Fact and Thought of the Day!

Get Your Heart In Shape!

1. Get trim: Steelers backup quarterback Charlie Batch dropped 12 pounds and reduced his total cholesterol about 20 percent between the end of last season and the start of this one. (Major diet changes: making better choices when eating out; swapping wine in place of apple martinis, sugar free Jell-O for gummy worms and popcorn for Doritos.) Losing as little as 5 percent to 10 percent of your body weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels, according to various research studies.

2. Cut back on "bad" fats: When Casey Hampton (aka "Big Snack") arrived at training camp in July 2008 too heavy to play, Leslie Bonci, the Steelers nutritionist, worked with the team’s chef to create meals designed to slash Hampton’s intake of calories and saturated fats, which can elevate "bad" LDL cholesterol, leading to plaque buildup in arteries. In place of fried chicken wings, Bonci gave Hampton grilled chicken strips with low-fat dipping sauces. Other ways to reduce saturated fat: replace butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low-fat milk and yogurt in place of whole milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase LDL cholesterol, by skipping foods that contain "hydrogenated oil" or "partially hydrogenated oil" in their ingredient lists. (Big culprits include packaged snacks, crackers, bakery goods and some margarines.)

3. Eat at least 25 grams of fiber daily: Studies link a high-fiber diet with a lower risk of heart disease—one reason Bonci suggests that players, and everyone, reach for fiber-rich foods all day. Soluble fiber in oats, beans and citrus fruits, like oranges, helps reduce "bad" LDL cholesterol levels. Opting for whole grains, such as brown rice and whole wheat pasta, boosts your intake of total fiber (by way of insoluble fiber, which is also good for digestion) and can decrease levels of triglycerides, another "unhealthy" fat in the blood, as a diet rich in refined carbohydrates may stoke the body’s production of triglycerides. See how quickly the fiber adds up when you make smart choices. A cup of oatmeal (4 g) with a half cup cup of raspberries (4 g) and a 456 calorie dinner—bean soup (9 g), a spinach salad (2 g), a whole grain baguette (5 g) and an orange (4 g)—will get you to 28 grams.

4. Have fish twice a week: Doing so may reduce your risk of heart disease by 30 percent, research suggests. Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms. Have trouble fitting in fish? Speak with your doctor about fish oil supplements—taking them daily helped current Pittsburgh Steelers to improve their cholesterol profiles, according to a January 2009 study in Sports Health.

5. Practice healthy habits: If you make three lifestyle changes to help your heart, they should be to ...

Quit smoking

Exercise for 30 minutes nearly every day

Make friends with your doctor

For more information: http://health.msn.com/health-topics/heart-and-cardiovascular/articlepage.aspx?cp-documentid=100251410&gt1=31007

Thought of the Day!

Have you ever noticed that a tropical drink tastes better in the tropics! A hot dog tastes better in the baseball field! And a steak tastes better on your backyard grill! You gotta love it!!!

Yours truly,
The Irish Poet

Word of the Day! Abrogate - to abolish by formal or official means; annul by an authoritative act; repeal

  Example: to abrogate a law

Try to use the word of the day several times today; you will impress not only yourselves but also those around you!