A well-balanced diet consists of 40-65% carbs, 10-35% protein, and 20-35% healthy fats.
Let’s focus on protein.
Protein helps build and repair your muscles AND is involved in the production of your hormones and enzymes.
Dietary protein is either complete or incomplete. Complete means the food has all essential amino acids the body needs. Incomplete means the food is low or lacking in one or more essential amino acids the body needs. Combining a couple of incomplete proteins can make a meal complete of all the essential amino needs the body needs.
Examples of complete proteins are:
Examples of incomplete proteins are:
What can influence our need for protein?
Carbs get a bad wrap. They are blamed for diabetes, obesity, the “sugar high”, poor dental health, and “bad” food choices.
The problem with the argument that “carbs are bad” is that the carbs that are “bad” typically are the type of carbs found in processed foods, high fat foods, and foods with lots of sugar.
Of course, these carbs are “bad” because let’s face it, these are the foods that don’t hold much nutritional value anyway. Most people know that a diet consisting of donuts, soda, and candy may taste good but aren’t really good for you.
Let’s chat about the “good” carbs. These are fruits, vegetables, and whole grains.
And, yes, they taste good too!
A healthy diet should INCLUDE 40-65% carbs.
Carbohydrates are your body’s main source of fuel.
Removing carbs entirely or significantly decreasing them to below 40% of your diet will rob your body from readily available energy....
One of the best ways to be good to your heart is to get it pumping!
This means you have to move!
Living a sedentary lifestyle will not lead to a healthy lifestyle or a healthy heart.
Being active, maintaining a healthy weight, and eating a balanced diet are keys to overall great health and helping your heart be more efficient.
Exercise improves your blood flow by helping it circulate throughout the entire body.
That’s why if you sit at a desk or travel on planes, you are encouraged to move your feet up and down or get up once and hour so that you reduce your risk of blood clots.
If you have surgery, you are advised to elevate your legs so that fluid doesn’t accumulate in your feet and so that gravity can assist blood flow back to your heart.
What are some keys to movement?
#1 Pick movement that you like!
You don’t have to play a sport. If you like to dance, move and groove on the dance floor.
If you like a spotless clean home, go ahead and sweep the floor,...
Maintaining a healthy blood pressure is key to a healthy heart. Since most people suffer from high blood pressure, the focus of these tips will be on decreasing blood pressure and decreasing the “bad” cholesterol levels.
Natural Tips For Decreasing Blood Pressure
***It is recommended that anyone trying to decrease blood pressure or maintain a healthy blood pressure seek a physician before attempting to make changes on their own. This is especially true when a...
Most people know that moving and grooving (exercise) is good for your heart. When your body moves around, your heart becomes more efficient and your blood improves how it flows through your body.
It is important to keep on moving!
However, you should do a lot less shaking… I mean stop pouring salt on your food!
Seriously, put the salt shaker down. Any food that comes in a can, is processed, or purchased at a restaurant will have more than enough salt in it. There is NO reason to add more!
Salt causes your body to hold water - it makes your body swell up! If you are swollen, then you have extra fluid in your body which makes your heart work harder. This causes increased blood pressure.
High blood pressure can lead to heart attacks, strokes, and/or kidney disease. High blood pressure can kill you.
I once had a patient who was referred to physical therapy. When I see someone for an evaluation, I take blood pressure and heart rate measurements.
Normal blood pressure is 120/80.
In honor of February as National Heart Health Month, let’s celebrate ways to be good to your heart. One of the best ways to take care of your heart is to GO RED!
According to the American Heart Health Association, heart disease kills more women than all forms of cancer combined. Heart disease is the #1 killer of women.
Thus, in 2004, Go Red for Women® was created by the American Heart Association as an initiative to to end heart disease and stroke in women.
G = Get Your Numbers
O = Own Your Lifestyle
R = Realize Your Risk
E = Educate Your Family
Chronic pain can be disabling. It can interfere with how you move, sleep, concentrate, relate to others, and do your job.
According to the 2016 National Health Interview Survey, 1 in 5 Americans suffers from chronic pain. That means 50 million people deal with chronic pain and about 8% of them say that chronic pain wreaks havoc by interfering with their daily activities.
Chronic pain may be related to Arthritis, Fibromyalgia, Ehlers-Danlos Syndrome, Back Pain, Headaches, Migraines, and the list can go on.
Chronic pain is pain lasting longer than 3 months.
Can you imagine not being able to sleep through the night because your pain wakes you up when every time you try to change position?
What if you’ve been diagnosed with an invisible condition like fibromyalgia where it hurts to walk more than 100 feet but because you don’t use a walker or cane, people don’t understand why you park in a handicap parking space?
Can you see picture yourself fighting the physical back...
A sedentary 45-year-old can be “older” than an active 72-year-old.
Being inactive and sedentary can age you!
I’ve seen a 66-year-old hike up a mountain.
I’ve read about an 85-year-old who became the oldest Kona Ironman finisher.
I’ve treated a 70-year-old golfer who could walk circles around a 25-year-old computer whiz.
What do they all have in common?
THEY KEEP MOVING!
Being sedentary can lead to weight gain, muscle tightness, poor posture, poor circulation, high blood pressure, and other not-so-great health issues.
One of the best ways to keep moving is by walking more.
Another great way to feel younger is to lift some weights.
I’m not talking about bench pressing 300 pounds or squatting with a 150-pound bar.
Sure, you can do that if you want to as long as you gradually work your way up to it but it’s not a necessity to getting stronger or getting more fit.
Using resistance bands or dumbbells less than 15 pounds or a combination of both...
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In the previous blog I talked about how to ease into a fitness program without creating a lot of aches and pains. Another common question I get asked is about the frequency and intensity of workouts.
To answer this question, I turn to the Recommendations by the American Heart Association.
Recommendations for Adults include:
Recommendation for Children include:
Moderate-Intensity Aerobic Activities
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