Oct/110
How to Keep Your Heart Healthy – List of 25 Heart Healthy Tips
Learn How to Have a Healthy Heart
Cardiovascular disease is still the number one health threat affecting men and women in the U.S. today, according to the American Heart Association. Although heart disease is the No.1 killer, it is often preventable. Here are 25 ways to keep a heart healthy.
List of heart healthy tips:
1. Quit smoking as soon as you can. Over 50% of people who suffer heart attacks are smokers.
2. Control your weight because excess weight can put you at risk for heart disease.
3. Get screened by your doctor to determine your risk of heart disease. Know your numbers (blood pressure and cholesterol).
4. You should learn about your family history. You are at increased risk if you have a very close relative who had heart disease before age 55 (male) or 65 (women).
5. Eat whole-grain cereal seven or more times a week.
6. Minimize trans fat and saturated fat. They are found in pre-packaged baked goods with long shelf-lives.
7. Eat more low glycemic index, high fiber foods. They decrease cholesterol and control blood sugar levels.
8. You should include soy protein into your daily diet. Many studies proved that soy protein is able to lower levels of total cholesterol as well as “bad” cholesterol.
9. Consume more omega-3 fatty acids. They support a healthy cardiovascular system by increasing “good” cholesterol and reducing “bad” cholesterol, triglycerides, plaque build-up, blood clots and inflammation. Good sources of omega 3s are fresh water fish, flaxseeds, and walnuts.
10. Include antioxidant-rich foods such as fruits and vegetables, dark chocolate with 70 percent cocoa and red wine.
11. Include anti-inflammatory herbs and spices such as curcumin and ginger. They work in the same way as anti-inflammatory drugs.
12. A recent research found that cranberries are powerful natural defense against the development of heart disease. It was discovered that cranberries are very rich in antioxidants. The benefits of consuming them include effects on cholesterol and blood pressure as well as the development of blood clots.
13. Eat about five ounces of nuts each week; they are rich in the right kind of fat for your heart.
14. Almonds are especially good for the heart health. They are proven to protect against heart disease. Eat ten almonds at a time!
15. Eat the tropical fruit mangosteen. It contains a group of extremely powerful antioxidants. Other fruits to include in your daily diet: guava and acai berries.
16. Take multivitamin and mineral supplements.
17. Reduce intake of soft and energy drinks.
18. Limit your salt intake to 2,300 milligrams a day. Don’t add extra salt to food.
19. Drink alcohol in moderation. A recent study confirmed that drinking alcohol (for women one standard drink and up to two standard drinks for men a day) helps prevent heart attack. Grapes (and foods made from grapes, such as red wine) are very rich in two powerful substances: quercitin and resveratrol. They are not just good for the heart but are responsible for the extension of lifespan.
20. Brush your teeth and gums every single day. Periodontal disease is linked to higher rates of heart disease.
21. You should have 30 to 45 minutes of cardio exercises 6 times a week in addition to strength training to build muscle and reduce body fat.
22. Reduce stress and relax your nervous system with relaxation exercises such as yoga, meditation, and breathing. Laugh a few times a day.
23. Get eight hours of sleep. Lack of sleep is linked to increased risk of developing heart disease. On the other hand, people who sleep too much also have a greater risk of cardiovascular disease.
24. Don’t take any medications without consulting your doctor.
25. Stay informed. New medical discoveries are made every day. The field of heart health is no different.
Oct/110
Tips to Remain Healthy
Your health is an extremely important thing. There are a variety of ways in which you can maintain your health and make sure you don’t go too overboard or become too skinny, which can often age tissues faster and destroy your looks just as easily as being overweight does. To avoid either weight extreme, you must maintain a balance between energy intake and energy output by working out and maintaining a proper diet. Together, these will help foster dramatic improvements in your health and appearance, and close the gap between the body shape you have and the body shape that you would like.
As mentioned, women really like to look good and attractive, and this is not possible if you don’t take care of your health. A healthy person doesn’t necessarily means that he must be fat. A healthy person is one who suffices all the needs of his body, and manages to keep it in shape. You don’t need steroids or health pills to keep your body in focus, but you can just do with following basic, simple steps which would give you a healthier outlook. If you feel that your diet consists of too many oily foods, it’s time to lessen it down a bit.
Mix your diet, and make it suitable to your taste as well as your needs. Your body requires a combination of proteins, carbohydrates and fats all in one day and you need to level out your diet in order to suffice these requirements. What happens if you eat too many oily foods is that the ratio of fats increases and proteins and carbohydrates are lessened. This results in the deposition of fat throughout your body, and makes your body increase in shape and size. No one likes to look fat, so rather than going through the hassle, you can just scale down on your intake of oily foods and vary your diet by integrating more vegetables and meat to achieve a proper, healthier diet.
