Disadvantages of fruit salad

You can't have as much as you want.

Many people use the fruit weight loss diet to lose a lot of weight in a short period of time, but run into health issues soon afterwards.

Fruit salad is by no means bad for you - but there are health consequences if you eat too much of it (just like anything else). Practice moderation for the following reasons.

Disadvantages of fruit salad

1. Fruit is high in sugar
2. There isn't enough protein, iron, zinc or calories in fruit
3. Food-borne illnesses spread easily through fruit
4. Fruit can greatly reduce appetite in people with anorexia
5. May cause diarrhea, bloating, gas and other digestive issues

Practice moderation with everything.

1. Fruit is high in sugar

Dietary guidelines say that you should limit sugar consumption to 200 calories or 12 teaspoons (50 grams or 1.8 ounces) on a 2 000 calorie diet per day.

Let's simplify that to 50 grams for the sake of fruit comparison. 

A medium apple contains about 18.9 grams of sugar. A medium banana contains about 14.4 grams of sugar. Your fruit salad probably has 5 different fruit (with an average of 16.6 grams of sugar per fruit). You would therefore consume 83 grams of sugar.

That's 66% above your maximum daily recommended limit (from a single fruit salad)!

You should still eat at least 5 fruit and vegetables a day

You must eat at least 5 fruit and vegetables every day. The fiber prevents the sugar from destroying your blood sugar levels. Fiber feeds the good gut bacteria that keep you healthy.

The numbers aren't meant to scare you off from eating fruit and vegetables. The point is you can't eat as much as you want because it is 'healthy'.

You can overdo anything, even water. Practice moderation and variety for optimum health.

If you eat too much 'healthy food' like fruit salad and fewer other healthy foods like legumes, whole grains, animal products; you can run into severe nutrient deficiencies (more on that below).

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2. Fruit salad is low in protein, iron, zinc and calories

These important nutrients come from foods that are high in protein. Fruit salad is not one of them.

Animal products like eggs, dairy, meat, fish and seafood along with plant proteins like whole grains, nuts, seeds, legumes and lentils are good sources of these nutrients.

Fruit are not good sources of these nutrients. If you eat too many fruit and too little of these nutrients, you risk nutrient deficiency - which can lead to a whole array of health issues.

One billion people worldwide don't get enough protein. Ten million people are iron deficient in the US alone. Over one billion people worldwide are deficient in zinc.

Eat more protein-rich food at every meal if you want to avoid one of these deficiencies. A fruit salad might have a ton of their own essential nutrients; but definitely not enough of protein, iron, zinc or calories.

What happens if I don't eat enough protein-rich food?

Protein deficiency can lead to muscle wasting, poor wound healing, recurring infections, low energy, pale skin, brittle hair and nails, dry and itchy skin and constant hunger cravings.

Iron deficiency can lead to an overall pale or whitened appearance, lack of energy, low immune system, impaired brain function, shortness of breath, a fast heartbeat, poor blood circulation (like cold hands and feet), brittle hair and nails, hair loss, mouth and tongue sores and difficulty swallowing.

Zinc deficiency can lead to a low immune system, loss of appetite, hair loss, diarrhea, impotence, skin lesions, longer healing time (cuts take abnormally long to heal), lethargy and unexpected weight changes.

Calorie deficiency (not getting enough calories or not eating enough calorie-dense food) can lead to a slow metabolism, decreased energy, mental decline, decreased physical performance, emotional distress and lack of motivation, extra fat stores, weak immune system, hormonal imbalances, inability to sleep properly and overall weakness.

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3. Diseases spread through plant foods like fruit

Plant products are one of the biggest mediums for the spread of diseases. One of the advantages of processed food is the fact that it can last almost indefinitely without going bad.

Healthy, natural food carries the risk of disease contamination because germs thrive on them just as much as our bodies do.

One of the simplest ways to know what is healthy or unhealthy is to check how long a food item lasts before getting spoiled. The longer it takes before going off, the worse it is for your health.

You can't keep a fruit salad in the fringe for longer than a day. If you store fruit salad for longer than that, you put your health (and you family's health) at risk.

Place extra fruit salad portions in the freezer to prolong its lifespan. Wash all fruit and vegetables before you cook them or eat them.

Respect the cycle of nature.

4. Fruit can greatly reduce appetite in people with anorexia

Fruit is full of fiber and water. Fiber locks the nutrients away and prolongs the amount of time that it takes for your body to absorb the nutrients. Water adds calorie-free bulk and keeps your digestive system full until your body can get to the nutrients in the fiber.

This will decrease appetite and prolong the amount of time that it takes before you are hungry for your next meal.

If you are overweight and want to cut down on your daily caloric intake, this is a good thing. If you struggle to eat enough food already, however, this can be a bad thing.

Plant foods lead to weight loss

This is why many people run into extreme weight loss or nutrient deficiencies when they start following a plant-only diet. You can definitely thrive off a plant-only diet - just balance it out with protein-rich food like nuts, seeds, lentils, legumes and beans.

