Your Heart deserves a healthy serving of foods that will not only help prevent heart disease but also ensure optimal performance. Try to imagine the heart as a pump which pumps out 5 to 6 liters of blood continually all over our body every minute of every day for the rest of our lives, bathing our tissues and organs in life nourishing nutrients. Since Heart disease is the leading cause of death in the United States, it's important on your part to have an idea of the food types which have beneficial effects on our hearts. The way to go about maintaining a balanced and healthy diet is to not stick with just a particular food group. Make it a habit of incorporating fruits, vegetables, grains, and nuts in your daily meals, as well as cheeses and yogurt. Remember that ALL FOOD have nutritional value, some having more than others.
Nutrition has developed into a science so these days it's more than just our preference of taste. Now you must understand that Heart Disease is a rather broad term and there are many forms of heart diseases. These food types affect the heart and consequently decrease the risk for heart Disease by mechanisms included under each food type. The following have been shown to decrease the risk for Heart Disease as well help our Heart to perform optimally:
1. Apples. Why are they good for my heart?
The old saying,"An apple a day keeps the doctor away.", still holds true to this day and age. Apples are rather versatile fruits in that you can carry them around in your pocket and even slice them up and add them to your favorite salad. Besides being a good source for fiber it contains QUERCETIN, a phytochemical which has anti-inflammatory properties as well as help prevent development of blood clots.
2. Oatmeal. Why is it good for my heart?
Oatmeal and foods rich in fibers such as wheat bread help our digestion in that they constitute for bulk. They also absorb some of our bad cholesterol ( LDL Cholesterol) in transit helping to lower our total body cholesterol. Oatmeals are jam-packed with omega 3 fatty acids, folic acid, magnesium, niacin, calcium, and potassium as well.
3. Almonds. Why are they good for my heart?
Almonds are rich in fiber and omega 3 fatty acids which helps prevent inflammation and reduces the risk for plaque formation in our blood vessels. They also contain anti-oxidizing supplements like Vit. E, phytosterols, monounsaturated and polyunsaturated fats.
4. Red Wine. Why is it good for my heart?
Red wine is a staple in the diets of some cultures and for good reason. It not only primes our taste buds making our meals all the more enjoyable but also contains an anti-oxidant called RESVERATROL which has been shown to be good for our heart.
5. Tomatoes and tomato sauce. Why are they good for my heart?
Tomatoes contain a natural substance called LYCOPENE. It's also good for the heart. What's worth noting is that the canned tomatoes or your favorite brand of tomato sauce actually contains more lycopene than raw tomatoes. Lycopene decreases the incidence of stroke, heart disease, and the ageing of our vessels.Lycopene can also be found in watermelons, grapefruit (pink), papaya, apricots, and guava (surprise!).
6. Salmons, Sardine, Herring, and Tuna. Why are they good for my heart?
These "oilY" fishes contain a fish oil called omega 3 fatty acid which reduces the risk for clot formation in the blood vessels as well as being a potent anti-inflammatory agent. What's more, salmon contains a potent anti-oxidizing carotenoid called ASTAXANTHIN.
7. Tofu and Soy Milk. Why are they good for my heart?
Tofu reduces the risk for heart disease because it can be used as a protein substitute.Soy contains compounds called Isoflavones which has been shown to reduce total cholesterol levels by 10%.
8. Olive Oil. Why is it good for my heart?
Olive oil has been shown to reduce LDL cholesterol thereby lowering total body cholesterol and risk for heart disease.
9. Green Leafy Vegetables. Why are they good for my heart?
Besides being packed with nutrients and trace elements like iron, green leafy vegetables are also jam-packed with folic acid. Folate or folic acid lowers homocysteine levels in our body. They are also excellent sources of LUTEIN, POTASSIUM, not to mention being fiber rich as well.
10.Garlic and Onions. Why are they good for my heart?
Sulfur compounds in garlic lower our bad cholesterol (LDL) and helps lower blood pressure as well. Onions contain the natural plant anti-oxidant QUERCETIN, which has a protective role in heart disease and cancer.
11.Avocado. Why is it good for my heart?
