Walk Fit

This weekend we had the luxury of enjoying a slow morning, sippin' our coffee (or hot tea in Tall boy's case), eating our oatmeal, and watching the news (or reading it on the ipad) before we set out for a long run.

Our local news always has a health and wellness segment that I usually make fun of. It's just done poorly or they have this older gentlemen who's way too buff to be his age (think 70's with padded sweat suit... yes, it's weird). But this time they had on a former football player of the Washington Redskins, Darrell Green. No, I had never heard of him before (I only knew he was with the Redskins b/c of the color of his uniform in the video!). I still know nothing about his professional career... but I am in LOVE with this new program he has launched.

The program is called Walk Fit Health Nation. It's a simple (but awesome) tool to motivate and track your steps each day... but it's even more than that! For about $80 for the year, a price you can't beat, you are given a digital pedometer that uses wireless technology to sync your walking stats (speed, amount, and times) to your computer and on the website. There is an entire network of participates who compete locally and nationally for their stepping goals (everyone is asked to set a minimal goal of 5,000 steps a day, aprox. 2 miles) and "top stepper" awards. Members are able to cheer and encourage other members as well.

I think this tool is a wonderful motivating tool for those trying to be more active with small changes. I know not everyone can just get up and try to start running. But we all walk!! Yes, some of us better than others and some of us, due to weight and/or knee issues, may only want to make walking easier. I also think this program is wonderful for those who don't work, stay at home, or have a job that keeps them "chained" to a desk more than they're aware of.





Who knows, maybe this program is just what some of my readers need. Not a gym, not a trainer, not the latest workout craze... but something that allows them to see, measure and track how much work they're doing, how much weight they've lost without all the fancy gadgets and gizmos.



The easiest way to improve ones health is simple: GET MOVING. The easiest way to get moving: WALK! Research also suggests that if we walk at least two miles a day, we can cut our chance of premature death nearly IN HALF!!

What do you all think? Anyone going to bite? Anyone brave enough to start walking for their health? :)


Remember to find your reason and STAY focused. You won't fail if you put your mind to it, share your goal(s) with your support group, and GET MOVING! Stop wasting time. You've got a life to live! :)

Tomorrow isn't guaranteed. 

Just a "Little Heart Attack"

I'm on a women's health kick again. 

Especially when I think about my mom. Honestly, this video is how I see it happening to my mom (and many others). Okay, it's a touch dramatic.... but the point it made. Or it should be. 

I keep asking (now I'm more like TELLING) my mom to take a breath. Relax. Quit saying yes to EVERY damn person that asks you to "help" do something in exchange for a few bucks.... She's too worn out and face it, she's getting too old for that crap. Heart disease is terrible on either side of the spectrum for me. It's bad on her side, but toss in all the other risk factors that compound the matter and she's practically a ticking time bomb. 

Yes, it freaks me out a bit. Yes, I don't want anything to happen to her or any of my parental figures for that matter... but Mom is the one who's worked like she's a "single mother" my entire life. Mind you, she's been remarried for ohh.. ummm 13 years now?! "Ain't NOTHING going to slow her down", apparently. 

Anyway, Ladies. Enjoy this reality check moment. We aren't as invincible as we think we are... so be prepared. Know the signs. Know the symptoms. Know what to do and DO IT. No waiting. No lollygagging. It's not going to get "better"... Get to the hospital (and please don't drive yourself!)!!!

Make it your mission to make sure the women you love know. I did. :) 

God's Pharmacy

An email I got months ago but I love and HAVE to share! After all, you should know by now I believe in being good stewards of our bodies mainly for one reason: God.

Regardless which God or Goddess you worship - if we fail to care for our bodies the way He intended, how are we to do His purpose?

God's Pharmacy is an example of how no detail went unnoticed by our Maker. He created our "Incredible Machine" (our body) and provided us with the knowledge and tools to care for it, most in nature. Enjoy! :)

It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and  fish... All before making a human. He made and  provided what we'd need before we were born. These are best & more powerful when eaten raw.   We're such slow  learners...

God left us a great clue as to what foods help what part of our  body!God's Pharmacy! Amazing!

A  sliced Carrot looks like the human eye. The  pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots  greatly enhance blood flow to and function of the eyes.

