5 Reasons to Drink Water

1.Drinking Water Maintains and balances Body Fluids

Your body is composition contains 60% of water. The functions of the bodily fluids that your body contains include digestion, absorption, circulation, creation of salvia, transportation of nutrients, and maintenance of body temperatures.Josh Bezoni - WATER

2. Water Controls Calories.

For years, dieters have considered water as a weight loss strategy. Plot twist: Water doesn’t have any magical effect on weight loss. But please keep in mind substituting it for beverages that are higher in calories can certainly help.

3. Water Energizes Muscles 

Are you aware of why cells shrink? Cells that lack balance of fluids and electrolytes shrivel in size, this can result in fatigue. Drinking enough fluids while exercising is important. Thus helps increase the flow of energy and muscles activity.

4. Water Keeps the Skin Looking Good.

Your skin already absorbs plenty of water, and also functions as a protective barrier to prevent the loss of fluids. Over hydration will not defeat wrinkles and smile lines. Over hydration will however add an extra layer of strength to your skin.

 5. Your Kidneys Love Water

One of the biggest toxins for the human body is blood urea nitrogen, which is a watery waste that is able to go through the kidneys and ex excreted as urine.  When your body is receiving enough fluids, your urine will then flow freely and have a light and odorless free color. When your body is not getting enough fluids, urine concentration, color, and odor becomes enhanced because your kidneys trap extra fluid for bodily functions.

5 Health Benefits of Walking

1. A Stronger Heart

Walking has proven to reduce risk f heart disease and stroke. Walking also lower bad cholesterol levels while increasing good cholesterol levels this results as a positive way to keep your blood pressure in check.

“According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 %”

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2. Lowers Disease Risks

A walking habit can lessen the risks of developing heart disease and diseases such as type 2 diabetes, asthma and cancer. According to the charity Walking For Health, including walking into your regular exercise routine could reduce the risk of developing a life threatening disease by up to 60 %.

3. Keep Your Weight in Check

A person weighing 132 pounds can burn 75 calories by simply strolling at 2mph for 30 minutes. Increase that stroll to 3mph and this person will burn 99 calories. Speed up your stroll to a faster pace of 4mph and burn 150 calories. Do you get the drift here?

4. It can help prevent dementia

For those who are over the age of 65 walking can significantly help prevent Dementia. Dementia affects one in 14 people over 65 and one in six over 80. Being active has a positive effect on brain function and evidently reduces dementia risk.

5. …and osteoporosis, too

Walking is extremely important and also helps stimulate and strengthen bones. Thus increasing their density. This is really important, especially for women. Walking also helps maintain healthy joints!

Take These 6 Items out of the Fridge Immediately

In a recent blog on the official BioTrust website, Joel Marion discusses a few foods that he believes should stay out of the refrigerator. Despite what most people think, refrigeration can accelerate the spoiling of certain food items. Here are a few of the most common of these food items.

  1. Josh Bezoni - FridgeSweet Potatoes: The starch in these potatoes will actually transform into sugar if exposed to the cold temperatures of the refrigerator for too long. Not only does this lead to an increase in the item’s sugar content, but this also causes an alteration in its taste profile and texture.
  2. Avocados: Many associate avocado, given its taste, with the idea of freshness, and assume that it belongs in the fridge door. Don’t fall into this trap! Refrigeration interferes with the process of ripening in Avocados.
  3. Apples: If Apples are in the refrigerator, a loss in their intense flavor and crunchy texture will likely occur. If you are amongst the camp who enjoys your Apples on the colder side, you can try placing the fruits in the fridge a half hour or so before you plan on consuming them.
  4. Coffee: Room temperature storage is absolutely vital for allowing the beans’ natural oils to release the robust aroma. In fact, coffee beans tend to soak up all the odors that are in the fridge. So you certainly want to avoid this.
  5. Tomatoes: When placed in the fridge, tomatoes are susceptible to becoming mushy and losing their bright flavor profile. If you aren’t a fan of mushy and tasteless tomatoes, leave this one out of the refrigerator.
  6. Onions: Storing onions in your fridge is bad on two levels. Firstly, the taste and texture of the are corrupted by the cold. Secondly, the intensity of the onion’s flavor actually permeates the fridge and affects the flavor profile of the other items in your refrigerator.