Avocadoes are the go to guys when you want fast transit of beta-carotene rich foods as well as lycopene rich ones. How do they do that? They aid faster absorption of these carotenoid containing foods.They also lower LDL cholesterol and helping raise the level of HDL cholesterol (the good cholesterol) Via the unsaturated fat OLEIC ACID, of which they have in abundance..
12.Blueberries. Why are they good for my heart?
Blueberries and berries in general are good cardiovascular foods in that they are packed with anti-inflammatory substances which helps reduce the risk for heart disease. Rich in Vit. C, Potassium, Magnesium, Lutein(a carotenoid), and Beta-carotene. NOTE: Raspberries contain ELLAGIC ACID which has been shown to stall the growth of some cancers.
13.Black beans and Kidney beans. Why are they good for my heart?
Fiber rich (soluble type) and contains omega 3 fatty acids and trace elements like calcium.
14.Flaxseed. Why is it good for my heart?
Contain omega 3 and omega 6 fatty acids, phytoestrogens, and fiber. Best served ground and mixed in with other foods.
15.Brown Rice. Why is it good for my heart?
Rich in niacin, B-vitamins,and magnesium. Excellent source of fiber too.
16.Carrots. Why are they good for my heart?
Beta-carotene, the antioxidant found in orange colored vegetables and some green leafy ones held lower heart disease because of it's anti-oxidant properties. Beta-carotene's true forte, however, is it's anti-cancer role.
17.Broccoli. Why is it good for my heart?
Broccoli is rich in Vit. C, Vit. E, Calcium, Folic acid, Potassium, Beta-carotene, not to mention fiber-rich as well.
18.Asparagus. Why is it good for my heart?
Besides an excellent source of fiber, asparagus is rich in B-vitamins, folic acid, and beta-carotene.
19.Red bell peppers. Why are they good for my heart?
Contains beta-carotene, B-vitamins, Folic acid, Lutein, and Potassium.
20.Oranges. Why are they good for my heart?
Besides the usual Vit. C, oranges have a multitude of other "good stuff" which are all good for your heart. These include Beta-carotene, Potassium, Folic acid, and if you're going to eat the fruit or drink the pulp filled juice, an excellent source of fiber too.
21.Tea. Why is it good for my heart?
Contains Flavonoids and Catechins which are anti-oxidants that help lower blood pressure and bad cholesterol (LDL), as well as their protective role on blood vessels.
22.Dark Chocolate. Why is it good for my heart?
Contains Reservatrol and Flavonoids which are also anti-oxidants with similar roles as those found in tea.
23.Papaya. Why is it good for my heart?
Papayas are amazing fruits. In the tropics they are eaten up in any which way or form in terms of preparation and recipes. Nevertheless, they are jam packed with Beta-carotene, Calcium, Vit. C, Folic acid, Vit. E, Potassium, and Magnesium.
24.Cantaloupe. Why is it good for my heart?
One of my favorite fruits, especially when served cold. Also rich n Beta and alpha carotene, B-vitamins, and Vit. C.
25.Acorn squash. Why is it good for my heart?
Rich in B-vitamins, Vit. C, Folic acid, Potassium, Magnesium,, Calcium.
26.Peanuts. Why are they good for my heart?
Full of unsaturated or "good" fat and studies show it can lower the risk for heart disease by as mush as 20%.
27.Sweet potato. Why is it good for my heart?
Rich in Vitamins C, E, A. Also, like broccoli, it's rich in Beta-carotene.
28.Wheatgerm. Why is it good for my heart?
Rich in magnesium, an important co-factor for our body's enzymes as well as Vit. E, an important anti-oxidant.
30.Bananas. Why are they good for my heart?
Bananas are packed with Potassium which helps lower blood pressure.
In truth, keeping your heart healthy involves not just picking the right foods. Among the many that should be on top of your list is LIFESTYLE CHANGES.By that I mean eradicating risk factors for heart disease such as smoking, alcohol, diets rich in high fat foods, a sedentary lifestyle, and stress. Also, it's important to understand that other concomitant diseases can have profound effects or even lead to heart disease ( diabetes, for example).Here are more pointers that's sure to help:
1. PREPARATION. Often times, food preparation is just as important as food selection. Don't overcook your food. With vegetables, practice steaming them until half-cooked instead of boiling.
