What Is Mental Fitness - How To Train Your Brain?

 What Is Mental Fitness - How To Train Your Brain?

Just like physical fitness, mental fitness has far-reaching benefits. But what is meant by training the mind? Can the brain do crunches?

We know the importance of physical fitness. There are many options for developing it: in the gym with a trainer, in a HIIT class, or outdoors with a walk or run. Each of us has our own unique mix of activities to maintain our health and well-being.

Result? As your muscles grow, you can perform better in everyday life. You are stronger, leaner, have more energy and endurance, and are less likely to crash and injure yourself.

When you function in a state of higher health, you are "healthy." Whether it's carrying shopping bags or chasing after your pet or child, it can meet your daily needs and make your life more enjoyable. Maintaining optimal health leads to more positive emotions, less stress, and a sense of accomplishment.

The good news is that you can reap the same benefits by improving your mental fitness.

How can mental preparation help me?

Mental fitness can be defined as maintaining and maintaining health and developing awareness of how we think, act, and feel.

Just as physical fitness increases our ability to deal with life's abundance, so does mental fitness. This gives us more freedom to choose how to react to a situation, whether it's a prophecy, an external stimulus, or an emotion. As a result, we are less likely to experience (or cause) emotional and relational damage.

Think about what would happen if you had a fight with your spouse. Your spouse is angry and says hurtful things. When we become resilient, we fight directly from the heart of that wound. When your arrow lands, your partner will also react. And so on and so forth, making each other uncontrollable and tense.

As I become more mentally healthy, I know that I have a choice when the first angry comment hits me. Mental fitness allows you to pause and react in the moment without needing to reset or mend fences. In a way, it's like gaining the wisdom of foresight in the present moment.

How can fitness help my mental health?

 Being mentally healthy changes the way you interact with the world. It's not just an interaction with your spouse. It has a cumulative effect on our mental health. Imagine being less responsive to the hundreds of interactions we have every week. As the example above shows, instead of ping-ponging from one reaction to another, we choose what to be and how to react. Over time, stress and negative emotions are greatly reduced.

Just as physical health affects mental health, mental health ultimately affects physical health and well-being.

How does mental preparation work?

Our brain transmits thoughts through neural pathways. These tracks are like grooves that have been built and strengthened over time. If you always take the same route to work, you may find that you can get to your destination on "autopilot." Repeating a particular thought pattern over and over strengthens that neural pathway and makes the thinking automatic.

Daily routines are a good thing, but when it comes to thought patterns, you need to know what your routines are and which pathways are being wrongly reinforced.

The problem with automatic thoughts (or what Daniel Kahneman calls rapid thinking) is that they react in a way that doesn't help the current situation. Our reactions are based on past emotions and worn pathways to stimuli.

Building mental preparedness gives you the awareness, mental strength, and agility to identify options and choose alternative paths. What do you want to happen here? where do you want to go? Often we act, speak, and think automatically or unconsciously.

Automatic thoughts come from our survival brain, the limbic system. It constantly scans your environment for threats and continues to evolve. We inherited the limbic system from chimpanzees and it protects us. But in the modern world, it can also create thoughts and actions that harm us.

This is the part of the human brain that we can develop and reprogram. With the same intention of strengthening specific muscles or fine-tuning movements, we can create neural pathways that work better and benefit our lives. This is the essence of practicing mental preparation.

What are the benefits of mental preparation?

Developing skills is beneficial for improving your mental fitness and that of everyone around you.

get out In a mindful state, we are better able to retain, listen, and understand information, but we are not blocked by distractions. The result is a more enjoyable life, better relationships, and a greater ability to connect with others.

Ability to respond rather than react. As you gain more control over your automatic thoughts, you can respond in a more rational and less emotional way. It improves our relationships and the way we think about the world, ensuring more choices in every environment.

Cognitive function is improved. Improving concentration, processing speed, memory, concentration, time management, and communication has positive personal and professional effects. Remembering information about friends, family, and important events and being punctual improves relationships.

Increasing positive emotions: optimism. Increased awareness increases your ability to understand and reframe thoughts in more useful ways. Kind thoughts and compassion form an optimistic mindset that leads to more positive actions.

Be more confident. When you are optimistic, your relationship with yourself becomes stronger. Your self-esteem and self-efficacy, or belief in your abilities, will increase, allowing you to focus more on your strengths. Practicing mindfulness increases self-compassion and empathy.

The ability to create positive habits in all areas of life. The need to form new and more adaptive habits never stops. Self-efficacy, focus, and time management improve your ability to create habits.

For what reason is it vital to deal with your psychological health?

Our chimpanzee brain creates a negative bias. We have 1 positive thought for every 3 negative thoughts. This can lead to cognitive errors. Common biases include an "all or nothing" or polarizing mindset that calls situations absolute. Instead of addressing the current situation, we say, He doesn't listen, I'm always late.

This belief is also rooted in the chimpanzee brain. We accumulate unconscious biases here and jump to conclusions without first looking for evidence. Mind reading, or believing that you can infer the feelings and thoughts of others, is another cognitive error. We suspect threats and try to protect ourselves against them. We also enter the language with obligations and guilt, such as "must/must".

These cognitive errors can destroy relationships, work, self-esteem, and all areas of life without attention. Working with a coach can help you spot cognitive errors when they occur. Adopting a regular meditation practice can also increase awareness.

We cannot control the nature of the chimpanzee brain, but we are responsible for learning its tendencies and managing it, just like a dog owner.

How can you train your brain?

Playing games, puzzles, and brain training programs that increase your processing speed can boost your memory and cognitive performance.

But the best training may be mindfulness. Learn how to meditate. As a trained mindfulness teacher and practitioner, I have seen the benefits my coaching clients gain from developing this skill. Showering as much as you do is one of the greatest gifts you can give yourself and others in your life.

Sit with your eyes closed, or if it's uncomfortable, practice quiet concentration for 10 to 15 minutes each day. You can exercise your attention muscles and stay focused on what you are saying. You learn to observe your thoughts and detach from them. You learn that thoughts are temporary and that you have choices about which thoughts to focus on.

The real skill you are developing is becoming more aware of the distractions your thoughts are creating for you. When you become aware of distractions during meditation, you become more aware of distractions in your everyday life. When you think about something that disables you, you recognize it. You have noticed that the chimpanzee brain makes cognitive errors.

