Embrace Your Heart Blog

Fruit Smoothie: Quick Tip# 102

Check out this Quick Tip for Busy Women -- to eat better!


Need a tip to eat better, move more or manage your stress? Wish Eliz would answer your question? Add a comment below and we’ll provide the tip!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Microwave Popcorn in a Paper Bag: Quick Tip #101

Check out this Quick Tip for Busy Women  -- to eat better!

Need a tip to eat better, move more or manage your stress? Wish Eliz would answer your question? Add a comment below and we’ll provide the tip!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

A Hot Cup of...NO!

Want some plastic in your morning coffee?

Mmmmm... sounds good!

Or maybe not.

Hot liquids will cause chemicals from a Styrofoam or plastic cup to leach out. So unless you want chemicals along with your caffeine, it is best to choose another option.

Try one of these solutions:

• Use a paper cup
• Ask for a real mug if you are enjoying your coffee at the store
• Invest in a stainless steel (unlined)  or ceramic travel mug

Before you buy a travel mug, look inside.  Many mugs are ceramic or steel on the outside, but plastic on the inside. 

Do you have more questions or concerns? Add a comment below and I’ll do my best to find the answer!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Scary Plastics!

Is anyone else freaked out about the apparent link between Bisphenol A (BPA) and heart disease, diabetes, birth defects, learning disabilities -- and who-knows-what-else?

I did some checking, called in my good friend Jill Fleming, RD MS, and have the scoop for you on what is safe and what you should throw away.

Here it is:

The problem: Plastics leach chemicals into the food and liquids stored in them. One of those chemicals, BPA, is bad, real bad. Heat and age increase the leeching.

What do you do?

Turn your water bottles and plastic containers over.  Look at the number in the triangle. It’s a code and here’s what it means:

#1: Use just once. Don’t rinse and reuse a water bottle you buy at the store. Refilling or rinsing cause chemicals to be released.

#2: Whew! This one is okay.  Hand wash and air dry these sport bottles.  If they get scratched or start looking dull and old, replace them.

#5: Wait -- do I have to throw out my Tupperware? No, you are safe.  #5 plastic is good for storing solid foods. No soups or sauces. Putting hot food into the plastic container will make it release chemicals -- cool the food first.  Hand wash and air dry your containers, even though they may indicate “dishwasher safe.”

#7: Throw it out. Really, toss it -- it contains BPA and you don’t want it. Many water cooler bottles and water filter pitchers are #7 -- look carefully.

What else?

• Buy juice and milk in glass bottles whenever possible.
• Prepare foods in glass or ceramic.
• Cool solid foods completely before putting them in #5 plastic containers.
• Store liquids (including sauces and soups) in glass or ceramic containers.
• NEVER microwave plastic (including plastic wrap).
• Carry water in glass, stainless steel or BPA free bottles.
• Avoid canned food with plastic lining.

We’ve purged the plastic and have new BPA free water bottles for the whole family. It is a simple thing to do for your health and the health of your family.

Do you have more questions or concerns? Add a comment below and I’ll do my best to find the answer!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Multitasking or Over-tasked?

 As I prepared to begin a program for the Wisconsin Health Information Management Association last week, I realized I’d be speaking while they were eating lunch.

“Don’t worry,” said one of the attendees, “we are great at multitasking.”

So true, women are great at juggling more than one thing -- which incidentally was the topic of my program: Why Women Have Balls: Stress Management for Busy Women

In fact, researchers recently discovered men and women worry about a different number of things each day. On average, daily stress concerns of:

Men = 3
(money, job & family)

Women = 12

12!  That sounds about right!

Juggling is our power, but juggling poorly can greatly increase stress and may lead to illness.

How do you know if you are juggling too much? 

• Do you sometimes feel you neglect important things because you are distracted by everything else you have to do?
• Do you forgo personal pleasures to get just one more thing done?
• Do you feel as if someone will soon find out you are just pretending to be this good?

One hidden source of stress can come from devices which are meant to help us be more efficient. There is a difference between staying connected and too much information.

• Does your cellphone feel like a convenience or a burden -- intruding too often into your life?
• Is your Blackberry a tool or an addiction?
• Does watching television relax you or leave you feeling anxious and tense?

