Staying Away From Unhealthy Eating Habits

September 16th, 2010 by admin

There is a saying that goes “you are what you eat” and to an extent this is true. Eating unhealthy foods will result in an unhealthy lifestyle and all types of medical issues and discomforts.

In order to improve your overall health you need to eat accordingly. This means getting the right amount of nutrients and making sure you eat foods that fall into the four food groups. Vegetables are very healthy and contain many nutrients including vitamins and minerals that help keep the body working correctly. They can be eaten raw or cooked and prepared a number of ways. When cooking them be sure you don’t add unhealthy foods to them such as those that contain unwanted fats as this will negate the healthy aspect.

Fruits are also very healthy. Eating a piece of fruit with each meal will provide a very filling alternative to unhealthy desserts filled with sugar. While they might taste great, they will turn into sugar right away which doesn’t promote an overall healthy lifestyle.

Fish is also a very healthy food and can be prepared a number of ways. Stay away from frying as this is very unhealthy.

Some meats are healthy as well when consumed in moderation. When cooking meat, serve only small portions that will provide the protein your body needs to stay healthy.

If you are looking for a great snack, try eating seeds and healthy crackers as an alternative to chips and other fatty foods. Pumpkin and sunflower seeds make a great snack as do various types of nuts and dried fruits.

An important part of staying away from unhealthy  foods is cooking them correctly. As stated above, frying foods adds unwanted fat. Take care not to use too much butter and if possible, use an alternative. There are many different types of seasonings available that will substitute for butter and still taste great.

Grilled vegetables and meats are healthy. You can also boil and broil your foods in order to retain the nutrients.

One way you can avoid eating unhealthy foods is to make meal plans for each week. If you know what you will eat ahead of time you will be more likely to stick to the plan. If, on the other hand, you choose what you will eat at the last minute, you may be more likely to go with something that is quick and simple, which could mean unhealthy.

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How To Lower Blood Pressure Immediately

September 15th, 2010 by admin

High blood pressure is the source of much discomfort and illness today. There are a wide variety of health issues that can arise from this condition so it is important to monitor it in an effort to keep it as close to normal as possible.

The approaches for lower blood pressure are focused on eating the right foods, making dietary changes and following overall healthy lifestyle habits. When proper attention is paid to these aspects and the right medication is taken it is possible to not only lower blood pressure immediately but also keep it at a normal level. The medication will be prescribed by a physician but you can control the diet and exercise habits that will help keep it stable.

It’s all about making long term changes in overall lifestyle. Once you have changed your dietary habits you must continue to adhere to these changes. You must also stick to an exercise routine that is working for you. While there are no hard and fast rules on how to lower blood pressure, by following the information in this article you will be able to try various ways in an effort to find the one that works for you.

Controlling your weight is the first step toward lowering your blood pressure quickly. You can do this by eating healthy foods that are good for you instead of those containing bad fats. Fruits, vegetables, meats and beans are great choices. Fish is also very good for you and will help reduce the number of calories you take in on a daily basis.

Plan a diet. Blood pressure readings are closely related to the daily diet plan. If you can identify foods like those mentioned above that help to keep it down and eat them on a daily basis, you will be able to maintain a good blood pressure reading.

Take your medication regularly. This is very important as it will not work right if you don’t adhere to the instructions given by your doctor and printed on the medication label.

Exercise every day. Make sure you include at least 30 minutes of cardiovascular exercise unless this is prohibited by your physician. If you are trying to lose weight, you will want to increase this to 45 minutes. You should also include stretching, strength training and muscle conditioning.

By following the information in this article you will be able to maintain a low blood pressure level. This will also promote an overall healthier lifestyle.

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Exercise is a Crucial Part of the Fat Loss Plan

June 7th, 2010 by admin

Certainly, nobody will dispute the fact that healthy eating habits will go a long way towards helping you lose fat and weight.  Thanks to our incredibly poor eating habits, we have had to completely “rethink” how we eat, what we eat and just how much we consume – a challenge for the best of us.

