The Living for Zachary Wish Board 2016

Click here to donate an AED to a facility above or to your choice!
Questions about the AED Wish Board, contact mark@living4zachary.org

What is a Living for Zachary HeartBeats Gala?

What is a Living for Zachary HeartBeats Gala?

The HeartBeats Gala is a two-day annual event in Dallas, TX held during February, American Heart Month. Proceeds from the HeartBeats Gala benefits Living for Zachary (L4Z) whose mission is to raise awareness of sudden cardiac arrest (SCA) in youth. In three short years, the HeartBeats Gala has attracted more than 2,500 attendees, 50 corporate/private sponsors and has raised more than $1 million.

The first event is the HeartBeats Health Fair which is a free event offered to the general public to learn more about their heart health. Each year the HeartBeats Health Fair offers free Living for Zachary Heart Screenings for youth ages 12-22 – includes an echocardiogram, electrocardiogram and blood pressure check, free health tests to determine your personal health numbers, free medical advice from a board of nationally-recognized physicians, CPR and Automated External Defibrillator (AED) awareness demonstrations, booths hosted by world-renowned medical manufacturers and wellness companies and heart healthy cooking presentation and tasting with free food and drinks. In 2013, Living for Zachary received a proclamation from the Dallas Mayor, Michael Rawlings, stating that Friday, February 15, 2013 is ‘Sudden Cardiac Arrest Awareness Day’.

The second event is the HeartBeats Gala which is a black tie affair offering cocktails, fine dining, live and silent auction, and live music.  In 2013, a wine pull was added to the night’s events to provide attendees the opportunity to purchase fine wines donated from the cellars of top wine connoisseurs. Every year, the HeartBeats Gala hosts approximately 1,000 business and community leaders, physicians and members of the medical community and strong L4Z supporters.

2011
HeartBeats Gala: Bright Lights, Broadway Nights
February 19, 2011
Marriott Plano at Legacy Town Center
Honarary Chairs:  Mark and Janet Valentine

2012
HeartBeats Gala: A Tribute to Motown – February 18, 2012
Education Forum – February 17, 2012
Omni Dallas Hotel
Honorary Chairs: Dr. David and Susan Brown
Mark and Janet Valentine

2013
HeartBeats Gala: Unforgettable – February 16, 2013
Omni Dallas Hotel
Honorary Chairs: Mac and Stephanie Brink
Dr. David and Susan Brown
Education Forum – February 15, 2013
Omni Dallas Hotel
Honorary Chairs: Mark Gonzales

2014
HeartBeats Gala – February 8, 2014
Hilton Anatole Hotel
Honorary Chairman: Brian Ellard
Education Forum – February 7, 2014
The Heart Hospital Baylor Plano
Honorary Chairs: Mark Gonzales and Judy Daust

2015
HeartBeats Gala – February 28, 2015
Hilton Anatole Hotel
Honorary Chairmen: Ches Williams and Richard Baker
Education Forum – February 20, 2015
The Heart Hospital Baylor Plano
Honorary Chairs: Mark and Judy Gonzales

2016
HeartBeats Gala- February 13, 2016
Hilton Anatole Hotel
Honorary Chairs: Brian and Ornella Ellard
Physician Chairs: Dr. Bruce and Erin Gordon
HeartBeats Health Fair- February 4, 2016
Children’s Medical Center Plano

Save the Date! HeartBeats Health Fair Thursday, February 4, 2016

Save the Date for the Living for Zachary HeartBeats Health Fair 2016! This wonderful life saving event will be held on Thursday, February 4, 2016 from 5-9pm at the Children's Medical Center in Plano, TX.

Take a look what all went on last year at the Living for Zachary HeartBeats Health Fair 2015 -
Click here to see our pictures!

Improve your life and be thankful....

Living for Zachary would like to wish everyone a:
Happy Thanksgiving and say Thank You to those that have been a part of Living for Zachary this year and shared in all of our events.

Thanksgiving is a great time to say thank you to all people in your life that make you happy or have made you a better person.

