Heart Health Goals: Fact #28

Everyone should be striving toward having a healthy heart. In 2010, the American Heart Association established "Life's Simple 7" -- the seven steps everyone should take to improve their cardiovascular health and reduce their chances of developing heart disease.

Life's Simple 7:

• Get active/stay active
• Control your cholesterol/maintain low cholesterol
• Eat better/continue to eat well
• Manage your blood pressure
• Lose weight/maintain healthy weight
• Reduce your blood pressure/maintain healthy blood pressure
• Stop smoking if you smoke

In a study in 2010, researchers learned less than 1/3 of 18,000 participants achieved 4 of the 7 goals. Wow! We are so unhealthy!! No wonder health insurance is so costly! Reading about this study and the Simple 7 made me think about where I would fall on the spectrum of achieving these goals. 

• Get active/stay active: I was not active for several months but physical therapy is already having a significant effect on what I can do. I walk for at least 30 minutes a day (15 minutes each direction to and from work) and I've been able to do it with less pain, which means I am able to pick up the pace and get my 150 minutes of moderate activity per week just by walking. Plus, I have a physical therapy appointment once per week which is usually 25 minutes of soft tissue work, muscle manipulation, and stretching and 25 minutes of moderate exercise, plus about 15 to 20 minutes of exercises at home every night. Hopefully, it will not be long until I am once again able to do more vigorous activity without a flare up.
• Control your cholesterol/maintain low cholesterol: luckily my cholesterol is pretty good. I love fiber!
• Eat better/continue to eat well: I admit I'm not the world's greatest eater, but I'm working on it.
• Manage your blood pressure: normal! Finally. Thank goodness!
• Lose weight/maintain healthy weight: I'm still obese on the BMI scale, but I have lost 30 pounds in the last 2 years!
• Reduce your blood pressure/maintain healthy blood pressure: healthy! Again, finally!
• Stop smoking if you smoke: haven't smoked since college and I still wish I never would have. Now I look at people who smoke and think, "why the hell are you doing that to yourself?!"

I give myself a 5/7 and I'm genuinely working on getting those last two. Not too shabby for a woman recovering from peripartum cardiomyopathy. Where do you score on Life's Simple 7?

Big News! Heart Fact #27

Today, the FDA announced an overhaul of nutrition labels on beverages and foods. The new labels will reflect more accurate portion sizes (who eats half a muffin or leaves 4 ounces of soda behind in the can?!), place greater emphasis on calories both per serving and per package, indicate when sugars are naturally occuring or added by the manufacturer, and list amount of vitamin D and potassium. This is good news for everyone trying to heal their hearts, avoid heart issues, or be more health conscious in general.

Read more here: http://blog.heart.org/big-changes-in-store-for-food-labels/
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Your Heart Loves Sleep! Fact #26

If you know anything about me, you know one of my biggest issues is sleep. I never get enough! I'm lucky if I get six hours of sleep in a night and I can guarantee it will not be consecutive. I sleep in naps, usually two to three hours at a time. It's a huge problem and something I desperately need to fix. I'm hoping the physical therapy I am doing will help my body feel better so it's easier for me to sleep, but in the meantime, I need to find some other solutions.

"Short-term sleep deprivation is known to raise blood pressure and stress hormones, lower glucose tolerance and even lead to irregular heartbeats. All of these factors are precursors to coronary disease. Chronic sleep deprivation promotes weight gain and diabetes, both of which can send you to the emergency room grabbing your chest. Going without enough sleep also affects the functioning of the lining inside the blood vessels and can cause some low-grade inflammation that could lead to heart disease" (source).

I wish I could sleep more. I love it! I can take a nap like a champ - anytime, anywhere. I love the refreshed feeling you have after a good nap, I wish I could have that feeling every morning! Here are a few things I hope to try to improve my nighttime sleep:

• Going to bed earlier. Logan usually wakes up between 5 and 6am, so going to bed between 10 and 11pm is setting myself up for failure right from the beginning.
• Tuning out for awhile before trying to fall asleep. I, like most people, watch TV (and clip/organize coupons) right until I go to bed, then I am online on my phone until I start to fall asleep. I need to go back to reading a book or magazine on a device that doesn't glow when I'm trying to relax.
• Showering or bathing at night so the warm water relaxes my muscles.

Do you have any tricks up your sleeve for getting a good night's sleep?

Hydrate your Heart: Fact #25

With my friends and family in California, Nevada, and Arizona heading toward a very dry summer, I find myself thinking about water every single day. I think we often take for granted how easy it is to turn on the faucet and water just comes out. I think it's so important to stock up on water because it is literally the most important thing we put into our bodies. We know we should have water to stay hydrated but what does water do for our hearts?

• It improves our circulation
• It reduces calories when you substitute water for soft drinks and sugary juices
• "Letting the body get dehydrated could be as hard on the heart as not getting enough exercise, making poor food choices, and smoking" http://heart1.com/news/mainstory.cfm/332

Any alternative to water, even if the main ingredient is water, like tea, is absorbed differently so the water is not used by the body in the same way. It will quench your thirst and make you more full, but it won't help your heart like good old-fashioned water.

So how much should you drink? My physical therapist recommended this equation for determining the number of ounces of water a person should drink daily.

Current weight / 2 = number of ounces

 

Using this equation, at my weight (175 pounds), I should drink 88 ounces of water a day.

 

Stock up!

When to Call 9-1-1: Fact #24

Would you be able to tell if someone was having a heart attack, stroke, or was in cardiac arrest? If you spot any of these signs provided by the American Heart Association, call 9-1-1 immediately! It's always better to be too safe than sorry.

Heart Attack:

• Uncomfortable pressure, fullness, squeezing or pain in the middle of the chest.
• Similar pain in the arms, neck, jaw, back, or stomach.
• Shortness of breath.
• Cold sweat.
• Nausea.
• Lightheaded.

Stroke:

• Drooping face, especially on one side.
• Arm weakness on one side -- if both arms are raised, one will droop.
• Suddenly slurred speech.

Cardiac Arrest:

• Sudden loss of responsiveness.
• Does not react to tap on the shoulder.
• Victim does not take a normal breath when you tilt their head up and wait for at least 5 seconds.

In these situations, minutes matter! The priority is to get these victims health right away by calling 9-1-1.

