Author Archives: Karen Owoc

Fit Minute | Why Pumpkin Promotes Anti-Aging

pumpkin_adobestock_117487967‘Tis the season for pumpkin! Here are the nutrition bullet points that make them well worth eating:

  • Pumpkin is loaded with beta-carotene (an important antioxidant).
  • Beta-carotene (a bright orange plant pigment) is converted to vitamin A in your body.

Vitamin A is for Anti-Aging

Foods rich in beta-carotene:

  • May reduce your risk of developing certain cancers.
  • Offer protection against heart disease and some degenerative aspects of aging, including cataracts and macular degeneration.
  • Keep your skin soft and smooth. Vitamin A rebuilds body tissues and helps control the production of sebum (oil) that lubricates your skin.  If you’re deficient in this vitamin, you’ll end up with dry, scaly skin.
  • Destroy free radicals, that is, the by-products of oxidation from normal metabolic processing. These little scavengers cause cellular damage and are responsible for aging skin.
  • Attack the free radicals that break down your skin’s elastin and collagen – the vital components of youthful, firm and resilient skin.

pumpkin-seeds_adobestock_24256286Pepitas (pumpkin seeds) are a good souce of fiber and healthy fats and an excellent source of iron — especially for vegans. A handful of pepitas (about 85 little seeds) contain about 1 mg. of iron. That’s about 4% of the recommended amount of iron you need each day.

Iron is essential due to its oxygen-carrying capacity. An iron deficiency can impair muscle function, normal function of the nervous and immune systems, and can limit your work capacity during exercise.

Apple c heart symbol_40x54Fit Tip: Roast and season pumpkin seeds and kernels for a bone-building high-fiber snack. To spice them up, sprinkle them with garlic powder, cayenne and smoked paprika. Also, try some Super Moist Pumpkin Bars for a boost of vitamin A!

Super Moist Pumpkin Bars

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Pumpkins are the eternal symbol of fall and a healthy food, but they’re often transformed into not-so-healthy desserts. New York magazine declared Pumpkin is the New Bacon in their headline several years ago. Aargh! That’s because the minimal amount of pumpkin used (if any) in some of these processed products is usually wrapped in layers of saturated fat (butter), refined carbs (white flour) and sugar.

However, after much ‘tinkering’ in my kitchen, you can enjoy this nutritional all-star. These pumpkin treats are not only quick and easy to make, they’re extremely moist and light in texture (yes, despite being ‘whole grain’). I’ve skimped on the fat and sugar, but not the flavor. Best of all, my cardiac patients and family gave them a huge thumbs up!🙂

Ingredients:

  • 2 cups (117 grams) whole wheat pastry flour
  • 1 tablespoon + 1 teaspoon cinnamon (I use Vietnamese cinnamon)
  • 1 teaspoon nutmeg
  • 1 teaspoon ground cloves
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon kosher salt
  • 3/4 cup raisins
  • 2 large eggs (omega-3 fortified)
  • 1 1/3 cups (176 grams) light brown sugar
  • 2 cups (488 grams) pumpkin puree (canned or fresh)
  • 1/2 cup (113.5 grams) nonfat milk
  • 1/4 cup (56 grams) Earth Balance® (Original) natural buttery spread, melted
  • 1/4 cup (63.8 grams) unsweetened applesauce
  • 2 teaspoons vanilla extract (I use Mexican vanilla bean extract)
  • Date sugar (optional)

Directions:   

Continue reading

Heart Attack! First Aid Quiz

If you’re experiencing “chest pressure” or “chest pain”, aspirin is the BEST form of first aid. But all aspirins are not alike nor are all methods of taking aspirin alike. Take the lifesaving quiz below…

Why Aspirin

A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. Most heart attacks develop when a cholesterol-laden plaque in a coronary artery ruptures. Plaque deposits are hard on the outside and when this outer shell ruptures (cracks), platelets rush to the area in an effort to ‘patch’ the ruptured area.

Platelets are disc-shaped particles in the blood that aid in clotting. A clot grows minute by minute! As a clot grows, it blocks an artery. When the artery is completely blocked, cardiac tissue dies from the lack of blood supply and you have a heart attack. But aspirin can help stop the platelets from forming a larger clot if you take the aspirin BEFORE the clot gets too big. Time is critical! Aspirin helps inhibit platelet activity.

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QUIZ (3 questions):

1. Pick the METHOD that you think makes aspirin work the fastest*. That is, during a suspected heart attack, which of the following is the fastest way to reduce blood clot formation?

A. Swallow the aspirin with 4 oz. of water.
B. Chew the aspirin for 30 seconds, then swallow it.
C. Swallow the aspirin with 4 oz. Alka Seltzer.    Continue reading

See the World Through Others…

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Empathy (that is, “putting yourself in someone else’s shoes”) is the foundation of healthy relationships. It helps you understand the perspectives, needs and intentions of others.

