Nutrition & Wellness for Life

If you think you are getting all the essential vitamins and nutrients you need from food, try keeping a diet record for a few days and having a dietitian look over it. I’m willing to bet there’s something missing.  It’s not because you haven’t been diligent, trust me, even the most well rounded diets are falling short on something. Why? Because there are just some nutrients that are not very prevalent in commonly eaten foods.

According to nationwide data from the National Health and Nutrition Examination Surveys, here are the essential nutrients that are most often missing from our diets:

• Fiber – most Americans get about ½ of the fiber they need everyday to prevent constipation, enhance satiety (that feeling of fullness that comes from a variety of factors including “bulk” in our diet) and keep cholesterol levels down.

How can you get more? - load up on fruits and vegetables. Have at least one serving at every meal (preferably more than one when it comes to vegetables).

• Phosphorus – we need phosphorus for healthy bones and teeth, growth, maintenance and repair of cells and tissues and energy production.

How can you get more? - concentrate on meat and milk, the two best sources of phosphorus.

• Magnesium – is vital for over 300 biochemical reactions in the body including bone health, muscle and nerve functioning.

How can you get more? - the top sources of magnesium are halibut, almonds, cashews, soybeans and spinach followed by mixed nuts, cereal, peanuts, peanut butter and potatoes.

• Calcium – is vital for more than just bone health. It is important for muscle, nerve and blood system functioning.

How can you get more? - dairy is your best bet for calcium. If you avoid dairy for some reason (and remember, even people with lactose intolerance can tolerate some dairy), opt for calcium and vitamin D fortified orange juice, soy or rice milk and take a calcium and vitamin D supplement (or other fortified products such as whey protein powder).

• Vitamin D – is vital for bone health and joint health as well as many other functions in the body (vitamin D receptors are found throughout the body).

How to get more?  - for sources of vitamin D choose fortified milk, salmon, mackerel, tuna fish, fortified yogurt or orange juice, mushrooms exposed to UV light.  However, getting enough vitamin D from just food alone or the sun is difficult.  Taking a liquid vitamin D supplement is a great way to make sure you get enough each and every day.

The best advice of all is to vary your diet. Dietitians often advocate variety because the more foods and beverages you choose from, the more likely you will be to consume an array of essential nutrients (and get at least some of these key ones that are often missing).

 

To tan or not to tan - what to do?

Every time I go to my dermatologist’s office, I’m amazed at how good all of the employees look. Sure, they have access to the latest lasers and the absolute best skin care products however, their biggest secret isn’t a secret at all.  In fact, they advertised their #1 skin care tip on their shirts all summer: “Pale is the New Tan”.

Though it’s no secret that tanning damages skin, I’m still amazed at the number of people who use tanning beds and lay outside for hours.  Everyone I know who tans regularly has skin that is starting to resemble worn, dry shoe leather and, they look years older then they are. Worse yet, indoor tanning increases melanoma risk by an astounding 75%! And, because we know tanning dramatically increases skin cancer risk, federal and state governments are taking serious action (including a federal 10% indoor tanning tax) in an attempt to curb skin cancer cases.

So what if you love being outdoors and you like the way a tan looks? Stay outside but cover up with a good sunscreen (the kind with zinc or mexoryl; both of which block the full spectrum of UV rays) and use a sunless tanning spray or lotion.

And what about your vitamin D, one our body's essential vitamins? Because sunscreen blocks your body's ability to make vitamin D from the sun, you need to add vitamin D rich foods to your diet such as dairy or salmon and take a liquid vitamin d supplement.

And finally, just being outside (and especially exercising outdoors) will lift your mood. So, don’t avoid the great outdoors but cover up with sunscreen, hydrate well, take a vitamin D supplement and enjoy!

 

Digestive issues plague many people. And like a complex piece of machinery, there’s a lot that could throw your digestive system off.  So, check the top six things you need to do to keep food moving along and symptoms of digestive issues at bay:

1. Eat More Fiber – the average person needs 28-35 grams of fiber per day. However, most of us get only half of this amount or less! Soluble fiber forms a gel when it binds with water, slowing the movement of food through the intestines, which allows for more absorption of nutrients, and insoluble fiber provides bulk. Adding fiber to your diet can help keep you satiated and therefore aid in weight control and help prevent or treat constipation (and therefore hemorrhoids), diverticulitis and irritable bowel syndrome.

