Health is also dependent on exercise Recipe: Low Fat, Low Sugar
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Recent studies have shown that the system that transports glucose from the blood into muscle cells is very dependent on the muscles being exercised.
You are aiming at a minimum of three sessions of thirty minutes vigorous exercise each week. A better target is a thirty minute session every day. If you try to do too much too quickly you risk damage to joints and muscles and will end up stiff and sore. If you are not fit now, you must start slowly and build yourself up. Time yourself with an alarm clock. Start with just one minute of exercise on the first day, two minutes on the second day, three minutes on the third. Continue adding just one minute to the exercise period each day, until at the end of 30 days you will have painlessly achieved your target - which you must now maintain every day!
It is best to select several different types of exercise that you really enjoy, and can keep going. The exercise should leave you feeling good, looking forward to the next session. The exercise should also develop stamina, strength and suppleness. Swimming hard is one of the few exercises that develops all three at the same time.
Vigorous exercise should leave you puffed, hot and sweaty! But if you feel muscle pain, stop. If you feel dizzy, or break out in a cold sweat, or suffer pains in the chest, neck or upper left arm, stop, and if this happens again consult your doctor.
If you are very unfit it may be wise to check with a doctor before you start a new exercise programme, particularly if you are over 60. You should also check with your doctor if you have high blood pressure, heart disease, joint pains or diabetes. It is not wise to exercise strongly within two hours of a meal, within one hour of drinking alcohol, or in very hot or very cold conditions. But gentle exercise helps digestion. During gentle exercise, the muscles of the abdomen gently massage the digestive system, encouraging it to mix and move the digesting food. Tight belts or corsets can restrict the digestive system and produce symptoms of indigestion.
Copyright Peter Thomson 2012-May-19
Why the low sugar, low fat lifestyle is easy
What is a healthy balanced diet?
Starchy foods - the basis of the diet
Plenty of fresh fruit and vegetables
Health is also dependent on exercise
Maintain a healthy body weight
Food Supplements pros and cons
Carbohydrates, Fats and Protein
Vitamins, Minerals and Trace Elements
Eat whole grain cereals, not highly refined flour
Further tips for a healthy lifestyle
How preserving affects nutrients
Getting Started - Changing your diet
Equipment for pressure cooking
Food mixers, food processors, grain mill
Ready meals, takeaways and cook/chill
Entertaining and special occasions
Picnics and children's party ideas
Diets for life stages - Pregnancy
Feeding Baby- breast or bottle
The Main Starch Grains: Wheat, Oats, Barley, Rye, Maize
The main starch grains: rice, millet and sorghum
Other starchy grains and flours: amaranth, buckwheat, quinnoa, teff, wild rice
Starchy roots and tubers: potato, sweet potato, jerusalem-artichoke, yam
Sesame, pumpkin, sunflower seeds
Starchy fruit: breadfruit, banana-plantain, water chestnut
Oils and fats: butter, olives, olive oil
Recipes for low-fat and low-sugar cookery
Rice with a hot vegetable sauce
Stuffed vine or cabbage leaves
Chestnuts with brussels sprouts
Chicken soup - pressure cooker
Vegetable spaghetti bolognaise
Low-fat yogurt sauces and dips
Spicy broad bean and pine kernel salad