How to Lower Your Cholesterol at Home

High Cholesterol?  Here are some ways to lower it at home.

Your cholesterol levels play a role in whether or not you’ll get heart disease or have a heart attack.  If your cholesterol levels need some improvement then this is a perfect read for you.  Here are some ideas.

Eat more soluble fiber like fruits, veggies, whole-grain cereals, and dried beans.  Research shows that adding 5-10 grams a day of soluble fiber such as psyllium to your diet can reduce your LDL by 5%.

Get at least 30 minutes of moderate exercise 5-7 days a week.  This can help lower your triglyceride level.

Eat as little trans fat as possible.  Things like stick margarine, baked goods, and fried foods (especially those fried in hydrogenated shortening) all have trans fats.

Limit saturated fat, which is shown to raises your cholesterol more than anything else you can eat or drink.  Found in fatty meats, poultry with skin, and whole milk dairy products like cheese and ice cream.

Limit the amount of cholesterol you eat and drink like cutting out things like organ meats, egg yolks and whole milk dairy products.  Consume no more than 200 milligrams of cholesterol a day.

Watch your weight.  Keeping an eye on your weight will help lower your low density lipoprotein (LDL or Bad) cholesterol triglyceride and total cholesterol levels.  It is shown that losing just 10% of your body weight can lower your LDL.

Consider adding plant sterols or stanols into your diet.  Just 2 grams a day can lower your LDL.  It blocks cholesterol from being absorbed into your intestines. Taken around mealtime will help your body not absorb cholesterol from foods.

Here’s to your health!!

Tips to Help Kids be Fit

 

I know how hard it is now days to get kids out of the house and away from the video games.   You see stories all over and parents talking about how their kids are glued to their games/computer/hand held devices.  I know my son was.  And, it frustrated me to no end!

But, just because your kids love their gaming is no reason for them to become over weight and live an unhealthy life.  Here are some great ways to help them.

1) Check out the playgrounds at your local parks or schools and make a fun play day on the jungle gym.

2) Take the family hiking, bicycling or swimming.

3) Join up with friends, family, neighbors and do fun games like softball, kickball or tag.

4) Make a point of after dinner going for a walk.  It is good family time to talk about the day.

5) Get the kids involved in cleaning the house or helping in the yard.  Doing things like vacuuming, raking, washing the car, mopping floors.

6) Get a dancing or exercise game for the Wii, Xbox, or Playstation and gather the whole family for fitness night.

Do you have a fun tip?  Share it with us.

Don’t Forget Your Caps

And I am not talking about the ones you wear on your head! I am talking about your shoulder caps. Yes, that’s right, those nice rounded shoulders that you see some with. What you might not know is that keeping your shoulders (caps) in tip top shape will also help ward off those neck and shoulder pains most get when you reach to pick up that gallon of milk, or life up your kids. There are some simple exercises we can do to ward off pain and build nice caps.

 

 

Here you can see a diagram of the shoulder muscles. You want to work all the Deltoid, meaing the posterior, anterior and lateral fibers of the muscle.

The Deltoid is a three headed muscle that caps the shoulder.

 

4 Great Exercises

Seated Dumbbell Press

Side Lateral Raise

Rear Lateral Raise

Heavy Dumbbell Shrug

Doing these 4 simple exercises at least 3 times a week will help build those well rounded caps and top off your beautiful body. I recommend doing each exercise using weights that are heavy, but not to heavy. The goal is to do 3 sets of 10-12 reps, and the last set should be hard to finish. If the last set is as easy as the first 2 sets then you need to up your weights. Continue to up your weights as your shoulders get stronger. And also, stand up tall, and be aware of your posture 😉

Now.. how would you like shoulders like these?

That is a killer TAT!! If I had shoulders like that I would have a TAT like that :)

Now that’s what I’m talkin about!

Keep Your Skeleton in Tip Top Shape

We all know that we need to feed our body the right supplements to stay healthy, but what a lot of us don’t know is what those supplements are, how much to take and what each one is good for. I wanted to shed some light on some supplements to help you keep your skeleton in tip top shape. Your skeletal system is very important as it provides the shape to your body, protects your body and allows it to move. As we get older we start to realize how we need to take care of our skeleton. Here are some great supplements to help you out.

Fish Oil ~ Filled with omega 3 fatty acid which helps reduce inflammation to keep joints supple. Recommended dose ~ 500 mg of EPA and 500 mg of DHA (no less than this)

Avocado-Soybean ~ Helps to slow down the breakdown of cartilage and help it’s repair. Recommended dose ~ 300 milligrams

Vitamin D ~ Helps to increases absorption of calcium which helps prevent osteoporosis. Recommended dose ~ 1000 to 5000 Units

Calcium ~ Helps build strong bones. Recommended dose ~ 1000 mg in pill form. Over 50, 1200 mg.

