HEALTHY STEPS 100 MILE CHALLENGE (Feb 20-26)

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You are 7 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

(A refresher on the Walking Challenge HERE)

Last week:

Week 1 was completed, therefore 49,000 steps / 25 miles walked.

 

This week: February 20 – 26

The month of February is American Heart Month so lets focus on taking care of your HEART.

 


Heart Healthy Fruits and Vegetables in season NOW:

  • Brussel Sprouts
  • Cauliflower
  • Clementines
  • Tangerines
  • Grapefruit
  • Pear
  • 
Lemon
s
  • Kale (all varieties)

Some Easy Tips to LOVE your HEART

(as recommended by the America Heart Association)

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  1. Control your portion size ~ use a small plate, don’t go for seconds
  2. Fill up on heart healthy vegetables
  3. Sleep yourself well ~ Less than 6 hours is not a heart healthy habit , 7-8 is recommended
  4. Avoid Trans Fat ~ remove any foods from your diet that contain the word “hydrogenated”. Common hydrogenated foods: margarine, processed nut 
butter, coffee creamers, foods fried in hydrogenated oils, cookies, doughnuts
  5. Use the healthy fats like Olive Oil and Nut Oils
  6. Reduce sodium (salt intake) ~ The American Heart Association recommends 2300mg 
of sodium a day for healthy adults, 1500mg if you have Diabetes
  7. Load up on foods rich in Omega 3 fatty acids ~ Salmon, Sardines, Halibut, Herring 
Mackerel, Tuna (fresh) , Trout, Nut butter, Pumpkin Seeds, Flax Seeds, Walnuts, Chia Seeds

 

Lindsay Mazur, MS RDN