How Much Omega 3 Fatty Acids Are You Getting When You Eat Common Seafoods?

There are several Omega 3 fatty acids.  The two Omega 3 fatty acids you want to consume for your health are:  DHA + EPA.   If you are currently taking fish oil I encourage you to look at your bottle of fish oil and calculate how much total DHA and EPA you are actually consuming.  There are many benefits to consuming the DHA + EPA...click here for information on how Omega 3s slow the aging process(one of the many benefits)!

The American Heart Association recommends 500 mg of DHA + EPA if you do not have heart disease.  If you have heart disease the American Heart Association recommends  consuming 1000 mg of DHA + EPA daily.  Many of my patients eat a variety of fish each week.  However, there are fish that have a high DHA + EPA content like Atlantic Salmon, Atlantic Herring, Tuna Bluefin, Mackerel (canned) with each of these containing 1000 mg of the DHA + EPA or more...... and then there are fish that have a low Omega 3 content (low DHA + EPA content).  These fish include Orange Roughy, Farmed Catfish, Shrimp, Tilapia and Mahi-Mahi.  Each of these contain 120 mg or less of DHA + EPA (your healthy Omega 3s). 

Since there is such a difference in healthy Omega 3 content of common seafoods I thought it would be helpful to post a list of Omega 3 content of these foods.  The listing is in mg of DHA + EPA content in a 3 oz serving.

Higher Omega 3s                     DHA + EPA
Atlantic Salmon, Farmed                 1825
Atlantic Herring                               1712
Atlantic Salmon                               1564
Tuna Bluefin                                    1279
Herring Pickled                                1181
Mackerel (canned)                           1046
Oysters (steamed)                              850
Sardines (canned in oil)                     835

Intermediate Omega 3s           DHA + EPA
Swordfish                                         764
Rainbow Trout, farmed                    744
Tuna, Albacore or White                 
 (canned in water)                             733
Sockeye Salmon                                673
Sea Bass                                            648
Salmon Pink                                      524
Crab Dungeness                                501
Crab King                                          351
Walleye                                             338

Lower Omega 3s                    DHA + EPA
Tuna, Light (canned in water)        230
Halibut                                            200
Northern Lobster (steamed)           165
Scallops (steamed)                         149
Cod                                                 135
Mahi-Mahi                                     118
Tilapia                                            115
Shrimp                                            87
Catfish, farmed                               76
Orange Roughy                               26

This information is taken from the USDA Nutrient Data Base for fish cooked with dry heat unless otherwise noted, and wild unless indicated as farmed.

Ever Wonder, What Am I Suppose to Eat?

There is so much information available on diet and nutrition that it may seem overwhelming as to what to eat.  However, the recommendation for healthy eating is very simple. 
You should have a lean protein and two colors (fruits and/or vegetables) at each of your meals.  So, when you look at your plate for breakfast, lunch, and dinner you should see a lean protein and at least two colors!  (The more color the better.) 

Many of the patients I see in the Wellness Center eat cereal for breakfast.  Most cereals do not provide you with lean protein or colors.  In fact, they are high in carbohydrates and simple sugars.  Therefore, we do not recommend cereal as a healthy breakfast.

Ideas for breakfast or any of your meals and snacks include:

©      Apple and celery slices with all natural peanut butter (Skippy Natural)

©      Non fat cottage cheese (½ cup) with berries, pears, pineapple, peaches and/or tomatoes

©      Non fat plain greek yogurt (buy plain and add your own fruit) 

©      Leftover meat from the night before with fruit and vegetable

©      Egg whites with fruit and vegetable or make an egg white omelet (limit your egg yolks to 3-4 per week)

©      Handful of healthy nuts (walnuts, almonds, pecans) with  fruit and vegetable

©      Steel cut cooked oatmeal (limit to no more than 3 times weekly), add healthy nuts or all natural peanut butter and 2 fruits (blueberries and strawberries, apple and peaches)

©      Smoothie:  ½ cup non fat cottage cheese, ½ cup non-fat greek yogurt, 1 cup of frozen fruits (peaches, strawberries or raspberries)

 One of my mentors and friend, Dr. Bob Conn, used to say: 

 "If you eat for health, you will develop a healthy taste."

 

So true.

