samiul

Anonymoususer




Plan

1. Habits to check
2. Exercise daily
Learn meLearning
Add Activities to your Plan
3. A heart healthy diet
4. Treat yourself, but with care
5. Maintaining a healthy weight
6. Getting Quality Sleep
7. Regular Medical Check Up

No amount is smoking is harmless. So drop it right away. Even the smokeless tobacco, social smoking, low-nicotine smoking or even present while others are smoking are equally dangerous. While smoking Carbon Monoxide replaces some of the oxygen in your blood which increases the blood pressure.  At this circumstance, your heart is forced to work hard to produce sufficient oxygen for the body.






Sara Young Cddd

I don't smoke but never knew if someone else smokes in front of me.. That too be harmful.


How much tobacco damages your heart is beyond your imagination. The chemicals present in tobacco narrows the arteries, which ultimately leads to heart attack. So first of all get rid of this terrible habit.





Jose Taylor Csfslkdflsjdf

whoops! I don't have this habit.. So no question to quit.


Women smoking as well as being on birth control pills has a higher risk of getting a heart attack or stroke than those who don’t do either as it increases the chances of blood clots.





Sara Young Cddd

Thanks I was never aware of it. My goodness..


If you are going for a heart-healthy lifestyle, then you need to keep your eyes open on how much alcohol you consume. Unless you can’t give up altogether, drink in moderation. Good news is that red wine that too not more than two glasses a day is good for your heart’s health.  For women and men above the age of 65 years one drink a day is permissible, whereas for men of and below the age of 65 can drink up to two drinks.

  • Timing: When you are planning to have alcohol




Jose Taylor Csfslkdflsjdf

Christmas is incomplete without some wine...


Jose Taylor Csfslkdflsjdf

Just a small party at home...


Sara Young Cddd

I know I should be drinking especially when I am having so much of trouble. So I actually jumped to red wine and that's too just for a single glass. No not everyday just this weekend.


Jose Taylor Csfslkdflsjdf

Not a regular drinker. I need not to be strict on this for myself. That is just the best part. But along with it I also avoid soda drinks. They just taste good but not healthy.


Cycling is a low-impact exercise that goes easy on your joints, but an effective cardiovascular activity. You can cycle around the tracks, the road, in the gym or join a cycling club. Even for small daily works you can cycle the way which serves both as exercise again work. It pumps your heart and helps in smooth blood flow, as well as tones your body muscles and strengthens too.

  • Timing: 1 times per Day




Jose Taylor Csfslkdflsjdf

How to pick up the best suited bicycle for yourself? In case you are confused with the types, performance, here check this article. I just got a Giant Escape 3 for myself.. A perfect hybrid bike and very comfortable.. I cycle to the gym now..


Jose Taylor Csfslkdflsjdf

Today no gyming .. took out my bicycle .. and went out.


Your body is built for walking. Walking is a natural way to keep your body fit, no matter whether you walk for miles on a treadmill or the jogger’s park. Make sure that you grab on the comfortable pair of walking shoes, plug in your iPod and get going.It is thousand times better walk a little, rather than sitting down idle on the couch in front of the television.

  • Timing: 1 times per Day




Sara Young Cddd
 Activity: Walking

I got a new activity tracking watch which helped me to achieve my daily walking goals. I am walking around 6 kilometres everyday on an average. That is a great success because really don't walk much maybe it was just around 800m earlier. 


Sara Young Cddd
 Activity: Walking

I got a new activity tracking watch which helped me to achieve my daily walking goals. I am walking around 6 kilometres everyday on an average. That is a great success because really don't walk much maybe it was just around 800m earlier. 


Sara Young Cddd
 Activity: Walking

I got a new activity tracking watch which helped me to achieve my daily walking goals. I am walking around 6 kilometres everyday on an average. That is a great success because really don't walk much maybe it was just around 800m earlier. 


Sara Young Cddd
 Activity: Walking

I am going for walk every day.. A bit tiring and painful at the beginning but hope it will be fine soon.


Sara Young Cddd
 Activity: Walking

Walked faster today with music on. I don't feel much tired or out of breathe but enthusiastic. 30 minutes for today..


Sara Young Cddd
 Activity: Walking

I walked for 30 mins around the park. With 5 mins break. Vigorous exercises gives me uneven heart-beat. Moderate exercise for now.


Mix up your boring low intensity aerobic exercise with a few minutes of strengthening exercises of a high intensity work out. This type of mixed routine keeps you motivated to work out and also builds your body strength, endurance and improves your heart’s health.

  • Timing: 1 times per Day




Sara Young Cddd

Lost a couple of pounds in a week... I feel like dancing.. I almost lost my confidence that I can again loose some... Was feeling so horrible, but now.. Yeah I think I gonna do it.. I love this life.. A healthy life.


Sara Young Cddd

OOOPPPSS.....gained 6 kilos.. A trip to my inlaws place with kids.. a lot of change in topography, cuisine, routine..  And no exercise!!

I had to work out.. I think getting the ideal weight is easier than maintaining that ...

Its been hard to stretch and work out after 3 weeks..


Sara Young Cddd

Lean slim... Great... Now it is just toning up my body.. I am now what I was 10 years back Gosh... Just so happy.


Sara Young Cddd

I defenitely dont have a treadmill, and running is not always my interest passtime. I prefer to workout somewhere indoors. I just came across 9 cardio workouts none on treadmill.. Planning to get along  with it.


Sara Young Cddd

It is warm.. And perfect for intense workout.. Now I dont workout to loose fat but I enjoy doing it.
Perhaps, after few days of efforts it becomes your passion. That is the best part.


Sara Young Cddd

It is better to workout indoors.. just so freezing. Here are 20 exercises for winter.


Sara Young Cddd

Worked out... Like everyday.. Followed by a full meal. However, I took a warm shower right after I worked out. It eases the stretched muscles and helps in blood circulation.


