Physical Activity

Home Physical Activity

2.0 Introduction To Healthy Eating

Heart Health
1.00 Welcome to HeartStrong.com
- 1.01 How to Approach Your Heart Health Program
- 1.02 The Parts of the HeartStrong.com Program
- 1.03 HeartStrong.com Program Summary
1.10 Reasons to Get Heart Healthy
- 1.11 Not Your Fault
- 1.12 Activity – Examine insinct, culture, industry, government and healthcare
- 1.13 Bonus Resources
- 1.14 Play the Guitar
1.20 The Basics of Heart Disease
- 1.21 How the Heart Works
- 1.22 Atherosclerosis = Heart Disease
- 1.23 Heart Attack
- 1.24 Summary of Heart Disease
1.30 Introduction to Heart Disease Risk Factors
- 1.31 High Cholesterol and Heart Disease
- 1.32 Hypertension and Heart Disease
- 1.33 Diabetes and Heart Disease
- 1.34 Tobacco Use, Second Hand Smoke and Heart Disease
- 1.35 Genetics and Heart Disease
- 1.36 Calculating Your Heart Disease Risk
- 1.37 Turn off the Faucet, Do NOT Mop the Floor
Healthy Eating
2.00 Introduction to Heart Healthy Eating
- 2.01 Basic Concepts of Nutrition
- 2.02 What are the Parts of a Healthy Diet?
- 2.03 Calorie Balance
- 2.04 Calorie Density
- 2.05 Activty: Calorie Density
- 2.06 How to Approach Your HeartStrong.com Healthy Eating Plan
- 2.07 How to Achieve Healthy Eating Habits
- 2.08 Reflect on Your Current Diet
2.10 Carbohydrates
- 2.11 Processed or Refined Carbohydrates
- 2.12 Simple Carbohydrates
- 2.13 Complex Carbohydrates
- 2.14 Fiber
- 2.15 Glycemic Index
- 2.16 The Carbohydrate Problem in the U.S.
- 2.17 Choosing the Right Carbohydrate
- 2.18 Carbohydrates Summary and Conclusions
2.20 Protein
- 2.21 Type of Protein
- 2.22 Amount of Protein
- 2.23 Protein Summary and Conclusions
2.30 Fat
- 2.31 Saturated Fats
- 2.32 Unsaturated Fats
- 2.33 Hydrogenated Fats/Oils
- 2.34 Trans Fats
- 2.35 Calories in Fat
- 2.36 Foods High in Fat
- 2.37 Recommendations for Fat Intake
- 2.38 Fat Summary and Conclusions
2.40 Micronutrients
- 2.41 Reading labels
- 2.42 Examining Specific Foods
2.50 Whole Food Plant Based Diet (WFPB)
- 2.51 WFPB – Why No Meat, Seafood or Dairy?
- 2.52 WFPB – Why No Added Oil?
- 2.53 WFPB – Why No Added Sugar?
- 2.54 WFPB – What to Eat on a Whole Foods Plant Based Diet
- 2.55 WFPB – Nutrition on a Whole Foods Plant Based Diet
- 2.56 WFPB – Why Does the USDA Not Promote a Whole Foods Plant Based Diet?
- 2.57 WFPB – Resources to Learn More About a Whole Foods Plant Based Diet
- 2.58 WFPB – Summary of a Whole Foods Plant Based Diet
2.60 Mediterranean Diet (MD)
2.70 USDA Dietary Guidelines (USDA)
2.80 The DASH Diet
2.90 Reversing Heart Disease with Diet
2.91 The Ketogenic Diet
Physical Activity
3.00 HeartStrong.com Exercise Program and Basics of Exercise for Heart Health
- 3.01 HeartStrong.com Exercise Program
- 3.02 Aerobic Exercise and Heart Health
- 3.03 Resistance Training
- 3.04 Flexibility Training
- 3.05 Balance Training
- 3.06 Exercise Terminology
- 3.07 Monitoring Heart Rate During Exercise
- 3.08 Increasing Fat Burning
- 3.09 Burning the Right Number of Calories During Exercise
- 3.10 How to Get Started with an Exercise Program
- 3.11 HeartStrong.com Exercise Program Summary and Conclusions
3.20 Physical Activity Recommendations
- 3.21 American Heart Association Guidelines Summary
- 3.22 Centers for Disease Control Recommendations
- 3.23 Physical Activity Summary and Recommendations
3.30 How to Get Motivated to Start an Exercise Routine
3.40 How to Get Started with an Exercise Routine
- 3.41 Talk to Your Doctor
- 3.42 Assess Your Fitness Level
- 3.43 Figure Out Exercises You Love
- 3.44 Gather Equipment, Sign Up for a Gym or None of the Above!
- 3.45 Make a Schedule
- 3.46 Summary and Conclusions
3.50 Exercising with Heart Disease and When Not to Exercise
- 3.51 Symptoms to Look Out For
- 3.52 Exercise with Specific Heart Diseases
3.60 Strength Training and Heart Health
- 3.61 How to Approach Strength Training
