Brava

August 2013

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heart& soul SELF-CARE: The overlooked X factor in women's wellness If you could do anything you want right now, what would it be? Take a walk? Read a book? Have a long, slow coffee break with friends? Enroll in a class? Taking time to ask yourself that question—and then acting on the answer—is the first step toward really boosting your health inside and out, says Jamie Gepner, a wellness coach and founder of little om BIG OM in Middleton. Heart disease is the Posed for… Know the Signs ...Better Heart Health The signals of heart trouble in women include: Legs-up-the-Wall Because chronic stress makes plaque build up in coronary arteries that feed the heart, this pose is wonderfully restorative for improving blood flow to the heart. "Inversions improve circulation, calm the nervous system…and produce feelings of balance and calm. Major stress buster!" says Amanda Uphoff, owner of Blackbird Family Yoga. trouble breathing achy back sore jaw nausea -American Heart Association To Sprint or to Stroll? Moira Ruhly, director of small group training at Harbor Athletic Club, walks us through the great cardiovascular debate No. 1 killer of women in the U.S. And that's important for women today more than ever. We literally can do anything we set our minds to. Yet, that do-it-all mentality often leaves out one important person: ourselves. "Self-care is about finding your reset button for your emotional and physical well-being," Gepner says. It's like being on an airplane and hearing the flight attendant remind you to put on your own oxygen mask before helping others. "Who can help those around them when they themselves are drained?" she says. Not only does taking time to focus on your interests or passions help boost your mood, it gives you time to connect with your body, notice how it's feeling and focus on your health. Before you protest that you don't have time or money, keep in mind that it doesn't take much. Really! A few minutes. A half hour. "It can be little things you do to prioritize your happiness that can make a big difference to those around you," Gepner says. –Marni McEntee running vs. walking Better bet when time is short "It really comes down to time," says Ruhly. If you're strapped for minutes, pick up the pace. Still good when you're not in a hurry Walking requires 1.5 times more miles (about twice as much time) to burn the same amount of calories as a run. Quicker weight loss Not only do runners burn calories quicker, they also produce the appetite-suppressing hormone peptide YY. Can still make you sweat Varying intensity helps give your walk a little kick in the behind. Flee paved streets for hikes with bluffs, hills or easy rocks to scale. Greater toll on your body Your body's systems—cardiovascular, muscular and skeletal—are more taxed. Frequent runners may be more at risk for injuries. Lesser toll on your body Whether you're pregnant, recovering from an injury or just in the mood for a mellow way to move your body, walking is a great go-to. MAKE YOUR HEART SING and put the sizzle back in your relationship with help from Nancy Schiro, mental health provider specializing in couples therapy at Group Health Cooperative Four times a day PAY ATTENTION to how you say good morning when you wake, goodbye when you leave for the day, hello when you reunite in the afternoon, and goodnight before bed. Take 30 seconds to make sure all four are positive, warm encounters. FIND OUT WHAT SAYS, "I LOVE YOU." What makes your partner feel loved? It may be spending time together, words of affection, positive touch or a surprise now and then. DEVELOP NURTURING ROUTINES. Have something to look forward to that's just special between you and your partner—it can be as simple as a weekly TV show and bowl of popcorn on the couch. TRY NEW ADVENTURES. Kick the humdrum rut and try something new, like surprising your partner with a sunset picnic by the lake. Hearty Eats: Marianne Merrick, dietitian with St. Mary's Hospital, says the Mediterranean diet is her trusted approach for a healthier heart Eat whole foods: Reach for fresh fruits and veggies over processed or canned foods. 34 BRAVA Magazine Bye-bye, butter: But don't fret! Healthy fats such as olive oil make a great stand-in. August 2013 Go lean: Swap red meat for fish, poultry, beans or legumes. Spice it up: Skimp on the salt and use herbs or spices instead. It's wine-o-clock somewhere: The antioxidants in wine are great, but don't overdo it.

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