Healthy Individuals

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 healthy individuals?

NUTRITION

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 healthy individuals. 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. 

EXERCISE

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!

STRESS

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. 

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. 

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 healthy individuals.  How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.

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How to Stay Sharp

None 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 keep your brain stimulated. There are many ways you can do that.

Here are just a few of them:

1. Take a Walk. Walking for just 20 minutes a day can lower blood sugar. That helps stoke blood flow to the brain, making you think more clearly.

2. Learn How to Dance. Learning dance moves activates brain motor centers that form new neural connections. Dancing also calms the brain's stress response.

3. Volunteer at the Hospital. 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.

4. Work Crossword Puzzles, Sudoku or Brain Teasers. Working puzzles keeps your mind challenged, busy and healthy. Plus, it’s a great way to prevent boredom and relieve stress.

5. When you Walk, Look Around. 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.

6. Read a Good Book. 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.

7. Meditate. 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.

8. Take a class. 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.

9. Replace Candy with Fruit. Fruit provides fiber and antioxidants that help scrub plaque from brain arteries and mop up free radicals that inhibit clear thinking.

10. Listen to Music. 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.

11. Redecorate.  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.

12. Sleep. 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.

13. Read the News. 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.

14. Play an Instrument. 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.

15. Play Board Games. 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.

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Take the 'Boring' Out of Exercise

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.

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. 

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!

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.

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?

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.

Pole dancing 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.

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!

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The Only Successful Way to Lose Weight

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.

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.

 How to lose weight the healthy way:

1.  Set realistic goals.

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. 

2.   NEVER starve yourself.

The key to being successful at losing weight is DO NOT DIET!

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).

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.

3.  Start your day with breakfast.

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!).

4.  Eat smaller, healthy meals frequently.

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. 

5.  Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6.  Avoid too much sugar.

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.

7.  Watch your fat intake.

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. 

8.  Exercise.

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.

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.

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.

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Improve Your Cardiovascular Health and Mental Health 1 Step at a Time

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.

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.

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.

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, improve cardiovascular health and combat obesity all at the same time. 

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.

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Lifestyle for a Healthy Heart

A healthy heart is necessary for a healthy life. Eating right and living a healthy lifestyle  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.

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.

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.

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.

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.

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.

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.

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Cardio Boxing

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.

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.

Cardio

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.

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. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,

60% of 180 is 108 beats a minute,

70% of 180 is 126 beats a minute and so on.

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%.      

Boxing

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.

Position:

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.

2.  Bend your knees a little and balance your weight comfortably and evenly.

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.

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.

This is your defensive and offensive position after throwing punches, so please practice this before going any further. 

Moving:

When moving forward in this boxing stance, the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows. 

When moving sideward to the right, the right foot moves first followed by the left. 

When moving sideward to the left, the left foot moves first followed by the right.

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.

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.

                                 

Punching:

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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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How to Be Heart Healthy

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.

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:

Shortness Of Breath – May occur with or without chest discomfort.

Chest Discomfort – 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.

Discomfort Or Pain In Other Areas Of The Upper Body – Symptoms can include pain or discomfort in the jaw, neck, either or both arms or the stomach.

Other symptoms may include nausea, dizziness or breaking out in a cold sweat.

MAKING DIET CHANGES.

A healthy diet and lifestyle are the best weapons you have to fight heart disease.   

*Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Choose broiling, baking or grilling instead of frying.

 *Select fat-free and low-fat dairy products.

*Cut back on foods containing partially hydrogenated vegetable oils, foods that are high in dietary cholesterol and foods and beverages that have added sugars.

*Reduce your intake of salt and sodium.

*Monitor portion sizes.

*ALWAYS read nutrition labels.

*Get at least 20 minutes of exercise every day. Take a walk. It’s easy and so good for you.Hea

rt Disease: Quick Facts

HEART-HEALTHY FOODS. 

Almonds

Asparagus

Avocados

Black Beans

Blueberries

Broccoli

Brown Rice

Cantaloupe

Carrots

Flaxseed

Oatmeal

Olive Oil

Oranges

Red Bell Peppers

Salmon

Spinach

Sweet Potatoes

Tofu

Tomatoes

Tuna

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Reduce Your Risk of Cold and Flu

If you are like me, a new year is always filled with excitement and anticipation of what's to come with resolutions I have made and goals I have set. Unfortunately, however, this time of year also comes with something not so nice - flu season - and now we are right in the midst of it.

