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)
- 2.61 MD – Whole Grains and Starchy Vegetables
- 2.62 MD – Vegetables
- 2.63 MD – Fruits
- 2.64 MD – Legumes, Nuts and Seeds
- 2.65 MD – Fish or Shellfish
- 2.66 MD – Poultry
- 2.67 MD – Fat
- 2.68 MD – Alcohol
- 2.69 MD – Miscellaneous Rules and Summary
2.70 USDA Dietary Guidelines (USDA)
- 2.71 USDA – Grains
- 2.72 USDA – Vegetables
- 2.73 USDA – Fruits
- 2.74 USDA – Dairy
- 2.75 USDA – Protein
- 2.76 USDA – Miscellaneous Rules and Summary
2.80 The DASH Diet
2.90 Reversing Heart Disease with 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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