Stretching Is Good for You

As we age, our muscles become tighter and our joints become stiffer. In order to slow that part of the natural aging process, it is a good idea to incorporate a stretching routine into our daily activities.

You know the old saying - "use it or lose it". This is oh so very true too.

10 minutes per day of stretching exercise is enough for most people in any age group.

Athletes use stretches as a warm-up, to get their body ready for a big game or event, so they probably spend more than our typical 10 minutes a day.

People in physical rehab might spend more time stretching as well, as they get their body back into condition after an accident or illness has had them down for a good while.

The idea is to both straighten and stretch the full body and all of the limbs. This also includes bending both the body and limbs too, as in doing sit-ups and touching your toes.

Normal daily activities such as house cleaning and gardening give you the stretches you need, but how many of us do these things on a daily basis?

Stretching can:

1. give you more energy
2. allow you a more active lifestyle
3. help prevent injuries since your reflexes will be sharper and quicker
4. increase your range of motion and movement
5. reduce contraction of muscles and reduce muscle tension

How To Lower Your Cholesterol

High cholesterol levels can lead to heart disease and/or stroke. This isn't something any of us should mess around with, so keep an eye on it as you age.

Most cities have occassions where professionals offer free cholesterol screening from time to time, either at the local hospital, a retail store, etc. You also get a free cholesterol check when you donate blood. Hint, hint... donate blood every chance you get, if you meet the requirements. Blood supply is always in high demand!

If you've been told your cholesterol is high, or if you merely want to take precautionary measures, here are some tips to lessen the burder on your arteries and heart.

1. Eat plenty of wholegrain foods high in fiber.

2. Avoid foods containing partially hydrogenated vegetable oil .

3. Salt - stay away from it as much as possible. Try using sea salt, or other seasonings instead.

4. Watch your dairy intake - use only low fat or no fat milk, cottage cheese, yogurt, etc.

5. Try your best to exercise 30 minutes per day. More is better, by the way.

6. Try to burn as many calories as you eat per day. There's that exercise thing again! Exercise is good for you, in many ways.

7. Eat fish at least twice per week. Again, more is better.

8. Drink alcoholic beverages moderately. Red wine can actually be good for you, but in moderation.

9. Pay attention to the labels when grocery shopping. Look for high fat and sugar contents... you don't want these. Low fat and low sugar levels are much healthier for you.

10. Pertaining to #9... if you cannot pronounce an ingredient, it probably isn't good for your arteries either.


In summary...

When you eat both high fat and high sugar foods, they contribute to high cholesterol. Reduce them in your diet.

Exercise regularly and faithfully.

Eat your oatmeal and other high fiber whole grains daily.

Omit junk food from your diet.

Get your cholesterol levels checked on a regular basis.

And please, stop smoking!

Processed Foods - What Not To Eat

When we talk of processed foods we means foods that have been changed from their natural state. If it's not fresh and pure, it's processed.

Not all processed foods are bad for you necessarily, though some people may question this. For example, milk is processed before it reaches the consumer. Is milk bad for your health? Some say yes, some say no. We see more and more people substituting soy milk in place of our traditional cows milk for that reason. Ah, but that soy milk too is processed from its natural state, isn't it? But, the soy doesn't contain the fat that milk does. Good point.

We'll talk more about each one more in depth at a later time, but today we'll look at some of the kinds of foods to stay away from.

Processed foods contains a LOT of chemical additives and 'preservatives' by the manufacturers. Things like salt (sodium), sugar, nitrites, sulfur dioxide, trans fats, saturated fats, sodium benzoate, butylated hydroxytoluene, butylated hydroxyanisole, monosodium glutamate (msg), are among them. There are more, many more, chemicals you ingest by eating this junk. Listed in the ingredients of most all packaged foods are words many of us cannot even pronounce. What is this stuff anyway, and why are they putting it in my food? good question.

Take for example things like canned foods, sugary cereals, white bread, processed meats (packaged meats), potatoe chips, white rice, ice cream, candy, frozen entrees, etc. Have you ever read the labels closely? It's scarey.

Ever look at the amount of sodium in a can of soup (any flavor, and brand)? Granted, some manufacturers are finally beginning to use sea salt, but still, there's way too much sodium in most canned food, even plain vegetables in a can.

What about fat content? Suppose you've decided to go on a low fat diet, whether for weight loss, high cholsterol, or whatever reason. You tend to buy more low fat foods, rights? Look closely at the label! It seems in many cases, the lower the fat content, the higher the sugar content. Seriously, read the labels.

As for processed meats, well let's just say that if you consume it on a frequent basis, you could be a heart attack waiting to happen. And that's only the beginning. So think twice the next time you reach for that bologna sandwich or hot dog.

Not long ago I was up late one night watching David Letterman. His guest was Jack Lalanne. I remember seeing him on tv when I was a kid. He was and still is somewhat a fitness guru and all around health nut, as some would say.

