Free Report Reveals 21 Fitness Success Tips

Enter your first name and email address below for instant access!

Name:
Email:
Real Life Success at One-to-1!
<object width="200" height="160"><param name="movie" value="http://www.youtube.com/v/nxJeYPsoe7o&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/nxJeYPsoe7o&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="200" height="160"></embed></object>

<object width="200" height="160"><param name="movie" value="http://www.youtube.com/v/yqlHhNhqYoI&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/yqlHhNhqYoI&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="200" height="160"></embed></object>

<object width="200" height="160"><param name="movie" value="http://www.youtube.com/v/uSpEMDw8lEM&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/uSpEMDw8lEM&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="200" height="160"></embed></object>

Need to get to us? No Problem!
<p>Enter your address in the form below to get step-by-step driving directions to One-to-1 Fitness. (Be sure to add Red Deer to the end of your address.)</p>
Your Address:
This Month In Diet
  • Put down the Yo-Yo
    You diet and lose weight, quit the diet and regain the weight, diet and lose, and quit and gain over and over. Also called weight cycling, yo-yo dieting isn’t just exhausting and discouraging, but it can also be harmful to your health. Read >>
  • What Are You Craving?
    The donuts in the break room, an ice-cold soda for lunch, chocolate cake for dessert, the whole bag of chips, or a midnight snack. You want to reach your weight loss goal but when the cravings hit it’s hard to stay on track. Keep reading to learn a few tricks of the trade to keep cravings at a minimum or how to stay strong when they hit. Read >>
  • What’s in Your Lunchbox?
    If you’re like many people, the mornings are a hurried rush, and packing a lunch isn’t a priority. As a result, eating out for lunch is a big temptation you face every day. To protect you good health and your good waistline, it may be time to start packing your lunch. Here are a few diet-friendly ideas of healthy, yet filling, foods you should use to fill your lunchbox. Read >>
  • Fight Hypertension with Food
    While you can’t change your family history, age, race, or your past unhealthy lifestyle choices, you can make diet and lifestyle changes today that can make a big difference in your blood pressure. In many cases, medications may not be necessary to lower your numbers if you eat the right foods and avoid the wrong foods. Read >>
Health and Fitness News

Fight Hypertension with Food

How to use certain foods to lower high blood pressure.

Blood pressure is the force of your blood as it moves through your blood vessels. And while you may not be able to see the problems it causes right away, a diagnosis of hypertension (high blood pressure) isn’t something to take lightly. Often referred to as a silent killer, high blood pressure may have no obvious symptoms. If left untreated, however, this condition causes damage that can lead to heart attack, stroke, kidney disease, or other problems.

This is why it’s so important to get your blood pressure checked regularly and to take the appropriate measures to lower a high reading.

While you can’t change your family history, age, race, or your past unhealthy lifestyle choices, you can make diet and lifestyle changes today that can make a big difference in your blood pressure. In many cases, medications may not be necessary to lower your numbers if you eat the right foods and avoid the wrong foods.

Besides cutting back on sodium, add the following foods to your diet and watch your blood pressure readings go down.

Skim Milk and Yogurt

A diet that lowers blood pressure will include low-fat dairy. Skim milk and yogurt are both high in calcium, a mineral that works to lower high blood pressure. So enjoy a glass of milk with your meal or eat a cup of yogurt for breakfast or a snack. When shopping, look for yogurt without loads of added sugars.

Leafy Greens

If there’s one thing leafy greens are good for, it’s your heart. Being high in potassium, leafy greens help your body eliminate excess sodium. Less sodium equals lower blood pressure, so make a salad today with kale, Romaine, arugula, spinach, collard greens, or Swiss chard.

Oatmeal

A heart-healthy meal is high in fiber. Oatmeal for breakfast is a great way to start your day. High in fiber, low in sodium, and low in calories, oatmeal works to lower both systolic and diastolic blood pressure. As an added perk, oatmeal helps you feel full a long time, which will do wonders for your waistline! Enjoy your oatmeal with a little skim milk, berries, honey, or nuts.

Red Beets

Looking for a powerful and fast way to lower blood pressure? Try red beet juice. High in nitric oxide, beets work to widen blood vessels and reduce the pressure on your vessels. In fact, an eight-ounce glass of beetroot juice can lower blood pressure by 10 mmHg. Not a fan of beet juice? No problem. You can eat the root cooked, bake it into chips, or make it into juice for the same effect.

Avocado

Rich in potassium, avocadoes are another food to include in a heart-healthy diet. One avocado contains 708 mg of potassium, which is 286 mg more than a banana. Avocado is also high in healthy fats that are good for your heart. Enjoy avocado on your salad, in your sandwich, or made into guacamole.

Salmon

Fatty fish such as salmon, mackerel, and trout are rich in omega-3 fatty acids. This fat is known to reduce blood pressure, lower triglycerides, and reduce inflammation in the body. Plan to eat grilled or baked fish at least twice a week. Your blood vessels and taste buds will thank you.

Dark Chocolate

Enjoy dark chocolate as a way to lower blood pressure and reduce your risk of cardiovascular disease. Dark chocolate is high in flavonols, antioxidants that improve the elasticity of blood vessels. Look for varieties made with at least 70 percent cocoa solids and low in sugar and eat no more than one ounce a day.

Eggs

Once thought to be bad for heart health, eggs are now known to actually lower blood pressure, and in some cases it works as well as medication. Rich in protein and vitamin D, don’t feel guilty when you eat poached eggs for breakfast, hardboiled eggs for a snack, or scrambled eggs in a sandwich for lunch.


<script type="text/javascript"> var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-13141453-2']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + '.google-analytics.com/ga.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })(); </script>