2. Know your FATS. Avoid saturated or "heavy" fats as well as meals high in fats.
3. Be a Smart Shopper. A little shopping sense goes a long way. Always buy fresh and consume perishables before they go bad.
4. Make a habit to read your labels. Two boxes you should look out for are the RDA's and Ingredients boxes.
5. Practice good substitution. Know your "good" foods and food groups so substituting won't have to be at the expense of taste. For example, you can substitute tofu for meat on some dishes and you won't even know it's there.
Lastly, Don't forget to exercise when you can, eat less when you can't. It's just as important to keep your heart fit, not just well-fed. Well, until our next post. Take care of yourselves and each other, and do take good care of your heart. be seeing you guys...
Sunday, October 3, 2010
Friday, October 1, 2010
The 4 Step Weight Loss No Dieting plan
Why do most of us have a hard time losing weight and when we do lose weight, keeping those unwanted pounds off? We lose a pound or two then gain double or triple that amount. A lot of dieters aren't successful with their weight loss program because they fail to address two very important principle towards dieting; they don't understand their body's needs and coping mechanisms, and they don't understand the psychology involved in weight loss programs. First let's talk of these basic principles and from these we can explain further how to lose weight in 4 steps without adhering to a strict and often bland and unappetizing diet.
Our bodies must eat. No going around over that one. We must eat to survive. How we eat, however, plays a big part on why most of us are overweight and at risk for other health problems like heart disease, diabetes, and cancer to name a few. The food that we eat is burned in our bodies as calories. Each morsel of food is broken down into its most basic structure as it is digested. These building blocks are what replenishes our cells, gives our systems energy to function and be maintained properly. The way by which we burn and use the calories that comes with our favorite foods is called metabolism. The principle is really very simple. If you eat more, then you need to burn more. Otherwise those extra calories will be deposited as FAT and you'll have to watch those love handles grow. How then do we increase our body's metabolism? We increase our metabolism or metabolic rate by doing work. In this case, its called exercise. When people think of exercise they immediately associate it with numerous laps around the track, several hours in the gym, or even in aerobics. While that may be true remember that exercise is a form of work your body does to increase its metabolic rate and consequently increasing calorie burning.
I want you to see exercise in a whole different platform. When you do work around the house do a little more at a time, call that exercise, and consider your morning routine done. When you walk to your favorite convenient store 2 blocks down instead of hopping in the SUV, call that exercise, and consider your 15 minute daily cardio workout done. Do you see what I am getting at? It's all about perspective. Whenever you do physical work and break a sweat, feel your pulse. If it's considerably or even just slightly faster than if you were just standing still then your heart is pumping faster and your metabolic demand is up. When you do exercise per se or even chores around the house or in the yard, do so in moderation. When you feel more comfortable and as your body has adjusted to the metabolic demand then increase the rate and intensity of your exercise but only do so increments at a time. Most people burn themselves out exercising because they want to do too much in as little time as possible. This is not how your body works, folks. Pace yourself and hydrate yourselves (drink fluids) frequently as you exercise. See exercising in a different light. think of it as not just something you need to do to lose all those unwanted pounds. Think of it as something you must do to improve upon the quality of your life. Any physical work can be called exercise. Any brisk physical work such as the walking to the convenient store i mentioned above can be called a form of cardiovascular exercise. Remember that your heart is in fact a muscle too, and like all our muscles, it needs a workout every now and then. Also, consider that 3 to 5 mild exercise routines is often more beneficial than 1 intense one. You need to understand that quality over quantity and vice versa must be addressed since intense bursts work toward muscle mass and sustained routines work towards cardiovascular and fat burning purposes. So...
Step 1: See exercising in a different light.
Do you know why diets don't work either. Think about it. You are depriving yourself with essential building blocks and you load your body with fibers which is good mind you when you want to clean out your system and prevent colon cancer, but no so good when you are going through a weight loss exercise regiment. What I am trying to allude to is that PROPER FOOD SELECTION is key in any weight loss program. Talk to your dietician or nutritionist about what your daily intake should be and from what food groups should you focus on or avoid altogether. Remember that as you exercise your body's demand for replenishment increases as well. Talk to your primary physician abut what exercise programs should you consider if you have diabetes or heart disease. My belief in this is some movement is better than no movement.