Furthermore, fitness is extremely important too. A person who is fit is a person who is in relatively good physical health in terms of weight, muscle tone, respiratory health, and endurance. Join a gym, and go to it daily. Ask your instructor to guide you in the various exercises which will strengthen your body and result in you looking a bit healthier and fitter. The instructor would easily guide you in all that you must do, and now it is your job to follow it. Exercise daily, and maintain a good diet and a healthy life style, and soon you will see the results become apparent in the mirror.
A person who is healthy tends to feel better about him, and the mind plays a big part in your health. If you feel that you will never be healthy and no matter what you do, it’s just not going to be enough, then sure as anything you would never manage to become healthy. It requires a proper mind set, and a mixture of exercising and a healthy routine, which ultimately results in a healthier you. Follow these advices and soon you shall reap the results.
Sep/110
Healthy Tips for Good Nutrition
1. 5 Small Meals! Eating every 3 to 4 hours (three meals & two snacks) will help your body function and improve its metabolism. Start your day with a good healthy breakfast to initiate the burning process. Your body needs a source of protein and carbohydrate at breakfast. Continue your day eating a good source of protein, carbohydrates and some fats every 3 to 4 hours, totaling 5 meals. Do not let your body go more than 4 hours without food as you may slow down your metabolism!
2. Every meal should consist of a balance of complex carbohydrates (brown rice, wheat bread, pasta, etc.,) also simple carbohydrates (fruit), lean proteins (chicken, egg whites, fish) and or low fat dairy products that contain high amounts of protein (cottage cheese, yogurt etc.). Use minimal amounts of fats, examples of good fat would be: all natural peanut butter, olive oil, almonds, avocados, and flax seed oil.
3. An example of a great breakfast would be 3 egg whites, a piece of wheat toast with a tbs. Of natural peanut butter, and an apple. A healthy snack would be a cup of low fat cottage cheese, a hand full of grapes and maybe some baby carrots with a tablespoon of non-fat ranch dip. A perfect dinner would consist of a 6-ounce piece of halibut, a side of broccoli, and a 4-ounce baked potato with a tbsp. of non-fat sour cream!
4. For quicker results, always pick some kind of lean protein to eat first, and then match it with a complex carbohydrate rather than a simple sugar. This will even out your blood sugar so your body will burn fat rather than excess sugar in your blood stream!
5. Water is a very important part of your nutrition, we can’t live without it and our body is made up mostly of water. Keeping yourself hydrated is a great fat metabolizer, and will flush out any toxins. Try to drink a gallon of water per day, start with a half and work up to a gallon. Try a slice of lemon or orange to give it a fresh taste.
6. Cooking Tips: never fry your food, always broil, bake, barbecue, roast or steam foods in water. Avoid adding unnecessary fat or oil. Non-fat cooking sprays are ok in moderations; eliminate butter all together. Remove skin and fat from chicken or meats. Spices are ok but avoid salt or any spices with sodium in them.
7. Sodium is salt which can retain water in our body, leading to hypertension in some case. Many products contain high amounts of sodium. The RDA is 2400 milligrams per day. This can be high if you are trying to lose weight or need to watch your blood pressure. Be sure to read food labels and see how much sodium per serving
Aug/110
Quick and Easy Health and Fitness Tips For Feeling Good
Looking for a few easy health and fitness tips to get you feeling good? Then keep reading! There are a few key things we can and should do every day to help get in shape and stay healthy.
Drinking the right amount of water a day is not only good for our bodies, but it can help people loose weight by curbing their appetite. Taking water bottles with you to work will help you stay on track. Freezing water bottles the night before will help keep them lasting all day; you can even through some in the car for the ride home. Drinking plenty of water may mean more bathroom trips, but it also means fewer cravings for sugary and salty foods by giving you a sense of fullness, less appetite, and flushing out the system.
Next time you are tempted to hit that ‘up’ arrow button at the nearest elevator remain strong! Be brave and walk on up those stairs. Taking the stairs instead of the elevator every day will help to burn calories and add leg strength while getting a small cardiovascular workout. And don’t think going downstairs isn’t just as beneficial because it is. Going down the stairs also helps to build quadriceps muscles. Bring some items to freshen up when you get in the office if you are worried you might get a more intense workout than planned.
Stay in bed an extra couple of minutes! This is not permission to fall back asleep; it is permission to do an ab workout before even getting out of bed! When you first wake up, lay flat on your bed and do ten crunches. Try to increase the amount of crunches by one each day until you get to one hundred; you might surprise yourself!
Next time you go to the supermarket or the mall, save yourself the stress of fighting and waiting for that perfect parking spot. Instead, go ahead and park in the farthest spot possible. By parking far away you are giving yourself the gift of walking. Walking those extra steps can really add up in the long run when it comes to your health and fitness. Find and take advantage of every opportunity to walk.
Take five! We are a stressed society. An important tip beneficial to your overall health is to take five minutes for every half hour or hour you are working, working out, etc. Use those five minutes to stretch, close your eyes, and meditate. Clearing your mind and taking a few minutes to yourself will help relieve stress which will in turn put you in a better mood which will also increase the likelihood of exercising.
