Comic from One Big Happy by Rick Detorie

Sigh… you know that emotion you feel when you realize for the first time that you’re in love? It feels as if your heart has stopped completely. Your arms are wrapped around them and you can feel your heart beating so loudly you’re sure they can hear it too. Your heart strains with the emotion inside of you. You feel a shortness of breath, your heart is pumping wildly, and you feel tingly all over. Sounds like love right?

Love is in the air. It’s everywhere as the week marches on towards Valentines Day. But do you know what else is just as prevalent during this time of year? Snow shoveling, bad eating habits from the holidays, reduced exercise due to cold weather, and increased stress at work can all lead to the same types of feelings—a shortness of breath, tightness in your chest, and feeling tingly all over—but mean something much scarier than love… a heart attack.

In 2006, heart attacks accounted for 1 in 6 deaths in America and only around 34% of people who experience a heart attack die from it. On average, over 1.2 million heart attacks are recorded a year. These numbers shows a high number of people suffering the after effects of an attack.   From depression to decreased sexual libido and physical recuperation, the road back to normal can be long and difficult. However, if you do all you can to live a healthy life and invest yourself in your recovery, it will be much easier. Joining a cardiac rehabilitation program is one of the best things you can do for yourself as a heart attack survivor. Statistics show that those who attend cardiac rehab have a higher chance of survival and a decreased chance for a recurring heart attack than those who do not participate.

Coronary heart disease is the number one killer and heart attacks can stem from that. It’s important to know the signs of a heart attack; warning signs include:

• chest discomfort including pressure, squeezing, fullness, or pain
• discomfort in the arms, back, neck, jaw, stomach, or shoulders
• shortness of breath
• nausea, dizziness, agitation, sweating

If you experience chest pain along with any of the other symptoms, it’s important to see a medical professional right away. By adhering to the following, you can reduce your chances of a heart attack:

• increasing your good cholesterol and lowering your bad cholesterol
• keeping your blood pressure in check
• managing diabetes if you have it
• exercising daily and eating a heart healthy diet
• quitting smoking if it is currently a habit
• avoiding excessive alcohol use (stick to 1-2 beverages a day if you drink)

Sudden death from cardiac arrest or Sudden Cardiac Death (SCD) may be caused by a heart attack though they are different. However, the most common cause of SCD is a heart attack that leads to palpitations of the heart’s lower chambers (ventricular fibrillation or VF). This irregularity causes the heart to suddenly stop. The SCD survival rate is currently around 5%. Taking care of your body never sounded like such a good idea!

Liquid oral chelation is a way to help with your heart health. By removing the heavy metals and toxins from your blood stream, rich nutrients and oxygen are distributed freely. Your heart doesn’t have to work as hard to pump blood throughout your body. Cardio Renew is the effective way to cleanse your veins and arteries. Take the next step forward in your heart health. Call us toll-free today at 800-578-1215 to find out how oral chelation therapy can work for you!

quote by Dr. Seuss

Too often, women ignore the idea or probability that they may be susceptible to heart disease or a heart attack. At least 60% of women, ages 21-39, have at least one risk factor and that is a frightening number. What female in her twenties considers themselves at risk? I would imagine that not very many young women even think about this as being a problem. Yet this goes to show that women of all ages need to consider their chances of a heart attack. Signs or tell-tale symptoms are ignored and risk factors are not considered. No woman should nix her potentiality for heart disease. With 315,000 women (that’s 1 in 4) dying of heart related issues in 2006, it’s time to take notice of where you stand. Women have just as much a chance as men to suffer a heart attack. In fact, they have a better chance of suffering a second attack due to not acknowledging the first one.

I recently read an article that said “many people assume that if you’re in good shape, you aren’t at risk for heart disease.” (continue reading) Regardless of gender, certain risk factors for heart disease are out of our control. Things like age, gender, race, ethnicity, and family history are aspects in life that we just have to live with. But there are five things you can control to reduce your chance of a heart attack: smoking habits, cholesterol, high blood pressure, weight problems, and daily exercise.

Take control of your life in the ways you can. Even if you take steps to manage the five controllable factors, it’s important to still know and understand the symptoms of a heart attack. Women tend to feel sharp pain in their neck, jaw, shoulder, or abdomen. They may also experience nausea, shortness of breath, fatigue, or excessive sweating. These symptoms are much less noticeable than the drama enhanced crushing chest pain you see in the movies. Women tend to experience blockage in smaller arteries that cycle blood through the heart, hence the subtlety of the heart attack signs.

