Posted by Deanna Kidd on Fri, Jul 30, 2010
There is a place for fat in your diet. And when using the right fats in the best possible ways, you will be nourishing yourself! Good fats transport fat-soluble vitamins and give your body a concentrated source of energy. They help you feel satisfied and full after eating. Bad fats contribute to heart disease because they increase blood cholesterol levels. High cholesterol leads to the hardening of the arteries, which contributes to heart disease.
But it can be difficult to figure out which are the healthy fats and which are the ones to avoid. There are monounsaturated, polyunsaturated fats, saturated fats and trans fats. The good ones are the monounsaturated fats, which come from most nuts, canola, peanut, olive oils and avocados, and the polyunsaturated fats, which come from corn, safflower, soybean oils and fish.
The bad fats are the saturated fats, which come from whole milk, cheese, butter, coconut oil and meats; and trans-fats, which include shortening, most margarines, partially hydrogenated oil and most commercially baked goods.
Here are a few ways to keep them straight:
- If it has “un” in it, it’s un-fattening!
- If you put them in alphabetical order, the first two—monounsaturated and polyunsaturated – are the good ones, and the last two—saturated and transfats—are bad.
- The more liquid a fat is at room temperature, the more healthful. So, instead of using solid vegetable shortening, use liquid oils for cooking.
When choosing healthier foods, go for foods that have been broiled instead of fried, replace margarine with real butter, or even better, with extra-virgin olive oil, look for products which don’t use trans fats or saturated fats, eat more low-fat dairy and lean meats and be aware of the ingredients and serving sizes for foods such as salad dressing, nuts, sandwich spreads.
For more info, read FAT: TO EAT OR NOT TO EAT?
Posted by Deanna Kidd on Wed, Jul 28, 2010
The American College of Sports Medicine released its predictions for fitness trends in 2010. Based on information from sports medicine professionals, strength training ranked high. Though strength training was once viewed as best only for male bodybuilders, more average exercisers of all ages as well as women are realizing importance of strength training for healthy bones, muscles and to slow aging.
Another prediction by the American College of Sports Medicine was the trend toward core training. Different from strength training, core training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine and for overall heart health.
This prediction was followed by the concept of special fitness programs for older adults. With more and more of the baby boomer population reaching retirement age, health and fitness professionals are designing age-appropriate fitness programs to keep older adults healthy and happy well into their golden years.
Another trend, distinctly relating to young athletes, in the article is sport-specific training. High school athletes are incorporating training into their off-seasons in order to stay in top shape for their sports, and might join a health and fitness club or local community health organization to increase strength and endurance.
Our Ohio Medical Group doctor of Sports Medicine is Dr. Matthew Schaeffer. As the main sports doctor at Oberlin College, he is also the perfect choice for any athlete from the numerous high schools for Lorain County sports medicine, or for anyone who has injuries related to being physically active. Dr. Schaeffer sees patients of all ages in our Elyria office.
Posted by Deanna Kidd on Mon, Jul 26, 2010
You and your wonderful body deserve the very best in taste and health, so choose only high-quality foods for yourself and your family.
High quality foods aren’t necessarily the most expensive, and aren’t limited to imported or rare ingredients. There are a number of factors to look for when searching for the highest quality.
- Products that contain the least amount of processed ingredients will ensure better taste and quality. Look for ingredients that are close to their natural state, not bleached or refined. Rice and grains tend to be more heart healthy when they’re closer to brown than white, multi-grain and alternate grains tend to be a healthier choice than even whole wheat. But whole wheat is still preferable to bleached flour for overall health.
- Fresh produce is preferable, and organic or locally sourced food is even better, because it will have had less done to it as far as chemicals and refrigeration and storage go. When fresh produce isn’t available, choose frozen over canned. Canned fruits usually are soaked in sugary syrup – often high fructose corn syrup which is highly refined. Canned vegetables are usually preserved in salt.
In the book Real Food Has Curves the authors write, "With real food's flavor overtones and textural range, everything leads to something else. If you like coffee, soon enough you'll like red wine or mushrooms or Chinese black bean sauce, all because you find a common, mellow earthiness among them."
As you gradually change from highly processed “fake” foods to more real, natural foods, your palate will adapt and you’ll find that not only is variety the spice of life, but it’s good for you too!
Posted by Deanna Kidd on Thu, Jul 22, 2010
WebMD published a list of 12 Possible Heart Symptoms Never to Ignore. Here’s an overview, but be sure to check out the full article for more details!
1. Anxiety - Heart attack survivors often talk about having experienced a sense of "impending doom."
2. Chest discomfort – Left of center beneath the breastbone, an uncomfortable sensation of pressure, squeezing, or fullness, or for women a burning sensation in their chest.
3. Coughing - Persistent coughing or wheezing may be a result of fluid accumulation in the lungs. (Watch for bloody phlegm.)
4. Dizziness - Heart attacks can cause lightheadedness, as can potentially dangerous heart rhythm abnormalities known as arrhythmias.
5. Fatigue - Especially among women, unusual fatigue can occur during a heart attack as well as in the days and weeks leading up to one.
