Conquer Cravings with These Heart-Healthy Substitutions

June 7, 2018

Wouldn’t life be simpler if we could just wave away food cravings? It would definitely make losing weight a lot easier. As tempting as that sounds, there’s no sure-fire way to banish cravings once and for all. But you can satisfy cravings with healthier food instead of reaching for junk food.

A lot of cravings are texture-based: you want the crunch of potato chips or the smoothness of a slushie. The American Heart Association created a full guide of nutritious snacks no matter what texture you’re craving:

Creamy

Instead of this: While ice cream may come to mind first, there are a variety of other smooth snacks that can be just as satisfying.
Try munching on this:

• Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon
• Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
• Puree some berries and swirl into a cup of low-fat yogurt with no sugar added.

Crunchy

Instead of this: Pretzels and chips have a crunchy texture that you may crave, but they can come with a lot of extra sodium that you don’t need. 
Try munching on this:

• ¾ cup whole grain cereal, no added sugar
• Crunchy unsalted nuts
• Whole grain crisp breads
• Plain popcorn; to add some flavor, experiment with various spices like cinnamon or your favorite spice or herb

Liquid

Instead of this: Sweet tea or soda may sound refreshing, but it can take a while to work off all those empty calories. A medium-sized fancy mocha coffee drink with whipped cream can be 400 calories- and that’s before adding sugar or honey. 
Try sipping on this:

• Plain iced tea made with a squeeze of lemon. You can sweeten with berries or a non-caloric sweetener
• Add fruit slices to a glass and fill with club soda
• Instead of the fancy mocha drink, choose a small latte made with nonfat milk and topped with cinnamon which is about a quarter of the calories.

Squishy

Instead of this: Jelly-like candies or even kids’ “fruit” snacks might sound like squishy fun in your mouth, but other options pack more nutrition.
Try munching on this:

• Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture
• Make tapioca pudding with squishy tapioca pearls; follow the directions on the box, only use half the amount of sugar or a non-caloric sweetener and fat-free or low-fat (1%) milk
• Cherry tomatoes and room-temperature string cheese are squishy, stringy fun

Crispy

Instead of this: Some folks may not like apples because they can be soft and mealy or grainy; the same can be true of over-cooked potatoes.
Try munching on this:

• Choose crisp apple varieties like: Braeburn, Honey Crisp, Fuji and Gala; avoid Cortland, Red Delicious or Rome which can be softer
• Choose red potatoes or white potatoes and don’t overcook; avoid Russet potatoes which are high in starch making them perfect for mashed potatoes – but also making them seem ‘mealy or grainy’

Check out even more healthy eating tips on our blog.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

• HeartCert CPR Minneapolis
• HeartCert CPR St. Paul
• HeartCert CPR Burnsville
• HeartCert CPR Eden Prairie
• HeartCert CPR Richfield
• HeartCert CPR Woodbury
• HeartCert CPR Eagan
• HeartCert CPR Brooklyn Park
• HeartCert CPR Blaine
• HeartCert CPR St. Cloud
• HeartCert CPR Rochester
• HeartCert CPR Mankato
• HeartCert CPR Duluth

We also partner with Appleton and Anchorage for select classes.

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How to Spring Clean Your Health in 4 Steps

April 2, 2018

Spring is a time of renewal, a time to roll up your sleeves and clean out that cluttered garage or attic. Like your home, your health can be neglected and start to collect (metaphorical) dust. Spring is the perfect time to get your health back on track.

The American Heart Association offers some easy ways to spring clean your health, with the help of their health experts:

Clear out clutter

Spring cleaning can create peace of mind and keep you moving. Dig into closets, the garage, and the attic, and get rid of junk that’s been piling up. Clean baseboards. Wash windows, and let the sunshine in.

Sure, it may sound like plain old labor, but it can also be healthy. Remember, physical activity is not strictly defined as working out at a gym or running laps around a track. General house cleaning can burn up to 136 calories per hour. Moving heavy items and carrying boxes can increase that to 340 calories per hour, according to the website Calorie Lab.

“So, pump up the music and start cleaning out the closets. Add in a few dance moves to step up the fun,” said Teresa Kay-Aba Kennedy, a holistic health counselor, a Harvard Business School-trained strategist and an American Heart Association spokeswoman.

Besides helping with physical activity, clearing away clutter can remove “visual noise” from your daily life, Kennedy said.

Furthermore, your “junk” may have financial value, she noted. Donating household items to a charity not only helps others who need those pots and pans and clothes, but it brings the added benefit of a potential tax deduction. For guidance on charitable deductions, check with the IRS or your accountant.

Keep your food supply updated and healthy

Your kitchen may be due for some spring cleaning, too.

