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Stay Healthy With Exercise

Stay Healthy With Exercise
Michael Stefano

As a society, weve been more than convinced of the need for daily exercise. From the gimmicky hype of the television info-mercial, to the sound advice of the family physician, weve been bombarded with the reasons why we need to workout.

The medical community has coined the phrase, The Deadly Quartet, to describe four risk factors that plague Americans in disproportionate numbers:

The Deadly Quartet

Obesity

High blood pressure

High blood cholesterol, and triglyceride levels

Reduced sensitivity to insulin

Despite all this information thats been made available, overweight and out of shape Americans still huff and puff their way through their day. The Center for Disease Control and Prevention reports that obesity alone results in over 300,000 preventable deaths in the United States every year.

More than 60 percent of all Americans are classified as overweight or obese, while at any given time 30 to 40 percent of all Americans are trying to get in shape. An even higher percentage of cardiovascular disease is related to obesity, and being overweight nearly doubles your chance of developing high blood pressure.

But hears the good news, an article published in the March 2001 issue of The Annals of Internal Medicine has revealed that thirty minutes of daily exercise can extend human life.

This elaborate study took place from 1984 to 1989 in Finland using 1300 middle-aged men. Upon follow-up in 1997, researchers recorded 124 total deaths from both cardio and non-cardiovascular causes. After making adjustments for other risk factors (such as age and smoking), low fitness levels were associated with an almost three times higher mortality rate.

Scientists have proven that twenty to thirty minutes of moderate physical activity per day, forestalls the onset of the deadly quartet, and thereby prevents chronic disease, while extending human life.

Following a sensible exercise program will bring about significant change in the bodys chemistry, and its ability to perform work efficiently. This training effect lowers blood pressure, cholesterol and triglyceride levels, as well as increases insulin sensitivity, and thereby forestalling the onset of type II diabetes.

But besides these all-important health benefits, the right kind of exercise also burns fat, and sculpts our bodies into lean, high performance machines. Following a properly orchestrated workout program will not only add years to your life, it will add quality years that are reminiscent of youth, where youll look forward to the dawning of each fun-filled day.

About the Author

Michael Stefano is a 20-year veteran of FDNY, as well as author of The Firefighter’s Workout Book and creator of The Firefighter’s Workout Video.

His workout routines and articles have been featured on such internet giants as America Online, Yahoo! and eDiets.com.

Currently Michael is editor in chief at http://www.firefightersworkout.com, where you can get more information about his book and other services, as well as sign up for his FREE Train For Life Newsletter.


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Start Growing Healthy Children Before Getting Pregnant

Start Growing Healthy Children Before Getting Pregnant
Margaret Paul, Ph.D.

The following article is offered for free use in your ezine,
print publication or on your web site, so long as the author resource box at the end is included, with hyperlinks. Notification of publication would be appreciated.

For other articles which you are free to use, see http://www.innerbonding.com

Title: Start Growing Healthy Children Before Getting Pregnant
Author: Margaret Paul, Ph.D.
E-mail: mailto:margaret@innerbonding.com
Copyright: 2004 by Margaret Paul
URL: http://www.innerbonding.com
Word Count: 640
Category: Pregnancy, Parenting

Start Growing Healthy Children Before Getting Pregnant
By Dr. Margaret Paul

When I was in my early 20s, I read Adele Daviss book, Lets Eat Right To Keep fit. I learned from her that you are what you eat. I also learned that our babies are what we eat while we are pregnant, and then are what they eat once they are born. If you nurse your babies, then they continue to be what you eat as long as you are nursing them. My bible during my first pregnancy over 38 years ago was Lets Have Healthy Children, also by Adele Davis. I started to follow her guidelines way before getting pregnant, knowing that my health had a big effect on my babys health.

There is much more information about good nutrition available today, and I want to encourage anyone who wants to have healthy children to start early in learning about and implementing a healthy way of eating. Educating yourself regarding good nutrition is a major part of good parenting. However, a good rule of thumb is, if they didnt eat it 200 years ago, dont eat it now! This means no fast food, no packaged food – including sodas, cakes and candies – no preservatives, no fruits and vegetables grown with pesticides or artificial fertilizers, or animals grown with hormones and fed food grown with pesticides. It also means no smoking or drinking. It means no caffeine. If you want healthy children, you need to put pure, clean organic food into your body before you get pregnant and continue throughout your pregnancy. Of course, then you want to continue to feed yourself and your family clean food once your children are born.

If you are pregnant or thinking about getting pregnant, you have a wonderful opportunity to lay a strong foundation of health for your child. Why not start now feeding yourself well and learning all you can about creating healthy children? You are going to be a parent the whole rest of your life. You can do so much to make your parenting experience a joyful one by taking responsibility for your own physical and emotional health before getting pregnant. If you have not been disciplined enough to eat well before getting pregnant, perhaps the idea of eating well for your child will be enough to motivate you.

Its not as hard as you might think. It really doesnt take much more time to eat well than to eat junk. And the payoff is huge. Not only were my three babies healthy, they were calm. They slept well and were happy children, who learned easily and did well in school. The only time they were hyperactive actually bouncing off walls! was after returning from birthday parties where they had ice cream, cake and sodas.

In my many years of counseling, Ive often worked with parents who were struggling with their childrens behavior problems. Of course not all behavior problems are nutritional, but you might be surprised how many problems have their cause in poor nutrition. Ive often wondered why so many people are careful to put the right octane in their gas tank but put the wrong fuel into their bodies and then wonder why there is so much illness, learning disabilities, and so on.

