Heart health | Live Well Lamoille

Exercising During the Workday is a Win-Win

Feb 05 2019

By: Michele Whitmore

exercising during the workday

A couple of weeks ago, I read a great article on LinkedIn about the importance of taking time to exercise during the workday. The article affirmed my own personal feelings and beliefs about taking time out your workday for “me time”—and not feeling guilty about it. The guilt piece, I put on myself; we are all likely a little guilty of this too.

However, what I keep reminding myself is:

Regular exercise releases brain chemicals key for memory, concentration, and mental sharpness.
Regular exercise has been shown to increase efficiency.
Regular exercise helps maintain healthy blood pressure and weight.
Regular exercise improves one’s energy.
Regular exercise can improve one’s mood while also lowering stress and anxiety.

Life is busy. If you are a parent with active children, finding time to exercise after work or on weekends can be challenging. Been there, done that—not so well.

What I have learned is that scheduling in a “me” appointment either in the morning before the workday begins or taking a “runch” during the workday has made all the difference in my focus, productivity, and energy at work. I notice the difference when I do not make the time, and so does my supervisor, coworkers, and family. Now, they encourage me and remind me of the importance of that appointment which helps lessen my guilt and stick to my exercise plan.

Check with your supervisor first and let them know your “me time” plan and how it might slightly impact your work schedule, just in case you need a little flexibility getting into the office in the morning or taking a little extra time during lunch. That time will be made up because you will be more efficient, productive, focused, energized, happy, and healthy—all important attributes that a supervisor looks for.

Here are a few additional resources:

“How Exercise Can Improve Your Productivity and Efficiency.” Balance – http://www.asteronlife.com.au/balance/fitness/exerciseproductivity#sthash.OTVVRaxR.dpbs

“How to Exercise During the Workday (And Why it’s Important).” BBC – http://www.bbc.com/capital/story/20190116-why-you-should-exercise-during-the-workday—and-how?ocid=ww.social.link.linkedin

Michele Whitmore is the Associate Dean of Students at Johnson State College. She works closely with Student Service Departments within the College to provide purposeful events to students that will strengthen their professional leadership, personal growth, life skills development and social engagement. Thus far, the College has provided educational programs that cover LGBTQ issues, alcohol and drug use, sexual assault prevention, socio-economic struggles, and healthy choices related to eating well and being fit, to name a few. Michele writes about the outreach and program opportunities that enhance the wellness of a campus community.

Try Out These Heart-Healthy Recipes

Feb 22 2018

By: Alexandra Duquette

Heart disease is the leading cause of death among American adults of all backgrounds. Many of these deaths are largely preventable through lifestyle modification. Along with exercise, diet can play a role in maintaining your heart health. Following a diet that is low in saturated fats and sodium, and high in fruits, vegetables, and whole grains can help keep your ticker ticking for many years to come.

To celebrate American Heart Month, here are a couple great recipes that your heart will appreciate!

Hearty Vegetable and Lentil Soup

Ingredients:

3 cups water
3 cups low sodium vegetable or chicken broth
3 medium carrots, chopped
1 medium onion, chopped
1 cup dried lentils, rinsed
2 celery ribs, sliced
1 small bell pepper, the color of your choice, chopped
¼ cup uncooked brown rice
1 tsp dried basil
1 garlic clove, minced
1 bay leaf
½ cup tomato paste

Directions:

In a large saucepan, combine all ingredients except tomato paste. Bring to a boil.
Reduce heat; cover and simmer for 1-1.5 hours or until lentils and rice are tender.
Add the tomato paste and still until blended. Cook for 10-15 minutes more. Discard bay leaf.

Serves 6

Nutritional Information per serving:

Calories: 206, Fat: 1.4 grams, Saturated Fat: 0 grams, Cholesterol: 0 grams, Carbohydrate: 36 grams, Dietary Fiber: 12.6 grams, Protein 12.9 grams

Salmon Burger with Bok Choy, Ginger, and Lemongrass

Ingredients:

1 lb. Salmon Filet or Canned Salmon (packed in water)
3 cups Bok Choy (or any dark leafy green) chopped finely
3 Scallions, minced
1 Tbsp. Ginger, finely grated
1 Large Egg White
1 Tbsp. Dried Lemongrass
1 Tbsp. Low-Sodium Soy Sauce

Directions:

Cut salmon into ¼ inch dice (or use canned salmon), stir into mixture of bok choy, scallions, ginger, and lemongrass until combined.
Beat together egg white and soy sauce in a small bowl and stir into salmon mixture.
Form into four patties that are ½ inch thick.
Heat a non-stick skillet over medium heat. Add 1 Tbsp. of olive oil to cover bottom of skillet. Add salmon patties, cooking for approximately 3-4 minutes per side.
Serve hot. These burgers can be served over a bed of salad greens for a low carb option!

