Category Archives: Cardiac Health

Garlic Scapes: A powerful little veggie

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The garlic scape is a vegetable that not a lot of people seem to know about…but those of us who do, we buy them up as soon as we see them, and gobble them up just as fast! They are very unique little veggies, not only because of their shape and flavor, but because of the amazing nutritional value and their versatility too!

Garlic ScapesWhat are Garlic Scapes?

Garlic scapes are the curly, green, and quite odd-shaped stems that grow out of garlic bulbs to start flowering. Most farmers tend to cut them off to allow the bulbs to grow larger, and those stems are quite tasty! What do they taste like? Think a milder garlic flavor mixed with the consistency (not flavor) of asparagus. You can eat them raw (add a chopped scape to a salad for a different flavor), sautéed, grilled, or make them into a pesto. (We made a pesto the other night that really knocked the families socks off…so you can always blanch the scapes before making into a pesto to make it a little less intense!)

Garlic Scape Pesto:
1/2c grated parmesan cheese
1/2 lemon juiced
1/2lb garlic scapes (chopped to break them up)
drizzle Extra Virgin Olive Oil (EVOO)
Combine all in a food processor, drizzle in EVOO to get the perfect consistency (like a regular pesto). And you’re done!  Enjoy what you want, and freeze the rest for up to a month.

Garlic Pesto

Garlic Pesto

Why are they so great?

Garlic scapes have many of the same benefits of regular garlic, and are full of antioxidants that help to decrease inflammation, which can help to prevent high blood pressure (which leads to heart disease), and high cholesterol.  Antioxidants are also claimed to help prevent cancer cells from forming, so they have that going for them too. They also have pretty high levels of vitamin C, calcium, fiber, and at only 30 calories per serving, that’s one powerful punch of nutrition!

Where can I find them?

if you belong to a CSA (Community Sustained Agriculture) and get boxes of local veggies, you might see these guys pop up every now and again for about a month (right now is high season, or you can find them at farmer’s markets, and basically anywhere that sells local farm fresh foods. On occasion, a larger store, like Whole Foods will have them, but not likely for long because they are bought up quickly.  They can stay in your fridge for about a few weeks and still stay fresh, but if you love them, and just want a break for a bit during the one month they are usually available, you can freeze them and thaw them out when you are ready to get your scape on!

Go find some, give them a try, and let me know what you think!

Yours in Good Health

B

 

Preventative Care For Moms….on ScaryMommy.com

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Moms (and Dads) are overworked, stressed, and care so much for others that they forget to do what they need for themselves.  Find out what you need to get checked out, and what you can hold off on at scarymommy.com

Yours In Good Health

B

Lyme Disease: What you need to know

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Lyme disease is a bacteria infection, Borrelia burgdorferi, which commonly spread through bites from tiny ticks, most commonly the deer tick in North America and Europe, as the deer ticks.  Living in areas with lots of tall grasses and woods puts you at high risk, even if those areas are by the ocean; many times people feel like ticks cannot live near the ocean…but they can, so you need to be careful even in tall marsh grasses. If caught early enough, lyme disease symptoms can be reversible, but it’s all about knowing the signs and symptoms, prevention, and early treatment that are key.

What are the signs of Lyme Disease?

Just like any other disease, unfortunately, sometimes the initial symptoms are completely silent, meaning many people don’t know they have been infected with the bacteria for a while. Immediately after a tick bite, you can see a red bump where you were bitten, and sometimes, over the next few days, redness spreads to look like a bull’s eye, but the deer tick usually needs to be attacked for 36-48 hours to spread Lyme Disease. When I was 21, I had a tick bite that was the classic bulls eye…and that was the only reason I went in for treatment! A few days after the bite and the infection starts to spread, you may feel some flu-like symptoms (fever, chills, body aches) that can go away.

a tick embedded with classic bulls eye rash

a tick embedded with classic bulls eye rash

Later on in the disease, you can get joint pain and swelling, without any other symptoms. Or, you can start to have some neurological symptoms such as numbness or weakness in  your arms and/or legs, a temporary paralysis of one side of your face (known as Bell’s palsy- which can be mistaken for a stroke.) You might also notice that you have extreme fatigue, a fast and/or irregular heart rate, redness/inflammation of your eyes, and you may be told that you liver enzymes are elevated from a hepatitis syndrome.