“One aspect of spring cleaning is to literally clear the cupboards,” Kennedy said. A kitchen filled with the wrong kinds of food can sabotage your healthy eating intentions. Kennedy advises keeping the refrigerator organized and throwing out leftovers after three days.

Then, as you restock, add more fruits, vegetables, whole grains and fish.

Experiment with spices to reduce salt intake while keeping your food tasty. Try to reduce your reliance on processed meals and snacks, and avoid added sugars in foods and beverages. With basketball’s March Madness upon us, marathon television watching and unhealthy snacking with friends could be in your future.

For healthier eating at these social events, consider taking something to the party that you can munch on without hurting your healthy eating plan. Think about bringing along some plantain chips instead of potato chips. Or hummus instead of sour cream-based dip.

Get outside

To manage stress and boost your mood, go outdoors and spruce up your yard or patio. Pulling weeds, lifting rocks, carrying pots, and pushing a wheelbarrow all increase your physical activity. Gardening uses several muscles and can help with flexibility and strength. Think about all those squats that tend to come with yard work. That’s exercise.

Creating a pleasant outdoor space can also help you find a “zone of peace” for sitting and reflecting, Kennedy said. Studies have indicated that regular interaction with the natural environment can result in a range of health benefits.

“Getting back to nature can help you connect with yourself and improve your overall sense of well-being,” she said.

Looking ahead

Along with contributing to your overall health, physical activity helps you get ready for the shorts and swimsuits of an upcoming spring or summer vacation. It also prepares you for the physical challenges of a special outdoor outing you may be planning.

Doctors recommend at least 30 minutes of moderate physical activity at least five days a week on average. That’s part of the American Heart Association’s “Life’s Simple 7,” specific behaviors and factors that have the biggest impact on heart health. In addition to getting active, the list includes eating better, losing weight, controlling cholesterol, managing blood pressure, reducing blood sugar and quitting smoking.

Keep in mind that physical activity can be as simple as taking a brisk walk, dancing, or taking the stairs instead of an elevator.

Maintaining your exercise momentum may come down to knowing the “motivating why,” Kennedy said. Then, the “how” to do it becomes easier.

Also make sure you’re eating right and getting plenty of sleep!

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

• HeartCert CPR Minneapolis
• HeartCert CPR St. Paul
• HeartCert CPR Burnsville
• HeartCert CPR Eden Prairie
• HeartCert CPR Richfield
• HeartCert CPR Woodbury
• HeartCert CPR Eagan
• HeartCert CPR Brooklyn Park
• HeartCert CPR Blaine
• HeartCert CPR St. Cloud
• HeartCert CPR Rochester

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

The post How to Spring Clean Your Health in 4 Steps appeared first on HeartCert CPR Training.

Tips for Heart-Healthy Eating in 2018

March 8, 2018

Is healthy eating on your list of resolutions for 2018? There are many reasons to adopt a better diet – weight loss, more energy, better overall health and more. But did you know that healthy eating can also help your heart? Here are a few heart-healthy eating tips from the American Heart Association.

Don’t Go On a Diet – Make a Lifestyle Change

When embarking on a new healthy eating plan, think of it not as a short-term fix, but as a lifetime change to your eating habits. Don’t completely overhaul your diet at once, but make small, achievable changes. Once you’ve mastered those, make more. Need somewhere to start? Focus on adding in one or two servings of fruit or vegetables or drinking one fewer sugary beverage per day. Then go from there.

Cook and Eat at Home

Restaurants – especially fast food or quick service eateries – are notorious for their high sodium levels. Since sodium is a major contributor to heart attack and stroke, being able to know and control the amount of sodium in your food is essential for minimizing heart disease risk. You can also substitute healthier ingredients – brown rice instead of white, for example – and you’ll save a lot of money in the process!

Watch What You Drink

The added sugar in soda, juice, energy drinks, specialty coffee or other sweetened beverages can significantly increase your calorie intake. In addition, multiple studies have found links between added sugar and a heightened risk of heart disease. Drink water in place of sugary beverages to minimize your risk. Experts also recommend limiting alcohol to one drink per day for women and one to two drinks per day for men.

It’s important to know your heart disease risk and take action to minimize it. It’s even more important to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

• HeartCert CPR Minneapolis
• HeartCert CPR St. Paul
• HeartCert CPR Burnsville
• HeartCert CPR Eden Prairie
• HeartCert CPR Richfield
• HeartCert CPR Woodbury
• HeartCert CPR Eagan
• HeartCert CPR Brooklyn Park
• HeartCert CPR Blaine
• HeartCert CPR St. Cloud
• HeartCert CPR Rochester

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

The post Tips for Heart-Healthy Eating in 2018 appeared first on HeartCert CPR Training.