Eat more natural food like fruit, vegetables and leafy greens like spinach and lettuce if you want to decrease your appetite and lose weight. 

You'd need to eat less of these foods and focus on more nutrient-dense food if you need to put on weight.

There are other great things that you can do to put on weight if you are too skinny or underweight. Eat more frequently, have a banana shake, increase protein consumption, stay hydrated and focus on strength training to curb muscle loss.

Eat according to your needs.

5. Fruit salad may cause diarrhea, bloating, gas and other digestive issues

Bad gut bacteria feed on the added sugar that is found in junk food. Good gut bacteria feed on the plant compounds (called polyphenols) that are found in natural plant foods like tea, fruit, vegetables, herbs and spices.

Gut bacteria eat the parts of food that we can't digest (fiber) and turn them into useful nutrients and hormones. Did you know that most of your serotonin (happy hormone) is made by gut bacteria?

Every person's gut bacteria profile looks completely different. It is as unique as a fingerprint. Junk food encourages the growth of bad gut bacteria. Healthy food encourages the growth of good gut bacteria.

Gas and bloating from gut bacteria

Gut bacteria produce gas as a by-product of food digestion. This is why it is completely natural for everybody to fart from time to time. This is more likely to occur when you eat foods that you don't usually eat because new bacteria need to colonize your gut to digest the foreign food. This leads to flatulence.

You will notice, for example, that you fart more if you haven't eaten beans for a long time. You will fart less as your digestive system grows accustomed to the new food.

Since gut bacteria eat the fibrous parts of plant foods, you can expect gas when you eat fiber-rich foods like fruit. You will produce more gas if you aren't used to eating as much fruit as there is in a fruit salad. The excess gas can also lead to pain and bloating.

If your digestive system is not accustomed to digesting so much fruit, you may also experience other digestive issues like diarrhea or constipation as well.

Eat a smaller quantity of fruit salad at first to give your digestive system time to adapt if you suffer from digestive issues brought on by fruit salad.

Start small.

The disadvantages of fruit salad might sound numerous after reading this article. Fruit salad is very good for you because it contains fiber, vitamins and minerals. Eat it in moderation and balance it out with other healthy food to stay as healthy as possible. Stay Strong!

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Disadvantages of green leafy vegetables

Too much of a good thing can be a bad thing.

Green leafy vegetables like spinach and lettuce are extremely beneficial for your health. Spinach is actually my favorite super food.

It's one of the few foods that have almost all the vitamins that you need. They work great on both a vegetarian and the ketogenic diet because of their low sugar levels.

You need to eat green leafy vegetables in moderation as part of a balanced diet, though, because too much of anything can turn into a bad thing. Here's why:

Disadvantages of green leafy vegetables

1. Low protein, carbohydrates, fat and calories
2. Diminished appetite if eaten in excess
3. Digestive issues like diarrhea, bloating and gas
4. Reduced physical performance when eaten before exercise
5. Limits calcium and iron absorption
6. Risks of disease contamination and pesticide residue
7. May increase your risk of kidney stones

Disadvantages of green leafy vegetables

1. You miss out on some important nutrients with green leafy greens

Green leafy vegetables might give you all of the fiber, vitamins, minerals, antioxidants and plant compounds that you need, but they are relatively low in the three macro nutrients: protein, carbohydrates and fat.

Low in protein

A single egg has about 6 grams of protein (for a 55 gram egg). 100 grams of spinach contains about 2.9 grams of protein. If the average protein requirement is 46-56 grams a day, you'd need to eat 1.586 kilograms (56 ounces) - 1.931 kilograms (68 ounces) of spinach per day.

Eggs are 13% protein (excluding the shell), but spinach is only 2.9% protein. To put it into a better perspective, a single serving (one cup) of spinach contains 0.86 grams of protein. You would need to eat 54 - 66 cups of spinach to get your minimum daily protein requirement.

Nuts are 20% protein. You only need 230 - 280 grams of nuts to get the same amount of protein.

Protein deficiency can lead to hair loss, brittle nails, dry and itchy skin, swollen and puffy skin, bloating, low immunity, increased viral and bacterial infections, muscle weakness, weak bones, constant hunger cravings, fatty liver, stunted growth, prolonged wound healing, pale skin and yellow eyes.

Balance and moderation is important.

Low in carbohydrates

Dietary guidelines recommend that 45-65 percent of your total caloric intake should be from carbohydrates. 100 grams of spinach will give you 3.6 grams of carbs from 23 calories. There are 4 calories per gram of carbohydrates. That means that 14.4 calories out of the 23 calories in spinach come from carbs. That's 63% - which is within the recommended 45-65 percent.

The problem comes from the fact that there aren't enough carbohydrates in spinach to meet the recommended daily carbohydrate intake. The same dietary guidelines recommend consuming 225 - 325 grams of carbohydrates from a daily food intake that measures 2000 calories. To meet this carbohydrate intake, you'd need to eat 6 250 - 9 028 (6.2 kilograms / 137 pounds - 9 kilograms / 20 pounds) grams of leafy greens every day to meet your recommended dietary intake of carbohydrates.