2. Limit or Avoid Sugar Alcohols – sugar alcohols are found in sugar free foods, gum mouthwash and toothpaste. Mouthwash and toothpaste usually are not culprits for the gas and bloating that can accompany sugar alcohol intake (because you spit them out). However, sugar free candies, gum and foods are. Check the amount of sugar alcohols if listed or, look for words that end in “ol” such as maltitol, sorbitol and manitol.

3. Try probiotics – from yogurt or kefir.  Probiotics are your healthy bacteria.  And, some strains of probiotics can help alleviate the symptoms of IBS and strengthen your immune defenses.

4. Play detective – the only surefire way to find out if a food or ingredient is giving you trouble is to cut it out of your diet and see what happens. Elimination diets are the best way to do this. Read more about elimination diets here.

5. Watch your caffeine and alcohol intake – both are irritants to your digestive tract.

6. Get enough vitamin D. New research suggests that vitamin D plays a very important role in maintaining healthy gut flora – the friendly bacteria in our digestive tract that.  And these bacteria are more than just friendly, they are crucial to good health. Scientists have found that this bacteria affects inflammation, cell growth and defending the body from attack by harmful bacteria.


Taking liquid supplements instead of tablets or pills that have to be broken down may also be easier on the stomach.  Many people have commented that a liquid supplement is much easier to take and swallow.  Liquid calcium supplements for example, absorb much quicker into the bloodstream and liquid glucosamine and chondroitin is faster acting than pills.
 

Summer is the perfect time to eat lots of fresh produce!

Most people know that fruits and vegetables are loaded with nutrients and essential vitamins, fiber and water. But, produce contains much more than that – every piece of produce also contains an array of antioxidants that are beneficial for good health.

You know it’s good for you, but how do you get more in? People say you need to sneak produce into your diet by using the pureed form in casseroles and other dishes. And, this is a viable option to increasing your intake of fruits and vegetables. However, I encourage people to dig in with gusto and actually try new fruits and veggies without soaking them in dressing or sauces. Why? Because I think it’s important to taste real food versus the kind that is overcooked and loaded with sauce.

I can’t count how many times I’ve heard people say “I don’t like {insert food here}” And then my next question is, “Have you tried {named food}?” Fruits and vegetables have a ton of taste and a wide variety of tastes and textures. I assure you that you will indeed find something that tastes good.  Follow the steps below to adding more produce in your diet:

1. Try one new type of produce every week for 12 weeks. If you are looking for inspirational ideas on preparing or cooking a specific fruit or vegetable, just Google the name of the fruit or veggie and “preparing” or “recipe”.
    
2. Add produce to at least 2 meals and 1 snack a day. If you are already doing this, add it to all 3 meals and 2 snacks.
    
3. Find Fresh. Yesterday a 34 year old woman told me she had never tried blueberries before because they looked funny. Then last week her friend convinced her to go to an organic blueberry patch. They had a great time and, she found out she loved blueberries! 
    
4. Think Cost Savings. If you are willing to chop and prepare fruits and veggies and eat what is in season, you’ll save some cash.
    
5. Don’t Waste. If you don’t know how to handle or store a particular fruit or vegetable, visit this website on the fruit nutrition and vegetable nutrition databases where you can look up each individual piece of produce http://www.fruitsandveggiesmorematters.org/?page_id=164.
    
6.  If you don't have a garden yourself, visit your local farmers market for fresh produce.  They are a great resource for whatever is in season.  Be sure to try something new!!
    
7.  Eating fresh fruits and vegetables along with taking nutritional supplements, is an important part of a healthy diet and for managing arthritis and bone and immune health.
   
   
    

It's time to get outside and exercise!

Last week I ran around the inside of a track (softer impact) and then a nearby baseball field. The best part about it wasn’t necessarily the soft grass but the fact that there were no bugs! I figured out later they must spray the area because otherwise I would have been a mosquito feast.

When exercising outside, I find there are a few important factors: when, where and what.

When – it’s up to you to find out what time of day to enjoy the great outdoors. I suggest staying out of parks or trails when they are not well populated.  You can however, exercise outside in a small space by jumping rope, doing pushups, sit-ups and pull-ups (if you have a bar), or use various types of training equipment in your yard.  Try to exercise in the morning or evening when it is cooler and always drink plenty of water to stay hydrated.