There are so many ways to say thank you and learning to say it is a huge part of good relationships.

• When you show thankfulness make sure to recognize and point out one's strength's to them. If there is something good about someone, tell them then, don't wait.
• Always be kind and gentle. Try not to be hurtful or hateful. A sharp tongue can certainly get the best of anyone. Words hurt so try and think before speaking.
• Just be appreciative for big and small things. Take a look at all the things in your life, even the small ones and just be thankful.
• Be positive, not negative - dwelling on harsh and negative feelings are dangerous. Living with bitterness and being unforgiving feelings can harm the soul.
• Try not to worry and be insecure, it's hard we know, but being insecure can damage relationships as fast as they began.
• Improving your own behavior in life will help fulfill relationships in your own life-making your life better and able to show thankfulness and appreciation more. Talk kinder, be more approachable and touch lives around you.

Again, Living for Zachary would like everyone to know how appreciative we are for all the Volunteers, sponsors, friends and family members that have been a part of Living for Zachary and helping to bring awareness to Sudden Cardiac Awareness and Heart Screening.

So remember as Robert Brault has been quoted:
"Enjoy the little things, for one day you may look back and realize they were the big things."

What habits will you kick?

There’s a saying that goes, “Old habits die hard.” Well, there might be some truth to that. Most of us have old habits that we know aren’t the best for us, they might diminish our overall health, impair us from reaching our goals or have a negative effect on those around us.

Specifically speaking, what about the old habits that hurt your heart? Do you know which habits are bad on your body and how to fix them? Check out some common bad habits below with recommendations on how to kick the habit for good!

• Not committing to exercise
• Exercise is essential for a healthy life, and not committing to a exercise routine or plan can make hurt your long term health. Instead of setting high goals right out of the gate, shoot for something lower and as you build momentum and consistency in your workout regimen, raise your goals.
• Watching TV
• Ever heard of the term “couch potato”? Doesn’t sound appealing, does it? Avoid sitting in front of the TV for hours at a time because research suggests a connection to hours of inactivity and a higher risk for heart attack and stroke.
• Stressing over the small things
• How you handle stress can have a direct effect on how your heart operates. Learn do not internalize emotions and set up avenues to talk through emotions and feelings with a close friend or companion. Learning to de-stress can add years on your life!

So get out there, get active and try and live a stress free life. Consider your heart health and enjoy all the years to come!

How much do you know about heart disease and prevention?

How much do you know about heart disease and prevention? In a recent Google+ hangout hosted by Baylor Health Care System and joined by DailyRX.com and The American Heart Association, they dove into some surprising facts.

Some important takeaways from the hangout were regarding diet, exercise and taking appropriate actions when necessary.

Proper diet may not be enough to ensure protection from heart disease and other cardiovascular illnesses. Often times we “over salt” our food, which leads to us, exceeding the daily value of sodium needed in a healthy diet. By eating freshly prepared foods you can avoid consuming excess sodium.

To get adequate exercise doesn’t take too much effort. Just a simple 30 minutes of a challenging activity can help build a fit and healthy heart. Also, remember that just because you exercise doesn’t mean you can eat whatever you would like! Eat proper foods and eat in moderation and you’ll ensure that you’re heart is beating for a long time.

Take action if something doesn’t feel right in your body. Not everyone experiences heart discomfort the traditional way (numbness and tingling in the left arm). Many doctors agree that you know your body better than most, so if something feels uncomfortable, alert medical professionals immediately. Doing so might save your life.

Stay tuned for more Google+hangouts to help you know more about SCA and Heart Disease. 

One vs the Other

Making sure that you know the difference between a heart attack and sudden cardiac arrest is imperative as all the information comes out about SCA.


Sudden cardiac arrest (SCA) differs from a heart attack in that their root problems that lead to the malfunction are different. Heart attacks occur when there is a blockage in either one or many arteries to the heart, preventing blood and oxygen from reaching the heart.

Sudden Cardiac Arrest is an electrical malfunction leading to an irregularly fast heartbeat. Often times, the blood flow to the brain is reduced leading to a loss of consciousness almost immediately. In short, sudden cardiac arrest can happen during a heart attack but it is not a heart attack.

