"Good" and "Bad" Cholesterol

People who exercise have higher levels of the "good" cholesterol (HDL) and lower levels of the "bad" cholesterol (LDL).

No Money fro Pricey Gyms?

It’s a tough economy. If you can’t afford pricey gyms or equipment, then let's get a little creative here. Instead of dumbbells, how about jugs of water, canned goods, candlesticks, or books? Anything that you can grip firmly and securely and that weighs at least 3 to 5 pounds will work. Also, let's not forget the most obvious tool we have: our own body weight. Think old-school Jane Fonda ― yes, it's true that exercise has progressed leaps and bounds since she introduced her workout video in the early eighties, but some of that stuff was great for at-home workouts. Remember all those leg lifts she used to do? Not to mention the crunches, squats, lunges, wall squats, and those wide circular movements she did with her arms that made your shoulders feel like they were on fire. Lace those sneakers up and pound the pavement or run stairs at a nearby stadium, school, or in your apartment building or home.

Whole Milk

If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories.

Stay Active

People who do moderate- or vigorous-intensity aerobic physical activity have a significantly lower risk of cardiovascular disease than inactive people.

Protein

Protein is an essential nutrient that helps build many parts of the body, including muscle, bone, skin, and blood.

Don't Get Too Hungry

When you go too long without eating, your blood sugar drops, and low blood-sugar levels make it hard to think rationally — you'll eat anything. To avoid this scenario, make sure you aren’t skipping meals.

Be Kind to Your Body

We live in our bodies 365 days a year, and there’s nothing magical about New Year’s as a time to change bad habits. You can make the decision to be kinder to your body any day, and make each day a new beginning.

Laugh Often

If you’re facing tough times such as a tight budget, work stress, or a serious illness, it may help to bring laughter into your life. Rent a funny movie, read a funny book, or watch a funny sitcom.

Dark Chocolate

Bite into a good piece of dark chocolate and feel your stress start to melt away. Choosing bars with at least 60 percent cacao provides a helping of antioxidants during your moment of chocolate-covered bliss. Just indulge in moderation — chocolate also contains fat and sugar.

SetBacks

It happens — you over-indulged, missed a few workouts and now you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, try to remind yourself: Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost. If you missed a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!

More Reasons to Can the Can

Did you know that you're not getting nearly the nutritional bang for your caloric buck by cutting open a can? Many veggies lose up to 90 percent of their original nutrients in the canning process. Plus, canned foods are typically very high in sodium ― some cans of soup have 2,000 mg! Stay away from processed foods as much as possible, and eat whole foods. Buy frozen vegetables and visit your grocery store's produce aisle and your local farmers markets instead of getting your vegetables from cans.

Walnuts

Research has shown that having walnuts daily can reduce the risk of heart disease and can help in lowering bad cholesterol (LDL) and the C-Reactive Protein. 


When you are having a meal that is high in saturated fats, having a handful of raw walnuts can limit the ability of the harmful fat to damage arteries. 


Walnuts contain less than four grams of saturated fats per 50 grams. However, all nuts are high in calories, so, having them in moderation is essential. 


Walnuts are rich in antioxidants, omega-3 fats and alpha linoleic acid. 

Vegetables for good health

Broccoli 
Broccoli is considered a wonder food for its ability to help prevent cancer. The vegetable is recommended for those suffering from heart disorders and strokes. Being packed with iron its ideal for anaemia patients as well. Boil or steam your broccoli flowers lightly and eat so that they don't lose all the nutrients. 


Cabbage 
Whether consumed raw or cooked in a dish, cabbage has many benefits. It is said to be great for the skin and eyes as its full of vitamin A. The phytonutrients present in this vegetable help the body fight against the free radicals. It also helps with lung, stomach and colon prostate cancer. Those interested in body building may want to eat cabbage as its full 
of iodine that is needed for muscle development. 


Bean sprouts 
Sprinkled on salads or eaten as a between meals snack, sprouts are a great way of getting some nutrients. They are rich in vitamin C and a handful of fresh sprouts can provide you with three-quarters of your daily vitamin C requirement. In addition they also contain vitamins A, B and E as well as calcium, iron, and potassium. 


