The Simpler Things in Life

This is my little friend, Jake.  I visited Jake and his human over the weekend.  A simple plushy toy that squeaked was all it took to make friends with Jake.  In appreciation for his new 'baby', I got all the hugs I wanted from my new furry friend.  Smiles and tail-wagging were abundant.

Here's Your Healthy Tip of the Day:  It takes very little to make someone else happy; and sometimes, when you make another person or pet happy, what goes around comes around.  You might be very surprised to see a huge smile on your own face.  It's good business for your heart's health!

Diets That Will Help With Hypertension

EveryDay Health posted this on their blog about the various diets out there that address hypertension:

Here's Your Healthy Tip of the Day:  If you suffer from hypertension, please consult with your health care professional before embarking on any dietary change.  Read about the following diets; it's interesting and you might just decide that modifications in your own daily diet could make a big difference in your well being:

"...DASH (Dietary Approaches to Stop Hypertension). A plan devised by the National Heart, Lung and Blood Institute (NHLBI), DASH emphasizes eating more fruits, vegetables, whole grains, and low-fat or non-fat dairy products and lesser amounts of meat, fish, poultry, and sugars. It suggests limiting salt intake to 2,300 milligrams (mgs) a day, or even better, to 1,500 mgs. “The DASH diet is the only diet that has scientific data to prove that it lowers blood pressure,” says Caroline M. Apovian, MD, FACP, FACN, director of the Center for Nutrition and Weight Management at Boston Medical Center. “We don’t know why it works, but we assume it is the combination of a diet of low-fat dairy and lean protein and one that is rich in fruits and vegetables that is somehow important.” It is thought that the protein, fiber, and minerals (potassium, calcium, magnesium) in these nutrient-rich foods play a role in lowering blood pressure. Reducing sodium intake is also beneficial.

Mediterranean Diet. Like DASH, the Mediterranean Diet includes healthy amounts of fruits, vegetables, fish, whole grains, and nuts, and limits red meats to avoid unhealthy fats. It encourages the use of monounsaturated fats (mainly olive oil) in cooking, which is traditional among people of the Mediterranean region. This diet focuses on the types of fat (healthy fats) consumed rather than the amount of fat. It also includes red wine in moderation — no more than a glass a day. “The Mediterranean Diet is recognized for its role in reducing cardiovascular risk factors, one of which is high blood pressure,” says Andrea Frank, RD, LDN, a registered dietitian at Mount Sinai Hospital in Chicago.

The Ornish Diet. Developed by Dean Ornish, MD, this diet is an extremely low-fat, high-fiber, vegetarian diet. Less than 10 percent of calories should come from fat. Some research suggests that the Ornish Diet can lower cardiovascular risk factors such as high blood pressure, Frank says, “but any diet that eliminates food groups may be difficult to adhere to and thus may not be ideal for everyone.”
 
The South Beach Diet. Started by South Beach, Florida preventive cardiologist Arthur Agatston, MD, this diet is divided into three phases. Phase one restricts certain types of sugars and carbohydrates, fruits, and some higher-glycemic vegetables. During phase two, you continue with the restrictions from phase one but gradually add whole grains and fruits back into your meal plan. Phase three begins once a healthy weight is achieved and the focus is on maintaining your new weight for life. Frank’s opinion of the South Beach Diet is the same as of the Ornish Diet: It may have some heart-healthy benefits but it is difficult to stick to, especially for life..."
Courtesy:  EveryDay Health http://www.everydayhealth.com/hypertension/understanding/diets-that-help-control-blood-pressure.aspx?xid=nl_EverydayHealthHeartHealth_20110217

February is Heart Month, So Watch the Salt

Processed foods, fast foods and anything you eat in a restaurant contain a tremendous amount of salt that you most likely don't taste because you are accustomed to salty foods in general. Yes, there is such a thing as 'salt addiction'. Just look at some people who, before even tasting their food, reach for the salt shaker and pour it on. Salt conceals the real taste of many foods, and if you don't add salt to your meals, you'll actually taste what all that stuff on the plate is supposed to taste like! If you're trying to wean yourself off salt, try some fresh lemon or lime over your food. You'll be getting a little bit more Vitamin C and your food will be fresh and tasty. To wean yourself off salty nuts, try doing half salted/half unsalted and reduce the amount of salted nuts until you're only having the unsalted nuts. Nuts do contain healthy fats and proteins...it's the salt that will kill you.


