By Betty Murray
Having a healthy heart is about living an active lifestyle, eating heart-healthy foods, and avoiding foods that are bad for your heart. Last week, I outlined foods and nutrients you should include in your diet for a healthy heart. Now let’s take a look at some of the foods and ingredients to avoid, and why they do not promote a healthy heart.
High cholesterol, bad fats and high sodium can increase your risk of developing heart disease. Do you know why?
Cholesterol, in normal levels, is actually good for your health. But when it builds up to unhealthy levels, it can cause blood clots, heart attacks and heart disease. Foods high in fiber, such as oatmeal, kidney beans, apples and pears can help lower your low-density lipoprotein (LDL), also known as “bad cholesterol.” Foods that can significantly increase your levels of bad cholesterol include cheeseburgers, ice cream, some muffins, and even certain types of seafood, like lobster.
Bad fats are saturated and trans fats that are found in food like butter, margarine, cream, cookies, cakes, pies, and potato chips, to name a few. Saturated and trans fats increase your cholesterol levels, which can in turn, increase your risk of heart attack or stroke. On the contrary, monounsaturated and polyunsaturated fats, like Omega-3 and other essential fatty acids found in fatty fish, olive oil and avocados, will lower your cholesterol and thus your risk of developing heart disease.
Sodium contributes to a high blood pressure, which is a risk factor of heart disease. At the very most, you should consume no more than 2,000mgs of sodium each day. The less sodium in your diet, the healthier your heart will be. Sodium is found in salts and seasonings, but is also packed into canned vegetables and soups, and processed foods. To limit your sodium intake, eat vegetables in their most natural form. Avoid canned foods and processed foods. One can of Campbell’s soup contains more than your allotted daily amount of sodium.
When grocery shopping for heart-healthy foods, avoid the inner aisles, where processed and packaged foods are found. Fill your cart with a variety of colorful, fresh vegetables and fatty fish like salmon. Nuts, seeds and oats are also great foods with containing nutrients that will keep your heart healthy.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
A heart-healthy diet isn’t just about what foods you shouldn’t eat, but also about what foods you should eat. There are many essential nutrients that will help your heart stay strong and fight disease. For a healthy heart, it’s important to know what nutrients to look for and what foods are rich in these heart-healthy nutrients.
Fish oil – The Omega 3 fatty acids found in fish oil protect the heart and help lower triglyceride levels. Triglycerides are lipid fats that can increase your chance of heart disease. Eat foods rich in Omega 3 fatty acids, like salmon at least twice a week to lower your cholesterol, triglyceride levels and improve your overall heart health.
Soy protein – Soy protein is an inexpensive protein that contains fiber and a number of vitamins and minerals. Soy protein can also help lower triglyceride levels, prevent heart disease and strengthen your heart. Soy protein can be found in soy nuts, edamame (soy beans) and tofu.
Oats – Oats are a whole grain source of fiber and vitamins that can lower your cholesterol, and reduce the risk of cardiovascular disease. Whether eaten as oatmeal or used as a partial flour substitute when baking, oats will keep you feeling full and your heart healthy.
Raisins – Raisins may not be a food you hear recommended for a healthy diet all that often, but they shouldn’t be forgotten. Raisins are rich in antioxidants, which help fight disease and bacteria that can cause gum disease. Research has shown that 50 percent of American adults have gum disease, and those who do are twice as likely to suffer from heart disease.
A diet rich in these and other heart-healthy foods, along with regular aerobic exercise can strengthen your heart and significantly reduce your risk of developing heart disease. Heart disease is the number one killer of women. You don’t have to be the next victim. Diet and exercise are two components of your health that you do have control over.
Click here to learn more about important heart-healthy nutrients.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
It probably goes without saying that exercise is one of the most important factors in maintaining a healthy heart. Along with a healthy diet and proper nutrition, living an active lifestyle and getting plenty of exercise will go a long way in preventing heart disease and keeping your heart healthy.
What is it about exercise that is so healthy for your heart? Regular aerobic exercise has numerous heart-healthy benefits. When you exercise regularly, you strengthen your heart and cardiovascular system improving circulation throughout your body and helping your body use oxygen more efficiently.
