Cooking Shows

Heart Healthy Meals for Weightlifting!

Hello and welcome everyone to another episode of Cooking with Fey! Today I will be showing you what I typically eat Monday through Saturday when I am in a “bulking phase” to gain more lean muscle mass. (Note: As a lady, this meal plan will not turn you into a big bodybuilder like Arnold Schwarzenegger. It just means you are going to be trading excess fat for more muscle.) These foods are all perfect for those of us with atrial fibrillation, and are healthy enough that anyone can copy this meal plan and have great success with it.

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I try to eat protein at each of my meals, and munch on some vegan protein or nuts if I’m feeling like a snack in between my three main meals. Don’t be afraid of snacking, just make sure that you are eating healthy and nutritious foods for your snack and not junk like microwave popcorn or chips.

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Also for your meals, make sure you are eating at least one cup of vegetables. I can’t stress enough how amazing fresh vegetables are for the body, and how few clients I see actually eating them. Just swap out some rice, pasta, or bread with leafy greens at each meal and your body will thank you.

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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

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P.S. Starting November 17th through November 27th, I will be traveling out of the country and not have access to a regular internet connection. This means that I will miss the next two Sundays of Cooking with Fey videos. For this I am very sorry, but I’ve been planning this trip for the last 13 months and want to be sure it’s as fun as I imagined it would be. But not to worry, I will return with a new Cooking with Fey video on December 3rd! So stay tuned and thank you for your patience.

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Fitness Videos · Uncategorized

Twist That Trunk! Trunk Rotations for Better Abs and Low Back.

Hello and welcome everyone to another episode of Fey Fitness. In today’s video I demonstrate the standing trunk rotation exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is excellent for people who have had prior back injuries that flare up from time to time- as it stretches the muscles in the abs and low back. And if you live with AFib, like I do, then this exercise is great because it does not cause your heart rate to spike like a sit up or crunch might. A standing trunk rotation is low enough in intensity to keep your heart happy, but still intense enough to give your core and low back a workout.

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To perform a standing trunk rotation at home, just follow these simple steps:

  1. Stand straight and tall with your shoulders back. You can place your hands on your hips if it helps you keep your hips still while performing this move.
  2. Keeping your hips as still as possible, start bending forward with your core engaged until your back is parallel to the floor, or you can not bend forward any more.
  3. With your core engaged, rotate your spine to the left as far as you can go.
  4. Hold this position for two (2) seconds.
  5. Now, continue rotating your spine backwards as far as you can go and hold for a count of two.
  6. Continue rotating until you are now bending as far right as possible. Hold for a count of two seconds.
  7. Finish off by rotating forward into your original starting position.
  8. Now repeat this on the other side.
  9. For low back pain relief, perform five (5) rotations per side. If you are using this as a part of your core workout, perform a total of 10-15 reps for 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

Cooking Shows

Vegan and Gluten Free Cabbage Soup

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

Today I will share with you my favorite cabbage soup recipe. These last few days it’s been snowing here in the Pacific Northwest, which is unheard of for us so early in the year. So I thought I would make some comfort food that is both heart healthy and tasty to make it through this bizarre weather.

For this recipe you need:

  • 1/2 cabbage, chopped
  • 2 large carrots, chopped
  • 1 onion, diced
  • 1 cup of quinoa
  • 1 & 1/2 cups of green beans, chopped
  • 2 cups of mushrooms, sliced in half

Now, just toss everything into a large stock pot with some water and spices and cook for 40-45 minutes. It’s that easy!

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

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My Life

Excerpt From My Book: The Importance of Relaxation with Atrial Fibrillation

While I recommend stress relief to many of my clients, the ones that are living with atrial fibrillation can derive a great benefit from keeping yourself happy and relaxed. When we get stressed, our blood pressure raises, our muscles tend to tense up, and our heart rate can increase. Add all these effects together, and it creates a perfect storm for an AFib episode. This can worsen atrial fibrillation symptoms and cause other long-term health problems if the stress persists.

