Five Quick Tips For A Healthy Heart

Five Quick Tips For A Healthy Heart

by Cami Woomer

February is Heart Health Month. But it’s such an important topic, it deserves more than 29 days of attention. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States. And, in the U.S., someone has a heart attack every 40 seconds! Fortunately, there are many ways you can reduce your risk of heart disease through diet, activity, and daily lifestyle changes. The benefits of these quick tips can quickly add up and help you focus on heart health throughout February and year-round!

Eat healthy fats and avoid trans fats: Fat is necessary for a healthy diet, but not all fats are created equal. It’s important to look for healthy ones like polyunsaturated, saturated and unsaturated fats. Trans fat is the kind that can increase levels of LDL cholesterol in the bloodstream. LDL is considered negative cholesterol that can build up in the bloodstream and lower positive HDL cholesterol levels. To incorporate healthy fats in your meals, opt for “loin” cuts of meats; bake, broil, lightly sauté, stir-fry, or roast foods in olive oil or nut oils; and experiment with adding chia seeds, flaxseeds, and nuts to salads and snacks.

Opt for reduced sodium. Having too much sodium makes the body hold on to excess fluid, which increases blood pressure and adds extra pressure on the heart. Based on this, the simple act of choosing reduced sodium versions of packaged foods can go a long way to improving heart health. Select low or no-sodium soups, canned goods, and other prepared foods. Cook with spices rather than salt to reduce sodium in homemade cooking. And, check nutrition labels and opt for foods with lower sodium counts. Keep in mind the American Heart Association recommends no more than 2,300 milligrams of sodium per today!

Focus on omega-3 fatty acids. These powerful nutrients are found in many common foods, and they deliver health benefits across the board, from fighting depression and anxiety, to improving eye health, to reducing symptoms of ADHD in children. For heart health, they perhaps produce the biggest bang by:

•           Reducing triglycerides and blood pressure

•           Increasing “good” HDL cholesterol

•           Preventing blood clots

•           Reducing plaque and

•           Decreasing inflammation

To add more omega-3 fatty acids to your diet, seek out fish like salmon, albacore tuna (with water), mackerel, trout, and sardines, or plant-based products like walnuts, almonds, soybeans, and chia seeds, hemp seeds, and flaxseeds.

Get your fruits and veggies. This is always a healthy-eating go-to tip, as fruits and vegetables are good for you across the board. In terms of heart health, both fruits and vegetables are high in potassium and other nutrients that can lower blood pressure and prevent cardiovascular disease. Also, eating more fruits and vegetables can “fill you up,” making you less inclined to eat foods that are not as beneficial, such as meat, cheeses, and sugary snacks.

Plan, plan, plan. Too often, we find ourselves tired from a long day or pressed for time with busy schedules, and we opt for quick, unhealthy meals or snacks on the run. To offset this, a little planning can go a long way for heart health. Aim to spend some time on the weekends preparing vegetables, lean proteins, and whole grains to either grab as snacks or to reheat throughout the week. Stock up on pantry staples so that you can make healthy meals quickly. Also, prepare a grocery list for the week. Having a plan helps you stay on track and balance your meals.

Focusing on your heart health can be a lifesaver in February and year-round. And it’s never too late to implement these tips. Remember, every act counts! For more information, contact the fitness and nutrition professionals at the Glendale Sports Center managed by the YMCA. And for more support and guidance, check out the YMCA Blood Pressure Self-Monitoring Program offered at Glendale Sports Center

Cami is a nutritionist, DTR (Dietary Technician, Registered), and a Certified Health and Wellness Lifestyle Coach. She is involved in many YMCA programs, including Diabetes Prevention, Healthy Weight and Your Child, and Blood Pressure Self-Monitoring. Her passion is showing others how healthy habits are achievable and one of the greatest ways to feel your best.

Silence Of The Lambs

Silence Of The Lambs

The firing of Independence Institute’s Jon Caldera as a weekly columnist by The Denver Post is the latest of increasing number of voices stilled in Colorado and across the country for a real or imagined sin. Caldera’s crime was apparently talking about transgenderism without the sufficed sensitivity and in particular noted his belief that there are two human sexes. Caldera’s use of the word “transgender” rather than some other unspecified politically correct term which was, in and of itself, apparently a fire-able offense.

The firing made national news to which the principal Editor of the Post Lee Ann Colacioppo responded with an Editor’s Note. In it she denied the assertion of some that the Post did “not want to run conservative columns about issues surrounding sex and gender.” She declared conservatives could offer opinions on those subjects provided they used the correct “respectful language.” She noted that the Post reserved the right to edit any column and demanded that any columnist must work with them in a “collaborative and professional manner” to strive to the goal of “respective language,” implying that Caldera did none of the above. Caldera’s last column is online and contained only four short paragraphs on the sensitive subject. It is difficult to find exactly where in the column the disrespectful and insensitive words were located.

Even in its diminutive state we believe having a statewide paper like the Denver Post serves an important public service and we are generally hesitant to pile on the ever-increasing criticism of it, but this is too much even for this Editorial Board.

Caldera’s columns in the Post over the last four years have been at times humorously provocative, but never meanspirited or incendiary. Caldera heaped praise on the Post and Editorial Page Editor Megan Schrader who fired him. Anyone who has ever interacted with Caldera would find it difficult to take seriously the implication that he is not “collaborative” or “professional.”