If you live in a heavily wooded area or around high grasses, and have any of these symptoms, even if they come and go, you should be seen by a Healthcare Practitioner (HCP.)

What is the treatment?

The good news is that Lyme disease is very easily treated, IF caught early, and usually a 14-21 day course of antibiotics can kill off the lyme bacteria and reverse all symptoms. Usually doxycycline or amoxicillin are used as the first line antibiotics; they are cheap and tolerated by most people when taken on a full stomach, however the doxycycline can cause pretty severe reactions in the sun, so stay out of the sun as much as possible during treatment! If you do not respond to oral drugs, you may have to go on a course of intravenous (IV) infusion drugs to get higher levels of antibiotics available to kill off the bacteria. IV antibiotics can be much more difficult to tolerate, as the side effects are stronger, and you have to be under the supervision of an HCP during treatment to ensure that your blood levels are stable.

There is alternative IV treatment with a drug called bismacine, however it is not supported by the FDA and can cause bismuth poisoning, as it has high levels of metals present which can cause liver and kidney dysfunction.

How do I prevent tick bites?

1. Wear long sleeves and long pants when in heavily wooded areas: I know, just what you want to do in the summer, but it prevents those ticks from latching onto your skin and biting you!

2. Insect repellent: yes, some people have issues with using chemicals (check out some alternative to chemical repellents!!)  however, they can be effective! Repellents with at least 20% DEET should be applied, according to directions, to adults and children alike (avoiding hands, face, and mouth!)

3. Check yourself and your children/animals regularly: When outside a lot, children and animals can play anywhere…and so can ticks, so make sure to check them and remove ticks with tweezers, right behind the head, and firmly pull off the skin, making sure that you have removed the entire tick, and then destroy it. (Sorry, I don’t mean to be harsh, but if it’s a ticks life over mine or my dogs, sorry tick!)

If you are worried you or a family member have been exposed, it is best to go get checked out and while the blood tests for Lyme are not always reliable, it is better to be treated early than to wait until you may have more exaggerated symptoms. Prevention is key when it comes to Lyme so be proactive for you and your family and stop Lyme Disease before to even starts!

Yours in Good Health

B

The Flu Shot Can Decrease Heart Attack Risk?

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I’ve given you all reasons why you should get your flu shot this year (every year, really), but there are some other reasons you should think about getting the flu shot. The Journal of the American Medical Association (JAMA) released a study recently that found people who got the flu shot decreased their risk of having a heart attack, stroke, or sudden cardiac death by almost 1/3rd!

flu_vaccineHow does this happen?

When you get the flu, the body has a huge immune response which causes swelling and inflammation generally throughout the body, which is why you feel body aches, soreness, have headaches, etc. On a vascular level, this inflammation can cause any plaques that may have formed from a build up of fats or other irritants, to become looser unstable, and they can then get into the blood supply, travel, and cause a stroke or heart attack. Also, because you may have lung involvement, it is can be more difficult to breathe, and your oxygen stores might be a little lower than normal, which can put added stress on your heart, which can cause heart failure. By preventing the immune response from the flu, by getting the flu shot, you will be putting your body under less stress and reduce your risk. There was a study of 6,700 people, in which about a third of them had some form of heart disease, and they found that of those people who got the flu vaccination, there was a 36% lower risk of having a cardiac event the following year AND if people had recently had a heart attack or stroke, their rates of having another event were found to be reduced even further.

Bottom Line: 

Any opportunity to reduce your risk of an immune response and major inflammation, will cause less stress to your heart and your vasculature, and decrease your risk of stroke and heart attack. Obviously getting a flu shot will not completely prevent your risk, but I think anything that will help to reduce the risk of stroke or heart attack is worthwhile. The study should be reproduced and be larger to prove its validity, but I truly encourage anyone with heart disease, post heart attack, or stroke to get the flu shot.  And, if you are worried or concerned, speak to your Healthcare Practitioner (HCP) about your risks!

Yours in Good Health

B

November Exercise Challenge: Beat the Holiday Bulge!

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As always, please check with your healthcare provider if you have any specific healthcare needs, and to make sure that you can partake in this challenge. You can always feel free to add or omit weights based upon your personal fitness levels.  And before and after pictures are always a plus so we can see how much we’ve all improved our form!

