The purpose of this blog is to give you health advice that will enrich your life through a healthy lifestyle. Through trial and error I hope to enlighten each individual to find their health niche. I firmly believe that to be healthy, what works for some may not work for others. For example, although I will envy the health benefits of yoga, yoga is not my cup of tea. I tried it, so I'm not just blowing smoke!
I put together some health sites and resources that can help you find interesting ways to stay healthy in all aspects of overall wellness. Some I may have given in the past but they deserve at least a look to see if something interests you.
The National Institute of Health is a government site that actually has some interesting information. This site is a good resource for living healthy and well through informative articles and links to a bevy of information on the topics.
Very Well is another resource that covers a bevy of health topics that are informative and cover a wide variety of topics including mind and spirit.
FitWatch has free fitness and nutrition trackers.
When it comes to nutrition Eat Right can fill you in a nutrition and eating right. I believe http://whfoods.com/ would compliment Eat Right.
If you don't know the number of calories in your food check out Calorie Counter.
For weight loss exersises and nutrition try My Fitness Pal.
Livestrong lives up to its name and has powerful articles about exercise, health and nutrition.
SparkPeople is a site that just might keep you healthy for a lifetime.
If your looking for video workouts Sworkit has both a free and premium programs.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Friday, July 8, 2016
Saturday, November 14, 2015
Breakfast Of Champions
Weight loss begins with breakfast. Nutrition is a key to weight loss and weight maintenance, so I will emphasize breakfast ideas that will help you achieve this health endeavor. Want to lose and maintain weight? Lets talk breakfast ideas to start your day.
Within a half hour from waking, you should consume your first meal. Meal of choice: yogurt! Plain yogurt to be exact. So by now many will be turned off by the plain yogurt, but ALL other yogurts will be high in dreaded sugars. Add a small amount of maple syrup to your yogurt and the sweetness becomes intense. Pure maple syrup is maintained energy rather than spiked energy that comes from refined sugars.
Within two hours of your first meal, will be your next meal. I suggest 3 alternatives. Cereal, Oatmeal, or Eggs are my favorites. Cereal of choice is Fiber One. Add blueberries and this cereal becomes a powerhouse of needed nutrients and antioxidants.
To turn oatmeal into a delicious healthy powerhouse, combine banana, powdered cacao and honey to it. Eggs can be hard boiled and added to avocado with sea salt, black pepper, sriracha sauce, lemon juice and hunger will elude you for a good part of the day.
Seeds, nuts and fruits are powerful snacks that can be used for weight loss. These should be consumed within two hours of your above meal. Your morning meals are effective when you start with a combination of protein and carbohydrates.
Within a half hour from waking, you should consume your first meal. Meal of choice: yogurt! Plain yogurt to be exact. So by now many will be turned off by the plain yogurt, but ALL other yogurts will be high in dreaded sugars. Add a small amount of maple syrup to your yogurt and the sweetness becomes intense. Pure maple syrup is maintained energy rather than spiked energy that comes from refined sugars.
Within two hours of your first meal, will be your next meal. I suggest 3 alternatives. Cereal, Oatmeal, or Eggs are my favorites. Cereal of choice is Fiber One. Add blueberries and this cereal becomes a powerhouse of needed nutrients and antioxidants.
To turn oatmeal into a delicious healthy powerhouse, combine banana, powdered cacao and honey to it. Eggs can be hard boiled and added to avocado with sea salt, black pepper, sriracha sauce, lemon juice and hunger will elude you for a good part of the day.
Seeds, nuts and fruits are powerful snacks that can be used for weight loss. These should be consumed within two hours of your above meal. Your morning meals are effective when you start with a combination of protein and carbohydrates.
Sunday, August 16, 2015
Nutrition-Main Factor To Weight Loss
The argument over whether nutrition or exercise is the main factor to losing weight has been debated for decades. The best conclusion I've heard about the topic is here. Through exercise alone it would take us hours of hard exercises to burn off our caloric intake.
Both, nutrition and exercise, are important to losing and maintaining weight, but nutrition is the key. If one is obese, it may be hard or dangerous to get up and start exercising. Exercise tones your outside while keeping things moving on the inside such as circulation and digestion, to name a couple.
The key factor that worked for me was to adjust my eating habits and eating healthier more satisfying foods. I needed to reprogram my body when it came to nutrition. Although I eat healthy, I reserve a couple of days when I'm allowed to have what I call "junk" foods. The key to doing the latter and making it work is to make sure you return to healthy regiment the next day.
A key to nutrition and weight loss is to begin the day with protein as the main source of your food. Yogurt with hemp seeds give you a quick 25 grams of protein. Protein is energy and takes longer to digest and keeps you fuller longer.
