Physical Health

Don’t Gamble With Your Heart: Be Heart Healthy

By: Yesenia Noriega Garcia

February fast approached us this year and we cannot help but to think of it as the “love” month. You start noticing the stores turning into a sea of pinks, reds, and hearts everywhere you go. It’s almost as if it’s unavoidable, the stores start shifting in colors, people tend to become more per say nice and start showing appreciation to one another. Who wouldn’t want that right!? Well yes, we can all use some type of love and appreciation in our lives. It is the perfect month to learn about the risks for heart disease and how to stay “heart healthy” not only for yourself but for your loved ones as well.

Cardiovascular Disease (CVD) -including high blood pressure, stroke, and heart disease is the number one killer among both women and men. According to the American Heart Association statistical update the United States CVD costs are over $300 billion each year. (Includes medications, healthcare services, and loss productivity) Many of these CVD deaths could have been preventable if only people practiced healthier habits and healthier lifestyle choices.

Often times having a Cardiovascular disease prevents individuals to engage in family activities, affects performance at work, and disengages them one way or another. Ask yourself, “Do my loved ones matter?” If yes, then so should your heart! It’s never too late to start on a new healthier you. Where there is a will there is a way. Let us guide you into the path of a healthy heart and a better you. Let’s start one step at a time, learning the risk factors and preventable measures to live a quality life.

Here are a number of risk factors for CVD you can control: diet, tobacco use, obesity, physical activity, diabetes, high blood pressure, high blood cholesterol. Plan for prevention for better heart health, you’ll be surprised how these tips can become lifelong habits!

First thing, work with your health care team. Getting yearly checkups is highly advised, your medical doctor can test for risk factors for CVD that often go unnoticed. Choosing a healthy diet is a wonderful alternative that will help you avoid complications in the future. It helps if you limit the amount of sodium intake but you must also eat plenty of fresh fruits and vegetables. Maintaining a healthy weight can help you decrease your risk for CVD. Being overweight and or obese can increase your risk; get in check with your body mass index (BMI) to ensure you are at a healthy state. Exercising regularly helps maintain a low cholesterol level and healthy weight, so why not practice it? Physical activity is extremely important for your overall health, whether it is a 10 minute walk or a 1 mile run, it all helps.

Other preventable ways are to not smoke and to limit the amount of alcohol use. Smoking cigarettes greatly increases your risk for CVD, if you smoke consider quitting if you don’t then great for you. The downside of alcohol is that it increases your blood pressure which is also a risk factor for heart disease. Women should be limited to one drink per day and men two drinks per day if you decide to consume alcohol.

As you begin to incorporate small changes into your lifestyle it is important to not get overwhelmed. Bring a partner along, invite your coworkers for a walk during lunch hour and exchange healthy recipes. Although it may seem hard to adjust to and you may not follow all the tips precisely, do not get discouraged! Get a good night sleep, rest up and do what you did not finish tomorrow. Find things to do that you enjoy, that are fun and decrease your stress level. Remember that it is okay to reward yourself once in a while, keep the motivation flowing. After all, you are beginning a new healthier version of yourself, embrace it.

References:

Go AS, Mozaffarian D, Roger VL, Benjamin EJ, Berry JD, Blaha MJ, et al. Heart disease and stroke statistics—2014 update: a report from the American Heart Association. Circulation. 2013 [Epub ahead of print].
CDC.Vital Signs: avoidable deaths from heart disease, stroke, and hypertensive disease—United States, 2001–2010. MMWR. 2013;62(35);721–7.

It Inject or not to Inject? The #MV Issue.

We recently asked Dr. Arturo Gonzales, Child pediatrician and member of the American Academy of Pediatrics-

What is the most important thing to talk about right now when it comes to children?

He said:

“Measles: Vaccinate your children. It will save them and others against this very contagious and potentially fatal disease. Talk to your Pediatrician or primary care provider.

Vaccines are safe. Tell your friends.” ¹

A lot of people are losing their children because they refused to get their children vaccinated (aka Injected). “Tell your friends” to get their children vaccinated. Save a life.

Reference:

Arturo Gonzalez, MD FAAP

http://www.azaap.org/

Childhood Cancer Awareness Month

#142331066 / gettyimages.com

By Renata Klabacha, MA, LMFT

September is known to most people as end of summer and back to school time. A few years ago it took on a new meaning; Childhood Cancer Awareness Month. My best friend’s daughter Carolina was diagnosed with leukemia. It was devastating and frightening for my friend and her family. However, Carolina’s treatments have been going very well and everyone is hopeful that it will continue. No small feat for a seven year old, but she’s a sassy, strong warrior. Check out her Facebook page, Carolina’s Cause.

