STAY HEALTHY AND YOUNG
Hifzur Rehman

Yes, it is possible for the people of all ages to keep themselves healthy, physically fit and young looking throughout their whole lives. Just take the following three steps and enjoy a healthy, happy and a long life.

1.Eat Balanced Food

Its OK to eat for taste or for fun and eat whatever you like most but only occasionally. Remember, if you develop bad eating habits then you would have to pay its price in the shape of bad health and illness. Hope you are wise enough not to play with your health.

Eat a wide variety of foods containing a good balance of carbohydrates, vitamins, food fiber and minerals, which are essential elements of a healthy diet. Eat simple and natural foods that are easily digestable and promote good health. Fruits, vegetables, green leaves, grains, whole grain breads, fish, poultry, low fat dairy products, honey, nuts etc. are good and nourishing food. Limit you intake of full-fat milk, full-fat yogurt, cheese, chocolate, ice cream, milk shakes, cakes, eggs, all kind of fried foods, red meat, sugar and salt.

2.Exercise Regularly

A simple way of living a healthy life is to exercise regularly. Regular exercise keeps your body in good shape, physically as well as mentally. It increases your stamina, builds and tones your muscles and energize your whole body. It also reduces the chances of having heart attacks, colon cancer, diabetes and high blood pressure.

Engage yourself in some kind of regular exercise of your own choice; brisk walking, jogging, hiking, swimming, dancing, cycling, skiing, climbing, aerobics or yoga. These are good exercises. Choose one or more exercises which you like most. Do it regularly. Give top priority to your health. Put it in your agenda. Make it a part of your goal.

3.Get Rid of Negativity

If you are a person with negative approach to everything then nothing will work for you. Even eating the balanced diet and taking part in regular physical activity will not show any sign of recovery in your body if it is charged with negativity. Get rid of negative feelings about yourself and others. Think positive, feel positive, be friendly with positive people, read a lot of self improvement and motivational material and charge your body with positive currents. Depression, stress, tension and anxiety are the products of negative thinking about life and thus increases your chances of having a heart attack and other diseases like colon cancer, high blood pressure, indigestion problems, gastric troubles, body pains, headaches etc. Find the reasons of depression and try to address them through positive thinking and a sensible approach to day to day problems. Learn from your mistakes and try your best not to repeat them. Get rid of negativity and enjoy a healthy life!

Hifzur Rehman is the owner and editor of a wonderful website http://www.selfimprovement.ch which offers a lot of useful and interesting information on various aspects of human life.

hrehman@selfimprovement.ch

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Some Healthy Nutrition
Terje Brooks Ellingsen

Below are listed some foods that are containing ingredients of
healthy nutrition.

Berries are incredible antioxidants

Ah, the sweet taste of fresh berries! Berries are actually good
for you and contain plant nutrients called anthocyanidins. Some
of these have high levels of resveratrol, which helps fight
heart disease and cancer. The next time you want something
sweet, juicy, and good for you, reach for blueberries, grapes,
or strawberries, and do not feel guilty!

Tasty Almonds

If you love nuts, then you are in luck. Almonds are not only
delicious and make a great snack food, medical studies show they
contain as much protein per ounce as red meat. In addition, they
aid in reducing the risk of heart attacks by up to 50%. The next
time you need something crunchy, reach for a handful of almonds.

Flaxseed

A great way to maintain a healthy cardiovascular system is by
adding flaxseed to your daily diet. Flaxseed actually contains
what is called alpha-linolenic acid, which is a fatty acid
essential in controlling blood pressure. They have a benefit of
helping with digestion; just make sure the flaxseed is crushed
for easier consumption and absorption.

Saucy but Healthy

Eating bland foods is boring, unsatisfying, and if that is what
your diet consists of, more than likely, you will be off it
shortly after you start. If you enjoy good tasting food, some
sauces and spices can enhance your food while not adding
calories to your food. The next you grill meat, consider using
one of these:

*Reduced-salt Soy Sauce

*Mustard

*Salsa

*Worcestershire Sauce

*Vinegar (this comes in wonderful flavors)

*Teriyaki Sauce

*Tomato Sauce

*Hot Sauce

Some like it Hot

Hot, spicy foods that contain curry, chilies, or other hot
peppers such as cayenne, help to trigger endorphins. These
hormones are what make people feel good and well balanced. In
fact, endorphins are like a natural morphine that helps ease
pain and provide a sense of well being. The next time you are
feeling a little down or have some minor pain, try eating
something spicy.

Stick with Whole Wheat

Whole wheat is actually better for you. It offers more fiber,
which helps reduce the risk of heart disease, stroke, cancer,
diverticulosis, diabetes to name a few. When possible, set aside
the white flour and bread and reach for products that are made
from oats, barley, buckwheat, bulgur, rye, brown rice, millet,
and wheat.

What are Flavonoids?

These are oestrogen-like compounds found in plants that act as
hormone blockers any place in the body where there are excess
hormones that could cause such cancers such as breast cancer.
Flavonoids are also strong antioxidants, which can be found in
foods such as beans, onions, broccoli, apples, and soy products.

