Tonight Chris and I are watching a Barbara Walters special about some famous people that have had open heart surgery. It reminded me that February is Heart Health Awareness Month! It also reminds me of the very real statistic that heart disease is the number 1 killer of women. Below is a post I did about this time last year:
So I may not be an uber health freak but one health issue I always keep on my mind is heart disease. A couple of years ago my Granny Lila went in for a simple procedure that turned into quad-bypass that later resulted in her passing away.
The kicker about my Granny Lila dying of heart disease was that on the outside you would never guess she had a heart issue. She was a picture of health for a woman in her seventies. You never know who could have heart problems.
The website that has the most heart information is http://www.americanheart.org/. It is the American Heart Association's website.
Last year I attempted to post something everyday about heart health. Pretty sure I won't be doing that this year but it is no reason at all you can't look into some things on your own. For example, the symptoms women have with heart disease is different than men. Most women never have the infamous chest pains. But they will experience fatigue and breathlessness. I know, what woman is not tired at the end of the day. In my, non-medical background, opinion when women go in for their normal yearly exams they should go ahead and have a physical done. Most insurance companies will pay for a physical. And if heart disease runs in your family paying for a physical is always cheaper than paying for bypass surgery.
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Friday, February 4, 2011
Sunday, June 27, 2010
Follow Up
As I am typing this post I am in pain. You might remember the Plunkett's are attempting to eat a little better. After eating such a good lunch of fresh vegetables, grilled chicken, and bread we decided to have Taco Bell for dinner because it was cheap and I didn't feel like cooking! Not a good idea. My stomach is pretty much in knots right now as I sip this lovely glass of Sprite.
Besides caving in tonight, what have we done to better our diet? Well, taking tips from my friend, Elizabeth (I quoted her in my previous post about this topic) we are buying things locally. Lucky for us, we have an excellent grocery store where we live that sells meats from local farmers so we buy our meat there. On the topic of meat, my friend sent me this little tip regarding meat: No legs (fish, vegetables) are better than two legs (chickens), two legs are better than four legs (cows, pigs). We have decreased our red meat intake to about once or none a week and increased our fish intake to at least once a week. I have not mastered the art of cooking fish yet so that is a learning process.
We are also growing some of our own food but we don't have any to eat yet. We did get one okra and I did cook that one okra for Chris. The same grocery store I buy our meat at also sells local fruits and vegetables so I do buy those items there also.
Sadly, eating healthy is more expensive than not so these are the things we do to eat healthy on a budget:
1. I buy fresh meats and vegetables at a smaller grocery store in town. The smaller grocery store does have a purchasing program that gives you a $10.00 gift certificate for every $300.00 you spend. It's not much but any little bit helps.
2. Buy all other items at a larger store in town that is cheaper on other items but does not offer local foods. At this store is where I use my coupons because their original price is lower already.
3. I get coupons from all sources available to me: Sunday paper, internet, All You magazine, and in the mail. I only use coupons for things I would normally buy. I won't use a coupon for Coca-Cola just because I have one because I don't normally buy it. The coupons I use most often are diapers, wipes, household cleaners, and health and beauty stuff.
4. Eat simple for lunch. I stay at home with our son so I usually choke down a sandwich or something simple in order to save the "good" food for breakfasts or dinners with my husband.
5. Don't eat out. My husband and I only eat out if it is our date night. Of course, tonight we broke that rule and look where it got us. My husband does eat out on occasion because of his job but we don't pay for those meals so they don't really count as far as the budget goes.
6. Make my son's baby food. I buy my son's formula but that's it. Everything else I make. It is so simple I don't know why more people don't do it. If you have a stove and food processor you can do it. We did buy a food processor just for this purpose because I didn't have one before and it was taking forever to make his food in this mini food chopper thing. I'm pretty sure we've already paid for the food processor with the money we saved on baby food.
I think that's about it. We are not total die hards about this but we aren't suffering either. Eating and cooking at home is giving me the ability to learn some new recipes and/or new techniques to make food and sometimes I even hear, "You should make this more often. It is the best I've ever had." Ahhh, music to my ears.
If there is anything I left out or if you have any questions about anything leave me a comment and I'll get back with you!
Besides caving in tonight, what have we done to better our diet? Well, taking tips from my friend, Elizabeth (I quoted her in my previous post about this topic) we are buying things locally. Lucky for us, we have an excellent grocery store where we live that sells meats from local farmers so we buy our meat there. On the topic of meat, my friend sent me this little tip regarding meat: No legs (fish, vegetables) are better than two legs (chickens), two legs are better than four legs (cows, pigs). We have decreased our red meat intake to about once or none a week and increased our fish intake to at least once a week. I have not mastered the art of cooking fish yet so that is a learning process.
We are also growing some of our own food but we don't have any to eat yet. We did get one okra and I did cook that one okra for Chris. The same grocery store I buy our meat at also sells local fruits and vegetables so I do buy those items there also.
Sadly, eating healthy is more expensive than not so these are the things we do to eat healthy on a budget:
1. I buy fresh meats and vegetables at a smaller grocery store in town. The smaller grocery store does have a purchasing program that gives you a $10.00 gift certificate for every $300.00 you spend. It's not much but any little bit helps.
2. Buy all other items at a larger store in town that is cheaper on other items but does not offer local foods. At this store is where I use my coupons because their original price is lower already.
3. I get coupons from all sources available to me: Sunday paper, internet, All You magazine, and in the mail. I only use coupons for things I would normally buy. I won't use a coupon for Coca-Cola just because I have one because I don't normally buy it. The coupons I use most often are diapers, wipes, household cleaners, and health and beauty stuff.
4. Eat simple for lunch. I stay at home with our son so I usually choke down a sandwich or something simple in order to save the "good" food for breakfasts or dinners with my husband.