I pace my meals between 2 or 3 hours apart, they are smaller more filling meals. On days I workout, I usually have an egg after my workout. Mid morning is usually fruit of some kind and maybe some sort of vegetable. For lunch, I usually have an animal or vegetable or both protein source. My mid afternoon food is a source of whole wheat such as pasta, quinoa, etc.
My final meal of the day is usually a salad or vegetable, and sometimes some cheese and whole wheat crackers. Of course there are exceptions to this schedule as things may change to add variety or because I occasionally indulge!
One little known secret to weight loss is that you have to let your food digest before you go to sleep. So I eat nothing at least 3 hours before going to sleep.
If you eat the right foods you will find that your energy level will increase and exercising will enter the weight loss equation naturally. Eat slowly and don't eat until your full, because once you feel full, you have actually over eaten.
Another thing I learned to do is cook my own meals and make even food that I find not very tasty, into a mouth watering meal. Avocados, Brussels sprouts, asparagus, etc., which I once couldn't stomach, I now eat in abundance. You have to experiment and find a way to make food tasty and healthy for yourself without using store bought dressings, syrups and other things that turn healthy into a dietary nightmare.
Both, nutrition and exercise, are important to losing and maintaining weight, but nutrition is the key. If one is obese, it may be hard or dangerous to get up and start exercising. Exercise tones your outside while keeping things moving on the inside such as circulation and digestion, to name a couple.
The key factor that worked for me was to adjust my eating habits and eating healthier more satisfying foods. I needed to reprogram my body when it came to nutrition. Although I eat healthy, I reserve a couple of days when I'm allowed to have what I call "junk" foods. The key to doing the latter and making it work is to make sure you return to healthy regiment the next day.
A key to nutrition and weight loss is to begin the day with protein as the main source of your food. Yogurt with hemp seeds give you a quick 25 grams of protein. Protein is energy and takes longer to digest and keeps you fuller longer.
I pace my meals between 2 or 3 hours apart, they are smaller more filling meals. On days I workout, I usually have an egg after my workout. Mid morning is usually fruit of some kind and maybe some sort of vegetable. For lunch, I usually have an animal or vegetable or both protein source. My mid afternoon food is a source of whole wheat such as pasta, quinoa, etc.
My final meal of the day is usually a salad or vegetable, and sometimes some cheese and whole wheat crackers. Of course there are exceptions to this schedule as things may change to add variety or because I occasionally indulge!
One little known secret to weight loss is that you have to let your food digest before you go to sleep. So I eat nothing at least 3 hours before going to sleep.
If you eat the right foods you will find that your energy level will increase and exercising will enter the weight loss equation naturally. Eat slowly and don't eat until your full, because once you feel full, you have actually over eaten.
Another thing I learned to do is cook my own meals and make even food that I find not very tasty, into a mouth watering meal. Avocados, Brussels sprouts, asparagus, etc., which I once couldn't stomach, I now eat in abundance. You have to experiment and find a way to make food tasty and healthy for yourself without using store bought dressings, syrups and other things that turn healthy into a dietary nightmare.
Monday, January 5, 2015
Health Jornal 16
This first journal of this year is highly informational on fitness and nutrition issues. Health also involves mental health and winter is known to cause Seasonal Affective Disorder(SAD). In the future this blog will talk more on your overall health including mental health.
Yo-Yo Dieting is a revolving health trap that can wreck more havoc to your health than keeping the weight. The tips are useful as a guide to end the cycle.
When it comes to Powerhouse Vegetables I'm pretty much ahead of my time. I've always enjoyed vegetables and learned to appreciate even the most dreaded ones.
I also am ahead of the Powerful Superfoods game. I consume some daily and some occasionally.
Heart Healthy Foods can keep the ticker ticking. Along with exercise, nutrition plays a role in keeping the heart beating healthy.
It seems you can Train Your Brain to crave healthy foods.
Still The Best, the Mediterranean Diet is the most beneficial on so many levels.
All about Whole Grains can be an informative introduction on the confusing "whole" products.
Nutrient Shortfalls are a way of life in our daily diets.
If your New Year's Resolution was to lose weight, why not Get Paid To Lose Weight?
If you are exercising and losing muscle, even though you may think you're doing everything right, you could be making Mistakes Costing You Muscle Tone.
Morning is the best time to exercise. There are Tricks To Make Morning Workouts Easier for those considering it.
Yo-Yo Dieting is a revolving health trap that can wreck more havoc to your health than keeping the weight. The tips are useful as a guide to end the cycle.
