Top 5 Heart Healthy Gift Ideas from CCNM

It's that time of the year when we stress about, er, take joy in, buying gifts for others. But what to get for those trying so hard to develop good healthy habits? Fret not! We have procured a list of healthy, good habit-forming gifts that are safe and doctor-approved. Let's get to it:

1. What's healthier (and tastier) then a basket of fruit? Not much. Keeping it local,  Denville mainstay for the past 70 years, J&M Gourmet Foods, has a great selection of fruit baskets that will deliver locally on the same day or ship it overnight. The Famous J&M Fruit Basket for $49.95 is our go-to selection but there are numerous others from which to choose.

2. Did you know that gardening can burn up to 1,260 kJ an hour while also working those core muscles? Once the winter snow thaws and the green begins to show its time to get out there and get healthy. So why not do it with some new tools. For the guys who do the heavy lifting, cutting, pruning there are plenty of power tools to satisfy even the manliest of gardeners. Check out Home Depot or Lowe's for the latest deals on cordless hedge trimmers, lawn mowers, etc. And for the ladies, new gloves, gardening tools and even plants/seeds ordered online are an awesomely healthy way to get spring started. Check out White Flower Farms  for the best online plant selection.

3. This device that looks like its from 2021 is worn like a watch and does actually tell time. However, it tells much more than that. The Nike Fuelband also monitors your daily activity and translates that into energy spent. It counts your steps and uses an accelerometer to calculate your level of exertion. It then syncs with your mobile device wirelessly and can give you daily reports about how you've done. If you also want to keep an eye on your shut-eye the Fitbit One Wireless Activity and Sleep Tracker also monitors your sleep cycle and can actually be set to wake you at the optimal point in the cycle so that you'll srise feeling well-rested and ready to go.

4. Full disclosure: I want this gift! We are finally at the point in our technological advancement where we no longer have to be impeded by annoying swinging wires while we run or connection points that no longer connect well. Welcome to the wonderful world of wireless accessories. They connect to any iPod, iPad, iPhone, Android, or any other Bluetooth enabled device, so you can listen and control your music play, advancing or rewinding the track and pausing from up to 32-ft. away. It even has a microphone that lets you make or take calls on your cell phone — the music stops when a call is in progress, and resumes playing when you hang up. So good.

5. Finally, from Circulation, the journal of the American Heart Association, it was previously reported that moderate intake of alcoholic beverages (1 to 2 drinks per day) is associated with a reduced risk of coronary heart disease in populations. That's good! We can use that evidence-based data for a great gift idea. Why not support the local wineries of NJ and grab 2007 Unionville Red Montage Big O, which has won multiple national awards and the distinction of Best Wine in NJ from the Star Ledger and Tastings.com. Or, go to your local store and pick up a bottle of red wine for a friend. Remember though, the benefits only exist in moderate intake!





From all of us at CCNM, have a Happy Chanukah, Merry Christmas, and a Healthy New Year!!

Disney: Let the Memories (and the diet) Begin



Longingly wishing that their dad would just buy them ice cream


I just returned from Disney World and while it was super packed, very hot, and kind of expensive, it was also awesome. The parks are immaculate, the staff is patient beyond what normal people should be, and despite the waiting (and a little whining), all 3 of my children thoroughly enjoyed it.

But as I schlepped my 5, 3 and 2 year old children along sun-baked paths, through crowds and onto various rides, I noticed that I was one of the younger (and thankfully thinner) child-schleppers out there. The percentage of obese grandparents, parents, and children that populate Disney World was somehwhat disheartening but not as much as the remarkably limited food options for the Disney goers.

It first hit me when I saw an elderly couple dividing up their pill box contents at lunch. I thought that many of these generous and loving grandparents were likely diabetic and hypertensive. And what would they eat? Finding healthy food options in Disney is harder than getting seats at the Princess Breakfast. I am certainly no Disney expert and this is just an opinion, but the vast majority of nourishment options were of the hamburger/hot dog/fried variety. There was a definite lack of fresh fruit and vegetables but you couldn't spit without hitting an ice cream/candy/frozen sugary concoction stand.

I know, I know. What should I expect? It's an amusement park, not a wellness center. But it also is supposed to be a magical place and it is indeed a family-oriented destination that prides itslef on making memories. It would be my hope that in the future they begin to provide healthier options for those grandparents and parents who may not want to bring their own food and stay healthy. There is a a movement afoot in this country to get healhtier and greener and our children are learning this in school. So where better than Disney World to set the example and begin providing healthier lunch, dinner and snack options to all those millions of people who love to make memories.

If any of you have differing opinions, or similar ones, we always love to hear from you! Comment below...

High Cholsterol Surprises

Not all of the high cholesterol foods are as obvious as milk, ice cream and egg yolks. Staying heart healthy is all about being aware of the not-so-obvious things that put you at elevated risk for coronary artery disease. So here's a few more clandestine cholesterol-containing food items:

1. Lobster - If you listen to most of my patients, they will tell you that anything that tastes good, is probably not good for you. And sure enough, this most prized crustacean packs a walloping 61 mg of cholesterol in every 3 oz bite! Add the melted butter and you might as well schedule your stress test for the following week. If you're going to splurge, avoid the butter (or most any "dipping" sauce for that matter), steam that sucker and watch your portions! By the way, processed shrimp, crab cakes and anything fried also have super high levels of cholesterol as well.

2. Chicken - But you were told it's so healthy, right? Well, it all depends on how it's prepared. With the skin on, a drumstick has more cholesterol than a cup of ice cream or a burger. Also, the dark meat, which tends to contain more fat, is higher on cholesterol. When the chicken is breaded, egg-dipped, fried, sauteed in butter/oil it becomes no more healthy than any of the other offenders above. Bake or broil it, stick to the white, skinless meat and surround it with vegetables - not batter.

3. Liver - While most of the younger readers will cringe at the thought of eating liver there are still many out there who gladly smother it in onions, spread it on a cracker or choose it in a fine dining establishment where it gains the much prettier title of foie gras. But no matter what name it is give, this organ meat is like the motherload of cholesterol, amassing more than a single day's daily allowance in one 3 oz chunk. Yikes! If you need further discouragement, just picture it when it's raw and that should do the trick.

4. Mashed potatoes - Surprise! They're not really much healthier than fries. The majority of recipes for this classic American side dish involve whole milk, lots of butter, and sour cream - the perfect storm. Throw some liver on top and you might break some kind of record.

5. Movie theatre popcorn - There seems to be a popular myth that popcorn is a healthy snack. This is very untrue unless you're popping those kernels in a pan by yourself, without oil. WebMD reports that Regal Cinema's medium-sized popcorn has a whopping 60 grams of saturated fat and 1,200 calories. Not healthy! Definitely do not add any of the liquid coronary-clogging butter and go for the small - we want you to have some enjoyment!

Stay tuned for the next installment where we discuss foods that may actually improve your cholesterol profile.

Heart Healthy Diet

Patients are often asking us how to eat right and improve their diet. Well, the government (the National Institute of Health, really) actually provides some great answers. The NIH website offers a lot of great information about how to keep you and your family healthy and this is juts one part of it.

Here are some highlights:

Heart Healthy Diet Guidelines -- you should eat:

• 8-10% of the day's total calories from saturated fat.
• 30 percent or less of the day’s total calories from fat.
• Less than 300 milligrams of dietary cholesterol a day.
• Limit sodium intake to 2400 milligrams a day.
• Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you.)

For the whole article, go here:
http://www.nhlbisupport.com/cgi-bin/chd1/step1intro.cgi

And pass this blog along to your friends....