Healthy B.P.M.

Balance, balance, and more balance. That’s all we here about these days, and that’s a good thing. It’s in our best interest to eat balanced meals, find a healthy balance between our work and home life and in all of our relationships. Not to be overlooked is body balance.

Balance exercises work wonders to improve joint stability and overall strength in joints. Nerve cells, called proprioceptors, help you maintain balance in several forms of movement. Proprioception is the body’s ability to know where your body is in space. For instance, if you close your eyes and move your arm around, you stimulate the proprioceptors in the shoulder and your brain knows where your arm is in space, even though you can’t see it.

Balance is also something that we take for granted until we lose it. The older we get the more we will rely on balance for our daily functional activities.

Balance Equipment
Balance or “wobble” board training, is now being included in training programs on a regular basis. These exercises are specifically designed to increase activation of the nerve cells which will affect the central nervous system pathway to the brain. Enhancing your sense of balance. The use of balance boards are the most common form of proprioceptive training, and aren‘t as challenging as they seem, at first. They’re also useful in rehab with injured ankles and knees and in improving overall body balance.

A wobble board is a circular or oval piece of wood placed on top of a ball. The wood should be about three-quarters of an inch thick and two feet around. The ball should be about the size of a softball. Set the wobble board on the ball near a counter or a table. Hold onto the counter and balance on the board with your feet about shoulder-width apart. Initially you’ll move very slowly; wobble and pivot as you feel comfortable. Balance exercises aren’t to be taken lightly and you have to give yourself a chance to get used to the initial feeling of instability. You will not perfect this right away, so don’t beat yourself up about it and please don’t give up.

You aren’t just limited to wobble boards for balance training. There’s a whole slew of equipment to choose from. The balance or stability ball, balance disks, and the Bosu. The Bosu has a flat bottom on which you can step or do sitting exercises, with or without added resistance.

Steppers feature two pedal-like steps with or without a digital readout to help you keep track of time, calories burned, etc.

Then there are skateboards and they’re not just for kids anymore. Skateboarding also works your core along with enhancing your balance. A helmet would probably be a good idea with this one.

Tai-chi and Yoga are excellent classes to work your balance literally and figuratively. Don’t forget surfing either.
The most readily available and economical piece of equipment is your body. Any time you’re standing on one foot, you’re working on balance. Lift your leg or knee and you’re taking it to another level. Try putting on and taking off your shoes while standing on one foot. Remember, practice makes perfect.

When it comes to loosing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Help the mind and body connection work better by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of whole wheat bread and fill up the rest with fresh salad or veggies. And don’t drown your salad in high fat dressing, bacon bits and croutons. Also, go easy on the cheese, it’s high in fat and can be high in cholesterol.

This is by far the easiest way to control your portion size and if you do this with your daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to loose weight without having to follow any strict diet regimen. This method also allows you to treat yourself occasionally with a modest portion of your favorite indulgence. Key word here; modest. Still not sure, give yourself a few days to try it and see the great results for yourself.

Taking herbs for weight loss seems to be all the rage these days. Whether they work or not is a different story. Part of their popularity is attached to their availability and cost. Not only is your spam folder filled with offers of every botanical species known to man, but most retailers offered them as buy one get one free. Their easier and sometimes safer than prescription diet pills. The questions still is. “Do they work?” Some do provide other health benefits which should be the primary reason for taking them, not as a magic weight loss solution.

Herbs can be a useful part of any sound nutritional plan. Even with their low cost and availability you should still check with your doctor. Listed below are some of the herbs most commonly associated with weight loss. Keep in mind that everything that’s natural isn’t always good for you.

Guarana

Caffeine and the closely related alkaloids theobromine and theophylline make up the primary active constituents in Guarana. Caffeine’s effects are well known and include stimulating the central nervous system, increasing metabolic rate, and having a mild diuretic effect. Guarana is also used as a systemic cleanser, nerve tonic, anti-fatigue stimulant, said to reduce hunger, relieve headaches, help alleviate PMS symptoms and has a reputation as an aphrodisiac.

In Brazil Guarana is considered to be a health tonic, and is as popular as our colas. In the states, Guarana has become a popular ingredient in energy drinks and teas. If you think that this is the herb for you consider this; Guarana is one of the richest sources of caffeine, containing up to three times the amount of caffeine as coffee.

