Copyright © AJ Aldridge, helping you strive for a healthier lifestyle
Eating healthier does not mean that you have to make drastic changes in your diet. To make such changes will increase stress levels and that is exactly what you do not want when you are trying to implement a healthy lifestyle. Most family recipes can easily be converted into healthy meals.
Whole grains and complex carbohydrates are a plus to any heart healthy diet. Substitute whole wheat pastas for the bleached pastas in meals. Try using whole grain breads, rolls and buns instead of ordinary white breads. Bland white rice can easily be exchanged with tasty brown rice. Cut down on the simple carbohydrates like the ones found in sugars.
Saturated and trans fats are defiantly something that you want to cut down. Butter and vegetable oils are the biggest culprits in most recipes. Fried foods should be restricted but making a slight change to use mono unsaturated fats, such as peanut and olive oils, would be better for your heart. Use olive oil in exchange for vegetable oil. Both add an enjoyable taste to your foods and can turn your favorite family recipe into a healthy meal.
Fruits and vegetables are a necessary part of a well balanced diet. They can make great snacks by themselves or add them to an existing meal plan. Shredded carrots and chopped zucchini are great in spaghetti sauce. You can add vegetables to any recipe so experiment with all of the different tastes. Serve steamed vegetables on the side of any entree and make fruit smoothies for dessert. Fruits like blueberries, raspberries, strawberries and bananas are great on cereal and oatmeal. The healthy meal possibilities are endless with these versatile ingredients.
Oatmeal is not only good for your heart but can be used in a variety of ways. Having it for breakfast is one way to add it to your diet. Make oatmeal raisin cookies for your sweet tooth or use it in your meatloaf recipe instead of crackers or bread crumbs. This is also a good ingredient to add when smaller portions are needed to stretch a meal.
Any recipe that calls for ground beef is an easy fix to make it a healthy meal. Buy ground beef that is leaner or has a lower fat by weight percentage. To cut out a bigger percentage of fat use ground turkey. Since turkey has a slightly different taste and texture start by using half ground turkey and half ground beef for some recipes.
Add a little more variety of proteins to your diet. Chicken breasts and pork chops, or tenderloins, are easily interchangeable in most recipes. Fish is a good alternative to get needed proteins. Salmon and tuna also contain the Omega-3 fatty acids needed for good heart health. They can be prepared in a variety of ways from grilling to poaching and added to salads and casseroles. Remember to balance out the type of proteins you consume between the animal, fish and vegetable proteins.
Experiment with all of the different tastes and textures. Take the time to enjoy your food. Your creations came from the heart and you are just trying to take care of yours.
AJ Aldridge is a stay at home mom of 4. She owns her own business teaching others how to succeed and to help others as they strive for a healthier lifestyle. See her website, Striving for a Healthier Lifestyle, for more information
Copyright © AJ Aldridge, helping you strive for a healthier lifestyle
Antioxidants are chemicals that our body needs to repair and prevent damage to cells from the normal functions or the “wear and tear”. Our bodies need and use oxygen at every level. After the cells use the oxygen there is something left over called by products or free radicals. It is these free radicals that cause damage at the cellular level of our bodies. This damage can eventually lead to some forms of cancer and could also be additional factors of heart disease. Making sure that our diet contains sufficient amounts of antioxidants is an excellent way to improve your health.
The most common antioxidants are Vitamin A, Vitamin C, Vitamin E and Selenium. Vitamin A can be found in carrots, squash, sweet potatoes, broccoli, tomatoes, cantaloupe, and peaches. Vitamin C is most commonly known to be in citrus fruits such as oranges and limes. Though broccoli, green peppers, strawberries, leafy greens and tomatoes are also sources of Vitamin C. Nuts, seeds and whole grains are excellent sources of the antioxidant Vitamin E. Leafy greens vegetable and liver oil are also known to contain Vitamin E. Selenium can be found in red meat, eggs, chicken, fish and shellfish.
