those who don’t. They

also have fewer cardio-

vascular deaths.

Two very alarming risk

factors that have in-

creased in number over

the past 15 years are dia-

betes and obesity. Both

of these risk factors in-

crease an individual’s risk

for cardiovascular dis-

ease yet both of these

are easily modified

through physical activity

and healthy diet.

So what’s it going to be

for 2013? Are you willing

to make a change to

minimize your risk of be-

coming one of the statis-

tics discussed above or

are you going to con-

tinue to roll the dice?

I recently had

the opportunity

to review the

latest heart disease

statistics and despite

everyone’s effort to be-

come healthier, more

than 1,600 Americans

die every day of cardio-

vascular disease and one

out of every 18 deaths in

the United States is

caused by stroke. These

are startling statistics.

What makes them even

more startling is the

number of cardiovascu-

lar and stroke deaths

that occur at a young

age – 30’s, 40’s, or 50’s.

With few exceptions

most of these deaths

could be prevented. So

why do they occur?

Don’t we care about our

health? Do we all think it

can’t happen to us?

Think again... the statis-

tics show that it can hap-

pen to you.

Disease prevent ion

works. It is not easy and

most importantly despite

what you hear on TV

there is no magical pill.

Every day you are chal-

lenged to make the right

lifestyle decisions to be

healthy. Do I put sugar in

my mouth via cookies,

candy, or sweetened soft

drinks, or do I consume

a healthy snack such as a

piece of fruit or raw

vegetable? Do I walk the

flight of stairs at work or

take the elevator?

What we do know is that

60 years of research

shows that people who

eat healthy and are physi-

cally active are healthier

individuals compared to

Don’t Take a Chance...Choose to Change!

2 0 1 3 V O L U M E 9 , I S S U E 2

Inside This

Issue:

• Small

changes

can lead

to healthy

improve-

ments!

• Strength

Training

Benefits for

Men and

Women

• Diabetes:

What you

need to

know for

your next

doctor’s

visit

• Fantastic

Facts

About the

Human

Heart

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By Thomas B. Gilliam, Ph.D.

P A G E 2

The Benefits of Strength Training

Herb Roasted Chicken 1 teaspoon fresh thyme, chopped plus one sprig 1 whole chicken 1 teaspoon fresh sage, chopped plus one spring 1 yellow onion, quartered 1 teaspoon fresh rosemary, chopped plus one sprig 2 cloves garlic, halved 2 tablespoons olive oil Kosher salt & black pepper

Preheat oven to 350°. Combine olive oil and chopped herbs and set aside. Remove organs from chicken cavity and reserve for another use or discard. Wash and dry chicken. Stuff chicken with onion, garlic and sprigs of herbs. Loosen breast skin away from meat and rub oil/herb mixture under the skin and coat outside of chicken. Sprin-kle chicken with salt and pepper (or no-salt seasoning) and place on roasting rack or broiler pan.

Roast chicken in oven for about 1 hour and 15 minutes, basting with juices every 20 minutes. Internal temperature of breast meat (away from the bone) must be 165°. If the skin begins to darken too much, cover loosely with foil. Allow to rest 10 minutes before serving. (Substitute 1/3 teaspoon of each dried herb if you do not have fresh herbs and omit the sprig. )

Nutrition Information: 3 oz. skinless chicken breast: 156 calories, 7g fat, 23g protein, 82g cholesterol, 0g fiber, 295mg sodium* (64mg sodium w/o salt added), 246mg potassium 3 oz. thigh w/skin: 198 calories, 13g fat, 20g protein, 112g cholesterol, 0 fiber, 280mg sodium* (50mg sodium w/out salt added), 221mg potassium

*Sodium value depends on the amount of salt added. Average value used. * *Skin adds 3g fat or 27 fat calories

The human body reaps many benefits from strength train-ing. A proper strength train-ing program will enhance a person’s physical appearance, metabolism, and functionality. As people age, they lose muscle mass. Through strength training, they can help offset this and increase bone density. People who strength train during their teen and young adult years benefit as adults. But it's never too late for a person to enhance the quality of their life by improving his/her level of muscular fitness. Proper strength training of-fers numerous benefits to men and women of all ages and fitness levels. This in-cludes helping to extend a person’s functional life span.

Submitted by Sara Chandler

Stronger muscles and denser bones make walking up stairs, carrying the groceries, and lifting your children or grandchildren easier. In addi-tion, when a man or woman

s t r e n g t h trains prop-erly he/she can im-

p r o v e b a l a n c e and build muscles that protect their joints. Strength training also has a positive effect on disease control and prevention. Ac-

cording to the American Col-lege of Sports Medicine and the American Diabetes Asso-ciation, people with diabetes can experience "improved insulin sensitivity, improved glucose tolerance ... and a lower risk for heart disease." To see results, it is recom-mended to strength train at least two to three times a week.

In addition to strength training

alone, combining a cardio and

strength training program with

a balanced diet comprised of

carbohydrates, protein and fat,

along with hydrating with ade-

quate amounts of water is an

ideal way to form a perfect

shape for you.

M O V E I T . L O S E I T . L I V E H E A L T H Y . ®

“You gain strength, courage,

and confidence by

every experience in which you really

stop to look fear in the face…Do the

thing you think

you cannot do.”

