Overweight Tim Russert's Death Shouldn't Be Shocking

It was sad to hear that Tim Russert, NBC News' Washington bureau chief and the moderator of "Meet the Press," died Friday after suffering a heart attack. I enjoyed his show and he seemed like a good guy. I only wish that being a nice guy and good person could decrease your chances of having a heart attack. Unfortunately, it does not. However, there are strategies that you can can use to decrease your heart attack risks.

Tim Russert's Risk Factors

Mr. Russert was:

• Visibly overweight, had
• Diabetes,
• Coronary artery disease,
• High cholesterol,
• High blood pressure, and he had what appeared to be a
• Stressful job, that demanded
• Many hours of his time

That is the life the average American 50 years of age or older is living. We all just think that it's healthy because we are all living that way. However, that lifestyle is the formula for a heart attack and an premature death.

Risk Factors

This does not have to happen. Some risk factors, such as age, gender, and family history, cannot be changed. However, the other risk factors can be prevented, eliminated, and/or controlled.

Modifiable risk factors:

• Tobacco smoke
• High blood cholesterol
• High blood pressure
• Physical inactivity
• Obesity and overweight
• Diabetes mellitus
• Excessive stress
• Excessive alcohol consumption

What You Can Do

You should start by adopting:

• A healthy nutrition plan that limits "bad" fats and "bad" carbohydrates
• A healthy activity plan that includes strength training and cardiovascular exercises
• A smoke-free lifestyle
• A healthy sleeping pattern where you get 7 - 9 hours of "good" sleep, and
• A low-stress lifestyle

Next you should focus on getting to a healthy weight with a Body Mass Index of less than 25.

Mr. Russert died prematurely from lifestyle-related diseases. He was a victim of an unhealthy nutrition and activity plan. Tim Russert's death was sad, but could have and should have been prevented. He was a victim of poor lifestyle choices. Mr. Russert's unfortunate death should be a reminder to all of us that the choices we make today can have a lasting effect on our future.

Sometimes bad things happen to good people to serve as examples to us all. Start changing your life today, otherwise Tim Russert would have died in vain.

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Health Ranker - Senator McCain's Health

I wrote a blog post on the Health Ranker's Blog.

The post discusses the state of presidential candidate Senator John McCain's health. Check out the post here.

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Preventing Colon Cancer

Screening is great for early diagnosis and early diagnosis improves the probability of successful treatment. However, disease prevention always trumps disease screening.

Colorectal Cancers

Colorectal cancers are cancers that occur in digestive tract, either in the large intestines or the rectum. According to the National Cancer Institute:

• Over 150, 000 Americans will be diagnosed with a colorectal cancer
• Over 50,000 Americans will die from a colorectal cancer

Colorectal Cancer Risk Factors

Non-modifiable Risk Factors:

• Age over 50
• A personal history of colon cancer
• A personal history of colorectal polyps
• A personal history of inflammatory bowel diseases (e.g., ulcerative colitis and Crohn's disease)
• A family history of colorectal cancer
• Ethnic background (e.g., African Americans and Ashkenazi Jews)

Modifiable Risk Factors:

• A diet high in saturated fat
• A sedentary lifestyle
• Obesity
• Smoking
• Excessive alcohol intake
• Diabetes

Colorectal Cancer Prevention

You obviously can not change non-modifiable risk factors, so if you have any of these you should speak to your physician about starting your colorectal cancer screening before the age of 50. For some people with a family history of colorectal cancers, they should begin screening as early as puberty.

However you can change or eliminate modifiable risk factors by changing your diet, increasing your physical activity, losing weight, and/or taking certain vitamins.

Lifestyle Changes

Diet: Eat more fruits, vegetables and whole grains. Eat less saturated fats. In other words: eat more plant-based foods and fewer animal-based foods.

Activity: The American Cancer Society recommends at least 30 minutes of physical activity on at least 5 days of the week.

Weight loss: If you are overweight and especially if you are obese, losing weight will decrease your risk of getting a colorectal cancer.

These vitamins may also decrease your risk of colorectal cancer:

• A daily multivitamin containing folic acid or folate
• Calcium with Vitamin D
• Magnesium

You can ensure adequate amounts of these vitamins through diet and/or supplementation.

Change your life today. You do not have to get a colorectal cancer.

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

Stay Away From Smokers!!

I was reading this article from TIME magazine courtesy of CNN's website, and I began to get a little concerned.

Two nights ago I was at a T.G.I. Friday's watching basketball at the bar. No one was smoking at the time, but I could smell the smoke of someone who left before I arrived.

