April 16, 2024 / 4:08Stay 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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April 9, 2024 / 1:17People Stuggle to Eat Healthy
People Stuggle to Eat Healthy
Brian Clancey
Most people struggle to eat healthy foods throughout the day and
at each meal, according to results of an Ipsos-Reid poll for
Canada’s President’s Choice label.
The poll found 94% say they just can’t live without a favorite
food, while 7% concede they almost never make healthy food
choices.
“Canadians want food choices that help make it easier to eat
better and live healthier without giving up the foods and
flavors they love,” says Paul Uys, Vice President, Loblaw Brands
Limited. Most surveyed do understand the importance of reducing
the salt content of their diets and increasing fiber, Uys
noted.
These results “suggest they’re not eating as well as they could
because of their must-have meals,” say officials at Presidents
Choice. “In fact, 59% say they’d like to eat healthier but don’t
want to give up their favorite foods, with 40% citing comfort
foods like macaroni and cheese or pizza as real weaknesses.”
Finding Time a Priority — Doing It Hard
Despite these findings, the survey found people know it’s
important to eat well. Roughly 82% say finding the time to
prepare and eat healthy meals is a priority, yet half still find
it difficult to make healthy food choices.
“There are a number of other perceived barriers to healthy
habits other than favorite foods that may explain why eating
well can be a challenge,” Presidents Choice said in discussing
the survey results. “Time of day certainly seems to be a factor,
with more than 80% of Canadians finding it hard to eat properly
at some point.”
A quarter find it hard to eat healthy snacks during the day,
with 30% of woman falling prey to temptation, compared to 17% of
the men surveyed. Men, by contrast, struggle with breakfast,
with 24% saying they do not start their day with a healthy
breakfast, compared to 17% of women. This works out to 21%
finding it hard to eat a healthy breakfast. Fewer people have a
problem eating healthy meals the rest of the day. Even so,
eating a healthy lunch is a problem for 16% of people surveyed
and 15% find supper a struggle.
Cost, taste, and choice
The perceived cost, taste and overwhelming number of choices
when it comes to healthier food products also seem to be
barriers for many. In fact, 60% feel that the costs of eating
healthfully have increased, while 54% say their family would eat
more healthfully if the nutritious options tasted better.
Furthermore, 59% indicate they can be confused by the many
different things they’re supposed to look out for when shopping
for healthy foods.
“Canadians do recognize that specific foods are important in
achieving a well-balanced diet,” says Uys. “Interestingly
enough, the Healthy Eating survey found that 68% think it’s
important to incorporate sodium-reduced foods into their diet,
and 58% of younger Canadians aged 18-34 agree with this
statement. This is an age group that typically loves their salty
foods, so the fact that they’re aware that it’s important to
choose foods that offer responsible sodium levels is
encouraging.”
About 40% of those surveyed would like to incorporate more fibre
into their diet, but find it difficult. “There are so many great
and easy ways to add fibre to your diet – yogurt with a
high-fibre muffin and a handful of almonds is a perfect
breakfast to take on the go,” says Uys.
The Joy of Soy
The Healthy Eating survey found that just 29% of Canadians
incorporate soy protein into their diet on a regular basis.
While overall, soy is just one component of healthy eating
towards lowering cholesterol and cardiovascular disease risk,
evidence continues to be strong on the benefit of soy protein
compared to animal protein sources.
Not only is soy a great source of vegetable protein and so low
in saturated fat – but many soy foods can be a source of omega-3
polyunsaturated fatty acids and a good source of calcium.
Despite this, 27% of Canadians feel they get enough protein from
other sources; 25% aren’t familiar with soy protein; 20% say
they’re not interested; 18% don’t like the taste; 13% don’t know
how to incorporate it into their daily diet; and five% don’t
know how much they should eat.
Nutritionists recommend consuming 25 grams of soy protein each
day – about eight grams per meal. “When you consider that just
one glass of PC Soy Beverage contains about a third of your
daily requirement, it’s easy to swallow,” says Uys.
Resources
Rachael Ray’s
30-Minute Get Real Meals
About the author:
Brian Clancey has a long standing interest in health and an
active lifestyle. This was the inspiration behind creation of
the http://www.thehealthyweb.com< /a> website, offering daily recipes and discussion of food and
health issues.
