Through my research and observations, I have developed a lifestyle based on our basic animal instincts. We are mammals and we are, believe it or not, scavengers. Keep this in mind to understand my argument.
To those who believe in being a vegetarian or vegan and to those who believe meats are required for humans and meats and potatoes are the only food groups, well I have a theory for all. We are animals and we are mammals. Our instincts are those of scavengers. Our survival and the survival of our instincts and progeny are what determines our survival skills.
We are not carnivores and we are not herbivores. We are an omnivore and our diet varies. The foods we are capable of eating, aren't always good for you.
My Omnivore Diet has at least one day a week that is meatless. I have sometimes gone as much as four days without meat. My breakdown is as follows:
Red meat...4 servings a month.
Poultry...up to 2 servings a week.
Fish...up to 3 servings a week.
I personally avoid pork as much as possible. All food is prepared by me, and if I eat at restaurant, I try to eat the healthiest foods on the menu.
Vegetables can be consumed in unlimited amounts, or at least 5 servings a day. Most fruits should be limited to 3 servings and not more than 5. Watermelon is the exception.
I consume from 4 to 6 servings of whole grains a day.
I try to eat at least a serving of seeds and nuts on a daily basis, but that doesn't always happen. A serving of beans daily would be ideal. Sweet potatoes or purple potatoes are consumed occasionally.
Dairy I limit it to just a yogurt a day and occasional cheese. I don't consume milk.
This is what works for me. I do on occasions indulge in typical junk food, or go off my daily ritual. Sometimes I do end up paying for it and have to turn up the exercises.
Monday, July 29, 2013
Sunday, July 28, 2013
Super Salads
I'll start off by telling you that there is no healthier salad dressing than vinegar and extra virgin olive oil(EVOO). The vinegars can be red wine, distilled, apple cider, etc., vinegar. For a semi sweetness add more oil. For more bitterness add more vinegar. Lemon juice can also be added or as a vinegar replacement. If you are looking for other healthy dressing options, find them here.
Replace salt with a turmeric, garlic salt, black pepper, combo. These are super spices that combined with greens and vegetables have a super antioxidant affect.
I talked about the greens. If you want to make a heart-healthy salad. Experiment with adding salmon, nuts, berries, beans, and rice. For the grains, try wrapping it in a whole-wheat tortilla, or bake the tortilla and use as chips for a taco salad, with a salsa dressing. I wouldn't recommend that you use all three meats(fish, poultry, lean meats) in one salad, but alternate using the fish as the better choice meat.
Tomatoes, beets, cucumbers, broccoli, mushrooms, will all supercharge your salads. Add onions, bell peppers, hot and sweet peppers, etc., the list is endless.
My suggestion is that if you want to make a salad to fit your needs, such as weight loss or energy, you Google "energy foods" or "weight loss" foods and build your own.
Think you can put together a brain salad? You can even create an aphrodisiac salad!
Replace salt with a turmeric, garlic salt, black pepper, combo. These are super spices that combined with greens and vegetables have a super antioxidant affect.
I talked about the greens. If you want to make a heart-healthy salad. Experiment with adding salmon, nuts, berries, beans, and rice. For the grains, try wrapping it in a whole-wheat tortilla, or bake the tortilla and use as chips for a taco salad, with a salsa dressing. I wouldn't recommend that you use all three meats(fish, poultry, lean meats) in one salad, but alternate using the fish as the better choice meat.
Tomatoes, beets, cucumbers, broccoli, mushrooms, will all supercharge your salads. Add onions, bell peppers, hot and sweet peppers, etc., the list is endless.
My suggestion is that if you want to make a salad to fit your needs, such as weight loss or energy, you Google "energy foods" or "weight loss" foods and build your own.
Think you can put together a brain salad? You can even create an aphrodisiac salad!
Saturday, July 27, 2013
Health Week Tips-Day 7(The End...for Now)
Beware of NUTITION Bars because they aren't as "Nutritious" as they would have you believe. Sugar and Trans Fat, well you get the picture. Eat a candy bar instead, if you must.
The healthiest salad dressing is simple...extra virgin olive oil and balsamic. red wine, apple cider, distilled, and any other vinegar. Adjust the taste by adding more vinegar or more EVOO-Extra Virgin Olive Oil. But if you have a problem, I think these salad dressings may help. A little secret....when it comes to commercial salad dressings, you want to enforce the portion size.
Start keeping track of the nutrients in your foods. You can make your own Nutrition Facts label by doing this and using this.
We are starting to change our views when it comes to weight loss. I have a BMI of 25, and feel I should drop more weight, but my doctor disagrees. He pointed out that I am muscular and muscle has weight to it. I may be considered overweight on the BMI scale, but I am in optimal health because most of my weight is muscle and not fat.
Peppers are always a Super Food. Hot ones, sweet ones, spicy ones, all good. When it comes to Bell peppers, the brighter the color the more beneficial. A secret to buying Bell peppers is to get the male rather than the female. The red, yellow, orange variety are the most expensive and usually sold by weight. Female peppers are loaded with more seeds inside. How can you tell a female from a male? Look at the bottom of the pepper. Three humps are male and four humps are female.
Start keeping track of your workouts with a workout log. Alternate or change your workouts and routines every three months to continue gaining muscle and losing weight.
Have I talked about cholesterol, yet? Not all cholesterol is bad. Unfortunately, although I eat as healthy as possible, I still need cholesterol controlling drug, possibly because mine is inherited. I'll give my words credibility!
You now can train yourself to be happier. Boost your health with good relationships. Also learn to conquer your everyday stressors.
Whew! I made it! The magnificent 7 days of tips on the healthy lifestyle. I know how you feel by getting bombarded by health advice, tips, resources, tools, and so on, but it is up to you to find what works. What works for me may, or may not work for you. I do believe that mind, body and mood are what makeup a healthy lifestyle. How you achieve it is your niche.
The healthiest salad dressing is simple...extra virgin olive oil and balsamic. red wine, apple cider, distilled, and any other vinegar. Adjust the taste by adding more vinegar or more EVOO-Extra Virgin Olive Oil. But if you have a problem, I think these salad dressings may help. A little secret....when it comes to commercial salad dressings, you want to enforce the portion size.
Start keeping track of the nutrients in your foods. You can make your own Nutrition Facts label by doing this and using this.
We are starting to change our views when it comes to weight loss. I have a BMI of 25, and feel I should drop more weight, but my doctor disagrees. He pointed out that I am muscular and muscle has weight to it. I may be considered overweight on the BMI scale, but I am in optimal health because most of my weight is muscle and not fat.
Peppers are always a Super Food. Hot ones, sweet ones, spicy ones, all good. When it comes to Bell peppers, the brighter the color the more beneficial. A secret to buying Bell peppers is to get the male rather than the female. The red, yellow, orange variety are the most expensive and usually sold by weight. Female peppers are loaded with more seeds inside. How can you tell a female from a male? Look at the bottom of the pepper. Three humps are male and four humps are female.
Start keeping track of your workouts with a workout log. Alternate or change your workouts and routines every three months to continue gaining muscle and losing weight.
Have I talked about cholesterol, yet? Not all cholesterol is bad. Unfortunately, although I eat as healthy as possible, I still need cholesterol controlling drug, possibly because mine is inherited. I'll give my words credibility!
You now can train yourself to be happier. Boost your health with good relationships. Also learn to conquer your everyday stressors.
Whew! I made it! The magnificent 7 days of tips on the healthy lifestyle. I know how you feel by getting bombarded by health advice, tips, resources, tools, and so on, but it is up to you to find what works. What works for me may, or may not work for you. I do believe that mind, body and mood are what makeup a healthy lifestyle. How you achieve it is your niche.
Friday, July 26, 2013
Health Week Tips-Day 6
It might come as a shock to some, but organic foods may be misleading. If given a choice, Don't Eat Out! There is no real healthy foods out there, even if they are healthy foods. Get a sort of idea on how to make healthy choices in restaurants. It can't be done. Even when I went to this nutrition calculator the choices I made were always high in sodium.
Another shocker is that those who eat at McDonald's couldn't care less about nutrition.
The sweet potato is a super food that supplies antioxidants and energy, and is no light weight when it comes to benefits. Not a real potato, the sweet potato is related to the morning glory family.
Feeling tired and fatigued? It might be a Vitamin B12 deficiency.
Start maximizing your cardio to burn calories. Here are some cardio exercises. Here are more.
Start climbing! Hills, stairs and inclines build stamina and give a heck of an aerobic exercise.
A basic home gym necessity is a dumbbell. Learn how to get a total full body workout!
Another shocker is that those who eat at McDonald's couldn't care less about nutrition.
The sweet potato is a super food that supplies antioxidants and energy, and is no light weight when it comes to benefits. Not a real potato, the sweet potato is related to the morning glory family.
Feeling tired and fatigued? It might be a Vitamin B12 deficiency.
Start maximizing your cardio to burn calories. Here are some cardio exercises. Here are more.
Start climbing! Hills, stairs and inclines build stamina and give a heck of an aerobic exercise.
A basic home gym necessity is a dumbbell. Learn how to get a total full body workout!
