Embrace Your Heart Blog

Are You Suffering From Female-itis?

Eliz Greene — Thu, 10 Jun 2010 14:28:47 +0000

Does your to-do list feel more like a guilt-list?

Are you so overwhelmed by all the things you should be doing that you feel like you never get anything of real value accomplished?

You may be suffering from Female-itis!

As women, we are programmed to handle many commitments and responsibilities at the same time. However, this juggling act can cause us to lose track of what is important and become overwhelmed.

As a small business owner with a home office, it is a daily struggle to determine what I should do. Then my female-itis kicks in and I start beating myself up about how I should be more organized or more efficient. I dwell on the things I can’t seem to get done or the things that I somehow think I should be able to accomplish but can’t find the motivation or energy to complete. I spend far more time thinking and worrying about what I’m not getting done, rather than focusing on what is possible, or actually enjoying the completion of a task. This kind of stress isn’t healthy or productive.

So how do you fight the female-itis? You do it 15-minutes at a time! The 15-minute gift came to me from international productivity expert Neen James… and what a gift it is! She recommends managing your day in 15-minute chunks. It seems so simple – but it works so well! I set the timer on my iPhone, choose a task, and set to work. I am focused on just that task. If the phone rings, I don’t answer it. If my e-mail dings, I ignore it. It is amazing what you can accomplish in just 15-minutes. You may not finish a large project, but you’ll create momentum. Doing something you dread (such as bookkeeping) for just 15 minutes doesn’t seem so terrible.

Think of what you could accomplish – not just for work, but for yourself:

take a walk
eat something healthy
read a book and relax
call a friend
so many things to care for yourself are possible in 15 minutes.

Along with managing your day in 15-minute chunks, Neen also recommends a change in thought process. Rather than saying, “Oh, I didn’t have time to get that done.” Try saying, “I didn’t choose to use my time on that today.” This was a very powerful change for me. Rather than feeling guilty about not finding the time for something, I am very positively stating I chose to do something else with my time. As the end of the school year approaches and kids are home for the summer, this will be a very valuable tool. Choosing to spend time with your family is a valid choice and should be celebrated.

I invite you to use the 15-minute gift to fight your own female-itis. Give up the guilt and feel good about the things you choose to accomplish today…. and get Neen’s book, Secrets of Super-Productivity - you won’t be sorry!

Eliz Greene survived a massive heart attack while seven-months pregnant with twins, struggled to lose the 80 pounds gained during her pregnancy, and searched for a way to hold on to the perspective and passion she found in her near-death experience. Drawing on her background as an adaptive movement specialist, Eliz developed simple strategies and tips to help other busy women be more active, eat better and manage your stress.

As the Director of the Embrace Your Heart Wellness Initiative, Eliz travels the country energizing and inspiring audiences in keynotes and workshops on women’s heart health. She writes one of the top 50 health and wellness blogs. Find more at www.EmbraceYourHeart.com.

Busy Woman’s Guide to CPR

Eliz Greene — Tue, 01 Jun 2010 14:41:00 +0000

Would you know what to do if someone you love needed CPR?

Saving a life may be easier than you think! Many people worry they will do something wrong and hurt the person they are trying to help. Others are grossed out by the idea of mouth-to-mouth. As someone who needed and received CPR, I can tell you – I want you to try to help me. Seriously! If I need CPR, I’m already dying – you can’t make it worse! You can learn Hands-Only CPR and be ready to save a life in a matter of minutes.

What should you do?

June 1 – 7 is National CPR & AED Awareness Week this week check out listings for CPR training in your area and get trained.

Right now, please take a few minutes to watch my video and learn the basics of Hands-Only CPR. With it you CAN save a life.

Pass this along — let’s make sure everyone knows how to save a life!

You can also get the CPR Anytime kit at CPRanytime.org

Watch this video for information on using an AED:

Learning to save a life is quick and painless – be a hero and be prepared!

Hey! Quit Picking On My Friends. Why I Thank A Farmer!

Eliz Greene — Wed, 26 May 2010 18:25:47 +0000

One of the more interesting changes in my business over the last year has been the opportunity to present stress management programs for farmers. At first this didn’t seem to be a good match for me. I’m a city-girl, very much removed from the world of agriculture. However, here’s the thing: people are people. We are all trying to live our lives, raise our kids, and keep our heads above water financially … and we all have stress.

It has been an honor to share my knowledge with farmers. The knowledge they’ve shared with me has been incredible. What I didn’t know about agriculture could fill one of those huge silos you drive by on the highway.