Heart Health Superfoods: Fact #23

The foods that we eat are constantly evolving as we learn more about what our bodies need, as new foods are discovered, or as old foods are rediscovered. In the last few months, I have heard about and started purchasing foods I'd never heard of before. I blow my own mind when I think about how I used to eat as a kid (white bread with ketchup, nacho cheese doritos, meat with ketchup, and ice cream were my regular foods) and how I eat now (spinach and kale in my almond milk smoothies, ground flax in my oatmeal, chia seeds in my yogurt, tapioca starch and xanthan gum in my bread...). Until a few weeks ago, chia was associated with the phrase "I love my chia herb garden." I never realized it was something you could and should eat!!

The best foods for your heart are nutrient dense, high in fiber, and contain healthy fats. Here's a short list of some heart health superfoods and why they are so awesome.

• salmon (omega-3s)
• oatmeal (fiber)
• berries (flavonoid: antioxidants) 
• dark chocolate (flavonoid: polyphenols)
• citrus fruits (vitamin C)
• soy/soy beans (polyunsaturated fats, protein)
• tomatoes (potassium, lycopene)
• walnuts (fiber, vitamin E, omega-3s)
• almonds/pistachios/peanuts/macadamia nuts (fiber, vitamin E)
• beans/lentils/peas (protein)
• extra virgin olive oil/olives (mono-unsaturated fats)
• green tea (antioxidant: catechins)
• broccoli/spinach (carotenoids, fiber)
• kale (omega-3s, carotenoids, fiber)
• flax seeds/chia seeds (omega-3s, fiber)
• avocados (mono-unsaturated fats, antioxidants, potassium)
• pomegranate/apples (antioxidants: polyphenols/antocyanins)

Luckily, all of these foods are delicious and can be purchased just about anywhere. Between my regular grocery store (Harris Teeter) and Costco, I literally saw all of these today at decent prices. I picked up a 32 oz bag of organic chia seeds at Costco for $14 and I know it will last us a few months since we only use a couple spoonfuls at a time. 

Now, if only I could kick that ice cream habit lingering from childhood, I might be in perfect health!

Best Heart Healthy Snacks You Can Buy With Coupons: Fact #22

Yes, I am a crazy couponer. Yes, I do have a stockpile of just-in-case chocolate. Yes, many coupons are for less-than-healthy foods but, yes, you can buy heart-healthy snacks with coupons!

If you want to start couponing but are only looking for heart healthy foods, get tomorrow's newspaper and get online. You'll find a lot of coupons for the types of products listed below. These are all things I have in my fridge and pantry that I purchased with coupons.

-nuts
-trail mix
-fruit (fresh, frozen, dried, and canned)
-salad
-vegetables (fresh, frozen, and canned)
-guacamole
-cereal bars
-rice
-quinoa
-low sodium soup
-whole grain bread and gluten-free alternatives
-cereal
-milk and non-dairy alternatives
-oatmeal
-beans
-tea

Obviously the healthiest options are whole and natural foods but when you're getting things like granola bars, get low-sodium options. It is possible to shop heart smart without breaking the bank!

Can You Really Be Scared To Death? Heart Fact #21

Today, after school, Logan and I stopped in our building activity room for a few minutes to play pool. He was having a blast until he slowly back away from the table and over to me. I'd never seen him scared before! He said there was a monster and it was scary. I convinced him there was no monster by crawling under the pool table and inspecting it. He seemed satisfied with my inspection but was ready to stop playing and go home.

Even though he wasn't terrified, it made me think of the old saying: "you scared me to death!" I wondered if you could, in fact, be scared to death.

Um.

You can!

Didn't think it was true, but this article presents quite a bit of research to support the theory: "this work suggests that death could happen in the wake of any shocking emotion, from intense joy at finding out a long-lost son is still alive, to deep anger at the betrayal of a loved one. Hypothetically, that means we're all at risk. But since millions of us engage in scary movies, haunted houses and rush hour traffic every year, it's hard to imagine that getting scared to death is a real threat, and both Samuels and the researchers at Johns Hopkins acknowledge that the risk of sudden death from fear or any emotion is low."

Before you find yourself in a hyper-emotional or terrifying situation, take care of your heart to increase your odds. If you do find yourself in a bad situation, be cool like this little guy...

Cardiac Arrest Strikes Close to Home: Heart Fact #20

Have you ever thought about taking a CPR class but decided not to because you didn't have the time? Think again, a few hours of learning a very valuable skill could help you save a loved one's life while an ambulance is on the way. 88% of cardiac arrest occurs at home which means if you are ever needed to perform CPR, the odds are, it will be to save the life of someone you know and love. According to the American Heart Association, "effective bystander CPR provided immediately after sudden cardiac arrest can double or triple a victim’s chance of survival, but only 32 percent of cardiac arrest victims get CPR from a bystander." Your hands have the power to save lives!

Click here to find a CPR class in your area. If it's been three years since your last class, it's time to refresh your memory and be re-certified.

How to Shop and Save at Harris Teeter

Finding good deals at the grocery store can be a challenge, especially when you live in an area with groceries more expensive than the national average. Luckily, almost every grocery chain out there has a way to give their customers a good deal to maintain customer loyalty. Harris Teeter really likes their loyal customers!!

Getting started:

• If you are a Harris Teeter shopper or, if you are not but you live near a Harris Teeter, the first thing you need to do is sign up for a VIC card. Using your VIC card can save you up to 50% on items that are just on sale. No VIC card means no sale price!
• Once you have your VIC card, log on to HarrisTeeter.com to set up your profile. Be sure to sign up for emails! 

Ways to save with your VIC card:

• Harris Teeter sends emails on Wednesdays and Fridays. The Wednesday email shows you what's on sale for the week. Check the bottom of the email because you could be their weekly winner! The Friday email shows you additional items on sale but these items are personalized. The Saturday only offer is the same for all VIC customers, but the rest of the sale items listed are for you only.
• On the Harris Teeter website, you can load digital E-VIC coupons to your VIC card. These coupons can be combined with manufacturer coupons. You do not have to print the E-VIC coupons, but it's good to note on your shopping list when you expect an E-VIC coupon amount to be deducted. If an E-VIC coupon should have been deducted from your total but wasn't, talk to customer service and they will look up your account and give you a refund or a gift card in the expected amount. 
• With your VIC card, you get all the sale prices, which is the same deal at every store with a loyalty card. At Harris Teeter though, if a sale price for an item is boy one get one free, you don't have to buy two items. You can just buy one and the item will be half price!
• Harris Teeter uses a special yellow label to indicate items on markdown. They use this on seasonal items which are normally found in marked carts near the registers. They also use this on meat and produce on their sell-by date. I love marked down meat! Seriously, it's still good. Just eat it that night or freeze it for later. If you have a coupon for an item that has been marked down, you can still use it!

