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Newsletters > NIHE Talks Health December 2012
NIHE Talks Health December 2012

Dec 28, 2012

NIHE TALKS HEALTH—December 2012*
www.nationalhearted.com
*Look for the coupon at the bottom of this newsletter good for $30 off any BLS-add on class registered on our website www.nationalhearted.com . This is a BLS class taken on the same day that you are taking either ACLS, PALS, or NRP at any of our locations. Good for any registration placed before Jan. 10, 2012. We offer NO STRESS classes where you get your AHA card the day of the class, no waiting for it to be mailed to you, when you pre-register for the class.
In this issue:
1.    2013 Schedule of Classes posted on our website: www.nationalhearted.com Register NOW!!
2.   Start the New Year off right with our Heart Healthy recipes
3.   2 New Online ACLS Prep Courses: “ECG for Everyone” and “Underlying Causes of Cardiac Arrest”. Get Instant CE when done ONLINE!
4.   FREE CE course: “Exercise: how it can impact your health for good.”
5.   ACLS and PALS Prep courses. Get CE credit and be fully prepared for your ACLS or PALS class! See Dr. Stonebraker lecture live in our video based classes!
6.   Link to 2010 Guideline Summary
7.   December’s Coupon good for $30 off ALL BLS-Add on classes registered online in before Jan. 10, 2013. This is a BLS class taken on the same day that you are also, taking ACLS, PALS, or NRP at any of our locations.
Heart healthy Recipes for January 2013.
Tomato Florentine Soup
This recipe has become a favorite in our house. We serve its beautiful red and green colors with homemade rolls for Christmas Eve. The coconut oil and coconut cream are high in medium chain fatty acids which have been found to have numerous beneficial health effects. Some researchers now say that natural coconut oil is the BEST fat for human consumption. Frequently, I make this soup in a slow cooker, putting all the ingredients but the spinach in to cook all day. When I get home, I just add the spinach and cook for 5 minutes. Served with a salad and whole grain bread this makes a nutritious, satisfying meal.
1 medium onion chopped 1Tbs sucanat or other natural sugar
2 cloves garlic, minced       1 tsp oregano
1 Tbs coconut oil          1 tsp basil
2 16 ou. Cans tomato sauce, low sodium    1 tsp garlic powder
1 16 ou. Can diced tomatoes       1 tsp onion powder
1 bay leaf             2 cups washed and chopped spinach
1 16 ou. Can Coconut Cream from Trader Joe’s
Saute onion and garlic in coconut oil in a pan. Put onion, garlic tomatoes, tomato sauce, coconut cream, and seasonings in a pan or slow cooker and simmer for an hour. Remove bay leaf and add spinach and cook 5 minutes.

Lentil Soup
Low in calories but high in fiber and nutrition this soup is another favorite at our house. I love to come home to the smell of a slow cooker full of hot, tasty soup on a cold winter day. I keep whole grain rolls in the freezer that can be warmed in the over in a few minutes. Sometimes we add a tossed salad to the meal but frequently, we just enjoy the soup and bread.
1 cup lentils         1 carrot, chopped
7 cups water         2-4 cloves minced garlic
1 medium onion chopped    1 Tbs. coconut oil
2 stalks celery chopped      1 6 ou. can tomato paste
2 bay leaves         1 tsp salt
½ tsp oregano         2 tsp. McKay’s chicken seasoning (vegan) found at health food stores
Saute the vegetables in coconut oil. Rinse lentils. Combine all in slow cooker and cook on medium for 6+ hours or cook on the stove for 30-45 minutes until lentils are soft. You can add ½ cup rice to increase fiber and thicken soup if desired.

Is Your AHA ACLS, PALS, BLS, or NRP due to expire or do you need the full Provider class? We have lots of NO STRESS classes throughout California everyday as well as, the only AHA online BLS, AHA online ACLS, and AHA online PALS that will get you an AHA card. Upcoming ACLS, PALS, BLS, & NRP classes in: San Francisco, CA; Sacramento, CA; Loma Linda/Colton, CA, Torrance, CA, Fremont, CA; Walnut Creek, CA; Vacaville, CA; Culver City, CA; Pasadena, CA; San Jose, CA; Sherman Oaks, Ca; & Burbank, CA. Check out our website: www.nationalhearted.com for dates and times.

