How to Survive a Heart Attack If You are Alone

Tina Arnold provides some very important information about surviving a heart attack when you are alone.  Pass this along to your friends and family.  Who knows …. It might save a life!!! 

~HOW TO SURVIVE A HEART ATTACK WHEN ALONE~
Since many people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness.

However, these victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest.

A breath and a cough must be repeated about every two seconds without let-up until help arrives, or until the heart is felt to be beating normally again.

Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to a hospital. Tell as many other people as possible about this. It could save their lives!!

A cardiologist says If everyone who gets this mail sends it to 10 people, you can bet that we'll save at least one life.

If you are interested in Healthy Heart Solutions contact me:
newtraditions99@yahoo.com
or visit our web site at:
www.thehealthyhelms.com
 

Important: Heart Attacks, Water, Aspirin by Sue Lawrence

 

How many folks do you know who say they don't want to drink anything before going to bed because they'll have to get up during the night.  This information may change your mind.

I asked my Doctor why people need to urinate so much at night time. Answer from my Cardiac Doctor - Gravity holds water in the lower part of your body when you are upright (legs swell). When you lie down and the lower body (legs and etc.) seeks level with the kidneys, it is then that the kidneys remove the water because it is easier. This then ties in with the last statement!

I knew you need your minimum water to help flush the toxins out of your body, but this was news to me. Correct time to drink water...

Very Important. From A Cardiac Specialist! Drinking water at a certain time maximizes its effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs
1 glass of water 30 minutes before a meal - helps digestion
1 glass of water before taking a bath - helps lower blood pressure
1 glass of water before going to bed - avoids stroke or heart attack

I can also add to this... My Physician told me that water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Mayo Clinic Aspirin Dr. Virend Somers, is a Cardiologist from the Mayo Clinic, who is lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the day, generally between 6 A.M. and noon. Having one during the night, when the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

1. If you take an aspirin or a baby aspirin once a day, take it at night.
The reason: Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

2. FYI, Aspirin lasts a really long time in your medicine chest, for years, (when it gets old, it smells like vinegar).

Why keep Aspirin by your bedside? It's about Heart Attacks.

There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently.

Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep.

 If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water. Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by.- Say "heart attack!" - Say that you have taken 2 Aspirins. Take a seat on a chair or sofa near the front door, and wait for their arrival and ...DO NOT LIE DOWN!

A Cardiologist has stated that if each person after receiving this e-mail, sends it to 10 people, probably one life could be saved!

How to Calculate Your Target Heart Rate

I am exercising more now and to be sure that I am getting workiing in the best heart rate rate to burn fat during my workout, I need to figure out my Target Heart Rate.  Here is a Chart and a Worksheet to help me (and you) make this all important calculation.

 

HOW TO CALCULATE YOUR TARGET HEART RATE

1.  Average resting heart rate (RHR)
    Count your pulse for one minute as soon as you wake up, for 3 days.

 

Average RHR = ( _______ + _______ + _______ ) ÷ 3
                               Day 1         Day 2        Day 3

Your average RHR = _______

 

2.  Maximum heart rate (HR_max)

 

HR_max = 220 - __________
                         your age

Your HR_max = _______

 

3.  Heart rate reserve (HR_maxRESERVE)

 

HR_maxRESERVE = ____________ - __________
                           your HR_max         your RHR

Your HR_maxRESERVE = _______

 

4.  Lower limit of your target heart rate (THR)

 

THR (lower limit) = ( ___________________ × 0.6 ) + __________
                                    your HR_maxRESERVE                      your RHR

 Your THR (lower limit) = _______

 

5.  Upper limit of your target heart rate (THR)

 

THR (upper limit) = ( ___________________ × 0.8 ) + __________
                                      your HR_maxRESERVE                      your RHR

Your THR (upper limit) = _______

 

6.  Target heart rate (THR)

 

THR = ( ________________________ + ________________________ ) ÷ 2

                  your THR (lower limit)                your THR (upper limit)

 Your THR = _______

 

Exercising but Not Losing Fat? Maybe This is the Problem by Dr. Michael Colgan

Dr Michael Colgan -- 14 March 2013
from Isagenix Nutritional Sciences

Image from compareweightlossprogram.com

One of my fat loss clients, has been steadily losing about one pound of fat per week on our nutrition and exercise program, 32 lbs overall. Eager to make a Size 4 for the summer, she thought she wasn’t losing enough. So she joined another gym and hired a trainer.

