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A healthy diet consists of “three basic macronutrients- carbohydrates, proteins, and fats.” Protein comes in the form of lean meat and nuts, while fat comes from oils like almond, coconut, and peanut oil. A common misconception is that carbohydrates are only pastas. Carbohydrates can take the form as certain vegetables, fruits, and legumes. The correct foods and amount of calories depends on the type of oxidizer one is. There are three types of oxidizers. The first is a slow oxidizer which “requires a higher percentage of carbohydrates than of fat and protein.” A slow oxidizer should eat a ratio of fifteen percent fat, twenty-five percent protein, and sixty percent carbohydrates. A slow oxidizer is able to digest carbohydrates easier than other oxidizers so therefore a larger amount of carbohydrates is allowed. A slow oxidizer should look for protein that is low in fat, carbohydrates that are low in starch, and try to keep their fat consumption to a minimal. However, a balanced oxidizer “requires an equal percentage of carbohydrates, fat, and protein” and should have a ratio of thirty percent fat and protein and forty percent carbohydrates. Balanced oxidizers are able to eat a wide range of foods and still perform well. A balanced oxidizer should consume high-fat and low-fat protein and carbohydrates that are low in starch. On the other hand, a fast oxidizer “requires a higher percentage of protein and fat than carbohydrates.” A fast oxidizer is similar to a balanced oxidizer but the percent of carbohydrates and protein are switched around. A fast oxidizer should look for high-fat protein, low starch vegetables as carbohydrates, and natural oils or fats. Discovering the food that will benefit one’s body will ultimately raise energy levels, provide mental clarity, and stabilize one’s body.
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Water is also essential when living a healthy lifestyle. Water keeps the body functioning properly and aids in fat-burning during a diet. Women are recommended to drink eighty ounces of water a day and men are recommended one-hundred and twenty ounces a day. The amount of water one must drink can fluctuate depending on the amount of exercise done every day, environment conditions, and caffeine consumption. A well rounded diet that consists of the proper foods and water consumption can help one establish a life filled with energy, happiness, and prosperity.
Processed foods are filled with chemicals and harmful substances. The chemicals in processed foods have been linked to autoimmune diseases, certain types of cancers, and diabetes. Food companies load their products with chemicals to help “color, stabilize, emulsify, bleach, texturize, preserve, sweeten, and add or mask the flavor” to food. There is a large list of foods that should be avoided when trying to live a healthy lifestyle. Foods such as sodas, chips, pastries, canned foods, and white pasta or grain are high in Trans-fat, sodium, and refined sugar. Eating large amounts of these products can inevitably harm one’s body. People should be aware of the things put in food and try to avoid them at all costs. One should stay away from things that have a long shelf life, contains refined sugar or high-fructose corn syrup, and that say the word “enriched” on the labels. The amount of sodium ingested is also something to be watched. Sodium can slow down the metabolic process and cause the body to retain water. Sodium is simply salt and it gives foods their salty tastes. However, sodium is found in several processed foods that do not taste salty. Sodium is common in canned foods because it helps preserve the product but one should be aware of how much they consume. Jillian Michaels recommends that one should “ingest under 1,000 mg a day” to help stabilize one’s blood pressure. Several foods found in grocery stores and super markets are made to appeal to the people but within the small print, one can find several words that they are unable to pronounce. This should scream unsafe and they should be avoided if one wants their body to work properly. A processed food also causes the body to lack in basic functions and does not provide enough essential vitamins and nutrients. The body struggles to digest the foreign products which can lead to a wide range of issues.
Since processed food or commonly known as junk food does not provide a substantial amount of nutrients, the body is unable to provide energy. The refined sugar in processed foods has an enormous effect on one’s pancreas. The pancreas releases insulin to the body to prevent a rise in blood sugar levels when high amounts of refined sugar are eaten. Since there are very little proteins and carbohydrates found in processed foods, it can lead to a drop in blood sugar levels which leaves one feeling tired, grumpy, and fatigue. However, processed foods also contain large amounts of fat which after time can cause obesity and poor physical performance. Obesity can lead to several illnesses such as diabetes and heart problems. Overtime, the heart can become blocked by plaque which can lead to a heart attack. Processed foods cause a rippling effect in the body and damage organs such as the pancreas and heart. Processed foods lead to poor mental and physical stability which can have lasting effects. One should be cautious with the consumption of processed foods because of their harmful products and outcome they produce.
A healthy lifestyle should exclude smoking, drinking, or illegal drug use. The body is unable to process the chemicals found in cigarettes, the toxins in alcohol, and the hazardous material in drugs. Smoking is a common habit in today’s society and can have horrifying effects. The chemicals in cigarettes are toxic to the human body and can cause things like lung cancer, heart attack, and wrinkles. The most alarming thing about smoking is the risk of stillbirths and having sick infants. A woman who smokes is more likely to have stillbirths or miscarriages during a pregnancy. It was also studied that infants whose mother’s smoked where more likely to have bronchitis or pneumonia in the first year.
Alcohol is also harmful to the body. It is filled with empty calories and causes dehydration. Alcohol causes the body to remove essential minerals that help with the metabolic process and fluid balance. Along with that, alcohol also makes the body emit estrogen which aids in fat storage. None the less, “alcohol abolished inhibitions, decreases willpower, stimulates appetite, and cause poor judgment.” Large amounts of alcohol or prolonged use can cause liverdamage, nervous system damage, and heart disease. This can substantially lower the amount ofyears one lives and the quality of life.
