You're Beautiful

This week my heart has been heavy....

Confidence, no matter how much you have, can always be challenged when you're the "new one." Being one of many new graduate nurses helps... but still, it's been almost 3 years since I've had a full-time job and now, in what feels like a really good night's rest.... I'm a NURSE and finally - working!

I know I am a hard worker. I know I will provide Remarkable Care. I know I will do an EXCELLENT job.... but you can't not think about all the "what if's". I'm old enough to know not every thing or everyday goes as you always hope it does. Nursing will certainly hold no exceptions.


So, during my two hours a day in the car to and from Winston, when I'm not listening to NPR, I'm belting it out to some Glee tunes or along with a few of my favorites on KLOVE. This week, God gave me this powerful song and uplifting message (I picked a youtube video w/the lyrics so you can see it & hear it).

 

Even if you don't share the same faith I do... I think this song has a message for everyone. I hope it does for you, what it has for me! Remember: You are Treasured. You are Sacred. You are His.... You're BEAUTIFUL.

Exercise of the Day - Mountain Climbers

This exercise is on top of every trainers To-Do-List out there!

Mountain Climbers literally work EVERY single muscle in the body. Your starting position of plank alone gets all your muscles fired up and ready to work, then you add the motion! :) Get ready to get that heart PUMPING (after all, this month is alllllllllll about heart health!) and burn some major calories with this dynamic move:


1.) Start in PLANK POSITION (exhibit A). Wrists, elbows, and shoulders should all be in alignment. Keep your abs engaged (think: pulling your belly button to your spine) the entire time. Supporting you core is crucial in this exercise for benefit and safety. INHALE.
2.) As you EXHALE, pull one knee in towards your chest and tap your toe on the ground (exhibit B).
3.) INHALE and return your that foot to starting position - plank.
4.) EXHALE and pull your opposite knee in towards your chest and tap your toe on the ground.
5.) That is one repetition.
6.) I prefer to do this exercise as a time challenge - 20 seconds on: 20 seconds off (or slower) for at least 4 minutes total - but set a goal for MAX! :)


* Start this movement nice and slow so you can learn the movement and feel all your muscles engaging. But don't waste too much time though, speed this move up and get Burning!!!!!!!!!! :) Here's a quick video on this move:

 

Beginners - you have the option to start like this if you're finding you're having pain/weakness in your shoulders and/or wrists. 

After you master the basic move - Add an extra punch by pulling your knees across the body (as shown below) at an angle to really work your oblique muscles!!!

Quit Smoking

Tonight NBC Nightly News even talked about how our President is working hard to knock his bad habit - SMOKING!

With this month's focus on a healthy HEART we have to talk briefly about the nasty elephant in the "room": Smoking.

No - I've never smoked. I never ever even thought about it. My dad smoked a little when I was younger and I thought it was gross. My mom pretty much swore she'd kill me if I even thought about it (and I know she would have done her best to make me think she was going to if I had). By the time I went to college I had pretty much made up my mind that smoking was probably one of the nastiest habits on the planet.... then I dated a guy who smoked (casually, you know, with drinks/at parties/etc.) ... but I didn't even know it until I kissed him once after he had just smoked. I literally thought about barfing in his mouth. Seriously. That's how gross it was.


Anyway - I know I don't know how hard it is to quit this nasty habit. BUT, people do it every day, all the time. YOU CAN TOO! ..... Stop making excuses and just do it.




Smoking is the most important preventable cause of premature death in the United States. It is well known that smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which is the major cause of coronary heart disease, heart attack and stroke. Controlling or reversing atherosclerosis is an important part of preventing future heart attack or stroke.

Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease*(more on this below) and aortic aneurysm (aka - rupture of your largest artery = really high chance of dying!). It increases the risk of recurrent coronary heart disease after bypass surgery, too.

I found this image online and instantly laughed - but thought it might actually help get the point across to SOMEONE!

Sex is really important for many reasons... and for many men, not being able to participate in this wonderful act of love (stress management, pleasure, procreation, or whatever you do it for... ) can cause major depression, conflict, and anger. Peripheral Artery Disease (PAD) is caused by the narrowing or blockage of arteries typically in the legs and pelvis. Arteries take blood away from your heart to the rest of your body. When it is harder to get blood flowing through the arteries - well.... the penis just doesn't work the way it's supposed to (or how you'd like it to!)! After all, an erection is only the result of rapid blood flow.  :)



So start the healing process now (yes, you can heal). Stop your bad habit - allow your lungs to breathe easier and your heart beat happier. [OH! And, keep your sex lives healthy as well!!]


