These days there’s a lot of information out there on what to eat, and what not to eat, so making good choices can be confusing. In general, stick to minimally processed, natural and nutrient rich food. More quick tips:
- make half your plate fruits and vegetables
- enjoy your food but eat less
- avoid oversized portions
- drink water instead of sugary drinks
(check out older posts from me if you need more ideas…
How Does the Heart Work?
Your heart is a strong muscle that pumps blood to your body. A normal, healthy adult heart is about the size of your clenched fist. Just like an engine makes a car go, the heart keeps your body running. The heart has two sides, each with a top chamber (atrium) and a bottom chamber (ventricle). The right side pumps blood to the lungs to pick up oxygen. The left side receives blood rich with oxygen from the lungs and pumps it through arteries throughout the body. An electrical system in the heart controls the heart rate (heartbeat or pulse) and coordinates the contraction of the heart’s top and bottom chambers.
From the National Institute of Health
Click here for full article
The American Heart Association as well as the CDC and the American College of Sports Medicine guidelines all agree that getting at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise is a good way to keep your heart happy and healthy. If you break it down, that’s less than 30 minutes a day! (Note: if you’re just starting an exercise program or are pressed for time, research has shown that 3-10 minute exercise workout can have the same benefit on your health as one 30 minute session. So… No excuses!)
While 150 minutes of exercise per week may be adequate for heart health, further research has shown that at least 275 minutes per week is best for weight loss. Here are some examples of moderate versus vigorous activity.
- walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside such as:
- walking to class, work or the store
- walking for pleasure
- walking the dog, walking as a break from work
- bicycling 5 to 9 mph
- ballroom or lying dancing
- playing Frisbee
- recreational swimming
- canoeing or rafting or kayaking <4 mph
- fishing while walking along the riverbank
- playing on school playground equipment
- light gardening and yardwork
Examples of Vigorous Activity
- race walking and aerobic walking greater than 5 mph
- jogging or running
- backpacking uphill/mountain climbing/rockclimbing
- bicycling more than 10 mph or bicycling on steep uphill terrain
- high impact aerobic dancing
- calisthenics (push-ups, pull ups, jumping rope) single tenant’s
- most competitive sports (basketball, football, soccer, kickball) racquetball or squash
- ice skating or speedskating/playing ice hockey
- steady paced lapse
- canoeing or rolling or kayaking 5 or more miles per hour gardening or yardwork that includes heavy or rabid shuffling
- digging ditches
- felling trees or pushing a nonmotorized lawnmower
There are lots of choices for you to get out get up and get active! So, as Nike would say, just do it!
With winter break coming to a close, it is a great time to think about re-vamping you child’s (or your!) eating habits.
What is the healthiest bag lunch for my son? What snack foods will make me and my daughter happy? How can I make a “grab and go” breakfast for my grandchild that I know is good for him/her? These kinds of questions are so common and so perplexing. With a few new tips and strategies about fruits and vegetables, however, you can feel really good about nourishing your school age child(ren), and you!
5 Smart Tips for Parents and Grandparents
- Be a healthy meal role model. Moms, dads and grandparents who eat plenty of fruits and vegetables are setting a good example for their student.
- Plan a shopping list with your student. Talking about what fruits and vegetables belong on the family shopping list is a fun way to make every voice count. It is also a time saver once you get to the store.
- Food shop with your student. A team approach to shopping for fruits and vegetables can be a smart way to empower your student to make healthy food choices.
- Have fun in the kitchen together. Simple and healthy home cooking with fruits and vegetables creates a way for students to gain important skills and bond with their family members.
- Strike a balance. A healthy lifestyle includes many things such as eating meals that include fruits and vegetables, fun exercise, laughter and personal safety.
Life is hectic, but with a little forethought, you can make the best choices for you and your family’s nutritional health.
Thanks to Fruit and Veggies, More Matters, click here for original article