Go Red BetterU (giveaway post).

by

OK, People.

It has been almost three months since National Start Walking Day.

Fess up?

You still walking?

Never started?

(Need me to remind you that walking, even briefly, has been shown to lessen chocolate cravings?)

Im back to nag you again & Im armed with treats more info from the American Heart Association.

By this point I think most of us have heard the statistic that coronary heart disease  is the single leading cause of death for American women.

By this date I think most of us have read *somewhere* that, while many of us believed cancer to be more of a threat, nearly twice as many women die of heart disease, stroke & other cardiovascular diseases as from all forms of cancer combined.

(Brace yourself. Here’s where we talk risk factors & are faced with the fact that some of these factors are out of our control.)

Heart disease risk factors we’re stuck with:

*Aging (REMINDER: less than 30 shopping days till MizFit’s heart turns 40). ‘Nuff said. There’s no way around this one.


* Sex (insert joke here) — Men have a greater risk of heart attack than women, however, each year approximately 55,000 more women than men have strokes &  60 percent of total stroke deaths are female.


* Genetics — Both sexes are more likely to develop heart disease/stroke if relatives have had them. African American women have a greater risk of heart disease/stroke than white women. African-American men and women are more likely to die of stroke.

What risk factors are somewhat under our control (*cue confetti shaped like teeny tiny hearts*)?

*Smoking — Smoking is a major cause of cardiovascular heart disease among women.  Secondhand smoke can increase risk even for lifelong non-smokers.  Women smokers who use birth control pills have a higher risk of heart attack and stroke than nonsmokers who use them.


* High blood cholesterol — This is a major risk factor for heart disease & increases the risk of stroke.  High levels of LDL (low-density lipoprotein) cholesterol (the “bad” cholesterol) raise the risk of heart disease and heart attack. High levels of HDL (high-density lipoprotein) cholesterol (the “good” cholesterol) lower the risk of heart disease. Research has shown that low levels of HDL cholesterol seem to be a stronger risk factor for women than for men.


* High blood pressure — High blood pressure is a major risk factor for heart attack and the most important risk factor for stroke.

* Physical inactivity — Studies show that lack of physical activity is a risk factor for heart disease and indirectly increases the risk of stroke. Heart disease is almost twice as likely to develop in inactive people than in those who regularly Move it! Move it! (to quote the Toddler Tornado).The American Heart Association recommends accumulating at least 30 minutes of physical activity on most or all days of the week. (MizFit recommends more BUT 30 minutes or less is a great place to start!)

* Obesity and overweight — If you havehigh levels of bodyfat  (especially if the majority of it is located in your waist) you’re at higher risk for health problems, including high blood pressure, high blood cholesterol, high triglycerides, diabetes, heart disease and stroke.

* Lottsa Alcohol — The risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women per day) is lower than in nondrinkers. (MizFit Note: CHIME IN HERE, please. Im not a drinker. Are you? Have you added in wine as a heart-helper? I havent…yet.) Excessive drinking and binge drinking can contribute to obesity, high triglycerides, cancer and other diseases, raise blood pressure, cause heart failure and lead to stroke.


*STRESS — Research isnt perfectly conclusive on this one yet (read: no great studies to cite) yet Im completely sold on the idea that stress does, indeed, play a role in the development of heart disease

Thoroughly overwhelmed? DONT BE.

Im also here to remind you that improving your heart health doesn’t have to be a major undertaking.

It really can be as simple to change the risk factors which are under our control as layering small healthy choices on upon each other until, over time, they add up to bigger changes.

That notion of small steps to big changes is is totally why this avowed non-joiner loves the notion behind the American Heart Associations BetterU program.

It’s a free (woo hoo!) 12 week nutrition & fitness program which is geared to help us makeover our hearts (which, even after Monday’s post, is the most important makeover we can do).

The free (did I mention that yet?) program includes 12 weeks of courses, daily healthy living tips, & structured long term and short term goal setting (love that).

**whew**

Even I realize this is a lot of info and a heavy topic for a Friday (types the woman who has a strong genetic predisposition to cardiovascular disease).

