Healthy Diet -- Lifestyle Tips

American Heart Association has issued the following LifeStyle and diet guidelines based on the “prudent Diet”

***Limit saturated fat, trans, cholestrol, and sodium.
***Minimize sugary foods and beverages.
***Eat lots of vegetables, fruits, and whole-grain and high-fiber foods.
***Eat fat-free and low-fat dairy products.
***Eat fish at least twice a week.
***Be physically active and keep weight at healthy levels.
***Avoid using or breathing tobacco smoke.
***Achieve and maintain healthy cholesterol, blood pressure and blood glucose levels.
The study is published in Circulation: Journal of the American Heart Association.

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Eat high prudent diet to live longer: Study

A new study has revealed that eating a "high prudent" diet can help people live longer and healthy as it reduces the chances of developing heart disease, cancer and diabetes.
Researchers have based their findings on an analysis of over 72,000 women, all aged between 30 and 55 years, with no history of health problems at the beginning of the study which spanned 18 years, from 1984 to 2002.
During the course of the study, every two to four years, the women answered questionnaires about what they ate.
Two distinct dietary patterns emerged. One dubbed "high prudent" diet that included lots of vegetables, fruit, legumes, and whole grains, as well as lean protein sources such as fish and poultry.
The other dietary pattern, dubbed "Western", included more red and processed meat, refined grains, french fries, sugary foods, and desserts.
During 18 years of tracking, 6,011 of the participants died. Women with the most "prudent diet" had a 28 per cent lower risk of dying from heart disease. They also had a 17 per cent lower risk of death from all diseases studied, including cancer, diabetes, and stroke, the 'WebMD' reported.
Women who followed a diet highest in meats, processed and refined foods, and sweets had a 22 per cent higher risk of dying from heart disease.
"The results highlight the importance of intensifying public health efforts to promote the adoption of a healthy overall diet including high intakes of vegetables, fruit, legumes, whole grains, fish and poultry and low intakes of red and processed meat, refined grains, French fries and sweets.

Two distinct dietary patterns emerged.

Researchers called one pattern the "high prudent" diet. This included lots of vegetables, fruit, legumes, and whole grains, as well as lean protein sources such as fish and poultry.

The other dietary pattern, dubbed "Western," included more red and processed meat, refined grains, french fries, sugary foods, and desserts.

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Yoga for Health and Peace

One must exercise for Keeping fit.Yoga is the best way to keep oneself calm and in peace.Happiness is in the mind, and the mind is supported by the body – a healthy mind lives in a healthy body.

Your happiness depends on your mind and it depends on your body. Without physical health you can't be completely happy, and without mental happiness you can't be completely healthy. Health is a positive state; not just the absence of a negative one. It's not only the absence of disease. For too long now traditional Western medicine has treated illness as only a disease: an enemy that attacks you and needs to be counter-attacked; but in reality it's nothing more than an imbalance in the natural harmony of body and mind.

True healing means restoring that balance, and true health means keeping it.
Yoga means "to unify." It's the holistic approach to all aspects of life: physical, mental and spiritual. Yoga views the person as a whole; as a unique combination of body, mind and soul, and its techniques maintain that body-mind-soul harmony.
Yoga is all about feeling good.Feel the blood surging through your veins, the energy pulsating through your nerves, the bliss coursing through your whole being. Best of all, Yoga is apt for all, regardless of age, color, caste, creed or religion, from the healthiest to the sickest, from the richest to the poorest, from the whitest to the blackest. And here are some of the specific – and immense – benefits of yoga.

***Brings down stress and enhances powers of relaxation
***Boosts physical strength, stamina and flexibility
***Brings down stress and enhances powers of relaxation
***Boosts physical strength, stamina and flexibility
***Bestows greater powers of concentration and self control
***Inculcates impulse Control
***Helps in rehabilitation of old and new injuries
***Intensifies tolerance to pain and enhancing mental clarity
***Boosts functioning of the immune system
***Enhances posture and muscle tone
***Improves blood circulation
***Results in healthy, glowing skin
***Cleanses and improves overall organ functioning
***Bestows peace of mind and a more positive outlook to life
***Infuses a sense of balance and internal harmony
***Inculcates impulse Control
***Helps in rehabilitation of old and new injuries
***Intensifies tolerance to pain and enhancing mental clarity
***Boosts functioning of the immune system
***Enhances posture and muscle tone
***Improves blood circulation
***Results in healthy, glowing skin
***Cleanses and improves overall organ functioning
***Bestows peace of mind and a more positive outlook to life
***Infuses a sense of balance and internal harmony

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Walking for Fitness

Fitness Walking For Exercise And Good Health

By JoiAnn Marshall

Picture Source:http://www.theduponthospital.com/

Want to improve your health and fitness? Try walking as exercise to get fit. Believe it or not, in past years, most people walked almost every where. There was not much of a choice available, since there were not others ways that they could get around. Most people did not have cars and there were not bus routes or subway stations just around every corner. If there even was public transportation, you'd have to walk quite a ways to find the nearest bus stop or station to catch it. Now days, most people get into their nice cars and drive wherever they want to go. They don't even consider just walking that mile to go a nearby store or to send a letter, even on a nice day. People prefer to drive, which makes it no surprise that so many people have health problems. If you rarely ever walk, then it is time that you do. Start walking to improve your health and fitness. Here are some fitness walking tips and food for thought.

