Archive | April, 2012

Conquer Your Own Excuses to Lose Weight

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Conquer Your Own Excuses to Lose Weight

Posted on 14 April 2012 by admin

A whole lot of people never give eating healthy to lose weight a try for a number of reasons. They claim they don’t have the time or the Continue Reading

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US Trend: Longer Lives But Fewer Healthy Years

US Trend: Longer Lives But Fewer Healthy Years

Posted on 12 April 2012 by admin

Although our life expectancy has doubled over the past 50 years, we now spend fewer years in good health, a new study suggests.

life expectancy has doubled

A 20-year-old today will live one fewer healthy year than a 20-year-old a decade ago, said study researcher Eileen Crimmins, a professor at the University of Southern California.

Conditions such as obesity, dementia and arthritis are the main reasons why, she said. They prevent a person from leading a healthy life.

watch your weight

“We keep people living longer, and they’ve been saved from their heart disease, but they still have dementia, and there’s nothing we can do to delay or prevent the dementia,” Crimmins told MyHealthNewsDaily. “They’re living more years with unhealthy life.”

Crimmins and her colleagues looked at data from the National Health Interview Survey and National Vital Statistics from 1998 through 2006.

They found that a 20-year-old man in 1998 would live, on average, 45 more years without developing cancer, heart disease or diabetes. But a 20-year-old man in 2006 would be likely to live 43.8 more years free of one of those conditions.

bad heart

Ten years ago, a 20-year-old man could expect to eventually spend 3.8 years without basic mobility — defined as the ability to walk up 10 stairs or a quarter of a mile or to stand, bend or kneel without special equipment. Today, that number has increased to 5.8 years, the study said.

For women, the mobility outlook is even worse — 10 years ago, a woman could expect 7.3 years without basic mobility, compared with 9.8 years today, the study said.


“One thing leads to another,” Crimmins said. “People who are overweight tend to stop exercising because it’s not pleasant or not comfortable, and arthritis is related to carrying a lot of weight. They’re circular.”

How to live longer and healthier

Crimmins and her colleagues also found that the prevalence of heart disease in men increased between 1998 and 2006, which means men are living longer despite having heart disease, she said.

“Men have heart disease because they’ve survived the treatment — the valve replacement or cleaning out of the arteries — or they’ve stopped smoking,” Crimmins said.

However, the prevalence of heart disease in women didn’t increase between 1998 and 2006, which Crimmins interprets to mean that women aren’t surviving heart disease as well as men are.

She also found that more men and women had cancer and diabetes in 2006 than in 1998.

Next, Crimmins said, she hopes to see why people at lower levels of income or who have less education tend to age faster than wealthier, more educated people.

Pass it on: We live longer today than we did 50 years ago, but we spend fewer years in good health.

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The Top Ten Weight Training Exercises for Building Muscle

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The Top Ten Weight Training Exercises for Building Muscle

Posted on 12 April 2012 by admin

Not many weight training exercises work as many muscle groups and build muscle as fast as the Continue Reading

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Healthy Snacking to Keep You in Shape

Healthy Snacking to Keep You in Shape

Posted on 10 April 2012 by admin

“Do not ignore your hunger pangs and eat without guilt. With advanced planning and a bit of preparation, you can have healthy snacks on hand Continue Reading

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Healthy Life Choices for Living to 100

Healthy Life Choices for Living to 100

Posted on 09 April 2012 by admin

Although most people think longevity is solely related to genes, it really depends on genes, attitude and lifestyle. Centenarians attribute their long lives to eating well, being optimistic and keeping busy.

living to a 100yrs

The Census Bureau estimates that by 2050, there will be 1.1 million people 100 years or older. Do you want to be one of them?

How to live longer and healthier

There are several things you can do to start living right and working your way to the triple digit numbers.

1. Be your own best advocate when it comes to your health. Know what medicines you’re taking, why your taking it and for what duration. Know if your medications have any contraindications and be aware of all side effects.

know your medicines

Explore alternative ways you can deal with your condition so you can perhaps eliminate some of the medicines. The reason why this is important is to keep your medications simple and your side effects low.

2. Be smart about what and how much food you consume. Nobody forces you to finish what’s on your plate.

smart food eater

Research shows that portion size has increased and that it is related to an increase in obesity. Therefore, understand that you, and only you can reduce your food consumption.

Do it because obesity is related to many debilitating illnesses, which shorten your hopes for a long lifespan. Conscious eaters have lower blood pressure, reduced body fat and diminished risks for heart disease and even cancer.

