With the incentaHEALTH program, you have access to personal trainers, by phone or email to talk to or to ask any questions that you may have. We can help with anything from login credentials to program queries and mostly importantly, with any nutrition and fitness advice you may be needing. We are happy to offer exercise suggestions for injuries, meal substitutions for dietary restrictions, or just a friendly ear to listen to when your struggling. Get to know all 3 of us and don’t hesitate to reach out. First up is Deanne:
Name: Deanne Wood
Years with incentaHEALTH: Three
Education: I graduated from Colorado State University in 2007 with a major in Health and Exercise Science, a concentration in Health Promotion and a minor in Business Administration. Go Rams!
Certifications: ACE Certified Personal Trainer, AFPA Certified Nutrition & Wellness Consultant
Hobbies: Snowboarding, wakeboarding, fishing, hiking, traveling, watching football
Health Advice: Switch it up! If you find that you are starting to fall off your current workout routine due to boredom or if you have found that you have reached a plateau, it may be time to give your strength training and cardio routines a makeover. If your body is always presented with the same stressor it will begin to adapt which can eventually result in a plateau. Switching up your exercise routine each month is a good rule of thumb. If you need some suggestions on how to switch up your current exercise routine, contact me and I would love to help!
“Let food be thy medicine and medicine be thy food.” -Hippocrates.
Healing properties of food have been reported by cultures worldwide throughout history. Over the past decade we have uncovered, through numerous clinical studies, all the health benefits individual foods can offer! By identifying the various nutrients associated with these benefits, we can heal our bodies with food better than pills, potions, and powders ever could.
“There is a wealth of…evidence that increasing the concentration of HDL cholesterol through diet will lower the risk of coronary artery disease.” –R.P. Mensink, Maastricht University.1
When it comes to eating heart healthy diets, new science proves we shouldn’t be concerned with lowering total cholesterol, instead we should focus on raising our HDL levels (the “good cholesterol”). Researchers have found that people with low HDL levels run a much greater risk for heart disease.
“Our focus of trying to reduce our LDL and total cholesterol levels (especially saturated fats) may not have just failed to reduce heart disease risk- but it might have actually increased it along with decreasing our health, weakening our blood sugar control, and increasing insulin resistance and obesity.” - The Journal of American Medical Association
So, how do we increase our HDL levels? We replace unhealthy starches and sweets with healthy sources of fat. Try to consume more seafood, coconut, milled flax seeds, and chia seed and try to avoid starches as they lower HDL.
Written by: Mallory McCormick, Weigh and Win Health Coach
How to Prevent and Control Heart Disease
“It is health that is real wealth and not pieces of gold and silver.” Mahatma Gandhi
Preventing and controlling heart disease can be as easy as choosing to take the stairs over the escalator, choosing lean proteins over fattier meats or just monitoring your blood pressure. All it takes is 7 simple steps towards lasting heart health.
- Get Active: Aim for 30 minutes of activity a day most days of the week. Try parking farther away or taking the stairs when you have those options.
- Eat Better: Eat plenty of fresh fruits, non-starchy vegetables, lean proteins and quality carbohydrates. Don’t forget to drink water too!
- Improve Your Weight: Aim for a BMI below 25 and less weight carried around your stomach, and more around the hips. “Apple” shaped has more health risks than “Pear” shaped.
- Stay Away From Smoking: According to the CDC, cigarette smokers are 2–4 times more likely to develop coronary heart disease than nonsmokers. So, if you’re a smoker try to kick the habit. Smokefree.gov is a free online service for anyone to utilize. http://smokefree.gov/ready-to-quit
- Reduce & Manage Your Blood Sugar: Try to eat small meals throughout the day and focus on quality carbohydrates that create less of a spike in blood sugar levels.
- Keep Your Blood Pressure in Check: It’s known as the silent killer for not having any symptoms. It’s important to check your blood pressure often and kick the salt shaker habit and limit processed foods to balance your sodium intake.
- Control Your Cholesterol: Cholesterol or plaque build-up is one of the main causes of heart disease. Choose healthy fats while eliminating trans or saturated fats. Keep in mind though, although olive oil may be a better choice, it’s still a fat so keep the portion sizes small.
Written By: Rachel Corcoran, incentaHEALTH Health Coach