29th September is World Heart Day! It is an important day for raising heart-health awareness!
How healthy your heart is? Since World Heart Day is fast approaching, it is high time to make changes to our lifestyle and educate people about heart disease and ways to prevent it. Supporting heart health includes a combination of exercise, a heart healthy diet and heart supplements.
First, we look at those 30% factors which affecting our heart health. Your genes, gender and descent. If you have a family history of heart disease, you are automatically on a course to develop the disease yourself. However, much of the reason that multiple generations in a family have a particular condition is that the family chooses lifestyle habits that make them more prone to a certain disease. Men have been shown to have higher incidences of heart attack than women, and they also have the heart attacks earlier in life than do women. Therefore, men must especially watch their heart health, even earlier in life, to ensure a long, healthy life. Last factor, certain nationalities have sometimes shown a predilection for certain conditions and diseases. An excellent example of this is the Japanese, who typically have lower blood pressure and chances of heart disease than Americans.
Well, there are 70% factors which are within our control, our lifestyle. Here are some easy and simple ways to do that:
Heart Health Nutrition / Supplement:
There is really no such thing as a heart healthy diet! What we’re talking about is well-balanced nutrition which is recommended for everyone. The reason we think it’s a heart healthy diet is because of the consequences associated with unhealthy eating which have a direct or indirect influence on heart health.
Take plenty of fibrous foods such as whole-grain cereals, potatoes, and bran to help you lower the risk of heart disease. Avoid fat products. Eat more of fruits and vegetables – they are a good source of fibers, vitamins and minerals. Reduce salt as much as possible in your foods to maintain your blood pressure and sugar level under control. Include fish in your meals at least twice a week. Monitor your calories intake and it is always good to know how much fat, salt and sugar the product contains. This will help you choose a diet with less calories.
Having Herbalife Formula 1 shake everyday provides well-balanced nutrients and Herbalife Heart Health Set (Omega 3 Fish Oil with EPA & DHA & NW Formula) an easy solution for taking care of your heart, nourishing your arteries at the cellular level* For more details, please check out the product info here.
Quit Smoking! Almost one in every five people die each year because of smoking. The chemicals in tobacco smoke not only damage blood cells, but also weaken the function of your heart and blood vessels. If you are a smoker, the best thing to do is to quit right away.
Alcohol contains more calories. Drinking regularly and over a long period of time, can increase your blood pressure which is the main cause of heart disease. It also weakens the heart muscle, and this can lead to heart failure.
Keep your body fit by doing regular exercise. Simple physical activities such as walking, running or swimming increase skeletal muscle strength. This also helps reduce blood pressure and cholesterol levels to prevent heart disease. Make it a habit and spare at least 30 minutes of your day.
Obesity is the global epidemic now. Nearly 49% of all Malaysian are overweight. This leads to developing health problems such as heart disease, stroke, high blood pressure, diabetes and more. Hence it is a must to maintain a healthy weight. You should check your body composition (body weight, body fats%, visceral fats, muscle mass) at least once a year. If you are overweight, take precautionary measures like eating fewer calories than your body needs and doing aerobic exercise for 30 minutes daily.
All of these things-heredity, gender, lifestyle, diet, supplementation- affect your chances of developing heart disease. In order to prevent cardiovascular disease and improve your heart health, it is important to take charge, to do research and know what your body needs for optimum health, and then do act upon that knowledge to better your heart health today.
Ask for help now! Consult us for a Complimentary Body Composition Check and Heart Health Solution now!
Most doctors will tell you that you should gain anywhere between 11-16kg through out your pregnancy. You should aim to gain about 1-3kg during your first trimester, although more often than not most women find that they lose weight their first trimester. The culprit to this is morning sickness. Some women suffer from such a severe case of morning sickness they can not keep anything down. Chances are your doctor will not be too concerned if you lose a few kg that first trimester as long as you gain steady throughout the next two trimesters.
