Salt---Don't pass it!!!!

“Please pass the salt” is a common and overused phrase. We need to shake the habit. The taste for salt is conditioned; as you use less of it, your tastes will change so that you will enjoy foods more without it. Be patient with yourself and your family but begin to cut back gradually on your use of salt in cooking and eliminate completely those snacks that are triple threats: high in salt, fat and calories.

Salt’s  chemical name is sodium chloride—with sodium being the more important in terms of health. Everyone requires some sodium, but there’s more than enough naturally present in foods to supply this requirement. Most Americans consume five to twenty-five times more than they need.  

Excessive sodium is a factor in many diseases, the most prevalent being hypertension and kidney disease. Excess salt cause temporary build-up of body fluids in your system. This makes if harder for your heart to pump blood through the cardiovascular system, and the result may be high blood pressure. About one in every five persons is predisposed to this salt/blood-pressure connection, so it’s wise to practice prevention and cut back on excess salt in your eating. Accept the challenge: Learn to cook and enjoy foods without added fat and salt! An ounce of prevention is worth a pound of cure!

How to Shake the Salt Habit:

1. Cut back on your use of highly processed foods and salty snacks. This will substantially reduce your sodium intake. 
2. Leave the salt shaker off the table and replace it with herbs and spices. This will help break the “salt before you taste” habit. You’ll quickly begin to enjoy the natural flavor of foods without covering them with salt. Try substituting herbs and spices for some of the salt. 
3. Cook with herbs blends rather than salt. This will add new flavors. Use one of the wonderful salt-free blends from your grocery or try making your own.  Keep the herb blends in a large-holed shaker right by the stove where your salt used to be. You can automatically cut a recipe’s salt amount by half of what is called for. If you use herbs in its place, you can cut the salt down to a quarter of the original amount.
    

WATCH OUT FOR THESE HIGH-SODIUM FOODS

1. Any foods pickled or brine-cured, including sauerkraut, pickles and olives.

2. Any food salt-cured or smoked, including ham, bacon and sausage.

3. Any cold cut, including bologna, hot dogs, pastrami and salami.

4. Condiments, including soy sauce, ketchup and chili sauce.

5. Convenience foods such as canned vegetables, soups and frozen meals.
 

READING FOOD LABELS IS VERY IMPORTANT, IT WILL HELP YOU LEARN MORE AND BE MORE EDUCATED ON HIGH SODIUM.

You are the responsible; one, your health is in your hands! 

1. Starting Your Day: Always start your day with a boundless energy level, your metabolism in high gear and proteins actively healing and building new cells. Thou shalt never skip breakfast.
2. Putting Snacking to Work for you:                  You can enjoy healthy snacks, and you can actually put snacking to work for you. Use snacks to keep your blood sugar up and even, giving maximum stamina all day. Begin to think of “power snacking”, using snacks to arm you with a high burning metabolism.
3. Double your fiber: A sufficient intake of fiber is linked to the prevention of killer diseases, heart disease, obesity, cancer and diabetes. The time has surely come to return to the high-fiber diet humans have thrived on for thousands of years. But this is difficult, because so many supermarkets foods have been refined stripped of their fibers and most of their nutrients.
4. How to double your fiber: 

· Use whole grains rather than the white refined types

When purchasing look for labels such as 100 percent whole wheat with the word whole wheat first in the ingredients list.

· Eat vegetables and fruits with well-washed skin, peel only those that
    have been waxes

· Choose more raw or highly cooked vegetables in as no processed a form as possible. As food is processed, ground, mashed, pureed or juiced, its fiber effectiveness deceases. This is why fiber pills are ineffective; the concentrated fiber doesn’t work nearly as well as the food itself.

· Add a variety of legumes to your diet

· Add unprocessed bran to your foods

· Excess fat intake increases your risk of cancer particularly of the   
    colon and breast

· Excess fat intake increase your risk of gall bladder disease

· Excess fat particularly saturate fat, has been shown to elevate high 
    blood pressure, regardless of your weight.

· Excess fat fed to animals with a genetic susceptibility to diabetes   
    has them far more likely to develop the disease

·  Excess fat makes you fat!

·  Eating carbohydrates and proteins at each meal don’t need to eat 
      in quantities we consume.

· Eating Patterns and Life-Styles That Affect Cholesterol Levels:

   5.  Tips on Fad Diets:

1. The human body can’t be fed anything and expected to continue to remain healthy. When the body is over fed for a long period of time the body cells can add more cells.
2. Diet is just a nasty and unhealthy four letter word. It’s defeating, depressing, misleading, not self-discipline and no trusting God for help. It’s just a temporary thing.
3. When we are in full control of our diet and our appetite has no control over us, we have freedom from dieting.
4. People go on a diet just to go off latter that are call a fad diet.
5. The right way to go is to clear your mind of fad diets, know in your heart that fad diets don’t work, retrain your thinking, and do the right thing change your lifestyle of eating.

6. Cleaning: How do I know if I need cleansing? Here are some symptoms 
         of an unhealthy digestive tract: The body uses sleep to cleanse and to       
         rebuild, but if you go to sleep with a full stomach your body is not at rest.

• Poor digestion
• Fatigue
• Lower backache
• Bad breath
• Stiff joints
• Stomach bloat
• Poor skin
• Body odor
• Poor elimination
• Gas 

7.  Sugar:

1. You must cut back on your daily use of sugar and sweets, and eat fruits to satisfy your natural craving for a sweet taste, sugar abuse is not worth robbing yourself of precious energy and stamina.
2. Reduce or eliminate soft drink consumption. These drinks set you up for excessive eating and a lack of discipline.
    