It won't help you either if after a 2 mile jog you venture on to your favorite burger joint for a double cheeseburger with a side order of fries, and a milkshake even. You see my point? People reward themselves and the first thing they think of when they reward themselves especially after a grueling work out is you guessed it-FOOD! So...
Step 2: Eat what you want, when you want, BUT IN MODERATION.
This is important. You avoid splurging yourself and what's the first thing you do when you cheat on your diet- YOU FEEL GUILTY. Eating in small frequent amounts eliminates the guilt associated with diets.So take a bite or two of that slice of chocolate cake but don't eat the whole slice.
A weight loss program isn't just a new diet being implemented in your life. It's not just about rediscovering your love for tofu or bean sprouts (who loves those?) either. It takes careful planning, setting realistic goals, and constant support from your loved ones or friends. Don't set a goal as lofty as losing 25 pounds in a months time. I don't think nobody is capable of that or want to do that even if they could. Set realistic goals. For example, this week you will cut back on your favorite soft drink and walk more often. Remember that your ultimate goal is long term changes. Changes that will be permanent. So..
Step 3: Plan your weight loss program accordingly. Be realistic.
Lastly, the most important factor is about attitude. It's all about attitude, folks. A good positive attitude will prepare you for the right mindset. Here's a simple boost;think of associations. When you think of that chocolate cake on the table I know it's rich, moist, and so uhhmmm uhhmm good. But think about this for a minute. Which do you think is better, you having eaten that piece of cake or you finally fitting in your favorite blouse again in 2 weeks just in time for your high school reunion? Train your mind to focus and be aware of your actions as well as the consequences. Divert your thoughts elsewhere should you be tempted and if all else fails splurge on a low calorie type food. Remember, just because you fail on occasion doesn't mean you are hopeless. It takes time. It's ok to give in to temptation once in a while, just be prepared to work doubly hard for it. So...
Step 4: Have the right mindset.
Don't punish yourself. Don't push yourself beyond what you are capable of. It's better to save some of that energy and strength so you can exercise again tomorrow instead of having to miss it because you were oh so tired and you ached all over. Losing weight is not easy. It never was. With temptations abound and the dedication needed to maintain a weight loss program, most people often give up after a few weeks, waiting for the next better fad diet to come along. I don't have to tell you the frustration, stress, and depression associated with being obese, not to mention having a low self esteem. But all that can change. You'd have to want it because no one will do it for you. Pat yourself in the back for small progresses. You can't do it overnight. Don't ever sell yourself short and never stop believing. Someday even you will be surprised of yourself and you'll say, "Hey, I did it. I really made it after all."
So until our next post. Love one another and never give up on your dreams. Believe and Achieve. Take care guys....
Our bodies must eat. No going around over that one. We must eat to survive. How we eat, however, plays a big part on why most of us are overweight and at risk for other health problems like heart disease, diabetes, and cancer to name a few. The food that we eat is burned in our bodies as calories. Each morsel of food is broken down into its most basic structure as it is digested. These building blocks are what replenishes our cells, gives our systems energy to function and be maintained properly. The way by which we burn and use the calories that comes with our favorite foods is called metabolism. The principle is really very simple. If you eat more, then you need to burn more. Otherwise those extra calories will be deposited as FAT and you'll have to watch those love handles grow. How then do we increase our body's metabolism? We increase our metabolism or metabolic rate by doing work. In this case, its called exercise. When people think of exercise they immediately associate it with numerous laps around the track, several hours in the gym, or even in aerobics. While that may be true remember that exercise is a form of work your body does to increase its metabolic rate and consequently increasing calorie burning.
