Kristine Foate, President & CEO Greater Fort Wayne Chamber of Commerce
Alyssa Ivanson, Weekend Anchor/Health Reporter NewsChannel 15, WANE-TV
Mary Ann Ziembo, Senior Vice President / Private Banker National City Bank | Now a part of PNC
Together, we have the passion and power to help prevent heart disease and stroke—we just need you to join us. Today is the day to make the promise to be heart healthy. Eat well. Exercise often. Stay educated.
It’s no secret that diet, exercise and a healthy state of mind all contribute to better heart health. But what if we told you that you could actually improve your heart health without giving up a smidgeon of flavor, joining the gym, or forfeiting what little free time you have left to yourself? It’s true. And it’s easier than you think. The trick is finding healthy foods you and your family actually enjoy eating and choosing activities that don’t cause you to want to run screaming in the opposite direction. It’s all about making choices that are right for you. The first few weeks (and maybe even months) will be challenging as you begin to redefine the way you approach a healthier lifestyle. Resist the urge to give up. It’s normal. It’s part of the deal. Before you know it, you’ll find your tastes and preferred routines actually change. You’ll not only feel better, but you’ll look great and find you’re getting more out of life. Focus on three things: 1) mind, 2) body, and 3) spirit.
1. Listen to Your Heart.
It’s important that you change the way you think about healthy food and exercise. It’s not as bad as you think. Being more active doesn’t mean spinning till you drop. And eating right doesn’t mean boring, bland meals. The truth is, being heart smart is about finding new ways to stay active and satisfy your cravings. To get you started on your journey, take a trip out to the mall, park at the back of the lot and walk the few hundred yards to the door of the nearest bookstore. You can do it. Once you’re inside, head straight to the cooking section. Thanks to the success of the Food Network, there are so many new books out there geared toward heart-healthy eating. Chances are, you’ll even recognize the author or celebrity chef. Inside, you’ll find all sorts of yummy recipes with ingredients like wine, beef and cheese. Sound familiar? You’ll be surprised at how unhealthy healthy food can sound. Plus, most of these books break down the fat, calories and sodium content so you can keep track of what you’re eating and reach your desired weight goals, while lowering your cholesterol and reducing your risk of heart disease.
2. Lentils. Rice. Good Old-Fashioned Kidney Beans.
Not enough of us are getting our necessary protein from grains and beans. Instead, we rely only on the protein we find in meats like chicken and beef. There’s a risk to this dietary strategy. Along with the protein, we’re also consuming saturated fats that raise our low-density lipoprotein cholesterol and increase our risk of coronary heart disease. The solution is just a matter of balancing the consumption of meat with simple grains, seeds and beans. Again, it’s your choice. Instead of frying a steak tonight, try making lentil soup, brown rice pilaf or three-bean chili. Finding alternative sources of protein can go a long way in reducing your risk of heart disease, while at the same time, opening up a whole new menu of dinner options. Just ask Rachel “What’s Her Name”.
3. The Power of a Positive Attitude.
Finally, be sure to take care of your state of mind. Emotional issues like anger and depression, can physically affect your heart. Have you ever been close to someone so worked up that they're unable to relax or unable to control their anger? Likely, the answer is yes. If so, you may have said something like this, "Sheesh, Calm down. You're going to give yourself a heart attack!" The sad truth is that those prone to blitzes of emotional rage might be at-risk candidates for a heart attack. Strong negative emotions can disrupt heart patterns and create irregular rhythms. Sometimes we don't realize that our emotions are affecting the health of our bodies and minds. And the negative impact only gets worse over time. Indicators of a stressful situation are increased tension, nervousness and a pounding heart. When you begin experiencing these symptoms, start thinking of ways to calm yourself down, like taking a walk in fresh air, practicing yoga, visualizing peaceful images, or simply picking up the phone and talking to a good friend.
To set up a session with a St. Joe Hospital dietitian, contact (260) 425-3662.