According to Dr. Joanne Cantor, Ph.D., an expert in the field of the effects of media on the brain, there are good reasons the daily barrage of electronic inputs leave us with jangled nerves and increased stress.

“One area of insight into our reactions may come from recent findings in neuroscience, research that studies how the brain and body respond to the inputs it receives,” Dr. Cantor explains. “For example, research on “mirror neurons” suggests that when we watch other people engage in behavior (even when the other people are on screen), the part of our brain that plans and prepares to perform that same activity is activated.” 

In other words, we aren’t just passively receiving all of those messages and images, our brains are figuring out how to become part of them.

Help yourself juggle well by controling your electronic-induced stress -- here are some suggestions:

Start and end the day quietly. Commit to spending the first 30 minutes and the last 30 minutes you are wake without electronic interruption.  Read the paper, enjoy a cup of tea or coffee, or talk with your spouse or partner. Keep the television and radio off. Turn off your cellphone, and walk past the computer without checking your e-mail or the news-sites.

Eating and electronics don’t mix. Try not to eat and text. Along with being rude to your dining companions, you are less likely to pay attention to what and how much you are eating. You body will digest what you eat more efficiently if you eat without interruption. We all know family dinner time is crucial part of child development. Social interaction is also an important part of stress management. Keep the television off and relate to those around you.

Take a break. Pause for ten minutes during the day and disconnect from the computer, phone, Blackberry, television, and all other electronic devices. Sit back, close your eyes and breathe deeply.  Take a quick walk. Disengaging will clear your mind, allow your body and brain to quiet, and refocus your energy. If you can’t make it for ten minutes without your devices, start with five minutes build your way up to two ten-minute breaks per day.

Pay attention to the impact time-saving devices are having on your stress level and take steps to manage them (rather than them managing you)!

Wishing you low stress and great success!

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Smoking: The Fast Track to a Heart Attack

Counting on estrogen to keep heart disease at bay?

Better think again!

A new study reveals women who smoke have heart attacks more than a decade earlier than those who don't smoke.

Most women think estrogen protects them from a heart attack until very late in life, but a study presented to the European Society of Cardiology, indicates smoking takes away the estrogen advantage.  "Smoking might erase the natural advantage that women have," said Dr. Robert Harrington, a professor of medicine at Duke University and spokesman for the American College of Cardiology.

Which means if you combine smoking with any other risk factor and you should be very concerned.

• Researchers found women who smoke have heart attacks 12 to 15 years earlier than women who don’t smoke.
• Women who live or work with smokers are also at risk for earlier heart attacks.
• In addition, if women compound smoking by taking hormone based birth control (the pill, patch, or ring) their risk for heart attack and stroke increases exponentially.

What can you do?

If you smoke, quit. The benefits begin the first day you quit -- find resources to help you quit here.

Support Smoking Bans: Keeping indoor air free of smoke works. A study in the New England Journal of Medicine reported a significant reduction in Emergency Room visits for chest pain after a smoking ban is put in place.

If you live in Wisconsin please join my family in support of the Breathe Free Wisconsin Act. Visit MySmokeFreeStory.com and find out how you can help. (In fact, if you are driving between Madison and Milwaukee during the week of September 15, 2008 -- check out the girls and I on a billboard -- yep, I said billboard, near the Johnson Creek exit) Here's a preview:

If you live elsewhere join the efforts of Tobacco Free Kids and the American Heart Association’s You’re the Cure Network.

Talk with your doctor.  Be aware of your risk factors and how your habits and medication affect your likelihood of heart disease.

Smoking is the leading cause of preventable death. Live longer and healthier by breathing free everyday.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Is Bacon Better For You Than Fish?

News stories suggest eating bacon, hamburgers, and doughnuts may be more heart-healthy than eating tilapia.Let's clear up the confusion about America's most popular fish.

Should you eat bacon instead of fish? Of course not! Yet, recent articles have suggested bacon and other fatty foods may be better choices than farmed tilapia because of a high level of omega-6 fatty acids. Here is the truth:

Fish is good for you. The American Heart Association recommends eating two meals that include three ounces of fish, per week. Fish is high in Omega-3 Fatty Acids and has been shown to reduce the risk of heart disease. In fact, according to a recent study Japanese men, while smoking more than American men, are more heart healthy, due to a fish-rich diet.

