I know we harp on it a lot. But heart disease is the number one killer of women over the age of 50. It’s also something that can usually be prevented. You know the drill for prevention…exercise, eat right, get plenty of sleep, and decrease your stress levels. Here’s some things you might not have known:
· Heart attacks happen earlier and are more life-threatening in women.
· Abdominal fat is more strongly associated with early death in women than in men.
· Type 2 diabetes is a stronger risk factor for stroke in women than in men.
· Women 60+ who have type 2 diabetes also have higher levels of hypertension.
· Exercise can help, but women need to exercise more and at a greater intensity than men to reap the rewards (IDEA Fitness Journal, 2016 March).
Hopefully this motivates you to get out there and get moving! How much exercise is enough? It depends on who you’re talking to. At a minimum you need 2 hours per week of activity. That translates into 20 minutes of exercise on 6 days of the week. On the 7th day you can rest.
Please don’t be a statistic! Take care of your heart and it will take care of you. Now if you’ll excuse me, I need to go get in a walk.
So what are you doing for Easter? I will be going to church and then getting my eat on with the family. This is one of those holidays that some do up big, while others barely acknowledge. To help get you in the mood, I have researched some fun facts about Easter:
The CDC declared March 6-12, 2016 to be National Sleep Awareness Week. I cannot stress the importance of getting adequate sleep each night. Many of my colleagues tease me for going to bed so early each night, but I know my body and my needs. The American Academy of Sleep Medicine and the Sleep Research Society recommend adults need 7 or more hours of sleep each night to promote health and well-being. Many admit they do not routinely sleep for this duration.
So what’s the big deal if you do not sleep for a least 7 hour most night? Research has shown that adults who do not get enough sleep are more likely to suffer for chronic medical conditions that include obesity, high blood pressure, diabetes and poor mental function.
It may seem easier said than done. Here are some tips to help you get a better night sleep. Make a family routine and plan your evening to allow ample time to get ready for bed and asleep by the necessary time to get 7 hours of sleep. Further tips to help aid in a good night sleep include:
· Avoid eating 2-3 hours before bedtime
· Avoid alcohol, nicotine & caffeine before bedtime
· Avoid exercise 2-3 hours before bedtime
· Turn off all electronics 1-2 hours before bedtime
· Avoid checking email or working prior to bedtime
· Keep your bedroom cool and relaxing
· If your partner disrupts your sleep, consider sleeping in separate rooms
· Consider aroma therapy lotions or a white noise machine to aid in sleeping
If you have tried all of the above for a week and are still struggling to sleep 7 hours night, talk to your doctor about medication supplements or a sleep study. Your sleep is essential to your health! So stay healthy and take care of yourself!
April 15th is drawing near. That means you have to get your taxes in! Since none of us like to do it, I thought we could all use a chuckle with these fun facts:
March 17th is St Patrick's day. Many Americans celebrate, although few truly understand what the day is about:
Don't forget to turn your clocks ahead one hour on March 13th. Yes, it's that time of year again...Daylight Savings Time! Here are some fun and interesting facts:
I'm not much of a seafood eater, but I do love me some crab cakes. The problem is they are often deep-fried. Below is my version of a healthy alternative:
You Will Need:
1 cup light mayo
2 Tbs finely chopped parsley
2 Tbs Dijon mustard
2 Tbs lemon juice
2 tsp Old Bay seasoning
1 1/2 cups panko breadcrumbs
2 lbs lump crabmeat
Mix together the first 6 ingredients. Then gently add in the crab meat. Shape into 8 patties and cover and refrigerate for 30 minutes.
Preheat the oven to 350 degrees.
Spray both sides of the patties with cooking spray and place on a grilling pan. Bake 15 minutes and then flip the patties. Bake another 15 minutes.
Turn oven to broil and cook patties another 5 minutes, or until crispy golden.
Enjoy with cocktail sauce and a large side salad.
March is national craft month. The great thing about crafting is that it is great for everyone regardless of age or gender. For those who love to craft, perhaps this month is a good opportunity to learn a new craft style. For those who are unsure of their craft skills, perhaps it is a good time to learn one. Most craft stores will hold local events that offer projects for a free or a small fee. You may have a friend or family member that is quite crafty and happy to teach you their technique. YouTube is a great resource to teach yourself new talents. Regardless of what you decide to try, enjoy it! Here is a list of some common crafts to try:
If I forgot to mention one of your favorites, please respond and consider sharing your photos of your favorite works of art!
This one is for those of you who made a resolution to eat healthier in 2016. We all know we should eat at least 5 servings of veggies each day, so here are some quick facts about the humble carrot:
1. They're full of Vitamin A, which helps flush toxins from the body.
2. The most common are orange, but carrots can also be yellow, red, purple and white. There are over 100 species.
3. They can help prevent heart disease and cancer, and improve vision, and contain valuable amounts of antioxidant nutrients.
4. Steaming is the heathiest way to prepare carrots.
5. One medium carrot has 25 calories.
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