Know your risk factors and the symptoms of heart disease or heart attacks. If you are currently experiencing blockage in your arteries, try oral chelation therapy from Cardio Renew. EDTA removes the heavy metals and toxins from your blood stream, resulting in rich nutrients and oxygen being evenly distributed throughout your body. Contact us for more information.

It’s February! Love is in the air. Is your heart healthy enough to handle the emotion? Every 34 seconds, someone in the United States dies from heart disease—this is a term used to describe a variety of diseases that affect the heart.

Today is the first day of February; the beginning of heart health month. American Heart Month was proclaimed in 1963 to bring awareness to heart disease—the number one killer in America. National Wear Red Day, set forth by Go Red For Women is this coming Friday, February 5, 2010. This holiday is a way for everyone to band together to promote heart health.

The scary thing about heart disease is that it can happen to anyone; though it’s generally thought that heart disease only occurs in those over 40, data is showing that it can really occur in men and women regardless of age. Symptoms associated with heart disease are now being documented in people under 35. This distressing illness has always occurred in both males and females of all ages yet it has not been considered a disease for younger people and therefore was not treated as such. In fact, there was a time when the medical world believed that women did not get heart attacks or heart disease.

There are 5 ways to promote heart health without taking medication unless necessary. The first steps to keeping up with your personal heart health are through 1) exercise and 2) a heart-healthy diet. By eating properly and moving your body everyday, you are doing your part to help ward off heart disease. 3) Don’t smoke as smoking is a leading preventable cause of heart disease as well. 4) Maintain a healthy weight. This is accomplished by living an active lifestyle that counterbalances the calories you consume. Also, 5) visit your healthcare provider to get regular physicals. Testing for high blood pressure and high cholesterol is important. By learning early on that cholesterol or blood pressure is becoming an issue, you can take the necessary steps to help prevent further issues.

This month, take time to reflect on your chances of heart disease. If you do not already do so, begin living a lifestyle that promotes a healthy heart. Celebrate American Heart Month! It is the perfect time to take action to decrease your chance of getting heart disease.

Another way to increase your heart health is by taking oral chelation therapy from Cardio Renew. EDTA removes the toxins and heavy metals from your blood stream, easing the transportation of rich nutrients and oxygen throughout your body. This way, your heart doesn’t have to work as hard, resulting in a reduced chance of a heart attack. For more information on how oral chelation therapy could work for you, contact us! We’ll answer any questions you may have.

Don’t Drink Empty Calories

Drinking empty calories is common for many people. You don’t really think about the fact that you’re consuming unnecessary calories every time you drink soda, sugary fruit juices, or iced tea. According to numerous studies, if you consume soda on a regular basis (at least a can a day), eliminating it from your diet can help you drop 15 pounds in a year! Though the research wavers on whether or not 100% juice is okay for you, the general consensus is, it’s okay in moderation; water and actual fruit should be supplemented in its place as often as possible.

Take your beverage from over 100 calories to 0 by switching from soda or ginger ale to water with a slice of lemon or lime in it. Spritzers, diluted 100% juices, skim or fat-free milk, coffee, unsweetened green herbal tea, and plain water are all great alternatives to the empty calories of many beverages. Why are they considered empty? Because they don’t fill you up and have little to no nutritional value; in fact many of them can make you more hungry and increase cravings. If the drink is too bitter (e.g. coffee, tea) add your own sweetener and control the amount of calories you put into your drink. The most important thing is to stay hydrated.

How Much Water is Enough?

Water makes up 60% of your body and every day we release some of it through sweating, urination, and bowel movements. The Mayo Clinic website states: “Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.” (continue reading)

How much water should you drink in a day? You’ve probably heard the 8×8oz rule. However, many nutritionists consider this to be inadequate information. Today, the rules have changed. One way to look at it is to drink in ounces, half your weight in pounds. Example: If you weigh 140 pounds, drink 70 ounces of water a day. If you exercise, drink an extra 20 ounces of water during your workout. Also, if you’re pregnant, in training for an athletic event, or recently recovering from an illness, your water intake should adjust as well. Basically, drink enough water so that you don’t ever feel thirsty. Your urine should be as close to clear or pale yellow as it can be. If it’s darker tinged, you are probably not getting enough fluids and should compensate in your diet.

