Just say yes to fats! If you’re a little skeptical about adding calorie-rich fats to your food, you’re not alone. After decades of being told to cut it from our diets, most Americans are still warming up to the idea that certain fats can actually be good for you.
A study published last year in The Journal of the American Medicine Association revealed that decades of research linking sugar to heart disease and weight gain was quietly downplayed, shifting the blame to dietary fat instead. Despite a surge in the popularity of low-fat versions of cookies, crackers, dairy products and the like, our waistlines refused to budge. In fact, we saw an alarming rise in obesity.
Coconut Porridge for One
Recipe from: dietdoctor.com
7⁄8 oz. butter
1 tablespoon coconut flour
1 pinch ground psyllium husk powder
4 tablespoons coconut cream
1 pinch salt
From: Dr. Andrew Weil
Continue your yoga practice with this month’s pose that also provides heart health benefits. As one of Dr. Weil’s favorite yoga poses for stretching the thighs, hips, and ankles, the Hero Pose is a popular sitting asana, meaning posture. It is commonly used as a starting pose that relaxes the body and allows for breathing exercises.
According to results published in the Indian Journal of Physiology and Pharmacology, practicing the Hero Pose can temporarily speed up metabolism and enhance sympathetic nervous system activity. As a result, these increased physiological functions can support meditation focus, breathing, and overall health.
The health bene ts of this pose include:
Stretching and improving exibility of hips, thighs, knees, and ankles.
Improving digestion and may help relieve symptoms of menopause.
Providing relaxing and meditative benefits.
Therapeutic for high blood pressure, breathing problems and stress.
Get step-by-step instruction for practicing the Hero Pose. There are many variations of this pose to modify according to your level. If you have problems with high or low blood pressure, monitor it while performing this pose as sitting in this position for too long can cause a change in blood pressure. Also, use caution when standing up from the pose, as this too may cause a sudden, hazardous change in blood pressure.
Dr. William H. Lee talks about types of exercise for older athletes.
Resistance training has a multitude of benefits including reducing body fat and lowering cholesterol. In fact, weight training is the best way to burn fat; it’s more effective for losing weight than aerobic activity because it burns calories while you’re exercising. After a resistance workout, metabolic rates remain elevated as muscle fibers are being rebuilt. Many of the calories you consume will be put to work in the repair and rebuilding process, rather than being stored as fat. And the more muscle one has, the more calories that will be burned per min. Of course training will reduce sugar and cholesterol, and is also good for stress and brain health.
Cardiovascular Exercise includes anything that raises your heart rate. It could be walking, running, swimming, biking. A good goal for ample physical work is 150 min per week. That could be 30 min 5 times per week. Cardio exercise uses both stored carbohydrates and fats for fuel. The longer and more vigorous, the more total calories are burned. The longer and more vigorous the work out, the greater the caloric burn because of the repair and growth that happens as an outcome of exercise. In addition, regular cardio exercise decreases your risk for a heart attack and also lowers insulin levels which helps reduce rates of arteriosclerosis. And multiple studies tell us that exercise is also good for the brain and cognition.
Staying flexible is vital as we age. Joint mobility proves crucial for muscular strength, proper posture and full range of motion. Flexibility is associated with balance. Gentle flexibility exercises help increase the length of connective tissues and muscles. These exercises can also help reduce stress, alleviate low back pain and greatly diminish the chance of injury. Consider doing stretches before walking or try yoga, Pilates or tai chi.
Questions on what type of exercise program might be right for you? Call: 303 730 2229