Most people don’t make much distinction between the terms 'cold' and 'flu'. Though both the common cold and influenza are viral in nature, they are not terms that should be used interchangeably.

Colds generally involve symptoms that include a runny nose, a sore throat, and coughing, but they seldom involve a headache or a fever. A cold will typically last only about a week and symptoms are usually much less severe than those associated with the flu.

Influenza, or the 'flu' as it is commonly called, is essentially an acute viral infection of the upper respiratory tract or digestive tract. It is often accompanied by fever, chills, sore throat, nausea, diarrhea, abdominal pain and excessive fatigue.

Naturally, many people look at the flu as being a negative situation due to its unpleasant side effects. However, according to holistic healing principles, a flu is often what is referred to as a 'healing crisis,' during which toxic waste products are eliminated.

Therefore, it is part of a periodic process of the body to find a greater level of health. While a flu or cold is often bothersome and sometimes painful, you should know that there is positive healing taking place. Knowing this allows you to work with the natural processes of your body.

In doing so, you can often enhance your immune function and shorten the acute symptoms. Experts recommend that you take the following proactive measures to help cut down on your risk of acquiring a cold or the flu:

* Wash your hands frequently and thoroughly, using warm water and soap all over your hands and fingers. Washing your hands should take a minimum of 15 seconds.

* Avoid putting your hands near your eyes, nose or mouth as most germs enter through these areas.

* Strengthen your immune system with balanced meals, plenty of sleep, a good multi-vitamin and extra vitamin C.

* Make sure you drink at least 8 glasses of water a day. Even if you don’t feel thirsty, your body can still become dehydrated and make you more prone to infection.

* Exercise every day! Regular and consistent exercise not only helps you look better and gives you more energy, but it also strengthens your body from the inside out, making you a less likely target for all the germs and bacteria that are floating around.

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Tighten Up your Arm Jiggle

If you have extra loose skin on the back of your arms, that ugly "jiggle", you need to reduce your body fat levels. This is done by really tightening up your diet and focusing more effort toward an exercise plan that will burn those calories.

Here are some great strength training exercises to tighten up this area:

Exercise #1 - Grab a 3-5 pound dumbbell securely with both hands. While standing, position the dumbbell above your head with your arms extended with a slight bend in them. Slowly lower the dumbbell behind your head while keeping your elbows in through the movement. Slowly raise the dumbbell back up to the starting position.

Exercise #2 - While standing, slowly lean over while holding a dumbbell in one hand. Keep your arm tucked into your side at a 90-degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.

Exercise #3 – Sit on the edge of a chair with your palms by your hips facing forward. Your legs should be straight in front of you. Inhale and lift yourself off the bench and lower your hips until your elbows are bent at a 90-degree angle. Exhale and press yourself back up to the starting position. Repeat for four sets of 15 repetitions.

Your diet is critical for really losing the extra body fat around this stubborn area. Focus on getting enough low-fat protein throughout the day by choosing lean items like chicken breast, egg whites, turkey breast, soybeans and fish. Increase your fiber intake by eating fruits, vegetables, oatmeal, whole grains and fiber-rich cereals to fuel your workouts and cut calories at the same time.

To avoid bloating and water retention, eliminate all empty calories from your diet like soda, high sugar fruit juices, candy, high-sodium processed and packaged foods and fast food. These foods have no nutritional value whatsoever and are actually harmful to your health. Eat several small and nutritious meals throughout the day. By cleaning up your diet, you should see a vast improvement in your physique.

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A Healthy Lifestyle in Retirement

If you have recently retired, you have entered an entirely new phase of life that is filled with new challenges, adventures and hopefully, complete and total satisfaction. However, if you’re like most people, change isn’t always easy and is sometimes stressful.

This stress is completely normal but may be compounded if you don’t learn how to balance all the demands on your time. Below are some tips that help you achieve a healthy and balanced life.

Find your purpose. First and foremost, you must take some time for soul searching. During stillness, you must determine what it is that you truly value and what are your priorities. List them from 1-10. Be very specific about what is important to you and how you plan to strengthen those priorities.

Develop a workable plan. Second, now that you know what priorities are important to you, develop a workable plan to donate time to each one. To accomplish this, you should write them down and clarify how you can achieve each one. Decide now what steps you will take to fulfill your priorities.

Become committed. Third, you must become committed to your plan and realize that you can’t do everything. By being committed to achieving your most important priorities first and getting them done, you’ll enhance your self-esteem tremendously and feel powerful.