When it comes to Powerhouse Vegetables I'm pretty much ahead of my time. I've always enjoyed vegetables and learned to appreciate even the most dreaded ones.
I also am ahead of the Powerful Superfoods game. I consume some daily and some occasionally.
Heart Healthy Foods can keep the ticker ticking. Along with exercise, nutrition plays a role in keeping the heart beating healthy.
It seems you can Train Your Brain to crave healthy foods.
Still The Best, the Mediterranean Diet is the most beneficial on so many levels.
All about Whole Grains can be an informative introduction on the confusing "whole" products.
Nutrient Shortfalls are a way of life in our daily diets.
If your New Year's Resolution was to lose weight, why not Get Paid To Lose Weight?
If you are exercising and losing muscle, even though you may think you're doing everything right, you could be making Mistakes Costing You Muscle Tone.
Morning is the best time to exercise. There are Tricks To Make Morning Workouts Easier for those considering it.
Saturday, January 3, 2015
Health Means Nutrition
Nutrition is what sustains our health and fuels our bodies to maintain our existence. What we eat can have a good or a bad effect on our bodies and our overall health. Some foods don't have the nutrients we need for daily health, and may have an effect we want to avoid.
With a healthy nutrition we can get the most from our foods while maintaining a healthy weight and waste. Obesity is on the rise due to poor nutrition and eating habits that people do as a way of life. To start eating healthy requires changing your food and your eating habits.
Most people eat three meals and a couple of snacks everyday. During the meals they consume large amounts of food. Most of the meals aren't exactly healthy. The first eating habit to change is to consume small amounts of food every 2-3 hours throughout the day. Next is to change the food you eat and make healthier choices. You must experiment and find what works for you, especially if you feel some health foods taste awful.
The first food additive to eliminate or cut down drastically is sugar. I use to put over 4 teaspoons of sugar in three cups of coffee daily. I lived on soda and didn't know what water was for years. I was very overweight. I switched to seltzer for the soda, and stevia for the coffee. I began to lose a lot of weight. Another additive to cut down on is sodium. Mostly the one found in processed foods such as deli meats and canned foods.
When it comes to nutrition, sometimes all it takes is a change in your nutrition environment.
Experimentation with certain foods can make even the dreaded become delightful. Nutrition has so many aspects to it. In future blogs on the topic I will take on other aspects of healthier food choices.
An important warning to all that sometimes eating too healthy can be hazardous. Orthorexia is a term you may want to familiarize yourself with. An occasional unhealthy food is OK as long as you exercise and eat mostly healthy.
With a healthy nutrition we can get the most from our foods while maintaining a healthy weight and waste. Obesity is on the rise due to poor nutrition and eating habits that people do as a way of life. To start eating healthy requires changing your food and your eating habits.
Most people eat three meals and a couple of snacks everyday. During the meals they consume large amounts of food. Most of the meals aren't exactly healthy. The first eating habit to change is to consume small amounts of food every 2-3 hours throughout the day. Next is to change the food you eat and make healthier choices. You must experiment and find what works for you, especially if you feel some health foods taste awful.
The first food additive to eliminate or cut down drastically is sugar. I use to put over 4 teaspoons of sugar in three cups of coffee daily. I lived on soda and didn't know what water was for years. I was very overweight. I switched to seltzer for the soda, and stevia for the coffee. I began to lose a lot of weight. Another additive to cut down on is sodium. Mostly the one found in processed foods such as deli meats and canned foods.
When it comes to nutrition, sometimes all it takes is a change in your nutrition environment.
Experimentation with certain foods can make even the dreaded become delightful. Nutrition has so many aspects to it. In future blogs on the topic I will take on other aspects of healthier food choices.
An important warning to all that sometimes eating too healthy can be hazardous. Orthorexia is a term you may want to familiarize yourself with. An occasional unhealthy food is OK as long as you exercise and eat mostly healthy.
Saturday, December 20, 2014
Diet Dilemma
Your healthy nutrition should be determined through trial and error. In other words, one has to experiment with various diets to find what works and what doesn't work. Do I have to keep repeating that I am not a fan of the word "diet"? It seems to imply a temporary solution to lose weight.
What worked for me was eating basically the same foods for a week. If I gained weight, I would eliminate and possibly substitute certain foods. I can then build a menu around the foods that worked.
When it comes to losing weight in a healthy manner it is a combination of diet, exercise and sleep. Since there are a variety of diets you need to experiment by perhaps trying a variety. I tend to go meatless on a variety of days during the week, not just on a Meatless Monday.