First week he had her jogging on the treadmill, a hard puff-and-pant exercise for an overweight girl who never jogged. He told her she had to keep going for 30 minutes or she would not lose any fat. Then she had to do an aerobics class for 30 minutes. But she was allowed an oatmeal muffin and some nice organic fruit juices to keep her going. She did both bouts of exercise for five days for one week, then came back to me exhausted, pleading that she had gained weight, and that perhaps ours was the best way.

As often occurs, there were several things wrong with the gym exercise she was given. First, the treadmill jogging was anaerobic for her. That is, she was puffing and panting, indicating a shortage of oxygen. Bodyfat is calorie dense. At 9 calories per gram it needs plentiful oxygen to enable the body to burn it. All endurance athletes know this well. Their VO2 max is the maximum aerobic effort they can make and still burn fat. Any greater intensity and they will turn anaerobic, stop burning fat, quickly burn up all their sugar, and hit the dreaded “wall”.

Second thing wrong; the trainer didn’t give her a diet beyond telling her some healthy things to eat, and he encouraged her to take fruit juice during exercise to keep her going. She told me she also had an oatmeal muffin and juice at the gym beforehand, “or I just couldn’t face it”. We estimated that she had at least 400 calories before starting and another 200-400 during the exercise, about 600-800 extra calories per day, a total of 3,000 – 4,000 extra calories for the five workouts. Bottom line. Any calories you put in your stomach before or during exercise to lose fat, will be preferentially used first by the body. So she was setting herself up to grow plump as a goose.

How much fat did she burn? If you could burn fat perfectly, (remember, no calories in the stomach and no panting) aerobic treadmill work or aerobics classes can use up to 200 calories of fat in an hour. So, if everything was perfect, she could burn a total of 1000 calories (about 4 ounces of fat) over the 5 workouts. Because of the mistakes in her program, likely she burned half that, probably only 500 calories (only 2 ounces of fat loss) over the whole 5 workouts. Meanwhile she ate an extra 3,000 – 4,000 calories, at least half of which would be turned to fat (6-8 ounces of fat gain) just to be able to do the workouts.

For comparison, steady housework uses about 130 fat calories per hour. It’s a good level of effort for burning fat, and costs nothing. Because you are in proximity to food, however, you have to resist eating anything, or you switch to burning mainly sugar. Two hours housework a day will burn far more fat than most gym workouts. Let’s consider perfect fat burning again: 2 hours housekeeping per day x 6 days a week = 12 hours. Twelve hours at 130 calories = 1,560 calories (6 ounces of fat loss) per week. Beats her gym workouts – no contest.

Whenever I see nonsensical gym programs for fat loss I turn back to the rigorous meta-analysis of 25 years of controlled research on exercise and fat loss published in The International Journal of Obesity. These were all medium intense gym programs for fat loss, supervised and motivated by university trainers. They counted only people who attended regularly for 4-6 hours per week. Average weight loss over all the studies was 6.4 lbs in 15 weeks. That’s an average loss of only 7 ounces a week.(1)

The researchers also examined studies that added a reasonable nutrition program to the exercise. Results got much rosier. The same meta-analysis examined the best of the exercise-plus-diet studies over 25 years. In 15 weeks, on a good diet plus 4-6 hours per week in the gym, subjects lost an average of 24.2 lbs. That’s a loss of 1.6 lbs per week.(1)

So, if we compare the exercise alone groups (loss of 6.4 lbs) with the exercise-plus-diet groups (loss of 24.2 lbs), adding the nutrition resulted in a loss of 17.8 lbs of fat. Now you know, no matter what anyone tells you, fat loss is mostly dependent on what and when you eat.

