Heart Health

Top 10 Tips for Better Heart Health

1. Fill up on fiber. Not only does fiber help lower levels of LDL ("bad") cholesterol, it can aid weight management. Being overweight raises your risk of heart failure by a third, while being obese doubles it. Top sources include oats, beans, raspberries, blackberries, oranges and green peas.

2. Go bananas. 99% of women and 90% of men don't get enough potassium in their diet. This mineral is responsible for regulating fluid balance in our cells & also blunts the effects of excess sodium. Too much sodium & too little potassium is a recipe for high blood pressure. Strike a healthier balance by cutting back on salt & increasing potassium intake with bananas, potatoes, broccoli & kiwi.

3. Say "no" to that extra cup of joe. Four or more cups of coffee could elevate blood levels of homocysteine, an amino acid associated with increased risk of cardiovascular disease. Drinking more than two cups can harden arteries & contribute to arteriosclerosis. Switch to tea; it’s heart-healthy & reduces blood pressure & inflammation.

4. "Beet" heart disease. Beets contain the antioxidant betanin, which can help keep LDL cholesterol from clogging your arteries. This root vegetable is a good source of folic acid, which helps break down homocysteine. (sources: spinach, broccoli, romaine lettuce & papaya)

5. Become a better listener. Baltimore researchers found that people with "dominant personalities" had a 47% higher risk of heart disease compared to their patient peers.

6. The "L" word your heart truly longs for: lycopene. This phytonutrient is found in tomatoes, watermelon & pink grapefruit; lowers cholesterol levels & reduces inflammation. Harvard researchers found that eating seven or more servings of tomatoes a week may reduce the risk of cardiovascular disease by 30%.

7. Choose healthy fats. Monounsaturated fats (olive oil, avocado, nuts) — when used in place of saturated fats (butter, bacon, beef) -help lower cholesterol. Another healthy fat — omega-3 (helps reduce inflammation): sources include wild salmon, walnuts and flaxseed.

8. Don't turn breakfast into break-feast. While skipping breakfast lowers your metabolism, going overboard is not better. A new study shows that fatty breakfasts trigger the release of inflammatory chemicals associated with clogged arteries. So skip the buttery stack of flapjacks and bacon and opt for a strawberry-banana smoothie instead.

9. Ode to soy. Twenty-five grams of soy protein daily can help lower cholesterol, according to the American Heart Association. Soy's other heart-healthy nutrients include folic acid & magnesium (which help maintain normal blood pressure). Soymilk, edamame, tofu & soynuts are just some of the many ways to enjoy soy.

10. Go for a raise. In HDL cholesterol, that is. Higher levels of this "good" cholesterol can be almost as important as low levels of LDL cholesterol at keeping cardiovascular disease at bay. Exercising, quitting smoking and limiting trans fats all help boost HDL levels.

Quick and Easy Snack Ideas

Low-fat or fat-free yogurt with low-fat granola and fruit

Oatmeal with low-fat or fat-free milk, or soy milk and raisins

Whole wheat toast or rice cakes with a spread of peanut butter

Fruit smoothie with frozen fruit, low-fat or fat-free yogurt and ice

Low-sugar cereal with low-fat or fat-free milk or soy milk

Fresh or canned fruits packed in water or juice with low-fat yogurt

Vegetables like baby carrots, cucumbers, & broccoli with low-fat dressing

Dried fruit and nut mix

Low-fat, microwaveable popcorn with cheese stick

Pretzels with peanut butter

Whole grain crackers with hummus

Healthy Brown Bag Lunch Ideas

Peanut butter and jelly sandwich on whole wheat bread (variation: replace jelly w/ sliced apples or bananas sprinkled lightly w/ brown sugar to prevent browning)
Pretzels (small size)
Cucumber slices (w/ low-fat dressing)
Peach or favorite fruit
Water bottle

Whole wheat sandwich w/ choice of protein (lean ham, turkey & cheese)
Fruit cocktail or melon
Carrot sticks or baby carrots/broccoli (w/ low-fat dressing)
Trail mix (nuts, seeds & dried fruit)
100% fruit juice or water bottle

Whole wheat crackers (2 ounce serving)
Peanut butter (2 - 4 T)
Celery sticks
Orange, pear, or banana
Fig bar cookies (2 small) or graham crackers
Low-fat 1% milk or skim milk

Whole wheat tortillas rolled up w/ lean turkey or ham/grated carrots/diced tomatoes
Apple or fruit in season
Yogurt (frozen from previous night)
Water bottle

Water - An Amazing Drink

With all the new waters out in the market today how do you choose the best one for you? Did you know that 1 cup of water can stop midnight hunger pangs? Do you find yourself with mid afternoon fatigue? Lack of water is usually the #1 trigger of daytime fatigue. Preliminary research indicates thet 10 cups of water/day can ease back & joint pain for up to 80% of sufferers. In fact only a 2% drop in body water can trigger short-term memory problems. Are you drinking enough water every day?


