Archive for the ‘Heart’ Category

Tips To Help Incorporate Exercise Into Your Life

exerciseMediLodge of Sterling is happy to share this helpful article on working exercise into your daily routine.

About 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise. So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.
1. Find an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. MyWalkingClub.org is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies. Try some of these ideas to help you get moving – at home, at work or at play.
2. Make it a Habit. It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day. “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”

3. Build Exercise Into Your Lifestyle. Be honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class. “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said. There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment. You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights). Walking is great option, as well. The only investment is a good pair of shoes.

4. Do Bouts of Exercise. It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions. You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.

5. Keep Going. If you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day. “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

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Heart Healthy Practices

By Chris Burchell, Executive Chef at MediLodge of Monroe

So who’s tired of shoveling snow?? And the winter has just begun … at least as far as the calendar is concerned. I, however, am not convinced. As far as I am concerned, we are neck deep in winter. And while shoveling snow can be some good exercise, I for one am nearly over it. We are now about to be smack dab into February, a month notably attributed to Valentine’s Day.

Valentine’s Day, a day associated with hearts, seems to be very appropriate for February, given the fact that February is also National Heart Healthy Month! Ah our heart … this great engine of our cardiovascular system unfortunately goes unnoticed until something terrible happens. This is why recognizing heart healthy practices are so important. Along with a bit of exercise, the easiest way to take care of our heart is by being diligent in choosing the right things to eat.

Heart-healthy is not only about oatmeal and omega-3 fats, whole grains, beans and legumes, nuts, and teas are just as important, in that they offer all sorts of complex heart-protective phytonutrients. Fresh produce provides the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels. Salmon tops the list of heart healthy foods, but many foods are really quite good and are not exotic at all. Almonds & walnuts, kidney beans, red wine, brown rice, carrots, broccoli, spinach, and blueberries are all very effective at nutritionally providing things the heart loves.

The main idea would be to eat “whole-foods”… foods that are not processed at all, or at least minimally processed. Eating these kinds of food every day will greatly help you to have a healthier heart. And with a greater number of different items, you allow yourself to not become bored, which is the death blow to any “healthy” change in lifestyle.

Maple Glazed Salmon Salad

Ingredients
Walnut Oil Vinaigrette:
• 1/2 cup walnut oil
• 1/4 cup rice wine vinegar
• 2 tbsp Dijon mustard
• 1 garlic clove, mincedSalmon
• ½ tsp salt
• ¼ tsp pepper
Salad:
• 1 tbsp olive oil
• 2 tbsp real maple syrup
• 1 tbsp Dijon mustard
• 1 lb salmon filet
• Salt and pepper
• 6 cups baby spinach
• 1 cup Blueberries
• 1 cup walnuts, lightly toasted
Instructions:
1. For Walnut Oil Vinaigrette, whisk all ingredients together and set aside.
2. For the salad, preheat oven to 4250F and brush a baking dish with olive oil.
3. In a small bowl, whisk together Dijon mustard, maple syrup and maple extract.
4. Cut filet into 4 even portions and arrange in baking dish. Sprinkle with salt and pepper and brush with glaze.
5. Bake 9 to 11 minutes, until fish is cooked through and flakes easily with a fork. Remove and let cool 10 minutes.
6. Divide baby spinach between 4 large plates.
7. Sprinkle each with chopped blueberries and walnuts.
8. Top each with a salmon portion.
9. Enjoy with a glass of red wine…my favorite – Valpolicella, a fruity but not sweet red.

Recipe provided by alldayidreamaboutfood.com

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MediLodge of Monroe

MediLodge of Monroe

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