Healthy Eating for a Healthy Heart

Healthy Eating for a Healthy Heart

by | May 5, 2022 | Uncategorized

Recall (from last month) that studies completed all over the world have shown that 80% of all heart attacks and strokes could be prevented if people did 5 things (also known as the Simple 7): ate a healthier diet, increased physical activity, managed a healthier weight, quit smoking and controlled blood pressure, glucose and LDL (bad) cholesterol.

In this blog I’ll talk about healthier eating. It can be overwhelming, and advice abounds. You’ve probably struggled with a healthier diet for years and are now discouraged about what you’re supposed to do. The following tips may help.

Keep it simple…

  • Add fruits and vegetables to your diet whenever and wherever you can. The natural chemicals provide invaluable health benefits. I heard a doctor once say that the cure for cancer is in them… we just don’t know where to find it and the more colorful the better. If you’re a diabetic do check with your dietitian regarding fruit intake and blood glucose.
  • Eat lean meat the size of a deck of cards no more than twice a day. Keto diets are popular right now and I would work with your physician if you chose this eating plan. For most of us high protein diets are much too restrictive                                  
  • Chose dairy products low in fat.
  • Eat whole grain breads high in fiber.
  • Use olive oil and canola oil for cooking and baking.
  • Avoid processed food –  If it comes in a box, jar or can it’s probably not good for you.
  • Use a smaller plate which will reduce your portion size. You’ll feel fuller psychologically.
  • Eat a handful or palm size of nuts between meals when hunger strikes.
  • Keep hydrated with a glass of ice water or sparkling water (without sweeteners) handy.
  • Keep snacks out of reach or out of your house to promote success.

God bless you on your journey toward better heart health.Whether you eat or drink or whatever you do, do it all to the glory of God. 1st Corinthians 10:31

Sources:

“Simple 7”, American Heart Association, https://www.heart.org/en/professional/workplace-health/lifes-simple-7.

Johnson, Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).

If you found this blog helpful, please pass it on…

ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD

Author of new book: Helping the Hurting: Nursing Ministry in the Body of Christ

If you are a new reader, you may visit my website to sign up for future monthly blogs at jenniejohnsonrn.com

The Top 5 Things to Do to Prevent 80% of Heart Attacks and Strokes

The Top 5 Things to Do to Prevent 80% of Heart Attacks and Strokes

by | Apr 2, 2022 | Uncategorized

April 2, 2022, Jennie Johnson, RN-BC, PhD

Living for a Healthy Heart, LLC

Studies completed all over the world have shown that 80% of all heart attacks and strokes could be prevented if people did 5 things (also known as the Simple 7):

  1. Ate a healthier diet.
  2. Increased physical activity.
  3. Managed a healthier weight.
  4. Quit smoking.
  5. Controlled blood pressure, glucose and LDL (bad) cholesterol.

Great, now that we know what to do…why don’t we do it? Psychologists have taught us a great deal about motivation. World renowned expert Dr. James Prochaska found that only 20% of us have enough motivation to really change a harmful behavior. 

In his book, Changing for Good, he stated that 80% of us are stuck in a non-action stage. The stages range from someone not interested in changing (Denial), thinking about it (Precontemplation), trying the change with small baby steps (Preparation) to doing it (Action) and maintaining it (Maintenance).

Further, complicating the problem is that most well-meaning advice from healthcare providers only work for the 20% in the action stage. What do the rest of us 80% do? The answer is to start with small, doable, little baby steps that we can do.

  • If you’re inactive…take a walk 5 or 10 minutes away from your house while listening to music.
  • Add an apple or orange to your diet each day.
  • Use a smaller dinner plate. You’ll feel psychologically fuller.

In the next blogs I’ll tackle each of these 7 things with simple strategies to consider reducing your risk for a longer healthier life.

Source:

“Simple 7”, American Heart Association, https://www.heart.org/en/professional/workplace-health/lifes-simple-7.

Prochaska, J. Norcross & C. Diclemente, (1994) Changing for Good.

