GOING GLUTEN-FREE

Gluten is a particular kind of protein that is not found in eggs or meat but is in barley, rye, wheat and triticale (a cross between wheat and rye). Going gluten-free means avoiding these grains. A gluten-free diet is essential for those who have celiac disease, a condition that causes inflammation in the small intestines, or gluten allergies.  Symptoms of celiac disease include anemia, constipation or diarrhea, bloating, gas, headaches, skin rashes, joint pain and fatigue.

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A DIET FOR HEALTH & WEIGHT LOSS

Have you noticed? Look around and you’ll see a majority of Americans who are either overweight or obese. Look in supermarkets and you’ll see a plethora of food products, many of them processed or high-fat and/or sweet laden.  Consuming such a diet often leads to poor health and weight gain. It is not surprising that the leading cause of death in the United States is heart disease. A number of diseases, including pre-diabetes, diabetes, stroke and depression, are linked to how we eat .....

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ANTIBIOTICS IN OUR FOOD

Just what is in the food we eat? Considering the food chain, did you know adding antibiotics to food dates back to the 1940s? Antibiotic use has led to a dramatic reduction in illness and death from infectious diseases, yet there is a downside to this practice. The Centers for Disease Control and Prevention (CDC) and others encourage health care professionals and patients to use antibiotics more wisely and seek education and understanding about both the risks and benefits of using them.

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Try Other Exercises

Once you are comfortable with the walking aspect of cardiovascular activity, it may be time for you to try other forms of exercise such as biking or swimming. You can also try using cardiovascular exercise equipment such as an elliptical or a Stairmaster machine.


Research shows 80 percent of heart disease can be pre-vented. Other stud-ies prove individuals who participate in regular cardiovascu-lar exercise live lon-ger than those who don’t. Make it your mission to live a longer heart healthy life, but be sure to check with your primary care physician before beginning any exercise program, especially if you have been inactive for a while.

Heart disease kills millions of Americans each year. It is the leading cause of death for both men and women. The most common heart disease in the United States is coronary artery disease (CAD), which leads to heart attacks. One way to reduce your risk of CAD is to make some lifestyle changes, such as healthy eating, stress management and physical activity.


Physical activity is an essential part of being heart healthy. The American Heart Association (AHA) says you need at least 150 minutes of moderate-intensity physical activity each week. This includes walking, biking or any other activity you enjoy that gets you up and moving. Physical activity can improve your overall quality of life and reduces your risk of developing cardiovascular disease by 30 percent to 40 percent, according to the AHA.


One form of physical activity is cardiovascular exercise. Cardio means “heart” and vascular means “vessels that circulate fluids.  ” Cardiovascular exercise increases your heart rate, which then increases the circulation of blood and oxygen throughout the body. It is important to get your heart rate up and pump- ing faster on a regular basis. This will help keep your heart healthy and help you avoid getting tired and experiencing shortness of breath from simple daily activities.


One of the easiest ways to start incorporating cardiovascular exercise into your daily routine is walking. Walking is an inexpensive and safe

CARDIOVASCULAR EXERCISE IMPROVES WOMEN’S HEART HEALTH

TANIQUA WARD, M.S.

TaNiqua Ward is a staff writer for Health & Wellness magazine.

more articles by taniqua ward

form of exercise. Walking as few as 30 minutes a day can give you numerous health benefits, including lowering your risk of high blood pressure, high cholesterol and diabetes. Here are a few tips to start a walking routine:


Begin with Short Distances

Start off walking just five to10 minutes a day and gradually increase your distance and time as you feel more comfortable.


Pay Attention to Heart Rate and Breathing

Walk at a pace that challenges you and increases your heart rate, but don’t overdo it. Try not to get short of breath. You should still be able to talk and carry on a conversation while you are walking.


Walk with Someone

Find a walking buddy. You’ll have someone to socialize with while on walks as well as someone to hold you accountable. Or you can walk with your dog. According to research published in The Gerontologist in March 2016, dog walkers had better health than non-dog walkers, including fewer chronic health conditions, lower body mass index (BMI), fewer limitations on activities of daily living and fewer doctor visits.