5 Proven Health Benefits of Coffee

Coffee is actually healthy. It contains antioxidants and beneficial nutrients that can improve your health.

Here are the 5 health benefits of coffee.

 

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1. Coffee Can Help You Burn Fat

Coffee can boost your metabolism and contains caffeine, which is one of the natural substances that prove to aid fat burning. There are healthy forms of caffeine and unhealthy forms of caffeine. Coffee falls in the healthy category.

Several studies show that caffeine boosts the metabolic rate by 3-11% while  increasing the burning of fat.

2.There Are Essential Nutrients in Coffee.

A single cup of coffee contains:

  • Riboflavin (Vitamin B2): 11% of the RDA.
  • Pantothenic Acid (Vitamin B5): 6% of the RDA.
  • Manganese and Potassium: 3% of the RDA.
  • Magnesium and Niacin (B3): 2% of the RDA.

3. Coffee Makes You Happier.

In a Harvard study published in 2011, it was stated that females who drank coffee had a 20% chance of being less depressed.

4. Coffee is a Huge Source of Antioxidants.

For those who engage in a western diet, Coffee might be the healthiest aspect of the diet.

The western diet is an eating pattern established in developed countries such as America. Although our eating habits are horrible, the best part of your day might be that small cup of black coffee.

5. Coffee Can Lower Your Risk of Stroke.

Check out this Journal from the American Heart Association 

Energy Drinks – To Drink or Not to Drink?

What are Energy Drinks?

Red Bull, Monster, 5 Hour, Rockstar are all energy drinks that contain a large dosage of caffeine and stimulant like guarana and ginseng. Caffeine is a dominant ingredient in energy drinks ranging from about 75 milligrams – 200 milligrams per serving. In comparison, Coca Cola has about 34 milligrams and Mountain Dew has 55 milligrams  of caffeine.

If the drink advertises no caffeine, there supplement is guarana, which is equivalent of 5 hour energy shots “no crash” guarantee. This is only referencing the no “sugar crash” because the drink has artificial sweeteners.

What are the Short Term Dangers?

Individuals respond to caffeine differently. Energy drinks contain stimulating properties that can boost the heart rate and blood pressure to an extreme point. This can also cause dehydration.For all my fitness junkies out there. Energy drink should not be used while working out. This can leave you severely dehydrated.When used occasionally, energy drinks are not necessarily bad for you, but they shouldn’t be seen as “natural alternatives” either. If you think of energy drinks as another highly caffeinated beverage, you will be bale to paint a clearer picture of what they are and how it can affect you. For example: You wouldn’t use Mountain Dew as a sports drink.

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What happens when energy drinks are combined with alcohol?

Here is some advice. DONT DO IT.

Energy drinks are stimulants and Alcohol is a depressant, combining the two can be extremely dangerous.  The stimulant will hide how intoxicated you are and prevent you from realizing how much alcohol you have consumed. Fatigue is one of the ways the body normally tells someone that they’ve had enough to drink.

The True of Effects of Morning Coffee

Consuming a good portion of your daily carbohydrate intake during breakfast time is pretty sound advice. For starters, your body is in an excellent state to process carbohydrates early in the morning. Along with that, your body’s glucose tolerance and insulin sensitivity are also at their peak. But there is something that can disrupt all of that and it may be hard to believe what it is – caffeinated coffee. Here’s why you will want to trade in that daily, sometimes necessary cup of caffeine for some decaf, at least.

