Archive for September, 2015

The Top 12 Ways to Improve Your Health This Year – Part 1

The Top 12 Ways to Improve Your Health This Year and Beyond

Staying Healthy

Staying Healthy

Today I going to list the first six ways to improve your health, the list is not in any particular order of importance; the remaining six will be posted next week.

  1. Meditation – People who meditate have lower blood pressure, less heart disease, and better oxygen uptake – and they also report feeling less stressed. Meditation has benefits similar to exercise but without the wear, tear, and stress on your body that happens during training.
  2. Sleep – To give your brain time to get ready to sleep, shut off your electronics especially your cell phone an hour before bed. Keep the lights dim and the shades covered.  Different people need different number of restful sleep though six to hour hours seems to fit most people.
  3. Exercise – Exercise improves your mood and boosts your immune system. people who did just one minute of intense exercise as part of 10 total minutes of exercise (the nine other minutes were a slow walk), three days a week for six weeks, lowered their blood pressure and increased their endurance by 12%. Read my post on HIT (High Intensity Training).
  4. Sun – Sunlight lowers the risks of several cancers. The vitamin D pro­duced by the body from sunlight may be critical in preventing diseases such as multiple sclerosis and depression. Be care as not overdose on vitamin D, you will find it in many different supplements. Did you know… The vitamin D we get in our food requires sunlight to chemically activate and become useful. So go spend some time outside, instead of relying on a pill.
  5. Music – Music can improve mood, boost immune function, increase exercise stamina, reduce chronic pain, and reduce pain after surgery. Change the type of music you listening to depending on your activity and mood.
  6. Food – What you eat plays an important part in how you feel especially Vegetables. Vegetables are low-fat, low-calorie, and high in fiber.

Quote of the Week – “There are only two mistakes one can make along the road to truth; not going all the way and not starting.”

Which Type of Salt to Choose?

Which Type of Salt to Choose?

Types of Salt

Types of Salt

There are several different types of salt on the market today: Sea Salt, Iodized salt, Himalayan pink, Hawaiian red, light grey Celtic to name a few.

Sea salt comes directly from evaporated sea and involves little processing. Table salt comes from salt mines underground and get heavily processed.

Difference in taste and appearance aside, sea salt doesn’t offer any significantly health benefits. Table salt on the other hand, is usually “iodized” meaning iodine is added and is essential for keeping your thyroid healthy.

If you use mostly sea salt, add seafood, cheese and yogurt to your diet.

Himalayan pink salt comes from the foothills of the Himalayas, is unrefined 100 percent natural, without any additives, rich in elements and minerals.

Mediterranean Sea salt comes from the Mediterranean Sea through evaporation of sea water by the sun.

You can find a variety of salts today at your grocery store or order online.

If you have hyper tension like I do, eating sodium at reasonable levels does not cause high blood pressure as recent studies have found, which is good news for me and other patients of hyper tension.

Salt sets off an osmosis movement in the body and adjusts the amount of fluids within and outside the cells. A healthy body processes the amount of salt it needs, and expels the rest through the kidneys.
The two elements of salt – sodium and chloride – play a vital role in body functions. Sodium helps in sending messages to and from the brain, regulates the body fluids and helps our muscles – including those of the heart

The information provided in this article came from a financial publication called “Retirement Millionaire” published by Stansberry Research written by a MD in addition to Doc being a financial guru as well.

Quote of the week – “We are formed and molded by our thoughts. Those whose minds are shaped by selfless thoughts give joy when they speak or act”

Stay healthy…

 

One-Minute Workout – high-intensity interval training

One-Minute Workout

This is evidence that short bursts of activity beat non-stop exercising. New research shows that you can get all the metabolic and cardiovascular benefits of aerobic exercise in about 60 minutes a week.

The one-minute workout is the secret, where you exercise intensely for one minute and leisurely for another minute, working up to a total of 20 minutes only three times a week.

This activity is referred to as (HIIT) or high-intensity interval training. The exercise can be the one you are currently doing such as walking, biking and so on. For example – walking; during your walk you step up your pace (high intensity) for ½ to one minute, slow down at a leisurely pace and repeat. You rest for the same length of time you exercise.

Don’t forget to do a warm up session before starting your HIIT program of exercise.

Four intervals is recommended for people new to HIIT, you can increase your intervals as time goes by.

Try out the video below for a 15 minute HIIT workout

Don’t push yourself, three times a week is plenty, every other day is optimal.

High-intensity interval training elevates your basal metabolic rate for up to 24 hours after your workout, studies have shown improved cardiovascular health and improved fitness.

Weekly routines of exercising has shown to improve overall health both physical and mental. Great way to reduce stress in your life as well.

On a personal note, I walk daily at least 6,000 steps, though most days I manage to exceed 10,000 and I will be utilizing HIIT in the coming months. I will keep you posted as to my findings.

Feel free to leave a comment if you like, especially if you have incorporated HIIT into your exercise routine.

Reference: Bottom Line Personal Newsletter – May 15 issue

Quote of the week – “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment”

 

How to lose weight and stay healthy – Part 3

How to lose weight and stay healthy – Part 3

Weight Loss

Weight Loss

Today I am posting part 3 of “How to lose weight and stay healthy” I hope you found these suggestions helpful and do post a comment if you found an alternate weight loss plan that worked for you.

You can find the previous posted articles here:

Part 1

Part 2

The Zone Diet

• Eat exact meals at exact times. The diet is built on the premise that eating food should be as specific as the timing and dosing of medication.

• All meals must be 40% carbs, 30% protein, and 30% fat.

• Follow some measurements to make sure each meal is correct: a palm-sized portion of protein, two-thirds of the plate filled with non-starchy fruits and veggies, and a dash of fat like olive oil or slivered almonds.

• Women eat 1,200 calories/day, men eat 1,500 calories/day.

• Limit carbs, fruits and veggies high in sugar, and fatty red meat and egg yolks.

 

Volume-trics

• Foods are broken into four categories, essentially “eat a lot”, “eat a moderate amount”, “eat a little”, and “don’t eat at all”.

• The idea is to pick healthy foods, like fruit and veggies, especially ones with high water content, and eat as much as you want/can so you feel full.

• Eat three meals, two snacks, and one dessert each day.

• Eat foods with low “energy density”: low calories per volume.

• You won’t lose a lot of weight quickly; it’s a long-term strategy.

 

Paleo Diet

• Mimic how humans would have eaten 10k years ago (and for the vast majority of our history).

• Eat only meat, non-starchy fruits and veggies, and nuts.

• Choose grass-fed meats and organic fruits and vegetables whenever possible.

• Avoid anything that cavemen wouldn’t have eaten, like dairy and grains, or anything that comes from a box.

• This is a long-term diet you can stick with indefinitely.

 

The Biggest Loser Diet

• Follow the 4-3-2-1 pyramid: four servings of fruits and veggies, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”

• Eat 5-6 small meals/snacks a day.

• Drink at least 8 glasses of water a day and avoid caffeine.

• Eat mostly lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts.• Eat foods low in calories and high in fiber to stay full longer.