Every Move Matters

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Everything Counts: Lifehack your way to 30 Minutes of exercise a day

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Are You Missing the Signs of Angina Pectoris?

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angina pectoris infographic

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How You Can Have A Healthier Heart in 10 Minutes

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We all know that a big part of living a healthy lifestyle is staying active. In fact, staying active is critical for heart health.

You already know that living an active life is critical for a healthy heart. Staying active lowers your risk for heart disease.

You need at minimum 30 minutes of moderate-intensity activity every single day.

You can break that 30 minutes up into 3, 10 minute sessions and the benefits stay the same. So, here are a few activities that you can do for 10 minutes, that will help keep you active and help protect your heart!

These are all easy to do, and you may already do some of them every day. These all count toward your daily goal, and you’ll get a calorie-burning boost as well as long as you do the activity for 10 minutes:These are just a few of the activities you can do every day to keep your heart healthy.

  

  • Dance around the house- 54 calories
  • Go for a walk with someone after dinner -38 calories
  • Play a game of of tag with kids – 46 calories
  • Garden, using a shovel – 46 calories
  • Sit on a exercise ball instead of a chair at your computer – 28 calories
  • Take your dog for a walk – 32 calories
  • Push your kids or grandchild in a stroller – 28 calories
  • Jump on a mini trampoline while you watch TV -40 calories

These are just a few of the activities you can do every day to keep your heart healthy.

If you have any activities that you enjoy, please share them with us in the comments!

 

Image: SmartBalance

Apple & Peanut Butter Pork Chops

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peanut butter

 

Even though it is pretty high in calories, peanut butter is pretty healthy, in moderation. It actually is loaded with heart healthy fats, can help you feel full for a pretty long time, which can help you eat less, and research shows that it can help to decrease your risk of diabetes and heart disease.

With that in mind, here is a heart healthy, recipe using peanut butter.

Ingredients

4 center cut pork chops
• 1/2 cup apple, chopped
• 1 large shallot, minced
• 1/4 cup seasoned bread crumbs
• 1/4 cup creamy peanut butter
• 1/2 cup apple jelly, melted
• cooking spray
• salt and pepper, to taste

Preparation

Preheat oven to 450 degrees. Using a small knife, cut slits in the pork chops horizontally from the outside edge. Mix together apple, shallot, bread crumbs, and peanut butter. Stuff the mixture into the pork chops. Secure edges using toothpicks.

Using an oven safe frying pan, spray with non-stick cooking spray . Season pork chops with salt and pepper to taste and fry over med-high heat, about 4 minutes each side. Turning only one time.

Remove the pork chops from the stove and place in the oven. Cook and additional 20 min the oven.

Baste pork chops with the melted jelly during last 5 minutes of cooking.

Enjoy!

40 mins Serves 4

Image: Stephen Dann

5 Snacks That Fight Heart Disease

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blueberries

 

Even though genetics do play a major role in heart disease, your lifestyle choices are a big part of your overall heart health.

Exercise, diet, and stress levels will ultimately be the deciding factor in preventing and reversing heart disease.

But, there are things you can do, to outsmart your genetics and the following 5 snacks are just one of those ways. They are quick, powerful and easy to take with your anywhere.

Dark chocolate

Research shows that eating Dark Chocolate can lower your risk of heart disease. Which is good enough for me, but if you need more reasons to eat chocolate, and it does need to be dark chocolate here are a few more.

Dark chocolate has a very high percentage of cocoa. Cocoa is rich in flavanols, which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.

 Blueberries

Studies show eating one or 2 cups of blueberries per day can lower triglycerides, improve cholesterol levels, and protect against oxidative damage that leads to clogged blood vessels. They are full of antioxidants and phytonutrients.

Apples

An apple a day keeps the doctor away. That saying really is true. Apples have been shown to to lower LDL (bad Cholesterol) levels and are chock-full of high powered antioxidants.

Garbanzo beans aka Chickpeas

Beans, Beans good for your heart the more you eat the more you….well you get the picture. But it does seem like that saying is more than true for more than just gas issue, which by the way chickpeas rarely cause gas like other legumes. But, all beans are very good for your overall heart health. Why? They are loaded with soluble fiber which does help lower cholesterol all while providing antioxidants, omega-3 fatty acids and potassium. From a snack point of view, they are delicious roasted or made into hummus.

 Almonds

Calorie for calorie, Almonds just have more heart protecting nutrients than just about any other nut. Walnuts came in 2nd place, so don’t feel guilty if you actually prefer them over walnuts. Almonds have fiber, potassium, Vitamin E and are full of monounsaturated fat, which is the kind you want.

Image: BobMacInnes