EXERCISE FOR A HEALTHY HEART August 22, 2008
Posted by Mary Ellen Iafrate in : Exercise , comments closedTake regular exercise, enough to raise your heartbeat for at least 20-30 minutes three or four times a week.
This is usually known as aerobic exercise. Remember, fitness cannot be stored. It has to be worked at constantly. Also, aerobic exercise is an excellent way to unwind emotionally and mentally as well as physically.
Good ways to exercise for a healthy heart are walking, cycling, swimming and jogging. Or join a regular exercise class at your local fitness center or gym.
CAUTION:
Sudden strenous exercise by very obese people or people over 50 who have done no exercise for many years is dangerous and can lead to a heart attack. Work into it gradually – and get a proper medical checkup before beginning.
PREVENTING HEART DISEASE – FEEDING THE HEART August 22, 2008
Posted by Mary Ellen Iafrate in : Exercise, Nutrition , comments closedA long-term preventive measure against heart disease – and stroke and high blood pressure – is to review your eating and drinking habits and compile a healthy eating program that includes enjoyable food and moderate alcohol if you like it.
Try to establish a routine of eating for a healthy heart so that you automatically choose the healthier option. If you do this slowly and gradually, eventually your body will no longer crave salt, sugar, and fats.
Try the diet advocated below:
- Get down to or make sure you stay at your “ideal” weight
- Don’t smoke
- Control what you eat and drink
- Avoid sugar, salt, saturated fats, and processed food as much as possible
- Eat plenty of fresh (preferably organic) fruit and vegetables, particularly those known to “tone up” the blood and blood vessels, oily fish, and fiber
- Reduce consumption of dairy products (especially full-fat cow’s milk and cheese)
- Drink plenty of good, clean water
- Drink alcohol in moderation if you like it and it is part of your lifestyle
Exerpt from Alternative Medicine, pg 171
HOLISTIC NUTRITION IS INDIVIDUALIZED August 9, 2008
Posted by Mary Ellen Iafrate in : Nutrition , comments closedAn important part of living a holistic health life style and adhering to the principles of holistic nutrition is getting to know your body and what it needs. Different people need different things. It all depends on your particular body chemistry – your biochemical make up.
You can learn a lot about your body by becoming very attentive to your thoughts, feelings and reactions to specific foods and supplements. Tune into your body and learn to read the messages it provides you. Keep a journal of physical and psychological symptoms and then research their relationship to diet and nutrient levels. However, it can also be helpful to have some biochemical blood work done that can help you pinpoint specific deficiencies or disorders, or allergy testing to identify hidden food allergies.
Holistic nutrition is very individualized, personal and specific to your needs. It takes into account a person’s overall medical and physical health, as well as the issues that he or she is trying to improve or heal. It also considers the underlying issues that are going on with your health as well as how ill a person is or how aggressive they want to be with obtaining the results that they want to achieve. Different illnesses, conditions or diseases have different nutritional requirements and each responds to diet and nutrition uniquely.
There is not a “one size fits all diet.” Some people thrive on a macrobiotic diet, while others may not be able to function at all with that many carbohydrates. A vegetarian diet is perfect for some body types and yet it can leave other body types in a heap on the floor. Some people function most optimally on a high meat diet while others do better with mostly vegetables.
You do not want to follow a diet or supplement plan that was created for someone else.
Note: Always preceed any changes you make in your diet or supplement plan by seeking professional advice.
The above is an excerpt from “Holistic Help”, article dated 9/9/2007.
READY OR NOT, FALL WILL BE HERE SOON August 9, 2008
Posted by Mary Ellen Iafrate in : Exercise, Nutrition , comments closedInvariably, with a change in seasons and new weather patterns, colds and influenza (or flu) can hit each of us and lay us low.
Prepare your body for the seasonal changes by remembering to always eat healthy.
- Eat dark leafy green vegetables daily.
- Eat organic when possible.
- Limit or eliminate your intake of refined sugar.
- Avoid caffeine.
The Complete Guide to Alternative Medicine has the following to say about “Common Viral Infections”.
Over 200 viruses have been identified as being responsible for the many varieties of cold and influenza that are now widespread throughout the world. The most common, accounting for about a third of all infections, is the rhinovirus. Conventional medicine has no cure.
The main aim of most natural therapies is to speed up the process or alleviate the symptoms and, in the longer term, to help boost the immune system to fight off infection.
Cold symptoms may include a runny or blocked nose, sore throat, headache, watery eyes, and a cough. Influenza sufferers may also run a fever and have general aches and pains in muscles and joints.
Should you become ill…
SELF-HELP
Drink plenty of fluids, especially water and natural fruit juice, to replace fluid loss, and eat extra citrus fruit for vitamin C, or take a vitamin C and zinc suplement. Hot honey and lemon or cider vinegar drinks are also excellent.
Keep your space clean and dry. Do not share toothbrushes, facecloths, or towels. Avoid nuts and chocolates, and eat plenty of wholegrains, vegetables, fruit, lean meat and fish.
Caution: See your physician if the symptoms of your cold/flu last longer than ten days.