Science is finally getting with the times and perhaps the secret to fighting off Alzheimer's and Dementia may be in our diet. The determining factor may be to maintain an ideal weight, which can also ward off diabetes and heart disease. It seems that if you combine the Mediterranean and DASH diets may lead to the MIND diet.
What this says is that your overall weight is what will determine your overall health. I've been an advocate that eating the right foods, along with exercise and sleep, will maintain your weight naturally. This is why I believe that if you adopt an overall healthy lifestyle, the foods that benefit you will come naturally without a specific diet.
Showing posts with label lifestyle. Show all posts
Showing posts with label lifestyle. Show all posts
Saturday, June 20, 2015
Thursday, July 3, 2014
Fifty Is The Cut-Off
Although I exercised and eight right in my early years, it wasn't until I was in my upper 40s or until I turned 50 that I actually began to live a healthy lifestyle. Many 50+ individuals will claim that they are in better health than their 20s, 30s, 40s and even beyond. There may be a reason why this is and it goes beyond the wisdom that comes with aging.
In a new study, we can reverse the effects of an unhealthy lifestyle if we change our bad habits by 50. We can reverse the effects of smoking if we quit by 50. We can reverse the effects of an unhealthy diet if we change our nutrition by 50. Keep in mind that this is just a current study, but may hold truths to those who have gone into despair about their overall health.
My bottom line is don't abuse your body until you are 50 then go healthy. As with anything else leading a healthy lifestyle will go farther in a lifetime. If you don't start to smoke a lead a healthy lifestyle from infancy, you may live a long carefree and healthy life.
In a new study, we can reverse the effects of an unhealthy lifestyle if we change our bad habits by 50. We can reverse the effects of smoking if we quit by 50. We can reverse the effects of an unhealthy diet if we change our nutrition by 50. Keep in mind that this is just a current study, but may hold truths to those who have gone into despair about their overall health.
My bottom line is don't abuse your body until you are 50 then go healthy. As with anything else leading a healthy lifestyle will go farther in a lifetime. If you don't start to smoke a lead a healthy lifestyle from infancy, you may live a long carefree and healthy life.
Sunday, May 4, 2014
The Secret To Weight Loss
Losing weight is probably the hardest thing to do when it comes to living healthy. It involves lifestyle, nutrition and exercise to maintain a healthy weight. Then there is always the dreaded 'keep it off' syndrome, where weight lost returns with extras.
Here is the way to lose weight and maintain your weight.
Here is the way to lose weight and maintain your weight.
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.
Thursday, March 27, 2014
Beating Breast Cancer
A healthy lifestyle that includes exercise, nutrition, sleep and overall wellbeing, can cut half of all breast cancers. The key is to start this lifestyle as early in life as possible. This is great news in the breast cancer fight research.
Education is everything and education about breast cancer is essential in order to defeat it. And men aren't totally immune from this cancer.
Education is everything and education about breast cancer is essential in order to defeat it. And men aren't totally immune from this cancer.
Wednesday, February 12, 2014
In Search Of Self
When it comes to a healthy lifestyle, we are all individuals and must find what works for us so that we can maintain a healthy body, mind, and also your weight. Not everything is going to work for you and through trial and error one needs to establish a healthy median that you can stick to.
When it comes to nutrition, I tend to not stick to a particular trend such as the, a-hem, diet plans that are out there. Instead I tend to experiment with various diets, and actually sort of go with the flow. I believe that just as you need to shock your body by changing your exercise routine when you reach a plateau, you need to add a variety of foods and actually eat different foods at different times.
I like to experiment, and the one way to gain energy and maintain weight is to have a meatless day at least once a week. Meat is a food that takes longer for us to digest, and by not eating any type of meat at least once a week can make for easier digestion and increased energy.
There are numerous benefits to a variety of diets, and some need to be researched more. The thing is that sticking to one in particular may be hard to do or eventually get boring resulting in eating foods that do the opposite of what we intend to do. I have come up with this idea to experiment with various nutrition lifestyles for either a day, week, or possibly a month. For example, the meatless days are on a weekly basis. My record is 4 days in a week that I went totally meatless.One of my favorite meatless meal plan is the G BOMBS!
I still have to have meats in my diet. The bulk of my meats are poultry, fish and bison or grass fed cow meat. The latter is the least consumed of the meats. I rarely eat pork. I do occasionally enjoy beef liver which is loaded with nutrients that do the body good. I limit it to a couple of times a month because it is high in cholesterol.