While there are some symptoms of sudden cardiac arrest, often times it strikes with little or no alert. In fact - with Zachary Schrah, there were no symptoms, there were no warning signs.

If you or someone you know begins to feel dizzy or their heart begins racing and it alerts them—take them immediately to a emergency facility or call 911.

If you or someone you know has had a previous heart attack, coronary artery disease, practices coronary-risking behavior such as smoking, unhealthy eating habits or recreational drug abuse, advise them of the dangers and help grow awareness of sudden cardiac arrest (SCA). It is vital to share this information with your doctor so that you can both assess ways to lower your risk of this potentially-fatal condition.

Let's get the Beat!

The American Heart Association is asking what if you say an individual collapse? What would you do? Would you be able to save that person's life?  How long does it take you to pour a cup of coffee, add your sugar and creamer? You could save a life in the same amount of time that you have your morning coffee.

CPR can double the chance of a person's survival and the new campaign for the American Heart Association is doing CPR to the old 80's hit "Stayin Alive".

1/ Call 911
2/ push hard and fast in the center of the person's chest until help arrives.

How hard can that be to save a life and even the life of a loved one.

Bottom line is - Hands-Only CPR Can Save Lives.

Be Aware

Protecting our children is probably the most important thing that you have on your mind most days, however... are you doing all you can do for your child?

The more information that comes out about SCA (Sudden Cardiac Arrest) the more shocking is becomes that parent's do not take steps to protect their children.

We make sure our kid's tires are good on their cars, we take them for normal check-up's at the Doctor's office, we watch their doing's on the computer etc. in order to keep the children safe, but we cannot take ONE EXTRA STEP to protect our kid's from SUDDEN CARDIAC ARREST.

SCA is not picky, it can hit no matter what color, what time, or what age you are. Heart Screening will help pick up any heart abnormalities and could save your child's life.

Not sure of all the signs and symptoms of Sudden Cardiac Awareness? Below are some, but more information on SCA Signs and Symptoms can be found at the Mayo Clinic or visit your regular Doctor and ask about heart screenings for kids and the risk your child could have.

SCA Signs and Symptoms:

• Fainting (syncope) or seizure during or after physical activity
• Unexplainable fainting or seizure
• Family history of heart disease
• Unexplained shortness of breath
• Unusual tiredness or fatigue
• Dizziness/ Light Headed
• Any chest pain or chest discomfort

Your child could or could not have these symptoms therefore you might not always have a "heads up" that something is wrong. Simple heart screenings can help know your child's risk.

Be aware, it's not so rare... what a great new title for the Parent Heart Watch program.

If you don't understand SCA or know the risks or even believe in additional testing for your child - take a look at the Stories from the Heart page on the Parent Heart Watch site. You might be a believer when you see all the beautiful young children that could have possibly been saved due to heart screening.

How fast a young life can be lost due to SCA ....do you know the numbers?

Sudden Cardiac Arrest (SCA) claims the lives of nearly 300,000 Americans each year – almost 1,000 lives per day. SCA does not discriminate – it can affect people of all ages, all races and genders, and even people in overall good health. Even active, healthy teenagers participating in everyday activities such as sports or dance or socializing.

Sudden Cardiac Arrest sounds scary because it IS scary. Between 5,000 and 7,000 youth in the United States die from SCA each year. Young athletes seem to be particularly at risk – every third day sees a young athlete competing in sports who suffers sudden cardiac arrest. These attacks happen suddenly and without warning, and many times no one knew the teen had a heart abnormality because SCA often shows no symptoms before claiming a life.

There are few ways to survive SCA, but cardiopulmonary resuscitation (CPR) and the use of an automated external defibrillator (AED) help increase the odds of survival. Sadly, 95 percent of SCA attacks are fatal because the victims are alone or the medical equipment and knowledge of CPR is not available. The Living for Zachary organization is dedicated to changing this statistic by encouraging the public to learn CPR and supporting the placement of AEDs in public places.

