HEART DISEASE AND THE NEED TO LOSE WEIGHT

Like many Americans, do you believe heart disease affects mostly men? In fact, heart disease is the No. 1 killer of women in the United States. Heart disease kills more women than all forms of cancer combined.  Heart disease, according to The Healthy Heart Handbook for Women, written by members of the National Heart, Lung, and Blood Institute, is one of several cardiovascular diseases that affect the heart and the blood vessel system. Others include stroke, high blood pressure and rheumatic heart disease.

….FULL ARTICLE

10 COMMON WEIGHT-LOSS MYTHS

There are so many misconceptions about weight loss and diets that it can be hard to know what to believe. Here are some common weight-loss myths.   Snacking and eating fast food are bad ideas.    Actually, eating small, healthy snacks between meals could help you eat less so you don’t overeat or binge later. Dietitians recommend having five small meals a day, instead of just three. Snacking has a bad rap because of some of the snack choices we make, such as potato chips, cookies, candy and other fattening items.

….FULL ARTICLE

FITNESS TIPS FOR LOSING WEIGHT

Summer is finally here, and you want to get your weight down and be in the best shape ever. This summer, make it your mission to reach your weight-loss goals – the same ones you probably set for yourself at the beginning of the year. Fortunately, it’s never too late to start down the path to health and wellness. Follow the guidelines below so you can put yourself on a fast track. Turn these tips into lifelong habits to ensure lasting success.

….FULL ARTICLE

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The best way to provide this energy is through nutritious foods such as whole-grain bread, whole-grain breakfast cereals and fruit or low-fat milk.


The aim is to start your day with a breakfast featuring foods that are low glycemic, nutrient dense and high in dietary fiber. Your meal should also include protein. Some examples of healthy breakfast options include:


•  a bowl of whole-grain cereal with low-fat milk and sliced fresh fruit such as banana;

•  a smoothie made from fresh fruit and yogurt;

•  a whole-wheat muffin with low-fat cheese, baked beans or avocado; and

•  eggs on wholegrain toast with lettuce, tomato and onion.

Breakfast, the first meal of the day, is also the most important meal of the day. It helps provide an initial boost of energy. A systematic review concluded eating breakfast is associated with a reduced risk of becoming overweight or obese and a reduction in the body mass index of children and adolescents.


Let breakfast rule your life. Keep these strategies in mind as you get ready to start your day.


Rule 1:

Eat breakfast daily. Skipping breakfast can have a negative impact on the rest of your day. You won’t have the energy you need to get going and keep going if you forgo breakfast.


Rule 2:

Have a nutrient-dense meal. There is a difference between energy-dense and nutrient-dense meals. Energy-dense meals are mostly carbohydrate based. Nutrient-dense meals have micronutrients (vitamins and minerals), macronutrients (carbohydrates, protein and fats) and water. This will provide a variety of beneficial properties to your meal.


Rule 3:

Remember your vegetables and protein when preparing breakfast.

BREAKFAST RULES

CANDIDA KHAN

Candida Khan is a Staff Writer for Health and Wellness Magazine

more articles by candida khan

It is important to start your day by nourishing your body with foods from the staples (carbohydrates), protein and vegetable (dietary fiber) groups. Aim to include a variety of items from the different food groups.


Rule 4:

Eat within an hour of waking. This allows your body to change from a fasting to a fed state and reduces risks associated with prolonged fasting.


Here are some more benefits of eating breakfast:


•  helps you maintain a healthy weight;

•  provides energy;

•  provides essential nutrients such as dietary fiber, vitamins and minerals; and

•  improves alertness and mood.


Eating breakfast has been found to improve literacy and cognitive functioning, especially in school children. When you skip breakfast, you will feel tired, and that can affect your concentration. Your brain needs energy in the form of glucose.