February is Heart Month….and that means more than Valentines…

Keeping a healthy heart and avoiding a heart related disease is one of the things  that motivates me personally to exercise on a day to day basis.

Seeing that February is typically the month where we see the “heart” the most I thought it fitting to centre this month’s newsletter on maintaining a healthy heart and lifestyle.

Keeping a healthy heart - Top 10 tips!

In order to keep your heart happy, you need to treat it with respect:

1.    Don’t smoke.

2.    Control your body weight.

3.    Enjoy a healthy diet with a variety of foods from the core food groups.

4.    Limit your intake of foods high in saturated fat such as fatty meats, pastries, pies, biscuits, creamy sauces, butter, lard, ghee, copha, cream, coconut milk and coconut cream.

5.    Drink alcohol in moderation.

6.    Keep active – aim for at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on all or most days of the week.

7.    Have regular check-ups with you doctor.

8.    Have your blood cholesterol tested and know your level of ‘good’ and ‘bad’ blood fats.

9.    Get your blood pressure checked regularly.

10.   Manage your stress levels.

5 Red Foods for Health

Cherries Rich in antioxidants, such as anthocyanin (believed to reduce pain and inflammation), cherries have been purported to fight myriad diseases, including diabetes, cancer, arthritis and gout. Cherries are also a good source of fiber, potassium and vitamin A.

Pomegranate A near-icon of fertility in much of its native range ( Iran to the Himalayas ), the pomegranate also has come to represent good health. Studies have shown that the fruit may help to reduce the buildup of plaque in arteries and lower blood pressure. Other research hints that pomegranate juice may help manage prostate cancer, diabetes, arthritis and erectile dysfunction. Experts believe that pomegranate’s benefits come from its powerful punch of polyphenols—including anthocyanins (found in blue, purple and deep-red foods) and tannins (also found in wine and tea).

Beets With an earthy flavor that gets super sweet when cooked, beets are very nutritious: 1⁄2 cup of cooked beets has just 29 calories but boasts 2 grams of fiber and provides 19 percent of the daily value for folate, a B vitamin needed for the growth of healthy new cells. Plus their beautiful color comes from betanin, a phytochemical that’s thought to bolster immunity. Roast them, pickle them or shred them raw and dress them with citrus for a refreshing salad in these 4 quick and easy beet recipes.

Chile Peppers Capsaicin, an antioxidant in chilies, thwarts food spoilage and may protect blood vessels. It also makes peppers hot—in more ways than one (hence the spicy folklore that piquant peppers rev up sexual desires). Studies show that capsaicin increases the body’s metabolic rate and may stimulate brain chemicals that help us feel less hungry. In a 2005 study in the International Journal of Obesity, people ate 16 percent fewer calories at a meal if they sipped tomato juice spiked with hot-pepper extract (versus plain tomato juice) a half hour earlier.

Tomatoes A terrific source of vitamin C with a touch of vitamin A, potassium and fiber thrown in for good measure, tomatoes don’t just taste great, they’re also good for you. (Hard to believe that at one time they were thought to be poisonous!) Tomatoes are also rich in lycopene, an antioxidant that fights skin aging and may be beneficial against cancer and heart disease.

Exercise your way to a Healthy Heart

As little as 30 minutes, three times a week achieve significant health benefits, and more is better.

I offer these simple tips to keep a healthy heart:

·         Make exercise a priority – you owe it to yourself. This is an investment in your quality of life, not an indulgence.

·         Make exercise FUN! And do it regularly. Aim for 30 minutes a day (45 is better), five times a week (7 is better). Remember that even 10 minutes is better than no minutes.

·         Mum was right! East plenty of fruits, vegetables and oatmeal and cut way down on saturated fats.

·         Begin to puff a little and work up a sweat. Here are fun ways to do that:

o        Walk with friends and pick up the pace for one-minute bursts

o        Ride your bike with your kids

o        Take the dog to a field and run for sticks with him

o        Do aerobics in front of the TV with the whole family

o        Walk to do your shopping and carry your purchases in a backpack

·         Give your kids a great valentine—take a walk with them every evening. You’ll start them early on a lifetime pattern of good heart health. Plus you’ll have a little more time to tell them you love them.

·         Women who are post menopausal or over age 50, and men over age 40, should consult their physician before beginning an exercise program.

·         See your doctor for an annual checkup. You only have one heart…don’t break it!

·         Have a GOAL. A Goal gives you a reason to exercise daily, and makes you feel proud of yourself. One of the best goals is to choose a local fun run or race a few weeks from now and aim to finish it.

·         You only have one heart-don't break it!

Enjoy a healthier, tasty treat using berries and cocoa to satisfy that sweet tooth

Chocolate Berry Slice

Makes 18 squares
Preparation time: 15 minutes
Cooking time: 45 minutes

And finally…..Giving back to the Community

This section is dedicated to areas/businesses that operate in the local community. For those of you who don’t know, I am a huge fan of supporting local business and community drives. I will be using this section to profile products or businesses that are of interest to me but also reporting on anything that’s going on in the local community like fundraising, charities and activities like fun runs, etc.. If you have anything that you want included like a sausage sizzle that you may be having to raise money please let me know and I will include it in this section! This month I’m pleased to focus on:

Personal Counselling – Personal training for the mind and emotions

Counselling has always been associated with having a problem or something is wrong with you. People often feel shame, fear and too much pride to reach out and ask for assistance. But just as a personal trainer can help you achieve fitness goals you didn’t think possible, a personal counsellor can help you achieve results in your personal life you didn’t think possible; relationships, work, addictions, depression, and the entire scope of the human condition.

Often in life we can go through the motions of life but deep down deny feelings which we then store away. As a result our relationships can suffer, we can turn to food and drink for comfort and often we can become stuck in life with a gnawing sensation that something is missing.

Counselling is an invitation to see what lies underneath that surface. To learn to feel your feelings and as a result release blockages and bring your heart to life once again.

It may be challenging to start but the results outweigh the cost. Ultimately we all want a life of fulfillment and well being. Building internal emotional muscles sets you on a path way to a life of fulfillment and well being. There is no shame in having the courage to want to feel better and happier.

Just as one personal training session doesn’t give you immediate results and immediate muscles so too does counselling take some time and some commitment to build your internal emotional muscles. But the result will see you fitter and stronger to deal with the many challenges that life throws our way.

I have been studying human psychology and behavior for over ten years. I have trained in family therapy, body work and person centred counselling and believe it a privilege to assist those to get more out of their life.

For all those who mention the Wright Studio there is a “starter pack” of 3 counselling sessions to the total value of $150.  Minimum session time is 60 minutes. Call or write to me on the contact details below for any questions or further information.

“In the journey of life if ever we are lost, guides are always available”

Anah Epifanidis

0417 477 506

anepiphany@internode.net.au

I hope you have enjoyed reading our Valentine’s special.  If you have any health and fitness questions or would like a particular topic covered please let me know.

M:0438 099 840
E:josie@thewrightimagestudio.com.au
W:www.thewrightimagestudio.com.au