Showing posts with label Womens Heart Health. Show all posts
Showing posts with label Womens Heart Health. Show all posts

Tuesday, March 5, 2013

Simple 7 Rule -Get Active. Be App Active


Apps to help you achieve


The American Heart Association recommends 150 minutes of moderate exercise a week.  30 minutes a day, 5 times a week! That can be a challenge for a lot of women- either she doesn't feel like she has enough time, or she doesn't have enough energy.  And if a lady hasn't been getting any activity, reaching that amount can seem impossible.  

I have a few suggestions, from personal experience and from other busy creative type friends, that can help even you get moving!

The St. Patrick's Day Run through downtown St. Louis- good training goal!

Couch to 5K- 
My friend Melissa LOVES the "5K Runner" app.  Can you jog for 1 minute?  You will jog 3 miles!  Over 8 weeks, you alternate jogging and walking, from 1 minute at a time up to the whole 5K.  Melissa listens to music on her iPhone, and the app quiets the music to instruct you to start running or to walk.  It helps you take the baby steps to toward that 5K that seem impossible. It allows you to jog at your own pace, and enjoy your music without checking your watch.  

For those less smartphoned, this blog post by the Scarlet Words has a printable schedule and real-life tips to make it easier.  You may just be amazed by what you can do!  

I started jogging again at the beginning of February.  Although I have jogged regularly before, it is still soooo hard to get back on the wagon, even after a small break.  Carving out the time in the morning may mean getting to the store later or having less time to get cute.  But I have been gradually getting up earlier so I can work in a 35 minute run and then a quick shower.  I talk myself out of bed by saying, "This is the only time all week that is just my time.  I have to do it!" I like jogging in the morning. It doesn't give me a chance to get distracted by other things, or think I need to keep working on business stuff rather than taking a break to run. 


The Freaky Alarm App- You'll want to throw your phone across the room, but at least you're up on time!

Making more time in your day- 
How do I wake up so early?  This alarm clock app!  The Freaky Alarm forces you to wake up, rather than silencing your phone and drifting back indefinitely into a sleepy abyss (because I never do that…not).  You have to answer mental math questions and do touch screen tasks, so your brain is awakened and you start thinking about your exciting day, which will hopefully include 30 minutes of physical activity!  Honestly, the alarm app is insanely annoying, but it works to get you out of snoozeville and into your new day, no matter what time of day.

Thank you for reading! ----Katie

The two designers of Scarlett Garnet Jewelry are writing a short series on how they incorporate American Heart Association's "Life's Simple 7" steps into their own lives.  Scarlett Garnet designed The Heart Nouveau Necklace to benefit the AHA, with 15% of each sale going to women's heart health education and prevention.  Explore what led Scarlett Garnet to Go Red for Women on an earlier blog post at ScarlettGarnetJewelry.Blogspot.com and follow them on Facebook.com/scarlettgarnet

Friday, February 22, 2013

Simple 7 Rule - Eat Better. Sharpening the Saw

Watch yo hands!

One of the things that makes eating a lot of fresh fruit and veggies more fun is an awesome knife! My roommate, Rosa's, father gave her a ceramic Shenzhen chef knife for the holidays, and it has rocked our world since.  It comes with its own instructions and warnings, but once you feel how easy it is to slice through a crisp cucumber with ceramic, you'll never go back to steel.  

Every time we rave about how much we like using the new knife, my roomie snaps a photo to send to her father (above).  
Row boat salad bowl available at Uncommongoods.com

If you've wanted to eat more fresh vegetables and fruit, but seem daunted by the amount of time it takes to prep and cut them, bring in something new to make it fun.  Not that you should go out and buy a whole new Ginsu knife set, but having a new cutting board, salad spinner, a pretty new salad bowl, even a new seasoning will make prepping healthy food that much more fun.  

The photo positive reinforcement doesn't hurt either. :)

Thank you for reading! ----- Katie


The two designers of Scarlett Garnet Jewelry are writing a short series on how they incorporate American Heart Association's "Life's Simple 7" steps into their own lives.  Scarlett Garnet designed The Heart Nouveau Necklace to benefit the AHA, with 15% of each sale going to women's heart health education and prevention.  Explore what led Scarlett Garnet to Go Red for Women on an earlier blog post at ScarlettGarnetJewelry.Blogspot.com and follow them on Facebook.com/scarlettgarnet

Wednesday, February 20, 2013

Simple 7 Rule - Eat Better. Eat your (Artichoke) Heart Out


You can't eat too many vegetables, and people don't get fat or lessen their heart health from eating too many vegetables.  

