Over 200 women enjoyed an event to promote heart health at the New London Women’s Wellness Day.  Heart attack survivor and women’s wellness speaker, Eliz Greene presented her keynote the Busy Woman’s Guide to a Healthy Heart.

Were you there?  Share a comment below and let us know what you took away from the program and you’ll receive a copy of the Busy Woman’s Guide to an Active Lifestyle ebook!

Articles and resources for today’s program:

Migraines and Strokes

Athlete’s Heart Blog

Power to End Stroke

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

If you love someone, learn CPR

This video points out the person who needs CPR could be your mom, dad, kid, neighbor, friend or coworker – people you love and value.  Take two minutes to watch our Hands-Only CPR video below – and the one on defibrillators.  Send a real Valentine – Learn CPR!

Wishing you a Heart Healthy Valentines Day!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Top Resources for Women’s Health

Woo Hoo!

The Embrace Your Heart Blog was named one of the top resources for women’s health by Careers in Health!  We are honored to be alongside great wellness websites such as Women’s Health Bistro, EmpowHer, and OurBodies Ourselves.

Check out the full list!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Happy Heart Month!

Each February we focus on Women’s Heart Health – to build awareness, improve treatment, and end research disparities.

Over the past ten years, we’ve done a pretty good job!  Most women recognize heart disease as the number one killer of women of all ages.

Are you putting your heart as your #1 priority?

To celebrate Heart Month 2012 – here are 12 ways you can Embrace Your Heart. Share them with a woman you love and ask her to take care of #1 (her heart)!

• Wake Up! The majority of women don’t know their own personal risk of heart disease. Take the time of get your blood pressure, cholesterol, and blood sugar checked and have a conversation about your family history, weight, and lifestyle with a medical professional.
• Know The Signs: Women’s symptoms of heart attack can be very subtle. Any unusual pain in your jaw, neck, shoulder, torso – really anywhere from the top of your head to your hips – can be a symptom of heart attack.  Uncomfortable pressure, burning or squeezing in your chest, shortness of breath, dizziness, cold sweat, and nausea can all be symptoms as well.  Play it safe – call 911 and get help right away.
• Call A Friend: Stress increases your risk of heart disease – one easy way to reduce stress is to talk to a friend.  Women who maintain positive relationships with other women reduce their risk by 30%! Girl talk is good for your heart!
• Pet A Friend: Another great stress reducer is to pet a dog or cat.  Yes, our furry friends are good for the heart too!
• Indulge! Adult life can be so serious – take time to indulge in something you enjoy - especially if it makes you laugh!  Don’t feel guilty about watching that crazy reality show – if it distracts you and allows you to relax, enjoy!
• Power Nap: Most women do not get the recommended 7 to 8 hours of sleep per night.  A 20-minute nap can do wonders to reduce stress and refresh your body and mind.
• Move Your Bootie! Sitting all day has negative health consequences – get up every hour or two and spend 3 to 5 minutes moving around.  Take a quick walk, stretch, dance around – do something to get your blood pumping.  You’ll return ready to retain more information and be more productive.  More Move Your Bootie tips.
• Drink Water: Perhaps the most overlooked quick health tip - drinking 60 to 80 ounces of water each day.  You need water to maintain healthy blood pressure, regulate body temperature, and keep your body (especially your digestive system) working properly.
• Learn CPR: It’s easy to learn – anyone can be a hero! Watch our CPR Video.
• Have A Carrot: Most women don’t eat enough veggies and fruits.  Keep baby carrots handy, pack an apple or orange for a snack, or enjoy a salad for lunch.  All great ways to pack in more healthy nutrients. Get more nutrition tips here.
• Don’t Smoke: Smoking puts heart disease into overdrive in women. Women who smoke get heart disease 12 to 15 years earlier than women who don’t.
• Join the Fight!Become an advocate for Women and Heart Disease. Lend your voice to make a difference find out how here.

Happy Heart Month – make sure you take time to ask someone you love to take care of her heart!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

How do you manage stress in a situation you cannot control?

Here comes the chainsaw, ripping into your life and causing stress.  You didn’t choose it, and you don’t get the choice of stepping aside and saying “no thanks.”  Somehow you will need to figure out how to deal with the problem, and the stress it creates, without allowing it to affect your health.

But how?

I often use the chainsaw metaphor in my programs to describe situations such as an illness to yourself, your spouse, or your child, a financial or relationship change you didn’t see coming, or a crisis over which you have no control.

This week has been a chainsaw week for me.  Let’s just say if television cameras show up to your school board meeting, it is not a good sign.  As a board we had some tough decisions to make, and not everyone was going to be happy about them.  But, here is the thing – we had to make them anyway.  Given the high stakes political and economic environment, I’m certain this won’t be the last difficult, or unpopular, decision we have to make.  The trick is to stay focused on the goal, doing what is best for the kids in our district, and not let the stress of the situation get out of control.

