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Global Goal 3: Good Health and Well-being

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If you need reasons to go to the gym, chances are you're lazy. But don't worry, I won't judge you. Everyone needs some motivation every once in a while. Even though you might be slacking on the gym going, statistically speaking you're not alone. About 67% of people who have gym memberships never use them and those who do go to the gym, average only around 2 times a week (via statisticbrain).

With that being said, you're probably still wondering what I can say to convince you to get your ass in the gym. Well don't worry I'm about to outline 10 awesome reasons to go to the gym.

If my list here doesn't get you moving and on track to a more healthy lifestyle, then I'm afraid you might be a lost cause...

Reason #1: It's plain healthy

I'm just going to go ahead and state the obvious upfront. Going to the gym is healthy. If you're just starting and feel like you aren't making progress, give yourself a pat on the back for at least making the effort. Going to the gym is just the first step. The gym is a magical place, but it's not mystical. You can't just sign up, walk in the gym and have the gym gods grant you a healthy body. It's going to take work and dedication.

However as I just said, going to the gym puts you on the path to a healthy lifestyle and that's what our end goal is. It's your path to success, you just have to work at it.

There's no question that there is a direct correlation between healthy active individuals and gym going. It's a simple as that.

Reason #2: Feel better about yourself

I don't know about you but I feel pretty damn good about myself after I leave the gym. It just feels good to be healthy. I think this is one of the most important reasons to go to the gym.

A lot of people overlook this aspect of lifting and fitness. If you look good, you are going to feel better about yourself. It's like a chain reaction, you start lifting, you start to look better, you start to feel better, and when you start feeling better about the way you look your going to gain confidence. A lot of confidence.

More importantly though, this confidence you're going to gain has direct real world benefits. It can help you in your relationships, your job, your friends and just your entire social life in general.

I've said before fitness is a lifestyle and that is exactly what I mean. When you feel better about yourself and your living that healthy lifestyle the rest of your life just falls into place. You'll have a sort of confidence you didn't have before. It will change your mentality. There's not many other activities that can change so much in your everyday life.

Reason #3: Great way to relieve stress

Does your 9 to 5 have you feeling down? How about that nagging girlfriend or wife? Hitting the gym is one of the best stress relievers you can find. For me the gym is my getaway, its my place to forget everything that's going on in my life and focus on myself.

So hit the gym, turn that phone off and do your body some good. By treating your body right you'll start to feel better mentally. Suddenly after you've killed your workout for the day you'll walk out of the gym with this euphoric feeling and feel like nothing can stop you. All that stress you came to the gym with has likely disappeared.

It's just like punching your pillow when you were a kid, only this time your throwing up weights and gaining some muscle mass. You'll work towards your goals and get rid of that annoying stress. Sounds like a much better deal to me.

Reason #4: It's something to do

Here's a thought: why not go to the gym? Ever have some free time and really wonder to yourself what you could be doing at that very moment? Why not just go to the gym? Now there's a thought. The gym can be a great "getaway". It's a place you can go to better yourself. In short, it will give you something to do; something to look forward to.

Hitting the gym will not only keep you entertained, but also keep you from doing things you shouldn't.

It can easily set the precedent for the rest of your daily life. Your far less likely to hit your local Burger King after sweating it out in the gym. In other words, it can put you on the 'health train' as some like to call it. And once you get on, it's pretty damn hard to fall off.

Reason #5: Live longer

I'm not sure about you, but I want to stay on this earth as long as I can. That's perfectly natural, it's ingrained in our DNA as humans.

Well let me let you in on a little secret, to live a long healthy life you need to first be healthy. It may seem obvious, but I am often shocked out how many people just stand by idle why their life slips between their finger tips. They often think "Oh, I'll start eating right next week." or "I'll go to the gym tomorrow". I find so many people who have that "tomorrow is another day" attitude.

That's not good enough. If you want to live longer, exercise on a daily basis and eat right. The time to get started is now and any other excuse you might have is not good enough. Sorry (not really).

Reason #6: Have a nice body

Nine times out of 10 wanting to have a nice body is the main reason you're going to go and join a gym in the first place. In fact, I'd venture to say that that's what gyms are for. Crazy right?

Being healthy is always great. It's good for your body and it's just good for your overall health and longevity. However, a lot of times being healthy will give earn you a nice body too. Who doesn't want a super hot bod? I sure as hell do. It's no secret that humans are instinctively more attracted to healthy looking individuals. It's embedded in our DNA as humans. We want to procreate with other healthy people so our children have a stronger chance of survival. Weird right? Check out this video by Michio Kaku on human sexual attraction. Interesting stuff.

On another note, as dumb as it may sound, having a nice body can help you out more than you would think. It will give you confidence. It will improve your social life as I mentioned before. It can even help you get a job! Check out this article on Dr. Price who conducted a study on how healthier people are statistically more successful than those who are not.

So just in case your not interested in the whole health thing, now look at hitting the gym from a business perspective! Looking to land that new job? Maybe you should consider shedding a few pounds first...

Reason #7: It's a good hobby

As a frequent gym goer myself, one thing I've noticed after I talk to people who hit the gym on the regular basis is that we all have one thing in common: we made the gym our hobby.

Lot's of people have hobbies. Some collect coins, others stamps and some like to ski. But I'm different some would say, because when they ask me, I tell them that the gym is my hobby. Not only is just a hobby, it's a damn good hobby.

If you find something you like to do, stick with it. Make it your hobby. The gym is great for that because there is so much to learn and you can set goals and watch yourself achieve them. It's one of those things that you can easily get addicted to.

Some would say it's bad to be addicted to anything, but if you ask anyone with a great physique they will be the first to tell you that the gym is a great place to be, whether your addicted or not. In fact, it's healthy.

Reason #8: Get away from the elements

Okay so maybe you're a little frugal with your money and are thinking to yourself: "Why join a gym when I can exercise at home". That's cool I get that, but what happens when it rains or snows? Or in the dead of summer when it's 100 degrees and super humid? Are you still going to go for that run? Not likely.

If you have a gym membership, you'll be more likely to not skip training or skip that run and hit the gym anyway. It's just plain fact. Unless you like the snow or heat strokes, than that's on you.

You have to look at the gym as investment. That might sound weird but it's an investment in yourself. It may not reciprocate monetarily, but it will reciprocate in your health. Stop worrying so much about the cost aspect. You only have one body and you should take care of it. Invest in your longevity of life. You won't regret it in the end.

Reason #9: See your friends

The gym can be a great place to socialize and see your friends. Now I'm not saying let it get in the way of your workout, but with proper gym socializing etiquette (yea I made that up) it can be a great way to catch up with your buddies.

So what exactly is 'gym socializing etiquette'?

Well if your gym is anything like my gym, there are probably a lot of regular people that go there. Some might be your friends and some might just be people you only see at the gym. Each situation needs to be dealt with with proper gym tact. So let me give you some tips for each each:
Seeing friends at the gym:

keep it short

ask about their workout

ask about school/work etc

MOVE ON

It's great to see your friends at the gym but don't let it mess up your workout. Be polite/cool and move on.
Seeing a gym regular:

give a nod or wave

if they engage in conversation keep it short

politely ask about workout

MOVE ON

Again, I can't stress this enough: be social but don't let it interrupt your workout or your friends. At the end of the day, everyone is at the gym to work on themselves. Don't take that time away from them or yourself. That's just impolite.

Reason #10: Improve athletic ability

While it's true a lot of our athletic abilities are genetic, it's also true that a lot of physical strength and power is attained in the gym. Physical strength and power go hand and hand with overall athleticism and that's a fact.

If you're looking to gain some athletic dominance there is no better place to attain that than in the gym. Whether you are looking to try out for the soccer team or the football team or just want to improve your athleticism in general, lifting weights is one of your best bets.

While there are a lot of lifts you can do to become a better athlete, there a few more well known ones.

In other words, I'm talking about power cleans, and squats. These two lifts a lone can transform your body, in both looks and power.

Conclusion:

It's alright if you aren't the most motivated individual in the gym. As long as you are trying and want to improve yourself you already have the recipe for success. You just have to dedicate yourself and you will find success. It may take a while but you will get there. So get in the gym and be active and live a healthy lifestyle. No excuses!

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My Top 10 Reasons to Go to the Gym | MuscleArmory

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If you need reasons to go to the gym, chances are you're lazy. But don't worry, I won't judge you. Everyone needs some motivation every once in a while. Even though you might be slacking on the gym going, statistically speaking you're not alone.

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You can visit us online at: https://www.facebook.com/pages/Pecoraros-Fitness-Kickboxing/129543739780?ref=br_rs http://rpdojo.com/ http://www.adamlandproductions.com/ http://instagram.com/adamlandproductions https://twitter.com/RPdojo Regular exercise is important and necessary for sustaining an active and healthy life. However, sometimes we need an extra boost of motivation to get us up and moving or to help us become active again after a period of inactivity.

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The Importance of Sleep: 8 Scientific Health Benefits of Sleep + Sleeping Tips

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Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

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Improving sleep hygiene to get a better night's sleep

Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.