I’ve met hundreds of farmers this year in the stress management programs – even more on Twitter and Facebook, and had the opportunity to visit two farms. One thing I know for sure is that farmers are under amazing pressure and stress.

Which is why the video just released about animal cruelty on an Ohio dairy farm is so upsetting. I watched exactly 33 seconds of this video. It is disgusting.

But, excuse me, are we to assume this abuse is common practice on dairy farms?

I cannot for a minute imagine any one of the farmers I’ve met kicking or smacking an animal in the head for what appears to be pure enjoyment. That is just ridiculous. Shame on anyone who believes the honest, hardworking farm families of this country would be so evil.

So, why does this rile me up so much? I guess it is the Girl Scout in me. There are groups whose mission is to end animal agriculture in America. Yes, they’d like us all to be vegetarians. It isn’t honest or fair (one of the lines in the Girl Scout law) to attack the people at the heart of our nation to further this mission.

Yes, as a country we are alienated from agriculture. Most of us have no idea how our food is produced. We are not however alienated from people. Would you suspect your neighbor, co-worker, or the checker at the grocery store of animal cruelty? Why are we so easily lead to believe it of people who have committed their entire lives to the care of the land and their animals?

So this Girl Scout is standing up and saying, “Hey! Stop picking on my friends!”

If you see or read something alarming about what happens on farms, check it out before you believe it. Even better ask a farmer on Agchat.

It isn’t fair to have good people attacked and I’d like you to help make it a litter better. Could you please – send a “Thank A Farmer” message out today on Facebook or Twitter. Our farm friends need to know we are thinking of them!
Here’s mine:

Hey farmers, please know there are people out here who honor and value you and your hard work to put #food on our tables. That’s why I ThankAFarmer!

Why Women Should Embrace the “Man Cave”

Eliz Greene — Fri, 21 May 2010 16:24:44 +0000

Do you have a “man cave” in your house?

Think about it.

Man caves can take on many different shapes such as a garage, workshop, or den. Perhaps it is the recliner, remote and television combination or even the computer. One woman recently told me her husband just got a portable man cave in the shape of a new iPad!

What ever shape the man cave takes, when the man in your life enters it he is completely involved, distracted from everything else going on around him. No sound, no request, nothing can penetrate the walls of the man cave.

This can be very annoying.

Guess what?

Men and women are different! No kidding, right?

One very significant way we are different is in how we handle stress. Finding ways to relax and manage stress is essential to heart health for both genders, but we go about it very differently.

Men seek to be distracted from the things causing them stress, while women seek to “talk it out.”

Women need to vent, process, or otherwise verbally work through stress. Men need to get away from stress, let things calm down and relax.

The man cave may not make sense to you, but it might just be essential to your man’s health. You may not understand why the game is so engaging, the woodworking project takes so much focus, or why playing golf or going hunting or fishing is so important, but this is how he processes stress. The important thing to you is that it works for him!

Trying to get him to talk about his bad day isn’t going to help him manage his stress. It may make it worse. He just needs to be distracted by something else. Yet, if he enters the man cave when you need to talk through your stress – that is a problem too.

So, what can you do?

Learn to embrace the man cave!

Here are some ideas:

Don’t take it personally: Really, it isn’t about you. Understand that escaping life’s stressors and being distracted is important to managing his stress.
Give a little, get a little: When you need to talk something out, try saying something like this. “Honey, I know you need some time to unwind right now. If you have a few minutes later, I really need to talk to you about something that happened today that is really bothering me.” You’ll be much more likely to get a willing listener if you let him choose when to listen rather than springing it on him or demanding his attention.
Call a friend. Women who maintain positive relationships with other women are 30% less likely to develop heart disease. Think about it. If we process stress by talking about it, having a good female friend in your life can significantly reduce your stress! So, call her up, grab a cup of coffee, and vent – it is good for your heart.
Get your own cave! In many ways men are better at managing their stress. After working hard all day, they often come home and do something to take care of themselves – while we will come home and do another load of laundry. Rather than getting upset at the inequity – perhaps we should take a lesson. Drawing a line around some space and time in your day just for yourself is very important. Women often find it very difficult to take time for themselves. But think about it. Would the world come to an end if you spent a half-hour reading a good book, enjoying a bath, taking a walk, or (gasp) watching the game with your husband? No, it wouldn’t! You’d feel better and be better able to care for those you love.

Embrace the man cave and both reduce your stress and his!

Are You Satisfied with the State of Women’s Health in America?

Eliz Greene — Fri, 14 May 2010 15:05:55 +0000

When it comes to making sure American women receive the medical treatment they need and deserve, are we doing a good job?

Is research doing enough to create drugs and devices that are safe and effective for women? Is the state of Women’s Health in America where it should be?

