Cooking Shows

Supercharge Your Diet with Brussel Sprouts!

Hello and welcome everyone to another episode of Cooking with Fey. Today we are going to go back to the basics with a Cooking Basics 101 video for one of my favorite vegetables- the brussel sprout.

P1000584.JPG

Brussel Sprouts seriously don’t get enough love. This rock star vegetable is loaded full of many important nutrients that our bodies need to function at their best. These little nutrient powerhouses are full of:

  • vitamin C
  • vitamin K
  • folate
  • manganese
  • vitamin B6
  • dietary fiber
  • copper
  • vitamin B1
  • potassium
  • phosphorus
  • omega-3 fatty acids
  • protein

Holy cow are these guys great! All of these vitamins and minerals stuffed into one little green ball make them the perfect addition to your diet. This is especially true for those of us suffering from heart conditions. We need to eat as healthy as possible to reduce the strain poor eating can put on our heart, so the next time you are at the grocery store be sure to stock up on brussel sprouts.

P1000586.JPG

To make this recipe yourself, all you will need are:

  • 1 Lb of brussel sprouts
  • 1-2 Tbsp. olive oil
  • Salt and Pepper to taste

Simply cut your sprouts in half, dizzle with oil, sprinkle with salt and pepper, and bake at 400 degrees for 30 minutes. Then you are ready to enjoy this simple side dish.

P1000588.JPG

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

P1000589.JPG

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Advertisements
My Life

Excerpt From My Book: Hit The Mats- Control Your Atrial Fibrillation with Yoga!

Yoga is wonderful. It can help reduce anxiety, improve balance and increase flexibility in people who engage in yoga regularly. However, not all yoga methods are appropriate for those of us suffering from Atrial Fibrillation. For example, Bikram yoga (also known as hot yoga) is performed in a very hot and humid room for 60-90 minutes. This style of yoga is definitely not recommended for AFib patients, and even people who are interested in beginning a yoga routine should exercise caution when starting out a Bikram yoga practice.

People, Woman, Girl, Yoga, Mat

However, styles like Iyengar or hatha styles are great starting places for those of us with AFib. These styles focus more on balance and proper body alignment. Breath control is also a large part of these styles, which can help in reducing stress, heart rate and blood pressure. Some yoga practitioners are strong advocates for the correlation between improved mental health and regular yoga practice. These individuals feel that the strong mind body connection that exists during a yoga session can help people feel more confident and in control of their own body and what they are feeling. While more scientific research needs to be done to quantify this, the thought is exciting for those individuals who live with mental health concerns.

love-313416__340

An exciting study was released in March of 2016 by the European Journal of Cardiovascular Nursing which might shed some more light on the quality of life connection between gentle yoga practice and AFib. The study combined traditional medications and treatments with yoga practice for participants who suffer from paroxysmal atrial fibrillation. This research invited eighty individuals to be split into two groups for a twelve week program. Group one received yoga lessons as a part of their normal medication or other medical treatments, while the other group did not. Questionnaires were given to the participants before, during and after the study to monitor quality of life questions, measure blood pressure, heart rate and such.

People, Woman, Stretching, Yoga

As you can imagine the group who participated in yoga sessions, in addition to their medication or traditional treatments, were found to have lower overall heart rates, lower blood pressure readings, and scored higher on their perceived quality of life questionnaires than the group who did not participate in the yoga classes.

“It could be that the deep breathing balances the parasympathetic and sympathetic nervous system, leading to less variation in heart rate. The breathing and movement may have beneficial effects on blood pressure”, researcher Wahlström stated in the report (European Journal of Cardiovascular Nursing, 2016).

Deep breathing exercises, called pranayama, found in yoga classes can be used both in and out of your classes to reduce your heart rate and calm down after an AFib episode. The most simple type of deep breathing is to slowly inhale for a count of 4-6 seconds, then exhale for 4-6 seconds. I try to perform this type of breathing for 2-10 minutes several times throughout the day to lower my heart rate and blood pressure. Plus, this breathing technique is perfect if you are on a difficult phone call or in a stressful meeting.

Yoga, Pose, Women, Female, Body

Ocean Breath, also known as Ujjayi, is another fantastic breathing exercise from yoga practices. Though, I wouldn’t recommend this one while you are in a meeting or on the phone! Breath in deeply through your nose, then exhale loudly through your mouth- you should sound like the ocean tides as you perform this breathing technique. Repeat this until you feel more relaxed and calm.

