Cardiovascular disease is the number one cause of death in the United States, but in many cases it is preventable through lifestyle modification. The definition of heart disease is any condition that causes the heart to cease functioning as an efficient pump. Heart attack, heart failure, enlarged heart and an irregular heartbeat constitute the majority of heart problems.
Certain risk factors make a person's heart more vulnerable to heart disease. These risk factors have been categorized and carry significant implications. The risk factors can be divided into two main categories: uncontrollable risk factors and controllable risk factors.
Uncontrollable risk factors include:
• Family history of heart disease
• The male sex
• Older age
• Post-menopause
• Race
Controllable risk factors include:
• Diet
• Smoking
• Cholesterol
• High blood pressure
• Lack of exercise
• Overweight
• Uncontrolled diabetes
• Stress
The different types of heart disease have different symptoms, though there are some common symptoms for a number of heart problems. These symptoms vary depending on the type and severity of the heart disease. It is crucial to recognize these symptoms and get timely help from your doctor to avoid the condition becoming too severe or frequent. Some of the common symptoms of heart disease are shortness of breath, palpitations, feeling of weakness or dizziness, increased rate of heartbeats, sweating, nausea, irregular heartbeats, heartburn; however, some people suffer heart attacks without showing any prior symptoms. This type of heart attack is referred as a “Silent MI,” which may occur to anyone; however it is more frequent in diabetic patients.
Even though most people associate heart disease with men, it's also the leading cause of death among women. To dispel the myths and raise awareness of heart disease as the number one killer of women, the American Heart Association created Go Red For Women – a passionate, emotional, social initiative designed to empower women to take charge of their heart health. http://www.goredforwomen.org/
Here are some things you can do to help your heart:
•Limit your intake of fat
•Choose heart-healthy fats over saturated fats and trans fats (for example avocado, olive oil, canola oil)
•Limit processed foods: cookies, bakery items
•Limit your intake of sugars
•Limit your intake of sodium/salt
•Choose more whole grains, legumes, fresh produce and low fat dairy products
•Choose lean meat and poultry
•Include fish in your diet: cold water, fatty-fish like salmon, mackerel, herring, sardines
•Include nuts in your diet: ex. almonds, walnuts
•Exercise portion control
•Become physically active for 30–60 minutes a day
•Stop smoking
•Limit your intake of alcohol
Heart Disease is a serious, yet preventable killer among Americans. Following a healthy diet with plenty of fruits and vegetables, cutting down on salt, cholesterol and saturated fats; exercising regularly for at least a half an hour daily by engaging in some sort of moderate level of physical activity; and avoiding tobacco and alcohol are critical steps to take not only to lower your risk of heart disease, but to benefit your overall health. It is better to follow the preventive measures as it is important to note that “prevention is better than cure.” Always remember whatever actions you do today; delay, prevent, minimize or worsen the effects of heart disease. You have only one body and one heart – take good care of it!
Sunday, February 6, 2011
Tuesday, January 25, 2011
A New Year … A New “Healthier” You
As we start 2011, many of you will be thinking of ways to improve your lifestyle, such as losing weight, eating better, reducing stress, and quitting tobacco.
Improving elements of your life or changing habits requires a plan and dedication to making the plan work. Eating healthy is a daily choice. While it's great to have goals, the only way you reach anything in life is by tackling the day at hand (or in some cases, even the meal). If you can do that and get up and make the same decisions tomorrow and the next day, you form habits. So, if you find yourself still struggling with eating well on a daily basis, ask yourself the following questions and really take the time to write down your answers. Do it while you are having a cup of coffee / tea or a few minutes of downtime in your daily schedule. By pinpointing your issues, you can figure out how to tackle them and reset your body and mind to achieve ultimate success:
What is your ultimate healthy goal?
Is it a weight loss, a feeling, a size? Be as specific as possible.
How do you see yourself getting there?
For instance, can you break this goal down into more attainable goals, like setting a weekly goal, versus a monthly goal, to keep you more accountable? What do YOU need to stay on track? Checking in daily, writing it all down, calling a friend when you are having a bad day? Be specific.