Other Ways to Increase Your Water Intake

Depending on the food you are eating, it can provide around 20% of your daily intake of water everyday. Fruits and vegetables can have a high water amount in them so increase your daily dose of these two food groups. Plus, it’s good for you! Eating pasta, bread, or other grain based foods is good for you but too much greatly increases your calorie intake. Tomatoes, watermelon, strawberries, lettuce, broth based soups, yogurt, and oatmeal are all high in water content and low in calories! Plus many of them also contribute to your daily fiber intake as well. Other beverages also contribute to your daily water intake but remember to stay away from unnecessary calories if possible.

Benefits of Water

Regular hydration is so important for a number of reasons. Water helps you sleep better which in turn increases your energy levels. It also increases alertness levels in your brain. It helps you lose weight by decreasing your appetite. Water also softens your skin and strengthens your hair, giving both a natural glow. Stress is more easily manageable and normal body aches and pains are not as prevalent when water intake is at a healthy level.

As many as 80% of American adults are dehydrated on a daily basis and don’t recognize it. In fact, as you age, your body is less able to tell when you are dehydrated. So get in the habit of drinking water and drinking a lot of it. It’s the best and easiest way to control your weight!

Final Thoughts…

January is almost over. The New Years resolution blog posts will be put on hold as we move into heart health month for February. National Wear Red Day is Friday, February 5th this year. Valentine’s Day is February 14th. Is your heart ready? Help increase your heart health by continuing to exercise and eat healthy. It’s the simplest way to strengthen your heart.

Oral chelation therapy is another way to strengthen your heart. EDTA removes toxins and heavy metals from your blood stream, increasing the flow of oxygen and nutrients from your heart to the rest of your body. Find out more about the heart health benefits of Cardio Renew by contacting us! We’ll answer any questions you may have.

Final Recipe:

Yukon Gold & Sweet Potato Mash (So GOOD! It’s like a highly nutritious dessert)

6 servings, about 2/3 cup each
Active Time: 15 minutes
Total Time: 40 minutes

Ingredients:

• 1 pound Yukon Gold potatoes, peeled and cut into 1 1/2-inch chunks
• 1 pound sweet potatoes, peeled and cut into 1 1/2-inch chunks
• 1/2 cup low-fat milk
• 2 tablespoons butter
• 1 teaspoon brown sugar
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Directions:

1. Place potatoes and sweet potatoes in a large saucepan and add enough water to cover. Bring to a boil over high heat and cook until very tender when pierced with a fork, 20 to 25 minutes.
2. Drain the potatoes, then mash them in the pot to the desired consistency. Place milk and butter in a small bowl and microwave on High until the butter is mostly melted and the milk is warm, 30 to 40 seconds. (Alternatively, place in a small saucepan and heat over medium until the milk is warm.) Stir the milk mixture, sugar, salt and pepper into the mashed potatoes until combined.

Per serving: 151 calories; 4 g fat (3 g sat, 0 g mono); 11 mg cholesterol; 26 g carbohydrates; 3 g protein; 3 g fiber; 321 mg sodium; 369 mg potassium.
Nutrition Bonus: Vitamin A (190% daily value), Vitamin C (20% dv).

You see the commercials, hear the ads on the radio, and yet you have to wonder, is it too good to be true? If you hear a diet commercial promising you amazing results without  having to change your eating habits or adding exercise to your life, then yes, it’s too good to be true. Diet pills usually work for the twelve weeks, 30 days, or 6 months you’re on them, then once you finish the bottle, your weight starts increasing and you may end up gaining more than you lost. Your body may also adjust to the medication, making it not work at all after a few weeks. So is it worth it?

Diet pills also come with a realm of other problems including increased blood pressure, increased heart rate, increased headaches and dizziness, and stomach cramps. Plus, being on diet pills for an extended period of time can lead to very serious problems. The best way to go about losing weight and keeping it off is by eating healthy and exercising.

With modern technology being so advanced, we’ve come to demand results faster. We are constantly on the move so our eating habits have become an “eat and run” style of living. You can find a fast food drive-thru pretty much anywhere nowadays! You can even get car-side service at many chain restaurants. Portion sizes have increased astronomically. What is now a small fry at a major fast food chain used to be a large fry years ago. Supersizing a meal was common and is just now finally being phased out from many fast-food places. With so many temptations all around you, it’s much too easy to rely on diet pills to lose the weight for you.