I have started a plan where for at least one day a week I will go wheat free. That's going to be hard because whole wheat bread and pasta are a staple. I'll let you know how it goes!
Another important thing about getting the most from your nutrition is knowing how often you should eat. I tend to eat every three hours, with three bigger meals throughout the day or from 6 am to 6 pm. It works for me. The key is variety, especially with fruits and vegetables and legumes, to name a few.
When it comes to cooking, I like to experiment and sometimes I create tastes that may not be appealing to some, but I like them and I cook them for their healing properties. For example, if I cook a piece of chicken, I spice it up with ginger, curry, cayenne, black pepper, hot sauce and lemon juice. Let it marinade for a few hours or overnight.
The bottom line is that I believe for nutrition to work for your healthy lifestyle, you have to experiment and find a happy median you can live with. Splurging in an occasional candy bar is OK as long as it doesn't become a routine. I believe we need that occasional junk food to actually keep us on track. The important thing is to eat more healthier and to find a way to enjoy the foods that are beneficial.
Obviously there is more to talk about when it comes to healthy eating, and February is dedicated to health nutrition.
I am currently at an ideal weight and next month I get my physical. The past years have resulted in outstanding numbers for me for my overall health.
When it comes to nutrition, I tend to not stick to a particular trend such as the, a-hem, diet plans that are out there. Instead I tend to experiment with various diets, and actually sort of go with the flow. I believe that just as you need to shock your body by changing your exercise routine when you reach a plateau, you need to add a variety of foods and actually eat different foods at different times.
I like to experiment, and the one way to gain energy and maintain weight is to have a meatless day at least once a week. Meat is a food that takes longer for us to digest, and by not eating any type of meat at least once a week can make for easier digestion and increased energy.
There are numerous benefits to a variety of diets, and some need to be researched more. The thing is that sticking to one in particular may be hard to do or eventually get boring resulting in eating foods that do the opposite of what we intend to do. I have come up with this idea to experiment with various nutrition lifestyles for either a day, week, or possibly a month. For example, the meatless days are on a weekly basis. My record is 4 days in a week that I went totally meatless.One of my favorite meatless meal plan is the G BOMBS!
I still have to have meats in my diet. The bulk of my meats are poultry, fish and bison or grass fed cow meat. The latter is the least consumed of the meats. I rarely eat pork. I do occasionally enjoy beef liver which is loaded with nutrients that do the body good. I limit it to a couple of times a month because it is high in cholesterol.
I have started a plan where for at least one day a week I will go wheat free. That's going to be hard because whole wheat bread and pasta are a staple. I'll let you know how it goes!
Another important thing about getting the most from your nutrition is knowing how often you should eat. I tend to eat every three hours, with three bigger meals throughout the day or from 6 am to 6 pm. It works for me. The key is variety, especially with fruits and vegetables and legumes, to name a few.
When it comes to cooking, I like to experiment and sometimes I create tastes that may not be appealing to some, but I like them and I cook them for their healing properties. For example, if I cook a piece of chicken, I spice it up with ginger, curry, cayenne, black pepper, hot sauce and lemon juice. Let it marinade for a few hours or overnight.
The bottom line is that I believe for nutrition to work for your healthy lifestyle, you have to experiment and find a happy median you can live with. Splurging in an occasional candy bar is OK as long as it doesn't become a routine. I believe we need that occasional junk food to actually keep us on track. The important thing is to eat more healthier and to find a way to enjoy the foods that are beneficial.
Obviously there is more to talk about when it comes to healthy eating, and February is dedicated to health nutrition.
I am currently at an ideal weight and next month I get my physical. The past years have resulted in outstanding numbers for me for my overall health.
Saturday, February 1, 2014
South Beach Diet
I am going to dedicate February to the various healthy lifestyles(DIET is a no-no in my vocabulary!) that will help you pursue a healthy and long life. The South Beach diet has been compared to its Mediterranean counterpart. I find the South Beach lifestyle one worth pursuing because it offers a variety of choices that are healthy and easily manageable.
The basic list of must have foods are easy, healthy and inexpensive for the health nut individual. Find out if the SB diet is right for you.
The South Beach is one of the many lifestyle that I will be talking about in February, but your best bet is to start here and take it from there. My advise is to remember that the SB website is loaded with healthy info but still try to sell a product. Although the SB is a great lifestyle, the foods they sell can become a staple if you do-it-yourself with the foods recommended by South Beach.
