10 Fun Ways To Become More Active – Every Day

You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room
While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers
When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk
Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner
Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

Five Food Items That Help Lower Bad Cholesterol

Most of us are aware that eating less burgers, fries, pizzas and fried foods helps to improve our heart, and our overall health. However, eating more healthy food options can do more than just reduce cholesterol levels, or keep the heart healthy. Eating healthy foods also helps to improve skin tone, strengthen the immune system, sharpen the eyesight, and lower the risks of getting a heart attack or stroke.

The consumption of fruits and vegetables, especially vitamin-C rich fruits and green leafy veggies, has also been found to offer a protective effect against stroke and other coronary heart diseases.

Kiwi Fruit And Avocado

Avocados are delicious and creamy, and they are also good at reducing LDL, or bad cholesterol, as well as regulate blood pressure. Avocados are also rich in plant sterols, soluble fiber, monounsaturated fats and minerals. The kiwi fruit is also a low-key but hardworking fruit that’s good for the heart. Kiwi has a high potassium content, which helps in regulating blood pressure. .

Leafy Greens Are Heart-Healthy Items

Leafy greens are good at enhancing your body’s immune system. They’re also good at keeping your heart in good shape. Leafy greens like kale, Swiss chard, spinach, lettuce, broccoli, cauliflower, collard greens, mustard greens other dark green veggies are good sources of calcium, vitamins and other antioxidants. They help reduce plaque build-up in the arteries, and also aid in reducing blood pressure levels. These greens are also good sources of Omega-3 fatty acids. Add fresh greens to your sandwich, taco or pizza, or sprinkle them in your soup and salads.

Citrus Fruits

Citrus fruits like orange lemons, grape fruit, lime and tangerine, are excellent sources of vitamin C, folic acid, soluble fiber, minerals and antioxidants. Many doctors believe that eating at least one orange per day can help reduce the risks of stroke by as much as 25 percent. Citrus fruits are also help reduce blood pressure levels, bad cholesterol and triglyceride levels.

Tea Helps Protect The Arteries From Damage

Whether green, black, white or any type, tea can help protect your arteries from high blood pressure and other harmful elements. By drinking at least two cups of tea per day, you actually help reduce the risks of having a stroke or heart attack by 40%. drinking tea also helps you lose weight, and strengthen the teeth too. Choose unsweetened tea instead of the usual commercial ice tea brands.

A colorful diet rich in fruits and vegetables, helps to keep the doctor away, and also allows you to live a longer and more active life. Make sure that you serve between three to five servings of fruits and veggies each day, and slowly increase your consumption as you get comfortable with your healthy eating meal plan.

6 healthy reasons to drink beet juice

Beets have been around since ancient times, growing along the coastlines of Asia, North Africa and Europe. At one time, only the greens of the beet plant were eaten but, now, beet juice is quite popular as well.

While beets are enjoyed for their sweet, appealing taste, many people still remain uneducated about the tremendous health benefits of beets and beet juice.  If your healthcare provider does NOT understand what you’re about to read (below) – we suggest you find another  doctor that appreciates the power of good nutrition for disease prevention.

Here are the 6 best reasons to start drinking beet juice – today

1. A delicious way to avoid chronic inflammation

In addition to protecting cells, enzymes and proteins from environmental stress, beets can also help to reduce chronic inflammation – which is know to destroy proper cell function that sets the stage for disease.  The nutrition found inside beets help us to protect internal organs, improving vascular health, and prevent a wide range of chronic diseases.

It’s the betaine pigments – inside beets – that seems to facilitate this effect.  At lease 8 ounces per day is a good place to start – just don’t be surprised if you see color changes to your urine and/or stool.

2. Safely remove unwanted toxins from the body

The health benefits of beets also include strong support for the detoxification pathways of the body. Toxins that have been broken down are assisted in binding to molecules for excretion from the body.

In this way, beets and beet juice help to cleanse the liver and purify the blood.  Drinking beet juice will help us avoid disease because the immune system gets more of the nutrients needed to work effectively.

3. Lowers blood pressure naturally

Beet juice has also been found to help lower blood pressure in just a matter of hours.  In fact, just onne glass of beet juice can lower systolic blood pressure by up to 5 points, according to one study.

The blood pressure lowering effect is most likely due to the nitrate content of beets – which helps to dilate and relax the blood vessels and improve blood flow.  A word of caution: if you’re taking any prescription medication for hypertension, be sure to work with a medical professional that understands nutrition and its effects on the body.