Where – Google “parks and recreation” and “{insert your city here}” to find the parks and trails near you. You’ll be pleasantly surprised at how many different open spaces there are for exercising! In addition, your parks and recreation department will likely have a number of classes for adults as well as camps for children.  You can do the same thing for outdoor community pools in your area.

What – now the toughest part – figuring out what you want to do for exercise. You can always walk, run or bike but, if you look beyond the basic, you’ll find that you can do area boot camps or create your own boot camp with some basic equipment such as balance balls, a mat, weights and bands. Before you spend any money, check out different exercise systems and equipment.  This website will show you the sheer number of different types of equipment you have to choose from http://www.power-systems.com/.  Swimming, of course, is a perfect exercise to do in the summer - it's easy on the joints and cooling at the same time!

Be sure to take your liquid glucosamine and chondroitin supplement to keep your joints healthy and flexible throughout the summer.  This will help you to continue doing the activities you love all summer long. 



 

With all the conflicting information about how much vitamin D you need, what is the right amount?

The answer is - it depends.  According to well-known scientists who study vitamin D, most people need at least 1,000 IU per day. For each 100 IU of vitamin D, your blood level of this vitamin will increase by about 1 ng/ml. However, this rate of increase varies among people. Those with excess body fat will likely need more to raise their vitamin D levels because it is stored in fat cells. Excess body fat means less vitamin D is available in circulation.

Age, skin color and time spent in the sun without sunscreen are also factors in the amount of a vitamin D supplement you should take each day.  Older individuals, darker skin and those who spend a lot of time indoors will need more vitamin D to keep levels in a healthy range.

Always check with your physician prior to taking any supplement. And, ask your doctor what your optimal level of vitamin D should be (and keep a record of all of your blood levels, supplements taken and changes in blood levels after supplementing). Though vitamin D levels of > 15 ng/mL or > 37.5 nmol/L are considered adequate for bone health (according to the NIH), some scientists suggest a level of 50 – 80 ng/mL as more appropriate for preventing fracture risk and even higher for overall health. The vitamin D council suggests maintaining a level of 50 – 80 ng/mL.

Have you had your vitamin D levels tested yet?  You may be surprised at how low it is, even if you live in a sunny area.  Studies have found even those who live in sunny California are vitamin D deficient.  Get your levels tested and then start taking a liquid vitamin D supplement which absorbs quickly and is perfect for the whole family!

References:
Osteoporosis International 2005: 713-6.
Vitamin D Council

 

Are you thinking of trying the newest diet?

If you’ve ever picked up a diet book hoping the promises on the front cover will make this the last diet book you ever read, you are far from alone.  Many of these books become best sellers because they tempt consumers with their promises of quick weight loss that you’ll shed forever. Some of these programs do indeed work, if you can follow them. But, several are not based on science, some are incredibly tough to stick with, and others are downright dangerous.

How can you tell if a book is just another fad diet or if it really is a program that will change your habits for a lifetime?  Fad diets promise a quick fix. And, they rely on a specific program of food and supplements (think about the maple syrup diet and how “important” maple syrup is on this program) that you have to take in a specific order or at a certain time of day. These diets seem magical, with promises that their special mix of certain foods and supplements are important for biochemical reactions in your body that facilitate weight loss. Another way you can spot a fad diet is by asking yourself how long you can stick with this particular program. If the answer isn’t more than a year, dump the book.

Instead of opting for the quick fix – choose a book or program that provides a sound approach you can live with for the rest of your life. That way you’ll lose the weight and keep it off forever.

Dieting isn’t the only way to lose weight, and in fact the word diet has a negative connotation to it. To keep the weight off and keep it off permanently, you need to make changes you can live with for life. And, if you eat for non-food reasons and do so often (all of us do at some point), it’s time to take a more intuitive approach to eating. Intuitive eating means paying attention to your hunger and satiety cues and feeding your body when you are physiologically hungry. It also means feeding your body emotionally when that is what you need – crying, getting mad, asking for a hug or any other expression of emotion.

How do you eat intuitively? Give yourself permission to eat when your stomach is growling or you feel unfocused due to lack of food. And stop when you are full. Start paying attention to when you reach for food and food isn’t the answer. Using a food mood journal can help. In a food mood journal you record what you eat, your hunger level and how you felt at the time (mad, sad, glad, bored etc.). By keeping this journal, and you can do so in a spiral notebook, you’ll see patterns – when you are eating but you aren’t really hungry.