This makes leafy green vegetables a great option for people who want to consume less carbs and still feel full, but it is not a great option for people who don't eat enough carbohydrates. People who need to put on weight, exercise, bulk up with muscle training etc. can't afford to get their carbohydrate needs met through green leafy vegetables.

You should still eat green leafy vegetables for their micro nutrients, but you need to get your carbohydrates elsewhere.

Low in calories

Leafy greens are one of the foods with the lowest calorie counts out there. While this might be great for people who want to reduce their caloric intake, eating too many green leafy vegetables (in comparison to other food sources) can lead to too much of a caloric deficit.

If you aim to eat 2000 calories per day, you would have to eat 8.6 kilograms (or 19 pounds) of leafy greens.

Consuming too few calories can lead to low energy, hair loss, constant hunger, infertility, sleep problems, irritability, low body temperature and constipation.

You need calories to survive.

Low in fats

100 grams of spinach has 0.4 grams of fat. You should eat 44 - 77 grams of fat per day. You would need to eat 11 - 19.3 kilograms (24 - 43 pounds) of leafy greens to get your daily recommended intake of fat.

We need fat as a stable form of energy, a source of essential fatty acids, an important part of cell walls, and absorption of vitamins A, D, E and K; and insulation and protection for our organs.

A deficiency in dietary fat can lead to dry and scaly skin, dry eyes, low body temperature, hair loss, dry hair, hormonal issues (like a loss of the monthly period in woman or low testosterone in men), constant hunger, lack of concentration and fatigue.

2. Leafy greens can diminish your appetite

High in fiber and water

Leafy green are largely made up of fiber and water. In fact, more than 90% of leafy greens are water. Both of these elements, which make up the majority of leafy greens, fill you up without providing any calories or nutrients that your body can absorb.

This will improve digestive health and feed your good gut bacteria, but it will also diminish your appetite. You won't hunger for more nutrients because your digestive tract will be full of food that takes long to digest.

Green leafy vegetables will therefore reduce the total amount of food that you eat. While this is a good thing for people who want to reduce the amount of food that they eat, it can have negative consequences for people who struggle to eat enough or put on weight.

Keep your appetite at the right level.

I lost my appetite by eating too many leafy greens

I have experienced this first hand. I ate 5 fruit and vegetables, including at least one big portion of green leafy vegetables, every single day. I also practiced intermittent fasting at the time (see the benefits of hunger and how you can do intermittent fasting on keto).

Fasting and high fiber food consumption made me lose weight so rapidly that I developed a protein deficiency. I had a low immune system, my skin was itchy, my muscles did not respond the best that they could to exercise and I had a constant runny nose.

I had to make changes to my diet to make sure that I got all of the nutrients that I needed. Now I start my day with protein and eat my 5 fruit and vegetables later in the day so that my appetite does not get too low. Follow this guide to gain weight at home or this one to bulk up with bodybuilding if you have the same problem that I had.

Let food give you the results you want.

3. Digestive issues

We have already mentioned the fact that green leafy vegetables give your gut a good workout because the nutrients in leafy greens are hard to digest.

If your digestive system isn't strong enough (or you don't have enough good gut bacteria) to digest green leafy vegetables, you can run into digestive issues like diarrhea, constipation, bloating and gas.

Live Strong explains that the digestive issues caused by leafy greens (and other plant foods) are due to the natural substances that are harder to break down in your gut.

Fast food and junk food digests easily. It is one of the reasons why we gravitate to junk food instead of healthy food. If you eat too much of this kind of food, your body adjusts to it and forgets how to digest more complex forms of food.

It's like going too hard on your first day of exercise. Your body should be able to do more, but it has become so lazy that you need to retrain it to get back to its normal fitness level.

Why do our bodies forget to do simple things so easily? This is called homeostasis. Your body will adapt to its surroundings in order to ensure your own survival.

If you experience digestive issues from leafy greens, eat them in smaller quantities to train your digestive system. They are too beneficial to avoid altogether because your digestive system is too weak. It will make you stronger in the long term.

Too much fiber can over-work the gut.

4. Leafy greens can negatively affect exercise by redirecting precious blood flow

Everyday Health explains this beautifully.

High fiber food is not recommended before or straight after exercise because your digestive system will require extra blood flow to break these foods down. This can lead to muscle cramps, decreased performance and low blood pressure during exercise.

Redirected blood flow to the digestive system is the major reason why we feel so tired and lethargic after eating a large meal. That is why a light walk after large meals can improve blood flow and bring your energy levels back to normal so efficiently.

5. Green leafy vegetables can limit calcium and iron absorption

Calcium is extremely important. It builds bone and teeth, coordinates cell signaling, clots blood, contracts muscle, retains water and allows nerves to function properly.

