Welcome to the NVFC Heart-Healthy Firefighter E-News. The NVFC Heart-Healthy Firefighter Program was designed to help firefighters become more heart-healthy and lower the incidence of heart attack related deaths in the fire service. We hope that you enjoy this newsletter and that it benefits not only you, but others in your fire department, family and community.

1. Hold on to Your Health During the Holidays
2. Preventing High Blood Pressure
3. Eating Healthy: The Basics
4. Strength Training 101
5. Heart-Healthy Tip
6. Small Steps

Hold on to Your Health During the Holidays

The biggest challenge this holiday season may not be not getting everything done on time: It might be heeding Santa's generous spirit while avoiding his ample figure.

The challenge to stay slim amid all that Yuletide cheer isn't as hard as you might think. Those tasks you've been avoiding -- like finishing the tree decorations and wrapping presents -- will shave off at least some of the calories consumed at the holiday table, experts say.

Here are some tips for a happy and healthy holiday season:

• Check your to-do list for calorie-burning activities. One hour of putting up a Christmas tree can burn about 150 calories, as can one hour of trekking the malls for presents. One hour of wrapping those gifts can eliminate 102 calories. But don't assume ordinary holiday activities will burn up the ordinary holiday feast: An average slice of pecan pie is 500 calories, i.e, five hours of wrapping.
• Laugh well, laugh often. Not only is laughter a great stress reliever, said Molly Kimball, sports and lifestyle nutritionist at the Ochsner Clinic's Elmwood Fitness Center in New Orleans, it burns calories. Researchers at Vanderbilt University recently found that 10 to 15 minutes of genuine laughter a day can burn an extra 10 to 40 calories. "Over the course of a week, that's up to 300 calories," Kimball said. And that equals one eight-ounce glass of eggnog.
• Forget the food, remember the people. "The biggest reason you're at a party is the people you might only see at this time of the year," Kimball said. "Focus on them, not the buffet table."
• In high-risk situations, chew gum. "After all, you have to take gum out in order to eat," noted Cathy Nonas, director of the diabetes and obesity programs at North General Hospital in New York City and author of Outwit Your Weight.
• Don't eat before, during and after a party. Just pick one timeframe and stick to it.
• Switch hands. "If you are a right-handed person, hold your drink in your right hand," Nonas advised. "When you reach for food with your left, it will feel awkward and make you think twice."
• Sit pretty. If you're at a sit-down meal, Nonas recommends keeping your chair slightly away from the table. Also, be the last to start eating and drink water to slow you down (one glass before you start noshing and one glass halfway through). Other than water, avoid liquid calories; they're not as filling.
• Avoid fatty foods -- and a heart attack. "If you eat a very large, fatty meal, you're much more prone to having a heart attack," said Dr. Michael Kim, director of the Coronary Care Unit at Mount Sinai Medical Center in New York City . And this is an immediate risk, not a long-term possibility. Fatty foods can trigger dangerous changes to blood vessels right after eating. "If all you're thinking about is your health, there's no room for that one big meal," Kim. Not only are heart attacks more common during the holidays, they are also deadlier, research indicates.
• Limit your alcohol intake. "Moderate alcohol intake has been shown to decrease your overall risk of heart disease and stroke," Kim said. "Excessive drinking actually increases it." As the alcohol leaves your body, it can cause high blood pressure, high adrenaline levels and irregular heart rhythms.
• Avoid alcoholic drinks with lemon. "It facilitates absorption from the stomach and gives you an immediate buzz," said Dr. Gopal Upadhya, medical director of the Areba Casriel Institute in New York City . The same goes for carbonated drinks, as these enter the bloodstream faster.
• Eat before you drink and don't consume more than one drink every one-and-a-half hours. Alternate alcoholic drinks with non-alcoholic drinks, Upadhya urged.
• Bundle up against the cold. Low temperatures restrict blood flow and can increase blood pressure.
• Avoid "Merry Stressmas" syndrome by tempering expectations. "The major stressor at this time has to do with unrealistic expectations," said Dr. Gail Saltz, a clinical associate professor of psychiatry at New York Presbyterian Hospital/Weill Cornell Medical Center in New York City and author of Becoming Real. "The holidays resurrect childhood memories which have a wonderful, magical aspect on the one hand but, on the other hand, have an idealized aspect because, when you were a child, it was all perfect. You didn't see your mother tearing her hair out. Getting let down is very stressful."
• Recognize that you can't do it all. "Awareness helps, otherwise you will be fighting with yourself all the time," Saltz said. "At this time of year, the commercial trappings represent the love, the gift represents the love, how many lights you put up and how great the meal is. Instead, we have to think about loving each other, being grateful that we have each other and we have our health."

