tag:blogger.com,1999:blog-12735632913825522642024-03-13T05:30:40.054-07:00FEEL BETTER AND LIVE LONGERDebra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.comBlogger483125tag:blogger.com,1999:blog-1273563291382552264.post-44437426952317067052012-09-06T10:22:00.000-07:002012-09-06T10:28:19.786-07:00Don't Diet!
<br />
<div class="MsoNormal">
When you hear the word “diet” does it bring immediate
thoughts of failure? How many times have you gone on diets, only to fail
miserably? Could it be that “diets” just don’t work?<span style="mso-spacerun: yes;"> </span>Diets don’t work. <b>Don’t diet</b>! Why? </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you go on a “diet” you are only setting yourself up for
another round of failure. Never use that word. If you need to lose weight and
become healthier, instead of going on yet another diet, you must make changes
to your entire lifestyle or you will never be successful.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Making changes to your lifestyle is not just about changing
how you eat, it is about your attitudes, your feelings, and your knowledge
about what is healthy and what is not. It is about how much physical activity
you get and whether or not you really want to improve your life.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-O_jatcl1S28/UEjcmf0ITEI/AAAAAAAAAu0/3FPQUNno23k/s1600/diet+and+fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-O_jatcl1S28/UEjcmf0ITEI/AAAAAAAAAu0/3FPQUNno23k/s1600/diet+and+fitness.jpg" /></a></div>
WHY DIETS DON’T WORK. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Eating can be an addiction for many. Unfortunately, you
can't give up eating the way a smoker can give up cigarettes. Think about how
difficult it would be to try to give up smoking but be forced to smoke three a
day.<span style="mso-spacerun: yes;"> </span>You would probably decide that you
might as well enjoy them every time the urge hits. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Unfortunately, you must eat in order to survive. This means
that if food is a problem in your life, you must find a healthier attitude
towards food. This is where diets fail. Diets do nothing to change how we view
food. “Diets” are about deprivation. No one wants to feel deprived. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We punish ourselves when we slip up along the very narrow
pathways upon which our diets place us. This means that we wallow in guilt over
every little misstep we make until we give up all together and decide to over
indulge once again and ignore the guilt all together. The answer, don’t diet.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
HOW TO BE SUCCESSFUL.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
If you <i>don’t diet</i>, to have real success, you must
make lifestyle changes. Period. This is the only way you can lose weight
without experiencing the guilt that so many dieters go through with their
diets. Set new goals for yourself. Keep them aggressive but realistic for
fitness, dropping pounds, and eating healthy foods. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Change your way of eating. Then change the way you see food
and you will experience amazing changes in your attitudes toward your health,
your body, and your fitness level. As the pounds begin to drop off, you will
experience more energy and less pain when exercising. This will help keep you
motivated.</div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
KEEP IT STEADY.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Long-term weight loss goals are challenging. Take it one day
at a time and begin again the next day. This means that even if you fall
completely "off the wagon" today, you can start over tomorrow. The
key to success is to stay the course more days than not and learning moderation
and balance when it comes to straying from the straight and narrow. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
How can you be successful if you <u>don’t diet</u>? There
are many ways to fail when it comes to dieting. There is no way to fail,
however, when you are making positive changes in your life that reap positive
results. It may take weeks or months to reach your goal. As long as you are
making steady and continuous efforts and progress, you are doing wonderful things
for your health.</div>
Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-7544496185348474092012-06-07T05:00:00.001-07:002012-09-06T10:29:29.277-07:00Arthritis Pain Relief<br />
<div class="MsoNormal">
The most common type of arthritis, osteoarthritis, a
degenerative condition, is a form of arthritis that causes the gradual
breakdown of the cartilage that cushions the joints, resulting in bones rubbing
against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis
most commonly affects weight-bearing joints such as the knees and hips and is
also common in the fingers. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are several factors that contribute to developing
arthritis:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. genetics</div>
<div class="MsoNormal">
2. gender</div>
<div class="MsoNormal">
3. the aging
process</div>
<div class="MsoNormal">
4. being
overweight and/or obese</div>
<div class="MsoNormal">
5. joint injury</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Obviously, you cannot change your genetics, your gender, or
reverse the aging process. However, you can make changes to your weight and
lifestyle that will help you find <a href="http://www.arthritis.org/" target="_blank">arthritis pain relief</a>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DIET AND OSTEOARTHRITIS:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
FOODS TO AVOID: There
are many pro-inflammatory foods that can increase arthritis symptoms due to
inflammation, increasing your pain. These foods need to be avoided as much as
possible from your diet.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Junk foods, high-fat meats, processed meats like lunch meat
and hot dogs, and fast foods increase inflammation in your body. This is
partially due to the unhealthy fats used in processing these foods, especially
trans fats and saturated fats. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Saturated fats are also found in dairy products and eggs.
While these foods are important source of minerals and vitamins, you don't need
the extra saturated fat. Be sure to choose low fat milk and cheese and lean
cuts of meat, which will not promote inflammation.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Diets high in sugar increase inflammation and obesity.
Eliminate high sugar foods such as sodas, pastries, pre-sweetened cereals and
candy.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Decrease your consumption of all animal products other than
fish. It is also very important to eliminate alcohol, coffee, and excess salt.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Some vegetables from the nightshade family of plants, like
potatoes, tomatoes, and eggplant, can increase the pain from inflammation. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
FOODS TO INCLUDE: Being overweight carries a highly
increased risk of developing osteoarthritis. Since being overweight contributes
to joint injury, it makes sense that losing weight would decrease your pain
level by reducing the pressure on your joints. A joint-friendly diet should be
rich in fruits and vegetables.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Fruit: </div>
<div class="MsoNormal">
Those high in Vitamin C like strawberries, raspberries,
kiwi, peaches, mango, and cantaloupe. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Vegetables:</div>
<div class="MsoNormal">
Those high in Vitamin A (beta-carotene) and Vitamin C.
Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels
sprouts.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Anti-Inflammatory Foods:</div>
<div class="MsoNormal">
Ginger, garlic, apples and apple cider vinegar. (Apple cider
vinegar is said to ease pain on the joints. Take 2 TBSP. per day.)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-mgC3SoanRZc/UEjdb3tcHbI/AAAAAAAAAvE/3z2UzMV892c/s1600/fats+and+carbohydrates.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mgC3SoanRZc/UEjdb3tcHbI/AAAAAAAAAvE/3z2UzMV892c/s1600/fats+and+carbohydrates.jpg" /></a></div>
*Oily Fish:</div>
<div class="MsoNormal">
Rich omega-3 essential fatty acids and high in Vitamin E
like salmon, mackerel, sardines, herring, tuna and trout.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Nuts and Seeds:</div>
<div class="MsoNormal">
Rich in omega-3 essential fatty acids and high in Vitamin E.
Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower
and pumpkin seeds.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Pulses and Grains</div>
<div class="MsoNormal">
Lentils, chickpeas (garbanzo beans), brown rice, and whole
grains (breads, cereals, pastas,etc.).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Drink at least 48 ounces of pure water every day.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
EXERCISE AND OSTEOARTHRITIS:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
EXERCISE: One of the best forms of treatment for <u>arthritis
pain relief</u> is exercise. It strengthens the muscular support around the
joints and improves joint mobility and function. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are three types of exercise that are beneficial in the
treatment of osteoarthritis: </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Stretching exercises - help reduce stiffness and increase
joint movement and flexibility.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Strengthening exercises - increase muscle strength. Strong
muscles help support and protect the joints that are affected by arthritis. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Aerobic exercises - improve cardiovascular fitness, control
weight and improve the body's overall function. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Start with a warm-up and begin exercising slowly. Resting
frequently will reduce the risk of injury. Before beginning any type of
exercise program, consult your doctor to find out which exercises are
appropriate for you and which exercises you should avoid. </div>
<div class="MsoNormal">
<br /></div>
<span style="font-family: "Times New Roman","serif"; font-size: 12pt;">While you cannot prevent
osteoarthritis, you can find arthritis pain relief by eating a joint-preserving
diet, maintain your ideal weight, and exercise regularly. Exercise also helps
control weight and improves mental outlook by releasing feel-good chemicals in
our brains.</span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com6tag:blogger.com,1999:blog-1273563291382552264.post-45280966831186345672012-05-11T06:55:00.001-07:002012-09-06T10:27:26.919-07:00Healthier Eating<br />
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Everyone
wants to eat a healthier diet, but it can sometimes be difficult to know if
your diet is healthy enough. There are a
number of factors that go into creating a healthy diet, and it is important to
evaluate the current state of your diet before embarking on a plan for <b style="mso-bidi-font-weight: normal;">healthier eating</b>.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">There are
several questions you should ask yourself when evaluating the healthiness (or
lack thereof) of your current eating plan.
