FitSugar

New Approach to CPR Saves More Lives

FitSugar — Thu, 13 Mar 2008 02:00:00 -0700

Many of you have been trained in CPR (Cardiopulmonary resuscitation), so I thought you would be interested in this new approach to the technique. Now emergency medical workers may be using a new approach to CPR called MICR. It stands for "minimally interrupted cardiac resuscitation" and it focuses on increasing blood flow to the heart and brain. This new method can triple the rate of survival for heart attack victims treated in "out-of-hospital" situations.

MICR should only be administered by trained professionals and it involves more than just chest compressions. It involves an initial series of 200 uninterrupted chest compressions and then the victim receives a shock. Then another set of 200 chest compressions is given. If there's still no pulse, the workers will give the victim a shot of epinephrine to stimulate the heart. Then they'll insert a flexible plastic tube into the trachea to help ventilate the lungs.

The success of this new method is great news since cardiovascular disease is the number one killer of women in the United States. Each year about 88,000 women, aged 45 to 64, suffer from a heart attack. The best way to take care of your heart is to exercise regularly (cardio is essential), don't smoke, eat a healthy diet that's low in sodium, cholesterol, and saturated fat, and try to limit the amount of stress in your life. Remember that it's never too early to start taking care of your heart.

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Saturated Fat: A Little May be Too Much

FitSugar — Mon, 10 Sep 2007 11:45:00 -0700

OK, so we know that saturated fat isn't good for us. These fats are NOT essential to our bodies whatsoever, but boy are they tasty. Butter, ice cream, hot dogs, bacon - all dairy and meat products contain saturated fat.

Why are they bad for us? Saturated fats are known to raise LDL (bad) cholesterol levels over time. This leads to plaque build-up in your arteries, making it difficult for blood to pass to and from your heart, which puts you at risk for a heart attack. Now new research shows that food loaded with saturated fat may have immediate effects on your heart.

A study conducted in Australia took 14 healthy adults (ages 18-40) and gave them 2 meals consisting of a piece of high-fat carrot cake and a milkshake. The first meal was made with 90% saturated fat and contained 68 grams of fat! That's equivalent to a double cheeseburger, a large order of French fries, and drinking a large milkshake (yikes!) The second meal was made with polyunsaturated oil, and only contained just 9% fat.

The researchers took blood samples of the participants before and after the meals to see what happened to their HDL (good) levels of cholesterol. They discovered that the levels of good cholesterol decreased after the first fat-filled meal, and increased after the second healthier version.

The effects may be temporary, but they are still a cause for concern since this happens every time a person eats a meal high in saturated fat.

Fit's Tips: Here's the deal. It's important to limit your saturated fat intake as much as possible. Aim for 10% or less each day. That means if you eat 2,000 calories a day, eat no more than 20g of saturated fat. Cut back on meat and full-fat dairy products. Also check labels to see if there is hidden saturated fat (they tend to lurk in processed foods and snacks). You can also go for meat alternatives like Gardenburgers and Tofu Pups. I also love dairy free foods such as Wildwood Soyogurt and Tofutti Cuties (dairy-free ice cream sandwiches). They taste great and are so much better for your heart.

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Chocolate is Even Better for Us

FitSugar — Mon, 26 Mar 2007 13:30:00 -0700

OK. OK - You don't have to twist my arm. I'll eat dark chocolate already.

Recent reseach has discovered yet another health benefit of chocolate. Right On!!! Based on a study where patients consumed 8 oz of cocoa (without sugar) daily for 6 weeks, researchers found the patients had increased blood flow. Good news for your heart and your taste buds.

Cocoa and dark chocolate products are considered one of the most concentrated sources of flavenoids. Red wine, green tea, fruit, and vegetables also contain flavenoids, which are the pigments in plants that act as antioxidants.

This test does not suggest that everyone start devouring Hershey's kisses and Bon-Bons daily (darn), but it does suggest that we pay more attention to how dark chocolate and other flavenoid-rich foods might offer help to our heart and body. Who knows, maybe down the road your doctor will prescribe heart medication made out of cocoa.