Josh Bezoni - CoffeeWhen consuming caffeinated coffee along with a good portion of your daily carbohydrate intake, your body’s morning ability to better process carbs and increased glucose tolerance and insulin sensitivity gets sabotaged. Normally, all of those things start decrease from their morning peak throughout the day but coffee is quick to sabotage them earlier on. In the end, if you are working toward eating right by following the advice of consuming a good portion of your daily carb intake during breakfast, coffee may be your biggest obstacle toward those weight loss goals.

There have been a few studies that have demonstrated the effects of coffee. One of the studies published in the American Journal of Clinical Nutrition titled, “Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men” (Moisey LL, et al., 2008), observed 10 healthy men throughout 4 trials in a randomized order.

The men ingested either 5 mg of caffeinated coffee or the same amount decaffeinated coffee followed by an either high or low glycemic index cereal which provided 75 g of carbs. Testing their tolerance afterward, the study found that ingesting the caffeinated coffee with either a high or low glycemic index meal impaired the management of blood glucose and insulin sensitivity compared to the ingestion of decaffeinated coffee.

When insulin sensitivity decreases along with glucose tolerance, that greatly slows down the fat burning process. Instead, more fat gets stored and that can be very detrimental to any work you put toward your weight loss goals. In the end, the best idea may be to avoid caffeinated coffee when you know you are going to consume a larger amount of carbohydrates during breakfast time.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

The Proper Cheat Day

Cheat days come a dime a dozen during a proper diet. Regardless of the circumstance, weather it’s a family vacation, a holiday, a birthday, hanging with friends or just your weekly “cheat day”.

What if there was a way to strategically cheat on your diet with all your favorite foods but still allow your body to accelerate your fat loss. What if the plan consists of a 3-day eating program that allows you to burn-away maximum flab and calories in minimum time? How is this possible? By controlling that horrible fat-storing hormone called insulin.

Here’s How It Works:

Day 1: This day should be dedicated to consuming nothing but healthy liquids filled with protein.

Feeding your body only shakes helps you naturally shrink your stomach. Drinking shakes should be a natural thought process and the way you “staple your stomach”.

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Day 2: This day should be committed to protein and vegetables.

5 small meals are acceptable but should consist of nothing but protein sources i.e. fish, chicken, turkey, lean beef (broiled, baked, or grilled), low-fat cottage cheese and eggs, and vegetables like lettuce, cauliflower, peas, green beans, broccoli, asparagus, squash, zucchini, okra, green/red/yellow peppers, carrots, spinach, kale, celery, etc. (No corn, it’s way to heavy!)

Try cooking your vegetables in healthy fats such as organic butter or coconut oil. A salad is also a great alternative for those who like their vegetables raw.

Day 3: This is your Splurge Day.

Imagine two days of eating minimal calories. On the third day, eating 5 mini-meals is still a given. These meals also consist of the lean meat and vegetables mentioned above. But instead, each meal consists of about ½ of a cup of “high-energy” carbs to three mini-meals in the form of “slow-absorbing” versions that aren’t as likely to get converted to body-fat once eaten. Examples include: black/pinto/kidney/lima beans, sprouted grain pasta or bread, red potatoes, sweet potatoes, barley, quinoa, and wild rice. An alternative option would be fruits or heavier carbs”. Then for ONE MEAL on this day and  ONE MEAL only, you can have a SPLURGE meal and eat whatever you want. The one exception is, don’t allow yourself to get overly full.

Josh BezoniRemember, you are now on a smaller mini-meal diet. Also, try not to make your splurge meal the last meal of the day. You don’t want to go to bed on a full stomach. Remember what I told you about those horrible fat storing places?

After this 3-day cycle, simply repeat the cycle until you’ve lost the extra “baggage” and your diets back on track.

 

This article is based off information drawn from Josh Bezoni’s personal website.

5 tips to look 10 years younger

This article is based off information drawn from Josh Bezoni’s personal website.

Can you imagine being around 40 years old but looking just as young as you did when you were 10 years younger? Well it’s not that difficult to achieve that as long as you stay active and, more importantly, follow good advice for how to properly eat. What we eat has consequences across all aspects of our lives. It can affect how we feel and think and even how younger or older we look. Now, can you imagine being 30 and looking well over 40? Then perhaps you need to follow these 5 important, yet unusual, tips for looking up to 10 years younger.