Eat a Mediterranean diet, which includes colorful fruits, vegetables, olive oil, fish and whole grains. Keep a trim waist for a healthy heart.

Be active. The more you move, the more you maintain flexibility, range of motion and responsiveness.

3. Associate with other optimistic, light-hearted people. As you age, you’ll notice that discussions tend to be directed toward illness or misfortune.

optimistic light-hearted people

Avoid those conversations by focusing on how much you appreciate your life and how good it’s been for you. Some people also try lifestyle changes, like meditation, relaxation, and yoga exercises to keep their perspective upbeat and focused on the sunnier side of the spectrum.

Others seek professional help through cognitive-behavioral therapy to change their negative thoughts into more logical, hopeful thinking.

Your body tends to thrive when you feel supported, encouraged and connected.

4. Drink moderately and don’t smoke.

drink moderately        

don't smoke


5. People who are married tend to live longer than those who never married, or who are divorced or separated. Of course, don’t just get married for the sake of it.

Those in unhappy relationships tend to lose the health benefits associated with that kind of commitment.

get married

6. If your goal in the latter part of your life is to have long-term loving relationships and many special friends, that is a good recipe for longevity. Maintaining strong social groups and lively interactions keeps you alert, active and involved.

strong social groups

7. Live in the countryside. The less pollution you experience, the healthier you will feel and be. If you can’t move out of the city, make visits to the beach, lake resorts or other open areas a weekly adventure.

The further you are from car exhausts, factory residue and other pollutants, the less your body has to work to fight off these harmful toxins.

live in the country

Successful aging is really based on good psychology and lifelong choices. Therefore, start now to reduce your stress, to keep your mind active and occupied, and to be the best you can be.

While age keeps creeping up, there is hope that you can turn the clock around and be healthier in your later years.

The goal is to not only live longer, but also to live healthier. Being 90, with a poor quality of life, is not something to aspire towards. Rather, if you can be as healthy as a 60 year old.

It is not too late to change your lifestyle to reflect a healthier way of being, and the time to start is now.


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Exercises at Home With Proven Results

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Exercises at Home With Proven Results

Posted on 08 April 2012 by admin

Indeed, there are a variety of ways to perform exercises at home. What can be done with exercise equipment and not just at home without Continue Reading

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Eat Smart! Stay Trim!

Eat Smart! Stay Trim!

Posted on 06 April 2012 by admin

Even though physicians today are highly trained to treat disease, one doctor remarked: Health, strangely enough, is not our field. Health is the responsibility of each person. We must take responsibility for our health and diet. What makes up a healthful diet?


Healthly Pyarmid Guide


The ingredients in a healthful diet simply involve making good choices from the foods that are available. For help in making good choices, use the four-tiered food guide pyramid.

At the bottom of the pyramid are complex carbohydrates, which include grain foods, such as pasta, cereal, bread, and rice. These foods are the basis of a healthful diet. On the second level are two equal sections; one is fruits, and the other is vegetables. These foods are also complex carbohydrates. Most of your daily diet should be taken from these three food groups.

The third level has two smaller sections. One section has such foods as cheese, yogurt, and milk; and the other includes fish, dry beans, meat, poultry, nuts and eggs. Only moderate amounts of portions should be taken from these groups. Why? Because most of these foods are high in saturated fat and cholesterol, which can increase the risk of cancer and coronary disease.

See Paleo cook books healthy eating guide

At the top of the pyramid is a little area that includes sweets, fats, and oils. These foods provide little in nutrients and should be eaten sparingly. Less foods should be chosen from the top of the pyramid, and more from the bottom.

Instead of sticking to the same food items from each section toward the bottom of the pyramid, it is a good idea to experiment with a variety of foods from within those sections. This is because each food has a different combination of fiber and nutrients. For example, ome fruits and vegetables, are good sources of vitamins A and C, while others are high in calcium, iron and folic acid.

Without a doubt vegetarian diets are becoming more popular. Dietitian Johanna Dwyer says, “Data are strong that vegetarians are at lesser risk for obesity, . . . constipation, lung cancer, and alcoholism.


Junk Food Guide


When Eating Out

Fast-food restaurants are fast weight gainers. These foods are usually high in calories and saturated fat. A double hamburger, for example, contains between 525 and 980 calories many of them from fat. Often, fast foods are fried or served with fattening cheeses, toppings, or dressings. If you live in a country where restaurants serve large portions, you need to watch the amount of food you consume. Eating such meals will likely take its toll on your health.

