Healthquarters Newsletter
Welcome to the July 2011 edition of the Healthquarters News!
Healthquarters News
Heart disease is one of the biggest killers in our country. It not only effects the elderly but young people too. Read on for information on how to detect and prevent heart disease.
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How is your heart health?
Heart disease is largely preventable yet it is one of Australia’s biggest killers. Being aware of the risk factors is the first step in preventing the disease.
Risk Factors:
- high blood cholesterol – ensure your blood cholesterol is lower than 5.5mmol.
· being physically inactive - aim to include at a least 30 minutes of moderate-intensity physical activity (such as brisk walking) on most if not all of the days of the week.
· being overweight – is your BMI (weight kg / height m2 ) greater than 25 or your waist greater than 80cm (female) or 94cm (male)?
· depression, social isolation and lack of quality support - Studies have shown that some people who have depression, are socially isolated and/or do not have quality social support, are at greater risk of developing heart disease.
Heart Attack
Heart attack symptoms vary and they may not always be severe. Learn the warning signs, because the sooner you recognise a heart attack and get treatment, the better. When having a heart attack you may experience pain, pressure, heaviness or tightness in one or more parts of your upper body, in combination with other symptoms. People have described feeling generally unwell or ‘not quite right’. Symptoms may include pain, pressure, heaviness or tightness in the chest, shoulders, neck, arms, jaw or back. You may also feel nauseous, dizzy, cold sweat, shortness of breath.
If you think you may be having a heart attack, call Triple Zero (000) - the operator will work out if you need an ambulance. And if it’s a false alarm, well, that’s the best thing that could happen.
This information is for educational purposes only. It is not a substitute for individual health advice provided by your doctor or cardiologist (heart specialist). (Source: Heart Foundation)
Management
So what can you do to prevent heart disease and heart attack? Follow the below recommendations.
· Have regular health checks to monitor your blood pressure, blood cholesterol and blood sugar/glucose levels. If you’re over 40 years have annual health checks, less than 40 years, have check- ups every 2 years.
· Be smoke-free (for information and help on quitting smoking, call the Quitline on 13 QUIT)
· Achieve and maintain a healthy body weight
· Eat a healthy diet including; polyunsaturated or monounsaturated oils and margarine spreads. Choose foods such as wholegrain bread and cereals, brown rice, wholemeal pasta, vegetables, fruits, legumes (e.g. chick peas, kidney beans and lentils), lean meats and poultry, oily fish and reduced, low or no fat dairy products. Consume plant sterol enriched foods as part of a health eating plan. Look for foods displaying the heart foundation tick.
· Limit cholesterol-rich foods if advised to do so
· Get at least 30 minutes of moderate intensity physical activity on most, if not all, days of the week. Regular, moderate physical activity is good for your heart. Physical activity can help control other risk factors such as high blood pressure and being overweight.
· Reduce your salt intake
Looking for something to get you motivated??? Enter the Pub2Pub Fun Run and avoid the City to surf crowds. The event is 13km and runs from Dee-Why to Newport. The event is held on Sunday 28 August. For more information go to http://www.pub2pub.com.au/
Lentil Soup
Serves 4
Ingredients
- 1 tbsp olive oil
- 1 brown onion, finely chopped
- 1 carrot, peeled, finely chopped
- 1 celery stick, trimmed and finely chopped
- 2 x 400g cans brown lentils, rinsed, drained
- 400g can diced tomatoes
- 500ml (2 cups) vegetable stock
- 2 dried bay leaves
- 2 tsp dried oregano leaves
- ¼ cup chopped fresh continental parsley
- 25g (1/3 cup) grated parmesan cheese
Heat oil in saucepan over medium heat. Cook onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Stir in lentils, tomato, stock, bay leaves and oregano. Reduce heat to low. Simmer for 10 minutes or until mixture reduces slightly. Set aside for 5 minutes to cool. Discard bay leaves.
Process half the soup in a food processor until smooth. rEturn to pan. Cook, stirring, over medium heat until heated through. Stir in parsley.
Divide among serving bowls. Top with some grated Pparmesan.
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