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Heart Healthy Fall Activities

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The first official day of fall has just past and with it comes a number of changes in our daily activities. The largest and most obvious change being the weather. It’s colder, which means that many of us begin to slow down and do fewer activities outdoors. Although this is the case there are still many things that we can do to help to keep our heart’s active.

Below are some recommendations of heart healthy activities that you can during the fall season.

Heart Healthy Fall Activities

Plan Seasonal Outings

Fall can be one of the most beautiful times during the year to go out and explore. The leaves are changing colour and it can create a really nice atmosphere to go exploring. Plan a day out with your family for a nice walk through some of your local walking trails or something more seasonal like an afternoon at the corn maze or pumpkin patch.

Make Fall Fun Crafts Outdoors

Fall weather can be a tad chilly but generally still nice, so crafting can be the perfect middle-ground endeavor: an indoor activity with lots of outdoor involvement. Plus, with so much nature to use, it’s economical too.

Visit your favorite park, take a walk in the woods or explore your own backyard to scavenge for colorful leaves, pinecones and other interesting bits of nature.

Exercise Outdoors

Although the temperature begins to dip beginning in October it doesn’t mean that you need to stop doing all of your regular activities. Many of our followers have shared with us that they like to continue riding a bike during fall, or even fishing to keep up there healthy activities. Find something that will be easy to do every week until you have to move your exercises indoors. Here is a list of some of our favorites.

Make A Family Meal

During the colder months of the year, nothing hits the spot quite like a nice warm meal. A nice stew or soup can really be a relatively easy, heart-healthy meal to have. When cooking try to involve your family, as so much of how they learn heart healthy habits comes from their elders. It’ll also help speed up the process of cooking if you assign them tasks like making mashed potatoes or cutting up the vegetables. Take some inspiration out of some of our heart healthy meals.

 

Mustard Seed Racing and Tarpin Lumber Raise Money for The Mikey Network

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This past weekend Mustard Seed Racing and Tarpin Lumber raised money for The Mikey Network at an action-packed race at Sunset International Speedway.

The money was raised from a 50/50 fundraiser. Members of the race team sold tickets to race spectators and half the money went to the raffle winner, and the other half went to The Mikey Network. In total over $1200 dollars was raised for the Mikey Network, which will go towards buying an AED for a family or organization in need.

We want to say a huge thank you to all of the great people at Tarpin Lumber and Mustard Seed Racing for their ongoing support. We hope to continue enjoying these action-packed weekends with such great supporters and friends.

Another Mikey’s Kids Family Gains Peace of Mind

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We’re happy to share that another happy family has received a MIKEY defibrillator through our Mikey’s Kids program!

Over the weekend we met with Sandy and Brian, parents of Harmony, our newest MIKEY Kid’s recipient. Above is a beautiful shot of their entire family, who were all delighted by the generosity of the gift, but none more so than Harmony who couldn’t stop smiling during our visit.

The family was very engaged and had many questions for us as we sat down to talk them about their new MIKEY. We walked them through our procedural booklet and are happy to say that they’re keen on learning more, because of which we’re currently working to set up more training opportunities with them in the future.

We’re also happy to share that Harmony’s school has an AED, which allows her family further peace of mind while she’s out of the home.

For parents with children who have heart problems, having a portable defibrillator can literally be life-saving. Knowing that an AED is on hand and ready to help save their child’s life gives so much peace of mind.

We know the first few minutes of a sudden cardiac arrest event is critical to increasing chances of survival. Our Mikey’s Kids program allows children with a high risk of SCA lead a happier, healthier and more active life. These portable MIKEYs can be taken along with them anywhere – at home, at school and at play.

You can learn more about the Mikey’s Kids program and read the testimonials from Mikey Families themselves here. You can also help give these families peace of mind by donating to The Mikey Network directly.

Heart Healthy Habits for Seniors

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As we grow older our daily routines tend to form the habits that we take up for the rest of our lives. Although you may have been a track star in your youth, providing you with ample opportunity to eat whatever you like, this lifestyle doesn’t work as well for your heart health as you grow older.

What you eat and drink, your activity level, how you cope with
stress and other individual lifestyle factors help determine the
health of your heart. Heart disease is a progressive condition
that can start early in life but can also be prevented or controlled by making smart lifestyle choices.

To maintain a heart healthy lifestyle you need to form healthy habits as soon as you can, while maintaining them in your daily routine. Below are some of our recommendations to keep your heart healthy.

Heart Healthy Habits

Stay Active

Exercising regularly can help you lower your blood pressure, increase your energy levels and keep your heart and bones strong. The easiest exercise being, walking. It’s affordable, accessible and simple to master.