Sadly, the answer is no.

On Wednesday I attended the Wisconsin Women’s Health Policy Summit hosted by the Wisconsin Women’s Health Alliance. The room was filled with accomplished women (and a few men) who are passionate about making sure women get the medical services they need to be productive and well.

During the day-long conference, we celebrated some successes, but most of the day was spent discussing the real challenges women face in access to health care and parody in treatment.

Here are some examples:

Research:

Success: We can celebrate 15 years of gender inclusive medical research. That’s right, it has only been since 1995 that medical research had to include female test subjects.
Challenge: While female subjects must be included, the gender and race-specific information about new drugs or medical devices is often not made available

Early Screening and Wellness Programs:

Success: Through the CDC Wise Woman Program and the National Breast and Cervical Cancer Early Detection Program low-income, uninsured, and underserved women have access to screenings and diagnostic services.
Challenge: All women (regardless of income level or insurance status) receive medical services focused on individual body parts rather than the whole woman. This is not cost-effective nor useful when seeking wellness rather than treating disease. Most women make one visit to a doctor each year, for a pelvic exam. Evaluating cholesterol, blood pressure, blood sugar, and family history at the same time would go a long way to reducing heart disease, stroke, diabetes, hypertension and many other diseases.

Coverage:

Success: Insurance companies are now mandated to cover mammograms and pregnancy services.
Challenges: Changes in women’s health policy are made in the legislature. Women are grossly underrepresented in all of our states and in or national government. Women’s health do not receive the attention they deserve and are often the first issues discarded in negotiations.

Yes, we’ve come a long way … but there is still a long way to go.

What should you do?

Elections are coming up in November. It is important for you to get involved. Ask your candidates for Governor (who appoints the secretary of health for your state), state legislature, and U.S. Congress about their women’s health policy.

Ask some tough questions:

Do you support programs through the CDC to screen under-served women?
Are you committed to funding NIH research?
Do you recognize the importance of prenatal care and family planning services?
Do you support legislation like HEART for Women Act which which mandates gender and race-specific research information be made available?
Are you committed to keeping candy flavored tobacco products off the market and out of the hands of young women (the target market)?

If they don’t have a Women’s Health Policy… help them find one!

… oh, you could also run for office and bring your passion for women’s health to the table!

To stay on top of issues regarding women’s cardiovascular health join You’re The Cure.

What are you doing to drive Women’s Health issues forward?

Busy Woman’s Guide Review of Mari Winsor Slimming Pilates

Eliz Greene — Wed, 05 May 2010 20:16:28 +0000

Product Description:

Mari Winsor Slimming Pilates features three DVDs and an innovative exercise tool called The Accelerator, A weight loss plan, eating on the go booklet and offer to join Mari’s web group are also included. Price: $59.95

Rating System is on the scale of 1 to 5 hearts. One heart is a poor rating, five is an excellent rating.

Instruction to Activity Ratio:

How much time is spent telling you how to do an activity versus having you actually do it.

Exercises are demonstated in the resources section of the DVDs. Each exercise and transition is cued and the appropriate movements are described in a short and unobtrusive way. Frankly, I’m often grateful for the momentary break between exercises to recover.

Engagement:

Are the exercises presented in an entertaining and motivating way. Does the music get you moving, are the demonstrators interesting, is the commentary amusing or annoying?

Mari Winsor provides constant commentary, often reminding you to check body position. It is relatively annoyance-free.

Adaptability:

How easy would it be for a novice to use the product? Are there suggestions for people with physical limitations or injuries.

The wide range of activity sequences on the DVDs offer an option for the beginner and a challenge for those more familiar with Pilates. The Accelerator provides support for those just learning the moves and provides more intensified workout for those more experienced. The quick sequences of exercises allows you to put several together for a longer workout to target your needs and interests.

Quality of Activity:

Does the product provide cardiovascular, strengthening, and/or flexibility benefits? Is there an eye toward injury prevention and longevity?

Pilates provides a low-impact and low intensity cardiovascular workout along with great strength and flexibility building. The long term benefits are many including improved balanced and injury protection due to a strong core (stomach and back). People with neck and back issues can benefit from this product, but should be very careful to follow the advice to modify exercises to provide support to those delicate areas.

Overall Rating:

Should you buy this product?

If you enjoy dance, yoga or Nia, you will likely enjoy this product. If you practice Pilates, the Accelerator may offer you some new ways to work out at home. If you are looking for a way to add strength and flexibility to your routine it is a good choice. In combination with weight bearing exercise on some days (walking for example) this could be a great addition to you regime! It is an excellent value considering all that is included in the package.