These questions include:</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Do I eat a
wide variety of foods?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Variety is
one of the most important hallmarks of <i style="mso-bidi-font-style: normal;">healthier
eating</i>, since no one food contains all the nutrients needed by the human
body. It is important to eat foods from
all the major food groups, including grains and breads, fruits and vegetables,
milk and dairy products, meats, beans and nuts.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Do I recognize the importance of cereals, breads and other grain products? </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="text-decoration: none;"></span><span style="font-family: "Verdana","sans-serif";">Eating a
wide variety of grain based products is important to healthier eating. Grains and cereals contain a large number of
important nutrients, including high levels of dietary fiber.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">It is
important to choose whole grain products as often as possible, since whole
grain products contain far more nutrients than refined white bread and similar products. When eating cereal, choose whole grain
varieties, or those that are enriched with vitamins and minerals.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";"> Do I eat
lots of fruits and vegetables?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Many people
do not eat sufficient servings of fruits and vegetables every day. Most experts recommend eating between 5 and 9
servings of fruits and vegetables every day, roughly equivalent to 2 cups of
fruit and 2½ cups of vegetables.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">When
shopping for vegetables and fruits, it is important to choose a good variety of
dark green, dark red, orange and yellow varieties. That is because different colored fruits and
vegetables contain a variety of different nutrients, including vitamin C,
vitamin A and beta carotene.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-kSZOWenNZR0/UEjc94YOotI/AAAAAAAAAu8/FMwuMz3hUco/s1600/eat+breakfast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-kSZOWenNZR0/UEjc94YOotI/AAAAAAAAAu8/FMwuMz3hUco/s1600/eat+breakfast.jpg" /></a></div>
<br />
<span style="font-family: "Verdana","sans-serif";">Do I eat a
good breakfast every morning?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Breakfast,
or the absence of it, is often a good indicator of the state of your diet. If you rush out of the house every morning
and grab a doughnut at the local convenience store, chances are your diet can use
some work. A healthy breakfast provides
a foundation for <u>healthier eating </u>for the rest of the day. It also helps
you avoid cravings and provides much needed nutrition.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Do I choose
low fat foods over higher fat alternatives?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Low fat
alternatives are available for a variety of products, including milk, cheese,
meats and more.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">One part of
following a healthy, low fat diet is avoiding processed foods whenever
possible, since processed foods tend to have higher amounts of fat and sodium
than fresh foods.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">It is also
important to control the amount of fat that is added at the table. Adding things like butter, sour cream and
heavy sauces is a sure way to ruin an otherwise healthy meal. Even healthy foods like salads can be
sabotaged by the addition of high fat salad dressings. Try using lower fat alternatives like
flavored vinegars instead.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Do I drink
plenty of water?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Drinking
plenty of fresh, pure water is important to maintaining a healthy body and a
healthy lifestyle. Water is important to
maintaining optimal levels of health. Try
substituting water for less healthy beverages like soda and coffee.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Am I able
to maintain my optimal body weight?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Gaining weight
without trying to is often a sign of a poor diet. Following a healthy diet, and getting plenty
of regular exercise, is the only way to lose weight and keep it off.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">Do I limit
the amount of salt, sugar, alcohol and caffeine in my diet?</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Verdana","sans-serif";">While all
of these elements are fine in moderation, excessive amounts of any of these
four can indicate a serious problem with your diet. It is important to limit the amount of
unhealthy elements in any diet.</span></div>
Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-41719868948686169742012-05-10T08:57:00.002-07:002012-05-11T06:57:00.275-07:00Live Without Water?<br />
<div class="MsoNormal">
Water makes up over 90 percent of our body, and without this
life-giving fluid, you and I would not survive.
The human body can survive for up to 3 weeks on water alone. We can only <b style="mso-bidi-font-weight: normal;">live without water</b> for 4 to 5 days.
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What do we get from water, that our body must have, and
can’t live without? All of our bodily
functions rely on the cells in our bloodstream to supply them the nutrients and
minerals that they need to carry out vital functions. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Cells absorb the vitamins, minerals, and nutrients we take
in during our digestive process. Since
cells are also made of mostly water or fluid, it’s necessary to keep lots of
water regularly coming in to our body. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ask any health and fitness instructor, and they will tell
you that you must consume plenty of water during your exercise routine, weight
lifting, and physical activity requires us to take in water or some sort of
sports drink. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Most instructors will recommend just plain water. Why must we keep our bodies so hydrated? In order for the metabolic and muscle burn to
occur, there must be plenty of water and plenty of oxygen. </div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-9ky29tuKmfo/T6vtZg0kOUI/AAAAAAAAAuQ/Z6C8_KGQUuE/s1600/live+without+water.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-9ky29tuKmfo/T6vtZg0kOUI/AAAAAAAAAuQ/Z6C8_KGQUuE/s1600/live+without+water.jpeg" /></a></div>
Another benefit of water is that it contains oxygen, a
substance our body cannot live without.
Water also helps to flush the lactose acid that accumulates in our
muscles when we work out. The lactose
acid can build up and cause soreness and muscle pain.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, if you look at the benefits that water supplies, you see
that we can only <i style="mso-bidi-font-style: normal;">live without water </i>for
a short time. If you are trying to maintain health and fitness, you cannot
ignore the fact that water needs to be a part of your daily intake. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But how much water do we need to adequately supply our
bodies, and help fuel our metabolic processes?
The most often recommended quantity is at least 8 eight-ounce glasses
each day. I personally believe that 10 glasses is even better.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What other benefits can water provide? Water helps keep our skin healthy and
glowing. It helps in the reduction of
wrinkling, and aids in our ability to flush fat, toxins, and any other unwanted
or foreign substance from our bodies. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Flushing our intestines with plenty of water allows us to
maintain stable and safe quantities of yeast and bacteria. It keeps our thought processes and brain
function at optimal levels, and prevents headaches that are caused from not
enough hydration. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Water is the basis for all life. Can we <u>live without
water</u>? No, life cannot be sustained for longer than a few days without
water. It is life enhancing, life giving and life sustaining. </div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-55356906008782311112012-05-10T08:56:00.002-07:002012-05-11T06:57:23.472-07:00Healthy Individuals<br />
Wellness refers to the condition of good physical and mental health,
especially when maintained by proper diet, exercise, and habits. Nutrition refers to the nurturing of our
body, in our ability to keep it healthy and functioning as it is supposed to
do. Our ability to provide the body with
all the necessary food, vitamins, and minerals so that we continue to thrive in
our daily life processes. But what makes
us <b style="mso-bidi-font-weight: normal;">healthy individuals</b>?<br />
<br />
NUTRITION<br />
<br />
The first place to start would be examining your eating habits. Since we are a product of what we eat, if our
eating habits are unhealthy, we’re not going to be <i style="mso-bidi-font-style: normal;">healthy individuals</i>. Do you take in more calories than your body
needs? Are you taking vitamins and
supplements to make sure you are getting your recommended daily
allowances? If you’re not taking care of
your most basic nutritional needs, you aren’t a well individual. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-O1d1JkCKYIU/T6vsFNruOBI/AAAAAAAAAuI/FK91KZdqQQQ/s1600/healthy+individuals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-O1d1JkCKYIU/T6vsFNruOBI/AAAAAAAAAuI/FK91KZdqQQQ/s1600/healthy+individuals.jpg" /></a></div>
EXERCISE<br />
<br />
Next, look at your exercise habits, if there are any. If there aren’t any exercise routines to
examine, there is no wellness. Everyone,
no matter what their age, benefits from exercise. Whether it is organized sports or a daily
walk, exercise is a necessary wellness tool.
It keeps our bodies conditioned, our minds sharp, and we get a boost to
our cardio health, extra calorie burn, and more oxygen to those cells!<br />
<br />
STRESS<br />
<br />
Being able to handle the daily stresses of life helps keep us well. Making sure we take the time to accommodate
our needs for stress relief, such as downtime, therapy time, massage time, or
simply take the time for a nice, hot bath.
