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31 Days to a Healthier Diet - Mar. 1st - Keep a Food Diary

Tuesday, March 01, 2011



One should eat to live, not live to eat. ~ Cicero, Rhetoricorum LV

Today's tip from SP's "31 Days to a Healthier Diet" is

"Keep a food diary. Before you can improve your diet, you have to know where you stand. Record everything you eat and drink for five days and use these tips to improve your diet a little bit each day."

Tracking your food does make you so much more accountable for everything you put in your mouth and it's very often an eye-opener as we often find that we eat more than we think we do. Even if no one else see's your diary, just knowing that you have to write down everything you eat might just prevent you from taking extra portions of food or stop you from eating empty calorie snacks such as chips, cheezies, doritos, etc. Being able to refer back to your food diary, a week, a month, a year is often motivational when you see how your eating habits have improved over time and the progress you've made. It doesn't have to be fancy, just a small notebook will suffice. I've also created my own form of shorthand to help when logging. Best of all, studies indicate that keeping a food diary can double a person's weight loss. (See www.sciencedaily.com/releases/2008/0
7/080708080738.htm
for details)

A diet is the penalty we pay for exceeding the feed limit. ~ Author Unknown

  
  Member Comments About This Blog Post:

DEE107 3/2/2011 12:46PM

    thanks for sharing

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EGRAMMY 3/2/2011 6:50AM

    emoticonThanks for the reminder. And i got a smile from your quote. Thanks.

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GLAMNGLOWDIVA 3/2/2011 1:06AM

    I do good when I have one and bad when I don't. So the moral of the story is I should do one. Thanks for sharing and putting all you do into posting the blogs. I love the ending quote.

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Getting to the Heart of the Matter - Feb. 28th - It's Never Too Late To Start A Healthy Lifestyle

Monday, February 28, 2011



Happiness lies, first of all, in health. ~ George William Curtis, Lotus-Eating

Today's tip from SP's "28 Days to a Healthier Heart" is

"It's never too late to start a healthy lifestyle. By implementing small lifestyle changes like these each day, you can improve your heart health and quality of life. The important thing is to stick with it."

getphysicaltoday.com/archives/273 tells us that

Changing how we live has been shown to be a much more powerful intervention for preventing heart disease than any medication. In faCt, studies indicate that changing lifestyle by

- not smoking
- exercising 3.5 hrs. a week
- eating a healthy diet of fruits, vegetables, beans, whole grains, nuts, seeds and limited amounts of meat
- and maintaining a healthy BMI under 30

could prevent at least 90% of all heart disease.

It’s never too late to start making healthy choices!

The greatest wealth is health. ~ Virgil



  
  Member Comments About This Blog Post:

GLAMNGLOWDIVA 3/1/2011 3:45PM

    Thank you for posting this. We should keep on taking care of our hearts.

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NINJACHEF 3/1/2011 9:42AM

    I turned 52 yesterday so this blog is for me. Thanks. emoticon

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DGFOWLER 3/1/2011 6:20AM

    Great article and one I must have missed. Glad I caught it here. emoticon

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EGRAMMY 3/1/2011 5:37AM

    emoticon emoticon emoticon Thanks for your reminders. I need to focus on BMi.

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DEE107 2/28/2011 10:41PM

    thank you so much for sharing this and all the extra you put into your blog thanks

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Getting to the Heart of the Matter - Feb. 27th - Go Fish

Sunday, February 27, 2011



Today's tip from SP's "28 Days to a Healthier Heart" is

"Go fish. Fish like salmon, tuna and halibu are rich in Omega-3 fatty acids which promote heart health. Six to eight ounces of baked or broiled fish each week will do your body good!"

Make it a habit to eat a variety of fish.

•Fish is a great source of many nutrients.
•Low in saturated fats, it is rich in protein and healthy fats.
•It is heart-healthy and good for brain and eye development.

www.betterhealth.vic.gov.au/bhcv2/bh
carticles.nsf/pages/Fish
tells us that

Hundreds of studies have been done on fish or fish oils and their role in the prevention or treatment of heart disease. A review in the British Medical Journal recommends fish or fish oil supplements to prevent heart attacks, particularly in people with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms.

As well, regular consumption of fish can reduce the risk of other various diseases and disorders. Selected research findings include:

- Asthma – children who eat fish may be less likely to develop asthma.
- Brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
- Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
- Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
- Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega-3 fatty acids in the brain).
- Diabetes – fish may help people with diabetes manage their blood sugar levels.
- Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breast milk.
Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
- Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

While it is recommended to eat one to two fish meals a week, it is wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, causing: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack.

Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish.

www.health.alberta.ca/health-info/nu
trition-eat-fish.html
advises that canned light tuna is one way of getting the benefits of fish. Light tuna is generally lower in mercury than canned albacore (white) tuna. The safest choice for women of childbearing-age and children under 12 is canned light tuna.

Healthy fish choices are:

•Anchovy
•Basa
•Capelin
•Char
•Clams
•Cod
•Crab
•Flounder
•Haddock
•Hake
•Herring
•Mackerel (Atlantic)
•Mussels
•Mullet
•Oysters
•Pollock
•Salmon
•Sardines
•Scallops
•Shrimp
•Smelt
•Sole
•Trout (Rainbow)
•Tuna (Light, Canned)

Note: The best source of omega-3 fatty acids is fish, rather than fish oil capsules.