1. Reduce the amount of toxins your body takes in…

Toxins can come from cigarettes, air pollution, alcohol, our water supply and what we eat. It may be harder to control toxins from air pollution, given the state of things, and moving to a pollution free area may not be feasible but you certain can and should control the other potential sources for toxins. Drinking less alcoholic beverages, for example, is one step to reduce the amount of toxins your body takes in. Along with that, eating little to no processed foods is another important step. Eating wholesome, unprocessed foods whenever you can will reward you with healthier internal organs and a well balanced diet in the long run. All of this goes a long way toward helping you look and feel younger.

Water can be another source of toxins and it also happens to be a liquid that we really need. The best advice would be to avoid regular tap water whenever possible. Purified water is ideal, so look for the best and most cost-effective way to switched from tap to purified and your skin may look a lot healthier.

2. Increase essential fat intake…

For years we’ve been told by experts across fields of health and nutrition that fat was bad for us. But what many people are coming to terms with is that there are essential fats that your body needs. The human skin needs certain fats to keep its integrity and stay healthy, so avoid all fats can be harmful to your overall look. Most Americans are deficient when it comes to one of the most important of these fats, Omega-3. Our body can’t really produce these essential fats on its own, so eating foods that contain large amounts of them is a great start. Fish, nuts, and certain seeds like flax seeds are high in their essential fat contents and make great additions to any meal. Daily, it is recommended that we eat a serving of fresh fish and up to ½ cup of nuts.

3. Get some sun…

Josh Bezoni - Importance of SunshineIt is true that overexposure to the sun can be harmful. It can prematurely age your skin and increase the risk of skin cancer, but you shouldn’t completely avoid the sun. The sun is one of the best ways for your body to replenish itself with Vitamin D, which is manufacture when your skin is exposed to ultraviolet light.

Getting some sun does not mean going outside at high-noon when the sun can likely fry an egg on the sidewalk. Instead, exposing much of your skin (no streaking, please) to sun for up to 15 minutes a day is ideal. You will avoid the potential harms while getting Vitamin D which is important in regulation of the levels of calcium and phosphorus in the blood. New research has also suggested that Vitamin can provide protection from osteoporosis, hypertension, cancer and autoimmune diseases.

4. Eat frequently throughout the day…

Losing weight can help a person look significantly younger and one way to boost your metabolism to promote weight loss is by eating frequent, healthy and well balanced meals throughout the day. A lot of people have one to three meals a day, and that’s not a good way to eat. Instead, having a small meal with essential fats, proteins, and healthy carbs (fruits, vegetables) every three hours is the best way. Having such a well balanced small meal every three hours will allow your body to absorb the nutrients, and nutrient deficiency can increase aging.

5. Avoid processed sugars and consume more antioxidants…

The American Heart Associate agrees, no more than 30 grams of processed sugar per day should be consumed. But, unfortunately, the average consumer in the United States consumes around 173 grams of processed sugar a day. Teenagers consume a lot more, 200-400 grams a day and this is very bad news for those who wish to stay looking young and healthy.

Processed sugars have no real nutritional value and nutrient deficiency, as stated before, causes faster aging. Lacking nutrients, the body will crave more foods which can lead to weight gain and the more sugar you consume, as it is highly addictive, the more of it that gets converted into fat.

Keeping your sugar intake low but increasing your intake of antioxidants is great because antioxidants have several benefits. Replacing the empty calories from sugar rich foods with fruits and vegetables, that are packed with antioxidants, is the best step. Antioxidants, for example, fight against “free radicals,” which are molecules, atoms or ions that can harm your body and cause diseases as well as premature aging. Foods that can help with this due to their high content of antioxidants include: Green tea, strawberries, pomegranates, blackberries and blueberries. Vegetables are also essential in this step, so a diet that contains less processed sugars and more healthy fruits and vegetables is perhaps the best way to look and feel younger.

