Exercise for a Healthy Heart

Do you exercise every day? If you want to live a long, healthy life, maybe you should.

A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity – even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women.”

In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.

A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.

Convinced that it’s time to add exercise to your day?

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A Healthy Life, the 4 Basics of a Healthy Life and the 3 Important ...

Good health is easy but being sick is hard. The truth is, maintaining good health is pretty simple although reclaiming it takes patience, consistent actions and smart choices. Your body heals at it's own pace. Your job is to help that process along. There are four important components that determine a person's level of health.

Component One: Is their body being fed what it needs to be healthy? From the point of view of the body, many meals today barely qualify as food. That's why disease care is a trillion dollar business and over 60% of Americans are overweight.An amazing amount of the American diet is packed with calories carrying no real nutrition. Like good health, eating vital, real food is easy, but that is a decision you have to make.

Component Two: Does the person have a cork stuck up their butt? Are they constipated? Can the body eliminate toxins effectively? Other organs get constipated besides the bowels. Most diseases involve the starvation or constriction of a group of organs. Often food is clogging the machinery. Some foods clog and others clean. Some foods support the health of the organs and others destroy them.

Component Three: Do they feel loved? There's nothing like loving when it comes to good health. People in loving relationships eat together. The quality of the food is an expression of their affection. Most of good health is attitude and self-image and they're linked to how you love. Continuously work on improving your ability to love and good health is easy.

Component Four: Do they enjoy their work and feel they make a contribution, even if it seems frivolous to someone else? This attitude is often more important to good health than what it is you actually do, or how much you earn. It's being connected, valued and on a mission. It keeps the inner flame alive and like love, offers that most valuable asset to healing, a sense of hope. Patiently improve these four components and good health is easy.

Now, cut yourself some slack.   Health challenges make people feel guilty, stupid or victimized. Whether you believe you create your own health or that problems simply fall out of the sky, realize that these days, good health barely seems like an option for many people.  Health education has fallen down on the job and the result is a trillion dollar plus medical bill. Part of the problem is that the conscious mind wasn't designed to be responsible for your health. Read that again.Your conscious mind doesn't have the job skills, although it can be a good helper. Finding healthy foods and detoxification are managed by the autonomic (read automatic) nervous system. For example: When you're low in a certain nutrient, this is what the body does. All blood flows through the liver, the largest internal organ, which notes that the blood is low in that nutrient, so it sends a message to the tongue, forming a crystalline pattern in the saliva, that mimics the food that contains that nutrient.

Now the nose, who is in the same neighborhood, sniffs out that food and then it's lunch. This message process bypasses the conscious mind. But modern foods don't offer the choices that the autonomic system requires to maintain good health. It's that simple. A major portion of the American diet is glue; hybridized wheat and cow dairy, cheap, plentiful, with a great profit margin. Wheat is high in gluten (GLUtEn) and cow dairy is high in casein, like the white craft glue from Elmer's. That's why their logo is Elsie the Cow.

Now manufacturers have found an even cheaper food; soy, high in the estrogens that promote obesity and hormonal challenges, which is one of the reasons why today's generation possesses half of the fertility of their grandparent's generation. Choosing to eat these glues causes many people's poor level of health. The body's design requires graceful, gradual change. As you move forward in your healing, realize the pace at which the body restores itself has to do with the design of the cell.

When the body makes a new cell, it will design it for the quantity of nutrition present at the time the cell is created. The body doesn't like to waste resources so it won't create a cell capable of processing huge amounts of nutrition if there's only a fraction of that floating around. When you improve your diet and add supplements, the current cells have very real limits as to what they can use. However, when you maintain high levels of nutrition, the next generation of cells will be created with an increased capability. Even they won't be running at their full potential, because in order to fit in with the previous matrix, their lower capabilities have to overlap the higher capabilities of their weaker predecessors.

As you maintain that high level of nutrition, the following generations will push those limits up another step and another step and so on. That's why it takes a while to reach optimal health. For example, a red blood cell has a life span of 120 days, so how many cellular generations will it take to reach your fullest potential? Then to maintain good health you need to keep providing high levels of nutrition through making smart food choices and active supplementation.

In other words, once you start dancing, keep dancing! The three habits that lead to good health
are: Be consistent, be patient and always aim to improve all four components; good nutrition, effective detoxification, good loving and good work. 

Exercise and Fat Loss – Effective Steps to Successful Fat Loss ...

Exercise and fat loss may not be as easy as some advertisements claim it to be; oftentimes, you don’t reap the fruits of your labor until much time and effort has been exerted. However, by knowing and applying a few simple exercise and fat loss principles, you will not only lose stubborn fat effectively, but you’ll be able to keep it off successfully as well.

