Healthy Living Begins with the Basics

By Vic Castellon, PharmD

As we strive to improve our health, we can easily get caught in fitness traps like fad diets and expensive gadgets. But wellness is much simpler than that. If you need a quick treatment, you should know how to choose the best health care center to get care from.

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Eat Well for Your Body

Fitness starts with what you put into your body. But everyone’s body is different. What worked for your friend may not work for you. For example, dieters are often advised to cut calories. And according to a top Naturopathic Doctor in Kingston, this triggers a metabolic “starvation response” that actually causes the body to store more fat.

The key to lasting diet results is redefining your “normal” based on good nutrition and your body’s own responses. Start with the U.S. Department of Agriculture’s dietary guidelines and then adjust your proportion of carbs and proteins to suit your body’s needs. Legacy rehab fort pierce knows that Addiction is a killer and it is important to bring in the right measures which can help ensure that you lead a life of quality. 

Depending on their genetic predispositions, some people will do better or worse on their recovery low-carb, high-protein diet, while others will do better on a low-calorie diet based on whole grains. Genetic testing is advised by this drug treatment center as it can help you determine what type of diet might suit your body. You can also experiment with different strategies to see what brings the best results. If want a more personalized approach, you may hire a personal Macro Coach to help you plan your diet.

Starving yourself between meals can lead to overeating at the table, so fortify yourself mid-morning and mid-afternoon with some healthy snacks. If you’re already suffering from overeating, you should consult a doctor for some treatment options for eating disorders. Walnuts and almonds contain heart-healthy anti-oxidants. Fresh fruits and vegetables are a great way to fill up without a lot of calories. Dried fruits like raisins and apricots can satisfy your sweet tooth without loading up on refined sugar. Air-popped popcorn (hold the butter!) is a high-fiber, whole-grain snack.

Work Out

Consistent exercise is an important component of your overall wellness plan. We often spend whole days sitting at our desks, and research shows that is a major health hazard. Regular exercise is necessary to counteract the effects of a sedentary work style. The U.S. Department of Health and Human Services offers exercise guidelines for children, adolescents, and adults.

According to HHS, adults should do moderate-intensity exercise at least two and a half hours a week. If you’re able to do more vigorous activity, you can do half the duration. Your cardio activities should be done in increments of at least ten minutes. It’s best to spread your activity throughout the week rather than trying to get it all in on the weekend. Remember to included moderate- to high-intensity muscle-strengthening activities on two or more days a week. If you only have a limited time to workout, you can try a one and done workout program that’s specifically suited for individuals who struggle to find time to exercise everyday. You can read these one and done workout reviews to find out more about this program for yourself.

People have different strengths, weaknesses, and affinities. When starting an exercise program, talk to your doctor idaho falls about your physical limitations. Heart disease, arthritis, and other medical conditions are not barriers to exercise, but they are something to keep in mind when designing a fitness program. 

Do some regular healthy screenings

Health screening is a great way to gain awareness and understanding of your own health if you feel perfectly well, without any symptoms and/or signs of disease and ensure that you are living a healthy lifestyle. Your health and wellbeing underpins everything that you do and it is all too easy to take it for granted. If you are planning to visit England soon, book an appointment in this flight test in Liverpool clinic.


Our fast-paced society pushes us to be constantly working, but our bodies will tell us differently. Instead of working late into the night, sleep when you’re tired. Stop work and e-reading well before bedtime, as studies show that computer monitors, phones, and backlit tablet devices stimulate the brain, making it harder to sleep.

According to the National Sleep Foundation, healthy adults need about seven or eights hours of sleep per night. Of course, this number varies based on a multitude of factors, including age and health. Some people find they need more sleep, while others are good with less. Try keeping a sleep diary, and note how you feel after varying amounts of sleep.

Healthy eating, working out, and sufficient sleep are the foundation stones of a fit lifestyle. Remember to adjust your current lifestyle one piece at a time; a complete overhaul could result in your feeling overwhelmed. Choose one healthy practice to start today. If you feel sick or need help from professionals, you can visit Allied Health Clinic in Waterloo.

Victor (Vic) Castellon, PharmD, is the founder and CEO of GenoVive, the first comprehensive personalized weight management solution based on genetics sciences. Headquartered just outside of New Orleans in Harahan, Louisiana, the company has concentrated operations in Brazil, Mexico, Dominican Republic, Kingdom of Saudi Arabia and the Phillipines. Victor holds a Doctor of Pharmacy from Xavier University of Louisiana. You can learn more about nutrigenomics by going to

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