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      "body": "AUTHORITY NUTRITION\n27 Health and Nutrition Tips That Are Actually Evidence-Based\n\nThere is a lot of confusion when it comes to health and nutrition.\n\nPeople, even qualified experts, often seem to have the exact opposite opinions.\n\nHowever, despite all the disagreements, there are a few things that are well supported by research.\n\nHere are 27 health and nutrition tips that are actually based on good science.\n1. Don't Drink Sugar Calories\n\nSugary drinks are the most fattening things you can put into your body.\n\nThis is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods (1).\n\nFor this reason, when you drink soda, you end up eating more total calories (2, 3).\n\nSugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).\n\nKeep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).\n2. Eat Nuts\n\nDespite being high in fat, nuts are incredibly nutritious and healthy.\n\nThey are loaded with magnesium, vitamin E, fiber and various other nutrients (9).\n\nStudies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).\n\nAdditionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13).\n\nIn one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).\n3. Avoid Processed Junk Food (Eat Real Food Instead)\n\nAll the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.\n\nThese foods have been engineered to be \"hyper-rewarding,\" so they trick our brains into eating more than we need, even leading to addiction in some people (15).\n\nThey are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.\n4. Don't Fear Coffee\n\nCoffee has been unfairly demonized. The truth is that it's actually very healthy.\n\nCoffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases (16, 17, 18, 19, 20, 21).\n5. Eat Fatty Fish\n\nPretty much everyone agrees that fish is healthy.\n\nThis is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).\n\nStudies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression (23, 24, 25).\n6. Get Enough Sleep\n\nThe importance of getting enough quality sleep can not be overstated.\n\nIt may be just as important as diet and exercise, if not more.\n\nPoor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).\n\nWhat's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).\n7. Take Care of Your Gut Health With Probiotics and Fiber\n\nThe bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the \"forgotten organ.\"\n\nThese gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity (31, 32).\n\nA good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).\n8. Drink Some Water, Especially Before Meals\n\nDrinking enough water can have numerous benefits.\n\nOne important factor, is that it can help boost the amount of calories you burn.\n\nAccording to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day (35, 36).\n\nThe best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).\n9. Don't Overcook or Burn Your Meat\n\nMeat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.\n\nThe problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38).\n\nSo, eat your meat, just don't overcook or burn it.\n10. Avoid Bright Lights Before Sleep\n\nWhen we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).\n\nAn interesting \"hack\" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.\n\nThis allows melatonin to be produced as if it were completely dark, helping you sleep better (41, 42).\n11. Take Vitamin D3 If You Don't Get Much Sun\n\nBack in the day, most people got their vitamin D from the sun.\n\nThe problem is that most people don't get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.\n\nAccording to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43).\n\nIf adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.\n\nThis includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer (44, 45, 46, 47, 48, 49, 50).\n12. Eat Vegetables and Fruits\n\nVegetables and fruits are the \"default\" health foods, and for good reason.\n\nThey are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.\n\nStudies 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).\n13. Make Sure to Eat Enough Protein\n\nEating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.\n\nProtein is particularly important for weight loss, and works via several different mechanisms (53).\n\nA 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).\n\nEating plenty of protein has also been shown to lower blood sugar and blood pressure levels (58, 59).\n14. Do Some Cardio, or Just Walk More\n\nDoing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.\n\nIt 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).\n15. Don't Smoke or do Drugs, and Only Drink in Moderation\n\nIf you're a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.\n\nIf you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.\n16. Use Extra Virgin Olive Oil\n\nExtra virgin olive oil is the healthiest fat on the planet.\n\nIt is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (63, 64, 65).\n\nExtra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes (66, 67).\n17. Minimize Your Intake of Added Sugars\n\nAdded sugar is the single worst ingredient in the modern diet.\n\nSmall amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68).\n\nA high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73).\n18. Don't Eat a Lot of Refined Carbohydrates\n\nNot all carbs are created equal.\n\nRefined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.\n\nStudies show that refined carbohydrates are linked to overeating and numerous metabolic diseases (74, 75, 76, 77, 78).\n19. Don't Fear Saturated Fat\n\nThe \"war\" on saturated fat was a mistake.\n\nIt is true that saturated fat raises cholesterol, but it also raises HDL (the \"good\") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82).\n\nNew studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease (83, 84).\n20. Lift Heavy Things\n\nLifting weights is one of the best things you can do to strengthen your body and improve your body composition.\n\nIt also leads to massive improvements in metabolic health, including improved insulin sensitivity (85, 86).\n\nThe best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.\n21. Avoid Artificial Trans Fats\n\nArtificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (87, 88, 89, 90).\n\nIt is best to avoid them like the plague.\n22. Use Plenty of Herbs and Spices\n\nThere are many incredibly healthy herbs and spices out there.\n\nFor example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (91, 92, 93, 94).\n\nYou should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.\n23. Take Care of Your Relationships\n\nSocial relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.\n\nStudies show that people who are close with friends and family are healthier and live much longer than those who are not (95, 96, 97).\n24. Track Your Food Intake Every Now and Then\n\nThe only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.\n\nThis is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients.\n\nStudies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98).\n\nBasically, anything that increases your awareness of what you are eating is likely to help you succeed.\n\nI personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.\n25. If You Have Excess Belly Fat, Get Rid of it\n\nNot all body fat is equal.\n\nIt is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease (99, 100).\n\nFor this reason, your waist size may be a much stronger marker for your health than the number on the scale.\n\nCutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat (101, 102, 103, 104).\n\nThis article lists 6 evidence-based ways to lose belly fat.\n26. Don't go on a \"Diet\"\n\nDiets are notoriously ineffective, and rarely work well in the long term.\n\nIn fact, \"dieting\" is one of the strongest predictors for future weight gain (105).\n\nInstead of going on a diet, try adopting a healthier lifestyle. 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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.wikihow.com/Make-Money-Online",
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      "body": "1\nTake surveys. You can earn $50 to $100 per month in cash and products by taking online surveys. Find survey sites by searching for “paid survey sites” online. Sign up for several survey sites to increase your chances of being selected for higher-paying surveys. Register with an email address, and check your email often so you can respond quickly to survey offers.[1]\n\n    Most surveys pay from $1 to $3, and the surveys generally take up to 45 minutes to complete.\n    You might also get paid in gift cards, free products or by being entered in a sweepstakes.\n    Never pay to participate in surveys.\n    Look for a privacy policy displayed prominently on the site so you know that they are not selling your personal information.\n\n\n\nExpert Reviewed\nHow to Make Money Online\n\nFour Methods:Completing Tasks OnlineCreating a Niche WebsiteWriting Freelance ArticlesSelling Your Stuff OnlineCommunity Q&A\n\nNowadays there are lots of opportunities to earn money online. Whether you’re looking to make money online full-time or you just want to supplement your income, you have a variety of options to choose from.\nIn a Hurry?\n\nOne of the easiest ways to make money online is to register for paid survey websites where you can earn money for taking surveys. You can also search online for “website testing jobs” and get paid to record yourself testing websites. If you want something that pays better, become an online tutor or start an online freelance writing business. For more tips from our reviewer, like what kind of items you can sell online to make money, keep reading!\nDid this summary help you?\nMethod 1\nCompleting Tasks Online\n\n    Image titled Make Money Online Step 1\n    1\n    Take surveys. You can earn $50 to $100 per month in cash and products by taking online surveys. Find survey sites by searching for “paid survey sites” online. Sign up for several survey sites to increase your chances of being selected for higher-paying surveys. Register with an email address, and check your email often so you can respond quickly to survey offers.[1]\n        Most surveys pay from $1 to $3, and the surveys generally take up to 45 minutes to complete.\n        You might also get paid in gift cards, free products or by being entered in a sweepstakes.\n        Never pay to participate in surveys.\n        Look for a privacy policy displayed prominently on the site so you know that they are not selling your personal information.\n    Image titled Make Money Online Step 2\n    2\n    Test websites. Remote usability testing means getting paid to navigate a website for the first time and giving feedback to the website owner. Most tests take approximately 15 minutes, and you can get paid up to $10 for each test. A test involves performing a scenario on the client’s website and recording yourself doing it. For example, you might be asked to go through the process of selecting and purchasing an item on a retailer’s website.[2]\n        You need a computer with a microphone, an updated web browser and a high speed internet connection.[3]\n        Sites that pay you to test websites include User Testing, WhatUsersDo, UserLytics, UserFeel and YouEye.[4]\n\n3\nTutor students. Many families prefer the flexibility of using an online tutor. Depending on your background, you could be simply helping a child with homework or providing college-level support. You need to have your own computer and high speed internet. Experience required differs among companies. Some require “strong experience,” while others require a specific educational background. However, most companies do require a college degree.\n\n    Some companies assign students to you, while others post your profile on their site and let customers select you.[5]\n    You can make anywhere from $9 to $30 per hour based on your educational background and the subject you teach.\n    Sites that hire elementary-level tutors include Tutor.com, HomeworkHelp.com, Eduwizards, Aim4a and Brainfuse.\n    Kaplan hires SAT and ACT tutors.\n\n4\nCreate content. Create content that people will find valuable and that will help you rank higher in the search engines. Keyword research can help you to find out what topics people are searching. Write content on these topics to improve your rank in the search engines. You cannot monetize without any visitors.[12]\n\n    Use a tool like Market Samurai to do keyword research.\n    Put out advertisements to increase traffic to your site.\n    Create a marketing campaign using social media outlets such as Facebook or Twitter.![download.jpg](https://steemitimages.com/DQmXhc8awmzo3gG3LF6JMcYi3NPnw6FtaKGgbCmR8MXX5Hi/download.jpg)",
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