Digg This
Wednesday, October 7, 2009
Living Heart Smart
2:13 PM | Posted by
sante
How do you live a Heart Smart Life?
Maintain normal body weight for height
Monitor amount of fat in diet - recommended amount of dietary fat 20% which should mostly be in monounsaturated fatty acids.
Exercise 30minutes a day - variety is the key to continuity....walk, bike, swim...stay in the zone...85% of heart rate 140- age/2.
What about if you are already behind the 8-ball as it were...hmm!!!
All is not lost....first,
are you overweight?
do u have high cholesterol?
Any co-morbid diseases eg diabetes, CAD, had a prior heart attack.
Any family history of early heart disease...in men before age 50, women age 65
DO U SMOKE!!! Ok, Ok, I know you've heard this before...but seriously...all the other risk factors are mostly non-modifiable...HOWEVER, smoking is pretty much the worst offender and get this!!!! THE ONLY ONE YOU CAN CHANGE and it will have a significant impact on your cardiac risk factors, anyway, think about it.
Lets tackle the problem one at a time...what can you do TODAY to change your weight...can you cut out ONE THING from your diet???!!! Lets start with that...what can you give up today that is not good for you? Muffins, chocolate, ice-cream, an extra helping of food a day??? Lets start with that.
Then if you smoke, lets start by HALVING THE AMOUNT you smoke this month...that's right, you don't have to quit cold turkey...baby steps...cut the amount in half...HOW...do not carry your cigarettes around with you. Make it harder to get to them....determine how fast you smoke and increase the length per cigarette. Time how frequently you smoke and double then triple the time between cigarettes...What this will do is decrease your nicotine addiction...then cut down each week by half the amount you are smoking once you have tripled the time between cigarettes.
At the same time, you should be walking at least 15-30minutes a day or doing whatever you have chosen to do for exercise AND you will have cut out your least addictive foods...After you have done this for a month, it will be time to get serious...TIME to get where it hurts..now pick some of your fav foods...are there lower calorie alternatives...how about portion control...slow down the pace of your eating and drink lots of water with your meal THEN after your first meal, wait 15 minutes before you go for seconds...ARE U Still hungry? Then take a SMALL second portion and enjoy...don't worry, ur stomach is learning to shrink already.
You will get there sooner than u think.
Maintain normal body weight for height
Monitor amount of fat in diet - recommended amount of dietary fat 20% which should mostly be in monounsaturated fatty acids.
Exercise 30minutes a day - variety is the key to continuity....walk, bike, swim...stay in the zone...85% of heart rate 140- age/2.
What about if you are already behind the 8-ball as it were...hmm!!!
All is not lost....first,
are you overweight?
do u have high cholesterol?
Any co-morbid diseases eg diabetes, CAD, had a prior heart attack.
Any family history of early heart disease...in men before age 50, women age 65
DO U SMOKE!!! Ok, Ok, I know you've heard this before...but seriously...all the other risk factors are mostly non-modifiable...HOWEVER, smoking is pretty much the worst offender and get this!!!! THE ONLY ONE YOU CAN CHANGE and it will have a significant impact on your cardiac risk factors, anyway, think about it.
Lets tackle the problem one at a time...what can you do TODAY to change your weight...can you cut out ONE THING from your diet???!!! Lets start with that...what can you give up today that is not good for you? Muffins, chocolate, ice-cream, an extra helping of food a day??? Lets start with that.
Then if you smoke, lets start by HALVING THE AMOUNT you smoke this month...that's right, you don't have to quit cold turkey...baby steps...cut the amount in half...HOW...do not carry your cigarettes around with you. Make it harder to get to them....determine how fast you smoke and increase the length per cigarette. Time how frequently you smoke and double then triple the time between cigarettes...What this will do is decrease your nicotine addiction...then cut down each week by half the amount you are smoking once you have tripled the time between cigarettes.
At the same time, you should be walking at least 15-30minutes a day or doing whatever you have chosen to do for exercise AND you will have cut out your least addictive foods...After you have done this for a month, it will be time to get serious...TIME to get where it hurts..now pick some of your fav foods...are there lower calorie alternatives...how about portion control...slow down the pace of your eating and drink lots of water with your meal THEN after your first meal, wait 15 minutes before you go for seconds...ARE U Still hungry? Then take a SMALL second portion and enjoy...don't worry, ur stomach is learning to shrink already.
You will get there sooner than u think.
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