But it doesn’t work that way with healthy dieting. A good diet should take time. You cannot expect to lose thirty pounds in a month without proper diet and exercise. In fact, losing 1-2 pounds a week is considered healthy and much more manageable by many health care professionals. A healthy weight loss should make you feel energized, alert, and healthier. So eating right and exercising is the only true way to obtain your goals.

When you deprive yourself of the foods you really like, it’s easy to corrupt your weight loss goals. Incorporating the foods you enjoy and eating them in moderation is the best way to go. Decrease your portion size to a healthy serving size. Another thing you can do is decrease your serving sizes and eat four to six mini-meals a day. This helps keep your metabolism going throughout the day more so than the three standard meals. It also helps you keep from grazing or indulging in sweets or high calorie foods during the day.

Eating healthy requires a balanced diet. Increase your fruit and vegetable servings and reduce your red meat intake. Stop eating before you are full and make sure you eat breakfast every morning! Those who eat a morning meal tend to weight less than those who skip it. Eating in the early hours of the day increases your metabolism while eating large meals at the end of the day increases your weight gain due to your body slowing down. Remember to eat a breakfast that is healthy for you, not one filled with calories and little to no nutritious value. Pair your diet with a solid exercise plan and you’re good to go.

Exercise while you watch your TV shows. If you have a desk job, stand up every 45-60 minutes and stretch or walk around the office for at least five minutes. Exercise during commercials that play during the big game; these exercises can be as simple as basic squats, lunges, jumping jacks, or running in place. When you’re home alone, play your music loudly and dance alone in your living room, or while relaxing with your family, grab your partner into an impromptu dance when your favorite song comes on the radio. Move your body in multiple ten minute bursts of activity throughout the day if you cannot work out for thirty-sixty minutes at a time. Every bit counts!

Remember, oral chelation therapy is a great way to increase your heart health. By removing heavy metals and toxins from your blood stream, Cardio Renew helps increase the nutrients and oxygen throughout your body; this increases the productivity of your heart. For more information, contact our customer service representatives.

Acorn Squash w/Apples (recipe from the Mayo Clinic Website)
Serves 2: Good source of Vitamins A & C, Potassium, and Fiber

Ingredients

• 1 Granny Smith apple, peeled, cored and sliced
• 2 tablespoons brown sugar
• 1 small acorn squash, about 6 inches in diameter
• 2 teaspoons trans-free margarine

Directions

1. In a small bowl, mix together the apple and brown sugar. Set aside.
2. Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
3. Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
4. Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
5. Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

Try as a main dish at meal time. Pair with a slice of cheese and a slice of whole grain bread to round out your food groups.

Recently, I was sent an article called 100 Easy and Awesome Exercises You Can Do In Your Dorm. Though the dorm aspect does not apply to me, the article itself was great. It portrayed stretches and workouts targeted towards different sections of the body; all of which can be done in small spaces at little to no cost! There is no expensive gym memberships required or workout videos to buy. The article also points out that you can utilize workout videos online for free! There were no specific items to buy though it’s suggested that basic hand weights and an exercise mat be invested in and some of the videos require an exercise ball or medicine ball.

A few of the tips from the article are:

• Make exercising a routine
• Set aside a time slot for exercising
• Be inventive and try new things
• Use furniture and other household items in your workout
• Mix up your workout
• Have fun!

Each of the exercises and stretches listed in the article are accompanied by links that explain how to do them. There are even some videos that explain the move in detail. Using this site has been fun as it’s shown me new things to incorporate into my daily routine, hence mixing up my normal workout. Plus, the space requirement is not an issue for me with these exercises.

The end of January is fast approaching with only one week remaining after this weekend. Have you stuck to your resolutions for this month? It’s important to keep going, regardless of where you are at in your program. If you couldn’t make the time to exercise, now is the time to incorporate a routine into your schedule again. With simple workouts and moves that are guaranteed to help you become a healthier you, it’s easy to get back on track. Take it one day at a time and remember to keep moving. Heart health month (February) is fast approaching. What are you doing to improve the strength of your heart?

Oral chelation therapy from Cardio Renew is another way to improve your heart. By removing heavy metals and toxins from your body, EDTA increases the flow of rich nutrients and oxygen throughout your body. For more information on how chelation therapy can help you, contact us!

Here is a small dessert style treat that both kids and adults will love. Do not make for than you’ll eat right away as they do not freeze well for long periods of time.