The basic list of must have foods are easy, healthy and inexpensive for the health nut individual. Find out if the SB diet is right for you.
The South Beach is one of the many lifestyle that I will be talking about in February, but your best bet is to start here and take it from there. My advise is to remember that the SB website is loaded with healthy info but still try to sell a product. Although the SB is a great lifestyle, the foods they sell can become a staple if you do-it-yourself with the foods recommended by South Beach.
Sunday, November 24, 2013
Thus It Begins
We are now entering the holiday season where a healthy lifestyle is put to its greatest challenge. It is the time when we over-indulge and under-exercise!
There are ways to have a guilt-free holiday. I won't fill my plate and I won't go up for seconds. I'll continue to eat as healthy as I can on days that aren't holidays. I'll avoid many of the office parties.
Most importantly, I'll continue to keep my gym routine and perhaps do a few more exercises.
Happy Thanksgiving.
There are ways to have a guilt-free holiday. I won't fill my plate and I won't go up for seconds. I'll continue to eat as healthy as I can on days that aren't holidays. I'll avoid many of the office parties.
Most importantly, I'll continue to keep my gym routine and perhaps do a few more exercises.
Happy Thanksgiving.
Saturday, August 31, 2013
Cancer-The Final Frontier
We are on the verge of conquering cancer in our lifetime. Years ago, cancer was a death sentence without hope of recovery. Today, thanks to stem-cell research we are aggressively finding ways to fight cancer and expand our lives. Although we have a long way to go, we are beating cancer through diet, exercise and mental attitude and winning the war.
Fighting cancer is a war. Our battles will last a lifetime in the continuing effort to annihilate the deadliest disease known to man. There are so many cancers that affect the human body, but we are surgically destroying the disease, one cancer at a time. We are finding, researching and building cancer fighting properties within our own bodies.
Years ago we didn't know the specifics of cancers. The causes, the cures, the treatments, etc., were just a prolonging treatment for an incurable disease. In the 60s there was only one cause for cancer-smoking. We never thought of diet and nutrition, or even a sedentary lifestyle as a cause for cancer.
We have come a long way, baby!
Today we know how to fight the battle but we must heed to the warnings. Some still don't listen. The ways to reduce cancer risks are out there, but many don't listen. I see them all the time. The smokers, those who don't exercise and those who eat the wrong foods are a high risk time bomb.
My personal experience has been that people will smoke while undergoing chemotherapy and blame chemo for their death. Really? Accept for heredity and lifestyle, cancer can be controlled or prevented.
It is sad that what we do in our youth will become a mantra to pay the piper in our life at a later age.
Fighting cancer is a war. Our battles will last a lifetime in the continuing effort to annihilate the deadliest disease known to man. There are so many cancers that affect the human body, but we are surgically destroying the disease, one cancer at a time. We are finding, researching and building cancer fighting properties within our own bodies.
Years ago we didn't know the specifics of cancers. The causes, the cures, the treatments, etc., were just a prolonging treatment for an incurable disease. In the 60s there was only one cause for cancer-smoking. We never thought of diet and nutrition, or even a sedentary lifestyle as a cause for cancer.
We have come a long way, baby!
Today we know how to fight the battle but we must heed to the warnings. Some still don't listen. The ways to reduce cancer risks are out there, but many don't listen. I see them all the time. The smokers, those who don't exercise and those who eat the wrong foods are a high risk time bomb.
My personal experience has been that people will smoke while undergoing chemotherapy and blame chemo for their death. Really? Accept for heredity and lifestyle, cancer can be controlled or prevented.
It is sad that what we do in our youth will become a mantra to pay the piper in our life at a later age.
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.
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.
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!
Thursday, June 27, 2013
Changing Your Bad Habits
To determine how healthy people actually are, we need to consider their diet, their everyday lifestyle and their exercise regiment. To start a healthy lifestyle certain habits need to be changed. The speed of the results will depend on how much effort and change one is willing to make. You can take baby steps or take-off on an airline.
In the food department the biggest change is in the meat department. Eliminate processed red meat such as bacon and deli meats and replace it with fish and poultry. If you must have red meat try bison or organic 95% fat-free ground beef. Beef should be limited to maybe a couple of servings a month.
