National Wear Red Day: American Heart Associaton

Greetings Good Readers!

This month on Fridays I invite you to wear your favorite red outfit and join me to #GoRed in support of the American Heart Association Go Red for Women heart disease awareness program! Will you join me? As part of your new healthy life after WLS take advantage of the tools offered by the American Heart Association to evaluate your health and risk factors. Start here: AHA: Know Your Numbers


This is important to us after WLS (as well as before) but even more so after undergoing major bariatric surgery on an otherwise healthy organ (stomach and intestine) to help manage obesity and the comorbidities and chronic conditions associated with it including heart disease.

Be proud of yourself! From the press release below here are a few bullet points of things that I know you have already done to improve your health! Way to go! No put on some red and celebrate your good health and ongoing pursuit of wellness!

Looks at how far we've come my WLS neighbors:

• Nearly 90% of women have made at least one healthy behavior change.
• More than one-third of women has lost weight.
• More than 50% of women have increased their exercise.
• 6 out of 10 women have changed their diets.

The following is a press release from American Heart Association: Go Red for Women

"Ask any stylist, job coach or dating expert and they’ll tell you that red stands out. Eyes are immediately drawn to it. Some even say that the color red is a confidence booster and makes you feel powerful. Maybe that’s why we chose the color red to signify our fight against the No. 1 killer in women. Maybe it’s just a coincidence that it’s also the color of our hearts.

In 2003, the American Heart Association and the National Heart, Lung and Blood Institute took action against a disease that was claiming the lives of nearly 500,000 American women each year – a disease that women weren’t paying attention to. A disease they truly believed, and many still believe to this day, affects more men than women.

Link to Know Your Numbers with AHA

Stemming from that action, National Wear Red Day was born. It’s held on the first Friday in February every year to raise awareness about heart disease being the No. 1 killer of women.

This coming National Wear Red Day, Feb. 3, 2017, will mark 14 years since the initial National Wear Red Day, which was first observed to bring national attention to the fact that heart disease is the #1 killer of women, and to raise awareness of women’s heart health.  And looking back on all we’ve accomplished, we’ve really made tremendous strides. They include:

    Nearly 90% of women have made at least one healthy behavior change.
    More than one-third of women has lost weight.
    More than 50% of women have increased their exercise.
    6 out of 10 women have changed their diets.
    More than 40% of women have checked their cholesterol levels.
    One third of women has talked with their doctors about developing heart health plans.
    Today, nearly 300 fewer women die from heart disease and stroke each day.
    Death in women has decreased by more than 30 percent over the past 10 years.

But despite our progress, more work is crucial. 1 in 3 women die of heart disease and stroke each year. But what’s more powerful? Millions of mothers, sisters, daughters and friends making a change.

Support the cause:
Donations make a difference no matter how small or large. Go Here

More than ever, your financial contributions help save women’s lives. Funds raised by Go Red support educational programs to increase women’s awareness about their risk for heart disease and stroke as well as critical research to discover scientific knowledge about cardiovascular health.

We deeply appreciate all of your support. We wouldn’t be where we are without you. But we have more to accomplish." Learn More: American Heart Association: Go Red for Women

Healthy Eating: Pumped-up Protein Oatmeal

On Wednesday the American Heart Association invites us to participate in National Eating Healthy Day. "Take the first step to making healthier food choices by taking part in the American Heart Association's National Eating Healthy Day on Wednesday, Nov. 5, 2014. On this day, Americans are encouraged to commit to healthier eating. Celebrating National Eating Healthy Day is fun and easy!"  All this week the LivingAfterWLS Blog will celebrate Eating Healthy with recipes and suggestions for meals that support our specific nutritional needs and satisfy the palate.

In general I find that people in the weight loss surgery community are dedicated to enjoying healthy foods that contribute to wellness rather than obesity. And most of us try to share this enthusiasm with our families, friends, and coworkers. There are times, perhaps, that we are challenged to eat a traditional healthy diet that is loaded with fruits, vegetables, and whole grains because our first rule of WLS is Protein First. So we must find creative ways to include complex carbohydrates in our meal plan.

Think Oatmeal!
Long revered as a nutritional powerhouse, oatmeal is a great platform for adding whole grain to our diet because it lends itself to a variety ingredients and flavors that boost protein and enhance the eating experience.  In the recipe below, Egg-White Whipped Vanilla Oatmeal provided by Quaker Oats, we add 14 grams protein per serving by whipping and cooking egg whites right into the oatmeal. The meal is further protein fortified with a topping of Greek yogurt giving this filling meal a potential of 22 grams protein! Once the technique of adding egg white in the final cooking step is mastered we can experiment with all manner of toppings to please the taste buds and meet our WLS nutritional needs.

Did you know that Quaker Oats was one of the first products to wear the American Heart Association Heart-Check Mark?

