Heart HealthHeart Fitness Health – Can you walk 3-4 miles per hour without fatigue?
You already know your fitness level impacts your risk for heart disease. A Japanese study has set a minimum level of cardiovascular fitness to reduce heart disease risk. The minimum level of cardiovascular fitness needed to reduce the risk of heart disease is the ability of a 50 year old to walk 3 to 4 miles per hour without feeling fatigue. If you have heart disease, cardiovascular fitness is often measured in supervised conditions with an exercise stress test. The study evaluated over 100,000 individuals and found the least fit participants had a 70% greater risk of cardiovascular disease.
Continue readingHeart HealthHeart Disease – How to Avoid a Triple Bypass
Is bypass surgery in your future? What if it doesn’t have to be? I had the pleasure of interviewing 61 year-old Don Carrier. Six years ago he was facing triple bypass surgery, but by making diet and lifestyle changes under his doctor’s supervision, he changed his future. No bypass surgery and no more medications.
Continue readingHeart HealthHeart Health – How to Eat Heart Healthy During the Holidays
One major holiday down, one to go! So, how did you do sticking with your plan to be heart healthy and lose weight? Not so good, well don’t worry it’s not too late to redeem yourself.
Most people gain an average of 1 pound every holiday season. Now, what’s one pound? Doesn’t seem like that big of an issue, but the problem is most do not lose this extra weight. The pounds simply continue to add up year after year. It may take several years before you look at yourself and wonder “what happened?”
To prevent this (or reverse past events!), you must take steps to counteract all the extra calories that go along with the holidays. How? Increase your physical activity these next 4-6 weeks. Extra walks, longer workouts, increased intensity levels.
Tired of changes that don't last?
Adding an extra 120 minutes of activity each week (that’s less than 20 additional minutes/day), will burn an extra ~600 calories/week. That’s an extra 3600 calories burned over six weeks to compensate for the pecan pie, cookies, and alcohol. Of course, 3600 calories only goes so far. You must make wise decisions with the holiday meals, so you’re not consuming 3000-5000 calories in one day.
The holidays can be a big hurdle in a weight loss and heart health plan. Holidays don’t mean you can’t enjoy the good food and desserts, but do so wisely!
All the best,
Lisa Nelson, RD
Lose WeightProtein and Weight Loss – How Much Do You Need?
In a previous post I touched on how protein affects weight loss. If you haven’t read the post, here’s a link: How does protein affect weight loss?
Continue readingHeart Health“Home for the Holidays” — From My Mama's Kitchen
A Celebration of the Heart with a Gift from the Soul! – Guest Post from Johnny Tan
Some of us already realize this, and others will experience it for the first time: The kitchen will be the most important room in the house in the coming weeks.
Regardless of whether it is a modern-day designer’s kitchen or just one of the so-called “timeless” efficiency kitchens, it is time for it to claim center stage, as it will serve as the hub for the transformational loving energy that will bind families and friends alike during this holiday season.
Continue readingHeart HealthHeart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
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