Let’s lighten it up a bit—shall we?  Focus on the positive perhaps?

Ive a treat for you & all you need to do to enter (man or woman) is give a shout out to the ONE THING youre gonna do this weekend for your heart.

What babystep you will take in an effort to defeat the risk factors which are under our control.

Me? Im chowing down a lot of good fats and spending some time de-stressing & giggling.

Please to hit us all up in the comments & you mightcould win the bounty below.

The BetterU, BetterMe Kit
The kit has everything you need to start the BetterU program, including:
o Super-cute tote bag for the gym
o BPA-free water bottle
o Go Red Grocery Guide to help you make heart-healthy choices at the store
o Go Red yoga mat
o Our signature red dress pin
o Heart-healthy snack, Craisins

betteru-betterme-kit-photo

(USA only. Winner announced Monday)

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Comments

  1. I reached the age of 40 a few months back and decided I didnt want die fat…well at all really but particularly not fat. I could just imagine people trying to carry my dead body weighing what it does…*shudder*.

    Anyhow, I recently joined a gym and have had a few personal trainer workouts…every muscle in my body (yes I still have some apparently) are aching…but I feel great non the less…this weekend I plan to attend a class to show me how to stretch those newly discovered muscles…lol. Im sure the muscles…and my heart…will thank me…eventually. lol.

    btw Im currently not in the states but my daughter is holding down the fort back home in Texas…if I win could the gift be sent to her…she also wants to tackle some weight issues…and this could really give her a boost. ty

  2. Good Morning Miz!

    I will be continuing my Exercise through out the weekend and beyond by using the EXERCISE TV that is available via my cable provider. I love it! They have lots to chose from (although CARDIOKE with Billy Blanks Jr was a little strange) and I can do something different daily.

    I will be 50( GAWD!!!) in 1 year and 6 days…the older I get the better care I want to take of myself.

    Fifty!!!! Holy cow!!!

  4. I already do a lot of walking, use the elliptical crosstrainer regularly and use the Wii Fit semi-regularly.

    I think this week, dh and I are going to find two hours away from the kids to destress and have some time getting to be grown-ups.

  5. I can’t win as I’m in the UK however I need to confess I did join you in the START WALKING DAY and seem to have had my own National End Exercise month.

    Thanks for the prodding and the reminder about our heart health.

    The genetic component scares the bejeezus out of me.

  6. The American Heart Association recommends accumulating at least 30 minutes of physical activity on most or all days of the week.

    So how much would you recommend someone does?

    Do you do?

    30 minutes seems like a lot to me every day!

  7. This is a great post. As you know, I have continued my walking. In fact, the past week it has been supercharged. Part of the reason I began this was of life was my heart health. I don’t want to have to look my kids in the eyes one day and have to tell them that my health condition is not going to allow me to live to be an old age, and there was something I could have done about it.

    BTW, you can leave my name out of the drawing.

  8. When I lost my 150 pounds, my blood pressure dropped from a “becoming worrisome” level of 130/90 or so, to 106/54. After 12 years, I still exercise 6 days a week, and want to be around a long time for my family, and for myself.

    Now if I could just get hubby off the couch to exercise I’d be so happy! Thanks for an informative and necessary post!

  9. I am training for my 3rd marathon, so the moving part is not a problem: training plan calls for a 9-mile run tomorrow, so move I shall. For me, the challenge is always more mindful eating. We have 3 birthday parties to go to on Saturday, so while I might otherwise decide to splurge since I’m at a party I am going to be especially mindful of what goes into my piehole — especially since it will be 3 times as much temptation as a single party!

  10. Fantastic post.
    Nothing I didn’t already know and all things I needed a reminder about (especially the cancer statistic shocks me every time I read it).

    I have had a hard week so I will join you in the GIGGLING for my heart.

    Thank you for all you do, Miz.

  11. I’m in the “genetically screwed” department when it comes to heart health, so as much of a slacker as I am, I take this stuff really seriously. Thanks for the reminders of why all these lifestyle changes we make are so important! For me, it’s not so much about the size of my jeans as the ability to still be alive past 50 to walk around in them.

