Benefits of Eating Whole Foods

Tyler Grasham Healthy Salad

For some reasons, have you ever found eating boring? Now, if you have, you probably think you’re awkward. Good news is, you’re not. Most of the time, food gets really uninteresting when we are all over anything outside nature.

So if you agree that it’s not just about eating as much as we need to eat right, you will find it interesting to know how important eating whole foods can be to you and all yours.

Eating Whole Foods

Whole foods are not complicated. Instead, they come as much as possible in their natural states without being refined or processed and are still being fit to feed on. They are mostly single-ingredient foods which can be grains, legumes, fiber, fruits and vegetables, and feeding on them brings you on some of these:


Balanced Nutrients

Basically, unprocessed plant or animal foods have all the mineral, vitamin and mineral you need for a good health. It is what you get eating orange slices rather than taking an orange juice–you are sure to have the appropriate percentage for vitamin C from the former.


Healthy Heart

Whole foods give you good fats and magnesium, with antioxidants to help you build a healthy heart. When you feed on them, you can fight against heart disease, inflammation, and other cardiovascular problems.


Reduced Sugar

Most processed foods are sugary, and can make you unhealthy. While some whole foods may contain sugar, they are not in high proportion as they are in manufactured foods. With whole foods, you’re safe from the risks associated with lots of sugar.


Skin Health

Nutrition studies reveal that eating vegetables, fruits, fish and olive oil can help maintain skin elasticity, prevent wrinkles and skin aging problems. You can reduce acne on your skin when you feed totally on unprocessed foods.



Improved Dental Health

Refined carbohydrates or sugar can increase your risk of getting a dental decay because the decay-causing bacteria would find something to feed on. However, whole foods help you prevent this because they are unprocessed and are low in sugar.

Conclusion

It may not be so easy getting off processed foods totally, but you can begin by reducing your intake of them. You may take whole grains rather than refined ones, and fruits instead of supplements. You sure have a lot of variety with natural foods which won’t make eating as boring as taking chemicals all the time. More than that, whole foods will take you high on benefits which are good enough for health and life.

How To Improve Your Hiking

Tyler Grasham‘s tips on improving hiking

Have you ever tried to hike before? How did it go? Chances are that you were out of breath and tired before you got to half of the way. You probably were of the opinion that you would never try hiking again, at least not until you get some help on how to improve your hiking.

Truly, hiking is a tiresome activity, but with some help, you can improve your hiking experience and endurance. Here are some ways by which you can do so.

1.    Get the Right Gear

Everything is easy when the right tools are used. You cannot expect a gardener to use a fork when he should use a rake. Invest in a pair of quality hiking boots. You don’t need to buy the fancy expensive ones, but you would need to buy boots based on the kind of terrain that you intend to hike.

You would also need to get good socks to accompany the boots. Wool socks that are above the ankle or the ones with anatomic shapes will serve you best.

2.    Train Ahead

Now that you have your gear ready, you need to train for the hike. It is no secret that more fit you are the better. So if you feel that you are not fit enough, you should start exercising.

Take walks around your neighborhood, use the stairwells at every chance you get instead of the elevator or escalator. You could also decide to start spin classes or go on smaller hikes depending on your level of fitness.

3.    Measure your cadence

Cadence has to do with the steps you take and how consistent they are in time and length. You would want to make sure that you pick a pace that you can keep for hours.

Don’t start the hike too fast or quickly because that is one sure way to wear yourself out. Keep your steps short and steady.

4.    Work your lungs

Taking deeper breaths would help to prevent fatigue providing your muscles with oxygen that they so need.

Also when climbing do not hunch. Hunching might seem like the right thing to do, after all, you want to watch your stepping. The thing about hunching though is that it restricts breathing which is not good for hiking.

Conclusion

Hiking can be so memorable especially when you reach the summit of the hill you intend to climb. It would be a sad story if you don’t get to see that amazing view.

Follow the recommendations above, and you are sure to get on top. Also, don’t forget to stay hydrated and hike in areas that are safe and legal.

How Hiking Is Exercise For The Body and The Mind

Tyler Grasham mind stress relief

Did you know that hiking as it were, is not only a fun providing activity? Yes, the importance of hiking activities goes beyond the associated leisure and recreational benefits that come with it. Now, they have been found to bring some essential significance to the body and mind of the hiker. As such, it is essential for people to understand how this activity helps the body, so that it encourages more people to engage in it- with a more informed mindset.

