Whole grain foods as part of a healthy diet help you stay healthy by reducing the risk of heart disease, help to manage your weight, reducing cancer risks and reducing the risk of diabetes.
Look for whole grain as the first ingredient. Whole grains can come from wheat, rice, corn, oats or other grains. Don’t be fooled by the packaging, many products say multigrain or high fiber with out being whole grain.
Before you begin to exercise, you can easily determine your target heart rate by following these three steps:
1) Subtract your age from 220. If you are 50, your maximum heart rate is
Example: 220 – 50 = 170
2) Multiply your maximum heart rate by 0.55 to obtain the bottom of your
Example: 170 x 0.55 = 93
3) Multiply your maximum heart rate by 0.65 to obtain the top of your
Example: 170 x 0.65 = 110
If you want to lose weight, stop the pop.
- One 20oz bottle of regular pop has around 17 teaspoons of sugar and approximately 250 calories.
- Drinking pop also increases your risk of tooth decay and may lower your bone density.
- Give up that 20oz pop every day for a year and you will have saved 6200 teaspoons of sugar and you may lose up to 26 pounds.
The risk factors for diabetes are:
- People who are over 40
- People who are overweight
- Blood relatives of someone who has diabetes
- Women who have given birth to babies weighing over 9 pounds or who have suffered frequent miscarriages
- Blacks, Hispanics, Native Americans
Watch for warning signs
Those at risk need to be aware of the warning signs of diabetes. The symptoms alone might not suggest the disease, but when two or more symptoms are combined, testing is recommended. Symptoms to watch for include:
- Frequent urination and/or excessive thirst
- Dramatic weight loss
- Blurred vision
- Slow-healing wounds
- Tingling in toes and feet
Did you know eating out can be healthy if you make the right choices?
Look for these Healthier Preparation methods on the menu:
- In its own juice
- Red sauce
- Tomato Base
- Select broth-based soups like chicken noodle, vegetable barley or minestrone instead of cream or cheese-based soups
Did you know your doctor can help with reducing high blood pressure?
Meaning of Numbers for Blood Pressure:
- Less than 120/80 means your blood pressure is normal
- Between 120/80 and 139/89 means you’re at risk for high blood pressure.
- 140/90 and above means your blood pressure is high.
Top number equals the force of blood when the heart beats.
Bottom number equals the force of blood when the heart relaxes.
Did you know a pack a day smoker in Michigan spends about $126.00 a month and approximately $1,640.00 a year just on the cost of the cigarettes. There are additional costs associated with smoking for replacing and repairing clothes and furniture from the damage of smoke and cigarette burns.
Did you know that eating nuts can help you slim down?
Nuts have a unique mix of fiber and healthy fats that helps keep you nourished and satisfied.
Nuts offer vitamin B, vitamin E, zinc, magnesium, and other essential minerals
- Limit yourself to about one ounce or two tablespoons of nuts per day due to high calories
- Try unsalted nuts that have unnecessary fat compared to salted nuts which are loaded with sodium
- Try nuts as a snack, with a meal, or when cooking
Did you know that if you replace the stick margarine and butter with olive and canola oil you will reduce your risk of heart disease and improve your cholesterol.
Use the olive oil as a dip for bread or for sautéing vegetables. Oven roasted vegetables drizzled with olive oil makes a quick and easy way to increase your vegetable intake and the healthy fats.
Just remember even healthy fats have a lot of calories so use them sparingly.