  12. I’m going to try and not eat out all weekend long. And if circumstances make it so I have to eat out, I’m aiming for healthier, less fried stuff.

  14. Oh MizFit I, too, had entirely forgotten my vow to WALK.

    I am off to reread that post now.

    Hugs from Des Moines.

  15. I try for at least one small thing every day. Yesterday it was 10 minutes of rowing (I was having DOMS from my shoulders to my calves). Today? Yoga and walking in the mall to make some returns. Tomorrow? Rock climbing with BK.

    Red wine has heart-healthy antioxidants. Pinot Noir has the most, but it’s not for everyone. Port, being a fortified wine (I thought you drank that on occaision), I believe still has the same benefits (although a bit more alcohol per drink).

  16. I’m getting a handle on my eating (stopping when comfortable, not finishing everything on my plate or in the cooking dish) and walking again with the dog (maybe soon doggies!) every day for 30+ minutes.

  17. I’m exercising and yet I need to increase the frequency. Thankfully I don’t sit on the couch all day. Boring!

  18. My heart is going to love me this weekend. Tomorrow is my 9 mile long run. =)

    The BF laughs at me because I always park miles from a store and hike it rather than take the closest spot. I really walk as often as possible, even if it’s only an extra 50 steps to shop.

  20. I just had surgery, so I’m not supposed to be moving around much. However, I will de-stress by watching some funny dvds and having my family around.

  21. What baby step will I take? Well, I guess I’ll take up drinking…

    I kid. I’m not a red wine drinker. Or, a drinker at all for that matter. It’s a rare thing, so that definitely won’t be my heart-healthy step.

    One of the things I’m doing for my health is leaving an unhealthy work situation. Stress is a huge factor is our overall health, and while I’m young right now, I could get old alot faster than I should by staying where I’m at.

    Have a beautiful day Miz, and pick yourself up some Twizzlers!!!! 😉 xoxo

  22. None of the above. I have none of those risk factors and yet, I still managed to get a heart problem. Whining aside, if I’d had any of those risk factors I would be in way worse shape than I am. My point? Healthy is better.

  23. Well since i’ve been on anti-inflammatories since i was 22 my dr told me that my chances of heart problems are 70% higher than those than haven’t taken them. Combine that with a family history of high blood pressure (which i have) and i had to do something about it. So what do i do??
    I take a high dosage omega 3
    I use only olive oil
    I watch my saturated fat intake
    I don’t eat much red meat
    I try to eat more almonds as recommended at cardio rehab
    I exercise
    I i guess i just do my best 🙂

  24. I’ve had my first bad cholesterol test ever and have been making modifications to my diet for the past month and a half. I’m down 10 lbs already, but I can’t wait to see what the levels are.

    Thanks for sharing the program! 😀

  26. I’m so on my way to better heart health already this morning.

    The Toddler insisted we dress alike today (thank you matching TargetTees) & inevitably I forget when we’re outside the house.

    Currently ambling the grocery aisles and LAUGHING at peoples doubletakes,

    Miz

  27. I’ve been exercising at least 4 days a week and making an effort to eat more healthy fats, especially avocados and nuts.

  28. I’m newly back on the exercise wagon and would also like to know how much exercise you recommend and how much exercise you do.

    This weekend I’m starting to walk.

    Loved that old post.

  29. Great post Miz! As the daughter of a father who had 1 heart attack and then 12 years later underwent 5 bypasses, I know how important it is to take care of your heart. Therfore, this weekend I will be moving more – a bike ride with my SIL and a tennis match (or two) with my husband.

  30. I walk everywhere in a three mile radius. To the gym. To the grocery store. To walk my husband to work. I walk to the mall, the thrift stores, and the video store. I’m always seeing people from the gym, and they’re surprised to hear that I own and know how to drive a car.

    When you use walking as a form of transportation, 30 minutes is a bare minimum. Two hours in a day is not uncommon.

    I rarely get stressed out, but yesterday was the most stressful day I’ve had in ages because my barely 18-year old daughter left for her month-long trip to Equador.