The relevance of hiking in improving overall body and mind functions

The following are some of the proven relevance of hiking, to the way your body and mind performs in the short and long run:

•    Helps improve cardiovascular functions

Research has shown that regular hikers are more likely to have a comparatively improved cardiovascular health. This is because climbing activities help strengthen the heart- as a result of increased heart rates during the duration of the activity. Consequently, chances of coming down with the some of the common heart diseases, are considerably reduced.

•    Helps relaxes the mind and eases off stress

Hiking activities help ease your mind of anxiety and stress. It can achieve this since the activity triggers the release of soothing endorphins. By this, we can say it is a better way to wear off the culminating effects of the tedious everyday work activities and their many tasking requirements on the mind.

•    Effective in boosting bone density

Note that hiking is classified as a body weight-bearing activity, and as such, exercises the bones to gather some required density. The effect of this is a strengthened body bone framework, which implies reduced chances for fragile incompetent bones, and other diseases like osteoporosis.

•    Helps in body weight control programs

If you need an effective calorie-shedding road-map, then you should consider implementing a scheduled hiking program for yourself. Tyler Grasham believes that since the climbing activity is characterized by increased energy use, the hiker tends to lose more calories by this singular. Hence, hiking provides an effective, cheap, and safe way to losing weight.

Now when starting out on your hiking program, it is important to ensure that you’re well prepared for each time you go out. Make sure you’re sufficiently hydrated for each time you’re on the move; this means you should always have water with you. In addition, you should get a guide who can provide all the support you may need

Why You Should Cook With Fresh Ingredients

A lot of people prefer cooking with processed food because they feel it’s easier and faster. The truth about processed foods is that it’s almost never fresh and chemicals are always added to keep them preserved for who knows how long! These chemicals tend to affect our bodies one way or another. Cooking with fresh ingredients has a lot of amazing health benefits and they make the meal tasty and rich in natural nutrients. Below are more reasons why you should cook with fresh ingredients.

•    Health Benefits

Fresh ingredients retain more nutrients and that’s a fact. With all the preservatives and additives in processed foods, the nutritional value is reduced drastically and it becomes more harmful to your health. Most processed foods have been stored for a long time and these chemicals are added to increase their shelf life and make to them seem fresh. With fresh ingredients, you’re the boss of your own meal!

Fresh foods have enzymes that aid digestion and also breaking down of food to give your body the required nutrients and freezing reduces enzyme activity. Processed foods tend to have a high level of sodium and also, storing foods in tin cans, plastic wraps or bags and plastic containers infuse toxins into the body which isn’t healthy in any way. To avoid health issues, get comfortable cooking with fresh ingredients and try to avoid processed foods.

•    Better Flavor

With fresh ingredients, your meal would be richer in flavor, nutrients, and appearance. The natural juice from the ingredients improves the taste of your meals and also attracts your family and friends to eat healthily. Processed food loses taste easily because of the chemicals added and the long storage time. Cooking with fresh ingredients gives you the confidences to store leftover meals and still get a reasonable amount of flavor left when eating it the next day!

•    Save money

Purchasing fresh ingredients can be more expensive than processed foods but considering your health and that of your family, it’s worth it. Getting processed food, in the long run, harms your health and takes you to the hospital where you’ll end up spending more money. Fresh ingredients have more nutritious values and reduce your medical bills to a large extent.

 Prevention is always better than cure so do yourself a favor and start cooking with fresh ingredients!

The Importance of Healthy Meal Planning

Tyler Grasham Healthy Salad

A person with a plan is most definitely a person with more control over their affairs and also is a person that has the comfort of relatively more certainty because plans are made to ensure effectiveness. So in home management, plans have to be made to ensure the home runs as smooth and hitch-free as possible, plans such as; financial budgets, saving plans and healthy meal planning should be made.

What then is meal planning? Meal planning is a decision that involves planning what an individual or a family eats; this involves; what to shop for, what is needed (in terms of nutritional value) and how to prepare the meals and so on.

Needless to say, the advantages of healthy meal planning are a lot, and perhaps it is worth considering and implementing. To help sway you toward making this change let’s have a look at the benefits of drafting a healthy meal plan.