Johnson, Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).

Whether you think you can or you think you can’t…you’re right. Henry Ford

If you found this blog helpful, please pass it on…

If you are a new reader, you may visit my website to sign up for future monthly blogs at jenniejohnsonrn.com

ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD

Helping the Hurting: Nursing Ministry in the Body of Christ

Helping the Hurting: Nursing Ministry in the Body of Christ

by | Mar 3, 2022 | Uncategorized

 

This month I want to bring you news of my latest book released on February 1st: 

HELPING THE HURTING: NURSING MINISTRY IN THE BODY OF CHRIST

Back cover Information about the book:

Helping the Hurting: Nursing Ministry in the Body of Christ is an inspiring book to help any church establish a healing ministry of Jesus Christ. True stories from around the world prove the impact of this healing ministry. A must read…—LeAnn Thieman, author Chicken Soup for the Christian Woman’s Soul

Never has there been a more important time for every church to have a parish nurse to guide members through the murky waters of healthcare, but few know anything about it. Parish means church. Why now? Because you’re needed!

With a love for Jesus and people, any Christian nurse can become a parish nurse and guide his or her people through the problems that any church may encounter living in a fallen world:

  • Depression
  • Acute Illness
  • Aging Parent
  • Live Shooter
  • Troubled Teen
  • Natural Disasters
  • COVID-19 Outbreak

Through nursing skills, spiritual gifts and prayer, Jesus works through the Christian nurse to heal the body and soul.

Written in the fire of the great pandemic, you’ll learn what parish nursing is, how to become one and the simple A to Z steps to set up a ministry. If you’re currently a parish nurse, you’ll gain new, innovative ideas for enhancing your ministry. If you’re a pastor or church leader, you’ll learn the benefits of this ministry to spread the gospel when nurses meet the needs of hurting people.

Whether your congregation is small or large— this book is your roadmap to get you started.

Jennie Johnson, RN, PhD is a Lutheran parish nurse, professional speaker and writer who lives with her husband John in northern Idaho.

It’s easier than you think!

Intended Audience:

If you’re a Christian nurse or church leader this book is for you. You’ll gain information on how to implement this ministry easily and cheaply to help the hurting members within your congregation.

Availability:

Paperback and eBook are available on Amazon.com

Audiobook narrated by me: chirpbooks.com (no membership fee required to buy it).

Or wherever books are sold.

Please take a moment to review it wherever you purchased the book to spread the word about this ministry.

Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me. Matthew 25: 40

If you found this blog helpful, please pass it on…

If you are a new reader, you may visit my website to sign up for future monthly blogs at jenniejohnsonrn.com

ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD

Omicron COVID Update

Omicron COVID Update

by | Feb 2, 2022 | COVID-19 Top Ten

 

Just a note about the Omicron COVID BA1 & BA2 variants sweeping the nation. The good news is that this may be the end of the pandemic. We certainly pray so…Europe and South Africa have been ahead of us, and it looks like a much milder disease for most, similar to a bad cold. The bad news is that it’s so contagious that everyone will probably get some form of it. The virus has found a way around both natural and vaccinated immunity, however, it will leave a stronger natural immunity in its wake.

If you get sick the following is a reminder of what to do to keep complications low.

THE TOP 10 THINGS TO DO TO BEAT THE OMICRON VIRUS WHILE RECOVERING AT HOME

#10.  Recognize common Omicron symptoms (runny nose, headache, fatigue, sneezing and cough).

#9.    Some may have loss of smell and taste but it’s unlikely with the Omicron variant.

#8.    Get tested. Check to be sure any home test is FDA approved and hasn’t expired.

#7.    Quarantine for 5 days (first day of symptoms, positive test or exposure is Day 1) and then if symptom free wear an N95 or KN95 mask that fits your face well for the next 5 days (6 thru 10) when out and about. If you have glasses on you should not be able to see any fog. Adjust the nose piece for a tighter seal.

#6.     Rest, save your energy to allow the white blood cells to kill the virus.