I wanted to see the game and there was no one smoking when I arrived, so I felt safe. But now, I regret the decision to sit at the bar or even in the restaurant at all.

Secondhand smoke

Secondhand smoke has been linked to a number of health conditions including:

• Lung cancer
• Breast cancer
• Cervical cancer
• Bladder cancer
• Heart disease
• Asthma in children
• Ear infections in children
• Low birth weight in infants

New Dangers

Everything I typed above I already knew about secondhand smoke. What I did not know was how fast these changes could occur. The article states that NNK blood levels can rise at a rate of 6 percent per hour. NNK is one of the many carcinogens found in cigarette smoke. I have spent many hours at social events in bars or lounges with smokers present. What was I thinking?

I also did not know that only 13 states prohibited smoking in all restaurants. That is ridiculous. I believe in a smoker's right to smoke, but I also believe in my right to breathe clean, non-disease causing air.

Now what?

After reading this article, I am going to stay away from any establishment that allows smoking inside. I work very hard trying to prevent disease in myself. I would hate to get lung cancer and die because I was having a beer with my co-workers.

I would encourage all non-smokers to stay away from smokers, while they are smoking. I would also encourage you to petition your state legislature to ban smoking in all businesses. I would encourage smokers to seek out a health care provider for tips on smoking cessation.

Sources:
The Mayo Clinic Plan

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Poor Americans Don’t Live as Long

I read this interesting article in the New York Times. The article is about the widening gap in life expectancy between Americans of different races and socioeconomic levels.

The article gives a great definition of life expectancy, which is “the average number of years of life remaining for people who have attained a given age.”

It is widely know that the gap between the haves and have-nots in America is increasing. However, I always thought this was limited to salary, income, and net worth. The United States is the richest country in the world and we supposedly have the best health care to go along with that. So, why should the life expectancy be so different?

The Problem

The researchers have a few explanations. They attribute the differences to education, health insurance, and racism.

Educated Americans:

• Have more money
• Smoke less
• Live in better neighborhoods
• Engage is fewer risky behaviors
• Engage in fewer unhealthy behaviors
• Have better health literacy
• Are more likely to look for health information online
• Are more assertive in regards to their health
• Are more compliant with medical treatments

Americans with Health Insurance are:

• More likely to attempt disease prevention strategies
• More likely to get check-ups
• More likely to have regular screening tests
• More likely to get and use prescription drugs
• More likely to have a disease diagnosed early

Americans in Minority Groups:

• Get less aggressive care
• Are given less medical information from health care workers
• Are assumed to be “less appropriate candidates” for certain procedures

The Solution

All Americans can increase their life expectancy regardless of their socioeconomic level, race, or health insurance status. While the income gap and the life expectancy gap is widening, the information access gap is narrowing. If you are reading this post, you obviously have Internet access. The World Wide Web can provide you with most of the health information you need. With a few simple lifestyle changes, we can all live into our hundreds.

Action Plan

• Get your health information from quality sites, such as WebMD and Mayo Clinic
• Get your age and sex appropriate screening test done ASAP
• Stop smoking
• Stop having unprotected sex
• Adopt a healthy nutrition and activity plan, such as the Don't Go Broke Weight Loss Plan.
  

I know it is a shameless plug, but I had to do it.

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

Transforming Americans' Approach to Health

I read this article about the American College of Preventive Medicine and the Partnership for Prevention joining forces. The two organizations want to change our health system's focus from disease treatment to disease prevention. I think that's a beautiful thing.

The two organizations want to attack heart disease first. Heart disease is the number one killer of Americans. Heart Disease will also cost Americans 450 billion dollars.

The two organizations have a numerous initiatives planned. However, their early focus appears to be increasing the use of low-dose aspirin. They estimate that the increased use of low-dose aspirin could save 45,000 lives a year.

I applaud these organization for seeing the light and looking for easy and cost-effective ways to prevent disease and death.

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Get Inspired Into Action

I was reading this article @ CNN.com and I was inspired. The article is about Pastor Keith Troy and the New Salem Missionary Baptist Church.

Pastor Troy has begun to help improve the physical health of his congregation. He decided to do this after one of his parishioners died from complications from diabetes and high blood pressure. Pastor Troy was tired of watching his male parishioners die from diseases that could have been prevented.

Take Action

To prevent another needless death Pastor Troy:

• Made a list with the names and phone numbers of all of his male members
• Requested that all of the men see a physician in the next three months
• Offered to help pay, if they could not afford it
• Offered to provide transportation, if they had none
• Monitored their compliance via the telephone

Less Talk, More Action

Many of us, including myself, go around preaching the gospel of weight loss and disease prevention; but we do not get any results. We don't get any results because talk is cheap.