Banana Popsicles

Take a banana and cut it in half width-wise; each half equals one serving. Place a popsicle stick in the center of the banana. Spread softened peanut butter on the banana and then roll in granola, chopped walnuts, or one of the many delicious FiberOne cereals. Wrap in wax paper and freeze for 3-5 hours. This treat contains fiber and potassium, a must for a healthy diet.

A really great way to exercise in the winter time is cross country skiing. It provides low impact exercise for your joints and knees yet are a high intensity workout. Before beginning either activity, research the best way to protect yourself during outdoor winter exercise. It’s important to dress in layers, protect your hands and feet, wear sunscreen, and drink plenty of fluids. For more information, click here.

From the cardio workout to the 15 minutes of required sunlight to the overall happiness of being outdoors, cross country (XC) skiing is a great way to work out. The motivation to get outside and exercise can come simply from being cooped up indoors too long.  XC Skiing is a low impact, total body workout. No single muscle group is targeted so the ability to workout for longer ensures your heart and lungs receive the benefit of this exercise as well.

Exercising in the winter is so important. Because of the cold weather, it’s easy to curl up with a book and read in front of the fireplace. However, cross country skiing is a fantastic calorie burner that is fun and easy to do. Everyone can learn how to participate in this winter exercise. Plus, it’s fun and it brings about an endorphin rush, helping you relieve stress and increase your good mood.

Another way to increase your heart health is to use oral chelation therapy from Cardio Renew. Chelation therapy removed toxins and heavy metals from your body, resulting in increased blood flow. We have the answers to all your questions. Contact us for more information!

Pineapple & Celery Punch—81 Calories and 0.2 grams fat.

Ingredients:

• 2 cups celery, chopped
• 2 cups fresh pineapple, cut into cubes
• 1/2 cup water
• 3 tablespoons sugar
• 1/2 cup fresh cilantro, firmly packed

Preparation:

1. In a blender, purée all ingredients until smooth.
2. Pour the mixture through a fine-mesh sieve, discarding the solids after pressing hard on them.
3. Serve over ice.

Servings: 4

As odd as this combination sounds, it’s actually quite good. It’s a simple, tasty recipe from http://dietrecipesblog.com

As with any routine, it may have the tendency to get boring so it’s important to switch up your exercise plan every once in away. Find new classes to take or a new route to run or walk on. Use new stretches or new equipment but make sure it does not distract you from keeping your exercise regiment going. It’s important to get in at least 30 minutes of exercise daily. For some, health care professionals would recommend anywhere from 60-90 minutes a day. However 30 minutes is standard and extremely important in promoting cardiovascular health and overall strength and flexibility.

30-60 minutes can be as simple as fast paced walking or hitting up the gym for an aerobics class. Another great way to introduce yourself to exercise is to take a dance class. Dancing is a fun, exhilarating way to exercise and almost everyone, at any age, can participate. Check out local listings for dance groups or schools. You can also talk to your fitness center to see if they offer classes or if they partner with a dance school for reduced fees on classes. Spinning is a popular way to gain social interaction while working out. It’s a fun, energizing, and calorie-burning workout that really works. Whether you’re a beginner or have been spinning for years, there is a class that fits your fitness level.

Adding a soundtrack to your exercise plan is a great way to stay motivated. Pick music with songs you like that have high energy or high beats per minute (BPM) to increase your enthusiasm. Match your steps with the beat of the music. A great thing to remember is to include a few slower paced songs into your playlist for moments when you need lower intensity. It helps keep you going when you are not full stream 100% of the time. Also, choose a soundtrack for warm-up and cool down songs. It’s fun to choose your own playlist, just make sure it includes a variety of BPMs. Here are some examples from the playlists in our office:

• Warm up: Eye of the Tiger by Survivor, Enter Sandman by Metallica, Take a Chance on Me or Mamma Mia by ABBA (or in my case, from the Mamma Mia soundtrack), Pump up the Jam by Technotronic
• Low Intensity: Walk this Way by Aerosmith, Running on Empty by Jackson Browne, Life is a Highway by Rascal Flatts, Lil’ Red Riding Hood by Sam the Sham and the Pharaohs
• High Intensity: Sandstorm by Darude, Ready Steady Go by Paul Oakenfold, Gonna Make You Sweat (Everybody Dance Now) by C&C Music Factory, Take on Me by A-Ha
• Cool Down: The Boxer by Simon and Garfunkle, Simple Man by Lynyrd Skynyrd, Take it Easy or Peaceful Easy Feelin by the Eagles, Streets in the Rain or When the Day is Done by the Samples

Incorporating a daily exercise routine into your lifestyle is not going to be easy if you do not currently have one but it’s worth it! You can make it fun even for those days that just seem difficult. Enjoy what you’re doing and add a soundtrack to get you going. Grab a friend and go!

