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Health Department

Heart Healthy Tips – Discover Effective Ways on Managing Stress

You might be feeling a little hopeless now, as if there’s no way on how you can manage your stress levels. Just think about it – all the bills aren’t going to quit coming, your family and career responsibilities will always there, and there will never be enough hours in a day to squeeze in all your errands. But even if you can control these outside factors, you always have more control over how you feel and think during those situations. In fact, the simple realization that you are in control over what you surround yourself with, and you are in control over your life is the very foundation of managing stress effectively. I have some heart healthy tips for you on how to manage stress.
Learning how to manage stress is all about taking charge – being in charge of your emotions, thoughts, your environment, the way you deal with issues, and your schedule. They key here is to live a balanced life, and learning how to be flexible enough to meet challenges head on and hold up under pressure.
Here are some heart healthy tips on how to avoid unnecessary stress in your life:
1. Steer clear of people who stress you out – if there’s a person who causes stress in your life on a consistent basis and you can’t seem to turn the relationship around, then you should take steps to limit the amount of time you spend with that person, or better yet, end the relationship once and for all.
2. Learn how to say “no” to stressful situations – know what your limits are and do your best to stick to them. Whether in your professional or personal life, learn how to not accept additional responsibilities, as taking on more than what you can normally handle is a surefire recipe for stress!
3. Be in control of your environment – if the traffic is causing you tension, take a less-traveled but longer route. If you feel that the evening news is making you anxious, turn the television off. If you feel that going to the market is unpleasant, do your grocery shopping on the internet.
4. Cut down your to-do list – scrutinize your schedule, daily tasks and responsibilities. If you feel that you are putting too much on your plate, identify the “musts” and the “shoulds.” If the tasks aren’t really necessary for you to do, drop them or put them at the bottom of your list.
These heart healthy tips will get you on the right track on conquering stress. Just don’t engage in anything that will upset you, and learn to anticipate roadblocks so you’ll know how to handle them when it comes.…

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Health Store

Healthy Tips for Runners

It’s easy to mistake runners for being super healthy people. In fact this mistake is often repeated by the runners themselves. It’s easy to think of yourself to be a “healthier” just because you run. This smugness has often downed many runners during the worst possible circumstances, like preparing for a race.
This article deals goes through several tips that runners can use to keep themselves healthy. Remember, they may seem to be trivial but these tips can make or break you on your most important running days.
Eating well balanced meals is more important that all the supplements in the world. It is a known fact that a lot of Olympic athletes have gone organic and generally place supplements to their proper place, that is, to supplement 3 to 5 healthy balanced meals.
Making sure to get greens and essential fatty acids that are hard to find naturally should ensure that the runners is in top shape. Also limiting (but not eliminating) your cholesterol intake should give you that much needed boost to perform when you need too.
Running exposes you to many germs. In fact a typical runner will be exposed to more microbes than your typical couch potato. So it is best to be clean. A runner should avoid touching his or her face especially after touching foreign objects. Touching dirt or a dirty hand rail for example can be seriously bad if you don’t remember to wash your hands just before eating.
Runners who are training hard may push themselves to the limit and weaken their resistance. This makes them ripe for airborne microbes which can cause a simple cold or even knock them out with pneumonia. The best way to combat this is to bathe and wash your hands after each and every run.
Sleep should be everyone’s best friend. Most of the western world lack sleep. Runners especially need lots of it to repair their damage tissues, ligaments and hard working heart. Anyone who pushes hard without proper sleep will eventually tear down their heart.
A very dangerous trend for amateur runners is to down an energy drink habitually when running. These stimulants may force your heart beyond their limit. There have been many stories about super healthy athletes dying because of them. So try to limit your stimulants and rest when your heart exhausted.
Slowing down sometimes can be beneficial for serious runners. One of the greatest misconceptions in running is that training for a competition requires you to train until the competition day itself. What others do not know is that competitive runners cut back in their training and instead focus on rest for the big day.
Resting is part of training and cutting back in your training schedule a few weeks before your race will only serve to build up your stamina when race day comes.
All these tips are not hard to do. Runners should take care of their health a little more wisely. Running alone cannot make you healthy. But running is a tool that when combined with a proper lifestyle can give you a long and healthy life.…