My client is back on her diet track now. After torturing herself very expensively in the gym for 5 hours, our body composition machine showed a gain of 4 lbs, about 3 lbs of water because her body was swollen from the effort, and about 1 lbs of fat. By working out until (in her own words), “my legs turned to Jello”, she had wiped out a week of the fat loss she was getting from a simple diet of two shakes and one meal a day. As I have written many times before, the usual exercise program is excellent at removing fat – but only from your wallet.

If you want to learn more secrets of weight loss go to The Healthy Helms Website.

 1. Miller WC, Koceja DM Hamilton EJ. A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. Int J Obesity, 1997;21:941-947.

How to Reduce Your Body Fat Percentage

Image from LiveStrong.com

Wonder how to reduce your body fat percentage?  Here is a great presentation from the LiveStrong  blog.

Click HERE for presentation.

Why I LOVE Love Apples (Tomatoes) plus Recipe

I love using tomatoes in my cooking which is evident in how many tomato varieties I have already planted this year.  Here is a great poster from Farmers Market which explains good reasons that you should love tomatoes too!  Followed by a great recipe for Baked Tomatoes Oregano.

Baked Tomatoes Oregano

Prep Time: 15 minutes                   Cook Time: 20 minutes                  Serves: 4



Image from AllRecipes.com



Note:  Ripe tomatoes are baked with Romano cheese, fresh bread crumbs, garlic and herbs.  It reminds me of pizza without the crust!  I love this simple recipe on nights we are grilling.

Ingredients:

4 large ripe tomatoes, sliced ¼ inch thick
1/8 cup grated Romano cheese
1/2 cup fresh bread crumbs
1 clove garlic, minced
2 sprigs fresh parsley, chopped
Salt and pepper to taste
1/2 teaspoon dried oregano
1 Tablespoon olive oil
Sprig of basil

Directions:

1. Preheat oven to 400 degrees F.  Coat a shallow baking dish with cooking spray.

2. Place tomato slices close together in prepared  baking dish.  Sprinkle with cheese, bread crumbs, garlic, parsley, salt, pepper, and oregano.

3.  Bake for 20 minutes in the preheated oven, or until cheese is lightly toasted.

4.  Garnish with a sprig of basil.

Nutrition Info: Calories: 110     Total Fat: 5g     Cholesterol: 4mg     Sodium: 103mg
Total Carbs: 14g (Dietary Fiber 3g)     Protein: 3g



University Study Finds Isagenix Superior to Leading “Heart Healthy” Diet

September 20, 2012 IsagenixHealth.net

Dr. Krista Varaday
University of Illinois
Chicago College of Applied Sciences

Dr. Krista Varady discusses clinical research on Isagenix products.

The highly anticipated results are in—Isagenix products are superior to a leading “heart healthy” dietary plan for weight loss and visceral fat loss. The manuscript has been submitted to two peer-reviewed journals and is still under review; however, you can read more details about the study on our clinical research summary and marketing flyer.

Krista Varady, Ph.D., the lead investigator of the study, is a prolific researcher at the University of Illinois at Chicago’s College of Applied Sciences with more than 30 peer-reviewed research publications. She has a Ph.D. in nutrition from McGill University—one of the top universities in Canada. Dr. Varady has devoted much of her time to investigating the ability of weight-management strategies to decrease cardiovascular disease risk and is one of the pioneers in research on alternate-day and intermittent fasting.

Dr. Varady’s research was presented in August at the 10th annual Isagenix Celebration in Phoenix. Eager to share the exciting results, Dr. Varady answered questions from Isagenix Chief Science Officer Suk Cho, Ph.D.:

Q: What did you think when you tried Isagenix?

