Newsletter OCTOBER 2003

Article:
Lowering Your Risk for Cardiovascular Disease

Research Review:
Intensity of Exercise Determines Heart Health Benefits

Move Your Body:
Autumn Raking Safety Tips

Food For Thought:
Amaranth

Recipe:
Nutty Halloween Treats
Hot Breakfast Amaranth

Food For Your Face:
Papaya Amaranth Scrub

Quote:
“Now I see the making of the best persons. It is to grow in the open air and to eat and sleep with the earth."
Walt Whitman

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Lowering Your Risk for Cardiovascular Disease
By Sarah Cimperman, ND

Cardiovascular disease is the leading cause of death in the United States. This shouldn’t be surprising, given that many of the risk factors are common to American culture. Lack of exercise, smoking cigarettes, obesity, diabetes mellitus, clinical depression, periodontal disease and high cholesterol all increase chances of developing heart disease. A wise person once said, “if you want what you’ve always had, keep doing what you’ve always done.” It’s time for Americans to make lifestyle changes that support healthy hearts.

The Hypertension Hustle
Americans have a 90% chance of developing hypertension during their lifetime. Also known as high blood pressure, hypertension is a major risk factor for heart attack or stroke. The higher the blood pressure, the higher the risk. New diagnostic guidelines from the National Heart, Lung and Blood Institute have made many Americans more aware of their blood pressure and more serious about lowering it. “Prehypertension” is diagnosed when blood pressure exceeds 120/80 mmHg. It suggests high risk for developing hypertension and encourages those affected to act quickly to decrease their risk for cardiovascular disease.

Conventional Intervention
Conventional medicine traditionally treats high blood pressure with pharmaceutical drugs, alone or in combination. First choices include diuretics that increase urination to decrease blood volume and beta-blockers that reduce the amount of blood pumped out of the heart per minute. Other interventions include drugs that dilate blood vessels to reduce blood pressure, such as ACE inhibitors and calcium channel blockers.

Conventional prescriptions can be effective at lowering blood pressure, but they have side effects such as fatigue, lethargy, insomnia, sexual dysfunction, constipation, edema and altered levels of potassium in the blood that may lead to cardiac arrhythmia. Furthermore, they don’t address the factors that led to hypertension in the first place.

The Exercise Prescription
Exercise is one prescription that can address the cause of poor heart health. Now that studies are finding a relationship between lack of exercise and increased risk for cardiovascular disease, more doctors recommend physical activity to their patients.

For long term success, introduce exercise slowly and make it part of your daily routine, incorporating stretching, aerobic and strengthening activities. Beginners should start small but think big, and those with suspected or diagnosed heart problems should talk to their doctor before they start an exercise regimen. Increasing activity gradually prevents injury and lets your body adapt as you gain strength and endurance. Exercise not only improves cardiovascular health, it also increases flexibility, balance and mood.

Diet and Nutrition
Eating for heart health translates into an organic whole foods diet with plenty of fresh fruits and vegetables, healthy fats, legumes such as lentils and dried beans, and whole grains such as quinoa, millet, amaranth and brown rice. Healthy fats include olive oil, avocado, nuts, seeds and wild cold-water fish such as Alaskan salmon, halibut, mackerel, sardines and herring.

Eliminate caffeine, processed foods, animal fat (except wild cold water fish), saturated fat, fried foods, hydrogenated oils and trans-fats such as margarine and shortening from your diet. Avoid refined carbohydrates such as sugar, flour, bread, pasta, pastries and sweets. Protect your blood vessels with green tea and foods high in antioxidants such as blueberries, collard greens, spinach, kale, squash, red and yellow peppers.

Lifestyle Changes
Changes in lifestyle need to be permanent. Lower your risk for cardiovascular disease by exercising regularly, eating a healthy diet, maintaining ideal body weight, not smoking, consuming alcohol in moderation if at all and coping effectively with stress. Additionally, talk to your doctor about specific nutrients and botanical medicines that may be appropriate for you. Your heart will thank you for it.

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Exercise Intensity Determines Heart Health Benefits

A recent study of 1,975 men in Wales concluded that the intensity level of exercise had a significant impact on heart health. After adjusting for lifestyle factors, researchers found that physical activities with the highest intensity were associated with the lowest rates of death from cardiovascular disease and coronary artery disease. For the purposes of the study, high intensity activities included jogging, swimming, hiking, tennis and climbing stairs. Lower intensity activities that did not significantly impact cardiovascular mortality included walking, bowling, sailing, golf and dancing.

The take-home message is this: Make time for intentional exercise, rather than relying on leisure activities for your daily workout.