Spinach 
You can be sure if Popeye loved this food, you should be consuming it too. The vegetable contains carotenoid that help prevent cancer. It's also loaded with vitamins like C and A that helps with god eyesight and glowing skin. The high level of potassium makes it very beneficial for high blood pressure patients. Further it strengthens muscles and helps those suffering from anaemia. 


Lettuce 
Depending on the variety, the nutrients in lettuce vary. Romaine lettuce is said to be the most healthy one boasting of vitamins A, B, and C, folic acid, manganese and chromium. It makes for an excellent salad as it is low in calories. Lettuce is also a good source of iron which helps with blood formation. It also has magnesium, vital for the brain and the nerves. 

Learn Coping Skills

Some circumstances are simply beyond our control, and we have to learn to cope. Fortunately, you do have control over how you react to situations. Staying calm and being willing to accept support from others can help you manage stress.

Bone Up on Calcium

It's never too early — or too late — to add calcium to your daily diet. Two to three cups of low-fat milk per day, a few slices of cheese, and  some yogurt can provide most people with adequate amounts.

Hold the Condiments!

A salad is a salad is a salad…or is it? If you’re out and about and have finally gotten comfortable with asking for substitutions and omissions, here’s something else to think about. Your choice of condiments — whether it’s mayo on a sandwich or Caesar dressing on a salad — can make a big difference! A healthy chicken salad that would be 300 calories can quickly double if a fatty dressing is added to it, just the same way an otherwise lean burger can have up to 200 calories with ketchup. A few simple swaps in your condiments can make a big difference and may be easier than you think. For example, ask for your turkey sandwich with mustard instead of mayo or spice up that burger with a little fresh salsa. And here's another trick: bring your own condiments with you (salad dressing is a perfect example!) so that you are never stuck with what's available.

Fears of Working Out

Exercise is absolutely crucial to getting and staying healthy. Many people aren't working out because they are afraid they'll look stupid, they fear trying something new or, well, any other number of things you can think of. These are fears you NEED to get over. Your attitude creates your reality, so it's crucial to have the right one. The power is in your mind, so if you have negative thoughts about your self-image, if you lack confidence, or if you feel hopeless that you'll ever lose weight, you're still at square one. If you constantly tell yourself you're not capable of working out, then you're always going to feel stupid…and eventually you'll give up. But if you harness your mental power with positive thoughts that you CAN do this, and WILL do this, guess what ― you will.

How Much?

You’re not always going to have a trainer with you every time you work out, so if you’re not sure you’re pushing yourself enough (or are worried that you’re taking it too far), best advice is: use your best judgment. If it feels too easy, increase intensity; if it feels too difficult or your form is compromised, decrease intensity. You will find that your abilities change as you move forward, so it is important to adjust your intensity levels as you increase your fitness level. Ideally, make sure you’re pushing yourself and keeping your heart rate at 85 percent of your maximum while you are doing it.

The Truth about Cardio

There is an established misconception that cardio is most effective first thing in the morning on an empty stomach. The theory is that you won’t have eaten in 8 to 10 hours, so there will be less blood sugar available for fuel, which will force your body to draw on and burn more of its stored energy. This is absolutely untrue. A calorie is a calorie no matter what. It doesn’t matter if the calories are from fat or from carbs — as long as you are burning more of them than you are taking in, you will lose weight. If anything, working out on an empty stomach could make you feel weak and could inhibit your performance. The best advice is to do your cardio whenever you have the energy for it, whether it’s morning or evening, on an empty stomach or following a snack. All that matters is that you are putting as much into every workout as you can — do that, and you’re guaranteed to get the most out of it.

Make Substitutions

Remember, just because you’ve made it a point to eat healthy doesn’t mean you can’t go out every now and then to enjoy restaurant food. You just have to know what to look for, what to avoid, and where to make substitutions. You can order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Opt for the grilled vegetables instead of the twice-baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature.

Set Fitness Goals

You're more likely to achieve goals that are attainable in a matter of days or weeks. For example, aim to walk 30 minutes every day for the next two weeks. Or, if you're currently using 5-pound weights for arm exercises, work your way up to 8-pound weights within four weeks.

