Jennifer H. Mieres, M.D., F.A.C.C., F.A.H.A, a native of Trinidad, West Indies, is the Director of Nuclear Cardiology and Assistant Professor at New York University School of Medicine. She is a nationally recognized expert in cardiovascular diseases in women and is routinely called upon by the media to comment on heart health. She has appeared in national and local media outlets including two recent documentaries for PBS.
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
What an amazing time of year! What a great time for women everywhere to take advantage of the “Choose To Move” Challenge. When it comes to warm sunshine and longer days, a few fun, energizing thoughts come to mind – picnics in the parks and exercising outside.
This time of year offers many opportunities to enhance your “Choose To Move” lifestyle. Take, for example, your nearby park. A trip to the park on a beautiful afternoon allows you to exercise outside, and also pack a heart-healthy lunch rather than relying on your usual fast-food meal.
In addition to outdoor exercise and a basket packed with heart healthy foods, there’s a lot we can embrace during a simple picnic in the park. From the green grass to blooming flowers, colors are vibrant and evidence of life is everywhere. Just like these beautiful surroundings, we should take advantage of every opportunity to show our vibrant colors and experience life at its fullest.
The park also offers a clear picture of what it’s like to relax, refocus and really enjoy yourself. An important part of staying heart healthy is finding time to reduce your levels of stress. Spending a few minutes taking time for yourself, listening to your favorite music, or being physically active, can all be important factors in helping to reduce stress. Make time to laugh with family and friends. It’s your body’s natural stress-release mechanism. “As women, we’re often consumed by hectic schedules and the demands of a fast-paced society. The park paints the perfect picture of what it’s like to enjoy the life that surrounds us. Don’t let another beautiful day pass you by!
From our Choose To Move Real Women to each and every lady who has joined this challenge, I commend you. For our seven real women, week 9 is approaching and you’re on the homestretch. For those of you who have recently joined the challenge, welcome. We’re happy to have you on board!
No matter where you are in this quest for a healthier lifestyle, I encourage you to consider this as more than a short-term program. Instead, make a life-long pledge to behavioral change that includes continuous physical activity and smart food choices.
For most of us, life’s distractions such as busy work schedules and family obligations often cause us to lose sight of our long-term health goals. Keep the following tips in mind to ensure that you won’t get off track. Surround yourself with people who support your long-term goal, get active with your spouse and kids to better incorporate family togetherness, cook at home instead of eating out and always get plenty of rest.
Keep on keepin’ on…you can do it!
Cheers!
When it comes to spring, cleaning isn’t the only thing we should have on our “to-do list.” Winter is behind us, new growth is underway and consistent warm weather is around the corner. With that said, I can’t think of a better time to get moving!
Physical activity improves fitness, enhances energy levels and promotes a positive state of mind. To get the most benefit during the day, exercise as early as you can and avoid intense physical activity within three hours of bedtime, as it can make restful sleep difficult.
Since the weather is nicer, try to get your exercise outside. Playing in the park with your family, walking the dog and even yard work are great ways to incorporate physical activity in your day. Additional spring activities might even include water sports, such as canoeing, swimming or water skiing.
Just remember that thirty minutes of moderate to vigorous exercise for most days of the week is key for a healthy lifestyle. Exercise can be fun, if you can just be creative. It’ doesn’t have to be done on a treadmill inside. Have fun with it…and get outside!
While in elementary school, we were taught many of life’s most valuable lessons. Perhaps one of the most important was balance. While we were instructed to sit at our desks and work, we were also encouraged to play on the playground and have fun. Unfortunately, as we grow older the balance gets disrupted by demanding careers and busy schedules. We need to remember that physical activity is just as important as an adult as it is as a child. Just as there is a need to work, there is a need to “play.” Losing sight of this balance often results in physical inactivity and the decline of personal health.
Since we’re reminiscing on our “school days,” let’s talk about our food choices. Many of us never outgrew the sweet tooth and that’s okay. Just remember, you can still have your chocolate, as long as you keep it in moderation. However, fruits and vegetables are still the most important part of your diet and always will be. Not only do you need them daily, but your family does too. Help keep a balanced diet in your home by providing these nutrients to your kids and spouse. Also, don't forget to drink plenty of water. The recommended amount is eight 8-ounce glasses of water each day. Be sure to keep yourself hydrated or you could over-exhaust yourself, which could lead to fainting, low blood pressure or worse, a heat stroke.
Healthy goals for you to try this week:
· Exercise – Get a minimum of 30 minutes most days, if not all days of the week.
· Eat a balanced diet emphasizing a variety of fruits, vegetables, grains, low-fat or non-fat dairy products, fish, legumes and sources of protein low in saturated fat (e.g., poultry, lean meats and plant sources).
· Don’t smoke – if you smoke, stop. Cut the amount of cigarettes you smoke daily in half…each day cut the previous day’s cigarettes in half until you end up with nothing left to smoke.
Remember to avoid second hand smoke.
· Don't let a slip up keep you down. If you get off your exercise schedule, have a cigarette or overindulge yourself on a meal, just get back on track with more determination to establishing a healthy lifestyle.
So, remember to maintain a healthy balance of work and play!
From family outings and support to new workouts and recipes, it’s evident that our Choose To Move real women are taking the necessary steps to achieve great things during this 12-week challenge.
With a few weeks under their belt, these ladies are experiencing both the exhilaration of positive change and the struggles that come with discipline, hard work and consistency.
Perhaps one of the most unique parts of this program is that real women have the opportunity to communicate with other real women. No matter where you are in this program, remember that fellow challengers are on your side…ready to cheer you on and give you the motivation that you may need! Many can relate to the obstacles you face and offer valuable advice while others will give praise on a job well done. I encourage you to rely on those who are “choosing to move” and offer support whenever you can.
I commend not only our seven real women on their commitment to this program, but the nearly 200,000 others who have registered for the Choose To Move Challenge.
I am privileged to work with each of these women and hope to provide valuable guidance as they navigate the 12-week Challenge.
Keep up the good work…your health and well-being depends on it!
Cheers!
"You start on day one. Twelve weeks later you are guaranteed to have some outcome that’s favorable--favorable for your blood pressure, for weight control, as well as in the fight against preventing heart disease."
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
My total chol. is 184
HDL is 46
LDL is 106
Trig. is 184
I have been on a low fat, low carb diet since Sept (NutriSystem). Should I be concerm about my Trig?
Comment by on February 12, 2008 2:54 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PMDr. Mieres,
I'm very much an internet girl. As soon as I found out I had high blood pressure, I found this site. After going through all the 'choose to move' selectees, I chose Vervita, for the reason that she update often and replied to those that posted comments.
Well here we are, 6 months later, most of those chosen have yet to update.
Considering these are all busy and accomplished women, perhaps some slack should be cut. Ok.
The forums are worse. I have had to hunt and peck to find true posts, some of which should be answered by a professional, not a jr. high social studies teacher.
I'm sorry to be so negative. In truth, AHA diet and recipes have made it possible that I may be coming off meds next week. My diet plan has been based on your cookbooks.
When I called in my numbers today, to get a refill, the office called me back and said the doctor said when I want, to stop meds for 4 days and make an appointment for the 5th. If bp is in the 100-120 range, we'll stop the meds. Woo hoo! Diet and exercise may pay off!
Comment by on June 12, 2008 8:17 PM