A Million Lives

A million lifestyle hacks...unlimited possibilities

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9 Lifestyle Tips To Promote Longevity And Good Health

For ages, the human race has been striving to unlock the secret to longevity. Several research studies have been conducted for establishing ways to live longer and healthier. While genetics has a key role to play, a healthy lifestyle is equally important to increase your life expectancy. Wouldn’t it be easier to incorporate a few positive changes in everyday life to stay healthy and live longer? Let us list some simple lifestyle tips that can make all the difference.

Load on antioxidants

Disease and aging are mainly induced due to damage caused by free radicals. This can be prevented by loading on antioxidants. The best food sources of anti-oxidants include leafy green vegetables, berries, nuts, grapes and herbs like turmeric, cinnamon, and rosemary. Make these a part of your daily diet and experience the difference, both in the way you look and feel.

Focus on plant-based foods

A plant-based diet that includes vegetables, fruits, whole grains, nuts, and seeds decreases health risks and promotes longevity. These foods are high in nutrients and antioxidants such as carotenoids, polyphenols, vitamin C and folate. Together, these potent substances bring down the risk of life-threatening conditions such as heart disease, metabolic syndrome, cancer, and even brain deterioration.

Take supplements

Although you may be taking a balanced diet, nutritional gaps may still be there. Get periodic health assessments from an expert to identify where you lack and cover it up with supplements. For example, if you are not soaking up enough sunlight, you may suffer from a deficiency of vitamin D. This is a vital mineral that keeps you in good health and can be easily restored with supplementation. Similarly, increase your intake of probiotic foods.

Maintain an ideal weight

People who are fit are more likely to live longer than those who are overweight or obese. The best thing to do is to maintain an ideal weight by eating right and following a regular exercise regime. The secret lies in avoiding overeating and cultivating healthy eating habits, as this article explains. Also, make sure that you have an established exercise routine, whether it involves brisk walking, cycling, swimming, aerobics or any other activity you enjoy.

Keep stress at bay

While exercise and healthy eating will keep you physically fit, meditation and mindfulness keep you healthy in mind. Living longer is not just about being healthy in the body but also keeping stress away. Of course, modern lifestyle is full of stress but you can try some holistic therapies to keep it in check. Be in touch with nature and try deep breathing, yoga and tai chi to restore mental peace and balance.

Sleep well

Another tip to live longer and healthier is to get enough sleep. Ideally, six to eight hours of sleep is considered as the optimal level. This is because of the body repairs and rejuvenates itself during sleep. While you should try to take seven hours at night, a short nap during the day can do you good. However, sleeping excessively may do more harm than good.

Steer clear of unhealthy habits

Needless to say, unhealthy habits like smoking and boozing can lower your life expectancy to a considerable extent. Besides elevating the risks of multiple health conditions such as cancer, heart disease, and diabetes, they can also take a toll on your skin and make you look older than your years. Similarly, you should avoid the intake of unhealthy fats and processed foods as well.

Grow spiritually

Undoubtedly, taking good care of your body is the secret to living longer but there is also a need to strive for spiritual growth. People who attend religious service or volunteer for social causes tend to be happier and more positive. They also have lower rates of health issues and lower mortality rates. Not only does spiritual growth helps you keep fit in the body but heals the mind and ensures mental health too.

Nurture your social circle

People who follow an isolated lifestyle are more susceptible to problems such as anxiety, depression, and stress. These can translate into a higher risk of health conditions such as hypertension, heart disease, obesity, and poor immunity. Therefore, it is best to have a social circle and nurture relationships with family, friends, and colleagues. Providing and accepting support definitely has a positive impact.

These simple lifestyle changes can have a far-reaching impact on your health and help you extend your lifespan as well. The best part is that these are easy to embrace as habits and are capable of making you a happier and more fulfilled individual.

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Stephen Varanko III Explains How to Properly Eat a Pizza

While pizza is originally an Italian food, it is one that is loved by people all over the world. In fact, pizza seems to be something that has united people across countries, religions, genders, and cultures. It is also a fantastic comfort food and party food, perfect for virtually any occasion. However, according to renowned food expert Stephen Varanko III, the way people have been eating pizza is completely wrong!

It is undeniable that there is no agreement on what the perfect pizza is. Some people think the ultimate topping is pepperoni, whereas others believe it is pineapple. One Michelin Star chef has claimed that pineapple should not be included in pizza. Regardless of the topping of choice, however, everybody agrees that pizza can solve virtually every problem. That is why Stephen Varanko III has been so excited to share the correct way to eat a pizza, as this will make it taste even better and make its comforting and happy effects even stronger.

Interestingly, it seems that many chefs agree with Carl. In fact, some have already authored books on the matter. The way we have been eating pizza has been completely wrong all along and this has even affected how this universally like food tastes. However, there is no time like the present, and people can change the way they eat pizza starting today and really enjoy its gastronomic wonders.

