One important way to manage heart disease and maintain heart health is to make healthy lifestyle choices. Heart disease is one of the most serious health issues affecting American men and women today. As we get older it becomes harder to stay in good health. Consider these lifestyle changes to help you maintain good heart health:
• Control your blood sugar, blood pressure and cholesterol levels. High blood sugar levels can damage vital organs including your heart. High blood pressure makes it hard for your heart to work properly and bad cholesterol can clog your blood vessels.
• Eat more fruits , vegetables, beans and whole grain.
• Stay active. Build up to exercise sessions of 30-60 minutes several times a week.
• Maintain a healthy weight.
DASH to Good Health ~ Controlling Your Blood Pressure
High Blood Pressure is common in people with heart disease. The centers National Institute for Health have created DASH (Dietary Approach to Stop Hypertention). This is a diet that helps lower your blood pressure with healthy eating and lifestyle changes. The plan includes which foods to eat for heart health, recipes to make tasty and nutritious meals and exercise tips for any age or fitness level.
Get Active
Exercise is another important part of a heart healthy lifestyle. When you exercise, your body releases endorphins that help reduce stress and promote a sense of well- being. Exercise can also help lower your ‘bad’ cholesterol, raise your ‘good’ cholesterol, improve your blood sugar control and reduce your blood pressure. Here are some ways to get more active throughout the day:
• Leave the elevator and make more trips up and down stairs.
• Choose a parking spot that’s further away than usual.
• Walk together with a friend.
• Use part of your lunch break at work to walk for 10 minutes.
• Play active games with your kids or grandkids.
Heart Health for the Whole Family
When it comes to heart health, what is good for you is good for the whole family including the very youngest members. By teaching your children, grandchildren and other young family members the importance of eating well and getting regular physical activity, you will help them develop healthy habits for a lifetime.
Let them see you eating healthy nutritious snacks and enjoying outdoor activities. Invite them to join you. Show young children how to clean fruits and vegetables and combine them into salads. Teens can learn to make simple healthy dishes such as pasta, vegetables and baked or broiled chicken and fish.
Try to engage in activities that they enjoy so that won’t think of exercise as a chore. Go on outings such as hiking, swimming or bike riding.
Heart Health for a Lifetime
It does not matter how young or old you are. Whatever your age, you need to take action to protect your heart. Do remember to consult your doctor before beginning any diet or exercise program.
For more information visit: Help in Lowering Your Blood Pressure and Cholesterol
To Your Continued Health and Success!
Miss Julia
JuliaGrayonLine.com
Showing posts with label Healthy Living. Show all posts
Showing posts with label Healthy Living. Show all posts
Saturday, January 9, 2010
Friday, January 8, 2010
HOW TO EAT WELL AND STAY HEALTHY ON A BUDGET
In these time of soaring gas prices and rising grocery and medical bills, many find it impossible to make ends meet. With a little ingenuity and planning you can eat well and maintain a healthy life style while still watching the dollars.
The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.
Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.
Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.
• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.
• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).
• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.
Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)
• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.
• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.
• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…
• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.
• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)
• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.
Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:
• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.
• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.
• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).
• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.
Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.
Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:
~ Do a five minute warm-up of regular walking
~ Continue with a period of faster walking that will raise your heart rate
~ Take a five minute cool-down period of regular walking
~ Stretch after walking
If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.
Eating well, staying healthy and keeping fit really is possible, even on a budget.
To Your Continued Health and Success!
Miss Julia
The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.
Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.
Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.
• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.
• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).
• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.
Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)
• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.
• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.
• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…
• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.
• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)
• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.
Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:
• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.
• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.
• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).
• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.
Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.
Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:
~ Do a five minute warm-up of regular walking
~ Continue with a period of faster walking that will raise your heart rate
~ Take a five minute cool-down period of regular walking
~ Stretch after walking
If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.
Eating well, staying healthy and keeping fit really is possible, even on a budget.
To Your Continued Health and Success!
Miss Julia
Thursday, December 24, 2009
How to Improve Your Eating Habits and Manage Your Weight ~
You can improve your eating habits tremendously by making the right choices and doing things just a bit differently. Healthy eating and an active live style can also reduce your risk of becoming overweight and obese which increases your risk for developing other chronic health conditions such as heart disease, high blood pressure, stroke and many forms of cancer.
Consider These Tips for Healthy Eating
~ If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~ Instead of drinking soda drink water or other calorie-free drinks.
