northend fitness

Meet our Trainers: Tarem!

Meet our Trainers: Tarem!

 

taremMeet Our Trainers: TAREM!

My passion for becoming a personal trainer first took root when I was studying at Lincoln University. My coach at the time admired my drive in the weight room and saw I had potential to push others to reach their fitness and health goals. I took the opportunity to become the Strength and Conditioning Coach of our team. It became truly clear to me that my calling was to help others achieve their ideal selves when my sibling was diagnosed as obese and came to me for help. Day after day I personally trained and pushed her to keep on track. While taking my personal training to a whole other level and through her perseverance, she achieved her ideal weight and lost over a hundred pounds. After this amazing experience, it was clear to me what my calling in life is. I love being able to help our clients achieve their goals and hope to continue to change lives here at North End Fitness and Training.

 

  • Hobbies: Working out at the gym, working on my car, playing video games, reading
  • Describe your personal workout routine and goals: A couple of months ago, I decided to start training to compete in a Male Physique Bodybuilding show. I go to the gym 3 days straight, then take one rest day. I spend about 3 hours at the gym (yes, it’s a lot time, but I have a goal!). One day is dedicated to push and pull exercises that focus on the chest and back, another for biceps, triceps and shoulders, and the third day is leg day (the worst). After each main workout, I always include an ab routine at the end.
  • What are your favorite exercises? My favorite exercises are any that target the core, especially the ninja crunch.
  • What keeps you motivated to live a healthy lifestyle? I have the will to always be the best I can be, and this drives me to strive for optimal health and fitness.
  • What’s your biggest obstacle to living a healthy lifestyle? Eating 100% healthy… bad foods taste so good!
  • Go-to preworkout – I always have a balanced meal 40-60 minutes before I workout.
  • Go-to postworkout – Immediately after a  workout, I have a protein shake, then a salad or a healthy sandwich.  
  • What’s your favorite cheat meal? Chipotle! You can always get veggies so it makes me feel better about indulging
  • What’s your favorite dessert? CHOCOLATE CAKE. 
  • Worst excuse for missing a workout? “I saw a deerbra and had to take a picture but they’re so nimble”
  • What would you miss the most if you stopped working out? I would miss my ability to do things that average people can’t do.
  • Most hated fitness/nutrition myth? The bigger you are, the stronger you are.
  • Favorite workout music? I never listen to music while workout out, I listen to my thoughts and breathing pattern.
  • My friends describe me as…. Optimistic and strong willed. I do my best to not let negativity affect me.
  • Something you might not know about me is… I’m a father of 2.
  • What is always on your grocery list? Water! It’s what I drink 99.5% of time.
  • Best advice you ever received? “Hard work will beat natural talent 9 times out of 10.
  • Which superpower would you choose to have? Being able to control and manipulate gravity.

Healthy Labor Day Weekend

Healthy Labor Day Weekend

Labor-DayHappy Labor Day!  This weekend, you might be getting together with friends and family for one last summer celebration. As you get your plans in order, don’t forget about your health goals. To make sure you enjoy your Labor Day Weekend and still feel great when it’s over, strategize ways to stay on track. Here are a few ideas:

 

Do Not Skip Meals

You might be tempted to skip a meal to make room for extra food at a party. Don’t do this! Fasting beforehand to cut calories often leads to poor food choices and overeating. Instead, focus on consuming a nutrient dense meal before you go. You won’t feel so hungry and will be better equipped to make smart food choices and practice portion control. For example, eggs with whole grain toast and a piece of fruit is a simple, easy way to start any holiday off on the right track

Stay Active

If you have to miss a workout, make sure you stay active. Run around with the kids, go for a walk with your family, swim, play, HAVE FUN! You’ll feel better if you move around while spending quality time with loved ones.

Plan Your Treat

It’s a holiday, so of course you may want to indulge a little. To avoid overdoing it, pick just one treat. Weather it’s a piece of pie or an alcoholic drink, set a goal and stick to it! Having a goal will prevent you from indulging in a little bit of everything, which can quickly add up to too much.

Bring Your Own Dish

When you don’t know what will be available, it’s hard to plan ahead. Take control of your food choices by making sure healthy options are available by bringing a healthy dish to share with your friends! Focus on whole grains and vegetables, and you can supplement with other foods to build a great meal!.

