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Heart Disease and Weight Gain

Posted in: Health, Weight Loss, Weight Loss for a Healthy Life    |    Comments Off     

The risk of heart disease doesn’t begin with the heart. It begins with how well you take care of yourself and reduce the danger signs in your life. One important danger sign is weight gain. Risk factors that contribute to heart disease include: diabetes Type 2, high cholesterol, insulin resistance, and high blood pressure. The one factor that can bring on all of these things is obesity.

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7 Tips for Controlling Your Blood Pressure

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So, you’ve been to the doctor and they’ve told you that you have high blood pressure, now what? The bad news is that high blood pressure can lead to serious health problems if left untreated. The good news is that most people don’t even need medication to lower their blood pressure; they just need to adopt some simple lifestyle changes. Here are some steps you can take to get your blood pressure down to a healthy level.

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7 Benefits of Massage Therapy

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Stressed out? Need a good way to relax and feel better about life? Why not get a massage? Getting regular massages helps relieve the physical and mental stress from your body, leaving you ready to take on new challenges. Here are some of the great benefits of massage,

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5 Safe Exercises for Seniors

Posted in: Exercise, Exercise for Seniors, Health    |    Comments Off     

As we get older our bodies start to deteriorate; it’s a fact of life we can’t avoid. Many people who used to exercise stop because it just seems too hard or because they’re afraid they’ll injure themselves. Many older people don’t exercise because they never did when they were young. Well, I can tell you that, no matter what are you are, you should be exercising. In fact, older adults can actually benefit more from daily exercise than most of their younger counterparts.

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5 Diet Changes To Help Lower Blood Pressure

Posted in: Eating for Your Health, Health, Nutrition    |    Comments Off     

So, you need to lower your blood pressure, but you don’t want to take prescription medications. The first step you should take is to make some changes in your diet. There are some small steps you can make that can add up to a big difference in your blood pressure. Here are 5 changes to try.

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Why High Fiber Foods should be Included in Your Diet

Posted in: Eating for Your Health, Health, Nutrition, Weight Loss    |    2 Comments     

In our diets full of fast food and sugary snacks, it’s hard to find foods that are actually good for you. If you want to be healthier and feel better, then you should try adding fiber to your diet.

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Plant Your Garden with Healthy Foods

Posted in: Diet & Nutrition, Health, Moms, Nutrition    |    Comments Off     

You try to feed your family healthy foods, but often it’s cheaper and more convenient just to reach for the closest sugary snack. While it requires a little bit of work, growing your garden is a great way to have healthy food available right at your fingertips. Plus you get the satisfaction of knowing that you grew them all by yourself and that you’re providing for your family.

The most common healthy foods grown in gardens are fruits and vegetables. When planting these foods, choose carefully, especially if you have limited space. You want to be able to choose crops that will grow well in your area, but you should also consider what you have time and space to grow, and what your family will eat. You may have perfect soil and space for tomatoes, but it your family won’t eat them, there’s not much point in growing them. A garden is a great way to get inexpensive fruits and veggies that you know are fresh and healthy.

You can grow fruits and vegetables in your garden as a way to eat healthier, but don’t forget about herbs as well. You’re probably not eating just stuff you can grow on your own, but you can make the other food more flavorful without a lot of fat and calories by adding different herbs and seasonings. This way you can have great tasting food that isn’t so bad for you either.

Foods you buy at the grocery store have been grown using tons of pesticides, herbicides, and fertilizers. These chemicals may make fruits and veggies look more appealing and will increase farmer yields, but they can also be dangerous to your health. You can buy from an organic food store, but you’ll end up paying a whole lot more. Growing your own garden is a great way to know your food is safe without having to pay a pretty penny. Start a compost pile to fertilize naturally and research other methods of safe fertilization and pest control, like companion planting.

When we consider how healthy our foods are for us, we usually just consider the calorie content, but what about taking into account what it takes to get them. We all know it takes more work to grow your own veggies than to buy them at the store, but we usually don’t take into account all the calories that work is burning. Gardening is a great workout. Growing your own fruits, veggies, and herbs can actually help you stay in shape. That’s a lot healthier than picking something up off a shelf.

Gardening isn’t just for pretty flowers anymore. You can grow a great garden to feed your family tasty, nutritious foods.