I want you to see exercise in a whole different platform. When you do work around the house do a little more at a time, call that exercise, and consider your morning routine done. When you walk to your favorite convenient store 2 blocks down instead of hopping in the SUV, call that exercise, and consider your 15 minute daily cardio workout done. Do you see what I am getting at? It's all about perspective. Whenever you do physical work and break a sweat, feel your pulse. If it's considerably or even just slightly faster than if you were just standing still then your heart is pumping faster and your metabolic demand is up. When you do exercise per se or even chores around the house or in the yard, do so in moderation. When you feel more comfortable and as your body has adjusted to the metabolic demand then increase the rate and intensity of your exercise but only do so increments at a time. Most people burn themselves out exercising because they want to do too much in as little time as possible. This is not how your body works, folks. Pace yourself and hydrate yourselves (drink fluids) frequently as you exercise. See exercising in a different light. think of it as not just something you need to do to lose all those unwanted pounds. Think of it as something you must do to improve upon the quality of your life. Any physical work can be called exercise. Any brisk physical work such as the walking to the convenient store i mentioned above can be called a form of cardiovascular exercise. Remember that your heart is in fact a muscle too, and like all our muscles, it needs a workout every now and then. Also, consider that 3 to 5 mild exercise routines is often more beneficial than 1 intense one. You need to understand that quality over quantity and vice versa must be addressed since intense bursts work toward muscle mass and sustained routines work towards cardiovascular and fat burning purposes. So...
Step 1: See exercising in a different light.
Do you know why diets don't work either. Think about it. You are depriving yourself with essential building blocks and you load your body with fibers which is good mind you when you want to clean out your system and prevent colon cancer, but no so good when you are going through a weight loss exercise regiment. What I am trying to allude to is that PROPER FOOD SELECTION is key in any weight loss program. Talk to your dietician or nutritionist about what your daily intake should be and from what food groups should you focus on or avoid altogether. Remember that as you exercise your body's demand for replenishment increases as well. Talk to your primary physician abut what exercise programs should you consider if you have diabetes or heart disease. My belief in this is some movement is better than no movement.
It won't help you either if after a 2 mile jog you venture on to your favorite burger joint for a double cheeseburger with a side order of fries, and a milkshake even. You see my point? People reward themselves and the first thing they think of when they reward themselves especially after a grueling work out is you guessed it-FOOD! So...
Step 2: Eat what you want, when you want, BUT IN MODERATION.
This is important. You avoid splurging yourself and what's the first thing you do when you cheat on your diet- YOU FEEL GUILTY. Eating in small frequent amounts eliminates the guilt associated with diets.So take a bite or two of that slice of chocolate cake but don't eat the whole slice.
A weight loss program isn't just a new diet being implemented in your life. It's not just about rediscovering your love for tofu or bean sprouts (who loves those?) either. It takes careful planning, setting realistic goals, and constant support from your loved ones or friends. Don't set a goal as lofty as losing 25 pounds in a months time. I don't think nobody is capable of that or want to do that even if they could. Set realistic goals. For example, this week you will cut back on your favorite soft drink and walk more often. Remember that your ultimate goal is long term changes. Changes that will be permanent. So..
Step 3: Plan your weight loss program accordingly. Be realistic.
Lastly, the most important factor is about attitude. It's all about attitude, folks. A good positive attitude will prepare you for the right mindset. Here's a simple boost;think of associations. When you think of that chocolate cake on the table I know it's rich, moist, and so uhhmmm uhhmm good. But think about this for a minute. Which do you think is better, you having eaten that piece of cake or you finally fitting in your favorite blouse again in 2 weeks just in time for your high school reunion? Train your mind to focus and be aware of your actions as well as the consequences. Divert your thoughts elsewhere should you be tempted and if all else fails splurge on a low calorie type food. Remember, just because you fail on occasion doesn't mean you are hopeless. It takes time. It's ok to give in to temptation once in a while, just be prepared to work doubly hard for it. So...
Step 4: Have the right mindset.
Don't punish yourself. Don't push yourself beyond what you are capable of. It's better to save some of that energy and strength so you can exercise again tomorrow instead of having to miss it because you were oh so tired and you ached all over. Losing weight is not easy. It never was. With temptations abound and the dedication needed to maintain a weight loss program, most people often give up after a few weeks, waiting for the next better fad diet to come along. I don't have to tell you the frustration, stress, and depression associated with being obese, not to mention having a low self esteem. But all that can change. You'd have to want it because no one will do it for you. Pat yourself in the back for small progresses. You can't do it overnight. Don't ever sell yourself short and never stop believing. Someday even you will be surprised of yourself and you'll say, "Hey, I did it. I really made it after all."
So until our next post. Love one another and never give up on your dreams. Believe and Achieve. Take care guys....
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