Author: admin

Categories
Recipes

Peanut Butter and Jelly Sandwich

Ingredients:

  • 3 slices of bread
  • 1 tablespoon of peanut butter (low sodium)
  • 1 tablespoon of jelly

Instructions:

  1. Spread 1/2 tablespoon of peanut butter to two piece of bread (Bread A and Bread B)
  2. Spread 1/2 tablespoon of jelly to the third piece of bread (Bread C)
  3. Put the piece of bread with jelly side facing down (Bread C) on another piece of bread with peanut butter facing up (Bread A)
  4. Spread 1/2 tablespoon of jelly to the other side of bread with jelly (Bread C)
  5. Put the other piece of bread with peanut butter facing down (Bread B) to the bread with jelly facing up (Bread C)
  6. Cut the sandwich in half diagonally (optional)

Advantages compared to traditional peanut butter and jelly sandwich

  • prevent jelly leak through

Key nutrition values:

  • 510 mg Sodium
  • 320 Calories
  • 17 g sugar

Credit: Andrew Burrell

Categories
Exercises

Exercise Recommendations

The AHA recommends the following exercises/training to manage blood pressure and prevent stroke: 

Aerobic 

  • walking, treadmill, stationary cycle, combined arm-leg ergometry, arm ergometry, seated stepper 
  • 3 – 7 days / week, 30 – 60 minutes / session 

Strength 

  • Weight machines, free weights, isometric exercise, circuit training 
  • 2 – 3 days / week, 1 – 3 sets, 10 – 15 repetitions / set 

Flexibility 

  • Stretching 
  • 2 – 3 days / week (before or after aerobic or strength training) 
  • Hold each stretch for 10 – 30 seconds 

Neuromuscular 

  • Coordination and balance activities 
  • 2 – 3 days / week 
  • Try to do on same day as strength activities 

Sources:

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

https://www.ahajournals.org/doi/10.1161/STR.0000000000000375