*deep breath in*

*slow exhale*


doesn't that feel amazing?

RISK takers be warned...

Your heart is ultimately in YOUR hands. Hopefully I've made that point by now. But just in case, I'll remind you again: Your heart is in YOUR hands. Cherish it.

It keeps working for you no matter what you do to it.... so love IT back.

Heart disease (CVD) can affect many people no matter who you are, what you do, or where you live. Here's a list of some risk factors none of us have any control over that put us at an increased risk for CVD:

• Age
• Gender
• Heredity 
• Race
• Stroke (Coratid Artery Disease; Atrial Fibrillation, TIA's, Sickle Cell Disease, and other Heart Diseases)

Risk Factors that we have MORE CONTROL over or may be treated with help from your healthcare professional. Heart disease and stroke are largely preventable if you work to lower your risks. The more risk factors you have, the greater your chances of developing heart disease and having a heart attack or stroke.

• Cholesterol
• Blood Pressure
• Smoking ( this includes second-hand smoke!!)
• Physical Activity
• Obesity
• Diabetes
• Stress
• Birth Control Pills
• Alcohol & Illegal Drugs

Heart Disease is the NUMBER ONE (1) killer of women... yup! More than cancer. More than car accidents. More than child birth... More than anything. Heart Disease is killing our women!!!!!!

** warning mom! i'm going to talk about youuuuuuu!**
Many of you may share a common fear of mine....  I am scared to death that heart disease will be the evil killer that will take my Mother from us.  No matter what I do, what I say, how I cook, or how I "beg".... I can't change my mom's risk factors. She's stressed out to the max, comes from a long line of horrific hearts, grew up in a home full of second-hand-smoke, gets minimal exercise ("I don't have time" I'm told), has issues with her blood pressure (mmm, stress will do that to you!), believe it or not - she was on birth control many times in her life (but that doesn't always work apparently), and well... she's the first to tell you she could loose some weight.

Sooo, yea. I'm scared. I'm scared heart disease will not only kill my mother, but me and other members of my family as well. I've seen lots of people die and I will be with many more in that special moment of their life... but nothing HURTS a family more than heart disease. A heart attack/stroke usually comes "out of NO WHERE".... it doesn't allow for time to cope or get comfortable with the idea of death. No one is ever ready to lose a loved one because of a heart attack (or a stroke... they may not die b/c of a stroke, but in essence, there is always a chance of losing the "person" you have always known due to personality changes, physical/mental disabilities, etc.).

Think about it. Make a change. Keep on lovin' the one organ that loves you most. :)

PS - Don't forget to wear you RED this Friday to raise awareness to your community!!!! Share the knowledge (and this blog!)!! :)

Love you guys,
-a.

Going RED

In case you didn't know, I love your heart. :)   I'd love it even more, if we all took better care of it....


Today is the first day of February and the launch of the American Heart Association's "Go Red For Women" campaign. Throughout college and my participation in UNCG's Orientation program, every year I had the opportunity to participate in the local AHA's Heart & Stroke Walk. I think these events are what really got me so obsessed with your heart!!!


I, like many, come from a long family line of heart disease. When I was about 12 years old (I think) I lost my great-grand-father to a Stroke. Not a long after his death, his oldest son, my great-uncle died from what I have been lead to believe was also related to heart disease (AMI). Then... not long after his death, my Grand-father (my mom's dad) had a heart attack and a quadruple bypass graft followed that. Although I didn't really know all the causative agents, then as I do now, of heart disease.... I have always accredited this short time frame in my young life as what initiated the obsession I have with my own heart (and cardiovascular system).

Although this all stems from my maternal lineage, my father's side isn't much better. It is reaming with the same issues of high blood pressure, cholesterol and the cherry on the cake= Diabetes.


I work very hard to keep my risks low with diet and exercise... but last year after my first cholesterol screening (25 is way late to know this information for the first time!!), I was informed that even with everything I do.... my cholesterol was STILL slightly elevated. :(   I was literally crushed. Seriously - ask Todd. I cried. I had a pity-party. I got mad. Then I decided to make a few more changes.


I'm determined to CHANGE this genetic trait for MY family as much as I can. (yes, I would be willing to make extreme changes in my diet (vegan-ism) if that's what it will take! we all should be willing to do so if you ask me...) This year I have REALLY ramped up my intake of raw vegetables and fruits, reallllly worked to cut out and cut back on sugar and sweets, and double my fish intake. I'm getting prepared for my annual physical in a few months and I'm hoping and praying my numbers will show my extra efforts. :)


As a "Go Red For Women" wanna-be-ambassador, education is POWER. It is sooo important that we all know our risk factors and what the signs and symptoms of a heart attack or a stroke are. I especially put my focus on the ladies.