What happens once you reach your goal or the end of a program?
Do you think you will have that "diet" mentality? Will there be a sense of fear because now you don't have a program? Do you fear actually getting to your ultimate goal, because then you're afraid you won't be able to stay there? Lay all the fears out so you can figure out how to eradicate them. The hardest first step is agreeing to make a true commitment to this lifestyle change. And this means that you will have good days and bad days, but for a set period of time (a few weeks, a month), commit fully and focus on YOU. Are you ready to do that?
Figure out what works and what doesn't work for you.
Where do you lose momentum? Do you get excited in the beginning, go shopping, prep meals and then lose steam? Is it easier to order out then eat right? Are you REALLY looking at all that you put into your body? Is there a hidden culprit? Dairy? Alcohol? Salt? Too much meat? You have to think about what's going on internally, as well as outside your body. Figure out what you are WILLING to do in terms of eating, and DON'T think long-term. Think about a single week at a time in terms of getting/preparing your food, or even a single day. You are committing to eating right TODAY. If you can do that, then you can get up and do the same thing tomorrow.
When will you go out to eat?
When will you drink? What happens when you "cheat" or have an off day or a celebration? Can you say no? If not, what's your backup plan? Can you accept indulging once and getting back on track, or will you just go back to unhealthy habits? What ARE your unhealthy habits?
In terms of exercise, how will you reach your goals?
Do you need a trainer? Do you like dance or a sport? Will you join groups or teams to engage in these activities or sports? Do you need someone to keep you attainable, to push your body and really assess what it is YOU need, or are you more comfortable on your own? You have to make physical activity an integral part of your day, and on those days you can't get to the gym (or partake in your chose activity), take stairs, walk, do yoga, whatever. Just MOVE.
In terms of mental health, how will you reach your goals?
Are you finding ways to de-stress and relax? Will you meditate daily? Do you like yoga? Is there a book you have been desiring to read? Will you join a support group? Do you have a close friend who is there to listen? Will you join a support group? Will you set aside some time each day to do nothing (start with 10 minutes)? What steps will you take to reach a positive attitude?
Here are some tips to try for wellness in the New Year:
• Set Weekly Goals
Focus on realistic short-term health / fitness goals, with a long-term objective in mind.
• Live Each Day Actively
Take the stairs vs. the elevator
Park your car further away in the parking lot
walk home
shovel the driveway and the neighbors
go skating with friends
• Make Exercise a Social Event
consider taking a dance class with friends or family members
• Watch Your Intake
drink lots of water
always eat breakfast
watch portion control
try to pack your lunches and snacks so you don’t revert to unhealthy choices when you are not prepared.
choose to eat Whole Natural Foods (whole grains, beans, vegetables, nuts and seeds, fish and chicken)
make home-cooked meals a majority of your weekly meals
• Find ways to Relax
read a book
meditate
talk to a friend
get rid of the negative “clutter” - Replace negative thoughts with positive ones.
Making a commitment to be healthy in the New Year requires goals and a plan. In order to motivate yourself to achieve your goals reward yourself and celebrate! Remember enjoying the journey, leads to the fulfillment of the destination.
Improving elements of your life or changing habits requires a plan and dedication to making the plan work. Eating healthy is a daily choice. While it's great to have goals, the only way you reach anything in life is by tackling the day at hand (or in some cases, even the meal). If you can do that and get up and make the same decisions tomorrow and the next day, you form habits. So, if you find yourself still struggling with eating well on a daily basis, ask yourself the following questions and really take the time to write down your answers. Do it while you are having a cup of coffee / tea or a few minutes of downtime in your daily schedule. By pinpointing your issues, you can figure out how to tackle them and reset your body and mind to achieve ultimate success:
What is your ultimate healthy goal?
Is it a weight loss, a feeling, a size? Be as specific as possible.
How do you see yourself getting there?