Getting a good night's sleep may seem like an impossible goal when you're wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Whether you struggle to fall asleep when you get into bed or wake up in the night and find it difficult to go back to sleep, the solution often lies in establishing healthy sleep habits, known as "sleep hygiene". By improving your sleep hygiene, you can fall asleep faster, stay asleep for longer, boost your overall health, and improve how you think and feel during the day.

How fast should I fall asleep?

Everyone is different, but most healthy adults should be able to fall asleep at night within 10 to 20 minutes. If it takes you longer than 30 minutes, it may be a sign that you have an underlying condition, such as insomnia.

However, it's also possible to fall asleep too quickly. If you regularly fall asleep as soon as your head touches the pillow, it may be a sign that you're suffering from sleep deprivation. In other words, you're not getting enough quality sleep at night.

This could be due to a sleep disorder, such as sleep apnea, where your breathing is frequently interrupted while you sleep, disrupting your rest at night and leaving you feeling tired during the day. Sleep apnea is often accompanied by loud snoring, choking, or gasping while you sleep. It can cause serious health problems so it's important to speak to your doctor right away.

Whether you're falling asleep too fast or if it's taking you an age to finally drop off, by experimenting with the following tips, you can improve your sleep hygiene and enjoy better, more refreshing sleep at night.

Tip 1: Keep in sync with your body's natural sleep-wake cycle

Getting in sync with your body's natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you'll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set your body's internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don't toss and turn. If you're getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Avoid sleeping in-even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you'll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Start the day with a healthy breakfast. Among lots of other health benefits, eating a balanced breakfast can help sync up your biological clock by letting your body know that it's time to wake up and get going. Skipping breakfast on the other hand, can delay your blood sugar rhythms, lower your energy, and increase your stress, factors that may disrupt sleep.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Speak to a Licensed Therapist

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Tip 2: Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it's dark-making you sleepy-and less when it's light-making you more alert. However, many aspects of modern life can alter your body's production of melatonin, shift your circadian rhythm, and make it harder to sleep.

Here's how to influence your exposure to light:

During the day

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.

Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.

At night

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Don't read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don't have their own light source.

When it's time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

Tip 3: Exercise during the day

People who exercise regularly fall asleep faster at night, sleep better, and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
[Read: The Mental Health Benefits of Exercise]

The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise-such as walking for just 10 minutes a day-improves sleep quality.

It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

For better sleep, time your exercise right

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn't a problem if you're exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you're still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Tip 4: Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Focus on a heart-healthy diet. It's your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats-and limited amounts of red meat-may help you to fall asleep faster and stay asleep for longer.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to 12 hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you're out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Nighttime snacks may help you to sleep

For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and makes sleeping more difficult. If you need a bedtime snack, try:

Half a turkey sandwich.

A small bowl of whole-grain, low-sugar cereal.

Milk or yogurt.

A banana.

Tip 5: Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it's time to wind down and let go of the day's stresses. Sometimes even small changes to your environment can make a big difference to how fast you fall asleep and the quality of your sleep.

Keep your room dark, cool, and quiet

Keep noise down. If you can't avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.

Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.

Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support. Using an adjustable base could help to improve your sleep position.

Reserve your bed for sleeping and sex. By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

Tip 6: Wind down and clear your head to fall asleep

Do you often find yourself unable to get to sleep or regularly waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and learning how to curb the worry habit can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.

Problems clearing your head at night can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. Maybe, like many of us, you're constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.
[Read: Smartphone Addiction]
Help yourself by setting aside specific times during the day for checking your phone and social media and, as much as possible, try to focus on one task at a time. You'll be better able to calm your mind at bedtime.

A deep breathing exercise to help you fall asleep

Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.

1. Lay down in bed and close your eyes.

2. Put one hand on your chest and the other on your stomach.

3. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

4. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

5. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

To follow along with a guided deep breathing exercise, click here.

A body scan exercise to help you fall asleep

By focusing your attention on different parts of your body, you can identify where you're holding any stress or tension, and release it.

1. Lie on your back, legs uncrossed, arms relaxed at your sides, eyes closed. Focus on your breathing for about two minutes until you start to feel relaxed.

2. Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. Then move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up your torso, through your lower back and abdomen, your upper back and chest, and your shoulders. Pay close attention to any area of the body that feels tense.

3. Turn your focus to the toes of your right foot. Notice any tension while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for at least three to five seconds.

4. After completing the body scan, relax, noting how your body feels. You should feel so relaxed you can easily fall asleep.

For a bedtime sleep meditation that uses deep breathing, mindfulness, and body scan techniques to help you wind down and clear your head, click here.

Tip 7: Use the military method to fall asleep fast

The military sleep method has been popularized on social media in recent years, with many people claiming it can help you fall asleep within two minutes. First appearing in Bud Winter's 1981 book Relax and Win: Championship Performance, the military method combines several proven relaxation techniques, like the deep breathing and body scan exercises detailed above.

1. Once comfortable in bed, close your eyes, and breathe deeply. Take several long, slow breaths and relax all the muscles in your face. Start with your forehead and then move down to your cheeks and jaw.

2. Working down from your face, relax your neck muscles, drop your shoulders, and relax your arms. Continue breathing deeply and let go of any tension in your shoulders, arms, and hands, all the way down to the tips of your fingers.

3. Relax your chest, abdomen, and hips, feeling all your muscles relax as you breathe.

4. Focus on your legs, and relax them one at a time. Strat with the thigh and move down to your calf, your foot, and your toes. Relax the muscles and imagine yourself sinking into the mattress.

5. Clear your mind. To do this, you can either repeat a mantra over and over, such as "relax" or "don't think." Or you can picture yourself in a relaxing space, such as lying in a hammock or in a canoe on a still lake.

If this last step proves difficult, try using our Sleep Meditation Using Guided Imagery.

Tip 8: Learn how to get back to sleep if you wake up

It's normal to wake briefly during the night but if you're having trouble falling back asleep, these tips may help:

Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, "Ahhh." Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it's not a replacement for sleep, relaxation can still help rejuvenate your body.
[Listen: Sleep Meditation Using Guided Imagery]
Do a quiet, non-stimulating activity. If you've been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it's time to wake up.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you'll be much more productive after a good night's rest.

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How to Fall Asleep Fast and Sleep Better

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Learn the secret to good sleep. These tips will help you sleep better at night and be more energetic and productive during your waking hours.

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About this film

From its extraction through sale, use and disposal, all the stuff in our lives affects communities at home and abroad, yet most of this is hidden from view. The Story of Stuff is a 20-minute, fast-paced, fact-filled look at the underside of our production and consumption patterns. The Story of Stuff exposes the connections between a huge number of environmental and social issues, and calls us together to create a more sustainable and just world. It'll teach you something, it'll make you laugh, and it just may change the way you look at all the stuff in your life forever.

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Credits

The Story of Stuff was written by Annie Leonard, Louis Fox, and Jonah Sachs, directed by Louis Fox and produced by Free Range Studios. Executive Producers included Tides Foundation and the Funders Workgroup for Sustainable Production and Consumption. It was released in December 2007.

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About this film From its extraction through sale, use and disposal, all the stuff in our lives affects communities at home and abroad, yet most of this is hidden from view. The Story of Stuff is a 20-minute, fast-paced, fact-filled look at the underside of our production and consumption patterns.

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I'm tired of obesity. I'm tired of the whinging and excuses. I'm tired of hearing about hospitals full of self-inflicted illnesses.

And it isn't only the overweight that get me ranting and raving. I'm also tired of hearing about skinny model wannabe's surviving on ciggies, energy drinks, and vodka-soda-fresh limes.

It is the dumb choices of unhealthy people that make me angry, and here are the eight that annoy me the most:

1. You say: "I'll have a Diet Cola with that" as you order your lunch at the drive thru, thinking that gets you off the hook in the calorie stakes.

The addiction to junk food is one thing - but if you think adding diet cola will make a difference you're kidding yourself.

Your diet drink lacks the very same nutritional value as your fully leaded drink did. All fizzy drinks are either loaded with sugar or some sort of chemically-altered sweetener.

Solution: Remember water? Get up to 2 litres of it into your gut each day (depending on the weather and your physical activity levels).

2. You say things like: "But I hate broccoli". Guess what? So do I. But I eat broccoli and other fresh veggies because they contain nutrients my body needs.

Solution: Any $10 healthy cookbook can show you how to get creative with your veggies and salads so your tastebuds and body feel the difference. Over the next month, try to introduce three new vegetables into your kitchen each week. Who knows? You might even like them, and you know your body will.

3. You turn into a robot. You've got your new tablet, computer, video games, and smartphone strapped to your belt like some kind of techno-sheriff. You're obsessed with stuff, but you've let your body and your health go. But when push comes to shove, the gadgets are just stuff. Real value lies within a healthy body.

Solution: Turn off the TV, internet, and video games for one week and you will find you are left with time you never knew you had to exercise and lead a far more productive lifestyle.

