Diet and Nutrition

Easter Egg Hunt

Easter Egg HuntIt’s 6:00am ET, and Tina is wide awake. She grabbed a healthy breakfast, consisting of oatmeal, an egg, a banana, and a nice refreshing glass of orange juice. She has on her Proviz Women’s High Visibility Running Shorts and Proviz Women’s High Visibility Running Long Sleeve Shirt, and her shoes are tied tight. After all, she’s getting ready to go for a hunt. She received word that HeartRateMonitorsUSA was having an Easter Egg Hunt and the winning egg contained a $200 Gift Certificate. The prize is in her sights, and she’s determined to win.

She’s getting her game plan ready. The hunt will last from Saturday March 28th, and expires March 31st at Midnight ET. This gives her a chance to take her time. She straps on her Garmin Vivoactive Smartwatch so she can keep track of her daily performance, allowing her to see her strengths and weaknesses. She partners that with her GoPro Hero4 Black Edition HD Action Camera with 32GB Ultra Memory Card, so she can watch the play back and see if there was anything missed. She really wants her name to be announced as the winner.

The hunt is on, and Tina starts off slow. She’s taking her time, combing through every page of HeartRateMonitorsUSA.com, looking for all three eggs. You heard that right, there are three eggs. In order for her to claim her $200 prize, she needs to locate at least one. She’s checking the Brands page, and she searched through the Running Shoes section as well. Tina is really in it for the win. She even checked the Shipping page and noticed that there is Free 2 Day Shipping on all orders over $100 and Free Overnight on all orders over $250. This kicked her search into over-drive.

There’s one egg, she found. There’s yet another egg. Where is the third egg? It’s hidden really well, but Tina will not give up. Will she find it? Will you find it? Search the entire HeartRateMonitorsUSA.com website, and locate the hidden egg(s). Once the egg(s) have been located, e-mail the location(s) to rewards@hrmusainc.com. The search will begin on Saturday March 28th, and ends March 31st at Midnight ET. One winner will be announced on April 1, 2015 at 10:00am ET.

Let’s take a look at some 4 Healthy Recipes with Red Meat

Eating healthy is important to the health of any heart. Remembering that February is American Heart Health Month, we need to look into ways to make our daily eating habits work for us in a more healthy way. Many people are completely against eating red meat. We often hear that red meat is bad for you, but is this really true? While too much red meat may not be good for you two 3- to 4-ounce portions of red meat per week can be healthy for you. You can cut back on saturated fats and calories by Let's take a look at some 4 Healthy Recipes with Red Meatbuying more lean cuts and removing the additional fat.

Steak and Pepper Tacos
Ingredients
1 tablespoon olive oil
1 teaspoon cumin
1 garlic clove, minced
3 ounces steak strips
1 1/2 cups sliced green and red bell peppers
1/2 cup sliced onion
2 small (6-inch) whole-grain tortillas
4 tablespoons salsa
2 tablespoons low-fat sour cream

Directions
In a skillet, saute olive oil, cumin and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream.
Nutrition Information Servings Per Recipe: 1
PER SERVING: 504 cal., 23 g total fat (6 g sat. fat), 61 g carb. (9 g fiber), 28 g pro.

Chipotle Beef Wrap
Ingredients
2 teaspoons olive oil
1 6- to 8-ounce lean steak
1 tablespoon canned chipotle in adobe, chopped
4 tablespoons fresh cilantro
2 large whole wheat tortillas
2 tablespoons light mayonnaise
Lettuce and tomato

Directions 
Rub olive oil in a heavy skillet. Saute steak over high heat until medium rare to medium, turning once (7 to 10 minutes). Set aside until cool; slice thinly. Stir together chipotle in adobe and mayonnaise; spread on tortillas. Add 2 tablespoons fresh cilantro to each; top with beef and lettuce and tomato. Roll up.
Nutrition Information
PER SERVING: 379 cal., 15 g total fat (3 g sat. fat), 43 g carb. (4 g fiber), 29 g pro.

Spice-Rubbed Flank Steak
Ingredients
Cooking spray
1 tablespoon brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon cinnamon
1/2 teaspoon cayenne (or to taste)
1 pound flank steak

Directions
Preheat the broiler and coat a broiler pan with cooking spray. Combine all ingredients except steak in a small bowl; rub mixture over the steak. Broil 6 to 7 minutes per side, or until cooked. Let cool for 5 minutes before cutting diagonally across the grain into thin strips. Serve with a green salad.
Nutrition Information (4 Servings)
PER SERVING: 178 cal., 7 g total fat (3 g sat. fat), 4 g carb. 24 g pro.