Revisiting the road and path metaphor, it is like more lights and signs on the road that point the way (thoughts) to a better and more positive destination (action). Developing the ability to notice thoughts and reframe them can lead to more conscious responses and new behaviors.

The act of thinking about what we think is called metacognition. 95% of our thoughts are unconscious, so practicing and targeting metacognition is very important. In many cases, automatic thoughts arise and we react too late. This may appear as a habit that you want to break. These incorporate thoughtless eating, stressing over what you read in the news, sending remorseful messages, and spending beyond what you can manage.

Practicing mindfulness regularly increases awareness. This allows us to develop resilience, emotional control, and more positive emotions.

9 ways to improve your mental health starting today

Do some physical exercise. Mind and body are connected. Just like mindfulness relaxes your muscles, exercise can calm your mind and relieve stress. It can also affect the sense of accomplishment that is the basis of Martin Seligman's model of happiness, PERMA.

Eat and drink wisely. Your brain needs water for optimal cognitive function, so make sure you stay hydrated. Eating a variety of colorful fruits and vegetables daily supports gut health and brain health.

Meditate daily. Make a daily chart that works for yourself and focus on it. Just 15 minutes a day is enough to see big changes over time. As with dog training, consistency is key. If you're new to the game, start with the beginner's program on apps like Tripp. Once you've learned the basics, all you need is a timer.

Keep a gratitude journal. This can be as simple as a Word document on your computer or a physical handwritten note. Update it regularly and be visible. Cultivating an attitude of gratitude will help you generate more positive emotions and shift your mindset toward optimism. Many researches show a positive relationship between better health and hopefulness. The mind actually affects our overall health.

Make discovering new things a part of your day. Simply set a goal to realize that you have gone from sitting to standing 3 times during the day. It is much harder than it seems. When we do this, we are almost unconscious in our automatic mind. Exercises brain awareness and increases mindfulness.

Practice tasting. 

Tasting is an applied positive psychology intervention. This includes slowing down at certain moments for 5 days. These moments include cuddling with loved ones, eating a meal, drinking coffee, going outside for your first breath of fresh air, and feeling good about crawling into bed after a long day.

Practice paying attention to your thoughts. Reframe whenever possible. Ask yourself, does this help? what is this like

Practice body awareness. Sit with your eyes closed or sit still and focus for 5 minutes and scan your body. Focus your attention on each part of your body, from the top of your head to your toes. Wherever you notice tension, consciously focus and breathe to release the tension. By doing this every day, you will become more aware of what is going on in your body. What does he want you to know? Train your attention to stay focused on a specific point.

Let the chimpanzee remind you. Keep a list of possible thoughts (new neural pathways) you want to believe in a visible place, such as a post-it. This can be anything from "I'm inspired to take action" to "I'm getting great feedback and I'm confident I can do it." A visible reminder helps ensure that there is evidence in the chimpanzee's brain that it is healthy.

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10 Foods That Should Be Included In A Healthy Liver Diet

 10 Foods That Should Be Included In A Healthy Liver Diet

Fatty liver is a condition in which excess fat accumulates in the organs. Without treatment, the liver may eventually fail. However, you can prevent or treat fatty liver with a healthy diet. You might have to concentrate on specific food sources and stay away from others.

Nonalcoholic fatty liver disease (NAFLD) is one of the leading causes of liver disease in the United States. Excess fat accumulates in the liver.

NAFLD is a common and reliable source of infection in people with certain diseases such as obesity and type 2 diabetes, and unlike alcohol-related liver disease, NAFLD is not caused by excessive alcohol consumption.

There are two types of NAFLD:

Non-alcoholic fatty liver (NAFL). Fat accumulates in the liver without inflammation, but an enlarged liver can cause pain.

Nonalcoholic steatohepatitis (NASH) is inflammatory and can lead to cirrhosis and liver failure if left untreated.

In a healthy body, the liver produces bile, a yellow-green liquid that removes toxins and breaks down fats into fatty acids for digestion. Fatty liver disease damages the liver and prevents it from working properly, but lifestyle changes can prevent it from getting worse.

The first line of treatment for overweight or obese patients with NAFLD is gradual weight loss through a combination of calorie reduction, exercise, and a healthy diet.

In general, a diet for fatty liver disease includes the following:

Fruits and vegetables

Fiber-rich plants such as legumes and whole grains

Reduce consumption of certain foods and drinks containing sugar, salt, refined carbohydrates, and saturated fats significantly.

Alcohol-free

Here are some foods that should be included in a liver-healthy diet.

1. Coffee helps reduce abnormal liver enzymes

Daily coffee can help protect the liver against NAFLD.

A 2021 review found that regular coffee consumption was associated with a lower risk of NAFLD and a lower risk of liver fibrosis in people previously diagnosed with NAFLD.

Coffee also appears to reduce the number of abnormal liver enzymes in people at risk of developing liver disease.

2. Vegetables that prevent fat storage

Compounds in spinach and other leafy greens may help fight fatty liver disease.

A 2021 study by Trusted Source found that eating spinach specifically reduced the risk of NAFLD. This is probably due to the unique nitrates and polyphenols found in leafy greens.

Interestingly, this study focused on raw spinach, as cooked spinach did not have similarly strong results. This may be because cooking spinach (and other leafy greens) can reduce its polyphenol content and antioxidant activity.

3. Beans and soybeans reduce the risk of NAFLD

Beans and soybeans both show promise in reducing the risk of NAFLD.

Legumes such as lentils, chickpeas, soybeans, and chickpeas are not only nutritious foods, but they also improve gut health, according to the Scientific Overview of "The Trusted Source on Diet and Liver Disease. It also contains resistant starch that helps with gut health.

Legumes may also help lower blood sugar and triglyceride levels in obese people. Additionally, a 2019 study found that a diet rich in legumes specifically helps reduce the likelihood of NAFLD.

Some studies have shown that eating soy (whether as a substitute for meat or fish or consuming miso soup containing fermented soybeans) may help protect the liver. The evidence is mixed.

This is likely because soy is rich in beta-conglycinin, a protein known for its ability to lower triglyceride levels and possibly prevent the accumulation of visceral fat.

Additionally, tofu is a low-fat food and a good source of protein, making it an ideal option if you're trying to limit your fat intake.