For instance, can you break this goal down into more attainable goals, like setting a weekly goal, versus a monthly goal, to keep you more accountable? What do YOU need to stay on track? Checking in daily, writing it all down, calling a friend when you are having a bad day? Be specific.
What happens once you reach your goal or the end of a program?
Do you think you will have that "diet" mentality? Will there be a sense of fear because now you don't have a program? Do you fear actually getting to your ultimate goal, because then you're afraid you won't be able to stay there? Lay all the fears out so you can figure out how to eradicate them. The hardest first step is agreeing to make a true commitment to this lifestyle change. And this means that you will have good days and bad days, but for a set period of time (a few weeks, a month), commit fully and focus on YOU. Are you ready to do that?
Figure out what works and what doesn't work for you.
Where do you lose momentum? Do you get excited in the beginning, go shopping, prep meals and then lose steam? Is it easier to order out then eat right? Are you REALLY looking at all that you put into your body? Is there a hidden culprit? Dairy? Alcohol? Salt? Too much meat? You have to think about what's going on internally, as well as outside your body. Figure out what you are WILLING to do in terms of eating, and DON'T think long-term. Think about a single week at a time in terms of getting/preparing your food, or even a single day. You are committing to eating right TODAY. If you can do that, then you can get up and do the same thing tomorrow.
When will you go out to eat?
When will you drink? What happens when you "cheat" or have an off day or a celebration? Can you say no? If not, what's your backup plan? Can you accept indulging once and getting back on track, or will you just go back to unhealthy habits? What ARE your unhealthy habits?
In terms of exercise, how will you reach your goals?
Do you need a trainer? Do you like dance or a sport? Will you join groups or teams to engage in these activities or sports? Do you need someone to keep you attainable, to push your body and really assess what it is YOU need, or are you more comfortable on your own? You have to make physical activity an integral part of your day, and on those days you can't get to the gym (or partake in your chose activity), take stairs, walk, do yoga, whatever. Just MOVE.
In terms of mental health, how will you reach your goals?
Are you finding ways to de-stress and relax? Will you meditate daily? Do you like yoga? Is there a book you have been desiring to read? Will you join a support group? Do you have a close friend who is there to listen? Will you join a support group? Will you set aside some time each day to do nothing (start with 10 minutes)? What steps will you take to reach a positive attitude?
Here are some tips to try for wellness in the New Year:
• Set Weekly Goals
Focus on realistic short-term health / fitness goals, with a long-term objective in mind.
• Live Each Day Actively
Take the stairs vs. the elevator
Park your car further away in the parking lot
walk home
shovel the driveway and the neighbors
go skating with friends
• Make Exercise a Social Event
consider taking a dance class with friends or family members
• Watch Your Intake
drink lots of water
always eat breakfast
watch portion control
try to pack your lunches and snacks so you don’t revert to unhealthy choices when you are not prepared.
choose to eat Whole Natural Foods (whole grains, beans, vegetables, nuts and seeds, fish and chicken)
make home-cooked meals a majority of your weekly meals
• Find ways to Relax
read a book
meditate
talk to a friend
get rid of the negative “clutter” - Replace negative thoughts with positive ones.
Making a commitment to be healthy in the New Year requires goals and a plan. In order to motivate yourself to achieve your goals reward yourself and celebrate! Remember enjoying the journey, leads to the fulfillment of the destination.
Wednesday, December 22, 2010
Healthier Eating Around the Holidays
As the weather cools, it signifies that holiday time is here, and thus, scrumptious meals are planned and family and friends are gathered to celebrate. For many people, the promise of holiday weight gain hangs in the air, and around the waist.
The holiday season is known almost as much for the abundance of food as the origins of the celebrations themselves. It is important to focus on why we are gathered together, the celebration itself, not just the food. Holiday food is not meant to be feared or loathed, but enjoyed – within reason. This year, a simple choice could make the difference in a successful diet and another size up in jeans.