Thursday, July 25, 2013
Health Week Tips-Day 5
Today I am going to talk about profiting from the smokers. One need only go here.. If you can't beat the smokers, invest in them!
If you get good nutrition in the morning, you will be full and eat less the rest of the day. Here are filling breakfast foods that defy hunger. Myself, I start with a yogurt. Have either an egg(4 a week) or oatmeal, banana, honey and cocao powder two hours later. Then I eat small meals every 2-3 hours.
Trying to lose weight? Not working? Maybe you're making these mistakes! Does this sound familiar???...
2. Thinking of your diet as a diet. “There is diet fatigue if you go on a diet,” says Curtis. “Most people can stay on a diet about three months and then they are done with it because they can’t stand it.” Instead, focus on making healthy lifestyle and diet choices that you can live with for a long time.
~~~~~~~~
I knew that diet meaning 'weight loss' rather than one's nutrition has a negative affect on weight loss.
For workouts and just everyday health needs, here are some high-protein power snacks.
Bicycles are making a big comeback. Even the exercise bikes. More cities are becoming bike-friendly and are making bike paths throughout their metropolis. The health benefits of cycling are so many that an outdoor bike is essential and if you live in colder winter climates, you might consider an exercise bike, too.
The heavy-hitting super food in the berries category is the blueberry. From fighting cancer to heart support, this is a berry that should be consumed frequently, especially while in season like NOW!
I have been noticing that I can lose weight in a weeks time, but if I consume alcohol, I will gain it all back and then some. I'm talking even a couple of beers. Well no wonder!
If you get good nutrition in the morning, you will be full and eat less the rest of the day. Here are filling breakfast foods that defy hunger. Myself, I start with a yogurt. Have either an egg(4 a week) or oatmeal, banana, honey and cocao powder two hours later. Then I eat small meals every 2-3 hours.
Trying to lose weight? Not working? Maybe you're making these mistakes! Does this sound familiar???...
2. Thinking of your diet as a diet. “There is diet fatigue if you go on a diet,” says Curtis. “Most people can stay on a diet about three months and then they are done with it because they can’t stand it.” Instead, focus on making healthy lifestyle and diet choices that you can live with for a long time.
~~~~~~~~
I knew that diet meaning 'weight loss' rather than one's nutrition has a negative affect on weight loss.
For workouts and just everyday health needs, here are some high-protein power snacks.
Bicycles are making a big comeback. Even the exercise bikes. More cities are becoming bike-friendly and are making bike paths throughout their metropolis. The health benefits of cycling are so many that an outdoor bike is essential and if you live in colder winter climates, you might consider an exercise bike, too.
The heavy-hitting super food in the berries category is the blueberry. From fighting cancer to heart support, this is a berry that should be consumed frequently, especially while in season like NOW!
I have been noticing that I can lose weight in a weeks time, but if I consume alcohol, I will gain it all back and then some. I'm talking even a couple of beers. Well no wonder!
Wednesday, July 24, 2013
Health Week Tips-Day 4
Ever hear of G-BOMBS? Apparently it is great for weight loss and longevity. G-BOMBS stands for greens, beans, onions, mushrooms, berries and seeds. I sometimes combine them into one powerful meal. I sautee onions and mushrooms and add various greens such as turnips, beet greens, kale, etc.
I add a bean(pinto, red, kidney, garbanzo, etc.). If they are from a can, I wash them to lower the sodium. The spices I use are turmeric, black pepper and garlic salt. On the side I'll have a variety of berries such as blueberries, blackberries, etc., and I'll either consume some sunflower and pumpkin seeds, or add chia seeds to the greens, beans, onions and mushrooms. I'll do this for a couple of meals a week. Total GBOMBS meal at once, while mixing them with other foods at other meals.
Your cheapest and most beneficial home exercise equipment is a jump rope. Works muscle, burns fat, and pumps the heart.
Exercise not only builds the body, it also helps the mind.
Cut onion tears by lighting a candle when you chop or cut onions. Wash your hands with mouthwash to rid them of the onion smells.
There is new evidence that artificial sweeteners may be getting a bad rap.
I add a bean(pinto, red, kidney, garbanzo, etc.). If they are from a can, I wash them to lower the sodium. The spices I use are turmeric, black pepper and garlic salt. On the side I'll have a variety of berries such as blueberries, blackberries, etc., and I'll either consume some sunflower and pumpkin seeds, or add chia seeds to the greens, beans, onions and mushrooms. I'll do this for a couple of meals a week. Total GBOMBS meal at once, while mixing them with other foods at other meals.
Your cheapest and most beneficial home exercise equipment is a jump rope. Works muscle, burns fat, and pumps the heart.
Exercise not only builds the body, it also helps the mind.
Cut onion tears by lighting a candle when you chop or cut onions. Wash your hands with mouthwash to rid them of the onion smells.
There is new evidence that artificial sweeteners may be getting a bad rap.
Tuesday, July 23, 2013
Health Week Tips-Day 3
It's time to set at least one day a week where no meat is consumed. Although many call it Meatless Mondays, any weekday will do. I have been known to up the ante with up to 3 meatless days in a given week. Needless to say that there are plenty of ideas out there. The health benefits of going meatless can't be denied.
Today's Super Food is Watermelon. I consider the watermelon as a perfect all around foods. Loaded with amino acids it makes a great pre and post workout food. Want to lose weight? Eat watermelon before a meal. Here are more benefits. Find more here, here, and here.
The fat-maker substitutes. I've switched to club soda and seltzer.
Today's essential home gym equipment is the Stability Ball. Here's more. The ball is versatile and can strengthen the core and the upper body.
If you do nothing else today, WALK! It is really the LEAST you can do for your overall health.
Can't say it enough, but stress is a health killer. Nothing can cause more havoc with your physical and emotional being than being overcome with stress. Here are five de-stressing strategies that might help.
Do you suffer from anxiety? There's a diet for that!
Guess who is stressing you out? Get the check-up.
Health and money go hand-in-hand, and when one suffers it has an impact on the other. This proves my point. That's why I started this blog that will help you in the financial department. If you prefer, here's a good one on the topic.
Today's Super Food is Watermelon. I consider the watermelon as a perfect all around foods. Loaded with amino acids it makes a great pre and post workout food. Want to lose weight? Eat watermelon before a meal. Here are more benefits. Find more here, here, and here.
The fat-maker substitutes. I've switched to club soda and seltzer.
Today's essential home gym equipment is the Stability Ball. Here's more. The ball is versatile and can strengthen the core and the upper body.
If you do nothing else today, WALK! It is really the LEAST you can do for your overall health.
Can't say it enough, but stress is a health killer. Nothing can cause more havoc with your physical and emotional being than being overcome with stress. Here are five de-stressing strategies that might help.
Do you suffer from anxiety? There's a diet for that!
Guess who is stressing you out? Get the check-up.
Health and money go hand-in-hand, and when one suffers it has an impact on the other. This proves my point. That's why I started this blog that will help you in the financial department. If you prefer, here's a good one on the topic.
Monday, July 22, 2013
Health Week Tips-Day 2
You know that people are happier on Fridays than they are on Sunday. On Friday they anticipate their weekend, on Sunday they anticipate their workweek. Yes people have strange perceptions about what makes them happy.
Super Food of the day: Summer Squash. Find great recipe ideas here, here, here, and here. Lately, I've been on a sauteing kick lately so this one is up my alley. I like sautéing most of my veggies.
How would you like to go on the dark chocolate diet? The chocolate must be cacao. Also it must be eaten sparingly for the most benefit.
Coffee, much like alcohol, keeps being on again/off again when it comes to health. Just like alcohol, moderation is the key. Here are some more benefits of one cup a day.
Exercise tips of the day: Easy exercise tips would be an interest to anybody. The information is priceless.
Must have home exercise equipment: Resistant Bands. These are affordable and you can build your resistance and muscle with easy moves.
I live on the 15th floor and many times I will take the stairs rather than going on the elevator. Until now I only went up. Well it's time to go down, too!
Want to boost your mood? Try these simple solutions.
Whatever you do, don't let them see you sweat tips.
When it comes to the sun, we might like the summer, but too much sun can cause problems from wrinkles to cancer. It takes only 20 minutes to have our fill of daily Vitamin D. Although people shy away from them, there are some excellent self-tanners on the market.
Super Food of the day: Summer Squash. Find great recipe ideas here, here, here, and here. Lately, I've been on a sauteing kick lately so this one is up my alley. I like sautéing most of my veggies.
How would you like to go on the dark chocolate diet? The chocolate must be cacao. Also it must be eaten sparingly for the most benefit.
Coffee, much like alcohol, keeps being on again/off again when it comes to health. Just like alcohol, moderation is the key. Here are some more benefits of one cup a day.
Exercise tips of the day: Easy exercise tips would be an interest to anybody. The information is priceless.
Must have home exercise equipment: Resistant Bands. These are affordable and you can build your resistance and muscle with easy moves.
I live on the 15th floor and many times I will take the stairs rather than going on the elevator. Until now I only went up. Well it's time to go down, too!
Want to boost your mood? Try these simple solutions.
Whatever you do, don't let them see you sweat tips.
