At one time heart disease was considered to be a man’s disease. That is no longer the case, as heart disease has become the number one threat to women and a leading cause of death. Since practicing prevention is important in guarding our health in every respect, doesn’t it make sense to implement some strategies now, rather than waiting until you develop a problem?

Inflammation of the cells is a disorder that is frequently associated with the aging process. However because of the western lifestyle, we are seeing more problems associated with inflammation in younger women as well. It is a common denominator in all kinds of chronic conditions and in particular affects the circulatory system. You will see many health news headlines about the problems caused by inflammation and how to prevent it or clear it up if you are already experiencing the effects of it.

Here are some steps that you can implement in your daily life:

1. Begin by making an appointment with your doctor for a physical exam. It’s impossible to know what you will need to change unless you know where you are starting. When you make the appointment, tell them that you want an evaluation of any factors that may be affecting your heart or circulatory health. Be sure to take a complete list of any medications and supplements that you are taking. Also have a written list of your own health history and family history. Even if you have been seeing the same doctor for a while, don’t assume that she/he knows these things. It is important to be your own health advocate.

2. Make a point of reducing your stress, and consider this an ongoing necessary step to guarding your health and preventing heart disease. Stress is a huge factor in causing inflammation! In addition to the fact that we live in stressful times, women playing multiple roles often suffer in particular from attempting to juggle work, family, financial concerns. They are often great at taking care of others, but lousy at good self care! Put yourself on the schedule, and take time for hanging out with friends; self care such as a yoga class, a massage, reading, quiet and contemplation. Learning to meditate will be a great health benefit.

3. Exercise several times a week. If you are not exercising at all, start now. Keep it simple…no need to run a marathon (unless that appeals to you). Go for a walk, and pick up the pace as you are able to. If going to a gym motivates you, then do that. Aerobic activity that increases your heart and respiration level is what you are going for. There are added health benefits for weight training, but start with aerobics for reducing inflammation.

4. Improve your diet by getting Omega 3 fatty acids, which are ALA, EPA and DHA. You can find omega-3 pdf information online that will expand your knowledge about the important health benefits. Dr. Andrew Weil states that these omega-3 fatty acids help to support mental and physical health. In particular EPA supports heart and circulatory health.

You can get more EPA by eating dark, leafy vegetables and algae. Both EPA and DHA are also found in the fatty tissues of cold water, oily fish. Many people are concerned about ingesting contaminates such as mercury with ocean caught and even farm raised fish. If this concerns you, high quality fish oil supplements may be the answer.

According to the American Heart Association, omega-3 maintains healthy blood flow, carrying oxygen and nutrients throughout the body. Research reports show that omega-3 fish oil may benefit you by: slowing the build-up of plagues in the arteries; reducing the incidents of stroke and heart attacks; lowering your blood pressure; reducing triglycerides; reducing arrhythmia or irregular heartbeats; and lessening the chance of sudden cardiac death in people with heart disease.

Fish oil for women is a supplement that just makes sense for those who want to guard against the ravages of inflammation. As you implement these steps to improve your health and your cardiovascular system, consider this efficient and helpful addition to your daily regimen.

One of the most difficult situations for a person who is trying to develop healthy eating habits is eating at a buffet. Whether it is an upscale restaurant or family potluck, the process of making healthy choices and navigating the abundance of food can seem overwhelming. Coupled with the temptations of the sheer volume of enticing food choices may be deeply ingrained habits that have taken the idea of “all you can eat” from mere suggestion to an all-out challenge. It may seem unthinkable to pay the price of the restaurant buffet and not eat until stuffed. Here are seven strategies to help you get through your next buffet experience successfully:

Choose to be successful before you leave home. Willingness and specific planning are necessary building blocks for making healthy food choices. Without a plan, food decisions based on old habits may seem stronger than your good intentions.

Plan your trip through the serving line ahead of time. Decide ahead of time to take one trip through the line. Be aware of the size of plates being used; often they are considerably larger that you would use at home.

Decide on the number of items that you will have. This helps you to bypass some things and really pay attention to your choices. Leave space around your food selections on your plate. Be sure to include some foods that you will truly enjoy. Get out of the all-or-nothing thinking that can leave you feeling frustrated about the whole experience.

Take smaller servings of calorie-dense foods, such as meats, cheeses, and dishes that are likely to contain a lot of fat or sugar. Remember that you are fueling your body, and that while your brain might not be counting the calories, your body always is. Even moderation must be done in moderation!

Sit a distance from the food table, preferably with your back toward it. If the table is out of sight you will be less likely to go back for seconds. If the buffet is a social event and you will be sharing a table, choose to sit with people who will be supportive of your food choices.

Do not spend time thinking about the foods you did not take. Especially if someone sitting close to you is eating one of the items you passed by, make a point of focusing on their company and conversation, not on the contents of their plate.

Eat slowly and enjoy your meal. Congratulate yourself for the good choices that you have made, and savor every morsel. Think about how you good you will feel later knowing that you made healthy choices at the buffet.

It is good to know that more and more people are realizing the importance of staying on one’s normal weight. These people are aware of the health risks posed by being overweight. Losing weight will no doubt include changing your diet. Here are five easy healthy strategies for dieting and weight loss and how to implement them.

Strategy 1: Always eat your healthy breakfast. Never ever skip your breakfast is one of the healthy strategies for dieting and weight loss worth implementing. People on a diet usually commit this mistake. They skip breakfast thinking that it will make them lose weight. What these people do not know is that when you eat a healthy breakfast, it will help improve your metabolism that your body will burn calories and fat faster. Further, by eating healthy breakfast you provide your body with the much needed energy for the day.