8. Foods to stay away from: dead, cooked, devitalized, clogging, low     
         fiber, or fried foods. This type of diet will set the stage for intestinal     
         problems

a. These foods (unlike to fresh fruit and raw vegetables) lack the proper enzymes to assist in proper digestion and assimilation, and a lack the fiber or bulk to assist in proper elimination. Also lack essential vitamins, minerals and other basic nutrients.

1. Grocery Shopping: Spend most of your time in the outer isle and very little time in the inner isle.
2. Shop for whole grains, wheat grains, fresh vegetables, fresh fruits, all natural fruit juices.
3. Shop for foods low in calories, fat, sugar, salt, cholesterol and caffeine.
4. Developing Your Fitness Program: always check with your Doctor before starting any exercising program
5. 
   

Physical Fitness Tips For Life

1. What is Physical Fitness: Physical fitness means different things to different people. Obviously there is a vast degree of difference in the level and kinds of fitness required by the highly trained athlete as compared to the average person in our society.
2. Health Related Components: Health relate components are those qualities which are more important to a person’s health, as contrasted to the ability to perform specific motor tasks.
3. Cardiovascular Endurance: The ability of the body to persist in strenuous tasks over a prolonged period of time
4. Flexibility:  The functional capacity of a joint to move through a normal range of motion. The muscular system is also involved.
5. Muscular Strength: The ability of a muscle group to contract against a resistance.
6. Muscular Endurance: The ability to continue selected muscle group movements for prolonged periods of time.
7. Body Composition: One of the newer attributes to be include as a component of physical fitness, this term refers to the relative distribution of learn and fat body tissue comprising the body.
8. Fitness has been notice to lower high blood pressure, high cholesterol, heart disease, diabetes and other health problems.
9. Physical fitness is fun and enjoyable 
10. “Warm Up”- Purpose of warm up is to prepares the body for vigorous exercises and reduces the risk of injury
11. Time: Time should begin with 7-10 minutes of a balanced combination of static stretches and smoothly performed, rhythmic limbering exercise
12. Stretching: Correctly performed stretching is important because it increases flexibility and your capacity for full range of movement. This allows one to perform more smoothly with less risk of injury.
13. Flexibility can be dependent on a number of factors. Among them are which of the following:, sex, age, temperature
14. Muscles soreness after an exercise sessions attributed to many cause. Prime among them is incomplete relaxation leading to spasm and soreness
15. An common muscle imbalance is tight hamstring, overstretched quadriceps
16. Static stretching is more effective than ballistic stretching.
17. Signs of an impending injury can include numbness, tingling, slight loss of motion in the joints, general fatigue
18. Exercise that are costless: are walking, swimming, standard bike riding, bike riding, walking, running, jogging, ball playing in the park or neighborhood and indoor stretching.
19. Always check your blood pressure before starting any exercise program
20. don’t over do it when starting
21. When starting: start out with 20-30 minutes for two times a week
22. Give your muscles a change to rest.

Anemia, is caused from a lack of iron in the diet, it is the most common nutritional deficiency disease in this country. Symptoms include immune disorders in the tigue, muscle weakness and childhood learning problems. Studies have shown that the overwhelming majority of women take in less iron than they need. Again, more than 20 percent of American women are at            

high risk of anemia, particularly during their menstrual periods. Men are generally not in such danger, except when they may have blood loss from a disease (such as ulcers) or from dieting in a way that robs their body of valuable iron and protein.

In order to prevent anemia, women must make sure they take in as much iron as possible through dietary sources. A women’s daily requirement is 18 milligrams.

Eating Tips to Fight Anemia:

Eat small, frequent meals throughout the day. This will allows the body to absorb iron more effectively. The more iron you put in at one time, the less the body absorbs.
 

Have protein with with every snack and meal, as protein enhances your iron absorption. 

Eat fruits high in vitamin C (citrus, strawberries and pineapple) and vegetables from the cabbage family (broccoli, cabbage and cauliflower spinach, green beans) at your meals and snacks. Vitamin C enhances your absorption of iron.

Avoid drinking tea, colas and coffee with your meals or snacks, as these contain tannic acid, which hinders your absorption of iron. 

Women: Most women don’t know that they can build their iron levels by just eating the right foods and drinking the right drinks. The healthy way to build your iron level is from foods,

Eating balance throughout the day is not the only important factor to keeping your metabolism burning high and your body working well. Every meal (and snack) should include both carbohydrates and proteins.  Understand that carbohydrates ore 100 percent pure energy, fuel for the body. Proteins are the building blocks; but if no carbohydrates are available, the body will burn proteins. A carbohydrate should be eaten with protein to protect it from being wasted as a less efficient fuel source. Protein is necessary for vital building functions: boosting the metabolism; building body muscle; keeping the body fluids in balance; healing and fighting infection; and making beautiful skin, hair and nails. Protein is the new you!

You cannot be healthy without eating protein properly. But, frankly, it is so potent that you don’t need much of it. A 6 ½-ounce piece of chicken provides all the protein you need in an entire day. “A little dab will do you” certainly applies to protein! The typical American diet provides two to three times the daily amount recommended because many Americans don’t eat balance throughout the day, and do not use it effectively, the body does not store protein, so it must be replenished frequently throughout the day, every day of your life... Without it your body isn’t building itself up. And without carbohydrates your body is burning protein as fuel. Do not believe anyone who tells you not to eat carbohydrates, or protein together; you would be robbing your body of carbohydrate’s energy and protein’s building power all day long. 

    !!!REMEMBER, CARBOHYDRATES BURN, AND PROTEINS BUILD!!                                      

     FOR A LONG AND HEALTHY LIFE, EAT TO LIVE NOT LIVE TO EAT”