How I Keep My Heart Healthy #HeartHealth #HeartMonth

Author: Silvie February 1, 2019 4 Comments

Did you know that February is American Heart Month? That’s why I want to share with you a few of the products I use to keep my heart healthy. If you are interested in seeing what they are keep reading.

How I Keep My Heart Healthy.

There are many things I do to keep my heart healthy and prevent heart disease. You may already know that exercise and a good diet can keep your heart healthy and strong. So let’s start there…

Exercise

Exercise has always been a big part of my life. Even more so after my surgery in January last year. I like to work out every day, and I’m grateful to have a hubby that is very supportive. I work out both at home and at the gym. I am going to share with you what I like to do when I work out in both places.

Elliptical Machine

Time: 20 minutes (at home I use this one)

I like to alternate periods of hard work with recoveries of lighter-intensity work. This gives me a bigger calorie burn. I do this by pushing myself during the intervals, working at an 8 or 9 on a 10-point scale, with 10 being my maximum ability and 1 being sitting still. During the recovery period I cut my pace to a 5 or 6 on that same 10-point scale. Here is my elliptical routine.

15-second interval, followed by 15-second recovery. Repeat once.
30-second interval, followed by 30 seconds of recovery. Repeat once.
45-second interval, followed by 45-second recovery. Do not repeat.
1-minute interval, followed by 1-minute recovery. Repeat 3 more times.
45-second interval, followed by 45-second recovery. Do not repeat.
30-second interval, followed by 30-second recovery. Repeat once.
15-second interval, followed by 15-second recovery. Repeat once.

Cool down for 3 minutes. Then when I’m at the gym I hop on the treadmill. If I’m not at the gym, then I hop on the stationary bike.

Treadmill

Time: 30 minutes – When I really want to challenge myself I repeat my routine a second time for a total of 1 hour on the treadmill.

When using the treadmill I like to also challenge myself with intervals. I make constant changes in intensity, incline, and speed. This not only helps me get fitter, it also lets me work harder in less time. I use the same point scale of 1-10 as above. Here is my treadmill routine.

Minutes 0-5: Leave the incline at 0% (flat). Walking at a 4 on my point scale.

Minutes 5-7: Set the incline at 5% and adjust my pace in order to work at a 7 in my point scale.

Minutes 7-8: Keep the incline at 5% and back down my pace slightly to bring my effort down to a 6.

Minutes 8-14: Bump up the incline to 6% and I rev up my pace to bring my effort up to a 8.

Minutes 14-17: Lower the incline to 4% and I slow down my pace
to bring my effort down to a 5.

Minutes 17-19: Raise the incline to 5% and I rev up my pace again
to bring my effort up to a 7.

Minutes 19-20: Keep the incline at 5% and I back down my pace
to bring my effort down to a 6.

Minutes 20-21: Lower the incline to 2% and push my pace until I am near my max effort at a 9.

Minutes 21-23: Raise the incline to 4% and I slow down my pace
to bring my effort down to a 5.

Minutes 23-25: Raise the incline back to 5%, and push my pace back up to an effort of 7.

Minutes 25-26: Keep the incline at 5% and slow down a little bit, to bring my effort down to a 6.

Minutes 26-30: Lower the incline to 0% and slow down to bring my effort down to a 4.

Stationary Bike

Time: 60 minutes (at home I use this one)

I do this bike routine when I’m not at the gym. It helps to build endurance since it’s a lower intensity workout. However I enjoy my treadmill routine more because I find the bike routine a bit of a drag since it’s longer lasting and not that much fun. I make it better and go quicker by listening to my favorite tunes. Here’s my bike routine, keep in mind that I always use my 1-10 point scale in effort.

Minutes 0-5: I use a light resistance, making sure to keep my effort at a 5.

Minutes 5-10: I bump it up to a moderate resistance and pedal faster. Effort level of 7.

Minutes 10-15: Shift into a heavy resistance and slow down a bit. Effort level of 8

Minutes 15-20: Keeping it at a heavy resistance, slow down some more. Bring my effort level to 7.

Minutes 20-25: Shift to a lighter resistance and pick up the pace. Effort level of 5.

Minutes 25-30: Move into a moderate resistance and go a bit faster. Bringing up my effort level to 6.

Minutes 30-35 Go back to a heavy resistance and slow down. Effort level of 7.

Minutes 35-40: Shift down to a moderate resistance and pedal faster. Effort level of 6.

Minutes 40-45: Time to go to a heavy resistance, and go slower. Effort level of 7

Minutes 45-50: Bring back down resistance to moderate and use a faster pace. Effort level of 6.