Omega-6 fatty acids are not evil. The American Heart Association and the American Dietetic Association agree that, "Omega-6 fatty acids are, like omega-3s, heart-healthy nutrients which should be part of everyone's diet." While there is concern about the inflammatory effect of one omega-6 fats found in high concentrations in farmed tilapia, for people without active heart disease it should not be a reason to stop eating it.

Not all farmed fish are equal. Americans concerned about heart health are most likely to eat farmed tilapia, salmon, and catfish. These fish are inexpensive and available in most stores. The health benefits of farmed fish vary depending on what the fish are fed and the sanitary conditions under which they are raised. Ask where the fish you are buying was raised. When possible, choose fish farmed in the United States in a recirculating environment.

A variety of fish is better. You don’t have to stop eating tilapia, but there are better choices with more omega-3 fatty acids such as wild salmon, farmed trout, haddock, cod, halibut, and flounder.

Bacon is not a health food. High in fat, calories, and sodium, and low in nutrients, qualifies bacon as an occasional treat.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

September is Atrial Fibrillation Month

September has been declared Atrial Fibrillation Month to raise awareness of this life-threatening heart condition. Embrace Your Heart's Medical Interpreter and founder of the patient resource StopAfib.org Mellanie True Hills, provides some great information:

Commonly known as afib, atrial fibrillation is a misfiring of the electrical signals of the heart involving rapid or irregular heartbeats or quivering of the heart's upper chambers. Once considered benign, according to Mellanie True Hills of StopAfib.org, this cardiac arrhythmia can actually lead to congestive heart failure or stroke. One-third of atrial fibrillation patients will have a stroke, and afib is responsible for 105,000-140,000 strokes per year in the United States. Stroke, a top-three killer, claims at least one person every hour and is the number one cause of permanent disability.

More than five million Americans now suffer from atrial fibrillation in which the heart goes out of control with little warning and for no apparent reason. It's a frightening occurrence that will impact millions more as atrial fibrillation overtakes aging baby boomers. The Mayo Clinic estimates that by 2050 at least 16 million Americans will have it.

What You Can Do in September for Atrial Fibrillation Month:

• Listen to your heart for racing, palpitations, or an irregular heartbeat.
• Learn about atrial fibrillation.
• Learn about afib causes and risk factors, which may include existing heart disease or obstructive sleep apnea.
• If you suspect atrial fibrillation, ask your doctor to check you out.
• If you have atrial fibrillation, learn how to treat and manage afib.
• Ask family and friends to learn more.

If you are looking for more treatment, The Atrial Fibrillation Services Locator features more than 175 hospitals, arrhythmia and atrial fibrillation centers, electrophysiologists, cardiologists, and surgeons who specialize in treating atrial fibrillation patients.

Download a free copy of Eliz’s Patient Perspective Magazine on Atrial Fibrillation.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Healthy Travel Tips

Traveling can throw off your heart-healthy habits. Here are some tips to stay on track.

Pack Snacks: Eating out can derail your healthy eating habits. Take along some whole grain cereal, nuts, dried fruit, cereal, or granola bars to snack on or substitute for restaurant breakfasts. When eating out look for whole grains at breakfast, salads, soups, or stir-fries for lunch, and reasonably sized servings at dinner.

Pack a Pill Case: Of course you’ll bring your medication, but traveling can disrupt your schedule and make it difficult to remember to take your medication consistently. Use a daily pill case and be sure!

Pack in Chunks: Getting the exercise you need can be difficult on the road, particularly if you are traveling to a business meeting or conference. Two or three “chunks” of exercise (10 to 15 minutes in duration) will go a long way toward keeping your commitment to your health. A quick walk in the morning, even just 10 minutes around the hotel halls, and another at lunch and before bed will keep you on track. Taking a walk outside can clear your head and help digest the information from your meetings. If you are sight-seeing, choose walking tours. Pay attention to the weather, so you don’t get overheated, and drink plenty of water.

Pack an Emergency Card: Make sure you have the information you need in an emergency including your emergency contacts, doctor information, medications, and dosages. Print your information on brightly colored paper and keep it in your wallet.

Packing a few simple things will make your next trip more heart-healthy.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com