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Mind Body and Soul


Health and Wellness Magazine February / March 2013

You’d Better “RED”COGNIZE !! Know the Signs of a Heart Attack

Inside This Issue What you can do to control / Prevent Heart Disease

Heart Disease Facts America's Heart Disease Burden About 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men. Coronary heart disease is the most common type of heart disease, killing more than 385,000 people annually. Every year about 935,000 Americans have a heart attack. Of these, 610,000 are a first heart attack. 325,000 happen in people who have already had a heart attack. Coronary heart disease alone costs the United States $108.9 billion each year.3 This total includes the cost of health care services, medications, and lost productivity.

Deaths Vary by Ethnicity Heart disease is the leading cause of death for people of most ethnicities in the United States, including African Americans, Hispanics, and whites. For American Indians or Alaska Natives and Asians or Pacific Islanders, heart disease is second only to cancer. Below are the percentages of all deaths caused by heart disease in 2008, listed by ethnicity Race of Ethnic Group % of Deaths African Americans 24.5 American Indians or Alaska Natives 18.0 Asians or Pacific Islanders 23.2 Hispanics 20.8

Early Action is Key Knowing the warning signs and symptoms of a heart attack is key to preventing death, but many people don’t know the signs. In a 2005 survey, most respondents—92%—recognized chest pain as a symptom of a heart attack. Only 27% were aware of all major symptoms and knew to call 9-1-1 when someone was having a heart attack. About 47% of sudden cardiac deaths occur outside a hospital. This suggests that many people with heart disease don't act on early warning signs. Heart attacks have several major warning signs and symptoms: Chest pain or discomfort. Upper body pain or discomfort in the arms, back, neck, jaw, or upper stomach. Shortness of breath. Nausea, lightheadedness, or cold sweats.

Americans at Risk High blood pressure, high LDL cholesterol, and smoking are key risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors. Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including: Diabetes Overweight and obesity Poor diet Physical inactivity Excessive alcohol use

Protect Your Heart Lowering you blood pressure and cholesterol will reduce your risk of dying of heart disease. Here are some tips to protect your heart: Follow your doctor’s instructions and stay on your medications. Eat a healthy diet that is low in salt; low in total fat, saturated fat, and cholesterol; and rich in fresh fruits and vegetables. Take a brisk 10-minute walk, 3 times a day, 5 days a week. Don’t smoke. If you smoke, quit as soon as possible. Visit and for tips on quitting. More Info:

Pan-Roasted Chicken with Shallots Makes: 4 servings Serving size: 1 chicken breast and about 1/3 cup vegetables Start to Finish 20 mins Ingredients 8 shallots or 1 large onion 4 medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total) Salt and ground black pepper 1 tablespoon olive oil 1 medium zucchini, halved lengthwise and cut into 1/4-inch slices 1/4 cup snipped fresh parsley Directions Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes. Turn chicken. Add shallots to skillet.Cook for 8 to 10 minutes more or until chicken is no longer pink (170 degrees F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking. Reduce heat to medium low if chicken or shallots brown too quickly. Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.

Tip LUNCH: Chop up any leftover cooked chicken and zucchini and stir it into your low-sodium, broth-based, canned soup. Chunks of fresh chicken and vegetables adds more flavor to boring soups, and increases your protein intake.

Nutrition facts per serving: Servings Per Recipe 4 cal.(kcal)193 Fat, total(g)5 chol.(mg)66 sat. fat(g)1 carb.(g)9 Monosaturated fat(g)3 Polyunsaturated fat(g)1 fiber(g)1 sugar(g)2 pro.(g)28 vit. A(IU)875 Pyridoxine (Vit. B6)(mg)1 Folate(Âľg)40 Cobalamin (Vit. B12)(Âľg)0 sodium(mg)231 Potassium(mg)574 calcium(mg)40 iron(mg)2

HEART DISEASE 101 By Rachel Martin Also known as cardiovascular disease, heart disease is not one condition in itself but an umbrella term for a collection of cardiovascular maladies. Any disease or condition that affects the heart (cardio) or the blood vessels (vascular) falls under cardiovascular disease. This includes: Arrhythmia (abnormal heartbeat) Coronary artery disease (affects the arteries that supply blood to the heart, the most common cause of heart attack) Cardiomyopathy (disease of the heart muscle) Valvular heart disease (affects the heart valves) Pericardial disease (affects the pericardium, the sac that surrounds the heart) Congenital heart disease (heart problems present at birth) Heart failure, congestive heart failure (affects the heart’s ability to adequately pump blood throughout the body) Arteriosclerosis and atherosclerosis (thickening and hardening of the arteries) Hypertension (high blood pressure) Stroke (loss of blood-flow to the brain) Aneurysm (weakening or bulge in blood vessel) Peripheral arterial disease, claudication (blocked arteries and/or veins in the arms and legs) Vasculitis (inflamed blood vessels) Venous incompetence (blood flows the wrong way in veins) Venous thrombosis (blood clot in vein) Varicose veins (twisted and enlarged veins) Lymphedema (blocked lymphatic vessel, results in painful swelling) Heart disease is a permanent condition. There is no cure. As of 2004, the American Heart Association estimated that more than 79 million people in the United States are living with some form of cardiovascular disease. It is the number one killer of Americans, both men and women. Heart disease is the leading cause of disability in American women.

