First diet doesn’t necessarily mean you’re on a struggle eating special foods.  Diet simply means the foods that your eating and if done regularly eating foods HIGH in FAT, CHO (carbohydrates), CALORIES, and SUGAR you will also be high in your weight count unless you are working out extensively since it allows you to burn off the excess in FAT, CHO, CALORIES and SUGAR that the body breaks down into simply sugar=Fat if its stored in your body.  The way to get the sugar not all stored in your body in your fat tissue is to exercise which causes your metabolism to work off the extra sugar.  BUT if you don’t exercise regularly weight will become a problem unless you naturally have a high metabolism.

What plays a role in keeping your weight down is your activity and this does not include your regular activities of daily living (so work doesn’t count even if you are in a job constantly on your feet, like possibly a Doctor, a traffic controller, or even a Nurse, like myself for over 25 years, in hospital settings…).   So some form of exercise, not having to be aerobic but if you do more power to you, it has to be done daily or every 2 to 3 times a day.  Why and how does this help the body?

Is there anyone out there like myself that had nice legs but in time became bigger where you went from having 2 tone frankfurter legs ( nice and juicy) to 2 fat sausages looking well done (cellulite kicking in) causing you to cover them up with only fitting into dark leggings.  Well I resolved this problem and it didn’t take vigorous working out either.  It took discipline with the understanding of how the body works in creating pounds of additional fat/cellulite on the body due to diet and not doing routine or any exercise.  My arms, abdomen, face with the neck (to some degree) started looking better through my diet change.   I increased my metabolism and kept it at a steady rate=6 small low glycemic meals a day which takes into account the amount of fats, CHOs, sugars, calories and small HIGH PROTEIN meal sizes that you eat.   The ending result when eating high glycemic meals and even large portion low glycemic meals causes fat storage in the body=cellulite, which we see in time.  This is due to meals that are too high in calories, fat, sugars, CHO’s.  Most adult Americans are overweight (over 60%) this is because many eat more than what the body needs for energy at that one time.  After the energy that is needed by the body at that time is used from that meal then the extra energy=free circulating glucose in the bloodstream gets stored somewhere in the body causing an increase in fat storage on the body=Increase in the body weight.   Keep in mind ladies after 40 y/o pre and actual menopause occurs at sometime.  This causes the metabolism to slow down even more which in turn causes an increase in the chance of putting weight on at the abdomen, legs, & hips.  Our fuel for the body is FOOD&one of the ending products making up our fuel is glucose & when used in excess=a large meal, you store a lot of glucose away=fat storage=Wt. gain.    For further info go to my web page. 1

Another key in keeping healthy and even toning up muscles, especially in the legs is WALKING.  This activity helps the body in 2 major ways (without doing major work-outs).  One it helps the human body in both toning it (particularly the legs) and losing weight.  Than 2 it helps prevent certain diseases, especially if you are still young adolescence or a young adult aged without disease at this time .

What physical activity does (even just walking briskly for 1-2 miles a day or 2-3x a week on a routine basis) will help in weight and health.  Other than regular activities of daily living, like walking, burns calories, increases your good cholesterol (HDL) and decreases your unhealthy triglycerides.  This helps prevent certain cardiac diseases; like blockages in the arteries=arthrosclerosis or strokes due to blockages or even helping someone already diagnosed with it by maintaining it with other RX methods (Ex. Meds, diet, etc…).  Walking and even jogging improve circulation in the legs, and proper circulation helps ward off the development of varicose veins.  Exercise also reduces overall high blood pressure and strengthens your entire circulatory system.