When it comes to the sun, we might like the summer, but too much sun can cause problems from wrinkles to cancer. It takes only 20 minutes to have our fill of daily Vitamin D. Although people shy away from them, there are some excellent self-tanners on the market.
Sunday, July 21, 2013
Health Week Tips-Day 1
I'm starting a bit of an experiment this week as I give advice and tips about various healthy lifestyle issues. If it works, I'll do it again, perhaps turning it up to a month or even a year. Either way, I'm sure I'll need to streamline it to make it more informative.
Nutrition
Featured Super Food: Kale. Kale is beneficial in so many ways. There's more kale benefits here, here, and finally here. Although it is one of the most beneficial super foods, it comes with a bit of caution:
Kale is very high in vitamin K, known as the clotting vitamin because without it, blood won’t clot properly. If you are taking blood thinning or anti-coagulant drugs, like warfarin (brand name Coumadin), you need to avoid large amounts of kale. Kale’s level of vitamin K — a cup has more than 1,000 percent of the recommended daily amount (RDA) — could interfere with your drugs.
Also,
if you’re a kale newbie, don’t go overboard. Too much kale can be hard on the
digestive system. Just ask the New York fashion models who binged on kale to
stay slim and fight off the flu this winter and then had to be treated for
diarrhea.
Nutrition
Featured Super Food: Kale. Kale is beneficial in so many ways. There's more kale benefits here, here, and finally here. Although it is one of the most beneficial super foods, it comes with a bit of caution:
Kale is very high in vitamin K, known as the clotting vitamin because without it, blood won’t clot properly. If you are taking blood thinning or anti-coagulant drugs, like warfarin (brand name Coumadin), you need to avoid large amounts of kale. Kale’s level of vitamin K — a cup has more than 1,000 percent of the recommended daily amount (RDA) — could interfere with your drugs.
Also,
if you’re a kale newbie, don’t go overboard. Too much kale can be hard on the
digestive system. Just ask the New York fashion models who binged on kale to
stay slim and fight off the flu this winter and then had to be treated for
diarrhea.
Kale recipe: My Kale Chips: Toss clean and dry kale with olive oil and sprinkle with a pinch of sea salt and black pepper. Add cayenne to heat it up. Bake at 250 degrees for 30 minutes. Another variable is to lightly coat them with maple syrup and bake for a sweet treat.
Exercise
Even if you are doing a lot of walking, don't neglect strength training. More about strength training can be found here.
Featured Home Gym Equipment: Kettlebells. Kettlebells are taking the workout world by storm and may very well replace traditional weights. They are easy to grip and are great for cardio, strength and flexibility training. You should start with a weight of about 10 or less to get a feel for them, before going high. More kettlebell routines here and here.
Mind and Mood
An overall memory improving lifestyle will improve your health in all aspects. There is more information here.
In our hectic lives we are all influenced by stress in some way. More stress reducing tips here and here.
Tip Of The Day
Start your day with yogurt. Instead of buying a cup a day, by a 32 oz. container and divide them into 4 oz. servings which equals 8 days. Buy plain yogurt that is lowest in fat, cholesterol, sodium and sugar. If you want to sweeten it add a little maple syrup.
Saturday, July 20, 2013
Nutrition Labels Don't Benefit Consumers
In case you haven't seen it yet, nutrition labels aren't actually in the consumer's favor. Manufacturers have found a way to use loopholes to hide their product's hidden "nutrients" that we don't want or need. You have to be a food lawyer to interpret what this label is really saying. I talked about this already.
The sad thing is that the nutrition label is suppose to help us achieve our nutritional goals. But it is very deceiving and has nothing to do with nutrition facts. And although many try, they miss that with a label you include ingredients, too.
I think we are misinterpreting the Sugars and giving them a bad rap. I also believe that a diet of 2000 calories as a model to our nutritional value is deceiving and flawed. When I wrote this I wanted to point out how deceptive labels are and how to cut to the chase.
Sugar isn't exactly a bad thing. Sure it adds to calories, but energy burns them and one can't deny that sugar is energy. Energy can be like a cheetah, quick bursts then drop. You see a cheetah may be the fastest animal on earth, but it can only achieve this for a short period of time. That is how bad sugar works. It peaks and drops quickly. In other words, your energy is short lived.
There are good sugars and bad sugars that supply the good and the bad energy. You want the sugars that run a marathon, meaning pure energy that burns itself out and burns calories. You also must know how to use them to your advantage. You should know your sugar daily requirement and more sugar facts.
Note a healthy sugar: Maple syrup. Don't forget honey. There is also stevia and monk fruit. Stevia may contain alcohol so look for the non-alcoholic variety. I tend to use maple syrup to sweeten certain food. I use about 1/10th of a serving because a little goes a long way.
Vegetables can be eaten in unlimited servings and weight gain is minimal. Legumes are filling and nutritious. Seeds are powerful and promote many aspects of a healthy lifestyle(energy, weight loss, sleep). Fruits are yet the other powerful group, most loaded with sugars that promote weight loss and energy. Calories of these foods usually burn themselves out. The nutrition you get from these foods actually feeds your body both on the outside and inside.
The foods at a farmer's market or produce aisle don't require a nutrition label, ever wonder why? Because you see the ingredient and most would make manufacturers rewrite the label. If the sugar content is high, it isn't a refined sugar. Although some fruits may cause havoc with your teeth, remember to brush afterwards.
Keep in mind that nutrition labels are just a guideline to nutrition. The only things that servings would be of importance is when it comes to fats and sodium, and I'll also include refined sugars. The ingredients are listed in descending order of predominance. So if the second or third ingredient is a sugar, especially a refined sugar, the servings should be enforced because too much can cause weight gain.
More about nutrition labels and how to get the most out of them will be discussed in the future, since data may be changing.
The sad thing is that the nutrition label is suppose to help us achieve our nutritional goals. But it is very deceiving and has nothing to do with nutrition facts. And although many try, they miss that with a label you include ingredients, too.
I think we are misinterpreting the Sugars and giving them a bad rap. I also believe that a diet of 2000 calories as a model to our nutritional value is deceiving and flawed. When I wrote this I wanted to point out how deceptive labels are and how to cut to the chase.
Sugar isn't exactly a bad thing. Sure it adds to calories, but energy burns them and one can't deny that sugar is energy. Energy can be like a cheetah, quick bursts then drop. You see a cheetah may be the fastest animal on earth, but it can only achieve this for a short period of time. That is how bad sugar works. It peaks and drops quickly. In other words, your energy is short lived.
There are good sugars and bad sugars that supply the good and the bad energy. You want the sugars that run a marathon, meaning pure energy that burns itself out and burns calories. You also must know how to use them to your advantage. You should know your sugar daily requirement and more sugar facts.
Note a healthy sugar: Maple syrup. Don't forget honey. There is also stevia and monk fruit. Stevia may contain alcohol so look for the non-alcoholic variety. I tend to use maple syrup to sweeten certain food. I use about 1/10th of a serving because a little goes a long way.
Vegetables can be eaten in unlimited servings and weight gain is minimal. Legumes are filling and nutritious. Seeds are powerful and promote many aspects of a healthy lifestyle(energy, weight loss, sleep). Fruits are yet the other powerful group, most loaded with sugars that promote weight loss and energy. Calories of these foods usually burn themselves out. The nutrition you get from these foods actually feeds your body both on the outside and inside.
The foods at a farmer's market or produce aisle don't require a nutrition label, ever wonder why? Because you see the ingredient and most would make manufacturers rewrite the label. If the sugar content is high, it isn't a refined sugar. Although some fruits may cause havoc with your teeth, remember to brush afterwards.
Keep in mind that nutrition labels are just a guideline to nutrition. The only things that servings would be of importance is when it comes to fats and sodium, and I'll also include refined sugars. The ingredients are listed in descending order of predominance. So if the second or third ingredient is a sugar, especially a refined sugar, the servings should be enforced because too much can cause weight gain.
More about nutrition labels and how to get the most out of them will be discussed in the future, since data may be changing.
Thursday, July 18, 2013
Lifestyle Health
Sometimes I have so much to talk about that I don't know where to put it. It's not really a topic that would make for a well written blog entry, so I give you a variety of useful topics and links. Somehow, I don't think anyone will complain.
How much exercise do you need? That would depend on what you are planning to accomplish. At some point, the exercises should be for maintenance rather than for competition or building bigger muscles.
More and more people are finding homeopathic solutions for what ails them. Natural remedies doctors use to stay in tip top shape. I will be talking about homeopathic solutions in future entries.
Not to be outdone by the on-again/off-again reports of health benefits of alcohol and coffee, a link to health and marijuana has been found. Stay tuned!
It's summer so forget the gym and try these outdoor activities for fitness. While you're at it, keep that heart healthy with these four exercises.
Need health tools? Here's a few that are a must for a healthy lifestyle.
Remember this? Looks like in my assessment I may have missed the carbs in energy.
I have a problem keeping my fruits and vegetables from spoiling just days after I buy them. This can be rather costly. Lucky for me I found this!
If you are still struggling to enter a healthy lifestyle, maybe you should go back to square one. You might need to mentally prepare for it. This involves a mind over body approach.
