the abc of a good health
Saturday, April 24, 2010
What to Eat If You Have High Blood Pressure
The doctor must have explained the benefits of regular exercise, prescription medications and stress reduction. But your doctor might not counseled you about the role of dietary fiber in a low-blood pressure regimen.
Here are some tips you need to know about high blood pressure and dietary fiber.
WHAT IS FIBER, ANYWAY?
Fiber is simply the un-digestible cellulose of the plant foods you eat every day. Nutritionists classify fiber as either "soluble" or "insoluble" and both types are helpful when it comes to managing high blood pressure. Not only do fiber-rich fruits and vegetables tend to be lower in saturated fats than meat-based foods; they can also help you feel full faster. You may actually find that you eat less of the high-fat foods you may crave.
But fiber does more than just help you with portion control or help you feel full after a meal. A 2007 study found that people who adopt a diet rich in dietary fiber tend to have larger, more open arteries than people who eat diets lower in fiber.
Perhaps the best news is that the fruits and vegetables that are high in fiber are usually also good sources of nutrients like omega fatty acids, folate and other heart-protective substances.
HOW MUCH FIBER SHOULD YOU EAT?
The American Dietetic Association recommends that Americans interested in the heart-protective actions of fiber consume more than 20 grams of dietary fiber per day. That's about twice as much as the typical American diet provides.
To get more fiber in your diet, try to consume at least 2 cups of fruit per day and more than 2 cups of vegetables. Snacks like air-popped corn, nuts and whole-grain cereals can also add a substantial amount of fiber to your diet.
Wednesday, April 14, 2010
Fitness After Pregnancy- Get Your Body Back Now
Today I'm going to share some tips with you that will help you get in shape as fast as possible after you have had your baby. Are you ready to begin? Great!
Tip #1 - Determine Your Starting Point
Take a minute or two and think about the kind of shape you were in before you became pregnant. Were you in decent shape? Great shape? How important was fitness in your life before the baby came along?
This step is very important, because it has a huge impact on how fast you are going to see results now.
If you were a fitness fanatic before, you will have absolutely no problems getting back to that point. Your body is already used to exercise, and it will take you no time at all to get back "in the swing of things", and see good results from your efforts.
Maybe you never exercised at all before you were pregnant. That's perfectly fine. You will still see great results, but they will come to you a little bit slower than they would for someone that's been physically active their whole life.
Tip #2 - Dieting Is Not Enough
When you jump back into fitness after pregnancy, make sure dieting isn't the only thing you do. Dieting and cutting calories just isn't enough to make you lose the weight you want and get in great shape.
Have you ever tried to lose weight by getting super-strict with yourself, and constantly watching what you ate? If you have, I am willing to bet that it didn't turn out the way you had hoped.
I mean it makes sense, doesn't it? If you want to lose weight, you have to eat less. Right?
Wrong. You WILL lose some weight in the beginning by going this route, but it won't be permanent. Whatever you lose will come right back, after you realize it's impossible to maintain that "perfect diet" for very long.
Now that we have covered how dieting just isn't enough, lets talk about what is usually missing from an attempt at weight loss.
The Missing Ingredient
Don't get me wrong. Your diet plays a part, but you're still missing an important ingredient - exercise. Combining a sensible diet with a specific exercise program is the fastest and smartest path to weight loss and an overall higher level of fitness.
Improving your fitness after pregnancy will take some work and effort on your part, but it's far from impossible. All you have to do is find the right combination of diet AND exercise, and you will see the results you want.
Don't believe anyone that says you can't get in shape after having a baby. A flat stomach after pregnancy is definitely within your reach!