Since I haven’t posted an exercise challenge in a couple of months, and we have been left to our own devices, I’m going to start it slow, and use some exercises we have done in the past, change-up a few, and then add some new stuff in! Get excited, and get ready to kick up your exercise and get ahead to prevent that dreaded holiday bulge!  This month we will be working on our core abs, hips, and legs, to keep strong and feeling good heading into the holiday season.

Kick lunges work your quadriceps, hamstrings, gluteals, and calves. From and standing position, legs hip width apart, start by lunging backwards with your left leg until your right thigh is parallel with the ground, then rise up and kick your left leg out in front of you (hip height), return to the standing position, then repeat on the other leg.kick lunge

Side leg lifts  work your abductor, AKA hip, muscles (can be made more challenging with a resistance band or ankle weights).  Lay on your side with the leg you are laying on bent at a 45-degree angle, with your upper arm on the ground, bend your elbow and rest your head in your hand.  Keep your top leg straight, and lift it directly up to hip height, then slowly bring it back down to the resting position, switch sides. side leg lift

Back Kicks (or Donkey Kicks) work your core abdominal muscles and your gluteals (can be made more challenging by adding a resistance band or ankle weights). Rest on your hands and knees, slowly kick one leg back until it is straight back until it is hip height, then slowly bring your knee into your chest, then down to resting position, switch sides. Donkey kick

Day 1: Kick Lunges (KL) 10 on each leg and Side Leg Lifts (SLL) 15 on each leg

Day 2: KL 15 on each leg and SLL 20 on each leg

Day 3: KL 20 on each leg and SLL 25 on each leg

Day 4: KL 25 on each leg and SLL 30 on each leg

Day 5: KL 30 on each leg and SLL 40 on each leg

Day 6: KL 35 on each leg and SLL 45 on each leg

Day 7: REST Day!!

Day 8: KL 40 on each leg and SLL 50 on each leg

Day 9: KL 50 on each leg and SLL 60 on each leg

Day 10: KL 60 on each leg and SLL 70 on each leg

Day 11: KL 70 on each leg and SLL 80 on each leg

Day 12: KL 80 on each leg and SLL 90 on each leg

Day 13: KL 90 on each leg and SLL 100 on each leg

Day 14: REST Day!!

Day 15: KL 100 on each leg and Back Kicks (BK) 20 on each leg

Day 16: KL 110 on each leg and BK 20 on each leg

Day 17: KL 120 on each leg and BK 40 on each leg

Day 18: KL 130 on each leg and BK 60 on each leg

Day 19: KL 140 on each leg and BK 80 on each leg

Day 20: KL 150 on each leg and BK 100 on each leg

Day 21: REST Day

Day 22: KL 100 on each leg, BK 20 on each leg, and SLL 50

Day 23: KL 110 on each leg, BK 20 on each leg, and SLL 50

Day 24: KL 120 on each leg, BK 20 on each leg, and SLL 50

Day 25: KL 130 on each leg, BK 20 on each leg, and SLL 50

Day 26: KL 140 on each leg, BK 20 on each leg, and SLL 50

Day 27: KL 150 on each leg, BK 20 on each leg, and SLL 50

Finished! You are looking better, feeling better, have a stronger core and leg muscles, and are ready to continue to dodge that holiday bulge throughout December! Strong core, gluteal, and leg muscles help to stabilize us and make us actually feel stronger.  Keep up the good work!  And join our Facebook Fitness Challenge page to get added tips, ask questions, and cheer each other on!

Yours in Good Health

B

A few reasons Pumpkin is a True Super Food!

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I love summer, and I always get really bummed when the weather starts to cool off, and I know that Fall will be here…and then the dreaded winter. I digress. The fall can be such a great time and some of my most favorite foods are available: Macintosh apples, apple cider, pumpkins, and tons of different squashes pop up at my local farms. I love pumpkin baked goods, but I don’t like fake pumpkin, so I get really excited when sugar pumpkins are available so I can roast them and use fresh pumpkin in my recipes and get all of the nutritional benefits! Pumpkins aren’t only pretty and yummy, they really are good for you.

What makes Pumpkin a Super Food?

