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Getting Started

After spending the month of February looking at heart disease, as it relates to being overweight, all that's left to do is get started. This final post in the series will sum up everything posted earlier this month.

Eat for health.
Choose a wide variety of low-calorie, nutritious foods in moderate amounts. Include plenty of vegetables, fruits, whole grains, and skim milk, as well as fish, lean meat, poultry, or beans. Choose foods that are low in fat and added sugars. Choose sensible portion sizes. (See Portion Distortion)

Watch calories.
If you are overweight, you are probably wondering how to gauge the number of calories you'll need to cut from your current diet to lose a specific amount of weight over time. Here's a rough guide. If your body mass index (BMI) is 27 to 35 (see BMI chart on page 35), a decrease of 300 to 500 calories per day will result in a weight loss of about 1/2 to 1 pound per week and a 10 percent weight loss in 6 months. If you have a BMI greater than 35, cutting 500 to 1,000 calories per day will lead to weight loss of about 1 to 2 pounds per week and a 10 percent weight loss in 6 months.

Keep milk on the menu.
Don’t cut out dairy products in trying to reduce calories and fat. Dairy products are rich in calcium, a nutrient that helps to prevent the bone-thinning disease of osteoporosis. Instead, choose lowfat or nonfat dairy products, which have the same amount of calcium as whole-milk products. Make the switch gradually. If you are used to drinking whole milk, first cut back to 2 percent, move to 1 percent, and then to nonfat milk.

Keep moving.
Physical activity is key to successful, long-term weight loss. It can help you burn calories, trim extra fat from your waist, and control your appetite. It can also tone your muscles and increase aerobic fitness. Start slowly and gradually build up to at least 30 minutes of physical activity on most, and preferably all, days of the week. (See A Sample Walking Program)

Forget the fads.
Fad diets, including the highprotein, low-carbohydrate diets, are not the answer. As tempting as their promises may be, most quick-fix diets provide poor nutrition and cause many side effects, especially those with less than 800 calories per day. Although fad diets can produce fast results, most of the weight loss is due to water loss. The weight returns quickly once you stop dieting.

Know about medicines.
If you are very overweight, or if you are overweight and have other weight-related risk factors or diseases, your doctor may advise you to take a medicine to help you take off pounds. You should use a weight-loss drug only after you have tried a low-calorie diet, more physical activity, and other lifestyle changes for 6 months without successfully losing weight. Because weight-loss medicines have side effects, you should consider all of the risks and benefits before trying one of them. These drugs should be used alongside a low-calorie eating plan and regular physical activity, not as a substitute for these lifestyle changes.

Get support.
Tell your family and friends about your weight loss plans and let them know how they can be most helpful to you. Some women also find it useful to join a structured weight loss program (See How To Choose a Weight Loss Program). The most effective groups provide support and advice for permanently changing eating and physical activity habits.

Lock in your losses.
After 6 months of gradually losing weight, switch your efforts to keeping the weight off by continuing to eat a nutritious, lower-calorie diet and getting regular physical activity. After several months of weight maintenance, talk with your health care provider about whether you need to lose additional pounds.

Learn New Moves

Regular physical activity is a powerful way to reduce your risk of heart disease. Physical activity directly helps to prevent heart problems. Staying active also helps to prevent and control high blood pressure, keep cholesterol levels healthy, and prevent and control diabetes. Plus, regular physical activity is a great way to help take off extra pounds—and keep them off.

For women who have heart disease, regular, moderate physical activity lowers the risk of death from heart-related causes. If you have already had a heart attack, you still can benefit greatly from becoming more active. Many hospitals offer cardiac (heart) rehabilitation programs that include a wide range of physical activities. Ask your doctor for advice about the best program for you.

Regular physical activity has a host of other health benefits. It may help to prevent cancers of the breast, uterus, and colon. Staying active also strengthens the lungs, tones the muscles, keeps the joints in good condition, improves balance, and may slow bone loss. It also helps many people sleep better, feel less depressed, cope better with stress and anxiety, and generally feel more relaxed and energetic.

Women can benefit from physical activity at any age. In fact, staying active can help prevent, delay, or improve many agerelated disabilities. Older women in particular may benefit from weight-bearing activities, which keep bones healthier. Good weight-bearing activities include carrying groceries, walking, jogging, and lifting weights. (Start with 1- to 2-pound hand weights and gradually progress to heavier weights.)

Activities that promote flexibility and balance also are important, especially for older women. Practices such as T’ai Chi and yoga can improve balance and flexibility and can be done alternately with heart healthy physical activities. Check with your local recreation center, YWCA or YMCA, or adult-education program for low-cost classes in your area.

A Sample Walking Program

You don't have to hit the ground running when it comes to losing weight via physical activity. Be like the turtle. Start slow. Be consistent. Make gradual increases and before long, you'll be physically active 30 minutes a day 3 times a week.

The walking program below is 12 weeks long. You'll start off in week 1 walking briskly 5 minutes/3 times a week. Each week after that you'll add 2, 3 minutes max, to your routine. By the end of the program, you'll be a genuine walker

After you've been cleared by your doctor or healthcare provider, give it a try.