Portion Control

Overeating is all to easy when there is an abundance of food at your fingertips. To keep your portions in check, be mindful of how much attention you give to the food table. Avoid grazing or standing next to food dishes. Instead, use a plate to portion your food so you know exactly what and how much you are eating. Fill up on fruits, vegetables, whole grains and lean protein to avoid calorie dense options later.

Make Healthy Swaps

Makeover your favorite dishes with healthier ingredients. Choose whole-wheat rolls and buns instead of white. Substitute a traditional mayo-based potato salad with a vinegar base. Grill tons of vegetables along with lean meats.

Get Right Back on Track

After your weekend away, make sure you get right back to your normal routine. Plan out your food choices for the rest of the week and schedule in workouts. If you are not already a member at North End Fitness & Training, sign up for a free trial now. We can help you get you on the right track to a healthier you!

Have a safe and healthy weekend!


Meet Our Trainers: Felipe Diaz

Meet Our Trainers: Felipe Diaz

Meet Our Trainers:

FelipeDiazFELIPE DIAZ

Fitness has not always been a part of my life. I was overweight during most of my childhood and even had high cholesterol at a young age. While my parents initially struggled to get me active, once I found my true motivation I have not looked back. From the inspiration to be fit enough to play Division I soccer, to be fit enough to lead a healthy non-sedentary adult lifestyle, my motivation to be active continues to change and evolve. Helping others find their true motivation and coaching them through safe manners to accomplish their goals continues to be the best part of being a trainer for the past 3 years. The opportunity to witness individuals transform in front of my very own eyes into the person they thought they could never become, or get back to, is a special and unique aspect of what makes this such a special job.

Hobbies: Playing and watching soccer, basketball and tennis; Hiking; Gym lifting.

Describe your personal workout routine(s) and goals: I exercise five times a week for about 1.5 hours each time consisting of a cardio warm-up and split routine to avoid exercising the same muscles two days in a row. My goal is to remain healthy and active so I can reach 50 years of age without major health or physical complications.

What are your favorite exercises? My favorite types of exercises include a mixture of cardio and weight training. Outside of the gym, I enjoy competitive sports such as soccer, basketball and tennis.

What keeps you motivated to live a healthy lifestyle? My motivation is to remain healthy and active so I can have an appropriate foundation that will allow me to age with a minimized risk of developing sedentary-induced complications such as diabetes or lower back issues.

What’s your biggest obstacle to living a healthy lifestyle? As most, the biggest obstacle is finding the time to exercise with a full-time job/or being a full-time student and family responsibilities. While it is difficult, it is a matter of setting and arranging priorities. Exercising for me only stands behind family and work/school.

Go-to preworkout: Whole banana ~30 minutes prior to exercising.

Go-to postworkout: ~20 grams of Whey protein solute with either milk or water. If that’s not available, then 0% fat Faye yogurt with sliced apples.  

What’s your favorite cheat meal? Pizza, Chipotle, burgers (though rare).

What’s your favorite dessert? Luckily I never developed a sweet tooth so turning a blind side to sweets in the past 5-6 years hasn’t been hard. Nevertheless, if I’d have to choose one, I would have to go with flan.  

Worst excuse for missing a workout? “I have no time to work out today.” It doesn’t always have to be a 1.5 hour lifting session at the gym. Could be a 20 minute run or elliptical work.

What would you miss the most if you stopped working out? The re-energized feeling after working out and the one time a day when I shut the entire world out.

Most hated fitness/nutrition myth?“All carbs and all fats are bad.” If one works out and diets properly, carbs and good fats comprise a key element to recovery and growth.

Favorite song for…

  • Cardio: Lean On by Major Lazer
  • Lifting: Forever by Drake, Lil’ Wayne, Kanye West & Eminem
  • Walking to/driving to the gym: Immigrant song by Led Zeppelin

My friends describe me as….outgoing and goal-oriented.

Something you might not know about me is…I am a sucker for romantic comedies.

What is always on your grocery list? Kale, nuts such as almonds/cashews/pistachios, 0% fat Faye yogurt, Peanut butter, Eggs, and Chicken breast.