5. Don't eat out. My husband and I only eat out if it is our date night. Of course, tonight we broke that rule and look where it got us. My husband does eat out on occasion because of his job but we don't pay for those meals so they don't really count as far as the budget goes.
6. Make my son's baby food. I buy my son's formula but that's it. Everything else I make. It is so simple I don't know why more people don't do it. If you have a stove and food processor you can do it. We did buy a food processor just for this purpose because I didn't have one before and it was taking forever to make his food in this mini food chopper thing. I'm pretty sure we've already paid for the food processor with the money we saved on baby food.
I think that's about it. We are not total die hards about this but we aren't suffering either. Eating and cooking at home is giving me the ability to learn some new recipes and/or new techniques to make food and sometimes I even hear, "You should make this more often. It is the best I've ever had." Ahhh, music to my ears.
If there is anything I left out or if you have any questions about anything leave me a comment and I'll get back with you!
Tuesday, June 15, 2010
The Garden
Some time ago my husband and I planted some fruits and vegetables in this small flower bed in the back of our house. I'm pretty sure it is against our lease to plant an actual garden in un-broken ground so we used the small flower bed that was already there. To anyone worried about curb appeal it is in the back so you can't see it from the road.
CURRENTLY:
When we started the garden we planted carrots, watermelons, lettuce, cucumbers, and canteloupes with seeds. Tomatoes, more cucumbers, okra, and lettuce were planted with starter plants. As of today, we have some tomatoes on their way and a little okra that's not quite done yet! I'm so excited! Everything has sprouted but not everything has produced growth yet.
IN THE FUTURE:
I want to figure out a way to plants some herbs, potatoes, and green beans next time. Like I said earlier our space is limited so I'm trying to figure out some ways to have some container gardens.
RESOURCES:
Garden Helper, published by Ferry Morse (I picked up this little booklet at a market in Bryan, TX)
From Dirt to Dinner Blog
Total Mom Haircut Blog-the woman that writes this blog has a campaign called "Dirt to Dinner" about growing your own vegetables for your own family.
Aggie Horticulture Living in Aggieland I should have known this existed however I didn't know it until I did a google search for "container gardening."
My previous post on this site was about some cancer prevention stuff. Well, the common thread among all that I've read is to know where your food came from and stay away from processed foods. What better way to know where you food came from than to grow it yourself.
Thursday, May 27, 2010
Facebook, Free Radicals, and Farmers Markets?
The Plunkett's, like most Americans, have been impacted by cancer on all sides of our family and, it seems, even some of our friends. After learning that one of our young friends might have cancer we started the discussion about cancer prevention in our home (which is where it starts). The one health book we own is, "What the Bible Says About Healthy Living," by Rex Russell. I love this book. It is my go to book on biblically living. The main principle in this book is eat food closest to the way God intended. That means stay away from processed foods. My personal research landed me at my local library checking out three books on cancer prevention.
The Cancer Prevention Good Health Diet by Martin Katahn
Anti-Cancer: A New Way of Life by David Servan-Schreiber
Food for Life by Richard Bohannon
When I got home I remembered a friend from high school that I recently caught up with on Facebook. This friend of mine is soon to be a guru on things chronic disease (she's in the process of getting her PhD at the University of Arkansas). She is very passionate about the topic so I couldn't wait to get her opinion and suggestions.
"The closer the food was grown to you, the better. And that's the bottom line. If you're able to grow your own, then, of course that's the best. The only foods that I personally buy are cheese blocks, meats, beans, and crackers, for the most part. I eat everything else from my garden, eggs from my chickens, and make my own bread. Processed foods are SUCH bad news."
Her book suggestions were:
In Defense of Food by Michael Pollan
Food Rules by Michael Pollan (He gives really amazing advice on how to shop for food and also explains exactly what and why you're trying to avoid when shopping.)
The Nutrition Bible by Anderson & Deskins
"...all the health books are pretty much going to tell you the same thing: eat right, sleep well, and exercise. Period. People understand the sleep well and exercise part, but the eating right is sometimes hard to grasp in our Western world full of fast and processed foods. So, just know that growing your own veg is the best, buying the foods grown closest to you is second best, and thirdly, stay away from stuff that you can't pronounce or have never heard of on the ingredients list. Those long-word things are the preservatives and "processing" parts. I'm not one to tout "Organic Only," by any means, but natural is the way to go. It doesn't have to be organic, so don't get fooled into that money trap of a market."
What about when you need to eat out (traveling, meeting, etc)?
"The only thing I can say for healthy options on the go is that there are ALWAYS healthier options when you're dining out or forced to eat fast food. Wendy's has been shown to be a heart healthy fast food option for many years now. And Jason's Deli is pretty good stuff too; they also use local foods. Try to steer clear of places that don't have a bigger refrigeration section than their freezer. This means that a majority of their foods are processed and not fresh. Sonic is the first place that comes to mind with this, for some reason. As much as I love their drinks, they lack almost all nutrition on their menu. Some other quick rules of thumb for fast food that are almost always stead fast but not 100% are: Chicken over beef, almost always (by the way, chicken nuggets are a stay-away item in most fast food places). Greens over potatoes, always. Fast food over gas station, always (unless you've got a gourmet gas station down there)."
What does all this mean for the Plunkett's? It's a work in progress. Will I eat at Chic-Fil-A? Without a doubt, I can say yes! Will I eat there every day? No. Also, as I read through these books I will fill you in on some of things I learn. I will also keep you posted on how I do this within our budget because sadly, when you buy natural products they seem to be more expensive even if they are better for you in the long run. If you are interesting in reading more about what the Plunkett's think about health feel free to read my February posts when I discussed heart health almost every day.