Ginkgo Biloba

Chinese herbal medicine use ginkgo seeds to relieve wheezing and to lessen phlegm. They also use the seeds to treat vaginal discharge, a weak bladder, and incontinence. The leaves are traditionally used to treat asthma. Ginkgo Biloba extract is often recommended for depression, diabetes related nerve damage and poor circulation, allergies, vertigo, short-term memory loss, headache, atherosclerosis, tinnitus, macular degeneration, and PMS. Ginkgo is also known to fight against age-related disease in two ways. The elements in ginkgo act as antioxidants in the body and fight against cell damage that causes the body to break down with age. It acts as protection in a variety of illnesses associated with aging, including: macular degeneration, cataracts, glaucoma, heart disease, stroke, and cancer.

The medical benefits of Ginkgo biloba extract (GBE) are attributed primarily to two groups of active components - ginkgo flavone glycosides and terpene lactones. The terpene lactones are associated with increasing circulation. GBE regulates the tone and elasticity of blood vessels, making circulation more efficient. An increase in blood flow and circulation is important to women with heavy deposits of estrogenic fat - generally in the lower body, where circulation and cellular metabolism are poor. People taking blood-thinning medications should avoid this herb, as it can increase the effects of this medication. Some people have also reported minor side effects, such as nausea and diarrhea, but these normally subside when the dosage is reduced or when use of the herb is discontinued.

Green Tea Extract

Green tea has been traced as far back as over 4000 years ago in China. The medicinal properties of tea have been given serious scientific support. Studies have shown that drinking four cups of green tea a day can reduce the risk of developing stomach and lung cancer as well as heart disease. Green tea contains the cancer-fighting flavonoid ECGC, which is unique in that it seems to fight cancer at all stages, from chemical carcinogens, to suppressing the spread of tumors. Flavonoids are most commonly known for their antioxidant activity. The chemical components in green tea are 100 times more powerful an antioxidant as Vitamin C, and 25 times more powerful than Vitamin E.

Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This thermogenic property promotes the burning of fat, and also controls body composition (muscle vs. body fat) by activating the central nervous system. Green tea inhibits fat storing hormones (lipoprotein lipase) and stimulates the release of free fatty acids from fat cell storage (thermogenesis).Many scientists believe there is a connection between all of the components of green tea; and these combined properties account for its health-enhancing properties. Unfermented green tea leaves, by the way, are the most natural way to gain these benefits. Green tea extract also contains caffeine, which can contribute to insomnia when taken before bedtime, as well as irritability, dizziness, vomiting, headache, loss of appetite, diarrhea, and possible irregular heartbeat in rare cases.

Before we get into more lower body exercises I’ve got to tell you that it really is possible to shape your legs by adding just a little resistance. Do this in the form of the lower body toning band. The band can be a sheet of elastic or the rubber tubing with handles, and you put it around your ankles. This is just enough resistance to fatigue the muscles. But the cool part is that you can still get an effective workout without the band.

Some people say that they can’t get down on the floor to workout. I’ve got you covered there also. You can do this routine lying on the couch, or in bed, some of the moves can also be done while sitting, which means you can do them at work. Anymore excuses? Some of the exercises are Pilates based and, and with the additional of the resistance band they are excellent muscles shapers, providing a balanced workout for your lower body. I’m not a big fan of ankle weights because I think they add to much stress to a potentially unstable joint. So, are you ready for more?

Bridge with Lift

Lie on your back with knees bent, feet flat on the floor, arms at your sides, and palms facing up. Lift your butt, hips and back off the floor. Lift one foot off the floor, extend leg and hold for 15-20 seconds. Lower your leg and repeat on the other side. Do this twice on each side.

Ballet Criss Cross

It’s very important to keep your abs pulled in and your low back pressed into the floor/mat.

• Lie on your back with arms by your sides’ leg extended straight up.
• Contract your abs and rotate your feet outwards slightly.
• Contract your thighs and then Criss Cross one foot over the over.
• Work up to doing this movement 50 times. (It goes quickly trust me)

The Frog

This exercise bears the name of one of my least favorite creatures. I tried hard to come up with another name, but nothing came to mind, so I’ll just go with it.

• Lay on your back with your legs bent upward so that your knees are roughly aligned with your pelvis.
• Have your knees apart and your heels pressed firmly together.
• Keep your shoulder blades flat and put your hands behind your head.
• Take a deep breath. As you slowly exhale, slowly lengthen your legs while maintaining the pressure on your heels. Holding the pressure or the squeezed position is key to the movement. This is an isometric contraction and it helps big time to shape the entire thigh.