Sara Young Cddd

That half n hour I work out gives me the strength and positivity for day... But I just got a shoulder sprain.. Oooouuuch its painful. Gosh I am rushing to see my doctor.

 


Sara Young Cddd

So long I have been working out... aerobic and interval.. I have already experienced many benits of it.. starting from activeness, peace of mind but I supppose it is better put into words here
 


Sara Young Cddd

I generally work out with a few mix and matches from my own but at last I found a video tutorial on this. It has been really helpful. 30 mins work out.


Sara Young Cddd

15 to 20 mins of intensive workout.. including a light warm up then jumping rope.. BUt I concluded the tiring session with few mins of meditation. I know it sounds crazy but it works like magic. Trust me try it at home.


Sara Young Cddd

These days I workout mild for 10-15 mins


Sara Young Cddd

Crunches on the floor.... 25... Jumping rope for ten mins.. huh! done for the day..


Sara Young Cddd

It has changed the life of mine. More fit, more energetic and moreover it has made my heart healthy.


Sara Young Cddd

Working out has never been so fun. Initially I was working to loose weight to be healthy.. was mostly in tension and now, enjoying it to stay tuned..


Sara Young Cddd

Well, running outside is sometimes hard when its raining. At last I have decided upon interval training.... I mixed it up with many programs like jumping rope and aerobics and weight traing however I just wanted to be sure I don't go wrong. Here are some tips that I found for myself, since I am not planning for a professional fitness coach's supervision at this moment.

 


Jose Taylor Csfslkdflsjdf

It is getting bit hard for me to run. It rains so.. I am going to make is more flexible.. Joining a gym. Got a routine. Well I am fit so my main focus is just to be the same..
 


Sara Young Cddd

I feel it's time to pick up some efficient fat burning vigorous workout regimen. I am not doing much with the walks. So I figured out jump-rope workout would do great only if I do it properly...

 


Sara Young Cddd

M back.... Just had an awesome time.  I am tired a little so thought of working out lazily today... So just some stretches.


Sara Young Cddd

Now these day I'm mixing my exercises, keeping it vigourous as well as moderate.

I learned from certain videos to grab some ideas to how to mix.

This inspires me a lot.. Sometime I just exercise playing those videos; I feel there are people around me and it doesn't look so boring.


Sara Young Cddd

I look most funny when I tend to work out with music. Whew.. But it is more important to continue rather than thinking how stupid I would be looking.


Click on the activity and click "blog about."

You can do this for all your activities.  You'll see the entry listed for the actiivty and in the list of blog entries.

  • Timing: 2 times per Week





Anna Anonymoususer

Are you someone who is desperately trying to lose some extra pounds quickly?  Would you love to lose weight by following a diet without doing any strenuous exercises or medical prescriptions? If your answer to these questions is yes, then we have a diet plan for you. It is called the “Military Diet plan”. The Military Diet is a diet plan which allows you to lose almost 10 pounds in 3 days. In this article, we will go for a 3 day military diet review in-depth.


Xu Pan Stringio

Lewis C Dsafsf

Whew.. Its now smooth. My system is now working very well..


Running is like a blessing to someone who is willing to shed some weight and reduces risk of heart disease. A person weighing 150pounds can burn up to 100 calories by running a mile. No doubt, it has been regarded as one of the best exercises for all (except for individuals with physical limitations or injuries).Warm up for a minute or two before you run. And, if you’re a beginner then mix run for couple of minutes in the middle of walking for five minutes. As soon as you get used to it, increase the minutes you run.

 

  • Timing: 1 times per Day




Sara Young Cddd
 Activity: Running

There has been a marked improvement. I can walk longer n faster.


Sara Young Cddd
 Activity: Running

I have not been working out for so many months that it affected my stamina levels. A few weeks back, I started going to gym. Initially, it was hard with for me to walk for 2 minutes on the treamill but now I am mixing different paces as well as running - it has surely helped me to build up my stamina.


Jose Taylor Csfslkdflsjdf

I am mostly in the gym. So it somewhat makes my body muscles rigid. I wanted it to loosen up. What else then, I picked my water bottle, my towel, my ipod, shades and am out on my way.

I returned almost after an hour. Took a cool shower. Would hit the gym i.e. my work place in eve.

 


Jose Taylor Csfslkdflsjdf

A small run.... for 10 min. But intensive. I did this to warm up myself before going to gym. I got more people to look after so I could do lil workout myself. But, this simple morning routine keeps me tuned and muscles relaxed and flexible for the rest of the day.


Jose Taylor Csfslkdflsjdf

One round of the park!!


Sara Young Cddd
 Activity: Running

Practicing, running every morning for 1 hour... I should not get exhausted in the midway..


Sara Young Cddd
 Activity: Running

I have registered for a running event today... I think I need a little more push towards my "healthy lifestyle". Perhaps I need to take it to a whole new level.

Iron Girl Clearwater Women's Half Marathon &5K

on 12th April....


Sara Young Cddd
 Activity: Running

Spent 15 mins nonstop running.. When couldn't do it a minute more.. I called it off. And later a warm shower and a heavy breakfast I was set... Before I picked up my workpout routine I made sure that my main priorities my lovely hubby and kid were done for their food and well set.. So that now I can focus a little on mme.. And bang on...
 


Sara Young Cddd
 Activity: Running

I am all set for this winter. Infact I am rocking it.. Running at a high pace. Got some tips for you all.


Sara Young Cddd
 Activity: Running

I have been wondering should I go out for a run.. Don't know what appeared to me I just took my apple and started googling. Guess what I google " benefits workout in winter" and here I found this huffingtongpost article. Dont be lazy ... comon go out and work out.. I am doing that.


Sara Young Cddd
 Activity: Running

Ran today... few mins of warm u then ran.. Initially I thought I would be able but I realised I am a bad runner.
 


