1. Watch your waistline. Obesity, which is endemic in the United States is a leading cause of not only high blood pressure but diabetes as well. Losing weight, even as little as ten pounds, can have a significant impact on your blood pressure and, if you’re on medication, can allow that medication to work more efficiently meaning your dosage may be reduced.

1. Exercise – You don’t have to be a health Nazi. The Mayo Clinic says that even 10 minutes of light aerobic exercise like walking can be beneficial. However, to get the best results 30 to 45 minutes daily is recommended. Exercise is the fastest way to naturally reduce your blood pressure. Exercise also allows you to burn off the chemicals in your bloodstream that are the result of stress giving you an additional benefit.

1. Diet and salt consumption. Americans love fatty foods which is why they suffer way more heart disease than Mediterranean or Asian populations. Fast food joints are easy to spot as fat bombs but regular restaurants with “healthy” foods can turn out to be salt mines as well.

1. Watch the booze. A little alcohol, 1 drink per day for women and 2 for men, can actually be beneficial. But any benefit is forfeited if you drink more. People who don’t drink through the week and then go on binges on the weekend are placing themselves at risk. You can’t “accumulate points” for days that you don’t drink.

1. Get support from family and friends. Changes in lifestyle are not easy and you have to have an iron will if you attempt to do it without the help of others. Talk it up with your family and explain what you are doing and why. Having the support of family and friends can make the task easier than going it alone.

The formation of plaque in the arteries and other blood vessels is yet another contributor to high blood pressure and hypertension. Plaque buildup reduces the diameter of the blood vessel which in turn increases pressure.
This plaque is caused by an increased oxidation rate brought on by runaway numbers of free radicals found in persons with hypertension. Most people will say that the plaque is the result of the fats and cholesterol consumed and they would be right in the sense if you didn’t consume them you’d have less plaque. But the actual formation of plaque is the work of free radicals.
We need free radicals in our body.
We just don’t need the number that typically appears with high BP. When plaque becomes a major issue, like a blockage, the most common approach to repair it is surgery. However, there is another way.
But we don’t need that many. A natural removal strategy.
Plaque build up, like most of the symptoms of high blood pressure, is something we are not aware of until it becomes a major problem. It takes years for the plaque to develop, and conversely, it can take years to reverse it if you chose to do so naturally.
Free radicals can be reduced by increasing the amount of antioxidants in the blood stream. Free radicals are essentially orphaned electrons looking for a new home. At the molecular level that means a free radical can join a cell replacing one of the cell’s own electrons. This can lead to the mutation or death of the cell. This mutation or oxidation is what allows the cell to stick to the side of the blood vessel wall.
Antioxidants give the free radicals what they want.
They will absorb the electron but will not mutate in the process. The antioxidants are then passed from the body taking the free radical with them.
So where do we get these little miracles. Well we can get them from our food. Antioxidants and systemic enzymes, another great help in breaking up plaque, are abundant in broccoli and broccoli like vegetables. Antioxidants can be found in high concentrations in almost any bright colored berry like blue berries or black berries.
Knowing which foods to eat accomplishes two things.
It provides the ingredients for a reversal of plaque, and it’s replacing the bad foods that are loaded with the cholesterol that caused the problem in the first place.
If you want to avoid the possibility of surgery in your future, start getting educated today and get your daily dose of “medicine” from the grocers and not the pharmacist’s
Just imagine knowing without a doubt exactly what will and won’t have a positive effect on your blood pressure. No guessing. No worry. No debate. You can find out exactly what you need to know about plaque buildup by visiting http://MyNaturalCures.info right now! This link takes you to a report that deals with treating hypertension naturally and it is not free. It is however effective. Of the 183 copies that have been purchased through this blog in the last year, only one has been returned for a refund. 

RachelW

Benefits Of Carbohydrates

The three main macronutrients required by the healthy working of the human body are proteins, fats and carbohydrates. Carbohydrates are quite beneficial for the body. They are the source of immediate energy required by the body to perform numerous physical and mental activities. The multifold benefits that carbohydrates provide to us include:

1.Source of immediate energy
The most important benefit of carbohydrates is that they provide instant energy to the body in form of glucose. When we intake food rich in carbohydrate the digestive enzymes of the mouth, stomach and intestine quickly break them into simple sugars. These sugars are ultimately converted into glucose. This glucose is absorbed through the intestinal walls and flows into the bloodstream. Then it is either distributed to body cells and muscles for immediate use, or is retained as reserve energy as glycogen in the liver and the muscles. Excessive amount of carbohydrates are also stored as fat.

2.Prevents the breakdown of muscle tissue.
When the body needs immediate energy for performing physical activities, it first uses glucose from carbohydrates for this purpose. If insufficient amount of glucose from carbohydrates is available, then body converts glycogen stored in the fatty tissues into glucose. Further if more energy is required, energy is obtained by burning the protein tissues stored in the body muscles. Sufficient availability of carbohydrates in the body makes glucose available for providing energy, thus preventing the breakdown of muscle tissues.