For more information on intuitive eating see: www.intuitiveeating.org

Taking vitamin D and calcium supplements can help in maintaining a healthy weight.  Vitamin D levels in the body at the start of a low-calorie diet predict weight loss success, a new study found. The results, which suggest a possible role for vitamin D in weight loss, were presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C

 

Checked your refrigerator lately?

The latest food safety recalls are alarming – salmonella has been found in foods it normally isn’t found in, such as hydrolyzed vegetable protein. How can you be sure your food is safe?  Though it’s tough to be totally certain your food is free and clear of any harmful bacteria or bugs, you can do your best by following these guidelines:

 

• Check the latest food safety recalls and alerts; or by twitter: @foodsafetygov
• Toss food after expiration date
• Keep cold foods cold and hot foods hot. If a food that should be refrigerated is left out for hours, toss it.
• Cook meat thoroughly – until you see no pink inside. Or better yet, use a food thermometer and follow those temperature guidelines.
• Tie hair back when cooking and clean your hands and all work surfaces thoroughly
• Keep raw and cooked food separate and be sure to keep raw meat packaged tightly when it is defrosting in the refrigerator (so no juices spill onto other foods)
• Thoroughly wash fresh fruit and vegetables
• Check out the inspection score in every restaurant you walk into – it should be 100 or close to 100. These scores are posted and framed in a visible area. You can also google your state and “restaurant inspection scores” – many states list these on line so you can make a decision before you even leave the house!

Don't wait any longer, go to your refrigerator and cabinets and check all the expiration dates.  Throw out anything that is expired, it's not worth the health risk!

 

Michelle Obama has carved out a tough task – fighting childhood obesity. As a dietitian and exercise physiologist, I’m thrilled to see a first lady focus on a subject near and dear to my heart. When I was a kid I remember just a few chubby children and maybe one obese child per class. Now, however, I’m dismayed to see many overweight and obese children and a staggering amount of kids (regardless of their weight) who don’t have basic physical activity skills down pat.  But, Mrs. Obama’s task isn’t so daunting just because of the sheer number of obese children. She must also dance delicately between lobbyists, the Farm Bill (which subsidizes corn and soy), parents watching her every move (will she criticize their choices?) accessibility (or lack thereof in many poor areas in the U.S.) to healthy foods and pleasing the food companies who are working to make school foods more nutritious, less fattening and still tasty at the same time. It’s a delicate balance indeed and I sure hope Mrs. Obama can make a big impact – we certainly need it. For more about the Let’s Move Campaign check out the website.

Balance Food and Physical Activity
I’m sure you’ve heard the phrase “balance your food intake with physical activity.” Years ago – in the early 1900s for instance, people engaged in more activities of daily living – walking, playing games outside and doing their own manual labor around the house. Now, we have many modern conveniences that enable us to sit more and move less. Therefore, it’s vital to plan for physical activity. 

According to the CDC, adults should get at least 150 minutes of moderate intensity aerobic activity per week or 75 minutes of vigorous exercise per week and engage in muscle strengthening exercise at least 2 days per week that works all major muscle groups (legs, hips, back, abdomen, chest, shoulders, arms). Kids need more – they should be active for 60 minutes every single day! Included in these 60 minutes - kids need to do muscle strengthening at least 3 days per week. Incorporate activities you enjoy and those you can do with your family members. This way you’ll stick with it and get everyone active!

There is always time for a quick, healthy breakfast...

When I was in grad school, I never understood why the student athletes I worked with would skip breakfast. Okay, I get the not wanting to go across campus to the cafeteria part. But, how about those kids who lived in apartments or sorority or fraternity houses that cooked food for them?  Breakfast really is the easiest meal of the day.

Try these 4 tips for fitting breakfast in:

1. Bring it with you. If you work in an office setting, you probably have a slew of emails to read every morning. If you bring something portable with you, you can eat while going through your emails and tasks for the day.

2. Choose a bar. If you are in the car and on the go, bring a nutrition bar with you and eat it when you stop.

3. Keep food at your desk. Every one of us has one of those days where we leave the house, get half way to our destination and notice we forgot our coffee and our food for the day.  To make life easy, keep a stash of food in your office desk (or fridge) including packets of oatmeal (bowls and spoons too – the throw away kind work well), yogurt, string cheese, dry cereal, English muffins and peanut butter all work well.