Heart Health Mark over the Years:

 "In 1997 the first food-specific health claim for oatmeal is approved by the FDA. The new heart health claim appears on Quaker Oatmeal cereals which qualify. The claim reads: "Soluble fiber from oatmeal as part of a low saturated fat, low cholesterol diet, may reduce the risk of heart disease." This was also the first year of the Smart Heart Challenge."  Quaker Oats

Give this recipe a try and introduce oatmeal back into your healthy diet!

Egg-White Whipped Vanilla Oatmeal
Recipe provided by Quaker Oats

Preparation: Begin cooking oats as usual on the stovetop. After oats have absorbed most of the water, pour in egg whites and vanilla and whip vigorously with a fork until mixture is well blended. Raise the heat to medium and stir in the butter. Continue to cook for 4 more minutes, bringing oats back to a simmer and stirring frequently. When all the water is absorbed and the egg whites have caused the oats to puff and appear creamy, cover the pot and remove from the heat. Let the oats sit, covered, for 5 minutes. Stir oatmeal, add toppings, and enjoy!

3/4 Cup(s) Quaker® Oats (Quick or Old Fashioned)
1 1/2 Cup(s) Water
4 egg whites, beaten with a fork until frothy
1/2 Tablespoon(s) salted butter
1/2 Teaspoon(s) Pure vanilla extract

Toppings
1/2 Cup(s) Greek yogurt
1/3 Cup(s) sliced bananas
1/3 Cup(s) walnuts
1/4 Cup(s) dried cranberries

PREPARATION:
Begin cooking oats as usual on the stovetop. After oats have absorbed most of the water, pour in egg whites and vanilla and whip vigorously with a fork until mixture is well blended. Raise the heat to medium and stir in the butter. Continue to cook for 4 more minutes, bringing oats back to a simmer and stirring frequently. When all the water is absorbed and the egg whites have caused the oats to puff and appear creamy, cover the pot and remove from the heat. Let the oats sit, covered, for 5 minutes. Stir oatmeal, add toppings, and enjoy!

Nutrition: WLS patients will need to adjust the serving size to give you pouch fullness without overeating, something that can easily happen before we realize it when enjoying a warm soft food such as oatmeal. Use this information only as an estimate of the nutritional values in your warm delicious bowl of oatmeal:
1 pouch of Quaker Instant Oatmeal provides 160 calories, 4 grams protein, 33 grams carbohydrate, 2 grams fat. Two egg whites provide 34 calories, 7 grams protein, trace amounts of carbohydrate and fat. a 1/2-cup serving of non-fat Greek Yogurt provides 60 calories, 11 grams protein, and 5 grams carbohydrate.

Good to Know: Quaker FAQs

What is the difference between Quaker® Old Fashioned Oatmeal, Quick Quaker®, Quaker® Steel Cut Oats and Instant Quaker® Oatmeal?
Quaker® Old Fashioned Oats are whole oats that are rolled to flatten them.

Quick Quaker® Oats are made the same way but are simply cut into slightly smaller pieces so they cook faster.

Steel Cut Oats are whole oats that have not been rolled into flakes. Instead, they are cut approximately into thirds. Cooking time is 30 minutes and the texture is heartier than rolled oats. Steel Cut Oats are also known as Scotch Oats, Pinhead Oats (in Great Britain because they resemble the size and shape of the head of a large pin) and Irish Oats.

Instant Quaker® Oats use the exact same oats, only they are rolled a little bit thinner and cut finer so that they cook very quickly.

All the types are equally nutritious because they supply all parts of the oat grain including the bran, endosperm and germ. It's the different size and shape of the oats that affects the cooking time and texture. Additionally, most/many varieties have some vitamins, minerals and flavoring ingredients added.

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FAQ's: Fish and the Heart Healthy Diet

The 5 Day Pouch Test: Express Study Guide

The American Heart Association is a terrific source of dietary information for improved heart health. While keeping in mind the traditionally prescribed high protein diet for weight loss surgery patients we most certainly can benefit from the generalized information from the AHA. Here I've pulled some questions and answers regarding fish intake in the heart healthy diet:

"Enjoy fish baked or grilled, not fried.  Choose low-sodium, low-fat seasonings such as spices, herbs, lemon juice and other flavorings in cooking and at the table." AHA

How often should I eat fish?

The American Heart Association recommends that consumers without documented coronary heart disease (CHD) eat a variety of fish, preferably oily fish (salmon, tuna, mackerel, herring and trout), at least twice a week.

Remember: Two Fish Meals a Week

When we talk about the advantages of eating fish, we’re talking about over the long term – which comes from eating it twice a week," said Alice Lichtenstein, D.Sc., former chair of the American Heart Association's Nutrition Committee. Remember the adage that an apple a day keeps the doctor away? “Eat fish twice a week” isn’t quite as catchy, but Dr. Lichtenstein believes it could have the same effect.“This is not new advice,” she adds. “The problem is people don’t seem to embrace it.” American Heart Association

Try This Recipe: Mediterranean Sea Bass

Are there differences in omega-3 fatty acid content between wild fish and farm-raised fish?