An active lifestyle and regular aerobic exercise can also lower blood pressure and reduces body fat. Excess body fat can be damaging to your heart, because the more you weigh, the harder your heart has to work to pump blood throughout your body. While any exercise is good for you, aerobic exercise, which is steady physical activity that utilizes large muscle groups, is most beneficial. Over time, aerobic exercise can help decrease heart rate and blood pressure.
To receive all the benefits of exercise, be sure you are getting 20-30 minutes of aerobic exercise each day. While exercise is necessary to maintain a healthy heart, that doesn’t mean it can’t be fun. If you prefer to work out with others, check out a group aerobic exercise class at your local gym like spin, boot camp, kick boxing or even Zumba. Along with the motivation you get from working out with others, you’ll also be exercising under the supervision of a certified instructor who can guide you through your workout.
A sedentary lifestyle can lead to weight gain and even obesity. Being overweight significantly increases your risk of developing heart disease and diabetes. If you are currently overweight, it’s time to begin a low-calorie diet and start getting regular exercise. For a healthy heart, it’s absolutely crucial that you maintain a healthy weight.
Speak with your healthcare provider before beginning any exercise program.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
The key to a healthy heart is living a healthy lifestyle. Bottom line. Kathleen Zelman, director of nutrition for WebMD says “eighty percent of heart disease is preventable with healthy lifestyle: good food, fitness and normal weight.” If heart disease runs in your family, these three elements of a healthy lifestyle are even more important.
Eat healthy – A heart-healthy diet is high in fruits and vegetables, fiber and Omega-3 fatty acids found in oily fish like salmon. It is low in saturated fats, trans fats, sugar and cholesterol. Simply put, choose fruits or veggies, fish, and whole-grain foods over fatty meats, dairy products and sweets and drinks with added sugars.
Exercise – At the minimum, get at least 30 minutes of exercise every day. This could be as simple as a brisk walk outside or on the treadmill, a light run, Zumba or a hard-core workout class at the gym. Find what works best for you. When exercising, choose an activity that you enjoy, and that fits well into your schedule and you’ll be more likely to follow through and stay motivated to exercise each day. If you struggle to exercise alone, take a friend with you or join a group exercise class at your local gym. Rather than going out for drinks with your girlfriends after work, throw on your walking shoes and hit the Katy Trail or walk around White Rock Lake together.
Maintain a normal weight – To maintain your current weight, you’ve got to expend as many calories as you take in each day. To lose weight, you’ll have to burn more calories than you take in. Obesity often leads directly to diabetes and heart disease. If you are overweight, use a low-calorie diet and regular exercise to get down to a healthy weight.
Reduce your risk of developing heart disease by maintaining a heart-healthy lifestyle with diet and exercise.
If you have concerns about your weight or your individual risk of heart disease, consult with your physician.
The American Heart Association launched the Go Red For Women campaign to raise awareness about the number one killer of women — heart disease. This week kicks off the Dallas Go Red Campaign. At 10:00am Tuesday, Feb. 7, Betty Murray will be the keynote speaker for the kickoff at the United Methodist Church on Lovers Lane. Betty will share 5 foundational changes you can make right now to improve your overall health.
Lovers Lane United Methodist Church — Asbury Hall
9200 Inwood Road
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Cardiovascular disease isn’t just taking the lives of men, but of women too. According to the American Heart Association, each year, more than 500,000 women die from heart disease. Diseases that long had the stigma of being a disease for “older men” are claiming the lives of women, young and old.
There are many components of heart disease prevention, the most important of which include knowing your personal risk factors, eating well, living an active lifestyle, maintaining a healthy weight and having regular doctor visits.
In addition, there are some things that may already be a part of your every day lifestyle that may be helping keep your heart healthy. Drinking red wine is one of these things. The benefits of red wine for your health aren’t all myth — drinking red wine can actually improve your heart health.
Red wine contains antioxidents and resveratrol, which can be heart-healthy. There is some evidence that one type of resveratrol in red wine, polyphenols, may protect the lining of blood vessels in the heart. These resveratrols may help prevent blood clots, reduce bad cholesterol and prevent damage to blood vessels.
Resveratrol is shown to reduce the risks of obesity and diabetes in research done on mice. Both obesity and diabetes are leading causes of heart disease. However, for humans to receive the same dose of resveratrol, they would have to drink more than 60 liters of red wine every day. While the resveratrol may be beneficial to the heart, alcohol consumption in such large quantities would be more detrimental than beneficial to your health.