Oxalates, found in leafy greens like spinach, will limit the amount of calcium that your body can absorb. Oxalates bind to calcium in the gut and escort them out of the body through the stool or urination.

This is why people who cut out dairy or meat and eat more leafy greens at once can experience signs of calcium or iron deficiency (like brittle nails, hair loss, low energy, insomnia and memory loss). It's a double blow to your mineral levels: You greatly reduce your calcium and iron intake and limit their absorption at the same time.

Cook leafy greens to destroy some of the oxalates. It is also important to eat a variety of different foods to make sure that your body gets all of the nutrients that it needs.

Too much is unhealthy.

6. Contamination and pesticide risks

SF Gate tells us that vegetables cause the majority of food-borne disease outbreaks in the US. If leafy greens are great for our good gut bacteria, you can be sure that they are good for other bacteria as well.

One of the disadvantages of healthy food is the fact that it spoils very quickly. Spoiled food can lead to nasty diseases if not handled properly. This includes green leafy vegetables.

Pesticides are sprayed onto vegetables to try and negate some of these health risks. The residue pesticides can hurt our own bodies just as much as they kill insects and germs. It is very important that you rinse your vegetables before you cook or eat them.

7. May form kidney stones

Oxalates are present in leafy greens like spinach. Too much oxalate from eating too many leafy greens can lead to kidney stones. This happens when the oxalate binds to minerals like iron and calcium to form mineral deposits in the kidneys or urinary tract.

Avoiding leafy greens altogether isn't the way to go. Your body produces oxalate on its own already and oxalate is a metabolite of vitamin C. The key takeaway is the fact that you should balance out your green leafy vegetable consumption with other foods. Too much of a good thing will eventually lead to health complications.

Moderation is important.

Conclusion

While leafy greens like spinach and lettuce are micro nutrient power houses that give you precious nutrients, you can't rely on them exclusively for all of your nutrient requirements.

You need to eat other foods for your protein, carbohydrate and fat requirements. Balance green leafy vegetables out with other types of food so that you don't experience any of these disadvantages. Stay Strong!

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Advantages and Disadvantages of a Healthy Lifestyle

Know the cost to get the reward.

Advantages and disadvantages of a healthy lifestyle

Advantages of a healthy lifestyle include disease prevention, prolonged life, increased energy, feeling good, improved looks and an escape from stress. The disadvantages are that it’s not convenient, is more expensive, takes time, you’ll be alone, it goes against your basic instincts and you won’t enjoy it at times. Read more.

Advantages of a healthy lifestyle

1. A healthy lifestyle will prevent disease and prolong your life
2. You'll have higher energy levels
3. You will feel good about yourself
4. Health will make you better looking
5. It provides a great escape from the stresses of life

1. A healthy lifestyle will prevent disease and prolong your life

Longevity and disease prevention are the most widely known benefits of living a healthy lifestyle.

You can prevent diseases like cancer, diabetes, cardiovascular disease, dementia, Alzheimer's, leaky gut syndrome, metabolic syndrome, depression, heart attack, stroke and many more diseases when you create healthy habits instead of unhealthy ones.

A healthy lifestyle that includes exercise and nutritious food will also help you to manage these diseases effectively if you already have one of them. There are many reports (both anecdotal and scientific) that prove that in some cases you can reverse your disease through a healthy lifestyle. Can a healthy lifestyle do the same for you?

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2. Higher energy levels

Healthy food and good exercise will help your body to rely on its own fat stores for energy. Fat is a more stable form of energy because it does not rely on sugar from whatever you eat every two hours. The constant energy from fat allows your body to adjust its energy levels according what it needs, when it needs it.

Exercise tells your body to create more energy. This is why people who exercise regularly have so much more energy throughout the day than people who don't exercise at all. Better blood circulation and toxin removal also improve energy levels.

People who exercise regularly have a higher IQ and are more productive at work for these reasons.

You gain more than the time you lose.

3. You will feel good about yourself

You feel good about yourself when you live a healthy lifestyle. Exercise and a good eating plan will give you a sense of accomplishment along with a sense of control.

Plant food feeds good gut bacteria. Gut bacteria make the most of the happy hormones called serotonin. The more serotonin you produce, the happier you will be.

Exercise triggers the release of endorphins. They reduce pain and improve your mood. This is why people who exercise regularly are less prone to addictive behavior, among other numerous benefits.

The feel-good effects of exercise are so strong that they are part of the two quickest and most powerful, non-medication ways to fight depression - along with taking care of an animal.

Health feels amazing!

4. Health will make you better looking

Everybody wants glowing skin, less belly fat, more muscle and an appearance that radiates with vitality. You get this automatically when you live a healthy lifestyle.

Everything that you do to your body will reflect on your appearance. This includes your hair, nails, skin, fat mass, muscle tone and even your posture.

Every unhealthy meal that you eat will make you less attractive. Every healthy meal that you eat will make you more attractive. The way that you look is basically one big collection. It is an accumulation of all the things that you have done to your body so far.

Every action counts.

