5 Tips for Better Heart Health No Matter How Young You Are

I take your heart health seriously, no matter how young or old you are. Heart disease is the No. 1 killer of women (and cause of total deaths in the United States), and whether you’ve been diagnosed with heart disease or not, that big red valentine in your chest needs some l-o-v-e and attention NOW. I want to spend a minute empowering you to take control of your heart’s wellness. I know, I know, it’s more fun to talk about smoothie recipes or the latest diet fads or how eggs can make your hair shinier. But the reason so many people struggle with heart health in their later years is because they didn’t read this blog years before. You know how you always see on Instagram “summer bodies are made in winter?” Well, healthy hearts are made NOW. So pay attention, peeps, young and old. 5 Tips for Better Heart Health No Matter How Young You Are 1. Eat Heart-Healthy Foods. When I think of hearts, I think of love, and when I think of love, I think of a universal love… the love of food! We all know by now that there is good research about how intimately connected the heart and food are. All of us should eat as though we have heart disease—or will have heart disease —because statistics tell us that 2,200 of us are dying every day from it. There is no glory in prevention. Sigh. But, there is in fact a huge prize if you really think about it: life. Clients often come to me knowing what not to eat, like foods high in sodium, processed foods, and trans fats. You know, the “cut out the burger and fries” kind of thing. But what SHOULD you eat for a healthier heart? Whole real foods especially those high in fiber, healthy fats, and loads of veggies, especially greens. Incorporate quinoa, barley, oats, avocado, hemp, flax, walnuts, almonds, kale, broccoli rabe, and spinach. Eating healthy everyday is not as hard as you think. 2. Slim Yourself Down. There’s nothing wrong with a little vanity. Wanting to look your best is not a crime, and as a health educator, I know that if I can get my clients to look and feel a little slimmer, their hearts will benefit tremendously. Basically, I don’t care what your reason is for considering heart health. Any reason will do. Carrying around extra pounds makes the heart less efficient and more lethargic and compromises its ability to work. That’s a fancy way of saying your body works way harder to get you up that flight of stairs or play Matchbox cars on the floor with your kids or push that giant cart of groceries to your car when you’re overweight. Losing weight—as few as 10 pounds—can reduce cholesterol levels, decrease blood pressure, decrease the risk of heart attack and often reduces the need for medications. Oh and it can make all those things I mentioned wayyyyy easier. You know I’m leading up to exercise, and that can be a total turnoff for people with a lot of weight to lose. Well, then, don’t call it exercise! Instead, start with this: stand up when you would otherwise be sitting down during commercial breaks (or waiting for a doctor’s appointment or while on conference calls.) You burn 32 percent more calories standing than you do sitting. C’mon we all can do this! You don’t need to join a gym to get your sweat on. You can get rid of arm jiggle at the park, say buh-bye to extra booty using any old bench, or get fit from home. 3. Know the Research. We’ve studied the heck out of fiber, sodium, and fats. We now know the importance of a high-fiber, low-sodium diet that is rich in good fats (mono- and polyunsaturated) and limited in trans and saturated fats to optimize your ticker. Scientists are also taking a close look at the cellular level. Really exciting new research is uncovering the role of ubiquinol in heart health. Ubiquinol is the converted form of CoQ10, and it is found to promote heart health and maintenance of cardiovascular health. CoQ10 is found in eggs, beef, fish, raw vegetables like spinach, cauliflower, and broccoli, and unprocessed grains. I also love fatty fish for the omega 3 anti-inflammatory benefits. 4. Snack Wisely. Experts agree that most Americans have to change their eating habits to achieve a healthy heart. We tell people to eat breakfast, choose more fruits and vegetables, limit unhealthy fats and adjust portions. We also tell people to snack. In an effort to pull away from extreme hunger and overeating large meals, a little meal between meals is encouraged. As someone who looks at other people’s food choices all day long, I can tell you that everyone has their own unique habits and needs, but most people love the permission to snack. There’s no such thing, however, as a “snack” food. Snacks should be real food just like breakfast, lunch, or dinner. A slice of turkey wrapped around asparagus or carrot sticks and hummus are great choices. If you need something that’s portable, throw an apple in your bag with a small handful (about 10-15) of nuts. 5. Take Stock in your Stock. Knowledge is power. Take a minute to assess your heart health right this minute. Pull together the information you need to evaluate if you’re at risk for cardiovascular disease. You should have current lab work that includes your cholesterol information. Have your blood pressure taken. Dig into your family history. Evaluate your alcohol consumption and of course, QUIT smoking if you smoke. Load it all into this free MayoClinic risk calculator and if you’re at risk, see your physician for active care or preventive and baseline information. And, don’t forget stock your fridge with the foods discussed in this blog!  