4. Fish to reduce inflammation and fat levels

Fatty fish such as salmon, sardines, tuna, and salmon are rich in omega-3 fatty acids. A credible source of research suggests that omega-3 supplementation may benefit NAFLD patients by reducing liver fat, increasing protective HDL cholesterol, and lowering triglyceride levels.

5. Fibrous oatmeal

Whole grains and fiber-rich foods such as oatmeal are associated with a reduced risk of NAFLD-related diseases.

Studies have shown that a nutritious diet rich in high-fiber foods such as oats is beneficial for people with NAFLD and may help lower triglyceride levels.

6. Nuts reduce inflammation

Diets rich in nuts are associated with inflammation, insulin resistance, reduced oxidative stress, and reduced incidence of NAFLD.

A large study by Trusted Source in China found that increased nut consumption was significantly associated with a reduced risk of NAFLD. One reputable study also found that liver function tests improved in people with fatty liver disease who consumed walnuts.

7. Turmeric reduces markers of liver damage

High doses of curcumin, the active ingredient in turmeric, may reduce markers of liver damage in patients with NAFLD.

Studies focusing on turmeric supplementation have shown that bright orange roots can reduce serum levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST). These two enzymes are abnormally increased in people with fatty liver disease.

8. Sunflower seeds as an antioxidant

Sunflower seeds are particularly rich in vitamin E, an antioxidant that is often used as a reliable source (via supplements) in the treatment of NAFLD.

Most research on NAFLD and vitamin E has focused on supplements, but 100 grams of sunflower seeds contain about 20 milligrams of vitamin E, which is 100 percent of the recommended daily intake. A Reliable Source If you want to increase your vitamin E intake naturally, sunflower seeds are a good place to start.

9. Increase your intake of unsaturated fats

Replacing saturated fat sources such as butter, fatty meats, sausages and cured meats with unsaturated fat sources such as avocados, olive oil, nut butter, and fatty fish may help people with NAFLD.

This is one of the reasons why the Mediterranean diet is sometimes recommended. A trusted source of information for those living with NAFLD. The Mediterranean diet not only focuses on whole, processed foods that contain unsaturated fats, but is also rich in vegetables, fruits, and legumes that contribute to the Mediterranean diet. It helps to reduce total cholesterol.

10. Garlic improves overall health

Not only does this herb add flavor to food, but a small experimental study suggests that garlic powder supplements may help people with fatty liver disease lose weight and fat.

A recent 2020 study found that NAFLD patients who took 800 mg of garlic powder daily for 15 weeks reduced liver fat and improved enzyme levels.

When it comes to whole food consumption, a reputable source found in 2019 that frequent consumption of raw garlic was inversely associated with NAFLD in Chinese men (but not women).

6 foods that you should avoid if you have fatty liver disease

If you have fatty liver disease, your doctor may recommend that you avoid certain foods or at least eat in moderation. These foods generally contribute to weight gain and can increase blood sugar levels.

Avoid as much as possible

1. Alcohol. Alcohol, like other liver diseases, can be the main cause of fatty liver disease.

2. Add sugar. Avoid sugary foods such as candy, cookies, soft drinks, and fruit juice. High blood sugar increases fat accumulation in the liver.

3. Fried food. These are high in fat and calories.

4. Add salt. Excessive salt intake may increase the risk of NAFLD. Sources recommend limiting sodium intake to less than 2,300 milligrams per day. People with high blood pressure should limit their salt intake to 1,500 milligrams or less per day

5. White bread, rice, pasta. Refined wheat flour is usually highly processed and products made from it lack the fiber that can raise blood sugar levels more than whole grains.

6. Red meat. Beef and pork are rich in saturated fat. Highly processed meats (sausage, pepperoni, bacon, etc.), which are generally high in sodium and saturated fat, should also be limited.

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6 Health Benefits Of Tomatoes

 6 Health Benefits Of Tomatoes

 

Important note

Tomatoes are low in calories, nutritious, and an important part of a balanced diet.

Raw tomatoes are rich in vitamin C, which brightens skin and fights inflammation, and cooking tomatoes releases more antioxidants like lycopene, which may prevent cancer.

Tomatoes offer a wide range of benefits and support heart, cognitive (brain), and prostate health.

Tomatoes come in many varieties, from beefsteak to Roma. This seasonal fruit doesn't just add flavor to a classic BLT or color to a margarita pizza. It provides health benefits that affect many body systems.

The sweetness and tartness will vary depending on the type of tomato you choose, but all types of tomatoes contain essential nutrients such as potassium and vitamin C. It is also rich in antioxidants, which in small amounts are important for maintaining heart health, maintaining heart health, and preventing heart disease. cancer

Eating tomatoes cooked or raw affects absorption of the best nutrients, but you can't go wrong with a balanced diet, nutritionist Angela Holley told Verywell.

Variety is key, Holley said, and that goes for any fruit or vegetable. Eat it raw, cooked, and steamed. Depending on the different methods, the nutrients in some fruits and vegetables can definitely increase or decrease.

Both cooked and raw tomatoes are rich in nutrients

Tomatoes are low in calories and full of important nutrients.

A medium-sized raw tomato has about 22 calories and less than 1 gram of fat. Naturally low sodium, low glycemic, containing only 6 milligrams (mg) of sodium and 3 grams (grams) of sugar. Also, a raw tomato contains about half a cup of water, making it a great hydration food.

Nutritional information

A medium tomato also contains the following nutrients:

* Protein: 1.1 g, * Dietary fiber: 1.5 g, * Calcium: 12 mg, * Magnesium: 13.5 mg, * Phosphorus: 29.5 mg, * Potassium: 292 mg, * Vitamin C: 17 mg, * Choline: 8.2 mg, *Lycopene: 3.2 mg

Some antioxidants such as lycopene, lutein, and zeaxanthin are better absorbed by the body when tomatoes are cooked. Antioxidants help fight free radicals, unstable molecules that can damage body cells and cause cancer.

Tomatoes also contain several essential vitamins and minerals that support body systems such as the immune system, bones, and blood. Raw tomatoes contain small amounts of fluoride, folic acid, vitamin A, vitamin K, and beta-carotene, nutritionist Lorraine Carney told Verywell.

