Easy exercises For You To Do.

Hi Guys,

Trouble with the internet this morning but now I am back.

Today I will be looking at easy exercises you can do.

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 As I said in a previous blog,  getting fit does not mean that you have to join a gym.

All you have to do is some activity that will raise your heart rate and you breathing.

One of the easiest exercises for this is walking up and down stairs. 

A good place to get fit is at work.

Make sure you use the stairs as opposed to taking the elevator.

If you are in a rush the do not waste time waiting for the elevator.

Try running up the stairs.

This will show you how fit or unfit you are.

If you end up short of breath then you are definitely unfit.

I am only talking about a few flights, not a high rise building.

To make this harder if you need to, you could try carrying your shopping up stairs. 

This will add extra weight and therefore make you lungs and heart work harder.

Now the good news is that the harder your heart and lungs work, the more energy you will use up.

The more energy you use, the more calories you will burn.

Finally, the more calories you burn, the more weight your body will lose.

Hopefully you can now see how exercise and weight loss works.

Walking up and down stairs is a great way to lose weight but it can get a bit boring.

You need to find other ways to lose weight.

Tomorrow I will be looking at other easy ways to lose weight.

Speak to you tomorrow.

Regards, 

Stephen Hart

Time To Have A Look At Exercise.

Hi Guys,

I know you will not like this but now it is time to look at exercise.

www.methodsofhealing.com

 Exercising does not necessarily mean going to the gym.

 You can get exercise from doing simple things such as taking your dog for a walk.

 Even going shopping is exercise.

That must be good news for the shopaholics out there.

Exercise is basically anything you do with your body.

It is better the higher you raise your heart rate.

You do not have to get to the stage that you are gasping for breath.

Just make sure that you are breathing heavier than when you are just sitting down doing nothing.

This week we will be looking at things you can do to increase your breathing and heart rate.

There will be no need to buy any equipment clothes.

So unfortunately for you you will have no excuse not to do any exercise.

If you are not interested in getting fit then I am afraid I cannot help you.

If you are then come back tomorrow and see more.

Regards,

Stephen Hart

Next Weeks Posts

Hi Guys,

Hopefully by now you are learning what you can and cannot eat to stay healthy.

Following these steps will greatly improve your health but what about your fitness?

Next week I will be looking at some of the things to help improve your fitness.

This is an area that most people neglect. 

They always say that they do not have to exercise.

That is no excuse.

You do not have to join a gym tom exercise.

There are hundreds of other ways to get fit.

I am not talking about how you can fit in a 2 mile run or something like that.

I know you will just say that you do not have the time.

I have heard virtually every excuse in the book.

Excuses are just a way of saying that you are lazy and do not want to do it. 

If that is you then fine.

You can just carry on being unfit and damaging your health.

You may not worry about it now but you will as you get older.

Do not try blaming it on the Government, it is your responsibility to look after you health.

You are the one who decides what you eat and how much exercise you do.

Chances are you would complain if the Government put you on an enforced exercise program.

Next week I will be telling you about exercises you can do that do not get in the way of your everyday life.

 Regards,

Stephen Hart
  
Busy Woman Weight Loss Solution

A summary!!!

Hi Guys,

I hope you have had a great week.

Today I would like to go over what you have learned before you do your weekly shop.

Hopefully you have been making notes in your notepad.

Make sure that you take is shopping with you.

You will need it to check what you can and cannot eat.

You should have noted down in red and green ink what you can and cannot eat. 

This makes it easier to read.
 and move on.
When you are doing your shopping remember to check the labels.

See if it contains good or bad fats.

If it contains bad fats such as trans fats just put it back on the shelf and move on.

Every time you walk away from a bad fat product you will be improving what you are eating.

To begin with this may seem a bit of a pain to do, but in time you will learn what you can and cannot eat.

If you do want to do this in the shop, then wait until you get home.

Then check all the labels and make a note if the product is healthy or bad for you.

Make a note in your note pad whether they are good or bad.

In time you will get to know what you can and cannot eat.

Remember,  TAKE YOU NOTEBOOK SHOPPING WITH YOU.

Speak to you tomorrow,

Regards,

Stephen Hart

Dietry Fat And Cholesterol.

Hi Guys,

Today I want to talk about dietry fat and cholesterol.

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 First the goon news.  

Cholesterol is a fatty, wax-like substance that your body needs to function properly. 

Now the bad news.

When you get too much of it, it can have a negative impact on your health. 

As with dietary fat, there are good and bad types of cholesterol. 

HDL cholesterol is the "good" kind of cholesterol found in your blood. 

LDL cholesterol is the "bad” kind. 

The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. 

High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk. 

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. 

The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. 

So instead of counting cholesterol, simply focus on replacing bad fats with good fats.

• Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
• Polyunsaturated fats lower triglycerides and fight inflammation.
• Saturated fats raise your blood cholesterol.
• Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

I know I keep going on about Trans Fats, but that is because they are very harmful to your body. 

Tomorrow I will be looking at a topic that is less intense to read.

Speak to you tomorrow,

Stephen Hart

Monounsaturated and polyunsaturated fats

Hi Guys,

Today I will be looking at  monounsaturated and polyunsaturated fats.

 www.cdc.gov

The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.

Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard.

 For baking, try canola or vegetable oil.

Eat more avocados. Try them in sandwiches or salads or make guacamole.

Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.

Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.

Snack on olives. Olives are high in healthy monounsaturated fats.

But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own.

Try them plain or make a tapenade for dipping.

Tapenade is an olive-based Provençal condiment.

To make it, you pound together olives, capers and anchovies with a mortar and pestle (or a food processor), plus olive oil, lemon juice, garlic, herbs and a possible drop of Cognac.

The end result is a slightly chunky paste you can spread on toasted baguette slices or scoop up with raw vegetables.

Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils.

Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.

Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.

We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:

Prevent and reduce the symptoms of depression

Protect against memory loss and dementia

Reduce the risk of heart disease, stroke, and cancer

Ease arthritis, joint pain, and inflammatory skin conditions

Support a healthy pregnancy

So you can see the benefits of eating monounsaturated and polyunsaturated fats.

I will be looking at this further tomorrow.

Regards,

Stephen Hart

 

Reducing The Bad Fats

Hi Guys,

Today I would like to look at how to reduce the bad fats.

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 Everyone has heard how bad trans fats are for you.

The primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods.

How do you find out if the food contains trans fats?

You have to do a bit of research and detective work.

The marketers do not want you to know if there are trans fats in their food. 

It would reduce the number those items.

Here are some tips for you.

When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. 

Even if the food claims to be trans fat free, this ingredient makes it suspect.
 
With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.

When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. 

Write these down in red in your notepad. 

Remember to take your notepad with you everywhere.

Avoid these products unless you know that the restaurant has eliminated trans fat.

Avoid fast food. 

Most places have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.

Watch out for this crafty way of disguising it.

When eating out, ask your server or counter person what type of oil your food will be cooked in. 

If they do not know then ask to speak to someone who does know or go somewhere else.

If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.

If you are in any doubt at all then just walk away.

They will try and persuade you that it does not contain trans fat but that is only because they want you to buy from them.

I bet if you asked for a signed written statement on the companies stationary stating this, most would not do it because they know they could be sued if it turned out not to be true.

 Tomorrow I will be talking about monounsaturated and polyunsaturated fats, the good fats that your body needs.

Speak to you tomorrow.

Stephen Hart