Tag Archives: healthy living

NUT-ritious Benefits of Nuts

 

NUT-ritious Benefits of Nuts Organic Mixed Nuts (Raw, No Shell)

If you’re looking for a quick and healthy snack, nuts are the perfect option. Nuts contain the perfect amount of vitamins and minerals, healthy fats, and fiber plant sterols. For a bite size food, they contain a powerful nutritional punch.

Nuts are known for their many health benefits. A study assessed the health risks involving 13,000 people. The study concluded that those who ate nuts fared better off than those that didn’t. They had a decrease in BMI and waist circumference, lower weight, blood pressure, and the likelihood of many metabolic syndromes decreased. Many nuts such as walnuts, almonds, hazelnuts, peanuts, and even cashews improve the vascular system as well. They promote proper blood flow and normal cardiac functions.

Nuts also combat the effects of some mental disorders, such as Alzheimer’s disease, depression, and Schizophrenia. The contents of the omega-3 fatty acids combat these disorders, as well as help with rheumatoid arthritis.

Despite the many benefits, you should consume with caution. Nuts are a common allergenic substance, and being the allergic to one nut isn’t the same as being allergic to another. As long as you know what your body can and cannot consume, nuts are a wonderful healthy snack and can greatly improve your health!

Reasons to Quit Smoking

Reasons to Quit Smokingsmoker

Smoking is one of the leading causes in preventable diseases and deaths, though nearly 480,000 deaths occur every year every year (equivalent to 1 in every 5 deaths.) It is estimated that nearly 40 million adults in the United States alone currently smoke cigarettes though. The reasons to quit smoking are endless; immediate results include whiter teeth, lower blood pressure, and everyday activities become much easier (such as climbing stairs.) However, the long term effects are reasons enough to quit.

One reason to quit is that smoking is expensive. Multiply the amount you spend for cigarettes a day by 365. That is how much you spend for cigarettes a year. Multiply that by the amount of years you’ve been smoking, and that’s the amount you’ve spent so far on smoking. After several years of smoking, you have to add the medical costs to this. You’d be surprised at how expensive it will become.

The health benefits of quitting smoking are far greater than any risks from the emotional or psychological problems that may follow quitting. You have people you can turn to in times of need, and they’ll always be happy to help.

  • Smoking shortens a person’s life by nearly 12 years.
  • Smoking accounts for about 30% of all cancer deaths in the United States
    • Smoking is a risk factor in cancers of the mouth, voice box, throat, kidney, liver, and many more
  • Smoking leads to COPD, which makes it hard for the person to breath, even at rest. In later stages, the person may gasp for breath, feeling as though they are drowning.
  • Smoking also causes premature skin aging, decrease of sense of smell and taste, lower bone density, frequent headaches, and many more.

The reasons to quit smoking are endless; but the major reason is your loved ones. You need to set an example for your friends and family. Most smokers say they don’t want their children to smoke, though children of smokers are more likely to smoke. Loved ones want to see you in a better condition, and they’d be happy to help you on you journey.

Why Sunscreen in Cool Weather?

Even in the winter months it is important to use sunscreen. According to the Environmental Protection Agency (EPA) you are at risk for sun damage. The sun reflection off the snow and water can nearly double the amount of UV rays.
Here are some guidelines from the EPA:skiing
An easy way to tell how much UV exposure you are getting is to look for your shadow:
• If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be low.
• If your shadow is shorter than you are (around midday), you are being exposed to high levels of UV radiation. Seek shade and protect your skin and eyes.The EPA recommends always wearing SPF of 30 or more and applying liberally.

Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

10 Tips to Bathing Suit Body by Memorial Weekend!..Here you go…

10 Tips to Bathing Suit Body

1)                  Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns.  Visualization can help to fire neurotransmitters throughout your body to make the feat possible.  Spend a few minutes everyday to creating your ideal body image. See yourself slim, healthy and fit.

2)                  Make water your beverage of choice.  Drink at least half your body weight in ounces per day. Eliminate soda and juices.  Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.

3)                  Weigh yourself daily. Yes daily!!  It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.

4)                  Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.

5)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

6)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out our Quick and Healthy recipe link for ideas!!

7)                  Add 2 large salad with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.

8)                  Try spacing out your meals.  Have 5 or 6 small balanced meals spaced 3 hrs apart.  You will eliminate overeating and hunger pangs.  Sit down while you are eating and focus on eating. Shut off the TV, close the book , don’t read the mail. Distractions can lead to overeating.

9)                  Exercise!! Find activities you like and make the time.  30- 40 minutes per day of combination of strength training and cardio.  Check out my blog for exercising tips!

10)              Get plenty of rest.  Try to sleep 7-8 hours every nite.  You will feel better and have more control at the dinner table.  Taking a cat nap in the afternoon works wonders!!!

Eat a Balanced Breakfast to Jump Start Your Metabolism

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqEat a Balanced Breakfast

Get your metabolism working!! Start with a good breakfast!

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

Wear Sunscreen in Winter. Here’s why..

Even in the winter months it is important to use sunscreen. According to the Environmental Protection Agency (EPA) you are at risk for sun damage. The sun reflection off the snow and water can nearly double the amount of UV rays.
Here are some guidelines from the EPA:skiing
An easy way to tell how much UV exposure you are getting is to look for your shadow:
• If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be low.
• If your shadow is shorter than you are (around midday), you are being exposed to high levels of UV radiation. Seek shade and protect your skin and eyes.The EPA recommends always wearing SPF of 30 or more and applying liberally.

Take time out to stretch!

Today’s Fit Tip is to stretch!!!!!!!!!!!! Yes!

Stretching can help loosen tense muscles.jackie4

Stretching can invigorate you.

Stretching can open up your energy centers, your Qi or Chi as the Chinese say.

Stretching can just feel good!! Isn’t it good to feel good?

So today..take time to stretch!!!!!!

How Much Cardiovascular Exercise Do You Need?

The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate fb6.23
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).

Regular cardiovascular exercise is key to keeping up with your overall health and fitness.

Reasons to LOL (Laugh Out Loud)

Reasons to LOL (Laugh Out Loud)

laughterWith so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Here are just 2 reasons to “Laugh Out Loud”.

 

  • Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

 

  • Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

 

Laughing is free and it feels good!! Keep on laughing!!!!:-)