January-March 2012 Journey Catalog

Check out our new catalog before it reaches your mailbox!

http://www.myhealthpassport.org/

Emergency kit for Seniors

Winter is upon us and snows have already adorned our yards and roads. Its time to get together an emergency kit for car. Who knows when your going to need it! Colorado is a state where you can walk into a mall with the sun shining , do a little shopping and walk out to a blizzard. So plan ahead as hypothermia can strike the elderly quickly it is important to have adequate provisions for your safety in case you are stranded.


Here are some suggestions for your car: A heavy blanket or quilt, hand & feet warmers, snacks & water, a first aid kit, flashlight with extra batteries, candles, hand sanitizer and a transistor radio.


A list of emergency contacts including your doctor, your insurance policy and the policy number. A list of medical conditions you may have such as asthma and what drugs are prescribed for the condition. A list of all prescripitions you are taking and the dosage including any OTC products and herbal products, vitamins, etc.. These are always helpful in case you are unable to respond to help.


One never knows what might be just around the corner so be prepared!!!!!

Are You Indulging in the "Terrible 10"

Americans aren't known for their healthy eating. Watchdog group put together a list of the 10 worst foods and things that affect food that Americans indulge in. Did your behavior make the list?

Let's find out:

1) Coca-Cola
2) McDonald's Double Quarter Pounder with Cheese, Coke, and Fries
3) Salt
4) Feedlot Beef
5) Kellogg's Fruit Loops
6) Jack DeCoster's Egg Farms
7) Powerful Lobbying Groups-finding ways around providing proper nutritional labeling, standards, etc.
8) Ethanol Subsidies-Using corn for gasoline makes corn containing food products more expensive
9) White Flour
10) Vending Machines

Many of these things present opportunities to make poor choices. Take vending machines for example: the majority is filled with sugary soda or candy. Next time, think ahead. If you will be in a position that you might turn to a bag of chips for an afernoon snack, bring an apple instead. Even as far as stopping for fast food. Do the same and plan ahead! Bringing your own lunch to work or buying ingredients for a healthy dinner will help you avoid making that fattening stop along the way. Those options give you something beautiful: Control

Next, cut back on the salt. Americans are too comfortable with shaking on some more of that sodium filled ingredient on to, well, anything. Check food labels to notice how much sodium is in that favorite soup of yours. Being aware of how much you are consuming and how much you're adding might change your mind about adding those few extra sprinkles.

Finally, be wary of dyes added to foods-mostly cereals and candy. These unnatural ways of making food look 'pretty' are bad for you and your kids. Not to mention, these foods are usually packed full of sugar.

Source: cbsnews.com and CPSI

Importance of Dietary Fiber

Fiber is a delicious and natural way to keep you and your body healthy. Not only does it fill you up and give you energy, but it is important for maintaining intestinal health. It also does some other great things like help prevent diseases such as heart disease or diabetes.

There are two types of dietary fiber; soluble and insoluble. Soluble fiber forms a viscous gel while in your intestines. Insoluble fiber acts more like a broom to 'sweep' through your body.

Dietary fiber is great in aiding weight loss. It is found in many nutrient-dense foods such as fruits, vegetables, beans, legumes, and many forms of whole-grains. Fiber fills you up and keeps you fuller longer, which is a great tool to use while trying to lose weight.

Here's a great recipe using legumes that has 16g of fiber per serving!

Three-Bean Chili

Ingredients:

• 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained.
• 4 cups water
• 1 bay leaf
• 1 1/2 teaspoons salt
• 2 large green bell peppers, roasted and seeded
• 2 large red or yellow bell peppers, roasted and seeded
• 3 Tablespoons olive oil or canola oil
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 Tablespoon chili powder
• 1 Tablespoon dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoons red pepper flakes
• 4 tomatoes, peeled and seeded, then diced
• 1/3 cup chopped fresh cilantro (fresh coriander)
• 6 Tablespoons shredded Queso Asadero or Monterey Jack cheese
• 2 green (spring) onions, including tender green tops, thinly sliced

Directions:

In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf.

When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions.

Nutritional Analysis (per serving)

Calories 300 Monounsaturated fat 4g

Protein 16g Cholesterol 5mg

Carbohydrate 45g Sodium 486mg

Total fat 8g Fiber 16g

Saturated fat 1 g

Source: Mayoclinic.com

Shingles vacine for you

Shingles vaccination 1-3 people will develop Shingles in their liketime; a condition that can be relatively mild but that can led to a painful condition called post-herpetic neuralgia.

Those at risk are anyone who has had chicken pox, older individuals (50 and older,) a weakened immune system,trauma or stress and if receiving treatment for Cancer or HIV.

Shingles symptoms are pain, a rash (a cluster of clear blisters) on one side of the body, and sometimes an intense itching in affected area.

People 50 years and older should receive a vaccine called Zostavax and reduce their chances of developing this ailment, as it can recur again and again.

Many pharmacies in the area such as Walgrens and Safeway are giving the vaccine. Most insurances are accepted, but it is always a good idea to check with your insurance first.

Denver Heart Walk 2011

Denver Heart Walk 2011

On Saturday June 4, 2011 Health Passport participated in the annual Heart Walk in Denver. The Walk took place in the Denver Arts Complex. Staff and members walked together in the name of this worthy cause. Check out these photos and consider joining us next year!!

Robin

HP Staff

National Donut Day-June 3, 2011

Yes, we are part of a Health Care system that wants you to be healthy. As a matter of disclaimer I think that you can enjoy these treats in moderation. With that being said let's enjoy this national holiday!

National Donut Day is the first Friday of June every year. The event was originally created by the Salvation Army in 1938 to honor the brave women who served donuts to soldiers during WWI. Many donut shops offer free donuts on National Doughnut Day. There are two donut stores in the Denver metro area offering free donuts today. They are LaMars Donuts and Krispy Kreme. At LaMars you can choose to make a donation to the Colorado Make- a- Wish Foundation.

Everyone has their favorite donut so I polled our HP Staff to find out which donut would come out on top! And the winner in the HP office is a Chocolate glazed donut! Nicole prefers hers from Krispy Kreme and Caleb likes his with long sprinkles. 2nd place is a French crueler by our data ladies. Sprinkles was popular with our volunteer coordinator also! The great "Bear" of our office enjoys Old Fashion Buttermilk Donuts. Other honorable mentions were the ever popular Krispy Kreme glazed, a bear claw and a twisty. My favorite is a blueberry cake donut.

Remember those brave women today and enjoy a sweet treat. But don't forget to take a long walk too!

Robin

HP Staff

Memorial Day more than a Day off to BBQ

For some people, Memorial Day may offer a day off to relax and have backyard barbecues, go to sales at shopping malls or it may mark the official thrust in to the summer season. But if truth be told, what should Americans be paying honor to during this May holiday, above, of course, a day off work?

On this day we could talk about any personal experiences we may have had, or what the holiday means to us and what it represents. We could remember the sacrifice that the men and women of our armed services have made for us so that we may live in a free democracy. Or we could learn more about the origins of this commemorative day:

According to the website http://www.usmemorialday.org/backgrnd.html, “Memorial Day was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11, and was first observed on 30 May 1868, when flowers were placed on the graves of Union and Confederate soldiers at Arlington National Cemetery. The first state to officially recognize the holiday was New York in 1873.”