Tags: Author, Brian Clancey, Canada, Cardiovascular Disease, Choice Label, favorite food;, Favorite Foods, Finding Time, Flavors, food choices;, Food Products, food;, Healthy Breakfast, Healthy Food Choices, Healthy Foods, Healthy Habits, Healthy Meals, Healthy Snacks, Ipsos Reid Poll, Loblaw, Loblaw Brands Limited., Macaroni And Cheese, Paul Uys, President, Presidents Choice, Rest Of The Day, Results Time, Salt Content, Uys, Vice President —
March 20, 2024 / 5:14Healthy Living: Simple steps to a better life
Healthy Living: Simple steps to a better life
Colin McDougall
When you watch TV or read magazines you get the impression that most people spend their days as lean, mean exercise fanatics who compete in triathlons, eat tofu, and drink a gallon of rain water a day.
If you dont fit this profile, you are not alone. Consider:
The writing is on the wall poor diet and physical inactivity is about as dangerous as smoking.
So, why dont we exercise and eat right?
For most of us, the answer is: time. Exercise and diet take time away from our work, our families, our lives.
Some of us have tried to fit exercise into our daily routines before and maybe even stuck with a program for a while, but finally saw too little gain for the effort and time it took.
Heres the good news: a healthy lifestyle wont consume you like it might have years ago. The science of healthy living has come a long way in recent years. Consider:
Realistic health improvement for real people
We all know we should take better care of ourselves, but modern lifestyles with hectic work schedules, commuting, and family and social responsibilities make it difficult for us to live a healthy life.
But you can begin to live a healthier life. You can start slowly and work in more healthy practices. Interestingly, even small changes can lead to big improvements over time. Begin modestly by making a commitment to starting to do something and to stay with it. As you proceed, remember to be proud of your accomplishmentsyou will be doing more than 70 percent of the population!
The doctor will see you now
Before embarking on a fitness program and making dietary changes, talk with your doctor about your plans. If you have prior health conditions, especially cardiovascular disease, your doctor may want you to avoid certain exercises. If you are on certain medications, your doctor may give you valuable information on avoiding drug interactions with certain foods such as grapefruit and with some herbal supplements.
A special word to smokers
If you smoke, you know you need to quit. Modern research links smoking to a vast array of cancers, as well as heart and cardiovascular disease. According to the American Cancer Society, smoking alone causes one-third of all cancer deaths.
The bottom lineif you are a smoker, stopping represents the single best health action you can take. Talk with your doctorthere are new treatments available.
Some basic health objectives
It can be hard to know where to start when you want to improve your health.
Here are three baseline objectives for a healthier lifestyle:
Lose weight / Eat a more balanced diet
Qualified health professionals agree the keys to losing weight are to eat less, eat a more balanced diet, and to increase your exercise level. In general, reducing your intake of protein and eating more fruits and vegetables is a good start. Try and reduce your intake of saturated fats common in fried foods. Your heart will thank you.
Here are some tips:
Eat a diet that contains lots of:
Ensure you are getting an adequate supply of:
Reduce your consumption of:
Other Tips:
Consider diet supplements for weight loss and health
Despite our best efforts, it is hard to eat a balanced diet everyday. Consider taking one or more of the excellent vitamins and supplements available, but check with your doctor first before taking them.
Today, you can get the latest high quality vitamins and dietary supplements at low prices and without leaving your home by ordering over the Internet. Here is an excellent example of a vitamins site.
Avoid fad diets
Use common sense and follow the advice of government health authorities, university nutritionists and other well-accredited health care experts. Reliable nutrition advice is available free by contacting your local health department and talking with a nutritionist.
Be wary of the latest Fad Diets put forward by authors. Healthy eating is not rocket scienceyou need to eat a balanced diet that includes the four food groups:
This is well documented by decades of research. Sure, the fad diets may help you lose weight temporarily but at worst you could seriously damage your health and at best, you will likely gain the weight back if the diet is not sensible and sustainable.
Get more exercise
The second key to losing weight is to add more physical exercise into your lifestyle.
Exercise takes some effort and time, so it is fair to ask why you should bother. The key reasons include the following:
Research continues to show that any exercise is better than none. For example, regular walking or gardening may be beneficial in reducing your risk of heart disease.
Exercise
At a minimum you should strive for at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week.
Other exercise levels will depend on your physical condition and goals. Consider a session or two with a certified personal trainer to accurately assess your current physical condition and plan an exercise regimen.
Easy ways for non-athletes to add exercise to their daily lives:
Consider creating a home gym
More and more people are purchasing exercise equipment to use at home. The advantages include:
Here are some tips in selecting equipment:
Determine what goals you want to pursuestrength training, aerobic training or cardiovascular training before you look at equipment.
