Participate in the 11th Annual Komen Milwaukee Race for the Cure and show everyone whose life you are running for. Are you running for your mother, your sister, a co-worker, a friend? Are you running for your own life? Or are you running for the future? No matter whose life you are running for, now is the time to get involved and run for their life!
Komen Milwaukee Race
Sunday, September 27th 2009
8:30am
Milwaukee's Lakefront
Top 5 Ways to Lower Your Risk of Heart Disease
1. FOLLOW A HEART HEALTHY DIET
Following a few simple rules as laid out in our Healthy Heart Diet section can significantly decrease your chances of developing heart disease. A brief summary follows:
A. Limit intake of trans fats and hydrogenated oils found in margarine, fast food, fried food, etc.
B. Limit refined sugar intake from cakes, cookies, candy, etc.
C. Use extra virgin olive oil and garlic in cooking - they can lower cholesterol
D. Add Omega 3 Fatty Acids to your diet - the best source is Fish Oil
2. EXERCISE REGULARLY
Developing a steady exercise program as described in our Exercise for Healthy Heart section can also lower your risk of heart disease. A few quick tips:
A. Try to exercise 3-4 times per week, for at least a half hour at a time.
B. Keep your routine going, and start off slow.
C. Always stretch before and after training.
D. Keep yourself hydrated and rest between sets.
3. LEAD A HEALTHY LIFESTYLE
In addition to following a healthy diet and exercise regimen, you should also try to do the following:
A. Stop smoking and avoid second hand smoke - both are major causes of heart disease.
B. Limit your intake of alcohol - excessive alcohol can deplete your body's supply of vitamins and other nutrients.
C. Try to reduce stress and anxiety - they can lead to high blood pressure and other health conditions.
D. Keep your weight within recommended limits - obesity is a leading cause of heart disease.
4. KEEP TABS ON THE (4) BLOOD INDICATORS OF DEVELOPING HEART DISEASE
Make sure you get tested for increased cholesterol, triglycerides(fat), homocysteine and C Reactive Protein levels, and follow the protocols if any one of these indicators is elevated:
A. If your cholesterol is high, you can lower cholesterol naturally with policosanol, guggulipid and other herbal extracts as well as Fish Oil. Remember, only 20% of your cholesterol comes from what you eat, the other 80% is manufactured by your liver.
B. If your triglyceride (fat) levels are too high, lower your carbohydrate and sugar intake. Also, fish oil, Vitamin C, guggulipid and green tea are safe natural ways to lower triglyceride levels.
C. If your homocysteine levels are high, you can easily normalize the situation by including B Vitamins in your diet, particularly Folic Acid, Vitamin B6 and Vitamin B12.
D. If your C Reactive Protein levels are high, this indicates inflammation in the blood. Fish oil, ginger and MSM will help decrease inflammation naturally.
5. INCLUDE HEALTHY HEART NUTRIENTS
Due to current processing practices, many of the foods we eat are depleted or even devoid of essential nutrients. So even if you eat foods that should contain certain vitamins and minerals, there's a good chance that these nutrients are not present.
Therefore, it is a good idea to supplement these nutrients, to make sure your body has what it needs to maintain heart health.
A. Cold water fish is often contaminated or devoid of essential Omega 3's due to poor manufacturing and handling practices. Therefore you might want to consider a pure molecularly distilled fish oil supplement.
B. Many people are vitamin deficient, due to poor diets, or if they are elderly or sick. Therefore, supplementing vitamins is important. Specifically for the heart, the B Vitamins as well as the antioxidants Vitamin C and Vitamin E are important.
C. As we mentioned, if you have high cholesterol or other heart disease precursors supplementing policosanol, CoQ10, guggulipid, green tea and other important minerals and herbal extracts is important.
2 large sweet potatoes (about 2 pounds), skins on, scrubbed and cut into 4-inch sticks, each 1/2 inch thick
3 large egg whites (a scant 1/2 cup)
Mediterranean Spice
Directions
Preheat oven to 450 degrees with racks in the upper and middle positions. Line two baking sheets with parchment paper and rub with oil.
Put sweet potatoes in a microwave-safe container, cover, and microwave 2 minutes. Stir gently, cover, and microwave 1 to 2 minutes more until pieces are pliable. Let rest 5 minutes covered; pour onto a platter.
