Episode 134 - American Heart Association Diet Recommendations

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Hello, this is Charles Colaw on the, you can do this podcast. And today I’m going to talk about American heart association diet recommendations. So it’s a pretty long one American heart association diet recommendations. So I’ll tell you what the American heart association says for what you’re supposed to eat. So who am I? I am Charles Colaw, me and my wife, Amber Colaw. We are the owners and founders of Kohler fitness, a chain of gyms across the Midwest and hopefully coming to a town near you soon.

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Okay. This article his article is the American heart association diet and lifestyle recommendations, and this is coming right off of their website. So I’m going to read you through some of this, teach you some of the stuff and give you some great takeaways. So my take on this, it’s, it’s a great article. Some of the principles are great. I just, some of the stuff I think is just really broad.

So I’m going to kind of give you some better takeaways. Did you know in this article it talked about making sure that you eat only eat as many calories as you burn. So the law of thermodynamics, they say start by knowing how many calories you should be eating and drinking to maintain your weight, nutrition, and calorie information on food labels is typically based on 2000 calorie per day diet.

You may need fewer or more calories depending on the lifestyle factors in age and gender and physical level. This is basically saying what you eat to make sure you only eat as many calories as you’re going to burn every day to keep a healthy weight. I do agree with wanting to make sure that you keep your health and your weight in check and the calories you don’t want to overeat. But I do think that calories aren’t the total factor.

So some calories just store fat, weigh more readily like high-glycemic index foods like sugars, and you’ll have a propensity to turn into fat. And it also just calories in itself. Isn’t the greatest marker because you can’t eat bad calories that causes plaque to build up in your arteries and veins. So I do say that yes, calories is important to somewhat watch, but more importantly, watch the types of calories.

So that’s the first thing they talk about. If you’re also trying not to gain weight, don’t eat more calories than you’re. You can actually burn up every day. So this, they kept talking about this law of thermodynamics. I somewhat agree with it. It’s just, I do want people to also eat healthier options as well within those calories. And here is also talks about increasing the amount of intensity of your physical activity to burn calories, trying to keep your intensity up.

That’s going to stimulate your heart to pump hard and you’re past the dilation of the circulatory system. Your blood veins will dilate all that kind of stuff. It’s good stuff they say to aim for 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity a week. So I would definitely agree with that. I would tell people leave and do more.

I tell people to do at least 30 minutes every single day all the time, but they say one 50. So I’ll go with them that they’re probably the smarter ones, but I would, I would do 30 minutes or more every day 150 minutes. If you broke that down on, that’d be pretty easy to accomplish.

If you go three or five times or six times a week to, to some, to the Topeka gyms or go for a walk or whatever, but you want to get your heart rate up, hold that for a period of time, make sure your circulatory health, your heart and circulatory system, bloodstream system is keeping all that plumbing and clean and your hardest stain strong. And it talks about eating a variety of healthy foods.

They say to eat fruits and vegetables, whole grains, low fat dairy products skinless, fish, and poultry. They should take the skin off of the chicken and the fish or the, the poultry, which is like a, some sort of game bird Turkey too, as well, but skinless, fish and poultry nuts and lagoons, and then non tropical vegetable oils. So I’m extra dark bottle. Extra-Virgin olive oil is one of the best ones.

So they say to limit the saturated fat trans fat sodium red meat, sweets, and sugars, that especially sugars that come from beverages. So if you’re a Starbucks person, you need to probably cut that out. It’s probably not good for your heart because that’s a lot of sugar. And it generally has a lot of fat, a lot of sugar, a lot of fat.

So limit that saturated fat trans fat sodium, and red meat, all of that sugar, the sweets and the sugar sweetened beverages. So if you choose to eat red meat, it says compare to the label and select the leanest cuts available.

So make sure you cut select very lean cuts, do not eat the animal fat on the meat. So you can generally see that fat on the meat don’t eat it. That’s the stuff that can cause plaque and, and build up in the artery and veins, and also says eat less of the nutrient poor foods. A lot of this stuff you may want to make sure that you’re eating basically limit the saturated fats, trans fats sodium make sure you learn how to read nutrition, facts, labels.