Jose Taylor Csfslkdflsjdf

Ahhh.. Man running is something we do in our daily life but that is of no use.. We just run to earn our daily bread and butter. And end up in stress. But this early morning run keeps ma system running.. & fresh.. I love it.


Jose Taylor Csfslkdflsjdf

“Run when you can, walk if you have to, crawl if you must; just never give up.”

This is my favorite line from Dean Karnazes..


Jose Taylor Csfslkdflsjdf

Some time I just love a certain change. I ran for 5 miles. It's been a real exercise.. Have been too much hungry.. Huh... gosh. I just want to lay low on the couch for the rest of the day.


Pool is not only a place for you to float around lazily, but a perfect and safe alternative exercise for you if you’re suffering from joint pains. Water creates a multi-directional resistance over your body, which you overcome while swimming. This improves your muscle strength and improves your heart health.

  • Timing: 1 times per Day




Sara Young Cddd
 Activity: Swimming

I find swimming relaxing these days. It is too hot and humid!


Sara Young Cddd
 Activity: Swimming

I am suffering from hypertension, anxiety. I tried many things to calm down Won't lie, it is helping but, temporarily. Today, I had go for a swim. Didn't notice the time, but I guess I was swimming for more than an hour. After that, I fell asllep. Probably, the best sleep in this one month of stress.


Jose Taylor Csfslkdflsjdf

I am trying not to stress myself but improving the blood-flow. So, swimming these and gym is stopped for a week or so.


Jose Taylor Csfslkdflsjdf

Relaxed... I swimmed for around half an hour. This weekly swim washes away the exertion..

#BackToLife

 


Jose Taylor Csfslkdflsjdf

It is a safe alternative exercise.. When I get totally drained out, I can only rely on a good swim. I feel like I cut the water like a fish..

It relaxes the body muscles that get stiffened after spending the whole day in gym.


Jose Taylor Csfslkdflsjdf

Got a lower back pain, taken a day off from gym. No more weights, or instensive workout, instead swimming to relax the pain. Used back strokes only. Hopefully, it would vanish by the end of the day.

 


Jose Taylor Csfslkdflsjdf

I can't stand the heat. What could be better way to cool myself down than a swimming? Hitting the club's pool today.


Sara Young Cddd
Help wanted
 Activity: Swimming

I am focusing on the different strokes now... This really helped me ... Have a look.


Sara Young Cddd
Help wanted
 Activity: Swimming

Oh my my.... there is so many things related to swimming? SO many gears, bath cap, fins, gloves ... water treadmills???  Well I having some lower back pain .. so my friend suggested I should give aerobic break and swim..

Here is a summary of the benefits of swimming...

And a guide to help me get started..


Sara Young Cddd
 Activity: Swimming

Was having a bad back ache this morning. I didn't want to mess it up with a vigorous exercise routine. Swimming eased the pain alot. Though I am still having it.


Sara Young Cddd
 Activity: Swimming

For a change I swam for 40 mins today. These days I have been exercising hard.. Ahhh my muscles relaxed a bit today.


Jose Taylor Csfslkdflsjdf

Not all knows but I used to be the fat face back into my school. I have been always with a down face and at last could take it anymore and decide to get the ideal physic. I used to work out and controlled my biiiiig appetite. Now, it is hard to get the time out, but I swim every alternate days.


Exercise

In order to keep your heart in a healthy condition, you need not to be a diehard sportsperson.All you need is a workout plan that not only reduces the risk factors, but at the same time improves your stamina, potency and flexibility. An active life with regular exercise lowers the bad cholesterol and boosts the good cholesterol, burns the calories and maintains a healthy blood pressure. Even moderate exercise for just 30 minutes would make a huge difference.

Before starting with exercising, you need to understand a few things.

How much you should exercise?

  • In case of moderate exercise, it is recommended working out for 150 mins every week. It depends upon you how will you break and schedule it.
  • In case of intense exercise, you can do it for three days for 25 mins each or 75 minutes of high intensive work out regime. However, if you can exercise for longer, but increase the length gradually so that it doesn’t affect you.

Precautions:

  1. Before you take up exercising do speak to your doctor once, if it is okay with you and what kind of exercises you should do.
  2. While working out, if you have a sudden chest pain, or heart beat racing up, tired or dizzy stop at once. Keep your eyes open to those signs.
  3. Initially you would be having sore, which is absolutely normal and there is no need to be worried about that. Soon enough they will be gone and you will be excited when you feel fresh after you work out.

  • Timing: When you are exercising




Jose Taylor Csfslkdflsjdf

Time to recall.. some important facts.. how much should I work out and everything.
 


Jose Taylor Csfslkdflsjdf

Working out as my instructor as specified...............


Sara Young Cddd

Points noted. My doctor advised me to go slow in the beginning. Then as I loose I may take up running. wish me luck..


Go to courses and look at what's there.  If anything piques your interest, have a peek, and pick it to join. 

Once you have done that, you can delete this activity from your plan.

  • Timing: Once




A diet that is rich in fruits, vegetables and whole grains are good for your heart. Try to avoid unhealthy fats otherwise make sure that they don’t exceed 10% of your calories. DASH or Dietary Approaches to Stop Hypertension and Mediterranean diets are two heart-healthy diet plans. Here’s a comprehensive list of important things that you need to consider in your diet;

More fruits and vegetables – to improve your blood pressure.

  • Have five servings of fruits and vegetables daily.
  • Go for fresh or frozen fruits without any added salt or fat. Such frozen fruits and vegetables retain the vitamin and the minerals of the fresh ones.
  • Instead of candy you can opt for two tbsp. of dried fruits.
  • Include them in your regular snacks; there is a wide range of fruits & vegetables that you can never be tired of.
  • Try to include them as the main part at least once in a day.

