Ted Talk Thursday ~ Heart Healthy

bettykuffel:

Dr. Dean Ornish was way ahead of the times in recommending healthier food choices and exercise to combat heart disease. Thank you indacampo.wordpress.com for sharing.

Originally posted on In Da Campo:

There’s no point in giving up something you enjoy unless you get something back that’s even better, and quickly. ~ Dean Ornish ~

I had planned on a totally different talk for my Ted Talk Thursday but recent developments of heart issues with two members of my family within the last week changed my direction today.  I’ve just begun my research into what changes to make to improve heart health through lifestyle and diet, and so today I bring you two talks by Dr. Dean Ornish. 

For over 35 years, Dr. Ornish has directed clinical research demonstrating, for the first time, that lifestyle changes may begin to reverse even severe coronary heart disease, without drugs or surgery. Dr. Ornish is known for his lifestyle-driven approach to the control of coronary artery disease (CAD) and other chronic disease.  He is the author of six books and The Ornish Diet was rated #1 for heart health…

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WEIGHT CONTROL THROUGH THE 5/2 EATING PLAN

The Five/Two Eating Plan

As a method of weight loss and weight control, this easy solution of five/two pertains to a 7 day eating plan. Once you have reached your ideal weight, you transition to healthy baseline calorie intake every day. If you gain a pound, then you can transition back to the 5/2 plan. This is how it works:

·         For 5 days a week, you eat a healthy diet based primarily on fruits, vegetables, a few nuts, a little olive oil, limiting pasta or rice to twice a week. Add limited whole grains tokabob veg the mix, with low-fat meat, including salmon or other similar fish. Mirror your food selections with the Mediterranean diet like people who live along the southern Italian coast and Greek islands. Eating primarily fresh fruits, vegetables, and little saturated fat, they tend to live longer, in better health and with lower heart disease.

·          For two days a week, eat very few calories, only 500-600. The two days must not be consecutive. Instead separate them such as Monday and Thursday.

 Why not do the low calorie days together? Harsh calorie restriction can trigger what researchers call the starvation response. With starvation, the body revs up to store calories by lowering the metabolic rate and packing on calories when food becomes available. It is a natural process to maintain life.

Even though the two low calorie days are not true fasting, if they are consecutive such as Monday and Tuesday, your metabolic rate may be affected. Separating the days, combined with daily exercise such as walking is known to increase metabolic rate and calorie burn. — And, with exercise, you are unlikely to stimulate a starvation response. In fact, with a marked reduction in calorie intake and consistent exercise, you will lose weight.

 British physician Michael Mosley, described the 5/2 diet in his book FastDiet in 2012. In a follow up study done at the Aston University in the UK, they found intermittent fasting (very low calorie days) more effective than daily calorie restriction and calorie counting. Favorable findings included:

  • Reduced weight
  • Reduced inflammation
  • Reduced blood glucose
  • Reduced lipids (cholesterol)
  • Reduced blood pressure

True fasting (consuming no nutrition) has been shown to lower weight, prolong life, lower blood glucose and lower cholesterol levels. However, fasting also lowers metabolic rate, something you do not want, because your body becomes very efficient at storing excess calories and weight returns.

Eating two low calorie days per week is usually safe for Type 2 diabetics. Those taking medications and insulin must consult their medical provider for advice and to help manage medication dosages when reducing calorie intake. In the end, with weight loss, some Type 2 diabetics can reduce or stop some of their medications. Or, for those with borderline glucose elevations, weight loss and the drug Metformin, may help ward off the development of full-blown Type 2 diabetes. Without interventions, most people with borderline elevation of blood glucose will evolve to Type 2 diabetes within ten years.

 Pay special attention to your daily intake:

  • Choose fruits over sweets for desserts.
  • Exercise portion control. Avoid second helpings. Wait 30 minutes and see if you are really still hungry.
  • Do your best to prepare low calorie meals such as turkey breast instead of hot wings or steak.
  • Forget potatoes, pasta, gravy, cheese sauce and fattening salad dressing.
  • If you are preparing meals, serve light calorie recipes and fruit for dessert.
  • Take time to exercise

 Note: If you are, pregnant, breast feeding or a Type 1 diabetic, following a Mediterranean-type cuisine is healthy but do not follow the very low calorie day recommendations. However, this is a heart-healthy approach for those with high blood pressure and heart disease, even those who have had bypass and stent procedures.

