It is annoying to be stuck in traffic jams. Do you know that a “traffic jam” can also occur in our body? This is no trivial matter. What are the 3 things you must know in order to prevent a malfunction circulatory system?

A malfunctioning circulatory system can cause arrhythmia, stroke, arteriosclerosis, high blood pressure, overly high cholesterol levels, obesity and heart disease. Heart disease contributes to one-third of total global deaths!

So, what are the “roadblocks” that cause the “traffic jam” on the body’s “highways”? Blood and fat clots in blood vessels, arteries and veins are the real culprits. But how are they formed? It all boils down to the daily dietary habits. Excessive fats in the diet will lead to high blood fats and cause the blood cholesterol levels to rise, eventually leading to heart disease, stroke and increased risk of blood clot formation.

Let’s prevent it before it is too late.

Eat Heart-Healthy Foods

Plant foods such as vegetables and fruits are rich in phytochemicals and antioxidants, help refresh the body to keep your circulatory system healthy. Grape seed contains high amounts of OPC antioxidant. The antioxidant activity of OPC is 20 times more powerful than vitamin C. OPC is found in plant skin and seeds. Research shows that OPC can strengthen capillaries, arteries and veins, and improve blood circulation. Besides grape seed, there are other ideal choices for nourishing the circulatory system include chrysanthemum, rose, spinach, celery, fishes rich in omega-3 fatty acids, dark vegetables and fresh fruit, which are high in antioxidants.

Exercise Moderately

Besides diet, moderate exercise also helps to keep the circulatory system healthy. Those above 30 years old who eat out most of the time, should take particular care of their diet, to eat more plant foods and exercise moderately. With age, the maximum oxygen intake and arterial elasticity decrease, there is luminal narrowing and greater resistance to blood flow. Sustained exercise helps reduce blood fats and strengthen the heart muscle.

Monitor Your Cholesterol Intake

The American Heart Association recommends that our daily cholesterol intake should not exceed 300 mg. Most vegetables and fruits do not contain any cholesterol. Hence, taking more plant foods greatly benefits your health. Take note of your daily cholesterol intake, keep to a balanced diet and maintain a healthy body.

Now you can get your copy of 50 Free Heart-Healthy Vegetarian Recipes which will help keep your circulatory system healthy. Also discover other healthy recipes. Start your journey to better wellness and health today!

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If you are a runner or regular exerciser you have most certainly turned to an energy bar for sustenance at one point. Maybe this is because they offer a convenient food you can take with you, or provide the balance of nutrients you need after an event. I have my own version that I make myself, but I do like purchasing energy bars from time to time especially when I’m traveling.

The world of energy bars has come a long way in recent years. Five to ten years ago, most energy bars were nothing more than a glorified candy bar. They contained significant amounts of saturated fat, processed sweeteners and often stimulants to up energy levels.

A whole new type of energy bar has been emerging recently. Now you can find all natural bars using a variety of ingredients that take the place of the stabilizers and sweeteners that made the old ones taste better and shelf stable.

My biggest concern with bars is the sweeteners. If you haven’t yet noticed, most of our packaged products contain High Fructose Corn Syrup, including some termed “health foods”. A hot topic of debate, HFCS is a highly processed and it is something I am working to eliminate from my diet. If bars don’t contain this sweetener they often contain other processed sugars.

Some good news is that many bars now contain dates to sweeten the product in addition to whole grains, cocoa, dried fruits, seeds and nuts. There is also a large selection of bars available with all organic ingredients, if this is important to you. These bars allow us to have a healthier choice of snack than we once we did. These ingredients are much better energy sources for our events and workouts than bars previously available on the market.

There are a lot of choices out there, but lately I’ve come across a couple favorites. One thing these bars have in common is that in addition to more natural ingredients the ingredient list is very short, not to mention comprehensible. There is no long list of additives and ingredients you can’t pronounce. This is one of the first qualities I look for in an energy bar.

The two I’ve enjoyed recently are the Larabar and the Clif Bar Nectar Cacao. Larabars seems to be all the rage at the moment. They are sweetened with dates, contain natural ingredients that meet many dietary needs and come in a variety of flavors. This Clif Bar is also sweetened with dates and contains rich cocoa and dried fruits. The raspberry variety tastes more like a dessert than an energy bar. While I always feel, whole, fresh foods are better, if I do turn to a bar these are often my first choices.

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A year or so ago if you had asked me if I liked classes such as yoga I would have told you no. Honestly, I found it quite uncomfortable to be still for so long. Not to mention that some of the extreme stretches were really kind of painful.

Reading all the evidence that it is so beneficial and watching others thoroughly enjoying it, I was somehow motivated to keep exploring options for mind/body activities. After about four months of sticking with it I have started to see what all the fuss was about.

I love this component of my workouts! Seriously, if there were charity events that involved yoga, Pilates or Tai Chi you can bet I’d be participating. I’ve become a believer that it can greatly affect fitness levels and improve performance overall.

Any type of physical activity is a great stress reducer, but that of the mind/body variety really makes you focus on letting your thoughts go and taking a mental break.

Training for an event takes a lot of focus along with the physical strength and endurance. Throwing a mind/body class into the mix helps you to refocus on your goals.

In addition to the mental benefit it is so helpful for increased flexibility and range of motion. This is a key component for successful performance of all kinds of other activities like walking, running and biking.

About six months ago I found I was having some intense pain in my hip that only got worse with my group cycling classes and with running. I had to take an extended break and even when I returned the pain was nagging.

I’ve gotten into a class at my gym that combines the movements of yoga, Tai Chi and Pilates. While at first I felt that the poses were aggravating my injury, after a few weeks, the pain was nearly gone. I found that a major cause of it was simply a lack of flexibility which my mind/body workouts have improved.

The American College of Sports Medicine covered mind/body exercise in this fall’s edition of their Fit Society Page. Take a look if you’d like to learn more about its history and benefits.

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