Get Active

February is American Heart Month

Courtesy of American Heart Association

Finding time in our overscheduled lives for exercise is a challenge for all busy Americans. Especially for those who are parents or are working full-time or both. But the benefits far outweigh the sacrifices it takes to carve out that time. And anyone who has successfully managed to do so will tell you how happy they are to have found the time. They’ll tell you how much more energy they have, and how they are actually able to do more than before they started getting regular exercise. So no more excuses! Take an active role in determining your future. You deserve to give yourself the gift of living well with good health.

Why is Getting Active So Important?

The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Regular Physical Activity Helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.

American Heart Association Guidelines

We suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Or a combination of moderate and vigorous. Physical activity is anything that makes you move your body and burns calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. Check out the Start Walking program to get going with expert advice.

Get Active Success Story:

Mike Wilson, Associate Superintendent of Schools. Previously worked with the American Heart Association and company leader for the Start! Walking Program; City-wide chairman for the 2007 American Heart Walk.
I applied for the Start! Challenge program because of a deep commitment to work with the American Heart Association again and to change my life. I was diagnosed with cardiomyopathy at age forty-four. I had a twin brother die of sudden death congestive heart failure at age forty-three. I recently lost my youngest sister the same way.

After my sister died, I reviewed my lifestyle and have determined it needs to change. I have used several excuses to sit around, do no exercising, and have gained weight. I also know that without this change, I am a prime candidate to die of this disease at a young age. I want to enjoy my later years and be around to watch my grandsons grow up and be able to spend quality time with them.

In addition, I want to serve as an example to those people like me. I want to be an example that people with those inflictions can work, exercise, eat properly and can improve their physical well-being. No more excuses! We can do it!

February is American Heart Month

Courtesy of American Heart Association

Hypertension is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a widely misunderstood medical condition.

The blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears.  Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries. Read more

Tips for a Healthier 2010

Courtesy of AmericanCancerSociety.com

Making resolutions is easy; keeping them is hard. Even if you set clear, realistic goals on January 1, many of us find that by mid-year our best intentions have been derailed by work, school, or a busy social schedule. Before you know it, another year has gone by and you find yourself vowing to do better next year.

This year, if your goals involve eating better and exercising more, make your resolutions stick by enlisting the help of these tips and tools. Read more

Sunshine Corn Salad

Now that it’s the beginning of the New Year and we have enjoyed so much of the good foods from Thanksgiving to New Years, its time to get back to our healthy eating habits. Here is a great salad that we all can enjoy. What a treat but you can have this salad all year long! Black olives would be great too!

Like the colors of summer, this salad combines corn, bell peppers and yellow squash for gorgeous visual appeal. What a delightful way to enjoy these garden vegetables. (We fixed this corn salad for Christmas dinner and used red and green bell pepper, was just as good and a little darker in color).

Serves 4 1.5 Cups per serving

1/2 tablespoon cider vinegar
1 tablespoon olive oil (extra-virgin preferred)
1 teaspoon snipped fresh parsley and 1 teaspoon snipped fresh parsley, divided use
1/8 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper, or to taste
3/4 cup frozen whole-kernel corn
1 tablespoon water
1/2 medium orange bell pepper, diced
1/2 medium yellow bell pepper, diced
1/2 medium yellow summer squash (about 2 1/2 ounces), diced
1 tablespoon pine nuts, dry roasted

In a medium serving bowl, whisk together the vinegar, oil, 1 teaspoon parsley, mustard, salt ad pepper.

In a small microwaveable bowl, combine the corn and water. Microwave on 100 percent power (high) for 2 minutes. Drain in a strainer. Run the kernels under cold running water for 30 seconds to coll. Pat dry with paper towels. Transfer to the serving bowl.

Add the bell peppers, squash and pine nuts. Toss to combine. Serve sprinkled with the remaining 1 teaspoon parsley.

Nutrition Tip: As soon as corn is harvested, its surgars begin to convert to starch. The sooner it’s eaten or processed after it’s picked, the better. That is why frozen corn can be just as sweet as - or sweeter than - corn that sits for days in the produce department.