February is Heart Month - 6 Ways to Show Your Heart You Care

Cinnamon hearts, paper hearts, heart-shaped boxes (of both the Nirvana and chocolate-filled variety)... the symbol of romantic love is ubiquitous in February, with Valentine's Day celebrations still fresh in our minds.  And perhaps not as well-celebrated, but definitely notable, February is also Heart Month, devoted to awareness of heart disease and stroke.  In that spirit, here are 6 ways to show your heart some love this month.

1) Antioxidants - particularly anthocyanins and coenzyme Q10 (CoQ10).  Anthocyanins are found in dark red, purple, blue, and black fruits and vegetables, such as blackberries, blueberries, cherries, raspberries, purple grapes, black plums, beets, eggplants, and purple potatoes.  A study using cherry juice highlighted its high content of antioxidants (particularly anthocyanins), crediting them for increased rate of cardiovascular recovery, as well as muscle strength recovery in a group of marathon runners, compared to the placebo group.  Try adding the foods listed above to reap the benefits.

CoQ10 is used for energy in the body, but also may assist recovery after a heart attack, improve muscle strength, and help lower blood pressure and angina.  It's found in several animal sources, such as game, beef, fish, dairy, and eggs, but there are also several plant-based sources, such as broccoli, spinach, peanuts, rye, wheat, and some berries.

2) Spices - especially cayenne, ginger, garlic, and cinnamon.  These spices can help improve bloodflow through vasodilation.  Their heat also improves bloodflow by causing flushing and mild sweating on the surface of the skin.  Additionally, they may also help thin the blood, and in the case of cinnamon, help regulate blood sugar fluctuations as well.  A recent study looked at the effects of aged garlic extracts and their beneficial effects when combined with certain blood pressure medications, noting better lowering effects than with just medication alone.  If you are taking blood thinning, anticoagulant, or blood pressure regulating medications, use caution when adding spices such as these to your diet, and particularly in the form of more concentrated herbal supplements.

3) Omega-3 fatty acids.  These unsaturated fats help keep the blood liquid and slippery, allowing for better bloodflow.  They are also naturally anti-inflammatory, helping keep blood vessels wide.  The most readily-utilized sources come from cold water fish, krill, and squid, since the form primarily found in their oils is pre-formed DHA.  Plant-sourced omega-3s, such as those from hemp, chia, walnuts, and flax, require more translations once in the body in order to reach the DHA form, but due to many factors, not least of which are stress and nutritional deficiencies, may get diverted from the right pathway.  That said, plant-based DHA supplements made from algae are a great back-up for plant-based eaters consuming omega-3s from other sources.  Again, if you are taking medications such as those listed in point 2, use caution with omega-3 supplements.
And don't forget other forms of unsaturated fats, such as those from olive oil, avocados, nuts and seeds.

4) Blood sugar balancing.  Prevent blood sugar spikes and fluctuations by avoiding high-sugar, refined foods, and eating regularly-spaced, macronutrient-balanced meals and snacks - that is, a combination of complex carbs, lean proteins, and healthy fats.  Too much sugar in the blood can lead to inflammation of the blood vessels.  One of the theories of arterial plaque formation implicates damage from high blood sugar as a possible cause.  Getting enough fibre can also help slow the rise of sugar in the blood, and help sweep excess out of the body.  Try swapping out your breakfast doughnut and coffee for a slice of sprouted grain toast and natural almond butter and cup of green tea.

5) B vitamins - especially niacin, folic acid and B12.  Niacin can help balance blood cholesterol and triglycerides, folic acid helps improve elasticity of blood vessels, and B12 helps the body metabolize homocysteine, which can build up in the blood and is considered a marker for heart disease risk.  Remember that B12 deficiency is commonly considered something that affects vegetarians and vegans more than it does omnivores, but omnivores actually run a greater risk of deficiency.  Additionally, a deficiency in B12 can also affect folic acid levels as well, since the two work better together.  Great sources of niacin include: seafood, beef, mushrooms, potatoes, peanuts, avocados, dates, passionfruit, oats, and brown rice; folic acid: oranges, kale, Swiss chard, asparagus, broccoli, avocados, oats, beans and lentils; B12: eggs, dairy, fortified plant-based milks and cereals, and red star nutritional yeast.  Fermented foods such as sauerkraut, tempeh, miso, and kimchi can help optimize gut flora, which in turn produce more vitamin B12 for you!