Ways to save with coupons (see Harris Teeter's official coupon policy for more detail):

• Harris Teeter doubles 20 coupons per day per VIC card. On most days, this applies only to coupons up to 99 cents off. That means, on any given day, a coupon for 75 cents off is really $1.50 off. 
• Note: I love that they set limits on coupon use because it helps to prevent shelf clearing so more customers can take advantage of the deals. It also helps keep them from getting ripped off with fake or photocopied coupons which keeps prices reasonable.
• You can only use one manufacturer coupon per item, unless the coupon specifies an amount off of a specific quantity of items, then you must purchase that quantity. 
• You can combine one E-VIC coupon with one manufacturer coupon. This is called stacking! The E-VIC coupon does not double and does not count toward your limit of 20 doubled coupons.
• Harris Teeter accepts coupons from competing stores' ads and mailers. For example, if Giant has a coupon in their ad for $5 off a $40 purchase, you can use that coupon at Harris Teeter.
• They will only double three like coupons in one shopping trip -- the fourth will be accepted at face value. Example: if you have 5 newspaper coupons for 55 cents off mustard, the first three will be $1.10 off and the last two will be 55 cents off.
• They will only accept two like internet coupons in one shopping trip. Example: if you printed coupons on two computers and happen to have four printed coupons, they will only accept two (but you can use the remaining two if you go back the next day or later that week). If you have two printed coupons and also have a newspaper coupon, they will accept all three. 
• TRIPLES! Once in a while, Harris Teeter has coupon specials. When they do triples, coupons up 99 cents are TRIPLED instead of doubled, When that happens, a coupon for 55 cents off becomes $1.65 off. Like any other week, only 20 coupons per day per VIC card are tripled.
• SUPER DOUBLES! During super doubles, coupons up to $2 off are doubled. A $2 off coupon becomes $4 off! Like any other week, only 20 coupons per day per VIC card are super doubled.

How I prepare for a shopping trip at Harris Teeter:

• There aren't a lot of things I "need" to buy when I head to the grocery store. I try to plan and prepare most of our meals around what we already have in our stockpile. So, I start my list with things I "need"-- generally bananas and milk.
• I do write out a list and keep track of the items, where I can find the coupons, and the total number of coupons I plan to double in one trip. I gather all of the coupons I know I plan to use in an envelope so they are ready and accessible when I head to the store.
• Then, I get online and check my favorite blogs. These awesome women do all of the hard work for us. They match the weekly sales ad with coupons available in the newspaper and currently available online (these are called matchups). These are my favorite bloggers to follow for Harris Teeter:
• The Krazy Coupon Lady
• Southern Savers
• Moola Saving Mom
• Capitally Frugal DC (this one is based in Northern Virginia, so the prices are the most similar to what I pay, but she only posts when they do super doubles or triples, not every week like the three listed above)
• I check the ads of our local competing stores to see if they have any in-ad coupons I can use at Harris Teeter.
• Then, I check the ad to see if anything else matches with coupons I have in my coupon binder. I print coupons all the time, save peelies and blinkies from stores, and save coupons from the mail and inside products, so I may have coupons the bloggers would not have.
• If I plan on shopping on Saturday, I check my email on Friday for my weekend specials.
• I also take my binder to the store just in case I stumble across some awesome items on final sale and happen to have coupons that match. 
• Most of the time, I only shop once per week to limit myself to the best deals. Not every good deal is a great deal! During triples and super doubles, chances are there will be a lot of really great deals, so I'll shop over several days on those weeks. 

If you have any questions about shopping at Harris Teeter, please leave them in the comments. Otherwise, Happy Shopping and Happy Saving!!

Hobbies and Heart Health: Fact #19

 

Did you know having a hobby, something you are passionate about, can add two years to your lifespan? Hobbies reduce stress and help provide a sense of accomplishment.

Do you have a hobby? I sure do! For the past 3 years, I have been passionate about couponing!

I love the thrill of watching my grocery store, drug store, and department store totals drop with every coupon I hand over. I love having something to do with my idle hands at night rather than just sitting like a bump on a log watching TV. I love walking out of CVS with a bag full of household essentials after literally spending pocket change. I love when cashiers tell me, "I wish my wife shopped like you!" I love when people in line ask me where I get my coupons. I love hearing the cashier say, "you saved $120 on your groceries today" when I only spent $40. I love the excitement I feel when I find a good deal. I love when the cashier says, "we're going to need an override -- you saved too much money!" I especially love having more money in my pockets and a home full of the things we may one day need in an emergency.

My hobby relaxes me at the end of the day when I prepare for my next shop, makes my heart pump and my blood flow when I feel the thrill, gets me walking up and down store aisles and hauling bags, all while helping me save money and keeping my family safe.  

When Someone You Love Has Heart Disease: Fact #18

Today's post is dedicated to one of my dear friends whose father had a heart attack this weekend. We are thinking of you and your family and sending healing thoughts to your dad!

I know how it feels to have heart disease but I will never know how Ryan felt sitting in the chair right next to me in the cardiologist's office when we received my diagnosis. The woman he loved was suffering and there was a possibility he faced life with a sick wife, or worse, no wife and no mother for his newborn. I know he was terrified. I can't count the number of times I thanked him for being so supportive and I don't know if I ever thanked him for being so brave during such a scary time. He never showed me he was scared. He just focused on me and on Logan and made sure we were doing everything possible to get me on the right track. Thank you, Ryan, for being so brave!

If you ever find yourself in Ryan's shoes, and I hope you never do, you will want to be helpful and supportive, but you might not know what to do. Based on my experience, I would like to share some suggestions for things you can do to help those you love if they ever suffer heart failure, a stroke, or a heart attack.

• Allow them time to rest. I was so grateful when my family and friends came to visit because they lifted my spirits but I was even more grateful when they would do things without my asking. My mom would disappear for 20 minutes and when she would reappear, the bathroom would be clean! And I knew I could take a real nap when my mom was there taking care of Logan because I had nothing to worry about. My sister would do our grocery shopping, make meals, and clean everything up. She even decorated our Christmas tree. 
• Even though rest is the most important thing, it's not the time to be lazy. Once the doctor has given the green light, join them for gentle physical activity like walking, swimming, bowling, or biking... anything to get that heart pumping and blood flowing.
• Encourage them to talk about their experience or to write about it. In addition to being terrified, I was angry. I was angry because my body had failed me. I was angry I could not nurse Logan because I was so dehydrated from my medication I could not produce milk. I was angry I did not have the energy to be the mom I wanted to be. Being honest about what I was feeling helped. If your loved one is showing signs of being angry or depressed but doesn't seem to be working through it, encourage them to talk to someone who can help.
• If they smoke, encourage them to stop! If a heart attack survivor smokes, their chances of having a second heart attack are double that of a non-smoker.
• Encourage healthy eating habits. When you prepare meals make sure they are nutritious and low in sodium. It will be good for the whole family!
• Remember that it is just as important to take care of yourself when you are taking care of someone else. If you start to feel the strain of caring for a loved one, begin to feel resentment, or feel like other important obligations are falling to the wayside, don't be afraid to ask for help.

