Heart Health and You- Part 2- Exercise!

How strong is your heart? The healthy heart can produce enough energy in an hour to lift a one-ton car off the ground, and accumulate enough pressure to squirt blood at a distance of 30ft! Although most of us would like to think that our own heart has this ability; it’s not usually the case. In fact heart disease is the number one cause of death in the United States today with a whopping 599,413 deaths per year. This number is especially concerning because although some people are more genetically inclined to develop a cardiac illness, for most of us it’s 100% preventable. Earlier this month, we discussed the many different foods and beverages that will aid you in your journey to becoming heart healthy and in this second installment, we will be providing some simple and effective exercises that you can utilize in combination with your new and improved diet.

For most of us, getting regular exercise seems like a chore with no gratification. The idea of pain, sweat and tears without the instant gratification of seeing results isn’t very appealing when deciding whether or not to leave the comfort of your couch. However, any moderate-intensity exercise like swimming, jogging, Pilates or yoga is excellent for your fitness without feeling like you’re going to cough up a lung. Exercising your heart muscle means exercising your body: no need for a gym, just a bit of motivation and a good pair of walking shoes. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minute intervals several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break. The gaming console Wii also has several fun games such as Wii Sports or Wii Fit Step Aerobics – which is great exercise you can do with your kids-make it a family affair.

For adults that are 65 and older or anyone with chronic conditions or limited mobility, you still need the same amount of exercise as younger people but the activity can be less intense. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands. Use good judgment and follow your doctor’s advice.

When these components are combined with a healthy diet, the outcome will hopefully be a much healthier heart and surely a much longer life. These tips make choosing to live a heart healthy life an accessible and reasonable goal to work towards so get started today! You are responsible for the health of your heart and the health of your life! Get the support of your family and primary care provider and get that blood pumping!

Part 2 of our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center.  Dania is a pre-physical therapy student at Cal State Fresno.


For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Top “Five” Fitness Tips For The Holiday’s!

Annie Malaythong- Health Coach Studio 108

Holiday season is here! With family gatherings and holiday parties filled with baked goods, foods and alcohol it’s hard to stay on track. Let’s face it; we all worry about putting on “winter weight.” But what exactly are we doing about it? It’s time to be realistic. It would be a shame for you not to enjoy your family and friends and all the goods. So, let’s set realistic health and fitness goals to keep you on track! Here’s to a healthy 2010 and to a better 2011!

1. Realistic Fitness Action Plan- Write out a “top 3” daily “Active To-Do” list to keep you feeling accomplished and productive with your fitness. Again, emphasize the “realistic.” If you currently are doing nothing for your fitness here’s an example:
1. Walk for 15 minutes today. (Anywhere)
2.  Stretch for 5 minutes.
3. Perform 3 different exercises that you are confident with.
2. Spice it up! Spicing up your workout can do wonders for your mind and body. Try doing something different. Studio 108 in Fresno offers unique classes such as Thai Budokon, Self-Defense Classes, Mind/Body/Stress-Free Yoga, or (30 minute) Express Cardio Intervals. If you’re not a group exercise person, try a personal trainer or a fitness specialist to mix it up. Mixing up your workouts and spicing it up will keep you motivated throughout the holidays and keep your body guessing. This will result in a longer fat burn
3. Easy on the Alcohol -Alcohol consumption packs on additional calories. Think of every 8oz alcoholic drink as roughly 30 minutes of additional cardio.
4. Understand your Calories IN vs. Calories OUT- Check out your BMR (Basal Metabolic Rate). The number of calories you’d burn if you stayed in bed all day. That number represents how many calories you need to consume just to maintain life without working out or being active. If your calorie intake is more than calories being burned, you are more than likely progressively gaining weight. Staying active is the key!
5. “Cheating” moderately- We all know sugar, sugar and sugar is the main ingredient for the holidays. If you can’t stay away or are tempted, try keeping your sugar intake to a minimum. A great trick is to fill up your sweets in the palm of your hand and limit choices to one “sweet palm” for the whole day. Example:

• “I have choices of apple pie, cookies, toffee, pumpkin pie, etc...”
• “I can only fit 2 pieces of toffee, and ½ of a pumpkin pie in the palm of my hand. I will limit my sweets to only these two options for the WHOLE day.
• “I will not attempt to stack, mash, crumble, combine or overflow my palm. For every additional serving of a “sweet palm” is another 1,000 calories which is roughly two hours of cardio for an average 150lb person. Or for every three “sweet palms” is one extra pound of pure body fat. “ * Eating balance meals focusing on macronutrients will avoid cravings and keep you feeling full longer.*

Moderation, balance and keeping active are key to a healthy you. Setting realistic goals, using some or all of the steps above, is a great way to start and stay on your fitness and well-being plan.  Share it with your family and friends so you don't have to do it alone!  Happy holidays and Happy New Year!

