Today’s topics includes the stress heart relationship and how moving slow could kill you.
 

The Number One Reason To Get A Massage

Researchers found that “Easily distressed individuals may be at higher risk of heart disease.”  The population of men and women were studied over 15 years an those found to have high scores were 37% more likely to develop a cardiovascular incident.  This does not mean that if you have stress you will have a cardiac event but who wouldn’t want to relax?  The bottom line is, make time for yourself, relax, enjoy the weather, go to the spa but don’t move too slow.

Slow Walking Linked to Early Death

Walking or gait speed is a strong predictor of disability and death in the geriatric population.  The average age of the subject population was 61 years and researchers found that over the 3 year study subjects who decreased 10 centimeters/second in their walking speed led to an increase of 26% risk of premature death.  Bottom line:  Continue to exercise regularly following a program that includes cardio and resistance training and allows proper progression and overload to maintain or increase function as you age.

1) Phend, C. (2013).  Heart A Vulnerable State of Mind.  MedPage Today.  http://www.medpagetoday.com/MeetingCoverage/EuroPRevent/38573

2) Boyles, S. (2013).  Slow Pace Linked To Early Death In Renal Patients.  MedPage Today. http://www.medpagetoday.com/Nephrology/GeneralNephrology/38564

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Brent

Owner, Exercise Physiologist at Body By Brent LLC

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Here’s another Monday edition of the current medical and health news.  Today’s topics include six risk factors for heart health in women and how heart health is linked to cognitive health.

Six Risk Factors of Atrial Fibrillation in Women

Atrial fibrillation is an arrhythmia or irregularity in a heartbeat where a person’s heart will beat very fast and irregularly.(3)  The six risk factors are: age, weight, height, systolic blood pressure, two or more alcoholic drinks per day, and smoking history.  The authors noted that adding genetic markers did not significantly improve prediction scores.  What this means.  Very easily attainable information from a doctor’s visit or to a health professional can help you determine if you need to modify any risk factors.  Other good news,  weight, blood pressure, alcoholic drinks and smoking history are MODIFIABLE risk factors.  

Atrial Fibrillation’s Link to Mental Health

Researchers found that atrial fibrillation was linked to cognitive impairment as well as dementia.  History of a stroke increases this risk more than twice.  Looking back at the first article there are modifiable risk factors that you can work on to reduce your risk.  Exercise is a great way to modify the mentioned risk factors.

Consult with your physician, doctor or qualified health care professional to determine the appropriate process of modification of risk factors.  For more information on atrial fibrillation please visit here.   

1) Kaiser, C. (2013).  Six Factors Best Predict Afib Risk in Women.  MedPage Today. http://www.medpagetoday.com/Cardiology/Prevention/37578

2) Kasier, C.  (2013). Afib Linked to Cognitive Decline.  MedPage Today.  http://www.medpagetoday.com/Cardiology/Dementia/37660

3) “What is atrial fibrillation?”.  National Heart, Lung and Blood Institute.  Accessed on 3/25/2013. http://www.nhlbi.nih.gov/health/health-topics/topics/af/.

Photo Image: Stuart Miles / FreeDigitalPhotos.net

Image: Stuart Miles / FreeDigitalPhotos.net

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What Walking Can Do For Stroke Rehab 

Stroke patients that walked several times a week for 30 minutes were able to improve endurance and stamina.  The simple task of walking repeatedly may also allow for greater self-efficacy.  This is great news being that walking has little to no cost and can be done carried out with the help of family members.

Easy Way or the Lifestyle Way

Disclaimer: Do not stop taking any medications that your doctor has prescribed.  Consult with a physician before changing any medications.  

I only ask for you to think about your mindset when it comes to drugs.  Are the medications that your taking absolutely necessary for you to function and have a healthy lifestyle?  Or are they a crutch?  An easy fix?  Here’s a quote from the article.  You can read it and formulate your own opinion.

 1) Kaiser, C.  (2013).  Brisk Walking Steps Up Stroke Rehab.  MedPage Today.  http://www.medpagetoday.com/Cardiology/Strokes/37770

2) Fauber, J.  (2013).  Big Bucks, No Benefits With Many Drugs.  MedPage Today.  http://www.medpagetoday.com/Cardiology/Dyslipidemia/37772

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Owner, Exercise Physiologist at Body By Brent LLC

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Today’s current medical news includes a possible link between breast cancer and post traumatic stress disorder (PTSD) and diabetes. As always, B3 Healthy!

Therapy is Healthy in Breast Cancer

Exercise can be a great way to relieve stress  and keep the body healthy physically.  Therapy can be used to keep the mind stress free and healthy.  A study found that 25% of women diagnosed with breast cancer experienced post traumatic stress disorder (PTSD).  There is no doubt that being diagnosed with any form of cancer poses challenges in life.  The researchers documented that early detection of PTSD helped greater manage the symptoms.  Mental health is equally important as physical.