That’s something that’s super important. So really when you grab that nutrition label, look on the back, make sure that that has a very low amount of saturated fat and a low amount of sugar. So the two factors that really correlate with obesity, heart health diabetes stroke, heart attack, all that stuff is directly related to saturated fat intake and sugar intake.

So sugars and fats. So look at the nutrition label, see that saturated fat number be super low and that sugar part of it be very low. It says in here to make sure that you eat a variety of fresh frozen and canned vegetables and fruits. So it talks about there says high fiber, whole grains. If you’re going to do grains, it says make sure these use poultry or fish without the skin prepare them in healthy ways.

So then Elsa says eat a variety of fish at least twice a week, especially fish that contain omega three fatty acid. That’s basically salmon trout and herring says, eat selects fat-free skim milk. That’s where, when you do your dairy products do not eat the full fat content in that because that fat, that the galactose lactose sugars are in there.

I’m sorry, that’s not the fat, but that’s the galactose lactose sugars, but the fat also can contain saturated fat. So get the scam or the low fat that also says avoid foods, contain partially hydrogenated oils to reduce trans fat in your diet. So think of hydrogenated, think of they’re adding hydrogen to the liquid fat. So they’ll give it a fat or an oil that kind of like floats on top of like water.

They can actually add more hydrogens to it to make it more solid at room temperature, like a lot of different types of butters and stuff. They can add hydrogen to it to make it more solid. Think of if you ever get a, a one example I’d show tell people is to get like a, a all natural peanut butter, like a creamy peanut butter smart Smucker’s is a brand. They make like a natural peanut butter or organic creamy peanut butter.

If you look at it on the shelf, it actually has oil of liquid oil separation blood, the peanut element and in regular peanut butter, like it doesn’t separate like that because they’ve added hydrogens to it, to hydrogenate to solidify though that liquid fat to actually be more hydrogenated to stay more basically even throughout the, the contents texture. So that’s the reason why you’ll see like Jif and Peter pan.

It’s all solid at room temperature. It just has better mouth feel better. It’s easier to spread. It’s easier to stir. So it’s, it’s a, it’s a thing. It’s a sales thing, but it’s not a heart-healthy thing. So limiting the hydrogenated oil so that there’s the food manufacturers will hydrogenated oils for certain benefits.

It’s not actually healthy for your heart. So also the next thing it says, limit saturated fats and trans fats, replace them with better fats, monosaccharide, and poly and saturated. If you need to lower your blood cholesterol, reduce saturated fats to no more than five or 6% of your total calories. So really if you are wanting to get that cholesterol down, get that cholesterol down. That’s probably the most important thing cut every bit of saturated fat that you can from your diet.

Do you not eat things with saturate that it’s saturated? I mean, solid, solid at room temperature. So you can look at a piece of meat and you can see if it’s solid. You can read a label on any type of product on the nutrition label and look for the thing that says saturated fat. So for someone eating about 2000 calories, that’d be about 13 grams of saturated fat a day. That’s not very much. So you really got to watch that saturated fat number, and then also cutting back on beverages and foods with added sugar.

There’s a lot of sugar and lots of different types of drinks. You gotta cut that out. If you take like a 12 ounce can of regular soda pop or like a can of Coke, that’s got more sugar in it than a Snickers bar. So just one can of Coke can have more sugar than, or same to similar as like a Snickers bar, like whole candy bar. So think about that. Cut that sugar out. Also I’m choosing foods with less sodium prepare foods with little or no salt to lower your blood pressure AMD no more than 2300 milligrams of sodium a day.

This is basically really beneficial to people with high blood pressure. It’s hard on your heart when the blood pressure’s high. So reduce your intake to about 1500 milligrams because it lowers blood pressure. So it says no more than 1300 2300 milligrams shoot for 500.

And now if you’re, if you’re a person that doesn’t have high blood pressure, sodium really doesn’t affect you quite as bad, and it’s not as hard, harder on your heart, but if you do have high blood pressure, make sure you watch that salt intake is what it’s saying. And I do agree with all that. Also if you drinking alcohol, the drinking in moderation, that means no more than one drink a day. So for your heart health, you say, oh, I, I, you know, my, my, my wine or my whatever is going to make my heart healthy. So no more than one drink per day.