The body tends to retain stress in the muscles of the shoulder and back. Taking the time to relax, combined with
physical exercise, will help you maintain a state of wellness. <br />
<br />
Our personal habits either keep us well or prevent us from being well. If
you smoke, drink, or lose sleep to excess you’re not the well individual you
could be. Smoking, drinking, and loss of
sleep work to our detriment, and it takes extreme discipline to stop. Smoking fills our body with carcinogens, and
works to keep us tired and lethargic. <br />
<br />
Giving ourselves adequate time to devote to all areas of our physical needs,
from our nutritional intake needs, to our physical fitness needs, to the need
for quiet time, contributes to our capacity for being <u>healthy individuals</u>. How well we allocate time for these needs,
and the choices we make in fulfilling these needs, keeps us well.Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-25083820945474325782012-03-13T05:10:00.001-07:002012-03-13T05:10:15.272-07:0010 Superfoods<span style="font-size: large;">You hear a lot about foods that are considered “superfoods” because they are so nutritious. The following 10 foods belong to this nutritional powerhouse list.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Avocados</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div style="font-family: Verdana,sans-serif; margin: 0in 0in 0.0001pt;"><span style="font-size: large;">Though avocados contain more fat than almost any other fruit, it's virtually all monounsaturated fat whose many benefits include raising good cholesterol, lowering bad cholesterol and preventing heart disease. It's high in fiber, low in calories, and higher than bananas in the blood-pressure-reducing mineral potassium.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-gCY_Ci13UMM/T1845hwrDFI/AAAAAAAAAs4/c68_guOWdsk/s1600/superfoods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-gCY_Ci13UMM/T1845hwrDFI/AAAAAAAAAs4/c68_guOWdsk/s1600/superfoods.jpg" /></a></div><div style="font-family: Verdana,sans-serif; margin: 0in 0in 0.0001pt;"><b><span style="font-size: large;">Beets</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Beets contain a greater range of nutrients than almost any other fruit or vegetable. The antioxidants that give beets their deep red color fight off free radicals that attack the body's cells. Free radicals can lead to aging and many diseases including cancer. Compounds in beets can lower blood pressure and heart disease risk, and help cleanse the body of harmful chemicals present in processed foods, such as nitrates.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Berries</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Berries are full of antioxidants, versatile and delicious. Strawberries should be eaten for potassium, raspberries for vitamin C, blueberries for fiber and blackberries for vitamin E.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Broccoli</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Broccoli is rich in dozens of nutrients, packing the most nutritional punch of any vegetable. It has vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and is a rich source of fiber. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including heart disease and several types of cancer. Half of its fiber is insoluble and half is soluble, helping to meet your body’s needs for both types of fiber.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Lentils </span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">As we are increasingly hearing about the health risks of consuming too much red meat, lentils are a near-perfect substitute: When mixed with rice or another grain, they form a complete protein with all the amino acids the body needs. Lentils have no cholesterol, virtually no fat, and high proportions of soluble and insoluble fibers that help manage blood sugar, lower cholesterol and aid digestion. They're also packed with vitamins and minerals, including iron.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Nuts</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Almonds, cashews, hazelnuts, walnuts and peanuts are full of heart-healthy fats that boost "good" cholesterol. Adding a few servings of nuts a week can dramatically reduce people's risk of cardiovascular disease. Some studies have found that regular nut consumption actually makes people less likely to gain weight.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Quinoa</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Many Americans never have heard of this grain. Quinoa is very high in fiber, protein and minerals, and very low in calories and in fat. Studies have shown eating a daily bowl can lower rates of obesity, breast cancer, heart disease and Type 2 diabetes.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Salmon</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Salmon is low in contaminants and high in the omega-3 fatty acids in fish oil. Regularly consuming salmon can help lower blood pressure and reduce inflammation; and the fish oil provides a brain-nourishing compound that can slow the mental decline associated with aging.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Spinach</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Spinach is full of anti-oxidants. It rids the body of free radicals and is packed with nutrients including calcium, vitamins A and K, and omega-3 fatty acids.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><b><span style="font-size: large;">Tomatoes</span></b></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">Regular consumption of tomato products can reduce the risk of cancer and heart disease due to its combination of vitamins and phytonutrients such as lycopene. Because cooking actually enhances tomatoes' health-promoting properties by making nutrients more easily absorbed, canned tomatoes are a good alternative to fresh. </span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-48010404883678869932012-03-12T10:32:00.001-07:002012-03-12T10:32:10.149-07:00How to Stay SharpNone of us want to lose our ability to think clearly as we age. In order to stay sharp no matter what your age, you need to <a href="http://4mind4life.com/blog/2008/02/06/50-ways-to-boost-your-brain-power/">keep your brain stimulated</a>. There are many ways you can do that.<br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal">Here are just a few of them:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">1. <b>Take a Walk.</b> Walking for just 20 minutes a day can lower blood sugar. That helps stoke blood flow to the brain, making you think more clearly.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">2. <b>Learn How to Dance.</b> Learning dance moves activates brain motor centers that form new neural connections. Dancing also calms the brain's stress response.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">3. <b>Volunteer at the Hospital.</b> Helping others and interacting with them activates many parts of the brain, helps keep your stress level down, forces you to stay focused and keeps your mind occupied on others instead of focusing on your own problems.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">4. <b>Work Crossword Puzzles, Sudoku or Brain Teasers.</b> Working puzzles keeps your mind challenged, busy and healthy. Plus, it’s a great way to prevent boredom and relieve stress. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">5. <b>When you Walk, Look Around.</b> Don't just keep your eyes forward. Look to the left and to the right. These actions can activate rarely used parts of the brain that can spur brain cell growth and new neural connections.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">6. <b>Read a Good Book.</b> As you read, conjure a mental image of the characters and what they look like, what they are doing, and their surroundings. By doing this, you activate multiple areas in the brain and encourage memory formation.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">7. <b>Meditate.</b> Sit quietly, choose a word that calms you, and when your mind starts to wander, say the word silently. This type of activity can reduce the stress hormone cortisol, which zaps memory. Meditation also helps reduce feelings like depression and anxiety.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">8. <b>Take a class.</b> Live near a college? Taking classes can stave off dementia. If you don’t want to do something that formal, join a book club or go to seminars or other educational events.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">9. <b>Replace Candy with Fruit. </b>Fruit provides fiber and antioxidants that help scrub plaque from brain arteries and mop up free radicals that inhibit clear thinking.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">10. <b>Listen to Music.</b> TV provides a lot of stimulation, but watching too much can dull brain transmission. Instead, listen to your favorite relaxing music. Music lowers stress hormones that inhibit memory and increase feelings of well-being that improve focus.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">11. <b>Redecorate.</b> Plant flowers. Redecorate the kitchen. Rearrange your closets. Clean out drawers. Making such changes can alter motor pathways in the brain and encourage new cell growth.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">12. <b>Sleep.</b> Shut-eye isn't a luxury. It's when your brain consolidates memories. Poor sleep, caused by worry, depression, or insomnia, can interfere with your rest. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">13. <b>Read the News.</b> Keeping up with the latest not only activates the memory part of the brain but also gives you something to talk about with friends and family. That kind of socializing can activate multiple parts of your brain and encourage cell growth.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">14. <b>Play an Instrument.</b> Playing a musical instrument is associated with lower dementia risks. It also eliminates boredom, a brain state that can cause some thinking skills to atrophy.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">15. <b>Play Board Games.</b> Monopolgy, Risk, Pictionary, Scrabble, or Boggle; board games are associated with a lower risk of developing dementia. They activate strategic, spatial, and memory parts of the brain, and require you to socialize, which can help form new neural pathways.</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-GxJ7PcA13HU/T14y0Q2QGjI/AAAAAAAAAsw/xMurpTOznok/s1600/how+to+stay+sharp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-GxJ7PcA13HU/T14y0Q2QGjI/AAAAAAAAAsw/xMurpTOznok/s1600/how+to+stay+sharp.jpg" /></a></div><div class="MsoNormal"><br />