Sleeping and relaxation also contributes to a healthy lifestyle but is not quite as important. One should feel refreshed each morning and have little to no tiredness or fatigue. The amount of sleep depends on the person but one should seek to have the same amount of sleep each night and keep it consistent. However, sleep deprivation should never occur when living a healthy lifestyle. Sleep deprivation is characterized as not sleeping for twenty-four to forty-eight hours. This can cause poor performance over long periods of time. Lack of sleep can also cause one’s appetite to shift. The body releases hormones which help maintain hunger and fullness but when the body does not receive enough sleep, then the hormones are put off kilter and leave one feeling hungry all day. Sleep loss can also cause the body to lose growth hormones which helps regulate fat and muscle in the body and result in the body not restoring energy levels. A stress hormone is also released when sleep is lacking and this is when one tends to gain abdominal fat. Sleep helps restore the body and aids in the processes it must conduct on a day to day basis. Without sleep, the body is unable to function and leaves one feeling fatigued.
Exercising is key when trying to achieve a healthy lifestyle. In order to stay excited for a workout, one must mix it up and try different things. There are numerous exercises and workout plans that one can try. However, one must stick with it and continue to work hard to see results and reach desired goals. The first type of exercise is cardio. Cardio is when one improves oxygen consumption and cardiovascular stamina. The common forms of cardio are jogging, running, swimming, and biking. Anything that causes one to breath harder and increases one’s pulse is considered cardio. However, cardio does not help in flexibility and shaping the body. Weight training contributes to body shaping and flexibility and takes many forms. The first is muscle toning. Muscle toning is when the body becomes more firm and tight rather than flabby. The muscles also appear more defined and distinct but do not increase in size. Body shaping is another form of weight training and this is when the muscles increase. Body shaping embodies muscle toning but adds in the growing of muscles. Strength training also helps tone the body and gain muscle. Strength training comes in three different types of exercises. Isometric exercises are when the muscle contracts but there are no movement of the body part that is being pushed on. Weight-lifting is an example of isotonic exercises because there is movement. Isokinetic is when the movement is being made with the pushing or pulling of a fixed lever at a fixed speed.
There are several different techniques when it comes to exercising. Split routine is when one splits the muscles into front and back on the body. This helps to ensure that the muscles do not get over trained and tired. During a workout the muscle stretches and tears, therefore it needs to rest at least one day before being worked again. One day, the front muscles get worked and the next day the back muscles get worked. This is highly beneficial because several front muscles use each other in their movements. For example, when working the chest one also uses the shoulder and bicep muscles which are all located on the front. Also, the blood in one’s body must shift consistently between the lower and upper halves of the body which aids in fat and calorie burning. Circuit training is another form of exercise. This is when exercises are done in series and sets. One circuit consists of four to five different exercises that must be performed in a set time. This gives the body the ability to work on the cardio aspect of working out and the weight training aspect at the same time. Interval training is a common when it comes to cardio. Interval training is when one bounces between spells of high-intensity and low-intensity cardio. This allows the body to reach optimal fat and calorie burning while challenging one in their cardio abilities. Another exercise type is called supersets. This is when one performs two exercises back to back. The amount of weight is low which allows one to do it without a spotter. Since there is no break in between, the intensity raises which aids in calorie burning. Supersets have three types of exercises which contain same muscle group, antagonistic, and staggered sets. All of these contain the same concept and have similar benefits. Combo lifting is when one combines two or more exercises into one. Combo lifting is comprised of straight combo lifting, complex lifting, and hybrid lift. An example of combo lifting is using the same amount of weight and bar to perform deadlift, squat, and bicep curl and doing them continuously without a break. Complex is when one does several exercises in one movement. For example, doing a squat and as one goes down then doing a bicep curl and shoulder press. Hybrid lift is putting two or more exercises into one movement such as squatting while doing a bicep curl. No matter what type of exercise it is the body benefits from it. All forms and types aid in fat burning and calorie burning. However, good form and quality is important when trying to maximize the benefits.
The effects of not exercising are striking. The body functions better when it is put through a workout and is therefore able to go through the processes it needs to. When one does not exercise, the body suffers. Circulatory problems may occur when the body is not regularly exercised. The heart is a muscle and when it is not exercised it is unable to perform properly. This can lead to the lungs not receiving the right amount of oxygen and the blood pressure rising. Little to no exercise can lead to weight gain, diabetes, joint and bone fragility, and depression because the body is not releasing happy hormones. Even if one is eating healthy, the body still needs some physical exercise to avoid such circumstances. Continual exercising can improve one’s mood and continue to provide mood enhancing benefits. It was studied that people who quit exercising experienced a decrease in good mood and an increase in depression or grumpy mood. This is because the body quits exerting hormones that increase one’s mood. None the less, not exercising has similar effects to eating processed foods. Both can cause harmful if not fatal diseases and lower the quality of life.
A healthy lifestyle must include the right diet, amount of exercise, and amount of sleep. Without a mixture of these, one cannot live a life filled with the maximum amount of happiness and prosperity. Processed foods and no exercise can render one’s ability to live life and cause a state of depression. However with the right food and exercise, one can flourish and live a bountiful life. None the less, life is what one makes it and choosing to be as healthy as possible is the beginning of insuring that the life they live will forever be prosperous.
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