A: I always try things before I make my subjects do it. I used Isagenix for three weeks in January before we began the study. I didn’t want to lose a ton of weight, but I did want to see if I could lose a few pounds with it. The easy of use was great—no dishes at breakfast or lunch; you didn’t even need to have milk at home. I went out and bought a few shake products to compare it to and I’m not sure what you guys do, but the consistency is like a smoothie. The other shakes were clumpy and it made them less appealing.

Q: What else impressed you about Isagenix products?

A: I was impressed by the Cleanse Day and the high-protein IsaLean® Shake. All the ingredients actually seemed wholesome. I had thought the shake would be a high-sugar beverage, but I found it to be really nutritionally complete.

Q: What attracted you to collaborate with Isagenix on research using their products?

A:  The main thing was that Isagenix incorporates fasting while on Cleanse Days. I find that really novel. If you look at other meal-replacement diets, they never really incorporate fasting or cleansing. Usually it is a shake for breakfast and a shake for lunch, but they don’t use all the other products Isagenix uses. I like that it is a multifaceted approach. You are also using supplements that may provide metabolic benefit and protect against free radicals—I thought that was really neat too, but the main thing was that there was a Cleanse Day every week because I am really interested in fasting research.

Q: What can you tell us about the study’s results?

A: Our main finding was that weight loss was actually greater in the Isagenix group. On average they lost 3.9 kg, so that works out to be around 9 pounds or so. Obviously, some lost more and some less, but the Isagenix group lost 3 pounds more on average than the other diet. We also saw those changes with fat mass. With Isagenix, we saw slightly greater reductions (although not significant) in fat mass. Neither group lost a significant amount of lean mass, which is great because you want to maintain your muscle mass to keep your metabolic rate higher and that allows you to burn more calories per hour.

Q: What are the results for visceral fat (fat that surrounds the organs)?

A: Even though it wasn’t statistically significant between groups, we found that there was a much greater reduction in visceral fat in the Isagenix group—about twice as much. They lost 0.7 kg, about 2 pounds. I find that amazing—they lost 2 pounds around their organs—that’s a lot!

Q: What other part of this study’s results do you find most exciting or intriguing?

A: What I found most intriguing at first was the adherence of the Isagenix group; they seemed to adhere better because of the convenience factor of the Isagenix system. Also, the Isagenix group lost more weight and more fat (especially visceral fat); and the blood chemistry looked wonderful.

Q: What other personal observations have you made about the Isagenix products and how they affect subjects?

A: Isagenix people just seemed happier. Also, the satiety (or fullness) aspect; people didn’t feel motivated to binge after a shake or cheat on the diet because they really did find those shakes quite filling, so I was pretty impressed with that. That is the main reason that I am even testing out these diets—to find diets that people will actually do and adhere to over the long term. They liked the taste of the shake and just in terms of the easiness too, they said small things like “there were less dishes to wash” and “for breakfast all you really have to do is keep the blender clean, there’s not that much prep involved and it is a portable system.” But those are actually really important things—if a diet is hard to do, people aren’t going to do it for very long. So making it easy, making it easy to clean up after—all those things add up for long term weight loss.

Q: You had some products left over after the study and people asked you for them, right?

A: Yeah, I had 3 boxes left of the shakes and I have never seen women diving in there, fighting with each other. They were all over each other. Those were gone pretty quickly after we opened them up!

Seven Ideas to Add More Steps to Your Life!

Someone told me once if you wanted to really lose weight that you needed to walk 10,000 steps a day.  OMG – that is about five miles!!  When I was at my sickest … I could barely make it from my bed to the living room … I think that was only 60 steps.  I am doing better now (in spite of bad knees) and have worked up to 30-45 minutes without having to stop and rest.  But still … that is a long way from 10,000 steps.