Here are some guidelines to help in weight maintenance during the holidays:
Practice Portion Control
Practicing portion control is a must - it’s not about avoiding favorite foods, but realizing that to consume them is a personal choice. Portion control doesn’t restrict the types of food a person eats, but the amount consumed. Remember a portion of almost all food is ½ cup. For protein, like a portion of turkey, is three ounces (deck of cards size). Instead of avoiding a certain food or dessert completely, have one piece and enjoy it. Say ‘I can,’ but just have a smaller portion, because it is one day, and one day isn’t what makes one overweight; rather, it is the everyday of eating that way.
Follow an 80/20 rule at dinner
Yes, you can have your holiday favorites, if you limit the portion sizes. Load up your plate with 80 percent fresh or steamed vegetables and fruits and 20 percent with everything else.
Use Healthier Alternatives in Favorite Holiday Foods
“Skinnying down” meals by making small changes results in a healthier meal. Use fat-free milk, fat-free cream cheese, and fat-free Cool Whip. Make your own graham cracker crust where you could use light butter, and use Splenda instead of sugar. Other substitutes include: using egg whites instead of the whole egg; applesauce or prune puree as a butter, margarine, or cooking oil substitute; evaporated skimmed milk rather than whole milk; yogurt instead of cream, sour cream and mayonnaise; herbs and spices instead of salts and fats; or using orange juice and cinnamon in sweet potatoes instead of marshmallows and brown sugar. Any way you can “skinny it down” and then portion it out makes a difference.
Make healthy food choices (yes, this includes desserts as well)
Holiday desserts are so tempting and sinfully delicious, but instead of eating a big wedge of pie, cut the wedge in half or quarters and eat less. Leave the whipped cream or ice cream off the pie. Look for a dessert with the least amount of fat and sugar and eat just a small amount. Dressings, sauces and side dishes are other good areas to cut calories.
Watch your alcohol intake
Champagne, wine, beer, brandy, or spiked punch are all very high in calories and have little nutritional value. After a drink or two your appetite will increase and your ability and willpower to make healthy food choices will decrease. If you are serious about eating healthy for the holidays leave the alcohol alone.
Listen to your body
At a holiday dinner you sit at the table longer socializing making it easier to continue eating long after you are full. When you are full, leave the table. In fact, make it a practice to leave the table when you are 80% satiated. Listen to your body saying you have eaten enough and then get up from the table. The longer you sit there in front of all that tempting food the more you will eat. When you are already full, simply stop eating.
Take a Walk / Be Active
Make it a practice to take a walk with others after dinner. Take a walk around the block. Not only is it great to socialize, it will also help your digestion and keep you away from the dessert tray.
Exercise might be far from the minds of some during the holidays, but it can stave off the midday grogginess and work off some of the calories that have piled up. Walk, jog or work out first thing in the morning. It will help to speed up your metabolism and burn more calories throughout the day.
Avoid the holiday splurge-and-starve cycle
Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.
Stay ahead of the game.
Additional holiday survival tips:
• Don't skip meals or starve yourself beforehand. It will slow down your metabolism, and you'll be hungrier and likely to eat more, meaning more will end up being stored as body fat.
• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.
• Focus on eating lean proteins and veggies to help keep your metabolism up.
• Eat your veggies first -- and lots of them. They will help to fill you up and keep you from eating less of the stuff you shouldn't eat.
• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.
Attitude and commitment are so important to eating healthy any time of year, most especially now. This holiday season, try to get ahead on that one New Year’s resolution and tackle the biggest challenge first. Attempt portion control by just having one piece of pie, “skinny down” favorites by using fat-free substitutes, and instead of taking a nap, talk a walk. There is no need to deny yourself all ‘treats’ this time of year, but if you are mindful of what you are eating and practicing moderation, then you can be successful in your weight management goals – and know that you are sticking with your healthy habits.
The holiday season is known almost as much for the abundance of food as the origins of the celebrations themselves. It is important to focus on why we are gathered together, the celebration itself, not just the food. Holiday food is not meant to be feared or loathed, but enjoyed – within reason. This year, a simple choice could make the difference in a successful diet and another size up in jeans.