It looks like there is a Healthy People 2020 project in the government's agenda. The site is rather informative and outlines its goals to bring about a healthy America. So along the same lines, check this site out.
Seems that cash will motivate people to embrace a healthy lifestyle. Fine here's your paycheck:
Quit smoking, save thousands a year on cigarettes. Eat right and exercise, save thousands a year on doctors. Eat healthy foods and eat less, save a few hundred a year. Overall the check can add up to about $5000 in savings a year.
How much exercise do you need? That would depend on what you are planning to accomplish. At some point, the exercises should be for maintenance rather than for competition or building bigger muscles.
More and more people are finding homeopathic solutions for what ails them. Natural remedies doctors use to stay in tip top shape. I will be talking about homeopathic solutions in future entries.
Not to be outdone by the on-again/off-again reports of health benefits of alcohol and coffee, a link to health and marijuana has been found. Stay tuned!
It's summer so forget the gym and try these outdoor activities for fitness. While you're at it, keep that heart healthy with these four exercises.
Need health tools? Here's a few that are a must for a healthy lifestyle.
Remember this? Looks like in my assessment I may have missed the carbs in energy.
I have a problem keeping my fruits and vegetables from spoiling just days after I buy them. This can be rather costly. Lucky for me I found this!
If you are still struggling to enter a healthy lifestyle, maybe you should go back to square one. You might need to mentally prepare for it. This involves a mind over body approach.
It looks like there is a Healthy People 2020 project in the government's agenda. The site is rather informative and outlines its goals to bring about a healthy America. So along the same lines, check this site out.
Seems that cash will motivate people to embrace a healthy lifestyle. Fine here's your paycheck:
Quit smoking, save thousands a year on cigarettes. Eat right and exercise, save thousands a year on doctors. Eat healthy foods and eat less, save a few hundred a year. Overall the check can add up to about $5000 in savings a year.
Wednesday, July 17, 2013
Healthy Facts About Healthy Nutrition
Over the years, I have made and seen many mistakes when it comes to nutrition. I remember the all-you-can-eat salad bars. Most of the healthy ingredients were offset by the unhealthy ingredients. If you used prepared salad dressings, your fat and caloric intake(not to mention sodium) killed the benefits of the healthy ingredients. Then you had the 'extras' that weren't at all healthy like pasta salads and chicken wings!
I usually make my own dressings, with extra virgin olive oil and vinegar. The vinegar is mostly balsamic, but I also use red wine, apple cider and even distilled. I like experimenting and alter the flavor by either increasing the oil or the vinegar. My spices are limited or no (sea or Kosher) salt, turmeric, black pepper, basil, oregano, and garlic salt to name a few. If I do buy the commercial dressings, I look for lowest fat, sodium and sugar contents. Stay clear from the bargains because they aren't the healthiest. I also try to only use the serving size, because you run into trouble when you over indulge, as most do.
If you want ingredients for a super salad start here. Although, I prefer my chard and kale cooked, and spinach can go either way, I am not one to use them in my salad. Now, note #9:
I usually make my own dressings, with extra virgin olive oil and vinegar. The vinegar is mostly balsamic, but I also use red wine, apple cider and even distilled. I like experimenting and alter the flavor by either increasing the oil or the vinegar. My spices are limited or no (sea or Kosher) salt, turmeric, black pepper, basil, oregano, and garlic salt to name a few. If I do buy the commercial dressings, I look for lowest fat, sodium and sugar contents. Stay clear from the bargains because they aren't the healthiest. I also try to only use the serving size, because you run into trouble when you over indulge, as most do.
If you want ingredients for a super salad start here. Although, I prefer my chard and kale cooked, and spinach can go either way, I am not one to use them in my salad. Now, note #9:
No. 9: Iceberg Lettuce
Portion: 1/6 of a medium head
Calories: 10
Carbs: 2 grams
Fiber: 1 gram
Calories: 10
Carbs: 2 grams
Fiber: 1 gram
Iceberg lettuce may be the most popular of all the
salad greens, but it's definitely not the healthiest diet choice. Although the
calories may be comparable to other salad greens, the nutrients are not. Still,
crispy and inexpensive iceberg doesn't completely deserve its bad reputation.
"It has a high water count so it contributes to your
daily fluid needs," says McVaugh, "and it is still a
vegetable."
I always said that iceberg isn't really healthy per se, other than being a good water source that helps you fill up quicker. It shouldn't be eaten alone because it has very little nutrients.
Whatever nutrition you are on, you're asking for trouble if your idea of vegetable is the potato with your meat. Vegetables should be what people consume most during their meals. You will notice that most times there is a list of foods that can fight what ails you, vegetables are always on the list. So don't be surprised at the foods that boost your brain power. Speaking about brain-boosting foods, there are more here.
If you need to burn fat fast, try these foods. I talked about the importance of fiber, now meet some fiber bombs. If you need energy, try these foods. There are low carb fruits that can help if your diabetic.
So most of us have been told our fill on the healthy foods, but what about those to avoid? There are those that appear to be healthy, but aren't. It always pays to look at the flip-side of the coin. When it comes to frozen foods, I try to avoid them unless absolutely necessary, except for frozen veggies. I will admit that at one time they were a staple at work and they did help me stay healthy. I think they are OK if used occasionally because they are usually high in sodium. Here's the best ones for weight loss.
Here are facts and fiction about ways to boost your metabolism.
Eggs are a perfect nutritious food but should be limited to four a week.
Eggs are a perfect nutritious food but should be limited to four a week.
You can bet there will be more to say about healthy nutrition, because it is a central issue for healthy lifestyles.
Tuesday, July 16, 2013
Workplace Wellness
In an email I received some shocking news that never dawned on me. Spending 40 hours, or more, at work may not be the healthiest of environment. The most germs are found in the break room. The email was from the Cleveland Clinic:
| And the award for dirtiest spot in your workplace goes to cafeterias and break rooms. Wash your hands or use sanitizing gel before eating. |
When you think about germ hot spots at your workplace, the last place you probably consider is the break room, where you prepare and eat all your food. Well, we hate to ruin your appetite, but office kitchens and break rooms have even dirtier surfaces than the restrooms. Some of the most germ-infested areas: microwave and refrigerator door handles, vending machine buttons, and the kitchen sink faucet. Wiping down surfaces with cleansing wipes and washing your hands before eating can help keep you safe from germs and minimize your risk of getting sick.
~~~~~~~~~~~~~~
You can bet that I am going to be more careful at work, and possibly eat outside. Your overall health at work tends to suffer, but there are ways to stay healthy at work. There are also ways to have a healthier work life. Here are some literature and resources you might be able to use on the topic and beyond. Watch for burnout, which leads to emotional eating in women.
Staying healthy at work should be a priority. In winter it is 10 times more challenging to stay healthy. Don't stop washing your hands often, especially after using the washroom. Here are more tips.
To save money and preserve your health, bring your own food. Most restaurants don't rally offer healthy meals and aren't exactly germ free.
Other workplace wellness tips are here. |
Monday, July 15, 2013
Websites For Health or Yet Another Resource Entry
I love giving out helpful sites that I have found online. Information leads to knowledge and knowledge leads to motivation. If one or any of these sites help you in any way to get healthy, then putting time in this blog is worth it. It is still in its infancy, but when it comes to health, it must last a lifetime.
Find your limitless potential at Live Strong. A site with tips, articles, tools and resources to get in shape and shape a healthy lifestyle.
Set your goals and meet your motivator.
In a mobile world, there's apps for your health and fitness life.
I'd be a hypocrite if I thought I had all the answers. There is a load of health information out there.
Health resources and information can be found here.
Here are 15 popular health sites.
I am shocked, truly shocked to see great health sites put out by the government. Loaded with information and resources for health.
If you need answers about cancer go here. If you want answers about your heart go here. Both sites are loaded with information and resources on health.
For the ladies and their health goals.
Do you know your risk to develop diseases? Here you can find out and work to prevent it.
I would think that Healthlinks speaks for itself.
Although there are sites that sell products, you can't get this many health links of information.
As if these aren't enough, here's a bonus!
Find your limitless potential at Live Strong. A site with tips, articles, tools and resources to get in shape and shape a healthy lifestyle.
Set your goals and meet your motivator.
In a mobile world, there's apps for your health and fitness life.
I'd be a hypocrite if I thought I had all the answers. There is a load of health information out there.
Health resources and information can be found here.
Here are 15 popular health sites.
I am shocked, truly shocked to see great health sites put out by the government. Loaded with information and resources for health.
If you need answers about cancer go here. If you want answers about your heart go here. Both sites are loaded with information and resources on health.
For the ladies and their health goals.
Do you know your risk to develop diseases? Here you can find out and work to prevent it.
I would think that Healthlinks speaks for itself.
Although there are sites that sell products, you can't get this many health links of information.
As if these aren't enough, here's a bonus!
Sunday, July 14, 2013
The Enemy Within
Stress is a part of life in today's hectic world. We have too many responsibilities and demands placed on our shoulders and not enough time to do them. That is basically the stress factor that can skyrocket out of control unless you nip it in the bud. Stress comes hand-in-hand with anxiety at times and that can lead to depression. I do believe that stress is the cornerstone of most mental health issues.
