Healthy Results Team, Chicago, Fitness, Nutrition, Weight Loss, Prenatal

FEBRUARY

Did you know that heart disease is the number 1 killer for women?

What do you know about heart disease for women?
Heart disease is the #1 KILLER in women.
Did you know that? What do you do with this knowledge?

If you are under 40 years old, make sure you are in a regular and consistent cardiovascular and strength training routine. If you are over 40 years old, not only do you want to be in an exercise routine, but you also should get a submaximal stress test (e-mail info@healthyresultsteam.com for sites) in order to obtain a baseline for your heart. If you are over 50, you should take a submaximal stress test in order to screen for any warning signs of heart disease and further exploration.

Do you know what is involved with an effective cardiovascular routine? Without an exercise specialist or personal trainer, how do you know if you are keeping your heart healthy? There are a number of tools you can use:

Hire a qualified exercise specialist
Buy and use a heart rate monitor
Exercise per your heart rate
Eat a heart healthy diet

By hiring an exercise specialist, you can be assured that your cardiovascular exercise program will be tailored to your specific needs. There is a simple, yet somewhat inaccurate equation that can help you find your estimated maximal heart rate. An exercise specialist can administer a submaximal test to find your more accurate estimated maximal heart rate and prescribe you an appropriate program.
Utilizing a heart rate monitor will help you achieve your cardiovascular goals through proper measurement as well as keep you honest with your workouts.
Both of the above will help you to exercise per YOUR heart rate and not just an estimated zone based on a formula.
Eating a heart healthy diet, such as what follows, will help you keep your cholesterol and blood sugar under control, thus, allowing your heart to beat healthy.

Choose one of the three options for each meal and snack. For a more personalized program, e-mail info@healthyresultsteam.com.

Breakfast

Oatmeal with low fat milk and protein powder
Scrambled egg whites (or whole egg) on whole grain toast
French toast made with whole grain bread with low fat or vegetarian sausage

Snack

Low fat cheese on whole grain crackers and apple slices
Vanilla yogurt with fresh blueberries
Celery stalks spread thinly with peanut butter and topped with raisins

Lunch in

Baked potato with chili made with lean ground beef, kidney beans and diced carrots and green peppers, and fresh orange sections, low fat milk.

Lunch out

Taco Bell chicken burrito supreme "fresco style" and an orange
At School / Work
Turkey apple sandwich*, grape tomatoes, low fat milk.

Snack

Soy nuts and raisins
Low fat spinach dip with fresh vegetables
Toasted whole wheat pita chips and fat free refried beans

Dinner

Grilled tuna steaks, baked potato, steamed green beans
Lean beef steak, succotash and side salad with olive oil vinaigrette
Veggie burger, baked sweet potato fries and steamed broccoli





						FEBRUARY Did you know that heart disease is the number 1 killer for women? What do you know about heart disease for women? Heart disease is the #1 KILLER in women. Did you know that? What do you do with this knowledge? If you are under 40 years old, make sure you are in a regular and consistent cardiovascular and strength training routine. If you are over 40 years old, not only do you want to be in an exercise routine, but you also should get a submaximal stress test (e-mail info@healthyresultsteam.com for sites) in order to obtain a baseline for your heart. If you are over 50, you should take a submaximal stress test in order to screen for any warning signs of heart disease and further exploration. Do you know what is involved with an effective cardiovascular routine? Without an exercise specialist or personal trainer, how do you know if you are keeping your heart healthy? There are a number of tools you can use: Hire a qualified exercise specialist Buy and use a heart rate monitor Exercise per your heart rate Eat a heart healthy diet By hiring an exercise specialist, you can be assured that your cardiovascular exercise program will be tailored to your specific needs. There is a simple, yet somewhat inaccurate equation that can help you find your estimated maximal heart rate. An exercise specialist can administer a submaximal test to find your more accurate estimated maximal heart rate and prescribe you an appropriate program. Utilizing a heart rate monitor will help you achieve your cardiovascular goals through proper measurement as well as keep you honest with your workouts. Both of the above will help you to exercise per YOUR heart rate and not just an estimated zone based on a formula. Eating a heart healthy diet, such as what follows, will help you keep your cholesterol and blood sugar under control, thus, allowing your heart to beat healthy. Choose one of the three options for each meal and snack. For a more personalized program, e-mail info@healthyresultsteam.com. Breakfast Oatmeal with low fat milk and protein powder Scrambled egg whites (or whole egg) on whole grain toast French toast made with whole grain bread with low fat or vegetarian sausage Snack Low fat cheese on whole grain crackers and apple slices Vanilla yogurt with fresh blueberries Celery stalks spread thinly with peanut butter and topped with raisins Lunch in Baked potato with chili made with lean ground beef, kidney beans and diced carrots and green peppers, and fresh orange sections, low fat milk. Lunch out Taco Bell chicken burrito supreme "fresco style" and an orange At School / Work Turkey apple sandwich, grape tomatoes, low fat milk. Snack* Soy nuts and raisins Low fat spinach dip with fresh vegetables Toasted whole wheat pita chips and fat free refried beans Dinner Grilled tuna steaks, baked potato, steamed green beans Lean beef steak, succotash and side salad with olive oil vinaigrette Veggie burger, baked sweet potato fries and steamed broccoli