4. Super anticancer effects

Phytonutrients in beets are what give them their deep red color.  In addition, they are believed to give beets their ability to prevent cancer and even help to kill cancer cells.  Beet root extract has been found to reduce multi-organ tumor formations and is showing promise in the treatment of breast, pancreatic and prostate cancers.

5. Great way to increase your vitamins and fiber intake

Beets are also high in essential nutrients like vitamin C, folate, manganese and potassium, making them effective in supporting nerve, muscle and bone health. Beets are rich in fiber, which supports digestive tract health and a feeling of satiety after eating them.

Beet greens, found on the tops of the plant, are also loaded with vitamins. They contain phosphorus, zinc, vitamin B6, fiber, magnesium, copper, potassium, manganese, vitamin A, calcium, iron, and vegetarian protein.  Plus, because of their nutritional content, beet greens help to support the immune system and offer protection against degenerative conditions like Alzheimer’s disease.

6. Boost your energy and endurance

Beets are also valuable for athletes, fitness enthusiasts, or anyone who would like an extra boost of energy and endurance throughout the day. Persons drinking beet juice before a workout were found to have the ability to exercise as much as 16 percent longer, according to one study.

The nitrate content in beets is believed to help reduce the oxygen cost of both low- and high-intensity exercise.

Great food tip: Beets are delicious sliced on salads and sandwiches or cooked into soups and stews. Drinking beet juice daily or using a powdered concentrate are also effective ways to help prevent cancer and experience the many health benefits of beets.

5 reasons to snack on pumpkin seeds

You might only think of pumpkins and pumpkin seeds during Halloween or the autumn season. However, there are a number of compelling reasons to think of them far more often throughout the year.

Pumpkin seeds nutrition and pumpkin seeds health benefits are quite impressive, and eating them more often can lead to a range of health-enhancing effects. This humble little seed is packed with disease-fighting vitamins, minerals and compounds that make it a veritable superfood.

Why should I eat pumpkin seeds?

I’m glad you asked. Pumpkin seeds include essential fatty acids as well as the health-enhancing compound tryptophan. They are also a potent natural source for the essential nutrients like, mangaese, magnesium, iron, potassium, copper and zinc.

The following are five compelling pumpkin seeds health benefits that will have you snacking on them more often than just after carving your Halloween jack o’ lantern:

1. Improved cardiovascular health and cholesterol levels

Pumpkin seeds can help protect you against heart attacks and other cardiovascular issues. Studies have shown eating pumpkin seeds regularly can help to raise HDL cholesterol while decreasing total cholesterol as well as harmful LDL cholesterol.

This is likely due to its high phytosterol concentration, a compound that inhibits the absorption of cholesterol in the small intestine. Pumpkin seeds nutrition can also help to regulate blood pressure and lower elevated numbers.

2. Relief from arthritis

Pumpkin seeds and pumpkin seed oil also have potent antioxidant qualities that help to reduce inflammation. This can bring relief from autoimmune conditions such as arthritis as it reduces painful swelling.

3. Better bone health

Pumpkin seeds nutrition includes high concentrations of phosphorous, magnesium and zinc, which are linked with preventing osteoporosis and promoting good bone health. The nutrients in pumpkin seeds help to promote a more alkaline environment within bones, which boosts their structure and density.

4. Improved bladder function

If you have overactive bladder, pumpkin seeds health benefits can assist with regulating its function. Overactive bladder is characterized by sudden, frequent and intense urges to urinate. This can reduce quality of life and lead to embarrassing situations.

Snacking on pumpkin seeds can help to alleviate this issue. Pumpkin seeds can also assist men with enlarged prostates to experience relief from frequent urination and other bladder problems.

5. Eases anxiety

Pumpkin seeds health benefits also include relief from the symptoms of anxiety. This is likely due to its high content of the amino acid tryptophan, which has a calming effect. Tryptophan is converted into serotonin within the brain, which is one of the neuropeptides associated with well being and a positive mood.

With such a remarkable number of pumpkin seeds health benefits, we should all be snacking on pumpkin seeds more often – not just at Halloween. They are loaded with essential minerals like manganese, magnesium, iron, potassium, copper and zinc, and they can improve health in numerous key areas.

You can eat pumpkin seeds raw or dry roast them on the stove – at a low heat – for 15 minutes for a delicious flavor. Snack on them throughout the day or add them to yogurt, oatmeal, soups, salads, stews, and baked dishes.  Enjoy!

Posted by: Dena Schmidt