If you’re a woman, no more than two drinks per day, if you’re a man, so one drink won’t for a woman, two drinks for Amanda’s what they say on here. So I don’t know, I don’t drink, I don’t have a lot of experience in it. I just know I did a bunch of dumb stuff when I was drinking. So I generally don’t do that. So anyways, follow the American heart association recommendations when you eat out, keep an eye out for portion sizes. So watch your portion size. You’re going to go eat out.

I tell people to look for 90% lean meats and then veggies. So stem stock, leaf vegetables, that’d be the stem of the plant, the stock of the plant or stem stock or the leaf of the plant. So eat a veggie vegetable and then a lean meat combo. So that flies your swims. It’s generally lean. So a Fisher chicken and doing it grilled fish or chicken grilled, and then watch your portion size being about no bigger than your hand for the poor protein, no bigger than about your hand for the vegetable. And they say about a fist.

I think if you’re in that lane, you can eat a little bit more in volume, but it’s already going to be low in calories because it’s going to be very low in fat from being that lean and having basically meat, lean meat and vegetable has like no fat. So I’m making sure the last thing they talk about here is not to smoke tobacco tobacco use, not smoking vape or tobacco or nicotine products, because there’s a correlation there with poor heart health directly related to tobacco products. So let’s quit that anyways.

That is the article that talks about the heart health American heart association, diet and lifestyle recommendations. I was primarily focused mainly on the diet recommendations. So saturated fats is my takeaway. Cut that out of your diet, solid at room temperature, fats, saturated fats, to learn how to read a nutritional label.

I’m also taking out all the sugars. So the big thing that I see nowadays is so many people are drinking sugary drinks. So as you got to eat, get to drinking water or zero calorie drinks, and then cutting out all those sweets, the sugar and the saturated fat are the two major problems for the heart health. It also is going to be directly as soon as you, as soon as when you start doing that, you’re gonna start losing weight too, because your body basically those are the things that make you fat.

So here did, you know, give you a couple digit knows. Did you know that 70 to 80% of your success is your food? It’s what you’re doing in the kitchen. So apex 24 fitness, and he has Sam Cooper Institute, I’ve got eight different certifications as a trainer. What you eat is the most important thing I can teach you.

And I only have one hour with you in the Topeka gyms. You may have 23 other hours to screw it up. So make sure that you’re eating the right stuff, also the best results or when people are consistent, make sure you stay very consistent with a set program. So find a mind-frame document that you follow that tells you exactly what to eat, what times to eat, how much water to drink and follow a very clean, healthy diet. And then also a file, a very simple, consistent workout plan.

And when I tell people it consistent with the diet and the workout, keep things simple. And the same when people are simple in the same, when they start an exercise program, they get tremendously great results. Don’t be a hard serve, bad finisher, changing it up. You’ve got to be consistent. So best results are when you consistent and keep it simple and the same.
And I’m going to give you all of that.

It’s in our CF 30 Colaw fitness, 30 day diet and workout book. This is an amazing book that Amber Colaw and Charles Colaw, we both wrote together to help people get in great health drop, a bunch of pounds, start feeling healthy, and they have a guy like a day by day guide to guide them through, to lose weight and get in great shape. So pick up that CF 30 book at any of the fitness center clubs. So check us out. Anyways, action steps. If you want to get started joint goal fitness, it’s only $1 down it’s as low as $5 a month.

And we also have a money back guarantee. So if you don’t like it, we’ll give you that dollar back. Also, we have a free trainer class. We teach people how to use equipment for free, also dietary help for free. So try out that free trainer class have somebody teach you, help you. Like I said, there’s nothing to risk. It’s only $1 down and you can get the dollar back with your money back guarantee. Also start the free CF 30 book. Start that CSR pick up that CF30 book, grab the books, follow the plan.

Exactly no more, no less than exactly what it says for 30 days. Follow the food plan. Start exercising, read our daily words of encouragement for mental health in the book we’re going to kind of coach you through and then also read our Google reviews. Please, please go to Google type in Colaw fitness reviews, Colaw fitness reviews on Google reviews to type in Colaw fitness, Google reviews, check us out, go to YouTube type in Colaw fitness, reviewed on YouTube and watch thousands of clients just like you, who lost weight and got in great shape.

Anyways. Thanks for listening. This is Charles Colaw on the, you can do this podcast, have a blessed day. We’ll talk to you next time. Bye-Bye.