Monday, May 6, 2013

Triathlon Training:

While training it is important to have a diet that is made up of a balance of foods. The nutritional breakdown should be: 55-65 percent carbohydrates, 10-20 percent protein and 20-30 percent fat. Prior to training you want to eat an easily digestible meal about 1 to 2 hours ahead of time. If you are working out for longer periods of time, over an hour, you might need an intermittent snack to keep you going. If so this should be no more than 15 grams of carbohydrate, such as a banana or a bar. After a workout you should have a balanced meal within 30 minutes for optimal recovery for the workout. A perfect recovery meal might be chocolate milk or peanut butter on whole grain braid. In terms of fluids you should take in 16 to 20 ounces of fluid two hours prior to exercising.  Fluid intake should be about 8 ounces for every 20 minutes throughout your work out.  After working out it is critical to replenish your fluid intake.  

Skillet Shrimp and Tomatoes with Feta

This one-skillet dish features bold flavors of shrimp, cherry tomatoes, feta, and a few other ingredients for simple elegance prepared in mere minutes. Serve with pasta. 
Makes about 4 (1-cup) servings
1 tablespoon olive oil
1 onion, chopped
1 teaspoon minced garlic
4 cups cherry tomatoes, halved if large
1 pound medium peeled shrimp
1 teaspoon dried oregano leaves
1/2 cup white wine or fat-free chicken broth
2 tablespoons chopped parsley
Salt and pepper to taste
2 tablespoons crumbled, reduced-fat, feta cheese
1.  In large nonstick skillet coated with nonstick cooking spray, heat oil and sauté onion 3 minutes.
2.  Stir in garlic and tomatoes, cook 3 minutes. Add shrimp and oregano, continue cooking and stirring 3 minutes longer.
3. Add wine, parsley, season to taste. Continue cooking until shrimp are done and sauce slightly thickens with tomatoes. Sprinkle with feta, serve. 
Nutritional information per serving:
Calories 196, Calories from fat (%) 25, Fat (g) 6, Saturated Fat (g) 1, Cholesterol (mg) 170, Sodium (mg) 279, Carbohydrate (g) 14, Dietary Fiber (g) 3, Sugars (g) 9, Protein (g) 21, Diabetic Exchanges: 3 vegetable, 3 lean meat

From Holly Clegg’s Gulf Coast Favorites:  30 minute recipes from my Louisiana Kitchen

Recipe from Holly Clegg’s Gulf Coast Favorites!
This and many other great recipes can be found on her website:

Many Stroke Patients Don‘t Call 911

TUESDAY, April 30 (HealthDay News) -- More than one-third of people having a stroke don‘t call 911, even though that‘s the fastest route to potentially lifesaving treatment, a new study reports.
"Prompt diagnosis and early management is essential to decrease morbidity and mortality after stroke," said lead researcher Dr. James Ekundayo, an assistant professor of family and community medicine at Meharry Medical College in Nashville, Tenn. "If about one-third does not arrive by ambulance, the implication is that they will have delayed evaluation and treatment with lifesaving drugs," Ekundayo said.
For patients with ischemic stroke -- a blood clot blocking a blood vessel in the brain -- prior research has shown that administration of clot-busting drugs within two hours of symptom onset greatly reduces the odds of disability three months later. Ischemic stroke is more common than hemorrhagic stroke, which occurs when a blood vessel bleeds into the brain.
The study -- published April 29 in the journal Circulation: Cardiovascular Quality and Outcomes -- looked at how more than 200,000 stroke patients arrived at hospital emergency rooms from 2003 to 2010. About 64 percent arrived by ambulance and the rest used other forms of transportation, the researchers found. Patients who used emergency medical services (EMS) had shorter pre-hospital and in-hospital delays, the study found.
"They arrived early, had prompter evaluation and received more rapid treatment," Ekundayo said. Time to treatment is faster partly because EMS notifies the receiving hospital about the patient, "and the emergency room staff is ready to act as soon as the patient arrives," Ekundayo added.
EMS teams also know which hospitals have advanced stroke care and can take patients directly there.
Calls to EMS were less frequent among minority groups and in rural areas, the researchers found. Dr. Ralph Sacco, past president of the American Heart Association, said this finding shows a need for "more focused education campaigns on the importance of calling 911 among these groups." Sacco, chairman of neurology at the University of Miami Miller School of Medicine, said this study "amplifies the need to call 911 if you think you are having a stroke."
Experts say "time is brain," meaning the faster a stroke patient gets to the hospital, the better the outcome. Among patients who arrived within two hours of symptoms starting, 79 percent had come by ambulance. About 61 percent who called 911 got to the hospital within three hours, as opposed to 40 percent who didn‘t call EMS, the study found.
About 55 percent of the ambulance callers had a brain scan within 25 minutes of arrival at the emergency room, compared with 36 percent who didn‘t use EMS. Those eligible for a clot-busting drug received it sooner if they used an ambulance: 67 percent using EMS got the drug within three hours of symptoms starting compared to 44 percent who didn‘t call EMS.