  
  Member Comments About This Blog Post:

GLAMNGLOWDIVA 2/28/2011 3:57AM

    I'm not a big fish fan, but I try and have it at least once a week. I know I should have it more and will work on that. Thanks for sharing.

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SPARKYCARLEY 2/27/2011 10:34PM

    I do eat fish about once per week and I try to make Salmon one of my regulars because it is a good depression food. I fill my diet with as many good depression foods as I can, and it helps so much.

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DEE107 2/27/2011 9:13PM

    thanks for sharing

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Getting to the Heart of the Matter - Feb. 26th - Practice Deep Breathing

Saturday, February 26, 2011



Breathing is the greatest pleasure in life. ~ Giovanni Papini

Today's tip from SP's "28 Days to a Healthier Heart" is

"Breathe. Slow, deep breathes can help conquer stress and lower blood pressure. With your eye closed, practice inhaling deeply into the belly and exhaling slowly. Try this several time a day."

www.stress-relief-exercises.com/deep
-breathing-exercises.html
tells us how to do Deep Breathing Exercises,

"Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. This ensures that you are breathing deeply. Imagine that you are filling your body with air from the bottom up.

Hold your breath to a count of two to five, or whatever you can handle. It is easier to hold your breath if you continue to hold out your stomach. Slowly and steadily breathe out through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Exhalation is a little longer than inhalation.

After you get some experience you don’t need to use your hands to check your breathing.

You can also do the above breathing exercise lying on your back. Deep breathing exercises can help you to relax before you go to sleep for the night, or fall back asleep if you awaken in the middle of the night.

You can also practice deep breathing exercises standing – e.g. while sitting in traffic, or standing in a lineup at the grocery store. If you are really tense and feel as if you are holding your breath, simply concentrate on slowly breathing in and out."

www.carryfitness.com/benefits-of-dee
p-breathing/
advises that Deep Breathing

- Is a stress reliever and releases you from anxiety.

- Is beneficial to the skin: Deep breathing helps in the rejuvenation of the skin, making it smoother and reducing the effect of ageing.

- Improves and increases oxygen delivery and supply to body organs: Deep breathing from the tummy helps provide an optimal supply of oxygen to all your body organs.

- Improves the detoxification of body organs and cleanses the body: When harmful poisons or toxins accumulate in the body, they cause harm. But deep breathing helps in the elimination of these toxins, and thus cleanses the body.

- Is beneficial to the heart: Deep and slow breathing eases and reduces the workload on the heart. Thus, the heart becomes stronger, is able to work more efficiently, and lasts longer. Regular practice of deep breathing reduces blood pressure and the occurrence of heart diseases. Elephants breathe the slowest and live the longest, so practice deep breathing and improve the longevity of your life.

- Helps to lower your blood pressure: High blood pressure is a health condition that many dread. but with routine and regular deep breathing exercises, your blood pressure becomes lowered.

- Is beneficial to the nervous system: Increased supply of oxygen to the cells improves the health of the entire nervous system, including the nerves, nerve centers, brain, and spinal cord. The human brain requires three times additional oxygen as compared to rest of our body. If such a high amount of oxygen is supplied to the brain, it helps to keep the entire body healthy.



For breath is life, and if you breathe well you will live long on earth. ~ Sanskrit Proverb




  
  Member Comments About This Blog Post:

MANNJHA 10/21/2011 10:32AM

  emoticon

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EGRAMMY 2/27/2011 9:16PM

    emoticon I look forward to your high quality blogs. You teach us so much. In gratitude.

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GLAMNGLOWDIVA 2/27/2011 3:36AM

    Wonderful! Wonderful! Wonderful! Thanks for sharing it.

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TRIGFROST 2/27/2011 1:45AM

    emoticon I just finish the Stress Busting Challenge and they taught me this... emoticonfor sharing what you know also...

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Getting to the Heart of the Matter - Feb. 25th - Get Moving

Friday, February 25, 2011



Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~ Edward Stanley

Today's tip from SP's "28 Days to a Healthier Heart" is

"Move more. Every bit of activity you do can help you strengthen your heart and maintain your weight. Find opportunities for fitness by taking the stairs, parking further away, doing yard work and more."

Not only does exercising keep you fit, it also helps keep your heart strong and healthy. Since the heart is the most important part of the body, frequent exercise keeps the heart pumping regularly circulating blood everywhere and makes you look and feel much better. After a few days exercising, the heart and body adapts to the routine allowing you to feel better and breathe easier.

Aerobic exercises done 30 minutes a day is excellent for increasing your heart rate. Activities such as climbing the stairs, brisk walking, using an orbital exercise machine or treadmill all help get your heart rate up. Any moderate-intensity exercise like swimming, jogging, Pilates and yoga is good. Exercising your heart muscle means exercising your body. You don’t need a gym, just a bit of motivation and a good pair of walking shoes.

If you “don’t have time” then fit in shorter but more frequent periods of time, like 5-10 minutes several times a day throughout your day to "exercise". Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn and other gardening activities, vacuuming, heavy cleaning, etc. Try going for a short brisk walk around the block at lunch or for a break during the day. It all counts in the end.

Commit to be fit. ~ Author Unknown








  
  Member Comments About This Blog Post:

DEE107 2/26/2011 5:10PM

    thanks for sharing

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PLAYFULLKITTY 2/26/2011 7:31AM

    I love that you are posting these daily tips for Heart Health Month. Thank you.

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TERRIELYNN61 2/25/2011 11:22PM

    Motivational Blog, thanks.

Terrie emoticon

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