Different types of antioxidants are also found in foods. One of these are called polyphenols or flavonoids. These are in food such as soy, red wine, concord grapes, pomegranate, cranberries and tea. Another type of antioxidant is lycopene and is in tomatoes, pink grapefruit and watermelon. Dark green vegetables such as spinach, kale, brussels sprouts and broccoli contain another antioxidant called lutein. Lignan is an antioxidant found in flax seed, oatmeal, rye and barley.
Keeping track of all the different foods you need to eat just try to remember to eat bright colored fruits and vegetables and whole grains. Eat a variety of these foods will help you get the necessary antioxidants and will also keep you from over loading on only one type of antioxidant. As the saying goes “strive for five” servings of fruits and vegetables.
The best way to maintain a healthy lifestyle is to eat the right foods and to have a complete and balanced diet. As life gets hectic or you are concerned about getting the needed antioxidants there are supplements available. When looking for supplements it is best to use those that are all natural, made from natural ingredients and not synthetics. Consult your doctor when making any changes in your routine. You are rewarding yourself when you strive for a healthier lifestyle.
AJ Aldridge is a stay at home mom of 4. She owns her own business teaching others how to succeed and to help others as they strive for a healthier lifestyle. See her website, Striving for a Healthier Lifestyle, for more information
Copyright © AJ Aldridge, helping you strive for a healthier lifestyle.
Tis the season for sickness. Just as anything else the flu has its own season and with the H1N1 flu virus spreading like wild fire, people seem to be taking extra precautions. Though not every illness can be completely avoided it is up to each individual to do their part in controlling the spread the of such viruses. Prevention starts at home before the season even starts.
One way to prevent yourself from getting sick is to maintain a healthy diet. Eating healthy food and maintaining a balanced diet will supply your immune system with the fuel it needs to fight off any exposure to viruses including the H1N1 flu virus. It is very important to your body to feed it with the right foods.
With a balanced diet also take a good multi-vitamin. There are many to choose from but also consult with your doctor to find the right one for you. Also ask your doctor about taking additional supplements to compliment your diet and your lifestyle. Vitamins and supplements help with maintaining a healthy lifestyle and keep your body working at it peak performance level.
Fatigue also leads to illness. Your body needs to rest and getting the right amount of sleep allows your body to recharge itself. Allowing 6-8 hours of actual restful sleeping does wonders. Giving your body the chance to focus only on restoring its energy you will have a better chance at staying healthy and keeping viruses such as the H1N1 flu virus at bay. If you lead a busy life try and maintain a regular sleeping schedule. Do the absolute best to get to bed and wake up at the same times every night.
With any busy lifestyle, stress is an ever present nuisance. Getting regular exercise such as walking every day will give you a chance to get your mind off of things even if for just a little bit. The ability to get into a regular routine allows your body to exert itself and to help your heart in the process. Additional coping methods could include some breathing techniques and soaking in a warm bath each week. Keeping your stress level controlled and giving it an outlet is an important measure in the prevention of the flu virus and other illnesses.
One of the most important, and often under done, prevention measures is washing your hands and face. Washing your hands is vitally important to stop the spread of the H1N1 flu virus. Though many people do not wash their hands properly and this will lead to not only them spreading the virus but also contracting the illness themselves. Using soap and adding a little water to lather the soap, a person should scrub at least just past your wrists and sing the A B C song while scrubbing the soap into a good lather. Then rinse off the soap and dry completely. Of course you should do this after every bathroom break, leaving a public place and or returning home. If you are in contact with a person that is sick you should wash your hand each time you interact with them or anything that they touch. If you have children under 5 or an infant, you will need to wash up before tending to their needs. Wash your face at least 3 times a day and try your best not to touch your face throughout the day.
If you do get the H1N1 flu virus stay at home and in bed as much as possible. Doctors recommend not going out in public until you have been fever free at least 24 hours. This means that you have not had a fever or needed to take any fever reducing medications for an entire day. Of course this does not mean that you still can not carry the virus, so take the extra precautionary measure and limit the contact you have with others and continue to wash your hands properly.