I know. Technically, you can eat too much of anything, and you could put on some poundage with over-processed or deep-fried veggies or dips.  But I keep this mantra in my head when I'm thinking about cooking for the week.  I don't plan out my meals, but I know that if I load up my cart with fruit and vegetables, there are limitless combinations I can put together, and I can eat as much of it at a time as I want.  I can GO TO TOWN on a bowl of roasted brussel sprouts guilt free.  And I can happily munch while updating Etsy at my computer on apple slices, rather than the chips that I default crave. 

Here are a couple of my current obsessions that I make several times a week, and a couple of hints that may help you get over some little obstacles.

Lots of seasoning and a vintage plate. 


Roasted Zucchini

- Pre-heat the oven (or toaster oven if you're living small!) to 400 degrees.  
- Slice 2 zucchinis into 1/2" thick rounds.  (For me, this the key.  Zukes sliced too thin and cooked get majorly wimpy and limpy and don't hold the flava as well.  Sliced thicker, and this squash has a crunchy outside and a hot and juicy inside that makes their natural flavor and your spices explode.)  
- In a bowl (or even on the pan- who needs a middle man to clean?)  toss zukes with 1TB olive oil (or your fave oil of choice, I am obsessed with sesame oil right now too).  If you don't like to measure ingredients while cooking (I don't), its better to go with less oil than more, because these puppies will be plenty juicy. 
-Add on pepper, a pinch of salt, oregano, and maybe something a little spicy if you like- maybe some cayenne or chipotle pepper.
-Bake for 8 minutes, flip the zukes on the pan, and bake for 5 minutes more, give or take to your preferred crispiness. I think they are perfect just before they start to get translucent. 
-Serve hot on a cute little vintage plate! 

This concoction barely warrants a literal recipe, its that easy and open to interpretation. 

I love to save some for my lunch the next day, knowing my future self will really appreciate my current self for creating healthy tupperwares of vegetables that are ready to grab on a busy morning. 

While you're chopping, make one for your rommie or for later.

Sexy Mexi Salad

-Spinach
-Romaine or other crunchy dark green lettuce.  (Go bagged if you need to.  I know. I want to shop at Farmer's markets every weekend and buy those big beautiful leafy greens too, and I often do.  But if you find that you aren't getting to all those pretty cruciferouses wilting in your fridge because you aren't finding the time to pluck, clean, dry and chop, just go right ahead and buy the bagged, and preferably organic, lettuce and broccoli, etc.  We are talking about your HEART HEALTH here, ladies.  Lets take out all the obstacles and get right to it.)
-Avocado, soft
-Tomato
-Cilantro
-Red pepper
-Canned corn or roasted corn (or frozen- see below)
-Red Onion
-Salsa
-Any other fruit or veggies in your fridge or freezer you need to use up.  Frozen peas? Throw them on.  Strawberries with 1 more day of prime eating? Slice em up.  Cucumber nub? Chop chop.  Some frozen veggies will thaw more nicely than others in time for your lunch, but just start trying a few!

Chop all of the above up, toss, then drizzle with your favorite salsa. Don't worry about the cheese, it doesn't add much flavor, and you've got so much going on here, you won't even miss it (or the calories). Forget about the dressing- your salsa and chopped fruits will provide enough juice.  If I am bringing my lunch to work, I try to keep the salsa and other juicy cuts separate from the lettuce in my tupperware by barricading them into a corner with the red peppers.  And if I find myself getting a little sick of chewing spinach all the time, I go heavier on the other ingredients and forget the rules of a traditional salad.  Whatever it takes for you to enjoy your salad and want to keep making more.

Whatever you have to do to eat more apples in the afternoon. 


Sliced Apples

-Clean apple
-Cut into slices

I'm just joking.  But seriously, I eat way more apples now that I slice them.  I just never wanted to bite into one.  It bothered my dry lips.  But now I eat one almost every day.  

Thank you for reading!  ---Katie


The two designers of Scarlett Garnet Jewelry are writing a short series on how they incorporate American Heart Association's "Life's Simple 7" steps into their own lives.  Scarlett Garnet designed The Heart Nouveau Necklace to benefit the AHA, with 15% of each sale going to women's heart health education and prevention.  Explore what led Scarlett Garnet to Go Red for Women on an earlier blog post at ScarlettGarnetJewelry.Blogspot.com and follow them on Facebook.com/scarlettgarnet

Friday, February 1, 2013

Go Red for Women- Ourselves!