There are some good reasons for walking beside weight loss.  According to The American Heart Association, it is a great way to prevent and treat heart disease and the risk factors that lead to heart disease.  Because walking is a weight-bearing exercise it also helps in preventing osteoporosis.  When I was depressed my doctor suggested that instead of just sitting around feeling bad, I should go for a nice walk.  Between the exercise, getting outside and enjoying the beautiful scenery, I found that my depressive mood was definitely lifted even after a short walk.

At this year’s Isagenix Celebration, my hubby bought me a pedometer.  I have been trying to hit the magic mark of 10,000 steps since then … but it just ain’t happening!!!  L

I found this article on Shine (http://shine.yahoo.com/healthy-living/seven-easy-steps-away-10-000-steps-day-130200639.html), that gives some suggestions on how to get in your steps every day.

1. Get a pedometer:  (Okay, I’ve done that!).  The reason this is important, beside keeping track of your steps, is that it keeps you mindful of your goal.  One of the suggestions that the Shine article made was to get pedometers for the whole family (or your walking group) and have a friendly competition to see who gets in the most steps each day!!)  Making it a game makes it seem more like fun and less like work if you ask me!!

2.  Check your progress: Check the pedometer several times during the day. If you get to your first coffee break and you are not up to 2,000 steps yet, you might want to take a couple of laps around the building instead of sitting down for a fattening latte (wow … that is two good things!) If you are heading home after work and notice you are still below 7,000 steps, you need to think quickly if you have any errands you can run (or more precisely “walk”) before you get home.  If not, how about walking the dog or doing a trip around the park with the kids.  (This is when a crockpot comes in handy so you don’t have to worry about fixing dinner right away when you get home).

3. Walk your kids to school:  If they are not in high school it can be a really great bonding time for you and the munchkins.  If they are in high school, forget it!! They wouldn’t be caught dead having a parent escorting them to school. The walk home gives you time to run errands, have time to plan out the rest of the day, or just have a peaceful time for yourself. All these activities will add steps to your meter and a smile to your face!

4. Work drop-ins:  If you are at work, get up to see a colleague instead of texting them, emailing them, calling them or instant messaging them. Have a walking meeting instead of a phone call. Talking face-to-face is almost a lost art. Walking over to someone’s desk to actually speak to them will be a shock for them I am sure, but it might catch on.  Think of how much healthier everyone would be if it did.

5.  Skip the elevator:  Walk up and down stairs instead of using the elevator.  If you have bad knees like me, take the elevator up, and then use the steps to walk back down to the ground floor.  Too many floors to walk?  Break it up. Take the stairs up one flight and then take the elevator the rest of the way.  When that gets easy, walk up two levels before taking the elevator. Keep adding flights until you can easily make it to the top.  If you are a real adventurer, try doing this more than once a day.

6. Park farther away: This is my hubby’s favorite trick.  I have a disability parking placard for my car, and yet he decides to take the furthest parking space he can find.  I used to get all huffy about it, but now I just think of it as an easy way to get more steps in.  If you take the bus or tram to work, get off a stop or two early and then walk the rest of the way.  Walking is a nice way to clear your mind in the morning and you’ll be ready to sit behind your desk the rest of the day.

7.  Browse more:  I used to say that my favorite exercise was “power shopping.”  I loved to go to the store and walk up and down the aisles looking at everything they sold.  It was a lot of fun.  You don’t have to spend money, and you still get the fun of shopping.  My hubby and I also mall walk or aisle walk when the weather is bad outside.  We both enjoy it even though the cashiers keep wondering if we are ever going to buy anything.

Well there are seven easy ways to get more steps on your pedometer.  I am going to try them out starting tomorrow morning.  I know that you have to make a plan and then work it. Being mindful of your goal will help you reach it.  As you are walking, think about how good you are going to feel as you get ready for bed and see that you really did accomplish 10,000 steps.

Happy Walking – Let me know how you do!

Benefits of Walking

After reading this article I decided, even with my bad knees, that I need to start walking more.  I am soon going to have a great looking body and I want to have the time to enjoy it ... so grab your pedometer and join me!!!

