Dean Ornish on America's Killer Diet

Another video, Short, but POWERFUL!

Healthy Hearts Start Young!

This is SOOOOO powerful!

How Do We Define Ideal Cardiovascular Health?

Excerpts from an article by Cheryl Russo, M.D.  See the full article here.

The American Heart Association has released its Impact Goals for 2020, “to improve the ­cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.”


While ambitious, these goals are attainable, considering that Impact Goals for 2010 were achieved a couple of years ahead of schedule.
 
How do we define ideal health? A collection of physicians and scientists has worked closely to specify seven features of ideal cardiovascular health, which can be observed and monitored to track the Impact Goals for 2020. These include:

1. No history of tobacco use, or quitting within the past 12 months.
2. A body mass index (BMI) of less than 25.
3. Blood pressure with a systolic number (top) less than 120 and a diastolic number  less than 80.
4. A fasting blood glucose level of less than 100 milligrams per deciliter. 
5. A total cholesterol level of less than 200 milligrams per deciliter. 
6. Physical activity of more than 150 minutes per week of moderate exercise or more than 75 minutes per week of vigorous ­exercise. 
7. Following a diet promoting cardiovascular health (eating more than 4.5 cups of fruits and vegetables per day; at least two servings of fish per week; three 1 ounce servings of fiber-rich whole grains per day; less than 1500 milligrams of sodium per day and less than three sugar-sweetened drinks per week).

More Americans meeting these seven goals will produce a healthier America.  Where do you stand? This month is a great time to discuss these health behaviors and factors with your primary doctor.

Slow Down to Shape Up

My instinct when I began doing Pilates (once I got over trying to keep up with everyone else that is) was to slow everything down, especially once I started working on equipment.  I feel like I am constantly unlearning habitual movement patterns and replacing them with more healthy movement patterns.  This takes intense concentration and heightened body awareness.  For me that translated to taking everything slowly and consequently doing less repetitions.  As my body becomes familiar with an exercise I will take it at a faster pace sometimes, but I have come to love the slow and intense versions of those exercises and the multitude of benefits I get out of placing that much attention to the many areas of my body that integrate to make a motion happen.

Apparently there are great benefits to practicing Pilates this way.  According to Connie English there is less lactic acid buildup which means less post-workout muscle soreness.  Additionally, by taking it slow you lose the momentum that could take some of the effort out of the movements and instead force your muscles to do all of the work.  For individuals with injuries or special needs this type of wrok can be extremely beneficial in rehabilitation, and for those with weakness or imbalance it can lessen the chance of injury by increasing precision.  Great results, less injury, less muscle soreness, what's not to love?

Up in the Air

Don't leave home without your Pilates!  Brooke Siler of Re:Ab Pialtes has some great advice for Pilates you can do in-flight so that you're ready to get up and go when you reach your destination.