healthy body tips

Valentines Day has passed, yet it's also a Heart Healthy focused month. Too many women die of heart disease each year and if you are reading this one of your family members has been impacted by this disease. I'm very conscious of my risks and desire to not fall victim to this often silent killer in my family.

We may not be able to alter out genes, yet...but we can take the appropriate precautions and measures to improve our heart health at any age.

I'm completely behind the need to create awareness and support Go Red for Women month.

I love their campaign and wanted to share it with my readers. I'll have additional heart disease and heart health related articles and recipes this month.



The ABCs of Heart Disease Prevention


Stop smoking. If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it’s tough. But it’s tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We’re here to help if you need it.


Reduce blood cholesterol. Fat lodged in your arteries is a disaster waiting to happen. Sooner or later it could trigger a heart attack or stroke. You’ve got to reduce your intake of saturated and trans fat and get moving. If diet and exercise alone don’t get those numbers down, then medication is the key. Take it just like the doctor orders. Here’s the lowdown on where those numbers need to be:

Total Cholesterol – Less than 200 mg/dL
LDL (bad) Cholesterol – LDL cholesterol goals vary.

* Low risk for heart disease – Less than 160 mg/dL
* Intermediate risk for heart disease – Less than 130 mg/dL
* High risk for heart disease including those with heart disease or diabetes – Less than 100mg/dL

HDL (good) Cholesterol – 40 mg/dL or higher for men and 50 mg/dL or higher for women
Triglycerides – Less than 150 mg/dL

Lower high blood pressure. It’s the single largest risk factor for stroke. Stroke is the No. 3 killer and one of the leading causes of disability in the United States. Stroke recovery is difficult at best and you could be disabled for life. Shake that salt habit, take any medication the doctor recommends exactly as prescribed and get moving. Those numbers need to get down and stay down. Your goal is less than 120/80 mmHg.

Be physically active every day. Research has shown that getting 30–60 minutes of physical activity on most days of the week can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. But something IS better than nothing. If you’re doing nothing now, start out slow. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level.

Aim for a healthy weight. Obesity is an epidemic in America, not only for adults but also for children. Fad diets and supplements are not the answer. Good nutrition and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure and insulin resistance, a precursor of type 2 diabetes — the very factors that heighten your risk of cardiovascular disease. Your Body Mass Index (BMI) will tell you if your weight is healthy. more

Manage diabetes. Cardiovascular disease is the leading cause of diabetes-related death. People with diabetes are two to four times more likely to develop cardiovascular disease due to a variety of risk factors, including high blood pressure, high cholesterol, smoking, obesity and lack of physical activity.

Reduce stress. Some scientists have noted a relationship between coronary heart disease risk and stress in a person's life that may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would. Research has even shown that stress reaction in young adults predicts middle-age blood pressure risk.

Limit alcohol. Drinking too much alcohol can raise blood pressure, cause heart failure and lead to stroke. It can contribute to high triglycerides, produce irregular heartbeats and affect cancer and other diseases. It contributes to obesity, alcoholism, suicide and accidents. The risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women or two drinks for men per day) is lower than in nondrinkers. However, it’s not recommended that nondrinkers start using alcohol or that drinkers increase the amount they drink.

Info provided by: (www.goredforwomen.com)

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Have a question about heart disease or how to prevent cardiovascular disease?

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Melissa Gallagher at 727-954-8968.

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Growing up we've all heard how we should eat a balanced diet and to avoid sweet and fried foods. Well, now there is scientific research and findings that highlight the role sugar, junk food and skipping meals plays on our moods. From road rage, ADHD and anxiety attacks- our bodies speak to us each time we feel hungry, irritable and lack the essential nutrients to manage and regulate our moods.

This is of special interest to parents raising children with ADHD, Depression and even Autism. Science is showcasing the key role food plays in regulating the body to focus on school work, balance moods and help our kids feel more in control of their environments. As we find- the root of the issue is essential address versus giving our children pharmaceutical drugs that only mask the symptoms.

Food and Mood:
The body uses neuronutrients to make neurotransmitters, the brain chemicals that regulate mood. Most neurotransmitters are made from protein building blocks called amino acids, along with vitamins and minerals. Food and supplemental neuronutrients is a major way to improve mood.

Addressing ADHD with Supplementation:
Avoiding refined oils found in fries and nearly all packaged foods, fast foods and microwave meals. Instead emphasize fish, so long as it's not deep fried. In addition take:
*omega-3 fish oils (3 grams daily)
*gamma-linolenic acid (a plant oil 200 mg daily)
*GABA (400-500mg, twice daily)
*Pycnogenol (100mg, twice daily)

Addressing Anxiety & Panic Attacks:
Often the effects of caffeine can mimic the early symptoms of an anxiety attack (jittery, high strung felings, nervousness, worry and tension), it's important to wean off of coffee and colas. Bouts of low blood sugar also can resemble anxiety, so it's good to avoid sugary foods and refined carbohydrates that quickly boost and then drop blood sugar levels.

To ease anxiety and panic symptoms:
*A high potency B-complex supplement
*Vitamin C
*Magnesium citrate (300 mg, twice daily)

Additional alternative & complementary therapies can boost brain levels of GABA resultin gin greater calm and better mental focus include:
*GABA (gamma-aminobutryic acid) 200 mg, twice daily
*L-theanine (100 mg, twice daily)


Balancing Blood Sugar:

Nowadays, balancing blood sugar is getting more focus and emphasis knowing that pre-diabetes is a condition that develops over a span of 10-20 years. The links between diabetes and heart disease is alarming as now heart disease is the biggest killer of men and women.

High blood sugar suppresses orexin, a brain chemincal responsible for alertness. When blood sugar is low, hunger and irritability increase. Mood swings and physical weakness are also symptoms of blood sugar swings. These all point to poor glucose tolerance, a form of prediabetes.

Stay away from sugary sweets, alcohol, soft drinks, bagels and muffins. Eat lean proteins such as fish and chicked and high-fiber veggies like broccoli, spinach and cauliflower.

A quick mood stabilizer is turkey and cheese- it acts fast.

Eating a diet of healthy whole foods that supply abundant neuronutrients plus a high-potency multivitamin or B-complex supplement. Then try other supplements as needed to mellow your mood.


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Regular SportAlways consult to doctor before begin sport. Intent to the diseases sign of chest, sort breath, joint sick or muscle cramp.Sport better before eat or 2 hours after eaten. Drink enough while sport or after sport instead of sweat out.Spent five minutes for warming up and cooling down.Remember that your sport target are 3-5 times in a week for 15-60 minutes each practice until sweat.