Healthy Lifestyle Alternatives

Archive for June, 2010

- Healthy Lifestyle

By Leon Lioe for more articles by Leon Lioe visit here.

You know that in order to keep your heart healthy and your weight under control, you need to walk at least 10,000 steps each day? This may sound daunting but many activities you’re doing everyday such as running errands or doing household works can add up to a few hundred or even thousand of steps for you.

To maintain your health and make sure you achieve the 10,000 steps each day, here are some simple and easy exercises that you can do at home. These exercise routines not only help to keep you fit but also will tone your body as they work on some specific muscle groups. They are a lot more effective than the general exercises such as running errands and doing house chores. Here are the exercises you can easily do at home:

- Stretching exercises. Stand with both of your hands against a wall and move your left leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat this move with the right leg. Another great stretching exercise you can perform is to lie on your back, use both hands, bring up your right knee to your chest and hold it for a few seconds. Repeat this routine with your left leg.

- Curl is very easy to do. Just lie on your back with both hands behind your head and raise your upper body. Repeat this move for 15-20 times.

- Leg exercises can be done by lying down on your side and lifting each leg repeatedly for 15-20 times. You can also stand and hold on to the back of a chair and lift your legs backward repeatedly.

HEALTHY LIFESTYLE

- Arm exercises. This is important to improve muscle tone. For arm exercises, you can use an exercise band. Place both feet on one end of the band, hold the other ends with each hand and then repeatedly raise and lower the band (in an up and down motion for 10-15 minutes). If you have a pair of dumbbell, you can also use them to exercise your arms.

- If you are working at home and sitting in front of your computer most of the time, try to press down on your toes in an up and down motion frequently. This activity will help to keep the blood circulation flowing in your legs.

- If you like to dance, put on a music CD and dance for about 20-30 minutes. This is a great cardiovascular workout. You can also incorporate push-ups, sit-ups and jumping rope into your daily home exercise routine.

- Abs workout. I have found a great 8 minute video showing you how to do abs workout at home. You can watch the video at “Best Abs Workout At Home – Only 8 Minute“.

NOTE: Always do some stretching to warm up before starting any exercise routine to prevent injury.

Leon is an Infopreneur dedicated to sharing his online discoveries across the net. You can visit his blogs at Leon’s Self-Improvement Blog and Health Buzz Zone.

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A Healthy Lifestyle is only a few steps away.

Fall In Like with Exercise

You don’t have to love it, you just have to do it for 30 minutes

By Bob Greene , Bob Greene, a certified personal trainer and exercise physiologist, has transformed the lives of millions, including Oprah Winfrey.

I remember the first time I worked out with Oprah 15 years ago–she hated it. But exercise is the reason she’s been able to keep off 90-plus pounds–and that’s why she keeps at it. You can learn to stay motivated, too. Here’s how.

Try anything–once: There are so many ways to exercise; you just have to find a couple you like. Test out a new workout DVD one week, take a kickboxing or dance class the next–and keep experimenting until you find an activity you enjoy (or can at least tolerate).

Extend your errands: Give yourself an extra 5 minutes for every chore–and use that time to walk the dog a little longer or to take another spin around the grocery store. This can quickly add up to 30 minutes of walking a day–or more. Plus, you get the benefit of slowing down to focus on what you’re doing now, instead of rushing to your next task.

Distract yourself: Pair your exercise routine with something you love. Load your iPod with your favorite fast-paced tunes for a brisk walk, read on a stationary bike, or relish the quiet time while you’re swimming laps. Can’t miss your favorite television show? You don’t have to–lift hand weights while you watch.

Focus on your goal: In all my years, I’ve never met anyone who wasn’t happy she exercised once she was done. So get out there. Feel your blood pump, your head clear, and that amazing and satisfying sense of accomplishment

A Healthy Lifestyle is only a step away.

By Susan Woodward for MSN Health & Fitness

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Why does the concept of weight loss conjure up images of, frankly, unappetizing foods? Why do carrot sticks always spring to mind?