Minutes 50-55: Shift back to a heavy resistance and slow down pace. Effort level of 8.

Minutes 55-60: Winding down, yes I am nearly done! Change to a light resistance and speed up pace. Effort level of 5.

Whenever I am at the gym I skip the bike and go from the treadmill to the rowing machine. I have to admit, this one is my favorite!

Rowing

Time: I normally say I will do 30 min. but since it’s my favorite I always tend to go over that time. So for this feel free to make it as long or short as you want.

I love that my rowing routine gives me a low impact workout. This is especially good on days that my Fibromyalgia acts up. I also love that even though it’s low impact it’s still a full body workout. I usually end my day at the gym with this routine. However on days I get a Fibro flare up I still go to the gym but only do my rowing routine.

Set the damper between 2 and 5, and warm up for 3-5 minutes at a comfortable pace.

I row 500 meters as quickly as I can, working at an effort level of 7 and 9.

Then I recover for 2 minutes at an easier pace, with an effort level of 4.

Repeat the 500-meter row and 2 minutes of recovery as many times as you like.

Make sure to cool down for 3-5 minutes at a comfortable pace.

While I enjoy going to the gym or working out in the basement, there are days that I just have way to much work to do. Even on days like this I like to still keep active so I use this mini strider. I simply place it under my desk and use it while I type away. I am actually using it right now.

Diet

Here are rules that I have lived by for quite some time now. Because of my surgery I have upped my protein intake, and I don’t have more than 4 oz of food at a time. But I am thankful for my pouch every day! Here are my rules.

Limit The Bad Fat

Switching to low-fat meat and dairy, and change to healthier fats like olive and canola oils.

Cut the Salt

Cook without salt, limit processed foods, and go easy on the salt shaker. I also use frozen veggies instead of canned ones. Since canned ones can have added salt.

Make Better Food Choices

I know it’s easier said than done. But try as much as you can to make better choices. Choose foods that are rich in nutrients, not just empty calories. I stay away from anything with sugar. Unless it’s natural sugars like in fruit, milk (skim), and yogurt. And don’t forget to experiment with whole grains. Try hulled barley, buckwheat, quinoa and berries.

Dental Hygiene

Yup you read that right. According to the Mayo Clinic, many studies have shown a connection between oral health and heart health. Poor oral health can cause heart attacks, as bacteria in your mouth travels into your blood stream and can cause blood clots/lead to cardiovascular disease. An easy way to promote better heart health is to focus on a healthy mouth.

I learned about this connection back when I worked in a dental office. From that moment on I made sure myself and now my family always take care of our oral hygiene. Here are our favorite dental products.

Our Favorite Toothbrush.

We were first introduced to Dr. Plotka’s Mouth Watchers toothbrush back in August 2017. Ever since I tried Dr. Plotka’s Mouth Watchers toothbrush I haven’t used another brand. This toothbrush is the softest I’ve ever tried, and I love how well it cleans! Thanks to its bristles that are different in length, I can reach into the nooks and crannies of my teeth better. Doctor Plotka’s Mouth Watchers toothbrushes do not irritate my gums, and after brushing my mouth feels extra clean!

Great oral health begins with brushing our teeth twice daily, but that’s a lot of bacteria for one toothbrush to handle. This same bacteria on your toothbrush can also cause the illnesses we’re trying to prevent. For those who want a healthier mouth and a healthy way to brush, look no further than Dr. Plotka’s Mouth Watchers toothbrushes! This toothbrush is embedded with naturally antimicrobial silver to eliminate 99.9% of bacteria build-up on the bristles within 6 hours after brushing! With Flossing Bristles™ that are ultra-thin at the tip to properly reach and brush away food and plaque in normally missed areas, Dr. Plotka’s Mouth Watchers toothbrush will help you step up your dental hygiene!

Dr Plotka’s Mouth Watchers toothbrushes are available on their website www.mouthwatchers.com and on Amazon.

Our Favorite Toothpaste.

When it comes to toothpaste we like CloSYS anticavity fluoride toothpaste. My boys don’t like the strong mint taste of most adult toothpastes. Which is why this one has been perfect. This toothpaste has a nice mint flavor that’s not too intense. Yet it’s perfect enough to leave a fresh minty feeling in your mouth.

Our Favorite Mouthwash

For mouthwash we also like the CloSYS brand and use their Sensitive Mouthwash. The mild mint flavor is an adjustment when you’re used to those over the counter strong mouth rinses. What I really love about it is that I have never had any other mouthwash leave our breath feeling as fresh as this one.

Check out more health related posts here.