This next move is so simple. It’s also a great one to do during commercials instead of going to the fridge.

Walking on the Ceiling

• Lie on your back with legs straight up and feet flexed. Abs in of course.
• Move your legs back and forth as though walking on the ceiling.
• Walk slowly for about 30 seconds and then speed it up for 30 seconds. Do this for two minutes. That’s close to the length of a commercial.

I’m trusting you to stretch on your own. Shout me a holler if you need some more ideas.

When it comes right down to it, we all want to get healthier. And honestly speaking, most of us would like to have a knock out body. We also know that aerobics are going to be one of the best things we can do to get healthier, plus burn some calories. Maybe we should spend less time worrying about our looks and being sad and depressed about them. Why not fill this time with some quality exercise to help reshape our bodies.

We can’t spot reduce or lose weight from just one area of our bodies, but we can do some pretty effective target toning. I haven’t met a female yet that was 100% satisfied with her lower body. Maybe it’s unreal expectations or maybe just the wrong workout. At any rate there are exercises to tighten, tone, lift and sculpt your lower body. But you’ve got to do them; and on a regular basis.

Aesthetics aside, your legs and rear end need to be strong because they are what carry you through each day. Even if you don’t run marathons, endurance is a great thing to have. Now for the exercises.

Squats

The Squat is the “mother” of all lower body exercises. One that most people benefit from the most. As with all other exercises, form is very important to protect your knees and back.
Stand with feet shoulder width apart. Slowly lower your body as if you were sitting in a chair until your thighs are parallel with the floor. Abs in. Keep the weight in your heels and push yourself up slowly until you’re back at the starting position. DON’T let your knees go past your toes; keep your core tight and straight. Be mindful that you don’t let your upper body pitch forward. Do 3 sets of 12- 16. After you’re comfortable with the movement you can add resistance to intensify the movement.

Front Leg Lift with Inner Thigh Sweep

You always want to work your muscles in balance. The last move worked the hamstring (back of the thigh) and now we move to the front, the quadriceps and the adductor muscle (inner thigh). Next week we’ll start to target the outer thigh (abductor). Again, if you need to hold onto a wall, chair, or partner, go ahead. Stand with feet firmly planted, and abs tightened; not so tight that you can’t breathe, just firmly pulled in. This helps to protect the low back. Lift your leg (either one) till almost parallel with the floor then lower it, keep a slight bend in your knee. This is better then kicking your leg, because it takes more muscle to lift the leg. Sometimes when we kick we kick from the knee, and if you already have knee pain that tends to exacerbate it. Lift and lower the leg x8-12 and then switch sides and repeat with the same amount of lifts. Return to the first side, this time lift the leg and rotate it so the inner thigh is turned upwards. Leading with the heel lift and lower the leg x8. Remember the pulse from the first exercise? With the leg lifted at its highest point, pulse, pulse x3 (3 small tight lifts) then lower. Do this x4 and repeat on the other side. Using the large muscles of the lower body demands more oxygen and your heart rate goes up, another two-fer! Add this to the rear lift 3 times a week and you’re on your way to tons more energy and a sleeker lower body.

Rear Leg Lift

Stand with your feet hip with apart, back straight, abs tightened, and knees soft (not locked). Lift and extend one leg behind you as if touching the sole of your foot to the wall. Squeeze the hamstring (back of the thigh) and gluteal muscles, hold briefly then lower. Perform 8 reps, then with the leg lifted at its highest point, pulse, pulse 3 times (3 small tight lifts) then lower. Do this 4 times, lower the leg and do 4 more single lifts. Trust me it’s not complicated or time consuming. Repeat on the other side. If you need to hold onto a wall, chair, or partner, please do. Once you get used to the movement and can do it without using support, you’ll also be working on your balance. Anytime you’re working on balance you’re also working your core. More bang for your buck! Do this exercise at least 3 times a week on alternate days.

There are lots more exercises for your lower body, however I don’t want to tire you out in one day. I’ve got more for you tomorrow.

The word “detoxify” has a bad connotation, and the visual that’s associated with it can be a little disgusting. On the other hand some people think that detoxing brings an automatic drop in pounds. When you’re in need of a detox, your body shows some signs that you have built up toxins. These toxins can have a direct affect on your level of fitness and health. Keep in mind; detoxing is not a miracle weight loss cure.

