PRO-TIPS
Do What’s Good for the Heart!
1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because, over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
SUCCESS STORY
HEALTHY RECEIPE “Dr. Brindle has a wealth of knowledge and an excite- ment for treating imbalance and dizziness that flows through in therapy. He was great to work with and pin- pointed my problem and had me back on track quickly. If you are struggling with vertigo, dizziness, or imbalance, ask your doctors to refer you to HOT PT.” Stephanie I. “If you are struggling with vertigo, dizziness, or imbalance, ask your doctors to refer you to HOT PT.”
Cilantro Lime Chicken and Avocado Salsa
INGREDIENTS • chicken breast •
For Avocado Salsa: •
4 avocados, diced 1/2 cup fresh cilantro
1.5 lb. boneless
• • • • •
3 tbsp lime juice
1/4 cup lime juice 2 tbsp olive oil
1/2 tbsp red wine vinegar 1/2 tsp red pepper flakes
• • • •
1/4 cup fresh cilantro 1/2 tsp ground cumin
1 garlic clove, minced
1/4 tsp salt
DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
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