When we originally posted the Anatomical Heart Necklace last year, we emphasized the symptoms that women have, in contrast to men, when experiencing a heart attack. Garnet told the story of her mother, Nancy Lee in a previous blog post. We spoke about heart disease as the #1 killer of women, and that women should educate themselves.

This year, as we started the design and marketing for the Heart Nouveau Necklace and linking to all the "Go Red For Women" and American Heart Association's recommended Life Simple 7 information, I started thinking.  If we were going to be talking about education and healthy lifestyles, we really needed to be practicing what we preached!

The Heart Nouveau Necklace, with benefits going to American Heart Association


Garnet and I are both fairly healthy women.  If we are together for business for a few days, we stock up on salad fixings, nuts, fruit, and maybe some wine. Ok, and some dark chocolate.  Even while travelling, we try to hold out for healthy options.  We hunt down the nearest Arby's for their Market Fresh sandwiches, and a Panda Express is our mecca for their steamed veggies.   We both jog, at our very different paces, and try to work that in to an insane travel schedule.

Road trip to Austin, TX for the Renegade Craft Fair.  Peanut Butter Puffin cereal, banana chips and Omega-3 Trail Mix are perfect color match with Scarlett Garnet Jewelry, and the healthy road trip snack while assembling jewelry from the passenger seat. 

As entrepreneurs, we feel the pressure to be working all the time.  There is always more jewelry to assemble, stones to wrap, emails to write, social media to update, writing to tweak, photos to edit, planning to do, supplies to order, show applications to complete….and on.  While we don't have children or a traditional 9-5 job, we do have this one big baby that has two websites and an Etsy store and is all over social media and around town.  I know I often have the bizarre day dream that I could get caught up if I just didn't sleep for the next week, but obviously that is not realistic, or heart healthy.  

We have decided to take this opportunity to share with our fans how we try to follow Life's Simple 7. We aren't perfect or experts.  We don't have the kitchens of Rachel Ray or the self control of saints.  I've totally devoured an entire bag of kettle corn in one sitting and I've accepted that.  We don't have the time management skills of that "Getting Things Done" David Allen dude, but we squeeze in what we can of Life's Simple 7 into our everyday routines.  Hopefully, by sharing, we can help some other women make the commitment to their own heart health..

american heart association

American Heart Association describes Life's Simple 7 here: http://mylifecheck.heart.org/
Get Active
Control Cholesterol
Eat Better
Manage Blood Pressure
Lose Weight
Reduce Blood Sugar
Stop Smoking

Please stay tuned and comment your own suggestions or ways that you've committed to your heart health.  We ladies need to help educate and encourage each other.  So lets do this! 



Thursday, March 8, 2012

Nancy's Heart


It was February 14th, 2007, when my mother, Nancy Lee Griebel, drove herself to the hospital. She was 59, the proud mother of four children, a devoted wife, an active volunteer in her community, an avid golfer and an accountant's assistant during tax season. Everything my mother did served to help people, it was just her nature to make sure that everyone else was taken care of, and she often put herself aside to do so. When she felt as if she had blacked out a few times that Valentine's morning, she finally decided to take care of herself. The doctors administered some tests to check her stress levels and blood pressure and sent her on her way. They told her they would be in touch regarding her results. After a few weeks passed by with no contact from the hospital, I remember her saying to us, "Well, no news is good news, I must be alright." We all assumed she knew best, after all, mothers always do.

On March 8th, 2007, I received a phone call from my little brother, Grant, while I was at work. "Something has happened to Mom, they don't know what but she collapsed at work and she's been rushed to the hospital. You need to come in town immediately." I still remember how his voice shook when he spoke and that I felt so terrible that the youngest member of our family had to be the one to call me with such heavy news. Without hesitation, I left work, sped home, packed bags (not ONE item of clothing in black, on the principle of hope) and rushed from Kansas City, MO to Omaha, NE in record time, less than 3 hours. I arrived at the hospital, stepped outside into sunny 70 degrees and briefly pondered the irony of such joyful weather on what I knew was one of the worst days of my life. I was scared to go inside but more scared not to, so somehow I managed my way in and up the elevator to the third floor where a nurse led me to the room. And then I saw her lying there in the hospital bed, my dad, Dave, my sister, Emily and our brother, Grant, by her side, everyone in a state of shock. "Carrie (the oldest sibling) is on her way from Tulsa." "What happened?" I asked, tears welling, brimming, spilling, chest heaving, heart pounding, shock. "Your mother had a heart attack at work, a girl in her office tried to resuscitate her before the ambulance arrived but she's been gone for a while. They think there's a strong possibility of brain damage..." choke, group tears roll, "is this real", I ask myself, "this is surreal. Mom's as healthy as an ox (except her smoking habit) she's only 59, that's too young for a heart attack, this can't really be happening...."