Exercise Any Chance You Get

Keep moving. Make yourself busy with errands. Walk or ride a bike instead of driving to the store. If you do take the car, park as far away from the entrance as possible and walk the rest of the way there. Do the same at work. Shun the elevator and make a beeline for the stairs. Take a walk around your office building for fifteen minutes during lunch. At home, perform household chores — from the dishes to the laundry. Not only are you getting a nifty workout, you’re getting things done, too. Remember, as long as you’re on the move, you’re burning calories.

Muscle burns fat and calories all day long, even when you stay put and do absolutely nothing. Therefore, build more muscle! Do weights or strength training as this boosts metabolism, so that you’re still losing the fat long after you’ve cooled down. You may notice at first that your body seems to be doing anything but losing weight, but that only means you’re gaining muscle tissue, which will then help you lose fat and drop the pounds eventually.

When doing aerobic or cardiovascular exercises, the best time for this would be first thing in the morning, when your body does not have any carbohydrates to burn. To get the energy needed for your workout, your body will burn fat instead. Make sure you drink lots of water beforehand, though, to prevent dehydration.

One great motivation for having a proper exercise and fat loss program, as well as building muscle tissue, is the food you get to eat. If you’ve got plenty of muscles, then you can afford to eat a little more; and you don’t have to worry about your body hoarding all the calories as the muscle will just burn them right up anyway. That’s not to say, however, that you’re free to gorge on all the chips and sweets you can eat to your heart’s desire (and demise). Neither should you deprive yourself of the occasional treat. Moderation is key. Remember, proper diet and nutrition go hand in hand with exercise.

Lose the Lard by Eating Right

Eat frequently but not heavily. Eating five or six small meals throughout the day is ideal than eating three bigger meals. Do not plunge yourself headlong into this, leaving no room to get accustomed to it. Take time to adjust, until you are comfortable with fewer portions at every meal. This strategy also helps the body absorb nutrients more efficiently as it has fewer amounts to work on each time. Keep in mind to consume the most food at breakfast, and the least at dinner, as you have a whole day ahead of you to burn those calories you acquired in the morning.

Never allow yourself to get hungry as this slows metabolism considerably. When that happens, your body is not able to burn as much fat as you would like. Instead, it will only get ‘greedy’ and will want to hold on to whatever you feed it when you do decide to eat, thus, making it more difficult to shed the extra fat.

Do not load up on carbohydrates, as this will keep your body too preoccupied to concentrate on the fat. Eat protein-rich foods like fish, poultry, eggs, beans, milk, and tofu, because protein takes longer to digest and requires the most energy in doing so. Thus, the act of digesting is, in itself, a calorie buster. Fiber foods such as wheat bread will make you fuller faster and, like water, is also very effective in flushing out toxins from the body.

Following a proper exercise and fat loss program really isn't that complicated after all. And don’t worry about the smallest of actions not making the slightest bit of difference. They do. The numbers may be negligible, but they all add up eventually—and quite sizably, too. 

So follow your goals, your resolutions, your dreams and make you a happier, healthier you!


5 Healthy Foods That Promote Fast Weight Loss

Diet Plan - free article courtesy of ArticleCity.com

Step 1. Say Goodbye to Dieting - Forget all about dieting! The words diet and dieting are getting in your way! They are preventing you from tackling your weight problem. Every time you hear these words you switch off and reach for the cookies. Result? Your weight problem gets worse.


Step 2. Say Hello to Healthy Eating


Healthy eating sounds so much nicer than dieting. Start using that phrase today.


Step 3. Put Away Your Scales - Weighing scales don't make you lose weight. They just scare you to death. Put them away now! (Actually, don't put them away until you complete Step 5.)


Step 4. Stop Worrying About Your Weight - Why? Worry makes you miserable and makes you feel more of a failure. Result? You are beaten before you start.


Step 5. Take Your Clothes Off and Look at Yourself in the Mirror - Do it tomorrow morning, before breakfast. At the same time, weigh yourself.


Step 6. Start Looking Ahead - Don't worry about how you will look next week. Take a longer-term view like 6 months.


Step 7. For the Next Week Keep a Food Diary - Write down every single thing you eat and when you eat it. Don't waste time cheating. The purpose of this diary is to enable you to see what you actually eat, as opposed to what you think you eat!


Step 8. Create a Healthy Eating Plan for Yourself - Keep it simple:

*Eat regular amounts of these foods:

Fruit, vegetables (fresh/frozen/canned), whole wheat bread, oats, beans and peas, wholegrain cereal.

Guide: Eat a minimum of 5 helpings of fruit