A  Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

 A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums.  Even the wrinkles or folds on  the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

 

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak.  These foods replenish the skeletal needs of the body.

 Avocadoes,  Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this?  It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow.  Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries.

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

Diabetes.... In a way everyone can understand

Since February has come to a quick end, I wanted to round out the Heart Health Awareness Month with more information on the arch-nemesis of heart disease: DIABETES.

Everyday we hear about "diabetes". Most of us think we know what it is and what it does to our body.... but I am never surprised by the number of patients and family members that really have no idea what diabetes is. I hear from many patients that diabetes means they need insulin. Well - maybe. But not necessarily.


There are TWO types of Diabetes:

Type 1: Insulin Dependent Diabetes (AKA: "Juvenile Diabetes") - a result from the body's failure to produce insulin - period. This is not a result of diet, lifestyle, etc. Your pancreas just isn't doing it's job for your body so your body is being FLOODED by glucose (sugar) from every source b/c insulin isn't present to remove it. These people must always use insulin - by an injection or via the insulin pump.


Type 2: Non-Insulin Dependent Diabetes - Unlike Type 1's, this is a form of diabetes brought on by insulin RESISTANCE. These patients generally are prone to a state of hyperglycemia (high blood sugar) b/c their body is less sensitive to the insulin it produces naturally, therefore added insulin is required to reduce their blood sugar levels.

So, why is it so important for us to monitor the amount of sugar in our blood? How does diabetes impact our hearts and cardiovascular system?

My Aunt, who was a crazy Cardiac Nurse for years has used these "word pictures" with me and her patients to simplify this disease and it's impact. I use it every time I talk about Diabetes and every patient (and even my 5 year old neighbor, Jordan) understands the impact of SUGAR on our bodies!!

From now on, think about SUGAR in our bodies as SHARDS OF GLASS.

Have you ever had  a small piece of glass in your finger? Stepped on some? Regardless, you know what glass does to our fingers and our toes..... well, it does the same thing to our vessels. When our body isn't able to control the amount of sugar moving about in our bloodstream (umm... insulin) the sugar builds up and starts cutting the lining of our vessels.

To repair these cuts, our body uses what it has available: Cholesterol. Typically in our vessels clotting (like we would do on the outside of our body) isn't normal, so cholesterol is the perfect "mud" to fill in the holes, cuts and scrapes found on the inside of our vessels to help smooth the vessel out for optimal blood flow.

This natural repair process is genius - on behalf of our Incredible Machine... but when we chronically maintain high blood sugar levels and do little to aid in the removal of plaque build-up, plaque just keeps piling up. Eventually leading to atherosclerosis (the build-up and hardening of the arteries).

Eventually, this build-up in combination with Diabetes causes other problems: narrowing of the arteries = hypertension, neuropathies in our hands and feet, decreased blood flow/circulation, vision changes and/or blindness, clots, etc.... This list could go on for a while, but these are just a few of the common problems.

 

And yes - Diabetes and take your toes, feet, fingers and hands by gangrenous ulcers! 

Gangrene Toes

Treating and PREVENTING Diabetes --- You know what I'm going to say... so just guess: ___________!!!!

Well, just in case, it starts with "E" and ends in "cise".  :)

Yes, exercise is crucial to treatment and prevention of DM as well as CVD, but I also have to put my plug in for the magic food: FIBER!!!!!!!!!!! If you know me well, you know I'm kind of obsessed with fiber. Not just because it helps you have excellent bowel movements, but it does for your cardiovascular system exactly what it does for your bowels! IT CLEANS IT OUT!! Yes, I said that.

Fiber cleans all the "icky" stuff out of our entire body... not just our bowels.

Now - on to exercise. Think of exercise as "pressure washing" the insides of our vessels. Any increase of blood flow we put on our vessels is literally like pressure washing them. The speed, like the fiber, helps to clear out the vessel of the plaque/cholesterol to prevent build-up and hardening of the arteries.



Do you get it now!?!?!?!?


- Give me some feedback! Leave your questions and thoughts here on my blog or facebook! I know I can't "cure" diabetes for anyone, but being educated is the first step in the battle of PREVENTION! I want you all to be informed too - if something doesn't make sense, let's talk about it.

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?

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.