This blog was written by Annie Malaythong, Health Coach, Fitness Studio 108.  Annie is owns Fitness Studio 108 and was previously the Director of Fitness at Gold's Gym (Central Fresno).  Annie is a spokesperson and Nutrition Specialist for "Run For The Dream" Project Child Obesity Campaign, has been on KMPH 26 and KSEE 24 and can be seen beginning December 29th on MTV's "I Used To Be Fat".   avecinia wellness center works with Fitness Studio 108 to help our patients achieve their optimal well-being.  Our individual weight loss and management program incorporates fitness and nutrition provided by experts at Fitness Studio 108.  To learn more about avecinia wellness center and Fitness Studio 108's weight loss/management program, visit www.avecinia.com

avecinia wellness center is Fresno's premier integrative medical and wellness center. We combine primary care with health management, weight management, acupuncture, massage therapy and aesthetics to provide a holistic approach to your health and well-being.  We use a state of the art electronic health record program and patient portal (by athenahealth) to help deliver our unique services to our patients. Learn more by visiting our website at www.avecinia.com or "like" us at www.facebook.com/avecinia or follow us on twitter at www.twitter.com/avecinia4health

Healthy Holiday Eating Strategies

Thanksgiving, and thus, the holiday season is rapidly approaching! It’s an exciting time of family, friends, giving, and, oh yes, FOOD! Many start worrying about their weight and their waistlines, especially those who are working on lowering that number on the scale.

According to the National Institute of Health, the average weight gain during the holidays is only about 1 pound. That’s right, about 1. The problem is that most Americans don’t ever lose that pound of weight gain and it begins to add up over the years, increasing the risk for many chronic diseases.

Don’t panic. It’s important to recognize that you can enjoy holiday foods (it’s part of the fun!), but you want to stay balanced in the meantime. You don’t have to be afraid with a few strategies in mind:

1. Don’t attempt to diet and lose weight, instead try to maintain your weight. (This is a more realistic goal and will help you to feel successful through the holiday season) If you continue to lose weight, that’s great, and you can certainly continue to do so by maintaining healthy eating behaviors you’ve developed, but keep your expectations realistic.
2. Exercise to compensate for the extra calories you might be consuming, and to help relieve holiday stress. (This could be a walk with friends and family or outside playing with the kids)
3. Don’t skip meals, trying to “save up” for that big holiday meal. (This will contribute to ravenous hunger, causing you to overeat.)
4. Limit alcohol as much as possible. (A mixed drink can have as much as 500 calories per cup!) Calorie content of drinks:

• Beer: approx. 140 – 200 calories per 12 oz.
• 1.5 oz. shot of liquor: 115 – 200 calories
• 4 oz. wine: 60 – 160 calories
• 8 oz. margarita: approximately 400 calories
• 8 oz. egg nog: approximately 350 calories

5. Put your snacks & appetizers on a small plate instead of a large one and limit your trips to the buffet. Wait 20 minutes before getting another plate of food. (It takes 20 minutes for your brain to get the message that you are full.)
6. Take smaller bites and eat slowly. Try taking time to enjoy your food and the conversation with the people around you.
7. Substitute butter and margarine with plant sterol based products like Benecol and Take Control.
8. Try a healthy recipe for popular dishes such as Mashed Potatoes:

• 5 medium russet potatoes (medium white or red potatoes can also be used)
• 2 green onions, white and part of green, finely chopped
• 1/3 cup fat-free half and half (low-fat milk or whole milk can also be used)
• 1/4 cup fat-free or light sour cream
• 1 tablespoon butter (or no- or low-trans fat margarine or plant based sterol product)
• 1/2 teaspoon minced or crushed garlic (optional)
• Salt and pepper to taste

Preparation:

1. Pierce each potato several times with a fork and microwave the potatoes on HIGH until they are tender throughout (about 20 minutes depending on your microwave.) You can also bake or boil the potatoes until tender if you prefer. Let potatoes cool a few minutes.

2. Peel off skins (and discard) and add the potato flesh to a large mixing bowl along with the green onions, fat-free half and half, sour cream, butter or margarine, and garlic.

3. Beat on low speed until fairly smooth and blended. Add salt and pepper to taste.

Yield:

6 servings

Nutritional Information:

Per serving: 187 calories, 5 g protein, 37 g carbohydrate, 2 g fat (1.2 g saturated fat, 0.6 g monounsaturated fat, 0.1 g polyunsaturated fat), 6 mg cholesterol, 3.5 g fiber, 55 mg sodium (not including salt to taste).

9. Forget the “all-or-nothing” mindset. Instead, focus on “sometimes” and “for special occasions” to consume certain foods and beverages. Depriving yourself of special holiday foods isn’t a healthful eating strategy.
10. Remember that it is a holiDAY, not a holiWEEK! Make the special occasions special!

Have a Happy Thanksgiving!

This blog was written by Sunny Yingling, MS, RD.  Sunny is one of avecinia wellness center's trusted resources and we refer many of our patients needing diet and nutritional counseling to Sunny.  Sunny is a Professor of Nutrition at Clovis Community College and can regularly be seen on Central Valley Today on KSEE 24.  Sunny also works with our friends at Fitness Studio 108.  If you have any questions or would like to make an appointment with Sunny, you can email her at sunnymarie3@hotmail.com.

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