Watch out for sodium in soups and tomato sauces

Check the Nutrition Facts label when buying tomato products such as soups, sauces, purees, etc. in stores. These products may have added salt, but low-sodium products have less than 140 milligrams of sodium per serving, Carney said. When cooking tomatoes at home, Holly recommends mixing them with olive oil or other healthy fats for maximum nutrient absorption.

Supports heart health

Tomatoes are a healthy source of potassium, says Holly. A medium tomato has about as much potassium as a banana.

Carney explained that both potassium and sodium are essential components of heart function. The heart needs these electrolytes to contract and expand, and potassium is essential for the relaxation of blood vessels.

Holly said most people with high blood pressure can benefit from the high levels of potassium, fiber, and lycopene found in tomatoes. All of these nutrients are important, but some studies have linked lycopene to a lower risk of heart disease and death.

Supports exercise recovery

Tomatoes contain several electrolytes that are essential for basic cell function. Carney says the potassium, sodium, magnesium, and fluoride in tomatoes may help reduce post-workout muscle soreness and exercise fatigue.

Magnesium is essential for muscle contraction, so eating a tomato before or after a workout can help provide magnesium. The water content in tomatoes provides extra hydration.

Carney added that the fruit also has anti-inflammatory properties thanks to its vitamin C, which may help with post-workout recovery.

Helps protect against dementia

Potassium helps strengthen the heart and is involved in nerve function throughout the body, Holley said. A recent study showed that people with higher potassium intake and lower sodium intake had better cognitive performance.

Another study looked at how carotenoids, the antioxidants that give vegetables their color, affect long-term brain health. Researchers found that people with higher blood levels of lutein and zeaxanthin, which are found in cooked tomatoes, were less likely to develop dementia. Lutein and zeaxanthin are also known to protect against age-related eye health, Carney said.

Cooked tomatoes prevent prostate cancer

Cooking tomatoes can compromise their vitamin C content, but increases the availability of several important antioxidants that may prevent cancer growth.

For men especially, lycopene can be very helpful in reducing prostate problems and actually prevent cancer, Holley said.

Lycopene and other plant pigments (carotenoids) prevent the growth of cancer due to their antioxidant properties. Antioxidants help protect against physiological stress caused by free radicals commonly found in cigarette smoke, UV rays, and highly processed foods, Holley said.

Some studies have shown that men who consume a lot of tomatoes, such as raw tomatoes, ketchup, and pizza, have an increased risk of prostate cancer because the total amount of lycopene absorbed is optimal in cooked tomatoes. I know this amount is low.

Lycopene and other antioxidants in tomatoes may also benefit male fertility by improving sperm count and sperm motility, Carney said.

Balance blood sugar levels

Carney says tomatoes help manage blood sugar in diabetics. Its fiber content helps regulate blood sugar levels and bowel movements. The fruit is also low in blood sugar, making it a good snack to prevent high blood sugar and hypoglycemia.

Fiber just naturally slows down digestion, so you'll feel fuller longer, Holley adds. It also does not negatively affect blood sugar levels. It is favorable for diabetics.

Carney said this is especially important given that 95 percent of the U.S. population does not get enough fiber.

Naringenin, a polyphenol found in citrus products and tomatoes, may likewise have anti-diabetic properties. Scientists have studied this mainly in animals, but further research may reveal how the compounds in tomatoes can help manage diabetes in humans as well.

It promotes the growth of healthy skin, hair, and nails

Carney says tomatoes also contain chlorogenic acid, a compound that increases collagen production.

He added that vitamin C and Vitamin A in raw tomatoes help brighten the appearance of skin, hair, and nails.

Eat tomatoes as a snack or in a salad to reap the benefits of tomatoes for your skin, Carney says. Tomato face masks and vitamin C supplements may sound tempting, but eating whole foods is the best way to absorb important nutrients.

What does this mean for you?

Tomatoes need a small amount of antioxidants and vitamins, so a small amount of salad goes a long way. Eat a variety of tomato recipes and products for the best balance of nutrients.

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Health Benefits Of Chickpeas

 Health Benefits Of Chickpeas

 

Medical review by Jamie Johnson, RDN

Peas, also known as green peas or garden peas, are small, round seeds of the Pisum sativum plant. Although commonly thought of as a vegetable, chickpeas belong to the same legume family as beans, lentils, and peanuts.

Peas are highly nutritious and provide a concentrated source of plant protein, fiber, other vitamins, and minerals, as well as protective plant compounds such as antioxidants. Including peas in your diet can have several health benefits.

May improve digestive health

Eating fiber-rich foods is one of the most effective ways to improve gut health. Fiber is fundamental for sound digestion, including ordinary and agreeable solid discharges.

Peas are wealthy in dietary fiber. They comprise 65% fiber, with 10-15% insoluble fiber and 2-9% solvent fiber.

Dissolvable fiber advances sound glucose and blood lipid levels while advancing the development of gainful microbes in the gut.

Colonic bacteria ferment soluble fiber and produce compounds called short-chain fatty acids. These compounds contribute to intestinal health by regulating intestinal inflammation, maintaining enterocytes, and strengthening the intestinal lining.

Insoluble fiber has a laxative effect and helps increase the water content of the stool, especially for people with constipation.

A high-fiber diet has been shown to prevent bowel-related diseases such as colon cancer, diverticular disease, and constipation. Studies have shown that people who consume a high-fiber diet maybe 21% less likely to develop colon cancer than those who consume less fiber.

Adult men and women under the age of 50 are recommended to consume 38 grams (grams) and 25 grams (grams) of fiber per day, respectively. Men and women over 50 need 30 grams and 21 grams of fiber per day, respectively. However, the average American consumes only 15 grams of fiber per day.

Chickpeas contain 8.8 grams of fiber per cup, making them a great way to increase your daily fiber intake.

May help promote optimal weight

Peas are a good source of protein and fiber, both of which help you feel full and manage weight. Protein is the most satiating macronutrient because it slows digestion and makes you feel full after a meal.

A high-protein diet has been shown to be effective in weight loss and optimal weight maintenance. A review of 37 studies found that participants who followed a high-protein diet with 18 to 59 percent of energy from protein lost an average of 3.5 pounds compared to a control group over 8 to 104 weeks.

A high-fiber diet may likewise assist with weight reduction. A study of 345 people found that fiber intake was the most influential predictor of six-month weight loss, independent of calorie and macronutrient intake.