~ If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~ Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~ Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~ Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~ Try grilling and roasting instead of frying.
~ And remember ` Don't Skip Breakfast'.
Remember the saying "Eat to Live ~ Don't Live to Eat" ~
To Your Continued Health and Success ~
Miss Julia
JuliaGrayOnLine.com
Consider These Tips for Healthy Eating
- Consider Starting your Day with Breakfast ~ Breakfast fills up your "empty tank" ~ also known as "breaking the fast". Breakfast gets you going after a long night without food.. Eating breakfast will give you better endurance, strength, and concentration throughout the day.
- Eat a Variety of Foods. Please don't feel like you have to give up things that you really like and enjoy-such as hamburgers, french fries, hot dogs and ice cream. Understand you just have to be smart about how much you eat of these and how often you eat them. Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals. You can get these nutrients from a variety of different foods but you must balance your food choices to stay on a healthy course.
- Whole Grains, Fruits and Vegetables (Must Haves!!) ~ These foods give you energy, they also give you vitamins, minerals and fiber and quess what? ~~ They taste good too.. Try foods like brown rice, or whole-wheat bread. Strawberries, bananas, blueberries and melons are fantastic tasting fruits. These fruits and vegetables are amazing in salads or on a sandwich. And remember they come in a variety of forms ~ fresh, cooked. frozen, canned, dried. So, no excuses not to eat your veggies and fruits.
- Watch You Portion Control ~ A portion is the amount of food a person eats. Portions and servings are different. A serving is a specific amount of food, and it is probably smaller than you may think. Check out these examples:
- A serving of meat is two to three ounces this is roughly the size of the palm of your hand, a deck of cards or an audiocassette tape.
- A serving of fresh fruit is one medium piece and that would be about the size of as baseball.
- A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or a rounded handful.
- A serving of nuts is 1/3 cup, or a level handful.
- A serving of peanut butter is two tablespoons or abut half the sixe of a golf ball
~ If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~ Instead of drinking soda drink water or other calorie-free drinks.
~ If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~ Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~ Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~ Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~ Try grilling and roasting instead of frying.
~ And remember ` Don't Skip Breakfast'.
Remember the saying "Eat to Live ~ Don't Live to Eat" ~
To Your Continued Health and Success ~
Miss Julia
JuliaGrayOnLine.com
Sunday, October 18, 2009
SURVIVING MENOPAUSE (Who Turned Up the Heat?) Part 4~Healthy Living During Menopause
Improve Your Health Whether You Use Hormones or Not
There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.
Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.
Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.
Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.
Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.
Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)
Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.
There are a lot of ways to stay healthy during this time in your life. These steps are more likely to keep you healthy than just taking hormones.
Be active and get more exercise. Try to get at least 30 minutes on most days of the week. Try weight-bearing exercises, like walking, running or dancing. If you smoke, quit. Ask your doctor for help.
Eat healthy. Eat lots of whole-grain products, vegetables, and fruits. Choose foods low in fat and cholesterol. Get enough calcium to keep your bones strong. Before menopause you need about 1,000mg of calcium per day. After menopause you need 1,500mg per day. If you drink alcohol, limit it to no more than one drink per day.
Control your weight. Ask your doctor what a healthy weight is for you. Talk with you doctor and get regular checkups.
Discuss bone health. Ask if you're getting enough calcium and vitamin D. Get a Bone Density Test if you are older than 65, or if your doctor says you have a high chance of Osteoporosis. Ask about taking medicine to help preserve bone and slow down bone loss.
Have your blood pressure, cholesterol, and blood sugar checked. Have a breast exam and a breast x-ray (mammogram)
Researchers used to think that thin women have the worse menopausal symptoms. But researchers are now finding that the opposite is true ~ the heavier the woman, the worse some menopausal symptoms, such as hot flashes or night sweats, actually are.
Who should NOT take hormone therapy for menopause ~
Women who
- think they are pregnant
- have problems with vaginal bleeding
- have had certain kinds of cancers (such as breast and uterine cancer)
- have had a stroke or heart attack
- have had blood clots
- have liver disease
Just remember menopause is a normal change in you life. You can feel better by learning all you can about menopause and by talking with your doctor about your health and your symptoms. If you want to treat your symptoms, he or she can teach you more about your options and help you make the best treatment choices.
Part 1 - What's it all About Any?