Strategy 2: Develop the right mindset in dieting. Another element of healthy strategies for dieting and weight loss is to have right mindset for it. Usually, people on a diet do so to lose their weight to become slim and fit. They focus more on the physical aspect of losing weight. Instead of focusing on becoming slim, try to concentrate on losing weight to become healthy. When you know the risks that are at stake of being overweight and develop the right mindset, you will find it easy to lose weight.

Strategy 3: Healthy strategies for dieting and weight loss consist of eating healthy not eating thin. This is closely related to strategy 2. Most people on a diet deprive themselves of eating to rapidly lose weight. This is not the healthy way to weight loss. You should not allow your body to feel hunger. Instead, you should carefully choose the right food that goes into your body. A good standard is to follow your recommended energy and nutrient intake (RENI) and you’ll never go wrong.

Strategy 4: Regularly exercise for about 20-30 minutes a day. Most people who want to lose weight find it difficult to do so because they skip on one of the other factor that make up the powerful combination-exercise. They think that they will need some rigorous exercise program to be able to lose weight. In healthy strategies for dieting and weight loss, you don’t have to wear yourself out with these strenuous exercises. All you need is a good exercise done daily for a few minutes that make up for the powerful combination of diet + exercise.

Strategy 5: Healthy strategies for dieting and weight loss also deals with monitoring your diet plan and weight loss program. You have to keep track of your progress. There are several tools available for doing so. It can be as simple as a notebook or as complex as sophisticated computer programs. Use them to your advantage.

These are the easy but healthy strategies for dieting and weight loss that will help you get rid of your unwanted gain more permanently. What will you choose-rapid but temporary results, or steady and permanent results? Pick your choice.

If you are thinking of finding some “quick Magic” pill to lose the weight I suggest you don’t do it. First I am going to tell you why NOT and instead I will give you a healthy strategy on how to lose 60 Pounds!

Stay away from “starving diets”! I say this for couple of reasons, first off if you are going to go fasting, and starving your self you are going to do three things. Yes, you will lose some weight, you will slow down your metabolism, and you will deprive your body of healthy nutrition you need to live. Let’s take each one of these and break them in pieces!

You will lose some weight. This is true, however, the weight you do lose you will gain back and probably few extra pounds! The reason for this is when you starve yourself, you are slowing metabolism, so when you go back to eating regularly you will gain the weight back and few extra pounds. And of course, when your body is not getting enough nutrition, you are going to do some major damage to your body!

So what can you do?

First off, to lose the 60 pounds, you have to change the food you eat. NO you do not have to eat the food you hate, you just need to start making some wise changes! Write down everything you eat per day. Take one day, and put it all on paper. Every time you pop something in your mouth, you write it down. Carry a notebook. I bet you will be surprised at how often you put the junk in your mouth.

Next day, take the notebook out. Scratch off all the junk food you ate, and replace that with fruit you like. You will eat instead 1 apple, or grapefruit.

All the drinks you do drink, you replace only with water and it can be some juice, but ONLY if it is freshly squeezed.

In your daily schedule, you have to add 20-30 min. of walking. Even if you work you can do this and don’t tell me otherwise. If you only get 30 min. for lunch, you will take 20 min to walk. During that 20 min. 1 min has to be “jolt” kind of a sprint run, for around 45-60 seconds. And take the remaining 10 to eat your lunch.

Oh, and the meals you have, the once you eat regularly, you will now start eating the same portion 6 times per day, ever 2-3 hours. Calorie shifting diet plan is meal plan that breaks your meals in small portions. And also, you eat to feel satisfied, and do not over eat!

A very wise thing to do before you get started on this plan to lose the 60 pounds, is to do a colon cleanse. This will clear out your body of any toxins, and help you achieve your goal faster!

Preparing your own home-cooked meals is one of the best ways to ensure you are eating the freshest and healthiest of foods, but sometimes you just don’t have the time or energy to cook up a meal. Forget about time and energy, sometimes it’s nice to just enjoy a night out. Fortunately, there are plenty of healthy strategies for dining out. These strategies can help to enjoy a meal cooked by someone else without having to say goodbye to your weight loss goals for the evening.

Healthy strategies for dining out may include:

Ask for whole-wheat bread when your meal consists of a sandwich.

When it comes time to order a beverage, opt for water, fat-free milk or unsweetened tea. Avoid the temptation of ordering a beverage with added sugars.

Always start with a salad as one of your healthy strategies for dining out. Eating a salad packed with vegetables can help to control your hunger and allow you to feel fuller more quickly.

Ask for your salad dressing on the side. To cut down on calories, only use as much of the salad dressing as you need.

Opt for a main dish that includes plenty of vegetables; such as a pasta or stir fry.

Always choose broiled, grilled or steam meals over those that are sauteed or fried.

If you find yourself with the option of a sit-down dinner or an all-you-can-eat buffet, always opt for the sit-down dinner when searching for healthy strategies for dining out. A sit-down dinner will allow you to control your portions; unlike an all-you-can-eat buffet.

When you visit a restaurant with over-sized portions, place half of your meal in a take-out container immediately. This can help you to avoid overeating.

If the main portions at a restaurant are larger than you would prefer, consider ordering a side dish or an appetizer as your main course.

Avoid foods that have gravies or creamy sauces.

Avoid adding butter to your food. If you do add butter, keep it to a minimum.

If you are going to eat dessert, choose an option with fruit.

With a little effort and planning, you can enjoy a night out with friends without tossing your healthy eating plan out the window for the night. Healthy eating does not have to mean skipping out on fun and foods you enjoy. What are some of your healthy strategies for dining out at your favorite restaurants?

Dr. Matthew Gianforte is the owner and a chiropractor at LifeWorks Integrative Health in Shawnee, KS. LifeWorks Integrative Health combines a wide variety of services to meet your every need — including chiropractic care, medical services, weight loss services, massage therapy and physical therapy.