Nutritional Information per serving

Calories: 399(285 without burger bun), Fat: 21.9 grams, Saturated Fat: 3.1 grams, Cholesterol: 0 mg, Carbohydrate 39.9g (19 grams without bun), Dietary Fiber: 4.1 grams, Protein: 12.1 grams

Alexandra Duquette is the Clinical Dietician for Copley Hospital, where she sees inpatients and outpatients daily. As a former pastry chef, she has realigned her career to aid people in enjoy food while keeping their bodies healthy and strong.

Improving Health, One Organization at a Time

Feb 13 2018

By: Valerie Valcour

Did you know that where you live, your zip code, is important to your health? Do you think that where you work, play and learn are also important to your health? How about when you stop in that corner market for a quick snack or when you meet for church service, do you think these places impact your health too? The Vermont Department of Health says yes.

The Vermont Department of Health has added two new organizations to the list of 3-4-50 partners. There are new Tip Sheets and Sign-On forms for retailers and faith-communities. Haven’t heard of 3-4-50?

3-4-50 is a simple but powerful way to understand and communicate the overwhelming impact of chronic disease in Vermont. 3-4-50 represents 3 behaviors – lack of physical activity, poor nutrition and tobacco use – that lead to 4 chronic diseases – cancer, heart disease/stroke, type 2 diabetes and lung disease – resulting in more than 50 percent of all deaths in Vermont.

Retail establishments, like the corner markets, can help you meet your goals for good health by displaying healthy snack options like fruit and nuts and they can keep tobacco products out of eye-sight, especially from children.

Faith-communities can set guidelines that make sure healthy foods are made available during coffee hours, potlucks and meetings. They can also create property-wide tobacco-free spaces. Having bike racks or offering physical activity options for gatherings can also help the overall health of the community.

Join the Lamoille Valley 3-4-50 Partners and sign your organization on to good health and wellness today! http://www.healthvermont.gov/3-4-50

Valerie Valcour is a Public Health Nurse and specializes in chronic disease prevention and emergency preparedness at the community level for the Department of Health in Morrisville. Valerie has lived in Lamoille County most of her life. She graduated from People’s Academy in 1983 and worked as a nurse at Copley Hospital for several years. In addition to her work, she volunteers as a board member of both Community Health Services of Lamoille Valley and the Lamoille County Planning Commission.

Improving Heart Health, One Step at a Time

Feb 09 2018

Keeping your heart healthy may seem like a big job, but even small changes in your daily habits can make a big difference. In fact, small changes are much easier to integrate into our lives than larger ones, so they’re more likely to become lasting habits.

In honor of American Heart Month, we asked our Live Well Lamoille bloggers to share one simple thing they do to keep their heart healthy. We hope this list provides inspiration for incorporating heart-healthy behaviors into your life.

Steve Ames: To be honest, I try to run up the stairs as often as possible, and skip elevators or so escalators whenever possible.

Mary L. Collins: I have begun a practice of going to sleep while listening to meditative music. It may seem an odd way to be heart healthy but for me, as I age, I find sleeping is one of the areas I can easily attenuate to be healthier. So, I listen to music that helps me fall asleep. It softly plays on my nightstand at a very, very low volume. I can barely hear it but it is just enough “there” so that I am soothed into sleep. Think of it as “Lullabies for Adults”. Works for me and is completely natural.

Rebecca Copans: Each week I try to take a brisk walk on five days and go to at least one yoga or other exercise class. I find that if I set a goal of trying to eat 5 different colors of fruit and vegetables each day it helps me to eat more fresh foods.

Rorie Dunphey: I take a 30-minute walk during my lunch hour.

Caleb Magoon: I love to drink a cold beer or two once in a while. But boy those calories add up! I have a simple rule I follow: Sweat before you drink. I allow myself the indulgence, but only on days when I am sure to get a little exercise.

Todd Thomas: I religiously check my Fitbit each day to ensure that I get my steps in. I have always been told that 10,000 steps a day makes for an active and healthy lifestyle. My personal goal is to get to 14,000 steps a day. I chose to walk to and from work (and to and from the house for my lunch-break) to help meet my daily goal. If I achieve that daily goal, that gets me to 100,000 steps per week. My body always feels great when I achieve 100,000 steps weekly!

Nancy Wagner: I love to snowshoe with my dog. She’s right there waiting and ready when I get home from work. I have a headlamp and we go out back in the woods.

Michele Whitmore: I exercise regularly and play tennis three times a week. Playing tennis has many health benefits including increasing aerobic capacities. lowering resting heart rate and blood pressure. Additionally, in 2016 there was a study done involving numerous exercises and sports that increase one’s lifespan, tennis was ranked in the top two. This research report also stated that playing a racquet sport, such as tennis, was linked to a 47% reduced risk of death. (More information here.)

Valerie Valcour: I do Tai Chi for 20-30 minutes five mornings a week. It helps ground me and gets my heart rate up just enough to get going.

What is one thing YOU do to be heart healthy? Let us know in the comments section below!

Would You Know How to Help?