However, if you truly want to create a fat loss plan that works – you MUST incorporate movement into the equation.  The good news is that exercise and activity does not necessarily mean spending endless hours running on a boring treadmill, or lifting the same weights day after day.  In fact, thanks to the endless choices available to many of us, getting the necessary physical exercise that we need to “jumpstart” or “help along” our weight loss plans is simply a matter of deciding which activity we prefer.

Of course, for those of you who truly enjoy the gym, working out with a set training plan, that incorporates cardio and weight lifting is certainly an option.  However, other activities such as salsa or ballroom dancing,  tai chi, yoga, pilates, bowling and speed walking all also great alternatives that will help you build muscle, burn a few calories and keep you thoroughly entertained in the process.

While it is true that activities such as yoga or pilates may not burn the same number of calories as jogging on the treadmill for 30 minutes, the idea remains the same – to incorporate daily movement into your life – to make you WANT to get off the couch and get moving – and if this means that you are doing pilates and yoga a few times a week and enjoying it, then you are getting the job done.

It is worth remembering that while practicing yoga, tai chi or pilates may not burn a huge amount of calories, these activities offer a host of other health benefits which include stronger core muscles, stress relief and better posture.

The bottom line? not everybody is a gym enthusiast – so, getting out and doing the activities that YOU enjoy will certainly go a long way in helping you lose that unwanted fat and make you happier in the process.  What else could you ask for?

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Put Yourself On The Road To Better Health And Wellness

March 23rd, 2010 by admin

There are two keys to achieving better health and wellness, eat a balanced diet and exercise. If you can cut out the fatty foods and get as little as 30 minutes of physical activity a day, you can improve your well being.

Any balanced diet should include at least five servings of fruits and vegetables each day according to the United States Department of Agriculture (USDA). It has set up a food pyramid for health conscious people to follow. It spells out the proper amount of servings for each food type each day; 2.5 cups of fruit, 6 ounces of grains, 5.5 ounces of beef or legumes, and 3 cups of milk. For the average person the Food Guide recommends a diet of 2000 calories per day, if you are more physically active the number can be adjusted higher.

Improving your diet alone will not guarantee better health and wellness, it is very important to include an exercise routine as well. The best plans for physical fitness will combine aerobic activity with resistance training. Aerobic exercise will strengthen the heart while the resistance training builds stronger muscles. The United States Health and Human Services Department recently published its’ physical activity guidelines for Americans which encourage people to engage in some type of activity every single day.

For substantial health benefits they say “adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity.”

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The Best Health Tips You Will Ever Hear

March 16th, 2010 by admin

There are four major health tips that if you follow will increase your chances of living a long life. Number one, do not smoke and if you do, quit. Second, wear sunscreen.

Third, eat a healthy diet. Fourth, exercise regularly. Together, these four health tips when followed will put you on the road to longevity.

Do not smoke. The dangers of cigarette smoking have been well documented so it should come as no surprise that it tops the list of health tips. Long ago, smoking was linked to lung cancer and it has also been shown to lead to heart attacks and strokes. More than any other behavior smoking shortens lives.

Wear sunscreen. This tip may not seem as obvious as the first but it is just as important. Skin cancer from exposure to the sun is on the rise. Melanoma is one of the most dangerous forms of cancer and it is linked to overexposure to ultraviolet rays. Sunscreen can block those UV rays from destroying your skin.

Eat a healthy diet. This seems like common sense but many people may not understand exactly what eating a healthy diet entails. U.S Department of Agriculture (USDA) research has concluded that “Americans consume too many calories and too much saturated and trans fats, cholesterol, added sugars and salts.” The USDA Dietary Guidelines for Americans recommends adults get more “calcium, potassium, fiber, magnesium and vitamins A, C, and E.” The same USDA report also showed older Americans lacking in “vitamin B-12, iron, folic acid and vitamins E and D.” The report recommends that we consume a variety of foods and beverages rich in these nutrients.

Exercise regularly. The fourth top health tip means that you should engage in some type of physical activity every day. Research has shown that just 30 minutes of light exertion can add years to your life. You don’t even have to do 30 minutes in a row to enjoy the benefits of physical activity; it can be done in ten minute short bursts. The secret is to be active which helps prevent against heart disease, hypertension and weight gain.

