February is Heart Health Month

For the next Blog Carnival, the EtsyBloggers team is writing about heart health, since February is Heart Health Month. While it is difficult for some people to get out and exercise in the colder months of winter, there are still some outdoor options, as well as many usual indoor options to keep your heart in shape.

I keep my heart healthy in the winter by snowshoeing. Snowshoeing can burn a lot of calories and you actually stay pretty warm even in the coldest temperatures, so check your local recreational websites for snowshoe trails in your area, many of which might actually rent out snowshoes so you can try it out before buying. Remember to be respectful when snowshoeing if you are sharing the trail with cross country skiers, who do not like their groomed trails ruined by snowshoe tracks.

With proper gear, you can even hike up mountains on snowshoes. Although it can be dangerous and more difficult, in some ways winter hiking is easier than summer hiking because the rocks roots are under the snow, crampons can dig into the ice on the rocks, as opposed to wet summer rocks which can be slippery. There are also no black flies in February either! If you need to retrace your steps, you have your own tracks to follow back out.

I recently bought a pair of MSR Lightning Ascent snowshoes. I haven't tried them out on much of an incline yet, but they seem to have amazing traction and are much lighter than my former pair. When shopping for a new pair, I was looking for something light weight, good crampons, and a heel lift. My dystonia has left me with a weaker right ankle and I have trouble holding the tip-toed position while walking on an icy incline like you need to do at times when winter hiking. This position digs the crampons in so that you have a better footing. The heel lift on the back of these snowshoes gives the back of your foot support and something to rest on, making it easier on the calf and ankle muscles.

Heart ♥ Health

The month of February is not only a month for love and valentines, but also for heart health! Cardiovascular diseases, including strokes, are the leading cause of death in this country. This scary statistic prompted an entire month being dedicated to raising heart health awareness.

You can improve your heart's health by:

• Reducing risk factors
  
• Exercising
• Following a healthful diet
  

You can't improve your genes but you can reduce other risk factors that contribute to heart disease such as smoking and stress. Try mediation or relaxation techniques. Have your blood pressure checked at a routine doctor appointment.

Like the other muscles in your body, your heart can be strengthened with exercise. Some of my favorite heart strengthening activities include cardio kickboxing, hiking, biking, snowshoeing, and hitting my punching bag (which is also a stress relief). If you require low impact exercise, or currently suffer from heart disease, walking, a slower pace on an elliptical machine, or pilates might be better for you.

Heart healthful foods include those that are low in saturated fat and cholesterol, and high in fiber. Did you know fiber helps reduce your LDL, also known as your bad cholesterol? Try making small adjustments like replacing sugary cereals with high-fiber ones, mayonnaise with mustard, or chips and dip with veggies and hummus. Here is an easy recipe for hummus:

• 15 oz. can garbanzo beans, drained (keep the liquid)
• 2 garlic cloves, minced
• 1 tsp. ground cumin
• 1/2 tsp. black pepper
• Salt to taste
• 2 tbsp. of lemon juice
• 1 tbsp. extra virgin olive oil
• 1 can of beets (for the beet juice)


Combine garbanzo beans, garlic, cumin, salt, pepper, lemon juice and olive oil into a mixing bowl. Put the contents of the bowl into the food processor and blend on low speed, gradually adding about 1/2 cup beet juice and 1/4 cup of reserved garbanzo bean liquid, until the desired consistency is achieved. It will have a purple color from the beet juice. You can use it as a sandwich spread or dip veggies or pita chips into it.

How do you promote heart health?