Heart Disease and Nutrition

They are directly correlated. It's pretty scary, but it's true.

You know what? The top killers in this country, Heart Disease, Cancer, Diabetes, and Stroke, are all influenced by a person's nutrition. Of course, there are a number of factors that add up, but eating habits and exercise are a big deal.

Lately I've been thinking a lot about my diet and how I'm probably not taking good care of my arteries. The holidays are a time where I allow myself an extra cookie and keeping them in the freezer or out of sight doesn't always help. I've got to do better! Here's a quick tidbit that will help you think twice about your french fries or cheese addiction (mainly talking to myself here).

These pics might be off-putting at first, but hang with me. It's about to get real.

The chemical process that happens in your arteries is probably too boring for the most of you, but I find it quite interesting. I'll spare you. Basically, when you eat the bad stuff, it leaves behind this "foam" which bursts and leaves behind debris IN YOUR ARTERIES. Gross. This can build up over time and cause plaque in your arteries.

When you eat a healthy diet, exercise regularly, reduce stress, don't smoke, your arteries will look like the first one. Clean, firm, healthy.

When you eat high-fat foods (food with lots of saturated fat, trans fat, and cholesterol), your arteries are more likely to start to build up plaque. This plaque directly, yes, directly correlates with heart disease. If the plaque becomes too thick, you can get a blood clot, heart attacks, and strokes! Ah!

The takeaway: LIMIT fried food, high-fat meats and cheeses, pastries, cookies, cakes, butter, oil, margarine (and other added fats). Get regular exercise to give your heart a good workout. Keep your stress regulated. Get regular blood tests to see where you stand.

Fastest Weight Loss Results!

This is probably one of the best-kept secrets in the fitness world. Well, I guess it's not really a secret. Any fitness professional will tell you that interval training is the fastest way to burn fat. Here's a basic intro to intervals.

Every interval workout will have a hard working period and a recovery or moderate working period, usually 30 seconds-one minute long. You can adjust your intervals to your current fitness level, but don't be afraid to push yourself!



For instance, if you'd like to be outside or on a treadmill, you could do :

1 minute fast walk / 1 minute jog

1 minute jog / 1 minute sprint

1 minute walk / 1 minute sprint

And you can also vary your sets. For instance, you could do 5 sets option one, 5 sets option two, etc.


Why is interval training so great?
Well, for one, it keeps your body guessing. When your body is doing one activity for long enough, it will get used to it, and you will stop seeing results. So, if your body has to intermittently adjust to something new, it is going to work harder. You are creating an energy (and oxygen) deficit when you train with intervals. In addition, your body will be searching long after your workout session for energy (ie. burn fat).

What's the key?
There's a trick to these, for sure. Your working period has to be tough. Not just tough -- difficult! Also, your resting periods should be easy enough to where you can catch some breath. Obviously you shouldn't make this too hard on yourself, but it really pays off to push it! Lastly, don't overdo it. This exercise works optimally about 3 times a week. Any more than five and you'll be burning muscle which is (most likely) not what you want to be doing.


More examples:
On the stationary bikes- with high resistance, 30 seconds sprint, 30 seconds backed off
                                    - with high resistance, 30 seconds jog, 30 seconds sprint position 3
On stairs- run up 5 flights, jog down 5 flights
              - run up 1 minute, walk down all flights
Treadmills and ellipticals- these usually have an interval setting that can be customized to your time frame and intensity.
Jump rope- 30 seconds fast jumps, 30 seconds slow jumps

Creamy Balsamic Dressing

I'd like to share one of my most favorite recipes with you because I believe something so delicious should be a part of your diet ;)

Here is a gorgeous, luxurious dressing to adorn your tender spring greens. What I love more than balsamic vinegar is a creamy balsamic.


Here are the ingredients:

Thick stone ground mustard, honey, extra virgin olive oil, pepper, balsamic vinegar, garlic powder, nonfat Greek yogurt, and salt. It's a little bit long, but if you take the time to get everything out before you start, it will go by quickly!

Just grab a bowl and a whisk, and go.

Creamy Balsamic Dressing
(note: I eyeballed all my measurements, and you can do so too. Also, I love the idea of balsamic and orange together, so don't be afraid to add orange juice or zest!)

Baby greens with apples, walnuts, blue cheese.
Toss with this awesome dressing!

Mix together:
2 Tbls mustard
2 Tbls honey
1/4 c balsamic vinegar
salt, pepper, & garlic powder to taste
Whisk these ingredients until combined.
Measure 1/4-1/2 c olive oil (depending on how acidic you like your dressing). Slowly drizzle in oil while vigorously whisking the above mixture. This, plus the mustard, will help emulsify the dressing.
Once the oil has been added, dollop in 1-2 Tbls Greek yogurt and whisk until combined.
You can store like I did in a mason jar and keep in the fridge. Depending on how thick this turns out, you may wish to adjust the amount of balsamic or oil. Try to use this pretty soon as the yogurt has a short shelf-life. But I don't think you'll have any problem eating this. Serving size is 2 Tbls at most.

I love how I have empty ones hanging around, waiting to be filled with a delicious treat!