Most research studies suggest that from three to five hours of walking a week is the optimum for improving heart health.

If you’re interested in learning about other heart healthy exercises, take a look at some of our other suggestions.

Eat a Heart Healthy Diet

Understanding what types of heart-healthy foods to incorporate into your diet can be difficult if you have never maintained a heart healthy diet. Generally you want to focus on having fresh fruits and vegetables, fiber rich foods and lean proteins, as well as foods that are low in saturated fats, sugars and salts. Here are some of our suggestions on essential foods for a heart healthy diet.

Quit Smoking

Smoking has an even greater correlation to heart disease for women than it does in men. It can be very difficult to quit smoking at any age but it is never too late. Fortunately there are many resources that you can use to help you quit today. Here are a few of resources that we’ve found to help you quit.

Reduce Your Alcohol Intake

Excess alcohol consumption can worsen health conditions that contribute to heart disease, like blood pressure, arrhythmias, and high cholesterol levels.

Have Regular Checkups With Your Doctor

If you have questions or concerns about heart disease or how to live a heart healthy lifestyle, seek advice from your cardiologist or primary caregiver. Your heart is the most important muscle in your body, so it is vital to take care of it!

 

Fruit and Veggies Month

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As we begin the first week of September there are often many changes occurring around us. Children are heading back to school, the temperatures outside are getting lower, and days are becoming shorter. With these external changes occurring, one  that shouldn’t  is the amount of fruits and vegetables that we eat. It’s quite common to adopt an unhealthy diet as we begin to move ourselves indoors, but instead most of us should actually be eating more as about 90% of us are not getting the proper daily amount of vegetables.

For this reason, September is Fruit and Vegetables month as it aims to highlight the importance of a diet that is full of fruits and vegetables and the benefits they contribute to your health. Which vegetables and fruits are the most heart healthy though?

To help, we’ve shared below some of the best fruits and vegetables that you can have for a heart-healthy diet, as well as when they’re in season.

Heart Healthy Fruits and Vegetables

Berries

Berries such as strawberries and blueberries are believed to carry antioxidants that help to decrease blood pressure and dilate blood vessels. This is attributed to the benefit of compounds known as anthocyanins, and flavonoids.

When they’re available: 

  • Strawberries: May, June, July, August, September, and October
  • Blueberries: July, August, and September
  • Cranberries:  September,  October and November
  • Raspberries: July, August, September, and  October

Potatoes

Although potatoes can be more challenging to your heart healthy dining, if you don’t deep fry them, they can be extremely good for your heart. They’re rich in potassium and high in fibre (if the skin is left on), which again, can help lower blood pressure and the risk of heart disease.

When they’re available: year round

Tomatoes

Similar to potatoes, tomatoes are high in heart-healthy potassium. Plus they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help to get rid of “bad ” cholesterol, keep blood vessels open and lower heart attack risk.

When they’re available: 

  • Greenhouse: year round
  • Field: July, August, September, and October

Broccoli, Spinach and Kale

When it comes to your heart health, you can’t go wrong with vegetables. Green vegetables like broccoli, spinach or kale can give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and can free your body of potentially harmful compounds. They’re also high in fibre and contain lots of vitamins and minerals.

When they’re available: 

  • Broccoli: June, July, August, September, and October
  • Spinach: May, June, July, August, September, and October
  • Kale: June, July, August, September, and October

Avocado

These soft, tasty fruits will provide your body and heart with plenty of healthy fats. They’re composed of monounsaturated fats, high in antioxidants, and also contain potassium to help lower heart disease factors.

When they’re available: (commercially) generally year round

Asparagus

One of the most important heart-healthy ingredients that are found in asparagus is vitamin B6. This vitamin can lower homocysteine, a form of amino acid that has been linked to heart disease.

When they’re available: May and June

Bell Peppers

Bell peppers contain folate, another nutrient that can reduce homocysteine.

When they’re available: 

  • Greenhouse: February, March, April, May, June, July, August, September, October, November, and December
  • Field: July, August, September, and October

Carrots

Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

When they’re available: February, March, April, May,  July, August, September, October, November, and December

Garlic

Garlic contains phytochemicals that boost immunity and protect the heart against diseases.

When they’re available: February, July, August, September, October, November, and December

Onions

Onions are a rich source of sulphur-containing phytochemicals. These phytochemicals can reduce cholesterol levels, and therefore, prevent heart disease.

When they’re available: year round

If you’re interested in learning about other heart-healthy foods, check out our post on Ten Essential Foods For A Heart-Healthy Diet; And if you’d like to know when other fruits and vegetables are available, check out Foodland Ontario’s page.