The Heart Muscle and Coronary artieries

Although a lot of progress has been made, heart attacks are still the leading killer of men and women in the United States.  1.2 million people in the United States have heart attacks each year.  Many die but more could survive if they got help faster.

Acting fast can save a life and limit damage to the heart.  Symptoms can include but are not limited to:  Chest pain or discomfort; upper body discomfort in one or both arms, back, neck, jaw or upper part of the stomach; shortness of breath, with or without chest discomfort; nausea, vomiting, light-headedness or sudden dizziness, or breaking out in a cold sweat.

Do you know what to do if someone near you goes down with a heart attack?  Hopefully someone near you will know how to do CPR.  What if no one else is around you that can help?  And do you know that CPR is not the recommended procedure anymore for heart attacks.  Now you can apply CCC.  That stands for Continuous Chest Compression.  Continuous Chest Compression can be done by anyone with no training whatsoever.  Although it is somewhat like CPR, it is not the same.  This new procedure was pioneered in Arizona at the Sarver Heart Center.   Through the SHARE (Save Hearts in Arizona Research and Education) program, research shows a higher survival rate when CC is used versus CPR.  CPR is still better than nothing but is fast becoming the second choice for bystanders who want to help.  Please note that CPR – the traditional method – is still recommended for respiratory arrest.

This short video illustrates how to use CCC.

I hope you learned something new today – I sure did!  Please leave your comments about this new procedure and let us know what you think?

Bacon, Lettuce and Tomato Sandwich

When it comes to fitness, BLT means Body Leverage Training. 

Just what does that really mean?  Leverage can have several meanings, depending on the context of the conversation.

This is a man with leverage

For Example,

in fund raising you hear that word used a lot – how to “leverage” a major donation into more money for the organization.  When it comes to your body, it most likely means how to use your body as resistance rather than use another piece of equipment.  It becomes something like a functional training as you begin to realize there is more to fitness than just what you read or see.

For example, a gymnast uses BLT to prepare for meets and other athletes do the same.

Using Leverage on the Parallel Bars

In many respects, BLT is movements the body was meant to perform, in a safe and effective way.  Sara Haley, Reebok Creative Coach and a JUKARI Fit to Fly instructor in New York City, says that body leverage training can be as effective as it is fun. “Body leverage training helps improve muscular endurance and strength, balance, flexibility and joint stability and offers easy adjustments and options.”  It’s like learning to use your body in space, becoming aware of your body and listening to your body.  Using your own body rather than another piece of equipment is what makes this safe.  Learning how to use leverage and body mechanics can enhance your workout and eventually your fitness level.  Watch this short video for an introduction on how to use BLT in an exercise routine.

Having the right equipment is essential for this kind of BLT – as well as a qualified instructor.  This is intriguing and not well known, at least in the Midwest anyway.  Gives a new meaning to “being fit”.  Let us know if you have heard of this before and especially if you know where to use this kind of BLT – something you use – not eat?

BLT is gaining in popularity and Baby Boomers are at the forefront of this trend. 

You can find more information here:

http://www.texaskali.org/articles/lev_mech.htm

http://blog.mysanantonio.com/getfit/2011/08/boomers-influence-fitness-trends/

Cocao Beans

So, now, how do we get chocolate?  It comes from the Cacao Bean, which was discovered in the Amazon over 4,000 years ago.  Christopher Columbus came across this wonderful bean on his fourth voyage to the New World in 1502.  The Aztecs, who first discovered it, actually used it as currency, because it was so valued.  Hernando Cortez developed a plantation in 1519, where “money”could be cultivated.  When he returned to Spain in 1528, he took the “money” and blended it with a bit of sugar and voila – a delicacy was born.

Chocolate Currency

Did you know that Chocolate was so prized in Europe, it was only available to royalty.  The Spaniards really knew how to enhance a product though.  They mixed this “money” with sugar, vanilla, nutmeg, clove, allspice and cinnamon.   And then they kept that secret from the rest of the world for over 100 years – only Nobility knew about this “money” that could be served in a goblet.