 Betty Kuffel, MD

Follow: yourheartbook.com blog for additional updates

*****February 28th is the last day of the Sale*****

Your Heart – Prevent & Reverse Heart Disease in

Women, Men and Children

Kindle e-book $2.99   http://tinyurl.com/kindle-heart-sale     Your Heart Book Cover- Finalwfontchg.2 (Small)

Paperback $9.99   https://www.createspace.com/4330606

AMERICAN HEART MONTH

National Wear Red Day on February 7th

 In support of American Heart Month, we are providing excerpts from our book

and have reduced prices for the entire month of February.

 Your Heart – Prevent & Reverse Heart Disease in

Women, Men and Children

Kindle e-book $2.99   http://tinyurl.com/kindle-heart-sale     Your Heart Book Cover- Finalwfontchg.2 (Small)

Paperback $9.99   https://www.createspace.com/4330606

Excerpt:    Cardiovascular Disease

Coronary arteries carry blood, nutrients and oxygen to the heart muscle. When waxy cholesterol accumulates within the inner artery wall, it stiffens the artery and begins blocking the flow of blood. The artery disease is called atherosclerosis. The word describes what is happening: athero means fat; sclerosis means hardening. Many people call atherosclerosis “hardening of the arteries.”

Because this destructive process occurs not only in the heart arteries, but in arteries throughout the body, it is called cardiovascular disease. When blood flow is decreased to other organs, such as the kidneys and brain, kidney failure and dementia occur.

Many other forms of heart disease are the result of infection, toxins, hereditary factors and congenital abnormalities over which you have little control. But with the right information, you can take control and treat atherosclerosis. The sooner you make good decisions to improve your health, the more likely you are to add years to your life. Food choices play a huge role. Both men and women are developing coronary artery disease at younger ages. Early evidence of coronary artery disease is even seen in children.

Beginning at a young age, what you eat makes a huge difference. Arteries are more likely to become narrowed throughout the entire body if predominant food choices are:

● High in salt, fat and calories — such as potato chips and French fries

● High in sugar — such as sweet-rolls, pancakes and candy

● High in saturated fats — such as bacon cheese-burgers

Many factors contribute to coronary artery disease; smoking and uncontrolled high blood pressure are two of the most harmful. In the US each year, these two factors are responsible for one-in-five heart related deaths. Next are obesity and inactivity, accounting for approximately one-in-ten heart deaths per year.

Experts agree inflammation is the likely trigger for atherosclerosis. Diabetes, obesity and inactivity are directly related to developing atherosclerosis. Other factors include: high LDL-cholesterol, stress, excessive alcohol intake, and illicit drug use. All of them increase inflammation in the body. Blood tests can measure inflammatory markers that correlate with coronary artery disease.

Daily stress levels rise with holding a job while juggling household responsibilities and securing childcare. Job burn-out, job loss, depression, sleeplessness and anxiety, all raise blood pressure and add to heart disease risks. Additionally, working the night shift adds to serious health problems including heart disease, diabetes and obesity.

Gender makes a difference. Men tend to develop coronary artery disease years earlier than women. Younger, premenopausal estrogen-producing women are typically at lower coronary disease risk than men the same age because estrogen is protective. As postmenopausal women age, their risks soon equal those in men.

This guide will take you through body processes contributing to the coronary artery disease epidemic and provide accurate science-based information about actions to improve your health. Even if you already have been diagnosed with coronary artery disease, you have the ability to stop its progression. Aggressive treatment can reverse changes inside the artery wall.

Remember — prevention is always the best medicine.

More life-saving information like this can be found in Your Heart: Prevent & Reverse Heart Disease in Women, Men & Children

Betty Kuffel, MD

Bev Erickson co-author/artist/cover design

FAST HEALTHY FOOD CHOICES FOR 2014

If you are a fast food junkie or frequently eat in restaurants, healthier options are becoming available but it is still up to you to make the choice. Forget the bread; choose baked or grilled options and a salad with low fat dressing.

Guidelines for heart health and weight reduction are everywhere but take a look at shopper’s grocery carts. How many of them are filled with fresh fruits and vegetables? Not many.