Who Is at Risk? There are controllable and uncontrollable risk factors for heart disease. Uncontrollable risk factors: Age (the older you get, the greater your chances of having heart disease) Gender (men are at higher risk) Post-menopause Family history (if heart disease runs in your family, your risk is higher) Congenital heart defects (heart problems you were born with) Controllable risk factors: Smoking Overweight or obesity High cholesterol High blood pressure Sedentary lifestyle Poor diet Type 2 diabetes High stress

SYMPTOMS AND CAUSES What Are the Symptoms? Often there are no symptoms of cardiovascular disease until there is a problem. Some people experience faintness, lightheadedness, nausea, chest discomfort or pain, extreme or unusual fatigue, and/or an irregular heartbeat. If you experience any of these symptoms, contact a doctor immediately. What Causes Heart Disease? Heart disease is sometimes caused by a defect in the heart or blood vessels at birth. It can be caused by another disease or condition, such as diabetes. Heart disease is also caused by these issues: Atherosclerosis—hardening and thickening of the arteries, often due to high cholesterol Smoking—harmful to the heart, decreases oxygen, increases blood pressure and clotting, and damages heart and blood vessel cells High blood pressure—puts extra strain on the heart and blood vessels

PREVENTION AND TREATMENT How Can You Prevent Heart Disease? While you can’t control your age, gender, or family history, decreasing the risk factors you can control will go a long way in preventing cardiovascular disease. Don’t smoke. Exercise regularly. Maintain a healthy weight. Control blood pressure. Control cholesterol (in particular, “bad” LDL cholesterol). Control diabetes. Eat a heart-healthy diet. Ask your doctor about taking aspirin. Manage stress. How Do Doctors Treat It? Doctors treat each specific type of cardiovascular disease according to what’s best for that condition. Coronary artery disease may be treated with bypass surgery, while arrhythmia may be treated with a pacemaker. Many doctors will advise a combination of lifestyle change (increasing activity, improving diet, etc.) as well as medical therapy (prescription medication, surgery, etc.).

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A Woman’s Heart –Unique Features of Cardiovascular Disease in Women Cardiovascular disease is the number one killer of women globally.1 Even though it is widely recognized that cardiovascular disease is the number one threat to women’s health, misconceptions still exist that cardiovascular disease is primarily a disease of middle-aged men. Cardiovascular disease affects women and men equally, yet many women still believe they are at greater risk from cancer than heart disease.2 FREE Webinar: A Woman’s Heart – Unique Features of Cardiovascular Health and Disease in Women Prevalence Cardiovascular disease is the leading cause of death in women in every major developed country and most emerging economies.3 Globally, over 7 million women die every year due to cardiovascular diseases.1 In the United States, cardiovascular disease causes nearly one death per minute - almost 420,000 female deaths per year.4 52% of female deaths in Europe are from cardiovascular disease.5 In Latin America, cardiovascular disease-related deaths disproportionately affect women.6 Heart disease and stroke cause 43.9% of deaths in women in China.7 Cardiovascular disease is largely preventable, and simple blood tests can help assess a person’s risk. Blood tests commonly used in risk assessment of cardiovascular disease include: Total Cholesterol HDL Cholesterol LDL Cholesterol Apolipoprotein A1 Apolipoprotein B Lipoprotein (a) hsCRP Fibrinogen Myeloperoxidase BNP/NT-proBNP The Gender Factor in Cardiovascular Disease Women and men are not equal when it comes to heart disease. There are several unique differences in risk factors, signs and symptoms, and outcomes in women compared to men


1 chart.html; accessed 11/27/12 2; accessed 11/27/12 3 Gholizadeh L, Davidson P. More similarities than differences: an international comparison of CVD mortality and risk factors in women. Health Care Women Int. 2008;29:3–22. 4 FACT SHEET: Cardiovascular Disease: Women’s No. 1 Health Threat. AHA/HPFS/1/2012; American Heart Association 5 Nichols M, Townsend N, Scarborough P, Luengo-Fernandez R, Leal J, Gray A, Rayner M (2012). European Cardiovascular Disease Statistics 2012. European Heart Network, Brussels, European Society of Cardiology, Sophia Antipolis 6 Tejero, M.E. Cardiovascular disease in Latin American women. Nutrition, Metabolism & Cardiovascular Diseases (2010) 20, 405e411 7 cardiology-scientific-sessions-2010/press/press-releases/detail/article/90-of-chinese women-are-unaware-that-heart-disease-and-stroke-are-their-number-one-killers/; accessed 11/27/12

