Issue date: Monday, June 03, 2013
Sun exposure a possible cardiovascular benefit.
Concerned about sun exposure, premature aging of the skin and the added risk of developing skin cancer as a tradeoff for lowering blood pressure? Well, sunshine is not your only option to lowering blood pressure by increasing the release of NO. Consider a tried and true approach to wellness A.K.A. diet and exercise. The amino acids L-arginine and L-citrulline found in nuts, fruits, lean meats, and dairy directly create nitric oxide inside the cell. Exercise (walk, run, bike, lift weights etc...) requires that more oxygen be supplied to muscle tissue. Oxygen is supplied by circulating blood. The heart pumps with more pressure. The lining in your arteries release NO. Vessels relax and widen, allowing more blood to pass through with less pressure, the result, a lower blood pressure reading.
A steady flow of NO release throughout the day is no easy task. Truth be told, as we age our NO system becomes less efficient. Scientists attribute this to free radical damage, inactivity, and poor diet. To make matters worse, sun exposure promotes free radical damage. Confused??? Sometimes research does that. To date there are numerous evidence based approaches to managing hypertension that do not involve risk associated with sun-exposure - diet, exercise, smoking cessation, weight loss, limiting alcohol and medication to name a few.
Bottom-line, this recent study may brighten up your treatment option but...the evidence remains a little overcast. Further research is needed to weigh the heart health benefits of sunlight with the risk of developing skin cancer. To learn more about evidence based approach to managing your risk for heart disease please call or visit The Karen Yontz Center. We look forward to being your ray of hope.
Stop in at The Karen Yontz Center to pick up your copy of The Farm Fresh Atlas of Southeastern Wisconsin 2013. This guide will provide you with a listing of markets, roadside stands and on farm sales, along with an overview of seasonal produce so you can menu plan around what is plentiful. In addition to the hard copy you can also search online at www.farmfreshatlas.org/southeast.
A study from the American College of Sports Medicine suggests that yoga improves flexibility, cardiovascular health, markers of heart inflammation and quality of life. Thinking about giving yoga a try? Before you sign up for a class consider checking out Yoga Mastering the Basics. This introductory guide teaches you the basics and provides you with an understanding of the yoga principles along with illustrations that show you modifications for different abilities. The information in this book serves as a reminder that yoga is more than just stretching, bending and contorting your body into poses that appear unnatural. Instead yoga is a holistic practice of healing and well-being. To check out this book or one of the many resources available please stop by The Karen Yontz Center. We look forward to partnering with you on your wellness journey.
6 cups assorted fresh fruit in season (berries, melons, peaches, plums, etc...)
2 cups plain Greek yogurt
1 tablespoon ground chia seeds (optional)
1 teaspoon vanilla extract
2 tablespoons honey
½ teaspoon cinnamon
¼ teaspoon nutmeg
Wash, dry, and slice fruits. Place a layer of fruit in a glass bowl.
Mix together yogurt, ground chia seeds, vanilla, cinnamon, and nutmeg. Top fruit with a small amount of the yogurt mixture.
Continue to alternate ingredients to make two additional layers. Makes 2 servings.
Nutrition information per serving: 180 calories, 1 g fat, 3 mg cholesterol, 32 mg sodium, 40 g carbohydrate, 6 g fiber, 8 g protein
You can also prepare this recipe by serving the yogurt mixture as a dip for assorted cut fruit instead of layering the fruit and yogurt mixture.
Chia seeds are an optional ingredient but help provide thickness to the yogurt mixture as it swells to 10 times its original size. Chia seeds are also an excellent source of omega-3 fats and fiber. They can be found in health food stores and are sold as whole seeds or ground. If you buy the whole seeds, place in a coffee grinder or blender and then add ground chia seeds to the recipe (otherwise the seeds will be visible).