In the past 30 years we have become dependent on fast food and not moving around enough to burn off what we consume in our daily lives, the lack of exercise or physical activity is responsible for 30% mortality in men and 60% of deaths in women. It is the most important cause preventable death all over the world,some of the daily life activities which lead to a sedentary life style are reading, sitting, watching television, use of the computer, and playing video games.

Diseases with risk factor increases due to a lack of exercise are, kidney stones, liver disorders, high blood pressure, diabetes, colon cancer, depression, cardiovascular disease, anxiety, obesity, osteoporosis, and clotting of the blood. The lack of exercise also creates many other negative effects such as, mood swings, muscle, bones, heart, joints, levels of blood sugar, and lungs. This will make bones weak, accumulate excess body weight, cause malfunction of organs or failure, and heart issues, it would also create several chronic medical conditions, such as hyper tension, and diabetes.

Most people say there is not enough time in our busy schedules, but the lack of a healthy life style is far more dangerous to the health of our bodies such as several serious medical conditions. In order to invest in good health, it is imperative to exercise everyday, as you will have to experience some of the negative effects when you avoid physical activity.

SYMPTOMS OF LEADING A SEDENTARY LIFE STYLE

WEAKNESS

FATIGUE

LACK OF SLEEP

CONSTIPATION

INDIGESTION PROBLEMS

FORMATION OF GAS

IRREGULAR BOWEL MOVEMENTS

DROWSINESS

IRRITATION

SKIPPING MEALS

UNTIDINESS

LACK OF CONCENTRATION

PAIN IN THE JOINTS

INCREASED BMI

EFFECTS OF LACK OF PHYSICAL EXERCISE

Lack of physical activity for a long time is found to cause wide ranging metabolic and structural changes in the body. Some of these bodily changes are declining in the physical endurance, rise in the heart rate, reduction in the blood volume, and partial or complete wastage of bone and muscle.

THE TOP 8 EFFECTS OF LACK OF EXERCISE

CAUSE OF MUSCLE ATROPHY

LEADS TO CARDIOVASCULAR ISSUES

OBESITY OR WEIGHT GAIN

RISK OF DEVELOPING HYPER TENSION

OCCURRENCE OF BREAST CANCER AND COLON CANCER

RAISES THE CHANCES OF GALLSTONE FORMATION

LEADS TO TYPE 2 DIABETES

DEVELOPS ANXIETY, AND DEPRESSION

 

PHYSICAL EFFECTS OF POOR NUTRITION

Causes of poor nutrition include eating disorders, alcoholism, starvation,and poor diet. Short term effects of poor nutrition include lethargy, and feeling unwell in general, the National Institute of Health links long term poor nutrition with a number of physical issues. These include obesity, high cholesterol, diabetes, heart disease, cancer, gallstones,gout, and many other health problems.

MENTAL EFFECTS OF POOR NUTRITION

Vitamin and mineral deficiencies resulting from a bad diet link with disorders of the nervous system, malnutrition in infants can lead to mental retardation and other developmental delays.

MENTAL EFFECTS OF INADEQUATE EXERCISE

Arizona State University researchers report a direct correlation between exercise and mental health, specifically exercise reduces symptoms of depression and anxiety. The anti depression effects of exercise decreased with duration and intensity.

EXERCISE AND AGING

Regular exercise is the only well-known foundation of youth, writes Jane Brody. A study of people over 55 and older found that the most physical active participants were least likely to suffer from dementia, also reduces the risk of osteoporosis and fragility by strenghtening bones and muscles.

THE NERD FITNESS DIET PHILOSOPHY

This is not really a diet, it is more like a life style what you eat is how you can expect to feel like. We all know what real healthy food is, yet there is confusion because people make it that way. So l will be as bold to say that there is no diet that is healthy for the body, listening to mainstream society is a false sense and l don’t find it to be true. For a healthy life style there is a balance that needs to be followed, also the person needs to be in the frame of mind that it is for themselves not for others. This way of life will never fail, anyone who takes on this way of life.

We are all aware of what real food is, meat, fish, eggs, vegetables, fruits, nuts, are all considered healthy food, but only in it’s raw form. If it started out as real food and then went through 14 steps to get to the point where you’re about to eat it, it’s probably not good for you. When you try to eat healthy and get in shape, your success or failure will come down to how healthy you eat.

We are a slave to the food companies who have designed foods for maximum addictiveness to hold you hostage. Most people are not aware that 1 pound of fat is the same as 3500 calories.

Your body digests certain types of nutrients differently using them for all sorts of bodily functions, like building muscle, transporting nutrients, fueling various organs or muscles, or even storing for later use.

PROTEIN:When your muscles break down and use the protein to rebuild themselves stronger while recovering, protein                         needs to be a component in every meal. Sources of protein are : chicken, eggs, beef, pork, fish, nuts, legumes,                         quinoa, and most dairy products.

CARBOHYDRATES:When you eat carbohydrates the body converts it into sugar in your system, which provides energy for all sorts of things. Vegetables and fresh fruit are quality sources of carbohydrates for the average person.

FAT:Is the most misunderstood macro-nutrient, fat is absolutely critical to your body and should make up a big portion of your daily intake of calories. Things like avocados, almonds, olive oil, walnuts, almond butter, are great sources of healthy fat. Saturated fats are things like full fat milk, coconut milk, are a good source of saturated fat.

We need to know that the fat in your food is not what made you fat, we are told to eat less fat or low fat to stay healthy this is not true. Looking at the life style of the countries with low fat products we wonder why many are over weight. So people figure that if they stay away from fatty foods they will lose weight, instead they consume more healthy whole grains, go figure.

So we ask, what is making us fat? Simple refined or processed carbohydrates, excessive carbohydrate consumption will make you fat. The best way to bring your body back into balance is start by not eating processed carbohydrates. Start with changing one or two things a week, this way you stand a better chance of changing your eating habits.

Processed foods, refined carbohydrates, and sugar all have high glycemic loads, while fruits and vegetables generally have low glycemic loads. This is what will give you the advantage for success. Focus on eating foods low in glycemic loads all day, eat only carbohydrates before a workout,they’ll be burned off immediately as fuel.

In a nut shell, eat as if you were Fred Flinstone  consuming only foods that existed way back in the day.

Eat this: meat, fish, eggs, vegetables, fruits, nuts, seeds, healthy oils, don’t eat anything else. Boom NO MORE CALORIE COUNT, no timed meals only eat stuff above as much as you want, and remember to workout daily

A Beginner’s Guide to Healthy Eating

 

 

 

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