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You Are What You Eat, So Eat These Foods for Optimal Health

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You Are What You Eat, So Eat These Foods for Optimal Health

You’ve probably heard the infamous saying:

“You are what you eat.”

Essentially, this means that the foods and drinks you put in your body have a direct effect on your health and well-being. If you nourish your body with the right ‘fuel’, it will perform better. If you eat a lot of junk food and drink a lot of soda, your health will suffer.

That will not come as a shock to anyone.

But what may come as a shock is just how much of an impact the foods you eat can have on your health and happiness. So let’s explore this a bit further.

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You Are What You Eat: What the Research Says

A published in the journal Cell found that what you eat can have “major effects” on your body composition and physiology. Researchers conducted genetic tests using roundworms and found that various diets produced dramatically different results in gene expression. The researchers believe this evidence has serious implications for humans. One of the study authors, Albertha J.M. Walhout, PhD, stated that:

“A small amount of a ‘healthy’ food in an otherwise unhealthy diet could elicit a beneficial change in gene expression that could have profound physiological effects.”

How to Eat the Healthy Way

If you are what you eat, which would you rather be:

a) A highly processed, edible food-like substance comprised of 20+ chemicals?

b) A vegetable?

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The answer is quite obvious: a plant-heavy diet consisting of real, whole foods close to nature has a number of health benefits. According to the Centers for Disease Control, eating a diet high in fruits and vegetables helps lower your risk of several types of chronic diseases, including cancer and cardiovascular disease.

On the flip side, processed foods can be detrimental to your health. Trans fat, an ingredient commonly found in packaged processed foods to help make them more shelf-stable, has been directly associated with an increase in heart disease, and ultimately, death. And if you’re constantly loading up on fast food and restaurant meals, your health will suffer the consequences. What you eat has a direct correlation to how you look, feel, and sleep.

What Should You Eat?

The cool part is, it’s really not that hard to make a few changes and take control of your health.

Here are the foods you should be eating more of:

  • Vegetables
  • Fruits
  • Nuts and seeds
  • Whole grains

And if you’re a carnivore, eat lean sources of protein like fish, chicken, and turkey.

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The key is to start small: try eating one or two more servings of vegetables than you normally do this week. Eat a handful of nuts as a snack instead of potato chips. Cook yourself a healthy breakfast, lunch, or dinner instead of going out to eat. Here are some healthy recipes to get your started:

What a Day of Healthy Eating Looks Like

Breakfast:

3 scrambled egg whites with green onion, tomatoes, and mozzarella cheese

1 piece of fruit

1 glass of water

Lunch:

Turkey sandwich with lettuce, tomato, and mustard on whole wheat or whole grain bread or pita

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2 cups romaine lettuce with olive oil and red wine vinegar

Snack:

1 cup of baby carrots with 3 tablespoons of hummus

Dinner:

Grilled salmon with olive oil and fresh herbs (like oregano, thyme, rosemary, parsley, basil)

1 sweet potato with salt and pepper

1 cup steamed broccoli with lemon juice

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Dessert:

Strawberries and raspberries with Greek yogurt

So there you have it. Remember, you are what you eat. So fuel your body with the right foods, and it will reward you for making healthy choices. Healthy food leads to a healthy body, which, in turn, increases your odds of a longer, happier life.

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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