“Energy and persistence conquer all things.” - Benjamin Franklin Protein Protein is a macronutrient with four calories per gram. The body breaks it down into a pool of amino acids for many uses such as repairing and building of muscle tissue. How Much Protein You Should Consume Based on the Institute of Medicine, your protein consumption is in the range of 10 to 35 percent of our...
“The Journey of a Thousand Miles Begins With One Step.” - Lao Tzu The Importance of Exercise To maximize your health, you must consume essential nutrients, have plenty of rest, and exercise regularly.  Depending on your fitness level, exercise could be as simple as taking a short walk to increase your heart rate and blood flow.   You don't need an intense workout such as heavy weightlifting or high-intensity...
"Sleep is that golden key that ties health and our bodies together." - Thomas Dekker The Different Stages of Sleep Sleep is about 30% of your life, averaging eight hours per day. But have you felt tired in the morning despite getting eight hours of sleep the night before? Low quality of sleep is your cause. During sleep, your brain goes into sleep cycles that alternate between non-rapid eye movement...
“Success isn’t always about “greatness.” It’s about consistency.  Consistent hard work gains success.  Greatness will come.” - Dwayne Johnson (The Rock) Cardio Cardio is from the Greek word kardia meaning heart.  In terms of health and fitness, cardio refers to any exercise related to the heart. It's not only helpful in losing fat, but it can also help build more muscle over time...
"Good nutrition will prevent 95% of all diseases" - Linus Pauling Simple Ways to Save On Your Grocery Bill Because buying healthy food can be expensive and challenging, here are some tips to help you save while eating healthy. According to the Environmental Working Group, the “clean fifteen” has little or trace level of chemicals.   Therefore it's not necessary to buy organic which...
“Great things are done in a series of small things brought together.” - Vincent Van Gogh Micronutrients Vitamins and minerals are micronutrients found in food that is essential for your optimal health and wellness. The wide range of vitamins and minerals are the building blocks for your body’s physiological processes. Foods Containing Vitamins The best option to obtain vitamins and minerals is by eating nutrient-dense foods. Here...
"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." - Ann Wigmore History of Processed Food Because processed food is inexpensive, it's a perfect fit for your busy and hectic lifestyle.   After its introduction in the early 1900s, process food soared after World War I.   With new methods of processing food and...
“Do or Do Not.  There is No Try.” - Yoda Fiber Soluble and insoluble fiber are the two forms found in many of the food sources that you eat. Soluble fiber is digestible and stimulates the growth of healthy bacteria and fatty acids required for the colon. Some common foods that contain soluble fiber are: Bananas Plums Apples Broccoli Sweet potatoes Carrots Almonds Beans Peas On...
"Water is the driving force of all nature." - Leonardo da Vinci Why You Should Drink Water Ranging from 50 to 65 percent, water is an essential and abundant nutrient in your body. The variations come from your unique body composition associated with your lean tissue amount. To highlight its importance, here's a list showing water composition in the body. 90% of blood 70% of muscles 20% in bones 78% of the...
“The first wealth is health.” – Ralph Waldo Emerson Start With Health The best investment you can make is in yourself and it starts with health. You have already made investments in yourself in the form of formal education. At age five, you enrolled in kindergarten. Then you moved to elementary school, middle school, high school, college, and even professional school. For me, I stopped after...

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