The antioxidants in dark chocolate can also lower your blood pressure and your cholesterol. So if you're a chocoholic, make sure you're consuming the dark stuff. It has a higher percentage of cocoa than milk-chocolate.

Augustus Gloop knew this all along. No wonder he took a dip in Willy Wonka's chocolate river. Knowing what I know now about the health benefits of chocolate, I would too.

Spring Running Tip: Set a Goal

FitSugar — Wed, 21 Mar 2007 03:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Here are some ideas for personal goals you can set for yourself. I recommend that you make them reasonable. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved.

Run a specific distance - Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.

Run for a specific amount of time - If you are just starting out, set a goal of let's say 5 minutes. As you run more often, and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster) - For some people, their speed is important to them. You can challenge yourself to run faster at a constant rate.
Run to burn calories - If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned. Some pedometers will also give that kind of info, as do heart rate monitors.
Run to raise your target heart rate - Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more

Run more often - If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race - This year I'm setting the goal to sign up for a 5K. There are tons of races, half-marathons and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tips: Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way. Buy yourself a new sports bra or new music to run to. You'll feel much better about treating yourself in a way that supports your active lifestyle.

Yoga: What's With the Om?

FitSugar — Thu, 08 Mar 2007 08:45:00 -0800

I've been to many different yoga classes, from Kripalu to Ashtanga to Jivamukti, and they all have something in common. At the end the teacher always leads the class in chanting "Ommmm."

Om, actually pronounced "Aum," is an affirmation of the Divine Presence that is the universe and is similar to the Hebrew "Amen."

In the Hindu belief, Om is the sound that was made when the whole universe was created. Om is a "word of power," so chanting it before and after a yoga class is believed to produce a profound effect on the person chanting, and in the world.

The symbol to the right represents Om. In this Sanskrit letter the long lower curve represents the dream state, the upper curve stands for the waking state and the curve coming from the center symbolizes deep, dreamless sleep. The crescent shape stands for "maya", the veil of illusion, and the dot represents the transcendental state (beyond thinking).

When the individual spirit passes through the veil and goes beyond thinking, they are liberated from the three states, and achieve enlightenment. Whoa.

I don't necessarily think of "Om-ing" like that - that's just too transcendental for me. I like to focus on the more physical benefits, like the rhythmic pronunciation of chanting Om slows down the nervous system and calms the mind, like meditation. If the mind is relaxed, then it will help to decrease blood pressure, which will in turn improve heart health.

It is also good for relieving congestion or sinusitis. The vibrations created by chanting Om can help clear your sinuses and ward off infection.

Also, chanting Om collectively in a group gives you a wonderful sense of community.

Want to hear what Om sounds like? Then read more

I'd love to hear about your good and bad experiences having to do with chanting Om in class. Tell me about it in Yoga Stretch and Tell.

At the studio where I go, we do something called Continuous Om-ing with a big group. At the end of class, we all sit up and the teacher starts saying "ommmm..." and other people join in when they are ready, and the whole group of us are following our own breath, Om-ing at different times so it sounds like one rolling beautiful sound, kind of like the Om playing up above. It's amazing and so relaxing to be a part of.

High Blood Pressure: What Does it Mean?

FitSugar — Fri, 23 Feb 2007 04:00:03 -0800

Every time you go to the doctor, they wrap a little inflatable cuff around your upper arm, pump air into it, and squeeze your poor little bicep until it just about explodes. They're measuring your blood pressure, but how does it work?

The air is pumped until your circulation is cut off (you know, that uncomfortable feeling). When they place a stethoscope under the cuff, they can't hear anything. Then as the air is slowly let out of the cuff, blood begins to flow again and they can hear your blood pulsing.

This is the point of greatest pressure (called Systolic), and is usually expressed as how high it forces a column of mercury to rise in a tube (that's why they look at that little dial). 120 mm is about normal.