Meatballs and Peppers
Ingredients
1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1 1/3 cups water
1 (10 1/2-ounce) can beef consomme
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground round
1 tablespoon finely chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 large egg white
1 garlic clove, crushed
2 teaspoons olive oil
2 tablespoons all-purpose flour
1/4 cup water
1/3 cup finely chopped fresh or 1 1/2 teaspoons dried basil
2 teaspoons white wine vinegar

Directions
Combine the first 6 ingredients in a large saucepan. Bring to a boil; cover, reduce heat, and simmer 20 minutes.

While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup. Combine breadcrumbs, beef, and next 6 ingredients (beef though garlic) in a bowl, shaping mixture into 36 (1-inch) meatballs. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.

Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.
Nutrition Information (4 Servings)
PER SERVING: 263 cal., Calories from fat 34 %, Fat 9.8 g, Satfat 2.9 g, Carbohydrate 12.4 g., Fiber 1.9 g, Cholesterol 70 mg, Iron 4.3 mg, Sodium 788 mg, Calcium 34 mg

Too much of anything isn’t good for you, but eaten proportionately, red meat isn’t too bad for you. Enjoy!

10 Ways to Help You Maintain a Healthy Heart

10 Ways to Help You Maintain a Healthy HeartCupid will be a mighty busy guy this weekend, running around making sure he shoots everyone in sight with a heart arrow. It’s his job to make sure that every valentine receives the gift that was meant for him/her. It was then that I thought, what if you’re your own Valentine this year? Loving yourself, and treating yourself doesn’t require tons of gifts, roses or chocolates. In honor of February being American Heart Month and Valentine’s Day falling in the same month, here are 10 Ways to Help You Maintain a Healthy Heart:

Exercise Daily
Try to exercise daily. Challenge yourself to do at least 150 minutes of moderate-intensity aerobic activity every week. If you do 30 minutes each day, 5 days a week, this should be easy. Fit in a workout anywhere you can. Try wearing a Garmin Forerunner 210 GPS Heart Rate Monitor (Black) with Premium Strap, and track your results.

Eat Fish
Make fish a part of your diet. Including this high protein which is high in omega 3 fatty acids. Mackerel, tuna, and salmon are an excellent source of this, which helps protect against heart disease.

Walk More
If you’re feeling a bit tense or under pressure, go and take a walk. Walking allows you to clear your mind and collect your thoughts, which in turn can reduce tension. When you get the urge to take that walk, grab your Pedusa PE-771 Tri-Axis Multi-Function Pocket Pedometer and Clip, and see exactly how you helped yourself while on the go.

Reduce Cholesterol
Cholesterol is found only in animal products, such as meat, poultry, dairy products and eggs. Lean and low-fat foods can still be high in cholesterol. Check Nutrition Facts on the labels to keep track of the cholesterol in your food and consume no more than 300 mg daily.

Avoid Stress
Staying stress free is easier said than done. However, avoiding stress when possible is crucial. How you handle stress may directly affect your heart. Too much stress can lead to medical issues such as high blood pressure and cholesterol levels. If you’re constantly feeling stressed or overwhelmed, talk to a health care specialist about better ways of dealing with these issues. I would also recommend keeping an Omron BP742N 5 Series Upper Arm Blood Pressure Monitor in the home, allowing you to closely monitor your blood pressure.

Drink More Water
We can never stress how important it is to stay hydrated. Take a bottle of water with you everywhere you go. To make it easier, I’d purchase a Camelbak Eddy .75l BPA Free Bottle.  It’s spill-proof, so it’s a handy bottle to take on walks, hiking or to the gym.

Eat Healthy
Make it your business to eat healthier. Revamp your refrigerator, placing all healthy items to the front, and removing anything that may stop you from changing your healthy eating habits.

Eat More Fiber
Include fiber in your diet. Oats, whole-grain rice, beans, and potatoes are excellent sources of fiber. Be careful when choosing processed foods, as many of them have large amounts of sugar. As always, be sure to drink plenty of water, as it will prevent constipation.

Sleep Well
Poor sleeping patterns can result in heart disease, just as having heart disease can interfere with sleep. Products such as caffeine and nicotine can heighten these risks. According to the Harvard Medical School, going to bed and waking up at the same time each day can help you improve your sleep habits.

Cut Back on Salt
Consuming too much salt can cause high blood pressure (hypertension). Hypertension increases your risk of developing coronary heart disease. Try avoiding items that are too salty such as chips, pizzas, salted nuts, canned vegetables and soups. One thing you can do to help you curb your intake of sodium, would be to check the ingredient levels of your packaged food, before adding them to your shopping basket.