3.Complex carbohydrates aid the process of digestion.
Dietary fiber is one of the most important constituents of our diet and is composed of complex carbohydrates, which cannot be digested and converted into glucose by digestive enzymes present in the body. Insoluble fiber such as cellulose, some type of hemicelluloses, whole grains and lignin in plants are a few such substances that are indigestible and stimulate peristalsis. It is this muscle movement that moves food along the colon and all through the digestive tract. They also add bulk to the food, keeping its movement slow in the large intestine and facilitating the process of digestion. Sufficient intake of carbohydrates thus prevents digestive disorders like, constipation, diverticulitis, and colon cancer.

4.Prevents abrupt rise in sugar levels.
Sometimes, intake of carbohydrates that have a high glycemic index result in a rapid rise in blood sugar levels. This happens due to the quick breakdown of these carbs into glucose, which raises sugar levels. This “sugar-spike” results in appetite swings, food cravings, impaired glucose tolerance and insulin insensitivity. The presence of dietary fiber, which is composed of complex carbohydrates, reduces the rate of breakdown of carbohydrates into glucose. As a result the blood sugar levels increase at normal speed than making an abrupt rise. This ultimately prevents the occurrence of many health problems, keeping the body healthy.

5.Provide the body with phytonutrients.
Many carbohydrates provide the body with phytonutrients that are essential for our health. These are chemical substance usually obtained from plant foods and are beneficial for the body. They act as antioxidants and prevent the body from the harmful effects of free radicals. They also protect the body against many bacterial and viral diseases.

With so many benefits carbohydrates need to be an essential part of your diets and should be consumed regularly.

What is the Biggest Loser Diet?

This is a low-calorie diet based on the Biggest Loser
pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole
grains; and one “extra”), along with good old-fashioned exercise. Eat a diet based
largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and
you will lose weight, lower cholesterol, decrease blood pressure, and become stronger
and more energized. Go to www.biggestloser.com for more info

YOU CAN DO IT!! Power of positive thinking!

By Melanie | Dietriffic on Jul 30, 2010

I really admire people who are completely committed to exercising, however most of us know maintaining motivation to get fit can be a struggle.

There are so many benefits to be gained from a consistent exercise program, but why is it so difficult to make it a routine?

Often, it has a lot to do with mindset — if you’re ready to change that, you’re ready to begin enjoying exercise.

Many people start an exercise program, but don’t make it through the first three months. Others discontinue their program before the year is out. There’s also a large number of people who don’t exercise, ever.

So, if you struggle with low (or no) motivation to get out there and workout, here are some tips.

First come to Club 7 Fitness and talk with a fitness consultant.  

15 ways to create an exercise habit:

1. Find an activity you really enjoy — working out doesn’t have to be boring.
2. Make it part of your daily activities — cycle to the shops, talk and walk while on your cell phone.
3. Reinforce the habit — same time, place, days of the week.
4. Think of it as “me” time.
5. Believe that exercise is essential to a healthy lifestyle.
6. Remind yourself of the benefits — health, mood, physical appearance.
7. Stop yourself from thinking negatively about exercise.
8. Be realistic about short-term goals — don’t get overwhelmed.
9. Believe in your athletic ability — you can accomplish what you’ve set your mind to.
10. Make friends with like-minded people.
11. Workout to your favorite tunes.
12. Wear comfortable clothing — nothing like a blister to kill your enthusiasm!
13. Compete for a charity close to your heart.
14. Give yourself some credit — most people don’t even have a daily exercise plan.
15. Eat properly — extremely important for energy and stamina.

Do you find it difficult to maintain a consistent workout program? If you’ve already conquered this, what are your tips?

Sure, you can drop weight through dieting alone, but new research shows that if you don’t exercise too, you could be missing out on a bevy of health benefits. In a study published in Medicine & Science in Sports & Exercise, one group of women worked out five days a week and reduced their calorie intake, while the other just slashed calories. “Everyone lost about 10 percent of their body weight over six months,” says Enette Larson-Meyer, Ph.D.,R.D., the study’s lead author and an assistant professor at the University of Wyoming. “But those who exercised also saw improvements in their cholesterol and blood pressure levels.” What’s more, they upped their life expectancy by about 19 percent. To slim down and improve your health, aim to burn 250 calories a day at the gym and cut an equal amount from your daily diet.

By Cynthia sass, R.D.

Do they really work?

Yes, but it’s important to weigh the benefits against the risks. Herb like ginseng, guarana, hoodia, and red clover may help dial down hunger. But taking large doses or combining multiple herbs that contain stimulants can be dangerous, causing high blood pressure and seizures even if you’re young and healthy. Talk to your doctor before taking any appetite suppressants, and keep doing the things that naturally help you eat less, such as eating a healthy diet and exercising. A British study found that an hour of vigorous cardio had a positive effect on hunger-controlling hormones for up to two hours after the session.

