U.S. is First in Cardiovascular Disease Deaths…..

Catch your attention? It caught mine when I was sitting in class the other day and the professor put it on the board. How sad is that fact?! I know many of you are probably thinking “well some of that could be genetics,” and you are very right. Unfortunately it does run in many families and no matter what people do to prevent getting CVD (Cardiovascular Disease), they end up being diagnosed with it. Here is a short definition of CVD (also known as Heart Disease):

“A disease of the heart or blood vessels”

However genetics would not put us at the top of the list for the most deaths caused by CVD. Let’s look at some more startling facts;

(All of these facts are from the Center for Disease Control website. http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm)

  • “In the United States, someone has a heart attack every 34 seconds. Each minute, someone in the United States dies from a heart disease-related event.”
  • “About 600,000 Americans die from heart disease each year—that’s 1 in every 4 deaths.”

That class stumped me. If you take genetics out of the question, that means we are losing people (moms, dads, grandpa’s, whoever!) we love early to a disease that can be prevented! “High blood pressure, high LDL cholesterol, and smoking are key heart disease risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors” (www.cdc.gov). These are risk factors that can be reduced by physical activity and a healthy diet. I feel that these facts and this disease needs to be promoted more and made known to our nation. I just not worth it to leave these facts bottled up and lose someone you love.

 

 

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Prevent against HPV

HPV stands for Human Papillomavirus and is surprisingly common in many adults who are sexually active. Mainly women are the one’s affected by the virus (men can get it but it doesn’t necessarily hurt them in any way). This virus can actually lead to cervical cancer if it goes unnoticed and unchecked! It is sad how many girls are uneducated about this virus. In school we’re taught about STD’s and being careful and all but I feel that it is not enforced and taught enough to really get the point across. A friend of mine was recently diagnosed with HPV (I must say it is very scary at the time but doctors are incredibly positive about the situation). Long story short, a test was run to see if the cell changes were cancerous and they were not, thankfully. However HPV is a disease and it stays in the body for the rest of the persons life. There is much more research you  can do about it to answer more questions you might have but for right now my focus is on the virus and girls who are either uneducated about it or have it and cannot do anything about it (typically low-income areas). I recently found an article from Web of Knowledge, a website that has real and true studies done by professionals. Their study took place in medium to low-income areas with girls starting at age 11. They wanted to test how they can prevent HPV in girls who currently were are would become sexually active. The statistics are comforting and it is exciting to know that this virus can, for the most part, be controlled. Who’s to say what will happen ten years from now!

My post today is to make people aware of this virus and how important it is for younger and older women to get checked!! 

http://ejournals.ebsco.com.ezproxy1.lib.asu.edu/Article.asp?ContributionID=30817481

Low-carb weight loss diet!!

…I figured if I titled it like this then it would catch your attention. As everyone knows, there is a craze about losing weight and having to eat a low-carb diet. However in my degree and learning, professors (who by the way are professionals in their field, not just hired people off the street) tell us people do not need to stress over not being able to eat their favorite foods. One main factor they want to get across is you need to have exercise with diet. This means at least 150 minutes a week of moderate physical activity (moderate: brisk walking, jogging, cycling, hiking, mowing the lawn!) and making healthy choices. One professor said “people should be able to eat pizza if they want pizza!” This doesn’t mean every day stuff your face with potato chips, pizza, and coke. But you don’t need to deprive yourself of foods you love!

This article I found at the Nutrition Evidence Library shows, after 15 different studies, that a low-carb diet doesn’t necessarily have everything to do with losing weight over a long period of time. Yes, you can let out a sigh of thank goodness, *whew!

Nine of these studies were randomized and four were prospective cohort (which simply means a long term study following a group of similar people who differ in certain factors such as smoking/non-smoking, high cholesterol/low cholesterol). The studies showed that a low-carb diet mainly benefited in decreasing Type 2 Diabetes and increased HDL (High Density Lipoproteins which is your good cholesterol). On the other hand, the studies were similar in the fact that a low-fat diet made similar and the most improvements. In nearly every study it reduced LDL (bad cholesterol), reduced fasting glucose (blood sugar), improved blood pressure, weight loss, and has a greater improvement in total cholesterol. Here are some facts pulled from the article:

“…four studies found that LFDs [Low Fat Diets] may prevent T2D [Type 2 Diabetes] and reduce hypertensive medication for up to three years” (Avenell et al, 2004).

