I am going to combine my healthy eating and my exercise day. So after I stress myself out doing my thesis work, I am going to go to the gym and accomplish my 2 miles. MIND OVER MATTER!
The American Heart Association recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. This can be broken up in to daily, every other day short or long segments.
If you do not think you are sports inclined they recommend to START WALKING. That website has lots of tools to help you start a walking schedule. Of course please consult your doctor before you start any exercise program. (Friendly disclaimer). To tell if you are doing moderate or vigorous exercise do a talking test, if you are breaking a sweat but can still talk it is moderate, if you can only say a few words before needing a breath it is vigorous.
After my Father had his heart attack, he clearly wasn't in any fit form to start training for a marathon, but he needed to do something to keep his heart active, so he started walking around a track. It is simple, but it works.
Every mile you accomplish (on land) burns approximately 100 calories. As you can see, if you start living a more heart healthy lifestyle, you will most probably start to lose weight too!
If you don't think walking or running or general gym exercises are for you, then try joining a class, Zumba, pilates, spinning etc. Or join a club sport: Ultimate Frisbee, Horseback riding, swimming. Buy yourself lessons, Tennis, swimming etc. If you pay for lessons, you feel obligated to go! My favorite not gym exercise-- okay there are a couple- is swimming and riding.
Also, find a friend. If you find someone to work out with it makes it a lot more fun!
WebMD has a comprehensive list of information about exercises/types/amounts you should do/ etc. They also have a heart rate calculator.
Okay now for the fun part of this post!
Yesterday I had the Stuffed avocado recipe and I think I am going to have it again today for lunch! it was super yummy :). If you don't like salmon, tuna or crab meat would work just as well -- though salmon is healthier and more sustainable.
Last night for dinner I had, baked pineapple BBQ chicken with roasted rosemary and garlic purple potatoes. (which I have left overs so I will probably have that tonight as well).
A Heart Healthy Twist on Scones (who said you couldn't enjoy yourself and be healthy too!)
Serves 12
Ingredients
- 1 cup whole-wheat pastry flour
- 1 cup all-purpose flour
- 1 tablespoon baking powder
- 1/4 teaspoon baking soda
- 1/3 cup trans fat-free buttery spread
- 1/2 cup fresh or frozen raspberries
- 1/4 cup miniature chocolate chips
- 1 cup plus 2 tablespoons plain fat-free yogurt
- 2 tablespoons honey
- 1/2 teaspoon sugar
- 1/4 teaspoon cinnamon
Directions
Mix flours, baking powder and baking soda in a large mixing bowl. Cut in buttery spread until crumbly. Add berries and chocolate chips. Mix gently. Mix yogurt and honey together in a small bowl. Add yogurt mixture to flour mixture, mixing until just blended. Place ball of dough on countertop. Knead one or two times. Roll into a 1/2-inch-thick circle. Cut into 12 wedges. Place on lightly greased baking sheet. Mix sugar and cinnamon together in small bowl. Sprinkle over top of scones. Bake at 400 F for 10 to 12 minutes.
Nutritional analysis per serving
| Serving size: 1 scone | |||
| Calories | 152 | Sodium | 165 mg |
| Total fat | 5 g | Total carbohydrate | 23 g |
| Saturated fat | 1.5 g | Dietary fiber | 2 g |
| Monounsaturated fat | 2.5 g | Protein | 4 g |
| Cholesterol | trace | ||
Happy Baking!
Sara
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