When a heart attack strikes, it doesn’t always feel the same in women as it does in men. Women don't always get the same classic heart attack symptoms as men, such as crushing chest pain that radiates down one arm. Those heart attack symptoms can certainly happen to women, but many experience vague or even “silent” symptoms that they may miss. Recommended Related to Heart Disease Heart Palpitations Heart palpitations are a feeling that your heart is beating too hard or too fast, skipping a beat, or fluttering. You may notice heart palpitations in your chest, throat, or neck. Heart palpitations can be bothersome or frightening. They usually aren't serious or harmful, though, and often go away on their own. Most of the time, they're related to stress and anxiety or to consumption of stimulants such as caffeine, nicotine, or alcohol. Palpitations also often occur during pregnancy. In about one... Read the Heart Palpitations article > > These six heart attack symptoms are common in women: Chest pain or discomfort. Chest pain is the most common heart attack symptom, but some women may experience it differently than men. It may feel like a squeezing or fullness, and the pain can be anywhere in the chest, not just on the left side. It's usually "truly uncomfortable" during a heart attack, says cardiologist Rita Redberg, MD, director of Women’s Cardiovascular Services at the University of California, San Francisco. "It feels like a vise being tightened." Pain in your arm(s), back, neck, or jaw. This type of pain is more common in women than in men. It may confuse women who expect their pain to be focused on their chest and left arm, not their back or jaw. The pain can be gradual or sudden, and it may wax and wane before becoming intense. If you're asleep, it may wake you up. You should report any "not typical or unexplained" symptoms in any part of your body above your waist to your doctor or other health care provider, says cardiologist C. Noel Bairey Merz, MD, director of the Barbra Streisand Women's Heart Center at CedarsSinai Medical Center in Los Angeles. Stomach pain. Sometimes people mistake stomach pain that signals a heart attack with heartburn, the flu, or a stomach ulcer. Other times, women experience severe abdominal pressure that feels like an elephant sitting on your stomach, says cardiologist Nieca Goldberg, MD, medical director of the Joan H. Tisch Center for Women’s Health at NYU Langone Medical Center in New York. Shortness of breath, nausea, or lightheadedness. If you're having trouble breathing for no apparent reason, you could be having a heart attack, especially if you're also having one or more other symptoms. "It can feel like you have run a marathon, but you didn't make a move," Goldberg says. Sweating. Breaking out in a nervous, cold sweat is common among women who are having a heart attack. It will feel more like stress-related sweating than perspiration from exercising or spending time outside in the heat. "Get it checked out" if you don't typically sweat like that and there is no other reason for it, such as heat or hot flashes, Bairey Merz says. Fatigue. Some women who have heart attacks feel extremely tired, even if they've been sitting still for a while or haven't moved much. "Patients often complain of a tiredness in the chest," Goldberg says. "They say that they can't do simple activities, like walk to the bathroom." Not everyone gets all of those symptoms. If you have chest discomfort, especially if you also have one or more of the other signs, call 911 immediately.

Herbal Alternative Red Raspberry Red Raspberry is rich in minerals and vitamins that promote the health of hair, skin, nails, bones and teeth. It has an old reputation as a woman's friend that helps to tone the uterine muscles (particularly valuable during labor and delivery and recovery after birth). Moreover, Red Raspberry is said to provide relief for heavy cramping and excessive bleeding during menstruation. History: Red Raspberry is a deciduous bramble with perennial roots, native to many parts of Europe, but has wide distribution from the polar regions down through temperate North America, Europe and Asia, following higher elevations as it reaches the more southerly latitudes. Red Raspberry is a shrub with erect, spiny, woody, thorny stems (called canes) that bear irregularly-toothed, pale green leaves and pretty white flowers, followed by deep red fruit, and it may grow to a height of six feet. The berries are edible and highly nutritious, with a delicate, complex flavor. The brambles may be found growing wild in dry or moist woods, thickets, untended fields and roadsides, but prefers moist, slightly-acid, well-drained loam, rich in humus, in full sun or partial shade. Fossil evidence shows that Raspberries were part of the human diet from very early times, and their presence is noted as both a food and part of herbal medicine in the ancient writings of the Greeks, including Aeschylus (c.525-456 B.C.), and the physician, Hippocrates (460-357 B.C.). The Romans used Red Raspberry to treat sore mouths and inflammation of the bowel, and it was mentioned in the works of Propertius (c.50-16 B.C.). The leaves, bark and fruits are employed herbal medicine. It is said that early settlers brought Red Raspberry with them, but there was already a hardier variety growing in North America, where several Native Americans were using it as a food and in herbal remedies. Red Raspberry has been included for hundreds of years in folk medicine as an astringent and women's aid and was considered important enough to be listed in the United States Pharmacopoeia in 1882. In the days when "natural" childbirth and midwives were the only way to have a baby, Red Raspberry was the herb of choice. In the 1920s, British researchers isolated a substance called fragerine from the leaves, which was found to be a relaxant that reduces muscle spasms in the uterus. In both Chinese and European herbal medicine, Raspberry Leaf tea is a classic herbal preparation for pregnant women, which is administered to prepare them for childbirth. Red Raspberry was once also used during pregnancy to ease nausea and morning sickness, prevent miscarriage and increase the production of breast milk, but it is not recommended in this manner now (particularly in the earlier months), because of the possibility of uterine contractions. Some of the constituents in Red Raspberry include flavonoids, high concentrations of tannins, alpha- and beta-carotene, alkaloids (fragarine), organic acids (caffeic acid, ellagic acid, ferulic acid, etc.), geraniol, lutein, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, silicon, zinc, B-vitamins and vitamins C and E.