In the decades that followed, all of the northern states in the union adopted the holiday while the southern states refused, honoring their dead on different days. Following World War I, the May 30 Decoration Day transformed from a time to remember the Civil War to a day honoring Americans who have died in all wars.

The name Memorial Day may have been first used in 1868, but did not become common until after World War II, becoming the official name in 1967. Memorial Day was moved to the last Monday in May when Congress passed a bill in 1968 to make convenient three-day weekends for Memorial Day, Veterans Day and Washington’s Birthday.

So enjoy your BBQ, but in an effort to not forget the original meaning of Memorial Day, the “National Moment of Remembrance” resolution was passed in 2000. At 3 p.m. on Monday, Americans should “voluntarily and informally observe in their own way a moment of remembrance and respect, pausing from whatever they are doing for a moment of silence or listening to ‘Taps.’”

By Cynthia

HP Volunteer

Tips for Online Dating

Today’s online technology helps facilitate dating for seniors. It is the “on the internet” dating that is the new and improved way for “Baby Boomers” to meet potential companions. There may be advantages over conventional techniques, but it is difficult to say if they prevail over any disadvantages. The approval of internet dating has grown so quickly that there is very little written about it. This convenience may call for further exploration. The result could be finding a friend, a pen pal, or a partner for serious relationships without going anywhere. Once in the database people are matched up. This website- www.seniordating123.com/senior-dating-service.html, says “Some websites are totally free, some may be free of charge only for a specific period of time, and others need prepayment.”

Despite the fact that years ago, dating may have been regarded as a disadvantage in public places by the sole realm of the so called “nerdy and socially challenged”. Or the other extreme of a stereo typical bar scene where a night out may not find you with the best suitable partner. Dating “today” seems to have come a considerably long way from the days of no internet. According to online dating site Match.com, “more than 20,000 people register to use the site every day. This includes “The Baby Boomer Generation- people born from 1946 – 1964”. A different website called -eHarmony says “their dating site is responsible for 2 percent of all marriages in the United States”.

So, how are all of these people finding success in love online? As stated by experts on the website - http://www.gsb.stanford.edu/news/bmag/sbsm0802/feature-online-love.html, honesty, patience and a well-thought-out profile are all anyone needs to find true love. In order to get started, a new user may think about doing a break down of their online profile into just four parts the website username, profile headline, picture and profile of themselves.

Website username

To set up a user name, it may take some creativity and ingenuity on your part. But it will be your identification on your website. You can be as unique or as standard as you want. For some ideas on user names this website - http://www.wikihow.com/Create-a-Username.com, may help. They say “The Internet is commonly asking for more and more user names for individual websites. A username is commonly paired with a password, but the username is not private.”

Profile headline

Navigation on a singles website can be simple, practical and helpful. For ideas on how to create the best website profile headline that best suits you, visit this website- http://www.excessvoice.com/article42.htm.

Picture and Internet Profile

Bring together a group of friends to help you review your online profile, and go step-by-step. Your friends can even give your profile a critique and offer suggestions before you post (put your profile online). They may even help you select the best picture of yourself for your profile.

A profile is the unique, customizable area on an online dating site which may contain an area to include a biographical story or paragraph of information about you. It may consist of a questionnaire or the ability to enter an essay s to provide an all inclusive look into your personality to possibly facilitate better matchmaking.

According to the website- http://www.videojug.com/interview/children-and-internet-social-networking-2. “An internet personal profile is the information that you put out there for everyone else to see about you. That could include photographs of yourself; it could include all kinds of information about where you go to school, what you like, and what you don't like. It's whatever you want other people to see about you.”

These tips may be a prescription for love, courtesy of online dating. Consider using a creative profile, browse through forums or chat with each other in an open environment without a hidden medical history. Today’s technology enables singles to do instant messaging, blog or send virtual gifts to each other. Online dating could be done by any combination of these ideas.

Internet dating for “Baby Boomers” might make it easier to find a suitable partner to spend their life with. The people featured on online dating websites are seniors who are single and interested in companionship, meeting as friends or looking for a partner in life.

By Cynthia

HP Volunteer

References:

http://www.gsb.stanford.edu/news/bmag/sbsm0802/feature-online-love.html,

www.seniordating123.com/senior-dating-service.html

http://www.videojug.com/interview/children-and-internet-social-networking-2.

http://www.wikihow.com/Create-a-Username.com

ReConnect Leadership Project

In keeping with Centura Health's strategic 2020 vision which includes moving upstream in its approach to care you will find the ReConnect Leadership Project. Centura Health is the largest health care system in the state of Colorado. This project was developed to offer patients education on how to manage their health care during the transition from the hospital to home. The goals of this project are to decrease hospital re admissions, improve patient satisfaction, decrease emergency room visits and keep the primary care provider the center of patient care.


"Our ReConnect Leaders play a critical role as ambassadors in personalizing the hospital experience for many older patients," said Jane Barnes, government affairs advocate at Centura Health. "We are encouraged by the success of the program, especially in the areas of patient advocacy, transition coaching, and communication. It's a win-win for our volunteers who are able to apply skills and knowledge to assist patients; and for our patients who are able to understand their medical information to independently manage their health needs."


Who are these leaders you may be asking? ReConnect leaders are volunteers who are in a valuable role to help the health care team to improve the quality of a patent's hospital experience. They provide the "next level of care" so important to patients and their families in the following areas:

• Patient advocacy while in hospital including discharge communication and consistency of information for the patient


• Transition coach-transition to home


• Family, patient, physician communication


• Chronic disease education

ReConnect leaders go through 3 days of training or 30 hours of training. This is an excellent chance to connect to the community in a fulfilling way and add to your resume. If you are interested in becoming a ReConnect leader, please contact David Kaye. 303-629-4913

Robin

HP Staff

April is Donate Life Month

When you renew your driver's license if you haven't done so already you have the opportunity to designate on your license that you would like to be an organ and tissue donor.

This is beneficial to not only to the over 1, 800 from Colorado and Wyoming but will benefit the advancements of Science as well. One donor can save up to eight lives through organ donation. Over 100 lives can be helped or saved through tissue donation. Many lives can be touched by one person's decision to become a registered donor.

To find out more about becoming a registered donor in the state of Colorado you can go to the Donate Life Colorado site a thttp://www.coloradodonorregistry.org/index.php

On a personal note the father of my 3 little boys is listed as a waiting recipient. He has been on the list for a year. When you register as a donor, you never know whose life you could be saving.

Robin

HP Staff member

What is plant pruning?

Now that the spring season is here, good pruning at the right time could enhance the beauty of flowers, provide a greater quantity of vegetables from a garden or improve attractiveness of a landscape. Pruning, which may have numerous definitions, essentially involves removing plant parts to improve the health, landscape effect, or value of a plant.

Once your objectives are determined and a few basic principles are understood, pruning primarily is a matter of common sense. As soon as a gardener gets familiar with the task, they could discover quick ways to supply additional growing energy to their plants. The return is the development of flowers, fruits or robust limbs that remain evident. In nature plants may be without pruning at all. But it takes some planning, skill and knowledge of certain plants to determine if it is appropriate.