12 Tips For Permanent Weight Loss

1. Eat three healthy meals during the day, including a good breakfast.  
   a.   Meals should consist of one lean protein and at least two colors (fruits & vegetables)
   b.  Skipping meals causes increased hunger + mindless nibbling throughout the day

2. Eat healthy when hungry.  If you are hungry, you may have any of the non-starchy vegetables (red, green, yellow bell peppers, cucumbers, radishes, celery, broccoli, cauliflower, green beans)

3. Eat fruits and vegetables daily.  Make sure you consume four fruits daily and at least four vegetables daily

4. Keep snacks healthy. Snacks should consist of lean proteins and fruits + vegetables. Snacks should
    not be dessert items.

5. Avoid keeping comfort foods in the home.  Availability of those foods will increase your consumption of them.  .

6. Avoid sugary drinks.  Recommend drinking water, tea, black coffee, low sodium V-8 juice, and skim milk.

7. Reduce the amount of grains in your diet. Decrease whole wheat
    breads, rolls, toast, bagels, muffins, waffles, pastas, etc. (or avoid
    them all together)

8. Weigh yourself regularly.  This will assist your in seeing small weight gains and adjusting your diet to prevent larger gains.

9. Monitor portions.  Serve meals already dished on plates instead of in serving bowls.

10. Exercise 30 to 60 minutes each day.  If time is limited   exercise for several brief periods throughout the day - for example, three 10 minute sessions rather than one 30 minute session.

11. Increase your daily activity and vary your activities.  
     Perhaps adding a 10 minute walk or run over your lunch hour or 10 minute stair climbing exercise while at work.

12. Reward yourself. Losing weight and keeping the pounds off is
      a big accomplishment. Set goals and reward yourself with non
     food rewards. Examples: new running/walking shoes, CD, new
     exercise outfit, book, clothes, golf outing, etc.

Cardio Wellness Community Forum

Thanks to all who came out to the Cardio Wellness Community Forum last Thursday evening.  It was wonderful seeing all the familiar faces and meeting new people in our community.  We had 120 community members attend a night out for HEALTH!  We will be planning our next Community Forum which will be in July.    From your surveys we will be taking the topics YOU requested for our July Forum.  So stay tuned....as topics and date will be posted soon.   It was great to see everyone.

April 26th, 2012...Save the Date!

Our next Cardio Wellness Community Forum will be held on April 26th, 2012.  Last quarter we had over 150 individuals come out and share an evening of HEALTH together.  We are looking forward to meeting more of our community at our next Community Forum.  So, invite your Friends and Family for a night out for your HEALTH.  
Event is Free

Healthy Appetizers and Drinks will be served

Presentations by Dr. Richard Moe, Dr. James O'Keefe and Becky Captain, NP

See attached flyer for details. 

RSVP to Vicki at 816-751-8388 or vcarson@saint-lukes.org

Healthy Snacks Under 200 Calories

4 oz plain non fat Greek yogurt with 1/2 cup berries sprinkled with 1 teaspoon walnuts or almonds
Raw veggies with hummus or small handful of nuts

4 oz plain non fat Greek yogurt with 1 tablespoon of all natural peanut butter and apple or celery slices

Apple slices and celery sticks with 1 tablespoon natural peanut butter or almonds

1 oz unprocessed cheese and small piece of fruit

Baked apple slices with cinnamon sprinkled on top  (lightly drizzle with olive oil or spray olive oil on top before cinnamon)

1/2 cup pineapple chopped or 1/2 cup of blueberries with non fat cottage cheese

1/2 cup non fat cottage cheese with tomato slices and 1 teaspoon of sunflower seeds

Zucchini and cucumber slices with 1 oz of low fat ranch dressing

1 medium sweet potato baked with cinnamon and 1/2 teaspoon olive oil

2% String cheese and small apple or sliced cucumber/zucchini

1 tablespoon of peanut butter and 1/2 slice of pear

1/4 avocado with non fat cottage cheese

1/2 cup edamame with 6 almonds

1/2 cup slow cooked oatmeal with 1 teaspoon of all natural peanut butter or cinnamon and 1 tablespoon pecans 