So where can you start to eliminate and/or cope with stress? Start here. My mood boosting entry will give you a start. Here are some simple ways to reduce stress. The site is loaded with stress reducing ideas. Here are some common stress triggers and how to beat them.
Meditation seems to work along with the other relaxation techniques found at the bottom of the page. Stress relief can sometimes be surprising and simple. Need more?
When all is said and done, perhaps stress can be managed by managing time. My personal stress comes from being late. Giving myself some time, I may experience stress, but I end up conquering it.
For now try it once and if it works stick with it. There is also a product that seems to relieve stress and anxiety and it works.
So where can you start to eliminate and/or cope with stress? Start here. My mood boosting entry will give you a start. Here are some simple ways to reduce stress. The site is loaded with stress reducing ideas. Here are some common stress triggers and how to beat them.
Meditation seems to work along with the other relaxation techniques found at the bottom of the page. Stress relief can sometimes be surprising and simple. Need more?
When all is said and done, perhaps stress can be managed by managing time. My personal stress comes from being late. Giving myself some time, I may experience stress, but I end up conquering it.
For now try it once and if it works stick with it. There is also a product that seems to relieve stress and anxiety and it works.
Saturday, July 13, 2013
If I Were A Captain Of Industry
This is just my educated guess on the health benefits of the Nutrition Label. Keep in mind that science is ever changing and everything is a hypothesis.
My secret hypothesis of the food label.
Does your food label have a secret that tells you how to use food to your advantage? I'll discuss food labels and labeling throughout my blog. I believe the food label can tell us how to lose weight and how to gain energy. There it is staring us in the face but we just don't get it. I talked Trans Fats in foods and the loopholes involved. It pays to read the label as a whole, but it also serves you better if you know what to look for to benefit you.
To Lose Weight:
The label's secret to lose weight are Carbs and Sodium. There are minor influences that come from Cholesterol and Potassium.
There are good carbs and bad carbs. There are also not-so-bad carbs. If the Fiber is greater than the Sugars, that is a great product. Fiber is what moves the foods throughout your body. I believe that you can never have too much fiber but people aren't getting enough fiber. That's why veggies are an essential. Their sugars are practically non-existent.
Signals' Rule 1 to losing weight....Get more fiber.
Sugars are a two-edged sword. There are bad sugars and there are bad sugars. White and brown sugars, hfcs, etc. BAD. Maple syrup, honey and most natural fruit sugars, GOOD.
Then you have your Cholesterol and Potassium. Cholesterol can be bad or good. Consider Potassium as the anti-Sodium.
Sodium is an enemy to weight and overall health. It makes food taste good and makes us consume multiple servings. In the meantime it raises our blood pressure and makes us prone to heart disease and stroke. We get an overabundance of sodium not only from our foods but also our environment.
Signals Rule 2 to losing weight....Get less salt.
Rule 2a to lose weight...Increase Potassium and get more good cholesterol than bad.
There is your weight loss formula.
To Increase Energy:
Need more energy? Watch the Fats and the Protein. Protein is a builder and a fuel for energy. Fats can either be a lubrication or sand for the gears. Good oils and protein, increased energy. Bad oils and protein, decreased energy and overall ones overall health through weight gain.
Read about good oils and bad oils here, here, and here.
Protein is your basic life energy. Be careful if meat is your main source of protein because it can raise your cholesterol. Too much protein can put a strain on the kidneys. Here is your daily requirement. It is a bit different for athletes. The other good benefit, among others, of protein is that it repairs and builds muscle.
Signals overall energy rule....know your good oils and protein and get the most out of them.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a personal commentary by Signals. Signals has been blogging about health at other sites since 2002. Although this theory may eventually be proven wrong, I believe it's right based on my personal research and experiences.
My secret hypothesis of the food label.
Does your food label have a secret that tells you how to use food to your advantage? I'll discuss food labels and labeling throughout my blog. I believe the food label can tell us how to lose weight and how to gain energy. There it is staring us in the face but we just don't get it. I talked Trans Fats in foods and the loopholes involved. It pays to read the label as a whole, but it also serves you better if you know what to look for to benefit you.
To Lose Weight:
The label's secret to lose weight are Carbs and Sodium. There are minor influences that come from Cholesterol and Potassium.
There are good carbs and bad carbs. There are also not-so-bad carbs. If the Fiber is greater than the Sugars, that is a great product. Fiber is what moves the foods throughout your body. I believe that you can never have too much fiber but people aren't getting enough fiber. That's why veggies are an essential. Their sugars are practically non-existent.
Signals' Rule 1 to losing weight....Get more fiber.
Sugars are a two-edged sword. There are bad sugars and there are bad sugars. White and brown sugars, hfcs, etc. BAD. Maple syrup, honey and most natural fruit sugars, GOOD.
Then you have your Cholesterol and Potassium. Cholesterol can be bad or good. Consider Potassium as the anti-Sodium.
Sodium is an enemy to weight and overall health. It makes food taste good and makes us consume multiple servings. In the meantime it raises our blood pressure and makes us prone to heart disease and stroke. We get an overabundance of sodium not only from our foods but also our environment.
Signals Rule 2 to losing weight....Get less salt.
Rule 2a to lose weight...Increase Potassium and get more good cholesterol than bad.
There is your weight loss formula.
To Increase Energy:
Need more energy? Watch the Fats and the Protein. Protein is a builder and a fuel for energy. Fats can either be a lubrication or sand for the gears. Good oils and protein, increased energy. Bad oils and protein, decreased energy and overall ones overall health through weight gain.
Read about good oils and bad oils here, here, and here.
Protein is your basic life energy. Be careful if meat is your main source of protein because it can raise your cholesterol. Too much protein can put a strain on the kidneys. Here is your daily requirement. It is a bit different for athletes. The other good benefit, among others, of protein is that it repairs and builds muscle.
Signals overall energy rule....know your good oils and protein and get the most out of them.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a personal commentary by Signals. Signals has been blogging about health at other sites since 2002. Although this theory may eventually be proven wrong, I believe it's right based on my personal research and experiences.
Friday, July 12, 2013
The Controversial Savior
The world of medicine has shifted research into overdrive. We are finding ways to prevent and fight all cancers that we are prone to. Alzheimer's might be an epidemic in the years to come, but we are finding ways to fight it and possibly cure it. Regardless what people think, you can thank Stem Cell Research for bringing it to light. You can believe what you want and argue the ethics to using human embryos, but it works and is taking medicine out of the stone age.
They look at every microscopic fiber of our DNA and are able to trace where the disease originates and how to cure it. The controversy over the research was losing sight about the real benefit.
Look at people who need organ transplants that are on such a long waiting list that death is guaranteed. Imagine having the organs available when needed. Welcome to the developing liver.
I'll admit that I was against Stem Cell Research at first. That was because I believed in the religious and ethics arguments. Then I saw it as a savior. The research has helped my ailments in the past and will be in my future for what ails me.
They look at every microscopic fiber of our DNA and are able to trace where the disease originates and how to cure it. The controversy over the research was losing sight about the real benefit.
Look at people who need organ transplants that are on such a long waiting list that death is guaranteed. Imagine having the organs available when needed. Welcome to the developing liver.
I'll admit that I was against Stem Cell Research at first. That was because I believed in the religious and ethics arguments. Then I saw it as a savior. The research has helped my ailments in the past and will be in my future for what ails me.
Thursday, July 11, 2013
Life Expectancy
The average life expectancy is 78.6, so how long do you expect to live? Lets start here and work through the plusses and minuses. Surprised me were giving birth to a boy -1 year(I'm shocked that it doesn't specify which parent it applies to so I'll say both) and flossing each day +4 years.
I never heard of the Okinawa Diet so I figured I'd learn more here and here. I wasn't too surprised that being poor is a -5 years, but if you are wealthy and live in Monaco you get +14 years.
For the record, I consume many vegetable and prefer to cook many of them rather than eating them raw. The benefits of say a tomato can only be had when it is cooked, that's why sauces, for example, are more beneficial than your salad tomato.
This study also lacks the male and female factor. So I'll add it and prepare to be surprised. Here is Social Security's take on it and they even give you a calculator. Although women outlived men by as much as 5 years the gap in the United States is narrowing perhaps because women aren't treated for symptoms such as cholesterol and blood pressure. We are just starting to see that symptoms of a heart attack are different in women than men.
Back a few years we wondered why do women outlive men? If you are rich, then men are catching up. Whatever you want to assume, the fact is that men are narrowing the longevity gap with women. My own theory is that the gap has been narrowing since women entered the workforce and in many households they are now the primary breadwinners. They are subjected to poorer diets and work stress in its many forms and pressures.
If you're like me, you don't really want to know what the numbers say about your life expectancy. So reflect on the positive and look for your Real Age and try to improve it. Yes that is a Dr. Oz and Dr. Rozien website. I knew it before I even knew Dr Oz!
I never heard of the Okinawa Diet so I figured I'd learn more here and here. I wasn't too surprised that being poor is a -5 years, but if you are wealthy and live in Monaco you get +14 years.
