FitSugar

Label Able: Heart Healthy Choices, Part One

FitSugar — Tue, 26 Feb 2008 03:00:00 -0800

In the last days of Heart Health Month, we've been focusing on ways to get our hearts healthy now and in the future. One key way to keep healthy is to smarten up at the grocery store when reading labels. Here are just a few tips to help you figure out what it all means on the front of the label, and the back:

The claim, "May reduce the risk of heart disease." A company can only put this statement on a food if scientific evidence exists that the U.S. Food and Drug Administration has decided is strong enough to support it.
Nutrient content claims. The government regulates how a company can use terms such as "high," "low" or "reduced." For example, a food must have 3 grams of fat or less to be considered low fat, and a product that is high in a certain nutrient provides 20 percent or more of the daily value suggested by the FDA.
Foods with fiber. Fiber helps the digestive system and lowers cholesterol. Look for the claims "high in fiber" or "excellent source of fiber," as these products have at least 5 grams of fiber per serving. A food listed as a "good source" of fiber has 2.5 grams of fiber or more.
Omega-3 fats. Omega-3 fats have been shown to benefit the heart. Fish such as salmon, tuna, mackerel and trout are good sources of omega fats and are low in saturated fat.

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Don't Worry: Anxiety Is Bad For Your Heart

FitSugar — Thu, 21 Feb 2008 03:00:00 -0800

Although most women mistakenly believe that cancer is the biggest threat to their lives, heart disease is actually the leading cause of death among women in the US. While lack of exercise, obesity, high cholesterol and smoking are all predictable causes of heart disease, stress and anxiety are also culprits. Recent research suggests that the complicated physiological reactions to stress, including rises in blood pressure, affect your heart health. While there are many stress creating elements, like job strain, social isolation, personality traits, even anxiety producing phobias, more and more evidence suggests a relationship between the risk of cardiovascular disease and elevated stress. Although more research needs to be done on the complicated relationship between the stress, anxiety, emotions and heart health, many cardiac health experts recommend stress reduction as a preventive measure.

If you are a stress case, there are both short term and long term health benefits to figuring out how to lower your stress level. Don't reach for a smoke or fatty comfort food (both are not good for your heart health) when times are stressful or emotionally rough. Talk to a friend, exercise, get enough sleep, or get a relaxing massage, to help relieve your stress. Taking a couple of deep breaths is a simple and cheap remedy; after all air is free.

What is your healthy stress relief? Tell me in the comments section below.

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Do You Know CPR?

FitSugar — Mon, 11 Feb 2008 03:30:00 -0800

Being that February is heart health month, I thought I would tell you that the American Heart Association is urging more people to be trained in CPR (cardiopulmonary resuscitation). It seems that not many Americans are trained in the potentially life saving treatment.

It is estimated that only 15 to 30 percent of out-of-hospital cardiac arrest victims receive CPR from a bystander before emergency medical services personnel arrive on the scene. CPR is crucial for a heart attack victim's survival because with every minute without CPR the chances of making it through the episode of cardiac arrest fall by up to 10 percent.

Those statistics motivate me to get re-certified in CPR, how about you? Are you certified in CPR? Have you ever performed CPR in an emergency? If so, share the details in the comments section below.

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The Heart Truth Red Dress Collection 2008 Fashion Show

FitSugar — Mon, 04 Feb 2008 08:45:00 -0800

This year's Heart Truth Red Dress Collection 2008 Fashion Show had some big stars show up in support of Heart Health Month. From Heidi Klum to Molly Sims to Liza Minnelli, the ladies were looking radiant in their red dresses - minus Laura Bush who apparently didn't get the memo and wore white (wtf?). To see more pics of the celebs including Heidi Klum, Sara Ramirez, Molly Sims, Jenna Fischer and more supporting awareness of Heart Disease just read more.

View 14 Photos ›

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Don't Just Wear Red, Eat It Too!

FitSugar — Mon, 04 Feb 2008 02:30:00 -0800

Discover the power of eating heart-healthy red foods during the first-ever National Eat Red Week, Feb. 4-10, 2008 in support of Heart Health Month.

Why? Well, studies from the University of Michigan suggest that the pigments that produce the red color in many fruits and vegetables like fresh cherries and tomatoes, are actually powerful disease-fighting antioxidants that may help reduce inflammation associated with atherosclerosis - hardening of the arteries - and reduce certain risk factors for heart disease.

To learn more and to donate $1 to the American Heart Rate Association by simply clicking a button (no cost to you) visit Choosecherries.com.

Have you eaten any red foods today? I am curious so tell me in the comments section below.

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Strike a Yoga Pose: Wide-Legged Forward Bend D

FitSugar — Mon, 31 Mar 2008 04:00:00 -0700

We're finally up to the last wide-legged forward bend pose in Ashtanga Yoga, Wide-Legged Forward Bend D. If you do all four in a row, A, B, C, and D, your hamstrings, hips, and lower back will feel amazingly stretched and open. It's a great series of stretches to do after a run if your lower body gets really tight.