4. You have an energy drink for breakfast. How many people do you see walking around with a jumbo can of fizz thinking they are providing 'energy' for their morning? These drinks are loaded with strange chemicals, sugar, and caffeine.

Solution: Put down the drinks and exercise in the morning. Your blood flows, you jump start your metabolism, and your brain activity increases. There's no need for a fizzy drink; just exercise - and even if it's a brisk walk to work, your energy will increase throughout the day.

5. You dial 1800-Fitness. You think you've tried it all because you've ordered it from some infomercial. The low carb diets with shakes for meals. The Ab Dominators. The Shake Weight. The Detox Plans. And yet your body stays the same.

Solution: Have you ever committed to six months of healthy eating and quality exercise? Make a plan, then follow a plan. Join a boot camp. Train with a mate. Enrol in group fitness at your local gym. Buy healthy cookbooks. Cook, exercise, hike, walk, and embrace a genuinely healthy lifestyle.

6. You let machines do all the work. The escalator is moving but you are not. You jump on the bus or in a taxi when you could walk. You drive to the store when you could jog or ride a bike.

Solution: Start walking on the escalator, or better still - take the stairs; how about that. Whether you jog, ride, walk, or even skateboard, ditch the machines and get your body moving.

7. You take ciggie breaks throughout the day. If a cigarette takes eight minutes to smoke, and it takes you two minutes to get downstairs and two minutes to get back to your desk, then you are spending an hour for every five ciggies you smoke each day. That's a big waste of time that you might have spent doing something productive.

Solution: Join a quit smoking program, or go the bookstore and pick up a book on kicking this evil habit. A healthy employee is a more productive employee.

8. You comfort exercise at the gym. Bad food and low energy turns into a 30 minute stroll on the treadmill or cross trainer while you mime old Hanson videos on the screen. You think 'something is better than nothing, right?' Well, not when it distances yourself from your goal.

Solution: Mentally prepare yourself to exercise with a purpose. Utilise interval training during cardio sessions, try CrossFit or circuit training, and implement a weights program into your weekly routine. Intensity guarantees results.

Some of these are tough solutions that will require big commitments, but I really do want Australians to change for the better.

So what is holding you back? Chad Timmermans, a sport and exercise physiologist and psychologist, believes that lifestyle changes are as simple as making the first move.

Chad's job is to counsel professional teams and ordinary folk who want to perform better, so are his words of wisdom:

"A lot of people feel they need confidence or positive emotions to change their lifestyle. That isn't true. You can do something well when you lack the confidence and self-belief. All you have to do is focus on the task and actions. Focus on exercise. Focus on shopping for healthy foods. Focus on lifestyle change. Eventually that will lead to the self-belief, and then self-esteems rises.

"Confidence is one of the most mistaken areas of behaviour because it's not something you can work on. You can't increase it. It's an emotion that comes as a result of having done something well repeatedly over time. Focus on tasks and actions, and you can create a healthy lifestyle."

I'm with Chad. I know it is possible to make lifestyle changes, because I've done it myself. How did I do it? I wrote down three bad habits that I needed to change. Then I wrote down three healthy habits I needed to commit to. And I stuck that piece of paper on my bathroom mirror and committed to turning my lifestyle around day by day.

It's simple, and it works.

Follow Michael Jarosky on Twitter

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I'm tired of obesity. I'm tired of the whinging and excuses. I'm tired of hearing about hospitals full of self-inflicted illnesses. And it isn't only the overweight that get me ranting and raving. I'm also tired of hearing about skinny model wannabe's surviving on ciggies, energy drinks, and vodka-soda-fresh limes.

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BBC Learning - What Do Humans Need To Stay Healthy

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M.L. Rose

M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.

Ask someone if it's important to remain fit and healthy and you'll no doubt hear a quick "yes." But you may receive a pause if you ask why it's important. When you understand why an action is beneficial, you have greater motivation to perform that action, and remaining fit and healthy is no different. Additionally, if you can rattle off a list of the benefits of good fitness, you can motivate friends and loved ones to follow in your healthy path.

Video of the Day

Unless you regularly engage in dangerous activities, the best thing you can do to increase your chance of a long life is to remain fit and healthy. The Centers for Disease Control and Prevention reports that someone who is physically active for seven hours per week is 40 percent less likely to die early than someone who's active for less than 30 minutes per week. Remaining fit reduces your risk of suffering from heart disease, stroke, high blood pressure, type 2 diabetes, osteoporosis and many types of cancer.

In addition to the likelihood of living longer, you'll have a better quality of life and greater chance of remaining independent during those extra years if you exercise and consume a healthy diet. Staying in good shape gives you more energy to perform everyday tasks at work and at home. That makes it more likely that you'll have energy to spare when the work day is over and it's time to have some fun. If you remain fit as you age you also reduce your risk of falling. In other words, a fit person is not only at less risk for many diseases, but is also less likely to be injured accidentally.

It's not only the Zen masters who'll tell you that the mind and body are connected. Medical professionals understand the connection as well. According the CDC, remaining active and fit reduces your risk of depression and helps you maintain a healthy brain. The brain, like your muscles, is a physical construction that can decline with age. But just as exercise can keep the rest of your body healthy, it can also slow or even reverse harmful age-related effects.

It's self-evident that a fit and healthy individual won't spend as much money for health care as the average unfit person. But being fit doesn't only save you money today, it will likely do so in the future as well. A 2012 study by the University of Texas-Southwestern and the Cooper Institute examined the health care costs of 20,000 middle-age men and women over a 10-year period. The study concluded that the healthiest participants had 38 percent lower medical costs later in life than participants who were not fit.

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Why Is it Important to Keep Fit & Healthy?

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Ask someone if it's important to remain fit and healthy and you'll no doubt hear a quick "yes." But you may receive a pause if you ask why it's important. When you understand why an action is beneficial, you have greater motivation to perform that action, and remaining fit and healthy is no different.

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How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least 8 glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle?

Our body is our temple, and we need to take care of it to have a healthy life. Do you know that over 70% of Americans are either obese or overweight?[1] That's insane! Think of your body as your physical shell to take you through life. If you repeatedly abuse it with unhealthy food, your shell will wear out quickly. While you may look okay on the outside, on the inside, your arteries are getting clogged up with cholesterol and arterial plaque. That's not a pretty sight!

Life is beautiful and you don't want to bog yourself down with unnecessary health problems. Today, your vital organs (kidney, heart, lungs, gall bladder, liver, stomach, intestines, etc) may be working well, but they may not be tomorrow. Don't take your good health today for granted. Take proper care of your body.

Good health isn't just about healthy eating and exercise - it also includes having a positive mental health, a healthy self-image, and a healthy lifestyle. In this article, I share 45 tips to live a healthier life. Bookmark this post and save the tips, because they are going to be vital in living a healthier life. 🙂

1. Drink more water. Most of us don'tdrink enough water every day. Water is essential for our bodies to function - do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.
Furthermore, drinking more water aids in losing weight. A Health.com study carried out among overweight/obese people showed that water drinkers lose 4.5 more pounds than a control group. The researchers believe that it's because drinking more water helps fill your stomach, making you less hungry and less likely to overeat. I agree with that, and I have an added take that your body tries to retain whatever water you have when you don't take in enough water, leading to increase in weight. Whereas when you regularly drink water, your body knows that it's going to get its supply of fluids, so it doesn't try to retain more water.

The amount of water we need is dependent on various factors such as humidity, your physical activity, and your weight, but generally we need 2.7-3.7 litres of water intake per day. Since food intake contributes about 20% of our fluid intake, that means we need to drink about 2.0-3.0 litres of water, or about 8-10 glasses (now you know how the 8 glasses recommendation came about!). One way to tell if you're hydrated - your urine should be colorless or slightly yellow. If it's not, you're not getting enough water! Other signs include: Dry lips, dry mouth, and little urination. Go get some water first before you continue this article!

2. Get enough sleep. When you don't rest well, you compensate by eating more. Usually it's junk food. Get enough rest and you don't need to snack to stay awake. Also, lack of sleep causes premature aging, and you wouldn't want that.

3. Meditate. Meditation quietens your mind and calms your soul. If you don't know how to meditate, don't worry - learn how to meditate in 5 simple steps.

4. Pick exercises you enjoy. When you enjoy the sports, you'll naturally want to do them. Exercise isn't about suffering and pushing yourself; it's about being healthy and having fun at the same time. Adding variation in your exercises will keep them interesting.

5. Work out different parts of your body. Don't just do cardio (like jogging). Give your full body a proper work out. The easiest way is to engage in sports, since they work out different muscle groups. Popular sports include basketball, football, swimming, tennis, squash, badminton, frisbee, and more.

6. Eat more fruits. Fruits contain a plethora of vitamins and minerals. Do you know that oranges offer more health benefits than Vitamin C pills? As much as possible, you should consume your vitamins and minerals via your daily diet. Satisfy your palate with these nutritious fruits: Watermelon, Apricots, Avocado (yes, avocado is technically a fruit!), Apple, Cantaloupe, Grapefruit, Kiwi, Guava, Papaya, Strawberries.