“How deep is the mud? Depends on who you ask. We all go through the same stuff differently.”

For more inspiration: http://www.pinterest.com/karenowoc/quotes-that-move-me/

How to Dodge This Deadly Bullet (Sudden Cardiac Death)

Healthy Life Green Road Sign Did you know… that sudden cardiac death is usually the first symptom of coronary heart disease (CHD) — especially among women?

Compared to men, studies show that women are 66% less likely to be diagnosed with coronary heart disease before sudden cardiac death strikes. If you’re a woman and free of symptoms, you’re not identified as “high risk” which means you’re not eligible for cardiac interventions that could save your life. SCD accounts for more than 50% of cardiac deaths (approximately 250,000 to 310,000 cases annually in the United States).

Heart Attack vs. Sudden Cardiac Death

To clarify, the terms “heart attack” and “sudden cardiac death” are NOT the same thing.

  • A heart attack or myocardial infarction (MI) occurs when the flow of oxygen-rich blood suddenly gets blocked. Oxygen can’t get to a section of the heart and cardiac tissue dies. Most often the heart is blocked by a build-up of fatty plaque.
  • Sudden cardiac death (SCD) is an abrupt loss of heart function as a result of abnormal electrical impulses within the heart. The heart’s electrical system may fail from physical stress, inherited arrhythmias, drug/alcohol abuse, chronic kidney disease, structural changes in the heart, and/or scar tissue that damages the heart’s electrical system. (Cardiac deaths were considered “sudden” if the death or cardiac arrest occurred within 1 hour of the onset of symptoms.)

Simply put, SCD is considered an ‘electrical’ problem whereas a heart attack is more of a ‘plumbing’ problem. Over the years, I’ve had several patients that were revived and survived sudden cardiac arrest who said they didn’t need cardiac rehab because they didn’t have a heart attack, but had an “electrical issue”. They couldn’t be more wrong.

SCD Risk Can Be Prevented   

The Journal of the American Medical Association (JAMA) published a 26-year study of nearly 82,000 women that showed you can reduce your risk for sudden cardiac death. In the majority of people, coronary heart disease is usually the underlying cause of SCD and this study showed that a low-risk, healthy lifestyle is associated with a low risk of sudden cardiac death.    Continue reading

Fit Find | Evo™ Oil Sprayer

 

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The Evo™ oil sprayer is my newest and absolute favorite gadget in my kitchen. I love it so much that I give it a “Must Have” for every health-conscious kitchen! Yes, really! It’s great for cooking, baking, sautéing, grilling, you name it.

What I Love About It

When pouring oil straight from the bottle, I would usually end up with more than I need and with oil in concentrated doses on my food or sauté pan. What I like about the Evo is that it sprays in what they call a “fan spray pattern” which is why it dispenses the exact amount of oil that I want and where I want it (great for portion control). It’s also refillable and reuseable, so it’s economical, as well as easy to clean.

I really like the trigger design because it feels good in my hand, that is, it’s ergonomic. If you have arthritis or carpal tunnel syndrome, the Evo is much easier to handle than the aerosol types. I suggest getting a pair of them — one for your favorite oil as well as balsamic vinegar. I spray fresh fish, veggies before roasting (much better than ‘drizzling’ oil all over them), and salads as well as my waffle iron, sandwich grill and baking pans. I plan to get another one to use for my own oil and vinegar dressing!

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18-oz Evo

The BPA-free Evo Oil Sprayer comes in different sizes. I have the smaller 8-oz. size (in the photo at the top) which is perfect for my cooking needs and is great for portability. They also have a large 18-oz. size (left) for the commercial cook or someone who cooks a LOT of food at home. Check out their blog for videos.

Commercial aerosol cooking sprays are horrible. They contain propellants and chemicals and they’re messy. Their inevitable overspray left a sticky hard-to-remove residue on my wood cabinets and cooking surfaces. Ugh. I also never cared for the ‘mister’ types for spritzing oils because they clogged up and were hard to clean.

Apple c heart symbol_40x54Fit Tip: Evo is perfect for taking on picnics, BBQ’s or camping trips. I took my Evo on our last camping/fishing trip for grilling and cooking. It was so convenient to grab my Evo and go. Just be sure to lock the sprayer before you pack it up! It was so much more convenient than trying to fill up a travel size bottle of olive oil or packing up the entire bottle of oil (plus a basting brush) as I usually have had to do. Happy spraying!🙂

Be Aware If You Passed Your Treadmill Stress Test

Having his heart's functions checked

When I first started working in cardiac rehabilitation as a new college grad, one of my Phase 3 cardiac rehab patients had a heart attack when he was only 35 years old. If that wasn’t unsettling enough, he had his heart attack the DAY AFTER he “passed” his treadmill test. Back then, I couldn’t understand how that could possibly happen, but I now know better.