Gluten Free Triple Berry Oatmeal Bars

I made these yesterday with some triple berry preserves and they disappeared! Super easy and super delicious!

Here's the Bob's Red Mill recipe:

This recipe can be found on our bags of Gluten Free Whole Grain Oat Flour. Adapted from "1,000 Gluten-Free Recipes" by Carol Fenster, Ph.D. Gluten Free, Low Cal, Low Carb.

• 1/2 cup unsalted Butter or Non-hydrogenated Buttery Spread (Earth Balance), melted
• 2 tsp pure GF Vanilla Extract, divided
• 1 cup Gluten Free Oat Flour
• 1 cup Gluten Free Rolled Oats
• 1/2 cup Turbinado Sugar
• 1-1/2 tsp Xanthan Gum
• 1 tsp Baking Powder
• 1 tsp grated Lemon Zest
• 1/2 tsp Sea Salt
• 2/3 cup Raspberry Jam or Preserves

Directions

Step 1

Preheat oven to 375°F. Generously grease an 8x8-inch pan.

Step 2

In medium bowl, combine melted butter and 1 teaspoon of the vanilla. Stir in flour, oats, sugar, xanthan gum, baking powder, lemon zest and salt until thoroughly blended.

Step 3

Press 1 cup of oat mixture firmly into bottom of the prepared pan. Stir remaining teaspoon of vanilla into raspberry jam until smooth, then spread evenly on top.

Step 4

Sprinkle remaining oat mixture over jam, then pat firmly to make top layer smooth and even.

Step 5

Bake 20 to 25 minutes or until top is lightly browned and firm. Cool bars in pan for 30 minutes on wire rack. Cut into 16 squares and serve at room temperature.

Makes 16 bars.

The Love of a Child: Heart Fact #17

Sometimes I look at my crazy little toddler and am absolutely flummoxed and frustrated but then there are moments when I just look at him and smile in absolute amazement. My husband and I made this little person and he is incredible! He grows and changes every day and the time is flying by so fast. I am grateful for the sweet moments I get to treasure where I just feel overwhelmed with love. Tonight, during our bedtime routine, I had one of those moments. After we read two books, I turn out the light while he crawls into bed. I crawl into bed next to him and sing a few songs -- usually, as Logan calls them, "Twinkle Star," "ABC," and a song I made up when he was a newborn which he now calls, "Mommy Daddy." He's been trying to sing the ABC's on his own but after D it kind of morphs into Twinkle Twinkle Little Star. This time I asked him to sing it with me and he tried so hard to join in. I could really see how much he was concentrating! He piped in at H I J, M N O, R S T, and Y Z. That was the most I'd heard him say of the ABC's and I just felt so proud. When we finished the song, he snuggled as close as he could, was patting my arm, and asked me to sing Mommy Daddy "one mo tine." As I gazed at his angelic face with focused eyes and a sweet smile and smelled his freshly washed hair and warm skin, I felt like my heart was going to burst with love!

This, my friends, is oxytocin! Drug addicts are always after this feeling in the most harmful way, but the best way to achieve it is in the purest love: the love you have for your children. When released from the pituitary gland, oxytocin naturally counteracts stress and recent research suggests oxytocin "reduces cell deaths in an injured heart and reduces certain inflammatory factors that can slow healing." Even though the physical stress of pregnancy caused my heart to fail, I am absolutely certain the love I have for my son helped me heal!

Logan and me when he was 4 1/2 months old. I think my smile shows just how in love I am with my sweet little boy.

Stress and Heart Health: Fact #16

Every morning when I wake up, I need to think about how to manage my level of stress throughout the day. Stress and fibromyalgia are a bad combination. Any additional stress makes my symptoms feel worse.

Everyone should take measures to avoid stress to protect their hearts. Stress may not have a direct affect on the heart but the side effects of stress do. Stress can increase your blood pressure and make you more likely to smoke, overeat, drink alcohol, or become physically inactive. All of those things can absolutely lead to heart disease.

We all know the things we should do to avoid stress and deal with stress so I won't repeat them here. There is one thing though that no one talks about but is something I am working on: managing my expectations. Most of the things that cause us stress are things that are beyond our control. If we always expect things to go smoothly, the stress felt when things go awry will be more extreme.

I am really working on managing my expectations in all areas of my life. That doesn't mean I'm lowering my expectations but rather realizing that what I expect out of a situation may not be what others expect. For example, and not to throw my sweet husband under the bus, but one lame thing that always causes me unnecessary stress is housekeeping. I make the same mistake every day, expecting my sweet husband to do the things that obviously need to be done, or one day just do a little bit more than the normal thing... little things like after he's done washing the dishes at the end of the day, putting them away so we can start the next day with a clean counter and an empty sink. Over the years I have realized this just won't happen and doing it on my own just puts more work on my shoulders. So, finally, rather than being upset all of the time, I'm working on a pinterest-inspired chore chart (which will  be posted when complete) of things our family should be doing daily, weekly, monthly, quarterly, and annually. I know that Ryan trusts that I will take charge when it comes to most things inside our home but obviously, since I do work outside of the home full time, it is not something I should have to take care of completely on my own, so by putting things on paper, we all (including Logan) know what should be happening every day and who should be doing what and I won't have to nag about daily stuff. I will be taking the burden off my shoulders in a way. Hopefully, this is one less thing I will have to stress about, even though it really is a minor thing.

Every little bit of relieved stress helps!

Because it's Valentine's Day Weekend: Heart Fact #15

So, it's Valentine's Day weekend and it's also a 3-day weekend for those of us who work regular 9-5's. If you find yourself in a committed relationship, chances are, you're going to have at least one chance to improve your heart health this weekend... It's sexy time!

Here are a few ways a healthy sex life improves your cardiovascular health:

• An active sex life could cut a man's risk for heart disease in half
• Sex reduces stress
• Sex is good exercise (burns 85 calories in 30 minutes...)
• And, if a man has 3-4 orgasms a week, he reduces his isk for heart attack or stroke

Seedlings!

