Tag Archives: weight

Calculate Heart Attack Risk

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Do you know how these controllable risk factors affect your risk of heart disease, stroke and metabolic syndrome?

  • smoking
  • high blood pressure
  • high blood cholesterol
  • diabetes
  • being overweight or obese
  • physical inactivity

It’s essential that you measure your risk of heart disease and make a plan for how to prevent it in the near future. Use this tool to help you assess your risk of having a heart attack or dying from coronary heart disease in the next 10 years. It will also check to see if you may have metabolic syndrome, a group of risk factors that greatly increase your chances of developing cardiovascular disease, including stroke and diabetes. This Risk Assessment can be use by people age 20 or older who do not already have heart disease or diabetes.

After you have finished using the tool, you can print a copy of your risk assessment results, risk factor summary report, metabolic syndrome assessment and action plans for those areas you need to work on in order to reduce your risk.

Learn your Risk Graphic Text

 

http://www.heart.org/HEARTORG/Conditions/HeartAttack/HeartAttackToolsResources/Heart-Attack-Risk-Assessment_UCM_303944_Article.jsp

Moving Forward

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It is amazing how quickly things can change. Hard to believe that 4 months ago I was in a bed in an ICU unit. If there was ever a testament to the power of healthy lifestyle changes, I would be it!

In 4 months I have managed to keep strong and clean my life of the toxins of alcohol, and cigarettes. I have improved the quality of my health through proper nutrition that includes low fat, low sugar and most importantly extremely low sodium. I have increased my ability to move and workout. In relation to that I have also lost 32 pounds, thanks to my new lifestyle!

My heart ejection fraction has improved from 20% to 35%! I no longer have trouble with dizziness and blurry vision when I walk. On the other hand I have been able to walk 1 mile every day in the last 2 weeks. Today was a test of my endurance, I increased my walk to 2 miles!! It was a push, but I did it! 

From not being able to walk to the mail box, to walking 2 miles in my rural area is a wonderful improvement! I am so amazed and proud of the changes I have made and the strength that I have found to not only keep it moving forward, but learn to love it!

Honey Mustard Dill Chicken

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I officially made it through the first week of school without any major problems. Adjusting to the extra work is harder then I thought, but it is all falling into place. I have managed to walk with my dog a mile every day. Tomorrow is the 1st, and I have planned to extend the walk to 2 miles! I have been doing the 1 mile walk for 2 weeks now, so I think I am ready to up the distance. I will take it easy, and of course have my phone, in case there are any problems. I am so happy with the progress I have made so far. I finally broke the 280 mark, my weight is down to 278. That is down 32 pounds from when I got home from the hospital January 6th. I have officially been free of alcohol, cigarettes, salt and caffeine for 122 days. Hard to think back to just one month ago, I could barely get down the driveway to the mail box. It is amazing what a difference good nutrition, good doctors,  positive attitude and a spiritual foundation can make! 

I have fallen behind on posting here, but I also have fallen behind on making fun food. Have to admit there have been a few nights of salads, and bowls of fruit. 

This meal however was super yummy, and pretty easy! 

Ingredients for 2 servings:

8oz boneless skinless chicken breast tenders

1tbsp Honey mustard

1 tbsp dill 

1tbsp greek yogurt

1 cup White rice

1 cup Summer squash slices

Mix the greek yogurt, dill and honey mustard together and coat the chicken tenders. Place in covered container in fridge and let flavors mingle for about an hour.

Pre-heat oven to 375° place chicken tenders on a baking sheet and bake for 30-45 min depending on size, turning once. Always cook chicken until there is no pink left in the middle.

The rice is just prepared as indicated on package, and topped with spray butter and pepper. The Summer squash is sliced about 1/2 inch thick and grilled in a skillet that has been sprayed with butter flavor cooking spray. I love the flavor of summer squash so I choose not to season them, just let the natural grilled flavor come through. This is one easy, healthy and low calorie meal.

New Workout Charts

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My weight this morning was 280. I am down 29 lbs since I went to the hospital on Jan1st 2012. Actually, I weighed 335 when they checked me in, but by the time I got out of ICU I was at 309 because of the fluid that they took off or me. So I don’t count 335 as my starting point, I go with the 309 base weight after.