One Major Contributor to Diabetes

Researchers predicted that the increased availability of sugar in the last decade may be the most important contributor to the increase in diabetes.  Obesity seemed to exacerbate the prevalence of diabetes.  There was no information provided on the different types of sugar.  Bottom Line:  Poor diet and lack of exercise is at the root of ingesting high sugar diets and obesity.

1) Struck, K. (2013). PTSD Often Seen With Breast Cancer Diagnosis.  MedPage Today.  http://www.medpagetoday.com/HematologyOncology/BreastCancer/37627.

2) Walsh, N.  (2013).  Diabetes: It Is All About Sugar.  MedPage Today.  http://www.medpagetoday.com/PrimaryCare/Diabetes/37621.

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Diets Low in Processed Foods Help You Live Longer

 
Eating a diet rich in unrefined olive oil and nuts lowered the rate of major cardiovascular events by nearly 30% compared to people who followed a low-fat diet.  It’s no surprise that the foods you put into your body make a big difference.  A Mediterranean diet typically consists of olive oil, fruit, nuts, vegetables, legumes, some fish and poultry, and limited amounts of dairy products, red meat, soda drinks, processed meats, and sweets.  Bottom line is less processed foods equal a healthier you!
 

Is Technology A Woman’s Worst Friend?

 
We are less active today then we were 50 years ago, that’s a no brainer.  Women in 1965 burned 4,663 calories per week doing chores around the house.  In 2010 that number dropped to 2,806 per week in 2010.  In that same time period TV watching time increased 200%.  Get out and get moving or turn the commercials into a reason to get extra exercises in.

1) Smith, M.  (2013).  Mediterranean Diet Curtails Heart Troubles.  MedPage Today. http://www.medpagetoday.com/PrimaryCare/DietNutrition/37512.

2) Kaiser, C. (2013).  Obesity: Is The Vacuum Cleaner to Blame?  MedPage Today. http://www.medpagetoday.com/Endocrinology/Obesity/37488.

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Here is the after President’s Day edition of current health news:

Three Modifiable Risk Factors For Cardiovascular Disease

A study on young adults and teenagers drew associations that individuals with cardiovascular risk factors between the ages of 12 and 39 were more like to die prematurely (age 55).  The three risk factors associated with this prediction were central obesity (waistline), smoking and hyperglycemia.  The great news is that all three of these risk factors are influenced by exercise.

Reducing Sodium Consumption Could Save Your Life

 
The current national average sodium consumption is 3,600 mg/daily.  A computer simulated study showed that reducing sodium intake to 1,500 mg/daily would save a predicted 1.2 million lives over 10 years.  Reducing the amount of processed foods that you use in cooking and taking the time to make your own will help.  
 

1) Neale, T. (2013).  Cardio Risk Factors Predict Early Death.  MedPage Today.  http://www.medpagetoday.com/Cardiology/Prevention/37405

2) Phend, L. (2013).  Shaking Salt Habit A Lifesaver Model Shows.  MedPage Today.  http://www.medpagetoday.com/Cardiology/Prevention/37330

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Brent

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Medical news Monday returns in full force!  Here’s where I’ll be sharing current health information and issues related to fitness and wellness.  These articles are the most up to date health research that will hopefully provide you with the information that you need.  Here’s today’s edition:

Ties Between Blood Pressure & Stroke Risk

A presentation at the International Stroke Conference showed preliminary findings that maintaining a systolic blood pressure (the top number i.e. 120/80) below 130 mmHg reduced a person’s risk of stroke by 20%.  The average age of the subjects was 63 with elevated blood pressures (average 145/80).  This is great news and another piece of evidence as to why regular structured exercise SHOULD be made part of your daily routine.  

Association between Exercise & Prostate Cancer

A recent study performed showed an inverse relationship between exercise and a high grade of disease in those men already having prostate cancer.  They also found that moderately active men were less likely to have cancer.  Bottom line is be active reduce your risk.

1) Neale, T. (2013).  Lowering BP May Cut Risk Of Recurrent Stroke. MedPage Today.  http://www.medpagetoday.com/MeetingCoverage/ISC/37288

2) Smith, N. (2013).  Workouts Cut Prostate Cancer Risk In Whites.  MedPage Today.  http://www.medpagetoday.com/HematologyOncology/ProstateCancer/37297

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Brent

Owner, Exercise Physiologist at Body By Brent LLC

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The concept of being a locavore, or one who chooses whenever possible to incorporate locally grown or locally produced food into one’s nutrition plan, is of great importance.

-Tyler Florence

BBQ Chicken with Baked Potato Fries and Collard Greens

4 servings = 310 Calories/Serving

There are lots of recipes for how to make barbecue chicken and this is in no way a homemade southern style masterpiece.  However, it’s quite enjoyable and easy to make for those with little time.  I would suggest buying bulk chicken breast (I prefer from Whole Foods which is not as expensive as you would like to think) and cooking them ahead of time on a Sunday afternoon.  This is a great time saver and also allows you to prep your lunches/dinners for the week.

