The biggest health problem in America today is not heart disease, obesity or type II diabetes, the biggest problem today is health ignorance. With all the misinformation floating around (even from so called health care experts) most people today are confused and still just do not understand what it takes to get and stay healthy. Good health is not just eating right and exercising, it has to do with four basic aspects of health and fitness: Diet, Exercise/Activity Level, Mental/Emotional Well-Being and Supplementation. Many of us are tuned in to one or two of these, but to truly reap the benefits of a healthy life style you must make sure that all four are addressed properly. Following are the reasons why these four aspects of health are important and tips for making them part of your life.
1. Eat Right
This one is pretty obvious to most of us, but what “eating right” actually means can be a problem. Many assume that eating right means avoiding the “bad stuff” like cholesterol and refined sugar, but this often leads to the assumption that avoiding bad foods is all that’s required. Taking the bad out of your diet is a good start, but you need to make sure that you add the healthy alternatives to really get the benefit out of a healthy diet.
Here are a couple lists to help you avoid the bad, while adding the good:
• Trans Fats and other unhealthy fats such as corn, peanut, cottonseed and vegetable oils.
• Refined sugar from cereals, soda, table sugar, pastries and many packaged, canned and processed foods. Excessive sugar intake has been associated with diabetes, cancer, heart disease and a host of other modern ailments.
• Excessive intake of meat and meat products including bacon, beef, pork and poultry. These have been linked to higher incidence of cancer, heart disease and arthritis, most probably because of they tend to raise inflammation levels in the body
• White flour products and refined grains such as white rice. This means grocery store “whole wheat” bread as well—look closely at the ingredients list and you’ll see that even though the label can legally claim 100% whole wheat, other ingredients like bleached flour can still be added.
• Excessive intake of alcoholic beverages. Alcohol abuse is one of the biggest killers in America for numerous reasons.
• Processed foods of any kind. Stick to unprocessed, fresh, whole foods without chemical additives.
Eat These Instead:
• Increase your intake of fresh fruit. The healthiest fruits are berries, apples, kiwi and citrus. Do not overindulge in sweet fruits such as melons and bananas. Take in 4 or 5 servings of fruit per day. For loose fruit like berries a serving is just over a half cup. Don’t eat canned fruit, fresh only.
• Make sure you take in 4 or 5 servings of vegetables, one serving is at least a half cup of chopped vegetables or a full cup of leafy vegetable like fresh spinach or romaine lettuce (avoid ice berg lettuce). Do not eat canned vegetables, fresh only.
• Healthy oils: extra virgin olive oil and vinegar for salads, macadamia oil, coconut oil for high heat cooking and sautéing. Eat fresh nuts and seeds for healthy monounsaturated and omega-3 intake: pumpkin and sunflower seeds, walnuts, almonds, pecans, Brazil nuts and pistachios (do not eat peanuts as these can increase acid and inflammation levels).
• Whole grains such as oatmeal, brown rice and whole grain breads. When choosing breads look for local baked breads with very little ingredients, just whole grains, yeast and a couple additional items.
• Lean proteins such as Salmon, tofu, low fat yogurt, black beans and lentils. Keep your intake of meats to a minimum. Try to lower your total intake of lean meats to once per day, or better yet, several times per week. Eat fatty fish at least twice per week.
2. Exercise/Stay Active
The best type of exercise is one that you like so that you stick with it. Make sure that you start out slow and eventually bring your activity up to a rigorous level and do this 5 times per week minimum. If you haven’t exercised before or have any serious health condition, consult with your doctor first. Exercise helps improve circulation, emotional and mental health, maintains weight and basically makes you tired enough to sleep at night.
Oddly enough, it’s not just exercise that keeps you fit. Recent studies have suggested that those who are sedentary for 11 hours or more per day, even if they exercise rigorously for an hour or more a day, are still at greater risk for heart disease and other serious sedentary-related health problems than people who are active all day. So it seems that not just exercise, but overall activity level is what is ultimately important to maintain good health. The lesson here is, exercise AND stay active.
3. Maintain Mental and Emotional Well-Being
This is one aspect of health that is usually left off of everyone’s list. But it’s important to remember that your mental state has everything to do with your physical health. Stress, insomnia, heart ache and unresolved mental or emotional conflict all can have a tremendous impact on heart health, digestion, blood pressure and even blood sugar levels. Some of these (stress and insomnia for instance) may be managed by following a healthy diet and getting regular exercise. For other deeper emotional problems you may need the help of a professional. A simple rule of thumb: if the same problem keeps you up at night or weighs heavily on your mind during the day and there seems to be no end to the emotional conflict—seek help.
Another aspect of mental/emotional well-being that plays a crucial rule in your overall health is relaxation and sleep. Make sure to take a break when needed and get your 8 hours at night. A nap on weekend afternoons is not a bad idea either. Also, make sure to recover fully from an exercise session before continuing your day, and take a break from your exercise regimen if you’re feeling sore or fatigued.
4. Take A Multi Vitamin/Mineral Supplement
“But I eat healthy and take in plenty of fruits, vegetables and whole grains, so I get enough vitamins from my food, don’t I?” Strangely enough, even if you had a perfect diet plus absorbed and utilized every nutrient you ate, you still would not meet the recommended daily allowance for many important vitamins and minerals. As nutritionists often put it, you need to take a multi vitamin/mineral formula to “cover all bases” and make sure you don’t become deficient in any nutrient. Another reason to take a multi formula has to do with activity level. If you exercise rigorously and stay active (as you should), then your need for certain nutrients like B vitamins and antioxidants is going to be greater, you simply need more nutrients than you can eat.
When deciding on a multi vitamin, it’s important to know that not just any off-the-shelf multi vitamin/ mineral formula will cover you adequately. Most of these grocery store brands generally are lacking in several important nutrients. What you need to be fully protected is a truly comprehensive and potent solution. MultiMax is one of the most complete and powerful multi vitamin/mineral formulas available, with a list of nutrients and potencies not usually found in bargain brand or one-a-day type formulas.
Its premium formulation covers the critically important nutrient areas like blood sugar support minerals vanadium and chromium along with minerals to help calcium utilization and muscle contraction like magnesium, manganese and copper. MultiMax also provides a complete B vitamin profile plus potent amounts of vitamins A, C, D, E (the preferred natural D-alpha form) and vitamin K. Prostate protection ingredients lutein and lycopene are included plus many other essentials. If you’re an active man, MultiMax will give you the nutrition assistance you need for powerful performance at work, play and in the gym. Its highly comprehensive formulation has you covered with:
• High Potency Ingredients
• Targeted Nutrients for Men’s Health
• A Complete Mineral Profile
• Full Spectrum of Powerful B Vitamins
• Potent Amounts of Antioxidants
MultiMax is the final crowning piece to your daily regimen that can help support your exercise/activity level, fill in the missing pieces of a healthy diet and even assist your mental and emotional health by helping make sure important nutrients for the brain are not deficient.
Keep these four in mind: Eat Right, Exercise and Stay Active, Maintain Mental and Emotional Health and take MultiMax—to keep yourself healthy and happy for many years to come.