  • Timing: When you are eating




Sara Young Cddd

Not sure whether I was feeling lonely bored or what.. I just wanted to feel good and went to the freezer.. Wanted to have a soda.. Took it out even.. Then something stroke me.. I am just loosing the control and gathered myself and I put it back.

I went to the fruit basket instead and prepared a salad , fruit salad took a fork and started to enjoy a noon movie with it.. Then a glass of water with lil' lime and salt. Honestly it has been heaven.. This was how I prepared my snack with fruit and at the same time got over my craving for soda... Jolly Good isn't it?



Sara Young Cddd

I have made it a point to have fruits and vegetables everyday. Why to take vitamin pills when we can have it naturally???


Sara Young Cddd

tried this... it is definitely been a off the track recipe for me but a real delicacy .... Rainbow Fruit Kebobs


Sara Young Cddd

Check out the vegan recipes here. Even my kid finish the whole of it.. One word Yummy.


Jose Taylor Csfslkdflsjdf

Green Veggies Ranked & Rated, they are the powerhouse of energy.. and all the nutrients that a body needs. Against the popular myths they even provide protein to our body. Spinach, kale, collard greens, broccoli, cabbage..


Sara Young Cddd

Made vegan based pasta with peper chicken today. Homely and healthy. Had a whole apple in breakfast.


Sara Young Cddd

Smoothies and juices (vegetable and fruits both) would be a part of the breakfast table. Pete loves the strawberry smoothies.


Sara Young Cddd

Going to grow vegetables, especially the fall produce. I'm going to adapt gardening in my leisre hours. Nice na?


Sara Young Cddd

papaya salad in breakfast after a small workout.. Great morning


Jose Taylor Csfslkdflsjdf

Guess what I got a chance of something really healthy and tasty..  its "The Green" from the juice truck. There were more .. And the crowd were awesome the guys were genius. got no words.. I will be back tomorrow to discover others. Even babies were getting their bottles filled.. Nothing is more inspiring. Check out "The Juice Truck" at corner of Water and Abbott Street,Vancouver.

website: www.thejuicetruck.ca/


Jose Taylor Csfslkdflsjdf

My mom is the best cook in the whole universe.. Got lovely muffins.. and some vegan breakfast.. Nothing is better than this.


Jose Taylor Csfslkdflsjdf

Discovering fruit based deserts these days. My craze these day.. I got a few from here. They are quick one.... try it..


How about creating something for yourself like something you currently do regularly. Work out?  Journal?  Go to a yoga class? ...

Click Add Activity and enter in the information for the activity including the frequency (how often you do - say twice a week).   When you do it you can mark it as "done today" and you can see how regularly you do it.

Once you've added that activity, delete this one from your plan.





moin nex Anonymoususer

Before going to bed make sure you do all these activities.

  • For a good life style you must have dinner 2 hours before you sleep.
  • Don't drink water after dinner
  • Drink after 45 minutes of having dinner.
  • Make sure to wear lose clothes.
  • Go on a walk if you can.
  • Stop thinking about work or scheduled meetings.
  • Talk to your family.
  • Stop using mobile.
  • Have milk.
  • Apply natural face mask if you can.
  • And try to sleep early and get up early in the morning.


A diet that is rich in fruits, vegetables and whole grains are good for your heart. Try to avoid unhealthy fats otherwise make sure that they don’t exceed 10% of your calories. DASH or Dietary Approaches to Stop Hypertension and Mediterranean diets are two heart-healthy diet plans. Here’s a comprehensive list of important things that you need to consider in your diet;

 

 

Avoid unhealthy fat and cholesterol to lower the cholesterol

  • Avoid saturated fat; keep it less than 10% of your daily calories.
  • Use unsaturated fat and oil for cooking like olive oil, canola oil, soya oil and sunflower oil.
  • Avoid taking butter, lard, hydrogenated margarine, cream sauces, coconut, cocoa butter, bacon fat and so on.
  • If you have LDL or bad cholesterol, lower it than 200 mg. daily.
  • Make sure that your total fat intake is less than 30% of your daily calorie intake.
  • For salad dressing, choose oil based dressings in place of creamy ones.
  • Try grilled, boiled, baked, broiled or steamed food and avoid having fried food.

  • Timing: When you are eating




Jose Taylor Csfslkdflsjdf

Sometime if I have oily food, I have to relieve myself with an antacid. Gosh! I really hate that. The soda used to be my favorite drink that freed me.. but that is now off the list.

No oily food, no deep fries!!


Jose Taylor Csfslkdflsjdf

Bad cholesterol is aweful.. It needs to be discarded from our lives... Here, Mayo Clinic thrown some light on it.


Jose Taylor Csfslkdflsjdf

Got recommendations for fat intake.. Mayclinic.org giving the information on fat intake depending on the types - Monounsaturated, Polyunsaturated Omega 3 and Saturated fats.


Jose Taylor Csfslkdflsjdf

Checked!! Following strictly.


Jose Taylor Csfslkdflsjdf

More about choosing healthy fats... it helped me alot in regards to my dietary plan.


Jose Taylor Csfslkdflsjdf
Help wanted

From now I would cross check my kitchen ingredients.... the fats that I am avoiding seems to have a secret entry to my kitchen through those processed food.. No more of this better I get oil free cooking methods or olive oil, coconut oil..


Sara Young Cddd

From the last few weeks, I am having less or no skin problems. I know the unhealthy fats are really taty but sometime I have to think of health. WHo says healthy food with healthy fat are not tasty..


Jose Taylor Csfslkdflsjdf

Only olive oil in my kitchen...!!


Sara Young Cddd

I may not have logged this piece of detil but for last two weeks, I have replaced butter, cream, saturated oil with olive and sunflower oil. While cooking I go for broiled or grilled one. Now NO FRIES....

