Chronicles of the Heart Part 1: Why Heart Health Matters

It’s hard in the cold winter months to find the motivation to keep fit. With the days shorter and darker, it’s not exactly the ideal motivation to get you up and going. And with the layers and thicker clothing to disguise your fading toned tummy and lean legs, it's difficult to maintain a slender physique. The weather is warming up quick and the hot months are right around the corner, so you won't be able to hide in your baggy sweatshirts and loose jeans you've been living in all winter. The layers are coming off sooner than later so get ready! If you want that super trim and fit body come summertime, then you have to start now. No more excuses. No more procrastinating. It's go time TODAY.. 1. MAINTAIN A HEALTHY DIET. Most people think all calories are processed the same way and that it's only about the numbers. Well, hate to break it, but that's not the case at all. Calories are not created equal and there is such a thing as quality calories. For example, the calories in a piece of chicken are much better than the calories in a candy bar, and the calories in a doughnut are not processed the same way the calories in an apple are. Stay away from any processed carbs or foods, artificial sugars, and fat. Stick to a more wholesome diet and eat nutrient-rich, quality calories like eggs, chicken, quinoa, and vegetables. To continue eating healthy, plan out your meals in advance to refrain from making poor decisions when you get hungry or making a quick fast food stop. 2. CARDIO. Find cardio exercises that are fast paced and get your heart pumping, like interval training. Try to fit in at least 30 minutes to an hour of cardio 5 days a week. If you’re struggling to fit that into your schedule, don’t give up. If you can find at least 15 minutes to do a workout that gets your heart pumping a couple of times a day. So there shouldn't be any excuses! 3. STRENGTH TRAINING Even though cardio can do a whole lot of good for you, strength training is what will push you over the edge. It can help you get the final results you want and be the finishing touch to your success. Try working out by a mirror to stay motivated watching your body work hard. 4. DO THE LITTLE THINGS When you’re not at the gym doing cardio or strength training, try to do the little things outside of the gym. By doing so, it will advance your progress and help you achieve your goals quicker. Here are some examples of the little things you can do during the day that make a big impact and burn extra calories. Park farther away in the parking lot so you have to walk further Take the stairs instead of riding the elevator Sit up straight in your office chair Take your dog out for a walk Do sit ups during the commercial breaks when you watch tv Pace when you're on the phone Fidget and move around so you are never completely still Take the long route Do calf raises while you wash the dishes Laugh more throughout the day Time to start thinking about your summer body now. WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Protein is the foundation of building and increasing muscle tone. That being said, here are a few tasty ways to get in some additional grams throughout the day. Of all the macronutrients (carbohydrates, protein, and fat), protein is the one that’s been in the limelight recently. It’s getting the well-deserved attention for being such an essential element of a well-rounded diet. While there is such thing as getting too much protein, many people still struggle to get enough. If you have a hard time getting that protein in, or are just looking for some new snack ideas, here’s a few. Peanut Butter (2 tbsp): 188 calories, 8 grams protein Try to pair a natural peanut butter with a piece of produce like ½ an apple, or a stalk of celery. String Cheese (1): 80 calories, 6 grams protein If you’re restricting your calories, opt for a light string cheese. Many light string cheeses cost you no more than 50 calories. Hummus (4 tbsp): 100 calories, 5 grams protein Dip a nutrient-dense food in hummus, or a high-protein food. My favorites are bell peppers, carrots, or chicken. Protein Bar (1): 170 calories, 20 grams protein When looking for a protein bar, try to find one with high fiber and a low amount of added sugars. I like Quest Bars because they’re high in fiber and taste great. Almonds (1 oz): 160 calories, 6 grams protein While nuts will always have a high-fat content, and therefore a higher calorie count, they do provide a great source of healthy fat along with protein. This means they keep you feeling full throughout the day. Greek Yogurt (6 oz): 100 calories, 17 grams protein A new and popular food, greek yogurt is a great option for a snack, or even part of your breakfast. Many protein products can’t even compete with its natural goodness. Cottage Cheese (¼ cup): 120 calories, 15 grams protein Mix some fruit into your cottage cheese for a real high-protein treat. Raspberries are my favorite way to spice up this protein-packed dairy product. Cashews (1 oz): 160 calories, 5 grams protein For a quick and easy snack that doesn’t need to be refrigerated, cashews are a great option. They’re very nutrient dense so you don’t need a lot to feel satisfied. Tuna Fish (3 oz): 160 calories, 25 grams protein Add protein from a real meat source by grabbing some tuna fish for a quick snack. Eat it plain or with celery, whatever sounds good to you. Edamame (½ cup): 95 calories, 9 grams protein Steamed and salted is the most classic way to eat this Asian soybean. It’s a great snack for those winter months when you’re craving something warm. Turkey Jerky (½ oz): 50 calories, 9 grams protein Even more lean than its beef counterpart, turkey jerky is a great, protein packed snack that takes no prep for those busy days. Hard Boiled Egg (1): 80 calories, 6 grams protein The protein in eggs is some of the most readily available protein for the body to use. What that means is that you are not wasting your calories on protein your body can’t use. Now all you have to do is pick! Becca Capell iFit Head Trainer WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Carbohydrates are delicious and nutritious, but moderation is key. Here are a few ways to swap out some excess carbs. Pizza Crust- Try subbing your classic pizza crust with a low-carb cauliflower crust. Pinterest is full of great recipes for this, so find one that works best for your tastebuds. Just remember to choose a recipe that cooks the crust by itself first, and then again with the toppings. This way the center of your pizza isn’t soggy. Or opt for a portobello mushroom and broil your toppings. Hamburger Buns- I love mushrooms, but I know for many, the texture is hard to handle. If you do enjoy them, try subbing your hamburger buns for portobello mushroom caps. Throw them on the grill for a second to quickly heat them up, and then slap a juicy burger on it. If you don’t like mushrooms, try wrapping your burger in lettuce. A lot of restaurants will even do it at no extra cost. Mashed Potatoes- This swap is one I prefer over the carbolicious original. Growing up my mother fondly referred to them as ‘faux-tatoes’, because they were made from cauliflower. Steam a large batch of cauliflower, mash it, and mix it with your favorite potato add-ins. If you have the calories to spare, cream cheese transforms these from ordinary to a real treat! Taco Shells- Once again, lettuce comes to the rescue. Ditching taco shells for a lettuce wrap not only drops your carb count, but also eliminates some of those unhealthy fats. Plus, getting in some extra vegetables never hurt anyone. Noodles- Swap out those simple carbohydrates for some squash. Thinly slice the entire length of a zucchini, and use those long, thin slices to replace your lasagna noodles. With all the other goodness happening in lasagna, you’ll hardly notice that there’s no pasta. For spaghetti, try spaghetti squash with some delicious pasta sauce. This will save you both carbs and calories. Chips- Got a craving for something salty and crunchy? Try kale chips! I prefer young curly kale or lacinato kale when making kale chips. Just remember to remove the stems before baking. You can experiment with seasonings endlessly, so play around with it. If you need some inspiration, try this recipe. Becca Capell iFit Head Trainer WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.