3 Reasons Why I Love Fat

Fat doesn’t make you fat. I promise! Fat is your friend. Not your enemy. But I still get questions all the time about this. Is this too much avocado? Is it OK to eat peanut butter? Overconsuming anything, in general, will make us fat. But when you control the amount of food you are consuming, fat by itself does not make you fat. Studies have even shown that low-fat diets can actually make you gain weight! Why do I love fat so much? It tastes good! But keep in mind, not all fats are created equal. Saturated and trans fats are solid at room temperature (think lard and butter). However there is a big difference between saturated fat and trans fat. Saturated fat has had a bad reputation for a lonnnnng time, but there is room in your diet for saturated fat from real foods (like dairy, coconut, dark chocolate, and grass-fed butter) and it can actually be good for us. Trans fat on the other hand is just bad bad bad. People mostly get trans fat from packages of processed foods. My advice: Ditch ‘em! On the other hand, monounsaturated fats (from avocado, nuts and seeds) and polyunsaturated fats (from fatty fish, nuts and seeds) have many benefits, like boosting immunity, improving brain function, being good for our heart health, and helping us lose weight. Here’s what to focus on when it comes to fat: Fat helps you absorb vitamins. Vitamins A, D, E and K get absorbed better when there is fat consumed with them. But this doesn’t mean you should pour the ranch dressing on to your beautiful, healthy salad! Use 1 tablespoon of an oil and vinegar dressing on your greens, such as roasted broccoli rabe or mixed greens salad instead. Fat helps you burn fat. Fat helps take fat out of your cells so you can use it for energy. Again, portion control is key, but be sure to get fat in consistently throughout the day (about 30% of your calories should come from fat). Instead of having a big apple for a snack, have a small apple with 2 teaspoons of almond butter. Fat provides satiety. That’s a fancy word meaning it helps keep you satisfied. See, carbs have a single bond: Carbon, hydrogen and oxygen. Fats have a double bond. What does this mean? It’s harder for your body to break it down, so you digest it slower, and you end up staying more satisfied. So there you have it. Three reasons why I love fat and you should, too.

3 Health Supplements You Should Consider

Have you been wondering what health supplements you should be taking? You see them everywhere. Big bottles, small bottles. Shiny bags, glittery promises, prices on each end of a long spectrum. How do you pick health supplements that are right for your needs? Well, to begin, you want to meet your nutrition needs by eating real foods that come from the earth. I’m talking about unprocessed, whole foods. They’re the kind that we don’t change much from the farm to the table. But, life is busy! You have your job, household, kids, projects… even for the most healthful eaters, it’s hard work to get all the essential vitamins and nutrients you need daily. But, there’s help. Supplements may help you achieve your nutritional needs without all of the pots and pans. Today I’m sharing 3 health supplements that may work for you. They all get my seal of approval to include in your diet as “insurance”, alongside all of the good choices you attach to the end of your fork. 3 Health Supplements You Should Consider:   Omega-3s — the Heart and Brain Fixer   You hear a lot about omega-3 fatty acids and heart disease, but heart disease concerns or not, we all need to get them in – no matter your age. Over the last ten years many Americans have turned to fish oil to meet their needs. Everyone in my family takes omega-3s daily! Research has shown that omega-3 fatty acids are beneficial for your heart’s health as they help to manage symptoms of hypertension and are useful in lowering cholesterol. Some studies suggest they slow plaque buildup in the heart and may even reduce the risk of heart attack and stroke. Omega-3s have also been linked to brain health and weight loss. Salmon and walnuts are two of the richest natural sources of omega-3s. But, they may not be a choice if you have a fish or nut allergy. The American Heart Association suggests that you dig into 3.5 oz fatty fish twice a week, and supplementation with heart disease should be customized to the condition and under a the care of your doc.   Ubiquinol – the Anti-aging Antioxidant   As we age, our body progressively produces less CoQ10 and struggles to convert it into ubiquinol, which is the usable form of CoQ10. This leaves us with less than ideal levels of this energy-producing nutrient that naturally helps your system rock and roll. Research has shown that ubiquinol circulating in your bod improves the health of your ticker and can alleviate many of the side effects associated with statin medications that you may take to lower your cholesterol. Ubiquinol is found in foods you may already eat like peanuts, spinach, lean meats, and sardines. However, you would need to consume 50 cups of spinach or 120 cans of sardines to reach the recommended 100 mg of ubiquinol each day! Ubiquinol not only works as an antioxidant but is crucial in the body’s energy production. It is the very fuel that makes your heart beat. To learn more, visit https://ubiquinol.org.   Probiotics – the Bacteria that’s Good for You   Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) that help fight bad bacteria found in your intestines. They also promote good digestion, which we all need! Many people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics. It may not make sense to you to take an antibiotic and a probiotic at the same time — wouldn’t it seem they’d cancel each other out? Not the case. Antibiotics kill good bacteria along with the bad bacteria, so supplementing with a probiotic puts those happy microorganisms back in action in your tummy. Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease. Probiotics and brain health and weight loss are also being researched. You’ll find these friendly bugs naturally in most fermented dairy foods like yogurt and kefir. Don’t be tricked by labeling: live active cultures may not be probiotics, so read the label carefully! A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. As with all health supplements, remember not to be fooled by the fancy packaging at the store or pharmacy. You want a standardized supplement that comes from a reputable company.