For the record, I consume many vegetable and prefer to cook many of them rather than eating them raw. The benefits of say a tomato can only be had when it is cooked, that's why sauces, for example, are more beneficial than your salad tomato.
This study also lacks the male and female factor. So I'll add it and prepare to be surprised. Here is Social Security's take on it and they even give you a calculator. Although women outlived men by as much as 5 years the gap in the United States is narrowing perhaps because women aren't treated for symptoms such as cholesterol and blood pressure. We are just starting to see that symptoms of a heart attack are different in women than men.
Back a few years we wondered why do women outlive men? If you are rich, then men are catching up. Whatever you want to assume, the fact is that men are narrowing the longevity gap with women. My own theory is that the gap has been narrowing since women entered the workforce and in many households they are now the primary breadwinners. They are subjected to poorer diets and work stress in its many forms and pressures.
If you're like me, you don't really want to know what the numbers say about your life expectancy. So reflect on the positive and look for your Real Age and try to improve it. Yes that is a Dr. Oz and Dr. Rozien website. I knew it before I even knew Dr Oz!
Wednesday, July 10, 2013
Pump Up Your Workouts
You can procrastinate, but a healthy lifestyle involves both nutrition and physical activity. I've talked about foods that can give you energy and help you lose weight to start you on a healthy lifestyle that will eventually, not be a fad or a part of your life, be your life. Without movement, the health goes out the window.
It's true that you can get healthy and reverse your bad health and habits at any age. The thing is that a body at rest, will stay at rest and a body in motion will see results of a healthy lifestyle.
To start, you must realize that you must develop an exercise routine that works for you. Each one is an individual and what works for one may not work for others. To get to your exercise level, you should experiment with different routines and try changing it every 2-3 months to see the best results. Find your cardio, weight training and endurance exercises that work for you. Start slow and build it up to where you've reached your goals and can go into a maintenance mode of exercises.
Women should do strength training and debunk the 'big as men' myth. Weights help tone and shape and are a useful tool for building a sexy body.
A big step in exercising is beating procrastination. Here are some tips and advice to help you start getting active. Excuses are soon to be dead at the door. There is physical activity for all ages. Find out what your requirement is. After that you can be active your way!
Your fitness goals and programs to get there can be found here. Find a workout at your level of training for different body parts and other exercises here. Maybe you want to explore family fitness and workout as a family of all ages. Maybe pilates is your cup of tea or running and jogging does you good. Walking is the easiest of exercise and needs to be a daily thing. Don't forget to include weight training in your exercise routines.
I believe that when it comes to a healthy overall lifestyle, knowledge is not only power, but a motivator. So learn the basics of an exercise program. I'll even give you your exercise prescription. Yet another site to help you keep track of nutrition and exercise. Here are more fitness exercises and tips.
Here are some good fitness sites you can use.
Now, get up and do something!
It's true that you can get healthy and reverse your bad health and habits at any age. The thing is that a body at rest, will stay at rest and a body in motion will see results of a healthy lifestyle.
To start, you must realize that you must develop an exercise routine that works for you. Each one is an individual and what works for one may not work for others. To get to your exercise level, you should experiment with different routines and try changing it every 2-3 months to see the best results. Find your cardio, weight training and endurance exercises that work for you. Start slow and build it up to where you've reached your goals and can go into a maintenance mode of exercises.
Women should do strength training and debunk the 'big as men' myth. Weights help tone and shape and are a useful tool for building a sexy body.
A big step in exercising is beating procrastination. Here are some tips and advice to help you start getting active. Excuses are soon to be dead at the door. There is physical activity for all ages. Find out what your requirement is. After that you can be active your way!
Your fitness goals and programs to get there can be found here. Find a workout at your level of training for different body parts and other exercises here. Maybe you want to explore family fitness and workout as a family of all ages. Maybe pilates is your cup of tea or running and jogging does you good. Walking is the easiest of exercise and needs to be a daily thing. Don't forget to include weight training in your exercise routines.
I believe that when it comes to a healthy overall lifestyle, knowledge is not only power, but a motivator. So learn the basics of an exercise program. I'll even give you your exercise prescription. Yet another site to help you keep track of nutrition and exercise. Here are more fitness exercises and tips.
Here are some good fitness sites you can use.
Now, get up and do something!
Tuesday, July 9, 2013
Boosting Your Mood
Part of a healthy lifestyle is having a positive mood about life. A good place to start is to get a good nights sleep. Get a better nights sleep by changing the foods you eat during the day. If you are feeling down and out try these natural boosters.
Exercise is always a mood booster. If you need tips on diet, exercise and health, sign up for Jillian's newsletter. If you need a personal trainer with resources on health, check out Denise.
Here are foods that can boost your mood. There are also 31 days to boost your mood. It is being proven that foods can alter brain chemistry to boost your mood.
Still your best mood boosters are in the activities. Movement is really a natural booster. Sometimes there are simple solutions.
My personal suggestion as far as a mood boosting supplement would be SAM-e. I do believe that taken correctly on an empty stomach and no food for 30 minutes after taking it, works. There are also other mood boosting supplements that may work. Need more?
Exercise is always a mood booster. If you need tips on diet, exercise and health, sign up for Jillian's newsletter. If you need a personal trainer with resources on health, check out Denise.
Here are foods that can boost your mood. There are also 31 days to boost your mood. It is being proven that foods can alter brain chemistry to boost your mood.
Still your best mood boosters are in the activities. Movement is really a natural booster. Sometimes there are simple solutions.
My personal suggestion as far as a mood boosting supplement would be SAM-e. I do believe that taken correctly on an empty stomach and no food for 30 minutes after taking it, works. There are also other mood boosting supplements that may work. Need more?
Monday, July 8, 2013
For The Health Of It!
We are on the cutting edge of health research and information is ever changing. This is the purpose of an entry with a variety of topics. Oh, and we have links, too!
I have always believed that milk consumption should be limited once you pass the age of 12. This is just my opinion. I feel any dairy after that age should be limited to yogurt and dairy. I am lactose intolerant but can consume cheeses and yogurts without a problem. New research proves me right, but since kids don't eat kale, low-fat milk is the alternative. Keep in mind that milk can be high in cholesterol(Remember most people consume more than one serving).
In case you haven't noticed, on the left side of the above site, there are other health related links. This story about bookworms and Alzheimer's caught my eye.
I found an impressive site of information that comes from, of all things, the government. The FDA has links and resources that are informative and health related.
During the cold and flu season I try to limit my gym time. Why? Because it seems that some people go to the gym when they are sick, instead of curing what ails them. Although exercise can help beat what ails you, it can't cure what you already have.
Eat Right has eating and cooking tips and other resources for a healthy diet. The Academy of Nutrition and Dietetics will guide you through reading labels and cooking healthy meals through a variety of resources.
SuperTracker is another interesting government site. It tracks both your nutrition and exercise, and has nutrition information of over 8000 foods that it lets you compare side-to-side.
Do you think that you will live to be 100 and beyond? Answer a 40 questions and find out if you will and what you need to do to get there.
Here are some calculators that are useful and may be life saving.
If you need to find a specific doctor or specialist in your area, HealthGrades finds the best in your area.
Useful sites to map your routine can be found at MapMyRun, MapMyHike, MapMyRide, and MapMyWalk. There are paid plans, but there is free, too!
Summer Tomato is a blog on making healthy meals become delicious!
In a world gone mad and full of stress and anxiety, Zen Habits just might help you calm the beast within.
I have always believed that milk consumption should be limited once you pass the age of 12. This is just my opinion. I feel any dairy after that age should be limited to yogurt and dairy. I am lactose intolerant but can consume cheeses and yogurts without a problem. New research proves me right, but since kids don't eat kale, low-fat milk is the alternative. Keep in mind that milk can be high in cholesterol(Remember most people consume more than one serving).
In case you haven't noticed, on the left side of the above site, there are other health related links. This story about bookworms and Alzheimer's caught my eye.
I found an impressive site of information that comes from, of all things, the government. The FDA has links and resources that are informative and health related.
During the cold and flu season I try to limit my gym time. Why? Because it seems that some people go to the gym when they are sick, instead of curing what ails them. Although exercise can help beat what ails you, it can't cure what you already have.
Eat Right has eating and cooking tips and other resources for a healthy diet. The Academy of Nutrition and Dietetics will guide you through reading labels and cooking healthy meals through a variety of resources.
SuperTracker is another interesting government site. It tracks both your nutrition and exercise, and has nutrition information of over 8000 foods that it lets you compare side-to-side.
Do you think that you will live to be 100 and beyond? Answer a 40 questions and find out if you will and what you need to do to get there.
Here are some calculators that are useful and may be life saving.
If you need to find a specific doctor or specialist in your area, HealthGrades finds the best in your area.
Useful sites to map your routine can be found at MapMyRun, MapMyHike, MapMyRide, and MapMyWalk. There are paid plans, but there is free, too!
Summer Tomato is a blog on making healthy meals become delicious!
In a world gone mad and full of stress and anxiety, Zen Habits just might help you calm the beast within.
