I am really looking forward to speaking at a Women's Heart Health event at Providence St Peter Hospital Regional Heart Center in Olympia, Washington on February 24. I would love to see you there!
Check out this fabulous video created by the hospital staff. If this doesn't make you feel like moving, I'm not sure what will!
Heart Health Music Video: Making Time for Exercise
Friday, February 4, 2011
Thursday, February 3, 2011
The Dallas Morning News on Stress and Heart Health
I was happy to be interviewed for this article from this week's Dallas Morning News about the effects of stress and depression on our heart health. Our mind-body connection is stronger than many of us realize.
Healing the heart often means healing the spirit
Healing the heart often means healing the spirit
Saturday, January 22, 2011
I'm Moving to HealthLine.com
I am thrilled to report that I have been invited to be a columnist for HealthLine.com HealthLine is known as "The Website Doctors Prescribe Most." It is read by millions for its credible, up-to-date information on a wide variety of medical conditions, as well as great tips on diet, exercise, and a healthy lifestyle. Other columnists include Dr. Paul Auerbach, a professor of Surgery and ER medicine at Stanford University, Dr. Kenneth Trofatter, a professor of Obstetrics at the University of South Carolina, and nationally recognized nutrition expert Tara Gidus, to name just a few.
My posts will be focused on heart health for all of us-- men and women-- and should be up and running in just a few weeks. I would love to hear any suggestions you might have for me, and I look forward to seeing you on HealthLine!
My posts will be focused on heart health for all of us-- men and women-- and should be up and running in just a few weeks. I would love to hear any suggestions you might have for me, and I look forward to seeing you on HealthLine!
Thursday, December 30, 2010
Your New Years Eve Menu: Simple, Healthy, and Delicious
It's nearly 2011 and time to set our best intentions for the new year. Here are a couple of recipes that will help you get off to a fine start. You'll create a meal that will impress your friends and loved ones, tickle your taste buds, fill your heart with healthy goodness, and leave you with minimal mess to clean up afterwards.
My Sister Cathy's Super Easy Cinnamon Sugar Salmon
Start with one 6 oz salmon fillet per person. Place skin down in a foil-lined pyrex dish or pan. Drizzle with olive oil and a little low-sodium soy sauce. Sprinkle with cinnamon sugar (seriously!) and top with garlic (use the bottled stuff to keep things neat and easy). Pop in the oven and bake at 350 degrees about 25 minutes, or until done.
Amazingly Good Spiced Sweet Potatoes
(Like so many of my favorite recipes, this one was adapted from the late, great Gourmet magazine).
1 tsp ground coriander
1/2 tsp fennel seeds
1/2 tsp dried tarragon
1/2 tsp dried red pepper flakes
1 tsp kosher salt
2 lb sweet potatoes
3 tbs olive oil
Preheat oven to 425 degrees. Combine all the spices together in a small bowl. Cut the sweet potatoes into bite-sized chunks or wedges. Toss the sweet potatoes with the oil and spices in a large pan, and roast for 20 minutes. Stir them around to turn the pieces over and roast another 15-20 minutes.
These are so good that I make a big batch of spice mix and keep it on hand in the pantry so I can make them any time I want, with minimal effort.
Mixed-Up Salad
Chop up lettuce, radishes, pecans, carrots, celery, a little feta cheese, and anything else that sounds good to you, and serve it up with a healthy olive-oil or light tomato based dressing
Add a glass of champagne and some sexy mixed berries with a little dark chocolate for dessert, and you're good to go. Happy New Year!
My Sister Cathy's Super Easy Cinnamon Sugar Salmon
Start with one 6 oz salmon fillet per person. Place skin down in a foil-lined pyrex dish or pan. Drizzle with olive oil and a little low-sodium soy sauce. Sprinkle with cinnamon sugar (seriously!) and top with garlic (use the bottled stuff to keep things neat and easy). Pop in the oven and bake at 350 degrees about 25 minutes, or until done.
Amazingly Good Spiced Sweet Potatoes
(Like so many of my favorite recipes, this one was adapted from the late, great Gourmet magazine).
