5 Extremely good foods to assist prevent disorder effectively




Experts means 5 foods to stop disorder should be included within the family daily meal, extremely good support for the health of cardiovascular patients.

Cardiovascular disease is the leading killer in many countries around the world. So, in order to cope with and prevent cardiovascular problems, besides using cardiovascular medicine, you can also apply some home remedies to improve treatment results. At the same time, they also have the ability to support improved heart health significantly.
Among them, the focus on nutrition is the most widely used method due to its simplicity and significant effectiveness.
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Hat food is good for the cardiovascular system? 

1. Blueberries
Kathleen Zelman, nutrition director of the "US Internet Health Information Services Platform" and master of public health, said blueberries topped the list of heart-healthy foods. Blueberries are not only delicious but also rich in antioxidants.
According to the US Blueberry High Shrub Commission, the researchers believe that the antioxidants in blueberries may reduce the buildup of "harmful" low-density lipoprotein cholesterol in the artery walls, the culprit. cardiovascular and stroke.

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Antioxidants help neutralize harmful metabolites called free radicals, which can cause cancer and other age-related diseases.


The anthocyanins found in blueberries are an antioxidant and are considered to be good for health. Experts recommend a glass of blueberries (about 220g) per day. Fresh, frozen, or dried blueberries are all good. In addition, blueberries can also be added to cereals and muffins.
2. Salmon
Salmon is everywhere, affordable and quick processing. Salmon is also one of the best sources of "healthy fats" known as omega-3 fatty acids. This type of fat can reduce the risk of cardiovascular disease by reducing the level of triglyceride (Triglyceride) in the body. Triglycerides are blood fats associated with heart disease and diabetes.
Many studies have also found that omega-3 fatty acids can prevent blood clots by reducing the risk of platelet aggregation and adhesion to artery walls. The American Heart Association recommends eating at least two servings of fish (especially fatty fish like salmon) per week. Each serving of fish is about 85-170 grams.
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3. Soy protein
Soy protein is rich in omega-3 fatty acids, proteins, vitamins, and minerals, and is a good substitute for red meat. Compared to several meats, soy protein features a lower fat content and better fiber content. Studies have shown that for people with high cholesterol levels, soy protein combined with a healthy diet can effectively lower cholesterol levels.
Both the U.S. Food and Drug Administration (FDA) and the American Heart Association recommend eating at least 28 grams of soy protein per day. Soy protein can be obtained from soybeans, soy nuts, soy milk, soy flour, and tofu.
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4. Oats
Kim Seidl, a spokesman for the US "Committee of Responsible Medical Doctors" said the wonderful effect of eating oatmeal every morning. Eating half a cup of oatmeal daily will only consume about 130 calories, while providing 5 grams of heart-healthy fiber, helping to lower cholesterol levels and maintain a healthy weight.
Dr. Peter Schulman, a cardiologist at the University of Connecticut Medical Center, says another benefit of oatmeal is that it creates a feeling of fullness and lasts until lunchtime, so you won't get tempted by unhealthy snacks.

Oats also help reduce the risk of diabetes, of which diabetes is a risk factor for heart disease. It is important to eat whole grains instead of refined grains. Refined or processed grains lose a lot of nutrients and fiber.

The American Dietetic Association recommends that, depending on gender and age, daily fiber intake should be maintained between 21-38 grams.
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5. Spinach
This familiar vegetable contains tons of nutrients to assist the body stay healthy
This dark green leafy vegetable (and its close relatives like kale, broccoli and green cabbage) is rich in vitamins, minerals and antioxidants that can prevent heart disease. Dr. Suzanne Havala Hobbs, a clinical assistant professor at the University of North Carolina pointed out that such vegetables are also a great source of omega-3 fatty acids.
In addition, spinach is rich in folic acid, which helps reduce homocysteine ​​levels in the blood. High homocysteine ​​levels are a newly discovered risk factor for cardiovascular disease. Therefore, it is recommended that you eat one cup of dark green leafy vegetables every day.