6. Nausea or lack of appetite - People may feel sick to their stomach or throw up during a heart attack.
7. Pain in other parts of the body - Pain may begin in the chest and spread to other areas, but sometimes there is no chest pain -- just pain in other body areas.
8. Rapid or irregular pulse - A rapid or irregular pulse -- especially when accompanied by weakness, dizziness, or shortness of breath -- can be evidence of a heart attack, heart failure, or an arrhythmia.
9. Shortness of breath - Feeling winded at rest or with minimal exertion might indicate a heart attack or heart failure.
10. Sweating - Breaking out in a cold sweat is a common symptom of heart attack.
11. Swelling - Heart failure can cause fluid to accumulate in the body, causing swelling (often in the feet, ankles, legs, or abdomen) as well as sudden weight gain and sometimes a loss of appetite.
12. Weakness - In the days leading up to a heart attack, as well as during one, some people experience severe, unexplained weakness.
Posted by Deanna Kidd on Tue, Jul 20, 2010
When we make the switch to healthier food choices, it can take some getting used to. Let yourself make the shift gradually, cutting down and replacing salty and sugary foods little by little. Here are some tips to make the transition tastier!
Salty and Savory Foods
- Use sea salt instead of refined table salt. Sea salt has more minerals and nutrients.
- Cook with garlic, onions and chilies to add flavor – there are health benefits too! Both garlic and onions are natural antibiotics and may lower blood lipids and blood pressure. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anti-clotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The capsaicin in chilies stimulate blood flow through the membranes.
- Spice with pepper, oregano, or pre-made spice mixes like Mrs. Dash. Black pepper also has antibiotic and antioxidant properties, plus it aids in digestion and stimulates the breakdown of fat cells. Oregano helps to purify the system.
- Cut back on salty snacks.
Sweet Stuff
- Minimize or avoid products with sugar, high-fructose corn syrup or corn syrup near the top of their ingredient list.
- Use sugar that is less refined and processed like brown sugar, molasses, or muscovado sugar. Honey is natural and sweeter than sugar, so you’re likely to use less. All of them come with added health benefits, like additional minerals and nutrients.
- Erythritol based sweeteners like Z Sweet are natural, and healthier than chemically created sugar substitutes. It’s no calorie and is great for diabetics.
- Stevia is another alternative that is natural, has no calories or carbs, and is good for diabetics. It even comes in a variety of flavors!
- Then there’s Splenda, which may be somewhat healthier than other aspartame based sweeteners. (Here's a great article with good info on sugar and alternatives.)
Posted by North Ohio Heart Center and Ohio Medical Group on Fri, Jul 16, 2010
North Ohio Heart Center & Ohio Medical Group would like to invite you to join us on September 25th at Edgewater Park for the Cleveland Kidney Awareness 5k Run/Walk for Healthy Kidneys.
According to DaVita, kidney screenings are so important because about 31 million American adults, 1 out of 6, have chronic kidney disease (CKD), and most of them don't even know it yet. Another 20 million Americans are at increased risk for the disease. With most people, there are no symptoms of CKD until the disease reaches an advanced stage. If CKD is left undetected, it can progress to kidney failure with little or no warning, making this disease a "silent epidemic."
Since hypertension, or high blood pressure, accounts for a high percentage of kidney and heart related issues, consult with your Cleveland cardiologist about walking in this 5k, to lower your chance of kidney and cardiovascular related diseases.
The DaVita 5K activities include kick-off events, rapid kidney disease screenings, family-friendly activities, a kidney health expo and more! Get the whole family involved and your children will have fun in the Kid Zone with games, face-painting and bounce house. Registration begins at 9:00 am, with the Opening Ceremony kicking off at 10:00 am.
Register now or learn more at DaVita Kidney Awareness Run/Walk >>
Posted by Deanna Kidd on Thu, Jul 15, 2010
For those who want to exercise in the comfort and privacy of their own homes, workout videos are a great option. They generally don’t require a lot of equipment that might take up space, and you can watch them in your living room or wherever you want to take your laptop computer.
The choices in exercise videos can be overwhelming, but we’ve found a site that helps you choose videos based on your goals! Collage Video has categories for weight loss, flexibility, endurance, strength, stress relief or to tone certain areas, but of course, we’ve decided to highlight the section for Heart Health.
They offer 22 videos in this category, but you can narrow it down further by workout type, level, length, or other definitions. There are several ways to dance your way to heart health, including with the well-known Richard Simmons. Others focus on more traditional exercise movements. There are even some created especially for plus-sized women. I have a Leslie Sansone video that I use when I can’t make it to the gym or the weather is not so ideal. Their description of this one, with a specific focus on a healthy heart sounds great!
Leslie Sansone’s Heart Healthy Walk
An exceptionally easy-to-follow cardio workout plus a short heart-disease informational segment. You’ll have fun, burn fat ... and help prevent this number one killer of women. Like all Leslie’s workouts, the moves are super-basic — simple marches, kicks and sidesteps (often combined with overhead arm motions to boost the intensity). Chatty and informative, Leslie keeps all-sizes-and-shapes motivated and energized. The seven-minute informational section is led by Dr. Indu Poorima, the Director of the Women’s Heart Center in Pittsburgh. She explains the benefits of exercise as a way to take control of your own heart health.