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Does Your Company Offer A Wellness Program?

March 10th, 2010 by admin

In an effort to hold down the cost of health insurance, corporations are turning to wellness programs to educate employees on living a healthier life. The effort is not only aimed at improving the health of employees but companies are finding it reduces absenteeism and improves office productivity as well.

The insurance companies first offered the wellness programs as an alternative to huge rate hikes. They figure if the people they are insuring make healthier choices, they won’t have to pay out as much for their medical care. The corporate wellness programs offer help quitting smoking, losing weight and beginning a workout routine. Some places even offer discounted gym memberships to their employees.

A key part of many of the wellness programs is a health assessment test that all participants are required to take. It is usually administered online with the results kept secret. The tests will identify people who may be at risk for heart disease or cancer and set up proper screening programs. The insurance companies understand that the key to treating many of these diseases is catching it early. The cost of procedures like mammograms and colonoscopies are worth the expense because of the money that can be saved in costly cancer treatments later on.

To get workers to participate in the wellness programs many corporations have found it necessary to offer incentives to people who sign up. Often, the cost that the employee must pay for his health insurance is reduced as long as they participate in the program and meet its requirements. Some plans will require yearly physicals, some will make you log physical activity and others will require you to participate in an intervention program if they determine you are at risk for a disease like hypertension.

Even though some may see the programs as an unwelcome intrusion into their personal life, it is worthwhile to participate in these wellness programs. Beyond the money that you might save in insurance premiums, you are gaining important information on how to live a happier, healthier life. The bottom line is that it puts you in charge of your own health and wellness.

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Improve Your Fitness And Wellness Will Follow

March 9th, 2010 by admin

What is the one thing people always say they want more than anything else? Good health is at the top of the list but too often, people are not willing to make the commitment to improve their overall wellness. Starting a fitness program is one of the most important things you can do to be healthy.

Fitness and wellness do go hand in hand and that is why the U.S Government launched the Healthier U.S. Initiative. It is a “national effort to prevent and reduce the costs of disease, improve people’s lives and promote community health and wellness.” The website HealthierUS.gov calls obesity an epidemic in the United States which must be addressed.

The key to losing weight is to burn fat and that can best be achieved through exercise. The small steps program which is part of the government initiative says you don’t have to go to the gym five days a week to meet your goals and shows how just taking a 45 minute walk a day can burn 300 calories. If walking for 45 minutes at one stretch sounds like too much, the report suggests three fifteen minute walks instead. Whatever physical activity you choose the goal is to be active for at least 30 minutes every day.

There are a wide variety of cardio activities to choose from for your workout. The key is to mix up your routine so it doesn’t get boring and you remain committed to it. One day you might walk outside, the next could be riding a bike and the third might be going for a swim. Whatever you choose to do, you want to get your heart pumping. The goal of cardio activity is to get your heart rate into the target range for your age group.

Exercise alone is not enough to achieve a healthier life, you also must alter your diet to include more fruits and vegetables and low fat meats. Making smart food choices will require you to watch portion size and count calories. The food and drug administration says to eat healthy you must avoid trans fats, saturated fats and foods that contain high levels of sodium and added sugar.

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Put The Whole Office On A Corporate Fitness Plan

March 5th, 2010 by admin

As health insurance costs continue to rise, many companies are looking for ways to hold the line on expenditures. One way corporations have discovered that they can save money is by instituting a workplace wellness program. Your company can save money if your employees start a corporate fitness plan.

There are several advantages to corporate fitness plans that extend beyond the cost savings. Research shows that when a workforce is healthier, absenteeism is reduced and productivity goes up. Even if you cannot get discounted insurance premiums through a wellness program, studies show that you will achieve cost savings in other areas. The Wellness Councils of America report a $24 return for every $1 spent on a company wellness program for small businesses and a survey done by The Art of Health Promotion found companies which instituted employee health and wellness programs realized a 30% reduction in medical and absenteeism costs in less than four years.