Some of us, including myself, do not discuss health issues with certain people we love. We stay silent because we don't want to offend people or hurt their feelings. I guess we rather they die instead.

This article and the bold actions of Pastor Troy have inspired me to take some action. Being a good example and talking to people is not enough.

Action Plan

Here is what we need to do:

• Go get your annual check-up and age-appropriate screening test, if you have not seen a doctor in the last year. You don't want to be a hypocrite.
• Talk to all of friends and family members about improving their health
• Encourage all of your friends and family members to go to a doctor to get their annual check-up and age appropriate screening test
• If you can afford it and they cannot, offer to help them pay
• If you have transportation and they do not, offer to drive the
• Sit down next to them when they make the appointment
• Follow up with them after the visit
• Most importantly, if they need to lose weight, tell them to buy my Don't Go Broke Weight Loss Plan. That's what I would do if I loved someone. LOL!!

Seriously, actions speak louder than words, so change your life then actively help your loved ones change theirs.

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**
professional before starting or changing your diet or exercise program.**

The Secret to a Longer Life is in your Fridge

I was reading this article about a study from the United Kingdom that revealed that a few healthy habits can result in an extra 14 years of life. The formula is neither new nor miraculous. Eat lots of fruits and vegetables, don’t smoke, drink alcohol in moderation and exercise regularly.

The study tracked 20,000 people and found that those who followed the four health strategies lived on average 14 years longer than the other study participants.

Motivation

If you were looking for additional motivation to do the right thing, this study just may be the ammunition you need. We all know that healthy habits can result in a better quality of life but now there’s proof we can actually add years to our life.

What would you do with an extra 14 years? It’s worth considering as you seek to make healthy changes. It’s also worth considering the opposite. How would your life be impacted if you cut it short by 14 years? Smoking, drinking excessively and fueling your body with unhealthy foods can shorten your life span.

Back to the Future

Far too often we don’t consider the impact of today’s choices on our tomorrows. We may have fallen prey to the attitude of “life is short, enjoy it!” However, how enjoyable is life when out of control diabetes leads to the loss of a limb? Or worse, when your carpe diem choices cause a premature death?

Americans are long overdue for a reality check. Eating a healthy diet and exercising should be non-negotiable. Our bodies need the right kind of fuel to function properly. We need exercise. We were not meant to sit in chairs all day and stare at computer screens.

Easier Than You Think

Adopting a healthier lifestyle does not require a 2 hour gym workout or spending thousands of dollars on “designer” foods. The first step is to pick one health habit to change. Resolve to eat one more vegetable per day, or to exercise 20 minutes, three times per week. Focus on one change at a time and as that becomes a habit, add another change.

Small changes will add up and so will the years you have to enjoy them. Now that’s truly seizing the day!

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

Check Your Cholesterol Levels Before Heart Disease Levels You

Atherosclerosis is a disease that leads to heart disease, heart attacks and/or strokes. The controllable risk factors for atherosclerosis are high cholesterol, smoking, high blood pressure, diabetes, obesity, and sedentary lifestyle.

High Cholesterol

The number one controllable risk factor for having atherosclerosis is having high cholesterol. High cholesterol is indirectly dangerous because having it increases your risk of developing heart disease. If your cholesterol levels are high, lowering them can add many disease-free years to your life.

Blood Cholesterol Levels

In order to know if your levels are high, you need to have your blood cholesterol levels checked. Every adult should have their cholesterol checked at least every 5 years. You should have it checked more often if you have already been diagnosed with high cholesterol.

A complete blood cholesterol test is called a lipid panel or a lipoprotein profile. Before the test you must fast for at least 9 hours.

The lipid panel checks your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides (fat in your blood).

Lipid Panel Results

Your goal should be to have a:

• Total cholesterol less than 200 mg/dL
• LDL less than 100 mg/dL
• HDL greater than 60 mg/dL
• Triglycerides less than 150 mg/dL

What To Do

If your total cholesterol, LDL and/or triglycerides are too high or your HDL is too low, you should discuss treatment options with your physician.

Depending on your risk factors, your physician may suggest lifestyle changes and possibly prescribe medication(s).

Lifestyle Changes

You can actively improve your cholesterol levels with lifestyle changes.

1. Nutrition: Decreasing the saturated fat, trans fat, cholesterol and total calories in your diet will help decrease your total cholesterol, LDL, and triglycerides.