Beneficial Uses: Red Raspberry is considered an excellent astringent, which makes it an effective treatment for a number of complaints. The high tannin content is said to help to control diarrhea by preventing the flow of fluids into the intestines, thereby helping to solidify the stool. The tannins are also thought to be most likely responsible for controlling nausea and vomiting as well. Once again, the tannins are said to cause proteins in healing skin to cross-link and form an impermeable barrier. Red Raspberry has been used for centuries to strengthen the reproductive system in women, particularly during pregnancy. The herb is thought to tone and regulate the uterine muscles. If the smooth muscle is tight, the herb is said to relax it; likewise, if the muscle is relaxed Red Raspberry causes contractions, and when taken during the last two months of pregnancy, it is believed to strengthen and tone the uterine muscles and stimulate labor and delivery and possibly even help to shorten delivery and ease pain. After birth, Red Raspberry is taken for several weeks to help reduce swelling and bleeding and return the uterus to its normal tone. By toning the pelvic muscles, Red Raspberry has been used as a traditional remedy for bed-wetting. To further support women's health, Red Raspberry is said to relieve heavy cramping during menstruation. The ferulic acid content in the herb is said to be a uterine relaxant, stimulating the muscles that support the uterus and allowing for easier menstrual flow. It is thought to help relieve premenstrual syndrome (PMS) and also reduce excessive menstrual bleeding. There are reports that Red Raspberry may also help to alleviate hot flashes. Red Raspberry is said to possess antiviral properties, and some studies have shown that it kills virus (including herpes) and fungi in cell cultures. It was said to be effective against herpes virus II, influenza virus, and polio virus I, among others. The lutein content in Red Raspberry is believed to be beneficial to good eye health. It is a carotenoid that may be found in many fruits and vegetables, and researchers have claimed that this nutrient may significantly decrease the risk of developing macular degeneration of the eyes. Even normalsighted people taking this supplement have reported reduced glare and sharper vision, and it may also be helpful for anyone exposed to brilliant sunlight or computer screens on a daily basis. The highly nutritious qualities of Red Raspberry have been effective in promoting healthy hair, nails, skin, bones and teeth. The silicon and magnesium content is said to be very helpful for improving the quality of hair. There are claims that silicon (which can be found in vegetables, fruits, horsetails and oats, etc.) will strengthen hair, and it also seems to cause thickening of hair and nails within weeks. There are also reports that it promotes faster growth. Used as an antiseptic and astringent, Red Raspberry is said to stop burns from oozing and is thought to make an effective gargle for mouth and throat inflammation. Topical applications include treatments for chancre (canker) and other mouth sores, eye problems in a soothing eyewash and in a douche for vaginal discharge. *Provided itself beneficial in research that did not involve people, the study could have been done in a test tube, petri dish or animals for Therapeutic use, Colds, Cramps, Diarrhea, Dysentery, Flu, Hemorrhoids, Inflammation, Intestinal Disease, Labor, Menstrual Pain, Oral Inflammation, Sore Throat, Tonsillitis, Uterine Bleeding, Wounds. Contraindications: Pregnant women should not use Raspberry until the last two months of pregnancy, and then, only under the supervision of a knowledgeable physician.



Eggs and Canadian Bacon in Pita Pockets Makes: 4 servings Start to Finish 15 mins Views Nutrition Facts Ingredients 1 cup refrigerated or frozen egg product, thawed, or 4 eggs, slightly beaten 3 ounces Canadian-style bacon, finely chopped 3 tablespoons water 2 tablespoons sliced green onion (optional) 1/8 teaspoon salt Nonstick cooking spray 2 large whole wheat pita bread rounds, halved crosswise Directions In a medium bowl, stir together egg product, Canadian bacon, the water, green onion (if desired), and salt. Lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking about 2 minutes or until egg mixture is cooked through but is still glossy and moist. Remove from heat. Fill pita halves with egg mixture. Nutrition facts per serving: Servings Per Recipe 4 cal.(kcal)148 Fat, total(g)2 chol.(mg)11 sat. fat(g)1 carb.(g)19 fiber(g)2 sodium(mg)585

*Percent Daily Values are base on a 2,000 calorie diet

Exercise: 7 benefits of regular physical activity You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. By Mayo Clinic staff Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life. No. 1: Exercise controls weight Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores. No. 2: Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. No. 3: Exercise improves mood Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores. No. 5: Exercise promotes better sleep Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep. No. 6: Exercise puts the spark back into your sex life Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise. No. 7: Exercise can be fun Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new. The bottom line on exercise Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if


Keeping Your Emotional Health What is good emotional health?

