Fruits

To preserve the antioxidants in your fruits, keep them in the fridge.

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Lip Balm SPF 30 A Must

Lips are more prone to cancer than skin, so it's absolutely imperative to use a lip balm with at least an SPF 30 several times a day. Use it under lipstick and lip gloss.

Apple Juice

Apple juice is extremely healthy. It has a high content of Phenols, which help to prevent against heart disease, diseases associated with aging and even cancer. This healthy juice also has been shown to clean the intestines and prevent cholesterol from building up. It also increases the production of neurotransmitters in the brain, which helps improve the memory.

Plants At Work

Don't just have plants at home, take them to work. A study showed that those who had plants near their work area were not as stressed as those without plants, had lower blood pressure and had faster reactions.

When You Can't Brush Your Teeth

For good dental health, eat an apple, salad or nuts to help remove the sugar from your teeth if you can't brush.

Healthy Benefits Of Blueberries

Blueberries should be included in a healthy diet. They have anthocyanins, proanthocyanidins, resveratrol, flavonols and tannins, that have all been shown to reduce the risk for cancer. They have double the antioxidants of raspberries and 5 times the amount in broccoli. Blueberries are also very high in Vitamins C and E. Eating blueberries may slow down the development of diseases associated with aging, like Alzheimer's. They have also been shown to help prevent bladder infections, lower cholesterol and help those with heart disease.

Extra Protein

Add chickpeas to your vegetables and hard boiled eggs to your salads to add protein to your diet.

Keep Plants In Your House

Plants help filter the air in your home, eliminating odors and contaminants, which provides a more healthy environment to live in.

Exe Exams For Children

Around the age of 3, children should have an eye exam.

Before beginning kindergarten, they should have their eyes examined again.

Children should have their eyes examined every 1-2 years throughout childhood and adolescence. Your child's pediatrician may be able to do this at regular check-ups. Talk to him/her for more information. (Having your child's examined at school by a school nurse is not enough.)

Eye Exams

Even if you do not have eye problems, it is still important to have regular eye exams.

Those ages 20-29 should have their eyes examined at least once.

Those who are ages 30-39 should have their eyes examined twice.

For people between the ages 40-64, they need to have eye exams every 2-4 years.

Your eyes should be examined every 1-2 years if you are age 65 or higher.

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Maximize Results With Workout Videos

Netflix offers a variety of exercise videos, from Biggest Loser workouts, to boxing, to Yoga. This is a way to try a variety of workout styles, trainers and videos to find something new you like. Netflix offers many exercise videos instantly, that you can watch right from your computer, without waiting for the video to come in the mail. You can even do it free. Sign up for the 2 week free trial, and if you don't like Netflix, cancel it and you don't have to pay anything. Find something new that you enjoy to keep your workout fresh and maximize your results.

Measure Portions For A Healthy Weight

Restaurants tend to serve very large portions, and it's common to overeat. Measure the portions of food you take to know how many servings you are eating, and to help you lose weight or maintain a healthy weight.

Lose Weight With Carbs

Research shows that those who eat slow-burning carbs burn more fat during the day and during exercise, which causes greater weight loss.

Slow-Burning Carbs:
-oatmeal
-brown rice
-whole grain bread
-whole grain pasta
-beans

Cholesterol- Healthy or Unhealthy?

Healthy Benefits of Cholesterol:
-aids in muscle mass
-aids in strength
-maintains testosterone levels

Health Problems Associated With Cholesterol:
-associated with risk for cardiovascular disease

If you do not have high cholesterol, a small amount of cholesterol in your diet is recommended.

Fat And Protein In Your Beef

To help you choose the right beef for you, compare the amount of fat and protein in each. They are ordered from lowest fat content to the fattiest beef.