Once you find a healthy nutrition program(diet!) that works, you should stick with it while adding variety. The best way for any program to work is to eat small meals every 2 or 3 hour intervals.
What worked for me was eating basically the same foods for a week. If I gained weight, I would eliminate and possibly substitute certain foods. I can then build a menu around the foods that worked.
When it comes to losing weight in a healthy manner it is a combination of diet, exercise and sleep. Since there are a variety of diets you need to experiment by perhaps trying a variety. I tend to go meatless on a variety of days during the week, not just on a Meatless Monday.
Once you find a healthy nutrition program(diet!) that works, you should stick with it while adding variety. The best way for any program to work is to eat small meals every 2 or 3 hour intervals.
Sunday, December 14, 2014
Health Journal 15
One of my biggest peeves about people I see working out at the gym are the guys with a large gut that only do weight and strength trainings. As far as health goes, extra weight is what can do real damage. Your waist circumference should be no more than 40 inches for men and 35 inches for women. It took me awhile to drop from over 40 to 36 inches, but I maintain it through exercise and diet. Go further on this and take the quiz.
PBS has come a long way as far as health shows go. Growing A Greener World is a show that can help you live a greener healthier life. Check it out!
With the resolutions coming up, find out how to break bad habits. It's a start.
Most of us know the conventional symptoms of a heart attack that seem to be for men. The heart attack symptoms are different in women. In the meantime, not all chest pain is a heart attack.
I heard that 50 is the last chance to reverse your lifestyle and become healthier. That remains to be seen, but it does serve as a cutoff point. One thing is for sure, if you want to prevent disabilities while aging, it is important to change to a healthy diet and lifestyle.
Holidays are made for eating and indulging. Learn how to prepare yourself and not get off track. Since many of us may fall, know how to rebound after giving in.
There is a science to walking for exercise. Who knew? It has always come naturally to me so I took it for granted. Here's a beginners guide to walking.
Although what we eat may help us maintain our weight, fat loss foods may not exist. Then again, I guess it depends on what you mean!
PBS has come a long way as far as health shows go. Growing A Greener World is a show that can help you live a greener healthier life. Check it out!
With the resolutions coming up, find out how to break bad habits. It's a start.
Most of us know the conventional symptoms of a heart attack that seem to be for men. The heart attack symptoms are different in women. In the meantime, not all chest pain is a heart attack.
I heard that 50 is the last chance to reverse your lifestyle and become healthier. That remains to be seen, but it does serve as a cutoff point. One thing is for sure, if you want to prevent disabilities while aging, it is important to change to a healthy diet and lifestyle.
Holidays are made for eating and indulging. Learn how to prepare yourself and not get off track. Since many of us may fall, know how to rebound after giving in.
There is a science to walking for exercise. Who knew? It has always come naturally to me so I took it for granted. Here's a beginners guide to walking.
Although what we eat may help us maintain our weight, fat loss foods may not exist. Then again, I guess it depends on what you mean!
Sunday, November 23, 2014
Health Journal 14
For every hour you sit, get up and move for 5 minutes. That should be a new rule of thumb to reverse arterial damage, just for starters. Problems from sitting for long periods can affect other parts of the body. Consider the toll from sitting on your lower back. I just went and got my mail and walked up 15 flights of stairs and I still go workout regularly.
In case you haven't noticed, or are in complete denial, the Holidays are at our door...again! It's a time to indulge, live unhealthy, gain weight, and try to reconcile with the culminating New Year's resolution to get healthy again. There really is nothing wrong with overindulging as long as it doesn't interfere with putting in your 'healthy' time. Start by watching your portion control. Next continue to exercise. Tips can be found here and here.
While I'm at it, I would like to draw your attention on TOO MUCH of a good thing when it comes to a healthy lifestyle. Sometimes too much healthy can have an opposite affect. Although I try to live as healthy as possible, my true success comes from occasionally crossing over to the unhealthy lifestyle. The key is to always return to a healthy routine IMMEDIATELY! I'll have the occasionally ice cream or cake, but next day I'll hit the gym and eat healthier.
Nutrition and activity play a part in preventing cancer. Speaking of nutrition, I have increased the days that I go meatless. My record is 7 days straight without meat.
How to maximize your grocery budget while still eating healthy sounds like a needed plan!
In case you haven't noticed, or are in complete denial, the Holidays are at our door...again! It's a time to indulge, live unhealthy, gain weight, and try to reconcile with the culminating New Year's resolution to get healthy again. There really is nothing wrong with overindulging as long as it doesn't interfere with putting in your 'healthy' time. Start by watching your portion control. Next continue to exercise. Tips can be found here and here.
