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Crossfit.
If you are the kind of person that easily get bored doing exercise like me, crossfit is the best option because the routine changes every time, so you do not know what you are going to do next day. People tend to think that crossfit is a dangerous discipline but this is because they have never tried. This is about improving each day little by little, you are your own competence.

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Pomelo.
I was the kind of person that did not like animals, until i met pomelo. He changed my whole life. He had been abandoned and we decided to adopt him. At first it was difficult to get used to have a dog in an apartment but he was so cute and give us so much love that it made it easier. It has been a year since pomelo came to our home and we can not imagine life without him.

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Eating healthfully.
This is an important part of my daily life. Some time ago i was encouraged by the doctor to change my diet becouse otherwise i would have to take some medication to control cholesterol but i could avoid it by eating healthy and exercising regularly. I did it and it works so changing a few habits helps you to be healthier.

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Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.

A healthy diet typically includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, and fruits and vegetables of many colors. Healthy eating habits also include replacing foods that contain trans fats, added salt, and sugar with more nutritious options.

Following a healthy diet has many benefits, including building strong bones, protecting the heart, preventing disease, and boosting the mood.

This article discusses the top 10 benefits of a healthful diet and the evidence behind them.

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.

The American Heart Association (AHA) states that almost half of U.S. adults live with some form of cardiovascular disease.

High blood pressure, or hypertension, is a growing concern in the U.S. The condition can lead to a heart attack, heart failure, and a stroke.

It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating.

The foods people eat can reduce their blood pressure and help keep their hearts healthy.

The DASH diet, or the Dietary Approaches to Stop Hypertension diet, includes plenty of heart healthy foods. The program recommends:

eating plenty of vegetables, fruits, and whole grains

choosing fat-free or low fat dairy products, fish, poultry, beans, nuts, and vegetable oils

limiting saturated and trans fat intake, such as fatty meats and full-fat dairy products

limiting drinks and foods that contain added sugars

restricting sodium intake to less than 2,300 milligrams per day - ideally 1,500 mg daily - and increasing consumption of potassium, magnesium, and calcium

High-fiber foods are also crucial for keeping the heart healthy.

The states that dietary fiber helps improve blood cholesterol and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease.

Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.

Reducing blood pressure can also promote heart health. Most adults may achieve this by limiting their salt intake to no more than 1,500 mg per day.

Food manufacturers add salt to many processed and fast foods, and a person who wishes to lower their blood pressure should avoid these products.

A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage.

The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, including beta carotene, lycopene, and vitamins A, C, and E.

According to the National Cancer Institute, there are laboratory and animal studies that link certain antioxidants to a reduced incidence of free radical damage due to cancer. However, human trials are inconclusive and doctors advise against using these dietary supplements without consulting them first.

Foods high in antioxidants include:

Having obesity may increase a person's risk of developing cancer and result in poorer outcomes. Maintaining a moderate weight may reduce these risks.

In a , researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers.

They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer, while a diet rich in fiber reduces the risk of liver cancer.

Read more about cancer-fighting foods here.

Some evidence suggests a close relationship between diet and mood.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy.

A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

Recent research also found that diet blood glucose levels, immune activation, and the gut microbiome, which may affect a person's mood. The researchers also found that there may be a link between more healthful diets, such as the Mediterranean diet, and better mental health. Whereas, the opposite is true for diets with high amounts of red meat, processed, and high fat foods.

It is important to note that the researchers highlighted a necessity for further research into the mechanisms that link food and mental health.

If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.

A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.

A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:

Among other diets, the Mediterranean diet incorporates many of these nutrients.

Read more about foods to boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who has more weight or obesity may be at risk of developing certain conditions, including:

coronary heart disease

type 2 diabetes

osteoarthritis

stroke

hypertension

certain mental health conditions

some cancers

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods.

A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans 2020-2025.

Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake.

In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.

A healthy diet a person with diabetes:

manage their blood glucose levels

keep their blood pressure and cholesterol within target ranges

prevent or delay complications of diabetes

maintain a moderate weight

It is vital for people with diabetes to limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.

Read about the best foods for diabetes here.

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium:

Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium.

Magnesium is abundant in many foods, and some of the best sources include:

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when a condition repeatedly blocks the airways during sleep. Risk factors include obesity and drinking alcohol.

Reducing alcohol and caffeine intake may help a person gain restful sleep, whether they have sleep apnea or not.

Children learn most health-related behaviors from the adults around them, and parents who model healthy eating and exercise habits tend to pass these on.

Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers, who ate at home less frequently.

There are plenty of small ways to improve a person's diet, including:

swapping soft drinks for water or herbal tea

ensuring each meal consists of some fresh produce

choosing whole grains instead of refined carbohydrates

consuming whole fruits instead of juices

limiting red and processed meats, which are high in salt and may increase the risk of colon cancer

eating more lean protein, which people can find in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class and learning how to incorporate more vegetables into their meals.

Healthy eating has many benefits, such as reducing the risk of heart disease, stroke, obesity, and type 2 diabetes. A person may also boost their mood and gain more energy by maintaining a balanced diet.

A doctor or dietitian can provide further tips for eating a more healthy diet.

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Benefits of eating healthy: Heart health, better mood, and more

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A healthy diet has many benefits, including a reduced risk of various diseases and health conditions, improved mood, and better memory. Learn more here.

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This is toby mac.
Well, this is one of my favourite singer. I love the kind of music he makes, i share his values. He is a good musician. However, he is not very popular. This song talks about keep going despite the circumstances that appear in our lifes. Making mistakes is not the end, they are part of life, so we have to keep moving and trying over and over again.

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My family.
The most important thing in my life. We have gone through many things but always facing them together, the last thing we have faced, was moving to Comodoro Rivadavia a year ago, it was difficult but we said to ourselves that if we are together nothing could be wrong. They have been my support in everything i decided to do.

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Mi best friend monica.
I have been missing her so much.
She is a beautiful woman. She has a round face with a bright smile that makes you feel comfortable. She is a little bit short and has a stoky complexion just like me, she enjoys dressing casual, is always wearing jeans and trainers.
She is both sensitive and caring, always thinking about others and their needs. I really miss her optimism, she tells me that everything is going to be ok, no matter what.