Beef Liver
-8 g fat
-48 g protein

Roast Beef
-10 g fat
-28 g protein

Top Sirloin:
-11 g fat
-50 g protein

Ground Beef 95% lean
-12 g fat
-48 g protein

Flank
-16 g fat
-24 g protein

Beef Brisket
-17 g fat
-48 g protein

Tenderloin
-25 g fat
-48 g protein

T-Bone
-35 g fat
-40 g protein

Porterhouse Steak
-42 g fat
-43 g protein

Rib-Eye
-48 g fat
-40 g protein

Filet Mignon
-48 g fat
-40 g protein

(Based on 8 ounce servings of meat)

Beginners Workout Guide

1.Start slowly. Begin with 10 or 15 minutes of exercise 3 or 4 days a week. Add 5 minutes to your workout each week until you are doing 30-45 minutes of exercise at least 5 days a week, the recommended minimum to reduce the risk for cancer.

2.Begin with something low impact; like walking, Yoga, biking or swimming. This reduces your risk for injuries not only when you workout, but also helps you prevent injuries in your daily life.

3.Don't overdo it. You are less likely to continue to exercise consistently and more likely to hurt yourself.

Healthy Oils and Unhealthy Oils

Healthy Oils:
Macadamia oil
Peanut oil
Canola oil
Coconut oil
Olive oil

Unhealthy Oils
Walnut oil
Sunflower oil
Sesame oil
Flaxseed oil
Soybean oil

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Workout Even When You Don't Have Time

When you don't have time to exercise, do several, short sprints for a couple of minutes. Intense bursts of energy help your body to burn fat, lose weight and prevent you from losing muscle. (When working out for long periods of time, it's also highly recommended to increase the intensity for short periods of time throughout your exercise routine. This allows your body to continue burning calories long after your workout is over.)

Go Outside For More Effective Exercise

Take advantage of the warm weather to do your cardio exercise outside. This prevents your body from adjusting to routines, allowing you to have a more effective workout, build more muscles and lose weight faster.

Healthy Fats You Must Have In Your Diet

There are healthy/good fats and unhealthy/bad fats. If you eat too few good fats, you damage your health and minimize the results of exercise. Bad fats should be completely eliminated from the diet to prevent health problems.

Healthy Fats:

Mono-unsaturated fats-macadamia nuts, peanuts, almonds, nut butters, canola oil, peanut oil, safflower oil, macadamia oil, olive oil, olives, avocados,

Polyunsaturated fats-(don't use these for cooking, but otherwise very good) salmon, herring, mackerel, sardines, trout, omega-enriched eggs, pumpkin seeds, mayonnaise, sunflower seeds, sunflower oil, walnuts, flaxseed, soybean oil, sesame oil, corn oil, hemp

Saturated fats-palm oil, coconut oil, cocoa butter, pork fat, dairy, pork, poultry,beef


Unhealthy Fats:

Trans fat-fried foods, hydrogenated margarine, crackers, shortening, packaged pastries, packaged cookies

Spices For Health and Wellness

Ginger (fresh and dried)
-Raises metabolism

-Increases fat burning

-Fights inflammation

-Settles upset stomachs

Cinnamon

-Increases muscle growth

-Combats indigestion

Parsley

-Prevents fat gain

-Prevents water retention

-Prevents inhibition of testosterone

(Has been said to cause early labor in pregnant women.)

Cayenne Pepper

-Increases metabolism

-Reduces appetite

-Helps reduce body fat

Garlic

-Increases testosterone production

-Helps in developing bigger muscles

-Fights cancer

-Combats heart disease

-Helps cure colds

Mens Health: Reduce The Risk Of Prostate Cancer

These are ways that have been shown to effectively reduce the risk for prostate cancer.

1.Reduce amount of saturated fat eaten from animals.

2.Increase amount of whole grains, fish, soy and vegetables in diet.

3.Exercise regularly.

4.Maintain a healthy weight.

5.Don't smoke.

6.Limit alcohol.

7.Have yearly prostate exams beginning at the age of 40 (it was previously at the age of 50).

Womens Health Care: Mammograms

Womens health care needs to include breast exams that check for cancer.

Monthly-Women need to self-check their breasts. The best time is the week after their period.

Age 35-Women need to have a mammogram to establish a baseline.

Age 40-Women need to begin having mammograms yearly to screen for breast cancer.