5. A healthy lifestyle provides a great escape from the stresses of life

Most people see healthy activities as another chore that they need to add to their long list of existing chores. They already feel drained from work and family responsibilities. Why do something that will drain you of the little energy you have left?

We choose unhealthy habits because we perceive them to give us more energy. They actually drain us of the little energy that we have left. This creates a greater need for rest and recovery. That is why unhealthy habits are so addictive.

We perceive healthy habits to decrease our energy. It takes will power to eat healthy. Low energy directly affects the amount of will power that you have. The ironic truth is that healthy habits give you more energy - right from the start.

A half an hour of running will energize you more than half an hour on the couch. A low-sugar meal will prevent that sugar crash in two hours' time.

The unhealthy things that we use as an escape become the reason why we need to escape from life more often. Healthy escapes give us what that we are actually lacking.

Once you get over the idea that a healthy lifestyle is draining, it will become your place of escape. You will return stronger than ever after each escape - instead of weaker.

People who exercise regularly do it because it gives them time for themselves. It becomes one of the few activities that lift them up. After a few weeks of exercise, you find that you look forward to it because of how good it makes you feel.

Good food gives you a reason to feel good about yourself and helps you to cope with the stresses of life.

Choose what energizes you.

Disadvantages of a healthy lifestyle

1. An unhealthy lifestyle is more convenient
2. A healthy lifestyle is expensive
3. Health takes time
4. You will be the only one doing it
5. It takes will power to be healthy
6. You might not like it

Why should we look at the disadvantages of a healthy lifestyle? Won't that demotivate us from pursuing health?

You will be successful on your quest for better health when you understand what you have to give in order to gain the benefits. We need to consider the costs in order to reap the rewards.

Many people try to live a healthier lifestyle and quit as soon as they encounter a disadvantage. If we plan for these disadvantages beforehand, they won't stop us from staying on track.

1. An unhealthy lifestyle is more convenient

It is easier to follow an unhealthy lifestyle than it is to follow a healthy one. When you eat unhealthy food, you get to eat whatever you feel like. You don't have that option when you follow a healthy diet.

When you don't exercise, you get to do whatever you want in your spare time. A good exercise plan will have you going out to exercise when you would much rather stay at home.

It is also more convenient to eat unhealthy food. Processed food (that is full of health-damaging ingredients) is more accessible than natural, healthy food. More than 80% of the food in a convenient store is not healthy.

Unhealthy food is packaged in bright packaging that lasts for months before it expires. Healthy food spoils more easily (You can generally tell how healthy a certain food is by how long it takes to spoil).

You have to be careful not to bruise a banana when you carry it to work. You don't have to be so careful with a bag of chips or with lunch money. Almost everything on the menu at food stores, restaurants and food stands are unhealthy.

You can buy a month's supply of unhealthy food at a time, but it is hard to do the same with fresh produce because it spoils sooner.

It is too easy to eat unhealthy.

2. A healthy lifestyle is expensive

Processed food with harmful chemicals is cheap because they can be stored for a longer period of time before going bad. 

Sugar, artificial sweeteners (which cause weight gain), simple carbohydrates, chemically treated food and other artificial food can be produced in mass quantities to reduce the cost per item. A lot of these products are made with the unwanted by-products from farms (which is cheaper than the real deal).

You can't mechanically make a carrot. Organic and free-range food (which is a lot healthier) is more expensive because it doesn't have the hormones or fertilizers that prevent loss. 

Fertilizers and hormones increase the amount of food that you can grow on the same piece of land in a shorter time, but they cause health issues when people eat them.

Pesticides and antibiotics greatly reduce the amount of food that is wasted (making it cheaper to make), but hurt our own health down the line.

Extreme heat and cold (like pasteurization) that kills off germs to prolong the shelf life of food also kills off important vitamins and minerals that we desperately need.

It is cheaper to eat unhealthy food. Healthy food is a lot more expensive.

Exercise is also more expensive than not exercising at all. You might need to pay for a gym membership, running shoes, a yoga mat, exercise clothes or gym equipment. 

Many people also pay for personal trainers, workout guides and health advice.

Invest in yourself. You're worth it.

3. Health takes time

Time is the most precious resource that we have. We need to consider what we do with this time.

Some things are with it, while others aren't. Whenever you do something, there are a million other things that you could have done with that same amount of time - but you will never get it back.

It takes time to learn what a healthy diet looks like. Looking for the right ingredients or planning your meals ahead of time will also take time. You could be doing something else with his time.

Exercise takes up even more time. If you exercise for an hour a day, you will spend more than 15 days of the year doing it. That's a lot of time!

Both of these things are good time investments. A good investment will give you more than what you put in. An hour of exercise takes up less than 5% of your day, but will increase your productivity by over 30%.

It is easier to spend time planning your meals than it is to spend time coping with disease, depression or disappointment.

You lose what you don't invest.

4. You will most probably be the only one doing it

One of the hardest parts about living a healthy lifestyle is that you will be the only one doing it most of the time.