For one thing, it is low in calories: 49 calories in a cup of pumpkin, which also contains 3 grams of fiber, 2 grams of protein, and lots of vitamins and nutrients!  One serving of pumpkin contains almost double the recommended daily dose of beta-carotene, also known as Vitamin A, which can help to prevent free radicals (presumable prevent certain types of cancer), improve eye sight/vision, tighten skin (or prevent wrinkles), and also protect against heart disease. They are also rich in Zinc, Magnesium, Calcium, Folate, Vitamin C, and Potassium (way more than bananas which can help to replace electrolytes lost during workouts.)

That whopping dose of fiber can help to make you feel fuller faster, and with lower calories in the pumpkin, it can also help with weight loss.  That much fiber can also help keep your bowels more regular (if you are in need of that!)

One of the amino acids present in pumpkins, and pumpkin seeds, can boost your serotonin. Serotonin is the neurotransmitter that improves your mood and makes you feel happier. Maybe there is some reason I feel like I am a pumpkin addict: it makes me happy! I do feel like people who like pumpkin go pumpkin crazy as soon as it’s available, and maybe there is some science to that.

How to Roast Your Own?

pumpkin collageIt couldn’t be easier:

1.  Get a sugar pumpkin and wash the outside to remove all dirt.

2. Cut your pumpkin in half.

3. Scoop out the seeds and inside strings with a spoon. You can save the seeds, dry them and roast them separately or just toss them.

4. Flip the pumpkins so the skin side is up, and poke a few fork holes in the skin to allow steam to escape when roasting and roast in your oven, in a roasting pan, for around 45-50 minutes on 375F.

When they are done roasting, let them cool, and the pumpkin flesh should be really soft and scoop right out. You can add this to any dish that calls for canned pumpkin in the same amount, and just add your own spices.  It is SO easy, and so much better tasting, plus there are no preservatives…I see no negatives!

So feel good about it, go get your pumpkin on, and feel good about indulging in Fall’s favorite Super Food!

Yours in Good Health

B

Lunge Plus Challenge: Tighten your core and lower body!

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For those of you who have been joining the April, May, June, and July Challenges, this one should be a good mix of all of the muscles we have been working on, and increasing our cardio and stamina, along with toning. For the August challenge, we will focus back on those lower legs doing lunges (both standing alternating, and walking) and burpees to help to work on agility and coordinate strength.

LungeLunges: 

All forms of lunges work the hips, abdominals, glutes, quads, hamstrings, and calf muscles. SO we will be tightening and strengthening the lower core muscles and the legs in this challenge! To perform a standing lunge properly:

Step forward with one leg. While keeping your back straight, bend your other leg until parallel with the floor and your back knee almost touches the floor. Make sure your front knee does not go over your ankle, it can cause injury and make you unstable.

 To perform an alternating walking lunge: 

Perform the same lunge as described above, but actually propel yourself forward and basically walk in a series of lunges!  You may look a little silly but you can add it into a daily walk or during chores; I do it all the time!

Burpees:

They are meant to be done in rapid succession, and through the various different exercises target your hamstrings, gluteal muscles, calves, biceps, triceps, pectoral muscles, hip flexors, and abs.  They are one stop shopping kind of exercises, so get ready to really test yourself!  To perform them properly:

1. Start standing upright    2. Drop to a squat with your hands on the floor    3. Keep your feet hands flat and kick your feet directly back   4. Immediately bring your feet back to the squat position   5. Jump back up to the standing position with your hands extended over your head.

As with all of the challenges, this is very difficult and if you have any medical issues you should speak with your Healthcare provider and obtain approval before starting.  Also, if you feel that you need to take a break on a day not listed as a rest day, listen to your body!

