Eating beans regularly is good for your heart, and you don't need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests that having just 1/2 cup of cooked pinto beans a day may help lower cholesterol, thanks largely to their soluble fiber, plus heart-protective flavonoids—the same kind found in chocolate, berries and red wine—which can help lower your risk for heart attack and stroke.
Pay attention to the language you use when thinking or talking to others. If you’re focused on staying off something completely ‘forever’, then the moment you break your word, the floodgates will open. Try to identify what could have caused you to make that decision (lack of sleep, stress etc), learn from it and be better next time. This is all great learning for you as you add to your toolbox to deal with the challenges of a busy schedule.
When it comes to healthy eating, there is an overwhelming array of theories, diet books and online information about what to eat – which is often conflicting. Although the research is still ongoing and developing, what the experts all agree on is that our diets are too high in sugar, our portions are too big and we should eat a variety of whole natural foods.
Assess your activity. How much physical activity do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? The CDC recommends that adults get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week.
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Of course, you don't have to stick to just pinto beans! Go for a wide variety: black beans, kidney beans, cannellini beans, cranberry beans and fava beans, plus other legumes like chickpeas, black-eyed peas, lentils and more. They're chock-full of fiber, magnesium and potassium—all nutrients that help lower blood pressure and keep your heart going strong.
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could:
Exercise – Try to exercise at least 30 minutes a day, three times a week – it can even be split up into 10 minute walks. The effects of brief physical exertion last much longer than those of caffeine, and exercise decreases stress rather than increasing it! Finding a physical activity that you really like to do will make exercise more fun and something to look forward to as well as help to keep you healthy throughout life. So try something new or something that has always appealed to you.
When performing your energy system training (cardio training), always try to push the intensity of your work intervals. If using a rate of perceived exertion scale to monitor intensity, your work intervals should fall between 7 and 8.5 (i.e., very hard to very, very hard) during your session. Perform as many of your work intervals at the higher end of the RPE range for fastest and best results. (Also try HIIT training, which comes with tons of benefits.)
Hi Tom, Yes, as reported: “Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan.” All of these results were statistically significant. There is a link to the actual study at the bottom of the post, it’s very clearly written, take a look.
Being Healthy is so important. Just change one thing in your life today. Have a healthy life beginning now. Living a healthy lifestyle will bring you happiness, health and the life of your dreams. You can fit into your favourite pair of jeans again. You can enjoy all the benefits that perfect health offers you. You can feel your best at all times of the day.
I agree with David (9th July comment) with regard to diet. Whole grains can indeed have the effect of spiking blood sugar (whole grain bread as just one example) and creating gut inflammation, and therefore low-grade, sub-acute inflammation in general. This is the biggest contributor to chronic disease that we are facing, long-term inflammation. The standard food pyramid is, in my opinion, all wrong. I believe we should eat a more Mediterranean diet, and minimise the grain-based carbohydrates, and the sugars. Then we are considerably further down the track towards a healthy diet that promotes longevity. Of course, all of the other factors mentioned are important as well, but what we put into our mouths is probably the most important, given the skyrocketing rates of obesity first world countries are facing, and now even asian countries as well, who are well and truly catching up.
One of the more difficult situations to handle is the morning tea treat that may well present itself in an office environment courtesy of someone’s birthday, a reward or thank you to your team or a team meeting that requires a snack. These snacks usually include cakes and savories filled with sugar or carbohydrates. Do you have a plan for avoiding these? Do you like to keep quiet about your healthy food choices, or do you prefer to let your team know about the lifestyle changes you’re making? An alternative morning tea snack is a handful of almonds or a piece of fruit.
Do you wake up with enthusiasm for the day ahead? Do you have the high energy you need to do what you want? Do you laugh easily and often, especially at yourself? Do you confidently find solutions for the challenges in your life? Do you feel valued and appreciated? Do you appreciate others and let them know it? Do you have a circle of warm, caring friends? Do the choices you make every day get you what you want?
Choosing whole foods and cooking from scratch is a much healthier way to eat than buying pre-packaged or ready-meals which are high in fat and salt but very low in nutrients. To make sure you’re getting a variety of nutrients, vitamins and minerals into your body every day – a quick rule of thumb is to pick a variety of colours for your meals. Be the artist of your meals and paint a colour picture with a variety of yellow, red and green fruits and vegetables throughout the day.
Smoking not only cuts your lifespan by affecting your internal organs, but it also ages you on the outside by causing skin damage. Tobacco smoking can give you wrinkles, create pucker lines around your mouth, stain your teeth and fingers, rob your skin of nutrients, break down youth-enhancing collagen and make your skin look grey. It makes you wonder how smoking is often marketed as glamorous and attractive.
A very good read. I think you hit the nail on the head and perhaps a few people’s fingers with your comments. USA has about 5% of the world’s population yet issues about 50% of all medical prescriptions worldwide. Common sense would tell us that the more people are well the less the need for public health, medicines and health facilities. An inverse relationship exists which implies an impressive health bill an indication of sickness not wellness. Public health can only be realistically addressed by governments acting in the public’s interest. The amount of money paid to political parties by lobbyists is very tiny compared to the money paid by the health budget and tax payer. Corporations need a cultural shift and to be aware of the growing dissatisfaction by health advocates trying to protect the general public.
The most important aspect here is the mentality you bring to your exercise. Ideally, it’s not a chore but an enjoyable occasion. If that means you invite a friend to make it a social occasion too, then by all means do whatever it takes to get you outside, inhaling fresh air and experiencing the endorphins that our body releases when we are active. The feeling of satisfaction after completing a work out of some variety is hard to beat. It’s also addictive.
An excellent source of vitamins C and A, plus potassium and fiber, tomatoes are also high in lycopene, which works with other vitamins and minerals to help prevent disease. A 2017 analysis of 25 studies found that people with the highest lycopene intake cut their risk of stroke by 26 percent and risk of heart disease by 14 percent. Cooking tomatoes brings out their lycopene, boosting the heart benefits even more.