Eat 5 fruit and vegetables every day at the office and people might look at you weird. Most people don't carry large water jugs around them.

You will most probably be the only one on the road whenever you go for a run. None of your friends or family members will cheer you on every time you go to the gym.

Most people feel judged for taking their health too far when they make an effort to improve their life in front of others. You might be labeled a health 'fanatic' or a health 'nut'. 'Fanatic' refers to the fact that a behavior is not normal. 'Nut' commonly refers to craziness or insanity.

People have looked at me weird for refusing to eat when I'm on an intermittent fast at social occasions. Everybody likes to gives me advice about health that they themselves don't follow. I often get up and leave an interesting family conversation when it is time to exercise.

It is easy to do the things that everybody around you is doing. You subconsciously feel a sort of resistance when you are the only one doing something.

Don't be a sheep. Wolves walk alone.

5. It takes will power to be healthy

Basic instinct tells us to save our energy for emergencies. Our taste buds tell us to eat whatever tastes the best. Processed food is designed to be as tasty as possible. Natural food was designed for its own survival - not for what it tastes like when it is in your plate.

Laziness helps us to survive. We are designed to seek comfort. If we didn't, we'd run out of energy and drop dead without knowing why. It is during rest that our bodies get to heal and recover from strenuous activity.

We don't have an internal system to crave physical activity because nature would provide that for us. An animal can't eat unless it hunts for food and you can't sit around for too long before you need to escape from danger.

Sugar is addictive because our taste buds are designed to tell us what is edible and what should be avoided. Now that processed food has more sugar than natural food, we intrinsically think that we should eat it.

A healthy lifestyle takes will power at first because you need to fight against your basic instinct to conserve as much energy as possible and eat whatever becomes available to you. It is against your natural instinct to avoid food that is in arm's reach. That is why a food advert can make your mouth water.

It doesn't make sense for your body to exercise when there is no reason to do so. It will rather save that energy for an emergency that will never actually happen.

A healthy lifestyle takes will power because you have to fight against your own basic instincts to get into healthy habits. The good news is that our bodies (and minds) are extremely good at adapting to change. If you do it for long enough, it will feel weird when you don't do it.

The effort that it takes to get there can be a great disadvantage to most people. If this wasn't the case, everybody would live a healthy lifestyle.

The challenge makes it great.

6. You might not like it

One of the other major disadvantages of a healthy lifestyle is the fact that you can't choose. You can't choose what to eat. Exercise is no longer a choice.

You don't focus on what you want anymore. Instead, you focus on what you need. You will miss out on late mornings in bed and happy meals with friends. It becomes normal to say no to things that everybody else around you is enjoying because you have different priorities.

No matter how long you exercise for, there will still be days when you don't feel like doing it. You will still have 'do I really have to eat this!?' moments when you look at your food from time to time.

This disadvantage might depress you, so let's end it off on a positive note.

You may not feel like every workout at the beginning, but the feeling that you have afterwards will beat any day that you stay at home. It gives me a great sense of satisfaction to know that I am pushing myself to another level when other people are still asleep. It makes me feel like I can conquer the world.

You will never regret a workout that you didn't feel like doing at the beginning, but you definitely will regret every workout that you didn't do.

We think that people enjoy relaxing instead of exercising; but the pain that they deal with (disease, disappointment, lethargy, depression and failure) is insanely more than what you feel for the first five minutes of your exercise session.

Choices last forever.

Now that you know the advantages and disadvantages of a healthy lifestyle, you are empowered to change your life in the best way that you see fit. You can now prepare for all of the challenges that might come your way head on. Knowledge is the best weapon against the unknown.

If you want to start living healthy, check out the 7 healthy habits that everybody should do.

You can use this diet to lose weight or this one if you like Indian food. This one is great for young adults and this diet is great to build muscle fast. All of these diets are free and easy for people on a budget. Minimal cooking is required.

For those of you who want to start exercising, this plan is the easiest (it starts with one squat on day one to help you get into the idea of exercise). This program will overhaul your fitness in one month. These exercises are best to get rid of belly fat. None of these exercises require equipment so that you can get started right at home.

This program is great for people who want to build muscle at the gym.

Remember to consult your medical practitioner before starting a new diet or exercise plan. Stay Strong!

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Pros and cons of pears

Pros and cons of pears

Pros and cons of pears

Pears are high in sugar and have a glycemic cost that could be greater than the micro nutrients they offer. They are low in protein and can cause an imbalance of your essential fatty acids. On the other hand, pears are high in fiber; increase good gut bacteria and prolong your life. Balance out the disadvantages of pears by eating other fruit and vegetables in your diet. Also eat enough protein every day.