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How to diet to lose weight

How to diet to lose weight


Here are some tips to help you achieve your weight loss goals. Remember, it is best to consult a medical service staff before starting any dieting program and to ensure that you are still getting adequate nutrition when dieting.

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Drink plenty of water during the day and plan to drink at least 10 glasses of water

1. Drink plenty of water during the day and plan to drink at least 10 glasses of water. Water can moisturize the skin and body and make you feel full in a short time.

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Eat low-fat, low-calorie but nutritious food.

2. Eat low-fat, low-calorie but nutritious food. Vegetables, fruits, whole grains and lean meat are all good choices. Consult a nutritionist, general practitioner, or other medical staff to see which dieting method is best for you.


3. Eat the food of your choice and plan your meals in advance. Don't skip meals (see reasons below). It is best to make a plan so that you can eat according to your plan (especially if your life is busy and you always eat in a hurry, eat whatever you have).


4. Record everything you eat every day, including the calories of each food. Calories always increase rapidly in amazing ways, and only by recording them can you know exactly how much you eat. You can find a calorie calculator online to check the calories of common foods. 


5. Decide which dining method best suits your needs. If you like to maintain consistent habits and sit down to eat three times a day, eat three meals a day in normal portions. Alternatively, you can try to eat a rich morning, and then eat only a few snacks throughout the next day (eat less meals, also known as "sheep eating grass" eating weight loss method). Consult a nutritionist or medical staff to suggest the meal method that best suits your needs.

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Brush your teeth early in the evening so you do n’t want to eat

6. Brush your teeth early in the evening so you do n’t want to eat. If you must eat, it is best to eat apples, carrot sticks or other similar food cut into small pieces, until the body, is used to not eating at night.

Motion

7. Motion. Incorporate exercise into the diet plan. Exercise can build muscles, make them stronger, and also help ensure that your metabolism can cope with dietary changes.


8. Consider developing good eating habits. The diet will always end, which is a good thing because we should not spend our lives in the sense of being "deprived of the right to eat". Conversely, once you have achieved your weight loss goals, you should focus on developing good eating habits and exercise as part of your life. Good eating habits mean that you are willing to permanently change the way you eat and stick to it. If done properly, you usually no longer need to lose weight.


9. If you need additional motivation, consider participating in an organized weight loss program. Many people successfully lose weight by participating in such an organization, and the support and advice provided by the organization is especially useful for those who are new to dieting.


Hint 

If you want to eat some sugary sweets, try chewing a piece of gum. The best is sugar-free gum. You can also try to brush your teeth. Mint flavored toothpaste can help curb your cravings for food and help you get rid of your sweet tooth.
It is generally not recommended to lose more than 1 kg per week or more than 3.5 kg per month.
For many people, eating a rich breakfast, a moderate amount of lunch, and a small amount of dinner is a good way to lose weight. However, you must also consider your lifestyle and needs. Please consult the medical staff for more detailed advice.
Remember to set goals for yourself. If the goal is large, you can break it down into several small goals that can be achieved. After reaching the goal, give yourself a reward other than food!
If dining out with friends or family, try to eat smaller portions.
If you feel hungry before dinner time, try drinking a glass of water or green tea. You should feel full and be able to suppress hunger longer.
You can weigh the food every day to control the diet.
If you feel thirsty, you can drink warm water with lemon and honey or cold water with lemon. It is best to drink warm water with lemon.
You can eat carrot sticks or peanut butter cookies as a snack.


Caveat
Pay attention to what you eat. Cars ca n’t drive without oil, and they ca n’t function without food, so do n’t be afraid to eat. Let the body take in nutritious calories and don't eat unnutritious food.
If you want to lose more than 20% of your weight, it is best to consult a doctor or specialist to see how to lose weight in a healthy way, and then how to maintain weight.
Don't skip food at all. If you do this, the hungry body will lack energy, causing damage to organs and body functions.
Do n’t skip meals, so as not to disturb your metabolism, but in the end, it ’s more difficult to lose weight. In addition, skipping meals also puts the body into a "fast mode", where fat accumulates in multiple areas such as the abdomen.
If you are young, it is best to consult a doctor before trying any weight loss method.
Don't be too obsessed with dieting to lose weight. People around you will start to worry about you and your health.
Aspartame is a sweetener commonly used in diet foods. It is not recommended for children to consume aspartame, because it is still unclear how it will affect the body in the long term.