While I'm at it, I would like to draw your attention on TOO MUCH of a good thing when it comes to a healthy lifestyle. Sometimes too much healthy can have an opposite affect. Although I try to live as healthy as possible, my true success comes from occasionally crossing over to the unhealthy lifestyle. The key is to always return to a healthy routine IMMEDIATELY! I'll have the occasionally ice cream or cake, but next day I'll hit the gym and eat healthier.
Nutrition and activity play a part in preventing cancer. Speaking of nutrition, I have increased the days that I go meatless. My record is 7 days straight without meat.
How to maximize your grocery budget while still eating healthy sounds like a needed plan!
Wednesday, July 30, 2014
Cancer Prevention Through Nutrition
By now I am sure we have heard so much about which foods fight or reduce cancer risks, that we can probably recite the foods in alphabetical order. But research tends to fine tune the findings that sometimes might change or be elaborated upon.
The Journal of the American College of Nutrition has offered six recommendations for eating and cancer prevention. What comes different from this study is that it recommends little or no dairy, red or processed meat, and avoiding meat that is grilled, fried or broiled. Broil was a surprise to me, but I have been baking most of my meats.
Most of the other recommendations, avoiding alcohol, eating more fruits and vegetables, are a given. The soy during adolescence to prevent breast cancer in adulthood, is totally new to me.
The Journal of the American College of Nutrition has offered six recommendations for eating and cancer prevention. What comes different from this study is that it recommends little or no dairy, red or processed meat, and avoiding meat that is grilled, fried or broiled. Broil was a surprise to me, but I have been baking most of my meats.
Most of the other recommendations, avoiding alcohol, eating more fruits and vegetables, are a given. The soy during adolescence to prevent breast cancer in adulthood, is totally new to me.
Saturday, July 26, 2014
Salads and Yogurts
The poster child of health foods is the salad. My salads include bright colored peppers, cucumbers, tomatoes, onions, mushrooms, etc., but the master of ceremony is always the greens. A variety of greens offer a variety of benefits. The best salad greens for your health are a must. I always believed that iceberg is the least healthy of the leafy greens, but one of the best greens are dandelions and beet greens.
What makes a healthy salad unhealthy are the dressings used. Commercially prepared salad dressings are loaded with sugars, fats, sodium, and other unhealthy preservatives that destroy the purpose. Salad dressings should contain olive oil, lemon juice, balsamic and other vinegars. Add spices like sea salt, black pepper, turmeric, basil and oregano, to name a few.
With the yogurt health movement in full steam, it pays to know how to navigate the yogurt aisle. My yogurt choice is Chobani plain Greek yogurt first thing in the morning. Since I have been consuming yogurt I've become more lactose tolerant, if you can believe that!
What makes a healthy salad unhealthy are the dressings used. Commercially prepared salad dressings are loaded with sugars, fats, sodium, and other unhealthy preservatives that destroy the purpose. Salad dressings should contain olive oil, lemon juice, balsamic and other vinegars. Add spices like sea salt, black pepper, turmeric, basil and oregano, to name a few.
With the yogurt health movement in full steam, it pays to know how to navigate the yogurt aisle. My yogurt choice is Chobani plain Greek yogurt first thing in the morning. Since I have been consuming yogurt I've become more lactose tolerant, if you can believe that!
Sunday, July 20, 2014
Health Journal 13
Health, wellness, long life, etc., are a few topics that will show up in this month's journal. Like with anything else in life, knowledge is power. The more you know, the more you apply, the better your health. I figure that if I write thousands of entries, and one sentence changes a life, then my mission is accomplished!
Your health and wellness questions and concerns can be answered at WebMD's Healthy Living A-Z. Find out what ails you or how to improve your health with the variety of topics. As with anything else that has to do with health, always consult your health care provider.
WebMD has the secrets to a long life. All I have to say is that although most of them are a way of life for me, I do fall short in some areas. I'll take a healthy life for as long as I live!
Some of the best health topics can be found on PBS. I particularly liked the summer treats for my generation.
`Should you avoid the Dirty Dozen that aren't organic? Should you substitute them for the Clean 15, thus missing out on potential benefits? Not so fast, because it's safe to eat the conventional Dirty Dozen!
Healthy, unhealthy, healthy, unhealthy...it seems that a food that has been on both sides of the debate is now deemed healthy. New research sheds new life on coconut oil.
I'm starting to spend less time at the gym, because I am doing a routine of exercises that give me the maximum benefits. I'm what has now been defined as a minimalist.
Even if you don't buy organic, eating healthy can be expensive due to waste. Most foods spoil within days and the cost can be overwhelming. Now there are ways to keep the food from going bad too soon.