Jack is in his 90's and in extremely good health and physical condition. Dave asked him his secret. Jacks' answer was exercise, of course, but also how he eats. As for his diet, he put it this way... "if man makes it, I don't eat it."

So what can you do to make your diet healthier? Replace convenience and junk foods with fresh, whole grains, vegetables, fruits, seafood, poultry, etc. Your body will thank you for it.

Tips For Healthy Eating

1. Eat vegetables with meals and for snacks. Substitute junk food like candy bars and chips for vegetables like celery and carrot sticks. You can experiment with low fat and no fat dips.

2. Eat wheat or other whole grain bread instead of white bread.

3. Instead of using grease when cooking, use cooking sprays that are either low fat or no fat.

4. Bake with unsweetened cocoa instead of chocolate.

5. When baking, substitute applesauce for the oil in your recipes.

6. Fish contains Omega 3 fatty acids. Consuming omega 3 fatty acids at least twice per week reduces your chances of heart disease and stroke. Baking and grilling (unbattered/unbreaded) are the best methods of cooking, opposed to frying.

7. Eat breakfast to fuel your body during the day.

8. When shopping for fruit juices, select those which have no sugar added. Those which are sweetened with other natural juices are better for you, and they taste good too.

9. To cut back on your fat intake, drink skim milk.

10. Experiment with herbs and spices to perk up the taste of no fat and low fat food.

Ten Tips For Healthy Living

1. Reduce, eliminate, or substitute salt in your diet.

2. Eat fish at least twice per week.

3. Drink alcohol in moderation.

4. If you smoke, give up the habit.

5. Walk instead of riding in the elevator.

6. Consume a lot of high fiber, whole grain foods in your diet.

7. Eat a minimum of 5 fruit and vegetable portions daily.

8. Exercise daily. Establishing a routine is best.

9. Park further out in parking lots and do more walking.

10. Reduce, or eliminate, junk foods in your diet.

Walk Your Way To A Healthy Heart

Did you know that walking can help prevent heart disease? It surely can.

Studies have shown that approximately 3 hours of walking per week can reduce your chances of having a heart attack by about 30-40%. If you increase your total walking hours per week, you further reduce your chances of cardiovascular problems.

As you walk you should try to maintain a steady speed between 3-1/2 to 5 miles per hour in order to get the best benefit.

As with any kind of exercise, if you are out of shape, start slow and work your way up. By that I mean start out by going a shorter distance and gradually increase your distance every day or two. The same applies with your speed.

And, it's never too late start! Seniors too can reduce their chances or coronary disease by walking.

So, find a buddy if you like, and get going!

Live healthy!

Watch Your Meal Portions

When both eating at home and dining out, pay attention to your meal portions. Keep your portions small.

We all know that junk food isn't good for us, right? You may think that burger, fries and coke don't amount to much, but the calories you ingest are higher than you probably imagine. The fat content may just well scare you. And for goodness sake, definitely do not super-size such a meal!

If you opt for a sandwich, you don't HAVE to eat the entire thing. Save 1/2 for later or the next day. Speaking of sandwiches, go easy on the mayo, as it contains a lot of fat.

Whether at home or away, try to eat right. Fresh vegetables and fruits will give you more energy, minimal fats and calories, and your body will function much better. Think salads, but go easy on the dressing. Adding fruits, nuts, and a good mixture of fresh vegetables to a salad can make for a rather enticing and satisfying lunch or dinner.

People who do not get much physical exercise are especially prone to put on weight faster, and lose it slower. Your metabolism makes all the difference in the world in how your food intake works on your body. When you ingest a lot of fat calories, or over-eat, and don't get much exercise, that fat wants to hang on. If you are physically able, gradually increase the amount of your daily exercise, decrease your food portions, and you'll find your metabolism will work with you if you are trying to lose weight.

No matter what body type you have, large, small or in between, it's important to your overall health to keep your fat intake to a minimum. It's not just your size or outward appearance that should concern you. What's going on inside (cardiovascular) can be a silent killer if you are eating all the wrong foods and too much of them.

Let's Talk About Obesity

I think we can all pretty much agree that obesity is a large and growing problem among all age groups in America. Just take a look around, everywhere you go. It's astounding, isn't it?

I recently attended a party of long-time friends, many of which I only see a few times each year. I observed that two thirds of my friends were grossly over weight. Two thirds! There were an awful lot of excess pounds in that house.

How do you classify yourself? Are you heavier than you should be? Do you know how badly excess body fat affects your health and longevity? Why not start now and do something about it?

The two most important factors in getting in good shape are eating healthy and getting plenty of exercise.

Your tip for today is - exercise AFTER you eat.

If you workout before mealtime I can guarantee that you will be hungrier than if you ate afterwards.

By all means, if want to be slimmer and healthier, do eat right, and do exercise, and do them in the order that is most beneficial to you.

This fat-burning program is the real deal... It's the diet that bodybuilders and fitness models use - Burn The Fat