ABC diet needs active in physical activity

The Basics1

Regular physical activity is good for your body , your diet and your health.

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time. Then try getting active more often.

What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.
Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using resistance bands.

What are the benefits of physical activity in ABC Diet?
Physical activity increases your chances of living longer. It can also help:

  • Control your blood pressure, blood sugar, and weight
  • Lower your “bad” cholesterol and raise your “good” cholesterol
  • Prevent heart disease, colorectal and breast cancer, and type 2 diabetes

And that’s not all. Being more active can:

  • Be fun
  • Help you look your best
  • Improve your sleep
  • Make your bones, muscles, and joints stronger
  • Lower your chances of becoming depressed
  • Reduce falls and arthritis pain
  • Help you feel better about yourself

How much aerobic activity do I need each week?

  • If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.
  • If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.

How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.

How much muscle-strengthening activity do I need each week?
Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.

Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.

If you have a disability, your doctor can help you choose the best activities for you.

What if I’m overweight?
If you are overweight or obese, choosing ABC Diet plan and getting active can help you lower your risk of:

  • Type 2 diabetes
  • High blood pressure
  • Heart disease
  • Stroke
  • Some types of cancer

What if I have a health condition?
If you have a health condition, talk to a doctor about what types of activity are best for you. Physical activity can help you manage your type 2 diabetes or high blood pressure.

1000 calorie recipe, Whole-Wheat Seeded Loaves


This is a whole-wheat adaptation of Jacquy Pfeiffer’s seeded bread from “The Art of French Pastry.” The seeds and the flaked oats are soaked overnight before they’re mixed into the dough. This allows them to absorb moisture and softens them, so that the bread is wonderfully moist, and the seeds won’t be hard on your teeth when you bite. Soaking the seeds also breaks down phytic acid and protease inhibitors, which allows the nutrients to be more readily absorbed by the body. This is a two-day recipe, as you must allow time for soaking the seeds overnight.

Total time: About 5 hours 15 minutes, plus the overnight soak for the seeds

25 grams sunflower seeds (approximately 2 tablespoons plus 1 teaspoon)

25 grams sesame seeds (approximately 2 1/2 tablespoons)

25 grams flax seeds (approximately 2 1/2 tablespoons)

25 grams rolled oats (approximately 1/4 cup)

25 grams pumpkin seeds (approximately 2 tablespoons)

180 grams water (approximately 3/4 cup) plus about 60 grams additional water

170 grams bread flour or unbleached all-purpose flour (approximately 1 1/3 cups)

170 grams lukewarm water (approximately 3/4 cup less 2 teaspoons)

4 grams dry yeast (approximately 1 teaspoon)

250 grams whole-wheat flour (approximately 2 cups) or 125 grams bread flour and 125 grams whole-wheat flour

12 grams sea salt (approximately 1 1/2 teaspoons)

Let diet and lose weigh easier with 1000 calorie diet plan

1. Mix seeds together with 180 grams of water in a medium mixing bowl; cover with plastic wrap and and let soak overnight in the refrigerator.

2. Combine 170 grams bread flour or all-purpose flour, 170 grams lukewarm water, and yeast in bowl of a standing mixer and mix together until well combined. Cover with plastic and leave to ferment at room temperature for two hours or until it doubles in volume. Meanwhile, remove bowl with nuts and seeds from the refrigerator, drain and bring to room temperature.

3. Add drained seeds, 250 grams whole-wheat flour and sea salt to the starter. Start mixing on medium speed. The dough should come together in the first minute. If it does not and you see dry ingredients in the bottom of the bowl, add about 1/4 cup of water. Mix dough for 5 minutes on medium speed, then turn the speed up to medium-high and mix 5 to 7 minutes more, or until dough is elastic.

4. Cover bowl with plastic wrap and set in a warm spot to rise for 1 hour.

5. Dust work surface lightly with flour and scrape out dough. Weigh dough and divide into 2 equal pieces. Shape each piece into a ball or into oblong pointed loaves. (For oblong loaves, first shape into balls, cover with a towel or lightly with plastic and let rest for 15 minutes. Then press the dough out to a rectangle about 3/4 inch thick. Take the side closest to you and fold lengthwise halfway to the center of the loaf. Lightly press down to seal. Take the top flap and bring it toward you over the first fold to the middle of the loaf and lightly press down to seal. Flip over so seam is on the bottom and roll back and forth with both hands to form an oblong loaf with pointy ends. Place on a sheet pan lined with parchment paper and repeat with the remaining dough. Cover with a towel and place in a warm spot for one hour.)

6. Preheat oven to 450 degrees with a pizza stone on the middle rack and a small sheet pan on bottom of the oven for 30 to 45 minutes. Have 1 cup water ready in a small cup or a glass. (If you have a large pizza stone, you can bake both loaves at once. If you have a standard home pizza stone, bake one loaf at a time and place the other loaf in the refrigerator to slow down the fermentation.) Dust a pizza peel or flat baking sheet lightly with flour, semolina or cornmeal and place one loaf on top. Using a razor blade or a moistened bread knife, make a 1/2-inch deep horizontal cut down the middle of loaf from one end to the other, or if the loaves are round make 2 slashes across top. Slide loaf onto pizza stone and close oven door. Wait 30 seconds, then open oven door quickly and pour water onto the sheet pan on the bottom of the oven to create steam. After 5 minutes take the sheet pan out of the oven. Bake for a total of 30 to 35 minutes, until loaf is dark brown and sounds hollow when you tap the bottom. Transfer loaf to a wire rack to cool completely for 45 minutes. Repeat with other loaf.