#5.     Push fluids. Drink Ensure if you lose your appetite. The protein promotes healing.

#4.     Take Vitamin D3, Zinc and Vitamin C to boost your immunity. Check doses with your pharmacist or healthcare provider.

#3.     Use caution; once recovered your immunity may be low.

#2.     Be vigilant; while Omicron is less severe you may feel quite uncomfortable for a few days while some may need hospitalized care. Seek early treatment for a worsening condition.

#1.     And the #1 most important thing to do if you get sick with the Omicron Variant is…measure your oxygen levels! Call your doctor if you drop below 94%. If you don’t have a fingertip pulse oximeter, I would get one.

A good source for balanced, COVID information is Dr. John Campbell Today. He provides current data on COVID in Europe and in the US.

Sources:

“Quarantine and Isolation,” CDC.gov. https://www.cdc.gov/coronavirus/2019-ncov/your-health/quarantine-isolation.html

“Pulse Oximetry,” American Lung Association. https://www.lung.org/lung-health-diseases/lung-procedures-and-tests/pulse-oximetry

Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. 3 John 1:2

If you found this blog helpful, please pass it on…

ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD

Jennie’s new book: Helping the Hurting: Nursing Ministry in the Body of Christ
is now available – Paperback & Kindle: Amazon.com; Hardback: Ingramspark;
Audio: shortly

 

 

 

 

 

 

New Year’s Resolution Strategies that Really Work

New Year’s Resolution Strategies that Really Work

by | Jan 2, 2022 | Uncategorized

 

Living for a Healthy Heart, LLC

Each year many of us make New Year’s Resolutions only to find that by February they didn’t stick. What went wrong? Psychologists have done a great deal of research on this topic and may provide us with some answers.

Stages of Change (Dr. James Prochaska)

World renowned psychologist and researcher James Prochaska describes six stages that people move through on their way to positive behavior change. First, think of something that you would like to change and consider where you are on this path.

Stage 1 Precontemplation (I don’t want to or I’m not ready to change a harmful behavior.)

Stage 2 Contemplation (I’m thinking about changing a harmful behavior but I’m not ready yet.)

Stage 3 Preparation (I’m starting to take baby steps in making a change, but not committed.)

Stage 4 Action (I’m changing my harmful behavior.)

Stage 5 Maintenance (I’ve kept at it for over 6 months. It’s becoming a habit now.)

Stage 6 Relapse (I’ve slipped back to my old ways.)

What’s fascinating about these stages is that Prochaska found that only 20% of us are really ready to actively change a behavior. However, most healthcare providers give us messages that are designed for people in the action stage. Eat like a rabbit and aerobically exercise on most days of the week. While that advice absolutely works to improve our health; most of us are in the 80% non-action stages and aren’t ready to hear that message, let alone do it.

What does work…simple, small, doable, baby steps that you can do and be successful!

  • Add an apple to your diet each day.
  • Go for a short walk 5 minutes away from the house.
  • Use a smaller dinner plate.

If you try to do too much, too fast, you may fail which leads to a downward spiral of discouragement and despair. Rather, start slow, with small changes that are easier to do. They will lead to more confidence, a positive mental attitude and ultimately more behavior change.

In my book (endorsed by Dr. Prochaska), Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke, I describe these strategies in more detail. An eBook is available through amazon.com or a paperback through my website.

God bless you with small changes that you can do on your journey toward better health.

So, whether you eat or drink, or whatever you do, do all to the glory of God.

1 Corinthians 10:31

Source: Prochaska, Norcross & DiClemente, Changing for Good: A Revolutionary Six Stage Program for Overcoming Bad Habits & Moving your Life Positively Forward (1994).

Johnson, Wake Up Call 911: It’s Time to Reduce your Risk for a Heart Attack and Stroke (2015).

If you found this blog helpful, please pass it on…

I’m a Christian nurse who helps people navigate the murky waters of healthcare.

 

ã All rights reserved 2022, Jennie E. Johnson, RN-BC, PhD