Then, as more and more air is let out of the cuff, the pressure exerted by the cuff is so little that the sound of the blood pulsing against the artery walls subsides and there is silence again. This is the point of lowest pressure (called Diastolic). 80 mm is normal.

Normal blood pressure is 120/80 (systolic/diastolic) or less. When both numbers start to go way up, you've got high blood pressure.

If you want to know why high blood pressure is called the "silent killer," then read more

Nearly 1 in 3 adults has high blood pressure, and there are no symptoms, so about 1/3 of them don't even know it. If you have high blood pressure, you could be at risk for having a stroke, heart attack, heart failure, or kidney failure. Yikes.

You may have high blood pressure because of your genetic make-up, stress or nerves (that's why they often take it again at the end of your appointment when you're more relaxed), obesity, diabetes, excessive alcohol use, or too much sodium in your diet.

Fit's Tips: I hate to sound like a broken record, but exercising, losing extra weight, and eating healthy are great ways to get your blood pressure under control. If you've done all this and your blood pressure is still high, your doctor may prescribe medication to lower it.

Meditate For a Healthy Heart

FitSugar — Mon, 23 Nov 2009 15:00:31 -0800

My father introduced TM (transcendental meditation) to me my senior year of high school as a way to unwind, relax, and fight stress as I headed off to college. Since then, I've always felt lucky to know a kind of secret way to recharge my batteries, without needing a nap. But I was surprised to learn that practicing meditation has another heath benefit for your heart.

It turns out regular practice of TM doesn't just help your psychological well-being; it has also been shown to have significant therapeutic effects on people at high risk for heart attacks. A recent study, which followed 200 patients for five years, reveals that "the high-risk patients who meditated cut their risk of heart attacks, strokes and deaths from all causes roughly in half compared with a group of similar patients who were given more conventional education about healthy diet and lifestyle."

According to Dr. Robert Schneider, director of the Institute for Natural Medicine and Prevention, who presented the study's findings, TM's ability to help reduce blood pressure is essential to helping prevent heart attacks and heart complications, “We found reduced blood pressure that was significant – that was probably one important mediator," claims Schneider.

TM is also easy to learn and practice - it doesn't require specific education, and from my own experience, I totally agree with Dr. Schneider - "it's a straightforward technique for getting deep rest to the mind and body."

Should You Get a Heart Rate Monitor?

FitSugar — Tue, 08 May 2007 04:00:00 -0700

You've heard me talking about them and you've probably seen them on people at the gym: Heart Rate Monitors. Duh, duh dom.

I know they can seem scary and you may be thinking my heart is fine, I don't need to monitor it. True as that may be, heart rate monitors are used as a training tool more than a heart health monitoring device. They are not only for people with known heart conditions, everyone can benefit from wearing a heart rate monitor but some people will benefit more than others.

OK, so is it right for you? If you've ever thought one (or more) of the following, then I'd say you'd benefit from a heart rate monitor:

"I think I am getting a great workout, though I don't seem to be breaking a sweat."
"How do I know if I am really working out?"
"When I try and take my pulse, I often feel like I miscount or miss a beat."
"I want to try to use a variety of machines, but I am worried that I am not going to know if I am getting an effective workout from machine to machine."
"Sometimes I think my heart is going to pop out of my chest because it is beating so fast -- How do I know if it's beating too fast?"
"I have a really hard time holding on to those sensors on the machine while I am exercising and they never seem to really work anyway."
"I would like to shorten my workouts once a week by training really hard for a shorter period of time, but I am not sure how I will know if I am accomplishing this."
"I love this beginner group class I have been taking for a few months now, but should I move onto the intermediate level?"
"How do I know if I am warming-up or cooling-down?"

A heart rate monitor really takes the guessing out of working out. All you have to do is know where you would like your target heart rate to be and keep on keeping out until it gets there. Once you get there, keep it there. Can't get it there, work harder. Simple, eh? Not sure what your target heart rate should be? Check out Fit's Calculator to find out. There are lots of great heart rate monitors out there, but a good one to start is the Polar SF3.