Makes for a More Efficient Living

According to Tyler Grasham people often times have very busy and hectic lives, and because of this, they tend to not pay a lot of attention to what they eat and how their feeding habits affect their quality of life, planning your meals helps take care of this. Most people whether single or in a family unit, most times don’t have the time to eat a proper breakfast or have one at all, a healthy meal plan helps with this situation because you are able to plan ahead for the week or any period(s) of time what you would be having and also planning the ideal breakfast, we can also plan out our lunch and dinners. Also we spend a lot of time going back and forth to the grocery store and while there, we spend a lot of time also trying to figure out what to buy, but when we plan our meals we know exactly what we want and we get enough to last for a given time period (usually a week) and this helps us manage our schedules and time better.

Provides more Food Options

Most times we survive by eating almost the same things all the time, or we just live mostly on junk foods which isn’t just boring but also unhealthy. Effective planning of healthy meals means we will have to find out what healthy foods are out there and healthy food recipes, in doing this we are able to discover a variety of new meals that are healthy, fun and delicious to eat, because as they say “variety is the spice of life.”

Helps Save Money

For most of us trips to the grocery store means buying all sorts of stuff which could include things we need and things we want, this most times means we are spending a lot of money on food. When you or your family draft a healthy meal plan, it helps you make better decisions and modest budgets because you will have to make a checklist of the necessary, healthy foods and therefore spending more on needs and way! Less on wants.

Eating Healthy

What we eat goes a long way to determine our health and quality of life, because eating healthy meals in the right proportion helps; keep weight in check and keeping the heart healthy,  eating healthy foods even help improve our mental and physical performance. Planning healthy meals entail;

  1. Learning about the daily nutrient requirements, learning about this will help understand what to eat and the amounts you require daily to be healthy.
  2. Knowing healthy foods to shop for, foods like fruits and vegetables that provide us with necessary vitamin and minerals, proteins which are good for children and for building muscle mass, carbohydrates which provide a lot of energy to help you fuel metabolic processes and so on.
  3. Helps those trying to manage certain health conditions know and eat meals that will help them recover from their condition.

If you decide to plan healthy meals for yourself and your family, it will definitely be helpful to get advice from a certified dietitian. You can also research on healthy food recipes to help keep you and your family happy and healthier.

Enjoying Nature While Hiking

Hiking Quote
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If you are a lover of nature and everything in it, then we are certain you will love hiking. Hiking is one of the best ways to be in direct contact with nature while getting a great workout in the process. A lot of people go on hikes and end up focusing completely on the workout while missing out on the beautiful natural scenery laid out before them. In this post, we will share some tips that can help you take in the full beauty of nature while hiking for exercise. Talk about a win-win situation!

Take many breaks

It’s easy to just keep walking without stopping to take in the beauty of your surroundings and this often happens when you are completely focused on exercising. To enjoy nature in its full glory while hiking, take more breaks mid-walk and just do as little as looking around you, taking a picture or breathing in deeply. This makes all the difference in the world as you will get a good workout and a great view of your environment.

Observe animals from a safe distance

You can only enjoy the full beauty of wild animals when you are not in their faces. Pick a safe spot and just spend a minute to bask in their presence. This will help you appreciate nature a bit more and give you a great sense of inner peace.

Observe Hiking Etiquette

Yes, Hiking Etiquette! There is a great chance that you won’t be hiking alone as this is an activity loved by a lot of people. If you are in a group, try to keep it classy and quiet so you don’t distract others from getting a great scenic experience. Also, wearing bright colors might be a source of distraction to other hikers, so try to keep your choice of clothes subtle and with dim colors.

Leave things where you found them

This might be the hardest thing to do as nature has so many stunning pieces that you just want to take home with you. However, it is important that you leave items such as shells, precious stones etc. where you found them so others can have a chance to enjoy it too.

Hiking is a great experience and an awesome way to appreciate nature! If you are a lover of the activity, try to take note of the tips in this post as not only will they give you a great experience, they will also make hiking beautiful for others.

A Beginner’s Guide to Hiking

Tyler Grasham Runyon Canyon

Tyler Grasham believes that hiking is an activity that is beneficial to the human body , aside from the fun it brings, it helps to battle depression and stress.

It is an exercise that helps to strengthen the muscles, reduce body weight, boosts the density of the bones, strengthen the hips and legs, helps with body stability, reduce the probability of heart problems,  improve  blood sugar level, blood pressure and it is also a great way to get in tune with nature to help clear your mind.

According to Tyler Grasham, hiking is more than taking long and laborious walks outside; there are things to consider before you decide to pick your boots and go hiking.

Before you go hiking, these are the basic and tangible things you need to know:

You need to choose the trail you’re walking on. Don’t pick an unknown destination for starters. Work with your immediate environment.