To continue with our recipes, here’s a salad worth trying! Adjust ingredients to taste.

Chicory Salad with Walnuts and Parmesan

Ingredients

• 1/2 cup coarsely chopped walnuts
• 1 tablespoon sherry vinegar
• 3 tablespoons walnut oil
• 1/2 teaspoon Dijon mustard
• Salt and freshly ground black pepper
• 1/2 pound chicory, or other leafy green
• 1/4 cup shaved Parmesan

Directions

1. In a dry skillet, toast the nuts over medium-high heat until fragrant, about 2 minutes. Set aside to cool.
2. In a small bowl, whisk together the vinegar, oil, mustard, salt and pepper, to taste.
3. In a large bowl, toss the chicory with the dressing. Put onto serving plates and top with walnuts and shaved Parmesan.

Exercise helps improve your heart health. Another way to strengthen your heart is by taking oral chelation therapy from Cardio Renew. EDTA helps increase blood flow by cleansing your body of heavy metals and toxins. Contact us for more information!

Remember, weight loss does not happen right away and if it does, it is not generally considered safe. It’s a course of action that can take months depending on your goal weight. Sadly, as a highly technological society, we have been immersed in the idea that we can expect things immediately and it doesn’t work that way with healthy living. It’s a process. Don’t expect the goal will be achieved right away, allow it to take it’s time and enjoy the increase in energy that will begin soon thereafter. Each day will be difficult in the beginning, but it does get easier. As long as you are faithful to your diet and exercise plan, you will succeed. People will notice the difference in you but most importantly, you will notice the difference. Remember to speak with your physician before beginning a specialized diet or exercise plan.

Before exercising, stretch each muscle. This way you will greatly reduce your chances of injury or strain. Stretching your muscles before and after exercise greatly increases flexibility and improves circulation. It also improves your mobility and lessens joint pain. However, it’s important to stretch on muscles that have been warmed up first. For example, walking or participating at low intensity on a favorite exercise will warm your muscles to resist strain while stretching. Hold each stretch for 20-30 seconds and repeat 3-5 times, alternating sides of the body. It’s important to stretch daily to maintain flexibility. Tension should be felt during the stretch but you should not feel pain. Discontinue stretch if pain if felt and consult with your physician.

A few simple stretches that are easy to do and great for your body are:

Calf Stretches: Stand, feet shoulder width apart, one foot away from a wall with your hands firmly planted at shoulder height on the wall. Now extend your left leg behind you and bend your right knee. Keep both feet firmly on the ground. Lean forward until you feel the tension in your left leg. Hold for 10-20 seconds then alternate sides. Repeat 2 times.

Back Stretch: Lay flat on the ground with your hands planted firmly on the floor at your shoulders. Push up with both arms until they are straight and extend your back. Hold for 20 seconds, lie back down and repeat 3 times.

Tricep Stretch: Hold a towel in your right hand, raise your hand and extend the towel down your back. Grasp the bottom of the towel with your left hand and slowly climb your way up the towel while slowly pulling the right hand down. Continue until your hands meet or until the stretch is comfortable, hold for 10 seconds and alternate. Repeat 2 times.

Hip & Thigh Stretch: Lie flat on your back, arms resting at your sides, legs extended. Bend your knees with your feet flat on the floor. Keep your knees together and slowly lower your legs to one side until your feel the stretch. Hold for 20 seconds, return to upright position and alternate. Repeat 3 times.

Remember that incorporating stretching into your daily life is a process. You have to work at it every day to implement it as part of your lifestyle. If you do not lead an otherwise active life, stretch every day for thirty minutes at a time if possible. Otherwise, include basic stretching as part of your fitness regiment. Always consult your health care provider on proper stretching, diet, and fitness goals before beginning.

For more information regarding ways to help your body become healthier, contact us! Oral Chelation Therapy helps your heart grow stronger, improving circulation and increasing blood flow. For a full list of health benefits, click here.