Now that you have the necessary information to maintain a healthy heart, go make cupid jealous. After all, Cupid’s arrows are supposed to bring you the gift of love. By eating healthy and exercising daily, you gift yourself a longer, healthier life.

6 Tips for a Healthy New Year

6 Tips for a Healthy New Year:Healthy eating has been on the top of the top New Year Resolution for eons. It is also one of the most forgotten resolutions, along with quitting smoking, once the New Year comes in. Preparing for your personal resolutions prior to January 1st. is one of the best ways to make sure you stick to your goals. Try these 6 Tips for a Healthy New Year:

1. Clean House
The first step to moving forward with healthier eating habits would be to clean out the pantry and refrigerator of anything containing high amounts of salt, carbs, fat, and calories. If you have three boxes of cookies, give two away. Keeping such items will only make you want them more. Try replacing those cookies with a bag or two of grapes or a delicious Florida Oranges.

2. Replace One Beverage a Day With Water
If you’re anything like myself, you have a strong addiction to soda. Try replacing at least one glass of soda with a nice cold glass of water. Feel free to add in a slice of lemon or even a cucumber, for flavor. Soda, is really not good for you with all the different sweeteners that they use. Try two glasses of water, if possible.

3. Eat More Omega-3s
Taking in more foods rich in omega-3 fatty acids may help you keep your blood pressure down. Research also shows that omega-3s can help improve your mood. Shoot for two servings of fish a week, primarily fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Walnuts and flax are also a great source.

4. Have a Fruit or Vegetable at Every Meal
Including fruits and vegetables into your meals is something you should be doing already. If you’re like cereal in the morning, top it off with a banana or strawberries, or maybe try adding blueberries to your yogurt. Skip the cafeteria, and pack a healthy lunch. Be sure to include some extra vegetables or an apple for dessert.

5. Portion Control
You will never reach your target size or weight if you do not curb overeating. The mission is never to stop eating, but do so in a healthy manner. Studies have shown that smaller portions do actually promote weight loss. Don’t forget to wash it down with water.

6. Sodium Consumption
Studies show many Americans consume close to twice the recommended limit of sodium, which is a teaspoon daily. Sodium can raise blood pressure. Those who usually have a lower sodium diet usually have a decreased risk of heart disease. This in turn promotes lower hypertension and better weight management.

Are you ready to prove to yourself that you are capable of reaching your goals? Whether you’re looking to lose 5 pounds or 30 or just eat healthier, be sure to have a plan. Take the appropriate steps to implement that plan, and enjoy the benefits of healthy eating. Have a Happy, Safe, and Healthy New Year!

Why Should You Wear A Heart Rate Monitor

Why Should You Wear A Heart Rate MonitorHeart rate monitors are beneficial during exercise for everyone from beginners to professional athletes. You will find many people from joggers and runners, to walkers and cyclist toting some of the best monitor tracking devices. Heart rate monitors can double as a life-saving device for those with conditions that put them at high risk of heart attack. So, Why Should You Wear A Heart Rate Monitor?

Measure your workout:

Measuring your exercise or heart rate is the most accurate way of determining how much you’re benefiting from your workout. Heart rate monitors are usually pretty dependable, when used properly.

 

Monitor Your Health:

A heart rate monitor not only helps you keep track of your heart rate, but also of your general health. A heart rate monitor allows you to detect health problems that you would not notice otherwise. For instance, you might find your heart rate going up rapidly even though you are doing light exercises. This is an indicator that something could be wrong with your health.

See if you’re Fitness Level Is Improving:

Your level of cardiovascular fitness is reflected in your recovery heart rate. As you become more aerobically fit, your heart rate should come down more quickly after a workout. A heart rate monitor makes it easier to monitor your recovery heart rate.

Track your progress:

Some monitors, like the Polar RCX3 BASIC Heart Rate Monitor, are able to store and display weeks worth of training sessions, allowing you to be sure that you are staying on course. Having a device that shows you what your goal is will usually push you to reach the mark.

Motivation:

Using wearable’s could provide the extra push that will get some off the couch, away from the television and out for some good exercise. Incorporating a heart rate monitor into your workout will show you where you may be slacking off. This is usually the motivation needed to spruce up your workout.

Calories Burned:

Some people love to see how many calories they have burned during their workouts. Having that little screen show you how many calories you have burned for the day will surely leave you feeling better. There are many different monitors that will count calories. One that I would look into is the Garmin Forerunner 910XT Multisport GPS Training Watch.

Fitness trackers provide an easy way to keep track of your daily steps as well as other points such as calories burned, water intake, sleep and more. They’re relatively inexpensive, depending on the model and features. A heart rate monitor also acts as a great substitute to a trainer, allowing you to stay disciplined during your workout.