Colorado State University Extension programs offer free plant information. They are prepared to help with individual gardening questions. See this link for help via phone, http://www.ext.colostate.edu/cedirectory/countylist.cfm. Prospective gardeners can even ask them for a supply of free plant care fact sheets- similar to the ones provided when trees or shrubs are purchased at a garden center.

So if you get a desire to experience some great gardening or if you think your plants could be more robust from pruning. Go to www.ext.colostate.edu to view gardening fact sheets on the web. Happy Gardening!

By Cynthia

HP Volunteer

References-

http://aggie-horticulture.tamu.edu/publications/landscape/pruning/pruning.html

http://www.ext.colostate.edu/pubs/garden/07220.html

http://www.ext.colostate.edu/cedirectory/countylist.cfm

Who Invented Wireless Technology?

Wireless communication was originally invented when Alexander Graham Bell and Charles Summer Tainter sought patents for their idea in 1888. The invention was known as the photo phone and was the early precursor to the telephone. Eventually, it didn't have any use, because electricity and its equipment didn't exist. A man named Heinrich Hertz established the ability to do electromagnetic waves in 1889, which was previously just a theory. After rigorous testing of sound waves, a significant standard developed for wireless communication. He could create sound, then demonstrate that the electromagnetic waves could be transmitted and travel through air space in straight lines. The waves were then caught by the receiver at the other end.

Nevertheless, it was in 1891, Nikola Tesla, a gadget maker, who made the firs discovery of the first wireless radio communication and radio remote control technology. According to the website-www.teslaociety.com/biography.htm; the Tesla coil which he invented is widely used today in radio and television sets and other electronic equipment. Afterward, in 1895, Jagdish Chandra Bose created the early wireless detection device, and was recognized as the man of the time with the spectrum of knowledge for wireless communication.

Doctor Martin Cooper invented the cell phone. His expertise is responsible for the discovery fo technology for the modern cell phone. He produced it when he was the Director of Research and Development at Mortorola. Dr. Martin Cooper is also known as the first person to make a call on a cell phone. His revolutionary call took place in April of 1973, in New York. He is currently the CEO of an antenna corporation of electromagnetic waves.

Now, of course, there is abundant wireless communication innovation. That includes a series of other technology that are far apart from the wireless telegraphy. They are now the cellular phone networks and colossal wireless broadband telephony and internet. Modern marvels now include many practical uses for wireless communication technology, for example; in security systems, where the access can be controlled through wireless technologies. It is amazing how we now have HGTV and internet music systems that use remote control devices to access wireless technology.

Written by,

Cynthia

HP Volunteer

References: http://www.itworkld.com/040322histowirless

http://en.wikipedia.org/wiki/Alexander_Graham_Bell

http://en.wikipedia.org/wiki/Heinrich_Hertz

http://www.tuc.nrao.edu/~denerson/bose/bose.html

Radiation from Japan Is It A Threat to Coloradans?

Last night I called a friend of mine who lives in Southern California near Los Angeles. He is an environmental biochemical engineer and runs a lab that studies the impact of pollutants in our environment that could affect our health. I was curious to know his thoughts about the recent news stories of radiation from Japan being detected in California. I will share with you his thoughts but lets take a look at what news reporters are saying about the subject.

There are hundreds of stories on this subject, but I will highlight just two. Original articles can be found here:

The Denver Channel.com

http://www.thedenverchannel.com/health/27296165/detail.html

International Business Times

http://www.ibtimes.com/articles/126254/20110324/epa-japan-radiation-radioactive-isotopes-us-west-coast-hawaii-california.htm

The article from the International Business Times states that the EPA has a national data base that lets you know the radiation levels of any given state. I checked it out and it really is full of useful information about the environment such as pollution elements, water quality, etc. http://www.epa.gov/

The article stated that it had been forecast by the United Nations that this radioactive plume from the crippled Fukushima reactors would bring in radiation. However, even though the levels are too low to cause any harm or pose a danger there are still residents in Southern California that are in a panic. They are turning to potassium iodide pills, an anti-radiation drug used to prevent radioactive iodine from causing thyroid cancer. The EPA has stated that "The radiation levels detected on the filters from California and Washington monitors are hundreds of thousands to millions of times below levels of concern."

The Denver Channel article reassures Coloradoans that the levels of radiation found are so minuscule in light of the fact that we receive more radiation from things like the sun, bricks and rocks. We actually receive 100,000 times higher doses of radiation from the items listed above than from what is coming to us from Japan according to the EPA. So there is no need for Colorado residents to take the anti-radiation drug for radiation coming from Japan. In all actuality it has already passed us and is now on the East Coast probably over the Atlantic Ocean. Plus taking potassium iodide pills without needing to can cause uncomfortable side effects. The Denver Channel article is very interesting, is definitely worth reading in its entirety. Here's the link: These were both great articles and offer a lot of solid facts.

So in summary, if you are concerned about the radiation levels in Colorado, your county or your backyard visit http://www.epa.gov/ The website will break down environmental concerns for you and hopefully ease your mind. As to what my friend's comments were; he stated the facts that you have heard through these articles. There is nothing to worry about! Sometimes you have to wonder if the media builds this up to make something out of nothing? Something to think about!

Robin
HP Staff

National Poison Prevention Week

March 20-26, 2011

In the year 1961, Congress saw the need to raise awareness, promote poison prevention, and reduce accidental poisonings. This week is sponsored by the National Poison Prevention Week Council. Poison centers from across the country host activities. The national council sponsors a children's artwork contest to raise awareness through their eyes about poisons.

As adults we need to be aware of how easily we can poison ourselves unintentionally. This occurs when we mix prescription drugs with over-the-counter drugs. To prevent any accidental poisoning make sure to take the list of medications you are taking as well as any supplements or over-the-counter medications to your doctor or pharmacist at least once a year. Make sure to educate yourself on the ingredients, directions, and drug interactions to look out for while taking any medication. Its also important to get rid of medicines that have expired or are no longer needed. Contact the Denver Poison Control Center for places to safely dispose of these medications.

If you are a parent or a grandparent when children come to visit we need to look at our homes through younger eyes. Here are some tips to keep those kiddos safe. Keep all medicines and household cleaning products out of reach. If possible lock them up. Avoid taking medicine in front of young children because they want to mimic us. Give infants and children only medicines that are safe for their age and weight. If you aren't sure of the dose call a pharmacist or the child's doctor. Remember that even if it states child proof it won't keep them all from opening those containers! Always tell children it is medicine and NOT candy. Make sure you know what type of plants we have in our homes and keep poisonous plants out of reach of children. The local Rocky Mountain Poison Control Center had about 55,000 calls last year regarding children under the age of 5 being exposed to poison. Its a big job for all of us to keep those little ones safe.

National Poison Prevention Week is important to our health and wellness. I hope you learned something new and will be more aware of the dangers of poisons.

If you suspect someone was been poisoned called 1-800-222-1222.

Robin Wilkerson

HP Staff

Source: http://poisonhelp.hrsa.gov

4 Empowering Reasons for Consistent Exercise

Seniors may find that regular physical activity is worth its merit. It could nip pain in the bud, improve your mood, help with weight loss, prevent disease and even foster improved sleep. Do you need more encouragement? Read on about 4 ideas to help you gain momentum.

Mood Improvement –

Do you have stress during your day? Try a brief but vigorous walk-even if it is brisk outside. This kindles a chemical activity in the brain. It may leave you feeling and looking a lot better. If done regularly, it may prevent depression and boost confidence.

