♦ 1  Title. When you see the title “Nutrition Facts,” you know this is the current information label approved by the Food and Drug Administration.

♦ 2  Serving Size. Is your serving the same size as the one on the label?  If you eat double the serving size listed, you need to double the nutrient and calorie values.  If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.

♦ 3  Calories. Are you overweight?  Cut back a little on calories!  Look here to see how a serving of the food adds to your daily total.  A 5’4″, 138-lb. active woman needs about 2,200 calories each day.  A 5’10”, 174-lb. active man needs about 2,900. How about you?

♦ 4  Daily Value. Feel like you’re drowning in numbers?  Let the Daily Value be your guide.  Daily Values are listed for people who eat 2,000 or 2,500 calories a day.  If you eat more, your personal daily value may be higher than what’s listed on the label.  If you eat less, your personal daily value may be lower.  For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value.  For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.

♦ 5  Total Fat. Aim low: Most people need to cut back on fat!  Too much fat may contribute to heart disease and cancer.  Try to limit your calories from fat.  For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.

♦ 6  Saturated Fat.  A new kind of fat?  No–saturated fat is part of the total fat in food.  It is listed separately because it’s the key player in raising blood cholesterol and your risk of heart disease. Eat less!

♦ 7  Cholesterol.  Too much cholesterol — a second cousin to fat — can lead to heart disease.  Challenge yourself to eat less than 300 mg each day.

♦ 8  Sodium.  You call it “salt,”  the label calls it “sodium.”  Either way, it may add up to high blood pressure in some people.  So, keep your sodium intake low — 2,400 to 3,000 mg or less each day.*
*The AHA recommends no more than 3,000 mg sodium per day for healthy adults.

♦ 9  Total Carbohydrate. When you cut down on fat, you can eat more carbohydrates.  Carbohydrates are in foods like bread, potatoes, fruits and vegetables.  Choose these often!  They give you nutrients and energy.

♦ 10  Dietary Fiber. Grandmother called it “roughage,” but her advice to eat more is still up-to-date!  That goes for both soluble and insoluble kinds of dietary fiber.  Fruits, vegetables, whole-grain foods, beans and peas are all good sources and can help reduce the risk of heart disease and cancer.

♦ 11  Protein.  Most Americans get more protein than they need.  Where there is animal protein, there is also fat and cholesterol.  Eat small servings of lean meat, fish and poultry.  Use skim or low-fat milk, yogurt and cheese.  Try vegetable proteins like beans, grains and cereals.

♦ 12  Vitamins & Minerals.  Your goal here is 100% of each for the day.  Don’t count on one food to do it all.  Let a combination of foods add up to a winning score.
Source: University of Iowa Hospitals and Clinics, 200 Hawkins Drive, Iowa City, Iowa 52242

Ask anyone who meditates regularly and they will tell you they receive mental, physical and spiritual benefits. Medical doctors often recommend meditation to help reduce chronic pain, stress, high blood pressure and anxiety.

Science has yet to fully explain how meditation works, but we can clearly say it has to do with the connection between the mind and body.
Psychology Today tells us, “Maybe meditation isn’t so mysterious after all. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex – brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This mental shift decreases the negative effects of stress, mild depression and anxiety.”

Meditation is simply the act of putting your attention on a single area of focus for a period of time. Specific focus distinguishes it from daydreaming, musing or fantasy. The word meditation means the emptying of the mind of thoughts, or the concentration of the mind on one thing, in order to aid mental or spiritual development, contemplation, or relaxation.*

Meditation comes in many forms. Transcendental Meditation, for example, focuses on a mantra, which can be a word, phrase, or sound that is repeated with every slow breath. Zen Buddhist meditation involves sitting in special positions as you direct your awareness to your posture and breathing. A third form is mindfulness meditation where you practice being aware of the present moment by observing your thoughts, feelings, and sensations, without making judgments or allowing yourself to think about the past or worry about the future.

Over the past 30 years mindfulness meditation has been shown to help in conditions such as insomnia, chronic pain, psoriasis, high blood pressure, fibromyalgia, and some psychiatric disorders. It has been shown to alter aspects of the immune, nervous, and endocrine system. Research suggests it may be particularly useful in helping people reduce anxiety and depression associated with illness.**

Any condition that’s caused or worsened by stress can be alleviated through meditation, says cardiologist Herbert Benson, MD, founder of the Mind/Body Institute at Harvard Medical School’s Beth Israel Deaconess Medical Center. “The relaxation response [from meditation] helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves,” Benson says. Tension and tightness seep from muscles as the body receives a quiet message to relax. As a cardiologist he recommends meditation to his patients with heart disease.