Get Support

Losing weight isn’t easy. It takes hard work and commitment — and not to mention enlisting others for support. For example, if you are out with friends and they would normally want to share a big plate of the nachos supreme, recruit them to help you out by going with a healthier choice. There should be no shame in your game by being honest with them (after all, that’s what friends are for!). Let them know that you are watching what you eat, and this is something that is very important to you. Have them help you resist – even if it means keeping the chips on the other side of the table, no matter what. Chances are that someone else in your crew is also cutting back, so be each other’s rock and still let the good times roll.

Eating Out

In a perfect world, you'd eat at home all the time. But this is the real world, and sometimes you will eat out. Scour the menu for the healthiest options, and keep in mind that minefields are everywhere ― even salads can be calorie bombs if they're loaded with cheese and bacon and smothered in dressing. Choose salads that feature vegetables rather than high-fat additions like croutons, and ask for the dressing on the side. You can also save money and calories if you split an entrée with your dining partner. Restaurant portions are usually so large that they can feed two!

Change It Up

Maybe you're familiar with the research study showing that multitasking — like checking e-mail messages while on the phone — slows brain function. Well, the opposite is true for fitness training. Multitasking helps your body burn calories faster! Try alternating kick backs with another exercise, like jumping jacks, for an extra boost. Just remember, multitasking is no excuse for sloppy form!

Envision "You"

The best way to get healthier and more fit is to take baby steps, to introduce good habits a few at a time. Did you know that it takes about three weeks to establish a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

Why Dates are good for you

Dates are even rich in several vitamins and minerals. These natural products contain calcium, sulphur, iron, potassium, phosphorous, manganese, copper and magnesium which are advantageous for health. It is said that consumption of one date daily is necessary for a balanced and healthy diet.


The fruit is rich in dietary fiber, which prevents dietary LDL cholesterol absorption. It is also a good bulk laxative.


Dates are a good source of Vitamin-A which is known to have antioxidant properties and is essential for vision. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help protect from lung and oral cavity cancers.


The fruit is very rich in antioxidant flavonoids such as beta carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals. Dates are an excellent source of iron.

Kick the Soda Habit

Not only are regular soft drinks full of empty calories, but studies have linked the consumption of both regular and diet soda to increased risk for heart disease and diabetes.

A Simple Way to Lose

Eating an extra 100 calories a day can cause you to gain 10 pounds in a year. In the same way, eating 100 calories less than usual each day is good start towards losing 10 pounds.

Watch your portions

These days portions have gotten completely out of control — and it’s bound to be the last thing on your mind when you’re in the midst of a relaxing night out at a restaurant.  Make sure you don't go overboard just because there's more food on your plate than you need. Share an entrée with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so that you can save it for lunch the next day. After all, dining out should be a pleasurable experience that revolves around more than just food. Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.

Kicking Off a New Year

If several of your friends and family are interested in getting in shape this year, why not organize a potluck dinner with a healthy theme to kick it off? You can challenge guests to meet a healthy predetermined calorie and fat limit for each dish they bring. Have each guests make copies of their recipes to share. That way, they will all leave with a handful of healthy recipes to make on their own!

Avoid Processed Foods

With the exception of frozen or pre-chopped veggies — which can be timesaving godsends when cooking — they’re typically just junk. Processed foods are a major contributor to weight gain, and they can harm your health in many ways, which is why it is imperative that you know how to spot them and avoid them. The bad processed foods are those that are made with refined grains, vegetable oils, and added sugar. The thing about processed foods is that they can be harmful in many different ways. For example, you might think you're eating healthy by having a salad with bottled fat-free ranch dressing, and you'd never even think about the fact that the dressing contains chemical flavor enhancers, such as MSG. Nonorganic processed meats often contain sodium nitrate and nitrite, which may contribute to colon cancer and metabolic syndrome. But you probably don't think about that as you patiently wait for your number to be called at the deli counter. Are you starting to see the big picture?


The reality is, it’s a lot easier to talk about avoiding processed foods than to actually avoid them! Look at it positively: Eating more whole foods means eating the things we were meant to eat in the first place — things that have a real life and have a “mother.” We should be eating fresh fruits, vegetables, organic lean meats, organic dairy, and whole grains. All that other stuff is full of empty calories that will do nothing but hinder our ability to reach a state of maximum health and wellness.