The Cancer Prevention Good Health Diet by Martin Katahn
Anti-Cancer: A New Way of Life by David Servan-Schreiber
Food for Life by Richard Bohannon
When I got home I remembered a friend from high school that I recently caught up with on Facebook. This friend of mine is soon to be a guru on things chronic disease (she's in the process of getting her PhD at the University of Arkansas). She is very passionate about the topic so I couldn't wait to get her opinion and suggestions.
"The closer the food was grown to you, the better. And that's the bottom line. If you're able to grow your own, then, of course that's the best. The only foods that I personally buy are cheese blocks, meats, beans, and crackers, for the most part. I eat everything else from my garden, eggs from my chickens, and make my own bread. Processed foods are SUCH bad news."
Her book suggestions were:
In Defense of Food by Michael Pollan
Food Rules by Michael Pollan (He gives really amazing advice on how to shop for food and also explains exactly what and why you're trying to avoid when shopping.)
The Nutrition Bible by Anderson & Deskins
"...all the health books are pretty much going to tell you the same thing: eat right, sleep well, and exercise. Period. People understand the sleep well and exercise part, but the eating right is sometimes hard to grasp in our Western world full of fast and processed foods. So, just know that growing your own veg is the best, buying the foods grown closest to you is second best, and thirdly, stay away from stuff that you can't pronounce or have never heard of on the ingredients list. Those long-word things are the preservatives and "processing" parts. I'm not one to tout "Organic Only," by any means, but natural is the way to go. It doesn't have to be organic, so don't get fooled into that money trap of a market."
What about when you need to eat out (traveling, meeting, etc)?
"The only thing I can say for healthy options on the go is that there are ALWAYS healthier options when you're dining out or forced to eat fast food. Wendy's has been shown to be a heart healthy fast food option for many years now. And Jason's Deli is pretty good stuff too; they also use local foods. Try to steer clear of places that don't have a bigger refrigeration section than their freezer. This means that a majority of their foods are processed and not fresh. Sonic is the first place that comes to mind with this, for some reason. As much as I love their drinks, they lack almost all nutrition on their menu. Some other quick rules of thumb for fast food that are almost always stead fast but not 100% are: Chicken over beef, almost always (by the way, chicken nuggets are a stay-away item in most fast food places). Greens over potatoes, always. Fast food over gas station, always (unless you've got a gourmet gas station down there)."
What does all this mean for the Plunkett's? It's a work in progress. Will I eat at Chic-Fil-A? Without a doubt, I can say yes! Will I eat there every day? No. Also, as I read through these books I will fill you in on some of things I learn. I will also keep you posted on how I do this within our budget because sadly, when you buy natural products they seem to be more expensive even if they are better for you in the long run. If you are interesting in reading more about what the Plunkett's think about health feel free to read my February posts when I discussed heart health almost every day.
Sunday, February 28, 2010
Is This The End?
NO! Say it ain't so! The end of Heart Awareness Month is today! What are some things to remember?
Fiber is your friend.
Losing just 10 pounds can make a huge difference on your health numbers.
Heart disease is everywhere. Anyone can have it.
You can modify your favorite recipes instead of giving them up all together.
Happy Living!
Monday, February 22, 2010
535 Calorie Lunch
Have you looked at the serving size of some of your favorite items lately? Well, I have! And I'm so disappointed by it. If you have been reading this blog lately you also know that I'm attempting to watch my calorie intake in an effort to lose Eli weight.
Below I have pictures of my lunch. This lunch is 535 calories total.
Below I have pictures of my lunch. This lunch is 535 calories total.
40 Calories (2tbsp cheese dip) this is about the size of the little container they give you at Taco Bell
140 Calories (9 nacho chips)
45 Calories (6 slices turkey)
70 Calories (1 slice cheese) I don't use low fat cheese because it just tastes gross. I would rather have no cheese than use low fat cheese
140 Calories (2 slices wheat bread) I could use bread with fewer calories but I'm sure Chris would not like it at all
Monday, February 15, 2010
What Does 1200 Calories Look Like?
As I mentioned in my previous post today my doctor recommended I cut my calories down to 1200 a day for about a week. So here's what I ate today:
Starbucks Double Shot-70 calories
Fiber Bar-170 calories
Apple-80 calories
Apple-80 calories
Turkey-45 calories
Cheese-80 calories
2 slices wheat bread-140 calories
Hamburger bun-110 calories
Pork BBQ-250 calories
Doritoes-200 calories
Yogurt-110 calories
GRAND TOTAL=1335 (135 over)
Not that I'm trying to rationalize my day but I think only going 135 over isn't that big of a deal. Because I did write down everything I ate I can look back and see where I could have/should have cut the calories. For instance, if I would have had no bread with my BBQ that would have dropped 110 calories; if I ate low fat cheese instead of good cheddar it would have cut some calories; if I would have had hot tea this morning instead of a double shot that would have cut 70 calories; if I would have had something instead of chips with my BBQ sandwich that would have cut 200 calories. See, it's totally possible. Tomorrow the goal is still 1200 calories!
Starbucks Double Shot-70 calories
Fiber Bar-170 calories
Apple-80 calories
Apple-80 calories
Turkey-45 calories
Cheese-80 calories
2 slices wheat bread-140 calories
Hamburger bun-110 calories
Pork BBQ-250 calories
Doritoes-200 calories
Yogurt-110 calories
GRAND TOTAL=1335 (135 over)
Not that I'm trying to rationalize my day but I think only going 135 over isn't that big of a deal. Because I did write down everything I ate I can look back and see where I could have/should have cut the calories. For instance, if I would have had no bread with my BBQ that would have dropped 110 calories; if I ate low fat cheese instead of good cheddar it would have cut some calories; if I would have had hot tea this morning instead of a double shot that would have cut 70 calories; if I would have had something instead of chips with my BBQ sandwich that would have cut 200 calories. See, it's totally possible. Tomorrow the goal is still 1200 calories!