Your second trimester is where you will probably put on most of your weight. Most women put on about 0.5kg a week, so roughly four or 2.5kgs a month which brings their second trimester weight gain to about 5-7kgs. Some women put on more while others put on less. Do not be surprised if you put on a lot of weight one month and not so much your next.
For the 7th and 8th month you will should probably continue about 0.5kg each week or so. Look to gain between 3-4kgs those months. Most women find that their weight gain slows down in the 9th month. You might find your weight gain coming to a end as your due date draws nearer. This can be a sign that labor is on the horizon. Or, you may find that your weight gain continues especially if you are retaining a lot of water.
So where does all this weight go? It doesn’t really make sense that you should gain between 11-16kg if your baby is only going to weigh around 3kgs. Let’s break down where the extra weight goes.
First, you have your baby. A average baby weights about 3.5kgs. Some can weigh more and some weigh less. That amniotic fluid that your baby has been swimming in for the past nine months weighs about 1kg. Figure in about 0.7kg for your breast enlargement and 0.5kg for your placenta. Your uterus, which started off about the size of a golf ball has grown to weigh about 1.6kg. Your body should be producing about 4kgs of extra blood by the end of your pregnancy and about 3kgs of fat. Let’s not forget the extra fluid of about 1-1.5kgs that your body might be holding on to. All this equals to the grand total of about 11-16kgs.
Now keep in mind this is just a estimate and not a guarantee of how your weight will fall. There are women who wind up having a 4.5kgs baby and others who have a 2.3kgs baby. The key is to maintain a healthy weight gain throughout your pregnancy. Your body needs extra calories and it is best for you and your baby if those extra calories come from food that has a lot of nutritional value such as fruits, vegetables or protein. Staying away from junk for will help you curb your weight gain.
When it comes to taking the weight off, do not be surprise if your body hangs on to it especially those first days after delivery. Once you are home keep this in mind that it took nine months to gain that weight so gives yourself at least a good nine months to take it off.
It is not vital to enroll at local gyms or build a home gym for improving fitness and health. If you do a home search, you can find useful items which can be utilized for body workouts. Generally, it can help you build up cardiovascular conditioning as well as develop your muscular endurance and strength without paying expensive gym membership fees and purchasing exercises equipments. The instructions are very simple and easy to follow.
- Choose an aerobic exercise which you like and can be done outdoors like walking, hiking, running, soccer, tennis, or inline skating. Cardiovascular conditioning or aerobic exercises can help you attain a total body workout.
- Either rent or purchase exercise videos. You can select from various types of videos. For example, a kickboxing video for stepping aerobics. This is less expensive compared to buying exercise machines and going to a gym.
- Another method is mowing the lawn using a non electric push mower. You can also vacuum your carpets. If there is a snow in your pathways, then shovel it. Carrying your laundry basket filled with dirty clothes or handbags of groceries is also good. These simple household chores can give you some amount of exercises.
- Turn on your radio, listen to your favorite dance music (ballroom, hip hop, and more) and groove. This is one of the best ways of working out your body and relieving your stress.
- Organize any game activities with your friends. It can include kickball, football, basketball, soccer, and more. Other activities that promote muscle workouts through body movements are also a good option.
- Skipping rope is a very inexpensive way to get a few cardiovascular exercises.
- Visiting local parks. Sometimes you can find fitness trails set ups that consist of exercise stations. More often, exercises instructions are provided. So, you will never be afraid to do some workouts.
Before you start any type of body workouts, keep these things in mind.
- Any activity must be started in gradual manner. This is important for warming up your body to adopt on it. It is not a day task to get a healthy and fit body. Be patient with your fitness regimen.
- As much as possible, perform your activity for about thirty minutes each day every week.
- Select the right equipment and clothes for your exercise. You should also consider weather conditions. Make sure that you can still perform your exercise indoors.