7. Eat more vegetables. Like fruits, vegetables are important for good health. Experts suggest 5-9 servings of fruits/vegetables a day, but unfortunately most people don't even have 5 servings! Some of my favorite vegetables include kidney beans, black beans, asparagus, long beans, french beans, sprouts, button mushrooms, and carrots. What are your favorite vegetables and how can you include more of them in your diet today?

8. Cut down on processed food. Processed foods are not good because (1) most nutritional value is lost in the making of these foods and (2) the added preservatives are bad for our health. Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that is not in its raw form. In general, most food in supermarkets are processed - the more ingredients it has on the label (especially the ones ending with 'ite' or 'ate'), the more processed they are. Watch out for those with salt/sugar in the first 5 ingredients and go for natural, whole food as much as possible.

9. Love yourself. How much do you love yourself on a scale of 1-10? Why? How can you love yourself more starting today? Read: How to Develop a Positive Body Image (series)

10. Barefoot walking/running. There have been many proven positive benefits of barefoot walking/running, from better posture, less stress for your feet, less stress for your joints, etc . I've been running barefoot since May 2010 and loving it. Read: 10 Reasons To Run Barefoot

11. Purge negative people from your life. Positive mental health is an important part of a healthy life. You don't need toxic people in your life. If you feel that a friend is overly critical or negative, let him/her go. If you're dealing with backstabbers, let them go too. Watch my video: How to Deal with Backstabbers and read my post: 8 Tips to Deal with Backstabbers

12. Purge negativity from yourself. You don't need negativity from yourself either. Listen to the thoughts that come up in your mind and get rid of the negative thoughts that you hear. A lot of eating happens because one feels unhappy, so by staying in a positive state yourself, you cut out that unhealthy dependence on food to be happy.

13. Avoid trigger foods. Trigger foods are the foods that make you go berserk and binge like crazy after you eat them. Everyone's trigger foods are different (mine used to be doughnuts, pastries, and chips), but generally trigger foods are candy bars, chocolate, confectionery, chips, cookies, or anything with a high level of refined sugar, salt, fat, or flour. These foods cause a blood sugar imbalance, hence triggering one to eat more. What are your trigger foods? Identify them and remove them from your diet.

14. Breathe. Deeply. Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don't breathe properly - we take only shallow breaths and breathe to 1/3 of our lung capacity. Athletes are coached proper breathing techniques to get their best performance. A full breath is one where your lungs are completely filled, your abdomen expands, and there's minimum movement in your shoulders.

15. Eat small meals. Choose several small meals over a few big meals a day. This balances out your energy distribution throughout the day. In general, eat when you feel hungry, and stop when you're full (see tip #20). You don't need to wait until official meal times before you start eating. Listen to your body and what it tells you.

16. Stop eating when you feel full. Many of us rely on external cues to tell when we're full, such as whether everyone has finished eating and whether your plate was empty or not. These are irrelevant: you should look at internal cues, such as whether your stomach feels full or not. Don't feel obligated to eat just because there's still food on the plate. Personally I like to stop when I feel about 3/4 full - if I eat till I'm totally full, I'll feel uncomfortable as my digestive system goes into overdrive. Use your gut as your indicator (literally). 😉

17. Go for brown carbs vs. white carbs. White carbs are refined grains like white rice, pasta, white bread, crackers, noodles, tortillas, wraps, anything with white flour and breading. The nutrients have been removed in the production process, leaving them rich in calories but low in nutrients. They also cause unhealthy spikes in our sugar levels. Go for brown carbs (unrefined complex carbs) instead, like brown rice, whole grain, oats, oatmeal (not the instant kind), and legumes. These come with nutrients and vitamins intact.

18. Live a life with purpose. Positive health starts from within! Are you living a life of meaning? Are you living in line with your purpose? Since I started living in line with my purpose years ago, I've never ever been happier. And you can experience that too. Read: Discover Your Purpose in Life (series)

19. Cut down on oily food. Reduce your intake of fast food, fries, doughnuts, chips, wedges, and deep fried food. Not only are they very fattening (1 tablespoon of oil is 120 calories), deep fried food contains acrylamide, a potential cancer-causing chemical. According to a BBC report, an ordinary bag of crisps may contain up to 500 times more of the substance than the top level allowed in drinking water by the World Health Organisation (WHO)! I personally find that when I consume oily foods, I feel sluggish. There are better alternatives, such as grilled, steamed, stir-fried, or even raw food (see tip #40).

20. Cut down on sugary food. These are your candy bars, your pastries, chocolate, cookies, cakes, and jelly donuts. Not only do they not fill you, they trigger you to eat more due to the sugar rush (see tip #16). Go for healthy snacks instead (see tip #35) - you'll be more satisfied and happier.

21. Go organic. Organic foods are foods produced without "synthetic inputs such as pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives." (Wiki) The organic movement is slowly catching on, with more supermarkets, especially in the US, offering organic options. Organic food tends to cost more, but hey - would you rather save some money and feed your body with pesticides or pay a few extra dollars for a cleaner, healthier body?

22. Improve your posture. Good posture improves your breathing (see tip #17) and makes you look more smarter and more attractive. Read more: Benefits Of a Good Posture (And 13 Tips To Get One)

23. Cut out soda and caffeine. Drinks with caffeine are diuretics, meaning they speed up the rate of urine production. This means they don't hydrate you as well as plain water can. Furthermore, soda is unhealthy, causes weight gain, and is an artificial stimulant, among other reasons. Ditch your soda and go for plain water or vegetable juices instead! Read more: 5 Reasons To Quit Soda (And How to Do It)

24. Don't drink alcohol. Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects on our body and health - impacting the proper functioning of our brain, liver, lungs, and other major organs. If you drink alcohol regularly, it's time to cut it out, or at the very least, drastically reduce your consumption.

25. Prepare your meals. Lately I'm beginning to appreciate the value of preparing my own meals. When you prepare your meals, you control what goes into them. No more being in a dilemma between eating healthy and choosing between sub-optimal food choices. Get some quality kitchen equipment - it will be your best investment ever. I bought my blender 3 years ago and it's been such a breeze making my own fruit juices!

26. Learn to say no. Don't feel like you need to eat just because you're out with friends or because other people offer you food. Simply say no and say you're not hungry if you don't feel like eating. Read: How to Say No To Others

27. Bring a water bottle when you go out. That way, you can replenish your fluids whenever you want to. It saves you money as well and you don't need to subject yourself to poor alternatives like soda (see tip #27).

28. Go for low-calorie, low-fat alternatives. There are many low-fat / non-fat alternatives today - yogurts, salad dressing, soy milk, spreads, ice cream, etc. Check out this comprehensive list: Lower Calorie, Lower Fat Alternatives. Of course, keep an eye on the overall calorie and other ingredients. Some food that is packed as "low/non-fat" may actually still be unhealthy, so you want to stay clear of them as well.

29. Have healthy snacks. If you're hungry at work, eat healthy snacks like fruits, salads, and vegetable juices. These are nutritional and don't give you that sugar rush. Have them readily available so that you can get a munch and stop when you've your fill. Stay away from cookies and candy bars.

30. Drink fruit/veg smoothies. I love smoothies because it's a quick way to get vitamins and nutrients. Simply throw my favorite fruits and vegetables into the blender, wait 30 seconds, and it's done! For fruits, I recommend to use a blender rather than a juicer, as juicing generally remove the fiber of the fruit and creates large sugar spikes in your body (which is not healthy) due to the loss of fiber. For vegetables, I recommend juicing as it's a great way to quickly get vitamins and nutrients without munching through a huge volume of fiber. Juicing is where you extract the juice from vegetables/fruits (via a juicing machine). Since the fiber is stripped away, you are drinking the nutrients directly from the juice.
Juices and smoothies complement each other -juices give our digestive system a break while smoothies gives us the fiber which aids our digestion. If you're new to juicing, learn more about it here and check out these sample juicing recipes.

31. Go for regular checkups. There are many diseases that don't show up in terms of bodily symptoms until it is too late. This is why it is important to go for regular health checkups. We have so many tests in school and for our career qualifications - why should it be any different for our health? Blood tests for cholesterol, glucose, essential vitamins and minerals, along with urine test (to check on your kidney, liver) are standard tests you can request for at any decent hospital/clinic. More elaborate tests like mammograms (for women), PAP smear (for women), colonoscopy, etc. should be done at the recommended intervals. If the test results are not optimal, it means that you can quickly take corrective action; if they are great, that's fantastic and you can have a peace of mind. If any doctor tries to dissuade you from doing regular tests (and I have met such doctors), change your doctor.

32. Try a vegetarian diet. Just to be clear, being vegetarian doesn't necessarily mean better health as there is a lot of unhealthy vegetarian food out there (fried food, white-carb heavy meals, desserts). That said, there are many proven health benefits of a vegetarian diet. I'm a vegetarian today as I tried it for 30 days back in 2008 and felt the positive effects for myself - mentally and physically. Try it out for 21 days and see how it works out for you. Get started here.