1 medium banana mashed with 1 teaspoon walnuts and 1 teaspoon peanut butter

8 oz skim milk with 1/2 oz dark chocolate

6 fresh apricots or 28 grapes with 1/2 oz low fat cheese

Turkey roll ups:  2 slices white meat turkey rolled in 2 lettuce leaves

2 hard cooked egg whites with cup of sliced cucumber

2 slices Wasa Fibre Crisp bread with 4 teaspoons hummus

1 cup carrots with 2 tablespoons of light ranch dressing

2 Laughing Cow Light Garlic and Herb Wedge Spread on cucumber slices

2 oz fat free mozzarella dipped in 2 tablespoons of marinara sauce

2 cups fresh strawberries or raspberries and 2 tablespoons of crushed nuts

1 8oz can reduced sodium V8 juice and 1 small handful nuts

1 cup plain non fat Greek Yogurt sprinkled with cinnamon and 1 teaspoon crushed pecans

Fruit Dessert: (mix together)  1 cup of sliced strawberries with 1 tablespoon low fat cool whip mixed with 1/4 cup plain Greek yogurt sprinkled with 1 teaspoon of crushed walnuts

Fruit Dip:  (mix together)  1/2 cup Greek yogurt, 1/4 scoop of chocolate whey protein powder with 1 teaspoon peanut butter.  Serve with sliced apples or pears of 1/2 banana

Fruit Salad:  1 medium sliced apple, 1 medium orange peeled and sliced and 2 kiwis peeled and sliced

Yogurt Smoothie:  (mix in blender)  1 cup frozen peaches, strawberries or raspberries with 1/2 cup non fat cottage cheese and 1/2 cup non fat yogurt


Joan O'Keefe's Protein Pancakes:  (mix in blender and cook)   1/4 cup non fat cottage cheese, 1/4 cup egg beaters, 1/2 cup slow cooked oats, 1/3 mashed banana, sprinkle with cinnamon and top with 1 teaspoon peanut butter

What Kind Of Omega 3 Supplement Are You Taking?

Did you know that fish oil producers are threatening species that are vital to the health of our oceans?  That’s right the increasing demand for fish oils can be the cause of the killing off of the very fish that clean our ocean waters.

Click here for the complete story by Time Magazine

What makes matters worse is that it is all for nothing!  Calamarine Oil is NOT fish oil but contains the essential omega 3 fatty acids: EPA and DHA we need.  Calamarine oil is derived from several species of deep water squid.  Squid has a short lifespan and they spawn in large numbers allowing for them to multiply quickly.  In addition to having a large supply of squid…these squid are already being caught!  This is the same squid served in restaurants as Calamari.  Therefore, those Omega 3 capsules that are from Calamarine oils…are from the squid that were already being caught for Calamari.  By using Calamarine oils we are not disturbing our ecosystem.

Now that you know where Calamarine oil is from and that it maintains our current ecosystem; how can this help YOUR health and the health of our patients?   Fish Oils and Calamarine oils contain 2 of  the healthiest Omega 3 fatty acids:  EPA and DHA.   Your body needs both; but, the health benefits of each differ.

• DHA is better for your blood pressure
• DHA is better for your vision
• DHA is better for macular degeneration
• DHA is better for Alzheimer’s dementia
• DHA is better for brain health
• DHA is better for maternal-childhood development
• DHA is better for CV prevention

Additionally, DHA is good for one’s general health and for reducing inflammation in the body and for reducing one’s triglycerides. 

And guess what?  Calamarine oil is highest in DHA!
So when you are looking to take Omega 3 fatty acids or recommending them to your patients…recommend them in the form of Calamarine oil!  I take CardioTabs Extra StrengthOmega 3 Oils.  In 2 capsules I get 1200 mg of the DHA + EPA combined (800 mg of which is DHA!) and 600 IU of Vitamin D3.
Help save our oceans and give yourself and your patients a high quality supplement.

References:

Mori, T.A. and Woodman, R.J. The independent effects of eicosapentaenoic acid

and docosahexaenoic acid on cardiovascular risk factors in humans. Curr Opin Clin
Nutr Metab Care. 2006; 9(2):95-104.

Mori, T.A.; Bao, D.Q. et al. Docosahexaenoic acid but not eicosapentaenoic acid

lowers ambulatory blood pressure and heart rate in humans. Hypertension. 1999;
34(2):253-260.