For more information: Heart. 2003;89:502-506

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Autumn Raking Safety Tips

Autumn is a great time to renew your commitment to regular exercise. In addition to a daily workout, many people venture outdoors to rake leaves. Talk to your doctor first if you don’t exercise regularly or have health concerns such as mobility, coordination or cardiovascular problems.

As with all physical activities, start with light exercise and gentle stretching. Go for a 10 minute walk before you rake. Once your muscles are warmed up, stretch your arms, shoulders, legs, back and neck. Once you start raking, take regular breaks, drink plenty of water and discontinue any painful movements. Don’t underestimate the exertion required by this common, but dreaded, fall activity.

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Food For Thought: Amaranth

Amaranth is a whole grain and a nutritional powerhouse. Full of protein, fiber and vitamins, it also contains lysine, an essential amino acid absent from most other whole grains. It has a slightly sweet flavor and when cooked, the tiny grains stay crunchy in a porridge-like cereal for a unique texture.

To cook amaranth, add 1 cup grain to 2 cups boiling water. Cover and simmer over low heat for 15 to 20 minutes, until grains are tender. Remove from heat. The amaranth will thicken upon standing and yield about 2 cups cooked grain.

For extra flavor:

  Add ground herbs such as basil, dill, oregano or curry to the cooking water

  Toast before cooking: heat dry amaranth over medium heat, stirring constantly; when grains start to “pop” add the correct amount of water and cook as above

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Nutty Halloween Treats

½ cup chopped raw walnuts
½ cup chopped raw cashews
½ cup chopped raw almonds
½ cup cranberries (or currants)
½ cup pumpkin seeds, roughly ground
½ cup dried coconut (unsweetened)
½ cup ground flax seeds
1 tsp ground cinnamon
1 cup almond butter
1 tbsp honey
½ cup sesame seeds

Combine nuts, seeds, cranberries, coconut and cinnamon. Mix thoroughly. Add almond butter, mix again. Add honey, mix again. Form 1 tbsp portions into little balls, roll in sesame seeds and freeze. Thaw 15 minutes before serving.
Makes about 30 balls.

This is a delicious and nutritious snack, full of essential fatty acids. It’s great for serving at parties or giving out as Halloween treats.

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Hot Breakfast Amaranth

1 cup amaranth
2 cups pure water
1 tsp ground cinnamon or nutmeg
2 tbsp ground flax seeds
1 tbsp chopped pumpkin seeds
1 tbsp chopped walnuts
1 tbsp chopped almonds
3 tbsp dried cranberries or fresh fruit (berries, peach, apricot, banana, pear)
1 tsp honey or maple syrup

Add amaranth and cinnamon or nutmeg to boiling water, cover and simmer over low heat until water is absorbed and grain is tender, about 15 minutes. Stir in seeds, nuts and fruit. Sweeten with honey or maple syrup or honey as desired.

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Food For Your Face: Papaya Amaranth Scrub

Whole foods that are good for the inside of your body can also be good for the outside of your body. Amaranth is used as an exfoliant in this facial scrub, removing dead skin cells and surface debris. Honey and vitamin E moisturize and nourish skin, leaving it softer and smoother.

Once surface cells are removed, skin is more susceptible to dryness and damage by UV radiation. Be sure to follow with moisturizer and don’t use the treatment more than once per week.

1 tbsp fresh papaya
1 tbsp amaranth, uncooked
1 tsp honey
1 capsule vitamin E oil

Pierce vitamin E oil capsule and squeeze contents into a small dish. Add other ingredients and combine thoroughly. Massage gently onto face for one to two minutes. Leave on skin for three additional minutes, then remove with a warm, moist towel. Follow with moisturizer.

Juicing papaya can be messy - it’s better to use a food processor or blender to turn chunks of the fresh fruit into a smooth consistency. Process a cup of the fruit, use 1 tbsp for the facial scrub and freeze what you don’t use in a clean ice cube tray. Transfer later to an air-tight container and store in the freezer for quick and easy use in future scrubs. Alternatively, mash just what you need for the scrub and eat the rest of the papaya for breakfast or dessert.

This treatment should be used fresh, rather than stored for subsequent applications. The recipe will make more than enough to cover your face, so you can use it as a body scrub as well, to smooth and soften your feet, legs, arms, hands and back.

It is always a good idea to test for allergic reactions before using any new product or treatment. Apply a small amount to your arm and cover with a band-aid. If there is no rash or sensitivity reaction, it is probably safe for general use. A reaction may occur up to 48 hours after application. Don’t apply it to irritated skin, rashes or open wounds.

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