4. Know your fast food. Let’s face the facts – fast food is convenient and it can fit into a healthy diet. Take a look at the nutrition information for the places you pass every day so you know ahead of time where the healthiest choices are.  Most have a website that lists the nutritional values of their menu selections.

Now go and have a healthy breakfast!

 

Another reason to take a vitamin D supplement!

A study published this month found that 59% of the 90 females tested, aged 16-22 and residing in California, were deficient in vitamin D. That’s an astounding statistic considering that girls this age should be drinking milk or milk-based products and therefore getting a decent amount of vitamin D daily. Plus they live in a state that gets more sunshine then most other states in the U.S.! 

Not only were these girls deficient but, the ones with low vitamin D had more fat in their muscle.  This study found that serum levels of vitamin D were inversely related to the percent of fat in skeletal muscle.  Lower vitamin D levels = fatty muscle.  What’s the link between low vitamin D and more muscle fat?  At this time scientists don’t know. However, we do know that intramuscular fat isn’t good because it decreases muscle strength. In another study that measured strength in adolescent girls, blood levels of vitamin D were correlated to muscle power, force, velocity and jump height.

Combined, these studies show yet another function of vitamin D – it is important for proper muscle functioning.

References
J Clin Endocrin Metab 2010;95:1-7.
J Clin Endocrin Metab 2009; 94:559-563.


Try a liquid vitamin D3 supplement that is suitable for the whole family to take - easy to swallow and tastes so good that even teenagers will like it!  Buy Now!

 

Let's celebrate National Nutrition Month!

It’s National Nutrition Month - a month long nutrition education and information campaign created by the American Dietetic Association. Each year there’s a different theme that helps consumers hone in on good eating habits and physical activity. 

This year’s theme is “Nutrition from the Ground Up” – a fitting title that encourages people to start with the basics and build a healthy base for their diet. You can build your healthy nutrition foundation by focusing on adding more produce and whole grains to your diet. To find out what’s in season (and therefore typically on sale), check out the Produce for Better Health Foundation’s seasonal guide.

Diets rich in fruits and vegetables may help prevent some types of cancer and contribute to better overall health. And, because produce is so filling, it can help with weight management.  In addition to adding a variety of colorful fruits and vegetables (and their oils – such as olive oil), be sure to get a variety of whole grains in your diet as well.  Nutrition from the Ground Up is easy – just think about the foods that should be staples in your diet.

Nutrition from the Ground Up means less processed, more wholesome foods made at home. With the internet, food network and bookstores, there are no shortages of tasty recipes incorporating the staples into your diet.
 

In honor of both St. Patrick’s Day and springtime, start thinking green. Green foods include everything from collard greens to pistachios and avocados.  Here’s a look at some of the best green foods you can add to your diet:

• Asparagus – is low in calories and packed with good nutrition. One serving is a good source of potassium and also contains a decent amount of vitamin B6, B1, and fiber. For some creative recipes, click here. An easy recipe I love – lightly coat asparagus with sesame oil (you can use olive oil if you don’t have sesame oil though sesame oil has a unique, rich flavor) and roll the asparagus in sesame seeds – cook in a 400F oven for 10 minutes.

• Collard Greens – are only in season for one more month so be sure to include them in your diet now.  Collard greens contain an array of antioxidants and over 16 vitamins and minerals!  And that’s not all, collard greens are also packed with fiber.

• Pistachios – these little green nuts have more fiber and protein than other nuts and they contain heart healthy monounsaturated fats. They make a great snack.
 
• Avocados – contain nearly 20 vitamins and minerals per serving, heart healthy fats and antioxidants such as alpha and beta-carotene and lutein. There are a ton of things you can do with avocado including this unique one I found: Avocado hummus.

• Peas – contain a hefty amount of vitamins A and C, some iron and they are a loaded with fiber (about 9 grams per serving).

Eat Like the Irish!
The Irish are known for dark beer, Irish Stew, soda bread, handmade cheeses, cabbage and of course, potatoes. How can you eat like the Irish while watching your waistline this St. Patty’s Day?  Easy!  Just choose better recipes. 

