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Monthly Archives: November 2017

Must be Stay Fit and Healthy

Your first step would be to assess your current state and work on the areas that need improvement. You may need to vary your routine, so that exercising becomes a pleasure, not a torture. Consider your options – a walk in the park, swimming at the club, home exercise equipment – perhaps you can attempt something new every day so that it does not become a chore.

Whatever your choice, weight training to build muscle, aerobic fitness for the lungs and heart and stretching exercises should be a part of your plan. It is important to remember that while exercising, you need to pay attention to your diet. Depending on the length of your work-outs, your diet will affect the fuel used by your body. Weight training and exercise may increase your calorie intake almost to 1500 per day. Your diet will need proteins, minerals, vitamins and carbohydrates. Plenty of water is necessary to avoid dehydration. Eating frequent small meals may be better than two large meals. Avoid junk food and eat plenty of fruit and vegetables.

Once you are on a roll, you will need to balance your activities to suit your life style and daily routine. Consider all your options, and get started with what you can achieve and slowly build up momentum until you reach your goal. Once there, maintain it so that you are on an even keel.

Only you can decide what is best for you and how much your body can take. So, do not stress yourself or overdo your work-out, and remember that your diet is as important as your exercise.
A healthy diet, without depriving yourself of foods that you desire can be worked out by substituting other foods.

Once you have worked out a routine, even if it has taken a while to keep to your regime, the rewards of a fit and healthy body are worth all the effort that has gone into developing a new person.

Healthy Fiber Facts

You haven’t really taken a good look at fiber sources and what is it in them that can do all the healthy stuff you read or hear about. Here are just a few of the amazing fiber facts:

1. Grains are the most common sources of fiber. Dietary fiber is simply plant matter that is not easily digestible. Whole grain and concentrated grain products are great fiber sources. Unfortunately, although these are really healthy foods, most people will stay away from them, perhaps because of the bland taste.

2. Fiber rich foods are known to lower bad cholesterol which is the cause of most chronic diseases such as hypertension, stroke, cardiac diseases, kidney ailments and colon cancer. With the right amount of fiber, you can reverse the effect of high cholesterol that usually comes from consuming too much animal fat.

3. Foods rich in fiber aid in digestion and can help one get rid of constipation. It stimulates enzymes in the digestive tract that results to better waste elimination and proper digestion of nutrients.

4. When you consume fiber rich foods, you will be able to avoid overeating. Fiber sources take longer to chew and to digest, resulting to a feeling of being full for a longer time.

5. Fruits and vegetables are often rich in fiber, and the fibrous structure of these foods does not easily break down even after cooking.

Reducing Sugar Intake

1. Pass up on prepackaged foods.

Sugar or any of its components are added by food producers in their canned or frozen products, such as those stuck-into-the-microwave, ready-to-use foodstuff you use for your Italian meal preparations like spaghetti or pizza. You can make your meals healthier by buying fresh foodstuff and personally preparing the ingredients that you need.

2. Stick to organic.

When sugar craving hits you, go for unprocessed alternatives such as fruits, honey or molasses. These are better for your health than refined sugars, such as the white sugar that you put in cakes and cookies and candies, brown sugar and corn syrup.

3. Sugar Capping.

Fix your day by day consumption of sugar and stick to it. No tricks! Give up puddings or confectionaries after meals. Your passion for sweets grows less when you get used to skipping desserts.

4. Protein-rich foods as Sugar Stabilizers

Keep yourself hale and hearty by maintaining a diet stuffed with food products rich in protein. Go heavy on meats, fish, chicken, egg, and dairy products like milk, cheese and butter. Protein steadies blood sugar upsurge.

5. Food Nutritional Label Review

Food manufacturers have learned the art of hiding their sugar contents through the use of different names, among them, sucrose, glucose, fructose, dextrose, lactose, and maltose. Scrutinize the list of ingredients at the back of your grocery food products and spurn those with these names in their labels.

6. Go high on fiber, low-carb food

Stuff yourself with meals packed with fiber but low in carbohydrates. Eat plenty of oats, whole wheat pasta, the various types of beans like black beans, kidney beans, lima beans, lentils and soybeans. Pick whole grain foods for a stuffed feeling.

Lowering Cholesterol Levels

Eliminate saturated fats from our diet. This means avoid processed meats all together and eat lean meats and low fat dairy products.

Never cook with Palm oil or Coconut oil as they are both high in saturated fat.

Avoid margarine, cakes, biscuits and snack foods like chips and corn chips as they are high in trans fatty acids.

To help lower your cholesterol levels and improve your diet, eat fresh fruit, fresh vegetables and whole grains on a daily basis and incorporate at every meal during your weight loss plan.

2 tablespoons of olive oil a day will lower your LDL or bad cholesterol within one week.

Walnuts and almonds are the best nut available in lowering LDL’s. Eat a small handful a day and watch your cholesterol levels drop. They are an essential food in your weight loss plan.

An avocado a day can lower your LDL by 17 per cent.

Porridge is a rich source of soluble fibre which forms a kind of gel in your intestine that reduces the amount of fat you eat. Porridge is an excellent weight loss food.

Prunes, barley, beans, eggplant and asparagus are great sources of soluble fibre and are fantastic weight loss foods.

Use fresh garlic daily or take garlic tablets daily. Garlic contains a compound called allicin which is thought to lower cholesterol considerably. The more garlic you eat, the better results you will get.

Drinking ginger tea will also help. (grated ginger and boiling water)

Use the spices Rosemary, cinnamon and turmeric as their potent antioxidant properties help lower cholesterol.
Thirty minutes of exercise a day will dramatically improve your health and reduce the overall risk of heart disease and stroke plus it will speed up your weight loss results.

Take Spirulina. This protein rich form of algae lowers both LDL or bad cholesterol and total cholesterol results.
If you smoke, have high blood pressure, diabetes or are overweight, you are at risk of heart disease
Cardiovascular disease is one of our biggest causes of death. It also costs billions of dollars in health care.

Change of lifestyle and lowering your weight can make a huge difference in lowering cholesterol levels. Don’t waste another minute. Take steps towards lowering your cholesterol through a healthy diet and exercise today.