A Sample Walking Program Warm Up Activity Cool Down Total Time Week 1       Walk slowly 5 min. Walk briskly 5 min. Walk slowly 5 min. 15 min.         Week 2       Walk slowly 5 min. Walk briskly 7 min. Walk slowly 5 min. 17 min.         Week 3       Walk slowly 5 min. Walk briskly 9 min. Walk slowly 5 min. 19 min.         Week 4       Walk slowly 5 min. Walk briskly 11 min. Walk slowly 5 min. 21 min.         Week 5       Walk slowly 5 min. Walk briskly 13 min. Walk slowly 5 min. 23 min.         Week 6       Walk slowly 5 min. Walk briskly 15 min. Walk slowly 5 min. 25 min.         Week 7       Walk slowly 5 min. Walk briskly 18 min. Walk slowly 5 min. 28 min.         Week 8       Walk slowly 5 min. Walk briskly 20 min. Walk slowly 5 min. 30 min.         Week 9       Walk slowly 5 min. Walk briskly 23 min. Walk slowly 5 min. 33 min.         Week 10       Walk slowly 5 min. Walk briskly 26 min. Walk slowly 5 min. 36 min.         Week 11       Walk slowly 5 min. Walk briskly 28 min. Walk slowly 5 min. 38 min.         Week 12       Walk slowly 5 min. Walk briskly 30 min. Walk slowly 5 min. 40 min.

No Excuses!

We all have reasons to stay inactive. But with a little thought and planning, you can overcome most obstacles to physical activity. For example: “I don’t have time to exercise.”

While physical activity does take time, you can reduce your heart disease risk by getting only 30 minutes of moderate activity on most days of the week. Plus, you can save time by doubling up on some activities.

For example, you can ride an exercise bike or use hand weights while watching TV. Or, you can transform some of your everyday chores—like washing your car or walking the dog—into heart healthy activities by doing them more briskly than usual.

Below are some common excuses and solutions to combat them:

“I don’t like to exercise.” You may have bad memories of doing situps or running in high school, sweating, puffing, and panting. Now we know that you can get plenty of gain without pain. Activities you already do, such as gardening or walking, can improve your health. So just do more of the activities you like.

“I don’t have the energy to be more active.” Get active first—and watch your energy soar. Once you begin regular physical activity, you will almost certainly feel stronger and more vigorous. As you progress, daily tasks will seem easier.

“I keep forgetting to exercise.” Leave your sneakers near the door to remind yourself to walk, or bring a change of clothes to work and head straight for the gym, yoga class, or walking trail on the way home. Put a note on your calendar to remind yourself to exercise. While you’re at it, get in the habit of adding more activity to your daily routine.

What are some excuses you've been using? Maybe someone else can come up with a solution to help you combat them or share your own solutions.

Portion Distortion

How To Choose Sensible Servings

It’s very easy to “eat with your eyes” and misjudge what equals a serving—and pile on unwanted pounds. This is especially true when you eat out, because restaurant portion sizes have been steadily expanding. Twenty years ago, the average pasta portion size was 2 cups totaling 280 calories; today, it is 4 cups totaling 560 calories! To keep portion sizes sensible:

• When eating out, choose small portion sizes, share an entrée with a friend, or take some of the food home (if you can chill it right away).
• Check product labels to learn how much food is considered a serving and how many calories, fat grams, and so forth are in the food.
• Be especially careful to limit portion sizes of high-calorie foods such as cookies, cakes, other sweets, french fries, oils, and spreads.

Back in January, I was sent this visual guide of what 200 calories looks like. Amazing.

How To Choose a Weight Loss Program

Some people lose weight on their own, while others like the support of a structured program. If you decide to join a weight loss program, here are some questions to ask before you join:

Does the program provide counseling to help you change your eating and activity habits?

The program should teach you how to permanently change those eating and lifestyle habits, such as lack of physical activity, that have contributed to weight gain.

Does the staff include qualified health professionals, such as nutritionists, registered dietitians, doctors, nurses, psychologists, and exercise physiologists?

Qualified professionals can help you lose weight safely and successfully. You need to be evaluated by a physician if you have any health problems, take or plan to take any medicine, or plan to lose more than 15 to 20 pounds. If your weight control plan uses a very low-calorie diet (a special liquid formula that replaces all food for 1 to 4 months), you will also need an exam and follow-up visits by a doctor.

Does the program offer training on how to deal with times when you may feel stressed and slip back into old habits?

The program should provide long-term strategies for preventing and coping with possible weight problems in the future. These strategies might include setting up a support system and a regular physical activity routine.

Do you help decide on food choices and weight loss goals?

In setting weight loss goals, the program should consider your personal food likes and dislikes, as well as your lifestyle.

Are there fees or costs for additional items, such as dietary supplements?

You need to know the total costs of participating in the program.

How successful is your program?

Many programs don’t gather information on how well they work, but it is worthwhile to ask:

• What percentage of people who start this program complete it?


• What percentage of people experience problems or side effects? What are they?


• What is the average weight loss among those who finish the program?

An Action Plan for Heart Health Part 2

Aim for a Healthy Weight
If you are overweight, taking off pounds can reduce your chances of developing heart disease in several ways. First, losing weight will directly lower your risk. Second, weight loss can help to reduce a number of risk factors for heart disease. It can help to control diabetes as well as reduce high blood pressure and high blood cholesterol. Reaching a healthy weight can also help you to feel better by contributing to sounder sleep, less pain, and more energy to take part in activities you enjoy.

Remember, if you need to lose weight, even a small weight loss will help to lower your risks of heart disease and other serious health conditions. At the very least, you should not gain any additional weight. The more overweight you are, the more likely you are to develop heart disease.