 


DASH or Dietary Approaches to Stop Hypertension and Mediterranean diets are two heart-healthy diet plans. Here’s a comprehensive list of important things that you need to consider in your diet;

Include fiber in your diet – suggestive 20g to 30g regularly.

  • Sources of fiber; wheat, rye, bran, oats, peelings of fruits and vegetables, whole grain pasta, brown rice, ground flaxseed, whole grain flour, whole grain bread, etc.
  • Include high fiber cereal with 5g or more fiber in a serving.
  • Don’t rush to make changes, begin slowly then increase it.
  • Increase water consumption along with fiber, they work hand in hand.
  • While shopping, read food label first and choose one with highest fiber content.

 

  • Timing: When you are eating




Jose Taylor Csfslkdflsjdf

Milk, cornflakes and honey in breakfast and some oatmeal in lunch, with grilled chicken and sauted veggies.

I think I have grown as a cook in a year!! But, at sametime pretty fitness freak.


Jose Taylor Csfslkdflsjdf

Banana Oatmeal Smoothie... Some banana  chopped, strained yogurt, skimmed milk, fruit juice (I tried grape juice), honey, oat, cashew and almond together blend and refrigerate overnight and next morning a yummy smoothie waiting for me..


Sara Young Cddd

Anyone facing trouble or having confusion what to eat when it comes to fiber.. Here are some smart ways to include fiber in your diet.I know since I have applied these ways and trust me on this.. Really Works.


Sara Young Cddd

wheat rye are now my breakfast and super.. I make sure I drink enough water to digest and keep my system clean.. even vegetables have high fiber content... just came to know


Jose Taylor Csfslkdflsjdf

When it comes to working out and losing weight, it is important to have sufficient amount of high fiber foods which are low on carbohydrate. It helps in digestion, sustaining energy and managing the hunger. Raspberries, Avocados, Flaxseeds, Oats, Lentils, Broccoli,Cabbage, Apple, Brussels Sprouts are some of the fibers I just came across.


Jose Taylor Csfslkdflsjdf
Help wanted

wow.... though protien is mostly mention but fibers play an important role too. I was aware however now daniel too mentioned and explained it........ here it is


Jose Taylor Csfslkdflsjdf

I cannot stay without water. After running and working out I really need to hydrate myself. water and juice are my BUDDIES


Sara Young Cddd

Skimmed milk, cornflakes with honey and nuts....... that's my lazily morning breakfast. Gave a healthy kickstart to my morning after swimming.
 


Sara Young Cddd

3 liter of water every day..


Human body needs protein for the growth and strength of muscles. While doing so, keep inmind that all protein sources are heart-friendly. If you are a risk of heart disease you need to choose wisely over the sources of protein.

Choose low-fat protein sources

  • Low-fat, fat-free or soya based cheese are good options.
  • Others are Soya milk, almond milk, skimmed or 1% cow’s milk, low-fat yoghurt.
  • Have skinless poultry, fish, egg whites, lean meat. Have skinless chicken breasts.
  • Dried beans, peas, lentils are good for protein and also low in fat.

  • Timing: When you are eating




Jose Taylor Csfslkdflsjdf

Oh, I am getting crazy for some yumlecious chicken pieces. I am going out tonight. Amd make sure to return home with smile on my face... :)

It's cheat day!!


Jose Taylor Csfslkdflsjdf

Lean chicken, fat free milk, and egg... Yeah! It has been too much for a day. But, c'mon I love them.

And, I workout daily so I thinkn its okay.


Jose Taylor Csfslkdflsjdf

For those who workout in gym, protein shake is a must. Not all understand, they not only provide us the nutrients, but there are many health risks associated with them. Keeping those in mind I discovered with WebMD a few things to understand which protein shake to have.


Jose Taylor Csfslkdflsjdf

Simple and easy " How to Make Grilled Sardine". It doesn't require too many ingredients or time. I am trying it today. Would get some sardines on the way back home.


Jose Taylor Csfslkdflsjdf

Here're some high-protien snacks, still I need to be choosy ...  not all of the snacks I prefer to eat. Tofu sticks, Soy milk smoothies, Nut butter boat, hard boiled eggs are perfect for me.. Absolutely mouth-watering!! :D


Sara Young Cddd

I am going to have Crabs today, which are very rich in protein and omega-3 fatty acid. Now just searching for some recipe that is easy-to-cook..

Crab Recipe

 

 


Sara Young Cddd

Planned to have chicken breast in dinner. Here are 23 recipes that you may even try at home. Take a look.
 


Sara Young Cddd

This article is definitely a consolidation of all the ways (Healthy ways) to have non vegetagian food.


Jose Taylor Csfslkdflsjdf

Chicken, egg, milk are mandatory these days in my daily diet... but sometime I skip that and also keep in mind healthy food wins over everything. Staying healthy is the prime thing on this earth.


Jose Taylor Csfslkdflsjdf

As per change in plan -

from now I would be having

2 eggs daily

Butter

Milk

Meat  as mandotory .............


Jose Taylor Csfslkdflsjdf
Help wanted

Today my trainer adviced me to include more protien meat, egg milk to make my muscles stronger. And on it since I work vigorous I shouldn't get weak in the course... So there would be certain changes in my plan now.

Since my heart is healthy beating well I can do a little switch huh? What say?


Sara Young Cddd

Going to have some crabs today..................


Jose Taylor Csfslkdflsjdf

Planning for my favorite peper chicken with veggies today.. Inviting my friends over to my place.. It will be really an amazing weekend..


Sara Young Cddd
Help wanted

I'm confused.. I heard pulses have protien but is it good? Well I am having soya milk, but I prefer to have chicken.. the skinless breast portion.


Jose Taylor Csfslkdflsjdf

Bread, butter, poched egg and grape juice .. What a morning!!

GOOD MORNING!!