Like many health risks, prevention and early detection can be invaluable when it comes to saving lives. A simple heart screening such as the “Living for Zachary Heart Screening,” which helps determine a teen’s risk of sudden cardiac arrest or other cardiac event, could have helped save many young lives already taken by SCA.

The “Living for Zachary Heart Screening” is designed for youth ages 13-22, and it can help detect heart abnormalities that can lead to sudden cardiac arrest and other heart conditions. This non-invasive screening package includes a blood pressure screening, electrocardiogram, and a 2D echocardiogram. For $100, parents and loved ones can have the peace of mind knowing that their teen’s heart is functioning properly. If abnormalities are discovered during the screening, teens are referred to a pediatric cardiologist to further explore the findings. To sign up for this potentially life-saving screening, call 1-800-4BAYLOR and ask for the “Living for Zachary Heart Screening.” Appointments take about 30 minutes and are conducted on Saturdays to minimize the need to miss school or work.

As a community, we need to know and address the fact that Sudden Cardiac Arrest (SCA) is real and happening every single day to our youth. Some are taking their last breaths on the basketball court, the football field, the dance floor and even at rest. Help the Living for Zachary organization spread the word about the dangers of SCA. Let your heart be HEARD by having your teen’s heart screened.



Sudden Cardiac Arrest Association, www.associationdatabase.com.
Sudden Cardiac Arrest Association, www.associationdatabase.com.
Sudden Cardiac Arrest Association, www.associationdatabase.com.
Sudden Cardiac Arrest Association, www.associationdatabase.com

Gabby's story

The American Heart Association has a new story to honor the upcoming Hispanic Heritage Month. The American Heart Association has presented Gabby's story and the love of her family as they go through the hardship with Gabby's heart disease. 

The left side of Gabby’s heart didn’t form properly. Many babies with the same condition don’t survive, but after three surgeries, Gabby is thriving. Her success is partly due to scientific research that has advanced treatment.

Cite source: American Heart Association 1/15

Fighting Inflammation with your Food

It turns out that you can fight inflammation in the body more effectively with the right foods than with prescriptions drugs. Our immune systems are marvelously designed to attack anything that they don’t recognize; things like plant pollen, germs, toxins, pollutants, microbes, or chemicals.

Inflammation is the end result of this process, it’s a protective measure in our programming but it can cause a lot of other complications. It’s your body’s natural response to threats and involves immune, vascular and cellular biochemical reactions which work to remove the offenders and protect tissues from damage. So, let’s talk about why you want to avoid Inflammation in the body. 
This natural defense mode works to shield your body’s systems and initiate the healing process. But when your body is in a chronic state of inflammation, it can have serious effects on your cellular health. It can greatly contribute to towards diabetes, heart disease, arthritis, cancer, Alzheimer’s and even depression.

Foods you definitely want to avoid or limit are refined carbohydrates like white bread or pastries. Also try to limit fried foods. You want to try and eliminate or limit sugar, red meat, processed meats, shortening and margarine. This “avoid” list is pretty common as it seems to affect many things in the body negatively. These foods seem to be linked with diabetes as well as heart disease.

Now for the good foods. A few foods that are beneficial and have been shown to help reduce inflammation in the body are tomatoes, olive oil, canola oil…which is rich in Omega-3, poultry, legumes nuts such as walnuts , pistachios or almonds. Nuts contain arginine which is an amino acid that can aid in calming inflammation. You also want to eat plenty of green leafy vegetables like collard greens, kale and spinach. Fish is great for your heart and also helps to fight inflammation. Salmon, tuna, herring, sardines and mackerel are all great examples of fish to start incorporating into your diet.

Fruits are wonderful, they contain Vitamin C, fiber and help fight inflammation. You should have things like strawberries, cherries, oranges, blueberries, grapes and apples. The antioxidant resveratrol found in the skin of grapes and red wine also fights inflammation and even cancer. Drinking concord grape juice may lower inflammatory markers in the blood of people with stable coronary artery disease. Even coffee in moderation, contains polyphenol which has anti-inflammatory properties as well.

