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Happy Holidays!

11/21/2016

And in the blink of an eye the holidays are upon us. Where does the time go? I really love this time of year- but it can definitely get a little hectic and overwhelming! Shopping for gifts, attending social events, planning your holiday menu, fitting in exercise, fitting in sleep, the list goes on and on…HELP!

What they say is true: exercise truly is a great way to reduce stress and improve sleep...but how to squeeze it in???

LOL. Wouldn’t it be nice if it was this easy?!
A girl can dream…

But for the majority of the world, it’s not that easy. So a little effort is usually required…

Some tips for the winter:

Walk, walk, walk. Anywhere and anytime that you can. At the mall? Do an extra lap. At the grocery store? Go up and down every aisle. On your lunch break? Walk to get lunch.
Get involved with classes at a gym. They are a GREAT way to learn new moves, make healthy friends, and get in shape!

Some favorites in Ridgefield (but there are many more to explore!): The Gym, The Pilates Greenhouse, The Rec Center, Basil Yoga…

Get on track with a personal trainer.

Some favorites in Ridgefield: Train 2 xcel, and Results Personal Training and Fitness.

And I know we all hate to do it, but tracking your food really helps. With all the social events and unhealthy eating that is unavoidable (and of course delicious), it helps to stay on track. These are my two favorite websites to track my calories and exercise: My Fitness Pal and Lose It.

They both have free apps that you can use on your phone. Try it out for one day. You’re probably not eating as bad as you think!!

But let’s be realistic, socializing and enjoying food and drink with family and friends is a very real and important part of life. As long as it’s not every day ;)

I saw this on the Today Show the other day, and I think Joy Bauer shares some great tips, including advice for a one-day detox after a day of overindulging. Definitely worth the read. In short, DON’T stress, wake up the following morning and go for a walk, and hit the RESET button ;) You’re only human.

And who doesn’t love fresh baked goods? This is a great chart to look at if you’re trying to cut back on animal fats.
(I also like to use unsweetened applesauce or mashed banana to replace butter or oil in baking)

Onto the food! Some new favorite recipes. Enjoy…

Creamy Tomato Soup, from Oh She Glows (Vegan, Gluten free)
My family’s new favorite soup. We would eat it every night if we could. DELICIOUS.

5 Ingredient Black Bean Soup, from Making Thyme for Health (Vegan, Gluten free)
Not only is this delicious, but it might be the easiest soup I’ve ever made. Perfect for a busy weeknight dinner or a quick and easy lunch.

Baked Salmon Cakes, from Skinnytaste (Gluten free if using GF breadcrumbs)
Perfect for a holiday appetizer! Or make them larger and serve over a salad for dinner.

Bean and Corn Enchiladas, from Forks Over Knives (Vegan)
These are a definite staple in our house. I usually make a double batch of the sauce and freeze half for a quick meal on another night (but I use a little less chili powder than it calls for…A lot less, lol). And change up the vegetables to whatever you have on hand.

Healthy Pumpkin Bread, from Making Thyme for Health (Gluten free)
SO good! And completely easy to make. Perfect for the holidays. The only changes I made were: I swapped oat flour for rice flour, and I used less maple syrup to keep it healthier. And unless it’s for a social event, skip the icing ;)

Bon Appetit and Happy Holidays!!!
Jennifer

This was passed on to me by a friend. I love the message and wanted to share. Enjoy :-)

What I wish I knew when I was in my 2O's
Written by Jane Wyker for Self Love Beauty

Now 80 years old, I decided to write a letter to myself to explore “What I wish I knew when I was in my 20’s.” I hope it will encourage you to look within and take exquisite care of yourself.
Fortunately I have excellent health and vitality, able to do whatever I please. I have recently published my first book, a memoir titled ‘Soul Selfish: The Awakening of a ‘Good Girl.’ In writing my book I recounted the decades and stages of my life, the lessons I learned, and what was most important to me. When I finished, I paused to think about what my life would have been had I begun my inner journey earlier. I actually started it when I was 34 and it continues to this day.

Dear Jane,

First of all, never look back with remorse. Every step has brought you to where you are today. The only point of power is NOW! If you choose to look back, do it to release your pain, to free yourself, and for younger women whom you might inspire.

When I was in my 20’s

I wish I knew that I play the leading role in my life.

I wish I knew that life is an inside out process and that everything I create and feel starts with what I believe.

