Heart health -- part two!

As promised, today's blog is the follow up to yesterdays!  PART TWO!  It is the second part - the last two tips - of my heart health information!!  Again, if you have questions - please connect with me on Facebook if you have any questions or need help with any of my tips!

3.  FOOD

The way to eat optimally for your heart hasn’t changed in hundreds of years.  The tried-and-true classics are still your best choices:

15 foods that are good for your heart

• Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.

• A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.

• Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.

• Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.

• Oatmeal: the comfort-food nutrient powerhouse.

• Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?

• Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

• Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.

• Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.

• Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.

• Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.

• Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.

• Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.

• Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.

• Drizzle some olive oil. There’s a reason for all of the fuss over olive oil – it’s good for your heart. According to a Portuguese study, one of the major antioxidants in this Mediterranean crop, DHPEA-EDA, was found to protect red blood cells from damage. Cellular destruction is partly responsible for heart disease, heart attacks and stroke, and red blood cells are particularly susceptible to oxidative damage because they are the body's oxygen carriers. To protect your precious heart, break out the extra virgin olive oil. The DHPEA-EDA in there can comprise up to half of the total antioxidant component of the oil. If you’re cooking with olive oil, just be sure to heat it below its smoke point: 310° F for extra virgin olive oil and 375° F for virgin olive oil. Higher heat can cause the oil to break down into free radicals, which only contribute to more cell damage. Or simply drizzle some on whole wheat pasta or use it for a tasty salad vinaigrette.

• ***BONUS 16: (it isn't a food, so it's a true bonus) A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.

4. STRESS

Stress happens! The problem is not the circumstances that cause stress as much as how we respond.

Fruits and vegetables

Whole grains, like brown rice and other unrefined carbs

Nuts, seeds, and legumes, such as chickpeas and lima beans

Don’t offset the benefits of these foods by frying them or smothering them in butter or cheese. That will raise your “bad” (LDL) cholesterol that clogs your arteries. What about meat? You can still have some, but limit how much and avoid fatty cuts. Too much “bad” cholesterol can clog the heart and arteries with dangerous plaque. It mostly comes from saturated and trans fats, found in red meat, full-fat dairy products, and fried or processed foods. So cut back on these products and cut out trans fats completely (check ingredients lists for anything that says “hydrogenated” or “partially hydrogenated” -- those are trans fats). We don’t have solid evidence that vegans live longer than vegetarians, or that vegetarians live longer than meat-eaters. But we do know that eating low levels of red meat and high levels of lean meats and fish is a way to optimize your heart health. 

Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). One of the fastest ways to clean up your diet is to cut out sugary beverages like soda and fruit juice, which lacks the fiber that’s in actual fruit. 

Adults should get a cholesterol blood test at least every 5 years. Your doctor should consider your other risk factors for heart disease when deciding what your goals should be.

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My favorite recipes:

Follow me on Pinterest to get my favorite tried-n-true recipes that are also family favorites!  You can find me on Pinterest here.  And, as you know, Shakeology is what helped me lose my weight and keep it off for over 6 years. It is filled with over 70 superfoods and is all natural.  It is an amazing product; filled with protein, fiber, and everything heart healthy.  You can learn more about it here.

When we’re under pressure, our body ramps up adrenaline, which can overwork our hearts. One way to help is to hop on the treadmill or roll out your yoga mat. Exercise trains your body how to handle stress.

If stress gets to be too much, talk to someone, whether it’s a trusted friend or a professional counselor.

More research is needed to determine how stress contributes to heart disease — the leading killer of Americans. But stress may affect behaviors and factors that increase heart disease risk: high blood pressure and cholesterol levels, smoking, physical inactivity and overeating. Some people may choose to drink too much alcohol or smoke cigarettes to “manage” their chronic stress, however these habits can increase blood pressure and may damage artery walls.

And your body's response to stress may be a headache, back strain, or stomach pains. Stress can also zap your energy, wreak havoc on your sleep and make you feel cranky, forgetful and out of control. A stressful situation sets off a chain of events. Your body releases adrenaline, a hormone that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. These reactions prepare you to deal with the situation — the "fight or flight" response. When stress is constant, your body remains in high gear off and on for days or weeks at a time. Although the link between stress and heart disease isn’t clear, chronic stress may cause some people to drink too much alcohol which can increase your blood pressure and may damage the artery walls.

I hope that you enjoyed this information!  I am so thankful that you took the time to learn more about our heart health!  As always, please connect with me on Facebook if you have any questions!  I love hearing from you!  

Heart health and grateful hearts

Did you wake up with a grateful heart or stressed for the day ahead? 

STOP what you're doing and write down 3 things you're grateful for! Me?