Courtesy of Yahoo! Health  

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Anyone can develop high blood pressure, also called hypertension. African Americans are at higher risk for this serious disease than any other race or ethnic group. High blood pressure tends to be more common, happens at an earlier age, and is more severe for many African Americans. The good news is that high blood pressure can be controlled‹and better yet, it can be prevented!

What is blood pressure?

Blood pressure is the force of blood pushing against your blood vessels. Your blood pressure is at its greatest when your heart contracts and is pumping blood. This is systolic blood pressure. When your heart rests between beats, your blood pressure falls. This is called diastolic blood pressure. Blood pressure is always given as these two numbers: the systolic and diastolic pressures. The numbers are usually written one above or before the other, with systolic first, for example, 120/80.

Is high blood pressure really a big deal?

YES! When your blood pressure is high, your heart has to work harder than it should to pump blood to all parts of the body. High blood pressure is called the "silent killer" because most people feel healthy and don¹t even know that they have it. If it is not treated, high blood pressure can cause:

• stroke
• heart attack
• kidney problems
• eye problems
• death

Know your number.

Have your blood pressure checked. It is easy, quick, and painless. Your blood pressure should be checked by your health care provider at least once each year. If you have high blood pressure, it should be checked more often. You can have your blood pressure checked at your doctor¹s office, your neighborhood clinic, health fairs at your church, or some shopping malls.

Check below to see where you fit in.

Blood pressure categories (adults age 18 and over)

Category         Systolic (mm/Hg)        Diastolic (mm/Hg)

Normal               130 or less                   85 or less

High normal        130 -139                      85 - 89

High                   140 or more                 90 or more

Strive for an optimal blood pressure of 120/80 or less.

Prevent high blood pressure.

If your blood pressure is not high now, take steps to prevent it from becoming high. Here’s how:

• Aim for a healthy weight.
• Choose foods lower in fat and calories.
• Eat smaller portions.
• Try not to gain extra weight. Lose weight if you are overweight. Try losing weight slowly, about 1/2 to 1 pound each week until you reach a healthy weight.
• Be physically active every day.
• Eat less salt and sodium.
• Read the food label. Choose foods with less salt and sodium.
• Prepare lower sodium meals from scratch instead of using convenience foods that are high in sodium.
• Use spices, herbs, and salt free seasoning blends instead of salt.
• Use only small amounts of cured or smoked meats for flavor.
• Use less salt when cooking.
• What else can you do? Add spice to your life.
• When you cook, try adding herbs and spices instead of salt.
• Eat more fruits and vegetables.
• Eat more fruits and vegetables in meals and as snacks.
• Add more vegetables to stews and casseroles.
• Serve fruit as a dessert more often.
• Be active every day.
• Walk a little further each day or walk to the bus stop.
• Dance, skip, jump, run . . . take every opportunity to move your body.
• Use the stairs instead of the elevator.
• Cut back on alcoholic beverages.
• Alcohol raises blood pressure. Alcohol also adds calories and may make it harder to lose weight. Men who drink should have no more than two drinks a day. Women who drink should have no more than one drink a day. Pregnant women should not drink any alcohol.

Lower your high blood pressure.

If you have high blood pressure, you may be able to lower or keep your high blood pressure down. Practice these steps.

• Maintain a healthy weight.
• Be more active every day.
• Eat fewer foods high in salt and sodium.
• Cut back on alcoholic beverages.
• You may also need medicine to lower your high blood pressure. Tell your doctor about any medicine you are already taking.

Follow these tips if you take medicine:

• Take your medicine the way your doctor tells you. To help you remember, plan to take your medicine at the same time every day.
• Tell the doctor right away if the medicine makes you feel strange or sick. The doctor may make changes in your medicine.
• Make sure you don¹t miss any days. Refill your prescription before you use up your medicine.
• Have your blood pressure checked often to be sure your medicine is working the way you and your doctor planned.
• Don¹t stop taking your medicine if your blood pressure is okay--that means the medicine is working.

Courtesy of the National Heart, Lung and Blood Institute

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How can I start eating a healthier diet?

A healthy diet includes eating a variety of foods from the basic food groups: protein, such as meat, eggs, and legumes; dairy; fruits and vegetables; grains, such as breads and pasta; and fats and sweets. As simple as this sounds, it’s not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, avoid others. Or perhaps you opt for convenience over quality when you are hungry.

A healthy diet requires some planning and purpose and an effort to include a variety of foods in your meals. If you look closely at how you eat, you might find you aren't getting enough nutrients because you don't get the recommended number of servings from each food group.

So, not only is it important to pay attention to what you eat but also to what you are missing from your diet. To accomplish this, keep a food diary of everything you eat and drink for 1 week. Pay attention to serving sizes, and check to see if you are eating a variety of foods from each of the food groups. You don't need to meet the minimum number every day, but try to get the recommended intake on average over a week. You might find that making a few small changes will ensure that you're eating a healthy, balanced diet. Or, you may find that you are missing many important nutrients.