During times that you feel sluggish, you may also experience continuous aching, diarrhea, constipation, and even a feeling of clumsiness. Rapid weight gain and the inability to lose the excess weight can also be signs of having a build up of toxins in the body.

Those who eat a typical Western diet may consume an unheard of amount of garbage for each cell. In ridding your body of the unwanted garbage in your cells, you should pay attention to your elimination organs.

The organs that deal with cell waste management play a major role in the detoxing process.

Your liver is the organ that recycles the unwanted chemicals in the body. It sorts and sends the toxins to the other waste management organs for elimination during the process of circulation.

The lymph glands also play an important role in eliminating toxins. A network of tubing pulls the excess waste from the cells to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

The kidneys help with water management of the body. They help maintain the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. Drinking fresh alkaline juices and purified water can be beneficial. Adding as little as ½ ounce of alkaline everyday can yield positive results.

The lungs aren’t usually thought of as detoxifiers, but they work hard to keep the blood purified. They are responsible for removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in an urban area, it’s recommended that you find an oxygen rich area where you can perform deep breathing. Good luck with that one.

The colon is the solid waste management organ in your body. Medical practitioners have found people that have up to an 80-pound mucus and rubber like solid waste build up on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body. However, this is not the case for everyone and I repeat not the magic bullet for weight loss.

If you think you’re in need of detoxification, start with regular exercise. Don’t over look its benefits in maintaining a fit and healthy body. Some doctors also suggest that you drink plenty of lemon water. The lemon has an alkaline rather than acidic effect on the body. It’s also an effective way of maintaining good circulation and can increase the rate of detoxification inside the body. See, no need for anything drastic and expensive.

When it comes to any kind of workout, having a support system is very important. Most people use aerobics to stay healthy, lose and ward off weight gain; and there are any number of people who can be a part of your support system. Their role is to help you stay motivated so that you aren’t tempted to skip your workouts and watch television instead.

First on your list should be a health care professional. They’ll be able to give you suggestions about your workout plan as well as point out anything that isn‘t in your best interest. With your doctor on your side, you know that you’re being safe and making good health decisions. Make sure that you visit your doctor regularly to chart your progress and also check with him or her if you drastically change your program.

Also at the top of your list of support group members should be a fitness professional. If you can afford it, a personal trainer is a great option for weight loss, maintenance and body shaping. A personal trainer will be able to correct your form and give you tips to making your fitness plan as successful as possible. He or she will provide mental support as well, urging you to do better at all times.

Your family can also provide great support. Keep your family informed about your progress. This helps to hold you accountable. The encouragement and support of your family can often make or break your plan. Your success can also motivate them to get their acts together and make some lifestyle changes. Consider it another opportunity to bond.

Don’t overlook other people at the gym, health club or even the co-worker you walk the halls with. Make friends and offer your support to someone attending the same class. Support is a two way street and you can always learn from someone else. There is strength in numbers.

The list of celebrities that have had some form of weight loss surgery is long and we all know the statistics. We know that the United States is one of the “fattest’ countries on earth. Shedding extra pounds and losing unwanted fat has been, for many years now, a national past time and a major dilemma for many. And certainly this is not just a problem exclusive to the United States but all over the world as well. As a society we’re bombarded daily with messages of eating healthy, taking the right supplements as well as get hot fresh doughnut and ice-cream to soothe your soul. Talk about mixed messages!!

We want to have our cake and eat it too. This is a problem, and the weight loss industry is adept at trying to help us find the solution. So we try different weight loss programs, weight loss medications and have visited many weight loss clinics. However, not all of these weight loss methods are effective. Now, because some are not satisfied with the run of the mill weight loss procedures, there‘s a more drastic one. Weight loss surgery has hit the ground running and has become a booming industry. With millions of people who are tired of trying different weight loss pills and diet plans, many have resorted to surgery. However, before you even think about consulting a doctor about weight loss surgery, it’s a good idea to know the pros and cons of weight loss surgery first.

Benefits of Weight Loss Surgery

Although there have been some reports of the bad sides of weight loss surgery, it also has several benefits.

• Diabetes is resolved or improved in 90% of patients and their blood sugar glucose levels usually return to normal or near normal.
• Hypertension (high blood pressure) improves in 78%, with most patients able to reduce their blood pressure medications within a few months.
• High cholesterol improves along with sleep apnea.
• And the biggest benefit is that the risk of death is decreased by 89%.