Some documented results achieved from meditation are:

• Immune Booster. Meditation also helps ward off illness and infections. In one study testing immune function, flu shots were given to volunteers who had meditated for eight weeks and to people who didn’t meditate. Blood tests taken later showed the meditation group had higher levels of antibodies produced against the flu virus, according to the study in Psychosomatic Medicine.

• Hot flashes. In a study in Menopause of 110 women going through menopause, those who participated in an eight-week mindfulness-based stress reduction program coped better with their hot flashes. Though the program didn’t significantly reduce the intensity of hot flashes, the women reported improved quality of life, better sleep, and less anxiety and stress.

• Depression. In a study in the Archives of General Psychiatry of people who had been successfully treated for depression, mindfulness-based therapy was as effective as antidepressants in preventing relapses.

• Pain. Long-term practitioners of mindfulness meditation handle pain better, a study in the journal Pain found. Anticipating more pain makes current pain worse; being attentive to the present helps prevent this. Another study in the same journal found that mindfulness meditation reduced pain and increased physical function in older people with chronic low-back pain.

• Heart Health. Countless studies have looked at meditation and heart health. Regular practice has been shown to significantly help high blood pressure over the long term, according to government-sponsored studies conducted at the College of Maharishi Vedic Medicine in Fairfield, Iowa.

If you want to have a healthy heart, alleviate stress, create more balance and lead a more centered life meditation may be the practice for you. To begin:

• Look for classes locally and visit three or more meditation centers until you find one that feels right to you.

• Experiment with different types of meditation. Find the method that works best for you.

• Check out DVDs that offer guided meditations if you can’t attend classes regularly.

• Create a schedule that includes meditation every day.

• Document your progress in a journal. Describe the changes you feel on your program.

• Stay faithful to the practice and don’t let yourself get sidetracked.

• Enjoy the peace meditation brings.

“PEACE. It does not mean to be in a place where there is no noise, trouble, or hard work. It means to be in the midst of all of those things and still be calm in your heart. ” ~ unknown

*Encarta Dictionary
**Center for Mindfulness in Medicine, Health Care and Society

Five questions to determine if stress is putting you at risk for heart disease:

1. Have you heard that stress can be a risk factor for heart disease? That’s because chronic stress exposes elevated, unhealthy, levels of stress hormones like adrenaline and cortisol. Studies have also found that stress impacts the way blood clots which increases the risk of heart attack.
2. How do you personally handle stress? One person may find an event joyful and exciting, but another person may find the same event miserable and frustrating. Certain people may handle stress in ways that make bad situations worse by reacting with feelings of anger, guilt, fear, hostility, anxiety, and moodiness whereas others may face life’s challenges with ease.
3. Do you know what people, situations or incidents trigger stress in your life? Stress can be caused by a physical or emotional change, or by a change in your environment that requires you to reconsider, adjust or respond. Stressors can be anything from minor hassles, major lifestyle changes, or a combination of both. When you are able to identify stressors in your life and manage them you will be able to release the tension cased by the stressors.
4. Do you have any of these going on in your life right now?
   • Illness, either personal or of a family member or friend
   • Death of a friend or loved one
• Problems in a personal relationship
• Work overload
• Starting a new job
• Unemployment
• Retirement
• Pregnancy
• Crowds
• Relocation
• Daily hassles
• Legal problems
• Financial concerns
• A need to be perfect
• Bottling up your emotions
5. Are you aware that when you are exposed to long periods of stress, your body gives warning signals that something is wrong? These physical, cognitive, emotional, and behavioral warning signs should not be ignored. They are flashing lights telling you that you need to slow down, reassess and manage. If you continue to be stressed and you don’t give your body a break, you are likely to develop health problems that can show up as heart disease.

Below are some common warning signs and symptoms of stress, according to WebMD.com.

Physical signs:

Dizziness, general aches and pains, grinding teeth, clenched jaws, headaches, indigestion, muscle tension, difficulty sleeping, racing heart, ringing in the ears, stooped posture, sweaty palms, tiredness, exhaustion, trembling, weight gain or loss, upset stomach

Mental signs:

Constant worry, difficulty making decisions, forgetfulness, inability to concentrate, lack of creativity, loss of sense of humor, poor memory

Emotional signs:

Anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, loneliness, negative thinking, nervousness, sadness

Behavioral signs:

Bossiness, compulsive eating, critical attitude of others, explosive actions, frequent job changes, impulsive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations

If you can identify with any of these stressors and warning signs it is time for you to get some help.
You may need a life coach to help you manage and prioritize your tasks, you may need to delegate your responsibilities, you may need to ask others for help, you may need to cut back on commitments, you may need to find physical outlets for your tensions such as exercise and sports, you may need to seek a financial repair specialist, you may need to seek counseling, or the help of an advisor, you may need to find a spiritual connection for yourself, you may need to learn new ways to cope with your life and find more examples of where you can experience joy rather than stress. The main point is not to ignore the warning signs and to prevent heart disease before stress claims you as a victim.