Here's Your Healthy Tip of the Day: There are many people out there who are highly sensitive to salt and those with congestive heart disease, high blood pressure and other maladies who cannot tolerate salt. Be kind, be salt sensitive and be smart....switch to sea salt and don't cook with a ton of salt...allow your tablemates to choose their own taste at the table. After all...nobody forces you to eat your peas if that's not your thing...don't force others to eat salt. You could be making them very, very sick at the end of the evening!

Hey Ladies, Listen Up! Early Warning Signs of a Heart Attack!!

This past weekend, a friend of mine told me that she had recurring chest pains and high blood pressure during the week; she had the common sense to go immediately to her doctor.  As it turns out, an angiogram was performed and the 'coast was clear', but did you know that heart attacks are way up there as the leading cause of death in women???
In most cases, women are 'poo-pooed' by their doctor when they complain of chest pains and other signs of heart attacks.  Unfortunately, many doctors attribute these signs and symptoms as anxiety, stress and 'hysterical female menopausal syndrome'.  If taken seriously, many women could be saved from an earlier than expected demise.  The signs and symptoms of heart attacks are different for men than women....I'll bet a lot of you out there didn't know that.

Here's Your Healthy Tip of the Day:  go to this site:
http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_305346_SubHomePage.jsp
and look at what the American Heart Association has to say about the early warning signs of heart attack.  If you or someone you know experiences these early warning signs, just go to the emergency room.  Better to be safe than very sorry, indeed!

Stepping Up The Endurance

Friday, I jumped rope for about 40 or 50 minutes - consecutive.  The last 5 minutes, I double-jumped 14, then 22 consecutive jumps.  Just a bit over 3 months since my knee surgery...not bad for an old bag.  Saturday, it was back to Muay Thai.  My legs are getting stronger, but my cardio really lacks and slacks.

So, today, I've enrolled myself into my "Stage 2" of my 'Wellnes For Life' program.  Now that I can run, jump and basically perform all the activities necessary to burn off all this fat (so I can better fit on the back of that Harley!), I'm going to step up the cardio and concentrate on endurance.  I've done quite a few triathlons in the past (never liked them...boring after the thrill of Muay Thai), but I learned quite a bit about endurance training from tri training.  Endurance training is fabulous for the heart muscles, the lungs and the whole body in general.  Unlike Muay Thai, nobody's getting beat up here (less chance of injury).

Last week, I had increased speed on the treadmill, but kept the distance the same.  I'm running with 3lb weights in my hands to add a little 'umph' into the mix.  Today, I will slow down the speed and increase the distance; staying within the fat-burning zone.  My reward for the boredom of being on the treadmill for an hour will be to go kick a heavy bag and have some fun after the experience.  The physical therapist gave me the green light to start some cardio exercises that were always integral to Muay Thai training, so I'll start working on them as well.

Here's Your Tip of the Day:  The big picture can sometimes be quite overwhelming.  Set some short term goals for yourself and limit the frustration factor of underachievement.  Short term goals give us a sense of being a winner and achiever.  This transcends into our everyday lives.  Better self atttitude leads to better attitude with others at work, home and social settings.  What's my short term goal right now?  Mine is to get back into some sort of decent training condition and walk into a Muay Thai class and represent again.  I don't need to go back into the ring, but I can get myself into good training condition.  When that happens, I'll think of something else....like, a new sexy summer dress!  Wish me luck, write me some encouragement.  It's easier to receuperate from surgery than it is to lose 20 lbs.

Jump for Joy and Jump for Your Heart

Well, this morning, I decided that it was time to get out into the street once again and jump rope.  It's been 6 weeks since knee surgery and well....I DID IT!!!  I jumped for about 20 minutes or so, stopping only for a few seconds here and there because my left quad is still a bit weak and it was a bit difficult to get my foot up at times, but the rythym was there and I was doing my thing once again!!!!
My trusty dog took up her usual post...laying down on the cobblestones of Broad St, watching the tourists go by and wondering how long we were going to be out here today.  My neighbors, the security men of the NYSE, my doormen and concierge cheered me on, told me not to 'overdo it' and were with me every step of the way!  They said they were happy to see me back out there and were all inspired to get back into their own fitness routine.  I can jump rope 6 weeks after knee surgery; they could certainly get onto an exercise bike!!
Jumping rope is fun and one of the best ways you can get into great shape...FAST!!!  You'll build up your heart muscle and make it strong, you'll improve your circulation and best of all...IT'S FUN!!!

So, make like Rocky Balboa....or just a Muay Thai Fighter like me...be a neighborhood hero and an inspiration to both kids and adults - jump for joy and jump for your heart!!

I told you all I'd be back....I'll see YOU out there!