Another method is alternate nostril breathing, called nadi shodhanaor. This one requires a few steps, but is worth it to help relax your body and calm a rapid heart rate. Place your right thumb over your right nostril and press your thumb against your nose so you are only breathing through your left nostril. Inhale slowly and exhale slowly through the open left nostril. Now switch sides and repeat. This breathing technique can be performed for as long as you need to, and as often as you like.

People, Woman, Girl, Yoga, Physical

Feel free to ask your doctor or yoga instructor for specific yoga poses for you and your level of AFib, but the pose called Cat-Cow is a great starting place to use as a warm up or when you first get up in the morning. To perform a Cat-Cow, get on all fours and your hands directly under your shoulders and your knees under your hips. As you inhale lift your head to look at the ceiling and curve your back downwards towards the floor. On the exhale drop your head to look at the ground and arch your back like a scared cat. Really try to pull the belly button up towards your spine as you do this. Then repeat. It’s really that easy! I like to do this slowly for 7-10 times on mornings when I’m feeling extra stiff or if my back is bothering me.

As always, take it slow and ease yourself into a yoga program just like you would with any new physical activity. Know your body’s limits and stay within a safe range until you know what you are capable of and comfortable doing.

Yoga, Dancer, Sky, Blue, Rocks, Blue Sky


As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Fitness Videos

Air Bike Your Way to a Flat Stomach!

Hello and welcome everyone to another episode of Fey Fitness!

Today I will be showing you how the air bicycle exercise can impact your core to help you achieve a trim waistline. The air bicycle exercise is a perfect addition to your core workout because it engages the rectus abdominus muscles and the oblique muscles. Our rectus abdominus muscles are also known as the “six-pack” abs most people are vying for, and our obligques are the muscles responsible for helping you bend and twist your abdomen. Additionally, we have a deeper set of abdominal muscles known as the transversus abdominus muscles, that help support the rectus abdominal muscle group during this exercise as well. And finally, your hip flexors, which are also known as iliopsoas muscles, get a good workout from this exercise too.

bicycle.png

To Perform This Exercise, Simply:

  1. Lay down on your back in some comfortable workout clothing. Press your low back downwards until it touches the ground and your spine is in a straight line along the floor.
  2. Gently place your hands beside or behind your head. Be careful to not pull or tug on your head or neck as you perform this exercise. (You and your chiropractor will thank me later.)
  3. Now bring your knees up so your calves are parallel to the floor. Your feet can point straight up towards the ceiling, or straight out and parallel to the floor. This is your starting position for this exercise.
  4. Next, imagine that you are pushing the pedal of a bicycle with your right leg. At whatever pace feels comfortable for you, bring your left leg forward towards your upper body while extending your right leg straight out (and still parallel to the ground). At the same time, bring your right elbow towards to your left knee by crunching to the side. I like to touch my right elbow to my left knee to make sure I’ve rotated enough for the exercise to be effective.
  5. Keep your muscles engaged in your core as you return to the initial position you started in.
  6. Repeat the exercise on the opposite side.
  7. Continue alternating sides like this until you have completed 12 reps for the left side, then do 12 reps for the right side. Perform this for 2-3 sets.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Cooking Shows

Heart Healthy Grocery Haul for the Week of October 8th, 2017!

Hello and welcome everyone to another grocery haul video. This short vlog is going to focus on delicious heart healthy ingredients like fish, spinach, non-fat Greek Yogurt and fresh vegetables to help keep our heart healthy and strong.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

Fitness Videos

Feel the Burn with these Bent Knee Jackknives!

Hello and welcome everyone to another episode of Fey Fitness.

Get ready to light those abs on fire with this killer exercise! A bent knee jackknife is perfect for working both the rectus abdominis and the obliques to get them nice and toned- which also means flat.

jack.png

How To Perform This Exercise:

  1. Put on some comfy workout clothes and grab your yoga mat.
  2. Sit on the yoga mat and bring your legs up until your calves are parallel with the floor.
  3. Lean back slightly so your thighs and stomach form a “V”. Your hands can be either loosely gripping the sides of your head or held out straight on either side of your legs so they are parallel with the floor.

    Pro Tip: Don’t pull or tug on your head or neck as this can cause injury and put unnecessary stress on your upper spine.

  4. Now, lean back while you extend your legs as far out as possible keeping your core nice and tight.
  5. Continue to keep your core tight and engaged while you come back forward and bring your legs back to their starting position.
  6. Repeat 15 times for 2-3 sets.