Inflammation can also exacerbate asthma, acne and obesity and can even cause your moods to fluctuate. The more natural, and less processed your foods are, the better for your body. Aren’t you glad to know you can play such a part in avoiding all of these health conditions just with your food choices, it’s very empowering.Your body will thank you as well as your heart.

Women and Heart Disease

As women age, so does their risk for heart disease. I bet you would be surprised to learn that heart disease is the leading cause of death in women over 40, this is especially true after menopause.

During menopause the ovaries will gradually produce less of the female hormone (estrogen) and this causes quite a few changes. The decline in estrogen can affect a woman’s susceptibility to heart disease. It’s important to monitor your cholesterol levels. An increase in LDL Cholesterol (the damaging kind) can be a threat to your heart just as a decrease in HDL cholesterol (the good kind) can make you more at risk.

An increase in fibrinogen levels can also affect the health of your heart. Fibrinogen is a substance in your blood that helps the blood to clot. It is a good thing, but too much is not- it can cause heart disease and even strokes. This can happen when a clot forms which can narrow the arteries and actually reduce the flow of blood to your heart. As a woman ages, changes in the walls of the blood vessels can occur too. This can increase the likelihood for plaque and blood clots to form.

But don’t lose “heart”, (pun intended) there are ways you can be proactive. Try to keep your weight in check, excess weight especially around the middle section can put you in danger of heart problems. If you are a smoker, please quit. Your heart and the rest of your body will thank you. Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke because this increases the risk of blood clots.

Try to watch out for high blood pressure and diabetes as these are both also high risks for your heart. Try to be active exercising for at least 30 minutes 3 times a week or more. It was thought years ago that hormone replacement therapy – replacing the estrogen that the body no longer produces was helpful against the threat of heart disease. However research is now showing that some forms of this replacement therapy could actually be harmful.

Limit bad fats such as saturated fats and Trans fats. They are very dangerous for heart health and should be avoided. Saturated fats should be kept to nor more than 10 percent of your diet. Examples are red meat, dairy products and palm oils. Try to keep Trans fats out of your diet altogether. Hydrogenated fat is also another kind of Trans fat. Examples are deep fried foods, packaged snack foods, margarine and most crackers. These fats can build up and cause blockages in your arteries. Eat more fish, they are rich in omega-3 fatty acids which are actually good for your heart. A diet rich in fruits, vegetables, fiber, legumes and whole grains can help protect your heart. Beans, other low-fat sources of protein and fish also can reduce your risk of heart disease.

Your heart is one of the hardest working organs in the body and the more you do for it the better off you will be.

Habits for Better Heart Health

Research shows these habits listed below can be very destructive and play havoc with your heart.

Being overweight, poor diet, alcohol in excess, smoking and not exercising and being active. These can also affect blood pressure, cholesterol and even blood sugar levels. They can also lead to a long list of heart complications such as stroke, heart attack, heart failure etc. etc. Long-term excessive drinking increases your risk of developing problems with your heart. Check out this statistic, being a nonsmoker who is at an average healthy weight, who exercises and eats right would be 83 percent less likely to have a heart attack or heart disease. That’s very encouraging.

Don’t get discouraged, if you struggle in some of these areas, you can always make some positive changes. Start exercising. Find something you enjoy doing. Mix it up. Try to do something for at least 30 minutes a day. You can always work your way up to some serious cardiovascular exercise that will really benefit your heart. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.

Excess weight can really put a strain on your heart. Change your nutritional plan. Add fruits and vegetables, lean proteins and fiber to you diet. Try to really limit processed foods, simple carbohydrates and sugar. Pay close attention to the kinds of fats in your diet. So there are good and bad cholesterols; LDL is the dangerous kind of cholesterol and HDL is the beneficial kind to your heart. You can produce more of the HDL cholesterol by exercising regularly and limiting saturated fat, and cholesterol by avoiding too many animal products such as red meats and full-fat dairy, and including healthier fats such as certain vegetable oils. It’s also important to limit trans fats (like palm oils, fried foods, and what you find in a lot of processed foods).