Buy sturdy, quality equipment from known manufacturers.
Purchase equipment that will meet your needs now and as you improve
Buy from a reputable retailer, who has a large selection, low prices, and stands behind their products. For an excellent example for home gyms (click here) and other fitness equipment.
Reduce Stress
The good news is that by eating a healthier diet and exercising more frequently, you will have already taken two of the most important steps to helping your body fight stress.
Obviously sources of stress are a personal matter. Be alert to chronic stress you have trouble managing. This can sometimes lead to more serious conditions for both men and women, such as depression. If you feel you are having trouble coping, it is best to talk with your doctor.
If on the other hand, you have the everyday level of stress most of us face, you may want to try these stress-reducing tips:
How can I get started on a healthier lifestyle?
If you are not living as healthy a life as you want right now, you may be wondering how you will find the time and the resources to make changes.
The good news is you dont have to make all the changes at once, but do resolve to make some improvements. Time is always an issue, but time taken to improve your health will yield big improvements in many other areas of your life.
There has never been a better time to start, because thanks to the Internet you can purchase quality heath care products and equipment, quickly and efficiently and save money too! Heres a link to get you started with weight loss programs and healthy living.
About the Author
Colin McDougall is a successful freelance writer providing valuable advice for people seeking weight loss programs and vitamins. Visit http://www.weight-loss-and-nutritional-supplements.com and http://www.vitamins-source.com for more articles. He also offers other health and exercise related sites such as http://www.a1-hockey-equipment.com and http://www.paint-ball-gun-reviews.com. His numerous articles offer several healthy living tips.
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February 20, 2024 / 5:18CO-Q10 for a Healthy Heart
CO-Q10 for a Healthy Heart
D & D @ True Healthy Living
Coenzyme Q10 (also known as Co-Q10, Vitamin Q or ubiquinone) is
a compound that is made naturally in the body. It is also found
in all living organisms and most foods contain traces of it as
well. The highest amounts are found in the heart, liver,
kidneys, and pancreas, with the lowest amounts found in the
lungs. It is needed for the proper functioning of enzymes (thus
the reason for the name “coenzyme”) that are necessary for
chemical reactions throughout the body. Coenzymes are a sort of
energy sparking catalyst for the cells of the body.
Our bodies could not survive without energy producing Co-Q10.
It’s a necessary nutrient needed for the proper functioning of
every cell. Without it we would not have enough cellular energy
to fuel the physiological reactions we need to survive. As a
powerful antioxidant, it also protects the body from free
radical damage that can damage important parts of the cell.
Several small studies have even shown a benefit for some
cancers, possibly because of its immune enhancing effects.
The heart requires the most Co-Q10, calling for a constant
supply of energy to pump blood throughout the body. Numerous
studies have shown that Co-Q10 can support the cardiovascular
system when dealing with such issues as mitral valve prolapse,
hypertension, cardiomyopathy, irregular heartbeat, angina and
high blood pressure.
Since Coenzyme Q10 assists the body on a cellular level,
sufficient stores of this nutrient are needed to fight off
illnesses such as chronic fatigue, fibromyalgia, and Parkinson’s
disease. Having enough Co-Q10 ensures that you can retain proper
muscle function and overall stamina.
This important nutrient is easily depleted by stress, age,
illness, exercise, and some drugs. Along with blocking the liver
mechanism that manufactures cholesterol, cholesterol-lowering
drugs, like Lipitor, Zocor and Pravachol (also known as statins)
block the production of Coenzyme Q10. Other drugs such as
antidepressants and beta blockers also deplete this important
nutrient.
Co-Q10 is essential for the functioning of every cell in our
bodies. Again, without it we could not survive. When it drops,
so does our cardiovascular health, our immunity and general
health. When Co-Q10 levels are boosted, so is our immune systems
response. Therefore, taking a look at Co-Q10, may assist you in
reversing cardiovascular disease, symptoms of fatigue or
generally in enhancing the immune system and fending off
disease.
Coenzyme Q10 is a boost to overall health. An aid for…TRUE
HEALTHY LIVING!
About the author:
Due to personal health issues we have been researching health &
fitness for the last five years. The information we have
obtained has helped us and our family members get off
pharmaceutical drugs and regain a level of health we had never
known. Please visit us at
http://www.truehealthyliving.blogspot.com
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