When it comes to weight loss, there are no quick fixes. Successful, lasting weight loss requires a change of lifestyle, not a brief effort to drop pounds quickly. Otherwise, you will probably regain the weight. Aim to lose 1/2 to 2 pounds per week—no more. If you have a lot of weight to lose, ask your doctor, a registered dietitian, or a qualified nutritionist to help you develop a sensible plan for gradual weight loss.

To take off pounds and keep them off, you will need to make changes in both your eating and physical activity habits. Weight control is a question of balance. You take in calories from the food you eat. You burn off calories by physical activity. Cutting down on calories, especially calories from fat, is key to losing weight. Combining this change in diet with a regular physical activity program, such as walking or swimming, can help you both shed pounds and stay trim for the long term.

Tomorrow: How to choose a weight loss program

An Action Plan for Heart Health Part 1

The last two days were about the major risk factors for heart disease. The next two posts will be about creating an action plan for having a healthy heart.

Here’s the heart truth: If you eat a nutritious diet, get regular physical activity, maintain a healthy weight, and stop smoking, you will improve your heart health. No matter what heart disease risk factors you have—or how many—you will greatly benefit from taking action in these four areas. If you already have heart disease, you can lessen its severity by following this plan.

True, you may need to take other steps to prevent or control heart disease. For example, if you have diabetes, you also will need to keep your blood sugar levels under control. But eating a good diet, controlling your weight, and getting more physical activity will help you keep your blood sugar at healthy levels. These steps will also help reduce your chances of developing high blood pressure or high blood cholesterol. Whatever your current health conditions or habits, this action plan can make an enormously positive difference in your heart health. To find out how to get started, read on.

Eat for Health

The health of your heart has a lot to do with the foods you eat. One good eating plan is the Dietary Guidelines for Americans, which also includes advice for overall health and food safety:

• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Choose a diet low in saturated fat, trans fat, and cholesterol, and moderate in total fat.
• Choose beverages and foods to moderate your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
• Aim for a healthy weight.
• Be physically active each day.
• Keep food safe to eat.
• Let the Food Guide Pyramid guide your food choices.

Tuesday: Aiming for a healthy weight

Major Risk Factors for Heart Disease Part 2

Physical Inactivity

Physical inactivity raises your risk of heart disease—more than you might think. It boosts your chances of developing heart-related problems even if you have no other risk factors. It also increases the likelihood that you will develop other heart disease risk factors, such as high blood pressure, diabetes, and overweight.

Yet most women aren’t getting enough physical activity. According to the Surgeon General’s Report on Physical Activity and Health, 60 percent of women in the United States don’t get the recommended amount of physical activity. More than 25 percent of women are not active at all during their free time. Physical inactivity is especially common among African American and Hispanic women. Besides raising the risk of heart disease, lack of physical activity leads to more doctor visits, hospitalizations, and use of medicines for a variety of illnesses.

For women, physical inactivity also increases the risk of osteoporosis, which in turn may increase the risk of broken bones. This is worrisome, since women tend to become less physically active as they get older.

Fortunately, research shows that as little as 30 minutes of moderate activity on most, and preferably all, days of the week helps to protect heart health. This level of activity can reduce your risk of heart disease as well as lower your chances of having a stroke, colon cancer, high blood pressure, diabetes, and other medical problems.

Examples of moderate activity are taking a brisk walk, raking leaves, housecleaning, or gardening. If you prefer, you can divide your 30-minute activity into shorter periods of at least 10 minutes each.

Major Risk Factors for Heart Disease Part 1

Continuing the discussion on focusing on the heart this month, here are a few risk factors for heart disease.

Overweight

A healthy weight is important for a long, vigorous life. Yet about 62 percent of all American women age 20 and older are overweight—about 33 percent of them are obese (extremely overweight). The more overweight a woman is, the higher her risk for heart disease. Overweight also increases the risks for stroke, congestive heart failure, gallbladder disease, arthritis, and breathing problems, as well as breast, colon, and other cancers.

If you are overweight, you are more likely to develop heart disease even if you have no other risk factors. Being overweight also appears to contribute to heart disease by increasing the chances of developing other major risk factors, such as diabetes, high blood pressure, and high blood cholesterol. The bottom line: Maintaining a healthy weight is an extremely important part of heart disease prevention. It can help to protect your health—and even save your life.

Should You Choose To Lose?

Do you need to lose weight to reduce your risk of heart disease? You can find out by taking three simple steps. First, check your “body mass index” (BMI). A BMI from 18.5 to 24.9 indicates a normal weight. A person with a BMI from 25 to 29.9 is overweight, while someone with a BMI of 30 or higher is obese. Those in the “overweight” or “obese” categories have a higher risk of heart disease.

The second step is to take your waist measurement. For women, a waist measurement of over 35 inches increases the risk of heart disease as well as the risks of high blood pressure, diabetes, and other serious health conditions. To measure your waist correctly, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

The final step in determining your need to lose weight is to find out your other risk factors for heart disease. It is important to know whether you have any of the following: high blood pressure, high LDL cholesterol, low HDL cholesterol, high triglycerides, high blood glucose (blood sugar), a family history of early heart disease, physical inactivity, or cigarette smoking. Being age 55 or older, or having gone through menopause, also are heart disease risk factors. If you have a condition known as metabolic syndrome, your risk of heart disease is particularly high. If you aren’t sure whether you have some of these risk factors, consult with your doctor.