I was so surprised to come home yesterday after being away for two nights and a day with a foot of fallen snow to find that my little seeds had sprouted!

If you recall, I planted these seeds on Tuesday. The picture above shows what I found yesterday. Today, there are even more and they are a bit taller! The cauliflower, broccoli, tomatoes, and mixed lettuces are doing great.

This part has been so easy! I open the blinds first thing in the morning so the plants start feeling the sun as soon as it begins to rise. I check the top of the soil almost daily to make sure it is still moist but not soggy and check the tray underneath to make sure there is still water in it. Since the tray is right in front of the heater, it can dry out very easily. I keep the plastic cover over the tray all day to help create a warm humid environment. Amazingly, it's working!

Chunky Children: Heart Fact #14

Today, my friend Danielle and I were talking about TV shows like "My 600-Pound Life" and "Biggest Loser" and what happens to a person to get to such extreme weights. As someone who has always been a bit overweight, since childhood, I know so much of it must come from eating habits developed as a child. I was an awful eater!! I still remember the first time I ate lettuce. I was in middle school already and nearly put my Dad into shock when I put lettuce on my otherwise meat and cheese taco.

Even though I was a pretty active kid who loved to play sports and was outside most of the time, those awful eating habits I developed back then and the extra weight I have always carried could have led to some of the health problems I have now. According to the Center for Disease Control and Prevention "70% of obese youth have at least one risk factor for cardiovascular disease" and an obese child is far more likely to be obese as an adult putting them at greater risk for health problems like stroke and heart disease. 

So far, it seems like Logan will not be as picky as I was as a child. He actually enjoys eating broccoli, green beans, baby lima beans, edamame, and carrot sticks with hummus. Luckily, my palate has evolved and Logan sees Ryan and me eating well-rounded meals and snacks. Just today, he skipped the special snow day snow cream and opted for two bowls of blueberries instead. My major goal for raising Logan (and any other children we hope to be blessed with) is that he grows up to not be like Ryan and me but to be better than us! This goal applies to eating habits and an active lifestyle, too. Thinking about the person we want him and acting on those thoughts makes us better!

Next Valentine's Day, think twice about giving your children boxes of chocolates and passing out sugar and sodium-filled Valentines to their classmates and teachers. Skip the candy hearts to protect their hearts!

Puppy Love: Heart Fact #13

One of the things Logan loves about playing at Niles' house is being able to see their dog, Milo. He loves dogs but is totally afraid to touch them and, sadly, we will never have one because Ryan doesn't like it when their naked butts sit on your floor or furniture. All day today, he was concerned about where Milo was and what he was doing, letting him in, letting him out... We humans love our dogs. They encourage us to be active which is great for our cardiovascular health and I think they love us too! Did you know dogs have a larger heart to body mass ratio than any other mammal? Here are some more fun animal heart facts from the National Wildlife Federation:

Warm Apple Crumble on a Snowy Night

A few weeks ago, my friend Renee and I had the opportunity to go out for dinner without our children and husbands in tow. Everything was perfect until it came to dessert. We realized we are lame when it comes to dessert because we can't be typical women! There is almost nothing we can share! I cannot eat gluten and Renee cannot eat eggs or dairy.

When we made plans to have a snow day sleepover, I challenged myself to make a dessert for both of us and succeeded! Gluten-free vegan caramel apple crumble!!

For the apples, I used two quarts of pie filling that I made in the fall from apples our families actually picked together at a local farm.

For the crumble, I modified this recipe and followed the baking instructions they provided. Here's my recipe for the topping:

1/2 c light brown sugar

1/4 c oat flour

1/2 c old fashioned oats

1/4 c almond flour

1/2 tsp cinnamon

1/3 c melted Earth Balance butter

Then, I topped it with caramel syrup when I served it. It was sooooo delicious and the perfect warm gluten free vegan snowy sleepover dessert!

Friendships and Heart Health: Fact #12

I'm sure all of you all over the country are sick and tired of hearing about "Snowpocalypse," "Snowmageddon," and the "Polar Vortex," but you are definitely not as sick and tired of it as those of us who have to function in it! In the six years we have lived here, we've never had so many snow days! It is snowing as I type and we are expecting 5-10 inches to fall in our area overnight. This amount of snow really shouldn't be that big of a deal, but the DC area is just not equipped for snow since we can literally go years without it!

With a snow day expected tomorrow, I am so grateful to have a friend to share it with! Ryan is away on work travel all week so I have been solo-parenting. As much as I love getting to spend a whole day with Logan all to myself, the thought of a couple of days stuck inside without the chance to say, "go play with Daddy" was not very appealing. Luckily, my good friend Renee and her sweet boys came to our rescue and invited us to spend the night during the storm. We were so fortunate to have two friends invite us to stay the night! (Rakelle - I promise we will stay with you for the next snow day!) This will help ease both of our stress because now our boys will be able to keep each other company and we will be able to talk to another grown-up throughout the day.

With most of our family literally across the country, there's nothing like good friends to help in times of need. Did you know that good friendships can also reduce your risk of heart disease? Having very few or no close friends can increase your risk for first time heart attack by 50%! Friendships and social support reduce stress which reduces coronary inflammation. Friends are also great for encouraging healthy reactions and a heart-healthy lifestyle.

Thank you to all of my friends who supported me as I fought to get my healthy heart back and to all of you who support me now. My heart and I are grateful!

These little buddies definitely have healthy hearts!

Renee's son, Niles, and my son, Logan

Who's Embarrassed Now?

Last night I had a dream that made me wake up giggling.

Logan and I were at the grocery store which many of you know is one of my favorite places to be. It really is. No sarcasm. I love grocery shopping!

As usual, my coupon binder was with us, sitting in the seat where the child should be. In this dream, Logan was a preteen/young teen. While we were at the checkout line he said, "Mom, why do you always have to use coupons and carry this giant binder? It's so embarrassing!"

I shot him my mom look (trust me, it's good), paid very little for my groceries, then went to the customer service desk to ask for a big empty box, scissors, a sharpie, and tape.

I then made a sandwich board which read:

I told my Mom using coupons to save money on groceries was embarrassing...

Who's embarrassed now?

I made him stand in front of the grocery store for 30 minutes.

I'm kind of looking forward to embarrassing my teenager!

Cold-Blooded: Heart Fact #11

With another snow and ice storm making its way across the country and temperature drop to insane lows, I can't help but feel the chill. Not only do my muscles and joints ache from the cold, I feel like I have to work harder to move around. Your heart actually has to work harder when temperatures are low to keep your core temperature up. Cold weather can be extremely dangerous for people with heart disease.

