Eating for Heart Health


Hi Fusers!
Our dear friend and fellow Fuser Beverly Aabjerg has written an awesome guest post regarding heart healthy eating. Thank you so much Beverly!
Good heart health is gained or maintained with exercise and the food that we eat.According to the Department of Nutrition, Harvard School of Public Health, research has found that omega-3 fatty acids are essential to the well-being of our bodies. Eating a diet high in omega-3 fatty acids does appear to decrease the risk of stroke and heart disease. These polyunsaturated fats carry acids that help control blood clotting as well as building cell membranes in the brain.

We cannot manufacture these on our own, so we need to get them from the food we eat. Omega-3 fatty acids are commonly found in marine and plant oils. Here is a list of foods containing omega-3 fatty acids:

Almonds, walnuts and, flaxseed (ground) eaten raw or in recipes are a good way to get your daily dose of omega-3 fatty acids.

almonds

Oatmeal is also rich in omega-3 fatty acids; as well as magnesium; potassium; folate; niacin; calcium; soluble fiber.  The less processed the oats, the better. Steel cut oats have the highest nutritional value where as instant oats the least. Oatmeal-and-raisin cookies are a heart healthy treat.

a heart healthy treat!

                   a heart healthy treat!

Black or Kidney beans contain omega-3 fatty acids  as well as B-complex vitamins, folate, magnesium, calcium and fiber, plus niacin. These beans are great to add to soups and salads for extra flavor and heart-healthy nutrients.

Fish such as herring, halibut, sardines, tuna and salmon are excellent sources of omega-3 fatty acids. (Make sure to buy wild not farm-raised salmon.)  American Heart Association suggests eating one or more of these fish at least twice a week.

salmon

Research shows, that besides heart disease, a diet high in omega-3 fatty acids can help with cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.

What is your favorite omega-3 fatty acids food?

Yours in Health,

The Fuse Fitness

 

Saturday Monkey Ninjas


Hi Fusers!

Hope the weekend has been treating you well. It’s been so beautiful outside! Hope you were able to get outside and enjoy the weather. We headed out for a hike in the El Cerrito hills and it was so lovely to have the warm sun on my back, see the early signs of spring, and breathe in the fresh air.

springtime

Just wanted to quickly share a few photos and short video clip of my Saturday morning Monkey Ninjas. This is a fiercely hard-working group I tell ya.

P1030015

P1030018

P1030027

And the video clip….

Hope you all enjoy the rest of your Sunday evening! Great week of classes and training sessions last week, looking forward to another!

Yours in Health,

Kristin @ The Fuse Fitness

Valentine’s Bootcamp Video!


Hi Fusers!

Here’s a quick video from this morning’s AWESOME Valentine’s Outdoor Bootcamp. What fabulous weather, beautiful people, positive energy….what more could we ask for?!

Thanks to all of you who came out today! Happy weekend!

Yours in Health,

Kristin @ The Fuse Fitness

What’s Your Body Worth to You?


Hi Fusers!

Happy Friday to all of you!! Hope you guys have some fun plans this weekend. Don’t forget that we’re having our Valentine’s Day Outdoor Bootcamp tomorrow (Sat. Feb. 9th) at 10:45am at the Albany Veteran’s Memorial Park, which is located behind Albany High. Sign up online or just show up! Free for everyone, so bring your Valentine.

Just wanted to remind everyone of what motivated us this week….

takecareofyourbod

Important words to live by I tell ya. Easy to forget this and take our bodies for granted….

Anyway, happy weekending to you!

Yours in Health,

Kristin @ The Fuse Fitness

Is Your Heart Healthy?


Hi Fusers!

February is heart disease prevention and awareness month.

The Bad News

Did you know that heart disease is the leading cause of death in the United States, killing more than 600,000 Americans each year? Pretty scary, huh?

The Good News

Did you also know that you have a lot of power in protecting and improving your heart health? That’s what we’re here to talk about.

heart

What is Heart Disease?

First, let’s quickly discuss what heart disease is. Your arteries supply blood to the heart, carrying oxygen and nutrients to this very important muscle. When plaque builds up on the inner walls of your arteries, it causes hardening and narrowing, thus reducing the blood flow to the heart. When plaque buildup becomes so severe that blood can not reach the heart, heart attacks occur, causing permanent damage and sometimes death.

Risk Factors

Now, let’s go over the risk factors for heart disease that are in your hands. High cholesterol, high blood pressure, smoking, obesity, a sedentary lifestyle, diabetes and high stress levels all significantly increase your risk of heart disease. However, you can control these risk factors and The Fuse Fitness is here to help you take control of these risk factors and ensure that your heart is healthy.

smoking

No Smoking

First, schedule a physical to have your blood pressure and cholesterol levels checked. If you smoke, ask your physician for help quitting. This is crucial! Cigarette smokers are two to three times more likely to die from heart disease than nonsmokers. Next, determine whether your weight, and even more importantly, your body fat levels are healthy.

Height and Weight

Body mass index (BMI) is your weight in relation to your height, and is a helpful measurement in determining whether your bodyweight is healthy or not. Have your body fat measured, especially focusing on visceral fat, which is abdominal fat located around your vital organs. Think “beer belly” or “muffin top.” Make sure that you are exercising at least 30 minutes daily and that your diet consists of lots of fresh vegetables and fruits and whole foods that are as minimally processed and organic as possible.

fresh-produce

Here to Help!

The Fuse Fitness wants to help you reduce your risk of heart disease and help get you healthy! We will be doing a 6 week body fat loss challenge beginning the first week of March.

We will measure your body fat using our Fat Loss Monitor with Scale, which sends a safe, low-level electrical current through you body to calculate the amount of body fat tissue, known as the Bioelectrical Impedance (BI) Method. We will take the measurements at the beginning and end of the challenge.

Get Started Now

We offer a wide variety of fitness classes for all levels, sign up HERE, as well as personal training, which gives you a more individually designed and structured program. Let us help you in getting your minimum 30 minutes of exercise per day! You just need to take the first step by signing up HERE and NOW.

As always, please feel free to contact us with any questions or concerns. We are here to support you!

Yours in health,

Kristin at The Fuse Fitness