Once you have taken these three steps—found out your BMI, your waist measurement, and your other heart disease risk factors—you can use the information to decide if you need to take off pounds. While you should talk with your doctor about whether you should lose weight, keep these guidelines in mind:

• If you are overweight AND have two or more other risk factors, or if you are obese, you should lose weight.
• If you are overweight, have a waist measurement of over 35 inches, AND have two or more other risk factors, you should lose weight.
• If you are overweight, but do not have a high waist measurement, and have fewer than two other risk factors, you should avoid further weight gain.

Small Changes Make a Big Difference

If you need to lose weight, here is some good news: A small weight loss—just 5 to 10 percent of your current weight—will help to lower your risks of heart disease and other serious medical disorders.

The best way to take off pounds is to do so gradually, by getting more physical activity and eating a balanced diet that is lower in calories and fat. (High-fat foods contain more calories than the same amount of other foods, so they can make it hard for you to avoid excess calories.

But be careful—“lowfat” doesn’t always mean low in calories. Sometimes extra sugars are added to lowfat desserts, for example.) For some women at very high risk, medication also may be necessary. To develop a weight-loss or weight-maintenance program that works best for you, consult with your doctor, registered dietitian, or qualified nutritionist.

Tomorrow: Physical inactivity & heart disease

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Six Secrets of Successful Weight Management

February 09, 2007 by Renee @ 08:31 AM

If you have ever tried to take off weight, you know that it’s more than a matter of promising yourself you’ll eat less and move more. You also need to mentally prepare yourself for new behaviors. Here are some tips for getting—and staying—in a healthy weight mindset:

1. Set good goals. Many people set unrealistic goals for the amount of weight they want to lose. But you can greatly improve your health by losing just 5 to 10 percent of your starting weight. While you may choose to lose more weight later, keep in mind that this initial goal is both realistic and valuable. Overall, it’s important to set goals that are specific, achievable, and forgiving (allow you to be less than perfect). For example, “exercise more” is a fine goal, but it’s not very specific. “Walk 30 minutes every day“ is specific and perhaps achievable. But what if you get a bad cold one day, and there’s a drenching rainstorm on another? “Walk 30 minutes, 5 days each week” is specific, achievable, and forgiving. A great goal!

2. Build on success. Rather than select one big goal, choose a series of smaller goals that bring you closer and closer to your larger goal. For example, if one of your big goals is to reduce your daily calories from 2,000 to 1,200, first reduce your calories to 1,700, then move to 1,400, and finally to 1,200. When you experience success at reaching a small goal, it will motivate you to keep moving toward your larger ones.

3. Reward yourself! Rewards that you control can encourage you to achieve your goals. An effective reward is desirable, timely (something you don’t put off giving yourself), and dependent on meeting your goal. The reward you choose may be something you buy for yourself or an act of self-kindness, such as an afternoon off from work or an evening spent with a friend. Avoid food as a reward. It usually works better to give yourself frequent, small rewards for reaching short-term goals than bigger rewards that require long, difficult effort.

4. Write it down. Regularly record what you do on your weight loss program, such as your daily calorie intake and exercise sessions, as well as changes in your weight. (Try to weigh yourself at the same time of day once or twice a week.) When you keep track this way, it can help you and your health care provider determine what behaviors you may want to improve. Keeping tabs on your progress can also help you stay motivated.

5. Know your triggers. To lose weight successfully, you need to be aware of your personal eating “triggers.” These are the situations that usually bring on the urge to overeat. For instance, you may get a case of the munchies while watching TV, when you see treats next to the office coffeepot, or when you’re with a friend who loves to eat. To “turn off” the trigger, you’ll need to make a change in the tempting situation. Example: If treats near the coffeepot are hard to resist, exit the area right after you pour yourself coffee.

6. The fine art of feeling full. Changing the way you eat can help you to eat less without feeling deprived. Eating slowly can help you feel satisfied sooner, and therefore avoid second helpings. Eating lots of vegetables and fruits, and drinking plenty of noncaloric beverages, can also make you feel fuller. Another
trick is to use smaller plates so that moderate portions don’t seem skimpy. It also helps to set a regular eating schedule, especially if you tend to skip or delay meals.

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The Heart Truth

February 05, 2007 by Renee @ 08:23 AM

Bad news first: heart disease is the #1 killer of women in the United States. Know what it means for you.

• One in 2 women in the United States dies of heart disease or stroke, while 1 in 30 dies of breast cancer.M
• Thirty-eight percent of women will die within 1 year after having a heart attack.
• Within 6 years of having a heart attack, about 46 percent of women become disabled with heart failure. Two-thirds of women who have a heart attack fail to make a full recovery.

If you’ve got a heart, heart disease could be your problem. Fortunately, it’s a problem you can do something about.

You still may be thinking, “But this isn’t about me. I don’t have heart disease.” But you may have conditions or habits that can lead to heart disease, such as overweight, cigarette smoking, or not enough physical activity.

But now for the good news:

You have tremendous power to prevent heart disease and you can start today. By learning about your own personal risk factors and by making healthful changes in your diet, physical activity, and other daily habits, you can greatly reduce your risk of developing heart-related problems. Even if you already have heart disease, you can take steps to lessen its severity.

I'll spend the rest of this month highlighting excerpts from The Healthy Heart Handbook. Some of the risks and treatments are beyond the scope of this site, so I'll focus in on heart disease as it relates to being overweight & sedentary.