Ingredients:

2 chicken breasts (16 oz.)

1 medium potato

2 lbs of collard greens

1/4 of an onion

Bull’s Eye BBQ Sauce

Salt and Pepper

2 T. Olive Oil

Optional: Cayenne Pepper

1)  Preheat the oven to 350 degrees.  Line a baking sheet with tinfoil or use a pyrex/glass dish and place the chicken into the dish and use a pinch of salt and pepper to season.  The amount of chicken you use depends on people and number of meals you would like in the week.  Each serving size is 4 oz.

2) Take the potatoes and cut them longways into “fries”.  Place them in a dish with a tablespoon of olive oil and a pinch of salt and pepper.  Mix thoroughly.  One medium sized potato is one serving.  For more flavor add cayenne pepper.  Arrange frieds on another baking dish.

3)  Place chicken and fries into the oven.  Chicken should take 35-45 minutes to cook, check periodically.  Potatoes should cook in 15-25 minutes, or until they are golden brown.

4)  While the chicken and fries are cooking start the collard greens.  Heat 2 tablespoons of olive oil in a pan.  Add the onion and cook until translucent.  Begin adding greens one handful at a time.  Allow them to cook down until you add another handful, stirring periodically.  Cook greens only until they begin to change color, no more.  If greens begin to stick, add oil sparingly.

5)  Remove chicken and fries from the oven.  Chicken can be slice longways once it cools and 2 tbsp. of Bull’s Eye BBQ sauce can be added (that’s my favorite).

6)  Arrange in containers in one serving:  4 oz chicken, 1/2 medium potato and 1 cup of collard greens.  Enjoy!

Quote from:http://www.brainyquote.com/quotes/quotes/t/tylerflore443726.html#1R1YmM2ySUR6pjQk.99

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Brent

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AND

Wish

You and your family

A merry Holiday and a happy New Year!

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Brent

Owner, Exercise Physiologist at Body By Brent LLC

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Has anyone ever received emails from LinkedIn, Twitter, etc. saying “here are a few stories/articles/blah blah that you may like”?  I usually just hit delete and move on with my day, but today was different.  I decided to read through the email and open up eye-catching material in new tabs (a habit I picked up as to not hit the back button).  I wanted to take the time to share with you some thoughts and quotes from what I read this morning.

1.  Effort in = Effort out

An interesting quote apparently known as the camping metaphor which I feel can relate to reaching a plateau, stagnant or doing a lot of work and seeing no results.  There may be times when you feel as if your not reaching your goals.  You may in fact be “adding additional poles to your tent” by adding more mediocre workouts.  The quantity may be there but the quality or intensity of your workout may be inadequate from lack of effort and motivation.  You need to get into the correct positive mental mindset before the success starts!

 2.  Your Daily Outlook

The CEO of LinkedIn, Jeff Weiner, presented some of the lessons he learned from a mentor about leadership and management in an interview in the New York Times.  He lists the five rules (in bold) to happiness as follows:

 1. Living in the moment. Think “Ferris Bueller” and stop and smell the roses. Each moment in life is not meant to be sped by by the seasons and holidays.  Slowing down should help reduce some of that stress that is caused by doing 1,000 tasks at a time.

2. It’s better to be loving than to be right.  He goes on to say “and if you’re in a relationship, you know how challenging that can be.”  I immediately think of the old adage about “one mouth and two ears” and how that simple statement could save a lot of problems with our relationships.

3. Be a spectator to your own thoughts.  How does the way you think and react look like to others.  Think to yourself “Would I be eating this many cookies if my dietician or trainer was here?”  When you become emotional

4. Be grateful for at least one thing every day.  Make everyday Thanksgiving.  Be grateful for what you have instead of ungrateful for everything you have not.

5. Help others every chance you get.  If a friend or family member is trying to lose weight, don’t make it harder for them by giving them plates of cookies and desserts for the holidays.  On a more serious note, help those less fortunate by donating to charities and volunteering.

3. Procrastination

The work-as-procrastination excuse set forth by Gretchen Rubin.  I love what she says, “I’m also wary of the related tendency: busy-work-as-procrastination ex-cuse. Re-formatting a document isn’t writing! Unfocused reading onthe internet isn’t research!

I know for a fact that I do this pretty much all of the time.  I’ll be “checking email” like I’m expected a $1 million dollar check to show up or adding projects to the to-do list skipping over the less exciting ones.

Your Turn To Share

Have you heard any of the “5 Rules of Happiness” before?  Do you procrastinate and have a great example?  Please share with us!

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Brent

Owner, Exercise Physiologist at Body By Brent LLC

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