Why are fruits important?

Fruits have a high nutritional value.

·         They are low calorie

·         They have no cholesterol

·         They are full of nutrients such as: potassium, fiber, vitamins (A, E, & C)

            *All these nutrients are necessary for healthy body function.

            *Some nutrients can help protect the body from diseases. For instance, they may reduce the risk of cardiovascular disease and strokes.

So, the benefits of fruits are many. Challenge yourself to try different fruits including some you’ve never tried before!

Supermarkets in Houston

Houston is one of the largest cities in the nation. Therefore, supermarkets are not always easily accessible. Many people have to drive long distances to get to a supermarket. If a person cannot make it to a supermarket, he or she is less likely to eat healthy. For example, people who buy their groceries from a convenience store often end up buying foods high in sugar and fat. When people do not have access to healthier choices, many health problems may occur. These health problems include hypertension, obesity and diabetes. Studies show that two thirds of Houston residents are either overweight or obese. So, remember it is always best to eat fresh fruits and vegetables whenever possible. Doing so may prevent future diseases.

7 Heart Healthy Habits

Preventing heart disease requires heart healthy habits. Below is a list of things you can do.

Exercise regularly

Your heart muscle needs to be exercised regularly in order to stay strong. Aim for 3 hours of cardiovascular exercise per week.

Eat fruits and vegetables

Fill half of your plate with fruits and veggies. Some tips on how to include these throughout your day…

                Breakfast: Use salsa with your veggie egg scramble

                Snack: Eat a piece of fruit

                Lunch: Include a veggie soup or salad

                Snack: Munch on dry fruit and nuts

                Dinner: Steam or roast a mixture of veggies

                Snack: Try poached pears or baked apples

Aim for color

Colorful fruits and veggies have antioxidants which prevent blood vessels and arteries from being damaged from things such as high cholesterol.

Red: strawberries, tomatoes, watermelons, red beans

Orange/yellow: carrots, sweet potatoes, oranges, squash

Purple/blue: eggplant, blueberries, purple cabbage, black beans

Green: spinach, broccoli, kiwi, green cabbage, green peas

White: cauliflower, onion, garlic, white beans

Brown: pinto beans, almonds, pecans, sunflower seeds

Broaden your carbohydrate repertoire

A diet of whole-grain carbohydrates is good. However, also try other carbohydrates full of fiber and antioxidants.

Starchy veggies: roasted sweet potatoes

Intact whole grains: brown rice tossed with diced tomatoes and olive oil, homemade oatmeal packets made ahead of time for quick breakfast

Beans and lentils: hummus, lentil soup, black beans

Prioritize your protein

Choose fish and skinless poultry. Limit red meat such as beef and pork because red meat may increase the risk of heart disease.

Take an omega-3 supplement

Salmon, sardines and herring are examples of oily fish that contain omega-3 fatty acids. If you are not eating oily fish, consider taking omega-3 fish oil supplement. Being deficient in omega-3 fatty acids may increase the risk of heart disease and stroke.

Assess your personality

Heart attacks have been linked to people who are depressed, anxious, hostile, angry, impatient, competitive, and uptight.  Learn how to cope with emotions.

How much exercise should you do?

Most studies show that 60 minutes of daily exercise can prevent weight gain.

A 60-minute workout normally consist of:

1) 5-10 minute warm-up

2) 30-45 minutes of continuous aerobic activity

                Aerobic activities can be swimming, biking, walking, dancing or jogging.

3) 5-10 minutes of stretching

Aim at exercising 3-5 times a week. Remember that keeping yourself active will help keep the weight off!

ANOTHER OPTION FOR CRUNCHES

The purpose of the abdominal muscles is to protect the spine. Working the abdominal or core muscles helps keep your back and hips in a neutral position. This is especially important when doing difficult movements during exercise in order to prevent the risk of injury. When you do a crunch, you feel the abdominal muscles shortening because you are making the muscles stronger. However, there is a different movement you can try if you prefer not to do crunches. They are called planks. A basic plank is holding a pushup position on your forearms. For a side plank, rotate 90 degrees onto one arm on the side of your body. Hold each position for 30 seconds. Slowly work your way up to 60 and then 90 seconds. Doing this will help you strengthen your abs!

Complications of Childhood Obesity