We will be giving away one set – check back for details!

How to beat the odds of Heart Disease

Eliz Greene — Wed, 28 Apr 2010 13:20:19 +0000

Are you rolling the dice when it comes to heart disease?

Do your habits put you at higher risk or are they protecting your heart?

Nearly half of American Adults are at increased risk of heart disease according to the latest report from the U.S. National Health and Nutrition Examination Survey. That’s right, half of Americans have at least one of the three top risk factors: high blood pressure, high cholesterol, or diabetes.

Guess what?!

Almost 20% of adults are completely unaware of their risk!

Think about it.

When was the last time you had your blood pressure, blood sugar, and cholesterol tested? Most of us only see a doctor when we are sick, but you can’t won’t know your true risk unless you are tested.

Make an appointment and find out which 50% of the population you are in – the high risk or lower risk group. Knowing your risk will help you make changes to beat the odds.

There is good news! Much of what increases your risk can be limited with healthy habits.

What can you do to beat the odds?

Don’t smoke: Smoking (and secondhand smoke) puts heart disease into fast forward – putting you at risk 10 to 12 years earlier than non-smokers. Beat the odds by breathing free!
Drink in moderation: A glass of wine might be good for your heart, but studies show men who have 3 or more drinks and women who have 2 or more drinks per day increase their risk of heart disease. Enjoy in moderation!
Move your bootie: Are you active more than 2 hours per week? If so, you may already be beating the odds in this area! Getting 20 – 30 minutes of activity in every day can cut your risk of heart disease in half. Find ways to fit activity into your day.
Eat your veggies: Do you have at least 3 veggie servings per day? One big salad should do the trick! Fill your plate with color and enjoy a healthier heart.

Small changes in your daily habits can may a very large difference in your risk of heart disease. Make one small change and beat the odds!

Unsubscribe Me!!

Eliz Greene — Wed, 21 Apr 2010 20:27:51 +0000

How many of the messages in your inbox are really important?

How much time do you spend sorting to find the ones needing your attention?

Unsubscribing could be the key in managing your stress!

After having a conversation with my new Productivity Guru and pal, Neen James, I’m on a mission – to unsubscribe.

I have several email accounts and looking at the amount of unread messages in each mailbox can be overwhelming. Just sorting through all the random information to get to what is actually important is time consuming By the time I sort through, it is hard to have the energy to address what needs my attention.

Most of what is in my inbox isn’t spam – I’ve got a pretty good filter. No, these are messages from organizations I’ve given money to, stores I’ve made purchases from, blogs and information sources I’ve found interesting in the past. It isn’t junk – but it is noise that is distracting me from the important messages.

Do I really need to know what is on sale this week at the online store I bought shoes from three years ago? No, I don’t. It is distracting me from what I should be doing. Sure, I could just delete it, but it is taking up space in my inbox and the number of emails is stressing me out. I’ll unsubscribe thank you!

Unsubscribing is freeing. You don’t have to feel guilty about it. As a person who sends out a regular email newsletter, I only want you to subscribe if you find value. If you don’t have time to read it, if it doesn’t fit your needs, if it is just cluttering up your inbox, please unsubscribe. I won’t take it personally! Really I won’t!

Think about it.

Deleting the stuff you don’t want to reach several times per day takes time and energy you could use better elsewhere. Take a couple extra moments to scroll down and click the link to unsubscribe. If there isn’t a link, send a return email or set your mailbox rules to move it directly to your junk file. Clear your inbox and leave room for yourself to breathe and focus.

Once you’ve cleared out your inbox, start thinking about what other things in your life are causing clutter and noise and distracting you from what is important. We all “sign up” for activities and relationships that may work in the beginning, but over time we outgrow them or our needs change.

Is the book club really providing you with the social outlet and entertainment you crave or has it become a chore? It’s okay – unsubscribe. Be honest. Try saying something such as, “You know I’ve taken on some additional responsibilities and I am just not finding the time to participate in the group in the way I’d like to.” Give yourself permission to make priorities in your life.

Think about it this way.

If you say no to one thing, you are saying an emphatic yes to something else.

What is important to you? Your family? A little time for yourself? A hobby? Learning something new? Take a good look at your activities and commitments. What could you unsubscribe from to make more room for those things?

Go ahead. Unsubscribe. You’ll feel better (and if it reduces your stress, you’ll live longer too!)

Does white bread hurt your heart?

Eliz Greene — Thu, 15 Apr 2010 16:02:37 +0000

Could your choice between white bread and wheat bread make a difference in your heart health?

A recent study says yes!