“After six months, individuals assigned to low-CHO [Carbohydrate] diets had lost more weight than individuals randomized to low-fat diets (weighted mean difference, -3.3kg; 95% CI -5.3, -1.4kg). This difference was no longer obvious after 12 months” (Nordmann et al, 2006).

“…all lost weight, with the high-fat and high-protein groups losing more weight than the high-CHO group” (McAuley et al, 2005).

And a link to the article containing all of the studies that took place:

http://www.nel.gov/evidence.cfm?evidence_summary_id=250229

So go out and enjoy a good 30 minute workout each day, make healthy choices, and reward yourself once in a while! This thing we’re all doing is called life. We won’t be perfect all the time and we all know we enjoy a little splurge here and there!

*I want to throw in that I am not a professional in this area;I am going to school to become one. This is simply an article of studies I located on a trustworthy site and I added my opinion and advice to. The article is 100% true and done by professionals but my opinion is my own.

“Are You Typical?”

This video was presented to a class I was in last semester and I loved it! I don’t want to explain the entire video before showing it because I wouldn’t be able to outdo it. Basically it is what the typical person looks like. It takes an average of how many males and females are in the world, where most of them are located, what the average age is, and then a face was actually constructed together of what the typical person looks like! It’ll be exciting to watch the video again in twenty years since populations will change worldwide. 

The next part of the video is the most breath taking…it’s sad. I do not want to give the statistic away but when they compare water usage in the typical American home to that of a typical Ethiopian home; it drops your heart to your stomach. This is the type of stuff that drives me to reach out to those in need. I cannot bear the thought of having all I need right at my fingertips and then there’s so many people out there who only have that stuff in their wildest dreams. How much easier their lives would be if we could improve simple parts of their lives; just like those parts of our lives have been improved.

Check out the video now!

http://www.youtube.com/watch?v=4B2xOvKFFz4

 

Continued journey…Different path

It’s been a year since I posted my Time to Start This Journey blog and that is because God has changed my heart to head towards His plan. This just goes to show that you can have a plan but it might not always be His; which is perfectly fine because He will change your heart to have the same plan as His. With that said, I am super excited for my journey!! I love everything I am doing; from my nanny job, to my 18 credit semester, to my weekend packed volunteering at church, to planning my wedding (Yep!!! I got engaged!), to meeting with numerous people trying to get my 10 month internship in stone, you can say my mind is jam packed! It’s all such a blessing and I have faith it is only leading me closer to where God wants me:) 

Since the last post, I have changed my major to Health Promotion and minors in Nutrition and Food Nutrition Management. Similar to Dietetics but more broad. I am excited to use this education I receive to benefit others worldwide. I have no idea what He wants me to do career wise but I have no fear of the future; I know I will love it! So my posts will still be related to living a healthy lifestyle but I will also be incorporating events I learn about involving poverty, disease prevention, preventing premature deaths etc. Just some stuff I have incredible interest in and I feel should be shared; because if it’s not then…who would ever know about it?

6 dinner meals under $30

Yeah that’s right! You don’t even know how excited I get when I can save money! So, there’s this blog, and I loooooooove it! This chick is amazing and her tips and tricks are wonderful, you Must check it out! Her blog is here: http://www.ringaroundtherosies.net/

You may have already heard of her and her blog but for those who haven’t must click that link:) She has these ideas for frozen dinners. She buys the meat, say chicken, and whatever kind of meal she wants to make, say teriyaki (sp?) chicken, and puts all the ingredients in a freezer bag. She then lets it freeze and the night before having that meal, takes it out of the freezer and lets it thaw, then the next day puts it in her crockpot for either 8 hours on low or 4 hours on high and then Bam! dinner is done!