People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They feel good about themselves and have good relationships. They can keep problems in perspective. Even people who have good emotional health can sometimes have emotional problems or mental illness. Mental illness often has a physical cause, such as a chemical imbalance in the brain. Stress and problems with family, work or school can sometimes trigger mental illness or make it worse. However, people who are emotionally healthy have learned ways to cope with stress and problems. They know when to seek help from their doctor or a counselor.

What about anger?

People are sometimes not aware of what causes their anger, how much anger they are holding inside or how to express anger appropriately. You may be angry about certain events, your own actions or other people's actions. Many little things can build up to make you feel that life is unfair. If you find yourself becoming increasingly irritable or taking unhealthy risks (such as drinking too much or abusing drugs), you may have a problem dealing with anger. It's very important to talk with your doctor or a counselor about getting help.

Tips on dealing with your emotions

Learn to express your feelings in appropriate ways. It's important to let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside takes extra energy. It can also cause problems in your relationships and at work or school. Think before you act. Emotions can be powerful. But before you get carried away by your emotions and say or do something you might regret, give yourself time to think. Strive for balance in your life. Make time for things you enjoy. Focus on positive things in your life. Take care of your physical health. Your physical health can affect your emotional health. Take care of your body by exercising regularly, eating healthy meals and getting enough sleep. Don't abuse drugs or alcohol.

What can I do to avoid problems? First, try to be more aware of your emotions and reactions. To help you do a better job of managing your emotional health, learn to identify and address the reasons for sadness, frustration and anger in your life. The box to the right gives some other helpful tips.

How does stress affect my emotions? Your body responds to stress by making stress hormones. These hormones help your body respond to situations of extreme need, such as when you are in danger. But when your body makes too many of these hormones for a long period of time, the hormones wear down your body -- and your emotions. People who are under stress a lot are often emotional, anxious, irritable and even depressed. If possible, try to change the situation that is causing your stress. Relaxation methods, such as deep breathing and meditation, and exercise are also useful ways to cope with stress.

Can emotional problems be treated? Yes. Counseling, support groups and medicines can help people who have emotional problems or mental illness. If you have an ongoing emotional problem, talk to your family doctor. He or she can help you find the right type of treatment.,-body-and-soul.htm

Why men are living longer

New research suggests that men alive now may have a life expectancy of 87. But can all men take advantage of the men's health revolution? There's always lots of bad news out there about men's health. Men smoke and drink more than women. We're more reckless and less likely to see a doctor. We get into fights, drive too fast and take more illegal drugs. The net result is that the longevity gap between men and women is, on average, between four and five years. But now here's some good news, just for a change. And it's a bit of a humdinger. Some experts say that adult males will soon have the same life expectancy as adult women, for the first time since records began. They also say that by the time today's 12-year-old boys reach 30, they can expect to live another 57 years, to a grand old age of 87 years and more. Here's why men are closing the longevity gap, and how you can cash in on the revolution in men's health whatever your age. Why is there a longevity gap in the first place? The longevity gap is largely down to that pesky lifestyle thing. Men might know what's good for them, but often don't practice it. Smoking is the worst culprit. That alone is responsible for more than a quarter of all cancer deaths in the UK, and there were around 102,000 smoking-related deaths in the UK in 2009. More men smoke than women, though the gap is not large. But a lot more men than women are classified as hazardous drinkers, and far more men end up in fights and accidents. Add to that the results of a study by the International Food Information Council, which found that far more women than men eat healthy foods, and the longevity gap is easily explained. And there's something else, besides. Researchers looking at other species have also noted longer female lifespan, leading to the suggestion that males in general are genetically weaker in terms of longevity. What does the new research say? The gap between male and female lifespan in the UK has been narrowing for a number of years. In the decade up to 2010, male life expectancy increased by three years, closing the longevity gap by a year. But now Professor Leslie Mayhew, a statistician at City University, London, thinks men could soon be living as long - and perhaps even longer than women. He has calculated that a boy born in 2000, who reaches the age of 30, is likely to live as long as his female contemporaries. And Professor Mayhew also says that the boy has every chance of living well past his 80s, with 87 becoming the average lifespan for men who make it out of their 20s. It's interesting to note that these new figures only kick in once men reach 30. That's largely because the longevity gap is skewed by the number of reckless, violent or plain unfortunate men who don't make it out of their 20s. If men gave up taking silly risks such as drink driving, the figures could look even better. On MSN Him: men and addiction: know the facts