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Do it for your heart

February 01, 2007 by Renee @ 02:10 PM

Ok, not only has your January resolutions fallen to the wayside, you now feel, "Why bother? Losing all this weight is too hard/impossible/boring/overwhelming".

Just for today, just for this week, just for this month...forget about the weight. Forget about the scale and do this for your health. Do this for your heart.



The National Heart, Lung, and Blood Institute (NHLBI) and partner organizations are sponsoring a national campaign called The Heart Truth. The campaign's goal is to give women a personal and urgent wakeup call about their risk of heart disease.

I know this isn't sexy talk for fat fighters. No let's lose 10lbs quick or what's the latest diet fad or how did celebrity X lose all that weight so quickly.

This isn't what the commercials tell you when they simultaneously urge you buy the latest fat burning pill while eating all you want for $9.95, dessert too!

Look, I am having my own personal battle of working out and the scale not budging and am fighting with all my might not to let it derail me. What I do know, is in the last few weeks, after each hour long walk, I really do feel great and while the scale may not show what's really going on, I've been able to walk a bit faster and am not getting as winded.

That is what fighting heart disease is all about. Print out The Healthy Heart Handbook for Woman (PDF 642K). It provides the most recent information on women's heart disease and practical suggestions for how to reduce the risk of developing it.

And if nothing else than the sake of your heart, just walk 30 minutes a day, 3 days a week this month. It doesn't have to be a run, you don't have to break a sweat, just move. That's it. When March comes around, you want to give up, fine. I'll be here next February harassing you to do the same thing.

The Heart Truth is that all women can take steps to lower their risk of developing heart disease. If you're a woman ages 40-60, it's especially important that you begin right away to lower your risk. That's the time when a woman's risk of heart disease starts to rise. Younger and older women also need to act now. Heart disease can begin early, even in the teen years. But it's also never too late to improve heart health—even for those who have already had a heart attack.

Whatever a woman's age, she needs to take action to protect her heart health. [more info]

Oh and wear something red tomorrow!

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Stress & Smoking

February 15, 2006 by Renee @ 09:35 AM

Today, for the final post in the 5 part series on Heart Month, we look at Stress & Smoking.

What Is Stress?

Stress is your body's physical and psychological response to anything you perceive as overwhelming. This may be viewed as a result of life's demands, pleasant or unpleasant, and your lack of resources to meet them.
When stressed, your body creates extra energy to protect itself. This additional energy cannot be destroyed. If not used, it creates an imbalance within your system. Somehow the energy must be channeled into responses to regain a balance.

Stress is a natural part of your life. Without some stress you would lose your energy for living. You will thrive on certain amounts; but too much or too little stress will limit your effectiveness. Ideally, you find your optimal level of stress-the balance at which you are most motivated. This home study program is designed to help you do that.

Why Be Concerned About Stress?

Medical research estimates as much as 90 percent of illness and disease is stress-related. Stress can interfere with your physical functioning and bodily processes. High blood pressure, cardiovascular disease, and heart disease have been linked to stress factors. Other stress-related ailments include ulcers, allergies, asthma, and migraine headaches. Most health professionals agree stress can be a contributing factor in making existing medical problems worse. [source]

Stress Management Strategies

The following are tips on how to maintain a healthier lifestyle and to prepare you to cope with the stress of everyday living.




1. Structure each day to include a minimum of 20 minutes of aerobic exercise.


2. Eat well balanced meals, more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.


3. Avoid caffeine. The substance may aggravate anxiety, insomnia, nervousness and trembling.


4. Reduce refined sugars. Excess sugars cause frequent fluctuation in blood glucose levels, adding stress to the body's physiological functioning.


5. Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.


6. Get a least 7 hours of sleep nightly.


7. Spend time each day with at least one relaxation technique - imagery, daydreaming, prayer, yoga or meditation.


8. Take a warm bath or shower.


9. Go for a walk.


10. Get in touch! Hug someone, hold hands, or stroke a pet. Physical contact is a great way to relieve stress.

[source]

---

How does smoking affect coronary heart disease risk?
Cigarette and tobacco smoke, high blood cholesterol, high blood pressure, physical inactivity, obesity and diabetes are the six major independent risk factors for coronary heart disease that you can modify or control. Cigarette smoking is so widespread and significant as a risk factor that the Surgeon General has called it "the leading preventable cause of disease and deaths in the United States."

Cigarette smoking increases the risk of coronary heart disease by itself. When it acts with other factors, it greatly increases risk. Smoking increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot. Smoking also increases the risk of recurrent coronary heart disease after bypass surgery.

Cigarette smoking is the most important risk factor for young men and women. It produces a greater relative risk in persons under age 50 than in those over 50.

Women who smoke and use oral contraceptives greatly increase their risk of coronary heart disease and stroke compared with nonsmoking women who use oral contraceptives.

Smoking decreases HDL (good) cholesterol. Cigarette smoking combined with a family history of heart disease also seems to greatly increase the risk.

For further reading:
- Stress and Heart Disease
- Exercise, Stress Management Curb Heart Disease
- Effects of Stress
- Smoking and Heart Disease
- How Can I Avoid Weight Gain When I Stop Smoking?



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High Blood Pressure

February 14, 2006 by Renee @ 09:47 AM

What Is High Blood Pressure?

High blood pressure is a blood pressure reading of 140/90 mmHg or higher. Both numbers are important.

Nearly one in three American adults has high blood pressure. Once high blood pressure develops, it usually lasts a lifetime. The good news is that it can be treated and controlled.