</div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-18919583332248933552012-03-09T12:12:00.001-08:002012-03-09T12:12:48.766-08:00Fun Ways to Add Fruit and Vegetables to your Diet<span style="font-size: large;">March is National Nutrition Month making it a perfect time for you to find out more about healthy nutrition and how much it affects your life and your health. You probably already know more than you think about what you should be eating but for more information, there are dozens and dozens of sites online that will help you make informed decisions about what you and your family should be eating.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Listed below are some creative and helpful ways for you to <a href="http://www.health.harvard.edu/fhg/updates/13-ways-to-add-fruits-and-vegetables-to-your-diet.shtml">add fruits and vegetables</a> to your diet.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*MAIN DISH - Make your main dish a big, colorful bowl of salad. Start with lots of dark leafy greens. Then add tomato, bell peppers, green onions, celery, carrots, cucumber, or whatever you fancy. The possibilities are endless. For protein, add some beans or tuna. Top with low-fat balsamic vinaigrette. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*SANDWICH - For a healthy, delectable sandwich add sliced onion, tomato, bell pepper, avocado, cucumber or apple to a slice of your favorite cheese. Put it all on two pieces of whole grain bread, add a little seasoning and some low-fat dressing, and you have a delicious, nutritious masterpiece.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*SOUP - Make a big pot of vegetable soup. Saute some garlic, onion, bell pepper and chopped tomatoes. Add carrots, celery, yellow squash, zucchini, broccoli, green beans, peas, asparagus, mushrooms, etc. Use a small amount of high starchy veggies like corn and potatoes. One of the great things about soup is that you can freeze it.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-UaDvQ0FBo1A/T1pjgoyLO9I/AAAAAAAAAso/LM327GSBa78/s1600/fruits+and+vegetables.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-UaDvQ0FBo1A/T1pjgoyLO9I/AAAAAAAAAso/LM327GSBa78/s1600/fruits+and+vegetables.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*PIZZA - Make some homemade pizza and top it with loads of your favorite fresh veggies. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*SNACKS - For snacks, instead of eating unhealthy, fattening potato chips and dip, try munching on some fresh vegetables dipped in your favorite salad dressing, guacamole or hummus.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*BREAKFAST - For breakfast, add veggies like onions, tomatoes, bell peppers, broccoli, and zucchini to your omelet.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*BREAKFAST - Another option for breakfast is to whip up a fruit smoothie. Throw in a banana, a handful of strawberries, blueberries, peaches, or cantaloupe, some low-fat Greek yogurt and a tablespoon of ground flaxseed. Use frozen or fresh fruit. It’s delicious!</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">*DESSERT - Another delicious way to enjoy fruit is to eat it as dessert instead of something that is full of sugar like cookies, candy or cakes. Slice up a melon or a banana, add some berries and top with some low-fat yogurt. Yum! </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">As you can see, it is not that difficult to add more fruit and vegetables to your diet. Be creative. I’m sure you can come up with a lot more ways! Not only will you lose weight and be healthier, as your body gets used to eating more and more fruit and vegetables, it will no longer crave sugar and processed foods. </span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com2tag:blogger.com,1999:blog-1273563291382552264.post-40883998198078295622012-03-07T07:09:00.001-08:002012-03-07T07:09:56.186-08:00Smart Snacks<span style="font-size: large;">People who are successful at losing weight do not skip meals and they do not wait until they are horribly hungry before they eat. They spread their calories throughout the day. This keeps the body’s blood sugar at a consistent level and you will not feel like you are starving yourself. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">What are some ways you can beat snack attacks?</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">PRE-PLAN and PRE-PACK SNACKS. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">This is one of the best things you can do to lose weight without feeling deprived. When you come home from the grocery, before you put any food away, do this instead:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><span style="font-size: large;">* *Count out 100-calorie baggies of healthy snacks like pretzels, whole grain crackers, raisins, dates, nuts, sunflower seeds, etc. </span></div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><br />
</div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><span style="font-size: large;"> *Cut up veggies like carrots, bell peppers, celery, cucumbers, etc. and bag them, either one kind to a bag or mix and match.</span></div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">This is one of the smartest and easiest things you can do for yourself. Whenever you feel a snack attack coming on, grab a bag and munch away. This way you still get to snack but will never feel like you are depriving yourself. Plus, you will keep your body satisfied and your metabolism working efficiently.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">HOW TO AVOID MINDLESS EATING.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">This has always been my downfall. If I sit down in front of the television in the evening, I am doomed. I will start eating whatever food I can find, completely ignoring the fact that I am not hungry. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Hunger has nothing to do with it! If you do this as well, you must make a deliberate effort to make some changes or you will not be able to maintain a healthy weight.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-mbsogIqVZGk/T1d5v2chmlI/AAAAAAAAAsg/DZvcvy4hkfs/s1600/mindless+eating.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-mbsogIqVZGk/T1d5v2chmlI/AAAAAAAAAsg/DZvcvy4hkfs/s1600/mindless+eating.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">The first thing you must do is change your <a href="http://www.webmd.com/diet/news/20110805/ways-combat-mindless-eating">mindless eating</a> to purposeful eating. Once you make yourself aware of exactly what you are eating, you will not be so inclined to indulge. If you must eat, grab one of your pre-packed snack bags and eat. If sitting in front of the television is a trigger for mindless eating, get up and do something else. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><span style="font-size: large;"> *<u>Take a walk.</u> If you can’t go outside in the evening to walk, walk around your house. Walk from one end to the other as many times as you can, or do a few jumping jacks, or run in place. The exercise is excellent for your body and will make you more mindful of what you eat later.</span></div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><br />
</div><span style="font-size: large;"><u>*</u></span><span style="font-size: large;"><u>Listen to music.</u> Put some headphones on, close your eyes, and listen to your favorite band or listen to some soft music that will help relax you. It’s difficult to eat when your eyes are closed!</span><br />
<span style="font-size: large;"> </span> <br />
<div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><span style="font-size: large;"> *<u>Curl up and read a book.</u> It’s a lot more difficult to eat when you are trying to hold a book and concentrate on reading. If you don’t have a book, read a magazine or play around on the Internet. The idea is to do something that will take your mind off of food.</span></div><div class="ListParagraph" style="font-family: Verdana,sans-serif; text-indent: -0.25in;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">Smart snacking and purposeful eating will change the way you look at snacking. It’s all about taking charge of your eating habits. Only you can control what you eat. Once you are aware of exactly what you are eating, you will begin to make the change from empty calorie snacks to healthy and nutritious snacks. </span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-11619489826297026482012-03-04T14:32:00.001-08:002012-03-04T15:28:34.750-08:00This is What Your Plate Should Look Like<span style="font-size: large;"><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Before you eat, think about what goes on your plate. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. </span></span><br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Half of Your Plate Should Be Fruits & Vegetables.</span></b></span></div><div class="MsoNormal"><span style="font-size: large;"><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Eat a variety of vegetables, especially dark-green, red and orange vegetables. Fresh, frozen and canned vegetables all count. Fresh, of course, is always best, but frozen is a close second. Never eat regular canned because they are so high in sodium. Always choose "reduced sodium" or "no-salt-added" canned vegetables. Fresh is also best for fruits, but they can also be dried, frozen, canned in water or 100% juice.<br />
<br />
<b>Only Choose Whole Grains.</b> </span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="font-size: large;"><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Always check the ingredients list on food packages to find whole-grain foods.<br />
<br />
<b>Use Fat-Free Or Low-Fat Milk.</b> Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-sJH7P8DHE5w/T1PtFJH9B1I/AAAAAAAAAr8/AvloPBdKhRs/s1600/What+Your+Plate+Should+Look+Like.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sJH7P8DHE5w/T1PtFJH9B1I/AAAAAAAAAr8/AvloPBdKhRs/s1600/What+Your+Plate+Should+Look+Like.jpeg" /></a></div><div class="MsoNormal"><span style="font-size: large;"><span style="font-family: "Times New Roman","serif"; line-height: 115%;"></span><b><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Eat a Variety of Lean Protein.</span></b><span style="font-family: "Times New Roman","serif"; line-height: 115%;"> Eat a variety of foods from the lean protein group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.<br />
<br />
<b>Reduce Sodium and Avoid Empty Calories. </b>Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.</span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: large;"><b><span style="font-family: "Times New Roman","serif"; line-height: 115%;">Enjoy Your Food But Eat Less.</span></b><span style="font-family: "Times New Roman","serif"; line-height: 115%;"> Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home, where you are in control of what's in your food. <br />
<br />
<b>Eating Out.</b> When eating out, choose low-calorie menu options. Choose dishes that include vegetables, fruits and whole grains. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or 2 drinks a day for men.</span></span></div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-78632175047316090782012-03-02T11:41:00.001-08:002012-03-02T11:41:39.675-08:00How to Eat Healthy on a Budget<span style="font-size: large;">If you are on a strict budget, you probably think that you can’t <a href="http://www.getrichslowly.org/blog/2007/07/30/16-ways-to-eat-healthy-while-keeping-it-cheap/">afford to eat healthy foods</a>. A major issue for those who are trying to create a healthy lifestyle is the cost of healthy food. However, if you shop wisely, you can eat healthier than you ever have before and decrease your grocery bill at the same time. Nutritious eating doesn't need to be expensive. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">SAVE ON MEAT:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Canned fish costs considerably less than fresh fish and still contains most of the nutrients. Canned tuna and salmon are cheap and are very low in fat and calories if you choose the varieties packed in water rather than oil. Chicken is much less expensive if you purchase a whole chicken and remove the skin yourself before cooking.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">MORE VEGETABLES & BEANS, LESS MEAT: </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Reducing the amount of meat you eat and replacing it with vegetables and/or beans is a great way to save money. Fresh vegetables are not nearly as expensive as meat or poultry and your body will thank you for it. Salad is another cheap, healthy food. The pre-packaged salads are more expensive than purchasing the lettuce and other vegetables separately and preparing the salad yourself. Beans are inexpensive, very nutritious, and can replace meat several times a week. .</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">HOW TO BUY FRUIT: </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Fruit can be somewhat expensive. If you buy fresh fruit, always buy what is in season. That will save you money. Apples and oranges are inexpensive compared to some other fruits and, of course, you can often find sales that will further reduce your expenses. If you buy canned fruit, buy the kind that is packed in water or less sugar. Never buy the kind that is packed in heavy syrup.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-qjTwTSB_PYM/T1Eh_MXTChI/AAAAAAAAAr0/sc-CZmLfWww/s1600/healthy+eating+on+a+budget.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qjTwTSB_PYM/T1Eh_MXTChI/AAAAAAAAAr0/sc-CZmLfWww/s1600/healthy+eating+on+a+budget.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">LESS JUNK FOOD, MORE SAVINGS: </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">By choosing healthy foods, you will automatically be spending less than before due to the absence of junk foods that you may normally purchase. Junk food like chips, donuts, cookies, cakes and soft drinks are expensive and can eat up a good portion of your grocery budget. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Healthy eating is not just eliminating certain foods from your diet; it is replacing them with healthy foods. Making these changes to your eating plan will not only help you save money, they will also do wonderful things for your body. You will lose weight, feel better and be healthier.</span></div><span style="font-family: Verdana,sans-serif; font-size: large;"></span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-63247428747589664982012-02-28T08:16:00.001-08:002012-02-28T08:16:41.860-08:00Too Much SaltMost American adults consume too much salt. When you think <a href="http://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-signs-youre-eating-too-much-salt.html">too much salt</a>, you probably think of junk food like potato chips. However, half of all the salt consumed can be linked to 10 types of foods. Bread and rolls lead the list followed by cold cuts and cured meat, pizza, poultry, soups, sandwiches, cheese, pasta dishes, meat dishes and snacks such as pretzels and potato chips.<br />