So what's driving the men's health revolution? It seems that lifestyle improvements and medical advances might just be trumping any genetic disadvantage men face. "There has been a huge decline in the numbers working in heavy industry; far fewer males smoke than before and there is much better treatment for heart disease, which tends to affect more males than females," Professor Mayhew told a Sunday newspaper. Heavy industries like mining caused many premature male deaths through accidents and work-related disease. They also promoted a culture of ill health. Put simply, if you worked in a mine all day then a bit of comfort drinking and smoking might have been inevitable. But along with reduced smoking uptake, combating heart disease is the biggest success story. For that we have medical science to thank. Men are still up to three times more likely than women to suffer a heart attack, but more and more men are surviving them. But I'm over 30 already? How can I benefit? Professor Mayhew's figures are based on national trends, which are in turn based on predicted lifestyle changes. In other words, the rate of improvement is an average of what all men might do. In a couple of decades, all men at 30 might have an average life expectancy of 87, based on present rates of improvement. But individual men can leap ahead of the estimate by implementing those changes now. Nothing is set in stone. In Sweden, experts have predicted that the merging of male and female life expectancy will come sooner, by 2024 at the latest. That's simply because more men are adopting healthier lifestyles sooner than in the UK. But in Russia, the longevity gap is stuck at a whopping 12 years. So if you want to live to 87 and beyond, forget the fatalism of your genes. If you do all that boring stuff you've heard about before - eating your five-a-day, drinking sensibly, exercising regularly, staying safe, seeing the doctor when something's wrong and stop smoking - you're giving yourself the best chance of leaping ahead of statistical trends. In other words, this research is the most hopeful piece of men's health news in a long time. It says that it isn't our destiny to die earlier than women, and that both genders can live to an equally ripe old age. The study describes what Professor Mayhew calls the "well entrenched" trend of increasing male life expectancy. That's got to be worth celebrating.

Heart-Healthy Tips for Men Over 50 At 25, as a second baseman and Navy athletic instructor, I weighed 145 pounds; by age 50, I'd ballooned up to 195 pounds. Not bad on a six-foot-three frame, but I'm five-eight. My family doctor told me I was headed for some big-time cardiovascular and other medical problems. After screenings, the doctor launched me on a heart-healthy diet and exercise regimen. Here are some key things I did to get heart-healthy: No Smoking Although I was never a smoker, quitting smoking can be one of the biggest things a man over 50 can do for his heart health and overall health. Heart-Healthy Exercise Schedule It had been almost 20 years since I'd done any regular physical exercise. My daily life was mostly eight hours sitting in an office and four of TV, with even less activity on weekends. My doctor told me to get into the routines gradually, not to overdo any exercise to the point of exhaustion or uncomfortably rapid heartbeat. I started with a daily 30-minute early morning hike. At first, it was more of a stroll. After several weeks, I quickened my stride. Later, I jogged 20 and walked 20 paces. Additionally, I recaptured some early swimming skills at health club four nights a week. At first, all I could do were four 50-yard laps. Then, after several months, I was completing eight and gradually extended to 20 laps. I joined the health club's aerobic exercise class on Saturday and Sunday afternoons. To supplement my walk, jog and swim routines, I did push ups, flexing and stretching exercises.

Heart-Healthy Diet Plan In addition to regular exercise, I had to drastically change my eating habits if I wanted to knock off the extra 50 pounds that were endangering my heart. First, my doctor had me list an honest account of a typical day's food intake. It should have been no surprise, but the estimate was 3,000 calories. The normal amount for my age and height to maintain weight is 2,000. To lose, I had to cut back to 1,500 daily. As with the exercise, I eased into my diet gradually. The diet part was easy to understand, because he gave me precise lists of what to eat and how much. I cut out salt, red meat, high fat foods and concentrated on grains, fruits, and vegetables.

Say Goodbye to Junk Foods and Alcohol First to go were junk foods, desserts, cake, bread, butter and fatty meats. My new diet consisted of seafood, poultry, lean meat, fresh fruits, vegetables, grains and other fiber foods. Instead of sugarloaded sodas, I drank fruit juices and lots of water. The toughest change in my routine was to cut out all beer and other alcoholic drinks until my weight was normal again. Additionally, instead of three heavy meals a day of 1,000 calories each, my doctor changed it to four light meals of no more than 400 calories each. In that way, I was less likely to feel the need for snacking.

Check Progress Regularly With Your Doctor Along with the exercise and diet, I was monitored every two weeks at my doctor's office. I had my blood pressure checked, was weighed and heartbeat measured. Within a month, I was pleasantly surprised to learn I had lost ten pounds. At that rate, I thought I'd take off the other 40 in four more months. However, because of occasional cheating on the diet, it took me a year to get from 195 to 145. That was more than 15 years ago. I still weigh in at 145 pounds, and with regular diet and exercise, feel better than I have for many years.

Adding More Fiber In Your Diet One of the main reasons we are hearing more about eating whole grains is because people are not consuming enough fiber. Fiber is important for two main reasons. Insoluble fiber helps maintain a healthy digestive system and helps to fill you up after a meal. Soluble fiber helps by lowering blood cholesterol, thus helping to prevent heart disease. Eating more fiber requires eating more whole grains and at least 5 total servings of fruits and vegetables everyday. Most adults need between 25 and 40 grams of fiber every day. For kids between the ages of 3 and 18, nutrition experts recommend that a child’s daily intake of fiber should equal “age + 5 grams”. For example, a 9-year-old child would need about 14 grams of fiber, 9+5=14. Below are some simple ways to add more fiber to your diets at home: Eat more whole grain breakfast cereals, such as oatmeal, cheerios, Raisin Bran, shredded wheat, Total and Wheaties. Add “natural” sugar to these cereals with fresh fruit sprinkled on top or mixed into the cereal. Add more beans to meals, such as chili, salads, or soups. Buy whole grain breads, pitas, English muffins, etc. Snack on vegetable sticks, fruit or popcorn Eat a salad at least once a day as a meal or as a side dish Fill half of your plate with fruits and vegetables Make breakfast smoothies with fresh fruit Add extra sliced vegetables, like peppers, to a pizza Eat whole fruit instead of drinking juice If you eat canned soups (go for lower sodium varieties) or make homemade soup, add in extra vegetables (may be frozen or fresh)

