28 Days of Heart Health – Diet, Nutrition & Well-Being

Heart Healthy Diet, Nutrition & Well-Being


Starting new healthy behaviors can bring on a whirlwind of new ideas and some unknown territory especially when it comes to nourishment. Cooking with new ingredients and with new methods can be fun and it should be! For today’s 28 Days of Heart Health we will discuss new ways to promote Heart Health in the kitchen.

How can I change recipes?

First step, look at nutrition labels. When looking at recipes, use ingredients that have low saturated fat, trans fat, and low sodium. There is a lot you can do with your favorite recipes or every day meals to control the amount of saturated and trans fats, sugar and sodium you eat. One way is to substitute ingredients with healthier alternatives and spice it up!

How can I substitute with healthier alternatives?

  • Whole Milk (1 cup) = 1 cup low-fat or non-fat milk + 1 Tbsp. unsaturated liquid vegetable oil
  • Heavy cream (1 cup) = 1 cup fat-free half and half in most baking. You can also use almond or rice milk
  • Sour cream = Use low-fat or fat-free sour cream instead. Unflavored low-fat Greek yogurt is also a heart-healthy swap. You can squeeze some lemon in the yogurt, stir and serve.
  • Butter (1 tbsp.) = 1 Tbsp. unsalted soft tub or liquid margarine or 3/4 Tbsp. polyunsaturated or monounstaurated oil. Use 1 and 1/4 Tbsp. magarine for 1 Tbsp. oil.
  • White Flour = Instead of white, processed flour try to use whole-wheat flour in your baking. But before you swap, be sure to check the recipe, as the amount may need to be adjusted.
  • Ground Beef = try lean, ground turkey in place […]
By |February 17th, 2018|AREUFIT|0 Comments|

Valentines Couple Workout Wednesday

Workout Wednesday: Couples Challenge

Working out can be just as fun with a partner! This Workout Wednesday and also Valentine’s Day, try this ab challenge before your special Valentines Day plans. Here are three workouts that will spice up your normal ab routine!

Feb 14 - Valentines Day Ab workout

28 Days of Heart Health – Limiting Sodium

Limiting Sodium for Heart Health


You may have been told by your healthcare provider to reduce the salt in your diet. Table salt is sodium chloride. One teaspoon of salt contains about 2,300 mg of sodium. Sodium is a mineral that’s essential for life, it is regulated in the body by your kidneys, and it helps control your body’s fluid balance. It also helps send nerve impulses and affects muscle function.

What does sodium have to do with my heart?

When there is extra sodium in your blood stream, it pulls water into your blood vessels, increasing the total amount of blood inside your blood vessels. With more blood flowing through your blood vessels, blood pressure increases. This puts an extra burden on your heart and blood vessels. In some people, this could lead to increased blood pressure.

Having less sodium in your diet may help you lower or avoid high blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

How much sodium do I need?

Most people eat too much sodium, often without knowing it. The average American eats 3,400 mg of sodium a day.

The American Heart Association recommends no more than 2,3000 mg a day and an ideal limit of less than 1,500 mg per day for most adults, espcially for those with high blood pressure.

Cutting back by 1,000 mg a day can improve blood pressure and heart health.

What are sources of sodium?

Most of the sodium in our diets come from adding it when food is being prepared. Pay attention to food labels, because they tell how much sodium is in food products. Foods with 140 mg or less sodium […]

By |February 13th, 2018|AREUFIT|0 Comments|

28 Days of Heart Health – Monitoring High Blood Pressure

Monitoring High Blood Pressure

Nearly half of the American population over the age of 20 has High Blood Pressure, and many do not even know it. Not treating high blood pressure is especially dangerous because it usually exhibits no signs or symptoms but High Blood Pressure increases the risk of heart attack and stroke. However, it can be managed! Make sure you are monitoring your blood pressure and keeping up with regular visits to your physician.

What is Blood Pressure?

Blood pressure is the force of blood pushing against blood vessel walls. It is measured in millimeters of mercury (mm Hg). Blood pressure is written as two numbers, such as 112/78 mm Hg. The top number, systolic, is the pressure in the heart when it beats. The bottom, diastolic, is the pressure in the heart when it is at rest between beats.

Normal blood pressure is below 120/80 mm Hg. If you’re an adult and your systolic pressure is 120 to 129, and/or your diastolic pressure is more than 80 you have elevated blood pressure. If your systolic or diastolic pressure is more than 130/80 you have high blood pressure. High Blood Pressure or Hypertension means the pressure in your arteries is higher than it should be.

Am I at higher risk of developing High Blood Pressure?

There are risk factors that increase your chances of developing High Blood Pressure. Some you can control, and some you can not.

Those that can be controlled are:

  1. Smoking and exposure to secondhand smoke
  2. Diabetes
  3. Being obese or overweight
  4. High cholesterol
  5. Unhealthy diet (high in sodium, low in potassium, and drinking too much alcohol)
  6. Physical inactivity

Factors that cannot be modified:

  1. Family history of high blood pressure
  2. Race/ethnicity
  3. Increasing age
  4. Gender (males)
  5. Chronic kidney disease
  6. […]

By |February 12th, 2018|AREUFIT|0 Comments|

Vegan Crab Cake Sandwich

Vegan Crab Cake Sandwich

It is always good to explore new ways to incorporate new vegetables. One overlooked vegetable is the heart of palm. With a similar taste and texture to an artichoke, heart of palm is packed with many health benefits and can also be used to mock the appearance of crab meat like in this Vegan Crab Cake Sandwich. Enriched with vitamins and minerals like potassium and vitamin C, it is the perfect substitute for crab meat. Heart of palm contains riboflavin which aids the bodies production of red blood cells and phosphorous that will keep your mind healthy!

asparagus, bread, burger

What you’ll need:

1 can Garbanzo Beans, rinsed                                     1 tablespoon dried parsley

2 cans Hearts of Palm, rinsed and cut in half          1 1/2 teaspoons Old Bay Seasoning

4 tablespoons reserved garbanzo bean liquid          1/2 teaspoon sea salt

1/4 cup vegan mayonnaise                                           1 teaspoon garlic powder

2-3 teaspoons fresh lemon juice                                  1 cup breadcrumbs

2 teaspoons mustard                                                      1/4 cup of coconut oil for frying

1/2 cup green onion, diced                                            1 bunch of asparagus

10 cherry tomatoes, diced        […]