If you’re looking for a healthy alternative to the usual shamrock-shaded green beer to show your St. Patrick’s Day spirit, try matcha. Matcha (pronounced “MA-cha”) is a finely ground green tea powder that dates back to a 1,000-year-old Japanese tea ceremony. Preparing and serving matcha is a formal art in Japan and the health benefits of this green elixir have been striking.
The Magic of Matcha
Researchers consider green tea the healthiest beverage you can drink. Its health benefits have been studied since the 1990s due to their strong correlation between long life and health in many Asian cultures. Extensive studies on green tea revealed that it provides significant protection against:
- Cardiovascular disease heart disease (atherosclerosis)
- Low density lipoproteins (LDLs – the “bad” cholesterol)
- High blood pressure
- Congestive heart failure
Healthy, plaque-free blood vessels are good for your heart and what’s good for your heart is also good for your brain. An active, working brain requires sufficient blood flow.
What makes matcha so beneficial? Something called polyphenols. Polyphenols are potent antioxidants and green tea contains polyphenols classified as “catechins” (pronounced KAT’-eh-kins).
Catechin polyphenols are found in the leaves of the Camellia sinensis plant that fight and may even prevent cell damage. Catechins are also found in red wine, chocolate, berries, and apples, but in smaller amounts compared to tea leaves.
Four types of tea come from the Camellia sinensis plant:
Green tea undergoes much less processing than the other teas, so it contains more antioxidants as well as less caffeine. Specifically, these hand-picked green tea leaves are high in catechin polyphenols called epigallocatechin gallate (EGCG) which is the most active and most studied of the polyphenols.
How to Drink It
Matcha is made from high quality leaves and is jewel green in color. When drinking matcha, in contrast to drinking steeped green tea, you are drinking the whole leaf and not just the brewed water from the leaves. Therefore, when drinking matcha, you’re consuming 10 times the antioxidants, i.e., the health benefits in one cup of matcha is equivalent to 10 cups of green tea. Continue reading
Posted in ♥ DAILY DOSE, Anti-cancer, Antioxidants, Cardiovascular Health, FOOD ED| NUTRITION, Heart Health | Cardiac Rehab, Heart Healthy, Longevity, Organic
Tagged atherosclerosis, Camellia sinesis, cardiovascular disease, catechin polyphenols, catechins, chasen, green tea, heart disease, matcha
Not a day goes by that I’m not asked about the latest and greatest health benefits of coconut oil. Due to its “good” saturated fat, coconut oil is being promoted as a cure-all for heart disease, weight gain, high LDL (bad) cholesterol, and Alzheimer’s disease (to name just a few). But is coconut oil and its powerful medicinal properties all that it’s touted to be?
Coconut oil is a saturated fat. These types of fats are generally concentrated in animal products, but are also present in tropical plant-based oils. Saturated fats can increase your LDLs (“bad” cholesterol) and increase your risk of atherosclerotic plaques, coronary artery disease, and stroke. That fact alone should be enough to put coconut oil on the “No Go” list of any healthy eating plan.
The Skinny on Sat Fat
Saturated fats are stable fats, that is, they’re not as sensitive to heat and light like other oils. That’s why they are solid at room temperature, can withstand high cooking temperatures, and have a long shelf life. Here’s how coconut oil compares with the other artery busters.
- Beef fat = 40% saturated fat
- Lard = 40%
- Butter = 64%
- Coconut oil = 92%
It’s All In the Acid
Not all saturated fats are created equal. Oils are made up of different types of fatty acids and in different percentages which impact how they react in your body. For example, chocolate contains 60% saturated fat. Stearic acid is its most common saturated fat which is why chocolate raises your LDLs significantly less than butter.
On the other hand, coconut oil contains about 65% of its saturated fats from lauric acid. The lauric acid may be what’s responsible for raising your HDLs (“good” cholesterol). But… don’t run out and buy a gallon of it just yet unless you plan on rubbing it on your skin! Continue reading
Posted in ♥ DAILY DOSE, Cardiovascular Health, FOOD ED| NUTRITION, Heart Health | Cardiac Rehab, Longevity, Nutrition, Weight Control
Tagged atherosclerosis, coconut milk, coconut oil, HDL cholesterol, heart disease, lauric acid, LDL cholesterol, saturated fat
Tea is the healthiest beverage you can drink. It’s rich in phytonutrients (healthy plant compounds) and like water, it’s calorie-free. But there has been a belief that caffeinated drinks, such as tea, are diuretics.