Mori, T.A.; Watts, G.F. et al. Differential effects of eicosapentaenoic acid and

docosahexaenoic acid on vascular reactivity of the forearm microcirculation in
hyperlipidemic, overweight men. Circulation. 2000; 102(11):1264-1269.

Erkkila, A.T.; Matthan, N.R. et al. Higher plasma docosahexaenoic acid is

associated with reduced progression of coronary atherosclerosis in women with
CAD. J Lipid Res. 2006; 47(12):2814-2819.

Bazan, N.G. Cell survival matters: docosahexaenoic acid signaling, neuroprotection

and photoreceptors. Trends Neurosci. 2006; 29(5):263-271.

Mukherjee, P.K.; Marcheselli, V.L. et al. Neurotrophins enhance retinal pigment
epithelial cell survival through neuroprotectin D1 signaling. Proc Natl Acad Sci U S
A. 2007; 104(32):13152-13157

Schaefer, E.J.; Bongard, V. et al. Plasma phosphatidylcholine docosahexaenoic acid

content and risk of dementia and Alzheimer disease: the Framingham Heart Study.
Arch Neurol. 2006; 63(11):1545-1550.

Suzuki, H.; Morikawa, Y.; and Takahashi, H. Effect of DHA oil supplementation
on intelligence and visual acuity in the elderly. World Rev Nutr Diet. 2001; 88:68-
71.

Colombo, J.; Kannass, K.N. et al. Maternal DHA and the development of attention

in infancy and toddlerhood. Child Dev. 2004; 75(4):1254-1267.

Cheruku, S.R.; Montgomery-Downs, H.E. et al. Higher maternal plasma

docosahexaenoic acid during pregnancy is associated with more mature neonatal
sleep-state patterning. Am J Clin Nutr. 2002; 76(3):608-613.

Helland, I.B.; Smith, L. et al. Maternal supplementation with very-long-chain n-3
fatty acids during pregnancy and lactation augments children's IQ at 4 years of age.
Pediatrics. 2003; 111(1):e39-

Becky's Update

Hi All.  Apologize for taking time away from the blog the last couple of months. 

At the Cardio Wellness Center were I work we are expanding and have hired new employees to the team.  Tammy Gazzano, is our scheduler and is great with making sure all your needs are met when making appointments for both Shirley Verbenec, NP and myself... as well as keeps track of our yearly data.  (Did you know last year we completed over 2500 patient visits.  82% of those visits were we patients with known heart disease and less than 1% of those visits had a heart event!)  Vicki Carson is our Coordinator and she is in charge of keeping the clinic running smoothly and coordinating all our programs.  Shirley Verbenec is another Nurse Practitioner who specializes in preventive cardiology and weight loss. She will begin seeing patients tomorrow! Our technician many of you already know, Valencia Lewis is still at the Cardio Wellness Center drawing your blood and taking vital signs and measurements (she has been nominated for Employee of the Quarter by the way) and Judy Donnelly is the Cardio Wellness Nurse...she has been helping our patients for over a decade now.   Feel free to get to know each team member at your next visit.

January 26th, 2012 we held our first Cardio Wellness Community Forum.  We had an unbelieveable turn out with over 150 people from our community attending.  Thanks to all of you who came out to help make this a success.  Great job to Vicki in working her first program with the Cardio Wellness Center.  We will have these quarterly with our next one scheduled for April 26th, 2012 at Saint Luke's Northland Medical Park, Conference Center.  More information will be posted soon.  RSVP to Vicki at 816-751-8388. 

And in February our annual weight loss competition began.  We have the highest turn out ever for participants in the weight loss competiton...we doubled last years registration!  This years 1st place prize for the female winner is just over $3900.  Good luck to all our participants. 

In February this year for Heart Month the Cardio Wellness Center partnered with all the Kansas City Metro area HyVees for "Cooking With Cardio Wellness" ...we had 130 people come out to one of these events.  It was fun celebrating heart month with YOU.

So even though I have been away from the blogging....my mind has still be on giving back and helping others live a optimal life. 

I have had several questions in regards to people wanting information on fish oils, weight loss and healthy snack ideas....so in the next few weeks...I will be posting on these topics.  If there is a topic your prefer send your ideas my way and I'll see what I can do.