Jose Taylor Csfslkdflsjdf

Grilled chicken breasts with fresh sauteed beans and carrots and mashed potato. . . in lunch. My weekend tastes great and delicious.


The unsaturated fat of fish is known to us as omega-3 fatty acid. It reduces inflammation that damages the blood vessels. It lessens triglycerides, lowers blood pressure, reduces irregular heartbeats and thus decreases the chances of stroke or heart attack. To get the health benefits from fish, learn to add a healthy amount of fish to your diet;

Food with omega-3 fats

  • They raise the good cholesterol level and are proven to be beneficial for heart.
  • Have cold-water fish like salmon, herring, tuna, mackerel and sardines at least twice a week.
  • Have goal to have fish twice a week.
  • Walnuts, soybean oil, canola oils are other good sources of omega-3.

  • Timing: 2 times per Week




Sara Young Cddd

I made honey glazed cod. It is a Korean dish. I just adapted it coz there were several ingredients missing from my pantry. However, it turned out quited better than I assumed it would be.

 


Sara Young Cddd

I am going to cook fish today. I got Cod fish.. It's so fresh! 

Tomato & Thyme Cod Recipe


Sara Young Cddd

I am going to cook fish today. I got Cod fish.. It's so fresh! 

Tomato & Thyme Cod Recipe


Sara Young Cddd

Recently, I am unable to stand the taste or even the smell of fish. So, I have started taking supplements. Also, I change my oil to canola.


Sara Young Cddd

Pretty fast  salmon recipe that I tried; Baked Salmon With Baby Peas... not only it is easy but also full of nutrients. Try it home..


Sara Young Cddd

Awesome recipes rich in omega 3 fatty acid.Check these two blogs.

Here goes....Bonappetit

Here goes... Foodnetwork


Sara Young Cddd

Some benefits of eating fish rich in omega 3 fats... 2 servings a week and offcourse low-sodium, low-fat seasoning...

Heart.org, sharing some valuable information on this.


Jose Taylor Csfslkdflsjdf

None or two... a long infact very long list of foods that are high in omega3


Sara Young Cddd
Help wanted

I tried this recipe that I found this weekend. Roasted Salmon with Tomatoes and Olives. Yes I used lemon instead of orange and noe to mention it was amazing. So easy to make. And super healthy. You must try.


Sara Young Cddd

Baked fish with mashed potatoes and sauted beens and carrots. To spice it up there was sauce and spice.. Finger licking good.. !! Patting my back.


Sara Young Cddd

I love meat but I am cutting it down now. In fact I am preparing Salmon in a tangy Asian style. Yum Yum..... I am already hungry.


Sodium in body holds onto water. This exerts pressure on the blood vessels and heart, leading to high blood pressure. High blood pressure is one of the risk factors associated with heart disease. Hence you need to check your sodium intake;

Limit your sodium intake

  • It maintains blood pressure. African, Americans, people of 51 or older diagnosed with high blood pressure, kidney disease or chronic disease shouldn’t have more than 1500mg daily while healthy adults can have no more than 2300mg.
  • Avoid extra salt to the food.
  • Avoid packaged would where salt is used as a preservative.
  • While purchasing, choose what contains less than 300mg per servings.
  • Avoid meats like bacon and sausage
  • Using sea salt in cooking is advisable as the sodium content is low.
  • Fresh and frozen fruits and vegetables have less sodium.

 

  • Timing: When you are eating




Sara Young Cddd

120/80.... Absolutely perfect.. I stopped eating packaged food...


Sara Young Cddd

I am having fluctuating blood pressure so, balancing salt in food.. Perhaps I get exhausted in the morning workout.. Need some salt in food... but just a lil'.


Sara Young Cddd

Using Iodized Salt... It is important to maintain a correct intake of iodine.. Especially for women.


Sara Young Cddd

I have checked on sodium intake... and seen that my blood pressure is absolutely NORMAL.. That's a sweet reward for all the sacrifices I made.


Sara Young Cddd

now no more extra added salt. Even no salted nuts, I had roasted one in snacks today.


Nuts and seeds are great snacks. They contain important nutrients like Vitamin E, Plant Sterol, Unsaturated fats, Fiber, L-arginine, Omega-3 fatty acids which lowers low-density lipoprotein or LDL or bad cholesterol. It improves the lining of the arteries and thus reduces risk of fatal heart diseases.

 

Nuts & Seeds is of 80% fat, though healthy one. So you are advised to have only in small serving.

  • 5-6 nuts are a serving size for nuts like walnuts, hazelnuts, cashews, almonds, and mixed nuts.
  • Select dry roasted rather than cooked in oil.
  • Avoid nuts that are coated with chocolate, salt or sugar. They are no good for your heart.
  • To settle on the serving size for other nuts and seeds read the food labels.
  • Nut oils also contain omega-3, saturated fats but no fiber. Don’t over heat it tastes bitter. Use it moderation.

 

  • Timing: When you are having snacks




Sara Young Cddd

I mostly have roasted cashews and almonds. 


Jose Taylor Csfslkdflsjdf

Cashew, raisin, almonds; I am carrying some with me.


Jose Taylor Csfslkdflsjdf

Fueling up my body with some great breakfast... which are quick and perfect for me to me boost up my energy level.. A perfect blend of nutrients, fibers and everything.. Check out.


Jose Taylor Csfslkdflsjdf

I understand... Nuts give the required calorie that we need. Too many benefits, keeps heart healthy.


Jose Taylor Csfslkdflsjdf

Started off having almonds and cashews in morning.. This way I am easily meeting and maintaining my daily nuts requirement.


Sara Young Cddd

Almonds in morning .... I made a note to have it every morning. I just read it somewhere having overnight soaked almond.