- 3.62 Women Vs. Men and Strength Training
- 3.63 Basic Concepts for Strength Training
3.70 Aerobic Exercise and Heart Health
- 3.71 Walking
- 3.72 Jogging or Running
- 3.73 Bicycling
- 3.74 Swimming
- 3.75 Other Activities
- 3.76 Monitoring the Intensity of Aerobic Exercise
- 3.77 Aerobic Exercise Summary and Conclusions
3.80 How to Make Exercise Fun
- 3.81 Don’t Work Too Hard
- 3.82 Don’t Exercise Alone
- 3.83 Play Something
- 3.84 Music, Audiobooks, Podcasts, TV
- 3.85 Mix It Up
- 3.86 Get Yourself New Clothes/Equipment
- 3.87 Relax and Reward Yourself
- 3.88 Set Yourself a Challenge
- 3.89 Keep It Simple
- 3.90 Monitor Your Progress
Wellness and Behavior Modification
4.00 How to Develop the Motivation and Willpower
- 4.01 Self-Compassion
- 4.02 Having a Positive Attitude/Mindset
- 4.03 Understanding that Healthy Living is a Skill
- 4.04 Focusing on the Long-term
- 4.05 Making a Healthy Lifestyle Fun
- 4.06 Reward Yourself
4.10 Stress Reduction for Heart Health
- 4.11 How Stress Affects Health
- 4.12 How to Reduce Stress in Your Life
- 4.13 Identify Your Stressors
- 4.14 Identify How You Deal with Stress Now
- 4.15 Start Doing Things to Relieve Your Stress
- 4.16 Exercise and Eat Healthy
- 4.17 Be Social
- 4.18 Give Yourself Some Alone Time
- 4.19 Use the Four A’s
- 4.20 Stress Reduction Summary and Conclusions
4.30 How Not to Overeat or Stress Eat
4.40 No Excuses Not to Lose Weight
- 4.41 But I Only Eat 1200 Calories and I Am Still Obese
- 4.42 My Family is All Overweight so it Must be Genetic
- 4.43 Eating Healthy is Too Expensive
- 4.44 I Love to Eat
- 4.45 But I Just Can’t Give Up … (Favorite Food)
- 4.46 Too Many Social Events
- 4.47 I Am Not Overweight – I Am Big Boned
- 4.48 But I Am Very Active at Work and at Home – I Don’t Need to Exercise
- 4.49 I Can’t Afford to go to the Gym
- 4.50 I Don’t Have the Time to Exercise
- 4.51 I Don’t Like to Exercise
- 4.52 I Don’t Have the Willpower and it’s Just Too Hard
- 4.53 Nobody Supports Me
- 4.54 Exercise Hurts
- 4.55 I Have Orthopedic Problems or a Medical Condition
- 4.56 I Don’t Know Where to Start
4.60 Sleep and Heart Health
- 4.61 How Sleep Affects Heart Health
- 4.62 Obstructive Sleep Apnea and Heart Health
- 4.63 How to Improve Your Sleep
- 4.64 Sleep Summary and Conclusions
Obesity and Weight Loss
5.00 Introduction to HeartStrong.com Obesity/Weight Loss Program
- 5.01 Weight Loss Takes Time
- 5.02 Lifestyle Change
- 5.03 There is No Safe Diet Pill
- 5.04 Don’t Get Frustrated and Reward Yourself
5.10 Basic Concepts of Weight Loss
- 5.11 Body Mass Index
- 5.12 Ideal Body Weight
- 5.13 Calories
- 5.14 Basal Metabolic Rate
- 5.15 Percent Body Fat
- 5.16 Tid Bits
- 5.17 Weight Loss Summary and Conclusions
5.20 Tips and Tricks to Lose Weight
5.30 Obesity and Weight Loss Guidelines
- 5.31 Obesity Recommendations and Algorithm
- 5.32 Diet for Weight Loss
- 5.33 Lifestyle Intervention and Counseling
- 5.34 Weight Loss Surgery
- 5.35 Weight Loss and Impact on Cardiovascular Health
- 5.36 Dietary Intervention for Weight Loss
- 5.37 Obesity and Weight Loss Guidelines Summary and Conclusions
5.40 Keys to Safe Weight Loss
- 5.41 Avoid “Crash Diets”
- 5.42 Avoid Dehydration
- 5.43 Avoid Junk Food
- 5.44 Keys to Safe Weight Loss Summary and Conclusions
HeartStrong.com Program
Introduction to the HeartStrong.com Heart Health Program
Phase 1 – The Initiation Phase
- Phase 1 – Healthy Eating
- Phase 1 – Physical Activity
- Phase 1 – Putting it Together
Phase 2 – The Progress Phase
- Phase 2 – Healthy Eating
- Phase 2 – Physical Activity
- Phase 2 – Putting it Together
Phase 3 – The Heart Health Champion Phase
- Phase 3 – Healthy Eating
- Phase 3 – Physical Activity
- Phase 3 – Putting it Together
Phase 4 – The Elite Heart Health Phase
- Phase 4 – Healthy Eating
- Phase 4 – Physical Activity
- Phase 4 – Putting it Together
Maintenance Phase
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