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Managing stress can not only help decrease atrial fibrillation symptoms or episodes, but it can also improve your quality of life. While you should always have this conversation with your doctor before starting any new health and wellness routine, here are some ideas for ways to help take control of your stress and your health.

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Some stress reduction ideas include:

  • Engaging in self or guided meditation
  • Practicing most forms of yoga
  • Relaxation techniques; such as deep breathing or biofeedback
  • Leaning on your support group of family and friends for help
  • Being involved in some form of physical activity
  • Maintaining a balanced healthy diet
  • Stop smoking

Talking to your doctor can help you identify the methods or activities that would work best for you, your severity of AFib, and your personal interests.

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On another note, there does exist a relationship between atrial fibrillation and anxiety or depression. Many cardiologists are aware of this connection, so if you are experiencing these feelings or thoughts I urge you to reach out to your medical practitioner and discuss this topic with them. There is help out there for you, and a licensed psychologist would be happy to talk with you about what you are experiencing. There is nothing wrong with seeking someone to discuss these feelings with. The quality of your life is important, so please don’t feel shy about taking action to create a better life for yourself.

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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

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Fitness Videos

Side Bend Your Way to a Better Back!

Hello and welcome everyone to another episode of Fey Fitness. Today’s exercise video showcases the Side Bend exercise for the versatility it offers both people with low back pain, or those of us with Atrial Fibrillation.

This exercise is perfect for people like me who have been moving furniture and heavy boxes because it stretches the spine and oblique muscles. This stress can help the body move back into alignment, or at least close enough in alignment until you can see your chiropractor again!

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If you live with AFib, also like me, then this exercise is perfect because it does not cause your heart rate to spike like a sit up or crunch might. It is low intensity enough to keep your heart happy, but strong enough to still give your core a workout.

A Side Bend is an easy exercise that encompasses a few simple steps:

  1. Stand straight and tall with your shoulders back.
  2. Raise your right arm above your head so your bicep is closest to your right ear.
  3. Keep your left arm relaxed by your side.
  4. Now, bend your upper body to the left so your left arm slides down along your left thigh and keep your right arm straight with the bicep staying by your ear.
    1. Pro Tip 1: If you are doing this for a bad back, hold this position until you feel your oblique muscles or your lower back start to relax. Then repeat on the other side. Continue switching and holding this position on your left and right side until you start to feel low back relief (generally in about 3-5 reps).
    2. Pro Tip 2: If you have atrial fibrillation and are doing this as a part of your core workout, keep your core muscles tight as you lean to the left. Then, as you return to center, tighten your muscles as much as you can to really work the core as much as possible.
  5. Next, return to center and repeat this motion on the other side with your left arm by your left ear and your right arm along your thigh.
  6. Repeat this as a core exercise 15 times for 3 sets, and 3-5 times as a low back stretch.

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

Cooking Shows

Fuel Up With This Vegan Pre-Workout Breakfast

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

Today I thought I would share my pre-workout breakfast with all of you. This meal is eaten before I arrive at the gym so my body has the fuel it needs to rock a stellar workout. It is easy to make and contains a dense nutritional profile.

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First let’s take a look at the Amazing Grass Green SuperFood blend in Sweet Berry. The brand Amazing Grass has a wide array of high-quality plant based nutrients that I find is a great addition to my workout shakes when I know I’ll be hitting the weights or doing a particularly hard cardio routine.

This is what the Amazing grass website has to say about this product.

“Antioxidant Green Superfood is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. The added antioxidant blend made from high quality fruits, vegetables, and herbs to support healthier skin, brain function and immune system. Just one scoop contains a whopping 15,000 ORAC units”

And there is the exact nutritional information on this product:

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The next item I add to my pre-workout drink is some Matcha Booster from Maedaen. This stuff is so tasty! If you’ve never heard of matcha, it is green tea on steroids. One cup of matcha has 10 times the antioxidant profile of a single cup of green tea. I’ve listed below what some of the benefits of drinking matcha are.