The higher in the intensity of the activity the higher in number of calories you burn which includes CHO’s.   Activity/Exercise causes your metabolism to increase giving you an extra boost of energy (can even boost up the sex life, you have that extra energy)  I have even increased my activity outside at home using the pool and walking with my sweetheart & dogs on our 2+ acres which makes a nice walk for all.  It has proven to me that it has improved my sleep from doing the activity at least 4 to 6 hours, if not earlier, before sleeping, since it does increase your metabolism causing you to be more awake at first.  Activity in your life can only benefit you,Remember to check with your general practitioner before starting any new exercise program, especially if you have any health concerns/diseases.  If you want to learn more about how to diet with exercise (not necessarily intense workout) and make yourself healthier with even getting others involved to do the same than join me at my website healthyusa.tsfl.com and read the information it provides and see if this is something you would want.  No fee, no charge, no donations or hacking.  I hope you join me; if I can do it, you can do it.  All it takes is a little drive in wanting to feel and even look better for yourself and others being a good mentor (for children, spouse, family, and friends, etc…) to spread healthiness in the USA.   It would benefit everyone (even our healthcare) in time=less disease/illness for the next era and even generation to come.  Thank you for your time 2.

Junk food is simply what it states.  Its Junk.  What is consisted in junk food either too high in fats, trans fat, high sugar contents=high in calories, and carbohydrates that are processed which are simply this: foods that were processed or refined to make them more consumer-friendly and easier to transport, but have been stripped of most — if not all — of their nutrients and fiber along the way.  Carbohydrates provide energy for the body, particularly for the brain and the nervous system. An enzyme called amylase (from the liver) that helps break down carbohydrates into blood sugar, or glucose, which the cells of your body absorb for energy (our fuel for the body) that it needs at that time and whatever glucose it doesn’t need at that time we can’t get rid of it as waste but instead it gets stored in the body.  Where?  Well first the liver but if a large meal or just a moderate to small meal high in carbs or starches the liver can’t store all that so than it goes to the fat tissue to be stored=weight gain.  Remember sugars or calories get broken down to further simple sugars and even some fats depending on its make up.  So if sugar is primarily the ending result of what foods are made up of unless sugar & fat free than know the size of the meal plays a part in controlling your weight.  Since depending on the amount of sugar per meal will determine how much sugar will need to be stored in fat tissue after the glucose that needs to first be utilized by the body at that time of digestion than second the liver does its maximal storage and the remaining sugar in the blood that goes into fat tissue storage is determined by the size or the portion of the meal you  have with how healthy it is.  If it is fast food than consider it unhealthy especially if fried (no healthy energy).  So what is the answer here if you want to look good and eat fast foods at times (from pizza to buffalo wings to onion rings) you have to eat that way in moderation = occasionally.  If you are in your body mass index weight range with exercising on a regular basis than your even ok to eat fast food 2 times a week but if you eat this food constantly your still building up risk factors to prone you to cardiac, diabetes, stroke, hypertension, to cancers.

If you don’t know your BMR than

Calculate Your BMR

Basal Metabolic Rate Calculator – Free From Fitness® Magazine

www.FitnessMagazine.com

Examples

Examples of processed carbohydrates include most baked goods, white breads, pastas, snack foods, candies and non-diet soft drinks. Other examples of processed carbohydrates are bleached, enriched wheat flour and white sugar. Because these foods have been stripped of their nutrients and fiber, they are often referred to as “empty calories.”

Effect on Health

As our bodies try to digest the huge amounts of starches and simple sugars in a meal that is dominated by processed carbohydrates, hormone production, such as that of insulin, fluctuates dramatically. This causes

blood glucose levels to experience spikes and dips, a situation that may increase the risk of developing chronic illnesses such as obesity, diabetes, cancer and heart disease. In addition, our bodies are ill-equipped to handle the array of artificial flavorings, colorings and preservatives that are frequently part of the processing of refined carbohydrates.  Know when your glucose levels dip rather than stay at a steady rate by eating 5 to 6 HEALTHY meals a day and one being lean in meat and green in vegetables.  This won’t allow your sugar to spike and dip causing excess of glucose not needed to be utilized or store in the liver that will cause weight gain by storing in your fat tissue.  If you regularly eat only 3 meals a day you cause the spike and dip of glucose putting yourself at high risk for this to occur in you unless you have a high metabolism naturally.