Serving Hot Chocolate

The invention of the Steam Engine was the key to opening the doors to mass production in the late 1700’s.  In 1828 a Dutch Chemist discovered a way to make powdered chocolate and this led to the creation of solid chocolate.  In 1868, a little company, Cadbury, started selling little boxes of chocolate candies – oooh the Cadbury Bunny – in England.

The Famous Chocolate Bunny

A few years later Milk Chocolate hit the market with another well known name now – Nestle.  Back to the “money” – chocolate was packed in soldiers rations during the Revolutionary War in lieu of wages!

So does “money” really grow in trees?  Well, in this case, it does.  So – which kind of “money” is best for you?  Dark Chocolate.  It looks like cocoa may be able to reduce some risk factors for heart disease – due to the Flavanols that have antioxidants effects that reduce cell damage implicated in heart disease.   Dark Chocolate may also lower blood pressure.

Blood Pressure

Here’s what most people ignore, however.  Although all this is good news for chocolate lovers, the kicker is you need to use moderation and balance.  For more tips on Chocolate, click this link.  Hope this helps you in balancing out the amount of “money” you can spend every day.  Enjoy this short video on Chocolate.

How to get "not" fit?

Most would agree that it means having a body that is healthy and is maintained by good eating habits, regular exercise and beneficial sleep.  You might also add a balanced personality with well functioning mental health.  Staying healthy during Thanksgiving Seasoncan sometimes be daunting, with all the food on the table.

Thanksgiving Dinner for the Family

One method to measure the physical aspects of fitness is with the use of a BMI (Body Mass Indicator) calculator.  You can find one at the Mayo Clinic’s website.  Once you have this information, it is a place to start developing a plan for fitness.  Designing a workout routine can be a daunting experience for a newbie but there is help for this.  A workout builder tool may be what you are looking for.  If you can afford it, you may want to engage a Personal Trainer but how do you know if they are qualified.  There are many things to consider when making this decision.

Choosing a Personal Trainer

One thing that is becoming more popular, because they are effective, is the use of Resistance Bands.  When choosing these bands it is important to get the right level of resistance.   Using resistance bands improves the quality of your exercise routine, strengthens your muscles and builds endurance.  What is you need to sit while exercising?  You may want to check out my website, www.resistancechairsystem.com.  This particular product uses resistance bands and has a bike attachment that can be set to different levels of resistance, according to one’s ability.  If you have issues with your shoulder, then the Freedom Flex Shoulder Stretcher attachment is something to consider.  Check back for end of the year sales on this website.

No matter what your level of readiness for exercise, the best place to start is in your head.  It really doesn’t matter what kind of equipment you have or where you have a membership, you need to take that first step – out the door or onto your equipment before any of this will work for you.

Personal Trainer Humor

So – what motivates you to exercise?  What do you use for equipment?  Do you find it easier if you have a gym membership?  What do you tell yourself relative to having an exercise routine?  Share with us, please.

Death

This past weekend I attended my class reunion in the Twin Cities.  On Friday morning, my husband took our poochies out to the doggie motel (the Vet’s).  One of our dogs, Princess (a Corgi mix), age 13 has been looking rather poorly the past month or so.  We knew her hearing and eyesight were going and she was losing hair by the handfuls and now losing weight as well.  We made the decision to put her down and she went peacefully.  She was ready, even if we were not.  It was good we were out of town all weekend.  As with our past dogs, we had her cremated and now have her ashes alongside the others who have gone before her – she is now home for good.

We did not talk of her much over the weekend but we did on the way up to the Cities and the way home – from time to time (a 3 hour drive one way).  We have a very good relationship with the Vet’s in town.  They are very sensitive to the death of a family pet.  Sure enough – there in the mail Monday was a sympathy card from the Docs at the Veterinary Clinic.  It’s a nice touch.  We still have our other two dogs, Elvis and Lucky.  They are both under 6 years of age so we do not anticipate having to go through this again for several more years.

The Class Reunion – it was great fun seeing my old friends who were actually friends in High school.  The rest are still the same – I think the name of the movie is “The Way We Were” :0)!  The surprise for me was the loss of a classmate whom I knew quite well and always spent time with at each previous reunion.  And the announcement of another classmate battling with the aftereffects of Agent Orange from Vietnam – and losing that battle.  He was part of our neighborhood group throughout Junior High and part of High school (until that license came along at age 15 and allowed for expansion of one’s horizons – literally) :0)!  Time marches on and there will be more deaths as we age.  As I looked around the room on Friday night, I saw only old people and realized I was one of them.  I do not see myself as “old” but I am – with the grey hair to prove it.  But I still have all my teeth – YEA!