High blood pressure is called "the silent killer" because it usually has no symptoms. Some people may not find out they have it until they have trouble with their heart, brain, or kidneys. When high blood pressure is not found and treated, it can cause:

• The heart to get larger, which may lead to heart failure.
• Small bulges (aneurysms) to form in blood vessels. Common locations are the main artery from the heart (aorta), arteries in the brain, legs, and intestines, and the artery leading to the spleen.
• Blood vessels in the kidney to narrow, which may cause kidney failure.
• Arteries throughout the body to "harden" faster, especially those in the heart, brain, kidneys, and legs. This can cause a heart attack, stroke, kidney failure, or amputation of part of the leg.
• Blood vessels in the eyes to burst or bleed, which may cause vision changes and can result in blindness.

Who Gets High Blood Pressure?

About 65 million American adults--nearly 1 in 3--have high blood pressure.

In the U.S., high blood pressure occurs more often in African Americans. Compared to other groups, blacks:


• Tend to get high blood pressure earlier in life


• Usually have more severe high blood pressures


• Have a higher death rate from stroke, heart disease, and kidney failure.

Your chances of getting high blood pressure are also higher if you:


• Are overweight


• Are a man over the age of 45


• Are a woman over the age of 55


• Have a family history of high blood pressure


• Have a "prehypertension (120-139/80-89)"

Other things that can raise blood pressure include:


• Eating too much salt


• Drinking too much alcohol


• Not eating enough potassium


• Not exercising


• Taking certain medicines


• Stress that is long-lasting

How is High Blood Pressure Treated?

Some people can prevent or control high blood pressure by changing to healthier habits, such as:


• Eating healthy foods that include fruits, vegetables, and low-fat dairy products


• Cutting down on salt and sodium in the diet


• Losing excess weight and staying at a healthy weight


• Staying physically active (for example, walking 30 minutes a day)


• Limiting alcohol intake.

Sometimes blood pressure stays too high even when a person makes these kinds of healthy changes. In that case, it is necessary to add medicine to help lower blood pressure. [source]

For your reading pleasure, some links on high blood pressure:
Your Guide to Lowering High Blood Pressure
Test Your High Blood Pressure IQ
High blood pressure - Self-care



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Cholesterol

February 13, 2006 by Renee @ 09:15 AM

Cholesterol can be both good and bad, so it's important to learn what cholesterol is, how it affects your health and how to manage your blood cholesterol levels.

The body needs cholesterol for digesting dietary fats, making hormones, building cell walls, and other important processes. The bloodstream carries cholesterol in particles called lipoproteins that are like blood-borne cargo trucks delivering cholesterol to various body tissues to be used, stored or excreted. But too much of this circulating cholesterol can injure arteries, especially the coronary ones that supply the heart. This leads to accumulation of cholesterol-laden "plaque" in vessel linings, a condition called atherosclerosis.

When blood flow to the heart is impeded, the heart muscle becomes starved for oxygen, causing chest pain (angina). If a blood clot completely obstructs a coronary artery affected by atherosclerosis, a heart attack or death can occur.

Several other factors also affect blood cholesterol levels:

• Heredity - High cholesterol often runs in families. Even though specific genetic causes have been identified in only a minority of cases, genes still play a role in influencing blood cholesterol levels.
• Weight - Excess weight tends to increase blood cholesterol levels. Losing weight may help lower levels.
• Exercise - Regular physical activity may not only lower LDL cholesterol, but it may increase levels of desirable HDL.
• Age and gender - Before menopause, women tend to have total cholesterol levels lower than men at the same age. Cholesterol levels naturally rise as men and women age. Menopause is often associated with increases in LDL cholesterol in women.
• Stress - Studies have not shown stress to be directly linked to cholesterol levels. But experts say that because people sometimes eat fatty foods to console themselves when under stress, this can cause higher blood cholesterol.

In many cases, cholesterol levels can be lowered by revising dietary habits and limiting the kinds of foods known to boost cholesterol, such as those high in saturated fat. This doesn't mean totally eliminating all your favorite foods, such as desserts, it just means taking a more prudent approach to the kinds and amounts of foods you eat.

Here are steps you can take to lower your blood cholesterol or keep it low:

- Follow a low saturated fat, low-cholesterol diet.
- Be more physically active.
- Lose weight if you are overweight.

For your reading pleasure, some cholesterol related links:
Heart Healthy Lifestyle Changes
Checklists for Lowering Your Cholesterol
High Cholesterol: Heart-Healthy Diet



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Nutrition

February 03, 2006 by Renee @ 09:05 AM

I tend to like the word Nutrition better than eating or food or diet or treat or cheat. Maybe because it symbolizes nourishing the body so it can function at its highest levels and it’s not emotionally tied to anything.

The fda.gov states that heart disease is the No. 1 cause of death in this country, but you can lower your chances of getting heart disease. As we continue to examine how to prevent the top 5 risk factors of heart disease, today we’ll look at nutrition and how these 4 things, eating less fat, eating less sodium, eating fewer calories and eating more fiber, contribute to a healthier heart.

Eat less fat - Some fats are more likely to cause heart disease. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils.

Eat less sodium - Eating less sodium can help lower some people's blood pressure. This can help reduce the risk of heart disease.

Eat fewer calories - When we eat more calories than we need, we gain weight. Being overweight can cause heart disease.

