Heart Healthy Tips for the Elderly

As we age, it is even more important to pay attention to what we put inside our bodies. Everyone wants to age gracefully, but most importantly healthily.

Many elderly have concerns about their health, from their vision to their bones. Eating right and including diet and exercise are important to all of us throughout our lives. While exercise may be constricted due to frailness or ability for the elderly, some simple routines can help.

The most important thing for an older person to do when it comes to having a healthy heart, however, is to check with his or her doctor. Some green, leafy vegetables are known to interfere with certain heart medications. Always check with your doctor before beginning any regimen or changing your diet.

The best way to keep your heart healthy is to remember it in your daily routines. By keeping your body healthy, you will keep your heart healthy. In addition, by keeping your mind healthy too, you will have a body that is healthy inside and out.

The Body and Mind Connection

For many seniors, isolation plays a big role in their lives. It does not have to be that way, however. Keeping active also means keeping connected. There are so many functions for seniors; there is no reason to be alone. You can find groups in many places:

* Your local place of worship
* Senior citizen centers
* Veterans clubs
* Libraries
* The internet

Activities abound for seniors as well, so that there should never be a loss for things to do and see:

* Organized museum trips
* Sporting events
* Concerts, plays, and shows
* Bus trips to various locales

Walking in fresh air is also an excellent way to keep the heart-healthy. There are companions who will come visit the elderly and walk with them if a doctor says that walking is acceptable.

Another great way to keep your heart going is to use your mind through the form of crossword puzzles and the like. Crossword puzzles and board games keep the mind sharp, which then, in turn, can keep the body on its toes.

Food for Thought and Food for the Heart

Some of the foods that keep a senior’s heart health are the very ones that keep their minds healthy, as well. This is a double bonus. Of course, as with anything else, a senior should always consult their doctor before adding anything to their diet.

Some foods that keep your mind and body sharp and healthy are:

* High fiber foods
* Fresh fruits and vegetables
* Foods high in omega 3 such as nuts, seeds, beans, and fish

A little bit of exercise for the body and for the mind will go a long way for a senior who needs to look after their heart and keep fit and healthy.

 

How to Make a Heart Healthy Home

Just as with any other undertaking, making your home heart-healthy requires a little bit of thought and some action. You will want to have everyone in your home on board right from the beginning.

There are several tips to begin your heart-healthy home endeavor. Here are a few:

Incorporate Team Work

Once you have decided to create a heart-healthy home, it is time to gather around the family members and let them in on your little secret. Starting out too fervently may alarm your team members, so begin with a casual family discussion starting with the basics.

Let your family know that they are important to you and because they are, you want what is best for their health. Letting them know that you are intent on keeping your own heart-healthy will give them a clear understanding that you are not dictating, but a participant, as well. Tell them that you want to be healthy so you can be in their lives as healthy individuals for years to come.

Start a Plan of Action

One of the most important things about making a heart-healthy home is to steer clear of dictating what should and should not occur. Let your family members be a part of the decision-making from the beginning.

When you allow your family members to be part of the decision-making and give their input, you allow for freedom and creativity. It is also necessary to be open to giving and taking. Do not deny a treat or a sweet now and then; just make sure it is in moderation.

Add Instead of Subtract

When it comes to meals, the best way to get your family to try new foods is to add something new every couple of days. Rather than taking out all cookies or cakes in a gung-ho fashion from the onset, try incorporating something new. You can even be creative and have your kids pick a color and add foods based on that color. For example, if you choose green, you could add:

* Green squash
* Green grapes
* Broccoli
* Creamed spinach

This way, it will be more fun rather than a chore. Adding and creating your own healthy dips is a great way to get the whole family involved.

On to the Next Step

If you start your heart-healthy endeavor with a team spirit firmly in place, you can then feel free after a bit of time to incorporate exercise into your regimen.

After that, there will be no stopping you!

Heart Healthy Tips for Women

Most women do not know this fact, but the number one killer disease of women is not breast cancer; it is heart disease. Armed with this fact, women today need to be more attuned to their bodies, what they put into them, and how they use them.

The lifestyle of women is very different today than it was just one generation ago. Women are working and managing their families. There is also the influx of single motherhood in today’s society. With all this stress put upon women, it is no wonder that heart disease is among their number one killers.

Time Is a Woman’s Best Friend

Have you ever noticed that many of today’s women are food shopping, talking on their cell phones, and tending to a small child while writing something down? Women today are experts at multi-tasking. However, to what end?

A woman has the super-hero ability to find time for everyone and everything, except for when it comes to the most important woman in her life – herself.

Finding time to instill good habits is not only essential to a woman’s health but essential to her family’s health as well. If you do not take care of yourself, who will take care of your family?