Zen to fitness (zentofitness.com)

Do you sometimes think what food should you eat regularly, or base your diet around? The truth is there are no real “Essential” foods but rather foods which will help you in your journey towards heath and fitness. To me an “Essential” food should:

Taste Good

Be Flexible in its uses

Have Unique health benefits

Easy to find and buy

Affordable

This sounds funny as many of the health foods touted these days are weird super fruit or greens products which are expensive, hard to find and probably taste pretty bad. These days people are looking for health quick fixes and the food which will magically transform their body, the truth is this cannot happen. Food is just food. Eat healthy for long enough and good things will come and your ideal body will take shape.

Coconut Oil - All coconut products are great but coconut oil specifically has special benefits mainly due to its concentration of Lauric Acid which is a potent anti-bacterial and can help clean out and detoxify your insides. As well as this it is a potent metabolism booster and this is not due to any stimulating effects like coffee (so don’t worry about sleeping)….. You can try it for yourself, have a TBSP of coconut oil with your next meal (try it mixed into oatmeal or rice) and I guarantee after 30 minutes you will feel noticeably hotter showing your metabolism has had a kick start. Top it off with the fact that coconut oil is the best stuff for cooking thanks to its stability under high temperatures making it a definite essential.

FlaxSeeds - These are cheap and healthy with unique benefits. Be sure to buy unground flax and grind them yourself as this will save you money and keep them fresh, as the main problem with flax is their tendency to go rancid quickly when ground. You can pick up a huge bag of them for around $5 and with a pestle and mortar you can grind them when you like. Flax has a unique anti-oxidant in the form of Lignans which shield against cancer. They are also a great source of fiber and high in Omega-3’s. Plus they are versatile and go nicely on Yoghurt or Salads.

Greek Yoghurt - Like normal yoghurt but better as it is strained to provide more nutrition and better taste. It is higher in protein than normal yoghurt giving it a thicker and more creamy texture. This makes it more filling and more versatile as it can be used as a snack or even as an alternative to cream in dressings or served up with things like sweet potato instead of sour cream as a high protein, lower fat alternative. Try mixing these together and using it as a dressing/dip.

Greek Yoghurt

Lemon Juice

Salt + Pepper

Dried Chilli flakes

Oatmeal - Another cheap and versatile staple. The beauty of oats is how slowly they are digested, provide a good hit of soluble fiber and most importantly work as a nourishing and satisfying breakfast. I like to make mine with coconut milk and a dash of cinnamon then topped with berries. Oats are the best alternative to conventional sugary cereals and something that the whole family can get into the habit of eating daily as there are so many recipes and possibilities when making cooked oats. Plus they are Gluten free.

Roots - I was going to do sweet potatoes but I really think all kind of root vegetables are great and they can all be an essential part of your diet from the humble white potato to the turnip. Roots are by far the best way to get your carbs in, the white potato is the most satiating food around (test devised by Holt et al in 1995). I find when eating potatoes with dinner my appetite or sense of being full comes far quicker than when having rice or foregoing the starch. They are also a great source of minerals and their protein content/bio-availability is the best among non-animal sources far out doing soy.

Enjoy these foods as much as you please, they all seem to have natural appetite control mechanisms and are difficult to overeat. Plus they are all cheap, easily available and easy to use regularly.

Everywhere you go, there seems to be constant supply of food, food, and more food. The constant presence and easy access of food would be enough to break your resolve to stop overeating. Here are some common problems that promote such a behavior at your home or in your office.

Food that is in easy access will always be eaten no matter what time and what instance. If you place 10 candy bars at your desk just about several inches from your mouse, chances are you will be consuming the entire batch within the day. Keeping it in your drawer will decrease your consumption to 10% while keeping it in an area where you have to stand up and walk will give you a decrease of 25%-30%. As long as they are within sight and within reach, you will be constantly eating without you realizing that you have eaten a considerable quantity of food. Try to limit the amount that you eat by not stocking too much on your desk. If you have a locked drawer, store your other supplies inside it so you will have to take extra effort to access them.

Bigger portions in bigger plates mean bigger consumption. If you have a lot of food on your plate, you will definitely be consuming a lot within minutes. Large soda with large fries and a huge burger seem like heaven, but they are actually heavy in calories as well as saturated fat that can lead to weight gain. These portions are often served in fast food restaurants that are just virtually everywhere and can be accessed at your convenience. What’s more, they are also offered cheaply, making you order as much as you want within our budget. Do not put too much time in ordering outside as you do not know what goes into your food.

Eating while working, studying, or watching TV can also distract you from noticing the amount that you eat. You will be consuming that large bag of chips within minutes instead of hours or days because your concentration is elsewhere. Eat a satisfying meal full of fiber and vegetables plus a little protein and little fat before you do your job. Your stomach will be filled with enough food to sustain you for hours without you craving for instant gratification while you do your work.

Skipping meals is also a major culprit of overeating. Eating lunch way beyond your usual lunch hour will make you want more food because you are getting hungrier by the second. You will be too ravenous to enjoy your food and you will also be rushing to eat so you can get back to what you are doing immediately. Always make sure that you eat right and on the hour so you will not be eating too much to satisfy severe hunger pangs.

Article written by Steven Jackson of Ultimate Fitness Gear, your top source for the Insanity Workout routine online.