Those who didn‘t call 911 were likely to say they didn‘t want to be a bother, or they didn‘t recognize the severity of the symptoms, the study authors said. Each year in the United States nearly 800,000 people have a new or recurrent stroke. Recognizing stroke symptoms and calling EMS are the best way to improve the outcome, the experts said. Experts recommend using the acronym F.A.S.T. as a simple way to remember the symptoms of a stroke.        
Here are the signs: 
 Face drooping: Is one side of the face drooping, or is it numb? Ask the person to smile
 Arm weakness: Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift down?
 Speech difficulty: Is speech slurred, or is the person unable to speak or hard to understand? Can the person repeat a simple sentence, such as "The sky is blue"?
 Time to call 911: If any of these symptoms exist -- even if they go away -- call 911 and get the person to a hospital immediately.
More information For more information on stroke, visit the National Stroke Association. Health News Copyright © 2013 HealthDay. All rights reserved.

Attn: Pregnant Women!

WEDNESDAY, Oct. 24 (HealthDay News) -- All pregnant women should be vaccinated against whooping cough, preferably in their last trimester, a panel of U.S. advisers recommended Wednesday.
Getting vaccinated during pregnancy means a mother can pass immunity to whooping cough to her baby, the U.S. government panel explained. Whooping cough, also known as pertussis, is a highly contagious bacterial disease that attacks the respiratory system.

The recommendation comes at a time when the United States is on track to record the highest number of whooping cough cases since 1959, according to the U.S. Centers for Disease Control and Prevention. So far, more than 32,000 cases have been reported and 16 people have died, most of them infants.
Of the infants who get pertussis, 30 percent to 40 percent get it from their mothers, and more than half need to be hospitalized. Of those hospitalized, one in five gets pneumonia and one in 100 dies, according to the CDC.
"This is a very good idea," said Dr. Marc Siegel, an associate professor of medicine at NYU Langone Medical Center in New York City, said of the recommendation. "This vaccine is safe during pregnancy," Siegel noted, with an annual flu shot being the only other vaccination approved for pregnant women.
The pertussis vaccine's protection only lasts 10 years, which may be one reason why there's an epidemic of this respiratory disease, Siegel said. Since infants can only start getting the pertussis vaccine at 2 months of age, they must rely on the immunity passed to them by their mothers, he said.
"The best way to protect the infant is to protect the mother," Siegel said. "If you give vaccine to a pregnant woman you are going to get some degree of protection [for the infant]."
Siegel said that immunity is also passed to the infant through breast milk, a process called passive immunity.
The expert panel, known as Advisory Committee for Immunization Practices, specifically recommended that all pregnant women be given a so-called T-dap vaccination, which protects against tetanus, diphtheria and pertussis, for every pregnancy. The CDC typically follows the panel's recommendations.
If a woman wasn't vaccinated during pregnancy, she should get vaccinated immediately after giving birth, the panel added.
If the new recommendations were followed, there would be a 33 percent reduction in cases, a 38 percent reduction in hospitalizations and a 49 percent reduction in deaths, according to CDC spokeswoman Alison Patti.
In 2011, the panel recommended that only pregnant women who had not had a T-dap vaccination be vaccinated, but only 3 percent of pregnant women got the vaccination after that recommendation, Patti said.
Dr. Marcelo Laufer, a pediatric infectious diseases specialist at Miami Children's Hospital, added that "this is long overdue."
Usually, when a woman becomes pregnant, her immunity against pertussis has worn off since she was probably vaccinated as a teen, which is why it's important to be re-vaccinated, he said.
Laufer also believes that any adult likely to be in contact with a newborn should be vaccinated. This includes fathers, grandparents and other family members, he said.
Pertussis is known for uncontrollable, violent coughing that often makes it hard to breathe. After coughing fits, sufferers often need to take deep breaths, which results in a "whooping" sound. Pertussis most often affects infants and young children and can be fatal, especially in infants under the age of 1, according to the CDC.