I’m very proud of myself because I did not overeat during the weekend, even though there was always food present.  I did not gain an ounce all weekend.  Of course once home, well – that’s another story.  So how do I deal with this relapse?  It does not mean I am a failure.  It means I made a mistake and now I have to get back on the bandwagon and start monitoring my weight again – every day, all day.  My husband and I went for a walk last night and again today, before supper.  I have a little pedometer that I have in my pocket all day long so we measured how far we walked on our walking path.  About 6/10ths of a mile.  Today we took Elvis and he was poohed by the end of the walk.  I was hoping the walking path we use would have been a mile.  So now I have to figure out how I can get in a mile every day.

My next appointment for the Lapband is Tuesday September 7^th early in the AM.  I hope I can register more weight loss at that appointment.  I’m guessing I will need another fill at that appointment.  That should facilitate some more weight loss.  I tried on an outfit I have not been able to wear for 3 years – AND – it fit so I wore it today.  Will do that again tomorrow.  Makes me feel good about what I have done and what I hope to continue doing – losing more weight.  Until later – Tikki

I decided to try having acrylic nails put on my finger nails.  My daughter has had it done dozens of times and friends have had it done but I just did not want to spend the money.  Well – the time has come – so I spent the money.  I had a manicure for the first time in my life and now my nails are looking gorgeous.  Still not sure if I will continue with them and get “fills” when needed but time will tell.’

The weather continues to be beastly hot and humid here.  Supposed to get some relief starting either tomorrow night or Saturday night – would really love that right now though.  Why is it we always want what we can’t have?  Something to ponder maybe???  I’m having my class reunion this weekend so we leave tomorrow AM and won’t be back until Sunday night.  So our poochies must go to the doggie motel at the Vet’s.  They are so used to staying out there but when the pickup turns at the light (we only have 2 in town) they start whining like they do not want to go – and they most likely do not want to go – but it is what it is – so off they go.  Animals seem to have a keen sense of things – something many people today lack.  Something else to ponder – maybe???

I have followed the diet this past week and will do measurements tomorrow AM – and this time I will keep track of the total inches I’ve lost since my surgery.   I have now lost 40 # since the beginning of last May – and – I will be losing more – but it will be gradual – no more than 2 – 3 # a week.  I would be satisfied with 1 # a week.  I am focusing on eating healthy and making a mental change in my thinking about what I eat, how I eat (still way too fast), when I eat etc.  This is a lifestyle change for me and I do not want to blow it.

Windom is an amazing little town – pop. 4600 – give or take a few.  I’m on a steering committee focused on bringing Broadband to the rural areas.  A number of years ago, the city fathers decided to develop a telecommunications system in town – fiber optic to the home.  There was a lot of opposition etc. but fortunately the citizens voted it in.  Now we have a great opportunity to expand on that by offering lots of different things to the community.  For instance, there is a project in MN called PCs for People – you collect a minimum of 25 recycled computers, they pick them up and deliver 25 refurbished computers, XP installed etc. and then you can give those computers to families with school age children who do not have a computer so the kids can keep up at school.  More projects – developing a learning center in town, increasing the number of hot spots in town, perhaps developing a data center here for large corporations headquartered elsewhere etc.  It is absolutely amazing to me all the things relative to a computer and how it impacts our lives.  And then there is Social Media – I’m still trying to figure out all of that.

So – I’m following my diet, not exactly exercising everyday but trying to keep that up, pampering myself, and figuring out my computer etc.  I think that’s enough for one day.  Until later – Tikki/Karen

OK – This is about support and motivation. I missed the exercise this AM – actually the second day in a row. I know, I know – this is an excuse and I just have to get my sorry ass outta bed in the AM so I can do at least 1/2 hour on the Resistance Chair. I’ve thought about walking to work – it is somewhat uphill and down so it is really uphill both ways but it is only about 1/2 mile – maybe a bit more if I stop at the Post office on the way in the morning. I SHOULD be able to do that – right. The issue for me is my balance. It just simply is not that good that I would trust myself for that distance. And, of course, I won’t know unless I try it. I could use my cane that I got in Mexico 2 years ago – at least I would look colorful while walking :0)! I could try this tomorrow AM and see how it goes and ask my husband to come and get me at noon if it proves to be too much. I need to clean at the office tomorrow too and that is definitely exercise. What should I do??? Check in tomorrow night and find out !

