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Make the Most of Your Meals by Eating a Variety of Foods

Make the Most of Your Meals by Eating a Variety of Foods

Proper nutrition is critical for your health. It is important to get a wide variety of vitamins and minerals, as well as a well-chosen selection of proteins, carbohydrates, and fats. And no single food has the ability to give you everything you need.

So, what is the easiest way to make sure your dietary needs are met? Try eating a wide variety of healthy foods!

And you want to do more than simply cover the major food groups. The higher amount of variety within each of those categories means there is a greater chance that you are covering your bases. To help you make wise choices regarding your nutrition, use these tips to help increase the variety in your average meal.

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Focus on Color with Fruits and Vegetables

One of the easiest ways to ensure you are getting a wide range of nutrients is to choose fruits and vegetables with a variety of colors. Different compounds cause the color variances and also indicate that they contain varying selections of antioxidants.

Differing types of antioxidants in foods help keep your body functioning optimally. They fight free radicals, which can damage cell membranes and even affect your DNA. You are exposed to free radicals every day, so keeping a regular influx of antioxidants is important for your health.

Change Up Your Meats

When people think of protein, they normally think of meat first. But the other health benefits you can get from meat varies depending on the type.

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For example, certain kinds of fish are high in omega-3 fatty acids, which are considered one of the good kinds of fat.

Lean poultry, such as chicken or turkey, is lower in saturated fat than similarly sized portions of red meats, like beef. Often, this makes poultry a healthier choice, though any lean portion of meat is better than their less lean counterparts.

This is another area where eating a variety can help ensure you get everything you need without becoming bored.

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Plant-Based Proteins

You can also get protein from plant foods. This includes nuts and legumes, as well as tofu products. Often, these sources of protein are easy to work into a healthy diet and can cut down costs.

For example, beans can be much less expensive per serving than servings of most meats. That means you can get the nutrients you need without having to spend a fortune.

Plant-based proteins can help you add variety to your diet, giving you new tastes to enjoy on a regular basis. You can use sunflower seeds to dress up a salad, or snack on almonds to give you an afternoon energy boost.

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Skip the Juice

Many people believe that juice is a healthy alternative to many other beverages, but actually they can contain a lot of sugar. Also, high-sugar juices don’t have some of the benefits associated with fruits and vegetables, as juices rarely contain any of the fiber. (Fiber is something that helps you feel fuller longer, which can make it easier to avoid overeating.)

In most cases, it is better to avoid drinking your calories, period. There are numerous, no-calorie beverage options, including most black coffees and various teas, that can give you flavor without adding a significant number of calories. In fact, drinking green tea can be seen as a healthy choice and may help lower cholesterol, improve circulation, and may help prevent certain heart-related issues.

With all of the benefits associated with a healthy diet, and how easy it is to get a variety of nutrients with every meal, anyone can improve their nutrition with a few simple changes. So, why not start today? So you can work to a healthier tomorrow.

Featured photo credit: https://www.pexels.com/photo/food-fruits-vegetables-cooking-41123/ via pexels.com

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Last Updated on June 20, 2019

Science Says Guitar Players’ Brains Are Different From Others’

Science Says Guitar Players’ Brains Are Different From Others’

There’s nothing quite like picking up a guitar and strumming out some chords. Listening to someone playing the guitar can be mesmerising, it can evoke emotion and a good guitar riff can bring out the best of a song. Many guitar players find a soothing, meditative quality to playing, along with the essence of creating music or busting out an acoustic version of their favourite song. But how does playing the guitar affect the brain?

More and more scientific studies have been looking into how people who play the guitar have different brain functions compared to those who don’t. What they found was quite astonishing and backed up what many guitarists may instinctively know deep down.

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Guitar Players’ Brains Can Synchronise

You didn’t read that wrong! Yes, a 2012 study[1] was conducted in Berlin that looked at the brains of guitar players. The researchers took 12 pairs of players and got them to play the same piece of music while having their brains scanned.

During the experiment, they found something extraordinary happening to each pair of participants – their brains were synchronising with each other. So what does this mean? Well, the neural networks found in the areas of the brain associated with social cognition and music production were most activated when the participants were playing their instruments. In other words, their ability to connect with each other while playing music was exceptionally strong.

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Guitar Players Have a Higher Intuition

Intuition is described as “the ability to understand something instinctively, without the need for conscious reasoning” and this is exactly what’s happening when two people are playing the guitar together.

The ability to synchronise their brains with each other, stems from this developed intuitive talent indicating that guitar players have a definite spiritual dexterity to them. Not only do their brains synchronise with another player, but they can also even anticipate what is to come before and after a set of chords without consciously knowing. This explains witnessing a certain ‘chemistry’ between players in a band and why many bands include brothers who may have an even stronger connection.

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This phenomenon is actually thought to be down to the way guitarists learn how to play – while many musicians learn through reading sheet music, guitar players learn more from listening to others play and feeling their way through the chords. This also shows guitarists have exceptional improvisational skills[2] and quick thinking.

Guitar Players Use More of Their Creative, Unconscious Brain

The same study carried out a different experiment, this time while solo guitarists were shredding. They found that experienced guitar players were found to deactivate the conscious part of their brain extremely easily meaning they were able to activate the unconscious, creative and less practical way of thinking more efficiently.

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This particular area of the brain – the right temporoparietal junction – typically deactivates with ‘long term goal orientation’ in order to stop distractions to get goals accomplished. This was in contrast to the non-guitarists who were unable to shut off the conscious part of their brain which meant they were consciously thinking more about what they were playing.

This isn’t to say that this unconscious way of playing can’t be learnt. Since the brain’s plasticity allows new connections to be made depending on repeated practice, the guitar player’s brain can be developed over time but it’s something about playing the guitar in particular that allows this magic to happen.

Conclusion

While we all know musicians have very quick and creative brains, it seems guitar players have that extra special something. Call it heightened intuition or even a spiritual element – either way, it’s proven that guitarists are an exceptional breed unto themselves!

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Featured photo credit: Lechon Kirb via unsplash.com

Reference

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