Should I Snack? The answer is, “that depends”. Snacking can be a part of a very healthy diet and it can be essential too. The average meal takes about 4 to 5 hours to digest, so if more than 5 hours will pass between meals, then planning a sensible snack makes sense to hold you over until your next meal. For some people they prefer to eat smaller meals more often. If this sounds like you, then you may need snacks to satisfy your appetite from one meal to another. The challenge with snacking is when it is mindless and excessive. Americans in general have a bad habit of mindless eating, which essentially means that we eat because it’s fun, it’s social, we’re bored, we’re distracted, and the list goes on. It’s important to plan for snacks so that we don’t overeat or indulge in snacks that are laden with hidden fats and sugars. You want snacks that will help maximize your performance. It’s also important to balance your choices with a variety of options from all food groups. This will help ensure you meet all your nutrient needs for the day. Finally, listen to your body. This means eating when you are hungry and stopping when you are perfectly content. This will help avoid overindulging in snacks. Read below for some Power Snacking ideas: Keep it simple. A healthy snack is one that takes little preparation and is always within easy reach. Stock the refrigerator or pantry with “help yourself” nutritious foods such as whole grain breads and bagels, low-fat granola or trail mix and single-serving yogurt. Watch “liquid” calories. They add up fast! Offer some of these smart snacks with color and crunch appeal: Sliced fresh fruit or sliced fresh vegetables with low fat dip Whole grain crackers and low-fat cheese or peanut butter Low fat yogurt with cereal or fruit Baked tortilla chips and salsa with Homemade frozen yogurt pops Pretzels? look for lower sodium options Popcorn without loads of melted butter ½ sandwich and a piece of fruit A bowl of oatmeal with sliced fruit and made with 1% milk Tuna and crackers A bowl of vegetable soup A modest handful of almonds and a glass of milk

TAKING THE HANDCUFFS OFF GOD Faith isnt something that we do. Rather, its something that God does to us when we suspend our disbelief and place our trust in him. God is the source of all good things, and that includes faith. Faith belongs to God and comes from him. When we suspend our disbelief, faith takes control. We get out of the way and stop limiting God. We take the handcuffs off God so that He can start working miracles in our life. We don’t have to have faith. It’s faith that has to have us. When faith takes over, our expectations change. God shows us who we are and what we can do with our lives. Faith is like a mighty river dammed up by unbelief. When we suspend our disbelief and get out of the way, a might river of faith starts to flow and fills our lives with positive expectations. When we get in agreement with God, faith takes over, and there is no limit to how good our life can become.

A SURVIVOR’S STORY Health was much on Alicia McDine’s mind in 2008, but it wasn’t her own health she was worried about. Her mother had passed away in January of that year following a long battle with staph infection complications; Alicia had been her full-time caretaker for more than a year. Alicia was used to pushing aside her own health concerns — some shortness of breath here, a twinge in her chest there — while she coped with her mom’s death. And after that she refocused on her husband Shawn and son Jonathan, then 8. But the self-neglect all came to a head on July 16, 2008, when she suffered a major heart attack at age 39. “It was just an ordinary day,” Alicia says. “Jonathan and I had spent the day with my dad, and I started having a weird feeling on the left side of my neck.” The pain wouldn’t recede, even after Alicia had settled into her recliner to relax. At first, it didn’t even occur to her that it could be a heart attack — her father had once described his heart attack as feeling like an elephant was sitting on his chest, and this felt nothing like that. But when she called Shawn, a paramedic, and described her growing symptoms — sweating, chills and pain down her left arm — he told her to get to the hospital immediately. Within a week, Alicia had triple bypass surgery; then after another scare in the hospital, a follow-up surgery was required. She was also diagnosed with Type 2 diabetes. She was in the hospital for more than a month, but as soon as she returned home and was able, she eagerly began cardiac rehabilitation. “Once you’ve been through such a big ordeal, you’re scared to do anything for fear you might have another heart attack,” Alicia says. “But in rehab, they start you off really slowly, and it gives you confidence.”