I'm a Little Behind
I know, I know. I'm behind on posting something everyday. Who knew that could be so daunting. Let me take a moment to get you up to speed on my life. I have 5 lbs to lose before I am back to my pre-pregnancy weight (I have more weight to lose after that 5 lbs). This 5 lbs will not leave me! I was even sick for two days and didn't lose any weight! I expressed my frustration with my doctor and she advised me to lower my calorie intake to 1200 calories per day for about a week just to shock my system then up it to 1500 calories per day and increase my cardio to 5-30 minute sessions instead of the 3 I had been trying to fit in.
Currently, I'm trying to modify recipes I already cook to make them more heart healthy and lower in fat. I'm also tired of eating the same things so I'm on the hunt for new ideas. One website that has super good recipes is Pioneer Woman. However, much like Paula Dean, she is a lover of butter so I'm going to attempt to modify some of her recipes also.
I would encourage you to modify some of your favorites instead of omitting them all together. The worst thing that can happen is it tastes bad and then you never make it again.
Happy experimenting!
NOTE: This recommendation was from my doctor pertaining to my weight and current health. Please seek your doctor's recommendation if you need to drop some stubborn weight.
Wednesday, February 10, 2010
Six Weeks to a Better Heart
A couple of years ago (probably after my granny passed away) I bought this tiny book about heart health published by the American Heart Association. The book breaks down your health goals in six weeks. Thus, accurately titled, "6 Weeks to Get Out the Fat."
Week 1: Cut down on the easy things (high fat dairy, high calorie bread products, high fat meat, etc)
Week 2: Watch your portions-learn what a serving is. That means you might have to actually read the label of the food you eat.
Week 3: Add some variety to your diet. If you eat the same thing every day your are more likely to get burned out and go back to eating fast food.
Week 4: Cook with your heart in mind. Find out what your health numbers are and be aware of good fats, bad fats, etc.
Week 5: Learn how to "cheat" the healthy way. Find a wonderful recipe filled with fruit! I bet if you look you will find one.
Week 6: Make it last. Learn to eat at restaurants without totally blowing your heart health. There will come a day when you will hav to go out and you need to learn what to eat.
Week 1: Cut down on the easy things (high fat dairy, high calorie bread products, high fat meat, etc)
Week 2: Watch your portions-learn what a serving is. That means you might have to actually read the label of the food you eat.
Week 3: Add some variety to your diet. If you eat the same thing every day your are more likely to get burned out and go back to eating fast food.
Week 4: Cook with your heart in mind. Find out what your health numbers are and be aware of good fats, bad fats, etc.
Week 5: Learn how to "cheat" the healthy way. Find a wonderful recipe filled with fruit! I bet if you look you will find one.
Week 6: Make it last. Learn to eat at restaurants without totally blowing your heart health. There will come a day when you will hav to go out and you need to learn what to eat.
More Ways to Fit Exercise into Your Day
It occurred to me yesterday after my post that there are more ways to fit exercise into your life and most of them I actually try to do. You know, since my running plan bombed.
1. If you want to pull muscles you never knew you had search for Tracy Anderson on YouTube. She is the trainer that used to work with Madonna and currently still works with Gwyneth Paltrow.
2. If you are a member of Netflix you can watch 10 Minute Solution work out videos instantly or add them to your queue. I do have the luxury of having an infant that still takes several naps a day so I can usually fit one of these into my day.
3. Any workout videos. I am a fan of these because they are cheap and you can do them at home. My first experience with workout videos was the original Billy Blanks Taebo on, oh yes, VHS.
4. Play with your kids. I play as much as you can play with a 3 1/2 month old and he likes it. I heard Heidi Klum say, in an interview, the other day that one way she exercises is to jump on the trampoline with her kids. I know when I used to baby sit we would jump on the trampoline all day long, it seemed like.
5. And of course, the things you hear all the time: Park in the back of the parking lot, take stairs instead of elevators, etc.
1. If you want to pull muscles you never knew you had search for Tracy Anderson on YouTube. She is the trainer that used to work with Madonna and currently still works with Gwyneth Paltrow.
2. If you are a member of Netflix you can watch 10 Minute Solution work out videos instantly or add them to your queue. I do have the luxury of having an infant that still takes several naps a day so I can usually fit one of these into my day.
3. Any workout videos. I am a fan of these because they are cheap and you can do them at home. My first experience with workout videos was the original Billy Blanks Taebo on, oh yes, VHS.
4. Play with your kids. I play as much as you can play with a 3 1/2 month old and he likes it. I heard Heidi Klum say, in an interview, the other day that one way she exercises is to jump on the trampoline with her kids. I know when I used to baby sit we would jump on the trampoline all day long, it seemed like.
5. And of course, the things you hear all the time: Park in the back of the parking lot, take stairs instead of elevators, etc.
Tuesday, February 9, 2010
I Love It...No Wait, I Hate It
If you've read this blog in the past you know my love-hate relationship with running and exercise in general. Don't worry, I'm still there. I had this grand plan and schedule, of course, of how I was going to fit running into my life because occassionally I do enjoy it. That plan bombed, to the say the least. I know there are ways I could fit running into my life but clearly I'm not dedicated to wake up before my child. If Eli sleeps until 8:00 I am one happy mama. I don't want to wake up at 6:30 and run or exercise in any form actually. And when Chris gets home I don't want to exercise either. I want to be with my husband and talk to an adult instead of the dog or Eli.