2013 Schedule of Classes is here!!
Go to www.nationalhearted.com and check out the Register Now pages. Click on your area and you will be taken to the registration page with all the new dates. Our calendar pages are still being updated but the Register Now pages are done for 2013!
Upcoming ACLS, PALS, BLS, & NRP classes in: San Francisco, CA; Sacramento, CA; Loma Linda/Colton, CA, Torrance, CA, Fremont, CA; Walnut Creek, CA; Vacaville, CA; Culver City, CA; Pasadena, CA; San Jose, CA; Sherman Oaks, Ca; & Burbank, CA. Check out our website: www.nationalhearted.com for dates and times. Always get your AHA card the day you complete the class.
Is Your AHA ACLS, PALS, BLS, or NRP due to expire or do you need the full Provider class? We have lots of NO STRESS classes throughout California everyday as well as, the only AHA online BLS, AHA online ACLS, and AHA online PALS that will get you an AHA card.
New!! New!! Online ACLS & PALS Prep Courses: We have 2 new video based prep courses for ACLS & PALS. These are the best courses we have ever seen. Get your CE cert as soon as you complete the class online. No waiting. CA BRN Provider #13886.
ACLS & PALS Course Prep Course #1 Underlying Causes of Cardiac Arrest H's &T’s covers the10 most common underlying causes of cardiac arrest and how to treat them. It integrates the Guidelines 2010 algorithms with the most recent science and treatment protocols. If you need a refresher before taking either ACLS or PALS this online video is the best course we have found. This course offers 3 hours CE. CA BRN Provider #13886
Register Now for "Underlying Causes of Cardiac Arrest, H's & T's" Click on Control and click on link to go to class.
ECG for Everyone ACLS & PALS Prep Course #2
This course teaches how an ECG pattern is generated, normal sinus rhythms, and identifying characteristics of the most common arrhythmias taught in ACLS and PALS. It integrates this knowledge with the Guidelines 2010 algorithms. This video based course we have found for teaching how to read ECG's and the basic ACLS algorithms. It works well as a stand alone prep for ACLS & PALS or partners well with "Underlying Causes of Cardiac Arrest" to give a complete prep for ACLS or PALS. This course offers 4 hours CE. CA BRN Provider #13886
Register Now for ECG for Everyone Click on Control and click on link to go to class