For a corporate fitness plan to be successful it is absolutely essential that the company’s top leaders participate. Bosses need to put their time in the gym as an example for other workers to follow. In addition to working out, other healthy behaviors should be promoted. Incentives should be given to quit smoking and healthier food options should be made available in the corporate cafeteria and vending areas. Some corporations like the owner of the Cleveland Clinic have gone as far as to ban the hiring of smokers as part of its wellness program.

Companies who start a corporate fitness plan would be wise to offer incentives to get employees to participate. Some offer a reduction in their insurance co-pay if the workers will commit to a regular routine. In other offices, personal trainers are brought in to explain the benefits of working out and how to start an exercise routine. You could set up contests with prizes for the person who logs the most gym hours or loses the most weight.

Anything that can be done to boost participation will pay dividends down the road. Healthier and happier workers will be more productive ones.

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Adopt Your Own Health And Wellness Program

March 3rd, 2010 by admin

The rage across America right now is health wellness programs being instituted by corporations. At the urging of the insurance companies, a number of firms are working with their employees to become more physically fit. The effort is being used to try and hold the line on health care costs, reduce absenteeism and develop a more productive workforce. Health and wellness programs educate people on the keys to living a longer, happier life.

Better health and wellness should be the goal of all of us whether we are part of a program at work or not. It starts with a healthy diet. Most of us know what we should be eating but too often it is easier to just grab some fast food. We make excuses that we don’t have the time to prepare healthier foods or we rationalize that one stop at the burger joint will not hurt us. Planning meals ahead of time will make it easier to make the healthy choices when you are pressed for time.

Scientific research shows that most of us eat too much saturated or trans fats which should be replaced by fresh fruits and vegetables. The U.S. Department of Agriculture has developed a food guide which encourages consumption of more dark green vegetables, legumes, fruits and low fat milk. The USDA guide spells out the proper amount of servings for each food type each day; 2.5 cups of fruit, 6 ounces of grains, 5.5 ounces of beef or legumes, and 3 cups of milk.

There are other lifestyle changes which should be part of any health and wellness program. If you are still smoking; researchers agree you must quit. The dangers of cigarettes have been well documented and tobacco use will cut years off your life. Having unprotected sex with multiple partners is another activity which must be curtailed. The threats of contracting AIDS or a sexually transmitted disease are too high. Driving drunk is another behavior which can sabotage your efforts at achieving a healthier lifestyle. Drinking alcohol itself is not necessarily bad but it must be done in moderation.

Living healthy and well comes down to making small positive choices each day that over time add up to a lifetime.  Tell us how you’re living healthy in the comments.

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Achieving Overall Wellness

March 2nd, 2010 by admin

Who does not want to feel better and live longer? Overall wellness is at the top of the list of the goals for most Americans but too many people don’t have the willpower to commit to it or just don’t make it a high enough priority in their lives.

The old expression, “if you don’t have your health – you don’t have anything” is every bit as true today as it ever was. In fact, society today judges people more than ever on their appearance and their overall fitness. If you hope to compete for the best jobs and want to be accepted in most social circles sometimes it seems like you have to be thin to be in.

Overall wellness starts with a healthy diet. The government has done extensive research into eating healthy and has determined that the key is following the USDA Food Pyramid. Through the pyramid the USDA recommends what types of foods to eat and what quantity. A healthy diet is one that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. The USDA plan aims at helping you get the most nutrition out of the minimum amount of calories.

A good diet alone is not enough to guarantee overall wellness though. You also need to participate in some type of physical activity every single day. Scientific research shows that just a half hour a day of some kind of exercise will protect your heart and help you burn fat. Even if you can’t exercise for 30 minutes straight, the research shows you can get the same benefit from three ten minute sessions.

Meeting these health and fitness goals will improve your overall wellness and can extend the number of years you spend on the planet. A British study from the University of Oxford discovered that being overweight can take 10 to 15 years off your life. It concluded that the effects of being obese are every bit as dangerous as cigarette smoking on your overall wellness.

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