Heart Disease Women
Every 1st Friday in February is designated as National Wear Red Day. This day, sponsored by the American Heart Association and The NationalInstitutes of Health, is focused on making all Americans aware of the devastating effects ofheart disease on the women of this country.
Heart disease kills more women every year than any other cause – at a rate of one per minute, which is over half a million women per year dying of some form of heart disease. Asin our field, knowledge and education are the keys to success. The more we know about heart disease in women, the greater our opportunities will be to help people and share with them that specific knowledge and, ultimately, the better our chances of reducing deaths and disabilities caused by heart disease.
The National Institutes of Health provided typical risk factors thatyou can monitor for developing heart disease:High blood pressure
High blood cholesterol
Diabetes
Smoking
Being overweight
Being physically inactive
Having a family history of early heart disease
Age (55 and older for women)
Heart disease is a form of cardiovascular disease. Simply stated: Heart disease is a disorder that blocks the normal flow of oxygen and nutrients from reaching the heart, thus causing a heart attack. It is often called the silent killer as we rarely know that we have this disease untilour heart screams out to us in the form of a heart attack. And heart disease is with us for life – once you have it, you have it for life.
For women, there is also a connection between heart disease and menopause. For example,as women complete menopause, their estrogen levels drop which happens to coincide with adoubling of the risks of developing heart disease. Even though some risk factors, such as ageand family history, cannot be changed, it is amazing that “80% of women ages 40 to 60 haveone or more risk factors for heart disease” (NIH) that can be controlled.
Again, the key to preventing heart disease is the knowledge of your own specific risks. Manyof these risks can only be determined through a check-up with your physician and yourhonest answers to the questions he/she poses to you during your exam. Some of the risksshould be apparent to you even without the expertise of your physician. For example, youknow if you are a smoker, or if you do little to no exercise, or if your eating habits are not veryhealthy.
Another way to help in fighting heart disease in this country is to donate to the American Heart Association. Once the AHA receives your donation the funds are distributed in thefollowing manner:
40% to Public Health Education
20.8% to Public Research
16.2% to Fund Raising
12% to Professional Education & Training
7.3% to Management & General
3.7% Community Service
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Tai Chi and Yoga for Seniors
Knowing how to fuel your body’s furnace is a great beginning to being healthy. However, without exercise, the rate of metabolism, especially as it relates to those bad things we tend to load up on (chips, sugars, etc.), will never stay ahead of the food we do eat, and thus we will always lose the “let’s be healthy” battle. Yet, even as we age, the need for exercise is always present. The good news is that exercise is not just for the young and the athletic. Tai Chi is a form of exercise founded in the 13th century and Yoga is an Indian tradition; providing both relaxation and a beneficial form of exercise that is enjoyed by both young and old alike.
Tai Chi is designed to exercise the major muscle groups of the body in slow, gentle movements, called “The Dance.” Yoga focuses on breathing and meditation to both improve mental, as well as, physical health. However, the real wonder of both these forms of exercise is that they can easily be adapted to fit the more limited physical abilities of an aging population. With the correct instructor and a supportive group (every group for Tai Chi that I have attended was wonderfully supportive); these two activities can be both fun and beneficial.Tai Chi or Yoga can provide very useful results, often, in a very short time frame. In 2006, the University of Illinois performed a controlled study with a group of seniors with an average age of 80. The study showed positive results in approximately six (6) months in balance, energy levels, flexibility and sleep. Numerous additional studies have shown benefits such as reduction in chronic pain, fewer falls, reduced stress, reduced blood pressure and overall improved fitness. Clearly, to get involved in either form of exercise is good for the body and the soul.
Yoga combine aerobic, strength training, stability and flexibility/balance into forms that are adaptable to all age groups – even for seniors in wheelchairs. Check out your local community for the availability of either or both of these exercises. Most likely a community center will offer such group classes.Yoga, the Hatha form, the most commonly practiced in the US or Tai Chi, the Yang school, the most prevalent in this country, gives the practitioner a renewed “life force.” It is likened to a form of sunshine within the body – a force or power that heightens one’s awareness of the self in your own environment – this increase in awareness of one’s presence helps to prevent falls, as well as, reduce stress. Holistically, these forms work well as preventative measures for overall health.
We know that exercise and nutritional health go hand-in-hand, yet as we age, the tendency is to move further and further away from exercise. One reason for this is that we see strenuous exercise as only for the young. However, exercises that offer benefits to our bodies need not be strenuous; they simply need to focus on the proper elements of exercise and the positive results will be forthcoming. Tai Chi and
Please remember to always check with your doctor before doing any new exercise routine
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Apple Pecan Baked Oatmeal
Ingredients:
2 cups rolled oats1 1/2 tsp. baking powder
3/4 tsp. salt
2 Tbsp chopped pecans
1/4 cup raisins 2 cups diced apples (I used Granny Smith)
3 eggs - / 2 cups fat-free milk
1/2 tsp. vanilla extract
3 Tbsp Splenda brown sugar blend (or 1/3 cup light brown sugar)
1/2 tsp. ground cinnamon
1/4 tsp. nutmeg
Preparation:
- Preheat oven to 325 degrees F. Grease an 8-by-8-inch baking dish and set aside.
- In a small bowl filled with hot water, allow raisins to soak for about 5 minutes until nice and plump.
- In a large bowl, mix together oats, baking powder and salt. Stir in apples, pecans and raisins, then set aside.
- In another bowl, whisk together eggs, milk, brown sugar, cinnamon and nutmeg. Pour over dry mixture and gently stir to combine.
- Pour everything into greased dish and bake for about 1 hour, until golden brown. Serve and enjoy!
Nutritional Information
Serving Size: 1/2 cup • Calories: 130 • Fat: 2.5 g • Carbs: 23 g • Fiber: 2.6 g • Protein: 5.2 g • WW Points+: 3 pts
Spinach Egg White Omelet
Ingredients:
3 egg whites
Handful of spinach (about 1/2 cup)
1/2 cup onion
4 or 5 grape tomatoes
Salt and pepper, to taste
Preparation:
Preheat the oven to 400 degrees F. Spray a medium skillet with cooking spray and sauté your chopped onion for 3 to 4 minutes, until translucent. Add your spinach and sauté until just wilted.
Place spinach-onion mixture in a small glass dish (or you can use a small skillet) and crack 3 egg whites over top. Season with a bit of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes. Serve with fresh fruit and enjoy!
Nutritional Information
Serving Size: 1 omelet • Calories: 70 • Fat: 0 g • Carbs: 3.7 g • Fiber: 1 g • Protein: 11.7 g • WW Points+: 1 pt
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