Meet David and Nicole who are working on improving their diets and learning more about the foods they should be eating
I'm really looking forward to achieving more tone and definition and better overall health
Latest update
It’s been three months since David and Nicole began the one heart challenge. To celebrate, we sent them a goodie bag with a fitness DVD, healthy heart cookbook and pedometers to help motivate them for the next couple of months…
David said: I tried a recipe from the cookbook and really enjoyed cooking from scratch and was surprised at how easy it was. Nicole and I cook together more often now, which is a lot of fun. We used the pedometer in London for a walk when we went to see a theatre show and it was really surprising to see how it racks up. The biggest challenge has been fitting in the five portions of fruit and veg a day and pushing myself to do more exercise. But I'm getting there. I'm really looking forward to achieving more tone and definition and better overall health.
Nicole said: It’s hard for me to find the time to exercise amongst a mountain of work, but I make little changes like walking instead of taking the bus. The DVD will come in handy especially when I don't have the time to go to the gym or pool. I'm eating much healthier foods than before which has made me feel less sluggish and I’m looking forward to keeping this up a constant in my life for long term health.
Victoria's feedback
David and Nicole have made changes to their lifestyle and are really feeling the benefits. David has started cycling at weekends and also joining in with other activities. He has been cooking more, trying to snack less between meals and having at least three portions of fruit and vegetables a day. As a result he feels like he has toned up around his waistline.
For the next month David and Nicole are keen to broaden their range with more main meals that they can cook. The other thing to work on is fruit and vegetable intake. The goal for the next month is to up this to four portions a day.
One month on...
David said: After a month, we’re certainly feeling healthier. The salsa lessons have been a great way of getting fitter and the social aspect has been rewarding as well. We’re still waiting on the weather to change for some more outdoor activities, but the added fitness compiled with more greens and fewer microwave meals has made us feel miles better.
I would tell other people wanting to change their lifestyle, to do something they enjoy instead of going to the gym. It’s also worth spending that extra bit of time preparing a meal from scratch – it really can be rewarding and nutritious – as well as improving your heart health.
Salsa dancing
David said: This week we decided to take up salsa dancing at the local University - which is fun and also increases our steps! I've also begun weight lifting.
We have been adding lots of fruit and nuts to our diets at breakfast and we're opting for fruity yogurts for desserts which is a sweet but healthier alternative! Again, the hardest part this week has been cooking from scratch, so we need to do more of that.
Starting from scratch
David said: Establishing the habit of cooking from scratch will be hard at first but hopefully through repetition and having the motivation to do it, I’ll successfully lower my cholesterol, improve skin condition and overall health.
We will be exercising more, which will include bike rides (good weather would be a big help!). We will also moderate food intake, try to have healthy amounts of all the food groups – perhaps by swapping some chocolaty desserts for fruity alternatives.
For us, the hardest thing to do would be changing from ready meals to ones made from scratch.
The experts' feedback
Victoria Taylor, senior dietician at the British Heart Foundation, talked to our couple about nutrition and how to ensure they fit in the right sorts of foods in their daily diets. One of the key elements was stick to five portions of fruit and vegetables per day and tricks to reduce meal portion sizes.
Read Victoria’s full feedback and see what Dr Mike had to say >>
About David, Nicole and one heart
David Fuentes, 23, and his girlfriend, Nicole Vardon, also 23, live in Hertfordshire. Their aim is to learn more about the types of foods that will help them feel and look healthy.
With the help of Tesco magazine and our team of experts, David and Nicole will be working on altering their diets. Victoria Taylor, senior dietician at the British Heart Foundation, will be on hand to help them reach their goals.
“Neither of us have great diets and could benefit from knowing exactly what we should be eating,” said David. “We’d both love to look and feel healthier by making small changes to our lifestyles.”
David Fuentes' vital statistics
Age: 23
BMI: 25
BP Average: 111/63
Cholesterol: 4.30mmol/l
Diabetes reading: 5.3mmol/l
Nicole Vardon's vital statistics
Age: 23
BMI: 35
BP Average: 122/77
Cholesterol: 3.95mmol/l
Diabetes reading: 6.1mmol/l
