Healthy Health Tips For Life

 

1.  Starting Your Day: Always start your day with a boundless energy level, your metabolism in high gear and proteins actively healing and building new cells.  Thou shalt never skip breakfast.
2. Putting Snacking to Work for you:  You can enjoy healthy snacks, and you can actually put snacking to work for you. Use snacks to keep your blood sugar up and even, giving maximum stamina all day.  Begin to think of “power snacking”, using snacks to arm you with a high burning metabolism.
3.  Double your fiber: A sufficient intake of fiber is linked to the prevention of killer diseases, heart disease, obesity, cancer and diabetes.  The time has surely come to return to the high-fiber diet humans have thrived on for thousands of years.  But this is difficult, because so many supermarkets foods have been refined stripped of their fibers and most of their nutrients.
4. How to double your fiber:  

·        Use whole grains rather than the white refined types

  When purchasing look for labels such as 100 percent whole wheat with the word whole wheat first in the ingredients list.

·        Eat vegetables and fruits with well-washed skin, peel only those that
    have been waxes

·        Choose more raw or highly cooked vegetables in as no processed a form as possible.  As food is processed, ground, mashed, pureed or juiced, its fiber effectiveness deceases.  This is why fiber pills are ineffective; the concentrated fiber doesn’t work nearly as well as the food itself.

·        Add a variety of legumes to your diet

·        Add unprocessed bran to your foods

·        Excess fat intake increases your risk of cancer particularly of the colon and breast

·        Excess fat intake increase your risk of gall bladder disease

·        Excess fat particularly saturate fat, has been shown to elevate high blood pressure, regardless of your weight.

·        Excess fat fed to animals with a genetic susceptibility to diabetes has made them far more likely to develop the disease

·         Excess fat makes you fat!

·        Eating carbohydrates and proteins at each meal don’t need to eat in quantities we consume.

·        Eating Patterns and Life-Styles That Affect Cholesterol Levels:

     5.  Tips on Fad Diets:

1. The human body can’t be fed anything and expected to continue to remain healthy.  When the body is over fed for a long period of time the body cells can add more cells.
2. Diet is just a nasty and unhealthy four letter word.  It’s defeating, depressing, misleading, not self-discipline and no trusting God for help.  It’s just a temporary thing.
3. When we are in full control of our diet and our appetite has no control over us, we have freedom from dieting.
4. People go on a diet just to go off latter that are call a fad diet.
5. The right way to go is to clear your mind of fad diets, know in your heart that fad diets don’t work, retrain your thinking, and do the right thing change your lifestyle of eating.

    6.  Cleaning: How do I know if I need cleansing?  Here are some symptoms 
         of an unhealthy digestive tract:  The body uses sleep to cleanse and to       
         rebuild, but if you go to sleep with a full stomach your body is not at rest.

• Poor digestion
• Fatigue
• Lower backache
• Bad breath
• Stiff joints
• Stomach bloat
• Poor skin
• Body odor
• Poor elimination
• Gas 

    7.  Sugar:

1. You must cut back on your daily use of sugar and sweets, and eat fruits to satisfy your natural craving for a sweet taste, sugar abuse is not worth robbing yourself of precious energy and stamina.
2. Reduce or eliminate soft drink consumption.  These drinks set you up for excessive eating and a lack of discipline.
   

   8.  Foods to stay away from:  dead, cooked, devitalized, clogging, low     
         fiber, or fried foods.  This type of diet will set the stage for intestinal     
         problems

a. These foods (unlike to fresh fruit and raw vegetables) lack the proper enzymes to assist in proper digestion and assimilation, and a lack the fiber or bulk to assist in proper elimination.  Also lack essential vitamins, minerals and other basic nutrients.

9. Grocery Shopping:  Spend most of your time in the outer isle and very little time in the inner isle.
10. Shop for whole grains, wheat grains, fresh vegetables, fresh fruits, all natural fruit juices.
11. Shop for foods low in calories, fat, sugar, salt, cholesterol and caffeine.
12. Developing Your Fitness Program: always check with your Doctor before starting any exercising program

Physical Fitness Tips  For  Life

13. What is Physical Fitness:  Physical fitness means different things to different people.  Obviously there is a vast degree of difference in the level and kinds of fitness required by the highly trained athlete as compared to the average person in our society.
14. Health Related Components:  Health relate components are those qualities which are more important to a person’s health, as contrasted to the ability to perform specific motor tasks.
15. Cardiovascular Endurance:  The ability of the body to persist in strenuous tasks over a prolonged period of time
16. Flexibility:  The functional capacity of a joint to move through a normal range of motion.  The muscular system is also involved.
17. Muscular Strength:  The ability of a muscle group to contract against a resistance.
18. Muscular Endurance:  The ability to continue selected muscle group movements for prolonged periods of time.
19. Body Composition:  One of the newer attributes to be include as a component of physical fitness, this term refers to the relative distribution of learn and fat body tissue comprising the body.
20.   Fitness has been notice to lower high blood pressure, high cholesterol, heart disease, diabetes and other health problems.
21. Physical fitness is fun and enjoyable
22. “Warm Up”- Purpose of warm up is to prepares the body for vigorous exercises and reduces the risk of injury
23. Time: Time should begin with 7-10 minutes of a balanced combination of static stretches and smoothly performed, rhythmic limbering exercise
24. Stretching: Correctly performed stretching is important because it increases flexibility and your capacity for full range of movement.  This allows one to perform more smoothly with less risk of injury.
25. Flexibility can be dependent on a number of factors. Among them are which of the following:, sex, age, temperature
26. Muscles soreness after an exercise sessions attributed to many cause.  Prime among them is incomplete relaxation leading to spasm and soreness
27. An common muscle imbalance is tight hamstring, overstretched quadriceps
28. Static stretching is more effective than ballistic stretching.
29. Signs of an impending injury can include numbness, tingling, slight loss of motion in the joints, general fatigue
30. Exercise that are costless: are walking, swimming, standard bike riding, bike riding, walking, running, jogging, ball playing in the park or neighborhood and indoor stretching.
31. Always check your blood pressure before starting any exercise program
32. don’t over do it when starting
33. When starting:  start out with 20-30 minutes for two times a week
34. Give you muscles a change to rest.