Achieving a Lower Resting Heart Rate

Exercising for health has always been a priority for me, since my father had open heart surgery, at the age of 49.  He underwent a quadruple by-pass. At the time I was 12 years old and it had such an impact on my life.  Not only did it change the way our family ate at home, but it awakened a passion in me. I was determined to learn more about the heart, its function and how to keep it strong, healthy and plaque-free.

As I got older life happened.  I began to put on weight and discovered that it was due to Polycystic Ovarian Syndrome.  I have been battling the bulge ever since.  It is a constant source of aggravation for me, but one thing I  am determined to do is exercise, eat right and keep my fat intake to a minimum.

Stress plays an awful role on your visceral fat, and I have a tummy as evidence of that.  In those weak moments, chocolate becomes my comfort and then I head in a downward spiral.   Stress and Chocolate – these are things I need to overcome. *sigh

However, in spite of all that, and my battle with fat, I do try to keep a balanced exercise program and I am so happy with my results.  I am trying to achieve an excellent Resting Heart Rate. Today when I checked my weekly RHR status I realized I was on the cusp of that!  This is quite exciting for me and I hope to get there in the near future.

Heart health is a top priority for me. Without a strong and healthy heart I can expect Heart Disease and I am trying to beat the odds in our family.  Keep tabs on your heart by checking your RHR.  It is a good indicator of how strong your ticker is.

chart: https://www.belmarrahealth.com/resting-heart-rate-chart-factors-influence-heart-rate-elderly/

Nature’s Mayo!

When I think of avocados, I think guacamole.  I haven’t had avocado any other way.  However, I know some people use them in sandwiches, smoothies and salads so I decided that I would buy a few and incorporate them into my meal plan.

One of my favorite sandwiches is tomato and green onion on ancient grain bread with a light layer of mayo.    This time I decided to add avocado to the mix and boy did I ever get a pleasant surprise! It was so creamy and delicious.

Avocados are high in heart-healthy monounsaturated fatty acids and contain no cholesterol.  Their potassium content is higher than that of a banana.  Avocados are also high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

Avocados truly are “Nature’s Mayo” and this superfood is a far healthier choice than store bought mayonnaise.  Why not give it a try?

Below is an easy “Avocado Mayo:” recipe.

Avocado Mayo (Vegan Mayo!)

Prep time: 5 mins. Serves: 6

Ingredients:

2 Avocados

1 tablespoon White Vinegar

Juice of ½ Lemon

⅛ teaspoon garlic powder

⅛ teaspoon onion powder

Sea Salt (to taste)

Instructions

With a Food Processor: add all the ingredients to the bowl of your food processor (fitted with the blade) and puree until smooth (you may need to stop and scrape down the sides a couple of times) – Add salt to taste

With a Fork: add all the ingredients to a medium bowl, mash until it is relatively smooth and combined – Add salt to taste

To store: place plastic wrap with direct contact to the mayo to prevent browning, it should last well for 1-2 days in the fridge

http://authoritynutrition.com/12-proven-benefits-of-avocado/

http://www.girlmakesfood.com/avocado-mayo-vegan-mayo/#sthash.mn9LF5CB.dpuf

Think Red!

February is the month of Love!  The flavor of the month is chocolate.  The color of the month is Red, and the shape of the month is a heart!

With that in mind I want to turn it into a month of positive healthy experiences.

The first thing on the list is Love.  Oftentimes when we are trying to lose weight or eat healthy we can be very critical with ourselves.  The weight isn’t coming off quickly enough! The bulges are everywhere! My upper thighs look like cottage cheese!  I’ve got too many wrinkles!  My skin is sagging!  I am ugly!  I don’t like what I see in the mirror. etc. etc.  It’s a great month to put the negative self-talk away and replace it with positive affirmations.  It’s time to pamper yourself and have some “me” time.  Love the skin you’re in and appreciate all that you are.  It’s time to give yourself a big hug, and a pat on the back. It’s time to praise yourself for staying on track, for choosing healthy foods, for making positive changes in your life.  Be your own cheerleader and love yourself.

The second thing on the list is chocolate.  The smell of chocolate is in the air.  Replace milk chocolate for dark chocolate.  It is a good option to turn to when you get a craving to have some. It is low in sugar and high in cocoa. Dark chocolate is good for dry skin and erases small wrinkles and fine lines.  It shields against harmful UV rays and adds shine to your hair.  The other option is carob. The polyphenols in it are powerful antioxidants and it lowers cholesterol. It is a natural raw food that is used as a substitute for chocolate in baking and in chocolate beverages.

The third thing is Red.  We have a myriad of fruits and vegetables that are Red.  For the month of February “THINK RED” .  Eat red grapes, apples, pomegranates, red grapefruit, red berries (strawberry, raspberry, cranberry, cherries) red cabbage, radishes, beetroot, red onions, red kidney beans, tomatoes, etc.  These are all healthy and are full of antioxidants.

The fourth thing is the shape of a heart. Love your heart! Concentrate on foods that “heart-healthy”.  Whole grains, (oatmeal) beans, legumes, fatty fish (salmon, tuna), flaxseeds, nuts and teas (flavonoids).

There are lots of ways to stay motivated this month, these are just a few ways that will keep me on track. Live simply, love yourself, love others.

http://www.huffingtonpost.com/2013/08/06/dark-chocolate-beauty-benefits_n_3710027.html

http://www.livestrong.com/article/250365-what-are-the-benefits-of-carob/

http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods