Keep the Beat
For heart attack survivor, daily exercise is a must
Jacqueline Teisburg is not sure why she had a heart attack, but she's doing everything she can to make sure it doesn't happen again.
Her number one strategy? Exercise.
"I feel like I can't afford to not exercise," she said. "Now I'm at the point where I miss it if I don't do it. I also feel like it helps keep me mentally fit, and it helps to motivate me to do other things."
Teisburg, 73, has always been slender and active, never smoked, avoids high-fat food and does not have a family history of heart disease. She had no inkling on Aug. 12, 2008 that her sudden thirst and extreme fatigue had anything to do with her heart.
But it was a heart attack, and it required treatment at Abbott Northwestern Hospital with angioplasty and a coronary artery stent.
Her recovery began with cardiac rehabilitation. She was able to participate in several exercise-related research studies. Before long, she was walking an hour a day and increasing her pace as her conditioning improved.
While she still enjoys walking outside when weather permits, her main form of exercise now is using a NordicTrack Skier in her home.
"I give myself one day a week off, but otherwise, I'm on my NordicTrack 30 minutes a day," she said. She'll often watch a favorite TV show while exercising.
As part of her commitment to combat heart disease, both for herself and others, she also entered the Minneapolis Heart Institute® 5K Walk/Run in August.
"Sometimes when I've put off exercising, I ask myself what I did with the 20 or 30 minutes I could have used for exercise. Usually, I can't think of anything so important that I couldn't do it later," said Teisburg.
Got Health?
D: The sunshine vitamin
When our skin is exposed to sunshine, our bodies make vitamin D. But using sunscreen or having dark skin limits our body's ability to produce vitamin D. Also, few people realize that aging and carrying a fat pad around the middle decreases the body's ability to produce vitamin D.
Vitamin D has long been associated with bone health. Recently, researchers have identifyied other potential health benefits of vitamin D. It
may reduce the risk of heart disease, certain cancers, diabetes, depression and arthritis.
Do you need a vitamin D supplement? Vitamin D is naturally present in a few foods and added to others. Good sources of vitamin D include fatty fish, like tuna, and fortified milk. A cup of skim mild contains 100 international units (IU) of vitamin D. You may find it difficult to get enough vitamin D from foods, so you may want to consider taking a vitamin D supplement. In 2010, a scientific committee, the Institute of Medicine, issued new recommendations for vitamin D. Most children and adults should get 600 IU a day, while those over age 70 need 800 IU. Talk with your health care provider, who can test for the level of vitamin D in your blood and help you determine if supplement is necessary.
Brussels Sprouts with Walnut-Lemon Vinaigrette
Brussels sprouts are at their best in the fall. It's well worth seeking them out at your local farmer's market. Like their cruciferous vegetable cousins, broccoli and cauliflower, Brussels sprouts should not be overcooked. Not only do they lose their nutritional value and taste; they also begin to emit an unpleasant sulfur smell. To cook Brussels sprouts more quickly and evenly, cut an "X" in the bottom of the stems before cooking.
Ingredients:
1 pound Brussels sprouts, trimmed and quartered
2 TBsp walnut oil
1 TBsp minced shallot or green onion
1/4 tsp freshly grated lemon zest
1 TBsp lemon juice
1 tsp whole-grain or Dijon mustard
1/2 tsp salt
Freshly ground pepper to taste
Directions:
Steam Brussels sprouts until tender. Meanwhile, whisk remaining ingredients in a medium bowl. Add the sprouts to the dressing, toss to coat and serve.
Yield: 4 servings
One serving (about 3/4 cup each) provides: Calories 108, Fat 7 grams (Saturated 1 g), Cholesterol 0 mg, Protein 3 g, Carbohydrate 10 g, Fiber 3 g, Sodium 188 mg.
From the Minneapolis Heart Institute Foundation's EatingWell, Heart-Healthy Cooking Made Easy
Stress Less
Exercise: the best medicine
Exercise has long been known as a way to lose weight and keep it off.
Not only does that make you look and feel better -- it offers
real benefits to your heart.
Prolonged exercise - at least 30 minutes of keeping your heart rate up - lowers blood pressure, decreases cholesterol and strengthens heart muscle. In additon to protecting your heart, it keeps your metabolism up, releases endorphins (the "feel good" hormones), reduces stress and helps you sleep better at night.