Here are some guidelines to help in weight maintenance during the holidays:
Practice Portion Control
Practicing portion control is a must - it’s not about avoiding favorite foods, but realizing that to consume them is a personal choice. Portion control doesn’t restrict the types of food a person eats, but the amount consumed. Remember a portion of almost all food is ½ cup. For protein, like a portion of turkey, is three ounces (deck of cards size). Instead of avoiding a certain food or dessert completely, have one piece and enjoy it. Say ‘I can,’ but just have a smaller portion, because it is one day, and one day isn’t what makes one overweight; rather, it is the everyday of eating that way.
Follow an 80/20 rule at dinner
Yes, you can have your holiday favorites, if you limit the portion sizes. Load up your plate with 80 percent fresh or steamed vegetables and fruits and 20 percent with everything else.
Use Healthier Alternatives in Favorite Holiday Foods
“Skinnying down” meals by making small changes results in a healthier meal. Use fat-free milk, fat-free cream cheese, and fat-free Cool Whip. Make your own graham cracker crust where you could use light butter, and use Splenda instead of sugar. Other substitutes include: using egg whites instead of the whole egg; applesauce or prune puree as a butter, margarine, or cooking oil substitute; evaporated skimmed milk rather than whole milk; yogurt instead of cream, sour cream and mayonnaise; herbs and spices instead of salts and fats; or using orange juice and cinnamon in sweet potatoes instead of marshmallows and brown sugar. Any way you can “skinny it down” and then portion it out makes a difference.
Make healthy food choices (yes, this includes desserts as well)
Holiday desserts are so tempting and sinfully delicious, but instead of eating a big wedge of pie, cut the wedge in half or quarters and eat less. Leave the whipped cream or ice cream off the pie. Look for a dessert with the least amount of fat and sugar and eat just a small amount. Dressings, sauces and side dishes are other good areas to cut calories.
Watch your alcohol intake
Champagne, wine, beer, brandy, or spiked punch are all very high in calories and have little nutritional value. After a drink or two your appetite will increase and your ability and willpower to make healthy food choices will decrease. If you are serious about eating healthy for the holidays leave the alcohol alone.
Listen to your body
At a holiday dinner you sit at the table longer socializing making it easier to continue eating long after you are full. When you are full, leave the table. In fact, make it a practice to leave the table when you are 80% satiated. Listen to your body saying you have eaten enough and then get up from the table. The longer you sit there in front of all that tempting food the more you will eat. When you are already full, simply stop eating.
Take a Walk / Be Active
Make it a practice to take a walk with others after dinner. Take a walk around the block. Not only is it great to socialize, it will also help your digestion and keep you away from the dessert tray.
Exercise might be far from the minds of some during the holidays, but it can stave off the midday grogginess and work off some of the calories that have piled up. Walk, jog or work out first thing in the morning. It will help to speed up your metabolism and burn more calories throughout the day.
Avoid the holiday splurge-and-starve cycle
Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.
Stay ahead of the game.
Additional holiday survival tips:
• Don't skip meals or starve yourself beforehand. It will slow down your metabolism, and you'll be hungrier and likely to eat more, meaning more will end up being stored as body fat.
• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.
• Focus on eating lean proteins and veggies to help keep your metabolism up.
• Eat your veggies first -- and lots of them. They will help to fill you up and keep you from eating less of the stuff you shouldn't eat.
• Keep your carbohydrate and fat intake lower for all your meals before and after the main feast.
Attitude and commitment are so important to eating healthy any time of year, most especially now. This holiday season, try to get ahead on that one New Year’s resolution and tackle the biggest challenge first. Attempt portion control by just having one piece of pie, “skinny down” favorites by using fat-free substitutes, and instead of taking a nap, talk a walk. There is no need to deny yourself all ‘treats’ this time of year, but if you are mindful of what you are eating and practicing moderation, then you can be successful in your weight management goals – and know that you are sticking with your healthy habits.
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