Heart Diet Hints from the Franklin Institute To control the amount and kind of fat, saturated fatty acids, and dietary cholesterol you eat:
Eat no more than 6 ounces (cooked) per day of lean meat, fish, and skinless poultry.
Try main dishes featuring pasta, rice, beans, and/or vegetables. Or create "low meat" dishes by mixing these foods with small amounts of lean meat, poultry, or fish.
The approximately 5 to 8 teaspoon servings of fats and oils per day may be used for cooking and baking, and in salad dressings and spreads.
Use cooking methods that require little or no fat: boil, broil, bake, roast, poach, steam, saute, stir-fry, or microwave.
Trim off the fat you can see before cooking meat and poultry. Drain off all fat after browning. Chill soups and stews after cooking so you can remove the hardened fat from the top.
The 3 to 4 egg yolks per week included in your eating plan may be used alone or in cooking and baking (including store-bought products).
Limit your use of organ meats such as liver, brains, chitterlings, kidneys, heart, gizzard, sweetbreads, and pork maws.
Choose skim or 1% fat milk and nonfat or lowfat yogurt and cheeses.
To round out the rest of your eating plan:
Eat 5 or more servings of fruits or vegetables per day.
Eat 6 or more servings of breads, cereals, or grains per day.
If you are interested in setting up a Heart Health seminar and/or training for your company and or employees please contact us to set up a FREE consultation.
Health and Wellness
There are various types of stress causing events throughout the week. To be effective at managing stress you need to know how to prevent the buildup of that stress over long periods as well as the immediate effects of stress. Here are 5 tips to help you maximize how you deal with stress:
Self assessment – Check your body, moods and habits for signs of stress every week (am I exhibiting physical or emotional signs of stress).
Social Ties – Become active in organizations such as clubs or church groups. Also keep in touch with family members and friends regularly.
Planning – Ask for extra support when needed. Give yourself time to plan how you will cope with stressful situations.
Time Management – Set priorities so that the most important things are accomplished early and find out were time is wasted to allow for a more efficient daily plan.
Health Lifestyle – Include exercise, healthy diet and emotional checklists to create a balanced daily life.
If you are interested in setting up a Health and Wellness seminar and/or training for your company and or employees please contact us to set up a FREE consultation.
Starting a Fitness Program
Before beginning a physical fitness program there are some areas of consideration that will help insure the greatest success as you meet and exceed your goals. These are 6 steps you should have in place when starting your program.
Full health screening – This will determine the intensity levels of your exercise program and safety in participation.
Family involvement – Attempt to involve your family as much as possible. This can be accomplished by taking family walks or trips to a local athletic facility.
Convenience – The more convenient to location the more likely you are to continue your workouts. Also personal trainers are good for at home convenience and require little or no traveling on your part.
Peer Support – It is good to have an exercise partner however you want that partner to be at the same physical level as you that way goals can be met together. If the partner is superior physically than your workout may be to challenging, if you are superior physically that your workout may not be challenging enough.
Valid Exercise Prescription – Make certain that the exercises that are being performed are designed to meet your needs and goals. For example if you are trying to build muscle you do not want a lengthy cardiovascular program, or if you are attempting to burn fat you do not want to embark on a program with no cardiovascular training.
Goal Setting – It is important to set goals for yourself but make those goals achievable. Something as simple as losing 1 to 2 pounds a week is considered healthy, measurable and realistic weight loss.
If you are interested in setting up a Fitness seminar and/or training for your company and or employees please contact us to set up a FREE consultation.