2. Activity: Increasing your physical activity will help to raise your HDL and lower your LDL.

3. Weight loss: Changing your diet and increasing your activity will help you to lose weight. Weight loss will further help to decrease your total cholesterol, LDL, and triglycerides while increasing your HDL.

Get your blood cholesterol levels checked and change your lifestyle today.

**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

Sources:

National Cholesterol Education Program

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**

New York City's Fight Against Obesity

In New York City, they have recently put into action a plan to phase out the use of artificial trans fats in all food service businesses. This is a great idea and I am glad to hear that other states are planning to start the same legislation.

Artificial trans fats are the worst type of fats, because they:

• Increase your LDL (bad) cholesterol
• Decrease your HDL (good) cholesterol

Artificial trans fats increase your risk of heart disease more than saturated fat do.

New York City's plan

On July 1, 2007 New York City's plan went into action. On that day, the city officially banned the use of artificial trans fats for frying, sauteing, grilling and spreading. There is an exception for products with less than 0.5 grams of trans fat per serving.

It has been difficult to find a replacement for artificial trans fats for baking, so food services are still allowed to use trans fats for deep frying cake batter and yeast dough. However, as of July 1, 2008, the bakers will also have to eliminate artificial trans fats.

The only exceptions to the rule are foods served in the manufacturer's original sealed packaging. So, they are allowed to sell a sealed bag of potato chips regardless of how much trans fat it contains.

Calorie disclosure

New York City has also passed legislation to force the fast-food chain restaurants to display their food's calorie count in an open area.

Many of the fast-food restaurants have been displaying their calorie counts for years. However, most of them displayed them in obscure places or only on their websites

The New York City legislation will require that the calorie listings be placed in an open location, so that customers are forced to see the calories before they purchase the food.

The Big Apple

I like New York City's proactive regulations to improve overall public health. This has probably been influenced by New York City's Mayor Michael Bloomberg, who is a known health enthusiast.

New York City has banned smoking in restaurants and bars. They have made purchasing cigarettes a burden by taxing them heavily. Now they are eliminating artificial trans fats and forcing restaurants to disclose their calorie counts. It is a beautiful thing.

We need Food Police

Americans are not helping themselves. Two out of every three Americans is overweight and that percentage is increasing. Childhood obesity is also becoming a bigger problem every day. We are not taking the necessary steps to police ourselves, so I think it is great that the government is getting involved.

Many people will argue that what they eat is their personal business. However, it is now obvious that Americans' poor health is hurting everyone.

The restaurants and food service businesses are fighting the new legislation. Obviously, they are fighting to protect their profit margins and not our health.

I hope the New York City plan works and more cities adopt similar policies. Many people will not appreciate these laws today, but our grandchildren and great grandchildren will.

Sources:

NYC Trans Fat

NYC Calorie Labeling

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Drive-thru Health Care

According to the CDC, almost 44 million Americans do not have health insurance. That''s 44 million people who have to pay out of pocket for their health care. However, basic health care is becoming more affordable because of walk-in clinics.

Wanted: Health Insurance

44 million Americans lack health insurance. Unfortunately, all of those Americans need health insurance. They not only need health insurance to get adequate treatment for illnesses and injuries, but also for disease prevention, screening and early diagnosis.

When people do not have health insurance they worry about what they will do if they get sick. That should be the least of their concerns. There biggest concern should be whether or not they have a disease that could be treated in its earliest stages. They should also be worried about preventing chronic diseases.

As adults, you should see a health care provider at once least every two years. You need to get physicals and have "get well" visits. Your weight, body mass index, body fat percentage, blood pressure, cholesterol, and blood sugar should be checked. Many expensive and debilitating chronic disease can be prevented with those simple tests.

Toilet paper, Deodorant and Health care

Do not let the lack of health insurance prevent you from seeing a health care provider. Walk-in clinics are a great option for basic health care. You can find these clinics in multiple locations. They are in certain Wal-Mart, Target, CVS stores and as stand-alone locations. At Wal-Mart clinics a typical Get Well visit cost less than 65 dollars. You can have your cholesterol, blood sugar and blood pressure checked. You can also have many common health ailments treated. Find a Wal-Mart Clinic near you here.

Wal-Mart is not the only place that offers walk-in clinic. Do a Google search or look in your yellow pages for a location near you. Go see a health care provider because prevention is cheaper than treatment.

Start losing weight today without breaking the bank using Dr. Kal's Don't Go Broke Diet.

Laugh and lose weight at the Laugh Out Loud Weight Loss Blog.

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**Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.**