These ideas and tips are things that can be done every day. It is important to take a look at your life and your surroundings and find ways to incorporate health and fitness. Not only will ‘exercising’ a few of these tips and ideas make you healthier and more fit, it will give you an overall more positive outlook on life.
Jul/110
Health Insurance Tips Guide
Sound health is an indispensable feature of every individual’s life. No targets and success can be achieved if we are physically unwell. In order to safeguard this central aspect of our life, health insurance is the need of the hour.
Health insurance as we all know is the best way to secure your health against all expected and unexpected problems. Due to this almost every individual seeks to acquire a health insurance policy.
At present there are many companies offering health insurance. While going for a health insurance policy you will confront a choice between private and government insurance. Prior to opting for either policy, you should know that with a private health insurance you would have an access to luxurious private hospitals, wide range of private doctors to choose from and mostly immediate treatment. While in a government health insurance scheme the lifetime health cover penalizes people who take out health insurance later in life with higher premiums. If you take the policy after your 31st birthday you will be required to pay a 2% surcharge annually up to 70%. So for instance if you acquire the policy at the age of 50 you will have to pay 30% more than a person who joined at the age of 30.
Government health insurance policy also comes up with a Medicare levy surcharge according to which unmarried people earning more than $50k and married couples with or without children earning more than $100k will pay an extra 1% Medicare surcharge in addition to 1.5% Medicare levy most people pay. But this extra annual expenditure of $500 to $1000 can be avoided by opting for hospital insurance.
Premium plays a key role in choosing the kind of policy you want. Money can be saved on premium in various ways such as purchasing a policy with ‘excess’ or the money that an individual is required to pay for stay in a hospital before benefits are payable. You can also buy a policy that asks for a co-payment. In case of co-payment if you don’t go into hospital, the member decides to pay usually a fixed amount of money each time he avails the service. Choosing a policy that doesn’t include several treatment facilities is also an option to lower your premium rates. Besides this you can also buy a policy that only covers you as a private patient in a public hospital. However it is better and in the long run beneficial to take a policy that offers a high ‘excess’ in comparison to those that exclude several treatment conditions. Some commonly barred treatments are- cosmetic surgery, cataract surgery, rehabilitation, hip, knee and other joint replacements, obstetrics and birth related care, assisted reproduction and psychiatric care. In case you want coverage for any of these treatments, prior to purchasing make sure your policy includes it.
Jun/110
5 Tips To Get Back To Your Workout After A Long Break
Once in a while, you may find yourself unable to work out for a longer period of time than you anticipated due to holidays, family emergency, or for whatever reasons. This can often lead to feelings of anxiety about getting back into the workout program, as you may think you’ll have to start from scratch all over again.
Here are some tips to help make it easier for you to get back into your workout period and ffitness level after taking a long break.
1-Reduce The Volume of Your Workouts In Half
First up, you should reduce the total volume of your workouts by about half during the first week or two back. This will accomplish two things. First, it will allow your body to ease back into the workload better since there will be less total stress on the body, and second, it will help reduce the fatigue you experience from workout to workout, increasing the likelihood that you continue on with the sessions for the entire week. If you are dead tired after day one, there’s a pretty good chance you’re not even going to want to progress to day two.
2-Spend Extra Time Stretching For The First Week
One of the biggest issues people deal with when first getting back into their workout program is the muscle soreness experienced after the first couple of workouts. Spending a little extra time on your stretching program during the first week back can help ease this pain, as well as get the body feeling limber again. There’s a good chance that over the layoff your muscles have become slightly tenser, making it harder to perform all the weight lifting exercises you used to do. Focusing on stretching now will help you overcome this, while also clearing away some of the lactic acid that might have developed during the workout.
3-Perform One Week of Steady State Cardio
While you likely already know that interval sprints are a far more superior form of cardio training, for the first week back after a layoff, revert to moderate paced steady state just for that week. This will help you regain that cardio base that’s important for being able to do the sprints effectively. Once the week is finished and you’re feeling good again doing your cardio workouts, then move back into your usual sprints to reap the maximum results from your time.
4-Don’t Add Any New Exercises for Two Weeks
Another big factor that can cause muscle soreness regardless of whether or not you’re coming back from a layoff is the addition of new exercises to your workout program. For this reason, avoid doing any new exercises that you have not done previously for the first two weeks back. You will likely be sore just from the ones that you were doing before the layoff, so you don’t want to increase this by performing additional new exercises on top of that. Once you’re back into the swing of things again, then you should consider switching it up to ensure you see continual results.
5-Don’t Be Too Hard On Yourself
Lastly, try not to be overly hard on yourself. Realize that coming back after a layoff will take a bit of work and you will feel slightly uncomfortable doing your workouts again. This will ease relatively quickly though, so if you can just push past the first few days, you’ll already be feeling more into the swing of things again. The worst thing you can do is continuously berate yourself for not performing up to the same level as you previously had, as this will just cause discouragement altogether.
So, be sure you’re keeping these points in mind when getting back into your workout program. It’s better to get back sooner than later, so don’t put it off any longer.