Resveratrol comes from the skin of grapes used to make wine. Some studies suggest that simply eating grapes or drinking grape juice is one way to get the same benefits of resveratrol , without the negative effects of drinking alcohol. This particular antioxident is also found in peanuts, blueberries and cranberries.
While the potential benefits of red wine is most commonly known, there are benefits of drinking moderate amounts of any alcohol. Alcohol raises good cholesterol, reduces formation of blood clots and helps prevent damage to arteries caused by bad cholesterols.
The American Heart Association does not recommend anyone start drinking just to increase heart health. Excessive drinking can increase dangers such as alcoholism, accidents and high blood pressure.
If you already drink alcohol, remember to always drink in moderation. (12 oz. beer, 4 oz. wine, 1.5 oz. 80-proof spirits, or 1 oz. 100-proof spirits.) The best way to a healthy heart is regular exercise and a diet high in fruits and vegetables and low in saturated fats.
The American Heart Association launched the Go Red For Women campaign to raise awareness about the number one killer of women — heart disease. This week kicks off the Dallas Go Red Campaign. At 10:00am Tuesday, Feb. 7, Betty Murray will be the keynote speaker for the kickoff at the United Methodist Church on Lovers Lane. Betty will share 5 foundational changes you can make right now to improve your overall health.
Lovers Lane United Methodist Church — Asbury Hall
9200 Inwood Road
Dallad, TX 75220
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
When dieting, it is important to be sure you are getting proper vitamins and nutrition in your diet. This often means supplementing your diet to ensure you’re taking in nutrients essential to your health. When it comes to supplements you can take to improve your health, there are thousands of options — the decision on which supplements are right for you can be overwhelming. Let us simplify it for you with these three supplements everyone should take.
Each of these three essential supplements can be purchased at Living Well Healthy & Wellness Center. For a comprehensive, highly customized and individualized supplement, try our Metabolic Blueprint program to have your supplements custom compounded to address your unique metabolic needs.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
You’ve made a resolution to lose weight in 2012. So far, this year, you’ve managed to stick to a healthy diet, get regular exercise and are even getting enough sleep. Still struggling to see the pounds fall off? Here’s one thing you may not have considered: your alcohol intake.
A 5-ounce glass of wine has about 150 calories. Calories that typically do nothing to satiate hunger. But there are more factors to consider than the calories alone. Drinking can slow the body’s ability to burn stored fat. When you drink, the alcohol is broken down to a vinegar-like substance called acetate. Your body will burn acetate before it burns calories from food and fat.
Research on how alcohol affects weight is broad, and somewhat confusing. Generally speaking, people who drink weigh more than those who don’t. But that’s not an all-inclusive fact.
The Nurses’ Health Study by Harvard researchers, which used data from 90,000 women, found that women who drank between two and four drinks a day had a lower body mass index (BMI) than those who didn’t drink. Why? Researchers suggest that perhaps alcohol actually suppresses a person’s carbohydrate and sugar cravings.
On the flip side — for an alcoholic, there are essentially no calories in alcohol. A damaged liver can’t process the calories in alcohol, so those calories are more likely to pass through the body as waste. Still, generally speaking, alcohol consumption typically leads to weight gain.
The broad research on the health effects of alcohol can be a bit confusing. It has long been known that moderate drinking is linked to a reduced risk of heart disease and even diabetes, although it can increase your risk of cancer. Is drinking a detriment to your overall health and wellness? The answer to that question can depend on a number of things including your age, gender and genetics.
If you’re trying to lose weight, here are a few things to keep in mind when it comes to your alcohol consumption:
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Can’t seem to drop that weight around your midsection? It might be due to a lack of good sleep. Eating the right foods and getting plenty of exercise are two key elements of weight loss. Getting enough sleep is another.
Not getting a good night’s rest can lead to weight gain and make those extra pounds even harder to lose. Researchers have found that adults under 40 experience significant gain in belly fat when they log less than 5 hours of sleep each night. Getting too much sleep can also increase weight. The same study shows that those who slept more than 8 hours of sleep also saw higher weight gain than those who slept 6-7 hours each night.