Nutrition

Find a few extra minutes in the morning to throw some healthy snacks in your bag. It could be something as simple as a few carrot sticks or some nuts and grapes. Perhaps shopping for these extra healthy snacks and putting them in a separate bag on Sunday evening to take to work will be enough to get your week off on the right foot.

Exercise

Common sense tells us that exercise is important. One hour per week is a great way to start. One hour per week is not a huge commitment and will reap benefits in health as well as attitude. You will probably notice that you will feel better afme and my wifeter that one hour and will want to commit to doing that a little more.

In bright red pen, put down a time one hour per week that you are going to exercise, even if it is a brisk walk during lunch.

And if there is a set of stairs that you can take instead of using the elevator, then do so. Leave yourself five extra minutes per day to walk up to work. Get off the subway or bus one stop earlier during nice weather and walk a bit.

Be held accountable by your sister, your husband, your children, or your best friend. Include them in your commitment and have them hold you accountable.

Sleep

Once you find yourself including some type of cardio into your lifestyle, you will find yourself wanting to do more. Cardio has many benefits from heart health to peace of mind to better sleep.

With all these benefits, why not really think about your loved ones and put taking care of your heart on your list of things to do today!

 

What are the basic nutrient groups?

What are the basic nutrient groups?

Foods are grouped together when they share nutritional properties. Hinging on the plan you select, you may find the food groups arranged with some slim differences.
Here are a few examples of a regular diet so you might stay healthy.

  • Grain: brown bread and rolls, whole-wheat pasta, English muffin, pocket bread, bagel, cereals, grits, oatmeal, brown rice,
    unseasoned pretzels, and popcorn.
  • Fruit: apricots, apples, bananas, dates, grapes, orange,
    grapefruits, grapefruit juice, mango, melon, peach, pineapple,
    raisins, strawberries, tangerines, and 100 percent fruit juice.
  • Vegetables: carrots, broccoli, collards, green beans, peas, kale,
    limas, potato, spinach, squash, tomato, sweet potatoes.
  • Nonfat or Low Fat Dairy: fat-free (skim) or low-fat (1%) milk or buttermilk, fat-free, low-fat, or reduced-fat cheese, fat-free or low-fat regular or frozen yogurt.

The Wondrous Benefits of Soy Protein

The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soybeans contain complete protein and have one of the best protein digestibilities among all protein sources. Soybeans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soybeans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

 

Soy Beans are Very Versatile
Soybeans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soybean. A variety of naturally yummy delicacies are all soy-based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoisin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, but they will also grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soybean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low-fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A, C, and E are among the front lines in the fight against such disease – they also counter the effects of pollution and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be a great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.

Cross – Training for Fitness and Fatloss

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman is more than 20% to 22%, he or she is overweight, or more precisely, overfat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross-training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross-training in order to overcome or break the monotony or dullness in an exercise program.

Cross-training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross-training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to imminent boredom.

Three of the most commonly used activities whenever a person decides to engage in cross-training are swimming, running, and cycling.

In cross-training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross-training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross-training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a carefully planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most people who wish to try to lose some fat.

Indeed, cross-training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage in cross-training, you will be aware that you have already achieved your desired weight.

Boiled down, cross-training is, certainly, one way of having fun.

Your Thyroid and Weight loss – The Connection is Real

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too many calories – which is a problem in itself, they eat too few calories instead.

Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too few calories pushed the body into a hoard mode, the body’s metabolism is slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposits.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example, if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the number of calories you will need per day to maintain 150 lbs.

You may consult a nutritionist to help you come lose weight. In the end, it all comes down to math. If you consume more than your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.

Try to keep your diet at 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.

While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.

 

Benefits of Whey Protein

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects, and more as you read on.

What is Whey ProteinWhey protein is actually a term used to describe a group of globular proteins that can be separated from the whey? When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not is discarded. It is a mixture of lactoglobulin, alpha-lactalbumin, and serum albumin.
Similar to a protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source of protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein
What Makes It Good for the Body
Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.

Why Pregnant Mothers Love Whey Protein
A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grows faster and better and is more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts
For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to an acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but are still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement the diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases
Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system, and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations, and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes, and AIDS have symptoms that cause muscle strength and growth to deteriorate – an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein
Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein products in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning
Whey protein is good for the body – no doubt about it – but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications for your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

The Wondrous Benefits of Soy Protein

The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soybeans contain complete protein and have one of the best protein digestibilities among all protein sources. Soybeans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soybeans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soybeans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soybean. A variety of naturally yummy delicacies are all soy-based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoisin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, but they will also grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soybean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low-fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Bodybuilders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – bodybuilding has just received a great blessing of a food.

Although these bodybuilders are currently debating how soy can be a help to bodybuilders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A, C, and E are among the front lines in the fight against such disease – they also counter the effects of pollution and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be a great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.