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.

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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.

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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.

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are eating enough fruits and vegetables is to serve a variety of colors at each meal. For example, blueberries, carrots and red bell peppers are all different colors and they are all good for your overall health.


Replace at least half of the refined grains such as pasta, bread and rice with whole-grain foods. Serve whole-grain cereals and bread; these are high in fiber and include quinoa, popcorn, whole-wheat bread, oatmeal and brown rice. Limit refined grains and try to eat more bran.


When it’s snack time, offer healthy alternatives such as pears, sliced apples and celery sticks or whole-grain bread served with peanut butter, low-fat cheese or soynut butter. Instead of cake or cookies, snack on unsweetened, fat-free yogurt or sugar-free ice pops. Choose fruits and vegetables instead of chips or French fries.


Get outside in the sun with your child to improve vitamin D levels naturally. Aim for at least one hour of active play daily, and limit TV, computer, cell phone and video game time to no more than one or two hours a day.

A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:


•  Limit junk food and fast food. Choose baked chips, unbuttered popcorn and pretzels instead.

•  Use less fat, salt and sugar. Substitute healthy cooking oils such as canola for butter or margarine.

•  Offer fat-free milk or water instead of sugary fruit drinks and sodas. If you child likes juice, ensure it is 100 percent juice without any added sugars.

•  Serve more low-fat milk and milk products such as fat-free yogurt or try soy drinks enriched with calcium and vitamin D if your child cannot digest lactose.

•  Steam, boil, broil or grill food instead of frying them.

•  Serve fresh, frozen or canned salmon, light tuna and shrimp.

•  Choose healthy proteins such as eggs, nuts and lean meats.


Make sure half of what is on your child’s plate consists of fruits and vegetables. A fun, easy and tasty way to ensure your children

HELP YOUR CHILDREN GROW AND LEARN

HARLEENA SINGH

Harleena Singh is a professional freelance writer with a background in teaching and education. She has a keen interest in food and health related issues and can be approached through her website freelancewriter.co. Checkout her blog and network with her on Google+, Twitter, and Facebook.

more articles by harleena singh

Involve your children in meal planning and preparation. Together you can cook large batches of stew or soup and freeze them as a time saver. This helps teach children healthy ways of cooking.


Sit down and eat with your child. Family meals eaten together help you bond better. Do not eat in front of the TV and have everyone put their phones away so you can have a conversation.


Every small change in your family’s eating habits and physical activity can have a huge impact on your children’s health.