Day 1: 10 Burpees 10 Alternating lunges
Day 2: 10 Burpees 14 Alternating lunges
Day 3: 10 Burpees 18 Alternating lunges
Day 4: 10 Burpees 20 Alternating lunges
Day 5:10 Burpees 24 Alternating lunges
Day 6: 10 Burpees 26 Alternating lunges
Day 7: REST DAY
Day 8: 20 Burpees 26 Alternating lunges
Day 9: 20 Burpees 26 Alternating lunges
Day 10: 20 Burpees 30 Alternating lunges
Day 11: 20 Burpees 30 Alternating WALKING lunges
Day 12: 20 Burpees 36 Alternating WALKING lunges
Day 13: 20 Burpees 36 Alternating WALKING lunges
Day 14: REST DAY
Day 15: 30 Burpees 40 Alternating WALKING lunges
Day 16: 30 Burpees 40 Alternating WALKING lunges
Day 17: 30 Burpees 50 Alternating WALKING lunges
Day 18: 30 Burpees 60 Alternating WALKING lunges
Day 19: 40 Burpees 70 Alternating WALKING lunges
Day 20: 40 Burpees 80 Alternating WALKING lunges
Day 21: REST DAY
Day 22: 50 Burpees 86 Alternating WALKING lunges
Day 23: 50 Burpees 86 Alternating WALKING lunges
Day 24: 50 Burpees 90 Alternating WALKING lunges
Day 25: 50 Burpees 90 Alternating WALKING lunges
Day 26: 60 Burpees 96 Alternating WALKING lunges
Day 27: 60 Burpees 96 Alternating WALKING lunges
Day 28: 70 Burpees 100 Alternating WALKING lunges
Day 29: 70 Burpees 100 Alternating WALKING lunges
Day 30: 80 Burpees 100 Alternating WALKING lunges

Enjoy the challenge and be strong!

Yours in Good Health

B

Can your Antibiotic cause an Untimely Death?

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So many people know about the broadband antibiotic Azithromycin, also known as the Z-Pak, and many times people will call their Healthcare Practitioner (HCP) and ask for it by name. And over 55.3 million prescriptions were written for the Z-Pak last year alone! Not only is that a bad idea because using such a powerful antibiotic and not necessarily treating the appropriate organism can lead to antibiotic resistance organisms, but a new study is showing that the use of Z-Paks can also lead to heart arrhythmias, stroke, and death.

Z-PakWhat can happen?

The New England Journal of Medicine recently published a study, showing that people who took the Z-Pak were more likely to die of a heart attack, stroke, sudden cardiac arrest, or an arrhythmia (abnormal beating of the heart) than those prescribed other antibiotics. The Z-Pak is used so much because there are less pills over a shorter period of time than other antibiotics, such as amoxicillin, and there are many people with penicillin allergies that cannot take amoxicillin, so there is an increased use, because patients may be more likely to actually take the medicine appropriately and for the prescribed amount of time. All Medicaid patients on the Z-Pak and other antibiotics from 1992 to 2006 were looked at, at it was found that those on the Z-Pak were 2.5% more likely to die than those on other antibiotics. And, certain patients had a 10% increase for risk of death. Unfortunately they are still looking into the exact mechanism that maybe causing certain patients to die, but they are still researching that further.

Am I at Risk?

Now just because this study came out, and you may be taking a Z-Pak to treat a bacterial infection, it does not mean that you are going to die! The subset of patients that had a higher risk of cardiac death had a history of cardiac disease and/or arrhythmias (irregular heartbeats) for various different reasons. So, while that particular reason is being studied, HCP’s need to ensure that they are utilizing the Z-Pak appropriately and when needed, and using more bacteria specific antibiotics, especially when patients have a cardiac history.  Also, it is important to only use antibiotics when you have a bacterial infection; many people go to their HCP in the throes of a viral infection and insist upon antibiotics, and clearly there are risks.

Trust your HCP that they will treat you with an antibiotic, if necessary, and realize that asking for a specific brand, may not be the most appropriate course of treatment, just because they have more advertisements! Asking for drugs by name, and pressuring your HCP for a specific treatment may not be the best thing for your health.  Seek treatment when necessary and have some faith that your HCP knows what is best!

Yours in Good Health

B

Sodium: Is how much you ingest bad?

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For years and years and years HCPs have been telling you to cut out sodium as much as you can from your diet, and I feel like it is everywhere that people know they shouldn’t eat too much sodium, but, why?  And some ways to make sure you aren’t being duped into eating more sodium than you have intended!

SaltmillWhy is too much sodium bad?

Sodium is necessary for your body to thrive because it helps with a lot of the body processes like muscle contraction and relaxation (like with one of the most important muscles: our hearts), so it helps with blood pressure and also functions in our brains. But too much sodium can lead to a body retaining too much water, increase our blood pressure (due to the extra fluid retention related to the sodium), but this puts you at a higher risk for heart attacks and strokes.  For something that is a pretty attainable, lowering your sodium intake, it’s a great way to he healthy and protect your heart.

