Healthy Walnuts Good for Healthy Eating

Walnuts are good for healthy eating. These nuts are high in antioxidants. It is important to have antioxidants in your diet because it helps to buildup your immune system. The better your immune system, the healthier your body will be over all.

You can use walnuts to help fight off colds. Why? Because of all the antioxidants that are naturally in walnuts. This is great for your body and a natural way to stay healthy and strong without having to do anything particularly special in your healthy eating habits.

You can add walnuts to a green salad to give it texture and flavor. In fact for healthy eating, you should eat walnuts on your salad instead of eating high carbohydrate croûtons. Croûtons can put a lot of weight on you.

Enjoy the rich flavor and health benefits of healthy eating by eating at least one fourth a cup of walnuts each week in your meal plan.

Make Walking Your New Year’s Resolution

Happy New Years!

There is one resolution that probably outweighs just about any other when it comes to your health, except maybe to stop smoking. It is simple enough to do, free, and is so beneficial to your cardiovascular health. What is it? Walking.

Researchers have spent years studying the effects of weight loss on heart health, and have concluded that burning about a 1,000 calories a week through exercise was enough to make a significant decrease in the risk of heart disease in women who are obese.

If you get out and walk several times a week for about half an hour, you can probably burn about 125 to 200 calories. Of course, the exact amount will depend on your size and how hard you work out. And remember, exercise in any form is simply good for your heart. Exercise helps lower blood pressure and increases blood vessel function.

So even if you make no other resolutions this New Year’s Eve, promise yourself that you will get out and walk a few times a week. Aim to burn 1,000 calories a week for you and your heart!

February is American Heart Month

Heart disease is a leading cause of death among women. February is American Heart Month, and The American Heart Association’s has some recent guidelines, which now focus on reducing a woman’s lifetime risk of heart disease.
These guidelines include:

Exercise for at least 30 minutes a day. If you are trying or need to lose weight, increase that time to 60-90 minutes.

Watch your weight and control your blood pressure. Regular exercise, drinking less alcohol, watching the sodium in your diet, and eating more fruits and veggies will help you achieve better weight and keep the blood pressure under control.

Increase your Omega -3 fatty acids in your diet. Salmon, albacore tuna, mackerel, sardines, herring, and lake trout provide excellent sources of these healthy fats. Women with known heart disease may also wish to take omega-3 supplements.

Quit Smoking.

Lower your daily intake of saturated fat. You should try to keep the saturfated fats in your daily diet to 7% of your total daily calories.
To figure out the percentage of fat calories, 1) multiply the grams of saturated fat by 9 to get total calories from fat; 2) divide total calories from fat by the total calories in the serving; and 3) multiply total calories by 100 to get the percentage.

You don’t need a gym

You don’t need a gym to get some exercise. HOWEVER, a gym often motivates people to attend because they are paying for it and want their money’s worth! If you are one of those types (like I am) then join a gym.

But if you are frugal (like I am as well) then there are some healthy exercise alternatives you don’t need a gym for. Here’s a list of things you can do, for free or low cost:

1. Dress appropriately for the season and take a walk around the park. Take your iPod with you and jam away, walking fast to the fun music.

2. Put in an exercise DVD or VHS. You can often find these for around $3 in thrift stores or even simple $5 ones at Wal-mart and such, in the sale bin.

3. Utilize the internet! Set up your laptop in an eye-level position, find a free excercise video on the ‘net and work out at home!

4. Ask a friend to take a walk with you around the block after dinner.

Holiday Dieting? No Thanks.

I am all for healthy eating and an active lifestyle. I do not diet. Admittedly, I used to diet, but all it did was make me crave things until I overindulged. Through the years I’ve learned to just eat healthier. If I’m craving something, I have it in moderation. I also exercise at least five times a week.

With all that being said, I definitely do not deprive myself of my mother’s home cooking and treats around the holidays. Why should I punish myself when I’m so good all year long?

That’s why an email I got the other day really ticked me off. It sounded good enough, “Tips for Making Healthier Choices This Holiday Season.” It had some good wisdom in it. For example, “Eat small meals during the day if you’re planning on a big holiday meal later in the day. Drink a lot of water because it’s vital for healthy digestion.” That’s all perfectly reasonable. But then the email said, “If you want pie, skip the mashed potatoes and gravy.” WHAT?