I gathered some information from the AHA:

What Is Cardiovascular Disease?

Cardiovascular disease (CVD) includes diseases of the heart and blood vessels. Most heart and blood vessel problems develop over time and occur when your arteries develop atherosclerosis, a process that begins in childhood and involves a gradual buildup of plaque inside your arteries.

Plaque contains fat, cholesterol and other substances, and can grow large enough to significantly reduce blood flow through an artery. Most of the damage occurs when a plaque becomes fragile and ruptures. Plaques that rupture can cause blood clots to form. These clots can block blood flow at the site of the rupture or can break off and travel through the artery to another part of the body. If either happens and blocks an artery that feeds the heart or brain, it causes a heart attack or stroke.

• Heart Attack

From my experience working in the ER... I've seen many heart attacks. They all look different. Some heart attacks are sudden and intense, but most heart attacks start slowly, with mild pain or discomfort. Often the people affected aren't sure what's wrong and wait too long before getting help. Women especially are prone to "wait" because they had to get the kids from school or finish dinner....

Here are some signs a heart attack may be happening:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath. This feeling may occur with or without chest discomfort.
• Other signs of discomfort. These may include breaking out in a cold sweat, nausea or lightheadedness.
• As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

 * Ladies - also go with your GUT. "Impending doom" is often a symptom most women I've encountered say they felt... "They just didn't feel right."

What Is Stroke?

Stroke, the #3 killer of women, is a type of vascular disease that affects the arteries leading to and within the brain. A stroke occurs when an artery that carries blood, oxygen and nutrients to the brain either bursts or is blocked by a clot. When that happens, part of the brain can't get the blood (and oxygen) it needs, so it starts to die.

When part of the brain dies from lack of blood flow, the part of the body it controls is affected. Strokes can cause paralysis, affect language and vision, and cause other problems. Seeking early treatment can minimize the potentially devastating effects of stroke, but to receive them, a person must recognize the warning signs and act quickly.

A Stroke is a medical emergency. Learn to recognize a stroke, because any delay in treatment can lead to brain damage. Warning signs may include:

• Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

**Not all these warning signs occur in every stroke. If you or someone with you has one or more stroke symptoms that last more than a few minutes, don't delay! Immediately call 9-1-1 so an ambulance (and if your lucky, my brother-in-law) can quickly be sent to you.**

Also, check the time so you'll know when the first symptoms appeared. It's very important to take immediate action. If given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.

It is NEVER too early or too late to think about your heart health (or our children). I'll post more information on prevention this week. Stay tuned...

Listen to your heartbeat every now and then. It works very hard for you! Be kind in return.

The State of OUR Union...

Tuesday evening Todd, Ginger and I cuddled up on the couch to watch the President address us, our country.  Regardless of your political stance and preferences, being involved and informed is important but above all, being respectful towards each other and our leaders has always been critical in my political point of view. [I can't imagine the challenge it is being the President, regardless of party affiliation. Being the President of the United States is a huge honor and one I have great respect for - Republican, Democrat, or something else, I will not be the person you'll hear "bashing" a President for any reason.]

Face it - we don't all believe, think, see or smell the same. Politics are no exception.
In President Obama's address he said this quite early:

"Now, by itself, this simple recognition won’t usher in a new era of cooperation.  What comes of this moment is up to us.  What comes of this moment will be determined not by whether we can sit together tonight, but whether we can work together tomorrow.  (Applause.)
      I believe we can.  And I believe we must.  That’s what the people who sent us here expect of us.  With their votes, they’ve determined that governing will now be a shared responsibility between parties.  New laws will only pass with support from Democrats and Republicans.  We will move forward together, or not at all -– for the challenges we face are bigger than party, and bigger than politics."

FYI - This post is not to discuss politics either.... I just had a few things to say and point out about what MY version of "healthcare reform" might be! :)


 As everyone of you know, I'm a healthcare worker, a total health advocate and "junkie". I truly WANT the best health for each and every person in the United States. It's a topic of discussion that I am quite passionate about. As I see it, and like President Obama said in his address, America's health crisis is a challenge bigger than politics.