Alternatives

Instead of getting your carbohydrates from processed or refined foods, choose to get your carbohydrates from foods like beans, legumes, whole-wheat bread, brown rice, whole-grain pasta and other grains that may be unfamiliar to you, such as quinoa, whole oats and bulgur. These alternatives are becoming easier to find in mainstream grocery stores. Not only will these sources of carbohydrates help to protect you from a range of chronic diseases, but they will also make your meals more enjoyable and interesting.

Need assistance to reach this kind of an eating pattern with learning more about HEALTHY foods for the body that you should be eating out of the 4 food groups (that includes each group letting you know what is lean, leaner, and leanest)?  Than you have come to the right blog; go to healthyusa.tsfl.com and peek at what we can provide for you at no fee/charge, no donation, no obligation with guaranteed no hacking.  You will see what Dr. Anderson with his book “Dr. A’s healthy habits” and myself as your health coach in assisting you in anyway you need it and to learn how to eat healthy in aiding you to develop healthier habits in your lifestyle forever not just diet for 3 or 6 or 12 months than put the weight all back on again.  You make all the choices in what you want regarding foods, drinks, snacks and desserts or just learn about healthy foods through Dr. Anderson’s book to get the knowledge in what healthy dieting and healthy habits are that you make a part of your life.  If you want to lose weight or prevent disease or illness in your life and even pass it down to your children to be passed down to further generations this is the a good pathway to follow.  You reach that goal through learning proper healthy dieting, healthy habits and exercise with balancing it with rest.  Hope I hear from you and have given you another aspect of how to look at your health and even your friends and family.  For if we all thought this way, fast food businesses wouldn’t be the number one place in restaurant industry but at the bottom with our health care system better for all in our society as a whole showing a lot less disease/illness (since a lot of cardiac, obesity, diabetes II, and some cancers with more diseases are self inflicted due to our dieting and activity level of many American citizens.).  We can make a change and our society has done so before.  As the old saying history repeats itself time and time again, so can our society for the better of everyone.

“The term “congestive” heart failure refers to the fluid buildup in the lungs — that is, to lung congestion. Since this lung congestion occurs to some extent in the large majority of patients with heart failure, most people with heart failure can be said to have congestive heart failure. This is why “heart failure” and “congestive heart failure” are considered virtual synonyms by most doctors.”

Richard N. Fogoros, M.D. Updated November 15, 2011 STATED IN THIS DOCTOR’S ARTICLE ON CHF IN

The definition of heart failure, it occurs when the heart loses its ability to pump enough blood through the body.  Usually, the loss in pumping action is a symptom of an underlying heart problem, such as hypertension and CAD = coronary artery disease.  The term heart failure suggests a sudden and complete stop of heart activity but actually the heart does not suddenly or abruptly stop.  Instead the way it works is heart failure usually develops over time, years. The heart first compensates with the disease or illness the individual has but, just like a car, after wear and tear the heart goes into decompensating to heart failure due to the heart decline.  How serious is this condition?  It varies from person to person depending on factors like an individual with obesity & unhealthy versus a person in healthier condition.  All people diagnosed or not diagnosed with heart failure lose a pumping capacity of the heart happens as they age but diagnosed with heart failure makes the engine of the body a challenge in doing its function properly.  The pump loss is more significant in the person with heart failure and often results from a heart attack (actual scaring to the tissue=death to that tissue area) or from other diseases that can damage the heart.  The severity of the condition determines the impact it has on a person’s life.   At the other end, extremes, treatment often helps people lead full lives if the person follows the meds ordered by the doctor including the diet and activity/exercise the doctor orders to the patient with heart failure (compliance so important).  There are different levels of heart failure but even the mildest form is a serious health problem, which must be treated.  If not the pump (the heart) will just get worse in doing its function properly.  To improve the chance of living longer in an individual with heart failure, patients must take care of themselves, see their physician (cardiologist) on a regular basis, and closely follow treatments (as ordered) with knowing what heart failure actually to understanding how the disease works (is the failure on the right side or left side? Which in time will effect the other side in time).  In knowing what side the failure is on will make you understand what signs and symptoms to expect.