I wish I knew that my first and most important relationship is with myself. That if I loved myself, acknowledged myself and appreciated myself more, I would attract people who respond and return that love, people who would encourage me to dream and to fulfill my dreams.

I wish I knew that I had a soul connected to a benevolent Universe that supports me and guides me, and to listen for it deeply and daily.

I wish I knew that my spirituality and love for myself would fill me, and that I don’t need to look to others to validate my worth.

I wish I knew more that I was beautiful, inside and out.

I wish I knew that I was safe and that I know how to keep myself safe.

I wish I knew that my emotions are a real and powerful guidance system that tells me from minute to minute what I like and don’t, who is being kind and supportive to me and who isn’t, what I enjoy, in which environments I flourish, what abilities and talents are natural to me — who and what to move towards and to move away from.

I wish I knew that when my desires source in my soul, they are important for me to respect, as important as others’ desires. They are intended to be good for all, for the soul does not separate people — unlike ego desires which commonly source in competition, acquisitiveness, aggression and revenge.

I wish I knew that I am able to take care of myself, and that my relationships are there to give and receive love, support, beauty, expansion and pleasure, enriching the lives we share.

I wish I knew the power of my sensuality and sexuality — that they ignite my life force.

I wish I knew that it is OK to put my needs, desires and feelings first some of the time, to stand more for myself.

I wish I knew to give more respect to my wisdom and talents.

I wish I knew about unconditional love — that I might aim to see goodness in, or have compassion for others regardless of their behavior

I wish I knew how to comfortably ask for help and support.

I wish I knew more about the value of fun.

I wish I knew to play more, dance more, sing more, laugh more, trust myself more, make love more and rest more.

I wish I knew that my love of beauty and the wonder of nature connect me to my soul.

I wish I knew that forgiveness is freedom.

I wish I knew how good it feels to choose gratitude.

I wish I knew more about the lives of great creators, their passions and the qualities that supported them to make awesome contributions.

I wish I knew how precious each day is.

I wish I remembered that love is the most important thing in life.

Dear Jane, relax and allow these thoughts to grow in you each day.

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5 Ways Women Can Prevent a Heart Attack

11/3/2016

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One in 3.

That's the amount of women who die from heart disease each year.

One in 5.

That's the number of women who believe it can’t happen to them.

Yet heart disease is more deadly than all cancers combined. So although you might think it’s just overweight, older men who are at risk, it could happen to you too.

The good news is that there are easy things you can do to prevent your risk for heart disease.

Here are five.

Get a CIMT. Sure, it's important to eat healthy, exercise, and control your cholesterol, but one of the best ways to prevent heart disease is with a carotid intima-media thickness test (CIMT).This non-invasive ultrasound identifies plaque in the wall of the carotid artery as well as wall thickness. Your physician can also order blood tests that evaluate the level of inflammation in your body, a precursor for heart disease and help you make specific lifestyle changes to reduce your risk.
Ask about other health conditions. A lot of women have heart disease and don’t even know it. In fact, I have several patients who have autoimmune diseases like psoriatic arthritis that cause inflammation, which is the driving force of heart disease. What’s more, research shows that women are more likely to have heart attacks and strokes after menopause, so it’s a good idea to make sure you’re doing all you can to stay healthy.
Know the signs. When men are having a heart attack, it usually shows up as chest pain or pain in their left arm. Yet for women, the symptoms are typically more vague:
- Chest pain, pressure or burning.
- Pain in the neck, jaw, throat, shoulder, abdomen or back.
- Anxiety.
- Nausea.
- Shortness of breath.
Since you’re busy caring for everyone else, it’s easy to dismiss your symptoms until it’s too late. In fact, only 65 percent of women who think they’re having a heart attack will dial 9-1-1. What’s more, physicians may incorrectly or misdiagnose a woman who is really having a heart attack. So know the signs, trust your gut, and be your own advocate.
Hit the gym - and start lifting. I know you don’t want to look like a body builder, but muscle is important if you want to prevent a heart attack. Muscle builds up your metabolic rate so you can burn off body fat, prevent insulin resistance and inflammation, and damage to your arteries. The good news is that within 3 months of being on an exercise plan that focuses on strength training, you can build up enough muscle to reverse your risk for heart disease.
Get your stress under control. Chronic stress can raise your heart rate and blood pressure and over time, it’s believed to damage your arteries. Making a daily effort to reduce stress is one of the best ways to prevent a heart attack. So go to the spa, take a walk or meditate. In fact, a recent study out of Carnegie Mellon University found that just 25 minutes of mindfulness meditation for 3 consecutive days is enough to significantly reduce stress.

