How to Use the Internet to Lose Weight

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Want to lose 5, 10, or more pounds?

The internet provides some great tools to help jump-start your weight loss program, and many of them are free. Continue reading

World Heart Day – September 29th

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Cholesterol: Enemy of your Heart

 

 

 

 

 

 

September 29th is World Heart Day, an annual campaign from the World Heart Federation 

The goal of the World Heart Federation is to reduce the number of early deaths from cardiovascular disease throughout the world. 

Celebrate World Heart Day  by providing your heart with loving care. 

15 Ways to Love your Heart: 

  • Snack on almonds (1 ½ ounces every day can help lower bad cholesterol). Other types of nuts are good for heart health as well.
  • Enjoy fruits and veggies that are rich in vitamin C and your heart will be rewarded with potent antioxidants.
  • For a heart-healthy breakfast, try regular or steel-cut oatmeal instead of the instant options.  Add blueberries (or other types of berries), walnuts or almonds, apples with a tablespoonful of honey. Top with soy milk.  
  • When eating out, choose broiled salmon, lake trout, or whitefish instead of a steak.  The omega-3 fatty acids in fatty fish can help us reduce heart attacks and other heart conditions. 
  • Love tacos? Make ‘em heart-healthy by skipping the ground beef. Try a soft taco made with whole grain tortillas, ground turkey, brown rice, and seasoned black beans. Top with avocado slices. Ground turkey is also great in chili.
  • Choose healthy fats and avoid trans-fats like the plague. Dump those highly processed foods.
  • Enjoying a bowl of tomato soup?  Add black beans for added fiber. Eat other foods that are high in fiber, as well.
  • Sweat it up!  Strenuous exercise a couple times a week is heart-healthy. Adults need to exercise at least 30 minutes a day, five days a week; not only good for your heart, but for your overall health.
  • Don’t forget vitamin D – research shows that vitamin D deficiency may lead to a higher risk of heart disease and stroke.
  • Cuddle with your significant other or your furry friend. This helps lower stress levels and blood pressure.
  • Floss your teeth – good for your gums, and may help protect against heart disease.
  • Let go of anger and resentment – this reduces stress and blood pressure, and can help lower your heart rate.
  • Find a reason to have a good belly laugh.  At least one daily.  Laughing not only reduces stress and tension, it improves blood flow, reducing blood pressure.
  • Try to get 7-8 hours of sleep every night. Lack of quality sleep leads to a higher risk of heart disease.
  • Practice yoga for your heart health. 

Sources

Gillinov, A. Marc, MD5 Things to Do Daily to Keep Your Heart Healthy. Cleveland Clinic Health Essentials.

5 Things to Do Daily to Keep Your Heart Healthy

Getting Heart Healthy One Simple Step at a Time.

For further reading:

Prevention Magazine. 28 Days to a Healthier Heart

World Heart Day – Taking Action

Take Action

Medical News Today: Latest Heart Disease news

©2017 Vital Aging for Women

Keep Moving for your Good Health

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I recently read The 17 Day Plan to Stop Aging, (2012) written by Dr. Mike Moreno. The title wasn’t quite accurate, of course, since we all know we can’t stop those sneaky hands of time from creeping up on us.  However, the doc did provide some useful strategies for vital aging.

 

 

 

 

 

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How Nature Benefits our Health

 

 

 

 

 

 

 

 

 

My husband and I just got back from our annual July vacation, which starts with a family reunion in Manistee, Michigan.  This year, after leaving Manistee, we drove up to the Upper Peninsula, one of the beauties of the mitten state. 

We traveled to Tahquamenon Falls State Park and rode on the Toonerville Trolley through the woods (and saw two, count ‘em, two black bears!). We enjoyed walking the trail to the lower falls, taking pleasure in the scenic beauty of the plants, trees, and of course, the rushing water tumbling over rocks and spilling into the river.  Later, as we drove back to our hotel, we noticed that the sky seemed immense; it wasn’t blocked by buildings, billboards and other clutter. Lack of traffic, police and ambulance sirens, and all the other city noises added to the pleasure of being “up north.”  Continue reading

10 Mini Health Habits for Women

Improving our physical health is not an “all-or-nothing” proposition. An accumulation of small changes can make a difference. So if you have a few minutes, read on for some mini health habits that will improve your wellness, a little at a time. 

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