Tag: healthy diet

What Exercise is Right for You?

What Exercise is Right for You?

At Health Through Healing Hands, we would like to consider what exercise you would enjoy and would be best for you. If you are not exercising at present, it would be a good idea to check with your health practitioner to get their opinion. Remember, a healthy diet and committing to any form of exercise will help with your weight loss and tone your body. You have to exercise at least five days a week for a minimum of thirty minutes to obtain the best result.

If you have not exercised for some time,when you first start, take it slowly. We believe that all exercise is good for you and will help you lose weight. What is best, an exercise like walking, weight lifting, yoga, tai chi or swimming? Do you join a gym and do group classes or do you exercise alone? Would working out with a personal trainer be the answer? All you truly need is to keep yourself on track and motivated.

At Health Through Healing Hands we are firm believers in a combination of exercises that include resistance exercises and flexibility training. Not only will you lose weight but you are improving your health at the same time. Recent studies have proven that the risk of osteoporosis is lower for people who are committed to doing weight bearing exercises for up to three times a week. The reason for this is that this type of exercise builds stronger, denser bones. These are a few forms of weight bearing exercises – weight lifting, hiking, step aerobics, jogging or any other exercise form that requires the body’s muscles to work against gravity. You may also include dancing in this category.

The best forms of flexibility training are yoga, pilates and tai chi.

Do You Purchase Exercising Equipment for Home?

The purchasing and the use of exercising equipment is a personal choice. To have this equipment at home, allows you to use it at any time you want. You can exercise through all seasons – so no excuse that it is cold or raining and you can not get out exercising. You are in the privacy of your own home and you may feel more comfortable to exercise this way. We do not suggest you rush out to buy any equipment unless you specifically know that you will use it and achieve your goals of weight loss and a healthy body.

As a member of a gym, I personally like to start each session with the tread mill – but that is my choice. I select the speed I want and I can see how many calories I am burning off in that session – however, not all machines are the same and if you want one with this type of feature make sure you select the right one. Because you can adjust the speed – it is easy to start at a slower rate and as the weeks pass and your fitness levels improve – you will be able to increase your rate to a slow jog. There are both electric and manual tread mills available.

I am also a big fan of the Swiss ball – but again this is my personal choice. There are many exercise that you can do using the Swiss ball but it requires you to get confident and comfortable with it.

Healthy Lifestyle

Let’s define what we believe a Healthy Lifestyle is all about. What do we understand when we say healthy lifestyle or healthy living? Can we be healthy at any age? YES – there is no reason why you can not be fit and healthy and enjoy your life.

Overall health is best achieved through a combination of mental, physical, emotional, spiritual and social well-being and living a life of moderation in all things.

Physical health is where we refer to the total health of the body and the best way to achieve this is through a regular exercise program, eating a healthy diet and having the correct amount of rest and sleep each day.

Mental health can best be described as a measure of our emotions and the absence of any mental disorder. This requires that we try and reduce our stress level or at least learn to cope with the stresses of our every day living. A natural way to reduce stress is have a regular body massage.

Social well-being is mixing and enjoying the company of family and friends. We all need inter-action with other people, as conversation is one good way to stimulate our brain. The maintenance of strong social ties with friends and family is often linked to good health and longevity.

It is very important when thinking of a state of healthy living to consider other factors such as environment, lifestyle, relationships and our access to medical services if we do get ill. Environmental factors have to be considered because it can have a devastating affect on a person’s health. We are all aware of the people who have been exposed to radiation as in Chernobyl and the problems now, found with workers who were exposed to asbestos, who now suffer from a multitude of problems including mesothelioma and lung cancer.

Enjoy Your Job

Another important part of your life that can affect your health is your job or your workplace. Having a job that you enjoy and where there is little or no stress, is very important. You spend most of your waking hours at your place of employment. Stress has a negative effect on the body and causes high blood pressure and this in turn can cause diseases such as stroke and Type 2 diabetes.

We spend most of our lives at work so the best thing we can do is look at what we are doing now and what do we want to do in the future. If you want to change careers, it is as easy as planning and setting goals, to acquire the new skills you may need. It may take a few years but you can achieve anything you want. Think about it, if you think it will take time to development new skills or improve on those that you have – you are right, but if you do not do anything to improve, you will be stuck in the same place with the same problems and the same frustrations. This is not good for your health.

Healthy living today is just that. Follow your dreams and enjoy your life and following a healthy diet and a regime of exercise and fitness that will allow you to maintain your good health.

Maintain Strong Bones

The strength of all of the bones in our body is governed by a few simple factors. We want to make sure that our bones are strong and we can even improve our bone strength.

Exercise

Exercise is essential to maintain good health and increase our bone density. There are two cells that alter the form and strength of our bones. These are the osteoclasts which thicken our bones and then we have the osteoblasts which have the reverse effect and will break the bones down. When we exercise, we can alter the activity of these cells. When you exercise, you are putting force on your bones and this in turn creates an electric current that moves along the bones. During exercise the osteoclasts are stimulated and the result is that this stimulation builds up the bones which are being stressed. When this is happening, the osteoblasts will absorb small amount of bone that is not required.