Do I have to make dramatic changes in how I eat?

Once you are aware of nutrients that you may be missing in your diet or other ways that your eating is out of balance, you can begin to make a few small changes toward a more healthful diet. For example, simply adding a yogurt as a snack might be enough to meet your milk servings. Adding a sliced banana to your cereal will take care of a fruit serving.

Paying attention to serving sizes is also important. You may not know that a serving size of cereal is only 1 ounce (28 grams), which is 1/2 to 3/4 of a cup for most cereals. That means a typical bowl full of cereal is usually far more than a serving. So instead of a big bowl of cereal and milk for breakfast, have one serving (1 ounce) of cereal, and add a sliced banana and a small glass (1/2 cup) of juice. Use skim or soy milk instead of whole milk to reduce the amount of fat you take in.

If you find that you rarely eat fresh fruits or vegetables, make it a goal to include a serving or two at each meal. Only 1/2 cup of a cooked vegetable or 1 cup of salad greens counts as one serving. Drinking a small can of tomato juice, adding lettuce or bean sprouts to your sandwich, putting tomato sauce on your pasta—these are small ways to boost your vegetable servings. The new dietary guidelines recommend 2 cups of fruit and 2 and 1/2 cups of vegetables per day.

As you make changes, continue with your food diary. Set a weekly goal as you add or change what you are eating. For example, this week make it your goal to order a salad instead of french fries, add vegetables to your pizza, or bring a yogurt to work every day.

Just remember, food is one of life's greatest pleasures. All foods, if eaten in moderation, can be a part of a healthy diet. If your favorite foods are high in fat, salt, sugar, and calories, limit how often you eat them, eat smaller servings, or look for healthy substitutes. Your key to a healthy, balanced diet is moderation. Eat a wide variety of foods, especially those high in nutrients, such as whole grains, fruits, vegetables, low-fat dairy products, fish, lean meats, and poultry.

Can eating healthier protect me from diseases?

A healthy diet can actually help you lower your risk for disease. To avoid disease, the 2005 Dietary Guidelines for Americans recommend eating a diet rich in fruits, vegetables, whole grains, and nonfat dairy products. The guidelines also emphasize watching calories to prevent weight gain, limiting alcohol, and cutting back on foods high in salt, saturated fat, trans fat, cholesterol, and added sugar. Activity is also an important part of the picture. The guidelines suggest 30 to 90 minutes of activity per day.

Specifically, a healthy diet may help in the following ways:

• Eating a low-fat diet that includes whole grains, fruits, vegetables, and low-fat dairy products can lower your risk of heart disease, high blood pressure, stroke, and diabetes. It may also prevent certain types of cancer.
• Limiting saturated fats, which are found in animal products such as fatty meats, cheese, cream, and butter, can reduce your cholesterol levels and lower your risk of heart disease and high blood pressure.
• Replacing saturated fats with monounsaturated fats, such as olive and canola oils, can help you lower "bad" (LDL) cholesterol.
• Omega-3 and omega-6 fatty acids found in polyunsaturated fats (in foods such as fish, nuts, soybeans, and flaxseeds) may have a protective effect against heart disease.
• Eliminating or reducing trans-fatty acids found in hydrogenated oils (for example, partially hydrogenated vegetable oil) may help you lower cholesterol.
• Eating a diet rich in fruits and vegetables provides antioxidants (such as beta-carotene and vitamins E and C), which protect the body from damage caused by oxygen free radicals and lower your risk of heart disease, cancer, and high blood pressure.

Should I be eating a low-salt, low-carbohydrate, or low-fat diet?

Everyone can benefit from eating healthy foods, but not everyone has the same nutritional needs. Pregnant women, growing children, and older adults will have different needs for certain nutrients. People who have high blood pressure need to watch how much salt they eat. Those who have high cholesterol may be on a cholesterol-lowering diet that restricts saturated and trans fats and cholesterol. And people who have diabetes will need to spread the carbohydrate that they eat throughout the day.

If you are generally healthy and don't have health issues that require a special diet, it's still wise to watch how much salt, fat, and added sugar you eat in order to prevent diseases such as high cholesterol and high blood pressure. Limit salt in your diet by eating as many fresh foods as possible. Prepared foods, such as soups, snack foods, and canned foods, are extremely high in salt (sodium). Also watch the amount of fat you eat. Replace saturated and trans fats with monounsaturated fats such as olive and canola oils. Include healthy omega-3 fatty acids found in fish, walnuts, flaxseed and canola oils, and soybeans.

Low-carbohydrate diets may help some people lose weight initially, but they may not be healthy over a long period of time. Low-carb diets are high in total fat and saturated fat and are low in fiber. They also restrict grains, fruits, and vegetables, which protect against disease and provide important nutrients.