Diuretics cause you to lose more water from your body. That is, they increase the production of urine, so you’re sprinting more often to the John. But if you’re trying to stay hydrated, you may have been told to avoid drinking tea. A study that led to the belief that caffeinated drinks are diuretics used high-dose caffeine pills. However, a study published in the British Journal of Nutrition tested the effects of black tea which is a more complex substance than pills. Here’s what they found…
The Tea Test
After a 10-hour fast and 24 hours of avoiding all caffeine, alcohol and vigorous exercise, twenty-one healthy resting men consumed 10 cups of caffeinated black tea at regular intervals providing roughly 170 to 250 mg of caffeine. The tea was prepared using tea bags and mixed with 20 ml of low-fat milk.
All food was controlled and they had nothing else to drink during the trial. Every drop of tea going in and every drop going out was measured and examined for color and electrolyte-water balance over a 24-hour period. Blood was sampled at the start of the trial and again at 1, 2, 4, 8, and 12 hours.
The test was repeated with boiled water. And guess what they found? There was absolutely NO significant difference between drinking tea and water on blood and urine values. Black tea had the same hydrating effects as water.
Fit Tip: Enjoy your cup of tea and don’t worry about your pee! 😀
Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition. August 2011.
If you’ve ever moaned, “Ugh. It’s tough growing old.”, you’re likely in pain or you can’t do the things you used to do. But all is not lost! You can control how well you feel and how fast you age. However, before laying out the foundation of youth, here’s why your body is aging in the first place.
Blame It On Blood Sugar
One of the key suspects in what causes your cells to deteriorate is your own circulating blood sugar (glucose). In a process called glycation, these glucose molecules cling to proteins, and a chain of chemical reactions take place in your body. The end result? Proteins clump together, known as crosslinked proteins, which accumulate over time and disrupt the normal functioning of your cells.
Advanced Glycation End Products (AGEs)
These “crosslinks”, also known as advanced glycation end products (AGEs) or glycotoxins, seem to ‘stiffen’ tissues. A stiff body is an aging body. But remember my mantra: “Your age is a given. Growing old is an option.” So don’t throw up your hands just yet. Read on…
Why You Get Stiff
Collagen is the most common and longest living protein molecule in your body. Skin care companies spend billions of dollars trying to replicate it and sell it as their revolutionary secret to erasing wrinkles. Collagen provides structure and support to not only your skin, but to your joints and organs as well.
When glucose binds with collagen (part of the aging process), your collagen loses its suppleness and becomes less flexible. As a result, your lungs, arteries, tendons, and other tissues stiffen. Stiff = Less efficient. For example, when your arteries are stiff, they lose their contractility and can’t pump as much blood through them due to their limited inability to expand and contract.
Age-Related Diseases Linked to AGEs
Posted in ♥ DAILY DOSE, Anti-Aging, Cardiovascular Health, FOOD ED| NUTRITION, Heart Healthy, Tips & Techniques
Tagged advanced glycation end products, AGEs, aging, Anti-Aging, dAGEs, meat
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…
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.
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
Posted in ♥ DAILY DOSE, Cardiovascular Health, Heart Health | Cardiac Rehab, Longevity, Men's Health, Women's Health
Tagged antiplatelet therapy, aspirin, aspirin therapy, chest pain, chest pressure, heart attack, myocardial infarction
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
Posted in ♥ DAILY DOSE, Cardiovascular Health, Exercise, FOOD ED| NUTRITION, Heart Healthy, Lifestyle, Longevity
Tagged cardiac arrest, healthy lifestyle, healthy living, heart attack, Karen Owoc, Longevity, myocardial infarction, SCD, sudden cardiac death
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?
Well, don’t start your celebratory dance (or meal) just yet. It just means that you may fall in either of the following groups:
- You have a negative stress test. That is, you actually “passed” and show no signs of coronary artery disease.