You should eliminate refined foods and replace them with whole grain foods. A whole grain bread, for example, the first word in the ingredients is WHOLE. If, for example, the first ingredient is whole wheat, or whole grain, the nutrients are naturally in the product. Otherwise it's enriched or refined. Switch breads, pastas and cereals to the whole grains. They are more filling and contain bran and germ which are beneficial. Beware of 7 grain or twelve grain breads because they are just enriched with grains and aren't as beneficial as Whole!
Eat AT LEAST 5 or MORE servings of fruits and vegetables. Variety is what brings the true benefits of fruits and vegetables, and a variety of colors is a cornucopia of health. Vegetables should be not only a staple food but a main food. I consume more vegetables than any other food. They are what naturally builds your immunity against a variety of ailments and disease.
Eliminate soda and other sugary drinks. Come back to regular water or switch to seltzer or club soda. Eliminate or cut your alcohol intake. Regardless of the health benefits you focus on, more than 1 serving for women and 2 servings for men A DAY, is more harmful than beneficial. Also, alcohol is sugar and can literally add pounds over night!
Women with a waist over 35 inches, and Men over 40 inches, need to lose weight. Waist size tends to be a good predictor of ones health, because belly fat is closely tied to disease risk.
A healthy lifestyle involves the social aspects of life to give one a healthy mind and mood. The more friends you have, the more fun you have, the way you deal with stress, how controlling you are of your emotions, are a determination of your social health.
It goes without saying that if you smoke, your health is going to suffer either now or in the future. This deadly habit is tough to quit, but it can be done. The secret to quitting is that one has to want to quit, otherwise it is impossible. This is the reason many fail no matter what they do, because they aren't really ready to quit.
Sleeping less than 7 hours a night can lead to problems from obesity to diabetes to cardiovascular disease, just to name a few. Sleep is essential for the body to rest and recharge itself. We live in a hectic society where the stress sometimes makes it impossible to get any sleep as insomnia is on the rise.
You need to exercise on a regular basis getting at least 3 hours a week. Weights should be part of ones regiment. Movement is encouraged, but some type of exercise is a must. The benefits of exercise don't only keep our outsides and insides fit, they also help fight obesity, diseases, and can even reverse many ailments.
I would urge you all to take Dr. Oz's Health Test.
Welcome to the start of the journey.
In the food department the biggest change is in the meat department. Eliminate processed red meat such as bacon and deli meats and replace it with fish and poultry. If you must have red meat try bison or organic 95% fat-free ground beef. Beef should be limited to maybe a couple of servings a month.
You should eliminate refined foods and replace them with whole grain foods. A whole grain bread, for example, the first word in the ingredients is WHOLE. If, for example, the first ingredient is whole wheat, or whole grain, the nutrients are naturally in the product. Otherwise it's enriched or refined. Switch breads, pastas and cereals to the whole grains. They are more filling and contain bran and germ which are beneficial. Beware of 7 grain or twelve grain breads because they are just enriched with grains and aren't as beneficial as Whole!
Eat AT LEAST 5 or MORE servings of fruits and vegetables. Variety is what brings the true benefits of fruits and vegetables, and a variety of colors is a cornucopia of health. Vegetables should be not only a staple food but a main food. I consume more vegetables than any other food. They are what naturally builds your immunity against a variety of ailments and disease.
Eliminate soda and other sugary drinks. Come back to regular water or switch to seltzer or club soda. Eliminate or cut your alcohol intake. Regardless of the health benefits you focus on, more than 1 serving for women and 2 servings for men A DAY, is more harmful than beneficial. Also, alcohol is sugar and can literally add pounds over night!
Women with a waist over 35 inches, and Men over 40 inches, need to lose weight. Waist size tends to be a good predictor of ones health, because belly fat is closely tied to disease risk.
A healthy lifestyle involves the social aspects of life to give one a healthy mind and mood. The more friends you have, the more fun you have, the way you deal with stress, how controlling you are of your emotions, are a determination of your social health.
It goes without saying that if you smoke, your health is going to suffer either now or in the future. This deadly habit is tough to quit, but it can be done. The secret to quitting is that one has to want to quit, otherwise it is impossible. This is the reason many fail no matter what they do, because they aren't really ready to quit.
Sleeping less than 7 hours a night can lead to problems from obesity to diabetes to cardiovascular disease, just to name a few. Sleep is essential for the body to rest and recharge itself. We live in a hectic society where the stress sometimes makes it impossible to get any sleep as insomnia is on the rise.