Keeping your home clean is also as important as maintaining good hygiene. Regular cleaning sessions will help keep the germs and viruses at bay. Frequently used areas and surfaces that are generally touched with dirty hands should be cleaned daily and a couple times a day when there is a sickness in the house. Using a disinfectant cleaner on non porous surfaces such as door knobs, counters, any handles, faucets and the toilet can help kill the H1N1 flu virus. Look for products that are good for the environment when you need to purchase cleaners for your home. Any additional pollutants in your home can trigger the on set of other illnesses and can hinder your immune system from working properly to fight off the illness you are trying to prevent. Make sure your read and follow the directions on the products to maximize their full potential.
Prevention is always the best medicine. Keep a healthy routine with a balanced diet, good hygiene, exercise, vitamins supplements and rest will help your body in the long run. Remember to be stingy if you do get sick. Germs are something that no one would like to share with you especially the flu virus.
AJ Aldridge is a stay at home mom of 4. She owns her own business teaching others how to succeed and to help others as they strive for a healthier lifestyle. See her website, Striving for a Healthier Lifestyle, for more information
Copyright © AJ Aldridge, helping you strive for a healthier lifestyle
Trying to keep our homes clean and our families healthy we forget about some of the things we are using may actually be causing more harm than good. Some products in our homes could be triggering and aggravating existing health conditions or causing new symptoms to appear. Many of the average people just do not know all the chemicals that are used in the manufacturing process that companies use to make the products that help us in our everyday lives. Some just do not know or realize that our homes could be making us sick or keep us from living healthier lives.
One chemical that widely used in the manufacturing industry is formaldehyde. At room temperature, it is a colorless gas with a distinct pungent smell. It is also known as methanal, methylene oxide, oxymethyline, methylaldehyde, and oxomethane. Our bodies also produce this gas in small amounts.
Formaldehyde is used in the production of fertilizers, paper, plywood and resins. It is also used as a preservative in some foods and many other products that we use around our homes such as antiseptics, medicines and vitamins, shampoos, conditioners, hair gels, cosmetics and baby wipes. Paints and glues will also contain formaldehyde for its preservative qualities and it also adds to the permanent press process of clothing and draperies. The amounts of formaldehyde in any home is quite significant and even more concentrated in a poorly ventilated areas.
As significant amount of formaldehyde is found in the glues and resins that manufactures use in making pressed board materials. Items in your home that use the pressed board process are cabinetry, furniture and flooring. Smoking in your home also adds to the concentrated amount of formaldehyde. Not to mention the other health risks associated with this bad habit.
The health concerns of exposure to elevated levels of formaldehyde is its association with triggering asthma attacks and even some cases of cancer. This gas can cause watery eyes or burning sensation in the eyes, nose and or throat or difficulty breathing. Those that are more sensitive could have severe allergic reactions or a skin rash.
There are ways that we can cut down on the formaldehyde in our homes. The most frequently used items like the personal products can be replaced with items that do not contain formaldehyde. As for the construction materials, ask the retailer about the formaldehyde content in the pressed wood products. Keep the house at a moderate temperature to reduce humidity levels. Increase ventilation when new pressed wood products are brought into the home. A significant amount of the formaldehyde gas will evaporate but you will want it to get out of your home and not linger.
When you are striving for a healthier lifestyle, you should always do research on the products that you are using and anything else that may effect your health. Not everyone thinks that the items that are in your home now are causing any harm. You may be surprised how you will be able to breath easier by just reducing the amount of formaldehyde in your home. Remember to read the labels and ask questions.
For further information on formaldehyde and consumer products, call the EPA Toxic Substance Control Act (TSCA) Assistance Line (202) 554-1404 listed under "organic gases."
