Fiber, vitamins, minerals, electrolytes, high nutrients, low-calorie, no artificial flavors or colors, natural sugars are part of a heart healthy diet and all easily available in a diet rich in colorful vegetables. If it is hard to get your servings of vegetables per day consider smoothies, chopping into small pieces adding small amounts to every meal you make. Ask yourself are you getting 4 1/2 cups a day of vegetables? Most will say no. Try new vegetables, search the internet for recipes.
Category Archives: children
10 Tips to Live by or Heart-Healthy Families
Does your plate look like this?
Urgent need for Physical Activity
The chief cause of obesity is physical inactivity, which is rapidly spreading from North America to the rest of the world. About 31% of the world’s adults, or about 1.5 billion people, are almost completely sedentary, meaning that they do not meet the minimum recommendation of 150 minutes of walking or other moderate activity per week, or about 20 minutes a day.
Teenagers are faring even worse. More than 80 percent of young people ages 13 to 15 worldwide are not getting the hour a day of vigorous exercise recommended for their age group.
Those of us that want to exercise regularly must realize that we are working against cultural forces. Stay focused on the best way to live for yourself.
How balanced is your life?
No one expects you to be perfect other than yourself. As often heard we are our own worse critic. However when you reflect on your family think about the wellness wheel. If you were to assess your family how much do you give to each of these domains. For many their wheel isn’t round as they devote more time and energy to certain areas such as work, then tend to neglect things like the physical and emotional health. How balanced is your wheel?
Does your family devote time to physical exercise? Do you address the emotional components? A great time to do this is at a family meal. Discuss the struggles, the challenges incurred during the day.
“Wellness is first and foremost a choice to assume responsibility for the quality of your life. It begins with a conscious decision to shape a healthy lifestyle. Wellness is a mindset, a predisposition to adopt a series of key principles in varied life areas that lead to high levels of well-being and life satisfaction.
Pushing Yourself and Family
The principle is called Overload
How do I know if my child’s aerobic activity is moderate- or vigorous-intensity?
Measuring Physical Activity Intensity
Relative Intensity
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity. If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.