For example, this Whole-Wheat Irish Soda Bread recipe  leaves out the butter that’s in so many soda bread recipes. And, by using whole-wheat flour, you’ll get some fiber and B vitamins naturally. Opt for low fat buttermilk to make it even lighter.  This website contains a healthy Irish Stew recipe. And if you are looking for a little potato 101, recipes and more, check out Potato Goodness.

 

Manage Blood Pressure
Every adult should have his or her blood pressure checked regularly. High blood pressure is often symptom-less but it can damage your heart, arteries and organs. When your blood pressure is high, blood is forced through your arteries causing microscopic tears in artery walls that can turn into scar tissue. This damage creates a good surface for plaque buildup and decreases the elasticity of your arteries. Arteries that are not elastic and also narrowed due to plaque buildup, don’t deliver enough oxygen to each organ. Plus, plaque buildup increases the risk of developing a clot which, when dislodged and stuck can lead to heart attack or stroke. The best steps you can take to prevent high blood pressure include:

• Eat a heart healthy diet (to limit plaque buildup)
• Avoid tobacco
• Manage stress
• Engage in regular physical activity
• Maintain a healthy weight
• Limit alcohol consumption

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Manage Triglycerides and Cholesterol
Triglycerides are the form of fat in the human body. High blood triglycerides increase the risk of heart disease in some people according to the American Heart Association. There are two main categories of cholesterol, LDL and HDL.  LDL, or low-density lipoprotein carries cholesterol in the blood. Too much LDL and cholesterol will deposit itself on artery walls. There are 4 types of LDL and very low density LDL is the most artery-clogging.  HDL, high density lipoprotein, is otherwise known as your “good cholesterol.” It carries cholesterol to the liver and may be protective against a heart attack.

The best way to manage both triglycerides and cholesterol is to eat a heart healthy diet {link to that section}, maintain a healthy weight {link to that section}, and cut down on alcohol consumption (which can increase triglyceride levels).

Keeping Blood Sugar Levels Stable
Keeping your blood sugar levels stable can do a few good things for your heart. First, it can decrease the likelihood that you’ll develop pre-diabetes or diabetes. Secondly, when your blood sugar levels are high, and you don’t need that sugar for energy (i.e. you aren’t off to go run a marathon), your pancreas will work overtime to release insulin to lower blood sugar and it does this by increasing triglyceride synthesis and storing triglycerides in fat tissue.

To keep blood sugar in check:

1. Lose weight
2. Watch your intake of sugar, white bread and starch (examine food labels and choose lower sugar versions of food)
3. Cut out partially hydrogenated oils
4. Exercise – this will use blood sugar so your pancreas doesn’t have to work so hard

 

The best diet for heart health incorporates foods that are rich in anti-inflammatory compounds, heart healthy fats and vitamin D. Here’s a look at some of the most heart healthy foods:

Nuts – all nuts contain heart healthy monounsaturated fats and a variety of vitamins, minerals and antioxidants. Nuts satiate your appetite and they have very little effect on blood sugar levels making them one of nature’s most perfect snacks! A serving size is approximately the size of a golf ball.

Olive oil – there’s more to olive oil than heart healthy monounsaturated fat. Olive oil also contains a variety of antioxidant compounds that promote good health and help decrease inflammation.  Choose extra virgin or virgin olive oil and keep it away from light and heat to maintain freshness and decrease rancidity. Pair it with aged vinegar (Italy is known for it’s aged vinegar) and you’ll add even more antioxidants to your meal!

Fatty Fish – the omega 3 fats in fish (EPA and DHA) decrease risk of abnormal heart rhythm (arrhythmias) which can lead to sudden cardiac death, they also are tied to a dose dependent decrease in triglycerides (though you should talk to your doctor if you want to take more than 1 gram/day), a slight decrease in blood pressure and they slow the growth rate of atherosclerotic plaque. Try salmon, mackerel, herring, halibut, lake trout, sardines, shad, smelt and anchovies.

Milk or other Vitamin D rich foods.  Studies have shown that Vitamin D is good for the heart and low vitamin D levels puts you more at risk for heart problems. 

Fruits and Vegetables – one of the best things about fruits and veggies are the plethora of antioxidant compounds they contain. Choose a variety so you get an array of these compounds. And, be sure to include deeply colored red, blue and purple produce. The dark pigments in produce are loaded with antioxidants.