Sara Young Cddd

An awesome guide to nuts and seeds.. I am going to follow it up. what to eat, what not to, what is their nutritional value and so on.. even how to have them.. Mindblown.... take a look yourself
 


Sara Young Cddd
Help wanted

Blackberry Apple Almond Salad .... not only easy to prepare but a fantastic snack. Loaded with all the vital minerals like magnesium, potassium, zinc. Click here for the recipe.


Jose Taylor Csfslkdflsjdf

snacks with almonds............................


Check the proportion

  • Don’t eat until you feel stuffed. It is important to keep a track of number of servings you eat.
  • Go for more of food which are low-calorie, nutrient-rich and avoid fast food, processed food, which are rich in sodium, calorie.
  • What you eat and how much you eat, both are equally important. It is a skill to judge the serving size like one serving of pasta is ½ cup, again for fish, meat or chicken it is 2 to 3 ounces.

  • Timing: When you are eating




Jose Taylor Csfslkdflsjdf

Eat the right proportion, neither too much of it nor too less. Just the right.. I keep on telling my students out there. You know about the diet, how it should be and what to avoid.. It varies but the basic rule is to check the proportion.

Overeating doesn't help.. It is a disorder. It is more important to be healthy than to be in great shape.


Jose Taylor Csfslkdflsjdf

Must say.. Obesity is a big problem... noways.. I may look like I eats tonnes but no over-eating. Check out the srticle from fitday on "Obesity"


Sara Young Cddd
 Activity: Check the proportion

I checked and customized my daily food plan with "choosemyplate.gov".. I am enclosing a screen shot of the plan.


Jose Taylor Csfslkdflsjdf

Eating right proportion is do important.. but there are certain ways to measure them.. here's it ... "how to measure out food proportions"


Sara Young Cddd
 Activity: Check the proportion

I am really hunger, but there is time for dinner... don't what would be best so just had some organic fruits.. an apple and a banana.. great.. am full now. I read it somewhere yesterday GMO( genetically modified organisms) is found in almost all the processed foods...gosh


Jose Taylor Csfslkdflsjdf

I would definately check my proportion.. would eat when I am actually hungy... not just because am tempted


Sara Young Cddd
 Activity: Check the proportion

Fruit salad... both healthy and mouth watering. But I am not going to over-eat.. Proportion strictly under-check :)


Prepare your meal menu ahead

Now that you know what is good for your heart and what not, you are all set to get into action. Create your own daily menus emphasizing mainly on vegetable, fish, fruits, whole grains. Strike a balance and ensure that your body gets all the required nutrients. And, same time varieties can make it interesting.

  • Timing: When you are eating




Sara Young Cddd

And here are some great post-workout meals (for women).


Jose Taylor Csfslkdflsjdf

Ahh I am saved.. I don't have to cook a lunch now. I just prepared the stew right ahead in the slow cooker.

What a relief!!


Sara Young Cddd

Not only it saves me from the last minute confusion, but also saves me quality time that I devote to my kids.

 

 


Jose Taylor Csfslkdflsjdf

I love fresh cooked foods, even fresh vegetables and fruits. So,I prefer to prepare my tomorrows menu today.. and do the shopping. In case I have other priorities, I plan some fast recipes. I save time, I have fresh food. Planned perfectly.


Jose Taylor Csfslkdflsjdf

Checked!! Following strictly.


Jose Taylor Csfslkdflsjdf

Preparing food needs alot of planning. Offcourse these foods need to be prepared way ahead. But I am going to try this.. I need something that is rich in vitamin, protien, fat but the healthy one. These seem to be great.


Sara Young Cddd

I have planned my whole day meal today itself. I don't have to spend time worrying about and also having time to focus on the other important activities


It is okay to grab on to outside food once in a while. But be careful while doing so as they are rich in fat, calories and sodium.

  • Call for food that is low on fat, salt. Follow the strategies as you do at home.
  • Plan beforehand what you would order.
  • Avoid food with creamy sauce or toppings.
  • Choose food item that are grilled, steamed or boiled. Avoid fried food.





Jose Taylor Csfslkdflsjdf

Christmas inner with my family ....I miss you Mom.. Year long I crave for this day..when we all are together.. eating, smiling, merimaking. I love you Mom. Merry Christmas.


Sara Young Cddd

The good news is that I am in good shape and healthy .. it calls for a treat. Eating out with my hubby, and kids .. I am really happy..........


Sara Young Cddd

Today was my "Eating Out" though I did't take a trip to any restuarant, but I just fulfilled the wish of my tastebuds. Yup its not for me but I am fine and on it I just kept it low.. Its Mutton Keema


Jose Taylor Csfslkdflsjdf

going out on a date...


Sara Young Cddd

Am going to be very busy for the rest of the day packing. Not exactly a eating out plan, but it's a weekend trip with my family. Am excited.
 


Jose Taylor Csfslkdflsjdf

Eating out with my buddies. A reunion after 2 years. Got to go now..


Maintaining a healthy weight

Heaviness jeopardizes the heart health and also creates stress. It increases the chances of high blood pressure, diabetes, high cholesterol. Calculate your BMI or body mass index. If it is 25 or higher you are likely to be at a risk of heart attack and stroke. However, apart from BMI, your waist measurement also tells you if you are overweight.

Men with waist measurement of 40inches or 101.6cm or more are considered overweight.

Women with waist measurement of 35inches or 88.9cm or more are considered overweight.

If you want to shed some extra then;

  • Avoid deserts and sweet.
  • Avoid over-eating.
  • Avoid high-calorie drinks like soda.
  • Opt for portions as planned don’t overdo it.

  • Timing: When you are overweight





Jose Taylor Csfslkdflsjdf

Are you kidding me?? I gained 6 extra... Couple of weeks no workout bit reckless uncontrolled eating I guess. But, I tried to avooid cheesy oily foodies.. gosh I got to hit the gym right away!