It can protect heart health

Diet plays an important role in keeping your heart healthy. Eating fiber-rich foods such as peas can reduce heart disease risk factors such as high blood pressure and high blood fat levels.

A review including 52 meta-analyses of 47,197 participants found that increased dietary fiber intake was associated with significant reductions in total cholesterol, LDL cholesterol, and blood pressure levels.

Another study that included data on 14,947 people found that higher fiber intake was associated with a lower long-term risk of heart disease, especially in participants aged 20 to 39 and 40 to 59.

Another recent review of 26 studies found that people who consumed the most legumes, such as peas, were more likely to develop heart disease than those who consumed the least legumes. Less than 10% are at risk of coronary heart disease (CHD). ). .

Peas are also rich in magnesium, an essential mineral for regulating blood pressure. There is also evidence that every 100 milligrams of magnesium in your diet may reduce your risk of high blood pressure by 5 percent.

May be helpful for type 2 diabetes

A high-fiber diet rich in high-fiber legumes such as peas has been shown to prevent type 2 diabetes. Studies also show that a high-fiber diet can help promote healthy blood sugar levels in people who already have diabetes.

A study of 395 people with type 2 diabetes found that higher dietary fiber intake was associated with lower hemoglobin A1c (HbA1c), an indicator of long-term blood sugar control. Higher fiber intake was also associated with higher levels of heart-protective HDL cholesterol, lower weight, and smaller waist circumference.

May protect eye health

Eating peas may help prevent age-related macular degeneration (ARMD), an eye disease that causes partial blurring of vision. Currently, it is the main cause of vision loss in the elderly. Peas are rich in the carotenoid shades lutein and zeaxanthin, which have been displayed to help safeguard against ARMD.

Nutrition of chickpeas

Peas are low in calories but rich in several vitamins, minerals, and other essential nutrients. It is also rich in dietary fiber and vegetable protein. 1 cup of cooked chickpeas contains:

Calories: 134

Fat: 0.35 grams

Carbohydrates: 25 grams

Dietary fiber: 8.8 grams

Protein: 8.58 grams

Iron: 2.46 milligrams (mg), or 14 percent of your daily value (DV)

Magnesium: 62.4 mg or 15 percent of the DV

Potassium: 434 mg or 9% DV

Zinc: 1.9 mg or 17 percent of the DV

Vitamin C: 22.7 mg or 25 percent DV

Folic acid: 101 micrograms (mcg) or 25 percent of the DV

B6: 0.346 mg or 20 percent DV

Vitamin K: 41.4 mcg or 35% DV

Peas are rich in various vitamins and minerals, especially vitamin C, folic acid, B6, vitamin K, zinc, magnesium, and iron.

All these vitamins and minerals are essential for health and play an important role in the body. For example, vitamin C is needed for neurotransmitters and collagen production, regulating cholesterol levels, protecting cells from oxidative damage, controlling inflammation, promoting iron absorption, and immune system function.

Getting enough folate during pregnancy is very important because folate is involved in cell division, DNA synthesis, and maturation of red blood cells.

In addition to vitamins and minerals, peas also have protein and vegetable fiber. Proteins are important for growth and development, cell repair, immune system function, and many other processes in the body. Chickpeas are an excellent source of plant-based protein and are a smart choice for those following a plant-based, vegetarian, or vegan diet.

 Peas are likewise rich in well-being-advancing plant mixtures like carotenoids. Carotenoids such as lutein and zeaxanthin have strong antioxidant and anti-inflammatory effects on the body and protect against cell damage that can lead to disease.

The dangers of eating peas

Peas are generally safe to eat. However, you may be allergic to chickpeas. Pea sensitivity can cause side effects like queasiness, hives, runs, and asthma. If you are allergic to peas, you should avoid all products containing peas, including peas and pea protein powder.

It should also be noted that peas contain anti-nutrients such as phytic acid and lectins. These compounds interfere with the absorption of some nutrients such as iron.

However, cooking peas or using other preparation methods, such as soaking, greatly reduces the anti-nutrient content of peas and makes them safe to consume.

Most people eat peas cooked, but some types of peas, such as chickpeas, can be eaten raw. Because raw chickpeas are full of anti-nutrients, they are more difficult to digest than cooked chickpeas and can cause digestive upset if consumed in large quantities.

Tips for consuming peas

Peas have a sweet and soft texture and go well with all kinds of food.

Here's how to include peas in your diet.

Enjoy chickpeas cooked in olive oil as a simple side dish.

To increase the protein content, add peas to the salad

Baked chickpeas in the oven or air fryer for a crunchy and nutritious snack. Season the chickpeas with olive oil, salt, and pepper before roasting.

Mix peas into dishes like pasta, grain bowls, and risotto

Add peas to soups and stews

Mash cooked chickpeas, mix with olive oil, salt, and lemon juice, and spread on toast or crackers.

Store peas in the freezer so that their nutrients are always readily available

Peas are very versatile and can be used in many ways in your kitchen. It can be boiled, roasted, microwaved, or roasted and is generally quick and easy to prepare.

Peas are available canned, dried, fresh, and frozen, making them a convenient and affordable option for those looking to add a portion of more nutritious food to their diet.

Quick review

Peas are a nutritious type of legume that is rich in several nutrients including plant protein, fiber, folic acid, iron, and magnesium.

Peas contain many essential nutrients, so adding peas to your diet can be beneficial in many ways, including reducing the risk of heart disease, supporting healthy digestion, and weight loss.

Peas are easy to cook and can be added to your favorite dishes for added nutritional value.

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Improving Daily Nutrition, How To Choose Healthier Food And Drink?

 Improving Daily Nutrition

How To Choose Healthier Food And Drink?

Consistently we pursue endless choices, of all shapes and sizes. Making smart, healthy choices when deciding what to eat and feed your family is easier than you think. It just takes a little planning.

The food and drinks we put in our body are our energy. They provide us with energy and nutrients such as vitamins, minerals, and proteins that our body needs to function and grow. Research shows that healthy food and drink choices are especially important for the development of a child's body and mind. Healthy choices have immediate and long-term benefits for you and your family.

My best advice for parents is to set a good example for their children by eating healthy and staying active,- says Dr. Holly Niccatero, a nutritionist at the NIH. Preserve good food varieties around the house for dinners and tidbits. Involving children in meal planning and cooking makes them more willing to eat.