How to Eat Pizza According to Stephen Varanko III

Stephen Varanko III has teamed up with other renowned chefs, including famous Italian pizza chefs, in determining the proper way to each pizza. Italy is the birthplace of pizza and many chefs there have been cooking pizza for generations, passing on the best cooking (and eating) methods to younger generations. These people live and breathe pizza and they know how to bring out the best in this kind of food. It was here that Carl discovered that, in order to eat a pizza the right way, the entire pizza should be folded up in the same way as a cheesy packet. Furthermore, it should not be held from the crust end.

The best way to achieve this is by folding the entire pizza in half twice. This means that the result is a triangle made up of four layers. Then, the first bite should be taken from the crust end. Essentially, it is like creating a calzone, only even better.

Why the Fold Method Is the Right Method

According to Stephen Varanko III, there are a number of reasons why a pizza should be eaten in this manner. The first is that, by folding the pizza, all the toppings remain in place, instead of making their way to the side of the slice and, in the worst case scenario, even fall off. At the same time, by eating a pizza in this manner, you will taste the bread first, with pockets of fillings exploding their way out to you. That is so much better than a thin slice that you carefully have to stuff inside your mouth, all the while having toppings dripping down your chin and having blisters on the roof of your mouth from the hot cheese! Indeed, Stephen Varanko III refers to the latter as the “pizza palate injury”.

The cheese, which is on top of the pizza and therefore the first thing in your mouth when eating the traditional way, is also the hottest part of the pizza. Most people have to either wait for their pizza to cool down, thereby losing some of its flavor, or suffer burn injuries on the roof of the mouth. Not just that, if there is a lot of cheese on the pizza, as there should be, the molten cheese can drip on the tongue and cause further burns there as well. So, by using the folding method, it becomes possible to enjoy a pizza safely as well.

There is one other reason why the folded method is the right method, according to Stephen Varanko III. That is that, once the cheese starts to cool, it is squished again and remains runny and lovely. On a traditional pizza, the cheese starts to congeal very rapidly, leaving an unappetizing drab of plastic-looking cheese in its place. By folding it, it remains hot and soft and stringy.

Most of us have been eating our pizzas incorrectly most of our lives. We are not to blame for this, according to Stephen Varanko III. He points out that the world seems to be one huge pizza bad influence, with everybody around us eating pizza the wrong way – holding it by the crust and eating from the point of a slice; or, worse still, using a knife and fork.

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Enjoying a Sushi Restaurant in Los Angeles

It is undeniable that eating in a sushi restaurant in Los Angeles is an experience you will never forget. In certain parts of the country, it can be very difficult to find a truly good Japanese restaurant, but this is certainly not the case in LA. If you are lucky enough to be visiting LA and to have the time to go to a sushi restaurant, you really should take up on that opportunity.

The Ins and Outs of a Sushi Restaurant in Los Angeles

If you have never been to a true sushi restaurant in the past, you are in for a treat. There is a very big difference between Japanese and Chinese cuisine, and there is even a huge difference between true sushi and that what you would find in a grocery store. Additionally, it seems that Japanese chefs have stayed true to their roots and have avoided Americanizing their flavors. Hence, you will get a really authentic experience, which is unlike anything you will have tasted before.

There are different types of Japanese restaurants for you to try as well. It is quite common for a restaurant to specialize in one particular style. Hence, you can expect to find nothing but sushi on the menu of a sushi restaurant. This is also by far the most popular style of Japanese cuisine.

However, there is far more to Japanese cuisine than sushi alone. For instance, you could go to a Japanese steak house, where chefs will cook in front on you at the table. Simply watching them cook is an enjoyment in itself. It is also a lot of fun and enables you to truly appreciate what you are eating and how a dish is made, using fresh, delicious ingredients.

What brings all the restaurants together, besides the fact that the cuisine is Japanese, is the style and artistry of the chefs. Indeed, Japanese chefs have gone through rigorous training and must keep their training up to date. It is likely that you have heard of the fugu chefs, who have been trained specifically in preparing puffer fish sushi, which is incredibly toxic if done wrong. Not just that, however, how these chefs cook is like an athletic sport and a dance at the same time. The speed that they cook at is unbelievable and you are likely to find yourself mesmerized.

If you have decided to go for sushi, then you may want to get to know some of the different types that are likely to be on the menu. If you have never been before, you might want to bring someone with you who has already tried sushi and can tell you which fish are used, helping you to choose what to order. Naturally, if you have no such friend or acquaintance, then the chefs and waiting staff will be very happy to help.

While sushi restaurants are still quite unique, they are plentiful in Los Angeles and you really should take the opportunity to visit one if you have the chance.

