Save Your Heart

Just in time for Valentine's Day, I want you to save your heart. Did you know that heart disease is the leading cause of death in the US?  It's true it takes the lives of more loved ones that accidents and cancer.  There are several risk factors that contribute to heart disease and heart failure.  Nine out of 10 heart disease patients have at least one risk factor. Several medical conditions and lifestyle choices can put people at a higher risk for heart disease, including:

• High cholesterol
• High blood pressure
• Diabetes
• Cigarette smoking
• Overweight and obesity
• Poor diet
• Physical inactivity
• Alcohol use

Heart disease is not one of the illnesses that just happens one day.  It takes years to develop.  It's not an accident.  It is a disease that can be prevented and cured with change of lifestyle, not just medication.  By eating less saturated fats, no trans fats, more whole grains, more fiber from fruits and vegetables, and being moderately physically active at least 30-60 minutes five days a week, you can start to reverse and get rid of the fat plaque that is lining the walls of your arteries, heart and body.  Think of it like not brushing your teeth.  You know that disgusting film of plaque that you get when you don't brush your teeth?  It is kind of like that inside your body.  Gross huh.  Now I know I am not the best eater in the world...see older posts about my love for taco bell...but really, Americans, we need to step it up. Other countries think that we only like fast food and we are fat. 

My challenge for the rest of February.  Try to find at least 3 heart healthy foods that you can add to your diet, that you are not currently eating, or feel that you can eat more of. 

Hint:  Most fruits and veggies are on this list.  Anything high in fiber (aka think whole grains). Try to stay away from foods that come from animals when thinking something is "heart healthy."

I'm Preaching

I am preaching to the choir it seems in my life every day.  I am an advocate for health and seem to know a lot about what makes for a healthy mind, body and soul, but have I been taking my own advice?  Maybe I am born to be a teacher.  Since I have turned my life upside down, I feel that it is time for me to put all of the pieces right side up the way that I want them to be.  I usually just let things happen and then deal with them. I am not reactive in my career and schooling, why would I be reactive in my life?  It is time for me to be proactive and get what I need and what I want out of this life.  Fit Challenge 2011 was not a complete failure, but let's face it, that is not what I am good at.  Who just wants to hear about what I eat?  Nobody.  This blog is about to change.  Here I will discuss and talk about health issues that I have learned about and I feel need to change in the world.  If Ron Artest can change his name to be an advocate for World Peace, I can preach about the health or lack there of in this nation.

Juicing!

This (Blendtec Wildside Blender)


+

Lots of fruit


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Wonderful Juice!

I have replaced juice with one or two meals a day.  I was going to go on an a total juice fast, but with the recent vacays and crazy month I have had, it was just easier to replace meals.  I felt great the first week that I did it, even though with the Blendtec the juices are a little bit thicker and harder to drink because the pulp from all of the fruits is still in there.  It is easier if I have a straw.  I don't feel hungry and don't seem to crave all of that bad food like normal.  You pee a lot, and as for number 2.  WOW.  I didn't realize there was that much in me.  If you want some inspiration watch Fat, Sick and Nearly Dead (A Film by Joe Cross).  Amazing Story to help jump start your juicing diet.

When it's hot outside!

Who loves smoothies?  I do.  They are wonderful for a quick meal and just lovely in the summer when it's hot outside.  The one problem that I have found with smoothies though is that they are liquid calories and I seem to be starving after 45 minutes are drinking one.  G doesn't seem to have this problem, maybe he has trained his stomach to not be hungry or maybe he is beefing his up so that it has more substance.  Also, one thing that I hate is seeds.  Awww.  Berries you taste so good, but why can't those little seeds just blend too?  So how do you make your smoothies?

Here are few recipes to try:

Chocolate Peanut Butter Smoothie
Substitutions: plain yogurt instead of vanilla,
chocolate protein or cocoa powder instead of chocolate syrup,
almond butter instead of peanut butter

Green Tea Smoothie
It is all about the greens!
Add mango for a nice twist.

Mango Berry Smoothie
So pretty!
I would probably just blend the whole thing together.

How many days do you do it?

Question of the week: how many days do you workout? What do you feel is the best number of workouts per week to make you feel like your body is moving and losing weight? My current plan only has three days of weight workouts and that's it. Of course I can add a day of yoga and a day of cardio in there and possibly add some intervals to the weight days, but the author of the "plan" says it's not necessary.

I personally have always thought you must workout 4-5 days to lose weight. 3 days seems like a maintenance program. I have just started this week and I am on my third workout today and I have noticed a difference in the appearance of my muscles but not so much on the scale. (it has only been a week)

Let me know your thoughts. Have a great weekend!

New Rules of Lifting for Women.

Ladies, get this book. Review coming later.

Men, get the book Maximum Strength. I have a guest review coming later, too.

Happy lifting and getting stronger. And Happy Independence Day!

Airdyne

Has everyone heard of an Air dyne bike? It is actually pretty cool stationary bike that is great for interval cardio training that is low impact and killer on the legs. But for the love...could someone please explain to G that this should be done while no one is home and when people are not trying to concentrate on their home work assignments. Just saying. I get being fit and all, but the sound that is produced from this machine is deafening. I need to change my attitude about it and see if I can think of it as soothing. But if you are an at home fitness seeker or rehabilitating some leg injury this bike rocks.

Okay, okay, in all seriousness, this bike really does rock. It is a great cardio workout. Plus it is low impact...aka...it isn't going to hurt you. Well maybe your sit bones, but that is another story. Don't believe google it. You will find at least one website that is all about it. Want a professionals opinion take it from Cressey Performance and Mike Boyle.