Best advice you ever received? Be selfish with your success, regardless of what your goal is. Once you achieve it, you’re the only one who can take credit for it so tune out everything/everyone else.

Which superpower would you choose to have? Flying.


13 Reasons to Exercise

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Prevent Disease
Exercise has been shown to reduce the risk of many health conditions, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise helps us increase our energy expenditure, burning through excess body fat and prevents us from gaining weight in the future.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic. Once you start moving, your energy stays up!

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night. And after that restful sleep, you have more energy the next day!

6. To Age Slower
Exercise is one of the most effective ways to fight aging. As you age, your body tends to lose muscle and bone. Regular exercise can drastically reduce the loss of both! Exercise also helps reduce inflammation, another issue that comes along with the aging process.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been shown to reduce depression – sometimes even as effectively as medication.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and may even have a protective effect against dementia.

11.To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12.To Reduce Sick Days
People who exercise regularly are less likely to call in sick to work. Regular exercise may strengthen your immune system!

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email us today to get started on the exercise and nutrition program that will change your life forever.


Meet Our Trainers: Andy

Meet Our Trainers: Andy

Meet Our Trainers

Andy Phillipsandy phillips

My passion for fitness started at the age of five, running 1.5ks at Van Cortlandt Park. From 10 years of competitive swimming to two years of acrobatics, I’ve taken on a variety of kinesthetic disciplines. I began regimented weightlifting at the age of 15, going on to compete in bodybuilding for two years. It was during this time I began training others; seeking my NASM certification to both increase my knowledge and to further refine my technique in teaching others. It is my hope that my unique and expansive background not only get my clients to their goals but also make them more knowledgeable about the world of fitness.

Hobbies:
Acrobatics, running, Netflix

Describe your personal fitness goal::
Get stronger and develop active mobility while maintaining my current size.

What are your favorite exercises?
Pull ups, Squat to Press, Pullover, Atomic push up (TRX knee tuck)

What keeps you motivated to live a healthy lifestyle?
I am constantly inspired by those who have achieved greatness, either in development of their body and/or it’s capacity for impressive and breathtaking movement.

What’s your biggest obstacle to living a healthy lifestyle? How do you overcome it?
Patience – a lot of progress and change is imperceivable or non-linear, so having trust in my training and recognizing that my goals are worth the time invested is important.

Go-to preworkout
Clementines! Or some granola. Otherwise, I’ll have a regular meal 60-90 minutes before.

Go-to postworkout
Clementines, a banana or a protein bar.

What’s your favorite cheat meal?
Stove top popped corn with olive oil and a dash of salt or 85% cacao chocolate bar.

What’s your favorite dessert?
I don’t typically crave desserts, but I guess chocolate. Most typically, sweet tea. Lactose intolerance really limits my options.

Worst excuse for missing a workout?
If I don’t have my bluetooth headphones charged, I might skip a run. I need the distraction of music or perfect weather.

What would you miss the most if you stopped working out?
The feeling of accomplishment after a good workout and euphoria after a goal is met. Maybe even more likely the passive athleticism it gives me in daily life.

Most hated fitness/nutrition myth?
The “spot reduction” myth – fat storage in specific areas [of the body] is due to them being areas of poorer circulation and your body’s hormonal state. While doing 1,000 crunches in a day won’t reveal abs, using exercise to increase my body’s demand for energy while sticking to a nutrition plan that keeps my body nourished with quality calories is much more likely to help.

Favorite song for…

  • Cardio: “I Can’t Stop” by Flux Pavilion
  • Lifting: “Jungle” by X Ambassadors
  • Walking to/driving to the gym: “Do Your Remember” by Jarryd James

My friends describe me as…
The truth? “A beast”. More PC, “An intelligent and driven athlete”

Something you might not know about me is…
I taught myself to backflip!

What is always on your grocery list?
Onions. Lots of onions for eggs, curry, naan, or with cabbage.

Best advice you ever received?
“Anything worth doing is worth doing right.”

Which superpower would you choose to have?
Time control/manipulation, I came to this conclusion after spending way too much time talking about it with friends.


