Tag Archives: healthy lifestyle

Big chunks of cantaloupe

A perfectly ripe fruit cup—especially one that has big chunks of cantaloupe—is one of the most delicious and satisfying quick-and-easy breakfasts you’ll ever discover, and it takes just a few minutes to prepare. The enormous volume and high water content of cantaloupe, which has just 150 calories per small melon, have long been praised as a weight-loss superfood since it may keep individuals who eat it happily and focused for many hours.

Photo by Karolina Grabowska on Pexels.com

For their part, even the most enthusiastic cantaloupe fans may be completely ignorant of one of the most important benefits they’re getting from every delicious mouthful of this exquisite fruit: protection against eye health.

“Despite the fact that canned cantaloupe is a very nutritious melon, it does not get quite the amount of attention that it deserves when it comes to the health benefits it provides. When you discover that cantaloupe is a rich source of beta-carotene, a vitamin that is important for maintaining excellent eye health, you may be pleasantly surprised.” A registered dietitian from Balance One Supplements, Trista Best, MPH, RD, LD, describes how she came up with the concept for the campaign.

According to a study published in JAMA, among 5,836 adults aged 55 and older, those who consumed higher amounts of beta-carotene, vitamins C and E, and zinc — all of which can be found in cantaloupe — had significantly lower rates of age-related macular degeneration than those who consumed lower amounts of antioxidants.

Furthermore, according to Best, cantaloupe is a naturally occurring source of folate, which is not only well-known for its potential to prevent neural tube disorders and enhance cognitive function, but it may also be helpful to your eye health in certain instances.

According to a study published in JAMA Ophthalmology in 2014, increasing folate intake was linked with a lower incidence of exfoliation glaucoma and exfoliation glaucoma suspect among individuals over 40 who participated in the Nurses’ Health Study and the Health Professionals Follow-Up Study.

This delectable melon is an excellent option for individuals looking for a simple approach to preserve their vision or just a healthy way to satisfy their sweet tooth.

Reference
One Major Side Effect of Eating Cantaloupe, Says Dietitian. https://sg.style.yahoo.com/one-major-side-effect-eating-113555289.html

Baltimore Ravens still awaiting word on possible Ray Rice …. https://www.espn.com/nfl/story/_/id/11249399/baltimore-ravens-awaiting-word-possible-ray-rice-discipline

Risk Factors, Outcomes of Infective Endocarditis after …. https://healthmanagement.org/c/cardio/news/risk-factors-outcomes-of-infective-endocarditis-after-tavr

The right ‘5-a-day’ mix of fruits and vegetables can boost …. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-right-5-a-day-mix-of-fruits-and-vegetables-can-boost-longevity/.

Did you know that drinking coffee before breakfast could have negative effect on blood glucose control, study suggests?

Put down your cups. Alternatively, at minimum, put them down till at once after the morning meal.

Emerging research from the Center for Nutrition, Exercise & Metabolism at the University of Bath has revealed that drinking coffee after the breakfast is far better for having healthy blood sugar levels after a night of inadequate sleep.

Reference

Drinking coffee before breakfast could have negative effect on blood glucose control, study suggests. https://www.foxnews.com/food-drink/drinking-coffee-before-breakfast-negative

Exercises that boost heart health

Being physically active is a significant step toward good heart health. It is one of the most reliable tools for strengthening the heart muscle, maintaining the weight under control and warding from the artery damage from high cholesterol, high blood sugar and high blood pressure that will lead to a heart attack or stroke.

Stretching before a bike ride
It is also correct that different kinds of exercise are required to provide complete fitness. Aerobic fitness exercise and strength training will be the most significant for heart health. Although flexibility does not contribute directly to heart health, it is nevertheless significant as it provides an excellent foundation for performing aerobic and strength exercises more effectively.

The advantage of different exercises:

Aerobic Workout
Aerobic fitness exercise improves circulation, which results in lowered blood pressure and heart rate. Also, it raises the general aerobic fitness, as measured by a treadmill test, for example, plus it helps the cardiac output (how good your heart pumps). Aerobic fitness exercise also reduces the chance of type 2 diabetes and, if a person already lives with diabetes, can help to control the blood glucose.

Ideally, at the very least thirty minutes just about every day, at the least five days per week.

Examples: Brisk walking in the park, running, swimming, cycling, playing tennis, and jumping rope. Heart-pumping aerobic fitness exercise is the kind that doctors are thinking about if they recommend at least 150 minutes each week as moderate activity.

Weight Training (Strength Work)
Strength training has a far more specific effect on body composition, Stewart says. For people who are carrying a great deal of surplus fat (including a large belly, which will be a risk factor for heart disease), it can benefit reduce fat and create leaner muscle mass. Studies have shown that a mix of aerobic fitness exercise and resistance work might help elevate HDL (good) cholesterol and lower LDL (bad) cholesterol in one’s body.

At least two nonconsecutive days per week of strength training is an excellent rule of thumb, based on the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats, and chin-ups.

Stretching, Flexibility, and Balance
Flexibility workouts, such as stretching, do not directly donate to heart health. Whatever they do is benefit musculoskeletal health, which lets one stay flexible and free of joint pain, cramping along with other muscular issues. That flexibility is a vital part of being able to maintain aerobic workout and strength training, says Stewart.

“If you have got a beneficial musculoskeletal foundation, that permits you to do the exercises that help your heart,” he says. As a plus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

Every day!

Reference
Book Nook Cafe – Health-Exercise-Diet: Health ~ Diet …. https://www.goodreads.com/topic/show/18413780-health-diet-exercise-2017?page=4
3 Kinds of Exercise That Boost Heart Health | Johns …. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health