Smoking and heart problems go hand in hand. Smoking doesn’t just affect your lungs. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, which can ultimately lead to a heart attack. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. Also, monitoring your blood sugar levels can reduce your chance of diabetes. Diabetes can quadruple your risk of heart disease or stroke, so keeping blood sugar levels under control is crucial to preventing medical problems involving the heart. If left untreated, diabetes can also cause many other health complications.

It’s never too late to make positive, proactive changes to avoid heart disease. Think of making yourself your own project. Just be more mindful of how your day to day behavior can affect your health. Get support and encouragement from those close to you. The American Heart Association can be a great resource and motivator for tips and suggestions to battle heart disease. Start with reasonable goals and you will achieve them and your heart will thank you.

Cardiac Arrest vs Heart Attack

 Do you know the difference between SCA and a heart attack? It is imperative that all people these days know that there truly is a difference. 

SCA (Sudden Cardiac Arrest) is much different than a heart attack in that their root problems that lead to the malfunction are different. Heart attacks occur when there is a blockage in either one or many arteries to the heart, preventing blood and oxygen from reaching the heart.

Sudden Cardiac Arrest is an electrical malfunction leading to an irregularly fast heartbeat. Often times, the blood flow to the brain is reduced leading to a loss of consciousness almost immediately. In short, sudden cardiac arrest can happen during a heart attack but it is not a heart attack.

While there are some symptoms of sudden cardiac arrest, often times it strikes with little or no alert. In fact - with Zachary Schrah, there were no symptoms, there were no warning signs.

If you or someone you know begins to feel dizzy or their heart begins racing and it alerts them—take them immediately to a emergency facility or call 911.

If you or someone you know has had a previous heart attack, coronary artery disease, practices coronary-risking behavior such as smoking, unhealthy eating habits or recreational drug abuse, advise them of the dangers and help grow awareness of sudden cardiac arrest (SCA). It is vital to share this information with your doctor so that you can both assess ways to lower your risk of this potentially-fatal condition.

More information can be found here - http://www.sca-aware.org/blog/scafoundation/sca-and-heart-attack-understanding-the-difference.

How to Use an AED

Using an automated external defibrillator (AED) can be the difference between life and death in the critical seconds after a heart attack. AED’s are often the only hope of survival until emergency personnel arrive.

Don’t know how to use an AED? Don’t worry. It's simple. Turn on the AED, Follow the Prompts/Instructions and press SHOCK if instructed to do so. 

In recent years, public locations including airports, malls, gyms and office complexes have all worked to make AEDs more readily available for the public. After you’ve watched the above video, know that AEDs can be operated in three simple steps: Turn on and apply the AED to the person, follow the verbal commands and prompts and finally, click the shock button when the AED instructs you to.

Remember, the moments after a heart attack are crucial. So act quickly and be confident!

New SCA Stats and Risk Factors

What exactly is Sudden Cardiac Arrest? Sudden Cardiac Arrest, referred to as SCA is one of the

leading causes of death in the United States. People of all ages can die of SCA. Though more adults are victims of adults, youth are also affected.

These new SCA statistics show that Sudden Cardiac Arrest in a major tragedy and all should know CPR and how to use an AED. 

The Risks of Sudden Cardiac Arrest and Statistics are: 

• Family history of cardiac arrest in a immediate relative.
• More African American's are struck than Caucasian and more men than females. To read more about this statistic - click here.
• Smoking
• High Blood Pressure
• Diabetes
• Obesity
• Drinking too much alcohol
• High Cholestrol

To read more about the new Sudden Cardiac Arrest statistics - click here.

Save the Date - Saturday October 24, 2015!

Join Living for Zachary on Saturday, October 24th at Oak Point Park and Nature Preserve for our 7th Annual HeartBeats Run including a 10K, 5K and 1 Mile Run/Walk, LIVE music from Live 80 and the School of Rock!

Prizes will be awarded to best Rock 'n' Roll costume!  