Substitution is the Key

A major factor in dieting is keeping saturated fat below 10 percent and dietary-fat intake below 30 percent of your total calories. You can do this without sacrificing your enjoyment of eating. How?

food substitution

Dr. Peter O. Kwiterovich says: Substitution is the key. Substitute foods low in total fat, saturated fat, and cholesterol for foods high in these fats. In place of animal fat use vegetable oil and soft margarine. Avoid the use of vegetable oils that are high in saturated fats, such as palm oil and coconut oil. Drastically reduce your consumption of store bought bakery products cookies, pies, doughnuts, and cakes, since they usually contain saturated fats.

Another way to decrease cholesterol in your diet is to reduce your consumption of egg yolks to one or two per week; use egg substitutes or egg whites in baking and cooking. In addition, substitute low-fat or skim (1 percent) milk for whole milk, margarine for butter, and low-fat cheeses for regular cheeses. Also, substitute ice cream with sherbet, ice milk, or low-fat frozen yogurt.

Meat is listed in the same level as poultry and fish. However, turkey, fish, and chicken, often have less fat per serving than such meats as pork, lamb, and beef, depending on method of preparation and the cuts used. Regular hot dogs, hamburger, sausage and bacon,are usually very high in saturated fat. Many dietitians recommend limiting the amount of fish, lean meat, and poultry consumed per day to no more than six ounces [170 g]. Although organ meats, such as liver, may have dietary benefits, it should be remembered that they are frequently high in cholesterol.

Many people enjoy eating snacks between regular meals. These snacks often consist of cookies, potato chips, cashews, candy bars, peanuts, and so forth. Those who understan the value of a healthful diet will replace these with low-fat snacks that include homemade popcorn without added butter or salt, raw vegetables like celery, broccoli and carrots, and fresh fruit,.

Keep Counting the Calories

If you eat complex carbohydrates instead of high-fat foods, there are positive benefits. You may even lose some weight. The more vegetables, beans and grains that you can substitute for meat the less fat you will be storing in your body.

Healthy Living

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Top 6 Tips for a Healthy Heart

Top 6 Tips for a Healthy Heart

Posted on 05 April 2012 by admin

Many of beleive that in order to maintain a healthy heart, serious action isneeded such as the intake of medicines and rigorous diet changes. The truth is, simple short term changes can have lasting long term effects.

Many research studies have shown the healing power of a positive attitude and having a generally good time with life – We only get one after all, so why not make the most of it!

Here are the Healthy Hideout’s top 6 tips towards a healthy heart!

Enjoy life to the fullest! Your heart will thank you for it!

Enjoy Life to the fullest


enjoy life

Studies have shown that people who laugh more and have lives filled with activity are much less likely to fall victim to a heart condition. When we finally decide to fly the nest and leave our parents house after signing a mortgage agreement of our own, adult responsibilities tend to result in the fun coming to a sudden stop. Maintain some childlike fun in your daily lives – Your healthy heart will thank you for it.

Spend time relaxing


spend time relaxing

The cycle tends to be the same for most of us. As life begins to gather pace, more things need doing, stress levels boom and the risk of heart disease increases.  The world moves along at the fast pace, a pace that you can’t change. You can however change your response to it. Dedicate a time in the day to get away from it all and relax your mind, be it with yoga, reading your favourite book or even walking the dog.

It’s only one glass!


red wine

Studies by the British Heart foundation have shown that those who choose to drink a glass of wine with their evening meal may lower their heart disease risk by at least 30 percent.  A small amount of alcohol enjoyed each day may be better than practising abstinence, and is of course better than drinking excessively. Red wine in particular is associated with having a strong healthy heart.

Create your own home haven


home haven

Spending time relaxed rather than being stressed can halve your heart disease risk,  so why not create your own haven in the comfort of your own home. Plenty of natural light, soothing music and an abundance of fresh flowers are great starting points. Have a dedicated quiet space in the house to ensure you have a place to think without interruption.

Soothe your soul


believe in yourself

Belief in yourself helps to to keep you mentally grounded, which can help towards maintaining a clear focus. Research has shown that people who use positive words such as “hope” and “joy” tend to outlive their pessimistic others by a decade. Try to embrace all the good things in your life, rather than focusing on the negatives – It’s obvious, but happiness is better than anger.

Have fun and socialise!


have fun

Our hearts are healthier when in the company of others that we know and love. Try not to make excuses by not having enough time, and surround yourself with family and friends! It’ll do wonders for your wellbeing, without you even thinking about it.

Guide to living healthy and longer

So what do you do in your daily lives to help maintain a healthy heart? The healthy Hideout would love to hear your recommendations.


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