Healthy Eating

Research has shown that following a healthy eating plan can reduce the risk of developing high blood pressure and lower blood pressure and high.For an overall eating plan, consider the DASH eating plan. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical trial testing the effects of nutrients in food on blood pressure. The results indicate that high blood pressure decreased by an eating plan that emphasizes fruits, vegetables and low fat dairy foods and low in saturated fat, total fat and cholesterol. The DASH eating plan includes whole grains, poultry, fish and nuts and has reduced amounts of fats, red meats, sweets and sugary drinks.A second clinical study, called DASH-Sodium, "observed the effect of reduced sodium intake diet on blood pressure in people followed either the DASH eating plan or a typical American diet. The results showed that reducing dietary sodium lowers blood pressure for both the DASH plan and the typical American diet. The greatest benefit to lower blood pressure were those who ate the DASH eating plan low in sodium (1,500 milligrams per day).DASH-Sodium study shows the importance of reducing sodium intake whatever your diet. But for a true winning combination, follow the DASH eating plan and reduce salt and sodium.

 

Keep your healthy habits even in holidays

 Maintaining healthy habits, including holidays

Fearing the holiday season, and to block its plans to maintain a healthy diet? Well, you do not have to worry about, so that an expert has come up with some suggestions to help you maintain healthy habits intact during this time of year. "The attitude and commitment are as important to a healthy diet at any time of year," said Brittany Glassett, registered dietitian at the Porter Adventist Hospital. "There is no need to deny himself all 'is' at this time of year, but if you're aware of what you are eating and the practice of moderation, can succeed in their goals of weight control - and know that are sticking with your healthy habits, "said Glassett.
Here is 10 tips for healthy eating during the holidays:1. Do not skip meals. Old adage rings true, always eat breakfast. Eat small, frequent meals and snacks throughout the day to help prevent overeating at the holidays.
2. If exceeded in one meal, do not stress about it - just get back on track with your next meal.
3. Do not eat the calories! Monitor consumption of alcohol and soft drinks. Both are high in calories. Try alternating water with alcohol.
4. Alternate - creamy yogurt, sour cream and mayonnaise and herbs and spices to replace salt and fat. You can also add strained applesauce instead of butter or cooking oil in the oven.
5. Eat smaller portions or using a smaller plate. Share a piece of cake and not return for a few seconds.
6. Pace, not race. Eat your food slowly. If you eat too quickly your stomach will not have time to register is full. Enjoy every bite.
7. Avoid tickets - or bring your own healthy snack for a meeting. Chop raw vegetables, low-fat sauces and salsa.
8. Do not litter in the same room as the food. Focus on the company, rather than buffet or bar.
9. Clippings. Dressings and fittings are typically high in calories. Eat turkey without the skin, make the sauce with little or no fat dressings and use of lighter.
10. Be sure to exercise regularly during the holidays. It helps to maintain weight and reduces stress. Bring the family for a walk after dinner or go to the gym in the morning before the holiday activities. Better yet, sign up to run (or walk) a trot for Turkey or any other event.
Finally, do not refuse. enjoy the little things you really enjoy, but the key word is like.

 

Cut Out the Fluff Exercises And Get More Results, Faster

By: Craig Ballantyne, CSCS, MS

http://www.turbulencetraining.com/


You’ve probably used or at least seen a Bosu Ball in your gym before (those blue half balls with one flat side), but what you might not know is that they’re really just fluff exercises.
What do I mean by that?
Well, let me share a personal story with you…
Tony, a personal trainer and former client of mine, came to me one day asking for help. You see, Tony’s a pretty fit guy, but his personal training business had started to pick up, leaving him with less time to workout. So we reviewed his program together and I immediately noticed it contained too many fluff exercises.
Tony needed maximum results in minimum time and Bosu Ball training wasn’t going to cut it.  So what I ended up doing was designing him two workouts that essentially included only the most effective exercises for gaining muscle and losing fat.
In fact, the first superset of 1-leg squats paired with dumbbell chest presses alone was more effective than an entire Bosu Ball workout.  And the second workout challenged him to one of the hardest upper body workouts he had ever done. So you can just imagine how happy Tony was with his new workout program.
And this is just Tony’s story.
I realize working out is often a huge struggle for many of you, either because you don’t have the time, or you’re growing frustrated with the lack of results.
But with the two workouts I’ve designed in Turbulence Training 2K5, one total body and one upper body, combined with newer, advanced interval training programs, you’ll discover a workout program perfectly suited for today’s busy lifestyle.
So, if it’s maximum results you want in the minimum amount of time possible, then this is a program tailored just for you.


About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.turbulencetraining.com/