You need to exercise on a regular basis getting at least 3 hours a week. Weights should be part of ones regiment. Movement is encouraged, but some type of exercise is a must. The benefits of exercise don't only keep our outsides and insides fit, they also help fight obesity, diseases, and can even reverse many ailments.
I would urge you all to take Dr. Oz's Health Test.
Welcome to the start of the journey.
Friday, June 14, 2013
On The Launchpad
The journey of a thousand miles begins with the first step. Each one of us is an individual and what works for one may not work for the other. The biggest obstacle is procrastination. Procrastination leads to excuses that lead to a defeatist attitude that keeps us in an unhealthy state.
Although diet and exercise play a big role in achieving a healthy lifestyle, they don't necessarily have to start at the same time. If the journey takes baby-steps it will take you longer, but you will get to your thousand mile goal.
If you change your diet and start eating the right foods, they will eventually give you the kick start to want to move. Let me explain this, if you eat the proper foods, they will give you the energy to want to move. Move is a verb that implies exercise in my world.
You don't have to totally be a couch potato when you start eating the right foods. Get up and walk to destinations. Manually change channels. Take the stairs. Walk around the block. Walk around the block. These are all starts.
We must change the word DIET to mean the foods we eat and not associate it with weight loss. When it comes to diet as weight loss, many associate it both consciously and unconsciously, with a temporary solution. This is about a lifestyle and becoming as healthy as you can or want.
The foods that stimulate weight loss are rich in fiber. The foods that stimulate energy are rich in protein. If you can eat small meals every 2 or 3 hours apart, you will see overall health results rather than eating three big meals 4-6 hours apart. If your last meal of the day is 3 hours before bedtime, weight loss will be much easier for your overall health.
When it comes to health and changes, be prepared to fail, but eventually you will find your niche and find a lifestyle you can live with. This is just the beginning to of the journey and you decide how fast you will go and where you will end up. I will give thousands of pieces of advice, and if just one works for you, my mission is complete.
This is the Launchpad....prepare for take of to health!
Although diet and exercise play a big role in achieving a healthy lifestyle, they don't necessarily have to start at the same time. If the journey takes baby-steps it will take you longer, but you will get to your thousand mile goal.
If you change your diet and start eating the right foods, they will eventually give you the kick start to want to move. Let me explain this, if you eat the proper foods, they will give you the energy to want to move. Move is a verb that implies exercise in my world.
You don't have to totally be a couch potato when you start eating the right foods. Get up and walk to destinations. Manually change channels. Take the stairs. Walk around the block. Walk around the block. These are all starts.
We must change the word DIET to mean the foods we eat and not associate it with weight loss. When it comes to diet as weight loss, many associate it both consciously and unconsciously, with a temporary solution. This is about a lifestyle and becoming as healthy as you can or want.
The foods that stimulate weight loss are rich in fiber. The foods that stimulate energy are rich in protein. If you can eat small meals every 2 or 3 hours apart, you will see overall health results rather than eating three big meals 4-6 hours apart. If your last meal of the day is 3 hours before bedtime, weight loss will be much easier for your overall health.
When it comes to health and changes, be prepared to fail, but eventually you will find your niche and find a lifestyle you can live with. This is just the beginning to of the journey and you decide how fast you will go and where you will end up. I will give thousands of pieces of advice, and if just one works for you, my mission is complete.
This is the Launchpad....prepare for take of to health!
Monday, May 27, 2013
In The Beginning There Was Food
Nutrition is perhaps the most important aspect of our lives. It is something we require to create the energy we need to get through life. What we eat can make or break a healthy lifestyle. Our eating habits can be more detrimental than the foods we eat. If you eat small meals every 2 or 3 hours, you might be more satisfied than eating three big meals every 4 or 5 hours.
I suggest you start with a food diary/journal, and keep track of everything you consume on any given day. Although vegetarians and vegans are said to make the healthiest food choices, I believe as omnivores, humans need a variety of food sources including meat, even if limited.
I've developed a way to adjust and tweek your nutrition to fit your needs. It involves a simple way to adjust your nutrition needs. My secret is to eat the same food for at least five days a week. Having dealt with human nature, that is harder than it sounds. Here's an example:
Food: Yogurt(2 hours later) Eggs, (2 hours later) Salad, (2 hours later) Pasta, (2 hours later) Chicken and greens, (2 hours later) Oatmeal.
Drink: Seltzer, Club Soda, Carbonated Water.
Snacks: Apple, Banana, Orange, Candy Bar.