Dr. Thomas V. Cigno

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Sleep Apnea: The Root Cause of So Many Diseases

11/3/2016

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In my last post, I talked about how obstructive sleep apnea can cause high blood pressure, damage the arteries and cause other health conditions.

Because of the stress it puts on the heart, sleep apnea can create an arrhythmia (an irregular heart beat) or atrial fibrillation (AFib) which can lead to blood clots, stroke, and heart problems.

Sleep apnea can also promote insulin resistance and, down the line, type-2 diabetes. Depression, irritability, sexual dysfunction, excessive daytime sleepiness, and memory problems are also common. In fact, a recent study in the journal Neurology found that sleep apnea may even lead to dementia.

Since sleep is interrupted, and people with sleep apnea are always tired, it could be dangerous, even fatal. Many of my patients have been seriously injured because they fell asleep behind the wheel.

Identifying sleep apnea early can be a challenge because 69 percent of Americans are overweight, a risk factor for sleep apnea. Plus, because most of us are not getting enough sleep and are tired all the time, it’s easy to misdiagnose it or overlook it altogether.

And it’s not only those who are overweight and have a thick neck circumference who are diagnosed. People who have narrow set eyes, a narrow nose, and a small chin tend to have it as well.

Warning Signs

Making the diagnosis and treating it as soon as possible are important. You can help your doctor make a diagnosis if you know the warning signs:

Chronic snoring. You may not think you snore, but if your spouse is losing sleep over it, you probably are too.
Choking or gasping for air. If you regularly wake up with a chocking sensation, or your spouse hears it during the night, it’s a really good indication you have sleep apnea.
Fatigue. If you still feel tired after a full night’s rest, often need a nap, or tend to fall asleep reading or when you dim the lights for a movie, you should talk to your doctor.

If you have symptoms of sleep apnea, your physician will likely order an overnight sleep study to see if you have sleep apnea and determine how severe it is. I prefer my patients do home sleep studies because they’re more confortable and convenient.
RecommendationsDepending on how severe the apnea is, your physician will come up with a plan to help you. Here are some things I recommend for my patients:

Lose weight. Fat around the neck can cause the muscles in the airway to relax and prevent air flow.
Avoid alcohol at night. Even one drink can relax the muscles of the larynx and obstruct the airway.
Change positions. Avoid sleeping on your back which can make breathing difficult. Turn on your side instead.
See your dentist. For mild cases, an oral appliance can help to open the airway.
CPAP. For moderate and severe cases, a continuous positive airway pressure (CPAP) machine is necessary. Yet if you can lose weight, chances are you won’t be on it forever.

Dr. Thomas V. Cigno

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High Blood Pressure? It Could Be Sleep Apnea!

11/3/2016

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If you’re like many of my patients, you’re exhausted all the time. Between long hours at the office, taking care of your family, stress, and a lack of sleep, it’s no surprise you feel wiped out by the end of the day.

Yet if you’re still tired in the morning even after a full night’s sleep, feel like you could nap at any time, or you have a serious case of brain fog, you might have obstructive sleep apnea.

According to The National Sleep Foundation, more than 18 million Americans suffer from sleep apnea, a condition that causes brief moments of stop-and-start breathing.

Since so many of my patients have the classic signs of sleep apnea like snoring and fatigue, I’m testing for it - and diagnosing - it nearly every week.

It’s important to make the diagnosis not only because of the fatigue and irritability, but because sleep apnea can clue us into other health conditions and diseases that are affecting your health now or could lead to problems down the line.

Perhaps one of the most important is hypertension, or high blood pressure.
It’s because when you stop breathing, your oxygen levels fall and your body goes into stress mode. When that happens, it releases chemicals, like the hormone cortisol, and aldosterone, which drive inflammation insulin resistance and hypertension.

Not only that, but sleep apnea causes oxidative stress, or an imbalance of harmful free radicals and defensive antioxidants in your body. And over time, oxidative stress can actually damage your arteries.

The combination of oxidative stress and inflammation not only raises your blood pressure, but it could lead to heart disease, type-2 diabetes, cancer, and a slew of other health problems.

Not only that, but high blood pressure can carry over into the daytime waking hours when you’re breathing normally. Plus, when medication is prescribed, it may not even help.