Healthy Beverages

Water is always your best beverage choice! If plain water bores you, try:

  • Infused water – add crushed berries, a slice or two of lemon or lime, or cucumbers to add a hint of flavor.
  • Sparkling water – Carbonation can make it a little more interesting!
  • Sparkling juice – skip the bottled kind, make your own. Add just a splash (1 oz) of your favorite fruit juice to 12 oz of sparkling water for a healthy treat.
  • Tea – herbal tea is a great way to add flavor to your water. Caffeinated teas provide antioxidants with an array of health benefits.
  • Coffee – also contains antioxidants and an array of health benefits. Be mindful of how your body handles caffeine. Some can only tolerate a cup or two a day. Coffee can quickly turn from a healthy beverage to an unhealthy one if you add the wrong stuff. Some low-fat milk is ok, but limit coffee drinks with full fat milk, cream, and syrups and sugars!

Drinks to Consume in Moderation:

  • Artificially sweetened beverages – Diet drinks may contain zero calories, but research has linked these drinks to weight gain. The reason? The sweet taste may perpetuate sugar cravings that can lead to overeating.
  • 100% Fruit Juice – While this sounds healthy, juice is very high in calories and is a concentrated source of sugar. You’re better off eating the whole fruit. You’ll get even more vitamin and minerals, plus fiber to keep you full. Fresh fruit is also full of water – a great way to stay hydrated!
  • Milk – Lowfat milk is a good source of protein, calcium, vitamin D and other essential nutrients but just like all other liquid calories, it’s easy to take in more than you need. A glass a day is OK, but get your protein and calcium from other sources too!
  • Alcohol – Moderate drinking can be healthy, but not for everyone. The benefits must outweigh the risks for you. Also, keep in mind that alcohol is high in calories and low in nutrients, a poor choice is you are watching your weight.
  • Avoid sugar sweetened beverages like sweet tea, energy drinks and sodas. They are a source of concentrated energy without providing healthy nutrients!

Mindful Eating

Mindfulness is a concept that can help connect the body and mind. Using mindfulness techniques can help you identify non-hunger triggers that may prompt you to overeat, improve portion control, and can make it easier to choose healthier foods. Here’s a few tips to try at home:

Set a positive food atmosphere: Place healthy foods where you can see them – keep a bowl of fruit on your counter and healthy items at eye levels on shelves.

Be fully present in the moment: When you eat, turn off the TV, put down your phone and sit at a table. Turn all of your attention to yourself and your food.

Observe: Before you eat, notice how you feel. Are you low on energy? Stressed out? Hungry? When you’re finished eating, check in on yourself once again. It takes time for your mind to recognize that your stomach is full. Aim to feel satisfied at the end of a meal rather than full to prevent overeating.

Savor each bite: Notice the color, aroma, texture and flavor of the foods on your plate. Eat slowly to enjoy the experience of different tastes. Many of us have a bad habit of eating too fast. If you notice your habit taking over when you eat, try holding your utensil in your non-dominant hand, and place it down in between bites.

Focus on nutrition: Your body functions best when you eat fresh, whole foods. Take the time to prepare your meals with wholesome ingredients!


What should I eat before and after I workout?

We get this question very often! The answer depends on the nature of both your workout and your goals. Are you trying to lose body fat? Or are you concentrating on building lean muscle mass? The intensity, duration and type of workout matters too.

That being said, there are common points that apply across the board when it comes to workouts and nutrition:

Don’t Skip the Carbs:

Your body uses carbohydrates as an energy source. Think of carbs as the fuel for your “engine” (your muscles). The harder your engine is working, the more carbs you need. If you feel low on energy during a workout, it could be due to a low supply of stored energy! This is why it is important to have carbohydrate based pre-workout foods.

After a workout, your carb storage needs to be replenished to provide your body with energy for the rest of the day and (along with protein) to help the muscle rebuilding and repair process.

Pre-Workout

When to eat before a workout depends on how you tolerate food and your rate of digestion. As a general rule, avoid eating immediately before a workout. If you are trying to digest food in your stomach and challenging your muscles with a workout at the same time, your performance will be compromised and you may experience G.I. discomfort.

Ideally, you should fuel up 1-3 hours pre-workout. It all depends on how your body works, so experiment to see what time frame suits you best.