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Health and fitness studios are prepping for a comeback.

Health and fitness studios are prepping for a comeback. 

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fitness club

For nearly eight weeks, Lakeshore Sport & Fitness has been overhauling its two Chicago clubs, spending more than $200,000 on new cleaning equipment and making other changes to meet new standards for hygiene and personal space, even as members’ dues stopped flowing.
But like other fitness club operators, Lakeshore managing partner Peter Goldman still has little sense of when he’ll be able to roll out the changes, even after Gov. J.B. Pritzker announced a five-phase plan to reopen the state’s economy.
That’s a problem for gyms that have seen little if any revenue while forced to shut their doors to slow the spread of COVID-19. When they can reopen, it’s uncertain how eager people who have spent weeks avoiding physical contact with others will be to start working out with a bunch of sweaty strangers — especially if they’ve bought home workout equipment while cut off from their favorite studio.

At Lakeshore, members will be able to reserve 10-foot-by-10-foot workout “pods” with a piece of cardio equipment, exercise mat, and their choice of bands and weights, all of which will be sanitized between uses.

Both the total number of members in clubs at a time and participation in group classes will be limited and require registration through Lakeshore’s app. And the facilities will step up cleaning procedures, spraying disinfectant throughout the day, and using ultraviolet light to clean overnight.
Under Pritzker’s plan, announced Tuesday, health and fitness clubs can begin conducting personal training sessions and outdoor classes in the third phase of recovery when the rate of infection is stable or declining. That phase would begin no earlier than the end of the month when the state’s stay-at-home order is set to expire.

To reach the following phase, which would allow gyms to open with capacity limits, will require “a continued decline in the rate of infection” and enough capacity in hospitals to keep up with surges in new cases. It’s not clear how long that could take.
That’s a tough pill to swallow for fitness clubs that hoped the next step would mean reopening their doors, even with strict limits, for something closer to normal operations.
“This solution does not keep us in business or help us reopen and pay people,” Goldman said.
Just how tough it will be depends on the gym.
At Runaway Fitness, which has offered classes that mix treadmill running and strength training at a studio in Streeterville since late 2018, being a small, independent studio makes it easier to adapt and host workouts that comply with Illinois’ limits, said owners Ted and Kristine Theodore.
But they’re unlikely to break even on outdoor workouts and personal training alone. That usually requires five or six busy classes a day.
Without help from their landlord on rent, “we have a real problem,” Ted Theodore said. “That’s why it’s day today. Those kinds of rules could paralyze us.”
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Fitness centers

