6 Ways to Reduce Stress and Protect Your Heart

Hello everyone I hope you are all having a very healthy week so far!!

I found an excellent article from everyday health that I thought would
be great to share!!




REDUCE THE HARMFUL EFFECTS OF STRESS ON YOUR HEART AND MIND


People with heart health concerns should be especially careful about managing the different sources of stress in their lives. The body's natural response to stress can increase your heart rate, raise your blood pressure, and release stress hormones, according to experts at the Journal of American Medicine Association. Stress also forces the heart muscle to work harder.


The American Heart Association (AHA) suggests that acute and chronic stress may also affect other risk factors and behaviors, such as high cholesterol levels, a person's inclination toward smoking, the urge to overeat, and lack of interest in physical activity. Robert Ostfeld, MD, M.Sc., an associate professor of clinical medicine at Montefiore Medical Center in New York City, adds that stress can put a strain on blood vessels and predispose a person to heart disease. "It's not healthy for you heart," says Dr. Ostfeld, "but there are a variety of techniques that can help you reduce the stress in your life."


1.  Build a Support System


Start by talking to your spouse, family, and close friends about your health and your aspirations to manage the stress in your life. They may be able to help you take on, reduce, or alleviate certain stressors. You may also consider joining a support group for people with similar heart-related health conditions or starting individual counseling to help you learn more effective ways for tackling stressful situations.

2.  Recognize Your Stress Triggers

Learn to identify the things in your life that trigger stress — the workload at your job, frustrating relationships with family members or friends, driving in traffic, fear revolving around your health condition — and try to figure out ways to either avoid those triggers, or cope better with them through improved communication, deep breathing exercises, anger management, or even talk therapy.

3.  Schedule in 'Time-Outs'

Ostfeld suggests making a concerted effort to take time out of your day to relax. It can be as easy as taking 20 minutes to simply sit and think, to take a bath, or engage in an activity that sooths you, like reading, doing a crossword puzzle, or practicing some yoga.

4.  Find Fun Stress-Relieving Activities

Jogging, cycling, swimming, and walking a dog are examples of physical activities that are not only good for your overall health, but are also smart ways to reduce stress, according to Ostfeld. Choose an activity (or several) that you enjoy and do them regularly to keep your stress levels under control, but be sure to check with your physician before starting any exercise regimen.

5.  Soothe Your Soul With Music

Music can go a long way in improving your mood on your commute to work, at the office, while working out, or even while grocery shopping. When you're starting to feel the effects of stress, turn to your favorite songs, playlists, or station on the radio. "Listening to calming music," Ostfeld adds, "may also lower blood pressure."

6.  Learn How to Say "No"

One of the best ways to manage the stress in your life is to avoid taking on more responsibilities or social obligations. Set boundaries with family members or friends, be assertive when it comes to your workload and hours, and plan your schedule so you have the time you need to get things done. "Structure your life in a way that helps you manage stress," suggests Ostfeld. "And don't sweat the small stuff."


Hope this article helps everyone out
Have a great and very healthy rest of the week and weekend :)

Changing Up Your Exercise Routine Often

Hello everyone I hope you all have all had a great start to 2011 so far.
I thought It would be a great time to write a little bit about changing up our exercise routine so we don't get bored and fall off the wagon which we all know can happen from time to time. 

What I have been doing lately which has kept my daily exercising fresh is to have several different activities instead of doing the same thing day in and day out.

I belong to 24 hour fitness that is close to my place and also have access to a gym at my work which makes it very convenient to get my exercise in.  I try to get in 1 hour or more of exercise on a daily basis. I go on long walks in my neighborhood, hit golf balls on the driving range, play basketball, walk on the treadmill at the gym, use the elliptical machine at the gym, life weights 3 days a week at the gym, take various exercise classes offered at the gym that are all about 60 minutes long, go to the beach especially in the summer for walks on the boardwalk, and I get paid to ride a bike at work 4 out of my 5 days a week which keeps me in pretty good shape.

By doing this it keeps me interested in working out on a daily basis and it doesn't get boring since I mix it up quite a bit.  I'm also working on getting a new 3 day weight lifting routine set up since I've been doing the same one for over 1 year now.

So a big tip I would recommend is to have several different exercise activities that you enjoy which will keep you away from being bored of doing the same exercises day in and day out!!!     

Check Out This Easy To Make Enchilada Casserole

Easy Enchilada Casserole

1 pound ground turkey breast

1 medium onion, chopped

2 cups each: tomato sauce and enchilada sauc

1 can (15 oz.) pinto beans and juice

12 corn tortillas

3 cups grated fat-free cheddar cheese (10 oz.)

1/4 cup sliced black olives

In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce and beans with juice. Heat until simmering. Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese and olives. Bake in a preheated 325º oven for 50 to 60 minutes, or until hot.

Check Serves 10.

Try Making This Low Calorie Meatball Sandwich !!!!