With this in mind I saw Bob Greene on Rachel Ray a couple of weeks ago. You know Bob Greene. He's Oprah's fitness guru. Well, he informed Rachel that you can exercise any where. He demonstrated in Rachel's kitchen saying you could do squats while waiting for water to boil, to leg kicks or raises while loading or unloading the dishwasher. I know what you are doing. You are picturing what it would look like to do squats in your kitchen aren't you? Don't worry, I was too. Next time you're in the kitchen really freak your husband out by doing some leg kicks in the kitchen. Just see what happens.
Now, I know you need some cardio in your life too and unless you plan to jog in place while cooking (Bob Greene would be proud) you need something else. Well, one day I did spend quite a long time on the elliptical and I thought I would share my running playlist with you:
The title of my playlist is Movin Music.
Tonight's the Night by Black Eyed Peas
High of 75 by Relient K
Klap Ya Hands by BB Jay
Me and My Gang by Rascal Flatts
New Way to be Human by Switchfoot
Black Horse and the Cherry Tree by KT Tunstall
What's the Use by Jamie Lidell
Love Me Like You by The Magic Numbers
Unwritten by Natasha Bedingfield
Ooh La La by Goldfrapp
Jessie's Girl by Rick Springfield
I know some of you are laughing because you know when some of those songs came out! That's okay, laugh it up.
With this in mind I saw Bob Greene on Rachel Ray a couple of weeks ago. You know Bob Greene. He's Oprah's fitness guru. Well, he informed Rachel that you can exercise any where. He demonstrated in Rachel's kitchen saying you could do squats while waiting for water to boil, to leg kicks or raises while loading or unloading the dishwasher. I know what you are doing. You are picturing what it would look like to do squats in your kitchen aren't you? Don't worry, I was too. Next time you're in the kitchen really freak your husband out by doing some leg kicks in the kitchen. Just see what happens.
Now, I know you need some cardio in your life too and unless you plan to jog in place while cooking (Bob Greene would be proud) you need something else. Well, one day I did spend quite a long time on the elliptical and I thought I would share my running playlist with you:
The title of my playlist is Movin Music.
Tonight's the Night by Black Eyed Peas
High of 75 by Relient K
Klap Ya Hands by BB Jay
Me and My Gang by Rascal Flatts
New Way to be Human by Switchfoot
Black Horse and the Cherry Tree by KT Tunstall
What's the Use by Jamie Lidell
Love Me Like You by The Magic Numbers
Unwritten by Natasha Bedingfield
Ooh La La by Goldfrapp
Jessie's Girl by Rick Springfield
I know some of you are laughing because you know when some of those songs came out! That's okay, laugh it up.
Monday, February 8, 2010
Healthy Eating for Women
Article from eatingright.org
A well-balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. But women also have special nutrient needs and during each stage of a women’s life, these needs change.
Eating Right
Nutrient-rich foods provide energy for women’s busy lives and help to prevent disease. A healthy daily diet includes:
At least three 1-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
3 servings of low-fat or fat-free dairy products such as low-fat or fat-free milk, yogurt or cheese. 5 to 6 ounces of protein such as lean meat, chicken, turkey, fish, beans, beans, lentils or peas.
2 cups of fruit such as apples, blueberries, melon, oranges, bananas and pears.
2 ½ cups of vegetables such as leafy greens, pumpkin, bell peppers, onions, broccoli, mushrooms and carrots.
Iron-Rich Foods
Iron is one of the keys to good health and energy levels in women. Low iron levels can be caused by a women’s menstrual cycle or a problem with iron absorption. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.
Folic Acid During the Reproductive Years
When women reach childbearing age, you need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Be sure to consume adequate amounts of folic acid daily from fortified foods or supplements, in addition to food forms of folate from a varied diet. Citrus fruits, leafy greens, dry beans and peas naturally contain folate. In addition, there are many folic acid fortified foods like cereals, rice, breads and pizza crust.
Daily Calcium Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some high calcium foods include low-fat milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.
Foods to Limit
To keep weight in check at any age, women should avoid a lot of excess calories from added sugars, fat and alcohol.
Limit regular soft drinks, sugar-sweetened beverages, candy, baked goods and fried foods.
Limit alcohol intake to one drink per day.
Opt for low-fat dairy and meat products instead of their full-fat counterparts.
Saturated fat – the kind found in meat, cheese and full-fat dairy products –is a culprit in heart disease. Watch how much saturated fat you eat, as heart disease is the leading cause of death in American women.
Balancing Calories with Activity
Since women typically have less muscle, more fat and are smaller than men, you need fewer calories to maintain a healthy body weight and activity level. Moderately active women need 1,800 to 2,200 calories a day. Women who are more physically active may require more calories. Exercise is an important part of a women’s health. Regular daily activity helps with weight control, muscle strength and stress management.
A well-balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. But women also have special nutrient needs and during each stage of a women’s life, these needs change.
Eating Right
Nutrient-rich foods provide energy for women’s busy lives and help to prevent disease. A healthy daily diet includes:
At least three 1-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
3 servings of low-fat or fat-free dairy products such as low-fat or fat-free milk, yogurt or cheese. 5 to 6 ounces of protein such as lean meat, chicken, turkey, fish, beans, beans, lentils or peas.
2 cups of fruit such as apples, blueberries, melon, oranges, bananas and pears.
2 ½ cups of vegetables such as leafy greens, pumpkin, bell peppers, onions, broccoli, mushrooms and carrots.
Iron-Rich Foods
Iron is one of the keys to good health and energy levels in women. Low iron levels can be caused by a women’s menstrual cycle or a problem with iron absorption. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.