33. Try a vegan diet. A vegetarian is someone who does not consume animal products. A vegan is someone who doesn't consume animal or animal-derived products. This means no eggs, dairy, honey, cheese, or milk. So in that sense, being vegan seems like a very strict diet in our meat-heavy food culture, but it is said to have even more positive benefits than a vegetarian diet! Learn more about veganism here and here. Do note that there are certain important vitamins and minerals essential for body function that a vegetarian/vegan diet tends to lack, specifically Vitamin B12, Iron, Omega 3 (EPA/DHA), Creatine, Protein, and Calcium, and these can be easily added by eating the right veg food and with supplements (see tip #41). Read more: Vegetarian Diet Deficiencies

34. Try a raw vegan diet. A raw vegan consumes only non-processed, raw vegan food: mainly fruits, vegetables and nuts. Notice the progression from vegetarian → vegan → raw vegan diet is toward naturally occurring foods. There are many reported benefits of switching from veganism to raw veganism, including increased youth, weight loss, increased energy, and increased health benefits. Now, raw veganism is very difficult in the modern society especially as our current society is all about cooked food and, depending on where you live, very meat-heavy, highly processed, and dairy-laden food. That said, it doesn't mean that you can't experiment! I have gone on several 21-day raw vegan trials before and always felt very energized each time. Learn more about raw veganism here, here, here and here.

35. Supplement your diet (if necessary). Even when we eat very healthily, there will be times when we lack certain vitamins/minerals. For example, foods with certain vitamins/minerals may be uncommon in our diet, or not in our food preference. A vegetarian/vegan diet, while conferring many health benefits, lacks certain essential vitamins and minerals like Vitamin B12 and Omega 3 (EPA/DHA). This can be easily resolved by taking in supplements. Understand the gaps in your diet first (health checkups will let you know if you are deficient in certain vitamins/minerals - see tip #37), try to address them first via your diet, and if not possible, take supplements to address these gaps.

36. Get out more often. If you have a regular 9-5 job, chances are you spend much of your time holed up in the office and not a lot of time going out and having fun. During weekends, you're probably busy with work or running errands. Make a point to go out with your friends at least once a week. Get some sun. Go out and have a change of environment. It'll be great for your body and your soul.

37. Exercise good dental hygiene. Not only does good hygiene make you a lot more desirable, but it is linked with better health. Brush your teeth twice a day, rinse your mouth after each meal, and floss your teeth at night. Read: How to Attain Healthier Gums and Teeth: Path To Better Oral Hygiene

38. Join classes. Dance classes, aerobics classes, tennis classes, ballroom dancing, scuba diving, and wakeboarding courses are all places to start. Going there also lets you socialize with a new group of people.

39. Hang out with healthy people. You're the average of the 5 people you spend the most time with, so the more time you spend around healthy people, the better it is. Eat with people who are health conscious and get workout buddies. It makes healthy living even more fun! 🙂

Which health tips are most applicable for you right now? These are timeless tips, so bookmark this article and integrate these tips into your life. Share these health tips with your family and friends too to help them stay healthy - use the Twitter and Facebook buttons below.

Be sure to check out my 14-Day Healthy Living Challenge: Healthy Living Challenge Overview

Get the manifesto version of this article: [Manifesto] The Healthy Living Manifesto

If you've found this useful, join my free newsletter where you'll get articles like this delivered to your inbox every week, plus updates I don't post on the blog.

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How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least 8 glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle? Our body is our temple, and we need to take care of it to have a healthy life.

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Unhealthy Food To Avoid When Trying To Lose Weight, Junk Food List

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Healthier options exist for most of your favorite sugar-sweetened drinks, processed pizzas, and refined wheat breads. And they're just as tasty, too. Here are 14 healthier swaps for some of your favorites.

Most of us love to indulge in the occasional bowl of ice cream or bag of chips. Both are wildly delicious and can be enjoyed from time to time.

But when we start eating nutrient-depleted foods on a regular basis - when they become a key feature of our eating patterns - that's when we run the risk of developing significant health risks in the long run.

Food should bring joy, not a headache. In a society saturated with dieting dogma, negative food sentiments are widespread. "Can't have it," "won't eat that," and the ever-trendy "that's so bad for me" are just a few of the most commonly used phrases when we talk about food.

So what if everything on your food favorites list feels off-limits?

Contrary to popular belief, you don't have to revamp your whole diet to achieve health. In fact, you can pack in more nutrition with just a few tweaks - all without feeling deprived.

Plus, there's space to enjoy foods that are close to your heart.

This article discusses 14 foods commonly believed to be "unhealthy," why they may have detrimental health effects, and how to make smart swaps to nourish yourself - while soothing that growling stomach.

On any given day, 60% of children and 50% of adults report consuming sugar-sweetened beverages ().

Sugary drinks are often identified as especially problematic since they're high in, well, sugar and calories but low in nutrients.

While they're not the only risk factor for health issues, drinking sugar-sweetened beverages may lead to weight gain. Excess sugar consumption may also be linked to tooth decay, diabetes, heart disease, and cancer (, , ).

What's more, a meta-analysis revealed that drinking sugar-sweetened beverages daily raises the risk of dying from heart disease by 8%. In fact, the connection becomes stronger the more you drink ().

In one study including 500,000 people from 10 European countries, sugary beverages were linked to all-cause deaths ().

To be clear, these are population-based studies, so it's impossible to know whether these observations are due to the beverages themselves or other associated factors.

On a different note, it's also possible that sweetened drinks send your appetite into overdrive.

According to an older study, drinking soda probably makes you less sensitive to sweet tastes, making you want more sweet foods ( 7).

Smart swap

To bring a touch of taste, add a slice of lemon or lime to your water or tea infusions. Alternatively, try a nutrient-dense alternative, such as homemade golden milk or smoothies.

These options are rich in nutrients and may help you cut back on added sugar.

Many people argue that since many manufactured pizzas include a variety of additives like preservatives and colors, homemade pizzas are often healthier choices.

It's important to keep an eye on your intake of processed meats, such as pepperoni, hot dogs, and most types of bacon, that are commonly used as pizza toppings, as they're linked to cancer ( 8).

Plus, most manufactured pizzas use highly refined flours, which lack nutrients when compared with whole grains ().

Smart swap

Fast food and frozen pizzas that are high in calories, fat, and salt aren't the only options; those made with fresh, wholesome ingredients are a healthier alternative.

Top your pizza with nutritious vegetables like broccoli, mushrooms, onions, and bell peppers ().

You could even prepare your own dough by using nourishing flour combinations, such as rye, quinoa, or chickpea flours.

On the other hand, whole grains might be a more favorable option since they raise your blood sugar levels more slowly, provide plenty of dietary fiber, and promote gut health ().

Additionally, whole grain bread may be more effective than refined bread at reducing abdominal fat, according to one review ().

Because the definition of whole grain bread varies across studies, it's impossible to draw a definitive conclusion regarding the influence of whole grain bread versus white bread on health outcomes.

Smart swap

One of the best substitutes for white bread is sprouted whole grain bread.

Sprouted grains reduce antinutrients, allowing you to absorb more nutrients from the grains.

Antinutrients are compounds in plant foods that interfere with the absorption of nutrients from a food source. For example, phytic acid can bind with minerals such as iron and zinc, preventing them from being absorbed in the body.

Almost all of the nutrients in sprouted grains are available for absorption in the body. Plus, antioxidant levels are higher in sprouted grains ().

For people who can tolerate gluten, Ezekiel bread is a solid alternative to white bread.

It's no secret that liquids are considered less filling than solid foods ().

This means that juice calories are not necessarily offset by eating less food, and they can add up rather quickly ().

Insulin resistance is when the body fails to respond properly to insulin, a hormone that controls sugars in the blood. It is typically characteristic of type 2 diabetes and nonalcoholic fatty liver disease ().

Smart swap

To add sweetness without sacrificing nourishment, drink nutrient-rich homemade smoothies or use a mix of vegetables and fruits to make juices that complement your diet.

Another small study noted that vegetable-fruit juices might improve the amount of nitric oxide in the blood, which helps improve blood flow and reduce damaging fats in the body ().

Breakfast cereals are processed cereal grains, such as wheat, oats, rice, and corn. Most cereal products on the market are low in fiber and heavily sweetened to improve their taste and appeal.

Some of them can be as sweet as candy.

Nearly all ready-to-eat breakfast cereals evaluated in a recent study across five Western countries, including the United States, had an "unhealthy" nutritional profile. Researchers found substantial amounts of sugar in processed breakfast cereals ().

Smart swap

Choose breakfast cereals that are high in fiber and low in added sugar. Even better, make your own oatmeal from scratch.

Dietary fiber intake has been linked to better digestive health and a lower risk of heart disease, stroke, hypertension, certain digestive diseases, increased body weight, type 2 diabetes, and several cancers ().

Steel cut oats provide two to three times the fiber content that's available in ready-to-eat breakfast cereal varieties ().

There's substantial evidence that frequently eating fried food raises the risk of chronic diseases (, , , ).