Whether you follow them alone or with friends or family, exercise videos can be a great way to keep your body and heart healthy!
Posted by Deanna Kidd on Mon, Jul 12, 2010
You’ve heard of the movie “Real Women Have Curves”? If you read between the lines on the movie poster you’ll see that real women also take chances, have flaws, and embrace life. Maybe you’ve heard of the fitness centers for women called “Curves”. While those cover the emotional and physical components of being healthy and curvaceous, a new book called Real Food Has Curves teaches us how to eat well, lose weight and enjoy the process! I’m paraphrasing there – the real subtitle is “How to Get Off Processed Food, Lose Weight, and Love What You Eat”.
In the book, the authors offer a 7-step plan to shift our palates away from processed food that’s not good for us to healthy, natural food that is. An article from USNews.com says, “ processed foods…have been blamed for our nation's rise in obesity and related conditions, like heart disease and diabetes. ‘We feel very strongly that deprivation doesn't work,’ says Weinstein, adding that they each lost about 25 pounds by incorporating more ‘real’ and less ‘fake’ foods into their meals.”
Here’s the description from the book jacket:
“Real Food Has Curves is a fun and ultimately rewarding seven-step journey to rediscover the basic pleasure of fresh, well-prepared natural ingredients: curvy, voluptuous, juicy, sweet, savory. And yes, scrumptious, too. In these simple steps—each with its own easy, delicious recipes—you’ll learn to become a better shopper, savor your meals, and eat your way to a better you. Yes, you’ll drop pounds. But you won’t be counting calories. Instead, you’ll learn to celebrate the abundance all around. It’s time to realize that food is not the enemy but a life-sustaining gift. It’s time to get off the processed and packaged merry-go-round. It’s time to be satisfied, nourished, thinner, and above all, happier. It’s time for real food.”
We’ll look at their seven steps in future posts!
Posted by Deanna Kidd on Thu, Jul 08, 2010
If someone told you to imagine yourself as healed, you might question the effectiveness of that technique, or the sanity of the one suggesting it. But visualization has been used to increase athlete’s performance and help them heal more quickly from injuries. And you don’t even have to be an athlete to do it!
In the article Using the Mind to Heal the Body, it explains that studies found common characteristics in people who healed faster:
- Took personal responsibility for their recovery process
- Had high motivation, desire and determination
- Had more social support
- Maintained a positive attitude
- Frequently used imagery and other visualization techniques
- Expected a full and successful return to sports
Research on imagery use by injured athletes, heart health, cancer patients, and those undergoing physical rehabilitation has shown that using imagery has many positive outcomes including:
- Increased feelings of control
- Increased rate of healing
- Increased ability to cope with therapy
- Increased motivation to participate in self-care
- Improved mood
- Improved quality of life
- Decreased post-operative pain
- Decreased post-operative anxiety
- Reduced length of time in the hospital
- Decreased amount of pain medication taken.
You don’t have to take the word of researchers, you can try it for yourself. There’s a step-by-step guide you can follow, or you could even check out the movie The Secret for examples and real stories of how visualization and attitude brought about amazing healing. Their website even offers free visualization tools.
It may seem silly, or like wishful thinking, but even if all it does is help you feel more relaxed and hopeful about the process of healing, isn’t it worth giving it a try? The more you reduce your stress, the better you’ll feel and the healthier (and happier) you’ll be!
Posted by Deanna Kidd on Tue, Jul 06, 2010
I found a great article called “Thank Your Way to a Happy Heart” which is so fabulous, I only want to offer you some teasers, so you’ll read it for yourself. In a nutshell, the article says that by shifting our emotions from negative, stressful feelings like frustration and anger, to positive ones like gratitude, appreciation and love, we do our hearts and our bodies a big favor. When we make that shift, we’re moving from the sympathetic to a parasympathetic state.
I always thought being sympathetic was a good thing, so I had to look it up. Wikipedia explains that, “The sympathetic division [of the autonomic nervous system] typically functions in actions requiring quick responses. The parasympathetic division functions with actions that do not require immediate reaction.”
Stress puts our bodies into a fight or flight state. The parasympathetic state is much easier on a person physiologically, according to Rollin McCraty, director of research at the Institute of HeartMath in Boulder Creek, California. By enhancing the function of the entire cardiovascular system, and it kicks the body's natural regenerative system into gear. Your body is much better able to heal and rejuvenate in this state.
I found another doctor who agrees, and wasn’t mentioned in the article. Dr. William Davis , a cardiologist in Milwaukee, Wisconsin said on his Heart Scan Blog, “Happiness, contentment, and gratitude are ‘parasympathetic’ states characterized by slower heart rates, deeper respiration, greater variation in beat-to-beat heart rates (a powerful predictor for health and the basis for the HeartMath program of Lew Children, lower blood pressure, and even a subtle change in brain waves. In other words, happiness is not just a mental and emotional state, it is a constellation of physical phenomena.”
Cultivate an attitude of gratitude, and enjoy a happy healthy heart!