<div class="MsoNormal"><br />
</div><div class="MsoNormal">Most of these foods are consumed daily by most people because much of the American diet revolves around fast food and processed food. With our fast-paced, stressed-out lifestyles, it is much easier to grab a pizza or sandwich than actually planning and fixing a meal that contains healthy foods.<br />
<br />
The average American consumes 3,200 milligrams of salt daily, not counting salt added at the table. This is far above the recommended 2,300 milligrams. However, if you are over 51 or have high blood pressure or diabetes, you should consume no more than 1,500 mg of sodium per day. </div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-a8DuedZYEKM/T0z9nugMQXI/AAAAAAAAArs/CarOoPSBrMw/s1600/too+much+salt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-a8DuedZYEKM/T0z9nugMQXI/AAAAAAAAArs/CarOoPSBrMw/s1600/too+much+salt.jpg" /></a></div><div class="MsoNormal">One of the major dangers of high salt intake is that it can raise blood pressure. Over half of all Americans have high blood pressure or diabetes. High blood pressure can lead to heart disease and stroke, two of the leading causes of death in the United States. <br />
<br />
</div><div class="MsoNormal">WHAT TO EAT</div><div class="MsoNormal"><br />
*Avoid fast food and processed food.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">*Eat whole foods like fruits, vegetables, nuts, seeds and whole grains. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">*Drink lots of water.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">*ALWAYS carefully read the labels on food products. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">When you start reading food labels you will be amazed at the high sodium content of most processed foods. Many people think that eating a can of soup is healthy. Right? A can of soup has 1,775 mg of sodium!! That is only 525 mg less than the recommended daily intake and 275 mg MORE than the recommended amount if you are over 51, are diabetic or have high blood pressure. So PLEASE always check labels and only choose foods that are low in sodium. Your body will thank you for it.</div><span style="font-family: Verdana,sans-serif; font-size: large;"></span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-17563951036476515832012-02-22T06:53:00.000-08:002012-02-22T06:53:21.767-08:00The Natural Enzyme that Improves Your Health<span style="font-size: large;">Inflammation is anything in the body that should not be there, any non-living tissues. This is just about anything that causes pain. This would include blockages in the head or chest from mucus, sinus or bronchial problems, asthma, emphysema, or industrially induced problems including asbestosis. It would also include blood clots, prostate problems, arthritis, ulcers and a mass of other problems that are all caused by inflammation.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Serrapeptase is the enzyme that the silkworm uses to dissolve its cocoon. It was soon realized that the silkworm, who turns from being the worm into a moth in a very short time, must have something that dissolves "non living tissue" because the cocoon is a hard structure of dead tissue. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">WHAT DOES SERRAPEPTASE DO?</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Serrapeptase dissolves blood clots and causes varicose veins to shrink or diminish. Known possible benefits are pain relief, dealing with lung problems, eye problems, ENT problems (Ear-Nose-Throat), trauma, inflammation of any kind, cardiovascular difficulties and very importantly, arthritis.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">In 25 years of being prescribed by German doctors, no harmful side effects have ever been reported. <a href="http://www.serrapeptase.info/">serrapeptase</a> can, and does, resolve many problems that doctors tell us are insoluble. However, we need to remember that many of the problems we experience with our health are often closely tied to our diet.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">HOW OUR DIET CAN HELP.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">If we eat junk food, we get junk health. When shopping in the supermarket, look at the labels. How many ingredients are listed on the label? How many of those ingredients are unknown to you or are difficult to pronounce? Those are chemical and additives that are toxic to your body.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">The bulk of your diet should be “whole” foods or foods that are in their natural state; fruits, vegetables, nuts, seeds and grains. These are “from the earth” foods that are filled with wonderful and natural nutrients, vitamins and good health. By increasing your intake of whole foods and decreasing your intake of “processed” foods, your health will being to improve drastically.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">Alternative remedies, many of which have stood the test of time, in some cases many hundreds of years, finally offer hope to a lot of people. If you are interested in improving the health of your body with alternative remedies, Serrapeptase is a good place to start. Though it is a recent addition, being "discovered" only 35 or so years ago, it is one that works for many people.</span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-54164329909906283942012-02-17T13:03:00.000-08:002012-03-04T15:28:49.434-08:00What You Eat Determines Your Health<span style="font-size: large;">Somewhere caught up in your busy lifestyle, between your Blackberry, day planner, laptop, your kids sports, piano lessons, traffic jams, and household duties, being healthy got deleted from your agenda. Instead of planning healthy meals and taking the time to sit down to eat, you’re on the go, driving through fast food joints eating combo meals, forgetting to eat lean protein, fruits and vegetables. Unfortunately, those quick and easy foods are loaded with carbohydrates, sodium, sugar and fats. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">You must make the effort to change your way of eating if you want to be healthy. Here are some tips for healthy eating:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">1. NEVER skip breakfast. Eating in the morning will jump-start your metabolism, giving you energy to get you through the morning. Protein and carbohydrate in the morning is a great breakfast. Breakfast should be your largest meal for the day. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">2. Reduce your intake of caffeinated and carbonated beverages. Caffeine is a central nervous system stimulant and is addictive. Caffeine will make you hungry. Carbonation prevents your body from absorbing nutrients. Both caffeine and carbonation will cause your body to be in a more acidic state, something you do not want. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">3. Drink at least eight 8-ounce glasses of water per day. I personally drink distilled water and avoid tap water at all costs. Filtered, purified, ionized and reverse osmosis water is also good. Think of water as cleansing the toxins out of your body. Water is water. It is not ice tea, coffee, or Crystal light. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">4. Eat your fruits and vegetables daily. A diet rich in dark green, orange, red and yellow choices are best. Your body likes variety that comes in all colors. Variety gives your body a greater amount of nutrients. The most overlooked benefit of eating raw vegetables in your diet is the benefits of the enzyme activity in raw vegetables. Eat at least 3 portions of raw vegetables a day. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">5. Eat whole-grain products. Your best sources are whole-grain breads, cereals, rice and pasta. Stay away from enriched and white flour products. Read the label. Processed foods are not whole-grains. All the healthy nutrients have been stripped away from processed foods. Try to greatly reduce your intake of processed foods.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/--TQpqe4HOsA/Tz7AVirkk3I/AAAAAAAAArk/ZEyj93rL6_s/s1600/whole+grains.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/--TQpqe4HOsA/Tz7AVirkk3I/AAAAAAAAArk/ZEyj93rL6_s/s1600/whole+grains.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">6. Cut the “bad” (saturated) fats and increase the “good” (unsaturated) fats. The bad fats include coconut and palm oil, butter, full-fat dairy products and animal fat. Eat the good fats that include olive, canola and corn oils. Read the label. Anything fat that is solid at room temperature is best to avoid. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">7. Drink alcohol in moderation, if at all. Alcohol has wasted calories and if consumed on a regular basis, adds unwanted pounds. Alcohol also increases your blood sugar levels which is unhealthy for your metabolism. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Try and make one change a week. Or continue to work on one of these tips until it becomes a part of your healthy lifestyle. Healthy eating takes some planning. It’s very difficult to eat healthy on the fly. Spend some time and plan your meals. It’s well worth the rewards. You are what you eat. If you are eating unhealthy, don’t expect to stay healthy for long. It’s easier to stay healthy than to try to get healthy once you are sick. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">With only a few simple changes, you can make a big difference in your daily eating habits. Use your mind – if you think healthy, you will eat healthy. Think of foods as fuel for your body. Eating healthy foods will produce a healthy body. </span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-88901944630927808622012-02-15T10:49:00.000-08:002012-02-15T10:49:43.094-08:00Healthy Pasta Salad Recipes<span style="font-size: small;">Pasta has always been associated with weight and a heavy feeling. Rich in carbohydrates, it is often shunned by weight watchers. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Although it tends to add weight if taken in excess, as with anything else, carbohydrates are very important because they give the body the energy it needs to do its work properly. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">So for those who love pasta, there is an alternative. Instead of having it in the traditional ways with meats, cheeses, cream and other fatty substances, why not have it as a salad? This makes it a healthy meal choice, especially if you use whole grain pasta, making it high in fiber.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Below are three fantastic recipes:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><h3 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">GREEK PASTA SALAD</span></h3><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1 1/2 tablespoons salt<br />
12 ounces bite-size pasta, your choice<br />
2 cups medium diced seedless cucumber, lightly sprinkled with salt<br />
2 cups halved cherry tomatoes, lightly sprinkled with salt<br />
1 cup crumbled feta cheese<br />
1/2 cup pitted kalamata olives, coarsely chopped<br />
1/2 medium red onion, sliced thin<br />
1 1/2 teaspoon dried oregano<br />
1/2 cup extra-virgin olive oil<br />