6) Exercise - with emphasis on resistance training and cardiovascular workouts.  Resistance training helps build overall muscle strength and endurance, helping to decrease risk of injury and disability over the long term.  You can do resistance training with weights such as kettlebells, plates, or bar/dumbbells, or your own body weight.
Aerobic workouts help increase the heart's strength and improves efficiency of the pumping mechanism, and improves dilation of the blood vessels and oxygenation of the blood, leading to a lower resting heart rate and less strain on the heart.  Be aware that pushing your heart rate too high during exercise can lead to sudden dizziness and feeling faint, and can increase the risk of a cardiac event.  Knowing your max heart rate (roughly 200 minus your age in years) and keeping your heart rate in a target zone of 60-80% of that max can help strengthen your heart without pushing it too hard.  High-intensity interval training (HIIT), which incorporates short bursts of high-intensity exercise with short rest or low-intensity periods, is a great way to get your cardio, and burn some fat at the same time!

What are your favourite ways to love your heart?

Heart-healthy recipe: Sweetheart Blood Orange Creamsicle Smoothie

No Pain, No Gain? My Favourite Post-Workout Recovery Foods

All the fixins for a Vanilla Cherry Chai smoothie!

Anyone who’s ever exercised is likely all too familiar with the phrase “no pain, no gain”.  One should never exercise to the point of injury, but soreness the next day is normal and something you just have to live with… right? 

In short, not so much.

To expand on that, if you’re new to a certain type of exercise, be it cardio kickboxing, high-rep barbell workouts, Zumba, yoga, rock climbing, or what have you, chances are you’ll experience soreness or stiffness in muscle groups, joints, and fascia that may not see much action on a regular basis.  Many people will be discouraged from exercising again anytime soon, due to this soreness and not wanting to make it worse.

Making sure you stretch properly before and after a workout can help reduce that soreness the next day.  Dynamic stretching before a workout and static stretching afterward are gaining more recognition as effective for injury prevention and recovery.  Active recovery means that you’re still doing some exercise, but at a lower intensity – walking, gentle Hatha yoga, and tai chi are good active recovery options.  This type of movement, as well as massage – whether you see your RMT, trade massages with your partner, use those fancy chairs at the gym, or just do it yourself – can help the body move metabolic waste buildup (e.g. lactic acid produced during certain types of exercise) out of the muscles via the lymphatic system, helping to reduce inflammation.

Aha – inflammation.  When something is inflamed in the body, usually it hurts.  Exercise produces micro-tears in the muscle tissues and lactic acid produces inflammation around these tissues, which leads to that stiff, achy soreness that can last for days.  The body needs protein to repair these micro-tears.  This is where muscle building can occur, and why protein is considered so important for exercisers and athletes.

Protein and Glutamine

One of the amino acids found in protein that is particularly good for tissue repair is glutamine.  Glutamine is a non-essential amino acid, which means your body can make it, but the body may not make enough to repair muscles after intense exercise.  High-protein foods including beans, nuts, seeds, and some green vegetables, as well as animal foods, will usually contain glutamine.  In addition, one can supplement with l-glutamine in capsules or powder.  My favourite post-workout protein powder, Vega Sport Performance Protein, contains a whopping 5000mg (5g) l-glutamine per serving (1 scoop), making it fantastic for muscle repair and recovery.

In addition to glutamine-rich sources of protein, I’ve got several other potent recovery tricks up my sleeves.

Ginger, Turmeric, and Cayenne

These spices are featured in a variety of world cuisines, and in addition to lending flavour and colour to the dishes that use them, they pack a great anti-inflammatory wallop!  The active components of these spices – gingerol, curcumin, and capsaicin, respectively – have been shown to effectively counter inflammation, not just after a workout, but that due to injury, illness, or chronic inflammatory condition.  When combined with piperine, the active component of black pepper, curcumin is boosted as much as 2000% in efficacy.  I love to add these spices to stir-fries, soups, and curries, and even to smoothies and chai tea as part of my post-workout recovery.