1. My health... And that I have control over it!! Many don't!! I look at exercise as a privilege... When I want to give up, I think about the people that don't have this opportunity.
2. That I get to chat with my AWESOME team this morning!! They always fire me up!! My second family!!
3. Lastly my amazing family and friends who have been our biggest supporters through SO much craziness!! ❤️

What about YOU?

Speaking of heart and health - February is the month of heart health.  I have 4 incredible tips that help in keeping your heart as healthy as possible!  I'll share two today and two tomorrow!!  If you have questions - please connect with me on Facebook today!!!

1. SLEEP

Don't underestimate how much sleep can affect your success with regards to your workouts AND health disease. The next time you're tempted to stay up later than you should, just think about how good that pillow will feel -- and how good a full night's sleep is for your heart. In one study, young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.The type of shut-eye they got was important, too: Adults who reported good-quality sleep also had healthier arteries than those who didn't sleep soundly. If you have trouble falling asleep or staying asleep at night, or if you don't feel refreshed after a full night in bed, talk to your doctor about how healthier sleep habits might improve your slumber. Sleep is when our body reboots and recovers. That’s important for all aspects of our health, not just the heart. You can’t feel good if you’re not restoring yourself. When you’re asleep, your heart rate and blood pressure go down. That gives your heart a much-need break. Without it, you’re stressed and you’ll crave fuel from high-calorie foods -- which, let’s face it, are not heart-healthy. So make it a priority to be well-rested. You’ll be ready to face whatever the day may bring.

Not only is sleep vital for heart health, it is KEY in seeing results in workouts.  Sleep is the time when our muscles are able to fully start to repair themselves. Your body releases a growth hormone at its highest concentration during a 24-hour period when you're at rest during the night. Since growth hormones are closely correlated to muscle-size increases, you want to maximize this hormone as much as you can.  (And, NO, ladies...you won't bulk up by lifting weights...I can discuss this with you more if you are concerned about it! ;)   When you sleep, the immune system works overtime to repair the body of all the damage that it experienced during the day (as a whole system, not just the muscle cells specifically). If you don't give your body enough time to carry out this process, you may not see the muscle recovery you need. This leaves you weaker going into your next workout and slows the rate of progress down.  Finally, lack of sleep tends to suppress the thyroid hormone, which is the primary regulator of how many calories you burn on a daily basis just to exist. If you want to burn off fat as best as possible, it's important that you maximize your metabolism to move the process along. Unfortunately, when sleep levels are low, your metabolism tends to get altered. If you hope to build lean muscle mass without gaining body fat in the process or are looking to lose excess body fat while retaining all the lean tissue you currently have, making sure your metabolism is functioning optimally is essential. This means having a healthy response to carbohydrates consumed, maintaining a strong metabolic rate and showing a good regulatory system of hunger and appetite.
 

2.  WORKING OUT

Does this mean we all have to start training for the Ironman? No. You can do anything physical that keeps your heart rate up for 30 minutes -- or 20 minutes if it’s high intensity -- 5 days a week.  The American Heart Association says as little as 30 minutes a day, five times a week, of aerobic exercise – including walking – can reduce your risk of heart disease.  You should get at least 150 minutes a week (30 minutes a day, 5 days a week) of moderate exercise, meaning any activity that gets you moving around and breaking a slight sweat. But really, every little bit counts.

Stay active throughout the day. A workout at the gym is a good start. But what’s going on for the rest of your day? We now know that even if you exercise for 30 minutes a day, being sedentary for the other 23 and a half hours is really bad for your heart. That doesn't mean you have to quit your desk job or throw away your favorite recliner. Break up long periods of sitting, and choose to stand or walk while doing things like talking on the phone or watching TV.  Also, pay attention to how much time you spend seated, whether it's at work, in your car, or on your couch at home.  If you're doing nothing, do something -- and if you're doing something, do more. If you’re sitting at a desk all day -- even if you hit the elliptical [cardio machine] that morning -- you’re still at risk for heart disease. When you’re at work, build in breaks from being still. Get up and get your limbs moving and your blood pumping.Take a conference call and answer emails while standing at your desk. You can also swap your regular chair with a balance ball, which keeps your core muscles engaged as you work. If you check social media on your phone when you’re on a break, get up and pace around the room at the same time. You get the idea: Keep moving.

My favorite workouts:

I love the workouts from the 21 Day Fix.  There are 7 workout DVD's and each one is only 30 minutes long.  You don't need fancy equipment for this either.  The workouts vary from strength training to cardio intervals to stretching/yoga.  You are truly getting the benefits from all workout types in one program. Plus, it works with food portioning, so it is a 1-2 punch for heart health!  You can learn more about it here. To follow my favorite workouts, be sure to subscribe to my YouTube channel for video clips on different movements!