Glucosamine and Chrondroitin ~ Used together they help joints. Recommended dose ~ 1500 mg.

Vitamin C ~ Contains collagen, which is the most abundant protein in your body, supports and connects the bones in your skeletal system. Recommended dose ~ 75 mg for women, 90 mg for men.

Phosphorus ~ As essential as calcium for bone health. Recommended dose ~ 700 mg.

Stock up on your vitamins today.

GNC Live Well

Along with taking supplements that will help your skeleton you also want to remember to exercise daily. Taking walks, swimming, aerobics, dancing, stretching, strength training, etc. Move ~ It does a body good.

10 Ways to Stay Motivated

1. Set Realistic Goals: It’s great to dream big, but smaller goals are easier to reach and manage. Every time you reach a realistic goal, you will feel good about yourself which will ultimately motivate you to keep working forward.

2. Track It: Recording what you eat, how many calories you burn and your weight will help you stay on course to reach your goals. Spending the time to track it all is a whole different story. Luckily, there are tons of great devices and apps that track the exercises for you. Digifit’s fitness-tracking and heart-rate monitoring app (for iPhone and Android) measures, monitors and reports key workout stats like caloric burn, distance during more workout activities like walking, hiking, biking, running and even shooting hoops to improve performance and up the fun. The data synchs with a personalized profile at My.Digifit.com where users can analyze their workouts and their progress overtime which will ultimately keep them motivated to keep working hard.

3. Buddy Up: When you have a friend counting on you to go for a run or meet up at the gym, you are less likely to bail on the workout. Set appointments with alerts on your calendar and keep your word to workout.

4. Seek Expert Help: A trainer will push you harder and make you feel accountable for your exercise and food choices. Look for a personal trainer at your gym or sign up for a small group training class which is a more affordable option.

5. Trick Yourself: Mix up your workout routine and pick activities that don’t feel like exercise and that are fun to burn calories and get fit. Big calorie burners like hiking, surfing, paddle boarding and kickboxing are great ways to step outside of your regular fitness routine. Pick an activity that you enjoy and it won’t feel like work.

6. Make it a Family Affair: Encouraging everyone in your family to workout is a great way to create a support system for those involved. Family members can motivate each other and help detract you from making bad nutrition decisions when gathering for meals and celebrations.

7. Don’t Buy It: If you have junk food in your home, you are more likely to cheat and indulge. Once you cheat on your diet and exercise plan, you may feel disappointed in yourself and discouraged to continue on. If you don’t buy the junk food in the first place, you will have fewer opportunities to indulge and make poor decisions. So, fill your fridge and pantry with healthy foods and snacks.

8. Reward Yourself: Rewarding yourself when you reach various goals or milestones will help you stay motivated. The reward can be simple, like a day off or a massage at a local spa. You may also reward yourself with a new pair of running shoes or scoop of ice cream.

9. Rest: Your body needs time to recover from stress on muscles, that’s why you need to incorporate rest days into your regimen. Don’t overdue your exercise routine or you may burn out quickly and feel less motivated to workout.

10. Have a Cheat Day: As important as it is to rest and avoid burning out on your gym or exercise routine, it’s equally important to avoid burning out on your diet. Let yourself indulge once in a while. Assign one day per week as a cheat day where you allow yourself to eat whatever you want during one meal that day without feeling guilty. This will help you feel good about your hard work at the gym and in the kitchen.

Use Your Own Body Weight to Workout

Use Your Own Body Weight to Workout

by The Greatist Team · 9 days ago · Tips

A great full body workout by The Greatist Team!

Now there’s no excuse to miss a workout, even if you’ve got nothing more than a floor and 10 spare minutes. These three moves are guaranteed to get the heart racing and muscles feeling the burn:

 

 

A. Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. Switch legs in the air and land in a lunge with the opposite leg forward. Do 10 on each leg and move directly to the next exercise!

 

B. Push-ups: With hands shoulder-width apart and feet flexed, hips width distance apart, keep the body in a straight line and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). Perform 10 reps. Rest 60 seconds, and repeat exercises A and B for two more sets each.

 

C. Burpees: This one starts out in a low squat position with hands on the floor. Next, kick (or step) the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. Do 5 sets of 10 with 30 seconds rest in between.

 

The Takeaway: Try this three-move, 10 minute workout for an effective at-home sweat session.