3 tablespoons red wine vinegar<br />
Ground black pepper</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Bring 3 quarts of water to boil in a large pot. Add salt and pasta to the boiling water. Using back-of-the-box times as a guide, cook pasta until just tender. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Drain pasta (do not rinse), pour into a shallow baking pan, and cool to room temperature. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When ready to serve, place pasta, cucumber, tomatoes, feta, olives, onion, and oregano in a large bowl. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Add oil; toss to coat. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Add vinegar and pepper to taste; toss to coat. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Adjust seasonings and serve.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><h3 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">VEGETABLE PASTA SALAD</span></h3><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">3 cups dry pasta (your choice)</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 cup garbanzo beans (or white beans)</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 cup feta cheese (or shredded parmesan)</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 cup olives</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1 cup celery, diced</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1 cup red bell pepper, diced</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1 cup cherry tomatoes, chopped in half</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 cup red onion, diced</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 cup green peas, (if frozen, defrost in the microwave for 30 seconds)</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b><span style="font-weight: normal;">Dressing: </span></b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1 package dry Italian dressing mix </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/4 cup white vinegar</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/4 cup water</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1/2 tsp lemon juice</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Salt and pepper to taste</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cook the pasta according to package directions.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Meanwhile, chop celery, red pepper, and red onion. Chop cherry tomatoes in half. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Make dressing by placing all of the ingredients in a sealed container and shake until everything is well combined.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Once pasta is done cooking, place in a strainer, and rinse with cool water. Add pasta to a large serving bowl. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Add chopped vegetables, beans, peas, olives, and cheese. Lightly toss to combine everything.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Pour dressing over pasta salad, and toss until everything is coated with dressing. Serve immediately or place in the fridge overnight.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>TUNA PASTA SALAD</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b><br />
</b>1 (14 oz) box shell pasta, uncooked<br />
1 cup frozen peas, thawed<br />
1 (7 oz) container Greek yogurt, plain<br />
1/3 cup mayo<br />
½ cup fresh red bell pepper, diced<br />
1 Tbl. fresh lemon juice<br />
1 (12 oz) can of albacore tuna, packed in water<br />
salt and pepper</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cook the pasta according to the package directions. Drain and rinse with cold water. Add to a large mixing bowl. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Drain the tuna and toss in the mixing bowl with the peas and red pepper. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">In a separate small mixing bowl, whisk together the lemon juice, Greek yogurt and mayo until well combined. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Pour the dressing over the pasta mixture and toss until completely coated. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Season with salt and pepper. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Makes 6 – 8 servings.</span></div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-8711592638806847252012-02-14T07:08:00.000-08:002012-02-14T07:08:37.413-08:00How to Find Purpose in Your Life<span style="font-size: large;">Do you ever think that there might be more to life than what you have now, but you really have no idea of what that might be or how to figure it out? If you are an older adult who is near retirement age, you may be asking that very question. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Instead of being energized and inspired by the years ahead, we're drained and lethargic as if someone else is at the controls of our life and we're simply along for the ride. What we're missing is purpose. Every one of us needs meaning in our life.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">We constantly search for what will make us happy. That's where purpose comes in: Your purpose is a combination of your skills, passions and values. It's your mission in life and identifying it can provide clues to a more satisfying one.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">You must live a <a href="http://thinksimplenow.com/clarity/the-life-you-want/">life you love</a>, with people you love, doing the work that you love. How do you accomplish that? </span></div><div style="font-family: Verdana,sans-serif; margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>Don’t Allow Yourself to Feel Trapped.</b> This is what happens when you feel hemmed in by life's circumstances and don't know how to break free. If you're wasting precious time dragging yourself through the motions of life, it's time to rethink your purpose.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>Take a Time Out. </b>What is the one thing you would change in your life if you could? We allow the busy-ness of our lives to prevent our sense of purpose. We are so caught up in </span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Zu0PB-HRTqQ/Tzp4xwMmaOI/AAAAAAAAArY/awhgrfXKfW0/s1600/find+purpose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="124" src="http://3.bp.blogspot.com/-Zu0PB-HRTqQ/Tzp4xwMmaOI/AAAAAAAAArY/awhgrfXKfW0/s320/find+purpose.jpg" width="320" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>Make a List. </b>List the things that you enjoy doing and believe you do well. Perhaps you excel at writing or performing, at repairing things, in seeing possibilities where others see a blank slate. Maybe you're a good listener or problem solver.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>Draw Your Life Map</b>. This will help you visualize what you really want. To create your map, cut out pictures from magazines or online images that inspire you, spur you into action, make you happy and represent your life goals and dreams. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Paste them onto a piece of cardboard and add quotes or words that strike a strong chord for you. Then post your life map where you can see it every day, or scan it into your computer and use it as a screen saver or wallpaper for your phone.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>Take it in stages. </b>Putting purpose into action demands motivation, courage and patience. What if you have a family to support or a mortgage to pay and can't simply drop everything to follow your passion? What if taking a big step is just too far out of your comfort zone?</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">The answer: Start small. Ask yourself: What am I curious about? Identify one thing you could change in your daily routine that will bring you more in line with your purpose. Once you've clarified your purpose, you discover new passions. </span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-66844664402137254572012-02-13T06:13:00.000-08:002012-02-13T06:13:21.601-08:00How to Break Bad Habits and Create New Healthy Ones<span style="font-size: large;">Our brains are wired for habits. The ones that give us pleasure like eating rich foods, smoking and drinking alcohol, release the chemical dopamine in the brain. This floods the body with good feelings. Repeated behavior deepens the neurological grooves in our brain, making habits extremely difficult to break. Our brains actually prefer habitual behavior because it is comfortable and familiar.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Below are some tips on how to rewire your brain to kick bad habits:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>1. First, you must figure out what your triggers are. </b> There’s a reason why you drink too much or eat too much. It could be to ease stress or relieve loneliness. Habits are formed when a behavior is linked to an emotion. A good way to figure out <a href="http://www.selfmotivationstrategies.com/change-bad-habits.html">what your triggers are</a> is to keep a daily journal that tracks what emotion or event triggers a habit.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>2. Now that you have figured out what your triggers are, find a replacement habit. </b>We never actually break our habits, we simply replace them with other habits. So, if you have a bad habit, find a new, healthy one to replace it. Instead of sitting in front of the television with a box of cookies, take a walk after dinner. Work a puzzle, read a book, listen to your favorite music, knit, crochet; you get the idea! Repeating a healthy behavior is the best way to rewire your brain.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Ho0US3sjBE8/TzkZ-YeH7ZI/AAAAAAAAArQ/sFtu8es0gVA/s1600/bad+habits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Ho0US3sjBE8/TzkZ-YeH7ZI/AAAAAAAAArQ/sFtu8es0gVA/s1600/bad+habits.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>3. Don’t get discouraged.</b> You need to recognize that the immediate reward you get from a bad habit is stronger than the delayed gratification that comes from changing it. To successfully kick a habit your must retrain your mind to think, not of instant gratification, but of future benefits. This takes time. Keep trying, and don’t think of a backslide as failure. Instead, call it a “slip.” If people think they’re failing, they give up. After three weeks, the new habit should become second nature.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">4. <b>Exercise.</b> Regular exercise raises the level of a key protein that encourages the growth of new neurons in the brain. New neurons are essential to rewiring the brain for healthy habits. To create those new neurons, you don’t have to run a marathon. Taking a walk 4 times a week for 30-40 minutes will do the trick, or riding a bike, skating, jogging or working out on an elliptical. Any extra movement you can incorporate into your daily schedule will help you tremendously.</span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-34106937133177086812012-02-09T06:39:00.000-08:002012-03-04T15:29:19.027-08:00Take the 'Boring' Out of Exercise<span style="font-size: large;">Exercise is good for you – there’s simply no doubt about it! However, most people who have vowed to dedicate themselves to an exercise program end up quitting after a month or so. Let’s face it, North Americans start and stop their fitness programs more frequently than they change their underwear. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">It’s understandable that buying gym memberships and large pieces of fitness equipment is unaffordable for much of the population – especially when that membership loses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever had. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Why can’t most people stick with a fitness program? Because most people associate exercise as something that is boring, tedious and a waste of their valuable time. Therefore, the key to a successful fitness programs is to make it fun! </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">For some reason fitness has negative connotations for many people. The excuse you will hear most often is that “I just don’t have the time” to exercise. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, and social outings. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">If exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. Try changing the word ‘exercise’ to ‘leisure activity’. You would certainly schedule a social outing with your friends, so why not get them together and go to a spin class or on a power walk? </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">In this day and age, fitness takes up approximately an hour, 4-days a week of the average person’s time. So it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts are available. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-8tKrur7GvUk/TzPZ6HAABXI/AAAAAAAAArI/FfmaOpd_M5E/s1600/pole+dancing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-8tKrur7GvUk/TzPZ6HAABXI/AAAAAAAAArI/FfmaOpd_M5E/s1600/pole+dancing.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><a href="http://www.pole-dancing-for-fitness.com/#axzz1ltaCwjkJ">Pole dancing</a> is far more challenging than it looks. It takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is cardiovascular. The cardio strip is like a high-intensity cardio workout that includes hip thrusts, kicks and abdominal twisting. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">These are just a few examples of why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your partner or a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. This way, you get your fun social gathering and your workout too!</span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com1tag:blogger.com,1999:blog-1273563291382552264.post-89800592580416194332012-02-08T11:48:00.000-08:002012-02-08T11:48:39.919-08:00The Only Successful Way to Lose Weight<span style="font-size: large;">If you are carrying around extra pounds on your body, you are putting yourself at a greatly increased risk for many diseases and conditions; heart disease, diabetes, cancer, and arthritis, just to name a few. To prevent and control these diseases, you must lose weight.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">The only successful way to lose weight that will provide lifetime results is to set realistic goals. The quick weight loss methods that involve starving yourself, diet drinks and/or diet pills do not last, and in many cases, are dangerous to your health.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"> <u>How to lose weight the healthy way:</u></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>1. Set realistic goals. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">It is impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. If your mindset is that you only want to lose weight the fastest way possible, you will fail miserably. Once you have decided on a weight loss plan, stick to it and follow your dieting rules. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>2. NEVER starve yourself. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">The key to being successful at losing weight is <b>DO NOT DIET!</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight in your problem area (i.e. thighs, buttocks, hips). </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals but remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>3. Start your day with breakfast. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. Your food intake right after you wake up will be used to burn fat all day long so make it a meal that is high in good nutrition (i.e. no donuts!).</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>4. Eat smaller, healthy meals frequently. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Five small-serving snacks per day is better for your body than three hearty meals. Eating more frequently, and in small servings, prevents over-eating, increases your metabolism and makes calories burn faster. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>5. Drink lots of water. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Your body needs <a href="http://www.mayoclinic.com/health/water/NU00283">sufficient water</a> to burn fat and keep your cells hydrated and healthy. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>6. Avoid too much sugar. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Plan your meals around lots of fruits and vegetables, some whole grain bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>7. Watch your fat intake. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Fat is not the culprit to being overweight. You need this to keep your weight at the proper level but here is such a thing as healthy fats. Olive, peanut and canola oil have them. Tuna, salmon and mackerel have omega-3 fats that are so good for your heart. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-0_MzGDxoT88/TzLRVHl8GoI/AAAAAAAAArA/zX9ZKDiql2Q/s1600/healthy+fats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-0_MzGDxoT88/TzLRVHl8GoI/AAAAAAAAArA/zX9ZKDiql2Q/s1600/healthy+fats.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;"><b>8. Exercise. </b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Walk if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Do these activities every day. You will not even notice that you are already shedding pounds with these mundane activities. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slowly. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-family: Verdana,sans-serif; font-size: large;">Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health. The result is a new, healthier you.</span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-21655640430308757872012-02-07T11:47:00.000-08:002012-02-07T11:47:34.503-08:00Improve Your Cardiovascular Health and Mental Health 1 Step at a Time<span style="font-size: large;">Walking is a natural movement that we do every day. For years, this single act has been linked to improving cardiovascular health. This is because walking is a safe movement that isn’t likely to cause injury. New studies have shown that walking is also a terrific way to improve your mood. The next time you are feeling a little blue, there may be a way to walk it off - literally.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">A recent study paired individuals into groups, one of which spent 30 minutes on a treadmill and the other that participated in 30 minutes of rest. Each group’s progress was monitored throughout the treatment with the conclusion that both groups reported having less negative feelings at the end of the study, along with less stress and tension. The difference, however, was that the group that spent 30 minutes walking also noted an overall improvement in well-being.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">While the study further proves the theory that walking is good for mental health, as well as physical, it also lends credence to the theory that people who walk feel better overall. It also proves that an individual does not have to be outside in order to enjoy the benefits of walking. This simple exercise can be achieved with a treadmill or by simply walking in place while tuning into a favorite movie or television show.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: large;">Anyone who has been diagnosed as having clinical depression or other illnesses should not ignore, or disregard, his/her medical treatment program. Walking is simply a way to add further improvement to certain conditions. A simple 30-minute walk can benefit an individual’s mood, <a href="http://www.allyou.com/diet-fitness/walking-plans/walk-improve-your-health-00400000047404/">improve cardiovascular health</a> and combat obesity all at the same time. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-dYzaWIMaCcc/TzF_rfta9-I/AAAAAAAAAq4/G0gHDrQ_nyo/s1600/walking+and+your+health.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-dYzaWIMaCcc/TzF_rfta9-I/AAAAAAAAAq4/G0gHDrQ_nyo/s1600/walking+and+your+health.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana,sans-serif; font-size: large;">In order to be effective, many people find that a daily walking schedule will help to keep them motivated and improve their spirits. In addition, a regular schedule will ensure that there is a time set aside for a walk. It’s very easy to think, “I’ll get around to it later,” but more often than not something will distract individuals away from exercise unless they have a certain schedule that is followed every day.</span></div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-78166479934553124382012-02-06T07:33:00.000-08:002012-02-06T07:33:52.029-08:00Lifestyle for a Healthy Heart<span style="font-size: small;">A healthy heart is necessary for a healthy life. Eating right and living a <a href="http://www.lifestylesofthehealthyheart.org/">healthy lifestyle</a> to maintain a healthy heart is essential. The food you choose to eat should contain little fat, sodium, and calories but have a lot of fiber content.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">HIGH FAT FOODS: Meat, butter, cheese, and milk contain high levels of “bad” fats and should only be eaten in small quantities as they increase your risk for heart disease. You must also reduce your intake of foods that are high in sodium. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">LOSE WEIGHT: The incidence of heart disease increases greatly for those who are obese. It is essential to maintain a healthy weight. To effectively lose weight you must reduce your caloric intake. An easy way to do this is to increase foods that are low in calories and high in fiber such as fruits, vegetables, and whole grains.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-bzcsOvueOhY/Ty_yuInTwZI/AAAAAAAAAqw/C-JF-FgQp-w/s1600/hearthealthyfoods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-bzcsOvueOhY/Ty_yuInTwZI/AAAAAAAAAqw/C-JF-FgQp-w/s1600/hearthealthyfoods.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">EXERCISE: A major factor that leads to heart disease is a sedentary life style. With the advent of technology-based jobs, more and more people are sitting at their computers all day. If you are one of these people, try to take a break every 30 minutes and walk around your desk, up and down a hallway or up and down the stairs. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Some people try to relax by sitting before the television. Either you sit before your computer or in front of the TV. This is also an unhealthy habit. If you want to relax, try to take a walk outside. Walking is a wonderful exercise for your heart. A brisk walk for 30-40 minutes daily will change your life beyond your expectations. Try it.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">There are other aerobic exercises that can be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These exercises should be done for at least 30 minutes, 3 or 4 times a week. If you are overweight then it is time to a look at your work schedule and allot some time for exercise. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">You will feel better, be leaner, have more energy, and you will have a healthy heart. By following this type of lifestyle you will also reduce your risk for many diseases and illnesses. A win-win situation for all.</span></span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-85112310758552769072012-02-05T09:27:00.000-08:002012-03-04T15:29:33.066-08:00Cardio Boxing<div style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. The major benefits of cardio-boxing are increased stamina, strength and coordination.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.</span></div><h1 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cardio</span></h1><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to do this is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">You can also check your pulse during the exercise but with safety as a first priority. Now you have your exercising pulse rate or heartbeats per minute. We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">50% of 180 is 90 beats a minute, </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">60% of 180 is 108 beats a minute, </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">70% of 180 is 126 beats a minute and so on.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit. Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%. </span></div><h1 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Boxing</span></h1><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Position:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">1. Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">2. Bend your knees a little and balance your weight comfortably and evenly. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">3. Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">4. The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">This is your defensive and offensive position after throwing punches, so please practice this before going any further. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Moving:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When moving forward in this boxing stance, the left foot moves forward first and then the right follows. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When moving back, the right moves back and then the left follows. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When moving sideward to the right, the right foot moves first followed by the left. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When moving sideward to the left, the left foot moves first followed by the right.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Punching:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">To develop speed and endurance, try punching straight left and right combinations into the punching bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Once you are comfortable with the moves and the flow, you will start to feel better both physically and mentally. Your body will become leaner and your endurance, strength, and coordination will all greatly improve.</span></div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-38654227613090453152012-02-04T11:13:00.000-08:002012-02-04T11:13:58.285-08:00An Apple a Day<div style="font-family: Verdana,sans-serif;"><span style="font-size: small;">There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. Apples are high in fiber, vitamins, minerals, and antioxidants. They're fat-free, cholesterol-free, and low in sodium. In short, eating an apple a day is a smart part of a healthy lifestyle.</span></div><h2 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Prevents Irregularity</span></h2><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">You don't have to worry about staying regular anymore. One of the easiest ways to prevent many illnesses is to avoid constipation. Chronic constipation can cause appendicitis, diverticular diseases, hemorrhoids, and hiatal hernias by the continual straining just to pass small, hard stools.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives is as easy as replacing that afternoon snack of potato chips with an apple. Plus, think of the calories you'll save!</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">But that's not all apples can do. They're also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea, since it's made without the high-fiber skin. But watch out for extra sugar.</span></div><h2 style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Disease Prevention Benefits </span></h2><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Antioxidants can protect you from many of the diseases that are a part of aging. In fact, so many people are taking supplements for antioxidant protection that it's now a multibillion-dollar industry. But whole foods can do much more for you than pills.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding - the antioxidant values were equal. This means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">The researchers found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cuts your risk of heart disease. Flavonoid-rich foods like apples have been scientifically confirmed to lower your risk of heart disease. The next time you pick up an apple, examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.</span></div>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-30530720268133173882012-02-03T06:09:00.000-08:002012-02-03T06:09:27.206-08:00Aspirin for Heart Health<span style="font-size: small;">Along with a healthy diet and exercise, those at risk of a heart attack or stroke can take another precaution to reduce their risks -- a daily dose of <a href="http://www.heart.org/HEARTORG/Conditions/HeartAttack/PreventionTreatmentofHeartAttack/Aspirin-and-Heart-Disease_UCM_321714_Article.jsp%20">aspirin</a>. According to the American Heart Association, an aspirin daily may actually lower the risk of heart attack and stroke, as it interferes with the body's blood-clotting action. </span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">As blood clots within the vessels that supply blood to your heart and brain, it can block arteries that are already narrowed due to the buildup of fatty deposits. When this happens, blood can’t flow to the heart and brain successfully. This can lead to a heart attack or stroke. By taking aspirin on a regular basis, you can reduce clotting and potentially prevent a heart attack or stroke.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>Is Aspirin Therapy Right For You?</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b><span style="font-weight: normal;">Taking a daily dose of aspirin is not right for everyone. It is ultimately up to you and your doctor to determine if this therapy will benefit your current health condition.</span></b> Daily aspirin therapy typically benefits the following groups:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Smokers.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Diabetics.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*People with high blood pressure.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*People with a high cholesterol level.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*People who do not get regular physical activity.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*People with a family history of heart attack or stroke.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Even if you have some of these risk factors, daily aspirin therapy may not be for you if you suffer from a bleeding or clotting disorder, asthma, stomach ulcers, or take medications that may increase your chance of bleeding.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-YsRvlXKP0Mw/TyvqZRSQXcI/AAAAAAAAAqo/0CjJNGNk30Y/s1600/aspirin+therapy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-YsRvlXKP0Mw/TyvqZRSQXcI/AAAAAAAAAqo/0CjJNGNk30Y/s1600/aspirin+therapy.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b><span style="font-weight: normal;"></span>Dosage.</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">There is no uniform aspirin dosage that suits all patients with heart disease risk factors. Some patients benefit from 75 mg, which is less than one baby aspirin, while others benefit from 325 mg, or the potency of one regular aspirin. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>Side effects.</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">There are several side effects of taking daily aspirin therapy that you should discuss with your doctor before beginning this regimen. They include:</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Hemorrhagic stroke. </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Gastrointestinal bleeding.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Allergic reaction.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Ringing in the ears and/or hearing loss.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Talk with your doctor about this inexpensive, readily available preventive treatment for heart disease to determine if it is right for you. </span></span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0tag:blogger.com,1999:blog-1273563291382552264.post-88074970554967003292012-02-02T08:53:00.000-08:002012-02-02T08:53:11.332-08:00How to Be Heart Healthy<span style="font-size: small;">Heart disease is the number one cause of death for men and women in the United States. The most common heart disease is coronary heart disease that often appears as a heart attack. The chance of developing coronary heart disease can be reduced by taking steps to prevent and control factors that put people at greater risk, such as eating healthier and exercising regularly.</span><br />
<div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Some heart attacks are sudden and intense; however, most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening: </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>Shortness Of Breath – </b><b><span style="font-weight: normal;">May occur with or without chest discomfort.</span></b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>Chest Discomfort</b><b><span style="font-weight: normal;"> – Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes or that goes away and comes back. It can feel like squeezing, uncomfortable pressure or pain.</span></b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>Discomfort Or Pain In Other Areas Of The Upper Body – </b><b><span style="font-weight: normal;">Symptoms can include pain or discomfort in the jaw, neck, either or both arms or the stomach.</span></b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b><span style="font-weight: normal;">Other symptoms may include nausea, dizziness or breaking out in a cold sweat.</span></b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><b>MAKING DIET CHANGES.</b></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">A healthy diet and lifestyle are the best weapons you have to fight heart disease. </span><span style="font-size: small;"><span style="color: white;"></span></span><span style="font-size: small;"> </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Choose broiling, baking or grilling instead of frying.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VxVXSZxiaws/Tyq_LwSbTNI/AAAAAAAAAqg/8wVErypjoTY/s1600/heart+healthy+foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-VxVXSZxiaws/Tyq_LwSbTNI/AAAAAAAAAqg/8wVErypjoTY/s1600/heart+healthy+foods.jpg" /></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"> *Select fat-free and low-fat dairy products.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Cut back on foods containing partially hydrogenated vegetable oils, foods that are high in dietary cholesterol and foods and beverages that have added sugars.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Reduce your intake of salt and sodium.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Monitor portion sizes.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*ALWAYS read nutrition labels.</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">*Get at least 20 minutes of exercise every day. Take a walk. It’s easy and so good for you.<span style="color: white;">Hea</span></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;"><span style="color: white;">rt Disease: Quick Facts</span></span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><a href="http://www.health-heart.org/goodfood.htm"><span style="font-size: small;"><b>HEART-HEALTHY FOODS. </b></span></a></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><br />
</div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Almonds</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Asparagus</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Avocados</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Black Beans</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Blueberries</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Broccoli</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Brown Rice</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Cantaloupe</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Carrots</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Flaxseed</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Oatmeal</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Olive Oil </span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Oranges</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Red Bell Peppers</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Salmon</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Spinach</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Sweet Potatoes</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Tofu</span></div><div class="MsoNormal" style="font-family: Verdana,sans-serif;"><span style="font-size: small;">Tomatoes</span></div><span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Tuna</span></span>Debra Kayhttp://www.blogger.com/profile/10545295966376914977noreply@blogger.com0