Weight Management-

Do you want to shed some body weight? Set aside a small portion of your day to exchange some idle time for exercise. Some simple ideas to control weight include taking the stairs instead of an elevator or turning off the T.V. and going for a walk. It could boost your energy and circulation levels for things you enjoy -such as ball room dancing!

Fight Chronic Disease-

Exercise helps prevent high blood pressure and heart disease. It benefits your cholesterol levels by lowering plaque buildup in arteries. Physical activity also improves high-density lipoprotein (HDL), “good” cholesterol while reducing triglycerides. Additionally, it could help you avert type 2 diabetes, osteoporosis and cancer.

Better Sleep-

Whether you exercise for a better mood, weight management, to avoid chronic disease or for better sleep, the secret is to just get out there and do it! You could put it off, but after all, there is no substitute for getting consistent exercise, learning for yourself the benefits or gaining your own experience.

By Cynthia
HP Volunteer

Sources: www.mayoclinic.com
www.gettingoutside.com

National Nutrition Month

March is National Nutrition Month. I decided to do a little investigating to find out what some recommended nutritional standards are out there for adults over 50. I found a great website that gave me all of this information. It is www.eatright.org. I hope after this article you will check out their website to learn more about nutritional eating.

Adults over 50 have some special nutrient needs. Calcium and Vitamin D are important in maintaining bone health. Having three servings are recommended. You do not have to just drink milk to get your servings of calcium and vitamin D either. You can enjoy fortified cereals and fruit juices, canned fish with soft bones, and dark green leafy vegetables. Vitamin B12 is another important nutrient for adults over 50. Good sources of vitamin B12 include lean meat, some fish and seafood, and fortified cereal. Asking your doctor for suggestions on a supplement is also an option. Knowing which fats you are consuming is also important. You want to choose foods with polyunsaturated and monounsaturated fats to help reduce your risk of heart disease. Eating food with more potassium and reducing sodium(salt) intake will lower your risk of high blood pressure. Some examples of potassium rich foods include fruits, vegetables and low-fat or fat-free milk and yogurt. Last but not least, adults over the age of 50 should consume more fiber. This has many benefits such as lowering your risk for heart disease, controling your weight, preventing type2 diabetes, and keeping you regular. Despite our age we all need to remember to eat the right things and stay physically fit.

Men and women over 50 also have specific needs for nutrition. Men need to follow a healthy diet and watch their calorie intake. A man who is over 50 and not active should consume 2,000 calories. While a man who is moderately active over 50 should consume 2,000-2,400 calories. An active man can consume 2,400-2,800 calories. Women over 50 need to recognize that while their appetite will decrease they need to add quality to the calories they do consume. This includes focusing on nutrients such as calcium and vitamin D for strong bones, zinc for good vision and vitamin B12. Also women in the this age bracket do not feel thirsty even though they are becoming dehydrated. Its important for women over 50 to drink water or 100% fruit juice all through out the day. Women over 50 who are not active should consume about 1,600 calories. A woman who is moderately active should consume about 1,800 calories. Active women can consume 2,000-2,200 calories. While men and women are different in a few of their dietary needs everyone needs to remember to eat a balanced diet and everything in moderation.

So get out there and eat your fruits and veggies, drink your milk, eat lean meat and whole grains!

Walking Reconition Event 2011

History of Bel Mar

As we approach the Grand Opening of our Bel Mar office I thought it might be interesting to find out the history of Bel Mar. I really didn't think much of the "new" mall area. I've driven by it several times. I'm not from Colorado so I didn't know it has history. If you learn nothing else about me as your HP blogger you will know that I love to learn something new especially when it comes to history!

A little bit of history about the city of Lakewood, Colorado itself first. Lakewood was platted by Charles Welch and W.A.H. Loveland. As you probably know Loveland was the president of the Colorado Central Railroad. Loveland wanted to settle down in a new community after he retired from the railroad. He picked the area west of Denver along Colfax Avenue. Many wealthy residents of Denver chose this Lakewood district for their summer estates. Lakewood put itself on the map following the establishment of the Remington Arms Company ammunition factory in 1941. The arms company is now the site of the Denver Federal Center which is the largest concentration of Federal agencies outside of Washington, D.C. Lakewood was operating in part as a city for 80 years before it was incorporated in 1969. Lakewood is currently the 4th largest city in Colorado with a population of 141,943(2008 census reports).

Enter in now the Villa Italia Mall which was located in the area now known as Bel Mar. The Villa Italia Mall was located in the area of West Alameda and South Wadsworth Blvd. The land used for the mall was a part of the 750 acre estate of heiress May Bonfils-Stanton. The mall was the idea of Charles Stanton(May Bonfils-Stanton's husband) and architect Gene Shrewsury. The mall was completed in March 1966. It was the largest mall from Chicago to Los Angles that was anchored by J.C. Penny, Montgomery Ward and Joslins. The interior of the mall was decorated with columns from Colorado's old U.S. Mint Customs House, terra cotta tile, fountains and Roman statues. The mall felt the crunch of competition in the early 1990's. The City of Lakewood took charge in 1998 and purchased the land in a joint venture with Continuum Development. They were able to acquire the buildings and leases in 2001. The city rezoned the area so it could be used for mixed development instead of just an enclosed retail space. Demolition began July 15, 2001 on Villa Italia.

Now Bel Mar is an outdoor area that isn't just for shopping. You will find an urban community where you can find an apartment, office and many retail offerings. Keeping in the Italian heritage of the Villa Italia, Bel Mar still hosts an annual Italian Festival that usually takes place in the Fall.

Now you know a little of the history of our newest location in Bel Mar. So join us at our grand opening celebration taking place on Wednesday, February 23rd 4:30-7:00 PM. Call the office to RSVP. 303.629.4921

Written by,
Robin Wilkerson
HP Staff

*My facts came from Wikipedia(history of Lakewood) and the Mall of Fame Blog(history of the Villa Italia Mall)*

How to Get Stealthy Excercise

Here are 10 ways you can get stealthy exercise. You don't have to go to the gym and I doubt you'll know you are even exercising!

1. When you are going to park your car. Take a further parking place to give yourself a little walk(of course know your limits and park the furthest you are able).

2. Keep a pair of light weight dumbbells by the TV so while you are watching your favorite TV show you can strength train at the same time.

3. Walk that puppy around the block or play with that grandchild. You will be burning calories and having a great time!

4. Clean your house! Did you know vacuuming can burn 80 calories in just fifteen minutes!

5. Whenever possible take the stairs instead of the elevator.

6. Swing your arms when you walk. It will add a little cardio to that step.

7. Try chair sits. Sit on your chair and get back up. Do as many reps as you can but up to 15 would be beneficial

8. Do push ups anywhere in the house. Against a wall, counter, table. Try to do 2 sets of 10.

9. Increase your flexibility by sitting on the floor with your legs straight out in front of you, arms extended. Straighten your back , bend forward from your hips as far as you can go. Hold for ten seconds then release. Repeat at least 3 times.

10. Take a friend with you to the mall(Colorado Mills Mall is a good one) and join Mills Milers( a walking group with prizes). St. Anthony Hospitals Health Passport is located in space 134. Near Border's Bookstore.