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Health Facts

Heart Healthy Tips When Eating Out

No question, it takes a lot of commitment and effort to change eating habits. People can’t just simply undo the habits they have acquired over the years overnight. If you are intent on following some heart healthy tips, I strongly suggest that you ease into new habits gradually. If you do this, you will find it simpler to form positive and new habits that can just be comfortable to you as your old ones. Later on you will discover that your healthy lifestyle will aid you in feeling better, looking better, and best of all, you will have a healthier heart!
If you are intent on keeping your heart healthy, you would just need to keep in mind the heart healthy tips that helped you start live a heart-healthy lifestyle. Whenever you go out to eat, this doesn’t mean that you should immediately lose control of the eating plan you have laid out for yourself. By always making smart and healthy choices, thinking ahead and perceiving the temptations and roadblocks you will encounter, you can easily follow a low-cholesterol, low-fat diet anywhere you might be!
Here are some great tips when eating out:
1. Scrutinize the menu before the server comes to you. Don’t be shy to inquire how the food is made and prepared.
2. Keep in mind that it’s okay even if you don’t finish everything on your plate. You can always bring home a box, to-go!
3. Ask the server if the restaurant can make substitutions such as steamed veggies instead of French fries.
4. Inquire about fat-free or low-fat choices.
5. Instead of adding the dressing on your salad, try asking for a lemon or low-calorie salad for a change.
6. Ask for fruit sorbet or fresh fruit instead of ice cream.
7. For entr?�e, make sure that it’s baked, broiled, poached, steamed or grilled instead of fried.
8. Ask for boiled, roasted or baked potatoes instead of fried. Also, ask for them without the sour cream or butter.
9. Ask for vegetable side dishes minus the butter or sauces.
10. Once you see that all that is listed on the menu are unhealthy and fattening, ask if the chef can make you a vegetable or fruit platter. Most chefs will be happy to oblige.
11. When choosing your main dish, don’t forget to use the basic guidelines of healthy eating. Choose, skinless chicken, fish or lean meat.
These heart healthy tips for dining out will surely keep your heart and your body happy!…

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Health Articles

Healthy Tips For Weight Loss To Achieve Your Goal

Start your day right; your Mother always said that breakfast is the most important meal of the day. And she is right, Have a healthy breakfast in the morning to jump start your metabolism. Your food intake after you wake up will be helping you to burn fat the rest of the day.
Slow down when you eat if you want to avoid over eating. This is the simplest way to lose weight without feeling hungry. The only thing you have to do is chew your food longer, and wait longer in between bites. This will help you to consume less food at each meal.
To change your compulsion to over eat you should channel your emotional eating into more beneficial things, like go for a walk or do any kind of activity that you enjoy. It will help to take the focus off your problems and restore your emotional well being. The foods you can eat to keep you from feeling hungry all day are fiber rich foods like, green leafy vegetables, spinach, beans, berries, whole grains. Each time you feel like you are losing control eats some high fiber foods. Before your main dish eat some high fiber appetizers, this will help you to not over eat.
Exercise is crucial for your body. It is important to achieve good blood circulation and other activities of the human body system. Therefore, diet plans that do not require you to exercise are not going to be as effective as ones that encourage you to exercise. Even if you just go for a walk around the block a few times a week.
If you wear a size 14 and you spend a lot on size 8 clothes as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not ready to wear them in a month.
In reality, you will do much better setting smaller, achievable goals for yourself. If you must use new clothes as motivation, try to go down one size at a time, and do not buy anything that you cannot afford.…

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Good Health

8 Healthy Cooking Tips to Help You Cook Your Own Healthy Food

Cooking your own food has become a great alternative these days if you want to stay healthy and fit. Especially in these times that fast foods and restaurants are booming everywhere, it can be tempting to just grab those instant meals, but of course, it is always important to stay healthy and maintain a healthy weight as well.
To help you in cooking your own healthy meals, here are a few healthy cooking tips that can help you in sticking to a really healthy cooking.
1. Choose healthy ingredients. Go for fresh vegetables and fruits. Organic ones are better choices but if you do not have access to organic vegetables, make sure that you thoroughly wash them with running water especially leafy vegetables.
2. Choose a healthier way of cooking your own food. Grill, bake, roast, steam, or microwave foods. Instead of deep frying, you can also stir-fry. Also choose methods of cooking that can retain the color, the flavor as well as the nutrients of the vegetables and other ingredients.
3. Try some healthier alternatives to fat and foods high in cholesterol. You can also find organic spices and other healthier choices. Avoid processed foods as much as possible. Always check the label of processed foods if you can’t get away with buying one. You can also find alternatives to meat. Soya protein,
4. Use Olive oil or Canola oil for your frying needs. You have to be aware of the different types of cooking oil and make sure that you know which among them is the healthier choice. Consider how much unsaturated fats they contain. The more unsaturated fat, the more unhealthy is your cooking oil.
5. Cut down on sodium or salt. Although you may need to add salt to season your recipe, find other substitutes such as herbs and other natural spices and cut down on your salt. Salt can be unhealthy especially those who are overweight and those who have problems with their blood pressure. Check the labels of processed foods, as you can always determine if the salt content is high, but of course, one good thing you can do is to eliminate the high-sodium ingredient and substitute it.
6. Opt for the low-fat ingredients. If you can’t totally get rid of fat in the ingredients such as butter or milk, choose those with less fats. You can also improvise on a recipe to help you avoid spending more and avoid you in using fats for your recipes. Of course, one good suggestion for you is to eliminate those ingredients with high fat content. You can also modify your recipe to get rid of those unhealthy ingredients.
7. Opt for whole grains rather than those highly refined products. Among the variety of grains that you can use are brown rice, barley, wheat, oatmeal and rye. If you are buying pastries, also check out if they are made from these whole grains.
8. Follow low-fat cooking practices as much as possible. Stir fry instead of using the deep frying techniques. Trim the fatty part of the meat before trying to cook it as well.…