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Thursday, January 31, 2013

I learned CPR – Foods to Help Prevent Heart Disease


I took a CPR course this weekend; in order to get certified as a personal trainer it is a requirement. Honestly it just seems like a really great thing to know. The course was like $50 and lasted 2.5 hours; I went with my sister - we made a day of it!



Heart health is a touchy subject for me. My mother and sister have heart issues they were born with and it is believed my grandmother died (before I was born) due to a heart complication; they didn’t have the technology at the time to figure out exactly what she died from. Luckily with more ways to monitor these things and the knowledge we have about food and our health, even those who are born with conditions or are thought to be predisposed due to their genes can take preventative measures. Since my sister and mom both practice healthy plant based diets they are off meds and in good shape! 

This may or may not come as a shock to you but a healthy plant based diet can not only prevent heart disease but also reverse it according to Dr. Esselstyn, among many other doctors, based on a 20 year nutritional study. I feel the need to repeat that - PREVENT AND REVERSE heart disease.“The 17 patients in the study had 49 cardiac events in the years leading up to the study, and had undergone aggressive treatment procedures. Several had multiple bypass operations. After beginning the eating plan, there were no more cardiac events in the group within a 12-year period.” NO MORE CARDIAC EVENTS after starting the plant based eating plan. This is a no brainer.

According to the Physician’s Committee for Responsible Medicine: Every day, nearly 2,600 Americans die of some type of cardiovascular disease, an average of one death every 34 seconds, and 7.1 million Americans have had a heart attack during their lifetimes – and this can all be prevented with a healthy plant based diet.

On to the heart healthy food! 

Rosemary Roasted Carrots and Beets


  • 5 small beets
  • 3 carrots
  • Juice of one half a lemon
  • 1 tablespoon maple sugar
  • 1 tablespoon coconut oil


Cut vegetables to bite sized pieces. Mix all ingredients and roast in the oven for 30 min at 400 degrees. The veggies should pierce easily with a fork when finished.  (If you don’t want to use oil use water instead! Just monitor the dish to make sure the water doesn’t evaporate burning your pan.)

Beets protect against heart disease because they are rich in betaine which has the ability to reduce homocysteine levels. Homocysteine is the toxic amino acid that increases risk of cardiovascular disease. Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

Make yourself and your heart a priority! 

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