Eating Well Improves Your Health- even without weight loss!

At Fuerte Fitness, we want to build strength endurance through exercise. But we also want to enjoy a healthy lifestyle that promotes overall wellness and longevity. That is why you often see me sharing recipes and talking about food prep and diet. Exercise is only one aspect of health.

This article by Harvard Health Publishing discusses three randomised clinical trials that found positive impacts on cardiovascular health in overweight individuals who followed variations of the DASH  (Dietary Approaches to Stop Hypertension) Diet, including reducing blood pressure and cholesterol levels. These individuals did not consume fewer calories; they simply obtained their calories from different sources.

The DASH Diet is defined as "low in saturated fat and dietary cholesterol; rich in potassium, magnesium, calcium, and fiber; emphasizing fruits, vegetables, whole grains, and low-fat dairy products; including fish, poultry, nuts, and seeds; and limiting red meat, sweets, and sugary beverages." Participants who lowered their sodium further saw additional health benefits. You can use the guidelines below to start yourself on the DASH Diet. You also want to generally avoid canned and processed foods, fast food or convenience food, and excess added sugars. To take it another step, you can replace some carbohydrates with healthy protein. This is called the OMNI Heart eating plan, and the guileless are below as well.

We know it can be hard to find the time to workout every day or even multiple times a week. The good news is you can take steps toward better health just by making changes your diet.

Don't know where to start, or how to cook whole food that actually tastes great?! Browse through the blog archives for lots of great recipes. Or you can join the Mamacita Challenge starting February 6 to get a full month of recipes and menus, along with weekly workouts and live support. You can ask me all your questions and connect with other people looking to shift toward a healthier lifestyle.

Katherine D. McManus, M.S. (2018) Benefits of a healthy diet - with or without weight loss, Harvard Health. Harvard Health Publishing. Available at: https://www.health.harvard.edu/blog/benefits-of-a-healthy-diet-with-or-without-weight-loss-2018121915572 (Accessed: February 3, 2023).