Staying Calm

The world can be a crazy and stressful place.  Do you feel stressed? 

The American Heart Association has a quick two-minute exercise that can help keep you calm.  Staying calm can help your mental health and your heart health.

Private Home Health Care would like to share the short video on how to help yourself stay calm.  This works for all ages, young and old.

We hope you will enjoy this and find a way to incorporate this method into your life to help keep you balanced and calm.

Here is the link:  5, 4, 3, 2, 1 CALM

You can also get more information on managing stress at www.heart.org.

Cardiovascular Disease and Health

Private Home Health Care wonders if you understand the difference between certain terms involving the diseases of the heart.  You have probably heard of cardiovascular disease, heart disease and coronary heart disease right?

Cardiovascular disease refers to all types of diseases that affect the heart or blood vessels. It is the general overarching term for diseases of the heart.  Did you know that more than 800,000 people in the US die from cardiovascular disease every year?

Heart disease falls under the category of cardiovascular disease.  It is any disease that affects the heart’s structure and function.

Coronary heart disease is almost synonymous with the term heart disease but it’s definition is more specific.  You are diagnosed with coronary heart disease if you have large amounts of plaque that has built up in your arteries. This is what can lead to blood clots and heart attacks.

You can have a healthy heart if you focus on these areas of your life:

Blood pressure and cholesterol.

Reduce the sodium in your diet.

Get physically active.

Keep a healthy weight.

Don’t smoke.

Manage your stress.

Red Red Wine

This month of February has centered around our hearts and how to keep our hearts healthy.  Private Home Health Care is continuing by sharing some information about red wine and how it can be helpful for your heart and body.

It might surprise you but moderate amounts of red wine has shown to have some possible benefits for the heart. There is not 100% agreement but there have been studies showing positive results.  Here is the theory behind the benefits.  

Red wine, unlike white wine, is produced using the whole grape, skin and all.  The grape skin has antioxidants called polyphenols. Polyphenols have been shown to lower blood pressure.  In red wine when these are combined with the ethanol found in wine there can be positive effects on both the heart and circulation.  You can also find small amounts of iron and calcium in a glass. 

With any alcohol, moderation is the key.  You don’t want to overdue on red or any other wine or the benefits will be lost.  People with asthma and gout could have allergic reactions and alcohol is also not recommended for any women who are pregnant. 

Be sure to check in with your doctor, but based on studies a glass of merlot, malbec or shiraz could be helpful in many ways.   Salut! 

Are you looking to make lifestyle changes?

Private Home Health Care would like to share some tips from the APA (American Psychological Association) about how to be successful with lifestyle changes. These changes can lead to a longer and healthier life!

*Map out a plan.  Make a plan that works for you.  Set realistic goals, review them and reset if needed.  Decide if you want short-term and/or long-term goals.

*Start small.  Break your goals into smaller, manageable steps that can be measured. For example, if you are looking for a heart healthy diet, try adding an extra vegetable to a meal or swap out a fruit in place of a sweet dessert.

*Change one behavior at a time.  Don’t get overwhelmed by trying to make too many changes at the same time.  Choose one goal and work on it until you feel it’s a habit.  You can then move on to the next goal.

*Involve a buddy.  Find someone that can encourage you with your goals and enlist them to help.  There are support groups out there if that works for you.

*Ask for help.  If you start to get discouraged with a goal don’t be afraid to reach out for help.  You might find a coach or if serious enough a health professional.

Lifestyle changes can be difficult but your sense of accomplishment can be satisfying and you could have an additional benefit of helping your heart!

Healthy Habits

The American Heart Association is a great resource with a wealth of information for ways to help keep our hearts healthy.  The Covid pandemic has caused a lot of stress over these past two years so the AHA recommends three areas for a healthier lifestyle.

Stress Management

The AHA is calling it “Claiming Me Time”.  Finding gratitude in your life, breathing techniques for stressful times, enjoy a moment in the great outdoors or at a minimum look for a nice, calming view out your window.  

Staying Active

Finding ways to do exercise routines.  Many Council of Aging organizations offer online or in-person exercise options for all ages.  Also look for meditation options.  There are books on meditation and lots of online resources too.

Healthy Diets

Remember that old expression, “you are what you eat”?  It turns out it’s true!  It’s important to take the time to look at recipes and menus that promote healthy hearts.  Private Home Health Care posted blogs earlier this month with details so check those out. 

Private Home Health care respects the American Heart Association.  Check out the AHA website to learn more information (www.heart.org).  They have videos you can watch too!  

Happy Valentine’s Day

Today is the holiday dedicated to love and romance around the world.  

Private Home Health Care would like to wish everyone love and happiness on this day.  We also have a couple of fun tidbits to share.

How did a box of chocolates become popular as a gift?  In the 19th century, a very ingenious chocolatier by the name of Richard Cadbuy had a brainstorm.  He was looking for a new marketing opportunity to showcase the company’s wide variety of chocolates.  Valentine’s day was chosen to showcase their delicious chocolates in a heart-shaped box.  It was a hit and the rest is history!