In addition, by losing weight the pain of arthritis is reduced, energy level increases as well as the enhancement of daily functional activities. Feeling better physically also does wonders for your mental and emotional well-being.

Now for the downsides. Please keep in mind that this is still surgery and with any surgery there’s a risk for complications. And if you’re talking about dropping 10-30 pounds this isn’t an option for you. Your BMI (Body Mass Index must be greater than 35 and you must have associated health risks like diabetes, high blood pressure and sleep apnea. Some risks include: failure to lose weight, complications of surgery like hemorrhaging, leakage, perforation, or bleeding along the staple line, nausea and vomiting, diarrhea and the possible need for body contouring; the surgical removal of excess skin.

Then there’s the cost. There are many different types of weight loss surgery and depending on a combination of factors, costs range from $10,000 to $40,000, and average out at about $25,000. If you think you’re a candidate for weight loss surgery, have a candid discussion with your doctor and by all means one with your insurance provider.

Once you’ve assessed the risk; talked with your doctor and insurance carrier, have a long talk with yourself. Are you emotionally ready for a radical procedure like this? Are you ready to make the lifestyle changes that go along with it? Weight loss surgery isn’t a license to go back to your old eating habits and sedentary ways. It is however a second chance on a better quality of life. Make sure you’re in the right frame of mind.

If you’re a new mom, you probably know that getting exercise can be tough. Taking care of a baby can take up a lot of your energy. It’s often difficult to find someone to watch the baby while you go to the gym or you may not want to leave baby with someone yet. To stay healthy and take off those extra pounds, try incorporating your baby into your workout routine. This way, baby can be entertained and you can work up a sweat. Plus, once you’re used to it, exercise can give you a great energy boost to get through your long, stressful day, and sometimes exhausting day. Here are some great exercises to try today.

* Walking. Tried, true and can’t be beat. There are some great multi-terrain strollers you can use for walks with your baby. You can also buy a sling and walk with baby. This makes it easier to carry your bundle of joy. Plus a walk can be a great way to stimulate your baby with new sights, sounds and smells. Another plus is that most of the time it puts baby to sleep and if baby is cranky, you’ve got a perfect soother.

* Running and biking. Instead of buying expensive workout equipment, why not check out the specialized strollers the next time you’re at a sport supply store? They make devices specifically for running and biking safely with your child. And like walking, this also exposes your baby to new stimuli.

* Move, shake, and dance with your baby. Next time your baby is crying, instead of jiggling and rocking them, try putting them in a sling and dancing with them. If this doesn’t work to quiet them, you can still do it when they’re happy. The added weight of the baby can also be resistance training.

* Take a class. Take a look on the internet or at a local gym. You can probably find a class in your area designed to give you and your baby a workout at the same time. If you’re serious about getting in shape with your baby, find a personal trainer who’s also a mom. She’ll be able to give you exercises you can not only do with your baby, but one that is also specifically tailored to you.

Working out with your baby can not only get you back into shape, it can also give your baby the stimulation they need to lead and active, healthy life. Just remember to be safe and always make sure your baby is secure.

Don’t be deceived by the term ‘high protein’—which is another way of saying low or no-carb diet. All the trend diets that were no or low carb in recent years were condemned for their unhealthiness. Low or no carb diet also suggests high protein or fat diet; it’s just altering the name and wishing everyone will swallow it!

What is a high protein diet? A high protein diet is precisely what it claims it is; you eat more meat and dairy products as opposed to starchy carbohydrates. Can you have success with this plan? Yes. Can you stay on it forever? Probably not. In recent years the no-carb trend has waned, thank goodness!! The weight you lose initially with this style of eating and is predominantly water. And I know some of you are saying, “so what”, weight loss is weight loss. Water weight loss comes back quicker than fat loss and it’s the fat you want to shed. All or nothing eating plans are never very healthy.

It’s true that the body, indeed, needs protein for building and maintaining muscles. Some sources of protein in standard diets are dairy products, some types of beans, and all kinds of nuts. Meaning, even vegetarians, can find sufficient protein intake from yogurt, milk, soy, and cheese although they don’t eat meat, fish or eggs.

So the body does need protein and carbohydrates. While protein develops and preserves muscles, carbohydrates provide energy source to nudge muscles so that they can be strengthened.

