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We’ve turned the page on the calendar – the chocolate roses,
truffles, heart-shaped foods and all that jazz are behind us. I’m not
trying to dismiss February 14 as insignificant, but I do want to remind
you that the heart is bigger than one day.
I want you to give
equal attention to keeping your heart healthy and adopting a lifestyle
that will help keep it that way. My goal is to motivate you to go beyond
slipping into something red and looking good on the outside, to
considering what you need to do to have a strong healthy heart inside.
EXERCISE
Include
physical activity as part of your regular schedule. Some folks may have
occupations that keep them walking and moving while others are in jobs
that are sedentary, keeping them tethered to a desk all day. In either
case folks need to exercise. If your job requires movement throughout
the workday, include 30 minutes of physical activity, to aid in reducing
stress. For those of you that are bound to a desk, see if your employer
will invest in a few walking workstations. It is a win-win, you get
needed exercise and your employer will benefit from healthier employees.
Everyone
should include 30 minutes of physical activity at least five days a
week to get their heart rate up. If you are not active now, ease into an
exercise program after checking with your health care provider to make
sure there is no reason to restrict physical activity.
CHOOSE A HEALTHIER DIET
Increase
the amount of fruits and vegetables in your daily diet; choose an
assortment of colorful items. Sure we all have our favorite foods, but
mix it up and try something that is new to you. For example if you just
love tomatoes-choose yellow or purple hues in place of the traditional
red sometimes. According to the United Stated Dept. of Agriculture
(USDA) Americans consume about 1.5 cups of fruits and vegetables; that
is not enough. The national nutrition guidelines recommend 2 to 3 cups a
day. Include more whole grain and high fiber foods in your daily diet.
Folks don’t eat enough fiber and most need to eat more. By increasing
produce in your diet, you can increase fiber intake. Eat whole grain
breads, more beans, legumes, brown rice, quinoa and nuts.
Choose
lean red meats, poultry and fish. Keep an eye on portion size, which
should be approximately 4 ounces. As for dessert, which too many of us
want to eat first, choose items that are not overflowing with sugar.
Look to fruit or Greek-style yogurt that you can enhance with berries,
and a few nuts. If you want a prepared dessert, consider cutting the
portion in half and saving a portion for another day.
As for
beverages, make sure you drink plenty of water, avoid high-sugar drinks
and consume alcoholic drinks in moderation. Recommended amounts of
alcohol are one drink a day for women and up to two drinks a day for
men.
BAN SMOKING
This includes cigarettes, cigars, e-cigarettes and marijuana. Don’t smoke; smoking simply is not heart-healthy.
RELAX and REST
Learn
to take a chill break, relax and do something you find enjoyable.
Meditate, read a book, indulge in mindless television or enjoy a
soothing bath. Relaxing helps manage stress, which will aid in heart
health.
Get the sleep that you need. Adequate amounts of sleep
allow your heart to rest and will lower your blood pressure. Sleep
deprivation works against heart health-you will feel more stressed and
crave higher calorie foods.
By following these guidelines, “eating less and moving more” you’re choosing year ’round heart health.
nutrition communication expert specializing in wellness with a holistic
approach to living your best life. Michelle has been leading the way to a
healthier you for more than 25 years. She is zealous when it comes to
wellness from the inside out and empowering whomever she comes in
contact with to take charge of their health and wellbeing. Her motto is
“EAT LESS MOVE MORE” Sign up for her Free Report 10 Weight Loss Tips for
Life when you visit
by
Michelle J Stewart
Opt For Heart Health Everyday
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