As a mental health professional, I understand that any major health diagnosis can wreak havoc on a family. It is common to cause misbehaviors, drop in grades, conflicts with others, and even depression. Not just in the patient, but siblings as well. Parents may have more arguments due to all the stressors and self-care is extremely important. It is crucial for parents to maintain structure and discipline. This will be very tough, because as parents, during a child’s illness we want to be comforting, not authoritative. However, being that solid rock is exactly what a child needs at this time. It’s critical for the child (and siblings) to understand that rules still apply and that their illness doesn’t give them a pass on good behaviors. That being said, parents will need to learn the new balancing act of assessing misbehaviors, determining what can be ignored or what might be a side-effect and thus, what needs to be addressed. It’s necessary during this time to reach out to support systems and community resources. Mental health counseling with a medical social worker can assist the patient and family in navigating any heartbreaking diagnosis and aid families in creating a new “normal level” of family functioning. The adjustment time for every family will be different, but it can also strengthen the family bond and build resiliency. The social workers or counselors can connect families to support groups, camps, counseling, advocate with insurance plans and psycho-educate about federal or state benefit laws.

So as September comes to an end, please join the event “Turn Facebook Orange and Gold For the Month of September!!!” in order to bring awareness to Childhood Cancer Awareness Month. To learn more about childhood cancer, please visit Children’s Hospital of Philadelphia. They are making tremendous strides in treating children’s cancer through research and community outreach.

http://www.chop.edu/service/oncology/childhood-cancer-awareness/childhood-cancer-awareness-infographic.html#.Uh6Anicjcwo.facebook

Renata Klabacha, MA, LMFT

Child and Family Therapist, Chicago IL.

3 Simple Ways to Eat for Wellness

#463091399 / gettyimages.com

by Christy Wilson, RD

IN OUR WORLD OF FAST COMPUTERS,

fast acting medications and fast food, eating well has less to do with speed and more to do with taking time to be mindful about you’re choosing to eat.

Although health claims like “fat free”, “low calorie” and “sugar free” may seem like a short cut to choosing healthy foods at the grocery store, foods that come without labels that make the best foundation for a healthy diet.

PLANT OVER ANIMAL. One of the simplest ways to eat a healthy balance of foods is to take a divide-and-conquer approach with your plate. The 2010 Dietary Guidelines for Americans came with a model of a plate (ChooseMyPlate.gov ) divided into four sections (plus an outlying section for dairy). The most important message is filling half the plate with fruits and vegetables compared with less than a quarter of the plate with meats or other animal protein. With less meat, your meal is guaranteed to have more heart healthy fiber, less cholesterol (plants don’t have any) and saturated fat (found mostly in meats). High-meat diets (especially processed meats like lunch meats and hot dogs) are associated with higher rates of cancer and heart disease.
LIMIT LIQUID CALORIES. At 140 calories or more per serving, sodas, juices, sweetened teas and coffee drinks deliver pure liquid sugar that isn’t as filling as solid food. Are sugar-free alternatives better? Not according to recent studies that link some artificial sweeteners (like NutraSweet) to weight gain. The heightened sweetness of sugar substitutes can pacify a sweet tooth without squashing the temptation to eat foods like cake, cookies and pie. Cut your sugar craving by drinking mostly water and add slices of orange or lemon for added flavor.
GO WITH WHOLE GRAINS. Eating whole grains like wheat, bran, oats and barley are excellent ways to boost your fiber intake that can keep you feeling full longer and reduce your risk of heart disease, stroke and cancer. When shopping for foods like bread, tortillas, pasta and cereal, make sure the first ingredient on the label reads “whole grain.” Anything else indicates you’re getting a refined, processed version of the grain. Whole grains like oatmeal, whole-wheat pastas and brown rice are also a naturally a good source of B-vitamins, magnesium and vitamin E.

Christy Wilson is a Registered Dietitian, a freelance health writer and speaker. Check out her web site and blog, www.christywilsonnutrition.com and follow her healthy eating tips on Twitter @christyschomp. She currently resides in Tucson, AZ with her husband and two young children.

Fitness For Busy Professionals

#85406128 / gettyimages.com

By Helen Troncoso

RENEW. REFOCUS. REINVENT.

Let’s face it, not everyone has a few hours everyday to spend at the gym. To top it off, our obesity epidemic continues to rise despite the increasing number of gyms available each year. Lucky for you, fitness doesn’t only happen at the gym. Here are three tips to get healthy and fit for even the busiest professional. Thirty Minutes To A New You Anytime you can do less work, and still get great results is a deal in my book. A 2012 study published in the American Journal of Physiology found that thirty minutes of daily exercise is just as effective for losing weight as sixty minutes. Get in there, and get it done! If you can read a magazine, text or play on Facebook while exercising, all you’re doing is wasting your precious time. Look for exercise plans that combine interval training, strength training, core exercises and stretching. Don’t forget to mix it up so you’re body doesn’t get used to a particular routine. If you’re strength training, change your routine every two weeks. Like to run? Add in some crosstraining and circuits to see a boost in your running time and performance. The best thing you can do is to be consistent, and emphasize quality over quantity.