    You can leave me out of the drawing, thank-you.

  31. Great post Miz! I shall take it to heart-ha!- and go for a walk with the doggies before I take off for yet another long drive and potentially stress-filled trip to the Bay Area.

    There was no mention of the benefits of taking 1-2 baby aspirin per day–is that on or off? I guess that’s more for the risk of stroke than heart disease. I tend to lump those together, as that is what my family is prone to.

    I also joined the gym, finally, and will make it a point to go tomorrow to get in a swim!

  32. I quit smoking June 1st and haven’t even snuck a puff.

    This weekend I’m starting my vacation so that will take care of the stress part but I did pack my exercise bands, trainers and weights so I could get in some form of exercise each day (besides walking). I guess I will throw in the glass of wine a day for extra measure 🙂

  33. I’m curious about the wine too.

    I’m not a frequent wine drinker and have wondered if I should add it in.

  34. I am so guilty of ignoring this. I think I forget about it because I’m still soooo young. I will very deliberately *not* make any comments about any bloggers who may or may not be not-quite twice my age. Not gonna make those jokes 😉

    I have added in wine recently for cardiovascular health and for the antioxidant benefits. I found that after a weekend of really hard workouts, I was really craving wine, even though I didn’t really like the taste (at the time). I currently drink 1-2 glasses of wine per week. I don’t know that it makes a big differenece in my athletic performance or heart health, but it’s a good time with friends.

    My biggest vice in respect to caring for my heart is what I eat. During the winter, I am a careful, deliberate eater. During the triathlon season, I will eat anything that is not nailed down, including lots of processed sugars/carbs and saturated fats. I just finished a sausage, egg, and cheese biscuit (thought about stopping at the store for mango and cottage cheese, but couldn’t resist the temptation driving home from masters swim). So if there’s one thing I need to watch more carefully, it’s my eating habits. Because my mom’s dad had a heart attack, my mom’s mom had a heart attack (that she didn’t even know about), and my dad’s dad had three strokes (not all at once). And I do need to be concerned with it, even if I’m still young enough to be certain bloggers’ (not naming any names!) daughter.

  35. Sheesh – now I’m scared!

    I could drop at any minute! Might have to make some lifestyle changes….

    Okay, I’m going out to walk in the pasture to check cows and I promise not to smoke a cigarette whilst there, nor will I binge-drink on my walk!
    That’s a step in the right direction, isn’t it? (And it helps that it’s only 8 am…..)

  36. Hi,
    I am going to continue have my green monsters every day, and increase my exercise! Thanks for the great giveaway!

    Love your blog…lots of great info. You are an inspiration and your 40 year old heart looks fabulous…just like you!

  37. How about timing! You may have read my blog yesterday. I was griping because I have been struggling to get over this chest cold thing. Well, this morning I woke up and said “NO MORE!” I got up and put on my Walk at Home 3mile walk-workout!

    I got so sweaty and I feel so good!! I love walking and have been walking a TON (until this cold thing stopped me in my tracks). I truly missed my walking!! I need my walking!

    Thanks Miz, for all this heart info. It is so important!

  39. Oooh that program looks excellent!

    I’m walking. Yesterday I walked 15 miles over the course of the day. It felt wonderful.

  40. I am diligent about exercise and diet but stress is the hardest for me to manage. ohhmmmm

  41. Unfortunately I am genetically unlucky in the heart disease department. I’ve been on high blood pressure meds for 5 years now. Excercise and eating healthy are a huge part of my life because of this, so this is always on my mind. Thank you for helping to educate women, I think so often women think heart attacks are more likely in men.

    Never mind that the symptoms of a possible heart attack differ GREATLY between men and women.

  42. I’ve added a half mile of barefoot walking to my day. In the early morning it’s ten minutes of (relative) cool (high of 103* today where I am) and heart-health. And I’m tackling stress by journalling regularly.

  45. OK. It is time for me to stop saying I don;t have time or I feel like I am going to be sick if I run in the morning and JUST GET UP AND WALK. Thank you Mizfit for getting me going…

    Everyone has time and taking the steps at work is not enough!

