Posted in Awareness, Bone Health, boredom, covid19, Eat Healthy, exercise, Health, Healthier, Heart Health, Life

Trying To Protect Our Health & Becoming Unhealthy

Another day of self-isolating, which means it’s potentially another day of sitting indoors restlessly taking yet another Zoom class, practicing social distancing from the frig.

Prolonged sitting is an unavoidable reality for many. And with us spending more time inside, as the pandemic continues, it’s inevitable that we’re spending even more time being sedentary.

We are staying home more we’re trying to protect our health but all this sitting, eating , isolation is making us unhealthy in other ways.

Excessive sitting can lead to depression, chronic pain and increased risk of physical injury, according to research. That’s why it’s important for us to become aware of our sitting habits and do what we can to counteract them now before we conform and resort to eating , boredom as our new norm and then your pants won’t fit.

I understand its hard to stay home, we end up sitting around, but hey you don’t have to.

Check out the links below

Stay safe-Stay healthy-And use caution and practice social distance when heading out

 

Here is a great Link about Sitting and the Dangers

https://www.webmd.com/fitness-exercise/ss/slideshow-sitting-health

 

I really like videos of Bob and Brad – Leslie Sansone and Shaun T

 

7 Necessary Stretches for the Inflexible! Complete Beginners Flexibility Routine by Bob and Brad

https://youtu.be/W0thJZtUgrA

 

Stretches – Daily Stretch Routine for Beginners Using a Towel and a Chair.

https://youtu.be/2x8O_mpvY68

 

Basic Beginner Cardio Workout

https://youtu.be/_7yB-UcF3-s

 

10 minute Cize work out – Shaun T

https://youtu.be/TmzgZoY7O1A

 

Walk Away The Pounds 1 Mile | Walk at Home – Leslie Sansone – 1 mile at home

https://youtu.be/ECxnTuzZ614

2 Mile Walk – from the 4 Mile Power Walk Workout – Leslie Sansone

https://youtu.be/p2ggHwtb-Zg

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Walking at Home American Heart Association 3 Mile Walk – Leslie Sansone

https://youtu.be/DYuw4f1c4xs

 

 

 

 

 

 

 

 

Posted in Awareness, Heart Health

Love Your Heart

Happy Valentines Day

Love your heart these numbers you should know for a healthy heart and less inflammation in your body.

Everyone must know

BMI

Waist size

Blood pressure

Cholesterol

Blood sugar

Healthy weight is crucial heart disease is number one killer of men and woman.

know your BMI

Body mass index (BMI) is the recommended method for diagnosing overweight and obesity. It evaluates the relationship between body weight and height. While BMI is not a direct measure of excess body fat, it expresses the weight-height relationship and provides a more accurate measure than body weight alone.

Control these 5 numbers and you can lower your chances of getting heart disease, by 60 percent

Your waist size is very important it should not be more than half of your height in inches.

Example. If your 66 inches tall you should not have a 40 inch waist. It should be no more than 33.

It’s a key to predicting heart disease.

For men

For women

When waist is to large you develop metabolic syndrome

You will have to much fat around your vital organs

If you lose just 10 -15 percent of your weight if your overweight you lower your risk significantly

Blood pressure it’s called the silent killer for a reason. Put down the salt, eat fruit and veggies

When determining risk factors for stroke and heart disease, high blood pressure is number one. Also referred to as hypertension, this condition results in elevated blood pressure within your arteries. Although many individuals simply take medications to control their blood pressure, you can actively work towards lowering your readings, resulting in a healthier future.

Your diet is a large contributing factor, as unhealthy processed foods will make matters worse. When you consume a balanced diet, rich in vegetables, fruit, nuts, seeds, and lean proteins, you will notice a reduction in your blood pressure. Sodium should be reduced, as even a small reduction can improve your blood pressure levels.

Potassium can actually lessen the effects of sodium, so focus on consuming more bananas, dark leafy greens, yogurt, fish, mushrooms, and avocados. As mentioned, avoid processed and fast foods, and when it comes to adding salt, develop new habits. Instead of reaching for the salt shaker, experiment with fresh herbs, spices and citrus juice instead.

Eat a lot of fresh fruit and veggies limit or eliminate the red meat.

For Valentine’s Day Skip the red meat.

Eat some healthy fish like cod-salmon-crab- any shell fish

Having a dish of veggies as our main course we will have some cod.

I wish we liked salmon but maybe it’s just because we haven’t had the “perfect “ recipe

I know I like my grandmothers salmon patties but not just salmon the cracker crumbs and butter….they were not the healthiest way salmon was cooked but they were delicious.

Salmon and cod both have an ample amount of essential nutrients. They both have a good amount of protein and are excellent sources of selenium, too.

Although salmon contains more saturated fats than cod, salmon has higher amounts of omega-3 and omega-6 fatty acids compared to cod.

While crab meat is considered low in saturated fat, the presence of chromium helps increase the level of HDL in your body, and thus reduces the risk of strokes, coronary artery disease

In fact, crabs contain sterol, which restrict the absorption of other cholesterol thus cancelling out the harmful effects of other fats added .

All shell fish are also a rich source of omega 3 fatty acids.

TIP

Any red fruit or veggie is good for the heart ❤️