Heart Attack Risk Increases in Winter

According to Archives of Internal Medicine,* the risk of having a heart attack during the winter months is twice as high as in the summertime. Here are a few reasons stated:

• Cold weather. When a person’s body gets cold, the body’s automatic response is to narrow the blood vessels. Cutting down on blood flow to the skin means the body doesn’t lose as much heat. But for people who already have clogged arteries, the narrowing of the blood vessels raises the risk that one will become blocked, and could trigger a heart attack.

• Snow shoveling. Shoveling snow is very strenuous, causing the heart to work harder and raising your blood pressure. People who never exercise often go out and shovel snow in the winter. So, if you must shovel, push the snow rather that lift it, stay warm doing it, and take breaks. If you are overweight, or over 55 years old, or have suffered a previous heart attack, don’t shovel at all.

• Flu. The flu is another culprit responsible for the winter surge in heart attacks. A flu infection can increase blood pressure, and stir up white blood cell activity—all bad news for your heart. Ask your doctor about getting a flu shot.

*Archives of Internal Medicine is a bi-monthly professional medical journal published by the American Medical Association.

Heart Health Smarts

by Diane Wolfe

February has been declared Heart Health Month in America by the American Heart Association. We are encouraged to discover the power of being heart-healthy and taking care of ourselves.

Good heart health depends upon lifestyle choices we make every day. With healthcare costs and coverage becoming a real concern for more and more people, individual life choices have an even greater impact on our future and finances. While in the past, people may have waited for medical evaluation and testing to confirm a need for concern, today’s mentality is becoming one of more proactive and preventative approaches.

Most people are aware of the role diet and exercise play in our overall health, and that a healthy lifestyle is our best weapon against heart disease. According to the AHA, adopting the simple steps below as part of your life will have long-term benefits to your health and heart.

First, use up at least as many calories as you take in each day. Know how many calories you should be eating and drinking to maintain, reduce, or increase your weight. The number of calories to eat each day is based on your age and physical activity level.

Adjust the amount and intensity of your physical activity to match your weight goal. Start off slow and keep a routine going. Stretch before and after exercising, and stay hydrated with water all day. Most importantly, consult a doctor before starting an aggressive exercise regimen.

Second, eat a variety of nutritious foods from all the food groups. Nutrient-rich foods have vitamins, minerals, and fiber, and are lower in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure. Unrefined whole-grain foods contain fiber that can help lower blood cholesterol and help you feel full, and eat less. Eat fish twice a week whenever possible. Eating salmon, trout, or herring may help lower your risk of death from coronary artery disease.

As you make daily food choices, base your eating pattern on these AHA recommendations:

  • Choose lean meats and poultry without skin and prepare them without added fats.
  • Select fat-free, 1% fat or low-fat dairy products.
  • Cut back on beverages and foods with added sugars.
  • Keep an eye on your portion size. One fist full is typically one serving size, enough for one person.
  • Chew often and eat slowly!

Use healthy methods of food preparation, too. Use “choice” or “select” grades of beef rather than “prime” and trim the fat off the edges before cooking. Use cuts of red meat and pork labeled “loin” and “round”; they usually have the least fat. With poultry, use the leaner light meat, like breasts, instead of fattier dark meat like legs and thighs. Make recipes with egg whites, instead of egg yolks. Two whites = one yolk. Instead of frying foods, use cooking methods that add little or no fat, like stir-frying. Use a wok to cook veggies, poultry, or seafood in vegetable stock, wine, or small amount of Extra Virgin Olive Oil. Avoid high-sodium seasonings like teriyaki or soy sauce. When roasting, use a rack in the pan so the meat doesn’t sit in its own fat drippings. Try basting with wine, tomato juice or lemon juice. Grilling and broiling are both great fat-free cooking approaches. Bake foods in covered cookware with some sort of liquid, instead of pan frying meat or fish. Steam your vegetables; they will retain more flavor and nutrients.

Third, lead a healthy lifestyle. This is a vital weapon in the battle against heart disease.

Stop smoking today and avoid second hand smoke. Limit your intake of alcohol; excessive alcohol consumption can deplete your body’s supply of vitamins and nutrients.

Identify and reduce stress and anxiety in your life. Surround yourself with happy people! Keep your weight within recommended limits; obesity is the leading cause of heart disease. Get enough sleep each night (6-8 hours is recommended). Visit your doctor to discuss these lifestyle choices.

Ask yourself what you are doing to help your heart along this winter and throughout the year. Make the lifestyle changes necessary to protect yourself against heart disease. No matter what your age, take a long-term interest in your heart before it’s too late – you and those who love you will be glad you did.
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The Awesomeness of Chia Seeds: Energize Now!!


by Heather Rothbauer-Wanish

In today’s fast-paced society, everyone is looking for ways to maintain health, elevate immune systems and boost their energy levels. Similarly, people typically want something that is easy to do, fits well with their lifestyle and is fairly simple to accomplish. With recent publicity toward natural health methods and organic foods, more and more people are enjoying the benefits of eating chia seeds.

