JOY FEELINGS MAGAZINE November issue 2015 | Page 44

Vegetables and fruits are the
“default” health foods, and for
good reason.
They are loaded with prebiotic
fiber, vitamins, minerals and all
sorts of antioxidants, some of
which have potent biological
effects.
Studies show that people who eat
the most vegetables and fruits
live longer, and have a lower risk
of heart disease, type 2 diabetes,
obesity and all sorts of diseases
(51, 52).
13. Make Sure to Eat Enough
Protein
Eating enough protein is
incredibly important, and many
experts believe that the
recommended daily intake is too
low.
Protein is particularly important
for weight loss, and works via
several different mechanisms
(53).
A high protein intake can boost
metabolism significantly, while
making you feel so full that you
automatically eat fewer calories.
It can also cut cravings and

reduce the desire for late-night
snacking (54, 55, 56, 57).
Eating plenty of protein has also
been shown to lower blood sugar
and blood pressure levels
(58, 59).
14. Do Some Cardio, or Just
Walk More
Doing aerobic exercise (or
cardio) is one of the best things
you can do for your mental and
physical health.
It is particularly effective at
reducing belly fat, the harmful
type of fat that builds up around
your organs. Reduced belly fat
should lead to major
improvements in metabolic
health (60, 61, 62).
15. Don’t Smoke or do Drugs,
and Only Drink in Moderation
If you’re a tobacco smoker, or
abuse drugs, then diet and
exercise are the least of your
worries. Tackle those problems
first.
If you choose to
include alcohol in your life, then
do so in moderation only, and