Protein can be used for energy, but it’s not the greatest source. Too much can produce an abundance of toxins while changing protein to glucose. Eating too much protein can also leave you tired, and constipated. So here you are, in the middle of the road wanting to drop pounds quickly and permanently, stay healthy, while keeping your energy level up. Whatever shall you do? The lure of a low/ no carb high protein diet diets is strong because you know that you will drop weight. The ideal dietary intake is adjusted with foods from MyPyramid. Go to www.mypyramid.gov for more details. Every group has it‘s benefits and if you want to lose weight in a healthful, efficient and permanent way, the key is to choose whole grain carbs, leaner meats, unsaturated fats and lots of fruits and vegetables. Sorry no magic there, but therein lies the answer to all your weight loss woes.

This may not be the fastest means to lose weight, but it is the healthiest and it is a stable sort of weight loss. High protein or no carb diets aid you lose weight at once, but it comes piling back on a once you’re back to your ‘regular’ diet. Source: Ravishing Global Community.

Boy was I taken aback a couple of months ago when my doctor announced that my cholesterol was high. High as in total cholesterol 229!! Me, with high cholesterol, how could this be? My first thought was that she had to have the wrong records, or the lab was in error. Given the work I do and the fact that my weight is under control and my eating habits are pretty much on point. I say pretty much because I do treat myself from time to time. However, I eat more fruits, vegetables and whole grains than anyone I know. How on earth did this happen to me?

Thinking that genetics was at play, she asked if my parents had high cholesterol. I tap danced around that one for a bit. I just assumed that they did and was vague with my answer. This is a big problem. My parents left this life almost 30 years ago and I don’t have a clue about their health. I know about the major health problems but that’s about it, and that is a shame.

It’s crucial to your well being to know your medical history and to read labels, and to know what you’re putting into your body. Often our label reading starts and stops with the amount of calories in the product. We must also take into account the amount of calories per serving as well as saturated fat, protein, carbohydrates, fiber, sodium and cholesterol.

In regards to cholesterol; it’s produced in our bodies by the liver. The rest we get from food, fats, meat, poultry and fish. The recommendation is to take in no more than 200 mg of cholesterol a day. You have no idea how quickly that can add up. If you have a tablespoon of butter on your toast that’s 30 mg. An egg omelet racks up close to 400mg. With that you’re already over for the day.

Eating Healthy for your Heart
Your heart is one of the most important organs in the body, and the foods you put into your mouth effect how your heart operates. If you want your heart to be strong and pump blood efficiently, it’s important for you to eat a healthy diet. Heart-healthy foods are readily available in the supermarket, and won‘t bore you out of your gourd.

Cholesterol is the most important thing when it comes to eating heart-healthy foods. There are both good cholesterols and bad cholesterols. Good cholesterols are called HDL, and their job in the body is to take excess bad cholesterol (LDL) to the liver, where it can be broken down and then will leave the body. LDL is actually not needed by your body at all from foods. Our bodies make enough of this kind of cholesterol on its own. It’s the LDL cholesterol that hurts our hearts, not the HDL cholesterol, which actually helps our hearts be reducing the amount of LDL cholesterol in the body.

LDL stands for low-density lipoproteins. Because this substance has a low density, it does not flow through the blood stream as readily as it should. The red blood cells easily release the LDL cholesterol and it sticks to the walls of your blood vessels, especially in the arteries leading to your heart. This is bad for a number of reasons.

I know all this I a bit confusing, but it’s worth the read to get familiar with it.

First, when the LDL cholesterol builds up on your arteries, it reduces the amount of blood that can fit through at a time, since the artery becomes smaller. That means your heart has to pump harder and faster in order to allow the same amount of blood to flow through your body. Over time, this makes your heart tired and not as strong. In the worst-case scenario, the blood vessel is so gunked up with LDL cholesterol that your artery could close completely. When this happens, your heart essentially panics because it is not getting the blood it needs and it starts beating rapidly to try to pump the blood. This causes a heart attack.

You can also have a heart attack from LDL cholesterol build up if a piece of the build-up, called plaque, breaks off and floats down the blood stream. When it reaches a smaller part of the blood vessel, it will get stuck and block the blood, which again causes a heart attack. If the piece of plaque travels to the brain instead of the heart, it will cause a blockage in this area of the body, which in turn causes a stroke. None of this is a pretty picture and maybe this ugly image is what will spur us into paying attention to what we eat. It sure made me sit up and take even more notice. Simply put we need to cut most of the junk from our diets. Notice I said most; a hot wing or piece of pizza everyone once in a while won’t hurt. Key words here are every once in a while. Heart disease may be genetic but you can make some changes to ward it off.