Financial Reality & Fitness

Any story or study that has the word “poverty” or related words glides onto my radar. As a financial consultant for 5 years at a major Wall Street firm, my Earth-Mother-in-a-Suit nickname was born as a result of focusing on socially responsible investing. In short, that meant finding companies for clients who wanted their investments to be mission consistent with their values. So if clients didn’t support alcohol, animal testing, firearms or tobacco, they didn’t want any part of their portfolio to be a company that did either.
In my working with corporations that were designated by Wall Street as suitable socially responsible investments, I found that some companies didn’t really care about being socially responsible until you could show them that having great employee benefits, or super recycling programs, for example could save the company money.
It was this education that inspired me to write my book. Harry Dent and other gurus have long been predicting a huge economic slow-down as the baby boomers retire. No matter how much you may hear on the news that the economy is improving, many polls show that most Americans believe we may have seen our prime. A growing number believe the studies that show the disparity between the income classes will keep growing; in short, the rich will get richer and poor, poorer.  My husband recently saw someone fill up a huge pleasure motorboat at the dock with 1000 gallons of diesel fuel at more than $4 a gallon!
Contrast that with this CBS News survey: one in two Americans are concerned that they will not be able to afford the holiday gifts they would like to buy.
The latest US census figures say that 1 in 6 Americans live below the poverty level of $22,000 for a family of 4. As any financial planner will tell you, 1/4th of your income should go to food. Some stories that say Americans are spending up to half their income on food. Taking the 1/4th percentage, this works out to $4 a day for food. So that means that 1/6th of America is already living on a food budget of $4 a day.
I wrote my book after I saw many stories on the news showing obese women, some on food stamps, loading their grocery carts with Twinkies saying, “You can’t eat well on a budget.”
I spent the past 3 years on the floors of big-box stores tracking food prices. I believed that if you could show how cheaply people could eat, they almost wouldn’t care what it was that they were eating. Show them how much better they would feel, and as a result of feeling better, how much money they could save by avoiding disease, doctors and hospitals, they would flock to the vegan table. The price of dry beans is 1/6th the cost of the cheapest (30% fat) hamburger meat. Add that up over a lifetime, and the savings are significant.
My own family history would appear to be a testimonial to the health of eating this way. I ran my first marathon in 2010 and continue to place in my age group at 5K races. I’ve helped coach our high school girls’ cross-country team.
I’ve only met 2 people who say they have my identical family history. My mom, aunt and both sisters had breast cancer. One of those sisters, both parents and all grandparents had diabetes and major heart disease. My mom, uncle and grandmother had Alzheimer’s. Most adults had osteoporosis, arthritis and varicose veins. I have none of it. I didn’t get all the good genes. Genes take a trigger. I keep asking to be studied. Either I am a genetic freak or I’m doing some things right. But since there’s no money in broccoli, I may be waiting awhile. You’d think doctors and researchers would be pounding a path to my door asking, “What has she been doing differently these past 32 years?” Alas…no money in broccoli, as I say in my talks all over the US and in my book. No broccoli board, association or lobby.

Changing your diet is so much easier than losing a limb to diabetes or having your chest cracked open for heart disease. The money it takes to maintain a healthy lifestyle is much less than the cost of living a debilitating life from diseases that can be easily prevented. Every time I buy running shoes, I think, “It’s cheaper than a co-pay. It’s cheaper than MRI.”

Ellen Jaffe Jones works online and in gyms as a certified personal trainer (AFAA), running coach (RRCA) and the author of the bestseller, “Eat Vegan on $4 a Day.” She can be reached at