Folic Acid During the Reproductive Years
When women reach childbearing age, you need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Be sure to consume adequate amounts of folic acid daily from fortified foods or supplements, in addition to food forms of folate from a varied diet. Citrus fruits, leafy greens, dry beans and peas naturally contain folate. In addition, there are many folic acid fortified foods like cereals, rice, breads and pizza crust.
Daily Calcium Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some high calcium foods include low-fat milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.
Foods to Limit
To keep weight in check at any age, women should avoid a lot of excess calories from added sugars, fat and alcohol.
Limit regular soft drinks, sugar-sweetened beverages, candy, baked goods and fried foods.
Limit alcohol intake to one drink per day.
Opt for low-fat dairy and meat products instead of their full-fat counterparts.
Saturated fat – the kind found in meat, cheese and full-fat dairy products –is a culprit in heart disease. Watch how much saturated fat you eat, as heart disease is the leading cause of death in American women.
Balancing Calories with Activity
Since women typically have less muscle, more fat and are smaller than men, you need fewer calories to maintain a healthy body weight and activity level. Moderately active women need 1,800 to 2,200 calories a day. Women who are more physically active may require more calories. Exercise is an important part of a women’s health. Regular daily activity helps with weight control, muscle strength and stress management.
Saturday, February 6, 2010
Women & Heart Disease Fact Sheet
An estimated 42 million American women live with cardiovascular disease, but too many are unaware of the threat they face. The following illustrates the urgent need for greater awareness of heart disease in women and for immediate efforts to eliminate the disparities in women’s heart care.
More common than you may think
More than 42 million women are currently living with some form of cardiovascular disease.[1] More than 8 million women have a history of heart attack and/or angina.[1]
Five and a half million women will suffer angina.[1]
More fatal than any other disease
Heart disease is the leading cause of death of American women, killing more than a third of them.[1]
35.3% of deaths in American women over the age of 20, or more than 432,000, are caused by cardiovascular disease each year.[1]
More than 200,000 women die each year from heart attacks- five times as many women as breast cancer.[1]
More than 159,000 women die each year of congestive heart failure, accounting for 56.3% of all heart failure deaths.[1]
Who is at-risk?
Cigarette smoking results in a 2-3 times increased risk of dying from heart disease.[1]
48% of adult women have a total cholesterol of at least 200mg/dL.[1]
50% of Caucasian women, 64% of African-American women, 60% of Hispanic women, and 53% of Asian/Pacific Islander women are sedentary and get no leisure time physical activity.[1]
58% of Caucasian women, 80% of African-American women, and 74% Hispanic-American women are overweight or obese.[1]
Women with diabetes are 2.5 times more likely to have heart attacks.[1]
Affects more women than men
More women than men die of heart disease each year.[1]
23% of women and 18% of men will die within one year of a first recognized heart attack; 22-32% of women and 15-27% of men heart attack survivors will die within five years.[1]
12-25% of women and 7-22% of men heart attack survivors will be diagnosed with heart failure within five years.[1]
Women are less likely than men to receive appropriate treatment after a heart attack.[1]
Women comprise only 27% of participants in all heart-related research studies.[2]
Heart disease is preventable.
Many women can significantly reduce their risk of heart disease if they have the information they need, know the questions to ask their health providers and receive the support to make heart-smart changes in their lives. Visit our Prevention and Early Detection section to learn more.
[1]Lloyd-Jones D, Adams R, Brown T,. et al. Heart Disease and Stroke Statistics 2010 Update: A Report from the American Heart Assocaition Statistics Committee and Stroke Statistics Subcomittee. Circulation. 2010; 121:e1-e170.
[2] Johnson SM, Karvonen CA, Phelps CL, Set al. Assessment of Analysis by Gender in the Cochrane Reviews as Related to Treatment of Cardiovascular Disease. J Women’s Health. June 1, 2003, 12(5):449-457.
Article from womenheart.org
More common than you may think
More than 42 million women are currently living with some form of cardiovascular disease.[1] More than 8 million women have a history of heart attack and/or angina.[1]
Five and a half million women will suffer angina.[1]
More fatal than any other disease
Heart disease is the leading cause of death of American women, killing more than a third of them.[1]
35.3% of deaths in American women over the age of 20, or more than 432,000, are caused by cardiovascular disease each year.[1]
More than 200,000 women die each year from heart attacks- five times as many women as breast cancer.[1]
More than 159,000 women die each year of congestive heart failure, accounting for 56.3% of all heart failure deaths.[1]
Who is at-risk?
Cigarette smoking results in a 2-3 times increased risk of dying from heart disease.[1]
48% of adult women have a total cholesterol of at least 200mg/dL.[1]
50% of Caucasian women, 64% of African-American women, 60% of Hispanic women, and 53% of Asian/Pacific Islander women are sedentary and get no leisure time physical activity.[1]
58% of Caucasian women, 80% of African-American women, and 74% Hispanic-American women are overweight or obese.[1]
Women with diabetes are 2.5 times more likely to have heart attacks.[1]
Affects more women than men
More women than men die of heart disease each year.[1]
23% of women and 18% of men will die within one year of a first recognized heart attack; 22-32% of women and 15-27% of men heart attack survivors will die within five years.[1]
12-25% of women and 7-22% of men heart attack survivors will be diagnosed with heart failure within five years.[1]
Women are less likely than men to receive appropriate treatment after a heart attack.[1]
Women comprise only 27% of participants in all heart-related research studies.[2]
Heart disease is preventable.
Many women can significantly reduce their risk of heart disease if they have the information they need, know the questions to ask their health providers and receive the support to make heart-smart changes in their lives. Visit our Prevention and Early Detection section to learn more.
[1]Lloyd-Jones D, Adams R, Brown T,. et al. Heart Disease and Stroke Statistics 2010 Update: A Report from the American Heart Assocaition Statistics Committee and Stroke Statistics Subcomittee. Circulation. 2010; 121:e1-e170.