Stationary biking is one of the best low impact exercises around. It requires minimum effort and is a good starting point for those new to using cardiovascular equipment. Stationary biking also lessens the chance of injury. The downside is that it can also be boring. The inclination is to read or watch the tube, but again I advise you to concentrate on the workout. Also, be aware of the tendency to pedal too slowly. Merely coasting along will not get your heart rate up where it should be to get the cardiovascular benefits you’re after. Almost all bikes come with a heart rate monitor, timer, various resistance levels, and a calorie counter. Pre-installed programs give riders the option of training for strength, a ride in the park, rolling hills and plateaus.

Types of bikes
Upright - May have moving handlebars to work upper body. Gives you a great quadriceps workout. Set the seat at a height where your knee is only slightly bent on the down stroke, and choose a seat that is well padded and wide enough to be comfortable. Many an exerciser has experienced post workout soreness and cramping from being perched on a narrow seat.
Recumbent - This bike has a seat with a back for added comfort. Your legs are extended out in front of you instead of down. The recumbent bike is an excellent piece of machinery for those with back or knee problems. Don’t be fooled by the relaxed position. You can really work up sweat and burn some serious calories. It also tends to provide more of a hamstring and gluteal workout.

Johnny G
Back in the late 80’s a cyclist in California named Johnny G had a bright idea. He thought it would really be cool to take an ordinary stationary bike and make it more like an outdoor racing bike. The spinner was the result. Its flywheel is bigger on and allows for more momentum. Spinning is a group exercise with an instructor who regularly gives commands to speed up, slow down, and increase resistance. Music and visualization techniques are used to spur spinners into a high intensity workout. Spinning also involves lots of standing up and sitting back down on the bike. Saddle shorts are recommended. Expect to sweat like crazy and burn anywhere from 400-600 calories during the 45 minute class.

Upright and recumbent bikes cost anywhere from $200-$800. Try out the seat before you buy it and if you have small children look for a bike with an enclosed flywheel. Now you know all about stationary bikes choose your favorite style and have a wheely good workout. (I know, that was cheesy)

Fit Tip #1- Train your Mind - Listen to audio books while you exercise - Self-improvement and motivation books are GREAT here. You’ll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

Fit Tip #2 - Use a daily training planner - You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children’s activities, etc. Where’s EXERCISE??? It’s as important a commitment (if not more) than your other activities. Quick tip- mark “EXERCISE” in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

Fit Tip #3 - Begin an accomplishments journal - At the end of each day, write down what you’ve accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN’T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.

Fit Tip #4 - Erase YEARS off your body - Chronologically you may be 40, but with regular, vigorous exercise and healthy nutrition, people are going to do a double-take and think you’re in your mid-30. Imagine how awesome you’ll feel, when you not only feel younger, but to OTHER people you look younger. Act younger, too.

Fit Tip #5 - Take your Time - When it comes to weight training and fitness, slow and steady wins the race! When your body is ready, increase the intensity of your workout in small amounts. This will provide the challenge necessary for improvements without causing injury. Too much too soon can over stress the body, limit your progress and increase your risk of injury.

Fit Tip #6 - Eating for a Race - Yes there are certain foods that help provide energy for those people that are training for a Race or working out. If you need quick energy or are getting ready for a 5k or 10k and need to accelerate your metabolic rate, then whole Grain based foods like bread and also honey are excellent choices.

Fit Tip #7 - Don’t Let Time Drag you down - Instead of eating a huge lunch, put together something light and easy and go for a walk during your work lunch break. You can either sip on a nutritious protein drink or snack on high quality fruits while burning calories on your lunch time walk. Remember that small changes make big differences in your life over the long haul.

Fit Tip #8 - Be Real about your Success - It would be great if you could train for a week and see magical results, but that’s not how Getting in Shape and improving your health works. Just like Getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be Realistic, Be prepared and Set Short, Medium and Long Term Goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

Fit Tip #9 - What are the right levels? - All the diets of today tell us more of this and less of that and they all go back and forth. The facts are that if you are not exercising as much as you used to or you are in heavy weight training, you body could in fact require different levels of macronutrients. A Good General balance of macronutrients to go by are-
a. 50-60% Carbs
b. 20-25% Protein
c. 20% or less of Fat

Fit Tip # 10 - Stay focused on eating green in every meal - Always incorporate a good high quality low glycemic index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunch time salads. Eating broccoli, asparagus, or steamed spinach as your vegetable at dinner time. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think Dark green at meal time and challenge yourself to keep it as part of each and every eating event.