What does sleep have to do with your weight? When the body is sleep deprived, the levels of important hormones related to appetite are altered. Production of leptin, which tells the body there is no need for more food, is decreased while ghrelin, which triggers hunger is increased. Lack of sleep can also increase cravings for foods that are sweet and high in carbohydrates. The body craves carbs when it’s tired because carbs contain glucose, which fuels the brain.
For maximum energy during the day and to keep the body from gaining weight or storing fat, the average adult should get 6 to 8 hours of sleep each night. As a busy adult, good sleep can be hard to come by. Here are a few tips for getting a solid night of rest.
Be sure it’s dark. The darker the room at night, the more melatonin the body produces. Melatonin will help you sleep. Even the slightest bit of light from an alarm clock or cell phone can interfere with melatonin production. Even if you have to get up during the night, use “low blue” lights, which do not interfere with melatonin production.
Turn of your cell phone. In a society that finds it difficult to disconnect from technology, it is not uncommon for individuals to sleep with their cell phones on or near their beds. At the very least, keep these devices at least 3 feet away. Not only can a dim light from your cell phone interrupt your body’s ability to produce melatonin, but a phone call or text message during the night can interrupt sleep cycles, which are crucial to feeling rested and overall wellness. If you use your phone as your alarm, set it so that your alarm will still sound even if your ringer is off.
Take a melatonin supplement. If you struggle to fall asleep or stay asleep, talk with your doctor about adding melatonin to your daily supplements. Keep in mind that small doses of melatonin may help you achieve a normal and healthy sleep cycle, but long-term use of melatonin can interrupt the integral relationship between melatonin production and the body’s adrenal glands.
Sleep is a crucial component of our overall health and wellness. Make getting a full night of sleep a priority and you’ll not only find you have more energy during the day, but you will also likely notice a reduction in belly fat.
Are you struggling to keep your New Year’s Resolution to lose weight? Read my other articles on keeping your New Year’s Resolutions here.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Another week into 2012 — How are you doing maintaining your New Year’s Resolution to lose weight? Are you finding it difficult to stay on track? Making big changes to your diet and lifestyle can be overwhelming and make losing weight even more challenging.
One key to losing weight and keeping it off is to identify small lifestyle and diet changes that will be easy for you to maintain the rest of your life. Here are 5 simple changes you can make in your life to help you stick to your New Year’s Resolutions and increase weight loss.
Make small changes to your daily habits, like taking the stairs, rather than the elevator, drinking your coffee black, and adding vitamin supplements to your daily diet and you’ll find it easier to lose weight and keep it off.
Are you struggling to keep your New Year’s Resolution to lose weight? Read my other articles on keeping your New Year’s Resolutions here.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
While we can never be sure what the new year will bring, we can be sure of one thing – 2012 will probably be filled with it’s fair share of ups and downs, good times and difficult times. Such is life. If you’ve made a New Year’s Resolution to lose weight, but are prone to emotional eating when you’re feeling a little blue, now’s the time to set a plan in place to avoid over-indulging in comfort foods when the hard times come.
Click here to read more about keeping your New Year’s Weight Loss Resolutions.
We all know that food can be comforting, especially fatty foods and sweets. Research has found that fatty foods reduce activity in the parts of the brain related to sadness. In other words, our brains are influenced by the foods we eat, and because food can have such an effect on our mood, it’s important to know what healthy foods to eat when you’re feeling down.
Allowing yourself a small piece of dark chocolate on a rough day won’t kill your diet, as long as you don’t overindulge. Dark chocolate can improve your mood and can even be good for your heart! However, if you are more likely to finish an entire bag of dark chocolate candies, rather than just having one, don’t tempt yourself. If you don’t trust yourself to have self-control, especially when you’re feeling gloomy, it’s best that you don’t keep candy in your home.
The best way to avoid emotional eating altogether is to question if you’re really hungry. If the answer is no, but you need a boost of energy or good endorphins, exercise is the best alternative. Regular exercise will improve your mood, reduce stress, and keep you away from the foods that can wreck your weight loss goals. Studies have also shown that the more people exercise the more likely they are to eat healthy.
When you’re feeling blue, take some time out of your day for a brisk walk in the park, a light jog, or a group exercise class at the gym. When it’s time to eat, fill up on foods rich in omega-3 fatty acids, Vitamin D, folic acid and B-12.
Expect those down days to come, but arm yourself with a practical plan and you’ll beat emotional eating and keep your diet on track.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.