Donna Sprit-Metz, whose research focuses on the prevention and treatment of obesity in young people of color at the University of Southern California, says parents can teach their children about healthy eating from the day they are born. Setting a good example is very important.

Healthier Choices

All foods and beverages can be included in a healthy diet. However, when choosing for you and your family, make sure they are high in nutrients and not high in sugar, fat, or calories. These include fruits. the vegetables; whole grains, bread, and pasta; Milk, yogurt, and other dairy products. Lean meat from which the fat has been removed. Fish; Beans; and water

Some foods and drinks should be consumed less. These include white bread, rice, and pasta. granola; pretzels; and fruit juice. Some things are best eaten infrequently, such as French fries, donuts, other sweet baked goods, hot dogs, fried fish or chicken, candy, and soda.

If you try to have the right attitude, make the right food choices, and cook at home, eating healthier can be less expensive. You don't have to, - says Adam Dronowski, PhD, a nutritionist at the University of Washington in Seattle. with Pella

Get the whole family to help you slice, dice, and chop. The NIH has developed several resources to help you learn how to improve your eating habits (see the link box in the sidebar). You might be surprised how easy cooking and snacking can be.

Outside The House

These days, many of our foods are not eaten at home. You can eat on the go. One of the easy ways to get the nutrients you need is to pack a healthy lunch for yourself and your kids.

Nicastro suggests working with your child to prepare lunches with whole-wheat bread, wraps, pita pockets filled with lean meats and cheeses, vegetables, and foods like nut butter and hummus. Fill with vegetables such as carrots, peas, cucumbers, and fresh seasonal fruits. Teens can learn to pack their lunches with a variety of healthy foods.

If your children buy lunch, talk about healthy choices when buying food from the school cafeteria or vending machine. Nicastro said parents should encourage their children to choose important food groups for lunch, such as lean protein, fruits, vegetables, and whole grains. If a salad bar is available, it's a great opportunity for kids to make their own salad with veggies, lean protein, and fruit.

If you have a busy day planned with your family, pack a small cooler or cooler with healthy snacks before you leave. Consider water, fresh fruit, vegetables, and low-fat cheese. Fill small portions with unsalted nuts, whole-grain crackers, or low-sugar cereal.

Fast food restaurants can be tough too, but sometimes fast food is the only option. Restaurants use menu labels and information on calories and other nutrients to make healthier food and drink choices. Healthy options include salads, chopped fruit instead of fries, and grilled foods instead of fried foods.

Using Tags

When grocery shopping, nutrition labels are a great resource to help you compare foods and beverages. This will help you see if products marked with healthy terms are really healthy. For example, "low-fat" foods are not necessarily healthy. They can be exceptionally high in sugar and calories.

Nutrition Facts labels allow you to limit the nutrients you want to eliminate, such as sodium and added sugar. It can also be used to ensure adequate intake of essential nutrients such as calcium and iron.

When reading the label, start from the top. Look at the serving size. Now let's look at calories. Then move on to nutrients. There, the amounts recommended by experts and the amount of daily consumption are mentioned.

Remember that anything you eat or drink as one serving may be in multiple servings. For example, if you're eating a bag of potato chips and the label says there are 3 servings per bag, you'll need to multiply all the numbers on the label by 3 to find out how many calories you've consumed.

Working Together

Finding healthy food and drink options when shopping locally can be difficult. In some communities, people work together to make it easier to find healthy food in their neighborhood.

For example, in some areas, people work together to maintain community gardens. By learning to garden and planting a roof garden, box garden, or small pot, you can have vegetables like tomatoes that are easy to grow in your home,- says Sprout Metz. Another option is to find a fruit and vegetable truck that delivers to your neighborhood.

Take the time to incorporate healthy eating decisions into all aspects of your family's life. If you are a parent or guardian, talk to your children about health and nutrition from an early age. And practice what you preach. You can set a good example for your children by choosing healthy food and drink.

Food gives our body the nutrients it needs. Sprite-Metz says teaching kids to read labels when shopping is a good way to learn how to shop for healthy foods as they grow. Teaching children to cook simple, delicious, and healthy meals at an early age is a lifelong skill.

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Top 10 Superfoods For Brain Well-Being, Weight Reduction, And That's Just The Beginning

 Top 10 Superfoods For Brain Well-Being, Weight Reduction, And That's Just The Beginning

What is your takeoff when you hear "superfood"? Blueberries? Avocado? Cabbage

Over the years, this method has become a popular method of labeling and filling various foods with nutrients. But if you're not quite sure what exactly superfoods are, there's a good reason for that. There is no definition or criteria for determining whether something is a superfood or not.

What are superfoods?

However, it is generally accepted among health professionals that foods that include:

It offers important health benefits such as reducing the risk of cancer and heart disease and improving the immune system.

It contains several important nutrients, including calcium and vitamin D.

It has benefits that go beyond being healthy. Superfoods should be the "whole package".

Put another way, superfoods help you get the nutrients you need for overall health and longevity that you may be missing in your diet. These supplements incorporate omega-3 unsaturated fats, calcium, fiber, vitamin D, potassium, and phytochemicals.

Here are 10 suitable foods.

Top 10 Superfoods to Add

1. Salmon

If someone told you that eating one food could add two years to your life, would you do it? Countless benefits of eating are mentioned. These healthy fats will not only keep your ticker healthy but your brain at its best.

A recent meta-analysis found that eating fish reduces the risk of Alzheimer's disease by 20%. This is an important finding because the rate of Alzheimer's disease is increasing. In addition, people who eat seafood are less likely to suffer from depression. Along with these great omegas, salmon has a filling of 21 grams of protein and 444 IU of vitamin D per 3 ounces.

2. Avocado

Not only is this creamy green fruit a popular topping for toast and chips, but it's also nutritious. This green interior is surprisingly high in fiber, with 5 grams per avocado half. And that softness comes from being rich in heart-healthy monounsaturated fats. Avocados also contain 345 mg of potassium, and did we mention they also contain lutein, which is good for eye health?