Becky

Save the Date...January 26th, 2012

Ever wonder what you should eat?  Ever wonder if you get enough protein?  What are the different kinds of protein?  Ever wonder what foods are carbs and if you are getting too much?  If so this program is Free and is made just for YOU!

Are You Too Sweet For Your Own Health?

I recently did a Webinar on Nutrition and how to prevent Type II Diabetes or better manage Type II Diabetes.  If you are interested in some practical daily tips on how to eat better, prevent diabetes, or better control your diabetes click here to see the Webinar.

How to Make this Halloween Healthy

While sharing an experience with your kids, walking around outside and bonding with your neighbors are great things to come from Halloween, the copious amounts of candy and other unhealthy snacks give me mixed emotions about Halloween. However, there are tips I regularly tell my patients about how they may make it a healthy one.

11 Tips for a Healthy Halloween:

1. Do not buy Halloween candy in advance. The day before at the earliest to avoid temptation of eating the candy and having to buy more before Halloween comes.
2. Increase exercise the week of Halloween. Make sure you are getting plenty of lean proteins and fruits and vegetables too.
3. Fill up your kids with a healthy snack before trick-or-treating to help prevent them from gorging throughout the Halloween festivities.
4. Make sure the kids and parents walk when they go trick or treating vs. driving them around or using golf cart, etc.
5. Darker chocolate options for candy is better – more antioxidants.
6. Make sure to have a full dinner before going trick or treating.
7. Allow only a few pieces of Halloween candy to be consumed that day. Do not allow the kids to stash the candy in their rooms.
8. Get involved with a pumpkin carving party or go for an outing at a pumpkin maze. It’s healthy Halloween fun for adults and kids alike.
9. Host a Halloween party. In supplement to or in lieu of trick-or-treating, try hosting a party where you control what foods are consumed. Include such healthy snacks as vegetables and dip, apples and peanut butter or even whole grain bread and lean meats for sandwiches. Not only is it a healthier option, but good way to bond with your neighbors and other parents.
10. As the night is coming to an end, watch a Halloween movie with your kids instead of allowing them to acclimate with their new found goodies which could lead to unhealthy blood sugar levels.
11. Donate the candy the next day to a local charity or church. If you have to dump it, dump it, and don’t feel guilty – after all it’s your family’s health we are talking about.

Heart Failure Hospitalizations Decline – First Ever Documented Decline

Heart Failure is when the heart is unable to pump blood out of the heart efficiently and then fluid backs up into the heart and lungs.  Heart failure occurs from damage to the heart.   Two of the biggest contributors to heart failure are heart attack and high blood pressure.  If a heart pumps against increased pressure for a long period of time the wall of the heart thickens and the heart swells causing an enlarged heart.  Many people do not want to treat their high blood pressure because they don’t feel any different with high blood pressure and would prefer not to be on prescription medications.  Usually what would take 1 or 2 medications to control blood pressure could lead to having to take 5 medications or more to control heart failure later.

The decline in heart failure hospitalizations was reported in the October 19th issue of the Journal of the American MedicalAssociation.   Heart Failure hospitalizations dropped 29.5% nationally over the past decade.  This occurred from 1998 to 2008 as documented through fee for service Medicare claims analysis done by Dr. Jersey Chen and colleagues of Yale University.  This is the first ever documented decline in heart failure hospitalizations in the United States and is reported to have saved $4.1 billion in Medicare costs since 1998.

Reasons given for the decline are better control of risk factors, particularly modest improvements in blood pressure control, better evidence based therapies for heart failure treatment and shift towards better outpatient management.  There is still a lot of work to do to further lower not only heart failure hospitalizations; but, also to lower heart failure incidences. 

Do you know your risk factors for heart failure?  Do you know your blood pressure numbers?  Be an active participant in your health…know your numbers and prevent heart disease in your life.  Click here for simple lifestyle modificationsto help lower blood pressure.  If you have high blood pressure; see your health care provider for optimal recommendations for treatment.

What Choices Are There When Patients Can’t Take Prescription Medications to Lower Their Cholesterol?

Some of the patients we see in the Cardio Wellness Center prefer not to take prescription medications or are unable to take some of the prescription medications we use to lower cholesterol due to side effects.  Fortunately, I have been able to rely on quality over the counter supplements to help my patients get to their cholesterol goals.  Two of the over the counter supplements I use often are CardioTabs high dose quality fish oil for triglyceride lowering  and CardioTabs Red Yeast Rice for  LDL and triglyceride lowering. 