I want to tell you a little story about the power of food. We had a 6 month old golden retriever puppy who was dying of irritable bowel syndrome. He had constant diarrhea and was getting thinner and thinner by the day. We had been giving him the very best quality kibble and it wasnt working. Fortunately we learned about raw food for dogs. Within two meals of raw food, he was completely healthy! Here I had been studying nutrition for so many years and it had never occurred to me that a dogs natural diet is raw food! Wow, what a lesson!

About the Author

Margaret Paul, Ph.D. is the best-selling author and co-author of eight books, including “Do I Have To Give Up Me To Be Loved By You?” She is the co-creator of the powerful Inner Bonding healing process. Visit her web site for a FREE Inner Bonding course: http://www.innerbonding.com or email her at margaret@innerbonding.com.


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Some Healthy Nutrition

Some Healthy Nutrition
Terje Brooks Ellingsen

Below are listed some foods that are containing ingredients of
healthy nutrition.

Berries are incredible antioxidants

Ah, the sweet taste of fresh berries! Berries are actually good
for you and contain plant nutrients called anthocyanidins. Some
of these have high levels of resveratrol, which helps fight
heart disease and cancer. The next time you want something
sweet, juicy, and good for you, reach for blueberries, grapes,
or strawberries, and do not feel guilty!

Tasty Almonds

If you love nuts, then you are in luck. Almonds are not only
delicious and make a great snack food, medical studies show they
contain as much protein per ounce as red meat. In addition, they
aid in reducing the risk of heart attacks by up to 50%. The next
time you need something crunchy, reach for a handful of almonds.

Flaxseed

A great way to maintain a healthy cardiovascular system is by
adding flaxseed to your daily diet. Flaxseed actually contains
what is called alpha-linolenic acid, which is a fatty acid
essential in controlling blood pressure. They have a benefit of
helping with digestion; just make sure the flaxseed is crushed
for easier consumption and absorption.

Saucy but Healthy

Eating bland foods is boring, unsatisfying, and if that is what
your diet consists of, more than likely, you will be off it
shortly after you start. If you enjoy good tasting food, some
sauces and spices can enhance your food while not adding
calories to your food. The next you grill meat, consider using
one of these:

*Reduced-salt Soy Sauce

*Mustard

*Salsa

*Worcestershire Sauce

*Vinegar (this comes in wonderful flavors)

*Teriyaki Sauce

*Tomato Sauce

*Hot Sauce

Some like it Hot

Hot, spicy foods that contain curry, chilies, or other hot
peppers such as cayenne, help to trigger endorphins. These
hormones are what make people feel good and well balanced. In
fact, endorphins are like a natural morphine that helps ease
pain and provide a sense of well being. The next time you are
feeling a little down or have some minor pain, try eating
something spicy.

Stick with Whole Wheat

Whole wheat is actually better for you. It offers more fiber,
which helps reduce the risk of heart disease, stroke, cancer,
diverticulosis, diabetes to name a few. When possible, set aside
the white flour and bread and reach for products that are made
from oats, barley, buckwheat, bulgur, rye, brown rice, millet,
and wheat.

What are Flavonoids?

These are oestrogen-like compounds found in plants that act as
hormone blockers any place in the body where there are excess
hormones that could cause such cancers such as breast cancer.
Flavonoids are also strong antioxidants, which can be found in
foods such as beans, onions, broccoli, apples, and soy products.

About the author:

Terje Brooks Ellingsen is an internet publisher. His
website
nv-Fitness4Life.com
offers valuable free information for all
who are interested in fitness issues, for example
diets and other fitness products
. Check out Fitness4Life now.


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Secrets to Healthy Weight Gain

Secrets to Healthy Weight Gain
Beverley Brooke

There is so much emphasis on weight loss in todays culture that it is easy for people to forget that many out there are actually people out there trying to gain weight, not lose it.

There are many different reasons why someone might be trying to gain weight. Many people for example may become underweight due to medical problems, such as hormonal problems or digestive diseases.

Still others have a very fast metabolism, and are naturally thin, to the point where they may feel uncomfortable about their weight.

You may be one of the few athletes out there that is looking to pack on more pounds to appear muscular. Regardless of your reasons, gaining weight requires that you pay careful attention to your diet to gain weight in a healthy manner.

The key to gaining weight healthily is taking in more Calories per day than you expend. The number of calories you burn during a day will depend on a number of factors.

If you are an athlete, you likely burn more calories than someone who leads a relatively sedentary existence. A physically demanding job might also result in greater caloric expenditure every day.

Once you take into consideration your activity level, adopt the following tips, which will guide you through the weight gain challenge in a healthy way:

1) Eat foods that are high in good fats including those that come from fish, avocados and nuts. Avoid high calorie sweets that will only add fat not muscle to your frame. You should also ensure that you are consuming adequate amounts of whole grains and proteins.

2) Take a multi vitamin and mineral supplement every day.

3) Exercise, particularly strength train. Strength training will help you build muscle mass, which in turn will help fill out your figure.

4) Try eating five to six smaller meals per day. Keep your body Full of high density and high energy foods that will keep you energized throughout the day.

The most important thing to remember is that it is possible to gain weight in a manner that is healthy. Remember above all else to stay away from foods that are highly processed, contain too much sugar or are full of saturated fats.

About the Author

Beverley Brooke, Editor of Health & Finesse – Free health, diet and fitness articles and weekly newsletters http://www.healthandfinesse.com


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