Decide how far you are going. You need to decide for how long you are hiking. You don’t need a very long distance for starters, choose a short trail you can work with, as you progress, you can lengthen your trail.

Decide if you’re hiking with company or going solo. If you are the type who likes company, you can join other hikers.  But if you need an alone time by yourself, then you need to go solo.

Get acquainted with your chosen trail. As soon as you have chosen your hiking trail, get a map of the place, to familiarize yourself with every nook and cranny of the trail. You can also check online for reviews about the location.

Notify your folks about your trip. Don’t just up and leave. Make sure someone close to you is aware of your movement. Tell them your itinerary, so that they can know when to send out search parties, in case you’re not back by the expected time of arrival.

Check the weather forecast. The weather will determine what you’re bringing with you, your attire, how long and how far you’re hiking.

Dress for the occasion. There are the right clothes and shoes for hiking. Get yourself quality hiking socks, shoes or boots, wool top, and nerdy or light sporty pants. Don’t do cotton materials. Hats and gloves are optional.

Things you need in your backpack. Because you’re a beginner, you need not carry a heavy backpack. You need a light backpack so as not to get tired easily. These are the list of things you need for your hiking :

  • Water bottle containing at least a liter of water. You need a liter for every one hour.
  • Sunglasses and sunscreens. You don’t want to have sunburns after your hiking.
  • Trekking Pole. It helps reduce stress on the knees. Provides extra support, strength, and stability.
  • Map/Compass. You don’t want to get lost. You need a map and a compass to navigate your way around. The good thing about compasses is they are lightweight, can’t run out of power and can function in any weather.
  • GPS Tracker. In addition to a compass, you need a tracker to send our SOS alert in case of an emergency.
  • Cell Phone. You can’t be away from your mobile phone during hiking. You might need to get in touch with anyone on your phone.
  • First aid kit. This is needed in case of injuries like broken knees, ankle sprain, and emergency health issues.
  • Flashlight / Lighter. For making light in a dark place. Or to make a bonfire if you decide to camp overnight on your trail.
  • Knife. For protection against trespassing humans and dangerous animals like bears and snakes.
  • Blanket /shelter (tent). This is needed in case you decide to camp overnight.
  • Insect/ animal repellent. To ward off insects and animals.
  • Food. You don’t need to go with heavy meals. Light snacks like fruits (apples and banana will do), crackers and nuts will suffice.

Don’t leave any trace. Make sure the only thing you have trailing your hike is your footprints. Don’t litter your trail with dirt. Ensure you keep your trail clean.

With this information, I believe you’re good to go on your hiking trip, and you have all it takes to have an amazing hiking trip.

 

 

 

Top Ten Benefits of Hiking

For a long time, hiking has been known to be beneficial to the overall human health. It has been known to cure a whole lot of health challenges. Hiking benefits your physical, mental and social health in more ways than one, and it can be proved in the ways highlighted below, by Tyler Grasham.

Tones the Entire Body

Hiking regularly can tone up your entire body, especially your lower body region. Even better, carrying backpacks while hiking can increase the endurance level of your upper body as well.

Clear Your Mind

A mental health benefit of hiking is that it clears your mind from everything and anything you might have been worrying about, especially if you hike in areas around the countryside. You get to smell the fresh air and enjoy the magnificent views. This makes you appreciate the beauty of nature even more.

Disconnect from The World

In this technological age that we’re in, our heads are always buried in one gadget or the other. Hiking takes you away from screen time and allows you to see the world in its natural and vulnerable state. This can help to relieve forms of fatigue.

Increased Creativity

Since hiking is done outdoors, it increases your attention span and creativity when you come back into the real world.

Improves Mental Health

Hiking can help reduce symptoms of anxiety and fear in humans. It has a way of making one forget about life worries and live in the moment.

It Aids Quick Healing

After the body must have recovered from chronic illnesses like cancer, hiking can aid the entire healing process and prevent further health challenges.

Aids Weight Loss

If you’re not a fan of gyms and intense workout sessions, you can still lose weight by hiking. The weight loss would be visible when you hike up to two times in a week.

Diabetes Control

Hiking in a regular basis prevents and controls the level of blood sugar in your body system. It works by giving your entire muscles the perfect workout it needs to move glucose all around the bloodstream.

Socialization

Hiking helps you meet new people with different and multi-faceted backgrounds. It can help you develop a bond, especially when you choose a buddy or partner to hike with at an appointed time.