Types of Heart Failure

The term congestive heart failure (CHF) is often used to describe all patients with heart failure.  In reality, congestion=the buildup of fluids in the heart for not pumping correctly, just like pipes in a home not working properly=back up of water in the pipes, happens with CHF also to the  fluids (blood) backing up in the lungs.   This is just one feature of the condition and does not occur in all patients.  There are two main categories of heart failure although within each category, symptoms and effects may differ from patient to patient.  The two categories are:     1-Systolic heart failure (systolic is the top number of your blood pressure=the heart at work).  This occurs when the heart’s (muscle-myocardium) ability to contract (pump=being active) decreases, particularly starting on the L side of the heart where the muscle of the heart is greatest (myocardium=heart muscle).  The heart cannot pump blood with enough force to push a sufficient amount out of the heart into the circulation through  the aorta.  The aorta is a artery (vessel) that leaves the L lower chamber of the heart (left side of the heart=highly oxygenated rich blood).  Due to the heart not using enough force pushing the blood forward in the aorta this causes the blood to back up and cause it to go back up into the L lower to the L upper chamber that goes further back up into the pulmonary vein into the lungs=congestion in the lungs due to the heart failure.

2-Diastolic heart failure (diastolic is the bottom number of your blood pressure which is the pressure when the heart is at rest).  This failure occurs when the heart has a problem relaxing.  The heart cannot properly fill with blood because the muscle of the heart due to trying so hard to compensate over a long period of time with disease (ex. High B/P, Obesity, etc…) strains the heart in doing its function that failure finally starts that the muscle of the heart (myocardium) becomes stiff.  This causes the heart to lose its ability to relax to allow proper filling of the heart in upper and lower chambers=back up of the blood.   This failure starts on the right side of the heart causing the blood to back up away from the heart and may lead this blood that is highly concentrated with carbon dioxide to accumulation especially in the feet, ankles and legs.  Some patients may have lung congestion.

Causes of Heart Failure:

As stated, the heart loses some of its blood pumping ability as a natural consequence of aging.  How- ever, a number of other factors can lead to a potentially life-threatening loss of pumping activity.

As a symptom of underlying heart disease, heart failure is closely associated with the major risk factors for coronary heart disease:  smoking, high cholesterol levels, hypertension (persistent high blood pressure), diabetes= abnormal blood sugar levels, and obesity.  A person can change or eliminate those risk factors and thus lower their risk of developing or aggravating their heart disease and heart failure through healthy habits performed routinely, proper dieting, and balancing rest with exercise.

Among prominent risk factors, hypertension-HTN (high blood pressure) and diabetes are PARTICULARLY IMPORTANT.  Uncontrolled HTN increases the risk of heart failure by 200 %, compared to those who do not have hypertension.   Moreover, the degree of risk appears directly related to the severity of the high blood pressure.

Persons with diabetes have about a two to eight fold greater risk of heart failure than those without diabetes.  Women with diabetes have a greater risk of heart failure than men with diabetes.  Part of the risk comes from the diabetes association with other risk factors for heart disease such as high cholesterol or obesity or other risk factors.  However, the disease process of diabetes also damages the heart muscle.

The presence of coronary disease is among the greatest risks for heart failure.  Muscle damage and scarring caused by a heart attack greatly increase the risk of heart failure.  Cardiac arrhythmias, or irregular heartbeats, also raise heart failure risk.  Any disorder that causes abnormal swelling or thickening of the heart sets the stage for heart failure.

In some people, heart failure arises from problems with heart valves, the flap-like structures that help regulate blood flow through the heart.  Infections in the heart are another source of increased risk for heart failure.

A single risk factor may be sufficient to cause heart failure, but a combination of factors dramatically increases the risk.  Advanced age adds to the potential impact of any heart failure risk.

Finally, genetic abnormalities contribute to the risk for certain types of heart disease, which in turn may lead to heart failure.  However, in most instances, a specific genetic link to heart failure has not been identified.