Personal training was never a big source of business for Runaway Fitness, and people struggling with the financial fallout from the pandemic will be even more hesitant to pay for it. There’s a park nearby where the company can hold outdoor classes, but it would likely have to cut fees since participants wouldn’t have access to the usual equipment and facilities.
The Theodores had hoped to open sooner with limits on the number of participants in a class, which could be offset with more frequent sessions.
“At least then they’re getting on the treadmill and slinging weights. They can do a lot of the outdoor stuff on their own,” Ted Theodore said. “We have a loyal following, but they pay for the experience here and you don’t fully get that outside.”
Larger gyms with spacious facilities and a variety of activities, including individual workouts, are more confident they can weather the shutdown but said they weren’t sure it was worth reopening for the earliest, most restrictive phase of the governor’s plan.
Life Time Fitness, which has more than 150 clubs in the U.S. and Canada, has chosen to wait to reopen clubs in other parts of the country that have started to allow gyms to operate. In some cases, that’s due to local restrictions like closed locker rooms and shower facilities. Life Time also waits until employee and member surveys indicate most people in a particular location are ready to return.
The first reopened Friday in Oklahoma City, Oklahoma.
When clubs reopen, in addition to stepped-up cleaning and capacity limits, group fitness classes will require reservations and there will be half-hour breaks between each class so instructors can sanitize equipment. To encourage social distancing, fitness equipment has been spaced out and in the locker rooms, every other shower and certain lockers are off-limits.
During personal training sessions, employees will stay six feet away from clients and sanitize equipment before and after each use. Basketball courts will be open but games, at least initially, will not be permitted and on tennis courts, only pros — not players — will retrieve balls.
“We want to get back in business as soon as we can in all markets, but we need to do it in the right way,” Bushaw said.
David Blitz, CEO of Chicago-based Studio Three, which has studios in the Park West and River North neighborhoods, said the company’s high-intensity interval training, cycling, and yoga classes would be hard to conduct outside. It likely wouldn’t be worth resuming operations on such a limited scale, he said.
“Consumers want more from us than that,” he said.
First Ascent, an indoor rock climbing company with five Chicago-area gyms and one in Peoria, could provide something close to its usual experience if climbers can visit in groups of two while practicing social distancing, said co-founder Dan Bartz. Climbers usually work in pairs, with one person on the wall and another holding their rope, ready to catch them if they fall.
But if each member must be paired with an employee, it likely wouldn’t be worth reopening until later phases of the recovery because so few people would be able to take advantage of the one-on-one sessions, he said.
But he would rather see Illinois follow the lead of other states that have let gyms allow members inside, with restrictions.
“What we’re seeing as a better plan is member management — ensuring people can keep six feet apart and opening activities that allow that,” he said.
In Texas, for instance, fitness centers will be allowed to reopen at 25% capacity May 18, but locker rooms and showers must remain closed. Gyms in Georgia were told to limit capacity to a level that allows for social distancing and to check members’ temperatures at the entrance. Group classes, pools, basketball courts, hot tubs, and saunas are also off-limits.
LifeStart is preparing to reopen a handful of gyms in Atlanta, Dallas, and Nashville, Flanagan said. Members can sign up for access in 45-minute slots, separated by 15-minute periods when clubs will close for cleaning. No group classes are planned, but members can reserve studios and take virtual classes on their own.
LifeStart also purchased $4,000 electrostatic disinfectant sprayers for all 100 locations and is providing reusable antimicrobial hand grips members can use to avoid directly touching equipment.
While they wait, fitness clubs and gyms say they are investing in protective equipment like masks and new cleaning equipment and planning to allow extra time for cleaning between classes.
Studio Three, like LifeStart, plans to check people’s temperatures before they can use facilities and install plexiglass partitions, like the “sneeze guards” at grocery store checkout counters, between cardio equipment.
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Running

Runaway Fitness has been buying extra dumbbells, kettlebells, benches, and ropes so people won’t have to share as much equipment and developing cleaning protocols.
First Ascent is setting up a reservation system that will let gyms control capacity and plans to split the day into morning and afternoon sessions, with a mid-day cleaning break. Different climbing routes would be open during each period, both to encourage social distancing and help employees keep up with cleaning.
Gyms have also been creating virtual workouts and fitness challenges for customers who can no longer visit in person. Some charge reduced rates for online classes. Others make them available for free to keep members engaged.
But online, they’re competing with gyms across the country and companies that specialize in virtual fitness, like Peloton, which makes indoor bikes and treadmills that let users stream live or pre-recorded classes.
On Wednesday, Peloton reported a 66% increase in sales during the quarter that ended March 31, despite canceling some planned advertising because it was having trouble keeping up with demand.
Overall sales of fitness equipment rose about 130% in March compared with the same month last year, according to market research firm The NPD Group.
Chicago-area fitness club owners said they are confident people will be eager to return and reconnect with friends or a favorite instructor. But some were concerned regulars will be slow to come back, whether because the shift to remote work means the gym near the office is no longer convenient, or because they remain wary.
“We need to figure out how to tamp (the fear) down at some point, or consumers aren’t going to come back,” Lakeshore’s Goldman said.
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Alkaline diet: five arguments in favor and another five against


Alkalinediet: five arguments in favor and another five against

Despite being its questionable scientific basis, this diet has positive aspects

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LABELS:
subsistence allowance
nutrition
feeding
gurus

The fad of the alkaline diet has been going strong for some years at the popular level, under the belief that a diet based on certain foods can influence the pH (acidity-alkalinity ratio) of body fluids, including blood and urine. The pH of the latter would be taken as a measure of the general acidity of the body. 