Cooking meat using high temperature methods, such as panfrying or grilling directly over an open flame, produces chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

In laboratory-based studies, HCAs and PAHs are genotoxic. That is, they cause genetic (DNA) damage that might raise the risk of cancer ().

Nevertheless, there's no compelling evidence that eating meat cooked at a high temperature poses a cancer risk to humans ().

Smart swap

Choose milder and better-for-you cooking techniques more often, such as steaming, boiling, stewing, and blanching.

Sapped of nutrients, these ultra-processed picks are laden with sugar, low in fiber, and contain preservatives.

Most baked sweet treats are manufactured with refined sugar, refined wheat flour, and extra fat. Shortening, which includes inflammation-promoting trans fats, might also be utilized ().

Though these are important findings, they are observations rather than proof of causation.

Smart swap

Homemade "crumble in a mug" is an easy, nutritious, and lower sugar alternative to refined cakes or cookies. It also has all the flavor and crunch. To make it, add fruits to a mug and top it with an oat-nut crumble mixture. You have control over the sweetness level.

Potatoes are nutrient-rich, but when they're processed into fries or chips, the nutrient content can plummet.

A recent meta-analysis indicates that eating french fries is linked to type 2 diabetes and hypertension ().

When potatoes are fried, baked, or roasted for an extended time, they may create compounds known as acrylamides, which are associated with cancer (, ).

Evidence suggests that exposure to dietary acrylamide is connected to cancer in humans ().

Smart swap

It's all right to enjoy your favorite foods from time to time without feeling guilty.

If you are keen on a nutritious crunchy alternative to potato chips, consider carrots, peppers, cucumber, popcorn, or nuts.

People frequently replace nutritious gluten-containing foods with highly processed foods that are gluten-free.

However, adopting a gluten-free diet may mean higher food expenses, decreased fiber intake, and the risk of nutritional deficiencies ().

Smart swap

Remember that there likely isn't a reason to avoid gluten unless you have a gluten-related disorder.

Choose nutrient-dense foods that are naturally gluten-free, such as brown rice and quinoa, instead of processed gluten-free foods.

Agave nectar is a type of sweet syrup manufactured from a plant that's usually consumed as a substitute for sugar.

Due to agave's current production process, it's a highly processed sweetener that no longer mirrors the original product, which was considered to have health benefits ().

In fact, agave nectar is even higher in fructose than many other sweeteners.

According to an older study, agave nectar is 84% fructose. In contrast, table sugar is 50% fructose, while high fructose corn syrup is around 55% fructose ().

It's important to keep in mind that low calorie and zero calorie sweeteners are still not fully understood.

Smart swap

To reduce the fat content of a product without compromising flavor, manufacturers often replace it with sugar and additives, such as modified food starches or gums.

According to the most recent research, there's no compelling evidence that low fat diets are more effective for weight management ().

Smart swap

Plain Greek yogurt topped with fruits and dark chocolate shavings is a delicious way to satisfy your sweet tooth.

There is immense interest in low carb diets, which may help you reduce your insulin levels, improve your heart health, and lose weight ().

While you may eat plenty of wholesome foods on a low carb diet, you should be wary of highly processed low carb substitute products. Meal replacements and low carb snacks, such as cheddar cheese crips and cookies, are examples of these.

One review of 43 studies discovered that no study found a link between ultra-processed foods and better health ().

Instead, a growing body of evidence associates ultra-processed foods with adverse health effects and chronic diseases. Indeed, there's a pressing need to consider how these foods contribute to the chronic disease burden on a global scale ().

Smart swap

If you're on a low carb diet, include foods that are naturally low in carbs, such as most vegetables and leafy greens, nuts and seeds, eggs, and tofu.

Ice creams, frozen yogurts, and popsicles are sweet delights that can be hard to resist - and all are tasty ways to treat yourself now and then.

While there are some nutritious options on the market, most are calorie-dense and contain refined sugar (e.g., table sugar, high fructose corn syrup, cane sugar, and cane juice) or natural sugars like honey and maple. You may also encounter artificial flavors and additives in some types.

Chronic sugar consumption has been linked to various health problems, such as dental cavities, a higher body weight, heart disease, fatty liver, type 2 diabetes, and even death (, , ).

Smart swap

It's possible to purchase more nutritious brands or make your own soft-serve ice cream or popsicles with natural fruit rather than refined sugar.

Processed meats are foods that have been subjected to processing to improve their flavor, preserve quality, or extend their shelf life.

Sausages, ham, and canned meat are just a few examples of processed meat.

Multiple studies point out a strong association between processed meats and cancer, particularly colon cancer.

In fact, the World Health Organization has classified processed meat as a Group I carcinogen. In other words, there is convincing evidence that processed meats cause cancer ( 8).

Smart swap

There are a number of nutrient-dense, less processed substitutions for processed meat. High quality chicken, turkey, fish, beans, and lentils are just a few examples.

There's no doubting the power of a nutritious diet when it comes to preventing - and sometimes even treating - diet-related chronic diseases.

Incorporating nutrient-dense food swaps for ultra-processed foods is one way to help you consume a more nutritious diet.

However, while certain foods have been linked to various health problems, such as heart disease and type 2 diabetes, singling them out may not always be useful.

The reality is that numerous factors contribute to the development of chronic diseases, including genetics, diet, and lifestyle ().

Plus, we can't overlook external factors, such as where people live, the state of their environment, and the quality of their relationships - all of which work together to influence health and disease ().

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Better-for-You Alternatives for 14 Favorite Foods

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Here are 14 better-for-you swaps for some popular favorites.

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THE FOOD PYRAMID | Educational Video for Kids.

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How the food you eat affects your brain - Mia Nacamulli

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How Does Eating Healthy Affect Your Life?

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You already know healthy eating can have a positive impact on your life, but just how far do these benefits extend? Evidence suggests regularly eating healthy, well-balanced meals contributes to ...

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Debate.org is a dynamic social community where you can voice your opinion on today's hottest issues.

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Story Highlights

55.5% of Americans exercised three or more days in last week

Highest monthly average in seven years of tracking

Hispanics, young adults and men more frequent exercisers

WASHINGTON, D.C. -- More Americans are exercising consistently each week, with 55.5% indicating frequent exercise in June 2015, more than in any month since Gallup and Healthways began tracking this metric in January 2008. In every month this year, more Americans reported exercising for at least 30 minutes three or more days per week than in the same month for the past two years, indicating that Americans' exercise habits may be improving in 2015.

Gallup and Healthways ask at least 500 American adults each day about their exercise frequency. Specifically, these Americans are asked to report how many days in the last seven they exercised for at least 30 minutes.

Exercise follows a seasonal trend in the U.S., with more Americans saying they work out in the summer and less in the winter. The difference in frequent exercise during summer and winter months is typically about seven percentage points.

In the first half of the year, on average, 52.5% of Americans reported exercising for at least half an hour on three or more days of the previous week. This is slightly below the average of 53.0% for the first half of 2012, but up from the same time period in 2013 and 2014, making 2015 the second-highest year-to-date average in this survey. The lowest average occurred in 2009, when 49.3% of Americans reported exercising frequently in the first half of the year, the only time this average has been below 50%.
Frequent Exercise More Common Among Men, Hispanics and Young Adults
June 2015 reports of frequent exercise vary by demographics. Men are more likely than women to report exercising frequently. Younger adults, aged 18 to 29, are significantly more likely to exercise frequently than those who are older. And Hispanics are slightly more likely to report exercising frequently than whites, and much more likely than blacks.

Among income groups, upper-income Americans are the most likely to exercise frequently, and lower-income Americans are the least likely. Americans who live in the West are more likely to exercise than those in any other region, while those in the South are the least likely. These trends have been consistent over time.
Implications
While frequent exercise seems to dip in the fall and winter, if the current trend continues, 2015 may be one of the best years for exercise rates in the U.S. Research shows that even small improvements in Americans' exercise habits have a positive effect on population health in general, and weight loss and lower obesity rates for individuals more specifically.

Beyond combating weight gain, exercising frequently has many other benefits. Previous Gallup-Healthways research shows that frequent exercise is linked to having a more positive body image and improved emotional health, especially among low-income Americans. Additionally, Americans who set and achieve exercise goals can develop a stronger sense of purpose. And exercising with family and friends can help boost social well-being.

Given these benefits, local leaders may want to encourage frequent exercise as a priority. Some of these interventions could include creating bike paths, improving lighting so residents can exercise safely at night and holding community events that encourage exercise.
Survey Methods
Results are based on telephone interviews conducted June 1-30, 2015, as part of the Gallup-Healthways Well-Being Index survey, with a random sample of 14,683 adults, aged 18 and older, living in all 50 U.S. states and the District of Columbia. For results based on the total sample of national adults, the margin of sampling error is ±1 percentage point at the 95% confidence level. All reported margins of sampling error include computed design effects for weighting.

Each sample of national adults includes a minimum quota of 50% cellphone respondents and 50% landline respondents, with additional minimum quotas by time zone within region. Landline and cellular telephone numbers are selected using random-digit-dial methods.