The above example is a way to see if you are gaining or losing weight and adjust accordingly. My point is that if you can eat the same food for at least 5 days, you can adjust your nutrition to benefit your needs.
Food Fight!
I like putting together foods because of their health qualities. I am guilty because at times I use the easy and convenient recipes. I've been on this kick to sauté my greens lately. I use a variety of them such as collards, mustards, kale, dandelion, Swiss chard, beet greens, etc., to name a few. Mix them with whole grain rice and beans, and you have a power food. The spices to add are turmeric, black pepper and garlic salt.
Ingredients: Greens(above), Uncle Ben's Whole Grain Wild 90 second pouch, Goya Low Sodium Black Beans. Beans washed to reduce sodium content even more.
Food For Thought!
You should get to know The Worlds Healthiest Foods site. It is informative and a great resource for any health conscious individual.
My Food Replacements!
At my peak weight, I weighed 285 lbs., and ate unhealthy foods and never moved! Regardless what you might hear in the media, it is better to replace a healthier version of your current nutrition. I ate a whole loaf of Italian bread a day. Replacing it with Whole Wheat I consume about 1/5th less. I would eat a pound of pasta in one sitting, but can eat a pound of Whole Wheat pasta over a week and be satisfied. Currently I am stuck at a plateau between 195-205 lbs.!
This was just the beginning. Soon I realized that not everything works for individual needs., There are always the exceptions to the rules. In other words, what works for me, might not work for you.
My big changes were the soda factor. I went from Coke to Ginger Ale and was too overweight until I radically dropped "SODA" all together. I drink carbonated beverages with 0 sugar, 0 salt and more importantly 0 calories!
My pure cane sugar which was the main ingredient to my morning coffee ritual, was dropped. Replaced with drinking coffee black, agave, truvia, honey, maple syrup, and liquid stevia. The latter wins for coffee sweetener!
I suggest you start with a food diary/journal, and keep track of everything you consume on any given day. Although vegetarians and vegans are said to make the healthiest food choices, I believe as omnivores, humans need a variety of food sources including meat, even if limited.
I've developed a way to adjust and tweek your nutrition to fit your needs. It involves a simple way to adjust your nutrition needs. My secret is to eat the same food for at least five days a week. Having dealt with human nature, that is harder than it sounds. Here's an example:
Food: Yogurt(2 hours later) Eggs, (2 hours later) Salad, (2 hours later) Pasta, (2 hours later) Chicken and greens, (2 hours later) Oatmeal.
Drink: Seltzer, Club Soda, Carbonated Water.
Snacks: Apple, Banana, Orange, Candy Bar.
The above example is a way to see if you are gaining or losing weight and adjust accordingly. My point is that if you can eat the same food for at least 5 days, you can adjust your nutrition to benefit your needs.
Food Fight!
I like putting together foods because of their health qualities. I am guilty because at times I use the easy and convenient recipes. I've been on this kick to sauté my greens lately. I use a variety of them such as collards, mustards, kale, dandelion, Swiss chard, beet greens, etc., to name a few. Mix them with whole grain rice and beans, and you have a power food. The spices to add are turmeric, black pepper and garlic salt.
Ingredients: Greens(above), Uncle Ben's Whole Grain Wild 90 second pouch, Goya Low Sodium Black Beans. Beans washed to reduce sodium content even more.
Food For Thought!
You should get to know The Worlds Healthiest Foods site. It is informative and a great resource for any health conscious individual.
My Food Replacements!
At my peak weight, I weighed 285 lbs., and ate unhealthy foods and never moved! Regardless what you might hear in the media, it is better to replace a healthier version of your current nutrition. I ate a whole loaf of Italian bread a day. Replacing it with Whole Wheat I consume about 1/5th less. I would eat a pound of pasta in one sitting, but can eat a pound of Whole Wheat pasta over a week and be satisfied. Currently I am stuck at a plateau between 195-205 lbs.!
This was just the beginning. Soon I realized that not everything works for individual needs., There are always the exceptions to the rules. In other words, what works for me, might not work for you.
My big changes were the soda factor. I went from Coke to Ginger Ale and was too overweight until I radically dropped "SODA" all together. I drink carbonated beverages with 0 sugar, 0 salt and more importantly 0 calories!
My pure cane sugar which was the main ingredient to my morning coffee ritual, was dropped. Replaced with drinking coffee black, agave, truvia, honey, maple syrup, and liquid stevia. The latter wins for coffee sweetener!
Subscribe to:
Posts (Atom)