To avoid heart failure from hypothermia or stroke from physical exertion follow these tips from metrohealth.org:

Before You Shovel Snow

• Talk to your doctor before you take on this task of snow shoveling
• Avoid shoveling immediately after you awaken as most heart attacks occur early in the morning when blood is more prone to clotting. Wait for at least 30 minutes and warm up
• Do not eat heavy meal before shoveling: blood gets diverted form the heart to the stomach
• Warm up your muscles before starting by walking for a few minutes or marching in place
• Do not drink coffee or smoke for at least one hour before or one hour after shoveling or during breaks. These are stimulants and elevate your blood pressure and heart rate

While Shoveling Snow

• Use a small shovel: shovel many small loads instead of heavy ones
• Begin slowly and take frequent, 15 minute breaks
• Drink plenty of water to avoid dehydration
• Dress in layers, to avoid hypothermia (low body temperature) or overheating
• Cover your head and neck (50% body heat lost thru head and neck)
• Cover your mouth (breathing cold air can cause angina or trigger breathing problems
• Watch for warning signs of a heart attack, lightheadedness, dizziness, being short of breath or if you have tightness or burning in chest, neck, arms or back. If you think you are having a heart attack call 911.

Balcony Garden: Starting from Seeds!

I have tried, with some success, to grow edible plants on our apartment balcony. I dream of one day having enough space to grow all of the local fruit, vegetables, herbs, and nuts that our family needs. In the meantime, practice makes perfect! Usually, I purchase plants already well underway from Home Depot or a local farmer's market. I've done this literally three times in the last six years and have mainly had success growing basil and chives with a few sprinkles of bell peppers, sage, thyme, and oregano. If you are looking for something easy to grow, start with chives. Seriously. No amount of lack of care or abundance of snow can hurt that hearty little herb!

If I ever hope to have my own backyard victory garden I really need to step up my growing game. I'm keeping a journal of my experience, calling it my "Garden Guide", so I can learn from my mistakes, repeat my successes, and have everything I need for future attempts all in one place.

In order to step things up, for the first time ever, I am starting plants from seeds! I did some research to figure what I should plant and when I should plant it. To get the most out of our Virginia growing season, the time to start planting certain veggies indoors is now. I'm starting with bell peppers, roma tomatoes, broccoli, cauliflower and some lettuce varieties.

This should be everything I need to get started: seeding soil mix, water spray bottle, seeding trays, a pen and painters tape for labeling, seeds, and a luck pumpkin. Yes, a lucky pumpkin. Logan picked this pumpkin in OCTOBER and it is still thriving! I think he found the fountain of youth at Homestead Farms. We aren't storing it any special way and Logan plays with it on a regular basis, so I'm calling it a miracle. My garden will likely need a miracle.

I poured about an inch and a half of water into the bottom tray of the seeding tray, filled all of the little pods with seeding soil then planted a little seed in each pod according to the directions on the packet, which was 1/4 inch deep for each.

Each veggie is taking up two rows. I made a label for each veggie indicating type and the date.

Then, I used the spray bottle to moisten all the soil so it can absorb water from the top and bottom. I covered the tray with the lid that came with it (you can also use plastic) and placed it in a window in our bedroom. We aren't using this desk for anything right now and it's right in front of the window and the heater, so it's the perfect spot for tricking these plants into thinking it's spring.

If everything goes well, these should be ready to transfer outdoors in April, after the last frost. Next week, I will start planting some herbs and follow it with different veggies every couple of weeks.

Wish me luck as I attempt to turn my brown thumb green!

Fish for your Heart: Fact #10

You've probably heard it for years: eating one to two servings of omega-3 rich fish reduces your risk of heart disease. According to the Mayo Clinic, "omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, decrease stroke and heart failure risk, reduce irregular heartbeats, and in children may improve learning ability." But, how many of you actually prepare fish even once per week? First, it's more expensive than beef, pork, or poultry, then you have to face the fish counter which can be overwhelming, and then you have to figure out how to prepare it (search Pinterest for delicious ideas)!

This handy tool produced by the Monterey Bay Aquarium can help you determine what kinds of fish are close to "sustainable": Seafood Watch Pocket Guide and App.

From this list, choosing options that are caught closest to home and in season lowers the price. When the price is low, stock up and freeze it. If you have a local fisherman at your neighborhood farmer's market, buy their fish! If you have no idea what to do with your local fish, ask for recipes. Support your local fishers!

According to Seafood Watch, as of July 2013, these widely available fish have the lowest mercury levels, provide a healthy amount of omega-3, and are "sustainable":

The Best of the Best: July 2013*

• Atlantic Mackerel (purse seine from Canada and the U.S.)
• Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
• Pacific Sardines (wild-caught)
• Salmon (wild-caught, from Alaska)
• Salmon, Canned (wild-caught, from Alaska)

Other Healthy "Best Choices"**

• Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
• Sablefish/Black Cod (from Alaska and Canadian Pacific)

Happiness and Heart Disease: Fact #9

No one ever likes to hear they're sick. After the initial shock of learning that something's wrong the bigger battle begins. No matter the issue, you either fight to heal or accept what may not change, and then you have to learn to live with it. This can be a hard pill to swallow. The probability of becoming depressed is high and, according to a recent Loyola University Medical Center study, the reverse can also happen: "forty to 60 percent of heart disease patients suffer clinical depression and 30 to 50 percent of patients who suffer clinical depression are at risk of developing cardiovascular disease."

If you find yourself in a situation where you need to pay extra attention to your health, make sure to care for your mental health as well. If you find yourself needing to pay extra attention to your mental health, take extra care of your heart too.

Eat for your Heart: Fact #8

For the first time ever, I will be attempting to grow plants from seeds. Usually, the herbs I manage to keep half alive are purchased from the farmer's market or Home Depot and are already well on their way. While browsing through the seed selection today, I couldn't help but think about the many benefits the foods I hope to grow will have for my family. While saving money on produce (especially on fresh herbs), I will be able to continue to teach Logan about where food comes from, the work it takes to make something grow, and that eating veggies is fun and so good for us.

We should be eating 2 1/2 to 5 1/2 cups (that's 5 to 13 servings) of fruit and vegetables every day! According to the Harvard School of Public Health, "for a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables)." That doesn't include potatoes (which I can't eat anyway).

In an 11 year study, they learned that a person who eats 5 or more servings per day reduces their risk of heart disease by 20% and a person who eats 8 or more servings per day reduces their risk by 30%.