Since my A-Fib has converted and I have much more energy, it is time to start a workout routine. SO today I put together simple routines to get started 3 days a week with the dumbbells I have here at home.  I will also be walking the dog daily, planning on at least 20-30 min to get the heart going and burn some calories. I got out and walked her a mile in 30 min today, that is about 150 calories burnt so it is a start.

Here is a copy of my chart I made up to keep track of my workout, I did different sections of the body on Mon, Wed, and Fri, and added dates and boxes to mark off when I complete each exercise . Hopefully this keeps me on track to an even healthier me.

Tomorrow is my follow up EKG and Blood work to make sure my heart is still beating correctly. I have been feeling better than I have in years so I am sure this will be a good doctor visit. God has been on my side for this journey and continues to help give me the strength to steer my path in the right direction and to continue to improve my health and wellness.

Monday I start college again, It has been 7 years since I left my studies and I am ready to get back into the swing of it. I will be finishing a Bachelors in Business Management and Business Technology. Luckily I have enough transfer credits that I will finish these degrees in just 2 years. I am excited to have something new to fill my time and stimulate my brain.

Everything continues to look up and improve each and every week, I can’t wait to see what God has for me next!

WORKOUT CHART

90 Days

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January 1st I was laying in an ICU unit attached to machines. I was faced with the daunting decisions of how to go forward and survive and live a full life, with heart failure. It seemed so overwhelming at first. When I came home, my head was swimming in all the guidelines I had been given, restrictions I had, and worries regarding how I would ever be able to follow it all. 

90 days later, I have found a great balance in my life, and managed to make it fun. What I thought was going to be a very hard task, giving up salt, caffeine, alcohol, and cigarettes all at the same time, turned out to be a great adventure. I had to have a conversation with myself, did I want to live a long happy life, and fight my addictions? Was I strong enough to fight this fight every day, one day at a time for the rest of my life? Yes, I was! 

From the very start I have had to change my relationship with food. I have had to change my relationship with alcohol. I have had to change my relationship with life!  I have been determined to be a survivor, not let this condition disable me. If there are things that I can do to strengthen my heart and improve my quality of life, I am going to do it. 

I have strengthened my relationship with god. I have asked and allowed him to provide me with the strength to keep up this fight and to win the daily battles. This has opened my life to an amazing support system of people and teachings that give me faith in myself. I am not sure exactly what it is, but I am sure that god has a purpose for me, and this is all part of the process of learning and growing.

When it comes to the food in my life, at first, I thought it was going to be a long boring life of under seasoned food that was just necessary to live, but no longer fun. I couldn’t have been more wrong. I have had more fun, already, researching ingredients, reading labels, tasting herbs and spices, and finding the best resources for shopping. I quickly learned that this was neither a bland or boring way to cook or live. Soon after I started this lifestyle, my taste buds started to change and the foods began to taste better, the seasonings began to have a depth and flavor of their own. As my mind and body began to adjust and overcome the longstanding addiction to alcohol, so did my taste buds overcome their addiction to salt. I never knew how amazing natural foods tasted. never did I know the depths of flavor that herbs and spices have on their own.

I have for a long time have had a screen saver on my computer that I created that said “nothing tastes as good, as skinny feels”. I have had to change that because my relationship with my life has changed. I no longer live with the “diet” mentality, thinking constantly about all the things I can’t have, wishing I could have those things that I shouldn’t. I love the the things I eat, and even more I love the healthier steps I am taking in my life. Rather than being miserable, and gasping for air, and hoping I don’t die. I now live, create, smile, enjoy and look forward to everyday I have. I appreciate every little step in life and every accomplishment on a daily basis. My life is no longer a search for a buzz, a party, or comfort food  to forget my worries. My life is exactly what it should be, it is a Life that is being lived healthier, happier and will hopefully be longer and forever full of new foods, spices and fun. 

Daily Numbers

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Because I have very little activity, my daily calorie intake is very low. As I increase may ability to get exercise I will be able to also increase my calorie intake, but still keeping my sodium intake low.

March 13 2012 weight and food totals


Weight Calories Sugars Carbs Fat Protein Cholesterol Sodium Dietary Fiber

283.4 833.29 10.92 70.53 32.84 62.73 480 412.29 5.42