Eat more fiber - Eating fiber from fruits, vegetables and grains may help lower your chances of getting heart disease. [source]

It's not sexy to desire eating a raw carrot over a deep dark chocolate bar. But like physical activity, how about just for this month, you view the food you eat as providing nutrients for your body?

That way, as you gnaw away on that celery stalk and bowl of lettuce, rather than see it as bland rabbit food, imagine it cleaning out your arteries. Opt for a heart healthy bean soup for lunch vs. the easy greasy bag of fries. Or swap the gruesomely named but all too common heart attack breakfast for a big bowl of oatmeal with fresh fruit.

None of this means you need to be saint like 24/7. Just try to limit your “treats” to a once a week occurrence. My bet is you'll savor them more and as you get visual reinforcement, see the scale going down, you'll be more tempted to stick with the good nutrition more times than not. Besides, your heart will thank you.

For your reading pleasure, some non-fad healthy eating links:
Delicious Decisions
Healthy Eating
Getting started with DASH (Dietary Approaches to Stop Hypertension )
Eating for a Healthy Heart



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Physical Activity

February 02, 2006 by Renee @ 09:30 AM

Today we’ll look at it physical activity, not in the context of “How much do I need to do to lose xxlbs?”, because that point of view gets old fast. Rather, let's look at it from the viewpoint of how being active helps fight heart disease.

According to americaheart.org, Physical inactivity is a major risk factor for developing coronary artery disease. So now you may be wondering, “If I exercise, will I prevent heart disease?”

Their answer:

Physical inactivity, along with cigarette smoking, high blood pressure and high blood cholesterol, is one of the major modifiable risk factors for heart attack. There is no guarantee that you won't get heart disease, but you'll reduce your chance of heart disease if you avoid the risk factors. [emphasis my own]

It doesn’t even need to be vigorous exercise. Last night fans of The Biggest Loser saw how in about 6 months Daniela went from 163lbs to 121lbs. She also worked out 2 hours a day. That’s all good and well, if it’s what you want to do. Most people don’t. As far as the heart is concerned, doing moderate-level activities often will help lower your health risks.

Moderate-level simply means gradually working your way up to exercising on most days of the week for 30-60 minutes at 50-80 percent of your maximum capacity. If you are participating in the Fat Fighters Yearlong Fitness Challenge, you are well on your way to the 60 minute max. The Beginner Team will work themselves up from 15 mins per walk in week #1 to 32 mins per walk in week #10, also by week #10 the Advanced Team will have improved from 35 min walks to 60 min walks.

Keep in mind how target heart rate works. 50-80% of your maximum heart rate doesn’t mean you need be sweating buckets or gasping for air. Don't push yourself harder than a pace where you can talk, at least in short sentences. Breathing deeply, but not gasping, is what you're aiming for.

As we trudge on into weeks 3-6 this month and you grumble about hitting the gym or want to kick the scale for staying the same or only giving up 1lb, remember, the improvements to your heart aren’t easily be measured. You can’t whip it out of your chest and see if weighs less nor can you wrap a tape measure around it as if it's your waist, but every walk you complete, improves it.

If you can be satisfied with that one thought just for this month, fellow fat fighter you have done well.



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Heart Month

February 01, 2006 by Renee @ 09:51 AM

Coincidently the day after the walking series has ended; we have walked ourselves into February, also known as Heart Month.

According to the Director of the CDC, Julie Gerberding, heart disease is the leading killer of women. One in three women die from heart disease, yet only 13 percent of American women recognize that heart disease is the greatest threat to their health.

For the next week I’ll devote one post to the following heart disease risk factors you can control:

Physical Activity - Thursday
Nutrition - Friday
Cholesterol - Monday
High Blood Pressure - Tuesday
Stress and Smoking - Wednesday

You don’t have to work on them all at once. Pick one topic a month and just focus on that. The bottom line is, only you can love your heart.

This month, to keep the focus on heart health, all posts related to Exercise or Nutrition will end with this picture which links back to this post.

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Walking dos and don’ts

January 30, 2006 by Renee @ 08:31 AM

- Do see a doctor. Talk to your doctor before beginning an exercise program and get a full physical. Let the doctor choose an exercise program that is right for you.
- Do drink water. Extremely important on hot and humid days, drink before, during and after your walk.
- Do eat well. Avoid junk food and all products with high fat and cholesterol.
- Do choose a smooth level surface, This will result in less fatigue e and fewer injuries.
- Don’t continue to walk if you have chest pains, are overly tired dizzy, feel pain, or experience shortness of breath or can’t hold a conversation with someone. Stop walking and immediately see a doctor.
- Don’t walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after you walk to eat should be sufficient.
- Don’t walk outdoors if it is extremely cold, hot or humid. Try an inside track or mall instead.
- Don’t walk on ice or walk during a lightening storm. Head for cover. (But not under a tree)

Tomorrow’s post: is the final one in the walking series. In it: keeping track, setting goals and making a commitment.

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Keep your heart rate on target

January 27, 2006 by Renee @ 08:43 AM

One way of determining how hard you should exercise is by measuring your heart rate. To get a true aerobic benefit out of walking, without the risk of over or under training it is necessary to keep your hear rate within its “target zone” for a minimum of 15-30 minutes. This “target zone” is between 60-85% of your maximum heart rate (the fastest your heart can beat).

Below 60%, your walk will have little aerobic benefit, and above 85% it would be too strenuous. If this is your first walking program, it is advisable that you keep your heart rate within 60-75% of the maximum, aiming for 60%. Only someone in excellent physical shape should aim for 85%.