Where is sodium lurking?

If you are healthy with no medical issues, you can take in up to 2300mg of sodium per day (that’s about a teaspoon of salt) but if you have chronic kidney disease, heart disease, high blood pressure, or are over 50 years old, the suggested daily amount of sodium is 1500mg (which is not very much at all).  Sodium is in almost everything, and if it is pre-made or pre-packaged, the sodium content is usually unbelievably high!  So, if you are on (or should be on) a sodium restricted diet, there are some things you should skip or use sparingly:

– Pre-made foods from stores ( both fresh AND frozen, unless they are labelled as low sodium, but read the labels to be sure)

– Canned foods (even veggies/beans are loaded with sodium as a preservative; I have been buying dry beans and giving them a super soak, much healthier and no sodium added!)

– Condiments (including various spices!)

– Processed meats

– Fast foods

– Processed snack foods (potato chips, cheese curls, etc.)

– Cheeses

– Soups (even low sodium still has a lot of sodium, so I tend to make my own and not add any salt!)

And remember that fresh foods like fruits and veggies naturally have sodium in them, so even though you might think that you are not eating any extra sodium, you might be. Plus, always read the labels to be sure how much sodium is present in various foods! Many different beverages, including some bottled waters have sodium in them, so your best bet at sticking to a low sodium diet, is to reach for foods labelled as “low sodium”, reading package labels, shy away from beverages other than water, and don’t add any salt to your foods when you are cooking!  Plus, half the battle is being aware of how much sodium you should be taking in, and making an effort to stick to it.

And, if you do splurge, make sure to drink a lot of water, and get some exercise to help flush that extra sodium out of your system.

Yours in Good Health

B

Go Red for Women in February!

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The American Heart Association, for the past nine years, has been promoting the GO Red for Women Campaign to make women aware of their risks for heart attacks (cardiac arrest).  I not only support this as a female Healthcare Practitioner (HCP) but also as some who works with cardiac arrest patients, the more people know their risks and how to stay healthy, the more empowered they are to actually BE healthy! Approximately 8.6 women die annually, worldwide, from heart attacks; that is a lot of women who may have not known the signs and symptoms of a heart attack and gone for help too late, or not at all. Show your support on Feb 1st 2013 by wearing red and spreading the knowledge to other women in your life about the signs of heart attacks in women (which can differ from men) as heart attack is the highest rate of death among women.  Knowledge is power and can save your life!

go-red-for-women-logo

 

What are signs and symptoms of heart attack (cardiac arrest) in women?

– Fullness or pressure in your chest (may come and go and feel like a gas bubble or indigestion)

– Nausea and/or vomiting

– Sweating

– Jaw pain: may resemble that of temporal mandibular joint (TMJ) pain

– Light-headedness, feeling of faintness

– Chest pain that may come and go, and not be extremely painful, but more annoying.

Most women do not get the typical left arm pain that radiates into their chests, as men typically do.  Women tend to come into the hospital later on in their heart attack than men because they just think they are feeling unwell with a cold/flu, very run down, but really they are in the early stages of their cardiac arrest…so there is more cardiac damage done by the time women come in for care.

What do I do if I think I’m having a heart attack?

–  Call 911 (or emergency services)

– If someone is with you, and you know where a local hospital is, have them take you, but only if they are able to drive safely (If they are super stressed and freaking out, it might be safer for you to sit tight and call for Emergency Services)

And I totally know that it is easier said than done, but try to stay calm, and relax as much as possible. There are many options for quick and efficient treatment, and people live full and healthy lives after having heart attacks.

What can I do to prevent heart attacks?

Eat a clean healthy diet, low in sodium and saturated fats, and get at least 30 minutes of cardiovascular exercise per day.  Keeping your heart in-shape is the best way to prevent a heart attack.  Also, talk to your HCP about your risks, and getting your blood pressure and labs checked at your annual exam can also help you to know your risk factors.  The American Heart Association also put together a little heart test, to test your knowledge. Know the symptoms and share with other women in your life to help save their life.

Spread the knowledge, it will save lives.

Yours in Good Health

B