Michelle's Run

By: Michelle Kruse

My training partner and I like to joke that we should be “certified” for running outdoors on the days we do. Neither rain nor wind nor snow nor ice, you get the picture. It’s not that we’re really that crazy, but more that we’ve both find the fresh air and open spaces exhilarating. And I credit my at least weekly winter outdoor workouts with keeping me upbeat all winter long. I have not experienced any of the cabin fever and depression that some of my friends are experiencing because I haven’t been cooped up indoors for months. Here are a few of my tips (and some from my much more experienced workout buddy):

1. Dress appropriately. When I first started working out in the bitter cold, I was dressed all wrong and I paid for it. Invest in some lined workout pants that are made to wick away sweat. I love the pair I bought from Road Runner Sports. Also well worth the money is a thermal half-zip. Buy one made for outdoor workouts. I’ve literally had sweat freeze into icicles on fleece, etc. The thin material on mine by CW-X keeps me dry and unbelievably warm. Plus it’s got thumb holes that prevent your shirt from riding up your arms and leaving a gap between shirt and gloves. In fact, sometimes I get almost too warm in this.

2. Get the right accessories. The right ear wrap or beanie can make all the difference in the world. So can the right gloves. Now is a great time to buy this stuff too – it’s all on sale! Wear sunglasses even if it’s not sunny. They shield your eyes from the wind.

3. Vaseline. We may look goofy, but we rarely meet anyone on the trails on the worst weather days anyway. Rub a layer of Vaseline all over your face when you work out in cold wind and snow. It will save you from any chapping, chaffing, or wind burn.

By: Michelle Kruse

Did anyone see Good Morning America yesterday? The segment’s focus was on new body type research. It seems that pear shapes have it good. I have always gained weight in my hips, thighs and rear. Fortunately for me, researchers say that fat stored in these areas is actually good for you. Researchers were not, however, talking about excess amounts of fat and were cognizant of the fine line between healthy and unhealthy amounts of weight.

Not all of us are quite that lucky. “Apple shapes,” or body types that store fat around the midsection of the body, have more to worry about. You’ve heard from us at Forever Young Diet about the dangers of abdominal or belly fat for a long time now. You know the rules about waist circumference (keep it less than half of your height). I’m about 5’8,” which is equivalent to 68” tall, so my waist circumference should be below 34.” The warnings about belly fat haven’t changed. It’s still dangerous. It still puts you at serious risk for a host of diseases, including heart disease and diabetes. Read these tips from Dr. James O’Keefe for losing belly fat. click here

By Michelle Kruse

And the Winner is…..
A recent study was performed to discover which states were the top 10 “brainiest” states in the nation. Unfortunately, it looks like my home state of Missouri has a way to go. (I’m originally from Nebraska and they didn’t fare much better.) So who were the winners? The study determined that the following ten states have the healthiest brains:

1. Washington, D.C.
2. Maryland
3. Washington state
4. Vermont
5. Connecticut
6. Colorado
7. Massachusetts
8. New Jersey
9. Maine
10. New Hampshire

Researchers reached their conclusion by devising a score based on over 21 factors, and looking at data from Centers for Disease Control and Prevention, the National Institutes of Health, and the Bureau of Labor Statistics. The major factors included diet, which made up 36% of the score, physical activity 25%, mental health 24%, and social well-being 15%.
These experts suggest that the key to maintaining brain health is eating a lot of fruits and vegetables, exercising (30 minutes a day), playing games, learning new things like languages, taking up new hobbies, and of course eating omega-3 fatty acids from fish and nuts.

It is interesting to note, that almost half of the diet score was based on fish sales and the consumption of the omega-3 fatty acid, DHA. With our brains made up of almost 60% DHA, it is no wonder that this omega-3 fatty acid impacted the results. (Are you getting enough?) Most experts recommend 500-1,000mg DHA + EPA per day. However, individual needs vary. Personally, I take a little more (4 CardioTabs Omega-3 fish oil softgels daily), because it really helps my dry eyes. Wearing my contacts is a lot more comfortable when I’m taking that amount. I’ve experimented a lot to come up with my “magic number.” During both of my pregnancies, I made sure I took at least three CardioTabs fish oil softgels daily to help ensure I received enough DHA to support myself and my developing babies. I also breast fed both of my children their entire first year because of all of research on the benefits of breast milk (side bonus: it helps melt away the baby weight). During this time, I continued to take fish oil because I knew that this was the most important time of my children’s lives for brain and eye development and the only way that they were going to receive the benefits of omega-3 was if I consumed it. Another mom-perk – consuming DHA from omega-3 fish oil may also ward off post partum depression – the theory is that baby takes so much of mom’s DHA that there isn’t much left over for mom’s brain. For me, CardioTabs Omega-3 was the perfect choice during pregnancy and nursing and also now because it is higher in DHA than most omega-3 fish oils available.