Try:

  • Oatmeal with low-fat milk and berries
  • Apples and almond butter
  • Dates and walnuts
  • Greek yogurt and berries

You’ll notice that these food options include protein as well as carbohydrates. The protein will help in the repair process after a workout (in addition to post workout protein).

If you have less than an hour before a workout and didn’t have time to eat, at least grab a banana!

Post-Workout

Your body just used your stored energy (glycogen) in your muscles to power through your workout. You need to restore the lost nutrients and provide your muscle cells with amino-acid building blocks (protein) to rebuild and repair your muscle cells.

As soon as possible, eat a snack composed of carbs and protein, and rehydrate with water.

Ideally, within 15-20 minutes following a workout, you will consume a 3:1 ratio of carbs to protein in liquid form, such as a smoothie. A few hours later, you can eat a regular, balanced meal to further help the recovery process.

Try:

  • Smoothie made with low fat milk, yogurt or protein powder, mixed with fruit
  • Turkey and veggies on 100% whole wheat bread
  • Greek Yogurt and berries
  • Tuna and tomatoes on 100% whole grain crackers

How much to eat depends on your goals and your body. If you are trying to lose weight, carefully plan your pre- and post-workout snacks within your calorie budget. If you are trying to gain muscle mass, use your pre- and post-workout snacks as opportunities to add nutrient dense calories to your diet.


Having trouble getting to your goal weight?

There are few things more frustrating than not being able to lose weight.

What is stopping you? It’s easy to say “I have a slow metabolism”, “I don’t have time”, “no matter what I do, I don’t lose weight”.

While some people do have physiological abnormalities that hinder weight loss, it is very rare. Let’s see what could be holding you back :

#1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

● Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.

● Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

● You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

● Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

#2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

● LanderBelieve that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.

● Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

● Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

#3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

● Don’t skip out on your responsibilities with excuses, instead expect more from yourself.

● Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.

● Remember that you can only have two things in life: excuses or results. Which do you want?

#4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

● The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.

● Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

● If you don’t give up, then you’ll never fail.

#5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean proteins, vegetables, whole grains, nuts and fruits.

● Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

● Fat contains almost twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

● Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

#6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

● Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

● Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

● Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

#7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

● Find a workout partner who is in better shape than you, or better yet, work with a us. We provide one on one training, giving you individual attention and effective workouts.

Get serious about your results and begin the last weight loss program that you’ll ever do. Call or email us today to schedule your first workout!


Show Your Heart Some LOVE!

First some bad news:- Heart disease continues to be the number one cause of death among both men and women. The good news? Heart disease can be prevented!

February is heart health month:- a good reminder to check in with our daily habits to see if we are doing all we can to support our hearts.

Maintain a healthy weight:- Excess body fat is detrimental to our health in numerous ways, but it is especially dangerous for our hearts. Often, overweight individuals develop abnormalities in metabolism that can affect blood vessels and the structural integrity of the heart. Simply put, excess weight strains the heart!

Move it:- be active everyday: Regular exercise builds a healthy, strong heart. Find a way to be active everyday and be consistent!

Quit Smoking:- Chemicals found in tobacco harm your blood cells, damage the function of your heart and structure of your blood vessels.

Manage Stress:- The human body was designed to deal with stress. Stress can keep us out of danger and focused. However, when stress is not managed and becomes continuous, without relief or relaxation, it can become dangerous to our health and well-being, including our heart health. You can learn to manage stress by practicing breathing exercises, meditation, and exercise. Find time to relax and unwind daily.

Reduce your Sodium Intake:- Excess sodium can cause high blood pressure, which places a strain on your blood vessels, heart and other organs. Reduce sodium by minimizing processed foods and restaurant meals. Purchase low-sodium varieties and use spices, herbs, citrus juice and vinegar to flavor your food.

Enjoy a Heart Healthy Diet:- You can protect your heart by eating a balanced diet of nutrient dense foods including:

● Oatmeal (and other whole grains)
● Salmon (and other cold water fatty fish)
● Broccoli (and other cruciferous veggies)
● Spinach (and other leafy greens)
● Berries
● Nuts and seeds
● Avocados
● Tomatoes
● Extra virgin olive oil
● Bean and lentils
● Citrus fruit
● Sweet potatoes
● Soy