Our meeting on Monday reminded me of a storm strategy we use when we are sailing. When you are hit by a strong gust of wind, you can choose to “take it on the nose” – turn into the wind, let the sails flap, and ride it out.  There is a lot of noise and it seems scary, but you are safe and once the gust passes, you can get back on course.

It is a good strategy – but it is not without cost.  On a boat, letting the sails flap can damage them.  In life, facing the problem head on causes stress – conflict is uncomfortable.

How do you keep the stress from causing damage?

• Pay attention: Are you eating more or less, sleeping more or less, feeling more muddle-headed, or avoiding interactions with people?  Is your stomach in a constant knot, your heart rate elevated, are you getting headaches?  All of these may be signs that your stress level is critical and you need to address it.
• Breathe: Just 5 deep breaths will begin to slow your heart rate and lower your blood pressure.  Ten breaths will clear your mind.  Ten minutes may give you a new perspective.  Use the alarm on your phone and set aside two or three times per day to stop and breathe.
• Escape: Get away – get your mind off of the situation. A good book, a good friend, a guilty pleasure television program, or any diversion will do.  This is especially helpful as a buffer before you turn in at night.  Get your brain thinking about something else before you turn off the light!
• Give Yourself A Good Talking To! Positive self talk is important – whether it is a reminder to keep things in perspective, an affirmation about what is important, or an expression of your values.  Here are a few I’m using this week:

“I will not allow the stress of a situation I cannot control to affect my health.”

“At the end of the day, I come home to people who love me.”

“I will always choose what is right over what is expedient or popular.”

Wishing you smooth sailing in troubled waters!

Check out Eliz’s stress management programs for women and the workplace - and her stress management in crisis program.

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

As the first real snow of the season comes our way, we wanted to take the chance to remind you to

Use Your Head (and protect your heart) when Shoveling Snow!

Good news: Those flakes falling from the sky provide an excellent opportunity for cardiovascular exercise!  Yes, shoveling – or walking behind a snow blower – is a great way to take advantage of chores as exercise.

What is the bad news?

Cold weather increases the work load on your body. Not only are you shoveling, your body is trying to keep warm, and your lungs are working harder to process the cold air.  This can lead to problems, especially if you have an underlying heart issue.

What should you do?

• Think about it first: If you’ve had a heart attack, have a family history of heart attacks, have high blood pressure or high cholesterol, smoke, or lead a sedentary lifestyle, consider if you are healthy enough for moderately intense activity.  Talk with your doctor and get creative about how to limit your risks.
• Drink water: Yes, it is cold, but you can still become dehydrated!
• Dress in layers: Start warm and remove layers as you work.
• Warm up your muscles: Don’t just dive in – take a couple of minutes to walk around, move your arms, do some deep knee bends before you start.
• Avoid caffeine and nicotine: Stimulants increase your heart rate – which puts more stress on your heart.  Smoking while shoveling is particularly problematic.
• Begin slow: Take small swipes, walk slowly, and lift light loads. Pace yourself and take frequent breaks.
• Use the right equipment: Pick a shovel that allows you to carry and lift comfortably.
• Stop! If you have chest pain, shortness of breath, dizziness, or nausea – stop immediately.  If the symptoms do not go away within a minute or two, get help right away.

Enjoy the wonders of the winter – and be safe!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Hey! Pay Attention!

Five ways your body tells you it’s too stressed.

Your body is smart.  If you listen to it, it will tell you what it needs and when it has had too much. Listen up!

What your tummy is saying: Throwing up, diarrhea, constipation, and nausea may all be signs you are too stressed.  Has your appetite changed? Are you eating more or less than normal? This can be a clue as well.  Pay attention to the clues from your digestive system.  Take time to eat meals unplugged from external stresses.  Turn off the news channel, put away your phone and enjoy a meal and real conversation with someone.

What your armpits are saying: Feel like you are sweating more than usual? That may be a sign of stress. That anxious, racing feeling in your chest revs up your metabolism and can cause you to sweat.

Achoo!  What your immune system is saying: Does it seem like you catch every virus there is? Are you having trouble shaking that cold? Stress compromises your immune system.

What your head is telling you:Do you walk into the room and wonder why you are there? Do you have trouble focusing on the task at hand? Stress impairs your cognitive abilities and slows your thinking.  It can also make your hair fall out (another way your head can tell you it’s too stressed)!

What your mood is telling you: Are you grouchy, experiencing mood swings, or feeling depressed? Do you find yourself biting your nails, pacing the floor, or fidgeting?  Are you sleeping more or less than usual? Do you need a smoke, a drink, or drugs to calm down and relax? All of these may be ways your body is reacting to stress.