3. Flax and chia seeds

Good things come in small packages. These monster little seeds are affluent in alpha-linolenic corrosive (ALA), a plant-based omega-3 unsaturated fat that helps battle irritation. Flaxseed also contains lignans that have anti-cancer and antioxidant properties. Micro chia seeds are high in fiber, gluten-free, and also contain an excellent source of protein. Plus, chia seeds can provide long-lasting energy and help with hydration.

4. Sweet potato

A medium sweet potato has only 103 calories, 4 grams of fiber, and four times the recommended daily intake of beta-carotene. It also contains 35 percent of the vitamin C you need, plus manganese, a mineral that helps stabilize blood sugar levels. When it comes to versatility, these golden beauties earn a gold star. Sweet potatoes can be baked, roasted, grilled, air-fried, or microwaved. You can also use 1 muffin cup instead of half the oil or butter in your favorite cookie or quick bread recipe.

5. Blueberry

Do you know the dark blue color of blueberry skin? This is thanks to anthocyanins, a type of plant pigment found in the fruit. And these anthocyanins are also linked to many of the health benefits of these blue gems, including helping to reduce age-related cognitive decline and the risk of heart disease. It also does not reduce the consumption of other nutrients and provides 4 grams of fiber and vitamins C and K per cup. New research on blueberries shows that they can also help with gut health.

6. Green tea

This delicious drink has been a blessing for centuries. It has been used in traditional Japanese and Chinese medicine for thousands of years, and we continue to learn about its many benefits. Golden green tea is rich in polyphenols (a type of antioxidant) called catechins, which studies have shown help protect the heart. Daily consumption of 3 to 5 cups of green tea will have the greatest effect.

Green tea may also have weight loss benefits. There is likewise proof to help the possibility that the flavanols in green tea diminish fat retention, increment calorie consumption, and forestall the development of fat cells. A daily intake of 400 mg of flavonoids can help you maintain a healthy weight. A cup of green tea contains about 150 mg of flavonoids.

7. Chickpeas

This legume is very versatile and can be used to make everything from pasta to edible cookie dough. Nutritionally, chickpeas have a basket of benefits, including protein, fiber, potassium, and magnesium. Plant protein comes in many forms, but this little yellow bean stands out for being a complete protein. This implies that it contains every one of the 9 fundamental amino acids.

The type of fiber in chickpeas is more soluble in water and is called raffinose. Raffinose breaks down in the intestines and helps maintain a regular life. And its fiber (6 grams or more per half cup) also helps stabilize blood sugar levels, making legumes a smart choice for people with prediabetes and diabetes. If you're looking to drop a few pounds, the fiber and 7 grams of protein per serving will help you feel fuller for longer.

8. Vegetables with dark green leaves

Kale may be the most popular leafy green but don't sleep on spinach, arugula, mustard greens, or watercress. All of these emerald beauties offer plenty of nutrients.

Spinach, which is rich in iron, is especially useful for women. Spicy arugula makes a tasty salad and provides iron, folic acid, and vitamin A. Watercress is rich in isothiocyanate, which may prevent cancer by helping the body rid the body of carcinogens. Kale is rich in beta-carotene, lutein, and zeaxanthin, making it a smart choice for eye health. It is also rich in vitamin K, which is essential for blood clotting and is important for bone health. If you haven't tried Takana yet, take this opportunity to think about it. The spicy flavor of this green vegetable makes it a delicious addition to egg dishes and a great accompaniment when stir-frying.

Keep in mind that all dark leafy greens contain vitamin K, so you should limit your vitamin K intake if you are taking blood thinners.

9. Kimchi

Kimchi is not a single ingredient, but it is included in many health reviews that are included in this list. It's loaded with gut-boosting probiotics, contains choline, a brain-boosting nutrient, and has immune-supporting benefits.

Kimchi is prepared from cabbage, scallion, and sometimes radish and is fermented by adding garlic, ginger, chili pepper, and fish sauce and is traditionally buried in the ground for fermentation. This traditional Korean dish is delicious and adds a savory accent to many dishes.

10. Yogurt

When it comes to multitasking ingredients, yogurt stands out. Packed with bone-building calcium and vitamin D, protein, and muscle-supporting potassium, you'll love it. You can also become a fan of probiotics to help soothe your stomach. Yogurt together is one of the foods that I try to use daily to cover my nutritional base.

Plain yogurt has 6 grams of protein per 3/4 cup, while Greek yogurt has even more, 13 to 15 grams per serving. Both types are great. It depends on what kind of consistency and taste you prefer. Either way, make sure the tag says -live and active culture.

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Why Don't Facts Change Our Opinion

 Why Don't Facts Change Our Opinion?

 

Economist JK Galbraith once wrote: When faced with the choice of changing your mind or proving that you don't have to, most people engage in proof.

Leo Tolstoy had more courage. - The most difficult subject can be explained even by the most stupid person if he has no idea about it yet. But even the most intelligent people cannot articulate the simplest things while firmly believing that they already know without a doubt what lies ahead.

Why don't the facts change our opinion? However, why would anyone continue to believe false or false beliefs?

The logic of false belief

In order for man to live, he needs a certain degree of accurate worldview. When your model of reality is so different from the real world, you struggle to take effective action every day.

But truth and accuracy are not the only things that are important to the human mind. People likewise appear to truly want to have a place.

I wrote in Atomic Habits - Humans are beasts of burden. We want to fit in with others, connect with others, and gain the respect and approval of our colleagues. Such processes are necessary for our survival. For a large portion of our evolutionary history, our progenitors lived in ancestral units. Separation from the tribe or worse, exile was a death sentence.

Understanding the truth of the situation is important, but so is staying part of the tribe. These two desires often work well together, but sometimes conflict.

In many situations, social communication actually helps us in everyday life more than understanding the truth of certain facts and ideas. As Harvard University psychologist Steven Pinker says: One of the functions of the mind is not to look to the believer for its beliefs but to have the greatest number of allies, supporters, or maybe having a belief that leads to the disciples' beliefs that are more likely to Very true

We don't believe things because they are always right. Sometimes we believe things to make ourselves look good to the people we love.

Kevin Shimler wrote, which I thought summed up well: - If the brain expects to be rewarded for accepting a particular belief, it will happily do so, so it doesn't really care where the reward comes from or whether it is practical. Is. from colleagues), or a combination of the two.