Some processed foods may be healthy, but you must read labels carefully and then decide. I WmSonoma hot chocolaterecently wanted to purchase a hot chocolate mix to serve during winter holiday activities. Many products on the shelves contained many ingredients I couldn’t identify as safe, even after years of studying chemistry. I left without making a purchase. Most mixes contained unpronounceable chemicals, plus significant fat and sugar.

 Later I found a hot chocolate powder at Williams-Sonoma made with bittersweet chocolate, sugar and peppermint oil that looked a bit healthier. But, if it’s that difficult to buy a hot chocolate mix, it may take you all day to read all packaged food labels of the items you want to purchase. On the other hand, if you avoid the center isles of the grocery and purchase fresh and frozen products, you will save time and money and have a better chance of improving your health.

Fast Healthy Choices to Consider:

Fat Free Yogurt, raw oatmeal with flax seed is quick and heart healthy

Fresh fruits and vegetables require little preparation – many can be eaten raw.

Fresh meats – wash, season and grill – avoid frying or adding gravy or sauces

Fresh or frozen cold water fish like salmon, cod or trout – marinade and grill in minutes

Avoid sweets, fats and breads (except hearty whole wheat or multi-grains)

Limit your portions

Exercise

Choose unprocessed grains: oatmeal, steel cut oats, rice, wild rice, barley, whole grain breads. Avoid sugar-rich granola, sugary cereals and white breads.

Choose fresh fruits and vegetables: you’ll save money by purchasing whole or bulk fruits and Saladveggies like bags of potatoes, apples, full sized carrots, heads of lettuce, celery, cauliflower and broccoli – wash and cut them as you need them.

Choose fish and lean meat; boil/bake/broil – no frying. Avoid all fried foods for a healthier heart and weight.

 Med.FoodExercise a minimum of 30 minutes three times a week.

TAKE CONTROL OF YOUR HEALTH

cropped-vitruvian-heart-woman1.jpgSome of my friends believe they can make better choices to attain maximum health and yet I see them regularly exercising and eating wisely. These are two very important actions in the scheme of health and living longer. After seeing parents and relatives die young from smoking, heart disease, diabetes and obesity, they vowed to make personal choices that correlate with better health.

 Other people I know do not exercise and eat wantonly. A common breakfast choice by one particular person is a bacon/sausage omelet with a side of pancakes. This person is more than 100 pounds overweight, has high blood pressure, out-of-control diabetes and has had a heart attack. His choices and health issues provide a view of factors seen in many who contribute to current world statistics placing heart disease as the leading cause of death in women and men.

Coronary artery disease, also called atherosclerosis is a disease in which arteries narrow because of metabolic abnormalities related to lifestyle choices. In the United States, 18% of all deaths are from coronary artery disease. Inflammation is a large component of this disease in conjunction with the accumulation of LDL-cholesterol fat inside blood vessels. Increasing weight leads to Type 2 diabetes and diabetes contributes to the disease process.

You have probably read or heard this scenario so many times you find it boring. Some people say they have tried everything and can’t lose weight. Losing weight is not magical. It doesn’t matter what time of day you eat, whether you drink water before, during or after meals. It doesn’t matter whether your largest meal is in the evening, whether you graze all day, or eat one meal per day. What matters is how much you eat and what you eat. In other words, it is important to balance your food intake with your energy output.

We all need to eat for energy. Without proper food, our body processes are impaired. But when we eat more food than we burn off each day, the body stores that extra food as fat. If the stored fat isn’t burned, it continues to accumulate — that is how the body evolved to survive during times of sparse food.

 Consider these examples:

If you eat one scoop of ice cream (about 400 calories) in addition to your daily calorie needs, you must walk one hour just to burn off that extra 400 calories. If you don’t exercise to burn the extra fuel, your body will store the calories as fat.

Even eating one extra little banana per day (about 100 calories) can add up. In one month you will have consumed 3100 more calories than you needed to maintain your energy needs. At the end of one year, your scale will show you are up by 10 pounds.

One weekly meal that includes a bacon cheeseburger, fries and a shake (about 1500 calories) can put you on the road to obesity. Over a year, without significant additional exercise, that daily fast food meal alone can add up to a 20 pound weight gain per year.