Take care of yourself. Fourth, you must always factor in time to take care of yourself. By being focused on your health and developing a healthy lifestyle, you’ll make sure that you have the stamina to effectively balance your priorities. Therefore, take time to access your current health situation and if necessary, make any needed changes or improvements.

Enjoy! Fifth, you must be willing to enjoy this precious time. Be grateful that you are gaining control over your retirement goals and take pleasure in being able to live a balanced life.

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Improve Your Productivity

Living a healthy lifestyle will not only make you feel better physically and mentally, but it can also greatly improve your productivity at home and at work. Many people think they lack the time (or money) that it takes to lead a healthy lifestyle, but the fact is that it is far easier than one might think. Making small, simple changes that lead to a healthy lifestyle is as easy as taking a look at what we put in our bodies and how we treat ourselves on a day-to-day basis.

Eating properly is essential to providing your body with the proper fuel that is needed to get through each day. Fueling it with excess sugars and highly-processed foods increases the production of insulin in our systems, which eventually affects the sugar in our blood. This up and down in our blood sugar levels drains our energy and keeps us from focusing on the tasks at hand.

WHAT TO EAT:

Eating whole grains and complete proteins will level out blood sugar and help decrease food cravings throughout the day. Our bodies are much better able to use the fuel supplied when the sources include lean proteins, whole grains, fruits and vegetables. The result is sustained energy and proper nutrition. Highly-processed foods do not provide the vitamins and minerals our bodies need, and may actually harm us with additives such as trans fats and preservatives.

VITAMINS AND MINERALS:

Even if we practice proper eating habits, we may not always get the nutrition we need. If our diets are lacking nutrition due to a hectic lifestyle, supplementing with vitamins, and minerals can help. Deficiencies in many vitamins and minerals can cause problems with digestion, eyesight, and even sleeping patterns. Keeping the proper level of nutrients in our blood gives our bodies the added fuel when our diets fail to provide it. A good multi-vitamin will include most of what is needed.

WATER:

Another important factor in healthy living is staying hydrated. Providing hydration for our bodies is crucial to keeping our systems working optimally. Our bodies are composed mostly of water, and require about two liters of water per day, not only to maintain the proper water level, but to also flush out the impurities that are created through the body’s daily processes. Proper hydration is necessary in sustaining our energy, and also aids in properly burning the fuel we have taken in by way of food.

EXERCISE:

To burn the extra fuel we taken in, we must exercise and burn calories. Without exercise, our bodies will only burn so many calories daily. Any excess fuel will turn into those ugly fat deposits so many of us wish we didn’t have. To lead a healthy lifestyle, one must incorporate a half hour of exercise each day. This can be fulfilled by simply taking a pleasurable one-mile walk during lunch or after work. Speed and distance aren't usually as important as keeping your body active on a daily basis. This alone should give you the pep and vitality needed to be more productive at home or work.

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30 Minutes to Good Health

America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more, we are eating the wrong stuff, and we are not getting enough exercising. Our health is in steep decline, weight-related diseases are increasing exponentially and doctor and hospital visits are at an all time high.

You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and most of us fall far short.

We just do not get the exercise our ancestors did a hundred or so years ago, plus we eat processed and refined foods that have no nutritional value. For many of us, most of the steps we take are from our couch in front of the TV to the fridge to get snacks. For others, we sit at a computer all day as part of our jobs.

Most fitness experts recommend we take a brisk 30-minute walk every day. This simple addition to your daily schedule will bring many wonderful changes to your life. You will lose weight, burn fat, improve your heart health, and release feel-good endorphins that will reduce your stress level and make you feel better all over.

Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood everyday.

Do whatever works best for you, but do it! Nothing is more important than your health.

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The Secrets that the Healthiest People Know

Everyone desires to be in good health. No one wants to suffer from sickness and disease and yet some people constantly suffer from illnesses while others enjoy good health. The healthiest people know the secrets of maintaining good health. What are those secrets?

They eat organic fruits and vegetables. The healthiest people eat lots of fresh, organic, and raw fruits and vegetables every day. Try eating four pieces of fresh, organic fruit and two big organic salads a day. Just doing these two things can help improve many medical conditions.

They juice. As most people know, our food supply is not packed with vital vitamins and minerals anymore. While organic fruits and vegetables don't have all the necessary nutrients, they do have up to ten times the needed vitamins and minerals when compared to non-organic foods. Therefore, when organic fruits and vegetables are juiced, needed vitamins, minerals, and enzymes are consumed. Drinking three to four glasses a day is best.

