Friday, June 19, 2009

High Blood Pressure? Get More of This Mineral

By Kelley Herring


High blood pressure? Drop the mercury a notch by getting more potassium in your diet.

In a recent scientific review published in the Journal of Clinical Hypertension, researchers evaluated the literature for blood pressure studies on potassium, calcium, and magnesium. While all three of these nutrients help lower blood pressure, potassium was found to be of special importance. In fact, those getting the most potassium in their diets had the healthiest blood pressure levels.

It isn't just that Americans consume too little potassium (about half the recommended daily allowance), but also that we get too much sodium (about twice the RDA). Because potassium and sodium have opposing roles in the body, too much sodium and too little potassium is a recipe for high blood pressure.

Here are three ways to help get your blood pressure into a healthy range:

  • Steer clear of processed foods and plain table salt. Base your meals on fresh, whole foods and choose to season with herbs and spices. When you do use salt, use Celtic Sea Salt - a pure, natural salt that provides a balance of minerals, not just sodium.
  • Enjoy more potassium-rich foods like avocados, beans, lentils, Swiss chard, spinach, and cremini mushrooms.
  • Because most whole-foods multivitamins provide very little potassium, consider taking a potassium supplement (like potassium citrate) to get the 4.7 grams per day recommended by the Institute of Medicine.
[Ed. Note: Nutrition expert Kelley Herring - founder of Healing Gourmet has created a revolutionary 7-part health transformation program called Your Plate, Your Fate that reveals how you can protect your health and optimize your weight by maximizing the nutrients in your food. Get all the details and learn how to get 3 bonus books right here.

For advice about which foods you should - and shouldn't - be eating to stay in top health, sign up for ETR's free natural health newsletter.]

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Saturday, June 6, 2009

Summer-Ready Body in 10 Minutes a Day - No Gym Required!

By Yarixa Ferrao

Don't tell me you feel embarrassed to put on a bathing suit... and then tell me you don't have time for exercise. That's NOT a good excuse. You can do a high-intensity workout in less than 10 minutes. Better yet, you can do it at home or in your office, between meetings, while the laundry is drying, or after lunch. All it takes is a dynamic warm-up, 3 to 4 full-body exercises, and a couple of minutes of stretching afterward.
The Squat-to-Press is one quick and efficient exercise that will get your body ready to hit the beach in no time. It requires two dumbbells - 3, 5, or 10 pounds, depending on your fitness level. Focus on your core while you do it, keeping your abdominals tight.

Stand with your feet shoulder-width apart and a dumbbell in each hand. Bend your arms up toward your shoulders, palms facing toward each other. Lower your body into a squat position. Your knees should not bow out over your toes. Your chest should almost touch the top of your thighs, and your elbows should nearly touch your knees.
Now, pressing up through your heels, rise to a standing position. At the same time, reach your arms up straight above your head. Contract your glute muscles at the top of the movement. Then return to a squat position, lowering your arms to their original position. Repeat 10 times.

Alternate high-intensity, full-body exercises like the Squat-to-Press with sprints (1-10 sets of 50 to 100 yards) for the next 4 to 6 weeks, 3 to 6 times a week. If you're a beginner, start with 1-2 sets 3 days a week and gradually increase by adding either an extra set or an extra sprint each week for the next 4 to 6 weeks.

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