Sanskrit Name: Prasarita Padottanasana D
English Translation: Feet Spread Intense Stretch Pose D
Also Called: Wide-Legged Forward Bend D

To find out how to do this pose read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Engage your abs and fold forward, hinging at your hips, and leading with your chest (this helps to keep your spine long).
Reach for your big toes and if you can, hold onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down towards your hips. If you can't reach your toes, just place your hands somewhere on your legs.
Try to keep your arms relaxed and use your abs to pull your torso closer to your thighs. If your hamstrings are pretty flexible, you can gently touch the crown of your head to the floor.
Stay here for five deep breaths. Then inhale to lift your head up and then exhale to place your hands on your hips. Then inhale as you lift your torso all the way up to standing, and exhale to step your feet together.

Strike a Yoga Pose: Wide-Legged Forward Bend C

FitSugar — Mon, 24 Mar 2008 04:00:00 -0700

If you love to stretch your hamstrings, then I'm sure you've been loving Wide-Legged Forward Bend A and B. There are technically two more poses in this series in Ashtanga Yoga, and this one called Wide-Legged Forward Bend C is my favorite.

Sanskrit Name: Prasarita Padottanasana C
English Translation: Feet Spread Intense Stretch Pose C
Also Called: Wide-Legged Forward Bend C

If you want to know how to do this pose and see some easier variations then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keeping your spine as long as possible, bring your arms behind you. If you can, touch your palms together and clasp your fingers, pressing the heels of your palms together in a fist. If that's too hard, just grab a hold of opposite elbows with your hands.

Now fold forward, hinging at your hips, drawing the crown of your head to the floor. If your hands are interlaced, try to bring them towards the ground too. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back, hamstrings, and calves. Relax your toes and try to shift the weight of your hips forward so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up. Then release your hands.

Strike a Yoga Pose: Wide-Legged Forward Bend B

FitSugar — Mon, 17 Mar 2008 04:00:00 -0700

If you love stretching your hamstrings and lower back in Wide-Legged Forward Bend A, then you're going to love this pose. You can do A for five breaths, come to stand up, and then go right into five breaths of this pose. It's great to do as a warm-up before a run or bike ride.

Sanskrit Name: Prasarita Padottanasana B
English Translation: Feet Spread Intense Stretch Pose B
Also Called: Wide-Legged Forward Bend B

Want to know how to do it? Then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keep your spine as long as possible and place your hands on your hips. Try to pull your elbows back as far as you can to feel a stretch in your chest. Squeeze your shoulder blades together, but relax your shoulders away from your ears.
Take a deep inhale while standing, and then exhale as you fold forward, hinging at the hips. You want to think about drawing the top of your head to the floor, to help elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths, continuing to draw your elbows towards one another. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.

Strike a Yoga Pose: Wide-Legged Forward Bend A

FitSugar — Mon, 10 Mar 2008 04:00:00 -0700

If you're a runner, your hamstrings and lower back must get really tight. Wide-Legged Forward Bends are one of the greatest stretches to do because you can let gravity pull your torso down and you get an amazingly deep stretch. There are actually four versions of this pose in Ashtanga Yoga, and here's the first one.

Sanskrit Name: Prasarita Padottanasana A
English Translation: Feet Spread Intense Stretch Pose A
Also Called: Wide-Legged Forward Bend A

If you want to know how to do this pose, then read more

Stand with your feet one leg's length distance apart (about three to four feet).
Flare your heels slightly wider than your toes (this will help to open your hips more and intensify the stretch in your hamstrings).
Keeping your spine as long as possible, fold forward, hinging at the hips. Plant your palms on the ground between your feet, with your elbows pointing behind you. If you can't reach the floor, keep your legs straight and rest your hands on your shins.
You want to think about drawing the crown of your head to the floor, and this will help to elongate your spine. Use your abdominals to pull your torso through your thighs to deepen the stretch in your lower back and the backs of the legs. Relax your toes and try to shift the weight of your hips so they're in line with your feet.
If your head touches the ground very easily, then you can walk your feet a little closer together. If your head isn't even close to touching, that's OK. The point of this pose is to feel a nice stretch in your legs and back so as long as you feel that, you're doing it right.
Stay here for at least five deep breaths. When you're ready to come out, press into your feet, engage your quads, and inhale as you stand up.

Strike a Yoga Pose: Sleeping Hero

FitSugar — Mon, 03 Mar 2008 04:00:00 -0800

Looking for a great stretch for your quads? Kneeling Shin Stretch pose is great, but if that's too easy for you, give Sleeping Hero a try.

Sanskrit Name: Supta Virasana
English Translation: Sleeping Hero Pose
Also Called: Reclining Hero

This pose can feel really intense on your knees, so if you feel any pain at any point in this pose, come to sit back up. You don't want to risk injuring yourself.

Want to hear how to get into it? Then read more

Kneel on a mat or carpet with your knees together. Separate your feet so you can sit down on the ground in between them. Use your hands to pull your calves out of the way.
Take a look at your feet and curl the arches around the curve of your bum, so your toes are pointing behind you and slightly towards one another.
From here, shift your weight back and bring one hand behind you and then the other.
Stay here or come to lie all the way down, flat on your back. Try to keep your knees as close together as possible to feel a deeper stretch in your quads, and bring your hands to rest on the soles of your ankles.
If you love it, hold for five breaths or longer, and when you're ready to come out, lean into your elbows and press yourself back up to a seated position.