active@stAte ARKANSAS STATE

UNIVERSITY

DEPARTMENT OF WELLNESS AND

HEALTH PROMOTION

Promoting Health and Wellness to the ASU Community

V O L U M E

F E B R U A R Y

2 0 1 3

38

IN THIS ISSUE

What is Heart Disease?

Prevention: What Can You Do?

Why Quit Smoking

Good v. Bad Cholesterol

Heart Attack Symptoms in Women

Get Fit on Route 66 Update

Local Events

New Recipe

For questions, comments, or suggestions, please contact

Lauren Matheson at lmatheson@astate.edu or

972-3974

Heart Health Month

In this month’s newsletter discover behaviors to lead you to a healthy heart! Find out the difference between good and bad cholesterol,

learn to recognize the symptoms for heart attack in women, discover why smoking is bad for your heart, too.

See how far our ‘Get Fit on Route 66’ participants have made it and check out the local events!

UPCOMING EVENTS

Friday Feb. 1st, National Wear Red Day!

Blue & You Fitness Challenge Registration begins Feb 1st!

Walk Warriors & Desk to 5k begin Feb 4th

Like us on Facebook! For articles, updates, and more, check us out at:

http://www.facebook.com/ASUWHP

Heart disease refers to several different types of heart conditions.

Coronary artery disease is a type of heart disease that occurs when a substance called plaque builds up in the arteries that supply blood to the heart.

Plaque is made up of cholesterol deposits, which can accumulate in your arteries.

Atherosclerosis is a condition that occurs when too much plaque builds up in your arteries, causing them to

narrow.

Cholesterol is a fat-like substance in the body. High levels in the blood can lead to heart disease and stroke.

What is Heart Disease?

Prevention: What Can You Do? Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure. Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person's excess body fat. Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. Don't smoke. Cigarette smoking greatly increases your risk for heart disease. So, if you don't smoke, don't start. If you do smoke, quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit. Limit alcohol use. Avoid drinking too much alcohol, which causes high blood pressure.

If you have high cholesterol, high blood pressure, or diabetes, there are steps you can take to lower your risk for heart disease:

Have your cholesterol checked. Your health care provider should test your cholesterol levelsat least once every five years. Talk with your doctor about this simple blood test.

Monitor your blood pressure. High blood pressure has no symptoms, so be sure to have it checked on a regular basis.

Manage your diabetes. If you have diabetes, closely monitor your blood sugar levels. Talk with your health care provider about treatment options.

Take your medicine. If you're taking medication to treat high cholesterol, high blood pressure, or diabetes, follow your doctor's instructions carefully. Always ask questions if you don't understand something.

Talk with your health care provider. You and your doctor can work together to prevent or treat the medical conditions that lead to heart disease. Discuss your treatment plan regularly and bring a list of questions to your appointments.

Source: Center for Disease Control, http://www.cdc.gov/heartdisease/what_you_can_do.htm

Why Quit Smoking?

Source: AHA: http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingSmoking/Why-Quit-Smoking_UCM_307847_Article.jsp

We know that smoking is terrible for your lungs. Smok-ers are 90% likely to develop lung cancer. What most don’t realize is that smoking is a risk factor for devel-oping heart disease, as well.

You can reduce your risk:

Smoking is the most important preventable cause of prema-ture death in the United States. Smokers have a higher risk of developing many chronic disorders, including atheroscle-rosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke. Controlling or reversing atherosclerosis is an important part of preventing future

heart attack or stroke.

You can modify or control six major independent risk factors for coronary heart disease:

Cigarette and tobacco smoke

High blood cholesterol

High blood pressure

Physical inactivity

Overweight or obesity

Diabetes

Smoking by itself increases the risk of coronary heart disease:

When it acts with the other factors, it greatly increases your risk from those factors, too. Smoking decreases your toler-ance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family histo-ry of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass

surgery, too.

Breathe clean air:

It's also important to avoid other people's smoke. The link between secondhand smoke (also called environmental tobacco smoke) and disease is well known, and the con-nection to cardiovascular-related disability and death is also clear. Each year about 38,000 people die from heart and blood vessel disease caused by other people's smoke. Nonsmokers who are exposed to secondhand smoke at home or at work increase their risk of developing heart dis-

ease by 25–30 percent.

Let healing begin today:

If you already have heart disease, you may think, "What good will it do me to quit smoking now?" But don't be dis-couraged. Your lungs can begin to heal themselves as soon as you stop harming them with more smoke. Heart disease can be prevented and controlled, but you must follow your

treatment plan — and quitting smoking is a big part.

Cost of smoking:

The American Heart Association has a smoking calculator that can help you determine how much money you can save by quitting. Here’s the link: http://www.heart.org/HEARTORG/GettingHealthy/QuitSmoking/QuittingSmoking/Why-Quit-Smoking_UCM_307847_Article.jsp

What is Heart Disease?