During this heart health month make that promise to your heart that you will put some exercise in your day!

Robin

National Wear Red Day

National Wear Red Day

February 4, 2011

I knew this day was approaching. I knew I was called upon to wear red in support of heart health. I did my part and now I want to know how did this all get started and what is the purpose of this day? Here's what I found out.....

I went to this website sponsored by the American Heart Association. You can visit them too: http://tinyurl.com/37s3bn. I learned that the Go Red for Women campaign started in 2004 due to alarming statistics that the leading cause of death for women over the age of 20 was heart disease. Heart disease was once thought to be just something that struck men. The startling statics told otherwise. It is the goal of the Go Red for Women campaign to educate as many woman as possible about the risk factors and empower them to take charge of their health.

Cardiovascular disease has factors that can be detected early, prevented or minimized. Knowledge is the key to helping prevent a heart attack or stroke. Some important things you can do today is quit smoking, exercise regularly, see your doctor for those regular check ups, lose weight(if you are overweight), and reduce stress. You can assess your risk factors using this link: http://tinyurl.com/4756765 Your doctor can help you find resources to help you if you are need of help. You can also check out the Health Passport website for our Heart Health Fair coming up. We also have walking groups and excercise classes. www.myhealthpassport.org

Now you know what this great day is all about. Get out there and spread the word! And go ahead wear red today! Wear it for all the ladies you love in your life!

Written by,
Robin Wilkerson
Health Passport Team

New Location Coming Soon

Get your Health Passport Ready....
You have a new destination coming soon! Health Passport is excited to announce a new location in the West Metro Area! Visit myhealthpassport.org for news and special events, health and wellness, classes and more, soon the be hosted at:
Belmar Shopping Center, 467 S. Vance St., Lakewood
We look forward to seeing you at our grand opening Wednesday, February 23rd, 2011, 4:30-7pm. For more information or to RSVP, please call us at 303.629.4921.

NEW HEALTH PASSPORT CLASS SCHEDULE ONLINE

Greetings!

You can view our new class schedule for July, August & September on our website at http://www.myhealthpassport.org/

Our summer schedule is jam-packed with informative, fun, & exciting classes and excursions. Here are a few JULY HIGHLIGHTS:

Engineers Without Borders
Thinking locally, acting globally, the Denver Chapter of Engineers Without Borders “reaches out from the Rockies” to provide clean water and sanitation to villages in Ecuador, Togo, and Madagascar. Learn a little about the geography and cultures in these remote places and how EWB Denver continues to make a difference with some pretty simple but innovative engineering ideas. Their efforts include teaching the villagers how to fix and maintain the water and sanitation systems that are built, making the projects more sustainable.
Tuesday, July 13th 10:30 AM - 12:00 PM
Lakewood Cultural Center, 470 S. Allison Parkway, Lakewood, CO 80226
No Fee
Reservations required, please reply to this email or call 303-629-4921

Medicare Savings Plans and the Low Income Subsidy
Are you paying almost $100 for your Medicare Part B premium and having it taken out of your Social Security check? Having trouble paying your Medicare Part D premium for your prescriptions or the co-pays? There may be help available if you qualify. We will discuss programs that can help and see if we can help you or someone you know who is having trouble making ends meet. Health Passport does not recommend, endorse, or promote any insurance company, policy, or agent.
Wednesday, July 21 12:00 - 1:00 PM
Colorado Mills Mall, Space 134, 14500 W. Colfax Ave, Lakewood, CO 80401
No Fee
Reservations required, please reply to this email or call 303-629-4921

Cardiovascular Health for Women
Cardiovascular disease is the number one killer of women in the United States. The signs of danger in your vascular system can be subtle or can grab your attention quickly. Learn to recognize the signs and what to do when symptoms arise.
Thursday, July 22nd 6:30 - 8:00 PM
St. Anthony North Hospital, 2551 W 84th Ave, Westminster, CO 80031
No Fee
Reservations required, please reply to this email or call 303-629-4921

Questions? Feel free to email or call us at 303-629-4921

What's New at Health Passport?

Caring Conversations: The Beginning

This all-day session will give you the tools you need to care for someone else - a spouse, a parent, another family member or a friend. Find resources to help you cope, learn basic information about legal and financial issues, learn to take care of yourself, and more. Lunch included.

Saturday, May 15th 10:00 AM - 3:00 PM

Catholic Charities

4045 Pecos Street

Denver, CO 80211

$10 Donation suggested

Reservations required, please email myhealthpassport@centura.org or call 303-629-4921

Basics of Microsoft Excel

A hands-on beginners class that will teach you to create spreadsheets and charts, create formulas, use of borders and shading and how to insert a chart. A two session, hands-on class.

Wednesdays, May 12th & 19th

5:30 - 7:30 PM

Kuhlman Building, St. Anthony Central Hospital

Fee: $20

Reservations required, please email myhealthpassport@centura.org or call 303-629-4921

Historical Ghosts and Phantoms

To some ghosts are no fear, but to others, ghosts are the fear that keeps us up at night. Now, I know what some of you may be thinking, “I’m not afraid of ghosts” or “Ghosts aren’t real” but you don’t actually know until you have witnessed it yourself. However many things can be debunked, what this means is that some things can be rationalized, but this is what we humans do, we like to investigate things, figure out the answers to unsolved questions that we sometimes cannot explain.
But let’s get to the real thing here; I’m talking about suspected ghosts in the state of Colorado.
Now you don’t have to be from Colorado to know its wide range of history, although we may seem like a forgotten or small state we have a lot to talk about, the beautiful view of the Rocky Mountains, great fishing, beautiful trails and campsites, and our quaint and friendly towns. But we also have a history of paranormal activity, like for instance, the Stanley Hotel in Estes Park, Colorado. This famous and historic hotel is known for its gorgeous view of the valley town, Estes Park, its grand rooms and fancy gilded lobby.
This hotel was built in 1909; it was built to be a Georgian style resort, much like the resorts on the Eastern Seaboard, its great for weddings, galas, and receptions. This hotel is also known for its famous client, author Stephen King and his chilling book “The Shining.” This book was written in Room 217 of the Stanley Hotel, but if you’re looking for a real scare then request Room 418, for this room is widely known for its haunting ghosts that do “go bump in the night.” Also, the entire 4th floor of the Stanley has been actively reported to be haunted by the sounds of children playing, even when there are no children….suspicious, isn’t it?
This hotel is also said to be haunted by the original owners of the Stanley, the actual F.O and Flora Stanley are said to ‘watch’ over the hotel. F.O can also be heard playing the piano in the Stanley’s music room, or is more commonly seen in the billiards room and lobby.
So when you happen to stumble upon the Stanley Hotel on your weekend getaway, try Room 418, you might just see a ghost, don’t worry they’re friendly.

If you’re a thrill seeker you might also want to try the also very historic Boulderado hotel in Boulder, Colorado. This hotel opened New Years day 1909, and for a $1.00-2.50 a night, you couldn’t complain. But now it is said to be haunted by ghosts and phantoms, so yes Colorado does have some ghosts to talk about. So whenever you happen to come to Colorado, please stop on by these historic and haunted hotels.