A miracle diet

According to the promoters and evangelists of the alkaline diet, it has numerous advantages and is capable of preventing and even curing diseases such as cancer. The support of these powers would be that a low or acidic pH of body fluids promote inflammatory processes, related to all types of cardiovascular diseases and promoters of various types of cancer.
Although it is possible to accept that this theory is partially true -inflammatory processes cause numerous diseases and there seems to be some relationship between an excessively low homeostatic pH and inflammatory processes-, it is not at all proven that it can be raised, much less regular, the acidity of body fluids based on eating certain foods and ignoring others.
The relationship between diet and physiology is never direct and the products that we ingest for the most part do not pass directly into the blood or cells, except for small percentages, but are deconstructed by metabolism to reconstruct new compounds with their elemental molecules and atoms which are the ones that will circulate through our veins and will reach our organs.
Therefore the claim that an alkaline diet, based on supposedly high pH products, will make our blood and urine less acidic and therefore our body less prone to inflammatory processes, is totally crazy. Following an alkaline diet neither cures nor prevents absolutely nothing based on the pH of the food.  
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Fruits

Favorable arguments of the alkaline diet

However, these types of diets are not bad in themselves -except for certain impostures that we will see later-, but, on the contrary, they carry a series of positive aspects that should be taken into account when demonizing them as social fashion. Among them it is possible to emphasize the following five. 
1. Promote the consumption of vegetables
Indeed, one of the mainstays of this type of diet is the consumption of vegetables, whether raw or heat-treated, something that in our current culture of haste and easy food we are leaving aside. Whether due to the contribution of plant fiber, the intake of flavonoids and other plant antioxidant compounds, as well as numerous vitamins such as ascorbic acid or retinol and carotenoids, or phytosterols, which contribute to the control of intestinal cholesterol supply, a strong vegetable diet is always positive.
2. Promote legumes as a source of calories and protein
Legumes are an excellent alternative vegetable food source to meat, with a great balance between their caloric and protein content that can substitute for obtaining energy from refined flours and purified carbohydrates, especially sugars, which are responsible for obesity and a higher incidence of type 2 diabetes and cardiovascular disease.
3. It encourages eating whole grains
The alkaline diet's commitment to rice and wholemeal flours is also, a positive aspect of it, since it introduces vegetable fiber as necessary and avoids the refined flours that are so common in industrial foods.
4. Prevents against added sugars
Indeed, the alkaline diet clearly warns of the effects of added sugars, always harmful.
5. Recommends running away from ultra-processed food
As a consequence of all this, the alkaline diet is postulated as a firm enemy of the fast and ultra-processed products typical of the supermarket and is committed to cooking our own food, which becomes one of the pillars in the prevention of obesity, type 2 diabetes, and cardiovascular problems
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Diet

Arguments against the alkaline diet

However, the alkaline diet also has its dark and counterproductive points on which it is convenient to influence.
1. It generates false expectations
The alkaline diet does not detoxify or purify or make us shine inside, however much it involves eating healthy. At most it will make us go to the bathroom more regularly and with more consistent stool. Nor does it have to make us lose weight, everything will depend on the caloric intake of our intake and the amounts we eat.
    Attacks dairy
  1. According to the alkaline diet, neither cheeses nor yogurts should be eaten, or at least not usually, since they are acidic products. You can live without dairy, but we must not forget that they are not bad and provide fat-soluble vitamins, probiotics, and calcium among many other things.
  2. 3. Attacks products of animal origin
  3. Again, the alkaline diet ensures that eating meat, fish, or eggs is counterproductive for homeostatic pH, something that is not proven at all, even though it is not recommended to abuse them either. As nutritionist Julio Basulto repeatedly explains, diet comes from the girega word 'digital', which means lifestyle, contumbre. In this way, the most indicated diet is the one that is healthy is varied in its products and above all it is constant.
  4. 4. Promote green smoothies
  5. In this medium we already explained in its day the dangers of green detox shakes based on vegetables, especially if abused. This type of shakes is a hoax that is useless and can cause problems.
  6. 5. They induce bizarre and useless customs
    One of the premises of some alkaline diets is the intake of seawater, or adding salt to the water we drink, drinking saltwater on an empty stomach in the morning, etc. All these rituals are absolutely useless.