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Matcha is:

  • Loaded with antioxidants, including the powerful EGCg
  • Great for boosting your metabolism and burning calories
  • A well known for detoxifying the body in a safe, effective and all natural way
  • Calming for both the mind and the body
  • Rich in fiber, chlorophyll and many vitamins
  • Great for enhancing mood and aids in mental concentration
  • An excellent source of vitamin C, selenium, chromium, zinc and magnesium
  • Powerful for helping prevent disease
  • Amazing at lowering cholesterol and reduicng blood sugar

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Next is coconut water. Coconut water is amazing because of its high electrolyte content, and that it h as more potassium than two whole bananas. Potassium is important to muscle function, and heart health. So if you’re ever feeling dehydrated or experiencing sore muscles, I recommend reaching for some coconut water.

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Last, but not least, I add pea protein to my drink. I love pea protein because it is well digested by the body, and its nutrients are highly bioavailable. This means your body is getting the most bang for it’s buck in terms of how much is can absorb and use from the digestion process. Pea protein is also easier for most people to digest. Some people are sensitive to powdered proteins, and items like whey cause stomach upset or gas. This isn’t the case with pea protein. Because it is plant based the body as an easier time breaking it down into usable nutrients.

Pea protein also has a “complete protein” profile that is desirable to many weightlifters or athletes.

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Here’s how pea protein stacks up against whey protein:

25 Grams of Pea Protein 25 Grams of Whey Protein
Calories 162.5 157.4
Carbs 8.8 8.7
Protein 25 25
Fat 2.6 2.1
BCAAs 5.9 7.8

*Exact numbers will vary depending the product.

That’s it for today’s post. Please let me know if you have any questions in the comments and I would be happy to assist you.

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

My Life

Excerpt from my Book: Biofeedback for Heart Health

If you’ve never heard of it, biofeedback is a type of therapy where the individual focuses becoming self aware of  physiological functions and reactions with the goal of being able to control certain bodily functions. Sometimes this is achieved with the help of equipment to give the individual something to focus on during a session. A good example of biofeedback is learning how to control your breathing to reduce your heart rate and blood pressure. This can have many uses, such as during an AFib episode or if you are stressing out over an impending deadline at work. Biofeedback can also assist with relaxing muscles, which can be of great benefit to those of us suffering with Atrial Fibrillation.

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Most biofeedback sessions I’ve been a part of are facilitated by an expert in the field, normally a psychologist or licensed physician, and are a goal oriented experience. For example, in the breathing exercise outlined earlier the group could have the goal of learning deep breathing to control heart rate and blood pressure. I’ve also been a part of sessions for progressive muscle relaxation to help participants identify stress in the body and learn how to release it. However, there are many different types of biofeedback that can be used to monitor different bodily functions. So if you are curious about if this type of treatment is right for you, I would suggest reaching out to your primary care physician or cardiologist to find a professional that they know or can recommend. The great thing about biofeedback sessions is that the information you learn in a few sessions can be utilized for the rest of your life. The deep breathing process I learned in my sessions can be used in the car, in the shower, or even when I’m on the phone.

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One of the reasons biofeedback works so well for people with heart conditions is that it increases parasympathetic activity, and can lower heart rate. Remember, the parasympathetic system controls the involuntary nervous systems of the body, such as the heart or intestines. If you’ve forgotten the difference between the sympathetic nervous system and the parasympathetic nervous system, think of it this way: the sympathetic nervous system controls your fight or flight response- it gets the body through emergency situations- while the parasympathetic nervous system maintains bodily functions when you are at rest. I like to think of it this way, if I needed to run away from a mountain lion, I would be relying on my sympathetic nervous system to get me to safety. However, if I’m soaking in the bathtub, then my parasympathetic nervous system is working to keep my body in balance while I’m at rest.

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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

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