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Healthy Heart Diet
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nuccia
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PostPosted: Fri May 11, 2007 8:16 am    Post subject: Healthy Heart Diet Reply with quote

Hi Everyone..

After the recent problems we've experienced in my home, we've all decided to start eating a bit healthier and I was hoping that you all would care to share some recipes to help. I'm finding it so difficult to be creative these days..

I look forward to trying out some of the recipes you post.

Thanks

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Kim
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PostPosted: Fri May 11, 2007 4:04 pm    Post subject: Reply with quote

Don't know about specific recipes, but I can give cooking tips

- Cook with olive oil, extra virgin is best.

- Reduce your use of salt, replace salt with spices and peppers.

- Saute or bake, no deep frying.

- Marinate with fat free Italian dressing and/or with lemon juice (fresh lemons squeezed work best).

- Lean cuts of meat (but reduce red meat as much as possible), chicken breast (boneless, skinless) is versatile, fish is also good. Supposedly pork is also good (according to my husband).

- Add veggies to everything, or try to make grains and veggies the focal point of the meals, rather than having meat as a main dish.

- Read up on the Mediterranean Diet - very heart healthy.

- Smart Balance is a good butter substitute, and has Omega-3 (a fish oil) and other heart-healthy ingredients, and is very versatile. We haven't used butter in many years. We used to use ICBINB, but have switched to Smart Balance.

- Stock up on garlic bulbs and chop up at least a whole bulb or two to keep minced and refrigerated in water for ease of "tossing in" when cooking. Then the water also takes on the garlic flavor and you can use the water in cooking Smile

- Drink lots of water. Our Brita pitcher is emptied and refilled a few times every day.

- Cut down on - or eliminate - soda and other sugary junky drinks. Drink herbal teas, regular tea (antioxidants, along with green tea), and water.

- Periodically review your work and family schedules, and also extracurricular activities. If there are activities (or people) that add a lot of unnecessary stress to your lifestyle, consider eliminating or reducing your contact or involvement. This includes internet forums (I had to do this with a few forums also). It's not worth the stress and heart troubles these situations can cause.

- If you start feeling like you're having heart problems, palpitations, fibrillations, etc. -- increase your water intake. I learned that sometimes when we're feeling really tired or having heart symptoms, it's due to exhaustion, stress, and low blood volume. Increase the blood volume by increasing your fluid intake, and that may ease the symptoms.

- Review your meds periodically as well to double check interactions and/or side effects that may crop up sometimes. I take two herbal supplements periodically as needed (Valerian and St. John's Wort), but I do review these supplements from time to time to make sure there is no interaction with my heart med. Also be sure there is no interaction between your diet and your meds (foods and medicines do interact, sometimes badly).

Just speaking from personal experience here. I'm on Inderal LA to manage my heart problems and I am mostly asymptomatic as a result. But sometimes I still have trouble (tired, stress, overworked, diet, etc.) so I have to be careful and monitor my stress, exhaustion, workload, diet, lifestyle, fluids.

HTH

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nuccia
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PostPosted: Fri May 11, 2007 11:06 pm    Post subject: Reply with quote

Awesome advice Kim, Thanks so much for taking the time to post this.

I have been buying things with Omega-3 in them lately and have been concentrating more on veggies and healthier meat choices. We only have red meat once a week now and never more then 3 oz per person. Meanwhile, I found I lost 2 pounds last week which is great since I want to lose about 15 pounds, but slowly..the right way. I've also discovered I love flax bread but I can't eat too much since it does cause you to gain weight..bread is my weakness anyway.

Speaking of food..husband was supposed to make BBQ (Salmon steaks tonight) but he fell asleep so I guess I should go cook. Have to work overnight tonight so it looks like its going to be a long evening.

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goganga
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PostPosted: Sat May 12, 2007 11:46 am    Post subject: Reply with quote

I think that these cooking tips are healthy for everyone, aren't they?
Thanks Kim! Wink

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Di troppe cose non so cosa farne, per me che avrei bisogno di poche immagini ma eterne. (G. Gaber)
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nuccia
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PostPosted: Sat May 12, 2007 4:18 pm    Post subject: Reply with quote

goganga wrote:
I think that these cooking tips are healthy for everyone, aren't they?
Thanks Kim! Wink


They most certainly are. I try now to get everyone to eat healthy for two reasons.

1. To avoid making several different meals and buying different foods for everyone.

2. I'm thinking of the children's future and I don't want them to end up like "us". I also insist now that they go outside everyday and do something. I've banned their computer time and TV time so that they're only on it a little each day.

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Rosie B.
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PostPosted: Sat May 12, 2007 11:02 pm    Post subject: Reply with quote

Nuccia, Kim has given you some great ideas that are so right.