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Hack Your Health With a Hormone Balancing Diet

Man and woman living vegetarian and healthy by eating fruits and vegetables

Having balanced hormones can help improve your overall health, sleep, and make weight loss easier. Check out this hormone balancing diet for a healthier life.

Always tired or moody? Is your lack of focus getting out of hand? Can’t lose the extra pounds no matter how hard you try? You’re not alone.

Many women report symptoms of a hormonal imbalance. But there’s good news! A hormone balancing diet can get you back on track.

To learn about the symptoms, causes, and what to eat to feel better, keep reading.

Symptoms of a Hormonal Imbalance

Your body’s hormonal system is complex. It needs to operate in harmony for best performance. Having an imbalance can cause these kinds of symptoms:

  • Depression
  • Mood Swings
  • Anxiety
  • Fatigue
  • Lack of Mental Clarity
  • Trouble Focusing
  • Weight Gain
  • Hot Flashes
  • Hair Loss
  • Acne
  • Infertility

Do any of those look familiar to you? We all experience at least one of them throughout our lifetime. It’s the ones that stick around for long periods of time that become a concern.

Taking medications for these symptoms only masks the root cause. Medications often trigger other complications that wouldn’t exist without them. It’s best to fix your body naturally.

If you think you may need an extra helping hand, find out more about hormonal replacement therapies to do alongside a hormone balancing diet.

The body is incredibly self-sustaining when given the right nutrition. Not only will the proper diet help out, but you can also avoid inflammation. Inflammation is the primary cause of disease nowadays, so it’s a win-win situation.

A Hormone Balancing Diet: Targeted Nutrition

Let’s look at the primary hormones responsible for the symptoms above. We’ll also discuss foods that help balance them out.

Insulin

Out of whack insulin levels cause diabetes, Alzheimer’s, and metabolic syndrome, to start. Symptoms of an imbalance in this hormone are weight gain, as well as fatigue and brain fog. If left alone, it can lead to serious health complications and even death.

Diet Changes:

Cutting out sugar and starches is the main thing you’ll want to do to gain control in this area. You need to keep your blood sugar levels stable to avoid insulin spikes.

Also, watch for sneakily hidden sugars in your food. Check labels for things like maltodextrin and all forms of corn syrup.

Thyroid Hormones

The thyroid gland makes tyrosine-based hormones that are responsible for your metabolism. It needs iodine to do so. To help the thyroid out, make sure you are getting enough iodine and tyrosine.

Diet Changes:

Tyrosine is an amino acid found in protein. So, you’ll need to eat dairy foods, meats, and eggs. And for iodine, use pink salt in your meals or eat sea vegetables like kelp several times a week.

Cortisol

Chronic stress or repeated use of corticosteroids cause cortisol imbalances. Symptoms include belly fat, anxiety, sleep problems, heart palpitations, and fertility problems.

High cortisol levels often lead to adrenal fatigue. Adrenal fatigue brings more unwanted symptoms like depression, hair loss, and lack of focus.

Diet Changes:

To improve cortisol and adrenal health, avoid a lot of caffeine. Caffeine puts added stress on your adrenal glands. Eat an anti-inflammatory hormone balancing diet by cutting out sugar, processed foods, and trans fats.

Include more fiber and healthy fats in your diet. Consume more coconut oil, avocado, olive oil, and green leafy vegetables. Also, eat healthy proteins like eggs and grass-fed beef.

Herbs like ashwagandha, licorice root, astragalus, and holy basil regulate cortisol. If you’re interested, it’s easy to find adrenal health formulas containing these herbs.

Sleeping eight hours a night, spending time in nature, and staying active will also help.

Leptin

Leptin’s job is to tell your brain when you’ve eaten enough food. People that overeat continually wear out this signaling process. Their body then becomes insensitive to leptin signals.

When this happens, the signals are ignored, and they don’t receive the message to stop eating. An imbalance like this contributes to obesity. In fact, insulin and leptin resistance usually happen together.

The right leptin levels help with brain function, memory, and mood. Resetting leptin sensitivity with diet is possible.

Diet Changes:

Follow the diet recommendations listed above for insulin. Also, add healthy fats. They will keep you from overeating because they are satisfying and filling.

Melatonin

Melatonin is essential for a good night’s sleep; less than ideal levels can cause insomnia. Made by the pineal gland, it helps regulate your internal clock. This neurotransmitter helps with metabolic syndrome, fat loss, depression, and panic disorders.

Shift workers and late-night coffee drinkers are prime candidates for melatonin deficiency. Irregular sleeping hours interrupt the internal clock and throw off melatonin release. This timing is essential to avoid insomnia at night and fatigue during the day.

Diet Changes:

Eating foods that contain tryptophan will increase melatonin levels indirectly. To take advantage of this, eat eggs, turkey, chicken, nuts, seafood, or dairy during your last meal of the day.