Some farmed fish can have higher levels of omega-3 fatty acid than wild fish, and vice versa.  The omega-3 fatty acid content of wild fish can vary by the temperature of their environment (i.e., higher during the summer than winter), while the omega-3 fatty acid content of farmed fish can vary based on what they are fed.

The American Heart Association recommends eating fish at least twice a week, especially species high in omega-3 fatty acid such as salmon, mackerel, herring and trout, regardless of whether they are wild or farmed.

If I eat fish at least twice a week, should I worry about contamination?
For middle-aged men and for post-menopausal women, the benefits of eating fish a few times per week far outweigh the potential risks.

As fish consumption increases, the number of fatal cardiovascular events decreases and the cardiovascular benefit increases.

Research has shown that omega-3 fatty acids may help decrease the risk of arrhythmias (irregular heartbeats) and may help slow the growth rate of artery-clogging plaque.  Scientific evidence shows that eating fish is associated with reduced cardiovascular risks and increased health.  Based on these benefits, and the fact that most people do not eat recommended amounts of fish, it seems reasonable to recommend that people eat more fish.

Pregnancy: For women who are or may become pregnant, nursing mothers and young children, the benefits of eating fish twice per week are also greater than the potential risks.  However, four specific fish species (shark, swordfish, king mackerel and tilefish) should be avoided to minimize exposure to mercury.  In addition, albacore tuna can be eaten but should be limited to six ounces (one average meal) per week.

The potential risks from other contaminants (such as PCBs or dioxins, which are also found in trace amounts in many foods) are exceedingly small relative to the benefits of eating fish, so you don’t need to be concerned about eating fish because of this potential issue.  (If you eat a lot of sports-caught freshwater fish from local waters, check your local advisories.)  Consumers should remove the skin and surface fat before cooking to reduce the risk of eating contaminants.

Should I take fish oil supplements?
Fish intake has been associated with a lower risk of heart disease.  The American Heart Association recommends that consumers without documented coronary heart disease (CHD) eat a variety of fish, preferably oily fish (salmon, tuna, mackerel, herring and trout), at least twice a week.  Consuming fish oil supplements should only be considered by people with heart disease or high levels of triglycerides who consult with their physicians.

People with documented CHD are advised to consume about 1 gram per day of the fish oils EPA and DHA (eicosapentaenoic and docosahexaenoic acids), preferably from oily fish, although EPA+DHA supplements could be considered in consultation with their physicians.

People who have elevated triglycerides may need two to four grams of EPA and DHA per day provided as capsules under a physician’s care.  Very high intake (greater than three grams of EPA+DHA per day) could theoretically cause excessive bleeding in some people.

For more healthy heart and lifestyle information visit AHA: Getting Healthy

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Healthy Heart Month: Heart-Head Connection

Shared with permission and back links to the American Heart Association.

What helps your heart can help your brain, too. Following a heart-healthy lifestyle can lower your chances of having a stroke, and it can also make a big difference in your mental abilities as you age.

In fact, getting plenty of physical activity, eating a healthy diet and other behaviors that strengthen your heart can have a profound effect on the way you think, how you act and what you remember.

“Most people don’t understand the connection between heart health and brain health, and as doctors we’re learning more every day,” said Ralph Sacco, M.D., chief of neurology at the Miller School of Medicine at the University of Miami and past president of the American Heart Association. “New studies have shown that the risk factors that can lead to heart disease and stroke, such as physical inactivity and obesity, also contribute to dementia, Alzheimer’s disease, memory loss and cognitive dysfunction.”

Here’s what happens: Those unhealthy behaviors can lead to narrowing of the blood vessels. That reduces blood flow to the brain, and leads to hardening of the arteries of the heart and the brain.

When your brain doesn’t get the blood flow it needs, it can begin to malfunction. As a result, Sacco said, you could experience problems thinking, trouble with memory, difficulty finding your way from place to place and deterioration in cognitive function. If blood flow to the brain is abruptly blocked, you could even have a stroke.

“People often associate memory loss with Alzheimer’s disease, and they think it can’t be prevented or treated,” said Sacco, the first neurologist to serve as president of the American Heart Association. “But controlling your risk factors for heart disease can make a difference in slowing its progression.”

Heart disease is the leading cause of death in America. Stroke ranks fourth, and it is also a leading cause of severe, long-term disability. 

“Most of the time, like heart disease, it takes years of uncontrolled, unhealthy habits to wreak havoc on your brain, so it’s important to think about healthy habits as early as childhood and maintain them through adulthood and middle age,” Sacco said. “Many of these unhealthy behaviors translate to high blood pressure, diabetes and elevated cholesterol by the time you’re in your 50s.”

Continue Reading: American Heart/Stroke Association