Your health and wellness questions and concerns can be answered at WebMD's Healthy Living A-Z. Find out what ails you or how to improve your health with the variety of topics. As with anything else that has to do with health, always consult your health care provider.
WebMD has the secrets to a long life. All I have to say is that although most of them are a way of life for me, I do fall short in some areas. I'll take a healthy life for as long as I live!
Some of the best health topics can be found on PBS. I particularly liked the summer treats for my generation.
`Should you avoid the Dirty Dozen that aren't organic? Should you substitute them for the Clean 15, thus missing out on potential benefits? Not so fast, because it's safe to eat the conventional Dirty Dozen!
Healthy, unhealthy, healthy, unhealthy...it seems that a food that has been on both sides of the debate is now deemed healthy. New research sheds new life on coconut oil.
I'm starting to spend less time at the gym, because I am doing a routine of exercises that give me the maximum benefits. I'm what has now been defined as a minimalist.
Even if you don't buy organic, eating healthy can be expensive due to waste. Most foods spoil within days and the cost can be overwhelming. Now there are ways to keep the food from going bad too soon.
Tuesday, July 15, 2014
Healthy Eating Mistakes
In the healthy foods category of our well being, most of us feel we know what foods are healthy. But we don't always eat healthy foods in a healthy way. Ordering a pizza with peppers, tomatoes, mushrooms, peppers, and other healthy ingredients, doesn't make it a healthy pizza.,
Dr. Oz pointed out that we should eat the unripe bananas because they have less sugar, but they also have resistant starch. If you think you have your nutrition health perfected, you might want to look at this article that even had me scratching my head.
Dr. Oz pointed out that we should eat the unripe bananas because they have less sugar, but they also have resistant starch. If you think you have your nutrition health perfected, you might want to look at this article that even had me scratching my head.
Sunday, July 13, 2014
Blood Sugar and Your Brain
A new study has found that if you want a healthy brain, you need to control your blood sugar. This goes for whether you have diabetes or not. Most of us know the usual ways to control blood sugar, our weight, eat more fruits and vegetables, etc., but we also must get 150 minutes of physical activity a week.
To this article I would add to consume smaller meals every two or three hours. I do have a couple of things to change such as stop using jarred sauce. I think I should go back to this recipe!
To this article I would add to consume smaller meals every two or three hours. I do have a couple of things to change such as stop using jarred sauce. I think I should go back to this recipe!
Saturday, July 12, 2014
Strive For More Than Five
We all know that we must try to eat 5 servings of fruits and vegetables every day. Turns out that 5 might not be enough for optimal health. The new call is for at least 7 servings a day. I think I eat at least 12 servings of fruits and vegetables a day. I eat even more on my meatless days, which are at least 2 days a week.
Researchers have found an association with mortality and vegetable consumption. Consuming 7 servings was linked to a 42% lower risk of death.
Researchers have found an association with mortality and vegetable consumption. Consuming 7 servings was linked to a 42% lower risk of death.
Saturday, June 28, 2014
Health Journal 12
It's summer and since it goes by faster than the other seasons, I have to take advantage of the great weather. Thus why this edition of the Health Journal is getting close to the wire. Ground Zero has now been in existence for over a year, and I know the HJ is my most popular for the variety of information.
Summer can include stress that can lead to over eating and lack of exercise. Learn ways to manage stress in the summer.
Remember to keep your heart in tiptop shape through fitness and nutrition. There are surprising foods that are good for your heart.
Yoga is gaining popularity for the overall health benefits. Learn to improve your health with yoga.
If your like me your BMI might put you in the overweight category. My doctor refuses that idea because I exercise and have muscle mass that adds weight. If I lose too much weight I almost look like a muscular anorexic. Although it is still a reliable source, you can't always rely on BMI.
An often important and neglected exercise involves strengthening the core muscles. This becomes apparent as we age when bones become brittle and we are prone to falls. Find out the importance of core-strengthening.
When it comes to workouts, or just about any aspects of life, setting goals will help accomplish our outcome. Know how to set effective goals.
Leading a sedentary life can kill you because your health suffers. It seems that sitting too long can also have an adversity on your overall health. Sitting can increase your cancer risk.
Summer can include stress that can lead to over eating and lack of exercise. Learn ways to manage stress in the summer.
Remember to keep your heart in tiptop shape through fitness and nutrition. There are surprising foods that are good for your heart.
Yoga is gaining popularity for the overall health benefits. Learn to improve your health with yoga.
If your like me your BMI might put you in the overweight category. My doctor refuses that idea because I exercise and have muscle mass that adds weight. If I lose too much weight I almost look like a muscular anorexic. Although it is still a reliable source, you can't always rely on BMI.
