5 Healthy Heart Tips

5HealthyHeartTips

 1. Get Yourself Moving.Add years to your life and life to your years with daily exercise. Find an activity you enjoy and stick with it. Grab a friend and take a walk. Try Zumba or Yoga. Just enjoy the ability to get up and dance, jump, shake and hop.

2. Lighten your load. In America today there are 76.9 million men and 68.1 million women ages 20 and older that are overweight or obese (BMI over 25.o kg/m2 and higher).If you have too much fat you are at risk for heart disease, high blood pressure, high blood cholesterol and diabetes.

3. Say Adios to Saturated Fats. Enjoy healthy fats from lean protein and fish or almonds, avocados and walnuts.

 4.  Don’t shake the salt. The majority of sodium in our diets comes from processed foods. Try reduced salts or no sodium added versions and when you are ready Nix the added sodium altogether.

 5.  Enjoy Fruits and Veggies – Today and everyday. Fruits and vegetables are high in vitamins, minerals and fiber and low in calories.

Tammi Jacobs, Health and Wellness Expert

Results Health and Fitness Center, Chandler, AZ

Does it matter what I eat before and after my workouts?

Does it matter what I eat before and after my workout?

Absolutely.

    Eating a large meal right before your workout may lead to nausea, cramps and lack of energy as the blood necessary to transport oxygen and nutrients to your workout systems is caught up in your stomach and intestines to help you digest.

    By stark contrast, exercising on an empty stomach may lead to low blood sugar and leave you weak and faint. If your body gets to vote on the nutrient supply it would prefer complex carbohydrates from sources such as brown rice, fruits and vegetables, whole wheat bread and pasta. It is not necessary to completely avoid protein and fat, however eat these macronutrients sparingly if you are going to enjoy a workout within a few hours.

EXAMPLES OF GOOD PRE WORKOUT FOODS  

•     Apple and handful of almonds, pecans, or walnuts.
•     Protein shake.



How to Get a Flat Tummy


•     Plain yogurt with fruit.

Post workout is equally as important to replenish your body with nutrients for growth and repair. The post workout meal should consist of protein, complex carbohydrates and monounsaturated fatty acids.

• Turkey sandwich on whole wheat bread
• Lean protein such a tuna or chicken over a bed of fresh vegetable salad.
• Protein shake with fruit.

 “A light meal of shake with in an hour of exercise is perfect.”
Tammi Jacobs, Results Health and Fitness Center, AZ

Success Secrets from Results Health and Fitness Members

Success Secrets from Results Health and Fitness Members

• Every night I planned and prepared my meals for the next day. 

• Keep a food journal and analyze it every night. If you get off course you can fix it the next day. 

• My husband and I plan our healthy menu, prepare our food, schedule our work outs and now we plan fun vacations together.