Vitamin B-6, magnesium, folic acid, and zinc are also crucial for melatonin production.

Melatonin supplements are available almost anywhere. But, be careful using these for too long. Long-term use can change your body’s natural hormone levels, sabotaging sleep.

Neurotransmitters and Hormones

Hormones are not always the sole cause of imbalances; they don’t work alone. Neurotransmitters get involved too.

They regulate several glands that are in charge of controlling hormones. In these cases, out of balance neurotransmitter levels will need correcting also.

Here are some common ones and the functions they are in charge of:

Dopamine

Dopamine gets involved in controlling the release of hormones in brain pathways. Too much of this neurotransmitter and you may experience muscle spasms. Too little and you’ll have trouble staying focused and lose motivation.

Norepinephrine

The adrenal glands use norepinephrine as a hormone. This gland is in charge of the fight or flight response and dealing with stress. Prolonged amounts of mental or physical stress overstimulate and wear it out.

Norepinephrine provides concentration, alertness, and helps in learning and retaining knowledge. A shortage will have the opposite effect.

Serotonin

To produce the hormone melatonin, your body needs serotonin. Melatonin is what makes you sleepy after the sun sets. Serotonin is essential for a positive mood and gastrointestinal functioning.

Another hormone, estrogen, inhibits the breakdown of serotonin. This effect increases concentrations of it in the brain. Women that have a hysterectomy, or go through menopause, lose this significant benefit.

What’s the Bottom Line?

To naturally correct hormonal imbalances, provide your body what it needs, and you’ll see incredible changes inside and out. Focus on a hormone balancing diet, sleep, stress reduction, and exercise. If required, include hormone replacement therapy as well.

Have you tried making any of the changes above? Share your experiences and tips in the comments section.

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Is it Safe if Your Steak Is Pink?

How safe is the meat you’re grilling or ordering in a restaurant? Some people insist on ordering their steak well-done, even if they’re at the best steakhouse and seafood restaurant in town. It’s not only because they like the taste of it, but many of them say it’s because of safety reasons. They say that if the meat isn’t fully cooked, then you run the risk of ingesting bacteria that can make you feel sick afterwards.

But is that true? Is it dangerous if your steak is pink instead of truly well done? Do you risk your health when you insist on a rare steak? Let’s clarify the issue with certain facts:

For Beef, Pink Medium-Rare Steak is Safe

Medium-rare pink meat is actually safe, as long as we’re talking about beefsteaks only. Onsite studies have already confirmed this multiple times. What you have to understand is that bacteria (and E. coli in particular) mainly live on the outer surface of the steak. So when you grill your beefsteaks to a medium-rare level, you’ve made it hot enough to kill the bacteria outside the meat.

In fact, in these studies, it was discovered that any bacteria you may find on the meat once it’s cooked comes from the tongs and other utensils you may use with your meat. That’s usually because the tongs have touched the raw meat before it’s been cooked properly.

So to cook it to a proper medium-rare level, you have to use a meat thermometer and check that the internal meat temperature is 140° F. You then lay it to rest for just a few minutes, until it reaches 145° F.

Meanwhile, you can minimize the bacterial contamination from the tongs by sterilizing or washing the tongs between turns of the meat. This may be a tedious exercise, but then it’s better than suffering food poising after enjoying your steak.

What about Rare Beef Steaks?

Some people actually enjoy eating meat that’s almost bloody and raw. The meat hardly spends any significant time on the grill at all. Any kind of “done-ness” that’s below medium-rare runs a rather high risk of bacterial contamination.

Besides, rare steaks give you a great level of juiciness and tenderness while the center of the steak actually turns warm. It’s a bit off-putting when you put a bit of cold meat into your mouth. The fat in the meat also doesn’t get a chance to melt, and this is actually what makes a steak so flavorful.

How Do You Know How a Steak Is Done?

You can simply press the center of the steak with a finger to find out for yourself if the steak is medium-rare already. If the steak sinks a little bit and then springs right back, it’s already medium-rare. If it feels mushy and soft, it’s still not done yet. But if it feels firm or hard, then you’ve entered the medium level of doneness.

What About Ground Beef?

Pink meat may not be all that safe when we’re talking about ground beef. That’s because ground beef is processed through a blender. So the bacteria can go from the outside and into the inside.

When you’re dealing with ground beef, it’s best to play it safe and just cook it up to 160° F. That should take care of any bacterial presence inside and outside the beef.

The same goes if you’re mechanically tenderizing the meat with pins or needles. You’re also pushing the bacteria from the outside into the inside of the meat. So again you need to cook the meat to 160° F.

A Million Lives

Travelling in all its glory is fun and exhilarating but sometimes you might want to find some information on where to go, what to see and how to go about it from someone other than the go-to websites, especially when it comes to travel hacking and the coolest, most useful ways to get the most out of your next adventure.

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