Advance preparation: Bread will keep wrapped in a kitchen towel for a couple of days. Double wrap the other loaf and freeze for up to a month.

Nutritional information per slice: 90 calories; 3 grams fat; 0 grams saturated fat; 1 grams polyunsaturated fat; 2 grams monounsaturated fat; 0 milligrams cholesterol; 14 grams carbohydrates; 2 grams dietary fiber; 211 milligrams sodium (does not include salt to taste); 3 grams protein

For full information about 1000 calorie diet review

Small tips for happiness

Set workout reminders

“I put my running shoes in front of the door when I leave the house in the morning so that when I come home, I trip over them. It reminds me to take a walk right away, which helps me transition from work mode to family mode.”—Lisa Cain

Stay present to avoid temptation

“We all have those times when we’re wandering the grocery store aisles, grabbing anything that looks halfway appealing and mindlessly putting it in the grocery cart. Staying present is key. When I pick up something unplanned, instead of tossing it into my cart, I tell myself, If I don’t buy it, I can’t eat it. That’s usually enough to get me to put it back on the shelf and to check out with only those things that I had originally planned on buying.” —Emily Sandford

Keep exercise equipment where you can see it

“I always keep my yoga mat in the family room—often unrolled—because it reminds me to do something, like yoga, push-ups or planks, while I’m watching TV.” —Angela Liddon

Risks and Causes

Risks and Causes

There are known risks and causes of heart disease. Some lifestyle factors you can change, others you can do nothing about.

Risks and Causes

It’s all about your risk.

There are risks with most things we do in life. This is the same for your heart health. A “risk factor” is something that increases your chance of getting a disease. The more risk factors you have for heart disease, the greater your chance of developing the disease.

When assessing your risk of developing heart disease, doctors will consider various aspects of your life and lifestyle. This is called “assessing your estimated risk” of having heart disease.


What are risk factors of Heart Disease?

Although some risk factors like age, ethnicity and family history can’t be changed, there are several lifestyle choices you can make to reduce your risk of developing heart disease. 

  • Become smokefree

  • Manage your blood pressure

  • Control your cholesterol

  • Manage your diabetes

  • Choose a heart healthy diet

  • Increase your physical activity

  • Maintain a healthy weight

  • Manage your stress

other disease can affect your life

Blue waffle

how to cut sugar from your life?

by easy way you can cut sugar from your life

Think protein and fat

Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple, suggests Thomsen.) Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar, adds Sanfilippo. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

Never go fake

When you’re reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. “These can mess up your taste for sweet,” says Sanfilippo. “When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things.” That may be why fake sugars are associated with weight gain—not loss, according to a 2010 review in the Yale Journal of Biology and Medicine.


Add more flavor

Sanfilippo loves using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite.

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1000 calorie diet

Easy Ways to Slash Sugar from Your Diet

Cut the sweetness

by Jessica Migala

You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn’t mean sugar’s absent from your diet. You’re likely eating sugar throughout the day without even realizing it, says Amari Thomsen, RD, owner of Chicago-based nutrition consulting practice Eat Chic Chicago. Sugar is added to foods that don’t even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we’re talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips.

Read food labels

You’ll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. “Even things that you don’t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar,” says Diane Sanfilippo, certified nutrition consultant and author of The 21 Day Sugar Detox. Ingredients are listed in order of how much exists in the product, so if sugar’s near the top, that’s a red flag.

More topic

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Learn sugar’s aliases

When you read food labels, you’ll need to look for more than just the word “sugar.” Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it’s an indication that the food is less healthy than you may think.

Buy unsweetened

Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled “no added sugar” or “unsweetened.” You’ll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

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Ways to Get Happy Now

Stop worrying about water

“Everyone thinks you need clear urine to be well-hydrated. Not true! Drink water at every meal, when you’re thirsty and more when you’re sick or exercising. Other than that, there is absolutely no reason that anyone should drink water around the clock.” —Tiffany Sizemore-Ruiz,


Jar your salads

“I make sure to get my greens at lunch by preparing all my salads on Sunday in 1-quart widemouthed canning jars. It all stays fresh, even with dressing, thanks to gravity! Put it together in this order: dressing, whole grains or hearty vegetables like broccoli, chopped veggies like onions or fennel and leafy greens, followed by chopped apples, cheese or walnuts. Package protein separately. At the office, just shake it up and dump onto a plate with your protein.” —Caroline Kaufman, RDN

Especially, In 1000 calorie diet, salads can help you alots to reduce your weigh

Ask yourself how you’re doing

“A few times a day, I ask myself, What do I need right now, and how can I meet that need right now? If I feel sluggish, I take a quick walk. If I feel scattered, I take a short break for a mini meditation. Even a few minutes can make a huge difference.” —Lori Deschene;

Sneak in movement throughout the day

“When I get a phone call, I stand up to talk. Besides getting me on my feet, it’s done wonders for my back because it reminds me to keep my core engaged.” —Carla Birnberg