If your body is telling you it is too stressed – listen!  Here are some suggestions to help your body work better:

• Take a few moments to breathe.  Simple deep breathing can lower your heart rate and calm your system.
• Talk with your doctor about ways to boost your immune system and get a flu shot!
• Take a quick walk outside to clear your head before working on something complex or making big decisions.
• Disconnect from email, voicemail, and other outside influences while you are trying to be creative or contemplative.
• Explore substance-free relaxation techniques such as meditation, guided imagery, or even reading a good book!
• Carve out 30 minutes each day just for you.  Take a walk, talk with a good friend, do a hobby, or just do nothing at all.  Giving your body a break will do wonders to reduce your stress.

Listen to your body – and take time to take care of yourself!

Check out our other stress management articles.

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Heart Healthy Lunch Ideas for Your Event!

Recently a client asked for some recommendations for what to serve at a luncheon event.  As I compiled a list, I thought perhaps other event professionals might be interested in some suggestions as well!  (They are great for lunch or dinner at home too) Here you go:

Salmon with Cilantro Pesto

Chipotle Chicken Salad

Individual 3 Chees and Vegetable Quiches

Parmesan Crusted Chicken

Lemony Tilapia and Asparagus Grill

Greek Style Chicken with Lemon Pistachio Rice

Medetaranian Stuffed Salmon

Apricot Balsamic Glazed Salmon

Check out these sites for more recipes:

Go Red Better U Recipes

UW Health Recipes

Planning a wellness event?  Ask us for suggestions to make it your best event yet!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Stress May Be Contagious!

Take steps to avoid this office bug!

Our new favorite source for wellness info, Greatist, shares a study revealing how our brains can

absorb co-workers’ emotions, behavioral traits, and facial expressions. Sitting next to a stressed colleague may remind us of our own worries, and we sometimes mimic coworkers’ slouched shoulders and frowns.

Which means second-hand stress can spread though an office just like the common cold!

Antibiotics and hand-washing won’t stop second-hand stress, so what should you do?

You could try one of Greatist’s 23 Scientifically Backed Ways to Reduce Stress or try to:

• Pay attention to your body language: We are programmed to sympathetically mimic other people’s body language and gestures. If you find yourself slumping at your desk because your co-worker is oozing stress – get up! Stand up, stretch, take a break and get away from the influence.  When you come back be conscious of how you sit, and how you are presenting yourself to the world.
• Speak with your own voice: Again, we are programmed to mimic other people’s inflections and patterns of speech.  If you find yourself being pulled in, disengage and get an infusion of positivity from someone else.
• Boo Hoo and Woo Hoo: Practice the Boo Hoo/Woo Hoo rule.  “If you tell me something negative, you then have to tell me something positive before you go on with another negative.”  It really works – and it can be helpful in meetings as well, when everyone wants to pile on the complaints.

Note: Women are often more in tune with other people’s emotion and are therefore more prone to contracting second-hand stress.

Don’t let the new office bug take out your office.  Fight second-hand stress and be well at work!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after heart health, stress management, & wellness speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.

Pay Your Body Back for the seriousness of adult life by having a little fun.

Henrietta is roosting in my house!

Henrietta is a ceramic chicken who splits her time between our house and my mom’s house – because we take turns sneaking her into the other’s residence!

My mom started it!  She bought Henrietta after I’d made fun of her in the store and snuck her into my house with little note reading, “Henrietta has come to roost.”

Then it was on!  We’ve been hiding Henrietta for nearly 7 years now.  There are rules.  She has to be placed in plain sight (a rule which is very grey) and if you are caught sneaking her in, you have to take her back home.

My girls are trained to search Nana before she enters the house, and the whole family has been pressed into service.  Nephews spiriting her here.  We even wrapped her up as a Christmas Eve present last year.

Henrietta is a pivotal part of my Well At Work stress management program, demonstrating how to Pay Your Body Back for the seriousness of life.  Being an adult isn’t much fun at times.  Finding ways to have a little fun is important.

Yes, I groaned out loud when I found Henrietta – and then I laughed.  Just wait, Mom, she’s coming to roost at your house soon!

So, how can you infuse a little fun into your day? Could you find a silly item – a mini garden gnome for example – and hid it in a co-worker’s drawer? Find ways to break the seriousness of the work day with a little bit of fun!

Eliz Greene

Eliz Greene works busy people to improve heart health, so they can work well, feel better, and stress less.

She is a heart attack survivor and the author of the Busy Woman’s Guide to a Healthy Heart as well as 3 other books on wellness. She writes one of the top 50 health and wellness blogs and is a sought-after wellness & stress management speaker.

If you are planning a women’s wellness program, workplace wellness program or programs for healthcare professionals check out EmbraceYourHeart.com to see if Eliz would be a good fit with your organization.