write to me at webriter@verizon.net or mark_my_bailey@yahoo.com.
*********************YOUR VALENTINE****************
Today is Valentine's day; so what better time than today is there to look at heart health...
The heart is certainly an important image in life, Seen as the seat of our emotions of Love and well-being; it is a remarkable organ. After all, the heart muscle is responsible for pumping blood, oxygen and nutrients to all of your tissues, the heart works tirelessly day in and day out, never taking a break, constantly being relied on for your very survival.
A healthy life-style including exercise and great foods is essential to keeping our lovely heart going for many long Healthy years.
(1)
Regular exercise, especially aerobic exercise, has many benefits. It can:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve your heart failure symptoms.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Lower blood pressure.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Boost self-image and self-esteem.
Improve sleep.
Make you feel more relaxed and rested.
Make you look fit and feel healthy.
(1)
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (since your heart won't have to work as hard during exercise).
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended
(2)
Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.
Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.
Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.
Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL cholesterol.
Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).
Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!
Carrots
Alpha-carotene (a carotenoid); fiber.
Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.
Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).
Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.
Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber. Delicious in wraps, salads, sandwiches.
Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.
Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.
Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauted spinach, pine nuts, raisins.
Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!
Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.
Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.
Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine.
I deleted all soy references because my research doesn't concur with the official findings, So much Soy is genetically modified and it all must be highly processed to be palatable that it's not a food our bodies recognize, Also it has some inherent problems like "High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children." and "Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women." For just two of the many dangers....
Also I'd like to point out concerning the above list I'd add dark green leafy vegetables like Kale and Bok choy, and I want to remind you that all of these are best raw. If you do rely on Walnuts and Almonds, they also must be raw, our government requires that they be sterilized before sale so buy them at health food stores. I'd suggest thta rather than black tea whuich has strong caffeine tht stresses the heart it might be best to use this antioxidant:~Glutathione-the master antioxidant is a great helper to counteract many cardio complications. Chocolate is difficult to find that is not faked or turned into a high Fructose corn Syrup nightmare so I'd go with the above-mentioned master antioxidant.
Some definate Don'ts:
no processed foods
no High Fructose Corn Syrup
no highly cooked fats foods, While olive oil and garlic are great they are not great if cooked. If you want to cook someting in oil use only coconut oil.
no high temperature cooking /microwaves are out....
ARE YOU OVERWHELMED?
If you are telling yourself that all this is contrary to your ideas of how to live. Think about it this way, Is your health good enough to ignore it? Do you really want to spend your last days in awful pain after puking your guts up for weeks taking the Mustard gas derivitive the AMA calls Chemo therapy? Do you want to take rat poison the rest of your short life [rat poison-wayfarin- is what you get for blood thinning from your friendly neighborhood Doctor]. Are you feeling well enough now to ignore your health? Are you sure it will stay that way?
In conclusion, it's easy; eat natural, fresh veggies and fruits stay away from refined foods,[especially meats and grains with additives], exercise,lose weight, it's that dunlap that is stressing your Valentine!
I'M STILL LOSING WEIGHT, MY BLOOD GLUCOSE LEVELS ARE BELOW 110 CONSISTANTLY, MY CHOLESTEROL LEVELS ARE WAY LOWE, I FEEL GREAT AND YOU CAN TOO!
I have been taking my CellPower™
that helps control cravings, adds enzymes and fights diseases and fungi. It is most certainly a big reason My digestive system is so much better.Also: SELENIUMhelps immune system,fights infection and aids circulation
~MAGNESIUMhelps to relax you, aids stress and muscle relaxing
~CHROMIUMimproves insulin sensitivity, and helps lower blood sugar.
~ZINC especially to help you heal.
I also eat, one of the best fats for the Omega-3~6 balance and losing weight.
~coconut oil
Also I really have to give you one little miracle I know to be true: Cinnamon, but it needs to be pure and at least a teaspoon per meal to do any good. It really lowers my blood glucose levels. OH AND SO DOES CELERY, EAT LOTS OF CELERY!
*************************************
Be sure to check out my new favorite interactive health message group healthwatch
Write to me at Webriter@verizon.net or use the comment or chat features. I do appreciate the feedback even if it’s negative, Christian Biblical stories
Natural herbal remedies
blessings
-----THE GARDEN GNOME
~~~Jokes And inspirations~~~
The reasonable man adapts himself to the world;
the unreasonable one persists in trying to adapt
the world to himself. Therefore all progress
depends on the unreasonable man.
-- George Bernard Shaw,
I phoned my dad to tell him I had stopped
smoking. He called me a quitter.
-- Steven Pearl
The easiest way for your children to learn about
money is for you not to have any.
-- Katharine Whitehorn
Fortune does not change men, it unmasks them.
-- Suzanne Necker
~~~
Things to Ponder
- Why is it that if someone tells you that there are 1 billion stars in the universe you will believe them, but if they tell you a wall has wet paint you will have to touch it to be sure?
- If people from Poland are called "Poles," why aren't people from Holland called "Holes?"
- "I am" is reportedly the shortest sentence in the English language. Could it be that "I Do," is the longest sentence?