I’m sorry. Again, I fully believe in and live a healthy lifestyle. I don’t believe that living a healthy lifestyle should always be a struggle of give and take. However, the holiday season comes once a year. You should be able to enjoy the holiday season without being loaded with guilt over what you did or did not eat.

There will be plenty of credit card bills full of holiday shopping purchases that will be coming in January. That’s when I’ll start feeling guilty — not because I had another piece of pie on Christmas Eve.

Healthy moves

Aside from the normal exercise we do in the gym, there are also healthy exercises recommended. Try taichi which originate from China. It is composed of all body movements in accordance to the different harmony moves. At first, taichi is for self defense but it is now a fad for healthy exercise. The next one is yoga. All of us were already familiar with its concept. It is compose of mind and body exercise. With proper coordination, you can do tricks and hard moves. It can removes stress and strengthen our body as well. The one that is now famous is extreme exercies. It comes with different moves. You will sweat a lot if you try this. Strength and body movements are the things you need to do certain moves. These are the sample of new exercises which you can try for shaping and strengthen your body.

Running a vital tonic

Why should you run?

The golden rule says – you should run because it helps in preventing the chances of developing cancer and cardiovascular diseases.

A little amount of running everyday keeps you fit mentally and physically. Research proves that a combination of diet and exercise is an effective way of reducing weight and increasing lean tissue. Running helps a person to burn on an average-500 to 600 calories per hour.  An average human being can burn around 2000-2500 calories a day by doing simple, everyday things. If you run five miles a day, it will reduce an additional 500 calories

 

Benefits-

 

Good Health

 

Lowers blood pressure and maintains elasticity of the arteries.

 

Keep’s the lung’s strong and powerful.

 

Decreases the incidence of the bone loss disease and anxiety.

 

Allay stress, depression and anxiety.

 

Promotes the release of mood enhancing endorphins.

 

Lifts up your spirits and enhances your sense of focus and confidence.

 

Running keeps you relaxed and you can eat and sleep well.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Walking, Running or Swimming?

We always think which is better exercise? Walking, running or swimming? Here is brief information on above mentioned exercise.

Walking is a good calorie burner and fitness tool, particularly for beginners and the unfit. It is a low cost and easy method of keeping fit, although it does very little for the upper portion of the body.

Running or jogging helps burn of those extra calories from the hips and stomach. Since walking and jogging can be done practically anywhere, it is a much easier form of exercise.

Swimming on the other hand, is costly and time consuming. Compared to walking and running, swimming is better as it not only burn calories faster, but is also excellent for all round fitness, balanced body strength and flexibility.

All types of exercise have their own benefits. What important is that we should carefully select an exercise pattern and do it regularly. Then, we can realize benefits of exercise.

Diet & Exercise for Diabetics

Diabetics need a balance of diet and exercise in their lives,  for improved blood glucose control, and general being.

Diet

Eat a healthy and balanced diet

Trim the fat

Restrict the intake of soul

Fiber + complex carbohydrates = better health

Follow your food guide

Exercise

Exercise in Diabetics ha the following benefits.

Exercise frequently reduces insulin requirements in two ways : increasing the body’s sensitivity to insulin and by burning glucose more effectively.

Exercise lowers cholesterol levels in the blood o that the risk of arteriosclerosis and coronary artery disease may be lessened

Effective exercise for people with diabetes

1. accelerated-pace walking
2. jogging or running
3. aerobics or jumping rope
4. swimming
5. rowing
6. bicycling

30 minute workout for 4 times in a week is ideal. Always consult your physician before beginning any diet or exercise program. Choose an exercise according to your age. Keep continuity in doing exercise.

Do regular exercise

Regular exercise will help maintain your general physical fitness, which in turn ensures normal blood pressure. Those patients who have been physically inactive prior to the heart attack are encouraged to become more active and to take regular exercise like brisk walking & gentle jogging.

However sudden and severe form of physical exertion like running, weigh lifting, etc, muse me avoided. Yogic exercises like pranayama, meditation can be adopted for a healthy heart. Whatever exercise a person adopts, it should be enjoyed and never be rushed through.

Exercise pattern should be selected according to age. Specific exercises are not suitable to particular ages. For example, heavy workouts cannot be done after forty or fifty age. It is recommended that one should carefully choose exercise pattern. Never do an exercise in competitive methods when you are public ground. It can cause you to ignore a main purpose behind doing exercise. And that is keeping you fresh whole day.

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