Curbs Depression

Hiking is one of the therapies that help people suffering from chronic depression to get better. With hiking, they can feel less suicidal and become happier people for themselves and those around them.

Hiking is not something you get good at in a day; you need to start gradually. At the initial stages, it is advisable that you hike for short periods of time. After that, you can gradually move up to high terrains and hills. In no time, you’ll get a hang of it.

How to Start an Organic Garden

Tyler Grasham Organic Gardening

Eating healthy is so important for good health and longevity. This being said, the need arises to have close proximity to what you eat. An organic garden is a natural and unadulterated way of growing organic vegetables for personal human consumption. These vegetables were organically grown will be null of chemicals, herbicides, and preservatives. Although this can be challenging especially when crops start to wither and you cannot decipher why it is still a very feasible practice. Once you have decided to grow your food, the next step is to figure out how you can start. The following steps will serve as your guidelines.

  • Mark out the ideal spot

This is the first thing to do. Your organic garden should be close to or within your home with the following features. It must be in an area which restricts access to animals like birds and moles. It should have close proximity to a water source with a good drainage system too. Your garden should also (most importantly) be situated where there is plenty of sunlight, as plants require it for their sustenance.

  • Decide on the design

As a farmer, you will decide on the design of the garden. This just means the type of beds/ridges you would want based on the type of crops you want to grow. For a home garden, beds are always most preferred. After this, you will need to till the soil (good soil preferably one rich in compost) and make the beds according to your preferred width and height. You will also need to rid the soil of any waste materials like paper or plastic and also remove pests and weed.

  • Purchase seeds/seedlings

This is very important. You will need to go to the farmer’s market and purchase these organic seedlings. It is important to choose plants that can grow in your geographic region and in your type of soil. Carrots, potatoes, vegetables etc are always the best pick.

  • You can now plant

After going through the first three steps accordingly, it is now time to plant your seeds. First water the beds to create moisture, using a digger or hand shovel dig holes with a sizable distance between them and introduce your seeds to these holes. After closing up the holes with the seeds in them, it is important to use protective coverings to lock in the moisture before watering.

  • Maintain properly

After planting, you will need to check your beds from time to time in the coming days. There is a need for daily watering and maintenance practices like weeding and pruning. If maintained properly, you may just be eating your very own organic homegrown meal in no time.

Organic gardening is the purest way of eating healthy. This is because you are in control of it. There is no processing, packaging or additives. Crops that are organically grown possess the most nutrients.

 

Why Fresh Food Is Better For You

Tyler Grasham Healthy Salad

Processed foods are all too tempting considering intricate work schedules. It’s only reasonable that that would be the nearest alternative to turn to, after such a long day at work. You’d be too exhausted to cook from the start. Quite frankly, that’s a good excuse but here’s what you should know. As long as you may feel the need to indulge yourself, there’s a great pile of harm that you’re exposing your body too. You’ve probably heard this before, and the chances are that you just waved it off while avoiding the local farm market at your left turn. Try reconsidering. Take a U-turn through the next street and check what fresh foods are in stock. You know they are much better after all and here’s a reminder why:

You host a powerhouse of nutrients

Fresh foods are packed with nutrients that your body needs on a day-to-day basis and are largely nourishing. You get an adequate amount of fiber, vitamins, and minerals, iron, etc. and from then on, you build a fort within yourself. Diseases would be far from you.

On the other hand, processed foods are just a junk piece of additives and chemicals and get you little or nothing when you consume them.

You don’t add unnecessary weight

One interesting fact about fresh foods is that no matter how much you eat, your weight doesn’t tell fast on you. You are healthy and chubby but not obese. You are in control and can still pull off your activities. Whereas processed foods leave you feeling heavy with unhealthy fats and lots of calories. You’re barely able even to carry yourself because the body finds it difficult to digest those sweet artificial foods you’ve ingested.

You’re full of life

Fresh foods greatly inform your energy and vitality. As such, if you find out that you’re always tired and reluctant to work, it’s really because you haven’t included fresh foods into your diet. Your body needs to extract nutrients to feel and stay alive to perform its internal functions. On your own part, you also need all the vigor you can find to sponsor your activities. You’d be full of life if you eat them often.

 

What you can do

Deliberately commit to eating healthy. The days you get back early from work, branch out to the local market and check what’s in season. Pick out your favorite ingredients and get cooking. Try out new recipes every weekend. You’d be surprised how much of a chef you are.