"EAT YOUR VEGETABLES AND FISH!" HEART HEALTH IS THE KEY TO A HEALTHY BODY!"

"EAT YOUR VEGETABLES AND FISH!"

WHY SHOULD I EVEN TOUCH VEGETABLES AND FISH?

According to an article by ScienceDaily, eating fish, seafood and mostly vegetarian foods has been proven to protect hypertensive rats from heart disease. 

FISH AND VEGGIES

WHAT IS HEART DISEASE?

According to WebMD, Heart Disease is the leading cause of death for men and women in the United States. It is a cardiovascular disease that prevents the heart from functioning properly. When the heart beats, it pumps blood throughout a system of blood vessels, called the circulatory system. These vessels are muscular elastic tubes that carry blood throughout the entire body. Blood is extremely important. It carries oxygen throughout the entire body from the lungs and nutrients to the body's tissues and moves waste products in the body away from the tissue which helps to sustain a healthy life and contributes to the health of all the body parts. 

UNHEALTHY HEART

WHAT CAN I DO TO PREVENT MYSELF FROM HAVING HEART DISEASE?

Preventing heart disease can be difficult but worth it in the long run. Bad habits such as quitting smoking, lowering cholesterol, controlling high blood pressure, maintaining a healthy weight and exercising are all the things that can help to prevent heart disease. 

NO SMOKING

OTHER BENEFITS OF EATING FISH AND VEGGIES?

Fish and Vegetables are extremely important as well as tasty. Fish is a great source of protein and veggies are a great source of water, nutrients and vitamins. These two things are extremely important for the overall health o your body. 

BENEFITS OF EATING FISH(ACCORDING TO HEALTHLINE)?

• FISH: HIGH IN IMPORTANT NUTRIENTS - High quality protein, iodine and various vitamins/minerals. Fatty fishes are considered to be the more healthier fishes because they contain more vitamins/minerals/nutrients.
• LOWER RISK OF HEART ATTACKS/STROKES - In one study of more than 40,000 male health professionals, it has been proven that for men that consistently eat one/more servings of fish per week had a 15%Z lower risk of heart disease. Heart Attacks and Strokes have been the two leaders in premature deaths in the world.
• FISH CONTAINS NUTRIENTS CRUCIAL FOR DEVELOPMENT - Omega-3 fatty acids are extremely important for growth and development. It is really important that nursing mothers consume a large amount of Omega-3 in order to help the child grow and develop properly. DHA which is in Omega-3 fatty acids accumulates in the developing eyes and brains of children. ALSO, it is very important to watch out for the high levels of mercury that are in some fish which can lead to developmental problems.

BENEFITS OF EAT VEGETABLES(ACCORDING TO HEALTHYEATING)?

• NUTRIENTS - The nutrients in vegetables are significant and vital for our overall health and for the maintenance of our overall health. Basically, without vegetables we would have a tough time staying healthy and a tough time finding other sources that provide nutrients. 
• VEGETABLE DIET - Including vegetables in your diet can make a significant impact on your overall health and prevent a lot of things from happening to your body. It can reduce risk of stroke, cancer, heart diseases and type-2 diabetes. 
• 1-4 CUPS OF VEGETABLES - It is recommended that each individual eats 1 to 4 cups of vegetables each day. But, it all depends on the amount of calories you need and how everyone is different when it comes to weight and consumption. If you are really serious about tracking your food consumption, it is a great idea to use a Food Tracker Planner. 

-QUOTE OF THE WEEK-

"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART." - LA ROCHEFOUCALD

The meaning of this quote is to simply eat but eat properly. This definitely relates to the importance of nutrition for athletes. How we fuel our body is how we will perform and function. Everything we do matters and eating is the most important part of it all. 

HOW-TO STAY HYDRATED

HOW-TO STAY HYDRATED...

FIRST THINGS FIRST! WATER/LIQUIDS!

One thing I have learned is that in order to be prepared you have to stay prepared from the jump. You always want to keep water on you at all times or at least be around an area that has a water fountain. For myself, you will always usually catch me with a gallon jug of water on me almost all the time. Luckily, here at Southern Utah University there are a lot of water fountains that allow me to get a sip here and there. Also, these water fountains have the bottle filler and a nozzle to fill up any type of water bottle or jug. Gatorade is also good for replenishing the water you lose when you sweat because it is filled with electrolytes. But, here I will show you simple steps to staying hydrated:

HOW-TO STAY HYDRATED IN THE HEAT

SECONDLY, EATING FOODS THAT CONTAIN LARGE AMOUNTS OF LIQUID!

There are lots of foods that contain large amounts of liquid. Watermelon is a great source of hydration because it is 93% water. There are other foods such as Salads, Greens, Berries, Tomatoes, Radishes, Cauliflower, Zucchini, Peppers, Acorn and Butternut Squashes. All of these foods are made up of more than 80% water. Having little snacks like these are always good to have in zip lock bags or in a cooler. Not to mention, they are extremely delicious and refreshing. 

LASTLY, STAY PREPARED AT ALL TIMES!

Being prepared is essential for any aspect in life. Hydration is a key aspect of life because if your body is not properly fueled then you will have troubles functioning properly. Here is a list to remind yourself daily of what to do and things to get ready the night before: 

PREPARE A BOTTLE/JUG OF WATER THE NIGHT BEFORE

I usually get a bottle/jug of water ready the night before I start my week. Then, I put it in the fridge to make sure it'll be cold the next day. 

PREPARE SNACKS SUCH AS WATERMELON/GREENS

As I mentioned earlier, there are many foods that you can eat and will help you hydrate. Packing snacks will not only help you hydrate but give you energy and refresh you throughout the day. 

THINK AHEAD, WHERE/WHAT WILL YOU BE DOING

Knowing where you will be going the next day is very important as well so you know what to pack. If you are going to be in an area that usually has lots of water for you to drink maybe you won't need to pack as much water. And vice versa, if where you are going has a lot of fruits or snacks maybe you won't need to pack as much. It's the little things that matter because they lead up to the bigger things. 

OVERALL! DRINK, DRINK, DRINK/EAT, EAT, EAT!

If you continually stay consistent with hydrating the right way, things will be easier and you will live a better and healthier life. A HEALTHY BODY is a STRONG BODY!

-QUOTE OF THE WEEK-

"OUR BODIES ARE OUR GARDENS AND OUR WILLS ARE OUR GARDENERS." - WILLIAM SHAKESPEARE

This quote means that if we are not willing to take care of our bodies then we are willing to let it die, short and simple.