Remember “Romeo and Juliet” by that fellow Shakespeare?  Every year there are thousands of love letters sent to Verona, Italy, the setting of the tragedy.  In Verona, there is a club called the Juliet Club.  The volunteers of the club try to answer all the letters received that year.  They also pick the one letter they feel is the most touching.  The author gets an award called the “Cara Giulietta” or “Dear Juliet” as an honor.

We hope that you’ve enjoyed a bit of Valentine’s Day trivia.  Sending our heart-felt wishes to all today.

Why a Mediterranean diet?

Private Home Health Care loves the variety of food and spices offered by the Mediterranean Diet.  This is our diet of choice and we’d love to share it with you.

The Mediterranean Diet is a heart-healthy diet that offers a wide variety of goods.  It originated from places like Greece and Italy, countries surrounding the Mediterranean Sea.   Since it’s popularity in the 1950’s many studies have been conducted and concluded that there are multiple health benefits!

Plant-based foods are a staple but there are also moderate amounts of fish, poultry and dairy and lots of spices.  The benefits of  lower risk of heart disease and stroke are awesome!

Check out the key parts of the Mediterranean Diet:

Seven to 10 servings of fruits and vegetables a day

Whole-grain bread, cereal and pasta (add in bulgur and farro too!)

Healthy oils like olive oil over butter or margarine

Eating fish twice a week (salmon, trout, herring, tuna or mackerel (no deep frying)

Lean Red meat eaten no more than once a week (keep portions small)

Low-fat Greek or Plain Yogurt, small amount of cheeses

A variety of herbs and spices and less salt

Mangiare!

Heart Health – Part 2

Heart Health – Part 2

Yesterday we listed some tips for a heart healthy diet.  Today it’s time for a few more!

Limit unhealthy fats – saturated or trans fats should be less than 6% of total calories in a day. This means using “good” fats like olive or canola oil, cholesterol lowering margarine like Benecol, Promise Active or Smart Balance.  You can add nuts and seeds to your diet and avocado is also a good fat.  (Flaxseed is healthy and adds fiber as well!)

Choose low-fat protein sources – lean meats, fish, poultry (no skin); low fat dairy like skim or 1% milk and eggs.

Reduce salt intake – reduce the amount of salt in your food.  Avoid processed foods as they are usually very high in sodium.  The American Heart Association recommends no more than 2,300mg of salt a day.  This is the equivalent of 1 teaspoon. 

Create daily menus – daily menus will help you with healthy ingredients.  You might get inspired to have a meal full of vegetables or make a homemade soup.

Allow yourself an occasional treat – there are a lot of temptations so try not to be too hard on yourself and have a treat now and again.  They may not be good for the heart but they can be very good for the soul.

Private Home Health Care is thinking about heart health this month.  Be on the lookout for more helpful information from us. 

February is Heart Month

The month of February is set aside for the heart and not just Valentine’s Day. The American Heart Association looks to keep awareness of how a healthy lifestyle can keep our hearts in top shape this month too.  

In the United States according to the CDC, heart disease is the leading cause of death for women and men across most racial and ethnic groups.  There are things that all of us can do to have healthier diets and healthier lifestyles.

Today Private Home Health Care would like to share some tips that will lead to a healthier diet.  These are recommendations from the Mayo and Cleveland Clinics.

Control portion sizes – eat more low calorie, nutrient-rich foods like fruits and vegetables; meat, fish and chicken should be the size of a deck of cards (about 2-3 oz); pasta should be the size of a hockey puck (about ⅓-½ c)

Eat more fruits and vegetables – this includes fresh or frozen, low sodium canned vegetables, canned fruit in juice or water

Choose whole grains – use wheat flour and wheat bread; choose high fiber cereal; cook brown rice or barley and wheat pastas; eat oatmeal (regular or steel-cut)

This is the first of a two-part blog about heart healthy lifestyles.  Look tomorrow for more information!

National Homemade Soup Day

Today is National Homemade Soup Day!  What is better than a delicious homemade soup on a cold winter’s day.

Many recipes are available online for a wide variety of  soups.  Go online and look for a hearty minestrone, a delicious kale and veggie, a squash potage or a healthy lentil soup. You might even have a recipe in your own recipe box!

The soup is in your creative hands. Look for organic ingredients at your local store. You might have some vegetables from your garden to add.  Homemade soup lets you be in charge of the ingredients.  You can eliminate the preservatives and extra salt found in prepared soups.  Love is another ingredient added that cannot be measured!

Here’s a tip:  lentils and vegetables have fiber to help burn fat and increase metabolism. 
Both are good to aid in weight loss.

Private Home Health Care hopes you can find a time to make a delicious homemade soup to enjoy yourself or share with friends or family.  Share it on social media if it’s a hit!!

#NationalHomemadeSoupDay