This action will help increase the strength of the bones.

Diet

Your bones come from a crystal formation called apatite. Large amounts of calcium and a small amount of phosphorus is needed by apatite. We have always been told we need calcium in our diet. Vitamin D (also known as the “sunshine” vitamin) helps the body absorb and use calcium. These days they now add a form of vitamin to some milk products.

Dairy products such as cheese and milk are a great source of calcium. If you tend not to use diary products, there are other ways of getting calcium. Calcium is found in many varieties of nuts, green leafy vegetables, legumes and grains. The nutrient found in milk and other dairy products stick to the calcium and you can lose it. Calcium in dairy products is harder to digest and absorb. That is why you should also get your calcium from the other sources we have already named.

So now you can see why you should maintain a good healthy diet and exercise on a regular basis. Your exercise regime should include both aerobic and flexibility components.

Healthy Foods

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy. There is no one food that can make you healthy. You should have a variety of foods but the main thing is to watch how much you eat. Portion size is very important. Most people eat more than they need to stay healthy.

Berries

Berries are very good for you especially blueberries as they are full of antioxidants. They can be eaten as a snack or made into a smoothie and this is much healthier than having a desert. All berries are a rich source of vitamin C. Another berry that is becoming more popular is the gogi berry. Gogi berries are full of nutrients that your body needs.

Citrus

All varieties of citrus are know for as a rich source of vitamin C. What ever citrus you choose make sure it is ripe. IF you have your own fruit trees, pick the fruit and eat it as soon as possible. If you eat it this way you will get maximum nutritional value. A lot of people will start their day with grapefruit. You can also add a dash of lime to your salad.

Vegetables

There are so many vegetables but most people will often only buy and cook their favorites. If you are a vegetarian or a vegan, you may be more adventurous and try many varieties. We all need potassium, which we find in bananas, but we can also find it in the storks of broccoli. A healthy option for lunch is to have a salad. It is very refreshing.

Whole Grains

It is advisable to use more than one whole grain because you need to mix the grains to make sure your choice is nutritionally sound. For example, you can mix brown rice and wheat kernels and serve with a spicy seasoning. This is a very popular dish in some countries.

Salmon

Salmon is a very lean fish and a great choice if you are looking for a health option. It is a rich source of Omega 3 oil. It can be cooked in a variety of ways but is often grilled or baked. Before eating, squeeze a little lemon or lime over it.

Legumes

Legumes are also known as pods and some edible legumes are peas, dried beans and peanuts. Legumes are a great nutritional choice as they are full of iron and also high in fiber. Peanuts can be used in a variety of dishes.

Nuts and seeds

There is a lot of goodness in nuts and seeds. Everyone has heard that walnuts and pecans are a great brain food. Flax seeds also fill this role and are often mixed into a salad. Flax seeds are another source of Omega 3 oil.

Lean proteins

Lean proteins mean just that – all fat is trimmed from the protein source. One factor here is your portion size. You only need 3 ounces of protein as your daily intake. If you want a non meat protein you may like tofu or a dish of beans and brown rice.

Tea

There are several types of tea that you can drink. Different teas are drunk for different health reasons. Green tea is very helpful if you are on a diet. Some teas can relax you while others will make you more alert.

Olive oil

Olive oil is a healthy oil and you can use it in your everyday healthy diet. You can make a salad dressing with it by mixing it with vinegar. You can use it to fry your foods but do not have the temperature too hot because this will cause the oil to break down.

Eating the Chinese Way.

We all know that a healthy diet is essential but sometimes we do not follow that advice. The Chinese way is to eat sparingly only eat until you feel 80% full. All food must be well chewed so the enzymes in the saliva start breaking down the food immediately. They tend not to have extremely hot or extremely cold foods. They will sip fluids while they are eating and this is often hot tea. Coffee is frowned on in this diet.

There ideal method of cooking is steaming, poaching or stir frying. The traditional diet is one of complex carbohydrates, vegetables and fruit and very low in saturated fats. They prefer fish and they only eat meat in very small amounts.

The Chinese diet avoids the use of dairy because they believe it to be the main cause of allergies and infections. Eggs are rarely eaten but they will eat chicken. Chicken will raise the qi (energy) levels.  They also avoid potatoes, peppers and tomatoes.  Even in the Western world, some people get allergies from peppers or tomatoes.

A grain, particularly rice, is rated very highly in their diet. Pulses such as kidney beans, chickpeas and lentils are also included especially in their stir fries.

They believe that cooking their vegetables is beneficial and builds up the body while uncooked vegetables or cold vegetables have an eliminating action.

Red meat is rarely used in this diet as it is only consumed when the body is depleted of energy.

The Chinese are firm believers that food and herbs is the way to cure many illnesses and diseases. If you can find a qualified Chinese medical practitioner, you can avoid taking drugs and get better in a much more natural way. The old Chinese way was that you paid the doctor when you were well and if you fell ill under his care – you never paid him for the treatment.

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