Cherries, Blackberries, and Blueberries

These deliciously dark summer fruits are loaded with antioxidants, specifically anthocyanins.  Anthocyanins are not only responsible for the deep purple-blue-black colour of these berries, but have also been shown to improve strength recovery, as well as reduce inflammation and post-workout pain.  A recent study using cherry juice with marathon runners showed promise in this regard, as well as potential applications with rheumatoid arthritis and gout.  Remember that berries are among the EWG’s Dirty Dozen fruits and vegetables that are most contaminated with pesticide residues, so be sure to buy them organic.  They may also be available frozen.  I love PC Organics’ Power Fruit Blend, which includes all 3 of these fruits!

Pineapple, Mango, and Papaya

Into the drink! Pineapple Coconut Ginger Smoothie

These sunny, bright-coloured tropical fruits all contain digestive enzymes such as bromelain and papain.  They’ll help you digest the protein in your post-workout meal or snack, as well as aid in the breakdown of metabolic waste products such as lactic acid to improve muscle repair.  Remember that these fruits tend to be quite high in sugars, so a little goes a long way.  Slow the release of that sugar by combining the fruit in a smoothie with protein and healthy fats – did someone say piña colada?

Piña Colada Smoothie

1 cup fresh pineapple chunks

½ banana (optional)

Handful leafy greens

1 scoop vanilla protein powder

½ cup coconut water

½ cup unsweetened coconut milk

1 Tbsp. coconut oil

4-5 ice cubes

Leafy Greens

I love adding leafy greens to my post-workout recovery meal, whether it’s in a smoothie, as a big salad, or tossed into a stir-fry.  Leafy greens are generally alkaline-forming, and can help offset the acidity in the body resulting from working out.  As we’ve already discussed, less acidity means less inflammation and quicker recovery.  Plus, these veggies are loaded with nutrition!  B vitamins, beta-carotene, vitamins C and K, as well as minerals like potassium, magnesium, calcium, and iron, and antioxidants to boot.  Some leafy greens, like kale, chard, spinach, and collards, are high in oxalic acid that can prevent mineral absorption, though, so these you may want to cook lightly before eating.

Coconut Water

I had the wonderful experience, on vacation in the Caribbean earlier this year, to enjoy coconut water straight from a coconut and fresh from the tree!  Here in Canada, fresh coconuts can be harder to come by, so we can opt instead for coconut water in cans or tetra-paks (watch out for added sugars, flavours, and preservatives).  Coconut water is touted as a health beverage due to its natural electrolyte content.  Electrolytes are used by the body to maintain fluid balance inside and outside of cells.  You lose them along with water when you sweat, so it’s important to replenish when you exercise heavily and/or in hot temperatures.  Coconut water is rich in potassium particularly, and will usually contain some calcium and magnesium as well.  Different brands, surprisingly, will have different concentrations of these nutrients, as well as varying sugar content.  Look for “coconut water from young Thai coconuts” or just “coconut water” on the label.

Omega-3 Seeds and Oils

Omega-3 fatty acids follow a pathway of conversion in the body to the anti-inflammatory prostaglandin-3 (PG3).  Unfortunately, many factors can steer omega-3 from this pathway, so making sure you’re getting enough, especially to cope with exercise-related inflammation, can be tricky.  I like to incorporate a variety of sources of different types of omega-3s, such as flaxseeds, hemp seeds, chia seeds, and sacha inchi seeds, as well as walnuts and pecans, and supplemental DHA from algae, since DHA is considered the most translated and ready-to-use form of omega-3 to get PG3.

Fresh Beet Juice

Admittedly, this is a new addition to my post-workout recovery food repertoire.  Beets are high in naturally-occurring nitrates that stimulate vasodilation, meaning your blood vessels expand, allowing for better bloodflow.  Improving the flow of blood to your body's tissues, in particular muscle tissues, allows for more efficient delivery of oxygen and nutrients that can improve overall recovery.  When I'm in that part of town, I like to treat myself to a Jugo Juice Can't Beet This smoothie with extra plant protein added in.

My favourite way to get all these great recovery foods after a tough workout is, of course, a deliciously nourishing post-workout smoothie.  Try the Piña Colada smoothie recipe above, or take a crack at my favourite, Chocolate Cherry Chai, as featured on my Recipe of the Month page for May 2013.

What are some of your favourite recovery foods?

Please be advised that this article is not meant to replace the advice of your doctor or therapist.  I am not affiliated with or compensated by any of the supplement or product companies mentioned in this article.

Always consult with your medical and/or alternative healthcare professional prior to starting a new supplement to avoid contraindications with your condition or medications.