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Fitness, Exercise, and Healthy Eating

Your Body

Your Body One of the keys is to understanding organic chemistry. Example: Enzymes are critical in helping compounds combine. Enzymes are made of protein. All life includes carbon molecules. 98% of the body needs carbon, hydrogen, oxygen, and nitrogen. Why does aspirin work as an anti-inflammatory? Aspirin blocks an enzyme that helps in the release of prostaglandin (inflammatory). Are there foods that inhibit this enzyme? We already know that the lack of Vitamin C can lead to scurvy and the lack of Vitamin D can lead to rickets.

Healthy Living for Everyday People”

The major factors that determine health are genes, nutrition, physical activity, attitude, our immune system, and exposure to mutation agents. Throughout each day, bacteria and viruses surround us. We choose what we eat and decide whether to be active or not. Our genes determine many of our features, but not all. Some people are born with mutated genes or deficient production of needed chemicals, enzymes, nutrients, etc. Various factors can cause genes to mutate or to inherit mutated genes. Our immune system is a specialized complex organization of cells that protect us against harmful invaders. The stronger our immune system is à the better our protection. Some factors that can negatively affect our immune system: mutated genes (inherited or acquired), smoking, excessive drinking, exposure to chemicals or radiation, etc. How does nutrition help us? What we eat is what we are. Foods and liquids enter our bodies and travel through the digestive system. Nutrients are delivered to our cells through the circulatory system. Our cells need healthy nutrients!

Avoid Fried Foods, Sugars, and Flour

Elimate sodas and other sugary foods or drinks, eat less breads, bake or broil (do NOT fry foods).

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Healthy Eating

Choose foods low in saturated fat. Saturated fat raises your LDL - “bad” cholesterol level more than anything else you eat. It’s found the most in animal foods like fatty cuts of meat, poultry with the skin, whole-milk dairy products, and in tropical oils like coconut, palm kernel, and palm oils. Most other vegetable oils are low in saturated fats. Foods low in saturated fat include fruits, vegetables, whole grain foods, and low fat or nonfat dairy products. Some processed foods (such as frozen dinners and canned foods) can be quite high in saturated fat - it’ s best to check package labels before purchasing these types of foods.

Eat Avocados

Put slices of avocado in a salad. It's rich in Potassium and good fat that lower's cholesterol. Plus, the benefits of eating vegetables.

Count Calories

It's about the Math: Calories in (food) - Calories burned (exercise) = Total Calories (net)

Low Fat Foods

Choose a diet low in total fat. A diet low in fat will give you enough calories to satisfy your hunger, which can help you to eat fewer calories, stay at a healthy weight, and lower your blood cholesterol level. You should substitute unsaturated fat for saturated fat.

Low Cholesterol Food

Choose foods low in cholesterol. Dietary cholesterol found in animal foods can also raise your blood cholesterol level; many of these foods also are high in saturated fat. To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and moderate amounts of lean meats, skinless poultry, and fish.

Ten Reasons Why Walking is Good For You

Here are 10 reasons why walking — just 30 brisk minutes, five days a week — is so good, according to the AARP and The President's Council on Physical Fitness and Sports.

Helps manage weight.

Controls blood pressure by strengthening the heart so it can pump more blood with less effort and with less pressure on the arteries.

Boosts good cholesterol, or HDL, and reduces bad cholesterol, or LDL, which can cause plaque buildup along artery walls.

Lowers risk of stroke by half, according to a Harvard study of more than 11,000 men.

Helps avoid gallstone surgery. Another Harvard study of more than 60,000 women found walking lowered gallstone surgery by 20 percent to 31 percent.

Protects against hip fracture and relieves arthritis and back pain by strengthening muscles, bones and joints.

Prevents depression.

Improves sleep.

Lowers stress levels and increases energy.
Lengthens life span.