Oct 24 2017

By: Nancy Wagner

Have you ever witnessed someone experiencing cardiac arrest and thought to yourself, “Would I know what to do to help?” Time is of the essence. According to the American Heart Association, most people who experience cardiac arrest at home, work or in a public location die because they don’t receive immediate CPR from someone on the scene.

Knowing what to do and being willing to help can double or even triple a person’s chance of survival. Copley Hospital offers CPR classes for the public. Follow this link for a list of dates, times and cost: https://www.copleyvt.org/classes-and-events/. These CPR classes also cover what to do if someone is choking and proper use of an AED. If you are an employer and would like us to come to your workplace, please call the Wellness Center at 888-8369.

I recently taught a class which included my son, Pete, and my husband, Scott. Pete commented, “Wow, that’s really easy. Almost anyone could do that!” And Scott said he wouldn’t hesitate to jump in and help if someone were in trouble. A week later another participant found herself choking and was able to use a chair to dislodge the culprit. Talk about putting your knowledge to good use!

Much more information can be found at: http://www.heart.org/HEARTORG/. Not from this area and looking for a CPR class? Most fire and ambulance departments offer classes or could help you find one in your area.

Nancy Wagner is a Registered Dietitian Nutritionist and a Certified Diabetes Educator at Copley Hospital. She provides health and wellness to Copley employees through screenings, education and fun activities; educates patients regarding their nutrition and diabetes needs; and works with community members providing education to schools and businesses. Nancy enjoys helping others learn new things about nutrition, their health habits, and their chronic diseases.

Understanding AFib

Jan 17 2017

Atrial fibrillation, or AFib, is an irregular heart rate that can increase your risk of stroke and other health complications. In this video, Copley Hospital cardiologist Dr. Adam Kunin explains the condition, why it should concern you, and what can be done to prevent it.

Copley Hospital Cardiology specializes in finding, treating, and preventing heart attacks, heart failure, heart rhythm disturbances and diseases of the heart and blood vessels. Learn more at www.copleyvt.org/medical-services/cardiology-heart-health.

If you are recovering from a heart attack, bypass surgery, stent placement or other heart event you could benefit from Copley’s Cardiac Rehabilitation Program. The program can help improve your quality of life and help you reach a higher level of functioning. You’ll exercise, retrain your breathing and develop coping and support skills to better manage your condition. Learn more at www.copleyvt.org/medical-services/rehabilitation-services/cardiac-pulmonary-rehabilitation.

Copley Run for the Heart

Sep 20 2016

runfortheheart

Copley Hospital invites you to join us for the 2^nd annual Run for the Heart on Saturday, October 1. This family-friendly run/walk will kick off Morrisville’s annual Rocktoberfest Street Festival Celebration.

The goal of this event is to promote healthy decisions, specifically focusing on a healthy heart. Why?

In Lamoille County, heart disease is one of the top leading causes of death for ages 25+
Heart disease is one of the top causes for hospitalizations, and is a prevalent chronic condition.
Heart disease is preventable and can be avoided with healthy lifestyle choices.
Almost all of us have been touched by someone with heart disease.

The 5K run/walk starts at Oxbow Park and uses the Lamoille Valley Rail Trail. Runners and walkers in the 5K will be given “chipped” bibs, with 802 Timing providing timing services. Immediately following the 5K kick-off, members of Copley’s Respiratory team will lead participants of the 1-mile health walk around the Oxbow park path.

Advance 5K registration for adults and students is $25 and 1-mile health walk is $10. Participants in both events will receive a t-shirt. Kids 6 and under can participate for free (t-shirt not included). All proceeds from the event will benefit Copley Hospital’s heart health programs including cardiology, cardiac rehabilitation and wellness programs.

If you can’t make the event on October 1, you also have the choice of a “Virtual Race Kit” where you can race on your own time and in the location of your choice and still receive a t-shirt and a Copley Champion Certificate.

Following the race, participants are encouraged to participate in the many festivities that Rocktoberfest offers. See a full list here.

What are you waiting for? Form a team, join a team, or run/walk in honor of a loved one. For more information or to register for Copley’s Run for the Heart visit copleyvt.org/copley-run-for-the-heart.

It is essential that you seek professional advice for all issues concerning your health. Do not take any of the information in this blog (either in posts or comments) as professional advice or official communication from Copley Hospital or any of the blog authors. Posts and comments on this blog are not intended to be professional advice, unless implicitly indicated in the blog post, and do not necessarily reflect Copley Hospital policy or corporate opinion. The opinions and/or views expressed on Live Well Lamoille represent the thoughts of the individual bloggers and commenters, not those necessarily of the organizations they represent or organizations affiliated with the blog.

All links to other Web sites found linked from Live Well Lamoille, Copley Hospital’s blog, and social media sites, are provided as a service to readers, but linkage does not constitute endorsement of those sites by Copley Hospital, and as such we are not responsible for the content of external Web sites.

Tag - Heart health