- Encourage a friend to do the exercises with you. It does not only make your routine more enjoyable but also you will more likely stick to your system.
- Try cross training. You can alter the length and the type of your aerobic exercises to prevent boredom and injuries.
Consult your doctor or health care provider before starting any forms of exercise programs. In this way, you can totally achieve your fitness goals.These ways are easy but it depends upon your enthusiasm to follow it, just think that it is not an impossible dream to stay fit and healthy.
If you are interesting in eating a healthy diet compared to your current diet, I have good news or you—you don’t have to be rich to do so. It is fully possible to involve yourself in healthy eating, even if you are on a very tight budget. This may require a little bit of extra time and effort to plan your meals, but you can make good and inexpensive food choice in order to provide your body with excellent nutrition.
First, it is important to plan for your healthy diet. When you go shopping, take a list with you of the healthy foods you need to purchase instead of walking up and down the aisles without a plan. When you have a shopping list, you are less likely to purchase random junk foods that you do not need, and so you’ll save money as well as be good to your health. Planning ahead with a list also allows you to look through store sales fliers in order to choose healthy foods that are offered at discount prices that week in particular. When you do go shopping, make sure that it is not on an empty stomach, when you will be craving fatting foods and will be more likely to overspend and waste money on unhealthy products.
You should also consider purchasing items in bulk. Many club stores have a membership fee, but you can save a lot of money if you have an adequate amount of freezer and pantry space. Look at the healthy foods you need, and then head to the bulk-food supply store in order to grab enough of the item for the next month. Remember to choose foods that are both healthy and the freeze readily.
Eat at home as much as possible. When you go out to eat or stop at a fast food restaurant on your way to and from work or during your lunch break, you will pay extra money for the convenience of someone else preparing the food. These foods are also usually high in calories and low in nutrients. Instead, calculate the money you would normally spend to eat out and then use it to buy more expensive healthy ingredients at the supermarket. You can make breakfast and dinner and also pack a lunch to carry to work or school.
Purchase foods that are in season. Fresh fruits and vegetables are usually very high in nutrients, but when you want strawberries in January, you’ll end up paying the extra price. Learn when fruits come into season in your climate and purchase them at those times of year. You can learn to can or otherwise preserve these fruits and vegetables if you want to have them all year round! Of course, heading to your local farmer’s market is a great way to purchase these items and save money. Healthy eating on a budget is all about being creative with the money you do have.
Everyone knows what calories are. Chances are at some point in your life, you’ve looked at the nutritional label on a food product to see how many calories you were eating.
Calories provide the body with the energy it needs to survive. The number of calories you consume is directly proportional to the amount of weight you gain or lose. Counting calories is a good way to lose or gain weight. However if your goal is a lean, muscular, ripped physique, just counting calories may not be the most efficient way to go.
Calories are actually made up of macronutrients. Each macro contains a certain number of calories per gram:
- 1 gram of protein = 4 calories
- 1 gram of carbs = 4 calories
- 1 gram of fat = 9 calories
- 1 gram of alcohol = 7 calories
Today we are just going to focus on the three main macronutrients, protein, fat and carbs, and leave alcohol for another time. Macronutrients are nutrients that we need lots of and that are our primary source of fuel. This group includes protein, carbohydrates and fats. Every food you eat contains these three macronutrients, in varying proportions. Some foods are much higher in carbohydrates, for example, and contain almost no useful protein.
Carbohydrates are easily broken down and metabolized and as therefore a perfect source of fuel. In fact, once it’s converted into the usable form glucose, carbohydrates are used by literally every cell in your body for energy. Glucose is of particular usefulness to your brain, central nervous system, kidneys, heart and muscles. The glucose that isn’t immediately stored is converted into glycogen and tucked away into your liver and muscles for later.