Part 2 - Treatments for Menopause
Part 3- Practical Ways to Help Your Symptoms
Part 4 ~ Healthy Living During Menopause
To Your Continued Health and Success!
Saturday, February 28, 2009
Why Women Hesitate To Call 911 During a Heart Attack
Women too often hesitate to call 911 during a heart attack. This could be for any number of reasons, such as not believing they are really having a heart attack or just not wanting to raise a false alarm. Women must remember to never take a wait and see approach to a heart attack. The longer you wait the more damage a heart attack can cause. Take your symptoms seriously, because they are.
A recent CNN report states that women make other, often critical, mistakes that delay their treatment in these situations. Some women will downplay these symptoms, while others will self-diagnose themselves as having heartburn or other minor health issues.
These delays and mis-judgements can cost you your life. Don’t wait around for symptoms to worsen. Just call 911.
When emergency personnel arrive, clearly and completely describe your symptoms. For example, if your chest pain feels like someone just parked a car on your chest—tell them that exactly. If you have a unusual nausea or shortness of breath, tell them how unusual it is. If you have a family history of heart disease or if you have a history of heart attacks in your family, tell your paramedics about this as well.
All of this information is vital. By giving the paramedics a complete history of your symptoms, they can prepare emergency physicians and other medical personnel to provide you with the best treatment possible. This can save your heart and your life.
To Your Continued Health and Success!
Julia Gray, Licensed Practical Nurse
JuliaGrayonLine.com
Thursday, January 8, 2009
Can Fast Food and Meat & Potatoes Really Equal Weight Loss?
Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.
Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.
But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.
Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.
Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.
Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.
Snack 1 banana 4 oz orange juice
Total: 1,739 calories; 56 g fat
Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.
For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.
Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.
Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries
A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.
Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.
Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.
Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.
Total: 1,530 calories; 51 g fat
Happy Eating !
Julia Gray
Proud Member My VM Team
Google Me ~ Julia Gray Online
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.
Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.
But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.
Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.
Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.
Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.
Snack 1 banana 4 oz orange juice
Total: 1,739 calories; 56 g fat
Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.
For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.
Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.
Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries
A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.
Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.
Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.
Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.
Total: 1,530 calories; 51 g fat
Happy Eating !
Julia Gray
Proud Member My VM Team
Google Me ~ Julia Gray Online
Wednesday, June 11, 2008
GOOD NEWS ABOUT COFFEE ~~
BENEFITS OF COFFEE IN MODERATION
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.
Among these benefits are:
~ Lowering your risk of developing Type 2 diabetes
~ Lowering your risk of developing gallstones
~Lowering your risk of Colon cancer
~ Lowering your risk of Liver damage and Parkinson's disease.
~ Coffee may also help improve endurance in long-duration physical activities.
DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.
Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.
Among these benefits are:
~ Lowering your risk of developing Type 2 diabetes
~ Lowering your risk of developing gallstones
~Lowering your risk of Colon cancer
~ Lowering your risk of Liver damage and Parkinson's disease.
~ Coffee may also help improve endurance in long-duration physical activities.
DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.
Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.
SPECIAL FEATURE
"Reduce Your Risk of Cancer"
"Reduce Your Risk of Cancer"
The National Cancer Institute estimates that over 11 million North Americans have a history of cancer. If you have been thinking about quitting smoking, here's another reason. Tobacco can cause cancer in the lungs, throat, mouth and esophagus. More than 80 percent of lung cancer is caused by cigarette smoke.
Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.
Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.
Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.
Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.
Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.
Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.
Tuesday, May 27, 2008
10 Tips to help You Stay Young and Live a Fuller, Happier, Healthier Life ~~
While eating healthy and exercising are proven ways for living a healthier life; there are other things that you can do to help you live a longer, fuller more fun-filled life. And remember no matter what your age you are still 'aging'...
Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.
Here's to a Fuller, Longer Life for You ...
1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.
2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.
3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).
4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.
5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.
6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).
7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.
8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.
9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.
10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!
You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".
If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.
~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~
HEALTHY LIVING - TIPS - FACTS & INFO
HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.
DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam
Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray
Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com
Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.
Here's to a Fuller, Longer Life for You ...
1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.
2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.
3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).
4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.
5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.
6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).
7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.
8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.
9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.
10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!
You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".
If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.
~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~
HEALTHY LIVING - TIPS - FACTS & INFO
HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.
DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.
To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam
Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray
Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com
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