So, the next time you reach for a snack or plan a meal, grab a handful of berries (fresh or dried) or carrots and hummus or make a Renee salad. What's a Renee salad? A perfect Renee salad contains greens, fruit, nuts, cheese, and vinaigrette.

Eat for your heart!!

Thank you for Going Red! Fact #7

Why is it so important to me to be heart healthy and to spread awareness? Because we have the power to stop a viscous killer -- heart disease! When we Go Red for Women, we are taking control of our health and supporting heart health awareness, research, education and community programs for women.

"Only 55 percent of women realize heart disease is their No. 1 killer and less than half know what are considered healthy levels for cardiovascular risk factors like blood pressure and cholesterol. The Go Red For Women movement works to make sure women know they are at risk so they can take action to protect their health."

According to the American Heart Association, a woman who Goes Red:

• follows an exercise routine
• eats healthier diet
• visits her doctor for important tests
• and influences others by talking about heart health. 

I am Red and you should be, too! I am working with physical therapists to develop a routine that works for me, I am eating better than I have in my entire life, I am at the doctor more often than I probably ought to be, and you all know I talk about my health to anyone who will listen!!


Thank you to all of you who wore red today to help support women like me.

Why I "Go Red for Women": Heart Fact #6

I had no idea women could suffer heart failure as a result of pregnancy until it happened to me.

When I was diagnosed, I learned it happens about once per hospital per year. Once diagnosed, a woman has about a 33% chance of full recovery, 33% chance of staying the same, and a 33% chance of decline or even death.

I will Go Red for Women on February 7 to help raise awareness of heart disease and encourage people to contribute to organizations like the American Heart Association. Researchers don't know what causes an otherwise healthy woman to develop heart failure during or shortly after pregnancy. Clearly more research needs to be done. Women also need to know that this condition exists and can happen to anyone regardless of their pre-pregnancy health. 

Tomorrow, February 7, please wear red and show your support!

Laughter is the Best Medicine: Heart Fact #5

Whenever my parents would talk to me about dating and falling in love, they would say one of the main things to look for in a partner was whether they made you laugh. I am so grateful for this advice not just because Ryan makes me laugh every day but because laughter really can be the best medicine! Your blood vessel lining expands during a good belly laugh sending 20% more blood flowing through the body and reducing your stress. (Source: WebMD)

So, I want to take a moment to thank my sweet husband, on his birthday, for supporting me when I needed it most, reducing my stress (most of the time), and for helping me heal through laughter. I love you, Ryan! Happy Birthday!

The Cost of our Choices: Heart Fact #4

Worried about the rising cost of healthcare? Encourage your family and friends to drop unhealthy habits, drop a few pounds if needed, and pop, drop and lock it on the dance floor (or any other kind of regular physical activity). Being unhealthy costs us all a significant amount of money every year.

Heart disease costs the United States $108.9 BILLION each year (including the cost of health care, medication, and lost productivity).

The suggestions I "dropped" above would also help lower the cost of cancer. Today is World Cancer Day and, because of that, I wanted to share the cost of cancer in the United States: $201.5 BILLION!

Something to think about.

Fibro Challenge: Carrying all your Stuff with Achy Muscles

One of the superficial challenges women face at the beginning of each day is deciding which bag to use. I know! We are crazy. Our purses are important to us. Over the last few years, I have had to change the way I think about bags. It's a continuously evolving process.

When I was pregnant and on the verge of going on bed rest, I had to make sure my bag weighed less than 5 pounds. Insanity! I was so accustomed to carrying a wallet, a phone, chapstick, water, a snack, gum, a snack for Ryan, kleenex, a Franklin Covey planner... Luckily, well unluckily, I only had to walk around feeling practically naked and absent of all of my stuff for all of 6 weeks before being put on bed rest. Problem solved.

After having Logan, I realized carrying a shoulder bag presented a whole new set of challenges. I admit, I am a bit clumsy. I found that when I would bend over to pick Logan up, the bag would slip off my shoulder, swing around, and smack him in the face. Um, I was not the biggest fan of accidentally smacking my child on a daily basis. It was time to switch to a cross-body bag. After quickly tearing through some inexpensive bags, I spotted this beauty in lavender at Anthropologie (my happy place) and fell in love. It is one of the only things I have ever purchased from Anthro full price! 

This satchel and I have had some good times and I still think it's beautiful but, sadly, it's time to say goodbye. In the last few months, as my pain has progressed, bearing the weight of the things I carry on one shoulder, even with a cross-body strap, has become very uncomfortable. In the back of my head, I know I ought to reduce what I carry, but the prepper in me refuses. (In a future post, I'll show you what I carry each day just in case of emergency.) In addition to that, if I stop at the drug store on the way home or bring my lunch in to work, which I do on most days, I find myself carrying a shopping bag on one shoulder. That poses additional problems because I have to support that extra bag with my hand near my shoulder. Looping my thumb into the strap to keep it on my shoulder is very uncomfortable because I have pretty severe pain in both of my thumb joints. 

Who knew commuting to work could be so painful and so complicated?!

A few weeks ago, I decided it was time to move on to a backpack.I had a few specifications for what I was looking for in a backpack. It needed to be:

• A dark neutral color (I wear a lot of fun colors, so I didn't want it to clash on a daily basis and I have a two-year old and find myself wearing food, milk, or snot on a daily basis so I didn't want it to look destroyed after one week)
• Affordable 
• Roomy enough for my everyday stuff in addition to lunch/a cardigan/diapers
• Full of fun pockets
• Not reminiscent of a standard student backpack
• Not reminiscent of a hiking backpack (yes, I am an aspiring prepper but I will always be a girly girl!)

Last night, I stumbled upon this Mossimo backpack at Target and I think it fits the bill!

It reminds me of my beautiful satchel, it's a dark neutral color, it was only $30, look at all those pockets (!), and it doesn't look like a Jansport. This morning, it fit all of my everyday carry stuff easily plus a full lunch cooler bag and reusable water bottle with room for more. Most importantly, it felt pretty comfortable. Since I'm not willing to be stranded away from home without some emergency supplies and prefer to save money by bringing food with me to most places, I think this is the best option for me.

Seriously, who knew choosing a bag in the morning could be so complicated?

Case of the Mondays: Heart Fact #3

Every Monday morning, Facebook is full of Monday memes and claims of Monday blues. Mondays are definitely the worst day of the week.

Did you know you are more likely to have a heart attack on Monday morning than any other day of the week?! Talk about a serious case of the Mondays!