Low Calorie Meatball Sandwich Recipe

Ingredients:
- 1 pound lean ground turkey
- 1/2 cup seasoned bread crumbs, Italian-flavor
- 1/4 cup grated Parmesan cheese
- 1/2 cup liquid egg substitute
- 2 cloves of garlic, finely minced
- 1 tbsp dried oregano
- 1/2 tbsp dried basil
- 1 tbsp fresh chopped parsley
- 1 tbsp granulated onion powder
- 1/2 tbsp sea salt
- 2 tsp black pepper
- 24 oz canned diced tomatoes
- 1 Point rolls, like Sara Lee Delightful Hot Dog Buns or Orowheat Sandwich Rounds
- 8 slices of light Sargento Reduced Fat Provolone Cheese
OPTIONAL: garnish with fresh shredded basil


Directions:
Preheat oven to 350°F. Place oven racks in top 1/3 of oven. Line two baking sheets with parchment paper or foil that’s been coated with non-fat cooking spray.
In a large bowl, combine turkey, bread crumbs, parmesan cheese, egg, oregano, parsley, basil, garlic and salt & pepper. Scoop out turkey mixture and gently shape a small meatball (about the size of a tablespoon) and place on a prepared baking sheet; repeat with remaining ingredients to make 32 meatballs. Bake about 10 to 15 minutes. Make sure to shake the pans every 5 min to promote even browning of the meatballs.
Meanwhile, in a small sauce pan, heat up can of diced tomatoes. Feel free to mix in additional garlic, parsley, oregano, basil, salt and peeper for extra flavor. It won’t affect the points value.
When meatballs are done, remove from baking sheets. Place rolls on same baking sheets; top each piece with 4 meatballs. Spoon about 3 tablespoons sauce over meatballs in each sandwich; top each with 1 slice of light provolone cheese. Bake until cheese is melted and sandwiches are heated through, about 5 to 7 minutes.

Entire Recipe makes 8 servings

Serving size is 1 meatball sandwich

A Great Recipe For Baked Ziti Pasta For All To Enjoy

Baked Ziti Pasta Recipe

Ingredients:
- 12 oz Ronzoni Smart Taste Pasta (I used the penne noodles)
- 1 28 oz can crushed tomatoes
- 1/2 cup chopped mushrooms
- 1 cup reduced fat mozzarella cheese, shredded
- 2 tsp olive oil
- 4 medium garlic cloves, minced
- 1/4 cup yellow onions, finely chopped
- 1/2 lb extra lean ground beef (96/4)
- 1 tsp oregano
- 1 tsp fresh basil, finely chopped
- 1 tsp thyme
- 1 tsp rosemary
- salt and pepper to taste


Directions:
Preheat oven to 350°F. Cook pasta according to package directions; drain and set aside.
Meanwhile, heat oil in a medium saucepan over medium heat; add onions and garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.
Add the oregano, basil, thyme, rosemary, salt and pepper. Cook about 2 minutes. Add tomatoes and mushrooms and bring mixture to a boil; reduce heat and simmer for 5 minutes.
Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked pasta. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining pasta and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Cut into 6 pieces.
Entire recipe makes 6 servings
Serving size is 1 piece

A Great tasting And Very Healthy Recipe For CHICKEN NOODLE SOUP

CHICKEN NOODLE SOUP

Ingredients:
1 chicken whole, no skin, cut up
2 medium Carrots — peeled and chopped
1/2 cup onion — peeled and chopped
2 Stalks celery — coarsely chopped
2 1/2 teaspoon Salt
2 teaspoon parsley
3/4 teaspoon marjoram
1/2 teaspoon basil
1/4 teaspoon Poultry seasoning
1/4 teaspoon Pepper
1 Bay leaf
2 qt Water
2 1/2 cups egg noodles

Directions:
Place the first 4 ingredients in a 3 1/2-quart slow cooker in the order listed. Combine salt and the next 6 ingredients; sprinkle over vegetables. Add 6 cups water; cover and cook on low setting for 8 to 10 hours. Remove chicken and bay leaf; add remaining 2 cups water. Stir in noodles and cook, covered, on high setting for 20 minutes. Meanwhile remove bones from chicken and cut chicken into bite-size pieces. Add to slow cooker, stir to mix. Cook for 15 minutes on high setting, covered or until noodles are tender. Makes 3 1/4 quarts.

 
Entire Recipe makes 13 servings
Each serving = 1 cup

Check Out This Great Recipe For CHICKEN BURRITO SOUP

Chicken Burrito Soup

2 cups fat-free chicken broth (one 16 ounce can)
1 cup water
2 teaspoons taco seasoning
1/4 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole kernel corn
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/2 cup chopped onion
1 cup diced cooked chicken breast (5 ounces)
6 ounces red kidney beans, rinsed and drained (8 ounce can)
1 cup stewed tomatoes, coarsely chopped and undrained
1 1/2 ounces uncooked noodles (1 cup cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally.

Freezes well.

Servings: 4 (1 1/2 cup) servings