Schedule your success

In a perfect world we would have all the time in the day to exercise. Then reality hits and you need to get the kids out the door, and fix yourself so you’re not doing your makeup while driving, once again. Schedule the time to workout. Lay out your clothes the night before. As a matter of fact, sleep in your gym clothes if it will help strike one more excuse why you can’t workout. You don’t need to plan a routine that’s overly complicated, but you also don’t want to “wing it” either. Go for something in-between. Write out short term and long-term goals so you know if you’re progressing or not. Use technology to help keep you on track and in shape. Apps like MyFitnessPal, GymPact, Nexercise and Nike Training Club are just some of the great tools you can use to save time and automate your schedule..

Never neglect nutrition

Here’s the thing, you can never, ever out train a bad diet. Eating well is often the difference between success and failure. Especially if you have one of those super busy days where you absolutely can’t do a quick workout. Think about it, this is the only body you’re going to have, so why not treat it well? Feed it food that will help you power through any boardroom meeting, and especially while you’re catching up on those late night e-mail. A general rule of thumb is to skip the nonfat, low fat, too many ingredients you can’t even pronounce trap. Feed your body real food. Planning and prepping meals for you and your entire family is healthier, will save you money and give you more time to spend on yourself. If you don’t take care of your health, it will eventually catch up to you and you won’t be around to take care of that family you sacrifice so much for. Change your perspective on exercise, and find inspiration and motivation from everything around you. It will help to keep you on track especially when your mind is screaming at you all the reasons why you can’t do this. Matter of fact, stop thinking about all the things you can’t do, and make a true commitment to living a healthier and happier life today. Disclaimer: Always consult with your medical doctor before starting any rigorous workout, especially if you have a preexisting condition. Start off slow and build from there to help avoid burnout and injury.

Source:

Rosenkilde, P. L. Auerbach, M. H. Reichkendler, T. Ploug, B. M. Stallknecht, A. Sjodin. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise – a randomized controlled trial in overweight sedentary males. AJP: Regulatory, Integrative and Comparative Physiology, 2012

Dr. Helen Troncoso is a Doctor of Physical Therapy, health expert and founder of Reinventing You, LLC where she helps busy people get healthy and fit. For more health and wellness tips, visit her website at: www.helentroncoso.com

5 New Year Resolutions You DEFINITELY want to make for 2014

#182714910 / gettyimages.com

By Brandise Brockington

In a media driven, beauty inundated society, we are pressured to work on our outside appearances, and sometimes, our insides, the true essence of who we are, can be in serious need of T.L.C.

While pursuing a new diet, to get rid of those holiday pound cakes, or starting a new workout regime, add these tips for use in the New Year, and all year long as well.

Pursue Peace:

Our lives can get very busy! Work, Relationships, Responsibilities….all of these can leave us wiped out and stressed out. What can you schedule into your list of busy life demands that fosters your peace? I say schedule, because it has to be non negotiable. Here are a few ideas: a walk on the beach, sing in the shower, get a pedicure, read a book….

Love Yourself:

Sounds easier said than done, but I mean it in a balanced way. Love your strengths, be aware of your weaknesses, and celebrate whom you are and how far you have come. Don’t spend any time comparing yourself to someone else’s journey. I have always believed that true beauty radiates from the inside out, and we can’t truly love others, until we love ourselves.

Forgive:

Yes I said it! When you read this, was there a certain person whose face came to mind? Is there a situation that happened last year, or before, that still boils your blood? I read once, that forgives is like drinking poison, and expecting the other person to die. Isn’t that crazy? Forgiveness is for YOU, not them. Forgiveness means you release the offending party in your HEART, so that you can be healthy. It in no way justifies or makes acceptable whatever they have done to you. You may need to find someone to help you walk through this process, but I promise you, in the end, you will be healthy and whole inside!

Laugh Loud and Laugh Often:

Did you know that laughter is good medicine? Have you ever had one of those good laughs, the ones that make you cry? I have a friend, and she is soooo funny! When she calls me, it’s usually to tell some silly thing that happened to her, and we literally are crying tears of joy on the phone! Sometimes, it’s just those moments that are so timely, and extremely effective in relieving stress. I also remember once having an awful break up. I was so sad. I called that same friend’s mom because I needed some advice on how to cope. She told me to watch some part of my favorite funny movie everyday, even if it was just a few minutes. It helped! It got my mind off of the break up, and I felt better! Laughter is healing!