The real reason for the firing in our minds is located elsewhere in the Editor’s Note where Colacioppo admits that some of the Post’s readers find “offensive” opinion columns that do not comport with the paper’s progressive bent. The Post works closely with the Washington Post reprinting their articles and even editorials. It is clear that the Post would like to emulate the Washington Post’s idea of a conservative in its “Turn Right” columnist Jennifer Rubin who is now more rabidly left wing than its “Turn Left” columnist. That apparently is the Post view these days of what Colacioppo described in her Note as exploring “a variety of subjects and feature[ing] a variety of voices.”

Jon Caldera

We understand the temptation. Every month we receive no small number of calls and emails demanding that we cancel Peter Boyles’ column. Boyles was once iconoclastic on the left and these days is more often iconoclastic on the right. Similarly, every time we run a guest editorial by Dr. Jack Van Ens, who is on the left side of the aisle and very much anti-Trump we get calls and emails demanding he be removed from our editorial page. Perhaps we are old fashioned, but why would anyone want to read just the same viewpoint over and over. Of course, one could refuse to read the columns one doesn’t agree with, but today’s cancel culture demands that voices one does not agree with must be silenced, permanently if possible. We think the Post greatly underestimates the intelligence of its readers and pays way too much attention to the twitter mob.

Our publisher certainly understands the new “cancel culture.” After 10 years being on radio, he was fired from 710 KNUS for making a one-line dark humor joke, which he genuinely regrets, about how boring the impeachment hearings were. The station was inundated with calls that he be fired, not by listeners who were very supportive of him generally, but professional “astro turfers” on the left. His firing by Salem Corporation was, of course, not sufficient for the professional astro turfers as he, his wife, and their 8-year-old son were then subjected to a barrage of the crudest, obscene death threats imaginable, almost all from people who never listened to the radio show or even previously knew it existed. They went after the associations he had long been part of, and many individuals he was friends with.

They, of course, also threatened this paper’s advertisers. Luckily, we at the Chronicle are used to it. On January 7, 2015, Islamic terrorists massacred 12 employees of Charlie Hedbo magazine in Paris, for cartoons they found “insensitive” and not sufficiently “respectful.” While many news publications including the Chronicle declared “Je suis Charlie,” the Chronicle took the extra step and printed on its editorial pages every offending cartoon. The employees of the Chronicle and our advertisers were threatened with every type of violence and death threat possible.

Most, but not all, of our advertisers refused to be intimidated and we were fortunate that many businesses rallied behind us and were repulsed by the tactics. The paper emerged stronger than ever. As far as most of us are concerned, as in 2015, it is once again “Je suis Charlie.”

 — Editorial Board

What Kills More Colorado Citizens — Drugs Or Law Abiding Firearms Owners?

What Kills More Colorado Citizens — Drugs Or Law Abiding Firearms Owners?

Conversely What Saves More Lives — Law Abiding Gun Owners Or Safe Injection Sites?

Just when you thought it was safe to go back in the water the trifecta of brilliance brings us back Safe Injection Sites to Colorado. The slicky boy approach of Senators Brittany Peterson (D-Jefferson County) and Kevin Priola (R-Adams County), members of the uni-party, have introduced Senate Bill 20-007 and Senate Bill 20-028 subtitles on treatment of the opioid and other substance use disorders and substance use recovery. These bills have meaning and I personally believe it is the return of safe injection sites that, after spending some time a year ago in Vancouver, I can tell you personally what a mythology it is that injection sites save lives. Right Albus?

To further my beliefs along, you all remember Le Central the French restaurant on Lincoln Street and 8th Avenue? The longtime home of Le Central? Asking price in 2015 was $1.1 million. Asking price in January $1.8 million. Informed sources tell the Glendale Cherry Creek Chronicle the building is now being leased by my close personal friends — The Harm Reduction Action Center. The home of Executive Director Lisa Raville. These people, I believe, are all indirectly involved with George Soros’s Open Society Foundations. They’re closing their doors on Colfax, across the street from the Capitol and opening now at 112 E. 8th Avenue.

The site has a giant parking lot to serve the heroin addicts of the Denver area and, btw, it’s much closer to the Governor’s mansion.

What did Barry McGuire say, “Look around you boy. It’s bound to scare you, boy.”

We now have the insanity of Red Flag, as the lawyers say, sidebar. It took just nine days for one of the first violations to drop on a very fine young police officer in Fort Collins. Now I know you all remember when the progressive left media outlets promised us that you could not possibly misuse red flag and everybody with room temperature IQ was surprised that it took nine days for it to happen.

Now just rationally think this through. What do you think if heroin injection sites are enacted? What will kill more residents of the Mile High City? Drug overdoses or law abiding gun owners. What will save more lives? Law abiding gun owners or safe injection sites. The answer is obvious.

Did you see the story last month about rat infestations at Lincoln Park? That, dear reader, is third world stuff. That stuff happens in Bombay, and now San Francisco, and now here. Did you notice the TV news showing guys with high pressure hoses washing off the sidewalks to clean up God only knows what interesting materials left behind by those brave victims of capitalism? Do you have any idea where that water goes?

When is everybody going to wake up?

Right now, as a skier, ski congestion starts on Friday, locks up I-70 until Sunday night. Give that 10 years. Colorado’s overpopulation predicament, as some predict, we will add another 5-million people in a very short amount of time. Toxic air, water shortages, endless traffic, species extinction, exhausted energy supplies and so much more.

I legitimately ask you, what direction is this state headed in? You, your children and grandchildren stand at the doorway. You pick. Because if you don’t, you know damn well they will. Watch the skies and where you walk.

— Peter Boyles