How Sensitive Is Your Treadmill Test?

Here’s what you need to know. Currently, the exercise ECG is the most cost-effective first-line screening tool, but its accuracy relies on the ‘sensitivity’ of the test. Sensitivity refers to the percentage of cases in which exercise testing accurately identifies the presence of coronary artery disease (CAD). Unfortunately, the exercise ECG it is not 100% sensitive to detecting coronary artery disease. 

Per the American College of Sports Medicine, the current sensitivity for detecting CAD using the exercise stress test is only about 70%.  In other words, if you test 100 cardiac rehab patients with documented coronary artery disease, only 70 patients would show evidence of CAD per the stress ECG test. If you’re one of the 30 remaining patients, where does that leave you?

False Negatives

Well, don’t start your celebratory dance (or meal) just yet. It just means that you may fall in either of the following groups:

  1. You have a negative stress test. That is, you actually “passed” and show no signs of coronary artery disease.
  2. You have a false-negative finding. This means you’ve been given a negative stress test result (normal) where no CAD ‘appears’ to be present, but you actually have CAD.

The bottom line… a negative exercise ECG test is no guarantee that you do NOT have coronary artery disease (CAD) even if your cardiologist tells you, “Everything looks great! See you in a year.” So sorry to burst your bubble, but that’s the reality. Cardiac events that occur after a negative stress test happen all too often, but it’s not so perplexing to me anymore.

Causes of False-Negatives (Lower Sensitivity)

Stress test results are only as valuable as your performance, the technician’s monitoring, and the test interpretation. Here are some factors that may increase your chances of a false-negative finding:    Continue reading

ABC10 | Vegetarian Hawaiian Luau

Guest appearance on ABC10 “Sac & Co”

VIDEO: Native Hawaiian cuisine traditionally consisted of meat (pig and fowl), fish and shellfish, pineapples, coconuts, coconut milk, sweet potatoes, taro, seaweed, and sea salt as a condiment. Here’s an updated veggie version of some historical Hawaiian dishes which incorporate some of these native foods. I chatted with host Mellisa Paul on Sac & Co, ABC10’s local morning TV show out of Sacramento, about how to host a vegetarian Hawaiian luau.

Vegetarian Hawaiian Luau_Sac&Co1Vegetarian Hawaiian Luau_Sac&Co3

Here’s what I prepared for the show:

  • Vegetarian Poke: tofu, mango, avocado, wakame (seaweed to impart the flavor of the sea), sweet onions (e.g., Maui or Vidalia onions), green onions, macadamia nuts, Hawaiian sea salt
  • Vegetarian Lau Lau: sweet potato, spinach, sweet onions, green onions, coconut milk, smoked paprika, red pepper flakes, Hawaiian sea salt, and collard greens
  • Hibiscus Cooler 
  • Mango Freeze
  • Sparkling POG Juice
  • Haupia with fresh fruit and edible flowers (coconut dessert – pudding style)
  • Hawaiian bread pudding
  • Fresh pineapple in freshly cut coconut bowls

Apple c heart symbol_40x54Fit Tip: If you cannot find Maui or Vidalia onions, look for an onion that has a flattened vs round globe shape. These onions are less pungent due to their low amount of sulfur compounds which allows their ‘sweetness’ (sugar) to come through.

ABC10 | Win the Picky Eater War

Guest appearance on ABC10 “Sac & Co”

VIDEO: As children develop, they also develop likes and dislikes for different foods whereby mealtime can become a battleground with your kids (or grandkids). I chatted with host Mellisa Paul on Sac & Co, ABC10’s local morning TV show out of Sacramento, about how to get your picky eater to be more curious and adventurous when it comes to trying new foods.

Sac & Co_Picky Eater left

Sac & Co_Picky Eater center

Sac & Co_Picky Eater right

Sac & Co_Picky Eater wide

Above are my top picky-eater picks that I prepared for the show:

  • Inside-Out Cheeseburgers (can be made with tofu, turkey or beef)
  • Garden Pasta Salad (leaf-shaped pasta with broccoli ‘trees’ misted with olive oil)
  • Carrot Flowers in Edamame and Brown Rice
  • Lasagna Logs
  • Personal Pinwheels in Zucchini Rings
  • Surprise Branana Muffins

Relax and Live Life…

Quote_Life is like a camera

“Life is like a camera. Just focus on what’s important. Capture the good times. Develop from the negatives & if things don’t work out… just take another shot.”

For more inspiration: http://www.pinterest.com/karenowoc/quotes-that-move-me/