SO LIVE AS HEALTHY AS POSSIBLE IN YOUR ROUTINE HABITS,  YOUR DIETING OF THE 4 FOOD GROUPS, MAINTAINING YOUR WEIGHT IN A THEREPEUTIC RANGE (look as calculating BMI online for free to find out what your weight range for your height is), and BALANCING REST WITH EXERCISE TO HELP DECREASE THE CHANCE OF GETTING HEART FAILURE.  Go to healthyusa.tsfl.com to learn what Dr. Anderson through his book of “Dr. A.’s Healthy Habits” and me as your health coach could provide you within a reachable cost.  To just view what can be offered to you for no price with no hacking go to healthyusa.tsfl.com and take a peek;)

CHF part 2 tomorrow and learn what the signs and symptoms with how its diagnosed, how its treated with tips on the disease (most importantly prevention).

You can take several steps to maintain a normal cholesterol level and here are some of them:

Get a blood test.

Eat a healthy diet.

Maintain a healthy weight.

Exercise regularly.

Don’t smoke.

Treat high cholesterol.

Heart disease what is it?  Your arteries can get stretched in high blood pressure and it puts the arteries at risk for an auto immune response which allows LDL particles to go in these stretched out areas causing build up of bad cholesterol in the arteries and imbeds fat causing the placque build up = narrowing of the arteries.

We need to reduce inflammation in the arteries.  To prevent, reduce, and treat heart disease if already diagnosed with.  Reduce all sugars, cut back on fatty foods, exercise daily, increase of your whole grains, fresh fruits, and vegetables.   We need to use all 4 food groups but eat the healthy ones in the right portions.  Which I can provide to you later how to go about this.

In the United States, the most common type of heart disease is coronary artery disease (CAD), which leads many to heart attacks. You can greatly reduce your risk for CAD through lifestyle changes and, in some cases, medication. CAD consists of cholesterol and placque build up, even tar if a smoker,  that can be deadly in time with blocking the arteries called atherosclerosis.  This in time left untreated can lead to a heart attack or even silent heart attack.  CAD also is the brittling of the arteries causing narrowing of the arteries called arteriosclerosis.  Here it is the ending result is the blood supply is affected in not getting enough oxygen throughout our body to our tissues.

Coronary artery disease can cause a heart attack. If you have a heart attack, you are more likely to survive if you know the signs and symptoms, call 9-1-1 immediately, and get to a hospital quickly. People who have had a heart attack can also reduce the risk of future heart attacks or strokes by making lifestyle changes and taking medication.   Don’t put off the chest pain or discomfort in the chest or pain down the L arm for if your right you want to prevent the heart attack before it occurs and if you already had an attack the sooner treated the better.  Reperfusion of blood to the heart is the KEY in treatment.  Chest pain to the heart is lack of oxygen getting to the heart tissue=ischemia.  We alone can’t treat it but we can prevent it before CAD even sets in through good health practices daily, healthy dieting daily and balancing rest with exercise daily.

Look at our diet alone in America:

Take the elements that are in our food=Sugars or Carbohydrates or Fats.  Simple CHO likes bread, rice, pasta along with fats and complex sugars all convert to simple sugars in the stomach and when it goes through digestion and the simple sugar reaches the blood stream filling it up with sugar which first does get utilized to our tissues and cells but if still extra sugar in the blood stream that sugar has to go somewhere which is by filling up the liver with it.  In the liver the glucose gets converted from active sugar=glucose to glycogen=inactive sugar that stores in this organ.  This is so if and when the body needs extra sugar for energy in our body and we don’t eat the inactive glucose glycogen will get released back into the blood stream and change to glucose and be used.  Since we eat so much in America it usually isn’t the case.  Obesity is so large in our country and this is why.   When it reaches full and can’t store anymore still this glucose extra glucose in the blood stream has to go somewhere.  So now the glucose gets stored in our fatty tissue=weight gain.  This is what you see with eating through on a regular basis day in & day out too much food compared to the activity or exercise you get for the day.  If no daily exercise then your  fat storage build up is high=weight gain.