There are plenty of delicious, heart healthy foods you can choose from. However, there are also some foods you should limit. The worst foods contain partially hydrogenated oils. These man made trans fats wreck havoc on your heart decreasing your good cholesterol (HDL) and increasing your bad cholesterol (LDL). Next, cut down on the amount of sugar and simple carbohydrates you consume (white bread, white flour products; sourdough bread is okay though). These will boost your triglycerides and small dense LDL (the most artery-clogging cholesterol). Replacing these simple carbohydrates with fat will decrease triglycerides and increase your HDL cholesterol. Plus, sugar and simple carbohydrates boost insulin, insulin is a storage hormone (helps you store fat if you aren’t actively burning off the extra carbohydrate calories).

And finally, saturated fat should be limited (saturated fat is hard at room temperature – butter, the fat on meat etc.). The saturated fat story is complex because it isn’t definitively harmful the way man made trans fats are. However, replacing saturated fat with liquid forms of fat (oils, nuts, seeds etc.) is better for your heart.

 

Heart Disease and Smoking
If you are reading this, I probably don’t need to tell you that tobacco is not healthy.  In addition to increasing one’s risk of several lung problems including lung cancer and chronic obstructive pulmonary disease, smoking increases plaque buildup in the arteries.  Think of your arteries like a garden hose. When your hose is clogged with dirt or damaged, the water can’t get through very well. For more information on Smoking and Your Heart, click here. But, instead of preaching about what you probably already know, I’m going to tell you about several free resources to help you quit smoking. Think about it like a journey.  If you are driving your car from NY to FL you will have to stop for gas, you may get stuck behind traffic, experience bad weather or have to stop because you are tired. On your journey to quit smoking, perseverance is key. If you quit then start back, just keep your eyes on the goal and you will succeed for good!

Great resources:
• Smokefree.gov
• American Cancer Society
• AHRQ
• You Can Quit Smoking

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Step Up Your Fitness
Whatever you are doing now to stay physically fit, I want you to step it up to the next level. Keep track of your exercise program online or on a calendar (a wall calendar that you can see daily works well) and find a way to increase the intensity or duration of some of your exercise sessions or, just add different forms of exercise to your routine (or try all three!).

If you’d like to increase the intensity of some of your exercise sessions, try measuring your Rating of Perceived Exertion (how hard you feel like you are working), measure your heart rate or wear a heart rate monitor so you can see changes in heart rate throughout exercise. To bump up the intensity, train with someone who can help push you to work harder or try intervals.

If you want to focus on duration first, increase this up to 10% per week. So, if you typically walk 10 miles over the course of a week, bump this up to 11 miles next week.  And finally, adding different forms of exercise is easy!  Try a local rock climbing gym, go for a hike (with hills of course), take tennis lessons or rent a bike for a day.  By altering the exercises you are doing, you’ll stay motivated and workout different muscles with each different form of exercise.
 

It’s Heart Health month – a topic I am absolutely passionate about!  Why? Because cardiovascular disease (CVD) is the number one cause of death in both men and women in the U.S. In fact, it kills more women than the next five causes of death combined!  But, here’s the part I love - there are many steps you can take to prevent CVD and reverse existing CVD. 

According to the American Heart Association, controllable risk factors include:

• Maintain a healthy weight
• Don’t smoke
• Exercise regularly
• Eat a heart health diet
• Manage blood pressure
• Manage blood lipids including triglycerides and cholesterol
• Keep blood sugar at health levels

Maintain a Healthy Weight
There are no “quick fixes” when it comes to weight loss. Every weight loss surgery comes with it’s own set of complications and risks.  And, prescription drugs for weight loss also have side effects, some of which are very serious. So what’s the bottom line? Exercise and a sound, healthy diet are the best tools you can use for weight loss and, they are a lot cheaper than any other weight loss method. 

One of the top predictors of success with weight loss is your attitude. You have to believe that you can do it and surround yourself with others who also believe and are there to cheer you on. Once you have this mindset, it’s time to create a road map detailing how you are going to get there.  You can use a one-size-fits all approach like Weight Watchers or something individually tailored to meet your needs. And, you don’t have to stick with the initial program you start with. If it isn’t working, don’t be afraid to explore other ways to reach your goal.

Get creative, explore what motivates you and take advantage of the change in seasons to try a variety of outdoor activities.  Whatever path you take, its important that you believe you can do it and you persevere through all minor setbacks and detours.

Continued in next post...