If you haven’t checked out the recipes on the O’Keefe’s blog, make sure you do so. As the self-appointed head of the tasting committee, I must say the results were fabulous. Joan O’Keefe brainstormed some color and protein combinations and came up with some unique ideas. Disclosure – I am NOT a picky person. I like almost all foods, even the healthy ones. So, to make the tasting fair, we asked some of the world’s pickiest eaters (a couple of them are right here in our office) to give our recipes a try.
Remember the old Life Cereal commercials? Let’s see if Mikey likes it? Well, we’ve got a few Mikey’s on staff. But, even the pickiest eaters in our office enjoyed our recipes – especially those that included blueberries. The mandarin oranges were also a big hit. After some tweaks, the pumpkin recipe received a lot of favorite votes. It smells delicious, too. It’s comfort food that’s really, really healthy. It’s like pumpkin pie with huge health benefits, not huge guilt. I’m going to test that one on the kids tomorrow – I’ll let you know how it goes.
The goal of providing these recipes is to get people to enjoy whey protein. It’s one of the best things you can give your body. It’s one of the cleanest, purest proteins available and the benefits are astounding. In fact, I’m off to have my mid-day whey protein and some berries right now… I’ll be full until dinner time!
I love outdoor exercise. The scenery is better, the hills, the freedom, the fresh air, everything. But, I require a temperature at least in the double digits before I head out for a run. The current temperatures and wind chills in Kansas City make outdoor exercise dangerous and I mean I’m stuck indoors. While walking and running outdoors are the perfect form of exercise, you can’t expect to start walking for exercise in January unless you have a back-up plan.
The key is having something to do that works for you. If you have convenient access to a gym, consider joining in January when rates are low. Just make sure it’s easy for you to get there and not out of your way (that way you can’t make excuses). Most gyms offer free consultations with trainers to show you how to use equipment and how to get started. Take advantage of all the free services you can and take notes on the exercises they show you.
Don’t limit your indoor exercise to the traditional “gym.” Community centers often offer great workout equipment at an affordable price. There are indoor pools to join, aerobics studios, dance classes and even mall-walking clubs (FREE!) to join. Simply find an activity you enjoy, check out the atmosphere (you’ll be more inclined to stick with it if you like the people there) and make a commitment.
As a working mom of two young kids, exercise is all about convenience. There is not a gym conveniently located to us, so we turned part of our basement into a workout area. We spent the money we would have paid for gym memberships on a treadmill, bike trainers (set your outdoor road bike up on one of these inexpensive pieces of equipment), free weights and some yoga/aerobics videos. Having different equipment helps annihilate boredom and cross training is key to getting in great shape.
Be creative. Some days I just don’t feel like yet another treadmill workout. When I feel the need for a change, I often borrow exercise DVD’s from the local library or trade with friends. I scour through fitness magazines for new weight lifting and circuit training routines to break the monotony. I also have an addiction to Redbox movies and books on CD (free at the public library) to get me through treadmill and stationary bike workouts.
Have a goal. Your exercise goal shouldn’t be about pounds lost. It should be an achievable fitness goal. A great goal is to train for a 5K – local charity walk/runs abound and are a great motivating force. Start small with your goals. Maybe you can only make it through five minutes of an exercise video now. Make your goal to make it a little further every time. Before you know it, you’ll be moving on to more advanced videos.
Be realistic. Some days it’s nearly impossible to squeeze it all in. On those days, I’ll spend about 15 minutes before I get in the shower jumping rope, doing jumping jacks or just stretching – anything to get my body moving.
I don’t watch much TV, with the exception of Go Diego Go and Hannah Montana. If it weren’t for The Office, I wouldn’t watch it at all. I haven’t seen many movies since having kids – no time and I can’t stay awake long enough! However, the constant rain and dark mornings are leaving me no choice but to hit the basement treadmill. BORING! I would rather run in sub freezing temperatures outdoors than have to do even 10 minutes on a treadmill. During the winter, I have to have major motivation to stay on the treadmill.
Last year, it was Sex and the City. It was a lot more fun starting my morning with that show on DVD instead of the morning news. I could run through the entire episode without boredom, and I couldn’t wait to get downstairs to run again so I could watch the next episode. This year: Redbox. For only a buck this self-proclaimed cheapskate can make it through an hour plus run on the treadmill without dying of boredom! Plus, I can’t wait to get home and watch my movie. My only rule: I must not watch without motion – I have to run, walk, bike, or lift the entire time I’m watching the movie. It may sound silly, but the reward of actually watching a movie in its entirety is enough to keep me in the basement working out. Another bonus, I can choose any girly romantic comedy I want because I’m the only one watching it!
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.
My dad spent the day in the cath lab today. A failed stress test sent him there. Fortunately, his angiogram showed that his blockage was in a very small vein and that it could be treated with medication only. He had triple bypass surgery twelve years ago and angioplasty several years before that. I was just 14 years old when we got the middle of the night telephone call that he was headed home from a business trip via medical helicopter suffering from a heart attack.
I’m certainly no medical expert, but thanks to my job, I do know a bit about heart health/procedures/treatment, etc. I fielded a lot of questions from my family and friends about what my dad was having done today. What a help this video was.
It’s comforting to know exactly what’s going on behind the closed doors to the cardiac catheterization lab. I wish I would have had something like this to watch 20 years ago.
Sometimes people ask me why I care so much about diet and how I can love exercise so much. My dad is part of my motivation. He was just 42 when he had his first heart attack. I want to do all that I can to make sure that doesn’t happen to me.