Staying well hydrated will also make your workouts more fun, more effective and safer. Follow these 2 basic rules:

1. Drink at least 8 to 10 glasses of water a day.

2. Don’t wait to be thirsty before drinking; if you’re thirsty, your body has already been dehydrated for a while. Instead, drink often enough to prevent being thirsty in the first place.

If you want to perform at your best in sports you’ve got to keep your body adequately hydrated throughout your activity. Sweating away even just 1 percent of your body weight (a pound and a half for a 150-pound person) places added stress on your body. Losing 2-3 percent of your weight can impair your physical performance. Dehydration can also affect your mental sharpness and hand-eye coordination – putting you at a disadvantage in a competitive arena.

The American College of Sports Medicine recommends the following guidelines for keeping the body hydrated:
- BEFORE PHYSICAL ACTIVITY: Drink at least 16 ounces of fluid about two hours beforehand.
- DURING ACTIVITY: Drink 5 to 10 ounces every 15 to 20 minutes.
- AFTER ACTIVITY: Drink 16 ounces for each pound of body weight lost during activity

"Evaluate Your Lifestyle"

Let's be honest, you cannot expect to change your life for the better, if you do not know what it is that needs adjusting. The first step in improving your lifestyle is to evaluate it. By embarking on this journey you can evaluate your lifestyle in the following 4 areas: motivation, fat management, nutrition and fitness. Take these self-evaluations based on your attitudes and behaviors over the past 3 months to help identify where your "speed bumps" lie.
(These evaluations are taken from the book Scale Down by Danna Demetre.)

Rate as follows: 0 - almost never; 1 - sometimes; 2 - often; 3 - always

Motivation Self-Evaluation:
__ I see myself as a fully accepted and loved child of God.
__ My choices/actions are made based on my relationship to Christ.
__ I am thankful for the body God has given me.
__ I honor God with my lifestyle habits.
__ I take responsibility for my body's size, shape, and health.
__ My attitude is: I am not my behavior. I am complete in Christ.
__ I surrender my weaknesses to God and rely on his strength for the moment.
__ My personal goals are realistic and honor God.
__ I take realistic steps toward my goals each day.
__ I know that with God's help, I can have a lean, health body.
__ I am aware of the lies I believe about my body, looks, and health.
__ I recognize and choose not to accept this negative thinking.
__ I renew my mind with God's truth each day.
__ I am a work in progress and God delights in each good step I take.
__ Everyday, I choose to submit my body, mind, and spirit to God.
__ I pray daily for God's strength & power to walk in the Spirit & not fulfill the desires of my flesh.

Fat Management Self-Evaluation:
__ I feel in control of my food choices.
__ I measure my size by how I look and feel, not the scale.
__ I eat only when I'm hungry.
__ I stop eating when I'm full.
__ I understand why calories count.
__ I eat 4-5 small meals or snacks per day.
__ I limit my junk food, fast food, and desserts to less than 15% of my diet.
__ I am happy with my body weight.
__ I am happy with my size and shape.
__ I can enjoy small amounts of "fun food" without feeling guilty.
__ I think about food only when I'm hungry.
__ I am confident I can keep my appetite under control.
__ I walk or get purposeful exercise at least 4 times per week.
__ I am very aware of my choices and how they affect my body.
__ I say no to the latest diet or supplement promising quick results.
__ I know if I'm going to be lean, I have to take daily action.

Nutrition Self-Evaluation:
__ I think about what I eat and how it impacts my health.
__ I have high energy to do all the things I want and need to do.
__ I read labels and choose many foods based on that information.
__ I eat 2-3 servings of fruit each day.
__ I eat 3-4 servings of vegetables each day.
__ I choose whole-grain products over more processed foods.
__ I know how much fiber I'm eating daily.
__ I drink 10-12 glasses of water daily.
__ I eat breakfast every day.
__ I eat a good source of protein with my breakfast.
__ I choose and eat lean protein with my lunch.
__ I limit my empty calories to less than 15% of my total diet.
__ I limit caffeine and other stimulants, such as over-the-counter diet aids.
__ I take a multivitamin daily.
__ I take an antioxidant supplement daily.
__ I choose "healthy" fats in my diet, such as flaxseed, fish oil, or olive oil.