$500 cash prize awarded to largest team!

(*$2 discount when registering as a team)

Register NOW~!

 

 

Inflammation and Heart Disease

It turns out that you can fight inflammation in the body more effectively with the right foods than with prescriptions drugs. Our immune systems are marvelously designed to attack anything that they don’t recognize such as plant pollen, germs, toxins, pollutants, microbes, or chemicals. Inflammation is the end result of this process; it’s a protective measure in our programming but it can cause a lot of other complications. It’s your body’s natural response to threats and involves immune, vascular and cellular biochemical reactions which work to remove the offenders and protect tissues from damage. So, let’s talk about why you want to avoid Inflammation in the body. This natural defense mode works to shield your body’s systems and initiate the healing process. But when your body is in a chronic state of inflammation, it can have serious effects on your cellular health. It can greatly contribute to towards diabetes, heart disease, arthritis, cancer, Alzheimer’s and even depression.

Foods you definitely want to avoid or limit are refined carbohydrates like white bread or pastries. Also try to limit fried foods. You want to try and eliminate or limit sugar, red meat, processed meats, shortening and margarine. This “avoid” list is pretty common as it seems to affect many things in the body negatively. These foods seem to be linked with diabetes as well as heart disease.

Now for the good foods. A few foods that are beneficial and have been shown to help reduce inflammation in the body are tomatoes, olive oil, canola oil; which is rich in Omega-3, poultry, legumes nuts such as walnuts , pistachios or almonds. Nuts contain arginine which is an amino acid that can aid in calming inflammation. You also want to eat plenty of green leafy vegetables like collard greens, kale and spinach. Fish is great for your heart and also helps to fight inflammation. Salmon, tuna, herring, sardines and mackerel are all great examples of fish to start incorporating into your diet.

Fruits are wonderful, they contain Vitamin C, fiber and help fight inflammation. You should have things like strawberries, cherries, oranges, blueberries, grapes and apples. The antioxidant resveratrol found in the skin of grapes and red wine also fights inflammation and even cancer. Drinking concord grape juice may lower inflammatory markers in the blood of people with stable coronary artery disease. Even coffee in moderation, contains polyphenol which has anti-inflammatory properties as well.

Inflammation can also exacerbate asthma, acne and obesity and can even cause your moods to fluctuate. The more natural, and less processed your foods are …..the better for your body. Aren’t you glad to know you can play such a part in avoiding all of these health conditions just with your food choices…..it’s very empowering.

Letting go of those bad habits

We have already talked about bad and good habits in another blog post earlier. We all have a habit of some sort. Your habit may be a good one and you may have a bad one that will somehow affect your heart. But, the good thing is that we can change those habits and become the heart healthy person we want.

Smoking and heart problems go hand in hand and it effects more than your heart. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, which can ultimately lead to a heart attack. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. Also, monitoring your blood sugar levels can reduce your chance of diabetes. Diabetes can quadruple your risk of heart disease or stroke, so keeping blood sugar levels under control is crucial to preventing medical problems involving the heart. If left untreated, diabetes can also cause many other health complications.

It’s never too late to make positive, proactive changes to avoid heart disease. Think of making yourself your own project. Just be more mindful of how your day to day behavior can affect your health. Get support and encouragement from those close to you.

The American Heart Association can be a great resource and motivator for tips and suggestions to battle heart disease. Start with reasonable goals and you will achieve them and your heart will thank you.

It's ok, there are a few habits you don't have to break!

Everyone seems to have some kind of habit and some even have more than one. Good and bad habits, we all have them. Research shows that there are certain habits that can be very destructive and really play havoc with your heart. Being overweight, poor diet, alcohol in excess, smoking and not exercising and being active are all pretty bad habits. These habits can also affect blood pressure, cholesterol and even blood sugar levels. They can also lead to a long list of heart complications such as stroke, heart attack, heart failure etc. Long-term excessive drinking increases your risk of developing problems with your heart as well. Check out this statistic, being a nonsmoker who is at an average healthy weight, who exercises and eats right would be 83 percent less likely to have a heart attack or heart disease. That’s very encouraging.