They get plenty of sunlight. Sunlight has enormous health benefits for the body. Obviously, lying on a lounge chair and baking in the sun for hours is not a healthy thing to do. However, getting 30 minutes of sun every day by doing activities outside such as walking the dog, working in the yard, or playing a sport, provides your body with a life-giving dose of Vitamin D.

They use natural Vitamin E. It is important not to use synthetic vitamin E products, but instead the all natural, full spectrum brands. Everyone is nutritionally deficit. Taking vitamin E can prevent heart disease and alleviate depression. They also are many other benefits as well.

They use whole food supplements. Whole food supplements supply our bodies with nutrients we do not get from our diet, all the vitamins, minerals, trace minerals, and phytonutrients that foods possess in a way that nature intended, in a whole food form.

They are active. The healthiest people get exercise every day in some form or another; by playing a sport, walking, jogging, biking, skating, or any one of a hundred other ways that incorporate movement into their daily routine.

They keep stress at a minimum. Stress is the precursor for an incredible number of illnesses, diseases and conditions. The healthiest people know how to keep their stress levels low by relaxing their minds and bodies. Try meditating, reading, listening to music, taking a walk, getting a massage or taking a long, warm bath.

Try to implement at least some of these secrets and you, too, can be on your way to becoming one of the healthiest people in the world!

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5 Tips to Excellent Health

While there are many lifestyle choices a person can make to stay healthy, there are five main behaviors that will increase our chances of staying in optimum physical health. These five healthy functions are essential towards maintaining a healthy body, mind, and spirit.

1. HYDRATION! HYDRATION! HYDRATION!

The human body can last weeks without food, but only days without water. The body is made up of approximately 70% water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. Since the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces.

Drink as much water as you can tolerate. Water is needed to maintain the health and integrity of every cell in your body. It keeps the bloodstream liquid enough to flow through blood vessels, helps eliminate the by-products of the body’s metabolism, helps to flush out toxins, regulates body temperature through sweating, lubricates and cushions joints, and carries nutrients and oxygen to the body’s cells. Drinking water plays a major role in reducing the risk of many diseases and conditions.

Dehydration occurs when the water content of the body is too low. Symptoms of dehydration include headaches, lethargy, mood changes, slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, the eventual result is death.

Try the flavored drinking waters. Many of these have extra vitamins, no sugar and no artificial colors or flavors. They are a great source for healthy fluid intake. Some are geared especially for women’s needs as well as the special requirements of the more athletic.

2. HOW TO EAT

Nourishment of the physical body is very important but the term “eat healthy” doesn’t really explain how we can get the best food into our bodies and stay healthy. Use the valuable tips below to help you make the best choices.

*Never stuff yourself. Overeating causes weight gain, reduces our energy down to a very low level, and creates dangerous imbalances and wreaks havoc on our metabolism. Always eat in moderation and eat smaller meals throughout the day.

*Eat a majority of healthy foods. Fresh raw vegetables and fruits, lean meats, and whole grains. Vegetarians and non-vegetarians alike should research and find the best foods for their bodies. Stay away from sugar and processed foods (anything in a box).

*Make mealtime enjoyable. If you look at food as something to be enjoyed, you are less likely to make meal time something you "have to do". Stop popping a frozen meal into the microwave. Learn how to cook. Have fun finding healthy recipes and experimenting with them.

Eating healthy means making wise choices for your body. Wise choices come from researching the healthy foods. There are foods considered "superfoods" that need to be part of your diet. Almonds, avocados, green tea, blueberries, raw vegetables and fruits, salmon, oatmeal, and cantaloupe are just some of these superfoods.

3. TAKE YOUR VITAMINS

Intake of the proper amounts of vitamins and nutrients are equally as important as finding healthy foods to eat. Your body requires some certain vitamins and nutrients that are necessary to not only stay healthy but to survive.

*Research and learn about vitamins and supplements and what your personal requirements are.

*Take a multi-vitamin everyday.

Read the label and be sure that:

* If you are pregnant you are either taking a pre-natal vitamin or one with folic acid.

* As a female you are getting the proper amounts of calcium for your age category and watch the iron intake. Women that are post-menopausal don’t need the extra iron.

*If you’re a male, make sure that you get the proper amounts of lycopene which has been shown to protect and maintain prostate health.