In case you ever wondered how to wolf down a days worth of calories and fat grams in less than ten minutes, try sliders. Some restaurant chains call them shots. Doesn’t matter what they call them they are a prequel to a binge and quite possibly high cholesterol. These tiny two bite meals look real cute and you may think they’re the answer to indulging in moderation, but hold on to your napkin for a minute.

Burger King’s commercial shows an average looking guy surrounded with a bevy of beautiful ladies. These ladies are drawn to him because of his burger shots. His pal with the whopper gets no love at all. Catchy commercial, but if Mr. Burger Shot makes a habit of wolfing down those tiny burgers he’ll be surrounded by ladies in scrubs and surgical masks.

BK Burger Shots come in two- or six-packs, and the flame-broiled burgers are dressed with ketchup, mustard and two pickles. If you’re looking for breakfast on the run you can try Breakfast Shots. The two- or four-pack sandwiches come with ham, bacon or sausage on an egg with American cheese and a “cheesy” sauce.

Here’s the part I know you’ve been waiting for;

Burger Shot (2 pk)

220 calories, 11g fat, 18g carbs, 14gr protein

Burger Shot (6 pk)

1320 calories, 33g fat, 54g carbs, 52g protein

Breakfast Shot (single)

270 calories, 16g fat, 18g carbs, 13g protein

While surfing Burger King’s site I was floored by some of the nutritional value (or lack) of some of their other menu items.

Whopper Jr - 370 calories, 21g fat, 31g carbs, 16g protein

Medium Fries - 480 calories, 12.1g fat, 22.1g carbs, 4.7g protein

Original Chicken Sandwich - 660 calories, 40g fat, 52g carbs, 24g protein

Angus Steakhouse Burger w/Cheese - 950 calories, 33g fat, 64g carbs, 41g protein (can you hear the sirens from the ambulance coming to get you?)

Wash it down with a diet coke - 0 calories

One of your best options should you choose to dine with the king would be the Tendergrill Chicken Salad - 240 calories, 9g fat, 8g carbs, and 30g protein
Top it with Hidden Valley Fat-Free Salad, 35 calories, 7 g carbs, 0 fat, 0 protein per packet.

Have it your way!

Lift, bend, tighten, contract, pulse, dip, lunge the list goes on. There comes a time (often lots of times) in your lifetime of exercise that a healthy dose of something slower and more gentle fit’s the bill. And I’m happy to oblige you with the following tips.

1. Sit in a comfortable chair keeping your feet flat on the floor. Relax your body gently press your abdomen back towards your spine and exhale. Pull your tailbone up as you release your lower back towards the floor. Hold and release your abdomen. Do this exercise several times to stretch your back.
2. While still sitting, arch your back and turn your head to the left, then inhale and exhale. Now turn your head to the right, still arching your back, and inhale and exhale. Next bring you head back to center and inhale and exhale. This helps to relieve tense neck muscles and is especially great if you sit in front of a computer all day.
3. Lean forward slowly in your chair as far as you can comfortably reach. Slowly drop your head toward your knees and let your hands drop down to your sides. Inhale and exhale deeply. Your back will love this.
4. Stand up and let your arms hang down to your sides with your palms facing in. Inhale deeply as you lift your left leg straight up. Hold your knee straight for several seconds, then lower your knee and exhale. Repeat on the other side. Don’t concern yourself too much with how high you’re lifting your legs. A little dab will do ya. This is a great stretch for tired leg and back muscles.
5. Stand comfortably about two feet away from a wall. Place your hands on the wall and keep your arms straight. Bend your arms and let your chin fall to within a couple inches of the wall. Straighten your arms, then bend again. Yeah it kinda seems like a wall push away but it’s also a good way to stretch the muscles in your arms and shoulders .
6. Ok time to sit again. This time let your left arm hang down over the side of the chair. Gently turn your head to the right side. Inhale and exhale deeply. Do the same thing on the right. Now ever so gently turn your head to the left side. Inhale and exhale deeply. Finish by rolling your shoulders back several times
7. End this session by standing or sitting. Be mindful of your posture. Slowly tilt your head back as far as is comfortably possible. Hold and inhale and exhale deeply. Now, tilt your head forward as far as it will comfortably go. Hold and inhale and exhale deeply. Hopefully you‘re feeling a little less tense and more relaxed.