About the author:

Terje Brooks Ellingsen is an internet publisher. His
website
nv-Fitness4Life.com offers valuable free information for all
who are interested in fitness issues, for example
diets and other fitness products . Check out Fitness4Life now.

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Keep Your Heart Healthy
Charles Kassotis

Heart disease is the number one killer today. Men and women are
both likely to become victims. Men typically suffer more heart
attacks, but women’s can be deadlier, so it is important for
both genders to monitor their heart health by making a number of
simple lifestyle adjustments.

1.Eat smart. The American Heart Association and other health
organizations, as well, publish guidelines for sensible diets
that promote heart health. Get a copy at their website or ask
your doctor to recommend a diet for you. Typically, you should
try to limit your consumption of red meat to perhaps a few
ounces once or twice a week. Cook chicken and fish in casserole
dishes instead, and experiment with vegetable recipes to try new
and exciting variations. Don’t forget the raw veggies with
low-fat dip and fresh fruits for desserts or snacks.

2.Watch your fluid intake. Most of us don’t drink enough water
each day. Unless you have special medical restrictions, aim to
have eight glasses (eight ounces each) of water daily. In
addition, you can drink other beverages, but avoid sugary,
nutrition-less products like pop or sweetened fruit juice. One
or two cups of tea or coffee are probably all right, but keep in
mind that caffeine can dehydrate you and make you jittery, so
limit your intake.

3.Get daily exercise. Your doctor can recommend a hobby,
routine, or workout that will benefit your physique and health.
Walking at a moderate pace for 30 to 60 minutes daily is a great
way to incorporate aerobic activity in your lifestyle, tone
muscles, and enhance your metabolism. Your circulation will
thank you, too, as it becomes more efficient at pumping blood
through your body and breaking up plaque buildup in your
arteries, thus allowing your heart to pump more easily. Just be
sure to wear appropriate footwear and clothing, and don’t overdo
it. Let your doctor know if you experience shortness of breath
or painful limbs.

4.Learn to manage stress. Everyone experiences stressful
events throughout their day. From getting up late to missing the
train or having an argument with a family member, stress is all
around us. We just have to learn to keep conflict and
disappointments in check by reminding ourselves of the blessings
and joys that surround us, often unnoticed. You may want to keep
a journal to write about negative feelings instead of keeping
them bottled up inside, where they may eventually explode.

In addition, cultivate a good support group of friends, family
members, and social contacts. Get out and have fun. Meet new
people and discover new ideas. Life will become more enjoyable,
and your heart will benefit from your upbeat attitude. Consider
volunteering in your community to make a difference in the lives
of others. As you make new connections and continue to nurture
old ones, you will feel healthier and benefit from a positive
lifestyle.

About the author:

Get valuable information for your heart at The Heart Directory
at
http://www.heartdir.com

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Food that&#39s good for a healthy heart
Nitin Jain

Here’s a conundrum: While experts agree that high cholesterol and blood pressure are crucial heart disease risk factors, many people who suffer chest pain or even heart attacks have levels that are perfectly normal. This puzzle has prompted researchers to scour the body for other cardiovascular villains. Several have emerged in recent years, but the one that stands out the most is inflammation.

The latest studies suggest that chronic inflammation of the lining of arteries is an important factor in the development of atherosclerosis and coronary heart disease. What causes this inflammation is not clear, but the good news is that (1) the advice that is given for lowering cholesterol, blood pressure and triglycerides also works fine for fighting inflammation; and (2) you can tackle all 4 culprits with the help of dietary weapons – http://www.vitaminsdiary.com/nutrients.htm In fact, you can plan your war against heart disease in your kitchen. Here is how:

1. Think like an artist when you choose fruits and vegetables: Eat those with the brightest colors. They have the most heart protective antioxidant pigments. A diet high in fruits and veggies also provides another important heart benefit, salicylic acid, which is the same anti-inflammatory compound created when aspirin is broken down in the body.

2. Increase food sources of omega-3 fatty acids which target high triglycerides in the blood. Good sources of omega-3s include fish such as sardines, mackerel; nuts and seeds; green leafy vegetables; grains like wheat, bajra; legumes like rajma, cowpea, and black gram.

3. Reduce the amount of meats you eat, especially red meats, and always select lean cuts. Use meat as a seasoning for vegetable dishes rather than the focal point of a meal.

4. Cut down on salt and instead use herbs and spices like ginger, garlic, turmeric and fenugreek liberally in your cooking; the first three are naturally anti-inflammatory and the last has soluble fibre which helps sweep away cholesterol from the arteries.

5. Shift to groundnut, mustard, rice bran and olive oils which contain monosaturated fatty acids that help lower (bad) LDL and maintain levels of (good) HDL cholesterol. Drastically limit margarine, vegetable shortening, butter and all products made with partially hydrogenated oils.

6. Fruits and vegetables, whole grains (wheat, brown rice, oats), beans and pulses, are also great sources of soluble and insoluble fibre, which trap LDLs and usher them out of the body.

Get helpful information on vitamins, amino acids, herbs, minerals and other nutrients for a healthier life – http://www.vitaminsdiary.com/.

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