EPA's Integrated Risk Information System profile on Formaldehyde: www.epa.gov/iris/subst/0419.htm
Proposed Rulemaking: Formaldehyde Emissions from Pressed Wood Products
On December 3, 2008, EPA's Office of Prevention, Pesticides & Toxic Substances published in the Federal Register an advance notice of proposed rulemaking (ANPR) that: describes EPA's initial steps to investigate potential actions to protect against risks posed by formaldehyde emitted from pressed wood products used in manufactured homes and other places; and, requests comment, information and data relating to formaldehyde emissions from pressed wood products. See www.epa.gov/opptintr/chemtest/formaldehyde
An Update on Formaldehyde: 1997 Revision (CPSC document #725)
This booklet to tell you about formaldehyde found in the indoor air. This booklet tells you where you may come in contact with formaldehyde, how it may affect your health, and how you might reduce your exposure to formaldehyde.
HTML | PDF (12 pp., 37 K, about PDF)
CPSC Web site
AJ Aldridge is a stay at home mom of 4. She owns her own business teaching others how to succeed and to help others as they strive for a healthier lifestyle. See her website, Striving for a Healthier Lifestyle, for more information
Copyright © AJ Aldridge, helping in your quest for a healthier lifestyle
Every home needs to be cleaned and any home with kids seems like it is never cleaned. House cleaning is not the most fun that anyone has ever had but it is something that has to be done. There are many reasons that this particularly dull and somewhat time consuming chore should be completed on a regular basis.
The main and biggest reason is that it is important to the occupants health, you and your family. Mental and physical health are affected by the cleanliness of the house. Germs, viruses, bacteria and molds can easily creep into any dwelling. Knowing that these are kept at bay with a regular cleaning schedule is quite a comforting thought. There are many benefits to the drudgery of house cleaning, so think positive because it only reaps rewards.
Taking the time to clean can help with stress. Take the aggravations of the day out on a stain in the carpet or the grease that has built up on the stove. Vacuuming the couch instead of sitting on it is better exercise and everyone know that regular exercise is great at maintaining stress. They key is to not think about the why or how the house has gotten dirty in the first place but how it is getting cleaner now. Add a little music to keep you moving and distracted from thinking about stressful things.
House cleaning helps you stay on top of the clutter in your home. If you have only 15 minutes a day to clean it is more efficient to have that area already picked up before you start your task. Extra items lying around take away from the time you have to actually clean. Less clutter also equals less stress.
House cleaning can also save money. Although it all starts with having a straightened and a somewhat of an order to the home, it will be easier to find things. Keeping a regular schedule for cleaning can add to the the lifespan of many items, even the high priced items. Just as changing the oil in the car can help the engine, keeping the dust off the back of the fridge allows it to run more efficiently. This can save from buying a new fridge sooner than you need to and also keep the electric bill from getting any higher than it should.
After a hard day's work of cleaning now you can totally relax. Or at least fall out from sheer exhaustion. But if small portions of the house cleaning chores are scheduled though out the week, and even the year, then your home can continuously have a relaxing atmosphere. The nicest thing about a clean home is that you can take a deep breath and know that the mental and physical health of your family will not be hindered by the place that they call home.
AJ Aldridge is a work at mom of 4. She owns her own business and is willing to help others on their quest for a healthier lifestyle. Check out Success Quest Online to get you started on your quest for success.
Hi all!
If you are anything like me, then you feel that you are too busy to really make the changes that you need to be a better and healthier you.
I am a single mom of 4 kids. So if you have not been able to tell from that one sentence alone..I am one busy person. So my health has to be up to par at all times. I need to have the energy and endurance to be able to not only keep up with the kids but to stay on top pf the household and also to work. Luckily I have been able to work from home but that also seems to need a whole set of skills that I have had to learn. I can leave that topic for another blog.
The purpose of writing this one is to be able to share with all of you my journey and experiences of becoming healthier me. I have learned many things and still trying to find other ways that I can improve my well being. What type of parent would I be if I did not want to teach my kids how to be healthier individuals also.
Every where you turn you see or hear "Green", "Recycle", "Reduce", and "Reuse". Now that a couple of my kids have been exposed to this environmentally conscious thinking, I felt that it was important to emphasis this at home. So we started recycling and reusing. But I knew that I could take it a little further.
Just because we are busy we should not become lazy. Join me on my Quest for Striving for a Healthier Lifestyle.
I have gathered all of the tips here in one place.
STILL BUILDING THIS LIST