An often important and neglected exercise involves strengthening the core muscles. This becomes apparent as we age when bones become brittle and we are prone to falls. Find out the importance of core-strengthening.
When it comes to workouts, or just about any aspects of life, setting goals will help accomplish our outcome. Know how to set effective goals.
Leading a sedentary life can kill you because your health suffers. It seems that sitting too long can also have an adversity on your overall health. Sitting can increase your cancer risk.
Saturday, June 7, 2014
The Powerhouse Superfoods List
Most of us make it a point to consume as many superfoods as possible. Many of us have been on the kale kick, thinking that it is the most powerful of foods. Well the CDC has come out with a list to identify food powerhouses.
Although it is based on foods that can lower disease risk, I don't buy it for the most part. I can't understand why romaine lettuce beats out other superfoods that didn't make the list. I can't see why iceberg is even on the list. Sweet potatoes on the low end seems a bit extreme.
I consume most foods on the list regularly while others are consumed from time to time. Then there are those I won't touch, like iceberg. For your overall health all these foods should be consumed from time to time.
Although it is based on foods that can lower disease risk, I don't buy it for the most part. I can't understand why romaine lettuce beats out other superfoods that didn't make the list. I can't see why iceberg is even on the list. Sweet potatoes on the low end seems a bit extreme.
I consume most foods on the list regularly while others are consumed from time to time. Then there are those I won't touch, like iceberg. For your overall health all these foods should be consumed from time to time.
Sunday, May 11, 2014
Health Journal 11
Do you know what your Basal Metabolic Rate, or BMR, is? Your BMR is basically how many calories you burn doing things you normally do from breathing to moving. If you are watching your calories learn to calculate your BMR.
The power of Vitamin D for overall health has been getting noticed over the years. It is truly a necessity in our daily lives. Our main source, more so than food, is the sun. In winter many of the northern locations get less than needed. Make sure that you are getting enough vitamin D, even if it is through a supplement.
Exercising and not losing weight? There might be a food-exercise combination that is sabotaging your weight loss goals. Read more.
In order to have a healthy lifestyle we must have healthy relations with other people. Some may need to sharpen their people skills!
Finding what works for us in fitness is essential for our health. Having a workout routine will keep us fit. It helps to know what myths are associated with fitness.
Don't let a tight budget keep you from eating healthy.
The power of Vitamin D for overall health has been getting noticed over the years. It is truly a necessity in our daily lives. Our main source, more so than food, is the sun. In winter many of the northern locations get less than needed. Make sure that you are getting enough vitamin D, even if it is through a supplement.
Exercising and not losing weight? There might be a food-exercise combination that is sabotaging your weight loss goals. Read more.
In order to have a healthy lifestyle we must have healthy relations with other people. Some may need to sharpen their people skills!
Finding what works for us in fitness is essential for our health. Having a workout routine will keep us fit. It helps to know what myths are associated with fitness.
Don't let a tight budget keep you from eating healthy.
Sunday, April 27, 2014
The Power Of Leafy Greens
Food is what I consider to be the foundation of health. Speaking for myself, at one time I was hitting the gym religiously and still had a gut. Case in point is when I would take on any all-you-can eat specials!
Today, I make sure I pick the best greens and other ingredients for my salad. My salad dressing is simply oil and vinegar, and sometimes some lemon juice. I try to limit my sodium by using spices such as turmeric, black pepper and garlic salt.
We are in the middle of a kale revolution, as everyone seems put kale on their shopping list. Here are some ideas for kale salad. Because of its affect on the thyroid and high vitamin K content, kale should be limited to 3-4 times a week.
I am practically addicted to this greens and beans recipe. I tend to mix the greens and will use kale, spinach, beet greens, chard, etc., in one pot full!
Knowing your leafy greens and their nutritional value may or may not teach you something. For instance, I did not consider broccoli a leafy green but I did know that iceberg offers minute nutrition. More on the health benefits of the healthy leafy greens here.
Today, I make sure I pick the best greens and other ingredients for my salad. My salad dressing is simply oil and vinegar, and sometimes some lemon juice. I try to limit my sodium by using spices such as turmeric, black pepper and garlic salt.
We are in the middle of a kale revolution, as everyone seems put kale on their shopping list. Here are some ideas for kale salad. Because of its affect on the thyroid and high vitamin K content, kale should be limited to 3-4 times a week.
I am practically addicted to this greens and beans recipe. I tend to mix the greens and will use kale, spinach, beet greens, chard, etc., in one pot full!