Ironman 70.3 – conquered! And I had a blast! Seriously, it was fun. My pre-race anxiety was unnecessary. I did not sleep at all the night before the race (too wound-up, I guess) and that added to my nerves. It’s the swim that stresses me out. It’s all-out war. I hate watching people get beat up in the swim. Really, the girl next to me at the bike transition had a bloody lip. It scares the heck out of me that I’m going to get hit and thrown under water. Fortunately, that didn’t happen. I did have to stop and tread water near the finish just to find a spot to get into the finishing “corral.” Bodies were everywhere.
Fortunately, I made it through in one piece and it was onto the bike. Having the swim behind me eased my nerves and I was ready to enjoy the rest of the race. The bike wasn’t easy, but it wasn’t difficult. I held back a little bit b/c I wanted to be all right for the run, but I finished the bike faster than I thought I would. Then, the run went great! I walked through every water stop (all 12 of them) and felt strong the entire run. It was wonderful to high-five my kids as I ran by (four times) and seeing my husband, my parents and friends on the route made it truly enjoyable.
I wasn’t in this thing to “win,” obviously. I was there for fun and to challenge myself. In the end, I beat my best goal by half an hour and had I known how close I was to going under six hours, I would have pushed just “one minute” somewhere on the race (like not chatted for an hour with the girl next to me on the run – but that’s part of what made it so fun). I finished in 6 hours, one minute and 24 seconds. The best part is I finished strong, happy, and ready to do it all over again and finished with my husband, kids, parents and friends hugging me at the finish line. I’m truly proud of this accomplishment!
You’ve heard the buzz: get more omega-3 . These days, just about anything can be fortified with omega-3. But, how much do you really need and what type? There are different types of omega-3 fatty acids, and while they’re all healthy choices, not all omega-3 fats provide the same benefits to your body. DHA and EPA are omega-3 fats found in fish. DHA and EPA have been found to provide the most benefit to cardiovascular health. DHA and EPA may also play a role in brain health and DHA in particular may benefit fetal development and perinatal health and eye health. Benefits from plant-based omega-3, or ALA (Alpha Linolenic Acid), found in flaxseeds and walnuts, are not as great because the body converts only a small portion of ALA into DHA and EPA. Omega-3 enriched foods often contain small amounts of ALA only.
To read more about the benefits of different omega-3, download our article and get the facts!
Mitral Valve Prolapse
Are you a Click Chick?
By Tracy Stevens, M.D., F.A.C.C.
Mitral Valve Prolapse is a common condition affecting one of the four heart valves. The mitral valve has two leaflets that open and close, allowing blood to flow from the upper chamber to the lower chamber on the left side of the heart.
The valve leaflets may be oversized or thickened, causing bowing of the valve when it closes or leakage back into the upper chamber. There are many clinical scenarios in which MVP can be present.
Out of Synch? Atrial Fibrillation:
Making Sense of Chaos
Are you troubled by the irregular and fast heart rate that goes along with atrial fibrillation? You are not alone. Atrial fibrillation (afib) is one of the most common problems we see in cardiology today. A recent study showed that about one in four Americans develops atrial fibrillation at sometime during his or her lifetime.
The heart rhythm originates in the atria—the two chambers that are located atop the pumping chambers (the ventricles). The atria act as holding chambers and booster pumps, contracting about one-fifth of a second before the ventricles do.
Atrial fibrillation occurs when the normally synchronized regular rhythm in the atria becomes chaotic, rapid, and irregular, causing the walls of the atria to essentially stand still or quiver, rather than contract effectively. This does not substantially interfere with the function of the main pumps of the heart, though it does predispose the person to other problems.
By Becky Captain, R.N., Nurse Practitioner, Preventive Cardiology Clinic
Exercise is your insurance policy. It doesn’t have to cost you any money AND it will give you more time on the clock of life. As an added bonus, exercise will add quality to your life.
Close your eyes and picture yourself 10 years from now with your overweight, tired, low self -esteem body lying on a hospital bed with a heart monitor and a nurse constantly checking your blood pressure, blood sugar and heart rate. Your worried family is by your bedside. Open your eyes. Scary, huh?
Now close your eyes and picture yourself and family on a sandy beach or out in nature with all the energy you never imagined possible due to the reconditioned body you have carved. Feels good. Doesn’t it?
All of us have the ability to change our mindset and choose a different future, or a different past. Becoming fit doesn’t take years—you’ll see the benefit of exercise within a few weeks.
Does the following sound familiar?
You know you’ve got to start exercising and you vow to park the car in the furthest parking space, hit the gym after work, sign up for an exercise class, and take the stairs. But a week passes and before you know it, parking spots are opening up right in front of the stores and buildings, the elevator is already in the lobby and you’ve had an intense week of juggling work, kids and deadlines. How could you have ever thought you could fit in exercise when you have 100 things to do (including your bone density test)? Really, what were you thinking? You still have to organize the sock drawer and Tupperware cabinets too. How can you exercise with those items in such chaos? Been there? Many of us have.
So why does exercise seem so wonderful until we actually have to do it? Lack of motivation? OR is it a misunderstanding that leads us to believe motivation is something that will come to us if we wait long enough…that someday we’ll wake up and finally want to exercise. We must stop living in that fantasy. The reality of motivation—it is something we create—not something we wait for. So, stop waiting for the motivation to come to you—just do it! Make it happen today!
Download this form to learn about the six ways to create your motivation.