Fitness Self-Evaluation:
__ I crave activity and find ways to move more each day.
__ I enjoy exercise and how it makes my body feel.
__ I have high energy to do all the things I want and need to do.
__ I make exercise and activity a priority in my life.
__ I understand the need for aerobic, strength, and flexibility training.
__ I engage in aerobic activity 4 or more times per week.
__ I take the stairs or park far away whenever I can.
__ I monitor my heart rate and know I am exercising safely.
__ I am injury free and able to engage in most activities.
__ Being healthy and fit is important to me.
__ I listen to my body and know what it needs.
__ I wear appropriate and quality shoes for exercise.
__ I have a very active life and am moving throughout the day.
__ I work out my major muscle groups 2-3 times per week.
__ I can easily touch my toes without bending my knees.
__ I maintain strong abdominals.

Score each self-evaluation by adding the total of each section to determine in which area you are struggling the most.
(40-48 Excellent; 31-19 Good; 22-30Fair; less than 21 = Poor)
As you look beneath the surface you may see that some of your issues are mental, physical, spiritual, or most likely a combination of these. Now that you know your weak and strong areas, improvement depends on your ability to understand key truths, make critical decisions, and implement changes in mind, body and spirit. If you would like additional help on your journey, contact me so that I may guide you in making significant steps toward a healthier you.

A Time for Fasting

Biblical fasting is the practice of voluntarily staying abstinent from food for spiritual purposes. It requires precautions so consult your doctor if you are taking medications or have a chronic condition are pregnant or nursing.
Matthew 9:15 Jesus declared that when He left the earth His disciples would fast and pray.
Matthew 17:21 He also declared that there are special situations where only through prayer and fasting miracles would manifest.
God answers prayer and He listens closely to His people when they pray and fast. Let’s seek God in this season to move in a miraculous way…

How you begin and conduct your fast will determine your success. By following the 7 steps below recommended by Celebration Church you can make your fast more rewarding...
1. Set your objective. Why are you fasting? Some fast for spiritual renewal, guidance, healing, resolution of problems, or grace to handle a situation. The Holy spirit can clarify His leading and objectives during your fast.
2. Make your commitment. Pray about the kind of fast you should do. Jesus implied that all His followers should fast. Decide how long you will fast, the type of fast God wants you to do, what physical or social activities you will restrict, and how much time you will devote to prayer and God’s word.
3. Prepare Yourself Spiritually. Repent unconfessed sin and accept God’s forgiveness. 1 John 1:9 Prepare your heart.
Seek forgiveness from all whom you have offended, and forgive all who have hurt you. Mark 11:25, Luke 11:4 Ask God to fill you with His Holy Spirit, Ephesians 5:18. Surrender your life fully to Jesus as your Lord & Savior; refuse to obey your wordly nature, Romans 12:1-2.
Meditate on God’s attributes: love, sovereignty, power, wisdom, faithfulness, grace, and compassion, Psalm 48:9-10. Begin your fast with an expectant heart, Hebrews 11:6.
4. Prepare Yourself Physically. Consult your doctor if you have a chronic condition. Do not rush into your fast. Eat smaller meals before starting your fast including raw fruits & vegetables. Limit your activity. Exercise moderately and rest as much as you can. Expect physical discomforts such as hunger pains, dizziness, weakness, or sleepiness. The first 2 or 3 days are the hardest. After that you should feel a sense of well-being.
5. Put yourself on a Schedule. Set aside time to be alone with God. Listen for His leading. In the morning begin with praise and worship then read and meditate on God’s word. Invite the Holy Spirit to work in you, Philippians 2:13. Invite God to use you. Pray for His vision for your life. Around noon return to prayer and God’s word and take a prayer walk. Spend time in intercessory prayer. In the evening get alone to “seek His face.” You may want to meet together for prayer with others fasting. Avoid T.V. or other distractions to focus spiritually.
A dietary routine is helpful: 5-8 am: fruit juices freshly squeezed or diluted with water; 10:30-noon: fresh vegetable juices; 2:30-4 pm: herb tea with a drop of honey; 6- 8:30 pm: broth made from fresh vegetables. Juicing can be done with many different fruits and vegetables: watermelon, lemons, grapes, apples, cabbage, beets, carrots celery, or leafy green vegetables. Avoid caffeine, gum or mints since they stimulate digestive juices.
6. Break your fast gradually. Try several small meals or snacks each day including salad and steamed vegetables.
7. Expect Results. Humble yourself before the Lord; repent, pray and seek God’s face. Meditate to experience His presence, John 14: 21.