4. MOVE!

Exercise is as essential to the body’s good health as proper nutrition. We need cardiovascular exercise that increases our heart rate and stretching exercises that tone our body. but exercise also needs to be FUN. Remember, any amount of exercise is better than none. If you don’t want to go to a gym, try these suggestions:

*Put the remote control next to the television and leave it there. Get up to change your channels.

*Park in the furthest parking spot you can whenever you go somewhere.

*Use the stairs and not the elevators.

*Choose an activity you are passionate about. Did you take dance lessons as a child and just loved it? Find a dance teacher that will instruct adults after work.

*Did you go rollerskating as a child? Guess what? Adults can skate, too. Check out your local rollerskating or ice-skating rink.

*Ride a bike. Bicycling is one of the best aerobic exercises there is. Many cities have biking trails you can use or ride through the park.

*Take a walk every day. Go to the park, walk around the track at your local high school or walk around your neighborhood. Find a friend to go with you.

*Start using the pool in your neighborhood or local YMCA.

A minimum of 20-30 minutes a day is much better than nothing at all.

 5. GET A GOOD NIGHT’S SLEEP

Getting a good night’s sleep is imperative for good health. We simply don’t get enough. Our busy lifestyles have placed sleep at an all time low on our priority lists. 

Why? We have too much to do, too little time to do it, have too much stress in our lives and we simply do not know how to relax or reduce our stress levels.

Our bodies require rest and sleep. Sleep is the time our bodies repair themselves. These repairs can range from healing and thwarting off potential illness, rejuvenating our energy systems, and keeping our emotions in balance. Find out what you require in sleep hours and go to bed when you need to.

If you have trouble getting to sleep, find ways to relaxyour mind and body. Try taking a hot bath, listening to soft music, massaging your feet, or reading a good book before going to bed.

For many of us, implementing these five suggestions for healthy living may be difficult. Drinking enough water, taking the time to research what to eat, the proper vitamins to take, and finding the exercise routine that will get us moving may seem daunting at first. Adding to that, we must find the time to get enough sleep.

In order to live a long and healthy life these behaviors must become a part of our lives. The most important investment we will ever make in our lives will be the commitment to start healthy habits as a daily routine.

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New Year, New You

If you are like many others, you would like to start off the new year with healthier lifestyle habits. If you want to lose weight, sleep better, boost your immune system and feel better all over, consider the following 10 tips:

DIET

Keep a Food Diary.

Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.

Put your Fork Down.

Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.

Get More Iron.

The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week or if you are vegetarian, there are other foods that are excellent sources of iron.

Stop Skipping Meals.

Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels. This will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

Eat It Raw.

Include some raw vegetables in every meal. Many of the vitamins and minerals in vegetables are lost through cooking, so raw food is healthiest for your body.

MENTAL 

10 Deep Breaths

Our breaths power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain. 

Make a List.

The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure. 

PHYSICAL 

Relieve and Repair Back Pain.

Back pain can be avoided and the damage repaired with one easy exercise, which is to lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.

Massage your Feet.

Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation. 

Take a Walk! 

There is nothing healthier for your body, both mentally and physically, than taking a 20-30 minute walk every day. Walking is an aerobic exercise that produces endorphins that make you feel better mentally and provides excellent physical benefits for your body. You will feel better all over, have more energy and be more motivated to keep fit.

By incorporating the above suggestions into your life, you will be healthier and happier. Don’t just celebrate a new year. Celebrate a new you!

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New Year's Resolutions for a Healthy Body

It’s that time of year again when we all promise to make a change for the better. Below is a list of resolutions that can make the difference between good health and poor health for your New Year.

1.  Reduce stress. Try to take some time for yourself each and every day. Take deep breaths. Listen to your body. Listen to music, take a long, hot bath, get a massage, or play with your kids (or grandkids)! Do whatever it takes to make yourself relax.

2.  Stop smoking. Stop smoking. Stop smoking. No other explanation required!

3.  Eat healthier. Drink low-fat milk. Take baby carrots or cherry tomatoes to work for lunch. Have fish for dinner twice a week. Have one green vegetable with each evening meal.

4.  If you are overweight, lose weight. Track your weight on paper each morning to chart your progress.

5.  Control blood pressure if elevated. Reduce your salt intake.

6.  Lower elevated cholesterol. Know your LDL (“bad” cholesterol) and HDL (“good” cholesterol) levels. Follow a prudent low cholesterol diet.