If you're concerned about carbohydrate, choose complex carbohydrate such as that found in whole grains, vegetables, and beans, because these provide a large variety of nutrients and fiber. Simple carbohydrate, such as in sweets and soda, is high in calories and provides few nutrients and no fiber.

Does eating healthier mean I have to go on a diet?

No, eating healthy is not about dieting; it is a way to improve your health. Consistently eating a balanced diet that is low in saturated fats and trans fats and includes whole grains, fruits, vegetables, and good fats (such as olive oil) will lower your risk for disease.

Being physically active along with eating a healthy diet will improve your health even further. Regular physical activity significantly reduces the risk of heart disease, high blood pressure, stroke, type 2 diabetes, obesity, anxiety, depression, and cancers of the breast, colon, and female reproductive system.

Courtesy of Yahoo! Health

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Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program.

The following exercise guidelines are extremely important for your safety and the effectiveness of your strength training program.

Warming Up, Cooling Down and Stretching

Warming-up promotes safety, prevents injury, and increases performance. You should warm up two ways with the purpose of creating blood flow throughout the body and thus preparing your muscles for the workout. First, before beginning your weightlifting session, do some form of cardiovascular exercise at a light, comfortable intensity for about five to ten minutes. Walking or riding a bicycle works well. When you've completed your warm-up, be sure to stretch the primary muscles you've been using. For example, if you warmed-up on the bicycle, stretch your quadriceps, hamstrings, calves, and hips.

Then, for the first exercise of each muscle group, do a warm-up set with very light weight for 12-20 repetitions. For example, if your first chest exercise is the bench press, do a warm-up set of very light weight and then continue with your selected chest routine. When you have completed your chest workout and are ready to train the next muscle group, once again do a warm-up set; then continue training that muscle group, and so on.

Stretching provides better physical performance, prevents debilitating injuries, and makes you look and feel better by improving your posture. This is because when muscles are stretched, their elasticity improves, increasing your range of motion and improving the quality of your movements. Never stretch a cold muscle--always make sure your muscles are warm before stretching. When a muscle is properly warmed-up it is better able to become elastic and relaxes more easily; warming up also circulates blood to nearby tissues and helps remove unwanted waste products from your system.

In addition to stretching the muscles involved in the cardiovascular exercise, you should spend time stretching each specific muscle you have trained in your weightlifting program. This won't take much more time and the benefits are many. You have to rest between your strength training sets anyway, so you might as well use this time more productively--for stretching. Think about it: what better time to stretch than right after you have targeted blood to a specific muscle? After you have properly warmed up each muscle group, stretch between sets. Each set requires a resting period--usually between 30 seconds and three minutes (depending on what you are trying to achieve). Use your resting time wisely and stretch the specific muscle being trained. Stretch only after the muscle has been properly warmed-up and about once every two to three sets per muscle group.

By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch--right after exercise, when the muscle is warm. This stretching between exercises is a valuable technique and will make a tremendous difference in your health.

The cool-down after strength training is also crucial. Whenever a vigorous exercise session is stopped abruptly, blood tends to accumulate in the lower body. With reduced blood return, cardiac output decreases and light-headedness may occur. Because muscle movement helps squeeze blood back to the heart, it is important to continue some muscle activity after the last exercise is completed. Easy cycling, walking, or any other cardiovascular exercise at low intensity is an appropriate cool-down activity, as is any other form of cardiovascular exercise. Cool down for about 5-10 minutes at light intensity, similar to your warm-up.

Courtesy of Yahoo! Health

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How to eat healthy when eating out:

• Look for special branding and signage on menus to identify low-fat, low-carb, or special diet items.
• Order all sauces, gravies, and dressings on the side.
• Ask about portion sizes prior to ordering. If you think it may be too much, there are some alternatives: 1) Order the same item as an appetizer if available, 2) Split the order with a dining companion, 3) Request a 'to go' container when you order, then place half the portion aside before you start your meal.
• Look on the menu for the terms broiled and baked. These cooking methods are lower in fat and calories than fried and saute dishes.
• If you are eating at the buffet, select items for your meal ahead of time. There's no rule that says you must fill your plate!
• Ask the waitstaff to remove your plate as soon as you are full to avoid temptation.
• Try to get a vegetable or salad with your sandwich or entree instead of fries.

Courtesy of Yahoo! Health

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1. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
2. Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
3. Replace sugar sweetened beverages with water and add a twist of lemon or lime.
4. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
5. Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top.  Skim it off the surface for reduced fat content.
6. When eating out, ask your server to put half your entrée in a to-go bag.
7. Substitute vegetables for other ingredients in your sandwich.
8. Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
9. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
10. Make up a batch of brownies with applesauce instead of oil or shortening.

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