Nutritional content of pears

Let's take a look at the nutritional makeup of pears before we delve into their health benefits and drawbacks. 100 grams of pears have the following nutrients:

1. 58 Calories (3% of the recommended daily allowance)
2. 83.7 grams of Water
3. No Cholesterol
4. 15.5 grams of Carbohydrates (5% of the daily recommended intake)
5. 9.8 grams of Sugar
6. 0.4 grams of Protein
7. 0.1 grams (100 milligrams) of Fat
8. 3.1 grams of Dietary Fiber (12% of your recommended daily intake)
9. 23 International Units of Vitamin A (0% of the recommended daily intake)
10. 0.2 milligrams of Vitamin C (7% of your recommended daily intake)
11. 0.1 micrograms of Vitamin E (1% of your daily recommended intake)
12. 4.5 micrograms of Vitamin K (6% of your daily recommended intake)
13. 1% of your daily recommended intake of Vitamin B 1 (Thiamine)
14. 1% of your daily recommended intake of Vitamin B 2 (Riboflavin)
15. 0.2 Milligrams of Vitamin B 3 (Niacin) (1% of your daily recommended intake)
16. 1% of your daily recommended intake of Vitamin B 6
17. 7 micrograms of Vitamin B 9 (Folate) (2% of your daily recommended intake)
18. 0% of your daily recommended intake of Vitamin B 12
19. 0% of your daily recommended intake of Vitamin B 5 (Pantothenic Acid)
20. 5.1 micrograms of Choline
21. 0.2 milligrams of Betaine
22. 29.0 milligrams of Omega 6 fatty acids
23. No Omega 3 fatty acids
24. 9 milligrams of Calcium (1% of your daily recommended intake)
25. 0.2 milligrams of Iron (1% of your daily recommended intake)
26. 7 milligrams of Magnesium (2% of your daily recommended intake)
27. 11 milligrams of Phosphorus (1% of your daily recommended intake)
28. 119 milligrams of Potassium (3% of your daily recommended intake)
29. 1 milligram of Sodium (0% of your daily recommended intake)
30. 0.1 milligrams of Zinc (1% of your daily recommended intake)
31. 0.1 milligrams of Copper (4% of your daily recommended intake)
32. 2% of your daily recommended intake of Manganese
33. 0.1 micrograms of Selenium (0% of your daily recommended intake)
34. 2.2 micrograms of Fluoride
35. 8.0 milligrams of Phytosterols (important plant compounds)

The nutrients in pears

Disadvantages of pears

1. The sugar content of pears

Carbohydrates break down into sugars. Pears are high in sugar. If you follow the recommended dietary guidelines, 100 grams of a pear fruit will give you 5% of your total recommended daily allowance for carbohydrates. They will only nourish you with less than 3% (on average) of the vitamins and minerals that you need.

2. Pears are a High GI food

Pears cost more in terms of sugar consumption than what they give you in terms of micro nutrients.

The glycemic index (GI) is the ranking of foods that compare how the sugar content affects your blood stream. It is important to keep this in mind because high sugar consumption leads to a variety of diseases and illnesses. The total food that you eat should give you less than 100 GI points per day.

Pears have a glycemic index of 3 per 100 grams. Therefore, 100 grams costs you more in terms of your recommended sugar consumption (3%) than what they give you in terms of micro nutrients (less than 3%).

Compare this to spinach, for example, which has a glycemic load of 1 (1% of your daily recommended value), but offers over 10% of your vitamin and mineral needs (on average) per 100 grams.

Monitor your sugar intake.

3. Pears are low in protein

The average man who does not exercise regularly needs 56 grams of protein per day. An average, sedentary woman needs 46 grams of protein every day.

A man would need to eat 14 kilograms (over 30 pounds) of pears to fulfill his daily protein requirements. A female would need to eat 11.5 kilograms (over 25 pounds) of pears to get her daily protein requirement. The amount of protein that you need on a daily basis will increase if you exercise regularly.

Comparisons to other food

You only need to consume 440 grams of eggs if you are a male or 365 grams of eggs of you are a female. A male would need to eat 264 grams of almonds while a woman would only need 216 grams for her daily protein intake.

Pears therefore don't give us enough protein either - which most of us don't get enough of.

4. Pears are high in omega 6 fatty acids but lack omega 3 fatty acids

Pears have Omega 6 fatty acids and no Omega 3 fatty acids. Most of us get too many omega 6 fatty acids in our diet already. We don't get enough omega 3 fatty acids. This imbalance leads to many health problems.

Diseases caused by an imbalanced omega 3 to 6 fatty acids profile

1. Increased cardiovascular disease like heart attacks and stroke
2. Almost all forms of cancer
3. Inflammatory diseases like allergies, asthma, coeliac disease, hepatitis and inflammatory bowel disease
4. Autoimmune diseases like diabetes, arthritis and multiple sclerosis

The above study (in the link) explains that you can avoid many diseases if you increase your omega 3 intake (which pears lack) and decrease your omega 6 consumption (which pears contain).

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What happens when we correct our omega 3-to-6 fatty acid profile?

1. Suppression of the above diseases
2. 70% less death from cardiovascular disease
3. Reduced spread of cancer in people with colorectal cancer
4. Decreased risk of breast cancer
5. Less inflammation in people who have rheumatoid arthritis
6. Beneficial effects for people with asthma

This is why fish oil is so beneficial. Their high omega 3 fatty acid profiles help us to keep the balance between the two.