Learn more about how the Gallup-Healthways Well-Being Index works.

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So Far in 2015, More Americans Exercising Frequently

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Story Highlights 55.5% of Americans exercised three or more days in last week Highest monthly average in seven years of tracking Hispanics, young adults and men more frequent exercisers WASHINGTON, D.C. -- More Americans are exercising consistently each week, with 55.5% indicating frequent exercise in June 2015, more than in any month since Gallup and Healthways began tracking this metric in January 2008.

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We're living at a time when more than 80 percent of Americans fail to eat the recommended amounts of fruits and vegetables. At the same time, many Americans overeat refined grains and sugar.

This may help explain why the obesity rate seems stuck. The most recent estimate is that 36 percent of adults in the U.S. are obese.

But, as a nation, we seem to have our blinders on. Despite much evidence to the contrary, most Americans say they have a healthy diet.

This comes from a poll NPR conducted with Truven Health Analytics, which surveyed a nationally representative sample of 3,000 U.S. adults in May.

One question they asked: How healthy would you consider your eating habits to be? About 75 percent of respondents ranked their diets as good, very good or excellent.

Hmm. Are Americans confused about what constitutes a healthy diet? Do they say one thing, but do another? Or perhaps it's a matter of portion size: We may be choosing foods that are healthy in moderation, but are eating too much of them.

We asked a range of experts who study eating habits.

Nutrition scholar Marion Nestle at New York University says portion size - just eating too much - is an issue. "I'd vote for that as a major cause of obesity," Nestle told us by email.

"Some of the problem is that individuals pay more attention to getting good things in their diet than they do to limiting overall intake," adds David Just, a behavioral economist who studies food psychology at Cornell University. "It is hard to monitor overall consumption. It is easy to remember to add a fruit or vegetable to the plate."

As a culture, we seem to have food on the brain more. "We eat two more large snacks a day [compared to] 25 years ago," says Barry Popkin, a professor of nutrition at the University of North Carolina. His research points to the trend of kids eating every few hours throughout the day.

"Most people try to do the best they can, given their circumstances," Nestle adds, but there are lots of factors that shape our eating habits: "Education is an issue, but so is relentless food marketing."

As we've reported, the industry spends billions of dollars marketing junk food and sugary drinks. And celebrity endorsements have also been shown to play a role in influencing our habits.

"The industry has peoplethinking that many of their items are healthy," Popkin says, pointing to sugar-filled granola bars as an example.

And that marketing has proved quite effective, creating a disconnect between what nutrition experts and the public perceive to be healthful foods.

As a recent poll by The New York Times found, 71 percent of the public thinks granola bars are healthy, while only 28 percent of the hundreds of nutritionists surveyed agreed with that assessment.

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75 Percent of Americans Say They Eat Healthy - Despite Evidence To The Contrary

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We're living at a time when more than 80 percent of Americans fail to eat the recommended amounts of fruits and vegetables. At the same time, many Americans overeat refined grains and sugar. This may help explain why the obesity rate seems stuck. The most recent estimate is that 36 percent of adults in the U.S.

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6 Signs You Are Unhealthy. Your body tells you if you are unhealthy. It will react in certain ways that you should not ignore.

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If you want to keep an eye on your health, you could do worse than to spend a few minutes scrutinising your body in the mirror. Are your eyes pink? Have your nails turned brown at the top?

Noticing small changes can nudge you into paying attention to potential problems, as I found out during a recent facial.

Do you have high cholesterol? The therapist suddenly asked. I said no, but it worried me into getting tested. And the therapist was right.

She'd picked up on creamy spots round my eyes, which were full of fatty cholesterol. Of course, it's vital not to let symptom spotting get out of hand: trivial signs are often just that. It's when they persist, or are combined with other symptoms, that they become important. If that's the case, see your GP. 1. Going grey before 40
Premature greying can have a medical cause. 'If you have 50% grey hair before the age of 40, you should probably be checked for diabetes,' says Dr Joan Liebmann-Smith, author of Body Signs (Michael Joseph, £12.99).

2. Rough spots
Crusty blemishes, or keratoses, are usually benign. Dark ones often run in families, but are harmless. Solar keratoses, however, are triggered by sun damage and are an early warning of skin cancer, so seek advice.

3. Short eyebrows
Losing hair from the outer edge of your brows is a sign of an underactive thyroid. It thins hair on your head too, but treatment is available that will soon restore your crowning glory.

4. Hooded eyelids
They may look sultry, but have them checked - the cause could be more than ageing or a family trait. If they droop so much that your sight is impaired, this is the one time you can have an eye-lift on the NHS.

5. Not so white whites
This usually means you're tired, hungover or just made that way, but watch out for whites that turn yellow when you're run down - it may be a sign of Gilbert's Syndrome, where bilirubin builds up in the blood, causing jaundice. 'Pink eye' is a common name for conjunctivitis. If it persists, have a test for chlamydia, which can in flame eyes.

6. Creased ear lobes
A study in 'The American Journal of Medicine' revealed a diagonal crease can up the risk of heart disease by a third - 77% if both lobes are affected. The theory is the line shows a lack of elasticity, which also affects the arteries. But the culprit also could be ageing: 'Earlobe creases probably increase with age - as does the likelihood of heart disease,' says US health guru Andrew Weil.

7. Constant flushing
Red cheeks and nose (rosacea) often affects women aged between 30 and 55. Stress, sun and spicy foods make blood vessels dilate, so limit your exposure. Rosacea can affect the eyes and is sometimes confused with lupus - see a GP, who can prescribe antibiotics.

8. Cracked lips
Cracks at the corners of your mouth are sometimes caused by a shortage of B vitamins or zinc. With long-term cracks, a fungal infection may set in - treatments for oral thrush may help.

9. Swollen neck
You'd notice if your glands enlarged overnight, but a goitre - a swelling at the front of the neck - can be more insidious. It may indicate Graves' disease, an overactive thyroid condition that is most common in women aged between 20 and 50, especially likely if your eyes are also prominent and you're losing weight.

10. Sunless tan
Darkening skin is worth reporting to your GP. A rare cause is Addison's disease (failure of the adrenal glands), which also makes you tired, sick and achy. If you do have it, the good news is that it can be treated.

11. Big chested?
If you're well endowed on top, keep slim below. Having a D-cup size or larger breasts can make you more susceptible to diabetes, according to a recent Canadian study, while a slim waist can help protect you.

12. Chicken skin
Permanent goosebumps, caused by an overgrowth of keratin, are common - one in three of us have them, usually on the arms. They're harmless, but if they bother you, use a soap-free body wash and plenty of moisturiser, or copy Cleopatra and bathe in milk, because lactic acid can help. If they flare up, your GP may prescribe a steroid cream.

13. Love handles
It's tempting to just suck in your tummy, but a podgy middle triples your risk of dementia, as well as making you vulnerable to diabetes and heart disease.

14. Red palms
These can be an early symptom of liver disease - you'll probably feel sick and lethargic, too. It's wise to ask for medical advice quickly to limit the damage.

15. Long ring finger
An index finger shorter than your ring finger means you were exposed to high levels of testosterone while in the womb. That can give you ambition and a high sex drive, but it may also make you more susceptible to arthritis of the knee, according to a study by the University of Nottingham. Build up your muscles with leg raises to help support your knees.

16. Unsightly nails
A horizontal line (or Beau's line) can be a sign of past illness or poor nutrition - or that you've hit your nail with a hammer. But if they keep appearing, take steps to improve your health. Spoon-shaped nails that curve outwards can be a symptom of anaemia. And nails that are pale at the cuticle and brownish-red at the tip could mean your kidneys are struggling.

17. Cold feet
They are a long way from your heart, so are the first place vascular disease shows up. Abnormally cold feet and hands are linked to Raynaud's syndrome, where the blood supply drains from fingers and toes. But don't just reach for your socks - Raynaud's is linked to several autoimmune conditions, so needs to be checked out.

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17 easy ways to tell if you're REALLY healthy

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If you want to keep an eye on your health, you could do worse than to spend a few minutes scrutinising your body in the mirror. Are your eyes pink? Have your nails turned brown at the top? Noticing small changes can nudge you into paying attention to potential problems, as I found out during a recent facial.

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What If You Never Ate Fruits And Vegetables?

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Your parents were right: You NEED to eat your fruits and vegetables! Watch more: What Would Happen If You Never Stopped Eating? ►► https://www.youtube.com/watch?v=QQP6c_xLetk&index=28&list=PL8L0MzSk_V6JtEDRfRMyb6rFd1acqYSlO Subscribe: https://bit.ly/SubLifeNoggin | Get your exclusive Life Noggin merch: http://keeponthinking.co Support Life Noggin on Patreon: https://patreon.com/LifeNogginStudios Follow Life Noggin!

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How much sleep does a average human need?

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How much sleep does a average human need?

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How to know if a particular food is healthy

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How to know if a particular food is healthy

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Stephen Chernin/Getty

When it comes to health and nutrition, it can get confusing what's good for you and what you should skip.