Sloan's Lake

This rare body of water is viewed as a wonder, peaceful, unpopulated. But on the other side of things seen as trashed, loaded with goose feces, and crowded. There are black and white views on the lake just on the northwest side of Denver, but no one can judge until they have been there and experienced it. For the coastal native who wishes for water, Sloan's Lake Park is where you can go to pretend that Denver is a city surrounded by water. The true history may not ever be fully known, but the story is that during the settlement of Denver in the late 19th century, there was no lake anywhere near there. That is until a homesteader, named Thomas F. Sloan was given a patent from the United States President in December of 1866. He was into farming raising cattle, and other agricultural purposes. That led to the day when he decided to dig a well in the land and ended up hitting an underground aquifer. Totally unaware he woke up the next morning and found he now had a lake. Sooner or later a new lake would be joined to Sloan’s Lake; Cooper Lake. The total size of the two lakes’s combined and known as Sloan’s Lake is 177 acres. It is a great place to do anything outside including hiking, jogging, bicycling, and even fishing and boating on the lake itself. They even have an annual event called the Dragon Boat Festival. This festivity is very popular and attracts thousands of visitors during the summer. They celebrate Asian American culture and its civilization. So take a nice relaxing walk around the lake, get some fresh air, take in the sights, and enjoy the people. You won’t be disappointed.

April - June Course Schedule

Be the first to register for Health Passport classes in April, May & June!! Our latest & greatest course schedule is now online. You can find it on our website, www.myhealthpassport.org

Check it out now!

DEAL OF THE WEEK!

DISCOUNT DENVER NUGGETS TICKETS

Denver Nuggets vs. Portland Trail Blazers
**SUPER SAVER GAME**
Thursday, April 1st – 8:30pm

TICKETS:
Upper Level Seats - $10/seat (face value $38)
Lower Level Seats - $35/seat (face value $78)
VIP Club Level- $50/seat (face value $82)
** no taxes or fees are added to orders **

To order discount upper and lower level tickets online, click on link below
http://www.pepsicenter.com/groups/nuggets/portlandss/

To order discount club level tickets online, click on link below
http://www.pepsicenter.com/groups/nuggets/portlandclubss/



Denver Nuggets vs. L.A. Clippers
Saturday, April 3rd – 7:00pm

TICKETS:
Family Night/Party Pack Tickets - $17.25/seat (face value $38)
**Each ticket includes a FREE drink and food voucher**
(food vouchers are good for hot dogs, pizza, nacho deluxe, salad,
philly cheese steaks, hamburgers, or chicken fingers w/ fries)

To order discount tickets online, click on link below
http://www.pepsicenter.com/groups/nuggets/gfn1/

Other locations/games are available at a discount. Please call to inquire.

To order by phone, please call
Brady McIntyre at 303.405.7635

* All tickets will be allocated on a first come first serve basis. Tickets are subject to availability.
* No additional taxes or fees will be assigned to orders.
* All Sales are final – No returns or exchanges.
* Discount prices are a unique opportunity to watch the Nuggets at the best price in town.

Archaeology 101

Greetings!

In this blog I'm going to inform you about Archaeology and what makes it so exciting! Although the Indiana Jones Series is a very good movie saga story about a wild, charismatic archaeologist who travels the world in search of priceless artifacts, it doesn’t depict the true reality of being an Archaeologist. Archaeology can be very exciting, however, even if you don’t get to carry a leather whip and have an attractive sidekick! There are many adventures involved in archaeology.

Think of yourself at a popular archaeological site, like the Mayan ruins Chichen Itza, or the Egyptian pyramids like the Great Pyramid of Giza. You’ve always wondered what was in those temples and large stone structures, but the only thing holding you back was the rope that was closing you off from these amazing sites. Archaeologists get to go “behind the scenes” and past the guide rope into these ancient buildings to discover relics and artifacts that our ancient ancestors left behind. Archaeologists go all across the globe on different dig sites to search for things that seem manmade or important to our knowledge of our history. How exciting would it be to go to places like The Valley of the Kings in Egypt or Tulum in Mexico? Or what about the Ellora Caves in India or to see the incredible 8,000 Terracotta Army in China?

So many things have yet to be found, but archaeologists are on a budget. It requires a lot of money and time to get the approval to excavate an area. Archaeologists have to have a broad knowledge of our world history or a particular culture and civilization that you are studying. Even though many people don’t enjoy history, it really is what made us the way we are today. What most people don’t realize that history is last year, last month, yesterday, and history was even 5 minutes ago, that’s how history is made. That’s how archaeologists think; they keep their minds open to new things, new ideas and answers to ancient clues.

Archaeologists are like detectives, they investigate ancient crime scenes and look for clues and hidden answers to all of our history questions. One of my favorite archaeologists and “detectives” is Howard Carter; he is the archaeologist that discovered King Tutankhamen’s tomb which was one of the most well-preserved tombs in all of Egypt. He discovered it on November 26, 1922, which in my opinion is one of the coolest archaeologists that I have ever researched about.

In this post I have talked about many things that I like about archaeologists and what they are about, I find it to be one of the coolest jobs in the world to contribute something and to give our world some answers about our ancestors. Knowledge is power, and I think we wouldn’t have the knowledge if our ancestors didn’t think about it, Mayans with their infinite knowledge of the universe and their ‘know how’ of astronomy, Greeks with their knowledge of philosophy and mathematics. The Japanese with knowledge of war tactics and the use of poetry and zen. The Babylonians and their use of trade of goods and crops, Egyptians and their essential knowledge of cultivating and harvesting in the desert. Incredible people, all across the globe, our past makes the future to make this Earth a better place.

Origins of Volleyball

Volleyball was originally called "mintonette" and was invented in 1895 by William G. Morgan. It was created for businessmen as a game that involved less physical contact. The sport was designed from a combination of basketball, baseball, tennis and handball.

The Original Rules:

~Called for a net 6 ft 6 in (1.98 m) high, a 25×50 ft (7.6×15.2 m) court
~Any number of players
~A match was composed of nine innings with three serves for each team in each inning
~No limit to the number of ball contacts for each team before sending the ball to the opponents’ court. In case of a serving error, a second try was allowed
~Hitting the ball into the net was considered a foul (with loss of the point or a side-out)—except in the case of the first-try serve.

The first exhibition match in 1896 was played at the International YMCA Training School at Springfield College, and after that rules were slightly modified and it spread across the country. There was some dispute over what year the official ball had been used created by Spalding. It was between the years of 1896-1900. The sport of volleyball was spreading rapidly and the next country outside the United States to adopt volleyball was Canada in 1900. It became popular and by the mid 1900's the first World Championships were held in 1949 for men and 1952 for women. The sport is now popular in Brazil, Europe such as Italy, the Netherlands,and countries from Eastern Europe, in Russia, China and the rest of Asia. After normal indoor volleyball had gotten big, the ideas of beach volleyball and even Olympic volleyball had emerged in the late 1900's.

It is known as one of the most well-loved sports in the world currently, and it is amazing how much the game has changed and how much work was put into to make it so successful.

HEALTH PASSPORT DEAL OF THE WEEK!