  46. My baby steps include doing cardio 3 plus times a week…and losing weight.

    I need to concentrate on adding the “healthy fats” into my diet, remembering that they are good for me, in small amounts.

  47. I can do better… much, much better. Gonna check out that website for 12 weeks of better health!

  48. This weekend before the holiday
    my slacking family will have to pay.
    We’re going to clean, and clean a lot
    There’ll be no whining because it’s hot.
    This morning I scrubbed the kitchen wall
    It was not hard, I had a ball.
    We’ll scrub, we’ll mop! We’ll clean the grout.
    We’ll work up a sweat – there is no doubt.
    Extended family is coming to stay
    so all the clutter must go away.
    And added to my quite full plate?
    I’ve decided to redecorate.
    Time constraints have made me fear
    that I won’t get to the chandelier.
    And when the house is “good to go”
    I’ll celebrate with a nice Merlot!

    SOMEONE had to do the Friday rhyme…come on people!!!

    and CUE FREAKIN CONFETTI shaped like teentiny MealMixer.com

  49. Fact-filled and helpful as usual, Miz. Wish I hadn’t waited til my 50s to get on this bus – but at least I’m on now.

  50. Every genetic relative of mine has died of heart disease or strokes except the 2 who died of Alzheimer’s disease (which they now believe is the same mechanism, different location in the body).

    I kind of know of fate.

    I’ve been on cholesterol lowering meds since I was 35 – 22 years. I’ve walked or exercised most days. I’ve lost weight (and gained some back which I must lose again).

    I am healthier now than I was 22 years ago. My resting heart rate is lower, my blood chemistry is well in line.

    The genetics scare me, but I know I can postpone or eliminate the risk by being responsible for my health.

    One important point to remember: changes of diet and exercise only significantly lower cholesterol -out of danger range- for about 10% of people. The rest of us? Yes, it’s drugs for life. Sorry. Still, the diet and exercise do more to keep us healthy along with the meds.

    I’m planning on kicking the bucket in about 40 more years. And I’m working to make sure that’s about right.

    You don’t need to enter me into your contest.

  51. WOW DEB. I had no idea about the alzheimers/heart disease link and both are in my family.

    off to do some research.

    Thank you.

  53. Thanks Miz for the reminders. I’ve started to work on heart health overall because it runs in my family on both sides. My big ‘ol gut is definitely NOT good, but it’s getting to the just “big” stage instead of the big “OL’ stage.

  54. I’m going to run. I will likely eat peanut butter, hopefully some avocado. 🙂 I will try to only drink in moderation. 😉 I mean that!

    I will also be attempting to pursue a career in fitness this weekend. I think that counts.

  55. My husband works in a heart clinic and we are constantly reminded how we need to treat our own hearts better! My dad died of heart disease at 49 and I don’t want that to be in 10 years!

  56. I want to get my cholesterol in check…hopefully naturally….I have crazy high numbers, and have already lowered them 100 points by changing my diet, etc….but I have about 60 points left to go

  57. My 14 yo still thinks it’s fun to dress alike. I think it’s great as long as it lasts!
    As soon as the rain lets up, I’m out the door for my second half marathon. Been training, and I’m excited! After the Half, I’ll be concentrating more on the weights again with “chalean extreme” that I’m ordering from a friend who is a beachbody rep. I’ll still run too. Might go for another Half in October. Gotta keep movin’! A friend ran a 50 mile ultra…maybe in the future for me?? Run run run.

  59. I’m hosting a brunch for my birthday (which is Monday but the brunch will be Sunday). I’m not telling all the gals how super-healthy all the yummy food will be – omega3s, fiber, antioxidants, all hidden in there.

    homemade raisin wholegrain rye bread w/raspberry butter
    baked oatmeal
    greek yogurt fruit parfaits
    crustless quiches with homegrown herbs
    mandarin quinoa muffins

  60. Cholesterol checked last month.

    HDL:Fantastic.. thanks to my running addiction even though I have only been averaging 2x a week.. about an hour and 15 min of running per run

    LDL: Good, but I did like to get it lower.