I am following my diet so far today and have stayed within my calorie count of 1200 or less. I took out some salmon for tomorrow night. Of course, my husband won’t eat that so I have a very small steak thawing for him. One of my goals is to weigh less than my husband at some point in my life. The man eats to live and I live to eat :0)! His nutrition is terrible with all the snacking he does and the Coke he drinks and his smoking – Uffda! He really needs to own stock in CocaCola :0)!

I have been sleeping very well at night – at least 6 hours before I have to get up and use the bathroom. All things considered, it is because of sleeping in Goodnighties PJs and using my Buckwheat Pillow. If you have never heard of Buckwheat pillows or tried sleeping with one – you do not know what you are missing. The first time I heard about them was about 15 years ago or so – give or take 5 years – more likely to be 20 years rather than 10 years. Anyway – I heard they were good for absorbing heat – HOLD ON – a pillow that would absorb all the heat my body would generate during nightsweats – THANKS to menopause!!! We are so blessed as women to have to deal with childbirth and then when the uterus dries up we get menopause – Thanks to Eve and that darn apple :0)! So – naturally I had to try one. After I got it and used it the first night – Well – my guardian angel had to be watching over me that night – no wet pillow – although it did nothing to stop the nightsweats :0(! Not much does – they are just over when they are over and not one minute before – no matter how much we women want them gone! Now that alone sold me on the value of the pillow. But – hang on – there’s another benefit here that was immediately apparent in the morning – well -actually the night before when I put my head on the pillow. This pillow molded itself around my head and actually kept doing so throughout the night – no more pluffing and plumping to get it just right at various times during the night. Is that an unexpected bonus or what!!! Since then I have purchased several more pillows for the bed – my side only – a neck pillow for the rocker etc. Here’s my saying – You can have my first born but – nobody and I mean NOBODY – touches my pillow. It goes where I go- I don’t care if it means another suitcase and a fee for that second bag – it goes – no matter what. If you are interested, you can check out one of my websites – www.buckwheatpillowsonline.com and see what you think. The other product I mentioned earlier is the Goodnighties stuff. You can check that out on www.goodnighties.com. The material feels so great on my skin and it is so soft and silky. I would recommend the PJs as the gown is more like a top than a gown – just not long enough for a gown in my book. However I do wear that under my nightie and that works quite well. This fabric also absorbs moisture and other nasty things floating around in the air that we are most likely not aware of. So it is great that the manufacturers of this product do know about that stuff and have developed a product that works to get rid of the effects on us . Great little product – check them out too.

OK – I’ve given my sales pitch. What are your recommendations for getting the ass outta bed in the am and for a solution to that walking/balance problem? I need some motivation and support here – Now it’s your turn? Karen/Tikki

So now what – you want to change but how you ask?  Well – the first step is to start keeping track of everything – EVERYTHING – you put in your mouth.  Then put the caloric count next to that – and add it up at the end of the day.  Most people with average metabolisms burn up about 1800 – 2400 calories a day just with everyday activities – some more and some less.  So – if you are taking in more calories than you expend, well, my friend, that adds up to weight gain.  So you don’t want to carry around a tablet and record everything you eat?  You have a memory – use it!  At some point during the day you will be next to or near by a piece of paper and a pencil – then you write down your information.  Will this require some effort on your part – you bet – but how will you know where you are at if you don’t know where you started???

When someone plans a trip, they generally use a road map to get from point A to point B.  Your food Diary is your road map from being overweight (fat) to monitoring and losing weight (getting healthier).  Getting healthier is what it is about for many people.  Excess weight can lead to so many medical conditions – I’ll bet you can even name them so I won’t do that here.

Dieting – Oh No!  The first step is to establish a baseline of your eating habits and then you will know where your next stop is on this journey!