Focus on the Positive:

Let’s face it; it’s much easier to focus on what’s WRONG. Turn on the news, and the reports are filled with the negative and horrible things that happened today in your neighborhood, and around the world. We have to put forth effort to find the good, and focus on that. I am not suggesting that we live in a happy bubble, ignoring problems that arise. Make yourself write a list of the 5 things that went RIGHT today. Also, make a jar, and for every good thing that happens to you in 2014, make a note and drop it in the jar. Fill the jar with positive quotes as well. When you are having a bad day, pull something out, and remind yourself to focus on the positive.

Beauty radiates from the inside out. Let’s spend 2014 working on our hearts, minds, and our spirit. Here’s to a beautiful 2014!

BOH Beauty

Brandise is a stylist working from Hawaii to New York. She is an advocate for children and health as she knows that Self-esteem is concern in the Beauty community.

Born and raised in Hawaii, Brandise has always had a passion for all things beauty. Brandise recalls, “I remember playing in my grandmother’s make up as often as I could when I was a little girl. And I have always been the family hairstylist for as long as I can remember.”

Brandise specializes in bringing excellence and simplicity to the complex beauty process. She is adept at bringing beauty to your everyday life, and enhancing that beauty for special occasions.

Grab and Go Snacks that Won’t Weigh You Down

#81949185 / gettyimages.com

By Christy Wilson

My Affair…. with Dove

I love my Hair!

Tis true. I think, taking care of my hair is the most time consuming part of getting ready for me. Granted I get ready pretty fast…(so I think..LOL). But I do know and think is that taking care of myself is a big part of staying Mentally Prepared for my day. Because when I take care of me first, I can take care of everyone else better. So Taking care of me is very important. There is more to its than looking cute.

So what does one do when they have frizzy long hair? Well, I will be honest. This is my to do list I do to keep my hair healthy as possible…

1. I wash my hair with Dove’s Hair Therapy.

2. Brush it while its still wet

3. Towel dry it and let the hair be damp dry.

4. Add some Style+Care Frizz-Free Shine Cream-Serum

and let the hair dry out.

Usually I let my hair air dry but If I have to then I’ll use my hair dryer to help it dry up a little bit. Still leaving it moist because I don’t like it all dry.

After my hair is dry I place it in a Swirl Bun. (Is when you swirl you hair and make it into a bun). And a few hours later I have curls and bounce, soft and good smelling hair. Another reason why I don’t like to do too much to my hair is because If i add curls or dry it up with the blow dryer I get a burnt smell.

And then I have this! I like to use my Self Friend pictures because I’m about keeping it real. So this is my Hair after I did What I wrote before.

This is me with my hair about to speak at a Mental Health Pannel at the #LATISM13 conference in New York.

and the Second picture is of me and Mel enjoying New York and an awesome fun time after dinner party. Isn’t she Gorgeous!?

Note: Disclaimer: These Dove products were provided free of charge in collaboration with Bloggers of Health to facilitate this product review. I just love their Hair Products and I like their Socially responsible company.

Mental Health, Personal Hygiene, Make-up & Style

There is something interesting about having a bad day, more interesting when that bad day can turn into a good day just because you spruced yourself up a little.

Hygiene

Personal hygiene is a frequent topic I ask when someone is sad, down, low… you name it. Why? Because usually when people are not taking care of their physical, they are not doing well inside either. Have you had days where you just don’t want to shower and you want to stay on the couch because you are in a funk? That is what I am talking about… not always a good smelling thing eh?

You see, taking care of your personal hygiene is VERY important because It can help you feel good about yourself. It helps you not smell so others won’t look at your weird for smelling so bad, which helps decrease you feeling insecure. When you comb your hair and brush your teeth you are telling yourself that you are working to make yourself look good. You are showing yourself that you care about you. It is a habit that can happen.

Make-Up & Style

Dressing up can also help bring that bad day into a good day. If you are a lady you can wear some make up (if you’re into that). Some Covergirl make-up can help with that along with some sweet mascara and some lipstick.

http://www.covergirl.com/beauty-products/lip-makeup/lip-gloss

http://www.covergirl.com/beauty-products/face-makeup/foundation-makeup

Ladies: You can dress up; use up your girl/woman card. Some cute bangles, some popping’ heals and your dreaded day becomes an “oh cool, this is cute day.”

Sometimes simple things are good for you. It helps bring back that smile, uplift you through feeling beautiful in and out.

Men: Try a nice suit, or slacks and a button down. It’s nice to look good once in a while. If you’re in a job that doesn’t allow a button down, wear that smile and help increase that confidence. You can always look good if you want to.

So Next time you are feeling low, sad or just in a funk, try sprucing yourself up! It doesn’t hurt, it can help.

Hope you have a beautiful day.

Smile (if you want)

Jes Sofia