 Deceptions can be helpful from a social perspective, regardless of whether they are not valuable in the genuine sense. I might call this approach "factually wrong, but socially correct" because I can't think of a better term for it. When faced with a choice, people often choose friends and family over facts.

This insight not only explains why we keep our mouths shut at dinner parties or roll our eyes when our parents say something offensive, but it also helps us change the minds of others. It also shows a better way.

Facts do not change our opinion. There is friendship

Convincing someone to change their opinion is actually the process of persuading the tribe to change. If you let go of your beliefs, you risk losing social connections. You can't expect anyone to change their mind if you destroy society as well. You have to give them a place to go. No one wants their worldview to fall apart if loneliness sets in.

The method for altering individuals' perspectives is to get to know them, coordinate them into your clan, and bring them into your circle. Now they can change their beliefs without the risk of social abandonment.

British philosopher Alain de Button suggests that you should only share a meal with someone who disagrees with you.

Sitting at a table with a group of strangers has the odd advantage of making it a little harder to hate them with impunity. Ethnic prejudices and antagonisms foster abstraction. But the closeness required for dining - handing over a plate, unfolding a napkin at the same time, asking a stranger to hand over salt, etc. - is not something that a foreigner in unusual clothes and speaking a certain language can do in his own way. It distorts our ability to maintain this belief. Individuals in a unique way should be sent home or beaten. None of the large-scale political solutions proposed to settle ethnic conflicts are as effective in promoting tolerance among suspicious neighbors as forced dinners together.

Perhaps it is the distance that creates tribalism and enmity, not differences. As familiarity increases, so does understanding. I'm helped to remember Abraham Lincoln's words, I could do without that man. I really want to realize him better.

Facts do not change our opinion. Friendships do.

Belief spectrum

Years ago, Ben Casnocha told me an idea that I still can't shake. It's the people we agree with on 98% of the issues that are most likely to change our minds.

If someone you know, like, and trust believes in a radical idea, you're more likely to give it merit, and value, and consider it. You already agree with them in most areas of your life. You might want to change your mind about this as well. But when someone so different from you comes up with the same radical idea, it's easy to dismiss that person as a weirdo.

One way to visualize this difference is to map beliefs on a spectrum. If you divide this spectrum into units of 10 and find yourself in position 7, there is no point in trying to convince someone in position 1. The gap is too wide. When you are in position 7, it is better to spend time connecting with people in positions 6 and 8 and gradually draw them towards you.

The most intense debates often occur between people on opposite ends of the spectrum, but learning often comes from those closest to you. The closer you get to someone, the more likely it is that a belief or two that you don't share will creep into your mind and shape your way of thinking. The further an idea is from its current position, the more likely it is to be completely rejected.

When it comes to changing people's minds, it is very difficult to jump from one side to the other. You can't jump the spectrum. You have to pull it down.

Ideas that are completely different from the current worldview feel dangerous. What's more, the best spot to ponder undermining thoughts is in a harmless climate. As a result, books are often a better vehicle for changing beliefs than conversations and debates.

In conversation, people should carefully consider their posture and appearance. They want to save face and not look stupid. When faced with a series of uncomfortable truths, we often tend to double down on our current situation rather than admit our mistakes.

Books resolve this tension. With books, the conversation takes place in one's mind without the risk of being judged by others. It's easier to open up when you're not feeling defensive.

Controversy is like a head-on attack on a person's identity. Reading a book is like planting the seed of an idea in one's brain and letting it grow on its own. There is enough fighting going on in one's head when trying to overcome existing beliefs. They don't have to fight you either.

Why wrong ideas persist

Another reason for the persistence of bad ideas. That's because people keep talking about this idea.

Silence is death to every thought. Ideas that are never spoken or written down fade away with the person who came up with them. Ideas are remembered only when they are repeated. They are only believed when repeated.

We have already mentioned that people repeat ideas to show that they are part of the same social group. But there is an important point that most people are unaware of.

People also repeat it when they complain about bad thoughts. Before you can critique an idea, you have to refer to it. You repeat ideas that you want people to forget, but of course, they can't because you keep talking about them. The more you rehash an ill-conceived notion, the more probable individuals will trust it.

Let's call this phenomenon Keller's Law of Regression. The number of individuals who accept a thought is straightforwardly connected with the times it has been rehashed in the previous year, regardless of whether the thought is off-base.

Every time you attack a bad thought, you feed the monster you want to destroy. As one Twitter employee wrote, every time you retweet or quote an angry person's tweet, it helps them. BS spreads them. Hell is silence for the thoughts you moan. Have the discipline to give it to them.

Better to invest your energy shielding smart thoughts than battling ill-conceived notions. Take the necessary steps not to relax around sorting out why misinformed contemplations are terrible. You only fan the flames of ignorance and stupidity.

The best thing that can happen to an unrealistic thought is that it is ignored. The best thing good ideas do is share them. I remembered the words of Tyler Cowen. Spend as little time as possible talking about other people's mistakes.

Feed the good ideas and let the bad ideas wither.

The Intellectual  Soldier

I know what you are thinking. - James, are you serious? Should I leave these idiots alone?

Let me be clear. I'm not saying that pointing out mistakes or criticizing bad ideas is never helpful. Yet, you need to ask yourself, What is your purpose?

Why would you want to criticize a bad idea in the first place? Maybe you want to criticize bad ideas because you think the world would be a better place if fewer people believed in them. In other words, they believe that the world would be a better place if people changed their minds about some important issues.

I don't think you need to criticize others if your goal is to actually change your mind.

Most people insist on winning, not learning. As Julia Golf aptly puts it, people often act more like soldiers than scouts. Soldiers make clever attacks to defeat those who are different from them. Winning is an emotional act. Scouts, on the other hand, are like intellectual explorers who slowly try to map the earth with others. Curiosity is the driving force.

If you want people to accept your beliefs, you have to act like a scout, not a soldier. At the heart of this approach is a question beautifully posed by Thiago Forte. Do I have to win to continue the conversation?

First, be kind, then be right

 The famous Japanese essayist Haruki Murakami once composed: Consistently recollect that triumphant a contention implies smashing the truth of the individual you are contending with. Losing reality hurts, so be gentle even when you're right.

At this moment, it's easy to forget that our goal is to connect, collaborate, befriend, and integrate them into our tribe. We are so caught up in winning that we forget to communicate. It's easy to spend more energy labeling people than working with them.

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