3 Steps To Reversing Heart Disease

heart

Heart disease is probably still one of the biggest killers of Americans. There are so many of us, millions perhaps who die each year from this disease. But most heart disease is preventable with lifestyle changes and diet. Here are five steps to take to reverse heart disease and to also prevent it.

The #1 biggest thing you can do to heal yourself of heart disease is change your diet. A healthy diet has plenty of magnesium and potassium rich foods like:

salad

  1. Change Your Diet

Magnesium

Dark Leafy Greens

Nuts,

Seeds

Fish

Beans

Avocado

Yogurt

Potassium 

Potatoes

Squash

Mushrooms

Bananas

Dark Green Leafy Greens

Reduce saturated fats to no more than 10% of your daily calorie intake. Avoid  read meats, caffeine foods, refined sugars, fatty, salty, and fried foods. I know…all of the “good stuff” right? But your heart will thank you later.

skill

burg

You definitely want to stay away from the kinds of foods in the photos above.

Also stay way from prepared meats and soft drinks. Eat  at 80% of your daily intake from fruits and vegetables as well as grains. Drink a gallon of water daily to help flush out any extra sodium.

2. Reduce Stress

I know it may be easier said than done for most but not impossible. And when it comes to out heart I feel that we really should put fourth a major effort.

road

Just taking the time to go outdoors and be with nature can do wonders for your stress level. Even if it means going out to the park and sitting on a bench alone to clear your head. Or watch children playing at the playground. You can take a walk on a trail or maybe just go on a swing and swing away. 🙂 But give yourself some time outside.

Meditation/Prayer

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Meditation and prayer are one of the best ways to reduce stress according to medicine (dot) net:

Meditation May Reduce Stress and Improve Health. A simple technique practiced for as few as 10 minutes per day can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Anyone can practice meditation. It’s simple and inexpensive, and it doesn’t require any special equipment.

When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

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The emotional benefits of meditation can include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  Praying is extremely useful in giving you the strength to deal with day-to-day stress. It offers you some quiet time alone, where you can think and gives you the opportunity to focus on yourself and reduce mental stress.
3. Exercise
According to Net Doctor (dot co)

Exercise:

  • lowers blood pressure, reducing strain on the heart
  • increases good HDL cholesterol that transports fat away from the arteries and back to the liver for processing
  • may reduce levels of bad LDL cholesterol that can form fatty deposits in the arteries and contribute to heart disease
  • improves circulation by preventing blood clots that can lead to heart attack and stroke
  • increases fat loss
  • helps weight-loss
  • builds muscle mass.
 I hoped this helps to get you on the right track to saving and protecting your heart from heart disease. Until next time…I Wish You Well.

Entertain yourself by watching the video.

 

 

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What Exercises Help The Most?

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When you think about losing weight and diet you can’t help but to think about exercise. The two go hand in hand, but what if working out and exercise is just not for you? Exercise is one of the most important parts of keeping your body at a healthy weight. It helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure.

so now we know why it’s important to have some sort of exercise but you still feel you don’t want to go into a gym or sit on the floor because you find it boring or hard. Well I’m going to share some different ways you can get exercise.

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Stretching: Stretching is an excellent way to keep fit.

Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching  also increases blood flow to the muscles. 
 boxin
Boxing: 

Boxing as a sport requires a high level of athletic prowess: strength, speed, agility, hand-eye coordination, endurance, nerve, and power, just to name several required attributes. Boxing as a fitness activity enables the average person to hone those same athletic skills, all without having to take a punch. If you’re hoping to get in great shape and improve your health, you just might want to sign up for a membership to your local boxing gym. There are a number of reasons why. source: (money crashers)

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Yoga: 

Yoga can also lower blood pressure and reduce insomnia.” Other physical benefits of yoga include: Increased flexibility. Increased muscle strength and tone. Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility. source: (yoga journal)
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Running: 

No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a “hard” exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn.

Running also gives your ticker a world-class workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets. source: (womens health)

There are tons of exercises out there and they all are beneficial to your overall health. So which one is best? They all are! So find one or two or three that will work for you. 🙂

Be sure to check out the video that goes along with this post just for fun.

