Feeling tired and run down all the time? Ready to have more energy? Let’s turbocharge your body’s defense system and get your immunity in peak condition now!
Live Younger: Become a Vegetarian
What foods do you visualize when you hear the word “vegetarian”? Is it broccoli, nuts or beans?
Vegetarian and Vegan Defined
A vegetarian is someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs.
Or
A vegetarian does not eat meat, poultry, game fish, shellfish or crustacea, or by-products of slaughter.
Source: Vegetarian Society
Vegan is a plant-based diet avoiding all animal foods such as meat, dairy, eggs and honey – as well as products like leather and any tested on animals.
Source: The Vegan Society
Steps for a Superior Lifestyle
Lifestyle is a way of life or style of living that reflects the attitudes and values of a person.
Top 5 Benefits of Weight Training for Women
Are you afraid to lift weights? Is it the vision of bulky muscles that stops you? You might want to reconsider weight training after reading the benefits for women especially as we age.
Top 5 Benefits of Weight Training for Women
- Increases Bone Density. Focus on weight-bearing and muscle-strengthening exercises to build and maintain bone density. Weight-bearing can be high-impact like running, jumping rope, aerobics or low-impact like walking, elliptical and stair-step machine. Muscle-strengthening is where you move your body, a weight or resistance band against gravity.
- Reduces Body Fat. Want to lose that “muffin top “? Abdominal fat has shown to be responsive to aerobic type exercises which increase your heart rate. Suggest 30 minutes 4-5 times a week walking, running, exercise class and cycling.
- Improves Muscle Tone. Most women don’t want to get big muscles they just want to get toned. Visually you want to look good! As you lose body fat your toned muscles will become defined with a firm appearance.
- Burns More Calories. Weight training boosts your metabolism which burns more calories throughout the day. With a combination of cardio, weight training and a healthy diet your fat loss results will improve while toning and strengthening your body too.
- Increased Energy. Always feeling tired? Well the best things to change that is getting outside and physical activity. Take a break every day and go outside for some fresh air. Increase your activity by scheduling your exercise routines so you are more likely to stay committed.
Getting Started with Weight Training for Women
For those new to using weights the best way to start is with a personal trainer. They can teach you the basics, suggest weight size for each muscle group and setup a program for you.
- Focus on these 4 muscle groups one day at a time: arms, back, legs and chest.
- Rest your muscles one full day after a set of the 4 muscle groups.
- Start with multiple sets using reps of 15 then 12 and 8 for each muscle group for 90 days then reevaluate the reps.
- Weight amount should increase by 5 lbs when the last few repetitions become easier.
- Change up your routine every three weeks by using weight machines, free weights, bands and your own body weight.
As you continue your weight training you might decide to join a fitness center or maybe setup a home workout space.
Learn more about weight training for women on Bodybuilding.com for Women
I would love to hear from you! What weight training routines or programs have your tried?
Always check with your healthcare provider before beginning a new exercise program.
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Cheers to a Healthy Life!
Photo credit: Photodune
5 Shocking Facts Learned from Leisure World
Wonder what the keys to living longer are? So did 60 Minutes who aired a show recently about Living to 90 and Beyond.
“Men and women above the age of 90 are now the fastest-growing segment of the U.S. population.” says Leslie Stahl, 60 Minutes correspondent.
5 facts learned from the Leisure World participants in The 90+ Study might seem a bit shocking. [Read more…]
Foods That Lower High Blood Pressure
A healthy diet is not only good for your everyday health, eating the right foods can also help lower high blood pressure reducing stroke, heart and kidney disease risk.
Silent Killer
High blood pressure also called hypertension is known as the silent killer. It produces no symptoms and can go unnoticed and untreated for years.
Over time high blood pressure can cause clogged arteries, damage to vital organs in the body and increased risk to stroke, heart and kidney disease.
Be proactive in reducing high blood pressure by getting your blood pressure checked regularly and maintaining an active healthy lifestyle.
Understanding Blood Pressure Numbers
Blood pressure is recorded as two numbers written as a ratio: 119/75 mm Hg and read as 119 over 75 millimeters of mercury.
Top number called systolic – is the higher of the two numbers. It measures the pressure in the arteries when the heart beats when the heart muscle contracts.
Bottom number called diastolic – is the lower of the two numbers. It measures the pressure in the arteries between heartbeats when the heart muscle is resting between beats and refilling with blood.
Blood pressure categories:
Below 120 / below 80 = normal
120-139 / 80-89 = prehypertension
140-159 / 90-99 = hypertension, stage 1
160 or higher / 100 or higher = hypertension, stage 2
When your blood pressure number is outside the normal range, discuss with your healthcare provider about adopting a healthier lifestyle.
FACT: One in three, 33.5% adults in the United States has high blood pressure.
Foods to Lower High Blood Pressure
The easiest way to lower high blood pressure is to both consume foods high in potassium and reduce salt and sodium intake. Potassium is a mineral that protects blood vessels from oxidative damage and keeps vessel walls from thickening. Consume the recommended daily amount of 4,700 mg potassium from food sources rather than supplement
Try these delicious potassium rich foods:
- Leafy greens sources high in potassium are kale, spinach, romaine and arugula.
- Tomato paste contains a higher amount of potassium at 664 mg for 1/4 cup than fresh tomatoes.Time for spaghetti sauce!
- Beets can be used for juicing, roasted, add to stir-fry’s, salads and soups.
- Sweet potatoes are high in both potassium and magnesium minerals. One sweet potato contains 694 mg of potassium!
- Berries contain rich natural flavonoids which aid in lowering blood pressure. Try adding blueberries, raspberries and strawberries to your salads, oatmeal and protein smoothies.
TIP: Slash your stroke risk by 21% and lower your risk for heart disease by both boosting your potassium intake and reducing your salt and sodium.
Here’s “Your Free Guide to Lowering Blood Pressure” from the National Heart, Lung, and Blood Institute.
Stay in Touch!
My blog writings focus on actionable information about anti-aging, physical activity, eating healthy, healing your body naturally from the inside out and learning how to live young every day! Take a moment to subscribe to my blog for actionable information. Come on over to my Facebook page and “like” Lou Ann Donovan Live Young Now for more healthy living young tips!
Learn more about me on Pinterest. I love to pin about places I have been, where I want to go, cats, and of course all sorts of great nutrition information including recipes.
I look forward to getting to know you and learning how I can provide a roadmap to bridge the gap from where you are now to your ideal life!
Cheers to a Healthy 2014!
Photo credit: Photodune.net
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