Health Passport

Discount Tickets

2 Great Games

(Includes the final Super Saver game of the season)

Denver Nuggets vs. Portland Trailblazers

** old friends and new rivals Andre Miller and Marcus Camby are in town **

Sunday, March 7th – 8:30pm

TICKETS:

Upper Level - $24.50/seat (face value $38)

(each ticket includes a FREE beer/soda and t-shirt)

VIP Club Level - $50/seat (face value $82)

** no taxes or fees are added to orders **

To order discount upper level tickets online, click on link below

http://www.pepsicenter.com/groups/nuggets/portlandexclusive/

To order discount club level tickets online, click on link below

http://www.pepsicenter.com/groups/nuggets/portlandclubs/

Other locations/games are available at a discount. Please call to inquire.

Denver Nuggets vs. Washington Wizards

** SUPER SAVER GAME **

Tuesday, March 16th – 7:00pm

TICKETS:

Upper Level - $10/seat (face value $38)

Lower Level - $35/seat (face value $78)

VIP Club Level - $35/seat (face value $82)

** no taxes or fees are added to orders **

To order discount upper and lower level tickets online, click on link below

http://www.pepsicenter.com/groups/nuggets/wizardsss1/

To order discount club level tickets online, click on link below

http://www.pepsicenter.com/groups/nuggets/wizardsclubss/

Other locations/games are available at a discount. Please call to inquire.

To order by phone, please call
Brady McIntyre at 303.405.7635

* All tickets will be allocated on a first come first serve basis. Tickets are subject to availability.

* No additional taxes or fees will be assigned to orders.

* Discount prices are a unique opportunity to watch the Nuggets at the best price in town.

February: Heart Health Awareness Month

February is Heart Health Awareness Month, we all have things that we care about; your love on Valentine’s Day, what gift to give to the one that you admire, but one of the greatest gifts of all is the gift of a strong, healthy heart. What could we do to not only expand our love for others but also expand our love for our own heart during this lovely season? The best thing to do is be aware of the problems that can leave your heart, ‘heart broken.’

Bad Cholesterol and how you can manage it.

The key to living a long, healthy lifetime with a strong heart is more than simple, of course you want to live long with your sweetheart, so why risk the chance with bad cholesterol?

One of the worst things is having abnormal, bad cholesterol, which can increase your risk of having a heart attack or stroke. Abnormal or high levels of bad cholesterol, in other words Low-Density Lipoproteins can lead to these problems. A good way to avoid this is raising your good cholesterol (High-Density-Lipoproteins), through a good cholesterol diet and exercise, both of which are needed to acquire a healthy heart.

You might be thinking, “How could I stick to something like this?” This is a very simple step, before you grab the box of chocolates that you got this Valentine’s Day, grab a garbage bag and throw it away. Head to your refrigerator and pantry and start throwing away anything that contains LDL’s (Low-Density Lipoproteins) and you’re on your way to a healthy heart. Consider buying healthier foods, with polyunsaturated fats (which are commonly found in seeds and nuts) and monounsaturated fats (which are found in olive and canola oils). Another great switch would be soy foods and products, because soy is known to lower LDL’ and have healing properties. These are great alternatives to Trans and Saturated fats which are terrible for your heart. This will enable you to get more HDL’s (High-Density Lipoproteins) and eventually a healthier heart.

Vitamin D and it’s Benefits

As we get older, it’s good to keep an eye on what vitamins you are getting from the food you are taking in. Many wouldn’t know but Vitamin D has been known to reduce your risk of stroke or heart attack. The human body also produces Vitamin D naturally through direct sunlight, but it is also good to know what foods contain this essential vitamin. Butter, margarine, cheese, fortified milk and cereal all contain Vitamin D.

Another fact, found in recent studies, show that African-American people are more likely to have lower levels of Vitamin D and have a higher risk of dying from stroke or heart attack than whites. Reason being is that people with darker skin tones produce less Vitamin D from sunlight than whites do, meaning that African-Americans are at a higher risk of death from cardiovascular diseases.

Exercise

Not all of us enjoy exercise, but it keeps us agile and fit, as well as our heart. Inactive bodies lead to an unhealthy heart and put you at a higher risk of obtaining heart disease. Aerobic exercise is the most beneficial for the heart, here are some examples of the benefits that Aerobic exercise has on the body:
• It can strengthen your heart and the cardiovascular system
• It also improves circulation through the body and allows you to breath easier.
• Improve and diminish heart failure symptoms
• Improvement in energy, which allows you to do more activities without being short of breath.
• It also increases endurance
• Lowers your overall blood pressure
• See results in your strength and tones your muscles
• Increases balance and joint flexibility
• Strengthens your bones
• Reduces body fat to maintain or acquire a healthy weight
• Reduces stress, feelings of depression, tension and anxiety
• Builds self-esteem and a better self image
• Improvement in sleep
• Feeling of relaxation and rested
• Makes you look fit and feel healthy

How do you get started?

Make a change in your medications and start taking vitamins that are good for taking up exercise. Ask your doctor if normal exercise is safe for you and which vitamins and medications is best for exercise.

If you are going to do heavy lifting, only do what you are able to do, otherwise it is not safe and can seriously damage your muscles.

Make sure that the exercises are safe enough for you; get approval from your doctor before you decide to weight lift. There are alternatives to weight lifting, swimming, jogging or use a weight machine.

Examples of aerobic exercise are jogging, bicycling, walking, jumping rope, cross-county skiing, low impact aerobics and water aerobics.
Set up a workout schedule that will give you maximum benefits; try 20-30 minute sessions at least three to four times a week.
Make sure to stretch before and after every workout to maintain flexibility in the muscles and keep you from muscle strain.

Aerobics helps the heart the most and can better improve the use of oxygen throughout the body and respiratory system. It will strengthen your heart and expand your lungs, which allow you to do more things without being short of breath.

Diet

Many of us might think dieting is just too hard for us, but it is not just a diet, it is a lifestyle choice. The changes are tough but that is what makes a healthier heart and a healthier you. Here are 7 steps to start a Heart-Healthy Diet:

1. Remove unhealthy fats and cholesterols

A recommendation would be to limit your Saturated fat intake to only 7% of your daily amount of calories and only 1% for Tran’s fat. As for cholesterol you should only have 200 milligrams a day for your daily LDL intake.

2. Choose low-fat protein

You should only have what your body needs, coldwater fish like salmon is exceptionally good for you, skinless chicken or turkey, soy products, egg whites and low-fat dairy products.

3. Consume more vegetables and fruits

Frozen fruits and vegetables are very good for the body as well as fresh produce. Stay away from fruits that are canned in syrups and instead stick to water or juice canned fruits and vegetables.

4. Eat whole grain

Stay away from bleached and whitened breads and select more wheat and whole oat breads and cereals instead for a healthier choice. Whole-grain is high in fiber and nutrients like zinc, iron, magnesium, phosphorus and Vitamin E.

5. Reduce salt

Consuming too much salt can higher your risk-factors for obtaining cardiovascular diseases and raise blood pressure, instead choose healthier substitutes. Like for example, herbs and spices, salt substitutes, foods low in sodium, and foods that have reduced sodium contents.

6. Stick to moderation

In addition to a healthy lifestyle, moderation is key, going back for seconds and eating until you are full isn’t good for the body. Portion sizes will help maintain, cholesterol and calorie intake. A good rule of thumb for eating any fish, poultry and meat is that it should only be about the size of a deck of cards, leaving enough room for a serving of vegetables and fruit.