    Walked 5 miles today with Kathy Smith Lean Walk 1. Walking is very difficult for me. But I am afraid running will affect my knees etc. So I walked and jogged a bit.

  61. I am making a continued effort to get this fat off me for the last time. I have a much better attitude about it this time and know that if I don’t stick with it, I’m just going to be another woman gone before her time!

    Riding bikes is my XRsize of choice, but yoga is going to be added to the mix.

    Thanks for letting us know about this free program!

  62. Although I’m a Canadian, and don’t qualify for the free stuff, I’d still like to tell you what I’m doing. I am a geocacher (geocaching.com-it’s free) and I will be meeting some fellow geo-cachers to hike for an hour and a half up a mountain. This is an outdoor event using a gps to find a cache(treasure box) where you trade items, log who you are and when you were there, and then post it on the web site. This is a world wide game that takes you on some spectacular adventures. This particular adventure is called Jelly Legs. Apparently the view is amazing!!

  63. (yes trihardist, oh daughter of mine, I’m still laughing at your comment)

    Thanks for sharing Nikki as I’ve not heard of geocaching before.

    Need to check out that site as I’m all about the Jelly Legs (you know, when I’m TattooHealed and all…)

  64. I’m getting back into my fitness routine. I’ve started a little running and weight training. The best part (besides the fitness, of course) is that I get to listen to my favoite music all the way!! 🙂 That’s my little extra incentive for the “me time”

  65. Love how you emphasize that any change is worthwhile – that you don’t have to go 100% right from the beginning to make a difference in your health. And yay for your looks-10-years-younger ticker!

  66. Great info, Miz! My mom, who had heart valve surgery in January, took up walking and is now doing 6-8 miles per day! (And gave up smoking–I’m very proud and happy for her!)

    Got my exercise videos in before the kiddos woke up this morning. Little daughter led me in some tree poses and various abdominal exercises this morning. Much fun. I think there will be a great deal of PLAYouts this weekend.

    I’m still keeping up with the Women’s Challenge – that’s been a good incentive for me to get some strength training in more than once a week.

  70. I am a walking fool! This week has been tough, but I still managed to get in some quickies when I can. This weekend will include plenty of walking. I love it! Pick me!

  71. Well, I move every day so at least I am ahead there! I never added alcohol even after that statistic came out. Just not a drinker.. don’t really like it except for the really fattening fruity Hawaii drinks that do not taste like any alcohol!

    Well, this weekend, will be doing my nice outside jog, will be trying to destress which is good for me cause I have not mastered that yet! Going to relax & NOT FEEL GUILTY about it!

    Have a great on too!

  72. I’d planned a walk with kids and dog, a long-ish run, and biking to the farm stand a couple miles from the house, in addition to the normal summer weekend swimming. Just in case that’s not enough, I guess I can FORCE myself to add in a few extra healthy fats and essential oils.

    Salmon on the grill, brushed with olive oil and fresh basil from my patio. A few slices of avocado on our spinach and strawberry salads… it’ll be tough MizFit, but I’ll do it.

  73. I’m just not a walker – I can do it as transportation but I just don’t get my kicks out of going for a walk for no reason. Good think I love running. 🙂 This weekend will include either a looooong bike ride or some ice skating.

    And I love me a bit o’ the sauce. We’ll just say that it’s because of the heart healthiness. Yep, mmmhmm!

  75. I wasn’t going to say anything not having direct personal experience, but I feel compelled to add that I am convinced the reason most doctor-instructed “dietary & lifestyle changes” do not succeed in helping people improve their cardiac risk is that 1 – doctors don’t know a lot about it, 2 – people don’t follow through as much as they could (as in everything – not blaming any individual, just generalizing), and 3 – the changes that people DO implement are not drastic enough. One only has to read Dr. Dean Ornish’s studies on reversing heart disease (and his new book The Spectrum, covers heart disease, diabetes, etc, all major lifestyle disease of western culture) to see the evidence. The books are full of scientifically measured results, with individual case studies listing explicit improvements. The footnotes alone are full of other peer-reviewed, double-blilnd studies.