The Almighty Pumpkin

As far The Almighty Pumpkinas I can remember, the Jack-o-lantern and Halloween have gone hand in hand. Year after year, families taking a ride to the pumpkin patch, looking for the perfect orange melon or melons. Once picked, they’re taken home, gutted, and cut into a scary looking facial figure- usually with a candle burning on the inside, thus becoming the Jack-O-Lantern.

Aside from sitting on the front porch, as a Halloween ornament, many families also take the seeds from the pumpkin and roast them in the oven for a snack, bake pies, cakes, even pumpkin soup. However, there are many people who simply discard the insides of this fruit, not realizing the nutritional value they provide and dumping it into the trash. Today, we will take a look at 8 Health Benefits you may not know that the Pumpkin Offers:

Cancer
Pumpkins, and their seeds, are saturated with zinc and carotenoids, which help protect against prostate cancer. These compounds prevent growth of the prostate and over-stimulation of the male hormones that cause prostate problems. Similar to their cousins the sweet potato, the carrot and the butternut squash, pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute. Food sources of beta-carotene seem to help more than a supplement.

Cholesterol
Pumpkin contains high amounts of phytosterols- plant-derived compounds that are similar in structure and function to cholesterol.  It can replace and or reduce LDL or “bad” cholesterol, taking it back to a healthy level.

Potassium
A cup of cooked pumpkin has more of the refueling nutrient potassium than a banana, with 564 milligrams to a banana’s 422. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

Immune System
It does wonders for boosting the immune system by increasing the production and performance of white blood cells; building resistance to various kinds of infections. Packed with Vitamin C, one cup of cooked pumpkin contains more than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should aim for around 75 milligrams.)

Depression
One of the cause of depression is the lack of tryptophan- precursor of serotonin and was used formerly as a dietary supplement especially to promote sleep and relieve depression in our diet.  Pumpkin is rich with L-tryptophan. When this chemical compound is supplied, it activates the feeling of happiness and well-being, reducing the depressed mood.

Kidney Health
Pumpkin seeds are also great for the kidneys. By taking about 5 – 10 grams of pumpkin seeds daily prevents stones formation in the kidneys.

Skin
The high quantity of anti-oxidants in the form of vitamins A, C and E, and zinc, provide the synergistic healing virtues that are great for the skin. These healthful properties are best obtained by drinking of its juice regularly.
Pumpkin seeds have anti-inflammatory properties that are very useful against the arthritis and joint inflammation.

The next time you’re carving your favorite Halloween masterpiece, keep in mind of the nutritional value that is available when you hollow out the insides. Keep the seeds, as they are a rich source of nutrients, including unsaturated fat, antioxidants, and fiber. Boasting almost 12 grams of protein per cup, pumpkin seeds also include many other vitamins and minerals, especially zinc (almost half of the daily recommended intake). Simply roast your pumpkin seeds in the oven with a little cooking spray, then toss them in your salads, mix them into your granola, or eat them alone for a snack.

Take advantage of all the benefits the “All Mighty Pumpkin” has to offer this Halloween season and all the ones that follow! And did I forget to mention Thanksgiving as well… Pumpkins are great at any time.

Fitness and Supplements

The supplement in384x324-images-stories-supplements_702_277_s_c1dustry has become inundated with ineffective supplements, with false claims of helping you reach your fitness goals, making it even harder to figure out which supplements actually work. It is vital that we do our research and consult our physicians before adding any supplement to our diets. While you gather your questions for your next doctor visit, we’ll take the hard part out… The research. Here’s a list of supplements that can actually help you reach your fitness goal.

Whey
Whey tops the list of mass-gain supplements because it’s the most crucial for pushing protein synthesis. Whey is a milk protein that has a high level of branched-chain amino acids (BCAAs, No. 4 on our list). Bottom line: Whey takes the crown because it digests fast and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why we always recommend consuming whey protein immediately after training.

Green Tea
Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea, experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. Aim for 90 milligrams three times daily.

Creatine
Creatine is perhaps the most efficient supplement if you’re doing a high-intensity activity. There are very few supplements that have the solid scientific foundation available that creatine has. Experts say that creatine is beneficial to 80% of the people who have used it. Since creatine is found naturally in meat, the more meat you eat, the less likely you’ll need creatine supplementation. However, vegans or those who rarely eat meat can get huge boosts from these supplements.

Omega-3 Fatty Acids
Omega-3 fatty acids is the one type of fat you don’t want to cut back on. Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA, another omega-3 fatty acid, is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits. Fish oil supplements can lower elevated triglyceride (Blood fat) levels. Having high levels of this blood fat puts you at risk for heart disease. Omega-3s also help prevent several types of cancer, including breast and prostate cancers.

