Surprisingly so many of us take for granted this beautiful, beating, pumping organ. We smoke, we eat badly, we don't exercise and we stress ourselves out to the point where we get our blood pressure up. The American Heart Association says that "Thirty-nine percent of Americans believe they’re in ideal heart health — but less than 1 percent actually are."
So how do we get our heart healthy and keep it that way?
Calm, breathe, relax. This sounds easier said than done, but learning to not sweat the small stuff, enjoy life and be grateful for what you have is a start. You can also try meditation and yoga. Playing with your kids, laughing, not taking life so seriously will help your mental and physical being. If you have problems learning to de-stress, you may want to seek the help of a professional.
Get moving and grooving! Physical activity is good for mind and body. Try to get at least 20-30 minutes per day of physical activity. I know people who only do this one time per week. People we need to move, we were made to move. Go for a walk, go swimming, ride a bicycle, participate in a group fitness class. You can even workout at home. Beachbody has several fitness programs for every level from beginner to highly advanced. Need help deciding what program you should do? Just let me know:) Exercise is not only good for your heart, but this is also a great way to get rid of stress!!
Lose the belly. Well, you can start by getting up and move! But you also need to watch what you eat too. And believe it or not, holding on to stress produces cortisol, which helps us hold onto belly fat. Try to get a good night of sleep, eat right and exercise to lose the belly.
Quit smokin da butts!! I know this is so hard to do. I used to love smoking! I found it enjoyable. But you all know the harmful effects of smoking on your health. Oh and just think of how much money you will save by quitting! I can't believe how much a pack of cigarettes goes for! So quit now. Find a support group or talk to your doctor about this.
Feed your body well. You would think this would be a no-brainer, but its not. Fast food, overly processed convenience food, high fat treats all are just so tempting and easy, right? But what are you sacrificing for shaving off a few minutes? I know its hard to get in the habit of cooking healthy and making healthy choices. Although once you get in the habit, it becomes a lot easier. And guess what, you eat better, you will feel better and look better. Eating from the top 2 tiers of Michi's Ladder is a great place to start. But if you need help with recipes and what to eat when, then look into the Team Beachbody Custom Meal Planner that comes with Club membership. You can get dozens, upon dozens of heart healthy meals for breakfast, lunch, dinner and snacks. These meals are all easy to make and most dinners take less than 30 min to make. The weekly price is a lot less than Weight Watchers, plus you get something that WW doesn't offer - me as your support person and coach!
Shakeology is another great way to get good nutrition fast! You won't be tempted to hit the drive-thru if you pack a rich, chocolatey smoothie with you. And its been shown to improve cholesterol levels and blood pressure.
Eat the right fats. Not all fats are bad for you!! I repeat, NOT ALL FATS ARE BAD FOR YOU! Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat – but not as much fat as most people eat.
Using oils like olive and canola are a good choice, but watch your serving sizes. Also eating foods like avocado, walnuts, salmon are an awesome way to get healthy fats into your diet. These fats also help raise your good cholesterol, and lower the bad cholesterol. You can also take a supplement like Core Omega-3, which gives your body the support it needs for optimal heart, brain, and joint health.
So this Valentine's Day, give the gift of love to yourself, by taking care of your heart. This gift is the gift that keeps on giving. You'll be able to spread love to your family and friends. If you love someone who need to take better care of their heart, ask them to do it for you:)
If you need help with nutrition and fitness, send me an email to fitiwthjessica@live.com. I'd love to hear from you!!! Please make my heart happy and leave a comment below:)
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