President Obama has taken a big step to start change in our healthcare systems. I can't and I won't say I know all the in's and out's of the proprosals, but I do know and believe that changes do need to be made. Yea, insurance access is good and stuff... but to me, the "issues" I care most about haven't been discussed (or I've missed it) beyond The First Lady, Michelle Obama's platform on childhood obesity.


If I could make some changes [and I would if I could!!], mine would be along the suggestions of our FOOD supply and policy, and to our MENTAL/BEHAVIORAL HEALTH "system" (or lack there of if you ask me).

In a nutshell (I'm trying to make it a small shell), I believe that an overhaul of our mental health system would change TONS within the whole system. We can alleviate the demand, resources and wait times (for those admitting for assistance and those in the waiting rooms) of our Emergency Departments.... which would drastically change how the REST of the hospital works and runs. But also, by providing ADEQUATE assistance to individuals with psychological needs and substance abuse problems.... we could decrease repeats through the system and hopefully, the end result would ultimately create a healthier (mentally and spiritually) person/society.

Yea, that's big wishing, but hey.... you've got to start somewhere! :)


Now, as to my really BIG IDEAS! *grin*

- Support our Farmers once again
- WIC and other governmental support for food should allow and cover ONLY real food and those GREAT for the body - good ole broccoli, mangos, lemons, cabbage, root veg, bananas, spinach, whole wheat and hearty breads, milk alternatives (soy/almond/rice/etc), etc. Skip the processed crap that's "cheap" and convenient... I just don't understand how was as tax payers can sit back and fund programs that only make health issues (obesity, diabetes, hypertension, etc) WORSE and in the short and long run... cost us MORE in healthcare costs (b/c duh! - if you need help providing food for yourself and your family, you're probably getting help with your health coverage as well)!!
- Let people plant their own personal gardens (no HOA laws prohibiting this!!); we're not feeding the neighborhood

- BMI checks and requirements for insurance coverage and assistance  - no, I don't think you should be denied coverage b/c of your weight, but how much coverage and assistance you get, yes! Obesity is a serious epidemic in our society and extreme measures I think are needed to help "cure" it. (I'm not sure there is enough intrinsic motivation amongst our culture to change this but I believe that a "monetary" motivation of sorts will help reduce our nations belt line.)

(okay.... now get ready for it... my favorite!!)

- Prescriptions for PHYSICAL ACTIVITY! (FYI - there's a whole campaign for this moving up!)- For physicians to Prescribe exercise just like they currently do w/medications, PT, OT, Speech Therapy, etc. This too follows you on your medical record and if non-compliant... it will also show (in the patients numbers).
- Reward those of EXCELLENT health! I'm not sure how we'd do this... tax break, coverage cost break, a free lottery ticket.... not sure, obviously, but I think it's a motivating factor to help our nation TAKE CARE OF ITS SELF!!


And, like President Obama closed his speech, "we do big things". We, the people, need to do big things! Big things for US!

We're American's. We were founded by hard-working and determined individuals. When did we become so lazy and unmotivated about life's BASICS and the only life we have been given to enjoy?! Really...?


Love them or hate them... but you must admit, I make some great points and I have some great ideas! :)
Get up friends! Get moving for something. Let's help our country by helping OURSELVES FIRST!
-a.

Small Changes

For some people, making small changes in the way they go about their day to day activities is hard to do. For others, it's quite simple.

In my opinion, it's a state of mind.

Small changes that add more activity to our day often force a lot of excuses out the mouths of many. Why?! I have never quite understood the whole waiting 10 minutes for the elevator thing when the stairs are literally, right across the hall and you could have saved a lot of time (throughout the day) and worked your heart just a smidgen.

This week on Facebook, a viral video struck my interest and initiated this post. Take a few minutes for a little inspiration...

I encourage each of you [and myself] to stop finding and making excuses for small changes. Find fun in the simple things in life.... not just convenience. Do all those "corny" things you see on posters around the work place...

- Take the stairs

- Park farther away from the store

- Do lunges to the mailbox

- Race your kids to and from the car

- Build a snowman! 

- Walk your dog an extra block each week

.... and my favorite option... take a 15 minute (or more) walk with your sweetheart each evening! :)

Whatever you do.... HAVE FUN! Never torture yourself doing something just because someone else loves it. I'll never ask you to run a marathon if you hate running.... You can't get me in a Zumba class either. Find something you love and have fun! :)

If it's fun; it's not "work" and you're likely to keep up the GOOD WORK! :)

January is almost over.... keep working on your goals. Let's make changes we can stick with and make 2011 the best YET! Remember, you are always worth your investment!

LOVES! :)