Knowing your leafy greens and their nutritional value may or may not teach you something. For instance, I did not consider broccoli a leafy green but I did know that iceberg offers minute nutrition. More on the health benefits of the healthy leafy greens here.
Sunday, April 13, 2014
Weighing In On Weight Loss
Sometimes no matter what we do to maintain a healthy lifestyle, we have trouble maintaining a healthy weight. The first thing to do is to check and see if you may be sabotaging your weight loss.
If you want to start small, there are little things you can do to lose weight.
If you add exercise, as you should, to your weight loss plan, here are ways to burn 150 calories. You can also get tips from Dr. Oz. You can still eat and lose weight with the right foods if done right.
The important thing about losing weight is to do it in a healthy manner. Not only is it about diet and exercise, but it is also about lifestyle change.
When looking for weight loss foods, start with a high protein and high fiber content. If the fiber is greater than the sugar, that is a plus. Low fat and sodium are on the opposite side, but potassium is a plus.
Eat smaller meals throughout the day and consume them in 2 or 3 hour intervals. I start with yogurt at 6 am followed by an egg at around 8 am. By around 5 or 6 pm I am no longer hungry for the rest of the night. I highly recommend meatless days, where no meat is consumed. It does help in weight loss and I go meatless at least 1 and as many as 4 days a week.
If I were to pick the best exercise to lose weight it would be something that can't really be duplicated in the gym. It involves stairs and/or hills. I live on the 15th floor and at least a couple of days a week, I use the stairs. When I worked in a park, I would briskly climb the hills. At first I was out of breath, but after awhile I wouldn't even work up a sweat. The reason was because I was losing weight.
I know what you're thinking. There are gym equipment that can duplicate them. True, and they do burn the calories and shed the pounds. I am getting away from most machine training because they aren't as effective as free weights and kettlebells. There is also a problem with some machines possibly being dangerous. More here.
So you can use the treadmill and stair climber at the gym, and you will get a good workout. Try real hills and stairs equivalent to your gym workout and you might be surprised at the difference.
If you want to start small, there are little things you can do to lose weight.
If you add exercise, as you should, to your weight loss plan, here are ways to burn 150 calories. You can also get tips from Dr. Oz. You can still eat and lose weight with the right foods if done right.
The important thing about losing weight is to do it in a healthy manner. Not only is it about diet and exercise, but it is also about lifestyle change.
When looking for weight loss foods, start with a high protein and high fiber content. If the fiber is greater than the sugar, that is a plus. Low fat and sodium are on the opposite side, but potassium is a plus.
Eat smaller meals throughout the day and consume them in 2 or 3 hour intervals. I start with yogurt at 6 am followed by an egg at around 8 am. By around 5 or 6 pm I am no longer hungry for the rest of the night. I highly recommend meatless days, where no meat is consumed. It does help in weight loss and I go meatless at least 1 and as many as 4 days a week.
If I were to pick the best exercise to lose weight it would be something that can't really be duplicated in the gym. It involves stairs and/or hills. I live on the 15th floor and at least a couple of days a week, I use the stairs. When I worked in a park, I would briskly climb the hills. At first I was out of breath, but after awhile I wouldn't even work up a sweat. The reason was because I was losing weight.
I know what you're thinking. There are gym equipment that can duplicate them. True, and they do burn the calories and shed the pounds. I am getting away from most machine training because they aren't as effective as free weights and kettlebells. There is also a problem with some machines possibly being dangerous. More here.
So you can use the treadmill and stair climber at the gym, and you will get a good workout. Try real hills and stairs equivalent to your gym workout and you might be surprised at the difference.
Saturday, April 12, 2014
The Juicing Issue
I have a Nutri-Bullet and I love it. I can make some of the best tasting drinks and smoothies using nothing but vegetables, fruits, berries, nuts and seeds. At first I was making a juice concoction every day. But soon I went back to the old fashion way-I eat it!
That is not to say that I still don't have my health juices, but I just limit it to 3 or 4 times a week. Juicing helps the body absorb vital nutrients, that many people may not be able to absorb from food. Food still serves in helping our digestive system from the esophagus to the colon.
I was kind of shocked to find that I was right. I would not recommend a total liquid diet to anyone, because food serves its purpose.
That is not to say that I still don't have my health juices, but I just limit it to 3 or 4 times a week. Juicing helps the body absorb vital nutrients, that many people may not be able to absorb from food. Food still serves in helping our digestive system from the esophagus to the colon.
I was kind of shocked to find that I was right. I would not recommend a total liquid diet to anyone, because food serves its purpose.
Subscribe to:
Posts (Atom)