It wasn’t easy. After one frustrating session, during which Alicia lamented that she couldn’t do nearly as much as she used to, a nurse told her, “You have to get used to a new normal.” Alicia adopted that as her mantra to keep pushing through her rehabilitation. That kind of emotional support is a crucial part of cardiac rehab, a process that many people assume is devoted simply to physical recovery. “I didn’t realize it at first, but I was depressed after my heart attack,” she says. “What affected me most was being so young — at cardiac rehab, it would be me and a room full of senior citizens.” If embracing a “new normal” was one of the greatest lessons Alicia took from her recovery, equally important was the proactive approach she learned to take to her health. Nearly three years after her heart attack, Alicia continues to takes classes at her local hospital on nutrition and managing her diabetes so she can constantly make changes to her lifestyle. She is diligent about fitting in her 30 minutes a day of exercise, often opting for a workout on the Wii Fit or walks around her neighborhood. Complications from diabetes and her now weakened heart make strenuous exercise difficult, but she works closely with her doctors to make sure she’s doing all she can. With any luck, Alicia will never again have to go through the intensely stressful caretaking situation doctors believe triggered her heart attack. But as a precaution — and for a better quality of life — she’s taken steps to better manage her stress. “I used to internalize everything and keep it all in. Now I know if something bothers me, I have to stop and fix it or talk it through,” she says. “And every night I sit down and read the paper for 20 to 30 minutes. That’s my ‘me time,’ and it helps me de-stress.” “The doctor told me twice that I shouldn’t be here,” she adds. “It makes me more grateful for the time I have, and I want to take advantage of every opportunity.” Read more

Turkey Stroganoff Makes: 4 Serving size: 1 cup turkey mixture and about 1/2 cup cooked noodles Start to Finish 30 mins Ingredients 4 ounces dried whole wheat or plain noodles 1 8 ounce carton light dairy sour cream 2 tablespoons all-purpose flour 1 tablespoon olive or canola oil 1 pound turkey breast tenderloin, cut into bite-size slices 8 ounces sliced fresh mushrooms 2 cups fresh broccoli florets 1 1/2 cups reduced-sodium chicken broth 1/2 teaspoon onion powder 1/4 teaspoon ground black pepper

Directions Cook noodles according to package directions. Drain; keep warm. In a small bowl stir together sour cream and flour; set aside. Meanwhile, in a large skillet heat oil over medium-high heat. Add turkey. Cook and stir for 4 to 5 minutes or until browned and no longer pink inside. Remove from skillet. Add mushrooms to skillet. Cook and stir for 3 minutes. Add broccoli. Cook and stir for 2 minutes more or until mushrooms are browned and tender and broccoli is crisp-tender. Add broth, onion powder, and pepper to skillet. Bring to boiling. Whisk in sour cream mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir turkey into mixture in skillet; heat through. Serve turkey mixture with noodles.

Nutrition facts per serving: Servings Per Recipe 4 cal.(kcal)372 Fat, total(g)11 chol.(mg)90 sat. fat(g)5 carb.(g)34 Monosaturated fat(g)4 Polyunsaturated fat(g)1 fiber(g)5 sugar(g)3 pro.(g)37 vit. A(IU)437 vit. C(mg)42 Thiamin(mg)0 Riboflavin(mg)1 Niacin(mg)12 Pyridoxine (Vit. B6)(mg)1 Folate(Âľg)121 Cobalamin (Vit. B12)(Âľg)1 sodium(mg)328 Potassium(mg)783 calcium(mg)121 iron(mg)3

Apples and Granola Breakfast Crisp Makes: 4 Serving size: 1/2 cup Prep 15 mins Cook 10 mins Stand 10 mins Ingredients 1 tablespoon butter 2 medium apples (such as Rome or Pink Lady), peeled if desired, cored, and quartered 1 tablespoon packed brown sugar 1/2 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger Dash ground cardamom or ground cinnamon 1 6 ounce container fat-free plain Greek yogurt (such as Fage) or fat-free plain yogurt 1 teaspoon finely shredded lemon peel 4 teaspoons honey 1/4 cup low-fat granola


Nutrition facts per serving:

In a medium skillet, heat butter over medium heat. Add apples and cook about 5 minutes or until apples are golden brown, turning occasionally. Reduce heat to medium-low. Stir in brown sugar, ginger, and cardamom. Cook and stir for 5 minutes or until apples are nearly tender. Remove skillet from heat. Cover and let stand for 10 minutes until apples are tender. Meanwhile, combine yogurt with lemon peel. Divide cooked apples among four individual serving bowls. Top with Greek yogurt. Drizzle with honey. Sprinkle with granola.

Servings Per Recipe 4 cal.(kcal)145 Fat, total(g)3 chol.(mg)8 sat. fat(g)2 carb.(g)26 Monosaturated fat(g)1 fiber(g)2 sugar(g)20 pro.(g)5 vit. A(IU)243 vit. C(mg)4 Thiamin(mg)0 Riboflavin(mg)0 Niacin(mg)1 Pyridoxine (Vit. B6)(mg)0 Folate(Âľg)60 Cobalamin (Vit. B12)(Âľg)1 sodium(mg)56 Potassium(mg)102 calcium(mg)61 iron(mg)0

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InSpirit Magazine February / March 2013  

This is a health and wellness magazine that pays attention to your total self, Mind, Body and soul. This issue focuses on heart disease

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