And here’s a simple recipe from Eating Well, tested and approved by me:

Black Bean Soup

Ingredients:

• 1 tablespoon canola oil
• 1 small onion, chopped
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 15-ounce cans black beans, rinsed
• 3 cups water
• 1/2 cup prepared salsa
• 1/4 teaspoon salt
• 1 tablespoon lime juice
• 4 tablespoons reduced-fat sour cream (optional)
• 2 tablespoons chopped fresh cilantro (optional)

Preparations:

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
2. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

If you have leftovers, simply package into individual size servings and freeze for lunch at work! Each serving is 191 calories. For full nutrition, click here.

Eating healthy is so important. Hopefully you have begun to incorporate healthy choices into your meal plans. Eating healthy all day can be difficult due to time crunches or bad work habits. Grabbing good to go is so easy, yet that $5-$10 every day can really add up. Getting fast food at lunch time because it’s quick and easy can not only add up dollar wise, it can add up the pounds as well. Taking a lunch to work can be simple. If you don’t have a refrigerator at work, invest in a few small Tupperware containers, an insulated lunchbox and thermos (hot or cold), and an icepack for temperature control. This way you can easily bring a lunch from home. It’s a great way to remain health conscience and saves you money!

Here are some basic ingredients to have on hand for simple lunches you can take to work:

• Whole wheat or whole grain pita bread
• Whole wheat or whole grain tortilla wraps
• Spinach Leaves
• Romaine Lettuce
• Carrots
• Cucumbers
• Tomatoes
• Apples
• Oranges
• Olive Oil
• Vinaigrette
• Seedless Grapes
• Green Peppers
• Low Fat Italian Dressing
• Almonds
• Sunflower Seeds

Healthy eating can taste fantastic. For example, when you prepare grilled chicken or salmon for dinner one night, prepare a couple extra pieces for lunches throughout the week. If you have the above ingredients on hand, you can make a sandwich, wrap, or salad with the leftovers easily. Add a thermos of low sodium soup or fat free cottage cheese and you have a healthy lunch for work. This is a simple lunch that many people will purchase in a restaurant for much more than you will pay for it and it won’t be made as healthy as you can make it at home. And making my own sandwich is always better because I can add things you wouldn’t be able to in a restaurant… like apple bits to a chicken sandwich.

Following a diet doesn’t mean you have to completely shut off your sweet tooth. Besides, have you tried to? It’s pretty much impossible and by restricting yourself completely, you tend to fail on the diet and binge. Try this really great dessert recipe from Eating Well. 150 calories per serving, recipe makes 8 servings.

Grilled Dark Chocolate Sandwich

Ingredients:

• 1/4 cup fat-free evaporated milk
• 3 ounces bittersweet chocolate, finely chopped
• 1 1/2 tablespoons butter, softened
• 8 slices thin whole-wheat  bread
• 3 tablespoons bittersweet or semisweet chocolate chips
• 2 tablespoons chopped toasted hazelnuts, (optional)

Preparation:

• Heat evaporated milk just until boiling. Add chocolate, let stand for 1 minute, then whisk until smooth. Let cool slightly.
• Spread butter on one side of each slice of bread. Divide the chocolate mixture on the unbuttered side of 4 slices, leaving a little border. Press chocolate chips and nuts, if using, into the chocolate. Cover with the remaining slices of bread, buttered-side up, and press lightly.
• Cook the sandwiches in a large nonstick skillet over medium-high heat for 1 to 2 minutes. Turn over, press with a spatula, and cook until nicely browned and the chocolate is barely melted, 30 seconds to 1 minute. Serve warm.

When my friends and I tried this recipe, we used less butter, barely coating the bread and we used 12-grain bread rather than whole-wheat. I have to say, this is definitely a favorite of mine. It sounds odd (who ever heard of a chocolate sandwich?), but it’s incredible and you get your chocolate fix. Enjoy this dessert with a cup of coffee or skim milk.

Remember, eating breakfast and lunch everyday is so important. These are the meals that keep your metabolism going throughout the day and increase your energy levels. If you eat an empowering breakfast and a lunch that incorporates the food pyramid, dinner can be a small affair that is simple and easy to throw together. So boost your metabolism and continue eating healthy. It can taste so decadent, you can hardly call it a diet!

For more information regarding other ways to improve your heart health, contact us at Cardio Renew!