3 Dieting Rules To Help You Stay Healthy

With these tips, you can retool your diet in order to become a better you.More

3 Dieting Rules To Help You Stay Healthy

Written By Finnegan Pierson / Reviewed By Ray Spotts

Dieting is on the minds of many as a means of achieving within your body a desired result. However, there are many schools of thought regarding dietary needs and dieting for a given purpose, and this can be confusing to the uninitiated who want to improve themselves.

That being said, health and fitness are simpler than you think. With these tips, you can retool your diet in order to become a better you.

Dietary supplements to stay healthy

Dieting can be tricky, as doing so effectively means you’ll need to know what your body needs and what you’re ingesting in order to meet those demands. Dietary supplements are there to help you fill in the cracks by offering you only the specific vitamins or nutrients you’re looking for with the minimal possible amount of other material.

For example, bodybuilders and dieters alike use  isolate protein to meet increased demands without including the high fat content of the milk from which it’s made. Likewise, vitamin supplements can allow you to complete your diet in cases of deficiencies, some of which can have medical causes.

Using supplements to micromanage your diet, you can ensure that you get the essential vitamins and nutrients all while staying within the parameters of your caloric goals and fueling workouts.

Watching calories to stay healthy

Calorie counting is one of many weight loss diet methods that has earned its fair share of both acclaim and controversy. However, calories provide a numerical goal post that can help you to ensure that you can lose weight or fuel your workouts in a safe way.

In order to use calorie counting to your advantage, you’ll need to address two primary factors. Calorie counting is based on meeting your daily requirements and burning off spare calories, so you’ll need to figure out your calorie maintenance number.

You’ll need to meet that number on a daily basis in order to remain safe, and that number can change on a given day based on your level of activity. Then, you’ll need to find a diet that allows you to barely cover your needs without too many additional calories.

Using this method, you can control your weight more effectively by maintaining a deficit in order to lose weight, but you can also figure out how best to bulk up without gaining weight.

Your body’s needs to stay healthy

The most important part of any diet is making sure that your body has all of the vitamins and nutrients it needs, not to mention hydration. Ensuring that you do so is often the reason that dieting for weight loss is tricky.

Two prominent examples of how to eat for your body’s needs are protein and carbs, as each has a clear purpose, and your consumption of these nutrients should be tailored to your level of physical activity. Protein maintains and repairs muscle, skin, hair, and nails, and an intense workout therefore uses more of your body’s stores of protein than usual.

Likewise, carbs are your body’s preferred energy source, meaning that you’ll need more when you’re more active. Vitamins D and B12 contribute to your energy level, electrolytes help your muscles move, and hydration is essential for the maintenance and functionality of the body across the board.

Maintaining sufficient vitamins and nutrients is imperative, and it can be made simple with a few rules and some dietary supplements to round you out. Meat and mushrooms are popular choices for protein, but carbs are a bit trickier.

Simple carbs are functionally identical to sugar in that they provide a short burst of energy followed by a crash and weight gain if the energy isn’t used in that short time. Complex carbs dispense that energy over a longer period of time and result in less weight gain.

Maintaining a healthy lifestyle can be hard for you to wrap your mind around, but it’s all much simpler than it first appears. Learning the how’s and why’s is the most important step, because all that remains is committing to the changes you want to see and the lifestyle that will get you where you want to be.

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Written By:

Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed , a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at .

Image by silviarita from Pixabay 

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Limiting COVID chaos during the school year

As the school year begins, plans for how learning will happen are in flux, and may change rapidly. With so much uncertainty, parents will want to limit confusion and create as much structure as they can for their children in this difficult situation. The post Limiting COVID chaos during the school year appeared first on Harvard Health Blog.

Limiting COVID chaos during the school year

Child: “Will I go back to school this fall?
Parent: “I’m not sure yet.”
Child: “Do you know when we’ll find out?”
Parent: “I also don’t know that yet.”
Child: “Will school be the same for the whole year?”
Parent: “I don’t know that either.”

Sound familiar? If the only thing you do know is that plans are in flux, you’re not alone. School plans seem to be changing frequently — before the school year even has started in some places! With so much uncertainty, how can families limit the potential chaos that may unfold from last-minute decisions and changes? Below are four tips that may help.

Develop a plan for each school setup

Schools seem to be deciding among having all students return, all students attend school remotely, and a hybrid plan of the two. Although you can’t prepare for everything in the future, you can contain some of the mayhem by creating a plan for your family based on each of the three school scenarios. Because there is the possibility that schools may change their decisions throughout the school year, it may be helpful to develop all three now, in case any of them might be needed.

For example, when planning for a hybrid school year, have all caregivers in the house map out a schedule of child care coverage for the days when children would be home. For the remote learning days, creating a structured daily routine may help if the remote education doesn’t fill the whole school day.

It’s also important to talk to children about how school plans may change throughout the school year and what to expect from each plan. It can be helpful for children to understand why shifts in plans may happen, so explain that the goal of the changes would be to make sure schools can continue helping children learn while keeping them as healthy as possible.

No matter what school plan is in place on a given day, try to keep children’s schedules as consistent as possible. Keeping wake-up, meal, and bedtimes the same each day can help make children less vulnerable to the stress of other changes that may happen for them.

Plan for health and safety, too

If your children will have in-person classes, talk about healthy and safe hygiene practices while they’re in school: wearing masks, washing hands often, and paying attention to staying at a safe distance from others. Also share what you want your children to do when they return home. Where should they put their backpacks? When and where should they wash their hands when they get home? Decide how your children will get to and return home from school if you determine that needs to be different this year. For example, if your son used to carpool with other families or walk to school with other children, that plan may need to change to keep your son six feet apart from peers.

Check with your school for information about whether testing will be involved. If so, how and when would the school want a child to get tested? Also, ask about what steps the school will take if a teacher or student tests positive for COVID-19.

Make a family calendar

With so many plans in flux, a visual reminder of what the upcoming week will look like can help children keep track of the changes. Put a weekly family calendar in a shared space like the kitchen. Review the upcoming week when you’re together, such as Sunday around dinner time. You might find that it’s useful to review the next day’s schedule each night at dinner, too, to remind children what’s ahead for them. For younger children who are not of reading age, try using images, such as pictures of a school or a house, to illustrate where the child may be that day.

Create a space to share reactions

You might feel exasperated one day, sad the next, worried another, and hopeful the following day. Your children also may have a range of emotions as they navigate these trying and ever-evolving times with you. Talk to your children regularly about how they’re feeling about the plans, the changes, and more, to give them space to share their experiences and receive support. Perhaps the weekly calendar review time also could be when you check in and see how everyone is feeling about the school plans. None of you chose for this to happen, and you’re making the most of the situation by offering support and some predictability.

The post Limiting COVID chaos during the school year appeared first on Harvard Health Blog.

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