Heart Disease in Women

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Can you believe that at the age of 30, physical inactivity begins to play it’s largest role in a woman’s risk of developing heart disease? This is according to Australian researchers, as posted in the British Journal of Sports Medicine. (May 2014)

Physical inactivity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In 2008 according to the World Health Organization; globally, 31% of adults age 15 and over were insufficiently active. Of those, 28% were men and 34% were women.

From the age of 31 and beyond, inactivity raises the risk of heart disease more than smoking, being overweight or having high blood pressure.

Changing diet habits and walking thirty minutes a day or for an hour three times a week, will make a drastic change in your risk. Blood flow to the heart and the ability to pump normally can be changed in as little as a  month.

Exercise is only a fraction of the equation though. Stress management and a strict, healthy diet are crucial lifestyle changes that need to be adhered to. Following up with regular visits to your doctor, staying at a healthy weight and not smoking will greatly reduce your chance of developing heart disease as well.

It is never too early or too late, to begin a healthy lifestyle change. Find a support group, join a walking club or just ask your medical professional for advice and help. Some insurance companies will offer a discount on proactive health services. Search social media or join a discussion forum. My Fitness Pal is just one of the apps that has many group discussions, recipes, food logging tips and support opportunities.

Whatever method you choose to better yourself, just stick with it. You will develop a sense of pride and accomplishment, and just may be a role model for someone else.

In fitness, Bob

Eat more to lose weight?

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 No I’m not crazy or selling some scientific designer drug, or even jumping on a band wagon for the latest herb fad. When most people hear the word diet, they usually think it means to eat less. This is why so many people are turned off when the word diet comes up. They instantly think starvation

Diet actually means the sum, (amount), of food consumed by a person or organism. When I say that you need to eat more, I am referring to eating more nutritiously. This would be a healthy diet. Incorporating more fruits, vegetables and whole grains into your consumption of your daily intake. Doesn’t that sound better without the word diet

Too many people actually throw their body into a starvation mode and begin to store fat. You may think that makes no sense since starving would mean no food. Let me explain. Without the proper ratio of macro nutrients, (carbohydrate, protein, fat), and a consistent eating schedule, your brain will send a signal to turn your food into fat, so that it can use it as a fuel source later. If you don’t burn that fat reserve, it stays as a fatty deposit. 

Starting your day with a good breakfast, within an hour of rising, will provide you with fuel to burn and give you more energy. Eating a healthy midday snack, lunch, afternoon snack, and dinner will keep your body fueled. White breads and sugars are usually the culprit for the crashes we feel. Then the brain craves more to bring back the feeling of satisfaction. This becomes a vicious circle and before you know it you’ve had too many sodas, sweets, processed meals, potato chips or whatever else your go to food is. 

Sometimes we get caught up in what others may think about us because we pack our lunch or eat healthy snacks. Well I don’t know about you, but I’m not doing it for what they think. This is about me. This is an investment in my life. I want to spend time enjoying life, family and whatever else comes at me. I enjoy having the energy to carry out my day, play with grand kids and yes, zip lining.

Isn’t it time you did this for you? Have an extra serving of vegetables and fruit throughout the day. Start using whole grain breads, and be mindful of what a portion is. Find some cargo rice or six grain rice for a change. Incorporate more lean protein into your diet and slowly increase your fiber and water consumption. The changes will occur. Getting fat or out of shape is a process and so is reversing it. March in place while reading your email or the paper or whatever you choose. Consult your doctor and begin an exercise program. Take your first step to changing your life for the better.  .                                              In fitness, Bob