Here's why: 

"Levels of a stress hormone called cortisol peak early in the day. When this happens, cholesterol plaque that has built up in the arteries can rupture and block the flow of blood to the heart. Add in the rise in blood pressure and increased heart rate from the stress of returning to work after the weekend, and you have the perfect recipe for a Monday morning heart attack." (Source: WebMD)

My advice:

Enjoy your weekends and keep in mind that the next weekend is only five days away!! Take it easy!!

Exercise and Heart Health: Heart Fact #2

Superbowl Sunday, as one of our party guests stated, is only matched by Thanksgiving in terms of indulgence. It's true! Today we feasted on chili, chicken wings, deviled eggs, queso, chips, guacamole, crackers, hummus, cookies, M&M's and, thankfully, at least a handful of veggies. I am grateful I spent the greater part of the weekend in the pool with Logan at swim class (which is actually a challenge for me), hiking around Mount Vernon (also a challenge for me), and playing at the park (not a challenge at this particular toddler-friendly park, but the walk to get there is for me). With that in mind, I'd like to share my healthy heart fact of the day:

Walking briskly for at least 17 minutes per day reduces your risk of heart disease by 40%! Learn more here.

Get out and get moving! Your heart will be grateful and so will all of the people out there who care about you.

My Heart Failure Story - Updated

If your read our blog regularly or follow me on facebook, you already know my heart story. If you're new, here it is (updated):

When I learned I was pregnant in 2011, I imagined I would have a picture perfect pregnancy. I was in the best health of my life; I weighed less that I did in college, I loved my kickboxing and zumba classes, and I was well on my way to running my first 5k. At 20 weeks, I started bleeding from a low-lying placenta. At 26 weeks, I was placed on bed rest because of the bleeding. The bed rest led me to gain more weight than I intended and I developed high blood pressure at week 35. At 37 weeks, I was hospitalized for a day due to increasingly high blood pressure. The next day, I returned to the hospital with a Group B Strep infection and high blood pressure and needed an emergency c-section. My sweet baby boy was in the NICU for six days, but thankfully was infection-free.

For most new mommies, bringing your new baby home from the hospital should be a time of celebration and excitement paired with fatigue and a few nerves; all the things you should expect. Like my pregnancy, coming home from the hospital did not go as expected.

As I began to recover from the surgery, we noticed that my blood pressure remained high, as did my pulse, and I began to swell around my ankles. The night we brought Logan home was tougher than we expected. In addition to the stress of caring for a new baby, I was having difficulty breathing and worried I might have a virus. The next night, I felt much worse. My chest felt heavy and I couldn't sleep. By morning, I was concerned about a possible blood clot and went to the emergency room. Fluid in my lungs led the emergency physicians to a diagnosis of bronchitis. They sent me home with a breathing treatment and instructions to see my regular doctor the following day.

That night, I felt even worse. I still couldn't sleep and was coughing like crazy. My regular doctor was extremely concerned about my blood pressure and the crackling sound in my lungs, but especially about my high pulse. She suspected something I had never heard of before: peripartum cardiomyopathy (pregnancy-induced heart failure). I knew it was serious when she told my husband and me to cancel our son's first pediatrician appointment that afternoon and sent me to see a cardiologist immediately.

After an examination, an EKG, and an ultrasound, at age 29, with a 9-day old baby in my arms, I was diagnosed with heart failure.

With peripartum cardiomyopathy, it's impossible to determine the cause. It could have been the high blood pressure, the strep infection, the surgery, or something unknown. It could happen to anyone but is rare, occurring in approximately 1 in 4000 pregnancies. Think about it this way: for all of the babies born at an average hospital in one year, one new mommy will have heart failure.

A healthy heart pushes 60-70% of your blood out with every beat and mine was only pushing out 25%. It was as though I had developed the heart of an unhealthy 70-year old man overnight. My pulse was hovering around 100 because my heart was working twice as hard to get the oxygen-rich blood out to my organs. I was experiencing every single symptom of peripartum cardiomyopathy: difficulty breathing, swelling, cough, racing heart, chest pain, frequent urination...

I was equally terrified and grateful. I wondered what this meant for my ability to care for my baby but grateful for such a quick diagnosis. No one wants to hear that there is something wrong with their heart, but it has to be worse when you have a brand new baby. I worried that I would never be able to care for Logan the way I hoped I could. I learned that I had a 33% chance of staying the same, 33% chance of improving and possibly healing completely, and a 33% chance of getting worse or even death.

I started treatment with a diuretic and beta blocker immediately. The first few days were rough as the diuretic began clearing the excess fluid from my heart and lungs, but within two weeks, I was able to breathe and was eager to begin to rebuild my cardiovascular health. Unfortunately, the exhaustion I was experiencing, dehydration from my medication, and stress had already taken its toll on my relationship with Logan. I wasn't able to produce more than a few drops of milk and I was missing out on valuable bonding time because I felt so horrible. I hated that our experience of becoming a family was being marred by this illness.

Thankfully, four weeks after my diagnosis, I learned that my heart was pushing out 45-50% of my blood out with every beat! I was improving and so quickly; there was a good chance my heart's strength would rebuild and I would feel normal again. Ten weeks after my diagnosis, I learned that it was back up to 60%! I was close to a healthy heart. In August of 2013, I learned I had a healthy heart!!

I am so grateful that my condition was diagnosed quickly and I was able to recover faster than most, but I am still angry. I am upset that my first few months with my baby boy were not as joyful as I hoped they would be. Even though I knew my condition was improving, I was still stressed about being in my situation and worried it would not improve completely. I'm sad because birthing more babies is not in my future. I am at a greater risk of developing cardiomyopathy with future pregnancies and it could be worse. It's not worth literally risking my life and not being able to raise Logan or any other children. Even though my heart has physically healed, I feel heart-broken. I'm sad I was not able to enjoy the time with my new baby boy the way I hoped I would and am disappointed I will not have a second chance to have a healthy pregnancy.

It is because of my experience and knowing just how lucky I am that modern medicine was able to save my life and allow me the chance to be Logan's mom that I am an advocate for heart health and support all of the amazing work the American Heart Association does. Please make having a healthy heart and healthy body a priority in your life and give to organizations like the American Heart Association's Go Red for Women campaign to support research into diseases like peripartum cardiomyopathy. No woman should ever have to go through what I did!

It's Heart Health Month!

February is Heart Health Month! Did you know that heart disease is the number one killer of women in the United States? I sure do! I've been to the edge and back. I will be sharing a heart health fact every day this month as a reminder to myself and to all of you of the importance of having a healthy heart. Here are a few helpful links to guide you down to road to heart health and to help spread the word.

Go Red for Women on Feb 7!

American Heart Association