So oftentimes when I know someone has high blood pressure - especially if it is resistant to medication - I’ll test for sleep apnea, and frequently that’s the root cause. NT-proBNP elevation can also be a clue that you have sleep apnea, since it is released when the heart muscle is under strain.

I’ll then order a home sleep study, which is much easier than spending a night in a lab, and it can confirm the diagnosis within a few days.

The good news is that sleep apnea is not only treatable, but often with diet and lifestyle changes it can often be reversed. In fact, one study found that people with sleep apnea and hard-to-control high blood pressure may be able to lower their blood pressure when they treat the sleep apnea.

If you snore, are always tired, or have hard to control high blood pressure, it’s important to find out what is causing it.

Dr. Thomas V. Cigno

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The Heart Disease Test You Need Now - Even If You're Healthy

11/3/2016

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Let’s assume:

You don’t smoke and have a glass of wine with dinner just a few nights each week.
Your blood pressure and cholesterol are normal.
You don’t have diabetes and your blood glucose tests are fine. Your fasting glucose is under 100 and your Hgb A1c is normal.
You get 8 hours of sleep most nights.
You have stress but it’s not as bad as some of your friends.
No one in your family has ever had a heart attack or stroke.

That’s great news, right?

But guess what? That is not enough information to know if you are at risk or not.

We’ve been conditioned to believe that as long as you don’t have any of the classic risk factors for heart disease, you have nothing to worry about.

It’s the way I practiced for nearly 25 years. I thought that if my patients were able to control all of the classic risk factors, they would never fall victim to heart disease.

And it makes sense. Think about someone you know who had a heart attack or stroke. He was probably overweight, ate junk food, and never exercised. He had a clear reason to get sick.

But what about that friend who looked healthy and went to the gym and one day has a stroke or a heart attack, or has sudden death?

See, for about 50 percent of people who have heart disease, a heart attack or stroke is their first symptom.

They never felt sick. They have no warning.

In my practice, I see it all day long: more than half of my patients have significant cardiovascular disease that hasn’t been identified or treated aggressively enough.

Why? Because the method that most physicians use to evaluate your risk for heart disease just falls short. In fact, we’re missing a huge percentage of people who seem healthy but have some major underlying issues that could cause serious problems down the line.

A better way

More than 10 years ago Dr. Bradley Bale, a physician, and Amy Doneen, a nurse practitioner, were noticing that many of their patients were getting stents put in their hearts and having heart attacks and strokes, despite the fact that they led a healthy lifestyle and were not considered high risk.

Bale and Doneen knew there had to be a better way to identify the problems earlier, so they devised a new approach - aptly titled the Bale/Doneen Method.
They realized that instead of just managing risk factors, you need to look for disease, the driving forces of that disease, and identify and eliminate inflammation.

One method is to look for plaque in the carotid artery. Sometimes it’s a high volume of plaque that’s the problem but it may also be that the plaque is unstable. Stable plaque is hard while unstable plaque is more likely to rupture.
If we find plaque, we can then figure out why it’s there. Then we can work to control the factors that are driving it and completely resolve them.

Insulin resistance - a precursor to type-2 diabetes - and cholesterol are other factors that are often overlooked, is extremely common , and a huge driving force of vascular disease. Everyone should have a 2 hour glucose tolerance test to search for this condition.

Sleep problems, stress, periodontal disease, osteoporosis, autoimmune disease are just a few of the problems that drive inflammation and atherosclerosis and must be identified and treated to control the progression of this disease.

Bale/Doneen also looks at family history, genetics and various markers of inflammation. Monitoring these markers regularly and taking steps that reduce them is the engineering that is necessary to stop the wheels of this condition.

Bale and Doneen have been so successful that in 11 years of practice, only one of their patients had a heart attack. At their center, they even provide a money-back guarantee if you do.

To increase the odds that you can identify and prevent this very common disease from striking, Bale/Doneen is proactive and preventative, and it works.

Cardiovascular disease is the leading cause of death. It shouldn’t be. We do a great job looking for early disease, not just risk factors for the common cancers such as breast cancer, colon cancer, and cervical cancer. It's time we employ the same logic to a disease that is more common than all of those cancers combined. I feel this is how heart disease should be prevented.

Dr. Thomas V. Cigno

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﻿Happy Holidays!

5 Ways Women Can Prevent a Heart Attack

Sleep Apnea: The Root Cause of So Many Diseases

﻿High Blood Pressure? It Could Be Sleep Apnea!

The Heart Disease Test You Need Now - Even If You're Healthy

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