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Ten foods that help reduce body fat in a healthy way.

Ten foods that help reduce body fat in a healthy way.


Eggs, dairy products, fish, green tea, and nuts are some of the foods that should be included in the diet.

With less than three months to go in the summer, many people are starting to try different diets and exercise. But beyond the aesthetic issue, a new lifestyle contributes to better health and rhythm of life. 

1. Eggs and dairy.
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Eggs and dairy
They are an excellent source of protein with a minimum contribution of fat, especially when dairy products are defatted. The main advantage of proteins and dairy is that generally speaking, they are absorbed more quickly and stimulate muscle growth, which facilitates fat loss.

2. Fish.
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Fish
In addition to their high protein content and good quality, the darker variants contain a significant amount of Omega 3, EPA and DHA fatty acids, which help to modulate the inflammation generated by excess accumulation of fat in the body, as well as contribute to improving the function of the hormone insulin.

3. Chicken, turkey, and beef.
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Chicken
These three foods are a source of high-quality protein since they contain essential amino acids in sufficient quantities and are almost completely absorbed in our bodies. Maintaining the amount of muscle mass is key in any weight loss process and, for this, there is nothing better than the supply of good sources of protein. On the other hand, these foods help to generate satiety and appetite control. However, it is necessary to choose the cuts to be consumed so as not to generate a high contribution of saturated fat present in these meats.

4.Green tea.
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Green tea
Green tea catechins act as antioxidants, which can help reduce inflammation caused by excess adipose tissue. Furthermore, green tea, as well as coffee, is lipolytic, as it stimulates the release of fat from fat cells. While green tea is not a "fat burner", it can help ease the process.

5. Nuts (pecans, almonds, walnuts).
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Nuts (pecans, almonds, walnuts)
The high content of unsaturated fatty acids plays an important role in maintaining cardiovascular health, as well as improving the response of insulin, a hormone that in an altered state makes it difficult to lose adiposity. In addition, they help a lot to control the appetite.

6. Olive oil.
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Olive oil
Accompanying salads, olive oil is a good ally to improve cardiovascular health and keep a set of hormones in good working order, including insulin.

7. Legumes (beans, lentils, Pallares, chickpeas).
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Legumes (beans, lentils, Pallares, chickpeas)
Legumes have a high content of insoluble fiber in relation to their weight, which allows, on the one hand, to provide a lower volume of energy in a given volume and, on the other hand, to reduce the absorption of lipids from the diet and avoid marked elevations of blood glucose.

8. Oatmeal.

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Oatmeal
Oatmeal is a cereal with a high content of both soluble and insoluble fiber, especially β-glucan, which allows the absorption of dietary fats to be reduced, as well as the fact that glucose from foods does not generate very high peaks. high in our blood. Despite these beneficial effects, it must be remembered that oatmeal contains a significant amount of carbohydrates, so its consumption must be controlled.

9. Fruits and vegetables.
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Fruits and vegetables
In general, fruits contain a significant amount of insoluble fiber and little energy intake, which makes them suitable for reducing body fat. However, due to the carbohydrate content in fruits, it is not advisable to abuse them.

10.Tubers (potato and sweet potato).
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Tubers (potato and sweet potato)
In addition to fiber content, they contain a relatively low contribution of carbohydrates and energy depending on their weight.
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