More Muscle Building Foods And Ingredients

ricotta cheese

walnuts

almond butter

shrimp

ground flaxseed

cocoa powder

oregano

tumeric

wheatgerm

Substitute These Foods To Build Muscles

smoked salmon for deli meats

eggs for egg whites

salsa for sauces

beans for rice

red bell peppers for green ones

kale for iceberg lettuce

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Reduce Your Risk For Other Cancers

These have been shown to reduce the risk for cancer (besides breast cancer), and other health problems.

1.Exercise for 30 minutes a day, 5 times a week.

2.Eat a natural diet of fresh fruits, vegetables and whole grains.

3.Reduce (or eliminate) the amount of processed meat in your diet.

4.Limit alcohol consumption.

5.Limit your exposure to the sun.

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Be Consistent For Better Health

Exercise and eating a healthy diet consistently improves your overall health, helping to prevent health problems.

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Other Cooking Tips To Promote Wellness And Prevent Health Problems

Replace some of the meat in dishes with additional vegetables, like broccoli. A diet high in meat leads to health problems and increases the risk for cancer.

Add one tablespoon of flax meal or wheat germ to baked goods in increase the fiber in it.

Add chopped fruit to desserts and baked goods to make them healthier.

Reduce the amount of salt called for in recipes by half to decrease the sodium. Also, try using low-sodium ingredients like soy sauce and tomato based products.

Improve Flavor And Lose Weight

Follow these cooking tips to help you lose weight and improve your health.

Add lemon juice or garlic to punch up the flavor. Both are extremely healthy, full of vitamins and high in nutrition.

Decrease the amount of margarine and butter called for in recipes by one half, and use cooking spray instead of oil. This cuts down on the fat you cook with, which can help you lose weight or maintain a healthy weight.

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Get Enough Sleep At Night

Most adults need 7-8 hours of sleep at night. Not only is this essential for staying healthy and recovering from your exercise, it also decreases your risk for health problems, like high blood pressure, heart disease, heart attacks, stroke and congestive heart failure.

To Lose Weight

In order to burn fat and lose weight, rest no more than 60 seconds between sets. This keeps your heart rate up, which leads to burning more fat and higher weight loss.

To Build Muscle

In order to bulk up, rest 90-120 seconds between sets when weight lifting.

Vary Your Exercise Routine

If you do the same workout every day, your body will adapt and you will no longer lose weight, build muscles and see results. Exercise different parts of your body each day for maximum results.

Fat Free Protein

The best fat-free protein is milk. Drinking 3 glasses a day is the one thing all contestants are required to do every day on the show Biggest Loser. It's essential for building muscle and bone health, and helps you have a more effective workout.

Plan Your Workout

If you go begin your exercise knowing exactly what you want to work and accomplish, you will have a more effective workout. This leads to faster weight loss and better health.

Workout Attire

Buy workout clothes that you feel comfortable wearing, that allow you to move when you exercise and perform your workout correctly.

Keep A Workout Journal

If you keep a journal of your workout, you are more likely to exercise consistently. You also are able to evaluate your progress and push yourself to do more during each workout.

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Healthy Diet = Natural Diet

It is important to eat a varied and natural diet for good health. Choose foods rich in vitamins, like fruits, vegetables, nuts and whole grains for maximum nutrition.

How Much Water Do You Need In A Day?

Experts recommend drinking half your body weight in ounces of water to keep your body healthy. If you weigh 150 pounds, you need to drink 75 ounces of water. When you workout, you need to drink a minimum of 20 additional ounces of water, so that would increase the water to 95 ounces for the 150 pound person. If the weather is hot, you live at high altitudes, or you are sick, you need to increase your water intake even more for optimal health.

Live Long With Fresh Juices

Drink fresh fruit and vegetable juices regularly. Fresh juices help to strengthen vital organs and the immune system. They provide our bodies with vitamins and nutrition needed for good health, helping you to avoid health problems. A juicer can help you make healthful fruit and vegetable juices.

Lose muscle when doing cardio?

When doing a cardio workout, do one minute fast, one minute slow, etc., in order to not lose muscle developed from weight training.