How do we go about preventing CAD and getting healther.  Well see if this makes sense to you, it did to me.  First, genetic abnormalities contribute to the risk for certain types of heart disease, which in turn may lead to heart failure.  However, in most instances, a specific genetic link to heart failure has not been identified.  SO THE KEY TO PREVENTION OF CAD IS TO LIVE AS HEALTHY AS POSSIBLE IN YOUR ROUTINE HABITS,  YOUR DIETING OF THE 4 FOOD GROUPS, MAINTAINING YOUR WEIGHT IN A THEREPEUTIC RANGE (look as calculating BMI online for free to find out what your weight range for your height is), and BALANCING REST WITH EXERCISE TO HELP DECREASE THE CHANCE OF GETTING HEART FAILURE.  Go to healthyusa.tsfl.com to learn what Dr. Anderson through his book of “Dr. A.’s Healthy Habits” and me as your health coach could provide you within a reachable cost.  To just view what can be offered to you for no price with no hacking go to healthyusa.tsfl.com and take a peek.  You may just like what you see;)

It is still the number one killer even greater than cancer in both men and women today.  This disease should be rare do to a lot of cardiac disease is inflicted upon humans through being overweight through just bad healthy habits practiced.  Obesity can cause diabetes II, heart disease, high blood pressure, and more.  High blood pressure is called the “silent killer” because it often has no warning signs or symptoms, and many people don’t realize they have it. That’s why it’s important to get your blood pressure checked regularly.  The good news is that you can take steps to

prevent high blood pressure, or to treat it if it is already high.

What we can do is make some changes in our living.  We westerners create an increase in diabetes, heart disease and some cancers.  AMERICA WE NEED TO WAKE UP AND MAKE A CHANGE.  TO THE MAIN CULPRITES we are talking about sugars and fat (OUR DIET).  GLUCOSE and LIPIDS!.  The typical American diet is consisted and loaded with sugar and fats.  Lack of exercise and stress doesn’t help the situation.  Get peace of mind through again making changes in your life if you are striving to become healthier.  Let’s look at cholesterol = 2 types HDL and LDL.  LDL is the bad cholesterol.  Know if your LDL is type A or type B.  If you have a high HDL level and a low LDL that is good but ask your doctor to see if you can get a blood test checking both type A and type B of your cholesterol that will give you the knowledge if you need to take an action.  Go to CDC.org to see the different number ranges of both men and women on their levels and more.  Just knowing your cholesterol level isn’t enough but does give the doctor some direction.  Knowing if your type A or type B LDL helps even more with knowing your risk of heart disease.

Cholesterol only becomes a problem if the LDL gets too high with high pattern type B which is worse with stress and smoking and processed foods in high amounts eaten. Particles called lipoproteins carry cholesterol in the blood. There are two kinds of lipoproteins you need to know about: LDL and HDL. The plasma lipoprotein particles classified under

high-density (HDL) and low-density (LDL) lipoproteins enable fats to be carried in the blood stream. 

-Low-density lipoproteins (LDL) cholesterol

make up the majority of the body’s cholesterol. LDL is known as “bad” cholesterol because having high levels can lead to a buildup in the arteries and result in heart disease.

-High-density lipoproteins (HDL) cholesterol

absorb cholesterol and carry it back to the liver, which flushes it from the body. High levels of HDL, or “good” cholesterol, reduce the risk of heart disease and stroke.

Apolipoprotein A1 (apoA1) is the major protein of high-density lipoprotein (HDL), and apoB is among the major proteins of very low-, low- (LDL), and intermediate-density lipoproteins. Because of their associations with the respective lipoproteins, apoA1 is inversely and apoB is positively associated with cardiovascular risk (2). In fact, evidence suggests that apoA1 and apoB are better predictors of heart disease risk than are HDL and LDL cholesterol levels (3-5). Apolipoproteins may also offer advantages over lipoprotein cholesterol measurements because they are direct measurements, whereas LDL, for example, is calculated from other lipoproteins from a fasting blood sample.

You can take several steps to maintain a normal cholesterol level and learn tomorrow what those steps are and more.