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The Club, Issue #024
February 16, 2022

Newsletter Issue #24 - February 2022

Happy Heart Health Month! Not only is February an opportunity to celebrate love with Valentine's Day but it's also a chance to reinforce and celebrate the importance of heart health.

In this newsletter, you'll find...

📍What Kind of Exercise Helps Our Heart?

📍Heart Healthy Sample Workout Schedule

📍I ❤️ Homemade Soup!

What Kind of Exercise Helps Our Heart?

Keeping your heart healthy is dependent on many things. Not the least of which is exercise.

Good news! The same types of exercise you do to reduce stress, reduce disease risk, and strengthen your muscles, will also keep your heart healthy. Cardio, strength training and mobility work.

Cardio exercise, especially, like walking, running or biking, will strengthen the heart muscle and make it pump more efficiently. Exercise will also lower your blood pressure and reduce excess weight so your heart doesn't have to work so hard. Getting at least 30-60 minutes of vigorous exercise 4-5 times per week will get you well on your way to a healthy heart.

Make sure the exercise you do raises your heart rate or it won’t be very effective. No Sunday strolls! You should be breathing hard and feel your heart pounding. Monitoring your heart rate with a watch or other device isn’t necessary but can be helpful if you’re into that.

If you want to check that you’re working optimally, figure out your target heart rate by first figuring out your maximum heart rate. Use the formula 220 - your age for max heart rate. Then multiply that result by 60% and 85% to get the range for exercise.

For example: 220 - 48 = 172bpm max heart rate 172 x .6 = 103bpm for 60% 172 x .85 = 146bpm for 85% So the optimal range for exercise heart rate for a 48 year old is 103-146 beats per minute. There are more detailed formulas that account for additional factors but this is enough to get you started.

Whether you choose to monitor your heart rate during exercise or just wing it and get a good sweat going, the bottom line is exercise keeps your heart healthy so just do it!

Heart Healthy Sample Workout Schedule

Sometimes trying to fit all the things into your week can feel like trying to herd cats but the importance of heart health and exercise can't be ignored and is well worth the aggravation of juggling your routine. Below is a sample workout plan that might help you out.

Strength training can be as simple as sets of bodyweight exercises like squats, sit ups, lunges, push ups, tricep dips and Burpees or more complex like a program from a trainer at a gym.

Mobility work can be static stretches as well as more dynamic, controlled moves like arm circles, hip swings and ankle/foot rolls.

I ❤️ Homemade Soup!

Soup is such an easy and HEARTwarming meal when its cold out. But many store bought, canned soups are high in sodium and preservatives (NOT good for your heart). Homemade soup is easy. There are hundreds of recipes to suit all different tastes but you can throw anything you like in a pot with some seasoning and broth, let it simmer for a bit, and you have lunch! This way, you control the ingredients.

Simple Soup Starter 6 cups vegetable (or any type) stock 1-2 cups cooked rice 1 bag frozen, mixed vegetables Salt Pepper Garlic Bay leaves

Combine all ingredients in a pot and simmer. Taste for seasoning and strain out the bay leaves before serving.

Sometimes I’ll add beans if I have them or a scoop of tomato paste. This thickens it and adds flavor. I’ll also use pasta instead of rice. Whatever appeals to you. If you eat meat, you can add that too. Soup freezes well as long as its not cream based and its a good way to use up leftovers.

Next time you're stuck for what to make that is simple and filling, throw together a pot of soup!

Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books
Questions, comments, topic suggestions? Talk to me!
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