New Habits = New You!!
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This post entry may seem a tad random and all over the place. My apologies ahead of time. I havn't had much time online this week and the spare time I do have, which seems to be a whopping 30-45min a day, is spent answering emails, researching for school work or updating recipes and exercises.
I currently subscribe to a wonderful health magazine. It is full of usefull information and tips. I ran by a couple neat things in this weeks edition that I wanted to share!
Quit Smoking - Improved Health......IN 1 DAY!
- within 20 minutes of your last cig, your BP and heartrate begin to drop. Within 12hours, toxic carbon monoxide in your blood decreases and oxygen levels increase, improving cell health and circulation. 2 months and your CO levels lower by 22%. Lung function improves in 2 weeks and within 5-10 years the risk of dying from respiratory disease is cut by 18% and 22% for lung cancer.
Eat More Fruits and Veggies - Improves Health.....IN 14 DAYS!
- Fruits and veggies are loaded with nutrients that may lower blood pressure by 3 points in jus 2 weeks!! That is the same amount that a medication can achieve. Reducing sodium(ew) intake as well to a maximum of 1500mg per day can shave another 5-3 points off your BP. Individuals who eat more then 5 servings of fruit/veggies a day had roughly 20% lower risk of coronary heart disease compared to people who ate fewer then 3 servings.
**Tip** Keep your favorite fruits visible such as in a bowl in your kitchen. If you see them, you will eat them. Also, make sure atleast HALF of your meal plates are filled with a vegetable at every meal!!
Exercise 60 minutes Every Week - Improves Health.....IN 90 DAYS!
Walking at a fast pace for 20minutes 3x per week for 3 months can improve your aerobic fitness by 12%. You can also lower our resting heartrate, the closer you are to 60, the healthier your heart is. (for the record, my resting heart rate is 68. We'll get there!). Acheive optimal health by exercising atleast 3 (THREE) times per week for 60 minute sessions of intensive (yes, HARD) exercise (such as resistant training, spinning, kickboxing or step areobics). Doing this for just 1 month and you can improve your aerobic fitness by 16%! This signifies heart health, muscle endurance, lower cholesterol and blood glucose levels. Also helps your weight, BMI and waist circumference. Most importantly, it greatly improves your energy levels.
**TIP** Choose an activity you enjoy! It can be walking, joging or even dancing. Aim for a minimum of 20-25 minutes a day.
Cut Saturated Fat - Improves Health.....IN 90-180 DAYS!
- It will help lower cholesteral, reduce your risk of heart disease and stroke but it also keeps your brain healthy. High Cholesteral raises your chance of Alzheimers disease by 57%!!!!! and dementia by 50%!!!!!
**TIP** Limit saturated fat to 7% of your daily calories (about 112 calories or 10-11g max) Eat red meat NO MORE then 2 times per week, switch to fat free and increase your fiber intake to 20-25g daily.
The Case for Natural Foods. There's one change EVERY woman should make this year: Choose real, whole foods ove processed, fake ones. We are what we eat. Our bodies are made from the nutrients we extract from foods without resembling those foods. The nutritional content of what we eat determines the composition of our cell membranes, bone marrow, blood and hormones. Eating well is part of the formula that can reduce our risk of ANY major chronic disease by 80%. Our bodies are only as clean as the food we feed them.
This is major to me. I decide what I feed my children, I make those choices for them. It is my job to teach them what foods are healthy and clean in contrast to those that are not. It is my job to show them WHY we make these food choices and teach them how to enjoy whole, rich, healthy foods. It is not my job to polute their bodies with "junk" but instead of feed and nurish their bodies with proper foods and nutrition.
Something to think about: "900,000 premature deaths last year alone were caused by smoking, poor eating habits and poor exercise habits".
I currently subscribe to a wonderful health magazine. It is full of usefull information and tips. I ran by a couple neat things in this weeks edition that I wanted to share!
Quit Smoking - Improved Health......IN 1 DAY!
- within 20 minutes of your last cig, your BP and heartrate begin to drop. Within 12hours, toxic carbon monoxide in your blood decreases and oxygen levels increase, improving cell health and circulation. 2 months and your CO levels lower by 22%. Lung function improves in 2 weeks and within 5-10 years the risk of dying from respiratory disease is cut by 18% and 22% for lung cancer.
Eat More Fruits and Veggies - Improves Health.....IN 14 DAYS!
- Fruits and veggies are loaded with nutrients that may lower blood pressure by 3 points in jus 2 weeks!! That is the same amount that a medication can achieve. Reducing sodium(ew) intake as well to a maximum of 1500mg per day can shave another 5-3 points off your BP. Individuals who eat more then 5 servings of fruit/veggies a day had roughly 20% lower risk of coronary heart disease compared to people who ate fewer then 3 servings.
**Tip** Keep your favorite fruits visible such as in a bowl in your kitchen. If you see them, you will eat them. Also, make sure atleast HALF of your meal plates are filled with a vegetable at every meal!!
Exercise 60 minutes Every Week - Improves Health.....IN 90 DAYS!
Walking at a fast pace for 20minutes 3x per week for 3 months can improve your aerobic fitness by 12%. You can also lower our resting heartrate, the closer you are to 60, the healthier your heart is. (for the record, my resting heart rate is 68. We'll get there!). Acheive optimal health by exercising atleast 3 (THREE) times per week for 60 minute sessions of intensive (yes, HARD) exercise (such as resistant training, spinning, kickboxing or step areobics). Doing this for just 1 month and you can improve your aerobic fitness by 16%! This signifies heart health, muscle endurance, lower cholesterol and blood glucose levels. Also helps your weight, BMI and waist circumference. Most importantly, it greatly improves your energy levels.
**TIP** Choose an activity you enjoy! It can be walking, joging or even dancing. Aim for a minimum of 20-25 minutes a day.
Cut Saturated Fat - Improves Health.....IN 90-180 DAYS!
- It will help lower cholesteral, reduce your risk of heart disease and stroke but it also keeps your brain healthy. High Cholesteral raises your chance of Alzheimers disease by 57%!!!!! and dementia by 50%!!!!!
**TIP** Limit saturated fat to 7% of your daily calories (about 112 calories or 10-11g max) Eat red meat NO MORE then 2 times per week, switch to fat free and increase your fiber intake to 20-25g daily.
The Case for Natural Foods. There's one change EVERY woman should make this year: Choose real, whole foods ove processed, fake ones. We are what we eat. Our bodies are made from the nutrients we extract from foods without resembling those foods. The nutritional content of what we eat determines the composition of our cell membranes, bone marrow, blood and hormones. Eating well is part of the formula that can reduce our risk of ANY major chronic disease by 80%. Our bodies are only as clean as the food we feed them.
This is major to me. I decide what I feed my children, I make those choices for them. It is my job to teach them what foods are healthy and clean in contrast to those that are not. It is my job to show them WHY we make these food choices and teach them how to enjoy whole, rich, healthy foods. It is not my job to polute their bodies with "junk" but instead of feed and nurish their bodies with proper foods and nutrition.
Something to think about: "900,000 premature deaths last year alone were caused by smoking, poor eating habits and poor exercise habits".
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