Matters of the Heart

Have you heard of the book “The Best Yes” by Lysa TerKeurst? The premise of the book is this. When you say “Yes” to something you are simultaneously saying “No” to something else.

There is no time like the present to focus on our BEST YES for our cardiovascular wellbeing.

When it comes to our life, we have one chance to get it right. We don’t get a redo. We may get an opportunity to have a surgery or manage chronic illness, but we will never get the chance to be the best version of ourselves ever again.

Think about this, what are you saying “Yes” to when it comes to your health? If you practice examining your choices, you are likely to see improved health and movement in the direction of your goals.

An example to ponder:

Break room dilemmas. You walk in with the best of intentions, then the box of donuts is sitting there staring at you. In the back of your mind, you remember those New Year’s Resolutions, the waistline measurement you are wanting, the jeans you want to fit into and that number on the scale you want to attain. Even as you are thinking of these things, your hand reaches into the box and as you bring the delicious delicacy to your lips. Just as you go to take that first bite you STOP and think, “what am I saying No to when I say Yes to this donut that I don’t really need”?

This is just a silly example of being mindful of your choices. Consider it though, are you saying “Yes” or are you saying “No” to your future wellness?

Let’s be reasonable. There is no need to be over the top extreme and never enjoy a tasty treat. The all or nothing limiting regimen may be good for a short-term goal, but we are focusing on a sustainable lifestyle plan.

The 80/20 principle is a good rule to follow. 80% of the time be intentional choosing quality nutrition. Allowing the remaining 20% for those celebrations and special occasions that you may want to indulge a little. This principle applies to activity too. Take note of how you are spending your free time. Are you being active or binge-watching show after show? The key is to not confuse the 80% for indulgences. When this happens, we turn in the opposite direction of wellness.

Early prevention is the best way to avoid heart problems. Developing a lifestyle plan and sticking to it will guide you toward better health and quality of life.

Below are some strategies to improve heart health

A Heart Healthy Diet:

Make a colorful plate: Include fresh vegetables and fruits (4-5 servings each daily).

Choose Lean Protein: Substitute 3-4 meals weekly with fish or Plant Based Protein sources.

Include Grains: Add Quinoa, brown rice, oats to at least 1 meal daily.

Know your Fat: Choose low fat or fat-free dairy and healthy oils for cooking and dressings.

Tips: Avoid energy drinks, processed foods and shop the outer aisles at the grocery store

Lifestyle Modifications:

Hydrate: Drink adequate water daily. There are water calculators to determine how much is right for you for your weight, the amount of exercise you do etc. but a good general formula is to take your body weight divided by 2 and that equals the number of ounces of water to consume daily (up to a gallon). Example: 150lb / 2 = 75 ounces of water daily. Note: this does not include the water used to make your coffee or tea. If you don’t like plain water, try adding lemon, lime, berries, or cucumber for added flavor.

Move: It is recommended to exercise 30 min a day, 5 days a week. This doesn’t have to be a run on the treadmill. Be creative. Dance in the living room with your family or skip with your grandkids. According to an article by a Harvard Health Publishing Special Health Report: Walking 2.5 hours a week can cut your risk of heart disease by 30%!

Limit or Eliminate: Alcohol consumption, Nicotine, and illegal substances.

Rest/Sleep: Rest your brain, sit in silence, journal, meditate 15 min a day. Keep a consistent sleep schedule. Create a relaxing bedtime routine. Some ideas include a hot bath before bed, low lights and/or relaxing music and avoiding blue light 1 hour before sleep. 6-8 hours of sleep is recommended nightly.

When it comes to Matters of the Heart, your health is yours and yours alone. You are the driver of your wellness bus. You get to decide, what is your Best Yes?