It certainly was happening. Once Carrie arrived, with all the immediate family members in place, the doctor felt the time was right to let us know that they could keep her alive by use of machines but that her brain was in a vegetative state. We all agreed immediately that Mom would never want to exist in such a way. It was just so beneath her, she was so vibrant and engaging and inspirational in life. We took a vote as a family and unanimously concluded that we had to pull the plug... I remember the moment her soul left the room and her hands went cold and there was such an odd moment of peace and then there was agony and so many tears. Our mother was gone, just like that, and no one even knew she was sick to begin with. It was that sudden. That surreal. In that moment, our lives changed forever.

The autopsy later revealed that one of her arteries was blocked over 80%, a fact that would have become known weeks earlier if the hospital had administered the right test. The Coronary catheterization (angiogram) involves injecting a dye into the blood stream that can be detected by x-ray to reveal blockages. It's mandatory to give a man complaining of chest pain and/or other heart attack symptoms this test, however, it's not mandatory to give this test to women having heart attack symptoms. Had they given mom this test, it would have revealed the blockage, she would have had surgery and she would still be here today. At first, we were outraged at the hospital for what seemed to be such obvious negligence. Some of us wanted to take the matter into litigation but our father didn't think it would honor her spirit in doing so. We realized from our experience that there is a humongous gap in communication between women patients with heart disease symptoms and the doctors and hospitals who are supposed to diagnose and treat those women. We found that many doctors weren't even aware of the symptoms and facts about women and heart disease and therefore were crippled in any effort to help. This gap in communication is what was taking the lives of our mothers, our sisters, our wives, our friends....something needed to be done! We decided to educate ourselves on the facts regarding women's heart health and planned an avenue of spreading our knowledge. We decided to host a golf tournament in honor of Mom at Oak Hill's Country Club in Omaha, NE, where we all grew up together and bonded over playing golf as a family. We called the golf tournament, "Nancy's Heart", and through all our efforts in reaching out to our networks as a family, we raised over $40,000 that we donated to the American Heart Association to use for research for women's heart health. The golf tournament, even though an obvious success, ended up being a one time only event. The emotional and physical energy me and my family put into the fundraiser was so taxing, it was just all we could handle at the time.

Fast forward to March 8th, 2012, five years later, heart disease is STILL the number one killer of women, taking far more lives than all cancers combined. There is still a huge gap in communication between doctors and patients in this matter. The most important thing is to let as many people know that heart disease IS the number one killer of women. Unfortunately, as is the case with all modern women who multitask- as care takers and breadwinners and mothers- there is no time for ourselves. We MUST take time for ourselves, keep a journal of our body's symptoms as we are in tune with ourselves and we must TRUST when something feels off, REPORT it to our doctors, friends, family members when we feel it and DEMAND the proper care and right tests. We HAVE to take care of our own hearts.

It's so easy to put ourselves last in order to take care of all our loved ones, but we need a reminder to take care of our hearts. As co-owner and designer of Scarlett Garnet Jewelry, I wanted to create a necklace to do just such a thing. Many people are now familiar with the Red Dress campaign, which is phenomenal to me that they've created such an awareness amongst women of all ages at risk. However, I see a gap in awareness due to age. Many women in their mid 20's up to early 40's don't realize that they, too, are at risk for heart disease. I wanted to create a design to speak to this generation of women, after all, they represent the future of our country. As a member of this age group, I see the Anatomical Heart Necklace to be something I would wear proudly and often (and do!), it's not as obvious as the red dress but I see it as a more universal design, something that one woman would give a knowing glance to another across the room in approval. Yes, we share the knowledge. We are armed to protect ourselves, to protect our mothers, grandmothers, sisters, friends, daughters. We are empowered by our knowledge to protect our hearts, good job that you are taking care of you and yours. I truly feel that educating this younger generation of women about heart disease is the best way to prevent unnecessary deaths from happening to other families.