Good vs. Bad Cholesterol Cholesterol can't dissolve in the blood. It has to be transported to and from the cells by carriers called

lipoproteins. Low-density lipoprotein, or LDL, is known as "bad" cholesterol. High-density lipoprotein, or HDL, is known as "good" cholesterol. These two types of lipids, along with triglycerides and Lp(a) cholesterol, make up your total cholesterol count, which can be determined through a blood test.

LDL (Bad) Cholesterol When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, heart attack or stroke can result.

HDL (Good) Cholesterol About one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL). HDL cholesterol is known as "good" cholesterol, because high levels of HDL seem to protect against heart attack. Low levels of HDL (less than 40 mg/dL) also increase the risk of heart disease. Medical experts think that HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup.

Triglycerides Triglyceride is a form of fat made in the body. Elevated triglycerides can be due to overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level. Many people with heart disease and/or diabetes also have high triglyceride levels.

Lp(a) Cholesterol Lp(a) is a genetic variation of LDL (bad) cholesterol. A high level of Lp(a) is a significant risk factor for the premature development of fatty deposits in arteries. Lp(a) isn't fully understood, but it may interact

with substances found in artery walls and contribute to the buildup of fatty deposits.

Source: http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp Source: American Heart Association, http://www.heart.org/HEARTORG/Conditions/HeartAttack/WarningSignsofaHeartAttack/Heart-Attack-Symptoms-in-Women_UCM_436448_Article.jsp

Good vs. Bad Cholesterol

Source: American Heart Association, http://www.heart.org/HEARTORG/Conditions/HeartAttack/WarningSignsofaHeartAttack/Heart-Attack-Symptoms-in-Women_UCM_436448_Article.jsp

Heart Attack Symptoms in Women Heart Attack Signs in Women

Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.

Pain or discomfort in one or both arms, the back, neck, jaw or stomach.

Shortness of breath with or without chest discomfort.

Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

“I thought I had the flu...”

Even though heart disease is the No. 1 killer of women, women often chalk up the symptoms to less life-threatening conditions like acid reflux, the flu or normal aging.

“They do this because they are scared and because they put their families first,” Goldberg said. “There are still many women who are shocked that they could be having a heart attack.”

A heart attack strikes someone about every 34 seconds. It occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off completely. This happens because the arteries that supply the heart with blood can slowly become thicker and harder from a buildup of fat, cholesterol and other substances (plaque).

Many women think the signs of a heart attack are unmistakable — the image of the elephant comes to mind — but in fact they can be subtler and sometimes confusing.

Take Care of Yourself

Schedule an appointment with your healthcare provider to learn your personal risk for heart disease. You can also learn your risk with our Heart Attack Risk Calculator.

Quit smoking. Did you know that just one year after you quit, you’ll cut your risk of coronary heart disease by 50 percent?

Start an exercise program. Just walking 30 minutes a day can lower your risk for heart attack and stroke.

Modify your family’s diet if needed. Check out these healthy cooking tips. You’ll learn smart substitutions, healthy snacking ideas and better prep methods. For example, with poultry, use the leaner light meat (breast) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.

A S U D e p a r t m e n t o f W e l l n e s s a n d H e a l t h P r o m o t i o n

Personal Training Program

For more information or to set up your

Initial Consultation please contact:

Lauren Matheson

lmatheson@astate.edu

972-3974

Personal Training Packages

FREE Fitness Assessment with purchase of any package

Individual Packages

1. FA and 1 Session $20.00

2. FA and 3 Sessions $30.00

3. FA and 5 Sessions $45.00

4. FA and 8 Sessions $75.00

5. FA and 12 Sessions $100.00

6. FA and 16 Sessions $150.00

Buddy Packages

1. FA and 3 Sessions $55.00

2. FA and 5 Sessions $65.00

3. FA and 8 Sessions $90.00

4. FA and 12 Sessions $120.00

5. FA and 16 Sessions $200.00

Now is the time to take your health and wellness to the

next level. The Department of Wellness and Health

Promotion is now offering Personal Training. You will

have the opportunity to set goals, find your starting

point through physical fitness testing, receive an

individualized exercise program, and work one on one

with our staff.

Don’t wait... There are limited spaces available. This is

a first come first serve opportunity. There will be a

waiting list if needed, and when a trainer opens up, the

next client will be called to start their program.

Register using Group Code:

ASU

Contact lmatheson@astate.edu for more information.

Spring 2013 HPESS Workout Hours

Fitness Room

Monday - Thursday…………………………………...7:30am - 7:00pm

Friday…………………………….…………..……..…..7:30am - 5:00pm

Free Weight Room

Monday - Thursday……………….………….……..11:00am - 7:00pm

Friday……………………………………….…………11:00am - 5:00pm

ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the

Arkansas Department of Health Tobacco Prevention and Cessation Program called

"Strike2Quit."

Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips

that can help smokers learn more about smoking cessation and serve as an effective smoking cessation tool. The game is

available for download on smart phones and iPads and is now available FREE in the iTunes store.

https://itunes.apple.com/us/app/strike2quit/id579625074?

ls=1&mt=8

The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log. Visit the website

to learn more about this smoking cessation tool! http://www.strike2quit.com/

ASU Wellness and Health Promotion Group Exercise Schedule Spring 2013

TIME Monday Tuesday Wednesday Thursday Friday

10:30am 10:45 am

Walk Warriors begins 2/4

Walk Warriors begins 2/4

Walk Warriors begins 2/4

Walk Warriors begins 2/4

Walk Warriors begins 2/4

11:00am 11:45am

Circuit Training

Circuit

Training

Circuit Training

12:00pm 12:45am

Water Aerobics

Water Aerobics

Water Aerobics

12:00pm 12:30pm

Pilates

Pilates

12:15pm 1:00pm

Yoga Yoga Yoga

12:30pm 1:00pm

Core Training

Core Training

4:00pm 4:45pm

Desk to 5k begins 2/4

Desk to 5k begins 2/4

Desk to 5k begins 2/4

5:15pm 6:00pm

Step & Tone Zumba Step & Tone Zumba

5:15pm 6:00pm

Circuit Training

Water Aerobics

Circuit Training

Water Aerobics

5:20pm 6:00pm

Desk to 5k begins 2/4

Desk to 5k begins 2/4

Classes will begin on the first day of the spring semester, unless otherwise noted.

All highlighted classes are held in the HPESS building on the 3rd floor Dance Studio

Circuit Training Classes will be held in the Fitness Room on the 1st Floor

Yoga classes will be held on the 1st floor in the Gymnastics Room (112)

Desk to 5k will meet in 1st floor lobby area of the HPESS building.

Walk Warriors will meet at the Fountain

ASU's Center for Digital Initiatives has recently developed a smoking cessation tool for the

Arkansas Department of Health Tobacco Prevention and Cessation Program called

"Strike2Quit."

Strike2Quit is a three-level simulated bowling environment integrated with Facebook and populated with useful quit tips

that can help smokers learn more about smoking cessation and serve as an effective smoking cessation tool. The game is

available for download on smart phones and iPads and is now available FREE in the iTunes store.

https://itunes.apple.com/us/app/strike2quit/id579625074?

ls=1&mt=8

The CDI has also developed a website for the game, which includes quit tips and a smoking cessation log. Visit the website

to learn more about this smoking cessation tool! http://www.strike2quit.com/

Upcoming Local Events

Name—Miles Traveled—Last Checkpoint

1. Stacy Walz—78 miles—McCook, IL

2. Melodie Philhours—69 miles—McCook, IL

3. Susan Roehrig—62 miles—McCook, IL

4. Carol Barnhill—44 miles—McCook, IL

5. Rhonda Curbo—39 miles—McCook, IL

6. Peggy Hunt—38 miles—McCook, IL

7. Laura Surdyk—35 miles—McCook, IL

8. Pradeep Mishra—34 miles—McCook, IL

9. Catherine Calloway—28 miles—McCook, IL

10. Kelly Tidwell—27 miles—McCook, IL

10. Tracy Woodruff—27 miles—McCook, IL

Upcoming Local Events

St. Bernard’s Medical Center Healthy Heart St. Bernard’s Medical Center Healthy Heart

2 Mile Run/Walk2 Mile Run/Walk

Feb. 23rd, 2013 9:00 am

Jonesboro, AR

Register: http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6406

Arkansas State Women'sArkansas State Women's Basketball 4Kay Basketball 4Kay

Run/WalkRun/Walk

Feb. 23rd, 2013 12:00pm

Jonesboro, AR

Register: http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=12976

Central Outdoors D.A.R.E. To Run 5KCentral Outdoors D.A.R.E. To Run 5K

Feb. 9th, 2013 3:00pm

Jonesboro, AR

Register: http://www.ageeracetiming.com/events/73/

Heart Healthy Food Guide

Sesame Tuna Salad

Toasted sesame oil transforms a humble staple like canned tuna into an elegant supper. We love the crunch of napa cabbage in this salad, but romaine lettuce or spinach leaves would also work if you happen to have that on hand.

Mexican Grilled Corn

Street vendors across Mexico sell this style of roasted or grilled corn—topped with mayonnaise, chili powder and Cotija cheese. You can serve the unadorned corn on a platter with small bowls of the

sauce, cheese and lime on the side so everyone can make their own.