Recently we did an open label study on 8 patients who took CardioTabs Red Yeast Rice 2 capsules twice daily with food and 1 teaspoon of CardioTabs liquid fish oil daily.  After just  6 weeks of taking these supplements we saw significant changes in their cholesterol profiles.    The average changes were as follows:

Total Cholesterol  Reduction:  22 %

LDL Reduction:       28% 

Triglycerides Reduction:  22%

HDL (Good Cholesterol)  Raising     15%

Total Cholesterol/HDL ratio Reduction:  27%

 These results are similar to what we have seen with some cholesterol lowering prescription medications.  The patients in the study were amazed at the results they achieved with these over the counter supplements. This is an excellent non prescription regimen that is both safe and effective for patients who need support for achieving optimal cholesterol levels.  

*Please note  Red Yeast Rice should not be taken with statin medications.  If you are interested in changing your current regimen or need advice on how to better control your cholesterol profile please consult with your health care provider. 

Clutter = Energy Drain

I remember a few years back attending a conference where one of the presenters spoke on “clutter”.  The more clutter in one’s life  would lead to decreased energy.  Not only does it decrease energy but it is also a distraction; thus, making it hard to complete the tasks at hand.  Clutter leads to losing items and wasted time trying to find them (if you can).  It clouds your natural energy field, can effect your work performance, your health and ultimately your life.

Since that presentation I have tried to make a mental note of what is “cluttering” my life.  I remember coming home from the presentation and I decide to take on the kitchen closet.   This is where we kept the trash, recycle bins, trash bags, phone books, and all the dog stuff.   It was easy since the trash was close.  I pitched everything that we hadn’t used in the prior 6 months.  I added another shelf for neatness – so we can see what we have.  Just by doing that small area-it made a big difference in energy.  When we would go to give our dog a treat or take out the trash it was an up lifter instead of a downer. 

Do You Have Clutter In Your Life?  Don’t know where to start?  Here are a few tips:

·         Work on one room at a time.  Pick the room you spend the most time in for starters.  Pitch items you haven’t used in the last 6 month.  If you can’t pitch them-donate them

·         Give yourself a full day or a full week per room/area if needed (remember you didn’t collect all this clutter overnight)

·         Set a time limit for cleaning each day…1 to 3 hours so you don’t get overwhelmed

·         Once you have decided to pitch or donate your items- put them in the trash or in your car to take to the donation destination.  Do NOT  “store” them in another location in your home.

·         Do a little each day- for some of you it may have taken years to accumulate all your clutter

We recently put new carpet in our home.  I remember thinking I’d rather move than ever install new carpet again -as everything that touches the floor has to come up.  That means everything in your closets that are on the floor has to be moved.  Books and papers in bookshelves have to come out so they can be moved.  It was a lot of work-but now all our closets are cleaned, book shelves are de-cluttered and the energy in our home is boosted. 

Make a commitment today to work on de-cluttering you life and adding energy back into your life.

Weight Loss Competition Winners

Congratulations to the Winners of our Weight Loss Competition!

                                    Prize Money                 Name              Percentage Weight Lost
Women's
1st place                      $2,239.59                    Deborah                          16.25%
2nd place                        $447.92                    Dana                                15.14%
3rd place                        $298.61                    Meghann                          14.32%

Men's
1st place                        $415.41                    Jason                                 16.79%
2nd place                         $83.08                    Ben                                   13.42%
3rd place                         $55.39                    Jim                                     12.28%

There were 147 weight loss contestants who used the motivation of the competition to reach personal  milestones and goals.  We will continue to hold this competition annually each February thru May as we see the difference it makes in lives.  Keep persuing your goals and congratulations to all who participated.

How Is the Work Force Wellness Index Holding Up?

Thomson Reuters Workforce Wellness Index measures the cost of 6 modifiable risk factors in employed, privately insured populations.  The 6 risk factors include:  Body Mass Index (BMI), Total Cholesterol, Blood Sugar, Blood Pressure, Tobacco Use, and Alcohol Use.

