Healthy Tips For Life

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.

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.

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.

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 waxed.

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 gallbladder disease

• Excess fat particularly saturated 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 Lifestyles That Affect Cholesterol Levels:

Tips on Fad Diets

The human body can’t be fed anything and expected to continue to remain healthy.  When the body is overfed for a long period of time the body cells can add more cells.

Diet is just a nasty and unhealthy four letter word.  It’s defeating, depressing, misleading, not self-discipline and not trusting God for help.  It’s just a temporary thing.

When we are in full control of our diet and our appetite has no control over us, we have freedom from dieting.

People go on a diet just to go off of it later; those are called fad diets!

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.

Cleansing

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

Sugar

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.

Reduce or eliminate soft drink consumption.  These drinks set you up for excessive eating and a lack of discipline.

Foods to Avoid

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.

Grocery Shopping

• Spend most of your time in the outer isle and very little time in the inner isle.

• Shop for whole grains, wheat grains, fresh vegetables, fresh fruits, all natural fruit juices.

• Shop for foods low in calories, fat, sugar, salt, cholesterol and caffeine.

Developing Your Fitness Program

Always check with your Doctor before starting any exercising program!

Physical Fitness Tips For Life

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.

Health Related Components

Health related components are those qualities which are more important to a person’s health, as contrasted to the ability to perform specific motor tasks.

Cardiovascular Endurance

The ability of the body to persist in strenuous tasks over a prolonged period of time.

Flexibility

The functional capacity of a joint to move through a normal range of motion.  The muscular system is also involved.

Muscular Strength

The ability of a muscle group to contract against a resistance.

Muscular Endurance

The ability to continue selected muscle group movements for prolonged periods of time.

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. Fitness has been noticed to lower high blood pressure, high cholesterol, heart disease, diabetes and other health problems. Physical fitness is fun and enjoyable!

Warm Up

The purpose of warm up is to prepares the body for vigorous exercises and reduces the risk of injury.

Time

Time should begin with 7-10 minutes of a balanced combination of static stretches and smoothly performed, rhythmic limbering exercise.

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. Flexibility can be dependent on a number of factors. Among them are which of the following:, sex, age, temperature.

Muscles soreness

after an exercise sessions attributed to many cause.  Prime among them is incomplete relaxation leading to spasm and soreness. A common muscle imbalance is tight hamstring and overstretched quadriceps.

Static stretching

is more effective than ballistic stretching. Signs of an impending injury can include numbness, tingling, slight loss of motion in the joints, general fatigue.

Exercise that are costless

Walking, swimming, standard bike riding, bike riding, walking, running, jogging, ball playing in the park or neighborhood and indoor stretching

Always check your blood pressure before starting any exercise program - don’t over do it when starting!

When starting, start out with 20-30 minutes for two times a week.

Give you muscles a chance to rest!