Heart Tips for Mike

Hi, friends! How are you? I’m a little down!

This morning, I woke up to take my Medical Nutrition Therapy exam. The end result was not so hot. After studying all day yesterday, I was really disappointed with the outcome. It’s hard not to get down on myself but I have to keep in mind that as long as I’m doing the best I can, the rest will fall into place. It always does. Right after I received my final score, I emailed my professor. Hopefully, we can meet this week and discuss better studying strategies for yours truly.

Breakfast

After the exam setback, I found myself both hungry and indecisive. I didn’t want to make something that required a lot of effort because, quite frankly, I wanted to sit on my rear and chill out. 

I wanted cereal but I also wanted peanut butter. For some reason, I was craving it! So, I made both happen. One bowl of Nature’s Path Flax PLUS flakes in almond milk and an apple with peanut butter satisfied both cravings. Per usual, a hot mug of coffee was also enjoyed!

Lunch

After breakfast, my mom and I chit-chatted for a bit before getting ready for church. When we got home, I was totally ready for some lunch! I assembled a meal of leftovers.

I made a heartier salad out of the cabbage slaw I enjoyed yesterday by combining it with kale, broccoli and diced avocado, although you wouldn’t be able to tell from the above picture. Instead of Where’s Waldo?, we can play Where’s Avocado! Anyways, I enjoyed the salad with a Tone It Up black bean burger, topped with fresh primavera veggies my mom made this weekend. I’ve been so spoiled with my mom’s homemade cooking!

Heart Tips for Mike

The other day, Danielle Liss, chief marketing officer for FitFluential, lawyer and author of the blog Kitten a Go-Go (she’s a busy woman!), reached out to us healthy living bloggers for some help. Danielle’s father, Mike, had a stroke and suffers from common residual effects. (You can read the full post here!)

In the spirit of American Heart Month, Danielle asked bloggers to contribute some heart-healthy dietary and/or exercise tips. Coincidentally (I think not!), we have been learning about cardiac-related nutrition therapy in my Medical Nutrition Therapy course. So, this comes at the perfect time for me to give Mike some tips to keep his ticker going strong!

Hey Mike! (Source)

Disclaimer: This advice is gathered from my experience as a nutrition student. Please check with your medical doctor before making any changes to your lifestyle!

• Let’s Eat!
• I would recommend a heart-healthy lifestyle modeled after the Therapeutic Lifestyle Changes diet. This lifestyle takes all major heart-related risk factors into account. If followed, it will lead to weight loss (specifically in the abdominal area), decreased blood pressure and decreased cholesterol. This is a great option because it is a lifestyle change – not a “diet” – that one can be sustained for life.
• The Basics of the Lifestyle
• Low saturated fat and high intake of mono-unsaturated fats (MUFAs) can lower cholesterol. 
• Key point: Don’t be afraid of eating healthy fats! Studies show more MUFAs=increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol)!
• Foods items : olive oil, avocados, nuts, seeds, peanut butter, low-fat or fat free dairy, lean (skinless) and unprocessed meats
• 10 – 25 grams of soluble fiber per day can lower both total and LDL (bad) cholesterol, as well as regulate blood sugar levels.
• Food items: oatmeal/oat bran, fruits, vegetables, beans, nuts
• Have fruits and/or veggies at every meal!
• Sample Meal Plan
• Now that we’ve covered a couple of basic tips, here are some examples of heart-healthy meals and snacks for Mike to enjoy!
• Breakfast:
• 1/2 cup oatmeal and 3/4 cup almond milk, organic soymilk, or skim milk (toppings: fresh berries, chopped apple, organic raisins, 1 Tbsp. chopped walnuts, cinnamon, nutmeg)
• Mini whole-wheat bagel with 1 1/2 tsp. Earth Balance (Smart Balance also works), 1 cup calcium-fortified orange juice
• Raisin Bran (Nature’s Path and Cascadian Farms are great brands) with 1 cup almond milk, organic soymilk, or skim milk, apple/orange/pear/banana
• Snack:
• Plain soy yogurt or greek yogurt with nuts sprinkled on top
• Apple or banana with 2 Tbsp. natural nut butter (look for ones with no partially hydrogenated oils)
• Lunch:
• Sliced fresh (not deli) meat on whole wheat bread with  1 tsp. plain/spicy mustard, lettuce, tomato
• Leafy green salad (spinach, kale, romaine, arugula) with cherry tomato, carrots, cucumbers and oil-based dressing (Annie’s makes delicious dressing)
• 1 piece of fruit
• Snack:
• 1/4 cup nuts or KIND bar, 1 piece of fruit
• 4 Tbsp. hummus with baby carrots/celery sticks/broccoli florets/cherry tomoatoes
• Dinner:
• 1 cup cooked whole wheat pasta with  marinara sauce, 1/2 cup roasted broccoli and asparagus seasoned with pepper, mrs. dash and 2 tsp. olive oil (Recipe for marinara sauce here)
• Stir fry with tempeh or lean chicken breast & mixed vegetables (Recipe here)
• Let’s Work It Out!
• 30 minutes of exercise 3 – 4 times per week. This can be in one session or split up into two 15-minute sessions or three 10-minute sessions.
• Since Mike has balance-related issues, it would be best for him to do seated exercises, like these:
• Aerobic Exercises: riding a stationary bike (hold onto handles for support), this seated workout
• Strength Training: this upper-body workout or this upper-body workout, seated abs workout

I hope this helps you out, Mike! I know this is a lot of advice and it can be overwhelming. Read it over a few times with your family. Then, sit down and start planning. You can do this! If you need anything, feel free to email me at heather@fortheloveofkale.com. 

Okay, loves I’m off to work. Have a great Sunday!

Stay lovely,
Heather