Perks of Being a Carbohydrate

  • Carbohydrates are energy-providing nutrients.

  • The human body receives 4 calories per 1 gram of carbohydrates consumed.  Carbohydrates are separated into sugar, fiber and starch. Carbohydrates are also separated into groups based on the how high and how quickly blood glucose levels change after eating them. Side-note: The higher the Glycemic Index, the higher the rise in blood sugar and the longer it takes to return to normal.

  • For a healthy diet, it is best to focus on foods with a low Glycemic Index (e.g., whole grains, oats, and whole wheat pasta).  Foods with a high Glycemic Index have been linked to elevated risks of heart disease and diabetes.

Well here’s thing, contrary to popular belief, we need carbs! Not just for energy… but also because our brains function off of carbohydrates.

“When we are carb-deprived, our body starts to burn fat to use for energy — the whole basis for the anti-carb Atkins diet — but our brain doesn’t run on fat. It requires some type of glucose or sugar to function.”

Cut out carbs huh? You cant, you need them! Well, unless your mantra is, vegetables all day every day! I am sure most of us are familiar with the main carb players: cereal, bread, and pasta, but also fruits, veggies, and even milk, candy, and sweets. The difference between whole foods and the packaged versions is “you get more of a nutritional bang with the whole versions”.

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Example: A banana has about 1/2 gram of fiber and 60 calories, compared to a cup of berries has about 8 grams of fiber and only 65 calories. Essentially, both have the same amount of carbs per serving, meaning either is better than say, a loaf of bread, which offers noting in terms of vitamins, minerals, or fiber.  bloodstream.” It’s this steady sugar drip (compared to a skyrocketing surge) that can make — or break — what you see on the scale. “It’s the quick spike, followed by a crash, that causes you to reach for more sugar for an instant energy boost,” says Shapiro.

assortment of berriesExample B: Think about what happens when you down a pack of sour straws: “They give you fast energy because they are simple carbs”.  Well Simple carbs are bad carbs. Simple carbs = higher insulin levels, which causes you to store and keep fat more easily.

The bottom line: I know we wish there was a blanket statement that could tell us whether carbs are here for good or bad, sadly enough it’s a bit more complicated than that.  The perks of being a carbohydrate, cant live with them… cant live without them!

Foods for a Healthy Head of Hair

Even if you are not the most fashion oriented, it is easy to keep a watchful eye on your head of hair as it can be an indicator of your body’s overall health. Unbeknownst to many, an unhealthy diet may actually be the cause of your dry and frayed hair. If you suffer from such hair, you may want to target these foods to help you with your condition.  These foods will not only help improve the appearance of your hair, but will also help you improve your overall health.

Chickpeas: A versatile food, chickpeas or garbanzo beans as they are also called can be incorporated into a number of dishes including salad. Furthermore, they are a chief ingredient in hummus. As delicious as they are, they are also chock full of non-animal and iron-rich protein.This protein is absolutely essential for healthy hair growth. Furthermore, garbanzo beans contain a lot of keratins, a special hardened protein that is important in the process of coating the outside layer of hair.

Chicken: Chicken with its high levels of B12 and B6 is great to spur healthy hair. A dearth of such vitamins will likely lead to weak and dry hair. However, be mindful that not all chicken is equal. Fried or bread chicken will likely do more harm than good.

Josh Bezoni - StrawberriesStrawberries: While many associate Vitamin C with oranges, strawberries are another great source of this vitamin. The presence of Vitamin C is vital in the creation and maintenance of healthy collagen. This is what helps give hair its structure. Less than ten strawberries will suffice to meet the recommended daily intake of Vitamin C.

Kale:  Many Americans had not even heard of a Kale just a decade ago. But this vegetable has quickly been adopted into the diets of millions of men and women across the nation, and for good reason. Kale contains very high levels of Beta carotene and Iron. The former is actually converted into Vitamin A, which is important for the health of one’s scalp.