[2] Johnson SM, Karvonen CA, Phelps CL, Set al. Assessment of Analysis by Gender in the Cochrane Reviews as Related to Treatment of Cardiovascular Disease. J Women’s Health. June 1, 2003, 12(5):449-457.
Article from womenheart.org
Thursday, February 4, 2010
Fiber is Your Friend
The below article is from the americanheart.org website:
Dietary Fiber
Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
When eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Soluble or viscous fibers modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. Dietary fiber can make you feel full, so you may eat fewer calories. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. They also may be high in sodium, total fat and saturated fat. Read labels carefully.
Getting the right amount countsThe number of servings of grains that you need each day depends upon your age, gender and calorie needs. The recommended amount of grains that a particular person should consume daily is expressed in terms of “ounce-equivalents” but is commonly referred to as “ounces” (or servings) of grains.
A person who needs 2,000 calories each day to maintain a healthy body weight could eat 6 to 8 servings of grains (at least half of the servings should be whole-grain foods) and 8 to 10 servings total of vegetables and fruits (about ½ cup counts as a serving).
We recommend obtaining fiber from foods rather than from fiber supplements. Check the Nutrition Facts label on food packages to find foods with a higher amount of fiber. Try to get about 25 grams of fiber each day.
The following count as 1 ounce-equivalent (or 1 serving) of grains:
Whole-grain choices
1 slice whole-grain bread (such as 100% whole-wheat bread)
1 ounce ready-to-eat, whole-grain cereal (about 1 cup wheat flakes)
1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
5 whole-grain crackers
3 cups popped popcorn
Enriched choices
1 slice white bread
1 small white roll
1 ounce ready-to-eat cereal (about 1 cup corn flakes)
1⁄2 cup cooked cereal, white rice, or pasta
9 mini 3-ring pretzels
1 4.5 -inch pancake
1 6-inch flour or corn tortilla
On a personal note if you are just starting to increase your fiber you would want to increase fiber slowly and not just decide one day that you are going to have 30 grams of fiber. Trust me.
Dietary Fiber
Dietary fiber is the term for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
When eaten regularly as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Soluble or viscous fibers modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. Dietary fiber can make you feel full, so you may eat fewer calories. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Many commercial oat bran and wheat bran products (muffins, chips, waffles) contain very little bran. They also may be high in sodium, total fat and saturated fat. Read labels carefully.
Getting the right amount countsThe number of servings of grains that you need each day depends upon your age, gender and calorie needs. The recommended amount of grains that a particular person should consume daily is expressed in terms of “ounce-equivalents” but is commonly referred to as “ounces” (or servings) of grains.
A person who needs 2,000 calories each day to maintain a healthy body weight could eat 6 to 8 servings of grains (at least half of the servings should be whole-grain foods) and 8 to 10 servings total of vegetables and fruits (about ½ cup counts as a serving).
We recommend obtaining fiber from foods rather than from fiber supplements. Check the Nutrition Facts label on food packages to find foods with a higher amount of fiber. Try to get about 25 grams of fiber each day.
The following count as 1 ounce-equivalent (or 1 serving) of grains:
Whole-grain choices
1 slice whole-grain bread (such as 100% whole-wheat bread)
1 ounce ready-to-eat, whole-grain cereal (about 1 cup wheat flakes)
1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
5 whole-grain crackers
3 cups popped popcorn
Enriched choices
1 slice white bread
1 small white roll
1 ounce ready-to-eat cereal (about 1 cup corn flakes)
1⁄2 cup cooked cereal, white rice, or pasta
9 mini 3-ring pretzels
1 4.5 -inch pancake
1 6-inch flour or corn tortilla
On a personal note if you are just starting to increase your fiber you would want to increase fiber slowly and not just decide one day that you are going to have 30 grams of fiber. Trust me.
Wednesday, February 3, 2010
Come on Ladies! YOU CAN DO IT!
Who has the most control of your family’s heart health? Your doctor? Your husband? NOPE. You do! The wife. As the mother and wife you probably buy the groceries and decide what’s for dinner. It’s your job to sneak veggies in. It’s your job to “forget” to buy cookies and buy fruit instead. It’s your job. I know. I know. Who wants that kind of pressure? Psych yourself up! You’re the one! God made women different than men for a reason—you can handle it!
Some tips to make fruits and veggies a hit at your house:
1. Cut them up really, really small and put them in things they already eat like mashed potatoes, chili, spaghetti sauce, etc.
2. Freeze the fruits. A snack I personally LOVE is frozen grapes! They are small and bite size and frozen! What could be better?
3. Experiment. Make the experimenting fun. Buy something new that you’ve never tried before and make it into some exotic meal that makes your family think it’s really fancy. Girl, I mean pull out all the stops: cloth napkins, fancy plates, glass glasses, the works!
4. Let your child pick what fruits and veggies you buy from the grocery store. I witnessed this first hand the other day at HEB. While looking at 40 different varieties of apples I heard this conversation:
Mom: What kind do you want?
Daughter: I want those. (pointing to small gala apples)
Mom: If you pick those you have to eat them.
Daughter: Okay! (very excited to eat her little apples)
Eli doesn’t really get to pick what I buy yet but when he’s old enough I’m going to try it.
5. If all else fails dip them in something! I haven’t done research on it but I think ranch on a carrot is still better for your than a bag of potato chips. There are tons of things to dip stuff in so be creative with it!
Eating heart healthy doesn’t always have to be a drag. What are some of your secrets to help the family eat healthy?
Some tips to make fruits and veggies a hit at your house:
1. Cut them up really, really small and put them in things they already eat like mashed potatoes, chili, spaghetti sauce, etc.