Sunday, July 7, 2013
Health Journal 1
Since this blog is still in an experimental stage, it will be changing and evolving in many ways and in many directions. I am thinking of starting a health journal entry either monthly or bi-monthly. It will include a variety of health topics rather than just one and it will include featured sites for your health.
Even with all the breakthroughs and information we have about cancer, we are still surrounded by myths that people are buying into. At one time, even I believed that a man couldn't get breast cancer. Never fear because there are ways to prevent cancer.
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Suicide rates are on the rise in the USA, but Greenland is the suicide capital of the world. Here are some resources for suicide prevention.
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MNT, Medical News Today, has the most popular health news articles of the year. This may be news you missed or hasn't reached your news outlets, yet. Here is something that would affect my area, but I've only heard of the Lyme disease spread by ticks.
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There are 4 aspects in life that would make you live a healthy lifestyle. You need money for your finances, people for your social life, play to enjoy a physical life, and health for the overall well being of your life. Although the site is powered by Humana, My Well-Being is a fun and informative site that takes the 4 aspects to easy ways to improve your overall health. They have a section for recommended books and some, especially the For Dummies series, for free. They mail you an issue just for joining.
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Alzheimer's will become an epidemic soon, unless we do what we can to avoid it. Luminosity has the best exercises for your brain. Here are other ways to help fight Alzheimer's.
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When it comes to healthy eating, one of my favorites nutrition for health is the G-BOMBS diet. Greens, Beans, Onions, Mushrooms, Berries and Seeds are a powerhouse combination, and you should strive for at least three of them everyday.
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When it comes to healthy recipes, making healthy out of trash, making healthy delicious, etc., Dr. Oz, leads the way.
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Working out is hard to do, but you need to do it. You need to establish a workout routine so find one here, here and here, also here, and finally here.
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It's summer and the Farmer's Markets are in full swing, so you can buy healthy at a reasonable price. Find one near you. Here's another one.
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Even with all the breakthroughs and information we have about cancer, we are still surrounded by myths that people are buying into. At one time, even I believed that a man couldn't get breast cancer. Never fear because there are ways to prevent cancer.
~~~~~~~~~~
Suicide rates are on the rise in the USA, but Greenland is the suicide capital of the world. Here are some resources for suicide prevention.
~~~~~~~~~~
MNT, Medical News Today, has the most popular health news articles of the year. This may be news you missed or hasn't reached your news outlets, yet. Here is something that would affect my area, but I've only heard of the Lyme disease spread by ticks.
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There are 4 aspects in life that would make you live a healthy lifestyle. You need money for your finances, people for your social life, play to enjoy a physical life, and health for the overall well being of your life. Although the site is powered by Humana, My Well-Being is a fun and informative site that takes the 4 aspects to easy ways to improve your overall health. They have a section for recommended books and some, especially the For Dummies series, for free. They mail you an issue just for joining.
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Alzheimer's will become an epidemic soon, unless we do what we can to avoid it. Luminosity has the best exercises for your brain. Here are other ways to help fight Alzheimer's.
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When it comes to healthy eating, one of my favorites nutrition for health is the G-BOMBS diet. Greens, Beans, Onions, Mushrooms, Berries and Seeds are a powerhouse combination, and you should strive for at least three of them everyday.
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When it comes to healthy recipes, making healthy out of trash, making healthy delicious, etc., Dr. Oz, leads the way.
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Working out is hard to do, but you need to do it. You need to establish a workout routine so find one here, here and here, also here, and finally here.
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It's summer and the Farmer's Markets are in full swing, so you can buy healthy at a reasonable price. Find one near you. Here's another one.
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Saturday, July 6, 2013
HFCS
Although most added sweeteners to our foods can cause obesity and diabetes, High Fructose Corn Syrup is the leader. Now found in most foods, it may be the major reason why obesity is increasing in this country. Beware that the name is changing, because of its bad reputation.
Of course, you have the Corn Refiners Association giving their propaganda, as they twist and spin. HFCS may not be any worse than sugar, but high consumption due to it being found in foods, puts it in the lead. Their stats paint a rosy picture, but this pretty much gives the reality. No doubt that the corn refiners are making a lucrative profit off their product, and will fire back with more twist and spin. Check for yourself, all the reputable studies that the Corn Refiners Association tries to debunk.
Although the negativity grows, the refiners are relentless in their propaganda. I have signed both these petitions, and I encourage others to do the same.
You can see who else has interest in HFCS as the article names its biggest user by name...
The letter was signed by the president of the Corn Refiners Association and also by a cardiologist/professor with a university affiliation. It did not disclose the cardiologist's conflicts of interest, but a Medline search revealed that he has received research funding and consulting fees from PepsiCo, one of the biggest users of HFCS in the world.
At the very least, you have to wonder why the corn refiners are pushing for the name change of such a reputable and safe product. They even put up their "experts" and "doctors" against the JAMA, which shows a slight sense of desperation.
Of course, you have the Corn Refiners Association giving their propaganda, as they twist and spin. HFCS may not be any worse than sugar, but high consumption due to it being found in foods, puts it in the lead. Their stats paint a rosy picture, but this pretty much gives the reality. No doubt that the corn refiners are making a lucrative profit off their product, and will fire back with more twist and spin. Check for yourself, all the reputable studies that the Corn Refiners Association tries to debunk.
Although the negativity grows, the refiners are relentless in their propaganda. I have signed both these petitions, and I encourage others to do the same.
You can see who else has interest in HFCS as the article names its biggest user by name...
The letter was signed by the president of the Corn Refiners Association and also by a cardiologist/professor with a university affiliation. It did not disclose the cardiologist's conflicts of interest, but a Medline search revealed that he has received research funding and consulting fees from PepsiCo, one of the biggest users of HFCS in the world.
At the very least, you have to wonder why the corn refiners are pushing for the name change of such a reputable and safe product. They even put up their "experts" and "doctors" against the JAMA, which shows a slight sense of desperation.
Friday, July 5, 2013
Mediterranean Health
It seems that nowadays the Holy Grail of lifestyles is the Mediterranean Diet. A secret I encountered when I lived in Southern Europe is that each season produces its own fruit. What this means is that you live off the land because the land will always bare some kind of fruit(fruit meaning food in general). Since I am a firm believer that eating local foods is a foundation to overall health, it will be discussed elsewhere.
Sometimes the foods have to do with one's heritage, as a health benefit to a person's nutritional benefits. The Mediterranean nutrition is something that will benefit everyone in some way. Here is a shopping list for the Mediterranean Diet. Here are some recipes. Personally I would cut back on dairy and limit it to yogurt and cheese only. Take note of the Pyramid because you will find many differences from the Pyramid or My Plate we use in the United States.
The benefits of this diet, if done right, are very beneficial. The other aspects to this lifestyle is that the meals are shared and eaten in a social setting. You also get plenty of exercise through physical activities. These are the true combinations of what makes this diet as healthy as it is. You can't expect to eat Mediterranean-style foods and live a sedentary lifestyle and hope for optimal health. It just won't work. More info here.
You can't get too much information on the Mediterranean Diet, and only you can determine what to eat. Just to add my comments on the last link, salt should be substituted with other spices, but in Europe there are many dishes that are heavily salted. To the list of fish, I would like to add the barramundi. Extra Virgin Olive Oil should be used in salads, while regular olive oil should be used for cooking. Take note, REAL olive oil comes from only ONE country. If it comes from more than one country such as Italy, Greece and Spain, for example, it is a mixture of oils that take away from real olive oil benefits.
I still say to limit your dairy and only consume yogurt and cheese. I consume 4 oz. of yogurt each morning and cheese on occasion. I avoid milk as much as I can. I don't agree with only one glass of wine because in Europe they consume 2 glasses of wine. One with their lunch and one with their supper.
Again, keep in mind that the diet involves not only nutrition, but eating meals with families and friends, and physical activity and exercise.
Sometimes the foods have to do with one's heritage, as a health benefit to a person's nutritional benefits. The Mediterranean nutrition is something that will benefit everyone in some way. Here is a shopping list for the Mediterranean Diet. Here are some recipes. Personally I would cut back on dairy and limit it to yogurt and cheese only. Take note of the Pyramid because you will find many differences from the Pyramid or My Plate we use in the United States.
The benefits of this diet, if done right, are very beneficial. The other aspects to this lifestyle is that the meals are shared and eaten in a social setting. You also get plenty of exercise through physical activities. These are the true combinations of what makes this diet as healthy as it is. You can't expect to eat Mediterranean-style foods and live a sedentary lifestyle and hope for optimal health. It just won't work. More info here.
You can't get too much information on the Mediterranean Diet, and only you can determine what to eat. Just to add my comments on the last link, salt should be substituted with other spices, but in Europe there are many dishes that are heavily salted. To the list of fish, I would like to add the barramundi. Extra Virgin Olive Oil should be used in salads, while regular olive oil should be used for cooking. Take note, REAL olive oil comes from only ONE country. If it comes from more than one country such as Italy, Greece and Spain, for example, it is a mixture of oils that take away from real olive oil benefits.
