The importance of moving your body every day. Plus a recipe for berry banana smoothie
February 23, 2018
By Registered Dietitian Kay Macinnis
I cannot believe we are almost through heart month! No worries because National Nutrition Month (my favorite) follows!
But let’s keep the focused on the American Heart Association’s pillars of health: Eat Smart, Add Color, Move More and Be Well. They are the foundations for Healthy for Good campaign that include simple changes that will have a lasting impact on your health. So let’s talk about moving more. The recommended suggestion for health benefit, is to do at least 150 minutes a week (30 minutes 5 days) of moderate-intensity or 75 minutes a week  (25 minutes 3 days) of vigorous intensity physical activity. Also include moderate to high intensity muscle strengthening activity at least 2 days per week.
Something is better than nothing. Start where you are today and begin adding in activity and moving more. Before you know it you will be walking 30 minutes on most days if not more. Soon you will notice your cholesterol, blood pressure and blood sugar numbers begin to improve and you will begin to feel much better!
The American Heart Association has 7 suggestions to get started!
- Grab the leash and walk your dog.
- Take your child or spouse for a walk.
- Hit the mall…it is climate controlled and great for a walk.
- Walk and talk…save your work phone calls and then take a walk while you return calls.
- Tune into fitness. Retrain your inner couch potato. Walk or run in place while you watch your favorite TV shows.
- Ditch the car. Park further away. Maybe walk or bike to your destination.
- Take the stairs. Even if just a flight or two.
The Move More pillar is about finding those opportunities during the day to fit in more movement! Everything counts!
Try this Berry Banana Smoothie to refuel after your workout! (You could increase the protein by adding plain Greek yogurt)
Berry Banana Smoothie
Ingredients
1 cup strawberries, hulled and halved or raspberries
1 medium banana, cut into large pieces
1 cup 100% orange juice
Preparation
In a food processor or blender, process all the ingredients until smooth.
Nutrition information: 133 calories, .5 gm fat, 0 mg cholesterol, 3 mg sodium, 32 gr carbohydrate and 2 gm protein
Recipe from the New American Heart Association Cookbook
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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
“She doesn’t just give you the fish, she teaches you how to cook it.”
 – a Kay MacInnis fan and Providence Cooks! regular.