The U.S. Workforce Wellness Index is on a declining trend.  The ideal state where no behavioral risk factors are present would be reported as a Wellness Index of 100.  The U.S. Wellness Index from 2005 to 2009 has declined from 86.4 to 84.4. 

Thomson Reuters research demonstrates around 14% of increased health care expenditures in the employed, privately insured workforce is related to the 6 modifiable risk factors above.   Thomson Reuters data suggests in the third quarter of 2010 these risk factors accounted for about $670 per employee  of the rising healthcare costs annually. 

More specifically, employees with a high Body Mass Index accounted for approximately  $400 of the increased healthcare expenditures per employee annually in 2009.  High blood sugar level came in as the next most significant risk factor in increasing health care costs.  Each of which can be changed given the right wellness plan and the right motivation.

Want to decrease costs in the work place?  Enroll your employees in a Wellness Program that will assist your employees in optimizing their health and taking charge of their life.  Here's a  Wellness Program that addresses each of these risk factors and offers individulized health care assessments and plans:  http://cardiowellnesscenter.org/    The Cardio Wellness center will also provide educational presentations to your employees. 

Want to Reduce Your Risk Of Developing Type 2 Diabetes?

I see a lot of patients with pre-diabetes (fasting blood sugars 100-125) and with Type 2 Diabetes (2 fasting blood sugars of 126 or greater).  For the most part, patients can prevent Type 2 Diabetes through diet and lifestyle.  That is often why I tell my patients they are sitting in a good seat...this is something they can prevent.

In October 2010 Dr. Salas-Salvado and colleagues published a study on how the Mediterranean diet reduced development of Type 2 Diabetes by 52%.  There was no change in physical activity or weight.  Just a change in diet.  The study reported by utilizing the Mediterranean diet, development of Type 2 Diabetes was cut in half (52%).  The principle components of the Mediterranean diet utilized in the study:

• Increased use of olive oil for cooking and dressing (participants were given free allotment of 1 liter virgin olive oil per week and 30 g of mixed nuts per day)
• Increased consumption of fruits and vegetables
• Increased consumption of legumes and fish
• Decreased consumption of meat (recommending white instead of red meat)
• Avoidance of fast food, sweets, pastries (simple sugars)
• In alcohol drinkers, moderate consumption of red wine

So, if you are pre-diabetic or have Type 2 Diabetes, change up your diet to optimize your health.  Type 2 Diabetes in many cases can be prevented.

Salas-Salvado, Jori, MD and Colleagues. Reduction on the Incidence of Type 2 Diabetes with the Mediterranean Diet. Oct. 7, 2010 Diabetes Care.

Alcohol: Slippery Slope

I am in New Orleans presenting at the Nurse Practitioner Associates of Continuing Education (NPACE) seminar. This morning at 0830, I walked down the stairs from my hotel room to the front lobby...looking for some oatmeal, nuts and fruit.  When I got to the lobby, there was a man sitting on the sofa drinking from an oversized bottle of Blue Moon and his buddy, holding a big jug of whiskey and taking sips. Both participating in a conversation that made no sense to the sober passerby and both leaning on their free hand to keep their heads propped up for the conversation.  The front desk employee saw me take a triple look smiled and said, "Welcome to New Orleans - what can I do for you?"  

So, as I sat down to eat my healthy breakfast I couldn't help but think about those 2 guys in the lobby.  Obviously, this isn't the time or place to inform them of the effects of alcohol; but, alcohol is the source of much individual and societal suffering and morbidity.  In fact, alcohol abuse is the 3rd largest preventable cause of Death.  There are health benefits to alcohol as well.  In fact, light to moderate drinking is associated with cardioprotective benefits.  This constitutes 1 drink daily for women and 1-2 drinks daily for men.   (For further clarification:  1 drink is equivalent to 12 ounces of beer or 5 ounces of wine or 1.5 ounces 80 proof spirits, or 1 ounce 100 proof spirits.  All of these contain 13 g- 15 g of ethanol.) 

Many people who are light drinkers believe that occasional "binge drinking" won't hurt their health.  But binge drinking even in light drinkers increases cardiovascular events and mortality(death).  Alcohol is a double edge sword and if you misuse it ... it can lead to much suffering (physical suffering too- heart disease, stroke, hypertension, liver disease, etc).  Because of that, the AHA guidelines caution people not to start drinking if you do not already drink alcohol; because it is not possible to predict who will develop alcohol abuse tendencies.  If you do drink without addiction tendencies 1 drink for ladies and 1-2 drinks daily for men will add some cardioprotection. 