7. Create weekly menus

Creating a weekly menu for breakfast, lunch and dinner for 7 days will spare the stress of worrying what to eat for the day. It will make your grocery shopping list easier and you will have enough food for the entire week. Remember to stick with the diet plan, a correctly portioned meal and a snack. Also remember to put some variety into your meals (ex. Have salmon one night and a turkey burger the next night, etc.). Incorporate this into your lifestyle along with exercise and a healthy heart is only a beat away.




Did you know that Men are at a Higher Risk of Sudden Cardiac Death?

Recent statistics from the American Heart Association or the AHA has found that men could be at a higher risk of sudden cardiac death. Some facts are shown:

• Men 40 years of age and over have a 1 in 8 chance of dying from cardiac related deaths than women, and the risk is even higher for African-American men.
• In some 300,000 people, about 3,000-5,000 cardiac deaths are found in children, young adults and adolescents. But some cases seem to be inherited.
• People that have risk factors for cardiac related death are, high-blood pressure, smoking cigarettes and high cholesterol.


This month is all about being aware of your heart and its health. So get to the heart of the matter on this one and give your heart a hand.

February is Heart Health Month

February is Heart Health Awareness Month, we all have things that we care about; your love on Valentine’s Day, what gift to give to the one that you admire, but one of the greatest gifts of all is the gift of a strong, healthy heart. What could we do to not only expand our love for others but also expand our love for our own heart during this lovely season? The best thing to do is be aware of the problems that can leave your heart, ‘heart broken.’

Bad Cholesterol and how you can manage it.

The key to living a long, healthy lifetime with a strong heart is more than simple, of course you want to live long with your sweetheart, so why risk the chance with bad cholesterol?

One of the worst things is having abnormal, bad cholesterol, which can increase your risk of having a heart attack or stroke. Abnormal or high levels of bad cholesterol, in other words Low-Density Lipoproteins can lead to these problems. A good way to avoid this is raising your good cholesterol (High-Density-Lipoproteins), through a good cholesterol diet and exercise, both of which are needed to acquire a healthy heart.

You might be thinking, “How could I stick to something like this?” This is a very simple step, before you grab the box of chocolates that you got this Valentine’s Day, grab a garbage bag and throw it away. Head to your refrigerator and pantry and start throwing away anything that contains LDL’s (Low-Density Lipoproteins) and you’re on your way to a healthy heart. Consider buying healthier foods, with polyunsaturated fats (which are commonly found in seeds and nuts) and monounsaturated fats (which are found in olive and canola oils). Another great switch would be soy foods and products, because soy is known to lower LDL’ and have healing properties. These are great alternatives to Trans and Saturated fats which are terrible for your heart. This will enable you to get more HDL’s (High-Density Lipoproteins) and eventually a healthier heart.

Vitamin D and its Benefits

As we get older, it’s good to keep an eye on what vitamins you are getting from the food you are taking in. Many wouldn’t know but Vitamin D has been known to reduce your risk of stroke or heart attack. The human body also produces Vitamin D naturally through direct sunlight, but it is also good to know what foods contain this essential vitamin. Butter, margarine, cheese, fortified milk and cereal all contain Vitamin D.

Another fact, found in recent studies, show that African-American people are more likely to have lower levels of Vitamin D and have a higher risk of dying from stroke or heart attack than whites. Reason being is that people with darker skin tones produce less Vitamin D from sunlight than whites do, meaning that African-Americans are at a higher risk of death from cardiovascular diseases.

Exercise

Not all of us enjoy exercise, but it keeps us agile and fit, as well as our heart. Inactive bodies lead to an unhealthy heart and put you at a higher risk of obtaining heart disease. Aerobic exercise is the most beneficial for the heart, here are some examples of the benefits that Aerobic exercise has on the body:
• It can strengthen your heart and the cardiovascular system
• It also improves circulation through the body and allows you to breath
easier
• Improve and diminish heart failure symptoms
• Improvement in energy, which allows you to do more activities without being
short of breath.
• It also increases endurance
• Lowers your overall blood pressure
• See results in your strength and tones your muscles
• Increases balance and joint flexibility
• Strengthens your bones
• Reduces body fat to maintain or acquire a healthy weight
• Reduces stress, feelings of depression, tension and anxiety
• Builds self-esteem and a better self image
• Improvement in sleep
• Feeling of relaxation and rested
• Makes you look fit and feel healthy

How do you get started?

Make a change in your medications and start taking vitamins that are good for taking up exercise. Ask your doctor if normal exercise is safe for you and which vitamins and medications is best for exercise.

If you are going to do heavy lifting, only do what you are able to do, otherwise it is not safe and can seriously damage your muscles.

Make sure that the exercises are safe enough for you; get approval from your doctor before you decide to weight lift. There are alternatives to weight lifting, swimming, jogging or use a weight machine.

Examples of aerobic exercise are jogging, bicycling, walking, jumping rope, cross-county skiing, low impact aerobics and water aerobics.
Set up a workout schedule that will give you maximum benefits; try 20-30 minute sessions at least three to four times a week.
Make sure to stretch before and after every workout to maintain flexibility in the muscles and keep you from muscle strain.

Aerobics helps the heart the most and can better improve the use of oxygen throughout the body and respiratory system. It will strengthen your heart and expand your lungs, which allow you to do more things without being short of breath.

Diet

Many of us might think dieting is just too hard for us, but it is not just a diet, it is a lifestyle choice. The changes are tough but that is what makes a healthier heart and a healthier you. Here are 7 steps to start a Heart-Healthy Diet:

1. Remove unhealthy fats and cholesterols

A recommendation would be to limit your Saturated fat intake to only 7% of your daily amount of calories and only 1% for Tran’s fat. As for cholesterol you should only have 200 milligrams a day for your daily LDL intake.

2. Choose low-fat protein

You should only have what your body needs, coldwater fish like salmon is exceptionally good for you, skinless chicken or turkey, soy products, egg whites and low-fat dairy products.

3. Consume more vegetables and fruits

Frozen fruits and vegetables are very good for the body as well as fresh produce. Stay away from fruits that are canned in syrups and instead stick to water or juice canned fruits and vegetables.

4. Eat whole grain

Stay away from bleached and whitened breads and select more wheat and whole oat breads and cereals instead for a healthier choice. Whole-grain is high in fiber and nutrients like zinc, iron, magnesium, phosphorus and Vitamin E.

5. Reduce salt

Consuming too much salt can higher your risk-factors for obtaining cardiovascular diseases and raise blood pressure, instead choose healthier substitutes. Like for example, herbs and spices, salt substitutes, foods low in sodium, and foods that have reduced sodium contents.

6. Stick to moderation

In addition to a healthy lifestyle, moderation is key, going back for seconds and eating until you are full isn’t good for the body. Portion sizes will help maintain, cholesterol and calorie intake. A good rule of thumb for eating any fish, poultry and meat is that it should only be about the size of a deck of cards, leaving enough room for a serving of vegetables and fruit.

7. Create weekly menus

Creating a weekly menu for breakfast, lunch and dinner for 7 days will spare the stress of worrying what to eat for the day. It will make your grocery shopping list easier and you will have enough food for the entire week. Remember to stick with the diet plan, a correctly portioned meal and a snack. Also remember to put some variety into your meals (ex. Have salmon one night and a turkey burger the next night, etc.). Incorporate this into your lifestyle along with exercise and a healthy heart is only a beat away.