4-3-2-1 = 10 minute Workout Beginners

Here is you 10 min  total body workout, you can do this multiple times a day the trick is to keep moving

 

4 min Aerobic

    Chair jogging alternate 30 second moderate and fast for total of 4 minutes

 

3 min Resistance 1 min each exercise

    Chair squat

                

    Wall Push up

                       

    Stionary lung

                        

2 min Core 1 min each

    Crunch

                       

    Alternate chair side bends , do as many as possible

                            You can keep ypu hands down until you get fitter

 

1min Streatch

    Forward bend on chair hold for 30 sec

                         

    Side chair twist hold for 1 sec each side

                         

Your done

4-3-2-1 How can the older have a balance diet (Part 2)

Plenty of foods rich in starch and fibre
Fibre-rich foods include wholegrain or brown types of starchy foods such as bread, rice, pasta and breakfast cereals. Other good sources of fibre are potatoes, oats, beans, peas, lentils, fruit and vegetables.
Eating foods containing fibre could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fibre-rich foods can prevent constipation and other digestive problems.

Don't buy raw bran and sprinkle it on your food to increase your fibre as this may prevent your body absorbing some important minerals.

Feel fuller longer.Reach your weight-loss goals by adding fiber to your diet. NUTRILITE INVISIFIBER supplements can help you add fiber, which can help you feel fuller longer. These unique, taste-free supplement stick packs contain a blend of three natural, soluble fibers. The resulting non-gritty, tasteless powder can be sprinkled onto foods or mixed into liquids. 
 
Iron-rich foods
Iron is important for our general health. A lack of iron can make us feel as though we have no energy, so include some iron-rich foods in your diet.
The best source of iron is lean red meat. However, if you eat more than 90g (cooked weight) of red and processed meat a day, the Department of Health advises that you cut down to 70g.


Iron is also found in pulses (such as peas, beans and lentils), oily fish such as sardines, eggs, bread, green vegetables and breakfast cereals with added vitamins. 
Liver is a good source of iron. However, be careful how much liver you eat as it’s also rich in vitamin A, too much of which can be harmful.

NUTRILITE Tri-Iron Folic contains

• A unique blend of iron from 3 sources – iron bisglycinate, iron fumarate, and mustard greens, one of nature's richest plant sources of iron
• Vitamin C, to increase the absorption of iron fumarate and iron bisglycinate
• 200 mcg of folic acid to promote heart health and help maintain homocysteine levels that are already within the normal range
  

Calcium-rich foods
Osteoporosis is a major health issue for older people, particularly women. It happens when your bone density decreases, which raises your risk of fractures. It's important to have calcium in your diet to keep your bones healthy.
Eating calcium-rich foods can help you avoid osteoporosis. Good sources include dairy products such as milk, cheese and yoghurt. Choose lower-fat varieties when you can or eat higher-fat varieties in smaller amounts.
Calcium is also found in canned fish with bones such as sardines, green leafy vegetables such as broccoli and cabbage (but not spinach), soya beans and tofu.


Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis. NUTRILITE® Cal Mag D provides the proper ratio of three sources of calcium, magnesium, and vitamin D, which encourages maximum absorption potential in the body. You’ll get calcium equivalent to 20 oz. of milk!
Enough vitamin D
Vitamin D is also essential for healthy bones as it helps you absorb calcium. We mainly get our vitamin D through the effect of summer sunshine on our skin. However, it’s also important to get some in your diet.
Good sources include eggs, oily fish, some fortified breakfast cereals and fortified spreads.


Less salt
Too much salt can raise your blood pressure, which puts you at increased risk of health problems such as heart disease or a stroke.
Try to have less than 6g of salt a day.
Most of the salt we eat is already in foods such as cereals, bread, tinned soups and other ready-prepared foods. Check food labels before you buy and choose ones that contain less salt. Don't add salt to your food when cooking and at the table.



Vitamin A
Having too much vitamin A (more than 1.5mg of vitamin A a day from food and supplements) might increase your risk of bone fracture.
Liver is high in vitamin A. Don't eat liver or liver products, such as pate, more than once a week, or eat them in smaller portions. If you do eat liver more than once a week, don't take any supplements containing vitamin A or fish liver oils (which also contain high levels of vitamin A). If your not getting all you vitamins there are a number of choices, but I'll just show you a simple one for now Nutrilite Daily, 6-month supply Just one daily tablet provides 24 essential vitamins and minerals, 20 of them at 100% of the Daily Value , for less than $0.15 a day

Well thats all for now , next time I'll continue on looking at keeping a health weight.

If you feel that you are not getting  enough vitamins contact us about a health assessment , which will help show what your body is missing.