In a large bowl, whisk egg whites until frothy, add spice mix, and whisk to blend. Working in batches, toss the sweet-potato pieces in the seasoned egg whites, letting the excess liquid drip back into the bowl. Place in a single layer on prepared baking sheets. Bake 10 minutes, and then flip pieces over with a spatula. Rotate baking sheets from front to back and from one rack to the other. Bake until dark golden brown, about 15 minutes. Serve immediately.
Passport to Health and Fitness
Don't Let A Friend Fly Solo
Collect Your Gifts: When we receive your referrals, we'll send you a thank you gift to let you know how much we sincerely appreciate the trust you have placed in us by referring a friend, associate or family member. With every referral you will also be entered into a drawing for our Monthly, Quarterly and Yearly travel get away prizes.
Simply click here or log on to www.ftpassport.com to enter your friends and family members to receive a complimentary introductory session and free gift when they com in for their session. Passports are also available in the studio, for you convenience.
Quotes of The Week!
"Never let your head hang down. Never give up and sit down and grieve. Find another way." -- Satchel Paige
Make the present good, and the past will take care of itself. -- Knute Rockne
Secrets to Healthy Weight Loss
You know how weight loss works: Eat less and move more. But if it were truly that simple, we wouldn't have our current epidemic.
The latest reports from the National Center for Health Statistics show that two-thirds of American adults are overweight or obese, with corresponding health woes ranging from diabetes to heart disease to some forms of cancer.
What's more, we don't all gain weight (or fail to lose it) for the same reasons -- nor do we universally respond to the same fixes. "There's no one-size-fits-all approach to weight loss," says John Bagnulo, nutritionist at Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. "The reasons we carry excess weight depend on our culture, our habits, our genes, and our psyches. Only by examining both the physical and psychological reasons can you find what works for you."
With that objective in mind, we spoke with several weight-loss experts to identify the most common reasons people struggle with their weight. Find the one that best describes your biggest obstacle and follow the relevant strategies. If you fit more than one category, that's OK; mix and match in whatever way best addresses your needs. Our targeted tips will help you reawaken your body's natural ability to maintain a healthy weight while improving your overall well-being. Use them to clear your hurdles -- and start this summer on a whole new track.
Problem: Stress and Fatigue
Stress, fatigue, and weight gain are common companions: Stress can lead to poor food choices; this can put your body on a blood-sugar roller coaster, which causes low energy. Sleep deprivation can cue your body to release stress hormones, triggering weight gain. And "the less time you have to devote to self-care," says Loring, "the harder it is to make the changes that lead to weight loss."
Solutions Sleep more: Studies have shown that those who sleep less than eight hours a night have higher body mass than people who sleep a full eight hours, and that babies who slept less than 12 hours a day were twice as likely to be overweight by age three. Cheskin notes that although these studies don't prove that lack of sleep causes weight gain, an undeniable correlation exists between sleeping less and weighing more. To sleep more -- at least seven hours -- avoid exercise, alcohol, and caffeine later in the day, take a bath before bed, and go to bed early.
Set smart goals: Michaels uses a pyramid to help the time-strapped make goal-setting as effective as possible. Draw a pyramid on a piece of paper, and at the top, write down your ultimate goal in as much detail as possible -- total number of pounds to lose, yes, but also what the number will empower you to do (run a race, embark on a job search). For the next row, break that larger goal into monthly goals. From there, you can set weekly and daily goals.
Reduce stress, quickly: "A mini meditation can provide the clarity of mind you need to make better food and exercise choices," says Loring. Sit in a way that supports an upright posture. Bring your awareness to the breath for 20 breaths. When your mind wanders, which is normal, gently bring it back to simply breathing.
Check your thyroid: If you have unexplained fatigue and mysterious weight gain (no major changes to your diet or lifestyle) that has resisted your efforts, your thyroid hormones may be out of whack, says Richard Shames, M.D., coauthor of "Feeling Fat, Fuzzy, or Frazzled?" If you suspect thyroid issues, work with a doctor to get a proper diagnosis and treatment. (…to be continued in future newsletters)
Copyright 2009 Martha Stewart Living Omnimedia, Inc. All rights reserved