The answer seems to lie in the common delusion that to pare pounds you have to barely eat, and the calories you do eat should be no more than what’s required by a mouse. But researchers are repeatedly finding that food quality is more important than quantity when it comes to weight loss. Combined with adequate exercise, your meals can be regular serving sizes. The food just needs to be, well, wholesome.

“We’ve lost sight of that word—diet,” says Kristina Campbell, runner-up in a weight-loss challenge held in Phoenix, Ariz. “Diet used to mean what your food is for the day, not losing weight.”

Below, Kristina and clinical nutritionist and author of Dare to Lose, Shari Lieberman, Ph.D., pinpoint some essential healthy foods for anyone who wants to lose weight and/or maintain good health.

1. Yams and sweet potatoes

These are great diet foods because they’re low on the so-called glycemic index, says Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism—all of which affect fat deposition.

2. Oranges, apples and grapefruit

Lieberman recommends these particular fruits because they contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness.

3. Killer sandwiches

To lose 40 pounds in 21 weeks, Kristina relied on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats—but always oven-roasted turkey over anything vacuum-packed. For bread choice, Campbell suggests anything brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.

4. Cereal

They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best, says Campbell. “I eat my cereal with skim milk and blackberries or raspberries, which contain about 8 grams of fiber per cup. That’s like three or four slices of bread!”

5. Salad

“If you eat a salad, make it valuable,” suggests Campbell, who’s also a former five-star chef from New York City. “Get field or Asian greens and add a yogurt-based dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon.”

6. Quiche

Quiche made with egg whites and just a couple of yolks is one of Campbell’s favorite protein sources. She also tosses in a little low-fat cheese, broccoli and spinach.

7. Yogurt

And other dairy goods that come in great-tasting, low-fat versions.

8. Almonds

Nuts are loaded with monounsaturated fats—the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. “I recommend that 20 percent of calories come from [healthy] fat,” Dr. Lieberman says. Small amounts of nuts are a good starting point.

9. Peanut butter

Likewise, other nut butters are a great source of those healthy, monounsaturated fats. Campbell likes unsalted, all-natural brands of peanut butter. But almond or cashew butter is considered an even healthier option. Enjoy your favorite, but in moderation.

10. Hummus

Also known as pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.

11. Salsa

Another favorite for dipping, and a homemade batch is easy to make. Fresh salsa is simply tomato, onion, jalapeno and cilantro. Now, tell me, what could possibly be unhealthy about that?

A Healthy Lifestyle is only a few steps away.

Medical Author: Melissa Stoppler, M.D.
Medical Editor: Barbara K. Hecht, Ph.D.

Despite the best intentions of health care providers and public health agencies it seems that Americans have a long way to go before they start following the good health advice they receive. The importance of a healthy lifestyle in the prevention of chronic disease is widely understood and most people know that lifestyle changes and choices can be critical determinants of their health and longevity. Yet, according to survey data, less than 5% of the population in the United States practices four healthy behaviors that constitute a healthy lifestyle.

For a study of the health practices of adult Americans, researchers classified having a “healthy lifestyle” as adhering to four behavioral patterns:

• Nonsmoking
• Regular physical activity (30 or more minutes per day at least 5 times a week)
• Consumption of 5 or more servings of fruits and vegetables a day
• Maintenance of a healthy weight with a body mass index (BMI) in the range of 18.5-25.0

The study authors looked at the responses to random digit-dialed telephone surveys in the year 2000. Responses from over 153,000 adults were included in the study.

Nonsmoking was the healthy lifestyle practice followed by the greatest number of respondents, with 76% of Americans classifying themselves as nonsmokers. Only 40% of people said that they maintain a healthy weight. Less than a quarter of adults (23%) consume adequate amounts of fruits and vegetables. Regular physical exercise was the practice least likely to be followed, with only 22% of respondents reporting that they exercise five or more times per week.

A surprisingly low number of people follow all four of the health-promoting behaviors — only 3% of American adults adhere to the four tenets of a healthy lifestyle defined in this study. This study confirms that compliance with public health recommendations is remarkably low among US adults.

For more info visit MedicineNet

A Healthy Lifestyle is only a few steps away.