Prevent Heart Disease!

Atherosclerosis often starts in childhood, 20 years before a formal diagnosis. Vascular physiologist Michael Skilton, Ph.D., with the University of Sydney’s Boden Institute of Obesity, Nutrition, Exercise, and Eating Disorders, suspects it starts in utero, based on the effect parents’ dietary choices have on the development of endothelial function, or development of cells that line the arteries.

Eat smarter people including the increased intake of whole grains, fiber, fruits, veggies, seeds, beans (legumes), nuts, and water. And of course eliminate or reduce foods that destruct like soda, fast foods, enriched foods, alcohol, saturated fats and cholesterol infused foods.

According to the American Society of Nutrition, 97 percent of adults fall short on recommended dietary fiber intake, a nutrient only found in plants, with adults and teens consuming roughly half of the government’s recommended five servings of fruits and vegetables each day.5 Only 13 percent of adults consume 1.5 to 2 cups of fruit, and just 9 percent eat 2 to 3 cups of vegetables each day. Our nation’s dietary patterns help illustrate why one-third of adults have elevated cholesterol and high blood pressure, and why two-thirds struggle with excess weight, three leading risk factors for cardiovascular disease.

The good news is that a plant-based dietary intervention is even more effective than today’s leading medications to treat and prevent heart disease, thanks to a high intake of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals and a reduced intake of saturated fats and cholesterol. About half of Americans, even those who maintain a healthful weight, still have at least one modifiable risk factor, such as high blood pressure or elevated cholesterol, for chronic disease. Integrating diet and other lifestyle changes—exercise, maintaining a healthful weight, avoiding tobacco, and limiting alcohol consumption—leaves consumers with only desirable side effects and can prevent around 80 percent of all premature heart disease cases.

It’s never too late to start: Studies show heart-attack survivors who adopt a high-fiber diet reduce the risk of a recurrence by about 40 percent, compared to survivors who make no dietary changes.

Full story: http://www.pcrm.org/health/heart/treat-and-prevent-atherosclerosis

Heart Healthy Lunches

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As fathers one of the best joys is nourishing your kids with the healthiest foods possible. So today we made a heart healthy lunch that left them all smiling and fully satisfied. The medley of fruits, veggies, beans and whole grains included Japanese buckwheat soba noodles; sliced mangos; sliced oranges; steamed broccoli; romaine salad with flaxseed, mushrooms, tomatoes and onions; steamed sweet potatoes; celery and almond butter; and scrambled tofu, kale and
onions. We were very proud of ourselves with this one!

A Quick Message on Nutritional Freedom

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As parents it is imperative that we lead by example so our children become the example. Far too often we take life for granted and fail to improve our quality of living until bad news is received from the doctor’s office. But, why wait for degenerative diseases to strike?

IMG_6918Why not eat more fruits, veggies, whole grains, and legumes now to prevent clogged arteries and reduce attacks from mutated cancer cells? If we know that sugar and saturated fat enhances the odds of diabetes, why indulge in soda, candy bars and pastries? If we are aware that our bones, muscles, lungs and hearts are strengthened through routine exercise, then why lead a sedentary life? We should be running, walking, swimming or biking on most days. Instinctually, kids will follow their parents’ lead and develop life-enhancing habits opposed to behaviors that increase life degradation. Instead of sugary drinks teach them how to make homemade smoothies or freshly pressed juices with their favorites fruits. Water, ice, flaxseed, banana, mango, kale and berries always do the trick. Try almonds and walnuts (good amount of Omega 3) over chips. My kids happen to love SeaSnax seaweed snacks which is a learned habit we initiated. How about an avocado pudding instead of ice cream? Banana, almond or peanut butter bagels (whole grain of course) are also a hit. Simply spread the nut butter on a toasted bagel and top with slices of bananas. Apples and nut butter are also a treat. And when all else fails just give them some watermelon or a mango and call it a day.

Kimatni D Rawlins, Founder, Fit Fathers

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Eat More Fiber

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No matter your dietary staple — be it vegetarian or paleo — try to eat 5 to 7 pieces of fruits and veggies daily. The fiber reduces cholesterol and cleans your digestive system like a broom and mop, which ultimately fights to reduce chronic diseases such as colon cancer. Plus the vitamins, minerals and phytonutrients in each serves to enhance health by alkalizing the body and fighting off free radicals.

A Little Veggie Humor

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Veggie Humor: Pizza?

Veggie HumorI don’t care what Congress says, that’s no vegetable. True! lol!

A Word On Change

Jamiaca_2013_Reggae_Sumfest_Half_Moon....14Words by Kimatni D. Rawlins

When positive change is desired one must restructure their entire mechanism of thinking. Not only must they follow those that have made successful transitions, but also become their own motivator and inspiration. They must bask in the glory of their physical, spiritual and healthful accomplishments and let go of those that oppose the transition while seeking like minds walking or running the same journey. I’m passionate about healthy evolutions due to the fact that I didn’t have someone guiding me on proper nutrition and fitness regimens. I crew up in Camden, NJ where poverty and lack of anything sustainable for a healthy life was null and void. Yet I thrived due to my thirst for knowledge and truth. [Read more…]

Fit Fathers 7-Day Juice Detox

IMG_2440Why Juice? Though juicing disregards the fiber from fruits and veggies its benefits are plentiful. Vitamins and minerals are absorbed directly into the blood stream without the fiber, which slows digestion and absorption. Juicing heals and repairs tissue, strengthens the immune system, and gives the digestion system and liver a well-deserved break. But most of all, a juice detox forces toxins out the body which in-turn encourages fat lost, since the body actually produces additional fat just to store and protect you from these toxins. Reduced toxins equals less body fat. Also juicing allows organs to temporarily vacation. [Read more…]

Summer Salad

1072073_10201449526788954_431632922_oServes 2 as a main dish or 4 as a side dish The colors and textures will seduce you even before you taste this salad’s sweet, cooling flavors. Because the flavor gets even better with time, it’s perfectly portable.
1/2 red onion, diced
1 Mexican gray squash or zucchini, diced
1 cucumber, peeled and diced
2 small tomatoes, diced (and seeded if you like)
1/4 cup sliced red cabbage
2 stalks celery, sliced Kernels from 2 ears corn (about 1 ½ cups) Pinch of sea salt Juice of 1 small lime (about 1 tablespoon)

[Read more…]