Benefits of Walking -- http://health.yahoo.net/experts/dayinhealth/easiest-way-live-longer

Did you know that every minute you walk can extend your life by 1.5 to 2 minutes? In addition, many studies show that people who walk regularly live longer, weigh less, have lower blood pressure, and enjoy better overall health than non-walkers.

Ready to lace on your shoes? If you want to add to the amount of walking you do, just clip on a pedometer. That simple action actually increases your physical activity by over 2100 steps per day, a review that pooled data from 26 studies found.

Here’s a look at ten benefits of walking.

Walking Increases Your Lifespan

Walking more than an hour a day improves life expectancy significantly, a 2011 study showed. The researchers looked at 27,738 participants between the ages of 40 and 79 over a 13-year period. Surprisingly, their lifetime medical costs did not increase—even though they lived longer.

“An increase in walking time at the population level would bring about a tremendous change in people’s health and medical cost,” the study authors wrote.

Walking Wards Off Diabetes

Just thirty minutes of walking a day can prevent diseases such as type 2 diabetes, a 2002 study looking at both overweight and average weight men and women in a population at high risk for the disease showed.

If you already have diabetes, walking is helpful for you, too. A mile or more daily cuts your risk of death from all causes in half, according to a 2007 study.

Walking Keeps Your Mind Sharp

Walking 72 blocks a week (around six to nine miles) helps increase grey matter, which in turn lowers the risk of suffering from cognitive impairment—or trouble with concentration, memory and thought, according to a study which looked at 299 seniors over a nine-year period.

Furthermore, walking five miles per week can provide some protection to the memory and learning areas of the brains of those already suffering from Alzheimer’s disease or mild cognitive impairment, and lead to a slower decline in memory loss.

Walking Helps Lower Blood Pressure

Walking just 30 minutes a day, three to five days a week—even when the 30 minutes are broken into three ten-minute increments—has been found to significantly lower blood pressure.

 Walking is Great for Bone Health

Putting one foot in front of the other for about a mile a day led to improved bone density in post-menopausal women, and slowed the rate of bone loss from the legs, according to a 1994 study. “It takes walkers four to seven years longer to reach the point of very low bone density, study leader Dr. Krall told the New York Times.

Walking Cuts the Risk of Stroke

Walking about 12.5 miles a week or more cut the risk of stroke in half, according to a study looking at over 11,000 Harvard University alumni with an average age of 58.

Walking Improves Your Mood

If you’re feeling down in the dumps, walking is a quick and easy solution. Just thirty minutes on a treadmill reduces feelings of tension and depression, according to research published in the British Journal of Sports Medicine. In fact, the study found that walking lifted moods more quickly than anti-depressants did (and with fewer side effects).

And the more people walk, the better their mood and energy, says California State University Long Beach professor Robert Thayer, based on a study looking at 37 study participants over a 20-day period.

Walking Torches Calories

Just 20 minutes of walking a day will burn 7 pounds a year. The effects are even more dramatic when you add in some dietary changes as well.

Walking Improves Insomnia

Having trouble sleeping at night? Try taking a brisk 45-minute walk in the morning five days a week, and your sleep may improve significantly, according to research from the Fred Hutchinson Cancer Research Center in Seattle, which looked at women from the age of 50-74. (Walking in the evening, however, sometimes has the opposite effect—so keep an eye on when you’re exercising and what your sleep patterns are.)

Walking is Good for the Heart

Women who took brisk walks for three or more hours per week reduced their risk of heart disease by 30-40 percent, according to an analysis of over 72,000 women aged 40-65, who were enrolled in the prospective Nurses’ Health Study. As I reported recently, heart attacks kill more US women than men annually. However, the benefits of walking aren’t limited to one gender. A different study showed that walking can cut the risk of coronary heart disease in half for men between the ages of 71 and 93.