Keeping our testosterone levels high when we are training is important for building muscle mass. Testosterone is the leading hormone that is largely responsible for building lean muscle mass and increasing strength. One of the best bodybuilding investments you can make is to consume all natural test boosters.

The Importance of H20

Did you know that water makes up more than 50 percent of your body weight? It is one of the main components your body relies on to survive. Proper hydration allows the heart to easily pump blood through the blood vessels to the muscles. It also allows the muscles to remove waste so that they can function normally. “If you’re well hydrated, your heart doesn’t haThe Importance of H20ve to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport, and an American Heart Association volunteer. Every cell, tissue, and organ in your body needs water to properly function.

Water comes packed with health benefits as well. Proper hydration is, by far, one of the best solutions to decreasing wrinkles. H2O also promotes stronger teeth, while the additional fluoride now added to most treatment facilities promotes extra bone density to the bones and teeth.

Because synovial fluid contains water, it is also crucial to the joints, keeping them properly hydrated.

Due to the amount of sweat lost while exercising, it’s essential that everyone, athlete or individuals should keep hydrated to help ward off the possibility of “cramping”.

Drink more to promote a healthier mind as well. The human brain is composed of 95% water, blood is 85% water, and lungs are nearly 90% water.

It is generally recommended that most people drink 6-8 8 ounce glasses of water daily. Carrying something like the Camelbak 1L Chute BPA Free Water Bottle with you as you go about your exercise regimen will help you stay hydrated. Even the elderly may have to consume more water than average. They may have a medical condition requiring more water intake.

Fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water needed daily as well. Sports drinks are helpful for those exercising due to the carbohydrates that can prevent low blood sugar, but water is more than enough to keep you hydrated.

How Yoga Can Improve Your Stamina, Strength, & Overall Well-being

Find out how yoga can reduce your risk for certain diseases, improve strength, and keep you healthy.

Have you ever wondered just how much yoga can increase things like your upper body strength, your stamina as an athlete, and your stress levels? Grab your Aurorae Synergy Yoga mat, and get ready to get into that warrior pose – because we have some awesome reasons why this exercise should be at the top of your workout list.

  • Yoga helps increase your flexibility through a variety of poses. This can help to increase blood flow to muscles that haven’t been used in a while.
  • Yoga helps to stretch muscles like your hamstrings, your hip flexors, and your shins, which can all become increasingly sore or tired from cardio exercises like running.
  • Many yoga poses help to build strength not only throughout your core, but your upper body as well. Holding your own body weight during a yoga sequence helps to build muscles in those parts of your body.
  • Yoga is also really great for your joints too. When you’re going through a yoga class, your joints are being used at their full potential – which helps to reduce diseases like arthritis from happening.
  • Not only does it help out your joints, but your heart too! Increased blood flow to areas of your body that do not necessarily receive it on a regular basis helps to improve your heart rate and strengthen that ticker.
  • In many studies it has been shown that yoga decreases the levels of cortisol, or the stress hormone, and helps to reduce other things like memory loss, depression, and fatigue.
  • Practicing yoga helps to increase your ability to focus throughout the day.

Want to see our full range of Aurorae Synergy yoga mats? Visit us today at HeartRateMonitorsUSA.com!

Spring Fat Torching Tips

Summer is around the corner, and who isn’t trying to get the perfect beach body? If you’re looking to torch fat and get ready for the warmer weather, try these spring fat torching tips and spring into weight loss action today:

  • Start walking or running! It’s no secret that we’re crazy about walking and running at HRM USA. If you’re looking to jump start your summer weight loss journey, now is the perfect time to strap on that heart rate monitor and hit the pavement! If you’re just beginning, stay mindful of your step, your rhythm, the sound, and become aware of your body.
  • Keep a journal! The best way to stay on track is to document your journey. In addition to tracking your food, you can write down motivational quotes, recipes, and other bits of motivated material you’ve learned along the way. Reading back on your progress can keep you motivated to the finish line.
  • Get outside and play in the dirt! Gardening is actually a very healthy activity that will keep you from being sedentary. Even better, gardening is a great stress reducer.
  • Fill up on the rainbow. Spring and summer bring a plethora of delicious fresh and in season foods. Be sure to load up on healthy foods in a variety of colors to help keep fat off and keep you healthy all year long.

Reaching your fitness goals doesn’t have to be impossible. It’s important to find your comfort level and keep building from there. If you want to achieve greatness, let HeartRateMonitorsUSA.com help take you there.