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Keep Your Heart Happy. Literally!

We all know (I think) that we need to do cardio, or aerobic exercise weekly for about 4 hours. These tips are especially for those in the work force.

Bring your shoes to work. Statistics reveal that the LONGER you wait in a day to do your cardio, the LESS the likelihood becomes that you will even DO cardio that day! So lace up and get out for a mid day move. The more you move, the better you’ll feel and you’ll want to move more!

Mix it up. Don’t always take the same routes or do the same cardio. Mix up indoor machines, classes, & DVD’s  with outdoor walks, runs, rides.

Try something new and fun. Don’t limit yourself to the obvious- try kayaking, rock climbing/hiking, dance classes like salsa or ballroom. You may fall in love with exercise all over again, or for the first time!

Do Interval Training. Either on a cardio machine or outside, try adding an intensity burst for 30-60 seconds every 3-5 minutes of your workout. This “burst” can be upping incline or pace, running instead of walking, or doing something like lunges/squats/mountain climbers/tree pushups if you’re outside.

Inspire yourself to train for a 5K or 10K. Do it to raise money for a charity, or just for fun. You may find that goal a great motivator. Even more fun, talk a friend or co worker (s) into joining you and make it a party!

Invest in Yourself and Hire a Trainer. We humans hate parting with our $, so pre pay and take your investment seriously! Trainers will generally push you a little harder than you’ll push yourself and also they do the thinking! Share sessions with someone else to de fray the cost.

Be Result Oriented. If you’re fine with the status quo, then you won’t be as motivated to amp up your cardio, but if you want to see NEW results than you need NEW behaviors. Let that desire for different move you along!

Remind yourself WHY you do cardio. Cardio keeps your heart healthy and your lungs clean. Cardio burns fat, boosts metabolism, and elevates your mood. There is a reason to do your cardio!!

On the Food Side of a Happy Heart, here is some advice from Christine Denny, Oaks Food Services Manager.

 “Beans, beans, the musical fruit, the more you eat  the more you….REDUCE THE RISK OFHEART DISEASE, COLORECTAL CANCER & DIABETES

Beans, legumes, nuts and seeds all play an important role in our diets, but we don’t seem to know it.  Dietary recommendations from the USDA suggest a minimum of three cups a week of beans or legumes, but the average American eats about one.

 

Beans are full of vitamins & minerals: calcium, copper, zinc, iron, potassium, and B vitamins, including folic acid.

Beans are high in fiber:  12-15 grams per 1 cup serving—half of recommended dietary intake—rich in soluble and insoluble fiber. (Insoluble fiber content helps eliminate constipation.) You feel fuller—longer!

Beans are high in protein—one cup of cooked beans provides as much as 16 grams of protein, close to a third of the recommended daily amount.

Beans stabilize your blood sugar (a result of high fiber) by slowing glucose absorption, and your body has to produce less glucose.

Beans are heart healthy and can effectively help reduce LDL cholesterol levels in healthy people as well as those at higher risk of heart disease. A half cup a day can make the difference!

Beans may reduce the risk of colon cancer:  increasing your bean consumption by a significant amount may reduce the occurrence and recurrence of precancerous polyps that can lead to colorectal cancer.

Many people complain about beans causing gas, but there are ways to eliminate this issue.  Try the  GAS-FREE SOAK METHOD: In a crock pot, place one pound of beans in 10 cups of boiling water.  Boil for 2-3 minutes, cover and set aside overnight.  The next day, 75% to 90% of the indigestible sugars that cause gas will have dissolved into the soaking water.

COOKING TIPS:  After soaking, rinse beans well.  Measure beans and cover with three times as much water. Bring to boil, reduce heat, simmer gently with lid off, stirring occasionally and adding more water if necessary. Check beans after 45 minutes.  They are done if: they can easily be mashed between two fingers or with a fork. One pound dried=5 or 6 cups cooked.  To save some of the beans for later use, cool, drain well and freeze.

This Valentines Day, choose a Happy Heart- Literally!

Healthy Blessings, Nancy

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