1 tsp ground coriander
1/2 tsp fennel seeds
1/2 tsp dried tarragon
1/2 tsp dried red pepper flakes
1 tsp kosher salt
2 lb sweet potatoes
3 tbs olive oil
Preheat oven to 425 degrees. Combine all the spices together in a small bowl. Cut the sweet potatoes into bite-sized chunks or wedges. Toss the sweet potatoes with the oil and spices in a large pan, and roast for 20 minutes. Stir them around to turn the pieces over and roast another 15-20 minutes.
These are so good that I make a big batch of spice mix and keep it on hand in the pantry so I can make them any time I want, with minimal effort.
Mixed-Up Salad
Chop up lettuce, radishes, pecans, carrots, celery, a little feta cheese, and anything else that sounds good to you, and serve it up with a healthy olive-oil or light tomato based dressing
Add a glass of champagne and some sexy mixed berries with a little dark chocolate for dessert, and you're good to go. Happy New Year!
Tuesday, December 7, 2010
Some Answers for My Friends in Houston
I'd like to give a huge thank you to my Houston CHW friends, who have posed some very interesting questions. (I'm sorry you were not able to post the comments, and I have changed my blog settings to make that process easier).
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
Sunday, November 28, 2010
Don't Let Job Stress Break Your Heart
Stress on the job is just a simple fact of life for many of us. In a survey conducted by the US Department of Labor, more than 60% of working women, regardless of job or income, described stress as their number one work-related concern. But is it all in our heads?
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Friday, November 19, 2010
Beware of B-Vitamins: The Hidden Dangers of High Dose Supplements
The B-vitamins, including folic acid, vitamin B6, and vitamin B12, are essential for maintaining heart health. Good dietary sources include dark green leafy vegetables, whole grains, nuts, soy, fish, meat, poultry, and dairy products. We know that folic acid is essential for the development of the fetal nervous system, so in the US, and many other countries, commercially available grains are required to be fortified with folic acid. Thus, deficiencies of this vitamin are pretty rare. B12 deficiencies are sometimes seen in older folks, people with intestinal disease, alcoholics, and people on certain prescription medications. Vegans are often deficient in B12 (since animal and and dairy products are the only natural sources), so they usually need supplementation. B6 deficiencies are uncommon, except in alcoholics.
In the 1990's, there was a huge interest in high dose supplements, and megadoses of folic acid, B6, and B12 were often recommended by cardiologists. The idea was that by flooding the body with these supplements, we could decrease levels of homocysteine, a blood marker that is associated with a higher risk for heart disease.
The problem with that theory was that it didn't work. Although we could lower homocysteine, we didn't lower risk at all. What we now know is that, in general, high homocysteine is a marker for an unhealthy lifestyle, and there is no vitamin pill that can fix that! Even more troubling was the fact that very high dose folic acid (over 400 mcg) seemed to increase the risk that a stent placed in a heart artery would clog back up. So several years ago, most cardiologists backed off on recommending these supplements.
The research on folic acid supplementation also suggested something even more scary: an increase in cancer risk. Since the studies were not done to specifically look at that issue, no one could be sure if it was a real risk, or just a statistical fluke. Now a Norwegian study of several thousand patients, published in the Journal of the American Medical Association (Nov 18, 2010), gives us more compelling information. Norway does not have mandatory grain supplementation, making it a good place to study this issue. In this study, participants received 800 mcg of folic acid with B12 (400 mcg), with or without B6 (40 mg). A separate group was given B6 alone. The study lasted a little over 3 years, and the participants were followed for another 3 years after stopping the supplements.
The results? The risk of developing cancer (predominantly lung cancer) was 21% higher in those who took folic acid plus B12 . There was also an 18% higher likelihood of dying from any cause. B6, on the other hand, did not appear to have a major impact.
The bottom line? Get your folic acid from Mother Nature. Choose a Mediterranean diet, and you'll get plenty of all the nutrients you need to keep your heart healthy, lower your risk of cancer, and keep yourself looking and feeling great.
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