2. Freeze the fruits. A snack I personally LOVE is frozen grapes! They are small and bite size and frozen! What could be better?
3. Experiment. Make the experimenting fun. Buy something new that you’ve never tried before and make it into some exotic meal that makes your family think it’s really fancy. Girl, I mean pull out all the stops: cloth napkins, fancy plates, glass glasses, the works!
4. Let your child pick what fruits and veggies you buy from the grocery store. I witnessed this first hand the other day at HEB. While looking at 40 different varieties of apples I heard this conversation:
Mom: What kind do you want?
Daughter: I want those. (pointing to small gala apples)
Mom: If you pick those you have to eat them.
Daughter: Okay! (very excited to eat her little apples)
Eli doesn’t really get to pick what I buy yet but when he’s old enough I’m going to try it.
5. If all else fails dip them in something! I haven’t done research on it but I think ranch on a carrot is still better for your than a bag of potato chips. There are tons of things to dip stuff in so be creative with it!
Eating heart healthy doesn’t always have to be a drag. What are some of your secrets to help the family eat healthy?
Tuesday, February 2, 2010
10 is a Pretty Important Number
When it comes to your health the number 10 is pretty important. By losing just 10 pounds your risk factors for heart disease, stroke, cancer, and diabetes all go down! Research has said that when you set unrealistic expectations for yourself you are more likely to NOT follow through because you have set the standard so high. Most weight loss gurus suggest setting 10 lb goals instead of one massive goal of like 50 lbs. This way it seems less daunting when you are trying to lose weight.
If you think 10 lbs is not a big deal walk around the grocery store carrying a 10 lb bag of sugar and just think if you were 10 lbs lighter the weight that would be lifted off your body.
Now, if you are someone that just refuses to give into the whole 10 lbs at a time thing then think about 10% of your current weight and start there.
The American Heart Association has great FREE resources to help you get started. One that I just noticed on their website was Start! Walking. On this website you can track what you put in your mouth and the activities you do everyday. Once you get registered you can also view resources and let the website do the hard work for you.
It's never too late to start something new so start today!
If you think 10 lbs is not a big deal walk around the grocery store carrying a 10 lb bag of sugar and just think if you were 10 lbs lighter the weight that would be lifted off your body.
Now, if you are someone that just refuses to give into the whole 10 lbs at a time thing then think about 10% of your current weight and start there.
The American Heart Association has great FREE resources to help you get started. One that I just noticed on their website was Start! Walking. On this website you can track what you put in your mouth and the activities you do everyday. Once you get registered you can also view resources and let the website do the hard work for you.
It's never too late to start something new so start today!
Saturday, November 28, 2009
Back in the Saddle Again
When we lived in Fort Worth I started "running." I use the term loosely because when someone like me (not exactly trim and lean) tells someone they run they get the look of, "Really?" following by a, "mmmm." But when someone like my friend, SEB, tells someone she runs she gets the look of, "I wonder how many miles she ran." I decided to start "running" for a couple reasons: 1. it's cheap (all you need is shoes...and a good sports bra), 2. you can do it anywhere, and 3. you can go as hard or as easy as you want (if you're sore you don't have to have a long and/or hard run). Clearly, I'm not hard core about it or you would be able to tell by the way I look, but I do enjoy it. Am I running marathons? No. Can I run a super fast mile? No. Do I care? Not particularly.
The first time I "ran" I went by the couch to 5k plan (http://www.coolrunning.com/) just to get me started and it was pretty successful. I didn't run a 5k but I was getting close to being able to run almost the entire time without dying at the end. My knees were also starting to get used to "running." Having had two knee surgeries me and Advil became very good friends the first couple of weeks of my "running." I didn't really advertise the fact that I started "running" because I didn't really care for the, "Are you serious?!" looks I just knew I would get. But apparently, having a baby gives you this, "I've had a baby so I can do anything," empowerment. so I've started "running" again. I know...you have the look of shock of dismay on your face right now.
Eli turned 6 weeks old this week so that means I'm in the clear to exercise again. Let's remember--I haven't exercised since I was about 5 months pregnant; that's about when the temperature around here got to be comfortable for Satan and I didn't feel like doing much of anything especially exercising! So I started pretty easy today. If you go by the couch to 5k plan you run 60 seconds and walk 90 seconds for 20 minutes but seeing as I was not in the mood for a heart attack I ran 30 seconds and walked 60 seconds (I did have Parson with me so occasionally the walking was longer than 60 seconds so his old bones could catch up).
We'll see...
The first time I "ran" I went by the couch to 5k plan (http://www.coolrunning.com/) just to get me started and it was pretty successful. I didn't run a 5k but I was getting close to being able to run almost the entire time without dying at the end. My knees were also starting to get used to "running." Having had two knee surgeries me and Advil became very good friends the first couple of weeks of my "running." I didn't really advertise the fact that I started "running" because I didn't really care for the, "Are you serious?!" looks I just knew I would get. But apparently, having a baby gives you this, "I've had a baby so I can do anything," empowerment. so I've started "running" again. I know...you have the look of shock of dismay on your face right now.
Eli turned 6 weeks old this week so that means I'm in the clear to exercise again. Let's remember--I haven't exercised since I was about 5 months pregnant; that's about when the temperature around here got to be comfortable for Satan and I didn't feel like doing much of anything especially exercising! So I started pretty easy today. If you go by the couch to 5k plan you run 60 seconds and walk 90 seconds for 20 minutes but seeing as I was not in the mood for a heart attack I ran 30 seconds and walked 60 seconds (I did have Parson with me so occasionally the walking was longer than 60 seconds so his old bones could catch up).
We'll see...
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