Multivitamins Have Come a Long Way!

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Not too long ago, if you wanted to take a multivitamin to supplement your diet, there were one or two choices. Now there are aisles and even whole stores dedicated to selling these products. While added selection means there’s more likely to be a product that’s just right for you, it also means you’re going to have to look 10 times as hard to find it. Here are a few tips to help you find the best multivitamin for you.

* Get the nutrients your need.
Specific ingredients you should look for are: Vitamin A (or beta carotene), folic acid (folate), Vitamin D, Vitamin C, Vitamin B (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, phosphorus (you need very little), iron (more for women and older men), copper, selenium, chromium, and zinc.

* Don’t bother with ones you don’t. There are many nutrients common in multivitamins that we either don’t need at all or simply get enough of from our food. They are usually added just to say they’re “more complete”. Nutrients that aren’t really needed include: iodine, manganese, chloride, molybdenum, boron, biotin, and panthothenic acid. It’s best to stay away from these unless you’re deficient because you don’t want to get too much.

* Be wary of “specialized” vitamins. There are a whole slew of vitamins out there designed to help you with specific things like energy or even hair growth. You’ll probably notice that these special vitamins are more expensive than plain old multivitamins. Before you buy, check the label. These special blends are often the same vitamin with a little bit of a few extra ingredients. You’ll often get the same benefit from the cheaper version; though you may benefit form some special varieties like for men, women, or seniors. Also, pregnant women should be taking prenatal vitamins.

* Don’t take too much. First, keep track of approximate amounts of nutrients in your diet. If you decide to take a multivitamin and another supplement, make sure they don’t overlap. For example, don’t take a B complex supplement if there are B vitamins in your multivitamin. If you don’t keep track, you could easily take too much which will cause problems rather that fix or prevent them.

* Don’t rely on vitamins alone. The last important thing you need to remember is that multivitamins are supplements. This means they’re supposed to supplement what’s missing from your healthy diet, not replace a healthy diet altogether. Food is still the best vehicle for nutrients and you should only take vitamins for what your diet can’t provide.

In addition to a healthy diet, a multivitamin is a create way to stay healthy and feeling great. You should take care to choose the right one for you.

To find out the recommended daily allowance for your age and gender, check out my Vitamin and Mineral calculator.

Ensuring You Get Essential Vitamins with a Vegan Diet

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You may be considering switching to a vegan or vegetarian diet, but are concerned about getting everything you need to stay healthy. While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well. There’s no need to take extra supplements everyday; simply eat the right foods to provide you will a healthy, well rounded diet. Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them.

Iron. It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period. There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli. You may also consider eating a fortified breakfast cereal; these have extra iron added. You should also be sure to get adequate vitamin C so the iron is absorbed.

Calcium. Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet. Many green leafy vegetables are great sources of calcium. Soy products, such as fortified soy milk and tofu, are good calcium sources as well. You can also find orange juice on the market that has added calcium.

While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods. Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein. You should eat a variety of these foods for optimum health.

Vitamin D.
This nutrient is essential for proper absorption of calcium. The best way to get it without drinking milk is from good old sunshine. You don’t need to go tanning, just take a daily walk or do some reading outdoors. If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals.

Vitamin B12. This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources. Fortified soy milk and cereals have added B12, but you may still need a daily supplement.

Zinc. This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts. You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources; the best way to get nutrients is naturally. Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.

Five Motivational Tools to Healthy Eating

Posted in: Health, Healthy Eating Strategies, Nutrition, Weight Loss    |    1 Comment     

1. Statistics

The statistics available regarding the health and fitness of our society are shocking and disturbing. I won’t go into them; you know that obesity is rising, diabetes is rising and worse, childhood obesity is getting worse each and every day. If any of these numbers relate to you, you can use them to motivate yourself to be more than a statistic. Don’t let any of these numbers scare you into action, let them empower you to change. Empowerment is better than fear every single time.

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I'm Suzanne, the owner of I'm also an ACE-certified Lifestyle & Weight Management Coach. I created the FitWatch website back in 2002 to help you reach your weight loss goals - and keep the weight off - by giving you the know-how, tools and motivation to create healthy food and exercise habits you can live with for the rest of your life.

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