The chart will help you determine your target heart rate:

AGE Target Heart Rate During Exercise (beats per minute) 20 139-169 30 130-158 40 126-153 50 119-145 60 112-136 70 105-128 80 98-119

You can also use a heart rate monitor or an online calculator one to figure out your target heart rate.

How to Measure Your Pulse

There are a number of methods to determine your pulse. Place two fingers (don’t use your thumb since it has its own pulse) on either your wrist or throat or temple. Count the pulse beat for 10 seconds and multiply by 6 to get your pulse rate per minute. Using a pulse meter is another good method to do this. You should periodically check your pulse during your walk, to make sure you are still in your “target zone”.

On Monday: Walking dos and don’ts.

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Stretch, Warm-Up, Cool Down

January 26, 2006 by Renee @ 08:31 AM

Stretch
Whether this is your first time exercise walking or you are a walking pro, it is crucial that you stretch before an after your exercise. Stretching will help loosen your muscle prior to or after your walk, reducing the chance of sore or injure muscles. Suggested stretches include calf and Achilles stretch, hamstring stretch and quadriceps stretch.

Warm-Up
Stretching is not the only way to warm-up you before your walk. You should have a 5 min walking warm-up. Start by walking at medium pace and then slowly increase so the pace to that by the end off 5 minutes you can easily begin your walking routine. The 5 minutes should not be including in your total walking time. This warm-up period will help loosen your muscle thus lessening the possibility of pulling or tearing them.

Cool Down
After you walk, slow down gradually. Spend 5 minutes walking slowing. Abruptly stopping your exercise can result in dizziness. Again, these 5 minutes should not be included in your exercise time.

Tomorrow’s post: All about target heart rate & exercising in the zone.

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Walking needs no degree

January 25, 2006 by Renee @ 09:12 AM

There is no need to buy expensive videos, computer programs or manuals in order to learn how to walk. All you have to do is walk naturally. Find a method that is comfortable to you and that’s all there is to it. Here are a few helpful hints on walking.

Posture is Key
In order to get the most out of walking, good posture is crucial. Keep your head up and your spine straight and look straight ahead. Keep your arms and shoulder loose (do look down occasionally to avoid possible road obstacles).

Take Deep, Regular breaths
Never hold your breath.

Walk Don’t Run
To get the most out of you walk you should keep a brisk pace, but not fast. You should be able to individually determine a correct pace shortly after starting your walking routine. If you find it is difficult to breath easily, slow down. You’re obviously walking too fast.

Is Your Body Trying to Tell You Something?
The expression “if it feel good do it” applies to walking and the opposite is also true. If you have a lot of pain or discomfort, check with your doctor.

Stride
Try to take long, smooth strides. Your motion should be fairly effortless, with your arms swinging at your ides for balance.

Tomorrows post: The importance of stretching, warming up and cooling down.

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Walking equipment

January 24, 2006 by Renee @ 08:45 AM

Shoes make the walker. Shoes are the single most important piece of equipment of the walker. They can be the difference between having a fun, relaxing walk and an uncomfortable, painful one.

It is important got get a good pair o walking shoes with the following charactering

- Provide both support and comfort to all parts of the foot.
- Have enough toe room that you can wiggle your toes.
- Have firm support at the heel.
- Have a flexible cushioned sole in order to aid in the walking gait and to absorb shock.
- Be made of breathable material, preferably leather, or a fabric to allow perspiration to dissipate.
- Be light weight.

Tomorrow’s post: Walking needs no degree.

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Walking week

January 23, 2006 by Renee @ 09:03 AM

For the rest of this week thru next Tuesday, courtesy of the Sportsline's Guide to Walking booklet which inspired this challenge and where the program levels came from, each post will highlight various aspects of walking. From equipment needed, to target heart rate, to do’s and don’ts. Later today I'll post the week 1 check in entry.

To start off the FFYFC, today we have the Benefits of Walking.

Walking, is an activity you do every day and is the number one activity everywhere. Running…no…cycling…no…skating...no. None of these activities can make the claim that walking can. Walking is the #1 participation sport worldwide. Why? Here are a few good reasons.

Easy to do
There is no great trick to walking. It does not require any special skills or advanced conditioning. Walking doesn’t require any special equipment or clothing. All you need is a good pair of walking shoes, comfortable clothing, a pedometer, and you are all set.

Healthy
When Hippocrates said that “walking is man’s best medicine” he didn’t realize that thousand of years later, new benefits of walking would be discover daily. Some health benefits of walking include:

- Burns almost as many calories as jogging
- Eases back pains
- Slims your waist
- Lowers blood pressure
- Reduces levels of bad cholesterol
- Reduces heart attack risk
- Enhances stamina & energy
- Lessens anxiety and tension
- Improves muscle tone
- Easy on your joints
- Reduces appetite
- Increases aerobic capacity
- Can be done I short bouts
- Slows down osteoporosis bone loss
- Can be done when you’re traveling

Safe
Walking is probably the safest exercise you can do. It doesn’t require prior training or conditioning and doesn’t involve a great deal of physical exertion in the beginning. Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.

While walking is easier on your body it can be just as beneficial as running in helping you lose weight. If you run for 30 minutes at 5 miles per hour you will burn about 285 calories. If you walk for 30 minutes at 4 miles per hour you will burn 165 calories on a level surface, 225 on a slight incline of 5% and 360 calories on a 10% incline.

Tomorrow’s post: Walking equipment.

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