Although many people may have first heard of chia seeds through the novelty item, Chia Pets, these seeds have actually been in use as a dietary supplement as far back as the ancient Aztecs. For many years, this tiny little seed was used as a main food source by Indians of the southwestern United States and Mexico. Throughout history, it has been said that the Aztecs ate as little as a teaspoon of chia seeds when going on forced marches and conquests.

One of the benefits of the chia seed is its ability to slow the conversion of carbohydrates into sugar. This makes it easier for chia seeds to create more endurance for people. Prolonging the conversion into sugar gives people additional energy and stabilizes metabolic changes. This can be especially important for those suffering from diabetes.

Another positive and useful aspect of the chia seed is its hydrophilic properties. Because the seeds themselves have the ability to absorb more than 12 times its weight in water, the water offers the ability to keep hydrated for longer periods of time. The fluids and electrolytes that are maintained are able to offer a better environment for all of the body’s cells. Eating chia seeds allows people to maintain a healthier balance of electrolytes.

Local business owner, Kathy Steinke, also believes in the health effects of chia seeds. In fact, you can purchase these potent seeds at her business, Seattle Pride Coffee House, located inside Gold’s Gym. Kathy and her husband, Dennis, sell the seeds as part of their business and believe in the positive effects of this food.

For those that watch daytime television and especially talk shows, Dr. Mehmet Oz has become a well-known doctor. For over five seasons, he appeared on the Oprah Winfrey Show and now has his own talk show, “The Dr. Oz Show.” Dr. Oz is currently Vice-Chair and Professor of Surgery at Columbia University. In addition to appearing on talk shows, he is a well-known cardiac surgeon and performs many procedures each year. Dr. Oz has proclaimed his support of the chia seeds for some time. “The truth is, chia seeds are actually good for you—we’re talking really good for you! In fact, they just may be one of the healthiest things around,” Dr. Oz said.

A quick search on the Dr. Oz website shows his many comments and answers regarding the chia seed. “Chia—a harvested, unprocessed, nutty-tasting, nutrient-dense whole grain with omega-3 fatty acids—has more antioxidant activity of any whole food, outdistancing even fresh blueberries,” Dr. Oz commented through his website. The chia seeds can also decrease inflammation because of the omega-3 fatty acids.

Here are some other reasons to consider adding chia seeds to your diet:

  • More omega-3 than Atlantic salmon
  • More fiber than bran flakes
  • More protein, fiber and calcium than flax seed
  • More antioxidants than fresh blueberries
  • More calcium than 2% milk
  • Overall, the major benefits of chia seeds are as follows:
  • Chia seeds are nutritious: they are loaded with omega-3, antioxidants, calcium, protein, fiber and other vitamins and minerals
  • Chia seeds are energizing: they provide hydration for athletes, added stamina, and endurance
  • Chia seeds reduce food cravings: helps release unrefined carbohydrate energy slowly into the bloodstream
  • Chia seeds are easily digestible: Chia seeds do not need to be ground up prior to ingesting
  • Chia seeds can help reduce your blood pressure
  • Chia seeds and omega-3: the seeds are the richest plant source of omega-3
  • Chia seeds and diabetes: studies indicate that the seeds help control blood sugar
  • Chia seeds vs. flax seeds: Chia seeds are easier to ingest than flax seeds and do not need to be ground up

Overall, if individuals are looking to maintain or increase their health levels, investigating the Chia seeds may be an option for them.

Harmony Corner Café: A clean operation

There is very little garbage about Harmony Corner Café. Garbage in the trash can that is. With the bakery in full operation and supplying bread twice a week and scones everyday to Just Local Food and Menomonie Market Co-op, it is unlikely to see much waste going into the garbage can. That is because the owners, Kathy and Greg Brice, are very conscientious about buying local and in bulk, so as to not waste packaging materials and conserve in transportation costs. It is also very important to them to buy local, which in turn helps support the community. Here comes to the garbage factor: eggs and milk are bought from a local farmer, and the containers are returned to reuse; flour and sugar come in large paper sacks, which are taken home to start the backyard campfire (nice on these brisk winter nights!); all other recyclables are taken to the recycling center; and all compostable food scraps and coffee grounds are taken to their home nightly for the garden’s composting center. So what is in the garbage can today? A broken light bulb.

Kathy says that once the café, located at 210 S. Barstow, opens this month, recycling and composting the garbage won’t change at all; it will just be on a larger scale. Much research has been done to provide compostable to-go containers for their customers. Made mostly of corn, these containers can break down within 45 days without the help of oxygen and water. The plastic bag used for carry-out food and bread is biodegradable as well. A new additive is used in the production of the plastic bag that allows degrading of the bag within nine months in landfill conditions, and the bags are still completely recyclable. Shelf-life and reliability is not affected.

Harmony Corner Café also supports fair-trade products as well. Coffee, tea, chocolate, and bananas, which are generally imported, are purchased as organic and fair-trade. Fair-trade supports paying the farmers a livable wage and supports sustainable farming practices.

Harmony Corner Café will be open Monday through Saturday, 7am to 10pm. Some breakfast items, tea and coffee drinks, including lattes and cappuccinos, real fruit smoothies, Panini sandwiches, organic salads, many desserts, and more. Free Internet and live music with full bar.