    The books are worth a read if you have any inclination toward heart disease or diabetes – eye-opening. Being adopted I don’t know my medical background, so I choose to behave as if “it runs in the family”.

  76. my nice run today turned into a nice walk when some dog appeared on the trail. i stopped running as to not appear scared (or … whatever) … but then the freaking dog followed me. FOLLOWED ME. so i walked. and tried to get the stupid thing NOT hit by traffic (kept trying to run into the very busy road).

    if it had followed me all the way home, i would have tried to call its owner (dog had tags), but it ended up following someone on the neighborhood golf course instead. (guys knew the story; were going to try and call).

    other than that, i try to walk. i walked my errands the other day instead of driving them.

  77. I am biking to a state park tomorrow and then going swimming in my new tri suit!

    I love the active weekends that I have with my hubby!

  79. Well, Kyle and I walk pretty much everywhere already, but I’ve been working on a new Yoga routine for me. I took a class last fall, and kept the book and mat from it, and I’ve been finding that I’m really missing it. So, I’ve been scouring the book to put together a routine I can really get into. So, my weekend goal is to finish putting together the routine, and get down to the mat and see how it goes from there!

  80. Well here I am, another week,
    I’ve lost my way, feeling meek.
    I had a plan, I was to lose,
    100 pounds by a date I choose.
    Not only has it been a mess,
    I’ve made mistakes,
    could it be too much stress?
    I need your help to lighten up,
    I must to stop,
    Not one more cup.
    I want to get my mojo back,
    I want to live,
    I’ve lost the knack.
    So thanks to Miz,
    these things I change,
    This Saturday and Sunday,
    no more cheez wiz!
    I have some fish oil,
    in gel caps,
    and berries I’ll eat
    instead of Ginger Snaps.
    I’m really upset and so down on myself,
    I’ll think of you all as I pull off the shelf,
    My t shirt and sweat pants and go to the gym,
    I’ll live long and prosper,
    with vigor and vim!

    Thanks, I needed that

    Ive missed seeing you here, Woman. You are now officially mandated to start a blog OR check in at least once a week 🙂

  81. Not much of a walker now, but I use to walk at least 1/2 an hour everyday because I HAVE to. Nowadays, I seem to drive everywhere and my main source of exercise is at the gym. Thanks for reminding me that walking is a form of exercise too.

  82. I’m a daily walker, I’m out the door by 6am every morning except Sunday when I sleep a little bit later. I walk about 2 miles daily, sometimes three.

    I’ve baby stepped my way from a couch potato who didn’t know a fresh fruit or veggie if it danced across my living room to a where I am today. All by baby stepping.

    My latest baby steps have been to stop eating foods with artificial sweeteners, they were the last of the foods on my quest to banish processed foods from my home.

    In addition to that, I’ve started to buy organic whenever possible.

    All little baby steps that have a long term impact. I can walk 2 to 3 miles a day!! When I started I couldn’t walk 1/4 of a mile without gasping for air. I’m living proof that baby steps work!

  83. Thanks so much for this post. I have a family history of this type of thing and it’s my main motivation in losing weight and transforming my habits right now. After I lost my father to a stroke 2 years ago last week you would’ve thought I’d have found motivation to get it together – instead I gained 20 pounds! Now I’ve started to make slow changes – last week it was keeping a food and exercise journal and walking. This week I cleared my pantry of all things unfriendly to my heart and waistline and am focusing on having a fresh veg or fruit at every meal. I’m headed to the farmer’s market in a few! 🙂

  85. Good post, and definitly a good reminder that we should be looking out for our hearts in the little ways, one step at a time. That is what I am doing this weekend. I have been, and will continue to, cut out processed foods from my diet while increasing whole, preferably organic, fruits and vegetables. Processed sugar is the big issue for me and what I am really going to focus on for now. I already made my own Almond milk with dates as a sweetener instead of the sugar they use in the store bought ones, and am experimenting with a bunch of other recipes. It’s actually really exciting and fun. I guess that is the key to getting healthy, as you have mentioned before, finding the ways that you enjoy and pursuing those. That’s cooking and experimenting in the kitchen for me!

