Introduction
We have all heard it before. You are what you eat! Our health and well-being are dependent to a large degree on what we choose to put into our bodies. There is a great gift in the enjoyment of food, its flavors, colors, and textures. In the lesson Hobbies that Heal cooking was one activity recommended to engage more fully in your health. We can share our creations with others! Having a heart-healthy lifestyle though is more than picking a high amount of fruits and vegetables to consume. It is also what we choose to watch and listen to, getting enough physical exercise, and being at ease in our living environment.
Putting Thoughts into Action
There is wisdom in putting thoughts into action. This flow is a key factor to productivity, efficiency, and general health. If you can do something that lowers your stress and anxiety that also directly contributes to a healthier, stronger body then you get what I call a 2 for 1. You are reducing a negative factor in your life (decompressing stress, lowering tension and anxiety), and conditioning your mind and body to regularly engage in healthy best practices.
Eating Well
Eating well means eating for nutrition. We do it every day. In today’s society, especially in the West, there is a tendency to eat what is fast and easy. Often these foods are processed and full of salt and sugar. And, they are usually the least expensive. Running on a tight budget, I always try to have a bag of carrots and potatoes on hand. These are inexpensive and give great nutrition. Dark greens are also super important. Try a chopped kale salad. Add dried cranberries or raisins for some sweetness and nuts. Taking a small salad with you to work or a yogurt to help digestion can go a long way in increasing your energy levels. Cook a chicken breast and chop it up. You can add it to the salad or put it together with the carrots and potatoes or whatever veggies you like.
Healthy Eating Tip: Eat What you Enjoy and Slow Down. Thoroughly chewing helps you digest your food more easily and absorb the nutrients.
Physical Exercise
Hundreds of millions of people around the world each morning or evening go out and walk for 20-30 minutes or more. 
Walking is incredibly beneficial for your physical and mental health. If you haven’t been as active as you used to be or as you want to be starting slowly helps. Finding a low impact workout like daily walking brings great results. Or, you can get the help of a fitness video. There are so many online. You can work out from home or find a gym nearby. Here is a starter, low impact workout you can do. It lasts about 30 minutes. Try it out! It gets the blood flowing! Breaking a sweat can jump start your energy. Put on exercise clothes and jump into this video now or scroll back up at the end of the lesson.
***Suggested Action Step***
Put on good loose-fitting clothes and try the 30-minute beginner video. Or, take a walk today instead. You can also get a stretchy band and do a chair workout with your upper body only if that is what you are able to do.
Watch Video Now
Exercise Tip: Doing regular exercise is a 2 for 1. It helps you decompress, reducing stress, and it improves your cardiovascular system and overall strength. If you have health concerns, consult your doctor before beginning a workout program. Listen to your body.
The Senses
Your five senses of hearing, sight, smell, taste, and touch are all a part of how we interact with the world around us. What you take in through your eyes and ears affects your mood and sense of well-being. We know that music can have a large impact on mood and health. Listening to music that is uplifting and energizing or calming and peaceful makes a big difference in your attitude. Our mood can reflect the music we listen to. For example, if we listen to angry music we may blend with that emotion and energy. If we listen to peaceful and calming music, we can reflect peaceful thoughts.
What We See
Modern culture is very visually focused. There have been major advances in visual and graphic technologies and the ability to stream content puts an amalgam of sight and sound right in front of our eyes at the triggering of a link. Of the movies streaming on Netflix, Hulu, Amazon, etc…how many of them leave you feeling good, let alone uplifted, hopeful, or more prepared to walk in victory? On the other hand, how many movies leave you feeling dark, down, isolated, and scattered? A movie from time to time can be a good diversion from boredom but not if it brings you down or triggers a 4-hour binge.
Using Your Imagination Through Reading
Seeing with your imagination, through reading a book, or meditation, is another way to clear out the cache and clutter of images that bombard us daily. Do you remember the word H E L P being spelled out in stones on the beach from the lesson on prayer and meditation? Perhaps a plane flying overhead will see the sign and set down the plane to come alongside the one stranded on the beach. Sitting down to read a book, even just a page or two, activates the imagination.
What do the characters look like?
Where are they?
What are they doing?
What will they do next?
Some people love to read and can go for hours and hours. Others find it difficult to sit still for even a few minutes. When reading, according to Michelle Racamato, reading specialist from Wakefield, Massachusetts, the key is to find a rhythm, even if its slow, and keep going! Start with a paragraph, then a page, then a chapter.
Conclusion
Planning out some simple meals and snacks, getting physical exercise like daily walking, feeding your senses good things, and activating your imagination through meditation or reading are all things that contribute to a heart-healthy lifestyle. Consciously doing these things are a way to practice self-compassion. Identify 2-for-1 actions you can do that decrease stress and strengthen you mind, body, and soul.
Question for Reflection: What is one 2-for-1 action you can do today! ______________________.
Helpful Links
Improving Your Reading Skills