Balsamic Marinated Chicken

Sweet-tart balsamic vinegar spiked with garlic and Italian seasoning makes a fast and flavorful mari-nade for chicken. Serve with sliced tomatoes and grilled eggplant slices or asparagus.

Balsamic Marinated Chicken

Per serving: 170 calories; 7g fat ( 1 g sat , 5 g mono ); 63 mg cholesterol; 23 g protein; 1 g carbohydrates; 250 mg sodium; 200 mg potassium.

4 Servings Prep Time: 5 minutes Marinated Time: 1 hour Cooking Time: 15 minutes

Ingredients

Cooking Instructions

Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well combined.

Place chicken in shallow dish or 1-gallon sealable plastic bag. Add the marinade and place in refrigerator for at least 1 hour or up to 12 hours. Remove from marinade and pat dry.

Pre-heat grill to medium-high or position a rack in up-per third of oven and preheat broiler.

To grill: Oil the grill rack (see Cook Tips). Grill the chicken, turning once, until an instant read thermome-ter inserted into the thickest part registers 165F, 4 to 8 minutes per side.

To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place chicken on the foil. Broil, watching carefully and turn at least once, until and instant read thermometer reads 165F, 10 to 15 minutes.

Cook’s Tips

It’s difficult to find and individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields the 4 ounce proportion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven baked chicken fingers. If you can only find chicken breasts 8 to 9 ounces each, you’ll only need 2 breasts for 4 servings. Cut each one in half before cooking.

Oiling a grill rack before you start grilling foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill). When grilling deli-cate foods like tofu or fish, it is helpful to coat the food with cooking spray.

To Make Ahead

Cover and refrigerate the marinade for 3 days. Mari-nate the chicken for up to 12 hours.

1/4 cup extra-virgin olive oil 1/4 cup balsamic vinegar 2 cloves garlic, minced 1 tablespoon Italian seasoning 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1-1 1/4 pounds boneless, skinless chicken breast

Heart Healthy Food Guide

Maple-Cinnamon Applesauce

Turn fresh fall apples into delicious maple-and-cinnamon-spiked homemade applesauce with this easy recipe.

Black Bean & Salmon Tostadas

Pickled jalapeños, cilantro and avocado perk up convenient canned salmon for a quick tostada top-ping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked

with diced tomatoes and onions or salsa.

Feta and Herb Dip with Crudites

Lots of freshly chopped herbs add zing to our white bean dip. Serve with assorted vegetables, such as baby carrots, bell pepper strips, radishes, snow peas, broccoli and cauliflower florets.

Maple-Cinnamon Applesauce

Per serving: 77 calories; 0 g fat; 29 g carbohydrates; 2 g fiber; 1 mg sodium; 127 mg potassium. 7 Servings—half cup each Prep Time: 20 minutes Cooking Time: 30 minutes Ingredients 6 McIntosh or other tart apples, peeled and cut into 1-inch pieces 2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces 1/4 cup water 2 tablespoons pure maple syrup 1/2 teaspoon ground cinnamon Cooking Instructions Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes. Mash the apples to the desired consistency and stir in maple syrup and cinnamon.

Heart Smart Shopping Tips

Vegetables & Fruits: Fruits and vegetables that are deeply colored through-out, such as carrots, spinach, peaches and berries, tend to be higher in vitamins and minerals than others, such as potatoes and corn. Don’t buy lots of fruit juic-es. It doesn’t provide the fiber whole fruit does and it’s not as satisfying to your hunger. Milk, Cheese, Butter & Eggs: Buy fat-free (skim) or low-fat (1%) milk. Choose fat-free, low-fat, or reduced-fat cheeses. Choose soft margarines that contain “0 grams trans fat” instead of buying butter. Meat, Poultry, Fish & Nuts: Prepare more fish. You should eat one serving of grilled or baked fish at least twice a week. Good exam-ples are salmon, trout, and herring. Choose cuts of red meat and pork labeled “loin” and “round”. Buy “choice” or “select” grades of beef rather than “prime”, and be sure to trim off the fat before cooking. For poul-try, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). Try the skinless chicken. Bread & Baked Goods: Choose whole-grain, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. Whole grains should be first listed on the ingredients. Limit doughnuts, pies, cakes and cookies.

All recipes can be found at www.heart.org. Just type in the name of the desired recipe and prepare to transform your meals with a heart healthy twist.

Meet Our Staff

Savannah Harrington

Fitness Staff

Lauren Matheson

Interim Director of Wellness and Health Promotion

Darius Davis

Health Promotion Intern

Surya Nallamala

Exercise Science Intern

Thank you for taking a few moments of your time to read the Wellness and Health Promotion Newsletter. If you have any questions regarding information, programs, or events within the newsletter, do not hesitate to ask.

Thank you,

The Department of Wellness and Health Promotion

Kasey Welsh

Zumba Instructor

Julie Morrow

Yoga Instructor