Fats, although they are often viewed pretty negatively, are also extremely important to your body as a source of fuel. Since they are more calorie dense than carbohydrates and require a little more effort to break down, fats tend to be used more for longer-duration activities although they do get burn throughout the day in an ever-fluctuating ratio with carbs. In addition to providing energy, however, fats are also necessary for the creation of several hormones and the proper absorption of numerous vitamins.
Finally, we reach everybody’s favorite: Protein. Because protein are made out of amino acids – commonly called the “building blocks of life” – they aren’t generally used for energy. Instead, the complex structure of protein is pulled apart and their individual amino acids are reorganized to build whatever your body needs at the time. This could include cells, muscle, hormones and countless other substances. Although it isn’t your body’s first fuel choice, protein can be used for energy and does contain the same amount of calories are carbohydrates.
Calorie Counting> Macros Counting > Micros > Meal Timing > Supplements
#1 Calorie Counting
Calorie counting is an easy, one-step system. Determine the number of calories you need to eat per day and simply keep track of your daily intake.
The general guidelines for determining the number of calories you should be consuming in order to lose weight is based on your age, weight, and the average amount of physical activity performed daily, we called it “Magic Number“. Contact me for further assist about your “Magic Number”, I’ll give guidelines on:
- How to calculate energy balance for weight loss or gain,
- How to adjust for activity,
- How to make adjustments to calorie intake if things don’t proceed as planned.
#2 Macros Counting (Carbohydrates, Protein, Fats)
You may have heard it said that while energy balance determines whether weight is gained or lost, macronutrients (carbohydrate, protein and fat) determine whether that change is fat or muscle mass.
Though that is a gross oversimplification, macros play an important role and need consideration. Simply put, get them right and you’ll reach your physique goals quicker and more painlessly than if you ignore them.
#3 Micronutrient Considerations & Water
The topic of micronutrition may sound boring but you can’t afford to ignore it. Long-term micronutrient deficiencies will impact your health and torpedo your training efforts. Fortunately it’s doesn’t have to be complicated. By observing a few simple rules of thumb regarding your daily nutritional intake you can safeguard against deficiencies.
#4 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling
Industry thinking used to be as simple as, eat big, lift big, get big.
The pendulum then swung too far to the right of moderation towards excessive attention to detail. The new standard became ‘eat many small meals throughout the day’, sometimes known as a typical bodybuilder diet.
Unfortunately I now think it has swung too far in the other direction, where we have the (only slightly less annoying) myth that ‘meal frequency and timing doesn’t matter’, or even that ‘calories don’t count as long you eat within an 8 hour window’ – a natural consequence of people jumping on the intermittent fasting bandwagon without understanding (or caring about) the science.
As is the case with most of these things, the truth is somewhere in the middle. We’ll discuss where this happy line of moderation may lie for you, as well as the hypotheticals for those wanting to be more pedantic.
Supplements are the smallest part of the puzzle. However, they can be useful so we’ll cover them in two sections: 1. General health, 2. Physique & performance.
The two significant differences between counting calories and counting macros is the counting process and the food being consumed.
Calorie counting is a simple tactic and generally shows positive results. Unfortunately, it can also be misleading. Keeping track of calories, as opposed to what makes up those calories, can be harmful to your body despite the weight loss.
Macro counting is the opposite. You are fully aware of what is being put in your body, and it is generally well-balanced foods, however, it is not nearly as easy as calorie counting since you are keeping track of very precise numbers of nutrients. Say goodbye to eating out with friends and impromptu coffee shop pit stops. Most meals will have to be pre-planned and from your own kitchen.
Counting calories, paired with fresh foods, is the go-to diet for most people. It’s easy and it’s reliable. Counting macros is a great way to feed your body exactly what it needs, however, it is not necessarily feasible for the average person.
If you are looking for a diet that is not time consuming and requires minimal calculations, counting calories might just be the diet for you! Remember though it is not all about cutting calories, you need to create a balanced healthy lifestyle in order to reach weight loss goals – which means combining eating healthy with exercise.