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5 Foods For Quick Weight Loss

Everyone is always looking for a quick and easy way to lose weight and get healthy.  And although there are tons of items, pills and gadgets out there that claim to make you lose weight quick.. the only sure fire way to lose weight and keep it off for good is to change your diet. Try to start by slowly incorporating  fat burning foods into your diet and build from there. If you feel you need help getting started and staying on task, I along with others out there can definitely help you with that. It starts with real dedication and commitment along with the right mentality to get you through. Here are 5 foods that I know have worked for me and my clients. If you try these and you lose weight let me know here in the comments or drop me an email! Also watch the short little video for this blog below.

 

 

almonds

Almonds:

Eating a handful of almonds , in place of your regular snack. They are low in calories, making them perfect for a quick and easy weight loss snack. You will also consume a healthy amount of fiber, which will satisfy your hunger, so you feel fuller for longer and aren’t tempted to indulge in mid-afternoon biscuits.
(metro.co.uk)
greent
Green Tea:
 Green tea contains bioactive substances like caffeine and EGCG, which can have powerful effects on metabolism

In order to burn fat, it must first be broken down in the fat cell and moved into the bloodstream.

The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones

A number of studies show that green tea extract can boost the burning of fat. The effect is even stronger when exercising.

(authoritynutrion)

grapef

Grapefruit: A half grapefruit or a glass of grapefruit juice before meals may help fill you up, so you’ll eat fewer calories at meals and potentially lose weight

(webmd)

Grapefruit is considered a fat-burning food that can kick-start your metabolism and a stabilizes blood sugar along with curbing cravings.

(popsugar)

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Pistachios:

Pistachios are packed with monounsaturated fatty acids (MUFAs) that help control cholesterol. These fats also increase the release of hormones that help regulate glucose metabolism and increase the release of insulin, both of which help lower blood sugar. And if you’re stuck in the mentality that nuts—and their high fat content—are bad news for your weight, it’s time to snap out of it.  Numerous studies, including one in the American Journal of Clinical Nutrition, show they may actually help prevent weight gain with age, as nut eaters tend to have healthier diets because the nuts replace unhealthier processed foods.

(prevention)

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Yogurt:

Yogurt provides all the benefits of dairy without the added fat or calories, and actually contains more calcium and protein per serving than other dairy product because of the way it is made. Yogurt specifically has been studied as a calcium-rich food that helps burn fat and promotes.
(huffingtonpost)
And there are vegan/vegetarian options to yogurt out there so be sure to look for those if that’s your diet of choice.
These are just some of the great foods out there that can help you lose weight and keep it off. Until nest time…
I wish you well.
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Is Eating A Raw Food Diet For You?

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Being healthy and eating healthy is one of the best things you can do for your body. But how do you know if a raw or vegetarian diet is for you? Let’s first see why eating a raw diet is good for your body.

According to Webmed.com :

The idea is that heating food destroys its nutrients and natural enzymes, which is bad because enzymes boost digestion and fight chronic disease. In short: When you cook it, you kill it. Some fans of raw food diets believe cooking makes food toxic..
It is estimated that 60% of disease is caused by the SAD diet (Standard American Diet). If food is the culprit, I believe that food can be the answer. As we become mindful about what we eat, we can start to make choices that promote our health over illness. Food is consumed for nutrition but it is also consumed for pleasure. What happens if we learn how to satisfy our pleasure receptors with healthy food? Our lives improve. (Rawmazing.com)

Raw foodism has been around since the 1800s, and both studies and anecdotal evidence show the benefits of a raw food diet include:

  • lowering inflammation
  • improving digestion
  • providing more dietary fiber
  • improving heart health
  • helping with optimal liver function
  • preventing cancer
  • preventing or treating constipation
  • giving you more energy
  • clearing up your skin
  • preventing nutrient deficiencies
  • lowering the amount of antinutrients and carcinogens in your diet
  • helping you maintain a healthy body weight
Source: (draxe.com)
veg99
 With that being said, do you feel that a raw diet might be good for your overall health? I personally believe a 80% raw and 20% vegetarian works best for me. Bu I would love to hear your thoughts. Please leave a comment below.
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Hello, and welcome to the new website for Holistic Abode.

Please bare with us as we start from scratch building this site to give you the best and most efficient information and service.

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