CARDIOVASCULAR EXERCISE IMPROVES WOMEN’S HEART HEALTH

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....

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LATEST BREAKTHROUGHS IN BREAST CANCER TREATMENT

There are an estimated 2.8 million breast cancer survivors in the United States, a testament to the more than 25-year decline in mortality, according to the American Cancer Society. Still, 231,000 women will be diagnosed with the disease this year, and about 40,000 will die. Fortunately, there have been some exciting breakthroughs in breast cancer detection and treatment recently.

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PERSONAL TRAINING

If you’re looking for a safe, effective program that will help you get toned, become more flexible or lose weight, personal training could be for you.  A personal trainer will teach you proper form and technique to keep you safe and injury free. But first, he or she needs to know what your goals are – whether you want to lose weight, get healthy and tone up or train for bodybuilding, fitness competitions or powerlifting. Perhaps you’re an older person who wants to work on balance and stability.

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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.