So, listen up! Learn the facts! Here goes:

Heart attack symptoms in women are significantly more random and subtle then the symptoms in men. There's no chest pain followed by dramatic, Hollywood collapse. Instead, there are little things like shortness of breath, pressure or pain in the lower chest or upper abdomen, dizziness, lightheadedness or fainting, upper back pressure or extreme fatigue. These symptoms are so subtle and ordinary that many women ignore them or pass them off as the flu, acid reflux, or anxiety attacks. So how do women protect themselves? There are preventative measures such as not smoking, controlling certain conditions, such as high blood pressure, high cholesterol and diabetes, staying physically active, eating healthy foods, maintaining a healthy weight and reducing and managing stress. Regularly scheduled visits to the doctor are mandatory and keeping a journal of any strange body changes is highly recommended so that these things can be shared with your doctor to see if they're possible heart attack symptoms. As stated previously, we are in tune with our bodies and need to be honest with ourselves when something feels amiss.

After five years, I finally have the strength to tell my family's story. Heart disease robbed us of the most inspirational woman we all unanimously agree ever existed. I literally wear her name on my sleeve every day with the words, "Nancy Lee" tattooed on my left arm. Her spirit lives on in me and my family and her death nearly ruined us. Mom was the glue. Mom's are always the glue that keep every family together. In honor of Nancy Lee (Schulenberg) Griebel, Scarlett Garnet Jewelry offers the stainless steel and silver fill Anatomical Heart Necklace for $65. We've partnered up with Kansas City's Saint Luke Hospital to donate 15% of each necklace sale to fund research and education of women's heart health. They have provided a flyer of information that we will mail with each necklace purchased to educate the buyer but also to encourage spreading the knowledge. WOMEN - WE MUST PROTECT OUR HEARTS. Mine is made of steel, find your own hearts' strength and spread the word, protect your loved ones and always remember to protect yourself.

This is the hardest thing I've ever had to put into words. I thank Katie Miller, my business partner, who was one of my rocks when my mother passed. I thank St. Luke's Hospital for allowing us to donate to their worthy women's heart health department. I thank my family for all the good times we shared with mom and all the amazing memories we share. I thank all my friends who have been solidly there for me and I thank you, for reading this. Please forward it to all the women you love in your life. It will make a difference.

This is the information you will receive if you order a necklace to educate yourself and the women in your life!

The Heart Truth about the Hearts of Women

MYTH:
Women perceive breast cancer to be the leading cause of death in women
FACT:
♥ Heart disease is the leading cause of death in American women over the age of 35
♥ 1 in 4 women will die of some form of cardiovascular disease
♥ 1 in 30 women will die from breast cancer

MYTH:
Women and men will experience the same signs and symptoms of a heart attack
FACT:
♥ Women are more likely to have a ‘silent’ heart attack, one without clear signs and symptoms
Typical Symptoms
Atypical Symptoms
Crushing chest pain (radiates to neck, jaw, arm)
Unexplained exhaustion, fatigue, weakness
Accompanying nausea
Indigestion, squeezing, full feeling
Shortness of breath not associated with exertion
Discomfort in upper shoulder blades in back
Sudden rapid heartbeat
Discomfort in one or both arms
Unexplained dizziness or sweating not associated with exertion

MYTH:
Women seek immediate medical attention when experiencing signs and symptoms of a heart attack
FACT:
♥ Women believe only men have heart attacks
♥ Women do not recognize symptoms of a heart attack are often different than men
♥ Women are afraid of embarrassment if symptoms are false alarms and do not want to bother their physician
♥ Women delay seeking medical attention 4-6 hours longer than men

MYTH:
The standard exercise treadmill test provides accurate diagnostic information in both men and women
FACT:
♥ The standard exercise treadmill test has been analyzed/researched only in men
♥ Exercise treadmill testing alone is not accurate in detecting heart disease in women

MYTH:
Life expectancy after a heart attack affects men and women equally
FACT:
♥ 38% of women, versus 25% of men will die within one year of a recognized
heart attack
♥ 35% of women, versus 18% of men heart attack survivors will have another heart
attack within six years
♥ 46% of women, versus 22% of men heart attack survivors will be disabled with
heart failure within six years