~Eleanor

Roosevelt

By Maria Kerekes, CPT

Check out this link on how to cut your chicken once it’s roasted!

http://www.youtube.com/watch?

v=oxUx0OJ0b9I

You are at higher risk for diabetes if you:

• Are over the age of 45

• Are Overweight/Obese

• Are African-American, Hispanic/Latino, American Indian, Asian-American, Pacific Islander

• Have a history of gestational diabetes (during pregnancy)

• Gave birth to a baby weighing nine pounds or more

• Are physically active less than three times a week

• Have a history of polycystic ovary syndrome

• Have abnormal cholesterol, HDL less than 35, triglycerides greater than 250

Pre-Diabetes and Diabetes: What You Need to Know P A G E 3 V O L U M E 9 , I S S U E 2

In 2011 the American Diabetes Asso-

ciation estimated that there were

25.8 million Americans with diabetes,

7 million undiagnosed diabetic cases

and 79 million with pre-diabetes.

That was 2 years ago and the epi-

demic is still raging.

How is it diagnosed? There are three

blood tests that will determine if you

are diabetic or pre-diabetic.

1. Fasting Blood Sugar:

<100 = Normal

100-125 = Pre-diabetic

126 or higher = Diabetic

2. Hemoglobin A1C:

6-6.5% =Pre-diabetic

6.5% or higher = Diabetic

3. Oral Glucose Tolerance:

<140 = Normal

140-199 = Pre-diabetic

>200 = Diabetic

A person with pre-diabetes is 5-15

times more likely to develop Type 2

diabetes and other serious problems

such as heart disease and stroke. Pre-

diabetes is a condition in which the

blood glucose levels are higher than

normal but not high enough to be

diagnosed as diabetes. This is an area

where the micro vascular (tiny blood

vessel) issues that cause end-organ

complications of diabetes, leading to

blindness, kidney failure or amputa-

tion, begin. So do you really have a

“normal” glucose level as defined by a

lab OR do you have the beginnings of

diabetes?

Symptoms of diabetes are usually

gradual and may not be recognized.

They include: unusual thirst, frequent

urination, blurred vision, extreme

fatigue, frequent infections, cuts/bruises

that are slow to heal, tingling/numbness

in hands and feet, and recurring skin,

gum or bladder infections. There may

or may not be symptoms with pre-

diabetes. Diabetes can also cause

changes in your musculoskeletal (fingers,

hands, wrists, shoulder, neck, spine,

feet) system. The symptoms include

muscle and joint pain or stiffness, re-

duced ability to move your joints, joint

swelling, deformities and a ‘pins and

needles’ sensation in the arms and legs.

I wrote this article after a close friend

recently realized that she has pre-

diabetes. She is a 58 year old female

with a normal BMI, normal blood pres-

sure, and normal l ip id va lues

(cholesterol, triglycerides, HDL, LDL).

She does 30 minutes of moderate activ-

ity exercise 3-5 days per week. She had

noticed for several years that her fasting

glucose was 97 or 98, but this was con-

sidered upper “normal”. On her last

physical, her fasting glucose level was

100. It was not until she was prompted

by a friend to read some information

about diabetes that she discovered she

met the criteria for pre-diabetes. She

found that by restricting her carbohy-

drates to 150g/day (spread out over

three meals and one snack per day)

there was a noticeable decrease in ar-

thritic pain in her hands within 24 hours.

She also had more energy and gener-

ally felt better in 3-4 days. Looking

back, she realized that over the last

year she had gained 10 pounds but

still had a normal BMI.

Has your doctor missed your diagno-

sis of pre-diabetes? With each surge

of elevated glucose, damage to your

vessels (eyes, heart, kidneys, arms,

legs, fingers, toes) is occurring which

will reduce their function over time.

This is due to a decrease in insulin

production and/or a resistance in your

body’s cells to use insulin to produce

energy. Lifestyle changes are neces-

sary to turn this situation around be-

fore it proceeds any further. Weight

loss and managing your carbohydrate

level at each meal by spreading carbs

out over the day are some ways to

decrease the need for insulin. Thirty

minutes of moderate activity most

days including strength training every

other day and decreasing your satu-

rated fat intake can help to reduce

insulin resistance as well.

Need help? Enroll in a class to learn

more or find a local certified diabetes

educator for one-on-one counseling

about managing your blood sugar.

You’re your own best advocate! Talk

to your doctor and know your num-

bers!

By Jane Neill, R.D., L.D.

According to a recent article posted online by the Cleveland Clinic:

• The adult heart pumps about 5 quarts of blood each minute - approximately 2,000 gallons of blood each day - throughout the body.

• When attempting to locate their heart, most people place their hand on their left chest. Actually, your heart is located in the center of your chest between your lungs. The bottom of the heart is tipped to the left, so you feel more of your heart on your left side of your chest.

• The heart beats about 100,000 times each day.

• An adult woman's heart weighs about 8 ounces, a man's about 10 ounces.

• A child's heart is about the size of a clenched fist; an adult's heart is about the size of two fists.

• Blood is about 78 percent water.

• Blood takes about 20 seconds to circulate throughout the entire vascular sys-tem.

• The electrocardiograph (ECG) was invented in 1902 by Dutch physiologist Willem Einthoven. This test is still used to evaluate the heart's rate and rhythm.

Fantastic Facts About the Human Heart

Remember to consult your physician before beginning any new exercise program.

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I firmly believe that

any man’s

finest hour, the greatest

fulfillment of all that he

holds dear, is

that moment when he has

worked his

heart out in a good cause

and lies

exhausted on the field of

battle– victorious.

-Vince Lombardi

For Women:

• Chest pain/discomfort

• Pain in neck, back, arms or jaw

• Stomach pain or abdominal pressure

• Shortness of breath

• Nausea, vomiting, lighthea

dedness

• Cold sweats

• Fatigue

For Men: • Chest pain/discomfort • Shortness of breath • Upper body discomfort, can radiate into jaw

and commonly in left arm, but can affect the back neck or other arm • Nausea, vomiting, dizziness, lightheadedness

• Cold sweats • Fatigue

Signs and Symptoms of a Heart Attack