Jose Taylor Csfslkdflsjdf

According to my BMI, waist .. I am maintaining an appropriate weight.


Jose Taylor Csfslkdflsjdf

Workingout, eating appropriate for a healthy weight.... Now I have it.


Sara Young Cddd

When for a morning walk... sweated with a smile...


Sara Young Cddd

At last I am back in shape.. without any medication or even dieting... just being healthy......... M no more over-weight yuhuuuuuuuuuuuuuuuu...


Jose Taylor Csfslkdflsjdf

Healthy weight................................ Maintained.


Sara Young Cddd

I have lost alot of weight recently.. But according to the waist measurement I am too much bulky. Gosh..


Jose Taylor Csfslkdflsjdf

I measured. I am in a perfect shape. Relieved not much of a restriction.


Quality Sleep

Without enough sleep one have a higher risk of overweight, high blood pressure, depression, diabetes, heart attack. Adults need 8 to 9 hours of sound sleep every night. If you wake up without alarm clock and feel rejuvenated, then you had a good sleep. In case you are struggling to get out of your bed, then perhaps your sleep has been incomplete.

  • Schedule a time for getting to sleep and a time to bed up. Maintain it every day.
  • It is easier to sleep when your room is dark and quiet.
  • Talk to your doctor if you are yawning or feeling tired even after enough sleep. If you are waking up with a headache, snoring loudly or wake up many times sleeping then you are like to have Sleep Apnea. CPAP treatment reduces the threat of heart disease caused by Sleep Apnea.

 

  • Timing: 1 times per Day




Jose Taylor Csfslkdflsjdf

I got this weekend off. I would sleep late. It is just the thing I need. A good night sleep.


Jose Taylor Csfslkdflsjdf

Some great sleep... !! I got no plans to go out .. just be at home and sleep with any worry to be punctual.


Jose Taylor Csfslkdflsjdf

Last night I didnt have great sleep.. perhaps thats why I am so tired today.


Jose Taylor Csfslkdflsjdf

I am going to spend the day resting.. if required will go to see my Doc.


Sara Young Cddd

I am having some problem in getting a proper quality sleep these days perhaps for last 10 days. Often I woke up in the middle of the night.. Sometime I woke up after every one hour. I am pretty confused.. Honestly this is keeping me tired all the day long. Neither I can workout vigorously nor focus....

What I should be doing?


Sara Young Cddd

I am having some problem in getting a proper quality sleep these days perhaps for last 10 days. Often I woke up in the middle of the night.. Sometime I woke up after every one hour. I am pretty confused.. Honestly this is keeping me tired all the day long. Neither I can workout vigorously nor focus....

What I should be doing?


Jose Taylor Csfslkdflsjdf

Dont have much to blog about this.. apart from that I make sure to give my body and mind the hours of sleep and rest it requires. ..... 8 hours


Sara Young Cddd

Need to take a complete nap....


Jose Taylor Csfslkdflsjdf

I work out so I need to give ample rest to my body too.

8 to 10 hours of sleep .


 


Sara Young Cddd

I sleep for 8 hours only.. Me tired today after all the activities and fun.. Just a nap. Cya


Sara Young Cddd

Maintained time schedule for sleep for months now. But today I have been yawning.. Perhaps my body need a few hours of rest more. Would go to bed early tonight.


Jose Taylor Csfslkdflsjdf

Try hard to not to reach the "snooze" button.. My can say in this matter that, if you got to sleep on time, you can easily get a nice sound sleep and also rise up early.


Regular Check up

You need to regularly check your blood pressure and cholesterol. If you monitor regularly it would warn you before it’s too late.

  • Blood Pressure. Most favorable blood pressure is less than 120/80 millimeters of mercury. Generally adults should check it in every couple of years. However, if you are having any risk factors, then you should check more frequently.
  • Cholesterol. Everyone should check their cholesterol level at least once in every five years. Children having a family history of heart disease should be screened in childhood only.
  • Diabetes. Diabetes is a risk factor for heart disease, so consider having a fasting blood sugar test. Consult your doctor, follow his advice and accordingly get the test done. According to American Diabetes Association you should start testing at the age of 45 years.

 

  • Timing: When your doctor advises




Jose Taylor Csfslkdflsjdf

Pulse - 125bpm

Blood Pressure - 144/100

Both don't seems good! Too bad, I didn't see my doctor for last 2 months..


Sara Young Cddd

Got to see my doctor, I didnt go for a full check up for long.
 


Jose Taylor Csfslkdflsjdf

Its been couple of months since I went for a check up. So I planned to go and see my doctor today and check my blood pressure, a blood test.. After all health is wealth right? I have to make sure while building up my body muscles I didn't overlook my health..


Sara Young Cddd

Sometime we should conduct a detailed check up including blood tests,x-ray, kidney functioning test apart from the physical ones. Here's an article that explain the importance of routine medical check ups


Sara Young Cddd

My cholestrol is stable, blood pressure is 120/80 and the diabetes too. Wow.. Nothing could be better than this.  Atlast I achieved..... I am fit and fine


Sara Young Cddd

Gone to doctor for a check up and run some routine tests.... gonna get my reports tomorrow.. I am just so excited to see how well it all go..............


Sara Young Cddd

Gone to doctor for a check up and run some routine tests.... gonna get my reports tomorrow.. I am just so excited to see how well it all go..............


Sara Young Cddd

Gone to doctor for a check up and run some routine tests.... gonna get my reports tomorrow.. I am just so excited to see how well it all go..............


Jose Taylor Csfslkdflsjdf

Oh I am just fine.. all normal. Nothing could be better than this.


Sara Young Cddd

My cholesterol is almost getting normalized, blood pressure is perfect. The best part is that I lost weight 10lbs.


Sara Young Cddd

I have high blood pressure, cholesterol and diabetes. Am so tensed.


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  • Timing: Once




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