You are missing the many health benefits that walking for exercise offers, while looking for a magic pill to cure your physical ailments. In many cases the solution to your health problems can be found in simple fitness walking and exercises. Here are just a few, not all, of the benefits that walking for fitness offers: weightloss management, a reduction in your risk of stroke or heart attack, you can increase good cholesterol and lower bad cholesterol (LDL), and controlling or reducing high blood pressure. Simply put modern technology has made us lazy and our bodies are suffering from it.

Get creative, just parking your car near the back of the parking lot can help you to walk further, since you'll have to walk all the way to the store and then back to your car. Take your time and spend some time walking around the store or the mall so you are sure to get some exercise as well. Try walking the stairs in you office building instead of the elevator. You'll be suprised how good you start to feel when you decide to improve your fitness walking.

Walking does not have to be unenjoyable or a chore. Regularly walking in the country or around a park is a great way for you to get the exercise you need and some fresh air as well. In fact, why not take the whole family. It will be a great time when you can educate your kids on the benefits of walking, as well as the wildlife and plant life that you see along the way. With a treadmill or other exercise machine, walking can be done at home inexpensively and at your convenience, with no regard of the weather. You can read, listen to music or even watch a dvd or tv show while you exercise!

If you are just starting think about exercise, walking is a great idea. Always make sure that you take the time to stretch before you exercise. Whether you choose to walk around the neighborhood a park or choose a exercise machine, when you are walking, be sure that you go fast enough so that you feel your heart working, but make sure you are able to talk as well. So, start walking today to improve your health and your fitness.

Get More information on exercise, walking and exercise programs here Start Exercising Also go to where you can get a fresh view of exercise equipment ideas, product information, news.

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Walking For Cardiovascular Health And Fitness

By Patricia Zelkovsky

Walking is one of the best forms of exercise for health and fitness. One reason for this is because it can provide you with an effective workout for the cardiovascular system. Also called aerobic exercise, brisk walking performed two to three times per week will not only strengthen your heart but will help you burn fat, as well.

One of the ways that walking can help you lose weight is that your metabolism stays high for up to 2 to 3 hours after your workout. Additionally, it also helps to redistribute stored fat to your muscles, giving you a well-toned physique when performed on a regular basis.

Moreover, even if you are not concerned about losing weight, walking helps you to keep your heart and lungs strong and healthy, giving you more stamina for your activities.

Another benefit of walking is that the stress it places on your joints and bones helps to strengthen them against breaks, fractures and osteoporosis.

Although walking is one of the easiest forms of exercise to engage in, there are a few things you should keep in mind before engaging in a walking program.

Watch Your Form

One thing that you need to keep in mind as you walk for fitness is to watch your form. To get the most from your walk, it's important to keep your feet hip length apart, your toes pointed forward and your arms bent at the elbows and close to your side. Additionally, you should keep your stomach pulled in and your back straight. As you walk, plant your heels on the ground and then roll to the balls of your feet and push off with your toes. By keeping the proper form as you walk you will ensure that you get the most benefit out of your walk and the best possible workout.

Vary Your Routine

Also important to any walking program that you engage in, is varying your routine each time you workout. If you walk at the same pace for the same amount of time each and every session, your body will eventually get used to the routine and your exercise will not be as effective. To challenge your body, try to vary your routine. For example, try mixing up your routine with short bursts of fast walking, jogging and normal walking; another way to vary your routine is to carry small weights in your hands as you walk. You could also wear leg or ankle weights as you walk or jog. All of these ways of varying your routine will help to keep your body from getting used to your workout and keep you challenged.

The Right Foot Gear

Last, but not least, before you engage in a walking program, be sure you wear the right foot gear. The comfort of your feet is of utmost importance when you are walking. Make sure that your foot gear has a good, supportive arch to avoid any foot pain or injuries during or after your walk. Additionally, your shoes should hug your feet without feeling too snug or tight. If you are unsure about what kind of walking shoes to use during your walks, check out a store which is geared towards athletes or sports. There, you will be able to find a number of athletic shoes for a variety of sports. A knowledgeable salesperson should be able to explain the differences between the various types of sports shoes and tell you which one is the best for you.

If you are taking your walking program seriously, make sure to check out the top weightloss site fitness calculators, fitness tips and fitness news at http://www.the-weightloss-guide.com right away.

Article Source:

http://EzineArticles.com/?expert=Patricia_Zelkovsky

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