Don’t get discouraged if you struggle in some of these areas, you can always make some positive changes. Start exercising. Find something you enjoy doing. Mix it up. Try to do something for at least 30 minutes a day. You can always work your way up to some serious cardiovascular exercise that will really benefit your heart. You don’t have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts. Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.

Excess weight can really put a strain on your heart. Change your nutritional plan. Add fruits and vegetables, lean proteins and fiber to you diet. Try to really limit processed foods, simple carbohydrates and sugar. Pay close attention to the kinds of fats in your diet.

Watch the good and bad cholesterol; LDL is the dangerous kind of cholesterol and HDL is the beneficial kind to your heart. You can produce more of the HDL cholesterol by exercising regularly and limiting saturated fat, and cholesterol by avoiding too many animal products such as red meats and full-fat dairy, and including healthier fats such as certain vegetable oils. It’s also important to limit trans fats (like palm oils, fried foods, and what you find in a lot of processed foods).

Watch those habits everyday and read more on our Living for Zachary blog about all kinds of habits; good and bad.

Send the Dear John letter to Smoking!

It IS totally possible to quit smoking. Don’t be intimidated about it either. There are some great tips for quitting smoking that will help you on the road to freedom from nicotine. Also, take heart, the worst of the physical withdrawal symptoms will be over within the first 2 weeks of quitting.

Since nicotine is a very strong and addictive drug, some find that using the nicotine gum or the patches very helpful to sort of ease them into the process of quitting. They release small amounts of nicotine into your system to slowly wean you off of it. You can save money by using the generic brands of these products, there are even prescription drugs that can help – if you want to go that route. There are lots of different things that can assist you in kicking this addictive habit for good.You will be healthier and so will your heart.

Let’s talk about other quit smoking tips that will help.

• Your body is going to be working really hard to expel all of the toxins during the withdrawal process. You’ll want to make sure you start taking extra vitamin C and other multivitamins. You will also want to eat a very nutritional diet. Keep small bags of bite-size vegetables, fruit, cheese and nuts. Carrot sticks and celery with some low-fat ranch dressing will help. Pineapple chunks, strawberries, blueberries and melons will also help to satisfy your sweet tooth and are so much healthier than candy. There is a certain oral fixation about smoking that causes some people to eat a lot and gain weight when trying to quit- this is especially helpful to try and avoid that.
• Drink lots of water. This will help to flush residual toxins from the smoking out of your body a little more quickly. It will also aid in not giving in to so many cravings for unhealthy foods. Keeping yourself well-hydrated will keep you feeling better in general. Be sure to keep things with you, like some hard candy and healthy drinks around. You might even keep cinnamon sticks or straws to chew on.
• Get plenty of sleep. It can be very taxing on your body kicking the nicotine habit. You can even do some deep breathing exercises …part of why smokers crave smoking has to do with the deep breathing they do while smoking. Nicotine is actually a stimulant, but many smokers say smoking relaxes them, most of this has to do with the deep breathing they engage in while smoking. If you will do the deep breathing exercises regularly, they will help to relax you and also help to address the cravings and urges to smoke. 
• You will want to make sure to surround yourself with a group of “cheerleaders” and friends that will support and help you on your endeavor. Places you used to go, people you used to hang around may need to change a little. You want to try and have a plan to circumvent “triggers” that would make you want to smoke. So, for instance if you used to smoke on your breaks or lunches at work, find a new cool little past-time or hobby, something positive that you enjoy to replace smoking. Be patient with yourself, everyone is different and some of these suggestions may work more effectively than others for you.
• Remember the body has amazing regenerative powers, it’s very forgiving and you can totally turn around a lot of the damage that smoking can do. After a while you’ll be amazed at how much better you feel and I will just bet your immune system will get a super big dose of power too. Have a game plan in place to ensure your success.

Remember, kicking this habit is going to improve the quality of your life and will certainly help you live longer and you can get discounts on your health and life insurance. So many benefits to going ahead and putting down those smokes today!