Women who eat white bread, white rice, and other processed grain products double their risk of heart disease. Scary – just one small thing can make a big difference.

We’ve know for a long time eating whole grains decreases a woman’s risk of heart disease. Now we know avoiding highly processed grains is important as well.

What should you do?

Look for the stamp: The Whole Grain Stamp is a great tool to help you make healthier selections. You should aim for 48 or more grams of whole grains per serving. The stamp will clearly tell you how many grams per serving the product contains. Easy.
Avoid enriched and look for whole grain: Enriched means processed or “white.” Choose products which list whole grain as the first ingredient.
Go wild or brown: When eating rice, choose a brown, whole grain or wild rice.
Rev up breakfast: Most of us are creatures of habit when it comes to breakfast. Make the most of your habit by including whole grains. I start most days with a 100% Whole Wheat Mini-Bagel, which gives me nearly half of my daily requirement!

Be kind to your heart and get some whole grains!

The Soul of Farming Part 2: Oink!

Eliz Greene — Tue, 06 Apr 2010 22:10:35 +0000

In March I had the opportunity to visit a hog farm and then present at the Swine Summit hosted by Vita Plus. In my never-ending quest to make healthy choices and understand how food is produced, I knew this was a great opportunity to learn, and boy did I!

Before I started down this get-to-know-some-farmers journey, I had no interest in visiting a hog farm. My sister married into a hog farm family nearly 20 years ago and I’d never once been on the farm. Now, I find that embarrassing. While I’m not sure her in-laws really understood why I was so keen to visit now, they quite kindly showed me around.

I arrived with some preconceived notions – mostly formed by labeling and the media:

I thought all non-organic pork was loaded with hormones.
I thought all non-organic hogs were fed antibiotics in their food every day.
I thought it would be dirty and smelly.

Okay, the third one is true.

The farm I visited isn’t the most modern. In fact it hasn’t been updated much since the 1970’s. But let’s face it, farming is a dirty, exhausting, unrelenting job most of us wouldn’t have the stamina to survive. People who farm have a love for the land and a deep commitment to the animals in their care that doesn’t stop because the weather is bad, it’s your birthday, your kid’s wedding, or the prices are so low you are losing money. They get up every day and do the work that puts food on our tables.

Farmers, especially those in animal agriculture, have come under fire a lot lately. I suspect many of the people shouting about the treatment of animals on farms or haven’t taken the time to get to know a farmer well enough to be invited for a visit. We are so removed from the people who produce our food we are willing to believe they are so different from us that they would be cruel or try to poison us. Farmers are the heart and soul of our country, to think anything less is degrading and simply wrong.

Yes, I worry about antibiotics and hormones in my food – because the media tells me it is a problem. If you bother to ask a farmer, he or she will tell you that pork can’t go to market with antibiotics or hormones in it. There are tests conducted to be sure.

Guess what? Pigs get sick. They are evidently very susceptible to respiratory infections. If a pig gets an infection, it gets treated with an antibiotic and then monitored. That pig cannot go to market until the antibiotics are completely out of it’s system. When I was in the hog barn, my host pointed out a pig that was coughing indicating that pig was going to be treated. He said, “Hog farming looks a lot different than it did when I was growing up on this farm. Even more different on the modern farms, but if you can keep the pigs from getting sick, you can keep from giving them antibiotics. We often have whole groups of pigs who stay healthy and never need any.” Keeping the pigs warm in the winter and cool in the summer and protected from drafts seems to be the key – which is why most modern farmers keep their pigs in very well controlled environments. My host shared they haven’t used hormones in decades because keeping the pigs healthy and monitoring their diet works better. Even if some farmers do use hormones to help the pigs convert feed to lean meat more efficiently, those hormones must be out of the pig’s system before it goes to market.

I know most of you won’t get the chance to visit a hog farm – so I invite you to take a tour with Chris Chinn a farmer I met on Twitter through AgChat. See how she and her family cares for their animals:

We are all so scared about what is in our food. It is a very good idea to ask questions of the people who are doing the job every day rather than listening to someone in the media or reading a book.

You should feel safe in picking up a package of pork at your local grocery store. The farmers who produced it are doing their best for your family and theirs. If you’d like to get to know some farmers and be more connected to the people who grow your food, please join the conversation at FoodChat and Twitter conversation hosted by AgChat the third Tuesday of each month. Follow @FoodChat on Twitter.

At this point, I know enough to know I don’t know enough and I’m delighted to have such a rich resource and will continue to visit farms, ask questions and learn. I invite you to leave a comment if you have information you think I should know or questions you’d like to have answered.

… and tonight, we’re having pork chops!

Read about my visit to a dairy farm.