With the holiday season upon us some of us have mixed feelings. Getting together with friends and family can be both exciting and stressful. Flights, lines, delays, junk food, sugary treats, Uncle Fred, gravy, creamed vegetables, Aunt Clara’s desserts… all of these things can be stressful to the person who is trying to eat heart healthy. A small amount of thinking ahead can make all the difference and free you up to enjoy the parties and the get-togethers.
Here are some tips you can use to keep yourself healthy and still have fun during the holidays:

• Plan ahead and keep your heart healthy brain engaged. In every social situation take a moment to determine how much control you have over the menu. If you’re doing the entertaining, it’s a breeze. You make the food choices and stay with the heart healthy ones. If you’re going to Aunt Ida’s and you know she loves to cook with butter, sugar and salt come prepared with your own food. Take fresh veggies you can steam in the microwave, bring healthy snacks, like a handful of almonds or walnuts, and eat before you go.

• Be alert: Survey the buffet table before plunging in. Choose an appetizer size plate and begin with the freshest foods first. Avoid cheese, crackers and pastry. Stick with the veggies. (Having your own on hand keeps you away from the pigs in a blanket.)

• Eat for your heart, not your stomach, or your mood. Choose to eat with your long term goals in mind, not what your cravings are calling for. Many holiday standards are loaded with sodium (read the labels when you can), sugar (corn syrup is the biggest offender), and saturated fats. Select white meat turkey without the skin or a ham slice without the topping. Avoid the butter-laden mashed potatoes and gravy (unless you’ve brought a non fat packet of gravy and made your own.)

• Be a thinking drinker. Choose a beverage that is not high in sugar and alcohol. Sticking with wine or light beer is best. Avoid mixed drinks and seasonal corn syrup based festive drinks. Keep your consumption moderate and drink a glass of water between each drink.

• Keep your backside in motion. Exercise often takes a back seat during the holidays. If you’re visiting cold-weather climates and can’t easily go for a walk after meals, visit the local indoor mall and take a power walk to keep your body moving in the right direction.

• Skip dessert. Seriously. Unless it’s fresh fruit or frozen yogurt, pass. No good can come from pies, cookies, cakes and bon-bons. Unless they are made from non fat or low fat products and have reduced sugar and salt, you’re best without them. If you must, then have “just a taste” to satisfy your sweet tooth, then quit. One bite is all you need.

• Listen to your body. It will always tell you when enough is enough or when you need something special. Don’t skip on rest. Holidays can deplete the body, so try to get some healing quiet time and don’t neglect your sleep.

• Last but not least, enjoy the company. Ask questions of the people you are with; delve into their lives and find out what motivates them. Ask them to share a childhood memory with you. Learn something new about each person in the room. Help with the clean up. Learn a trick or a game to entertain the kids. Bring photos with you that many may not have seen in years. If a new person has been added to the family, make an effort to include them in the conversations and try to make sure they feel comfortable. Show a little extra kindness to everyone; you’ll feel a lot better, too.

Originally published in the Information Press, December, 2012

Four years ago I planted a cherry tomato plant in a container on the back deck. The first year it was a little disappointing in its production. Only a few tomatoes popped out and they were hard and not very appetizing. When it withered at the end of the season, I was tempted to pull it out, but then I read on a gardening blog, “The tomato plant is a tender, warm-season perennial that is grown as an annual in summer gardens all over the continental United States.” I thought, “A perennial huh, I should give it another chance.” Convinced of its potential to rethink its lame ways and become a bountiful plant, I left it in the pot and watched it miraculously survive a rainy and very cold winter. To my delight it came back with green shoots in April.

That summer I fed it plant food and watched it go nuts. The little cherry tomato plant produced 2″ and 3″ fruit. For the past three years it has resurrected, bigger and better, each year. We named it Lazarus. This plant is amazing. It has been producing fruit since June this year and  last week on November 10, 2012, I harvested more tomatoes for a Greek salad and there are still more green tomatoes ready to ripen.

This morning, from my garden in the front yard, I harvested a cucumber, basil, red and green peppers and an onion. I made an amazing salad for lunch all with home grown produce that I picked myself. Okay, there is something to be said for the California Coastal Indian Summer, but it’s November for crying tears and I can’t believe the bounty is still coming. It looks like there is one more round to go, so I should be able to enjoy this fresh salad one more time before Thanksgiving. You can also enjoy this great salad by purchasing organically grown produce at your local markets.

Join me in this festival of harvest – whether it’s unexpected or not.