Looking at packaging doesn't help much either, and there are times when it would be great to have an list of easy ways to tell if a food is healthy.

Of course, "healthy" means different things to every person, and that's totally fine.

But when it comes to focusing on vitamins and nutrients in food, knowing what makes a food truly nutritious is important. And when you have to decide what to eat in the moment, it can even help you figure out what foods to buy when you eat at home.

"It is difficult to have a quick way to tell if a food is healthy due to all the marketing ploys involved in packaging," says Beth Warren, MS, RDN, CDN over email.

"Misleading terms such as 'natural,' 'organic,' 'sugar free,' 'fat free' and other labels leave out integral information about what is actually in the product, aside from the one ingredient or theme they choose to highlight. You have to read all the different ingredients and the nutrition facts label to make an educated decision on whether or not a product is healthy for you."

Most of us aren't nutrition experts, which can make interpreting a label confusing. However, focusing on the right components can help you focus on key components of a food's nutritional profile. Next time you're trying to figure out some quick ways to determine if your food is nutritious, pay attention to these 11 factors.

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10 quick and easy ways to tell if a food is nutritious

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When it comes to health and nutrition, it can get confusing what's good for you and what you should skip. Looking at packaging doesn't help much either, and there are times when it would be great to have an list of easy ways to tell if a food is healthy.

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No matter what your age, sports are a great way to stay in shape. But these ten are the healthiest sports you can play!

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See Mr. Lee for a contact for Wayne Griffiths. He works at the HK Sports Institute.

Sandra Traittel is also the nutritionist that came in to talk to classes.

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A school's plan to get kids moving and reading!

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"Read and Ride" program at Wedgewood Elementary School in Sewell, NJ (Photo Credit: readride.org)

Schools across the world are trying to come up with innovative solutions to keep students active and alert. Some are replacing conventional classroom chairs with exercise balls or standing desks. At Ward Elementary School in Winston, North Carolina students have adopted an innovative program that entails riding stationary bikes while reading.

'Read and Ride' is the brainchild of school counselor Scott Ertl, who came up with the idea while he was exercising and reading at the gym. Believing it would be a fun way to convince students to become more active, he placed one in the corner of his classroom and encouraged them to use it during independent reading sessions.

"Read and Ride" program at Mulberry Elementary School in Wilkes County, NC (Photo Credit: readride.org)

It was so popular that Ertl decided to add more bikes and offer the Read and Ride program to the entire school. Today Ward Elementary has a dedicated exercise room filled with bikes that can be used by students while completing their daily reading assignments.

Besides making reading more fun, the program also helps students exercise at a comfortable pace without the pressure that comes with regular sports-related activities. It is also a perfect way to release pent-up energy during days when the weather is not conducive to outdoor activities.

"Read and Ride" program at Mulberry Elementary School in Wilkes County, NC (Photo Credit: readride.org)

Most importantly, however, are the program's academic benefits. A year after Read and Ride was introduced at Ward Elementary School, students actively involved in the program demonstrated an astounding 83% reading proficiency. Those that had not taken advantage of the exercise bikes tested at a much lower, 41%.

Similar results were achieved at Russell Jones Elementary in Rogers, Arkansas where the Read and Ride has been implemented in two fourth-grade classrooms. The participating students showed an average of an 113 to 118 point increase in state reading benchmarks, almost 40 points higher than the classes that were not involved in the program.

Read and Ride" program in Rogers, Arkansas (Photo Credit: readride.org)

The cost-free (exercise equipment is acquired via donations) and easy-to-execute program is now at 30 U.S. schools, where aside from bikes, students also use under-desk ellipticals, Bouncy Bands, and exercise balls. Read and Ride is also the inspiration behind a recent in-school exercise initiative organized by the Europe Region Medical Command in Sembach, Germany.

In Canada, high school teacher Allison Cameron has been conducting a similar in-school exercise movement since 2007. Called "Movement Matters," it goes even further than Ertl's voluntary training program. Three days a week, Cameron splits up her language arts lecture so that half of the 40-minute lesson is spent exercising on stationary bikes and treadmills. Cameron says the program has helped her students lose weight and also drastically improve their test scores. An eighth-grade class involved in the program saw their writing test scores increase by 245% over the school year.

Photo Credit: readride.org

Adam Boesel, the founder of Green Microgym, plans to take the Read and Ride concept to a whole new level by adding green energy to the mix. The entrepreneur has teamed up with a Michigan elementary school to introduce Green Microcycles - bicycles fitted with generators that save the kinetic energy produced by the students as they pedal! In addition to making students smarter and healthier, Boesel also hopes his green bikes will help pique students' interest in STEM and increase environmental awareness.

Though the substantial improvement in academic achievement cannot all be attributed to programs like Read and Ride, experts believe they are a significant contributor. That's because studies have shown that physical activity stimulates brain cells and helps prepare it for learning. As word of the difference made by this easy to execute exercise program spreads, don't be surprised to find schools across the country adopt "Read and Ride" for their students.

Resources: fastcoexist.com, readandride.org,treehugger.com,inspire.com

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'Read And Ride' Aims To Make Students Healthier And Smarter

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Schools across the world are trying to come up with innovative solutions to keep students active and alert. Some are replacing conventional classroom chairs with exercise balls or standing desks. At Ward Elementary School in Winston, North Carolina students have adopted an innovative program that entails riding stationary bikes while reading.

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I like the Food Kitchen idea - what could you do with this?

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Buckingham County Primary and Elementary School (Photo Credit: Archinect.com)

With childhood obesity rates on the rise, schools are going all out to encourage students to become more active and make healthier food choices. Some have added standing desks; others have revamped their cafeteria menus. In Dillwyn, Virginia, the educators have gone one step further - They have designed a school that incorporates movement and healthy eating.

Photo Credit: Wemoveschoolsforward.com

In 2010, the educators at this rural Buckingham County town were presented with the rare opportunity to transform two former high and middle school buildings into a modern, state-of-the-art learning facility for K-5 students. To help them in their efforts to create an environmentally friendly structure, they approached VMDO Architects, the leaders in designing green schools.

However for this project, the architects wanted to take the idea of green schools one step further. They wanted to test if they could use smart design to tackle student obesity. The intrigued school officials agreed and what could be the prototype for the next generation of "active" green schools was born.

Photo Credit: Wemoveschoolsforward.com

So what is so different about the new and improved Buckingham County Primary and Elementary School that opened its doors in 2013? At first sight, it appears to be just like any other school with a beautiful well-lit campus. However, look closer and you will notice that the students are always on the move.

Within the classrooms, they are wriggling on the flexible stools. During breaks, they are seen heading to the popular shared spaces using the monumental lobby stairs that feature handrails painted in fun kid-friendly colors.

Photo Credit: Wemoveschoolsforward.com

And don't be surprised if you find students dashing out for a 10-minute physical activity break between classrooms or see them in dedicated learning centers throughout the hallways and around the 15-acre school grounds. That's just part of VMDO's design strategy to keep the students moving.

But as we all know, physical activity alone is not enough - food intake is as important. However, instead of forcing them with a "healthy" menu, the kids are coaxed into making better choices.

Photo Credit: wemoveschoolsforward.com

The well-lit cafeteria that features an open kitchen and bakery allows students to observe the food as it is being prepared. Healthy options like salad bars and other nutritious food choices placed at students' eye level as they move through the checkout line, encourages them to make better decisions. There are also no vending or soda machines to be found. Instead, students can quench their thirst using one of the numerous water fountains that are prominently featured throughout the school.

A teaching kitchen allows kids to experiment with different recipes while a working lab enables them to conduct food science experiments. There is also a massive school garden where students and even family members can tend to vegetables together. The school walls are plastered with colorful posters that encourage kids to keep moving and even jumping on the school's stairwells.

Photo Credit: centerforactivedesign.com

So is VMDO's innovative school design working? The results of a two-year study to assess its impact on the student's health are not out yet. But anecdotal evidence from parents and teachers seems to suggest that the kids appear to be a lot happier.

Of course, not many schools can retrofit their buildings. However, many are starting to adopt the "Healthy Eating Design Guidelines for School Architecture" developed by the multidisciplinary team of designers, researchers and educators for the Buckingham project.

Photo Credit: centerforactivedesign.com

VMDO architect Dina Sorensen, who spearheaded the pilot program believes this is an important first step. Simply changing the menu, which is what many schools have done is not enough to create better eating habits. Instead, she believes that "the key is for architects to work with multidisciplinary teams since a single group or solution on its own likely can't make enough of a change in health." As we have often heard, "It Takes a Village"!

Resources:greensource.construction.com,vmdoarchitects.com

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Can Smarter School Designs Inspire Students To Become More Active And Make Healthier Food Choices?

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With childhood obesity rates on the rise, schools are going all out to encourage students to become more active and make healthier food choices. Some have added standing desks; others have revamped their cafeteria menus. In Dillwyn, Virginia, the educators have gone one step further - They have designed a school that incorporates movement and healthy eating.