The first step in taking control of your health is to learn how. Making a healthy lifestyle change is within your power. By making healthy changes in your diet and adding exercise to your daily routine, you will begin the road to better health and possibly even extend your life. Just like adults, obese children show signs of early heart disease. Teaching kids to eat right and exercise can also reverse the negative effects of their overeating.

Your Heart is a health guide. Scientific studies over many years support healthy food choices like the Mediterranean diet and vegetarian eating, too. Choose to eat healthy.

Make 2014 the year for better health choices for you and your family. Don’t smoke. Avoid sweets and all fried and fatty foods. Eat fresh fruits and vegetables and add exercise to your day.

Beginning today Your Heart is available at a reduced price in both paperback and Kindle through December 24th. To purchase, click on Kindle Heart book or Paperback Heart book

Happy Holidays

Holiday Sale: Heart Health Guide

Tis the Season of Good Cheer

This year give a gift that will last all year and maybe save a life.

winter holidayIf you know anyone with health issues that might benefit from a paperback science-based health guide, consider giving them:

Your Heart – Prevent and Reverse Heart Disease in Women, Men and Children.

The book is available free as a Kindle e-book through December 15th Your Heart E-book but for those who are not e-readers, Your Heart is also for sale through Amazon at the reduced price of $9.99 through December 24thBuy Your Heart the paperback

The Twelve Days Before Christmas Book Sale

HAPPY HOLIDAYS

For centuries, the Twelve Days of Christmas have been celebrated in many ways around the world. The traditional festive days begin December 25 – Christmas Day – and extend through January 5th.

Decorating homes with garlands, lights and trees brighten the darkness of winter. Many families give gifts on Christmas Eve or Day, others on the twelfth night. Giving to others is a long held tradition even for the nonreligious. The season of giving also presents a marketing opportunity for merchants with sales beginning after Halloween and extending into the New Year.

Like other merchant authors, I am offering a Twelve Days Before Christmas Sale on Amazon.
Below is a summary of my books. Sales details are at the bottom of this page.

 A LITTLE ABOUT MY BOOKS

Your Heart Prevent & Reverse Heart Disease in Women, Men & Children

Through years of medical practice, I wanted a book I could offer people to help them take control of their health. Once I retired and had more time, I wrote that book because I still sincerely want to provide people with the information to make healthy choices. Heart disease is the number one cause of death in adults and it can be prevented. If you are healthy and want to stay that way, or if you are overweight, have diabetes or heart disease, this science-based health guide reveals the causes of heart disease with actions to improve health.

Your Heart Book Cover- Finalwfontchg.2 (Small)The information in Your Heart covers: healthy eating, weight control, suggestions for physician consultation and laboratory studies to identify silent diseases that contribute to heart disease. If you know someone with a history of heart problems or someone with weight or diabetic problems, this could be a valuable reference. As a gift It provides information for improved health and longer life to all ages. Because early heart disease is evident in overweight children, the book contains information on how to keep kids healthy, too.

 Eyes of a Pedophile: Detecting Child Predators

Using the life of a notorious violent pedophile as an example of pedophile behavior, this true crime book is written to educate people and help protect children. Even if you do not usually read true crime, consider reading this to educate yourself and others.

Few families are spared. If the pedophile isn’t prosecuted, he will continue to harm children over a lifetime. This incurable mental disorder is found throughout the world in all cultures and results in harm to children everywhere. Men with the desire for sexual satisfaction from children are found in all professions and ages, pubescent teens to grandfathers.

SWEoaPCover5Most children are victimized by people they know; family members, family friends and those in positions of power. Pedophiles often seek jobs as teachers, preachers, priests, coaches, camp counselors, daycare and volunteer positions to allow them easy access to children. The purpose of the book is to educate people about how these men operate, so they may be more aware of risk situations, keep children safer and prosecute perpetrators.

Your Heart Kindle FREE Download December 13-15

Your Heart Kindle Reduced Price $2.99 December 16-24 (Usual price is $6.99. The price change is scheduled for December 16th but may take 24 hours to appear on Amazon.)

12 Days – December 13 – 24 Kindle price for Eyes is $2.99.

12 Days – December 13-24 Paperback books for Your Heart and Eyes of a Pedophile are both $9.99 (Usual price is $13.99.)

Wishing you good health and safety in 2014.