I will post my grocery list of what I went and bought at the store for under $30 and got 6 meals out of!! I’m super excited!

The meals I made are:

Teriyaki Chicken

Chicken Fajitas

Shredded Chicken (used in salads, tacos, casseroles etc.)

Grocery List

6 Boneless Chicken Breasts

3 Onions

1-2 Large Carrots

2-3 Celery stocks

3 Garlic cloves

2 Green Pepper (red peppers were too expensive haha)

Cilantro

Chili Powder

Cumin

8 oz. Can Diced Tomatoes w/Chilis

Pepper

1 Can Diced Pineapple

Teriyaki Sauce

Now, keep in mind that these servings are for one person. I use one chicken breast for each meal, but on her site the serving sizes are just a little bigger. She serves herself, her husband, and her child. But either way you save money! And she has many many more dinners to choose from! Here’s a picture I took of my meals all bagged up and ready to be frozen:

July 13, 2012

Stop Giving Up

So I was suppose to post this yesterday but I’m still trying to get a hang of this blog haha. Yesterday was a great day for me health wise. I usually go to the gym a few times a week but it was raining yesterday here in the dry state so I took advantage of it and went on a good 2.5 mile run (and walk because there’s no way I can run straight for 2.5 miles hah). I put on some T-Swift and went for it and was completely drenched when I got back, love it! So here is my meals from yesterday, the calories are kind of estimates (mainly because i don’t measure out for example 2 tbsp. I just guess and I looked up the calories for some of the things and it’s hard to compare what you’ve eaten to the measurements on a site, but I think they’re pretty accurate for the most part!) The site I got the calories from is http://www.calories-in-foods.com/  it was very helpful, they have most of the foods on there that you need calories for and they explain what the foods do and how good they are for you! I recommend it.

Also, I recommend keeping a journal like this. I know you hear it all the time, and I have too. I used to think it was ridiculous, but when you get serious about your weight and health then it is extremely helpful to see what you’ve eaten and how much in a day. Yeah I’ve tried the whole count my calories in a day without writing them down, estimating how much I’ve eaten..yeah total waste of brain use. Write down what you eat, carry the journal with you, it can be a small one, you will be amazed at how many calories you eat in a day. And if you’re like me in the beginning and cheat a lot then you’ll see the calories just add up so quick and that is inspiration to eat healthier. Once you start making more and more healthier decisions you’ll notice how it gets more difficult to reach your calorie intake and that you stay full longer so you don’t eat as much. And the best part is your body can actually use the healthy food to its advantage. You’re body can’t use unhealthy food, it just gets rid of it and in my mind, that’s a waste of a meal and money. If I’m going to spend money and eat then I want something good out of it too! 🙂

She Lives For It Journal Of Food and Calories

Breakfast

(Did a run after eating the banana, made scrambled eggs with eggs, salsa, and cilantro)

Banana                                      105 calories

2 egg whites                              17 calories

1 egg yolk                                   72 calories

salsa                                              5 calories

cilantro                                            N/A

2 pieces turkey bacon              70 calories

1 glass chocolate milk            180 calories

 

Lunch

1 Apple                                         97 calories

Cup of carrots & snap peas      39 calories

1 packet oatmeal (cheat;))      160 calories

3 romaine hearts                        7.5 calories

1 can tuna                                    50 calories

Spread the tuna on the romaine leaves

 

Dinner (Made chicken fajitas)


1 chicken breast                          284 calories

1/2 can diced tomatoes               80 calories

1/2 onion                                        26 calories

1 green pepper                                 8 calories

4 corn tortillas                            240 calories

(The small tortillas but still shouldn’t have eaten 4 :O )

This adds up to 1,440.5 calories

I didn’t starve throughout the day, I definitely could have fit in some snacks but on a pretty tight budget so I don’t have much at the moment. But I was held over until each meal. Most of my calories usually come at dinner time, it’s just enough and I don’t go to bed completely full nor very hungry. Satisfied:)