So remember the advice of the experts and tell your friends and family – you may catapult your state to the top 10.

By Michelle Kruse

Sometime this month (I’m not sure of the exact date); I’ll celebrate a major anniversary. Okay, so it’s not the kind of thing most people think of as a cause for celebration, but it’s something I never would have thought could happen. I drank my last sip of pop (soda to non-Midwesterners), sometime last August. I didn’t really plan to quit drinking it completely. In fact, I’d weaned myself to so little that it wasn’t until last October that I realized I hadn’t had one or wanted one in over two months. This may not seem too amazing until I tell you that I used to drink at least six cans of diet soda a day. In college, I’m not sure I had water except when brushing my teeth. I used to hate working out and would cramp-up every time I tried to run. Needless to say, I never considered myself athletic, surely in some part due to dehydration. I never drank water. In fact, I used to crack a soda after swim practice in high school. No wonder I always felt crappy – and could it be a reason I never had perfectly clear skin?

So how did I do it? When I first started training for and running in triathlons, I realized I performed better when my diet was better (duh). I also took Joan’s advice and stopped drinking caffeine past noon. My sleep quality instantly improved (no more insomnia) and I didn’t have the time for soda. Eventually I was down to not being able to drink a whole can and having one every other day at most. I also started to feel like every time I sipped a diet coke my insides were corroding. Probably true. Then, I just stopped craving it altogether.

I was discussing my milestone with Joan yesterday and she brought up a fascinating study. Note, this study was conducted on rats, not humans, but still: The study actually linked lung cancer to phosphate intake. Diet pop and lung cancer. Scary stuff.

Life without soda is far from all-water boring. I drink a variety of teas (green was an acquired taste – now I love it), a CardioWhey mixed with skim milk or almond milk every day and, of course, I get enough water. When you’re actually drinking the amount of water you should every day, you’re rarely thirsty for anything else.

By Michelle Kruse

In 2008, according to documents obtained by Sports Illustrated through a Freedom of Information Act request, the FDA received a variety of adverse health event reports from consumers using supplements. The bad reactions range from a man whose heart rate was stuck at 147 beats per minute (p. 39, PDF 1) for two hours after he took a product called Fireball Liquifusion, to a woman who experienced shortness of breath and shaky hands after using an energy and weight loss product that was sold to her out of the back room of a supplement store and that illegally contained ephedrine (p. 41, PDF 1). As noted in the FDA report, “this product appears to be readily available on the Internet.”

By Michelle Kruse

Anyone taking the clot-preventing drug Clopidogrel (Plavix) after receiving a stent in a coronary artery opening procedure should avoid a class of popular heartburn medications called proton pump inhibitors (PPIs). PPIs include medications such as Nexium, Prevacid, Protonix, Aciphex and Prilosec.

The Clopidogrel (Plavix) Medco Outcomes Study was recently presented at the Society for Cardiovascular Angiography and Interventions annual scientific sessions. The study reported patients taking both Plavix and PPIs experienced a 50% increase in the combined risk of hospitalization for heart attack, stroke, unstable angina (chest pain), or repeat revascularization. A more in depth review demonstrates patients who received a PPI had a 70% increase in the risk of heart attack or unstable angina, 48% increase risk of stroke or stroke-like symptoms and a 35% increase in the need for a repeat coronary procedure. This study followed 16,690 patients taking Plavix for a full year following coronary stenting. The patients in the study were taking PPIs – Protonix, Nexium, Prilosec, and Prevacid for an average of nine months post stenting. This trial did not look at outcomes in patients on newer PPIs such as Aciphex or Kapidex. The experts report that PPIs decrease the efficacy of Plavix secondary to decreased absorption as compared to the population of patients who used Plavix alone.

For patients who receive a stent they are prescribed Plavix to prevent clots from developing. Plavix does increase the risk of bleeding and GI upset; therefore, many providers have routinely given PPIs to patients taking Plavix to prevent gastrointestinal side effects.

The SCAI now suggest providers who are treating post stenting patients on Plavix therapy to consider prescribing histaminergic (H2) blockers such as Zantac or Tagament or antacids instead of a PPIs due to the high risk for adverse events with Plavix and PPI combination as demonstrated in this recent study.

If you are currently taking Plavix and a PPI, I would encourage you to discuss this combination with your health care provider. Perhaps a H2Blocker would be a better treatment for you.