You can modify your favorite recipes too just by leaving out oils, eggs and cheeses. Anything that leaves a greasy feel to it isn't good in your food. Think of it this way: isn't stuff that's greasy the hardest to clean? You have to use more soap to get rid of it. Well, it's the same way inside your arteries, grease is hard to clean out of them too.

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goganga
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PostPosted: Sun May 13, 2007 5:13 am    Post subject: Reply with quote

Wise words, Rosie. I've never thought about it. You are so right!

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Di troppe cose non so cosa farne, per me che avrei bisogno di poche immagini ma eterne. (G. Gaber)
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Rosie B.
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PostPosted: Sun May 13, 2007 10:49 pm    Post subject: Reply with quote

back about 12 years ago when I needed to lose weight I simply started by getting rid of all the oil, butter, and cheeses I had in my refrigerator. Wow, what a difference it made. Everyone, except vicky, who is just naturally very thin started to lose weight. I learned to use more spices as Kim suggested and saute things in simple water or vegetable broth. I never was a heavy user of salt so I needed no adjustment there.

Also, if you wake up in the morning and see puffy eyelids this is due to a meal that was heavy in salt the night before. Salt retains fluid in your body and excess salt is not a good thing for anyone.

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nuccia
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PostPosted: Sun Jun 03, 2007 11:52 am    Post subject: Reply with quote

Just to follow up on this..I weighed myself yesterday and I actually lost 6 or 7 pounds! Applause Applause

I did nothing major,,,I watched what I ate (but I still ate full meals), I spend more time walking..I didn't drive to work or home everyone and I need things around the house that were slightly more physical than I usually did. Even my face looks more relaxed..and Lou looks great. I haven't seen him look this young in years.

What a difference a bit of monitoring of your lifestyle can make on your appearance. I a few more pounds and I'll be where I want to be..I never wanted to be skinny..I just wanted to find my waist again. Dancing Dancing

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goganga
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PostPosted: Sun Jun 03, 2007 11:58 am    Post subject: Reply with quote

Congratulations Nuccia! Dancing

I do need to change my lifestyle too. I don't walk, I always ride my motorcycle. I should forget about it for awhile... Anxious

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Di troppe cose non so cosa farne, per me che avrei bisogno di poche immagini ma eterne. (G. Gaber)
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nuccia
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PostPosted: Sun Jun 03, 2007 12:09 pm    Post subject: Reply with quote

You really should..its not too bad. I used to walk all the time and its a nice way to clear your head, too. Especially now that the nice weather is here and you can see all the flowers in bloom. There really is a life out there..we're usually just to busy to enjoy it.

Lou walks a lot now. Sometimes, hes gone for hours at a time..and he takes the dog too. I wish he would take the kids sometimes but they're usually outside playing anyways so its a win-win for everyone.

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goganga
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PostPosted: Sun Jun 03, 2007 12:15 pm    Post subject: Reply with quote

You are so right, Nuccia, but when I go to work I'm always in a hurry. I have to go to the office, then to the bank, to the post office, to the accountant... so it's faster going with my motorcycle. Eh?

Anyway, I'll try to find more time for myself!

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Di troppe cose non so cosa farne, per me che avrei bisogno di poche immagini ma eterne. (G. Gaber)
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Rosie B.
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PostPosted: Thu Jun 07, 2007 6:24 pm    Post subject: Reply with quote

Goganga, please find the time to walk.

I do it late at night with my two children. It takes us an hour and twenty minutes to do 4.6 miles. We talk about everything. I think these walks have actually helped me keep my sanity.

I have been doing these walks for over twleve years now.

Many mornings I also do a shorter 2.2 mile walk with my husband. He changed after his stroke. Before his stroke he would complain that I "walked too far." Now he never misses his daily walk.

Healthy diet and exercise go hand in hand towards making a person look and feel better.

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nuccia
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PostPosted: Thu Jun 07, 2007 10:40 pm    Post subject: Reply with quote

I agree..My husband now talks daily. Sometimes he takes off for up to four hours (which helps me keep my sanity, too). Sometimes I go with him but usually he goes alone..

I think he uses the time to think! But I tell you..he definitely looks better.

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Carole B
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PostPosted: Thu Jul 05, 2007 11:12 am    Post subject: Reply with quote

I can both identify with and appreciate what you are all saying about walking.... but until a person is (almost) no longer able to do so you just don't realise how much you would miss it. I really do miss being able to walk far anymore - not only physically which is VERY important, but also mentally.

I see so many beautiful places that I would like to walk in or around, but I know I can no longer do it. It's the same when I go up to the higher parts of the mountains - over 1000m (3300ft) - I am not supposed to walk or exert myself, AT ALL, due to the low oxygen levels at that height and above. If I am going above that height then I have strict instructions not to 'linger', but to look - and then keep driving!

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