  87. I thought the red cranberrries were a nice touch to red themed loot!

    My dad recieved a heart transplant back in the early 90’s. He got a 7 year life extention. I’m all about the RED. It’s why I am making ( present tense ) these lifestyle changes. Heart disease is my families’ claim to fame.

    I am going to the Dezel movie this weekend. We’ll see how he compares to Ryan from’s movie last week….lol

  88. I’m learning a destressing mudra to help. One of my workouts helps me tremendously with chilling.

    I went up to the observatory and found 3 new objects. Discovery is exciting. 🙂

  89. I’d really like to take the free course you advertised but the site won’t let me (canadians) so could you help me out by posting some of the important topics.

    Way to go everyone who plans on getting out there this weekend! All your posts are so encouraging. That’s AWESOME!!

    Im looking into this Nikki as I was surprised when I saw your comment—–Ill let you know what I find out and will definitely post more information!

  90. Got up bright and early and did an hour of cheesy cardio with Kathy Smith.
    This kind of cheesy is good, no calories, no fat.

  91. One good thing for my heart this weekend is that Dad’s discharged from the hospital to rehab today. YAY, DAD!

    Thank you for the reminder, Miz, that I need to take care of myself! Today’s already shot, but I *will* walk for an hour tomorrow! (Maybe do the arms/upper body part of the Pilates for Any Body DVD, too, if I can find the time. The hottie in the next office was in the shared kitchen with me yesterday & he was wearing shorts! 🙂

  92. I’ll drink a toast to my heart – we have a bottle of great red wine! Just wondering how much daily exercise you would recomend?

  94. Great information! I’ve gotten into the habit of walking 3-miles a day RELIGIOUSLY and sometimes I run part of the way. My goal is to find others in my neighborhood who want to walk too and have a walking “club”. Geez I am so social…is it showing? XOXO Carole a/k/a MuffintopLess

  95. I am 40 & FAT! Since having to stop fighting fire I have put on the pounds…. I am trying to lose and have joined a gym…. I am scared to go tho – Trying to overcome that fear….

    Thanks for all the blogs – they are really useful!

  97. Miz,
    You delivered a great message and excellent awareness here. It really is as simple as making small changes to improve our health. Besides, those small changes become big as time goes on, we just have to be patient. I’ve started walking for fitness because my week is full of fitness activities at the gym, however, chasing my toddler down the road while he rides his trike qualifies for some serious workouts. Soon we’ll be riding together 🙂 Your blog Rock!!

  98. **don’t enter me in the giveaway because I am not in the US right now**

    Thanks for posting this- I walk a lot (around 5-8 miles a day) and often feel guilty because I don’t hit up a gym or go running…walking, right now, is all my body can do so thanks for reminding me that anything we DO do is a step towards health (literally…ha)

  102. I was wondering if you could suggest a “core program” I could do at home? I seem to be suffering with lower back issues and was told by the doc that I needed a core strengthening program. I’m 36 and thin and feel like a weak blob. I would like to be strong. I walk (running kills me) and ride my bike. I like to swim as well. I tried paddling for the dragon boats but that wrecked my back. The internet has a lot of info yet some of it is just so confusing/contradicting. You look GREAT and seem to know what you’re doing and talking about…I can tell that by reading the blogs. Any advice would be appreciated. Thanks.

  104. The way to avoid insulin resistance, obesity, diabetes, hypertension, etc. is to control HDL cholesterol and Triglycerides.

    The 2 main markers when talking about heart disease are: HDL cholesterol and triglycerides, not total cholesterol. If your HDL cholesterol is above 60 and your triglycerides are below 100, you don’t have to worry about your total cholesterol.

    In order to get to those 2 markers you have to: exercise 30 minutes everyday at a medium high level of exertion, eat a low carbohydrate diet (paleo diet) and take 3.000 mg of fish oil everyday.

    Please read more at: http://www.omega-3-fish-oil-wonders.com/fish-oil-and-heart-disease.html

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