- When cheese gets its picture taken, what does it say ~~~
~~~
Deer Hunting
Two hunters were dragging their dead deer back to their car. Another hunter approached pulling his along too.
"Hey, I don't want to tell you how to do something ... but I can tell you that it's much easier if you drag the deer in the other direction. Then the antlers won't dig into the ground."
After the third hunter left, the two decided to try it.
A little while later one hunter said to the other, "You know, that guy was right. This is a lot easier!"
"Yeah, but we're getting farther from the truck," the other added.
~~~
Things You Can Learn From Your Dog
- When loved ones come home, always run to greet them.
- Never pass up the opportunity to go for a joyride.
- Allow the experience of fresh air and the wind in your face to be pure ecstasy.
- When it's in your best interest -- practice obedience.
- Let others know when they've invaded your territory.
- Take naps and stretch before rising.
- Run, romp, and play daily.
- Thrive on attention and let people touch you.
- Avoid biting, when a simple growl will do.
- On warm days, stop to lie on your back on the grass.
- On hot days, drink lots of water and lay under a shady tree.
- When you're happy, dance around and wag your entire body.
- No matter how often you're scolded, don't buy into the guilt thing and pout... run right back and make friends.
- Delight in the simple joy of a long walk.
- Eat with gusto and enthusiasm. Stop when you have had enough.
- Be loyal.
- Never pretend to be something you're not.
- If what you want lies buried, dig until you find it.
- When someone is having a bad day, be silent, sit close by and nuzzle them gently.
~~~
- Failure is not an option! It comes bundled with the software.
- I want to die while asleep like my Grandfather, not screaming in terror like the passengers in his car.
- What is a free gift? Aren't all gifts free?
- Can you yell "MOVIE!" in a crowded firestation?
~~~
Police in Oakland, California spent two hours attempting to subdue a gunman who had barricaded himself inside his home.
After firing ten tear gas canisters, officers discovered that the man was standing beside them in the police line, shouting "Please come out and give yourself up."
~~~
ARE YOU LIVING IN THE COMPUTER AGE?
- You try to enter your password on the microwave.
- You now think of three espressos as "getting wasted."
- You haven't played solitaire with a real deck of cards in years.
- You have a list of 15 phone numbers to reach your family of 3.
- You e-mail your son in his room to tell him that dinner is ready, and he emails you back "What's for dinner?"
- Your daughter sells Girl Scout Cookies via her web site.
- You chat several times a day with a stranger from South Africa, but you haven't spoken to your next door neighbor yet this year.
- You didn't give your valentine a card this year, but you posted one for your email buddies via a Web page.
- Every commercial on television has a web-site address at the bottom of the screen.
- You buy a computer and a week later it is out of date and now sells for half the price you paid.
- The concept of using real money, instead of credit or debit, to make a purchase is foreign to you.
- Your reason for not staying in touch with family is that they do not have e-mail addresses.
- You consider 2nd day air delivery painfully slow.
- Your idea of being organized is multiple colored post-it notes.
- You hear most of your jokes via ezines instead of in person.
~~~
- Fun is when issues are assigned to someone else.
- "One 'Oh Spit' wipes out years of 'Atta Boys'" are words to live by.
- You see a good looking person and know they are a visitor.
- Appearance is more important than substance.
- Weekends are those days your spouse makes you stay home.
- There is never enough time to do your job, but always enough time to prepare a briefing on it.
- Art involves a white board and dry markers.
- The suspense you were just assigned was late when you received it and you are required to justify why.
- Management thinks a business trip with uncompensated mandatory weekend travel is a perk.
- Although you have a telephone, pager, e-mail, FAX, company distribution, Fed-X, US mail and co-equals sitting right on the other side of the partition...communication is a continuing problem.
- You know and everyone that works with you knows your performance is superior, but "satisfactory" is the highest level on the documented performance rating.
~~~
Three men were sitting together bragging about how they had given their new wives duties.
The first man had married a woman from Colorado and had told her that she was going to do dishes and house cleaning. It took a couple days, but on the third day he came home to a clean house and dishes washed and put away.
The second man had married a woman from Nebraska. He had given his wife orders that she was to do all the cleaning, dishes, and the cooking. The first day he didn't see any results, but the next day he saw it was better. By the third day, he saw his house was clean, the dishes were done, and there was a huge dinner on the table.
The third man had married a girl from Montana. He told her that her duties were to keep the house cleaned, dishes washed, lawn mowed, laundry washed and hot meals on the table for every meal. He said the first day he didn't see anything, the second day he didn't see anything, but by the third day some of the swelling had gone down and he could see a little out of his left eye, enough to fix himself a bite to eat and load the dishwasher.
~~~
My blessing for you today is that your Valentine will always love you and be there for you, that in addition to heart health you have a legion of blessings attend your day today and for the rest of your life.
SOURCES
(1)http://www.webmd.com/heart-disease/guide/exercise-healthy-heart
(2)http://www.webmd.com/solutions/healthy-heart-guide/top-foods
http://www.soyonlineservice.co.nz/03summary.htm
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