7.  Exercise regularly. Even small amounts of daily exercise can provide significant heart benefits. Try an activity that can fit into your daily routine…it doesn’t have to be a gym or a trainer. Walking is the best exercise you can do and the easiest. Try walking for 15 to 30 minutes each day.

8.  Laugh! Laugh long, hard and often. Laughter is always the best medicine. You will feel better instantly.

 Have a happy and healthy New Year!

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Diet Remedies for Health Problems

There are non-medical remedies that can help with many of today’s most common illnesses and conditions.  Making simple changes to your diet to cure your common cold, allergies, acne or constipation problems is a much better option than resorting to drugs.  Natural food remedies do not give you harmful side-effects that western allopathic medicine can bring. 

Here are some health ailments that can be treated with simple diet and lifestyle remedies:

Allergies.  More Americans suffer from allergies than ever before.  The best remedy for allergies is drinking at least 8 glasses of water a day.  Garlic and cayenne pepper have been used for years, and a good intestinal cleansing has been shown to provide relief.  Make sure that you are taking a multi-vitamin with the recommended doses of vitamins C, A, E and zinc.

Acne. Acne in both teens and adults is becoming more and more common.  There are many natural dietary changes that you can make to help clear up your skin.  First, drink at least 8 glasses of water every day.  Water flushes out the impurities from the skin.  Increasing your consumption of whole grains, fresh fruits and root vegetables also helps.   Have three servings of oily fish weekly.

Constipation. To help constipation add fiber to your diet by eating whole fruits, vegetables and whole grains. Drink at least 8 glasses of water every day. Water pushes the food through your system making bowel movements much easier. If you are straining, you are not getting enough water or fiber. Also, some prescription medications can cause constipation.

Stress. Limiting caffeine and eating a diet of complex carbohydrates and fresh vegetables will help ease stress. Take a walk. Walking is a wonderful way to blow off steam and work your body at the same time. It also releases “feel good” endorphins. Listen to music, take a long bath, get a massage or anything else that eases your stress level.

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Cancer. Eat seafood, whole fruits and vegetables, whole grains and drink at least 8 glasses of water a day. Reduce your intake of meat and saturated fats. Get plenty of exercise every day. Reduce your stress level.

Help your body cure itself by trying some of these simple food and diet changes.  By also including them in your regular diet, you help in the prevention of these health problems and build a strong immune system.

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The Hazards of Belly Fat

The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs. Visceral fat is associated with far more dangerous health consequences. That's because an excessive amount of visceral fat produces hormones and other substances that can raise blood pressure, impair the body's ability to use insulin and boosts estrogen levels. Belly fat increases the risk of cardiovascular disease, stroke, type 2 diabetes, breast cancer, and colorectal cancer.

Rules you must follow:

You Must Eat Breakfast. Eat protein, complex carbs (whole grains) or fruit/vegetables.

You Must Eat Several Times Throughout the Day. Not eating all day, eating very sparingly during the day, or eating food that has no nutritional value, and then eating in the evening, is the worst thing you can do for belly fat. Your body goes into starvation mode because you have not fed it during the day. When it is in starvation mode, it stores fat. Where does it store the fat…..in your belly. Result: eating once a day actually causes you to gain weight!

What to eat:

 

Eat plant-based foods, such as whole fruits, vegetables and whole grains. Choose lean sources of protein and low-fat dairy products. Limit saturated fat found in high-fat dairy products like cheese. 

Limit soft drinks, sugar, white flour, and processed foods such as dressings, dips, boxed foods and frozen dinners and pizzas. These foods all contain additives and ingredients that are not only hazardous to your health (they feed cancer cells), but cause a build-up of visceral fat in the belly area. 

Drink 8 Glasses Of Water A Day. You may not think you are thirsty but your body needs that much water each day to prevent dehydration. When your body is dehydrated, your organs and muscles begin to shrivel and become unable to function. Over time, dehydration will increase your body’s chances of developing many illnesses and diseases because the toxins in your body (including fat) are not being flushed out. Your immune system will become compromised and you will not be able to lose fat.

You Must Include Physical Activity In Your Daily Routine. Moderate aerobic activity, such as brisk walking, swimming, biking, or using the treadmill or elliptical for 20 minutes a day, is absolutely necessary. If you want to lose weight you must exercise more. Your immune system will be stronger, your metabolism will increase, and you will burn fat.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds a week. If you are unable to lose weight following these rules, you should see your physician and be tested for thyroid issues, vitamin deficiencies or other health issues.

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