February 2014
On the Blog: February is
5 Ways to Prevent
American Heart Month
Heart Disease
Find great recipes, exercises and tips to keep your heart strong and healthy at any age!
Heart-Healthy
Valentine’s Day Tips
10
Weightloss Smoothie of the Month
BEST FOODS For A Healthy Heart
Perfectly Pink Meet Miss February
Allix B! Join The Lucille Roberts Community:
@lucilleroberts
and find out how she stays fit during chocolate season on our blog!
Become a Social Ambassador for Earn POINTS. WIN Prizes! Find out HOW!
5
Ways to prevent
1
Heart Disease
Don’t smoke Known as one of the highest risk factors of developing heart disease, smoking can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. No amount of smoking is safe.
2
Exercise regularly Daily exercise can reduce your risk of this fatal disease. When you combine physical activity with other lifestyle measures, the benefits will be greater. Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week.
3
Get regular health screenings High blood pressure and high cholesterol can damage your heart and blood vessels. But if you haven’t been tested, you won’t know if you have these conditions or not. Regular screening can tell you what your numbers are and whether or not you need to take action.
4
Eat a heart-healthy diet Following a healthy eating plan can help protect your heart. This means eating foods that are low in fat, cholesterol and salt. Some examples can be fruits, vegetables, whole grains and low-fat dairy products. It’s also important to limit unhealthy fats.
By following a heart-healthy lifestyle, you can prevent the risk of heart disease. Use these five medication-free strategies to help lower your odds.
5
Maintain a healthy weight When you find yourself putting on weight in adulthood it can mostly be fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes. To check if your weight is healthy, calculate your body mass index (BMI). This considers your height and weight in determining whether or not you have an unhealthy percentage of body fat.
10 Best Foods
For a HealtHy Heart
“
1. Oatmeal
4. Olive Oil
7. Legumes
2. Salmon
5. Nuts
8. Spinach
3. Avocado
6. Berries
9. Flaxseed
10. Soy
”
Exercise is like an addiction. once you’re in it, you feel like your body nEEds it. — Elsa Pataky
Heart Healthy
Valentine’s Day Tips a proper diet and regular physical activity can be the key to a healthy heart. So, rather than giving your sweetheart a box of chocolate for this love-filled day, try indulging them with a heart-conscious gift or date:
g If you go to a restaurant to celebrate, orDEr onE EntréE to share. Most of the time, restaurant servings are enough for two. g Bundle up and plan an active outing such as sledding, ice skating, or gathering wood for a fire. ExErcisE is one of the best ways to a healthy heart. g If you were gifted a luxurious box of chocolates from your sweetie, pacE yoursElf. Stick it in the fridge or freezer and enjoy in moderation over several weeks. g cookinG at hoME is an excellent way to control the quality and amounts of what you eat.
Weight Loss SMOOTHIE OF THE MONTH
Perfectly Pink Give yourself an extra kick of sweetness with this heart-smart smoothie that’s packed with antioxidants!
1 1⁄2 cups pomegranate juice 2 cups fresh or frozen unsweetened raspberries 2 cups low-fat vanilla frozen yogurt
1 scoop vanilla Live Rite Combine all ingredients in blender.
ENJOY! • Recipe by Ilise Reilly •
g If you’re craving something sweet, try MunchinG on pieces of your favorite fruit or veggies.
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THE TOP
10
AMBASSADORS for February will each receive the three Bs of fitness
a gym BaG, sports BRa and, a water Bottle
Stop by the front desk to start “Shaking Up” your weight loss with Lucille Roberts Live Rite Shakes!