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

 

Cooking Shows

Vegan and Gluten Free 5 Ingredient Protein Breakfast Balls

Hello and welcome everyone to another episode of Cooking with Fey!

Today I will show you how to make some delicious and easy high protein breakfast balls. This tasty breakfast is high in both protein and healthy fats, while being vegan and gluten free. Foods such as this are great for those of us with heart conditions, and this recipe is low enough in sugar for diabetics to enjoy.

P1000534.JPG

Those of us with heart conditions can benefit from the healthy fats in this recipe because these fats may help lower our blood cholesterol. Having high cholesterol is bad for many reasons, but one of the main ones is that high cholesterol can cause a buildup of plaque in your arteries- which could lead to nasty conditions like heart attacks or stroke. To prevent this, make sure your diet is full of monounsaturated fats instead of the harmful saturated and trans fats. Remember it this way, fats from plants or nuts are generally good for you, while fats from animals or chemically processed things from a lab are worse for your heart.

P1000540.JPG

Protein is great to help muscles (like your heart) heal and repair. So be sure you are getting enough of this vital macro-nutrient in your diet. If you have questions about how much protein you should be eating in a day, just message me and I would be more than happy to help.

Additionally, this recipe is low enough in sugar to be a good choice for diabetics as well.

P1000545.JPG

To make this recipe yourself at home, you will need the following ingredients:

  • 3/4 cup vegan protein powder
  • 1/2 cup nut butter
  • 2 Tbsp honey (or maple syrup or agave)
  • 2 Tbsp flaked or shredded coconut (feel free to toast the coconut if you’d like)
  • 2 Tbsp Hemp hearts or diced nuts

If you’d like to make this recipe into balls like I did, simply mix these ingredients together and shape the mixture into balls with your hands. These yummy treats will keep in an air tight container in the refrigerator all week for a delicious breakfast on the go.

P1000549.JPG

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo

 

 

My Life

Excerpt from My Book: Exercise Bikes- Ride Your Way to a Better Heart!

Stationary bikes are a great way for people with health problems to ease into an aerobic fitness routine. Whether it be a bad back or a heart condition, people with limited capacities for strenuous physical exertion can benefit from this form of cardio workout.

The reason why the stationary bike is so useful is due to the low-impact nature of the activity. Riding exercises tend to place less strain on the spinal column, and most machines have heart rate monitors so you can track your heart rate whilst working out on them. Using a stationary bike is also less jarring to the body when compared to running or jogging.

stationary-spin-bicycles-23938193.jpg

Exercising on a stationary bike also strengthens key muscles groups in the legs to help keep them toned and healthy. This is because of the push and pull motions that your legs engage in while peddling. While pushing the peddle down the quadriceps are engaged and working, and on the pull upwards of the peddle the hamstrings are getting a workout. When riding on a stationary bike be sure that your legs are able to extend to a comfortable length without being hyper-extended. This allows for the best range of motion while riding.

Pro Tip: To maximize the workout to these large thigh muscles, keep both the quadriceps and hamstrings engaged and tight on both the push and the pull. You’ll definitely feel the burn after a while of the muscles being worked more than they are used to. Just remember, start off in short intervals and work your way up to longer times of keeping these muscles engaged. We don’t want you getting hurt!

31857990.jpg

Developing control of the abdominal and back muscles is another great way to incorporate large muscle groups into the cardio session. On a regular stationary bike you can lean forward while keeping your core tight and engaged to work both the abdominal and low back muscles. Just be sure to keep your spine as straight as possible while leaning forward to reduce the chance of injury to your back. This is more difficult to do on a recumbent bike, but you can still use this machine while keeping your core engaged to get some benefit from the exercise.

In terms of heart health, a stationary bike is a great method of cardio exercising for working the heart and increasing circulation. These bikes have intensity settings that make them appropriate for people at any level on the physical fitness spectrum, and the built-in heart monitors most machines have these days make tracking your heart rate a breeze. These features allow the machine to the completely customizable to a person with a wide range of health or physical needs. As always, just be sure to talk to your physician before beginning any cardiovascular activity to ensure that it is safe for you and your needs.

Other Low Impact Exercises:

  • Exercise Walking
  • Pilates
  • Yoga
  • Tai Chi
  • Water Therapy

heart-2658206__340

As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

——————————————————–

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

logo