After I finished my breakfast and headed back through the lobby to my room the employee said,  "Be glad you weren't here for Mardi Gras".

J Am Coll Cardiol. 2007 Sep 11;50(11):1009-14. Alcohol and cardiovascular health: the razor-sharp double-edged sword.  O'Keefe JH, Bybee KA, Lavie CJ.

6 Ways to Lower Your Blood Pressure Naturally

High blood pressure is the measurement of the force applied to the artery wall as the heart pumps blood through the body. Having high blood pressure can raise your risk of having a heart attack, stroke and for developing heart failure if left untreated.

Normal blood pressure is less than 120/80.

Prehypertension is 120-139/80-89.

Hypertension is greater than 140/90.

Fortunately, high blood pressure is a risk factor that can be managed. Here are 6 simple ways to lower your blood pressure naturally.

1. Exercise
2. Decrease sodium in diet
3. Reduce stress
4. Weight loss (if needed)
5. Limit alcohol to no more than 2 drinks daily
6. If you snore - see your health care provider
   
   

Ever Wonder How a High Fat Meal Affects Your Arteries?

What Exactly Does a 6,190 Calorie Lunch Do to Your Body? - The World Newser

Check out this short video (click above) to see the affects of a high fat meal on your arteries. And since we need our arteries to live by; each meal counts. Make them healthy!

Stay Focused

We have had several people weigh in this past week for the Month 1 weigh in. Congrats to all of you who are participating both formally and informally. If you have lost a pound or 2- Congrats! It's just been 4 weeks and you are off to a great start and a healthy weight loss. Stay with it! This second month is one of the most important months of the competition. This is where we lose people due to inability to keep their inner drive and mental energy focused on their health and weight loss program. For those of you who have lost 5-10 pounds or more...stay with it and keep your mental energy up. Sometimes when we start out of the gate strong we often lose steam. The key for this month is to stay focused. If you hit a plateau, it will pass....just keep at it.

After all, this isn't just about weight loss-it's about your total health, empowering yourself to live the life you've always wanted. You can start living the life you were meant to live when you decide too. Remember the strongest tool to assist you in your weight loss and optimal health is your Mind. You will lose weight and change your life when you decide to. All weight loss consists of is less calories in and more calories out.

Need a boost? Join us in our 3 Week Health Challenge. Start now and make it your 2 Week Health Challenge. You CAN do this- and when you do, not only will it inspire others; but, it will have a ripple effect on your life.

WOW! Lose Weight AND Win BIG!

For those of you in our Weight Loss Competition (WLC) don't forget the monthly weigh in for March is this week! March 9th, 10th and 11th.

The prize Monies are as follows:

Women's Weight Loss Competition Prize Monies

1st Place - $2,239.59
2nd Place - $447.92
3rd Place - $298.61

Men's Weight Loss Competition Prize Monies

1st Place - $415.41
2nd Place - $83.08
3rd Place - $55.39

Wow! What a way to get healthy AND win BIG. Good Luck to all our participants.

You might want to check out our 3 week Health Challenge that starts today to help Rev up your weight loss!

3 Week Health Challenge

*For those of you in our Weight Loss Competition (WLC) you'll want to participate after you hear the prize money you can win just for being healthy and losing your weight. We'll announce prize monies on Monday, March 7th, 2011.

Rules of the 3 Week Challenge

Eating Habits

1. No simple carbs or sugars for 3 weeks

2. Each meal will have a lean protein and 2 colors (fruits and/or vegetables)

3. One day per week you can have a higher calorie meal (if you want to)

Exercise Routine

1. Complete 30 min of aerobic (cardio) exercise (or what you can work up to) 4 days per week *Even if you start at 2 minutes twice per day it's better than nothing! Increase each week by 2 minutes. So on week 2 you are completing 4 minutes of cardio twice daily.

2. Complete light weight lifting or toning of the arms 2 days per week

3. Complete 2-3 different abdominal exercises 2 days per week

*Encourage each other by posting progress and stumbling blocks on Fridays!