5. Digestive issues

Live Strong explains that you can experience digestive issues like diarrhea, gas and bloating when you dramatically increase your consumption of fruit and vegetables.

Our bodies depend on beneficial gut bacteria to break down the parts of food that we can't digest. If you have not eaten a lot of fibrous foods in the past, you will not have the beneficial strains of gut bacteria that help you to turn this kind of food into usable nutrients. This is what leads to these digestive issues.

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Advantages of pears

The list of disadvantages to pears above might make you want to avoid them altogether. The truth, though, is that it is healthier to eat pears than to not eat them at all. Raw fruit and vegetables are very good for you.

1. Pears are high in fiber

100 grams of pear fruit has 12% of your total daily fiber requirement. A medium pear (which is 178 grams) will give you 22% of your daily fiber needs.

Benefits of fiber

This is why we need fiber:

1. Detoxes the body and helps it to pass bowel movements
2. Lowers cholesterol levels
3. Controls blood sugar levels
4. Helps to prevent fat gain
5. Aids in the prevention a whole range of diseases 
6. Helps you to live longer
7. Feeds bacteria that keep bad bacteria at bay
8. Keeps you fuller for longer

Fiber is good for you.

2. Pears are a much better source of sugar than processed food

Processed foods are loaded with sugar. Sugar that is found in processed food like snack bars, soda, candy, processed meat and condiments are referred to as added sugar. The sugar that is found in fruit and vegetables is known as intrinsic sugar.

The difference between natural sugar (intrinsic sugar) and sugar from processed food (added sugar)

1. Natural sugars are accompanied by nutrients like vitamins and minerals. Processed foods are generally void of these micro nutrients.
2. Added sugar is dumped into the blood stream. Natural sugar is locked in fiber and takes longer to be released.
3. Our bodies are made to digest natural sugars. Processed foods with added sugars are foreign to the digestive system.
4. There is almost always more added sugar in processed food compared to the sugar that is found in fruit and vegetables.

A can of soda, for example, has 45 grams of sugar (compared to 9.8 grams of sugar in 100 grams of pear fruit). Pears will fill you up and give you much more micro nutrients than soda.

If you crave something sweet, eat a pear instead of a chocolate bar. It has more nutrients and the natural sugar in a pear is not as dangerous as the sugar that is added to processed foods.

3. Pears provide protection against cancer

The antioxidants in pears protect cells from damage that can lead to cancer. The protective effects of the antioxidants go far beyond cancer prevention.

Benefits of antioxidants

Here are some of the benefits of antioxidants:

1. Reduced risk of heart disease
2. Combats neurological disorders
3. Helps to balance moods
4. Improves immune function
5. Reduces mental decline with age
6. Slows down the formation of wrinkles and other age-related symptoms
7. Prolongs life
8. Improved vision and eye health

Pears may prolong your life.

4. Pears are good for gut bacteria

The fiber in pears will feed your good gut bacteria. You will only experience the negative digestive effects listed above when you don't have this kind of good gut bacteria. When you don't, you will struggle to digest all kinds of fruit and vegetables.

Pears increase good gut bacteria and therefore lead to the following benefits:

Benefits of good gut bacteria

1. Improved weight control
2. Less risk of diseases
3. Improved overall health
4. Healthy aging with less health complications
5. Protection again digestive issues
6. Less constipation or diarrhea
7. Reduced risk of irritable bowel syndrome and inflammatory bowel disease
8. Lower risk of cardiovascular disease, diabetes and metabolic syndrome
9. Increased defense against all forms of cancer
10. Reduced sensitivity to asthma
11. Better emotional and mental health
12. Less chance of depression
13. Greater bone mineral density

The right gut bacteria are important.

Read about how you can improve your gut health through gut bacteria.

Is it a good idea for me to eat pears or not?

Pears are very good for you. You should most certainly eat them - along with other fruit and vegetables daily.

You need to balance out your fruit and vegetable intake with good sources of protein. This will ensure that you get all of the nutrients that you need.

Eat other fruit and vegetables along with pears so that you get all of the plant-based micro nutrients that you need. Add good protein sources to your diet so that you get the nutrients that fruit or vegetables tend to lack (like protein and omega 3 fatty acids).

Good sources of protein

Here are some of the best sources of protein:

1. Lean meat (beef, pork and chicken)
2. Fish
3. Eggs
4. Dairy products like milk, yogurt and cheese
5. Nuts and seeds
6. Beans and legumes
7. Soy products such as tofu
8. Grains like quinoa, spelt, kamut, teff, amaranth, sorghum and bulgur

Your diet is incomplete without protein.

Pears are good for your health and they have many benefits that can't be ignored. You still need to eat other foods in order to get enough of all the nutrients that you need. Remember to always consult your doctor before making any lifestyle changes and to do everything in moderation. Stay Strong!

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