- 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
Posted in ♥ DAILY DOSE, Cardiovascular Health, Exercise, Heart Health | Cardiac Rehab, Longevity, Men's Health, Women's Health
Tagged CAD, cardiac rehab, cardiovascular disease, coronary artery disease, CVD, echo stress test, exercise stress test, exercise testing, false-negative stress test, heart attack, heart disease, treadmill test
After your heart attack or some other “cardiac event”, such as a coronary artery bypass graft and/or stent placement, you may have received conflicting advice as to what level of activity is acceptable. Some of the things you may have heard are:
- Don’t lift anything over 5 lbs.
- Don’t lift anything over 10 lbs. “for a while”.
- Don’t lift anything for a week.
- Don’t drive more than 30 minutes.
- Don’t “get exhausted” for a month.
- Don’t exercise for a few weeks.
- Don’t lift over 5 lbs. for a period of time — or ever.
- Go back to whatever you were doing before.
These guidelines can be confusing and promote anxiety and inactivity. Physicians generally prescribe aerobic/endurance exercise, such as walking, to strengthen your cardiorespiratory system, but in order to return to activities of daily living (ADLs), resistance training is necessary to accomplish everyday tasks, such as:
- Mowing the lawn
- Carrying your children, groceries, or suitcase
- Loading and unloading the trunk of a car/truck
- Bending over to pick up the newspaper or toys off the floor
- Lifting your grandchildren
- Placing or removing items from a high shelf
- Closing the trunk of a car or van
- Opening a heavy door (e.g., door of a car, building, refrigerator, freezer, or dishwasher)
Resistance training enables you to perform these daily tasks safely, independently and more efficiently. By having a stronger musculoskeletal system, you decrease the cardiac demands of daily activities and increase your endurance capacity for other activities. Strength training has also been shown to maintain and build stronger bones as well as slow or prevent bone loss. A strong structure will reduce your risk for developing other debilitating diseases (e.g., osteoporosis) and ultimately help you live a longer, stronger and happier life.
Muscular strength and endurance are important to prevent falls and safely return to vocational and recreational activities as well as activities of daily living. Most people need to do some type of lifting, carrying, or pushing in their daily routine. Your body has nine (9) fundamental human movement patterns. The foundation of your workouts should develop these movements: Continue reading
Posted in ♥ DAILY DOSE, Cardiovascular Health, Exercise, Exercise, Fitness | Exercise, Heart Health | Cardiac Rehab, Longevity
Tagged activities of daily living, body mechanics, bodyweight exercises, bypass graft, cardiac health, cardiac rehab, cardiovascular disease, heart attack, muscular endurance, osteoporosis, resistance training, strength building, weight training
You see it on your bottle of vitamin D… 2,000 IU. You see IU on food labels too. What’s an IU anyway? And why IU instead of mg like vitamin C and calcium supplements?
What’s the Difference?
Gram (gm), milligrams (mg), and micrograms (mcg) are units of weight. To visually represent the relationship between the three units, think of a microgram as a miniscule grain of rice, a milligram as a small bite of rice, and a gram as the whole bowl of rice.
- 1 gm = 1,000 mg
- 1,000 mg = 1,000,000 mcg (µg is the short unit symbol for microgram)
International Unit (IU) is a unit of measurement but NOT a measure of weight. It’s the quantity of a specific biologically active substance that produces a particular biological effect. IU is most commonly used for medications, vaccines and some vitamins. However, converting an IU to a unit of weight isn’t a simple equation. That’s because an International Unit is based on the potency or concentration of the substance which varies from substance to substance.
Vitamin D: Converting Biological Activity to Weight
Vitamin D exists in a couple of different forms — cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). There are common vitamin mass equivalents for vitamin A, C, D, and E with each vitamin having a different biological equivalent. See Vitamin Conversion Chart. To get the equivalents of other substances, you would need to ask a pharmacist.
One IU of vitamin D* is the biological equivalent of 0.025 mcg cholecalciferol or ergocalciferol.
How Many IU of Vitamin D Do You Need?
Posted in ♥ DAILY DOSE, FOOD ED| NUTRITION, Longevity, Nutrients, Nutrition, Supplements
Tagged International Units, IU, mcg, mg, vitamin D, vitamin D toxicity