I still say to limit your dairy and only consume yogurt and cheese. I consume 4 oz. of yogurt each morning and cheese on occasion. I avoid milk as much as I can. I don't agree with only one glass of wine because in Europe they consume 2 glasses of wine. One with their lunch and one with their supper.
Again, keep in mind that the diet involves not only nutrition, but eating meals with families and friends, and physical activity and exercise.
Thursday, July 4, 2013
Healthy 4th
The hazy, lazy and crazy days of summer are here, and today marks the peak of the summer's holidays. Parades and fireworks take a back seat to grilling, barbequing and all around outdoor partying. And even those who are committed to health, will let themselves consume food, sit back, drink alcohol and do everything that is considered UN-healthy on a day that symbolizes independence. Be my guest and splurge.
But if you prefer to still have a healthy day, then follow these suggestions.
When it comes to hot dogs and sausages, consume a little or none. When it comes to beef consume a serving. When it comes to poultry consume a couple of servings. The key is to cut the meats in the coming days.
Vegetables are free-range on the servings. Salads, watch the dressing. Fruits, depends. Watermelon unlimited! Potatoes, depends. White-none or one. Reds-two. Purple-up to three. Sweet potato(that is not really a potato)-up to four!
Mac, Potato, Cole Slaw salads-limited or none.
ETC...
All I am saying is that it is OK to splurge, but the more you go 'nuts' the more you will have to do to get back on track.
There are alternatives to having an Un-healthy holiday meal on July 4th. Here you can find recipes for healthy alternatives. Yes, you can have your meat and eat it, too!
Alternatives...
As far as your meat-skinless poultry or fish. Bison burgers or low fat burgers.
Potato-Red or purple...
...OR the morning glory relative known as sweet potato.
Vegetable-go nuts.
Fruit-go nuts.
Add seeds and nuts.
Do some type of movement such as playing a physical game, walking, running, etc.
Bottom line-Try to limit the unhealthy foods and alcohol. Whatever you do, make sure you get back on track, tomorrow.
Happy 4th Of July
Stay healthy and safe!!!
But if you prefer to still have a healthy day, then follow these suggestions.
When it comes to hot dogs and sausages, consume a little or none. When it comes to beef consume a serving. When it comes to poultry consume a couple of servings. The key is to cut the meats in the coming days.
Vegetables are free-range on the servings. Salads, watch the dressing. Fruits, depends. Watermelon unlimited! Potatoes, depends. White-none or one. Reds-two. Purple-up to three. Sweet potato(that is not really a potato)-up to four!
Mac, Potato, Cole Slaw salads-limited or none.
ETC...
All I am saying is that it is OK to splurge, but the more you go 'nuts' the more you will have to do to get back on track.
There are alternatives to having an Un-healthy holiday meal on July 4th. Here you can find recipes for healthy alternatives. Yes, you can have your meat and eat it, too!
Alternatives...
As far as your meat-skinless poultry or fish. Bison burgers or low fat burgers.
Potato-Red or purple...
...OR the morning glory relative known as sweet potato.
Vegetable-go nuts.
Fruit-go nuts.
Add seeds and nuts.
Do some type of movement such as playing a physical game, walking, running, etc.
Bottom line-Try to limit the unhealthy foods and alcohol. Whatever you do, make sure you get back on track, tomorrow.
Happy 4th Of July
Stay healthy and safe!!!
Wednesday, July 3, 2013
Sites For Health
This is another entry with useful health sites.
Nutrition Data is a site put out by SELF magazine. Once you join you can analyze your recipes, set up a nutrition label for the foods you eat, and more.
SparkPeople has resource for the healthy lifestyle which is what this blog is all about.
This site informs through articles, charts and graphs.
This site is loaded with links and information, even if it doesn't look it.
The Mayo Clinic is loaded with healthy lifestyle information.
If you can use any of these sites, they might provide information that will motivate you to a healthy lifestyle.
Here are some sites to get you started on living healthy.
Want to live healthy? The American Heart Association wants to get you there!
Nutrition Data is a site put out by SELF magazine. Once you join you can analyze your recipes, set up a nutrition label for the foods you eat, and more.
SparkPeople has resource for the healthy lifestyle which is what this blog is all about.
This site informs through articles, charts and graphs.
This site is loaded with links and information, even if it doesn't look it.
The Mayo Clinic is loaded with healthy lifestyle information.
If you can use any of these sites, they might provide information that will motivate you to a healthy lifestyle.
Here are some sites to get you started on living healthy.
Want to live healthy? The American Heart Association wants to get you there!
Tuesday, July 2, 2013
The Trans Fat Chameleon
Trans Fat is in more foods than you are aware of. The artery-clogging fat is found in many foods, you just know where to look. Just because the label says 0 Trans Fats, doesn't mean it doesn't contain Trans Fat. Apparently we are allowed some trans fat in our diets, but we tend to overdue it and consume too much.
If you are eating fried foods in restaurants you are getting an overdose of trans fats. That is where it becomes a danger. Trans fat is what actually gives food a flavor that makes you want more. Sometimes it even disguises itself as 'healthy!'
To claim 0 Trans Fats manufacturers are allowed anything under 1/2 gram of trans fat per serving. The keyword is serving. More than likely you will consume more than one serving. GOTCHA!!!
Here you have 9 trans fat-laden foods.
1) Fried Foods
2) Fast Foods
3) Non-dairy creamers
4) Dessert Mixes
5) Certain Frozen Foods
6) Doughnuts
7) Stick Margarine
8) Refrigerated Dough
9) Microwave Popcorn
Imagine people who eat microwave popcorn thinking it is a healthy snack. It's not. Not to mention the Sodium level isn't exactly healthy. I'll add my own, most peanut butters.
Although the Trans Fat says 0 per servings, the ingredients are the main indicators of trans fats. Avoid, or limit, all products containing any type of HYDROGENATED OILS!!!
From WebMD article:
The only way to be sure you're getting a truly trans-fat-free food is to check the list of ingredients on the label. Avoid products containing "partially hydrogenated fats or oils" (the main source of trans fats) or "shortening." Also keep in mind that some manufacturers are listing components of food ingredients separately so they can move trans fats lower on the list of ingredients.
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Be aware that you are not going to totally avoid trans fats and this is where serving sizes should come into play.
By the way, if you eat at restaurants or fast-foods, here is a heart attack waiting to happen.
If you are eating fried foods in restaurants you are getting an overdose of trans fats. That is where it becomes a danger. Trans fat is what actually gives food a flavor that makes you want more. Sometimes it even disguises itself as 'healthy!'
To claim 0 Trans Fats manufacturers are allowed anything under 1/2 gram of trans fat per serving. The keyword is serving. More than likely you will consume more than one serving. GOTCHA!!!
Here you have 9 trans fat-laden foods.
1) Fried Foods
2) Fast Foods
3) Non-dairy creamers
4) Dessert Mixes
5) Certain Frozen Foods
6) Doughnuts
7) Stick Margarine
8) Refrigerated Dough
9) Microwave Popcorn
Imagine people who eat microwave popcorn thinking it is a healthy snack. It's not. Not to mention the Sodium level isn't exactly healthy. I'll add my own, most peanut butters.
Although the Trans Fat says 0 per servings, the ingredients are the main indicators of trans fats. Avoid, or limit, all products containing any type of HYDROGENATED OILS!!!
From WebMD article:
The only way to be sure you're getting a truly trans-fat-free food is to check the list of ingredients on the label. Avoid products containing "partially hydrogenated fats or oils" (the main source of trans fats) or "shortening." Also keep in mind that some manufacturers are listing components of food ingredients separately so they can move trans fats lower on the list of ingredients.
~~~~~~
Be aware that you are not going to totally avoid trans fats and this is where serving sizes should come into play.
By the way, if you eat at restaurants or fast-foods, here is a heart attack waiting to happen.
Monday, July 1, 2013
Move, Move, Move
Sometimes people need to find the motivation to exercise. The tricks are to motivate you to get to the gym and exercise. From finding a trainer, a buddy or a gym family, to leaving things at a gym or booking your vacations so that you have to get in shape. If any of these work, then mission accomplished. More ideas on keeping motivated.
If walking is still your thing and you should be striving for 10000 steps a day. Here are some tips to help you add 2000 steps to your current routine. Here are three easy exercises to flatten your stomach.
Summer has arrived, so here are ways to exercise with no gym required. Beware not to overdo it when it comes to working out. Exercise addiction is a real thing and can be dangerous. Start with physical activity but add exercise for full benefits.
An important body part that people neglect in their routines are the core-strengthening exercises. You should strengthen your core muscles to improve your bone density.
Finally, here are some ways to build stronger muscles that may surprise you.
If walking is still your thing and you should be striving for 10000 steps a day. Here are some tips to help you add 2000 steps to your current routine. Here are three easy exercises to flatten your stomach.
Summer has arrived, so here are ways to exercise with no gym required. Beware not to overdo it when it comes to working out. Exercise addiction is a real thing and can be dangerous. Start with physical activity but add exercise for full benefits.
An important body part that people neglect in their routines are the core-strengthening exercises. You should strengthen your core muscles to improve your bone density.
Finally, here are some ways to build stronger muscles that may surprise you.
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