Food Review: Kashi Heart to Heart Crackers

FitSugar — Wed, 19 Aug 2009 09:00:34 -0700

If you're a fan of Triscuits, you're going to love Kashi's new Heart to Heart crackers. Both flavors - Original and Roasted Garlic - contain plant sterols to help lower cholesterol, and six natural antioxidants including green tea and grape seed.

To find out how they compare with the crackers you grew up with, read more.

As you can see from the chart below, these Kashi Heart to Heart crackers contain half as much sodium as Triscuits, which is great if you're trying to keep your blood pressure at a healthy level. They're also lower in saturated fat and contain more fiber. What's more, the Kashi crackers also contain .4 grams of plant sterols per serving, which are natural compounds found in fruits, nuts, and veggies that have been found to help lower cholesterol. Other nutrients such as beta carotene, vitamin E, and vitamin C have also been added to these little crackers, which help fight free radicals and keep your arteries healthy.

The Kashi crackers and Triscuits are actually very similar in taste and texture. Even though the Kashi crackers are lower in sodium, they don't taste like they're lacking in salt or flavor. I'd definitely recommend giving these a try if you're a cracker fan. They're delicious topped with hummus and veggies, cheese and apples, or homemade salsa.

	Triscuits (6 crackers)	Kashi Original (7 crackers)	Kashi Roasted Garlic (7 crackers)
Calories	120	120	120
Total Fat	4.5 g	3.5 g	3.5 g
Saturated Fat	1 g	0 g	0 g
Cholesterol	0 mg	0 mg	0 mg
Sodium	180 mg	85 mg	75 mg
Carbs	19 g	22 g	22 g
Fiber	3 g	4 g	4 g
Sugars	0 g	0 g	0 g
Protein	3 g	3 g	3 g
Ingredients	Whole wheat, soybean oil, salt, monoglycerides.	Whole grain wheat, expeller pressed canola oil, plant sterols, cornstarch, sea salt, dehydrated vegetables (onion, garlic, and roasted garlic), spices, decaffeinated green tea extract, decaffeinated white tea extract, alpha tocopherol acetate (vitamin E), grape seed extract, parsley, autolyzed yeast, malic acid, ascorbic acid (vitamin C), citric acid, spice extract, natural flavor, mixed tocopherols for freshness, beta carotene (source of vitamin A), pyridoxine hydrochloride (vitamin B6), vitamin B12, folic acid.	Whole grain wheat, expeller pressed canola oil, plant sterols, sea salt, decaffeinated green tea extract, decaffeinated white tea extract, alpha tocopherol acetate (vitamin E), grape seed extract, ascorbic acid (vitamin C), natural mixed tocopherols for freshness, beta carotene (source of vitamin A), pyridoxine hydrochloride (vitamin B6), vitamin B12, folic acid.

Label Able: Heart Healthy Choices, Part One

FitSugar — Tue, 26 Feb 2008 03:00:00 -0800

In the last days of Heart Health Month, we've been focusing on ways to get our hearts healthy now and in the future. One key way to keep healthy is to smarten up at the grocery store when reading labels. Here are just a few tips to help you figure out what it all means on the front of the label, and the back:

The claim, "May reduce the risk of heart disease." A company can only put this statement on a food if scientific evidence exists that the U.S. Food and Drug Administration has decided is strong enough to support it.
Nutrient content claims. The government regulates how a company can use terms such as "high," "low" or "reduced." For example, a food must have 3 grams of fat or less to be considered low fat, and a product that is high in a certain nutrient provides 20 percent or more of the daily value suggested by the FDA.
Foods with fiber. Fiber helps the digestive system and lowers cholesterol. Look for the claims "high in fiber" or "excellent source of fiber," as these products have at least 5 grams of fiber per serving. A food listed as a "good source" of fiber has 2.5 grams of fiber or more.
Omega-3 fats. Omega-3 fats have been shown to benefit the heart. Fish such as salmon, tuna, mackerel and trout are good sources of omega fats and are low in saturated fat.

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