NEW ACLS & PALS Prep Courses Featured on our Website
If you need a little help preparing for your upcoming ACLS or PALS class check out our website, www.nationalhearted.com and click on the "Online CE" page for some great NEW ONLINE CE courses. ACLS Prep and PALS Prep cover how to identify the EKGs needed so that you can use the algorithms appropriately. They are great for not only preparing for your ACLS or PALS class but also, for follow-up to reinforce what you learn at the class. There are also, some great online courses about stroke.
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Do you need even more help to prepare for your ACLS or PALS class?
If you want a text that covers not only what to do during a code, check out the ACLS In Depth and PALS In Depth Home study Courses available at www.nationalhearted.com . Get CE credit for being the best prepared student in the class. Also, available, buy just the textbook as a reference text: ACLS Study Guide and PALS Study Guide. These textbooks have all details on why as well as what to do during resuscitation. Go to our product page Buy Books and Products Now to buy the ACLS and PALS Study Guides and go to the Home Study CE to get the ACLS In Depth and PALS In Depth home study courses good for Nursing CE. CA Provider #13886.
Earn Extra Money in Your Spare Time as an AHA Instructor
Nurses, Paramedics, EMTs, & Respiratory Therapists—Become an American Heart Association Instructor and teach for us in your spare time or start your own business teaching AHA classes. It is easy to get started quickly and be qualified to start teaching AHA courses for us. If you decide to start your own business we will be happy to mentor and assist you to be successful. Call us at 909-824-0400 or go online to Become an AHA Instructor to get started making good money in your spare time today.
New AHA Guidelines
Here is a summary of Guidelines 2010 published today October 18, 2010 by the American Heart Association. We will be sending out another newsletter in a week or two with more details. For now, here is a summary of the major changes to the BLS, ACLS, & PALS algorithms.
http://www.nationalhearted.com/2010_aha_guidelines.html
December’s FREE CE Course
National Institute for Healthcare Education Presents:
Exercise, how it can impact health for good
Edited By Linnea Stonebraker R.N., Ph.D.
Objectives:
Upon completion of this course the student will be able to:
1.    Name four benefits of regular exercise
2.   Describe two types of muscles and how to exercise them
3.   Determine maximum heart rate and target heart rate during exercise
4.   Describe what types of exercise can reduce the risk of heart disease and stroke
5.   Describe what kind of exercise can prevent and reverse osteoporosis
6.   Describe what kind of exercise can prevent and reverse diabetes
When Wilma Rudolph was only four years old, she contracted polio, which left her with a paralyzed leg. Her doctors said she’d never walk without assistance. But Wilma did not give up, her mother and she were determined to exercise her crippled limb. At age nine, she stunned doctors when she removed her metal leg brace and began to walk without it. When she was 13, Wilma decided to become a runner. She entered a race and came in last. Everyone told her to quit, but she kept on practicing and running races. For the first few years, every race she entered she came in last. Then one day she won a race…and then another…and then every race she entered. Eventually, she went on to win three Olympic gold medals in track and field! Wilma chose exercise over atrophy and became a winner. Our bodies are amazing machines. But if we don’t use these abilities we lose them.   
What happens to the body during exercise? Exercise is essential to good health, and the enter entire body is affected by it. Muscle fibers contract and release, the heart pumps more rapidly, and the lungs work harder to get more oxygen to the body. These actions trigger enzyme reactions, nerve stimulations, metabolic enhancement, and more.
What benefits can you expect from regular exercise? Exercise can help you to: burn more calories, increase strength and endurance, feel better and have more energy, optimize heart health, and live a longer happier life.
What is the best exercise routine? There are two types of muscles. Muscles involved in anaerobic (needing minimal oxygen) exercise are known as “fast” twitch” muscles. To increase your strength, these muscles must be challenged with a task they haven’t been required to accomplish before. These muscles “learn”, enlarging to strengthen in case they run into the same task again. Weight training that focuses on lifting heavier weights with less frequency targets these muscles.
“Slow twitch” muscles are responsible for endurance activities and are used in aerobic (needing lots of oxygen) exercise. Although they don’t enlarge the muscle they are responsible for significant calorie burning.
The best fitness program exercises both of these muscle types. A routine that features endurance and strength training will boost metabolism, burn fat, strengthen the cardiovascular system, and more.
How can heart health be targeted? Heart fitness is best achieved through exercise that keeps your heart rate with age specific parameters—your “maximum target heart rate”. Your specific rate can be calculated using this formula: 220-(your age) =your maximum target heart rate. This is the maximum heart rate your heart should reach during exercise. Most experts counsel that during exercise you should maintain a heart rate between 60% to 80% of your maximum target heart rate. For example a 50 year old would have a maximum target heart rate of 170 (220-50) and should maintain a heart rate of 102 (60% of 170) to 136 (80% of 170) during exercise. This can be monitored during exercise by taking a six second pulse check and multiplying the result by 10 to get your rate per minute.
Another method to monitoring whether you are exercising hard enough or not is the conversational heart rate approach. If you can carry on a basic conversation without being out of breath during exercise you are exercising hard enough. On the other hand if you can sing during exercise you are not exercising hard enough. If you are winded and have to stop and take breaks to catch your breath you are exercising too hard. This method works best with moderate intensity exercises, such as walking.
What if my main goal is to lose weight? If you want to lose weight remember this important equation. Calories going in must be less than calories used. In other words, to lose weight your energy expenditure must be more than the number of calories you eat. The body is constantly burning calories even during sleep. The calories used to maintain basic body functions is called the “basal metabolic rate” or BMR. Studies have shown that building more muscle mass, through exercises such as weight training, actually increases the BMR, which means your body will burn more calories naturally throughout the day. Aerobic exercise, such as running, walking, swimming, or tennis will burn more calories per hour during the exercise and actually increase your BMR for 8-12 hours after the exercise is completed. Based on this information, experts recommend developing an exercise routine that combines aerobic and resistance (weight lifting type) exercise . Another factor affecting weight loss is the intensity of the exercise. Studies show that during moderate exercise fat is burned as energy, but during intense exercise carbohydrate (glucose) becomes the fuel of choice.
How much exercise is enough and how can I get it into my busy schedule? Current recommendations are to aim for at least 5 days per week where you exercise 30-60 minutes per day. Experts used to think that you had to exercise for 30-60 minutes at a time to get benefit. However, studies now show that you can get almost equal benefit from any daily total of 30-60 minutes, even if that is broken up into several sessions of 5-10 minutes each to get your total per day of 30-60 minutes. In areas where air pollution is a concern, early morning maybe the best time of day as pollution is less in the early morning hours. Several studies also, indicated that those that exercised regularly in the early morning were more likely to stick with the routine, than those that waited till after work to exercise.
What is the all around “best” aerobic exercise? Although not the most intense exercise, brisk walking may be the most effective for those who have not maintained their fitness level. Walking is also a “low impact” exercise, reducing risk of injury to joints and back. It works every major muscle group, and for many people it can be a social event, increasing the chance of continued participation. It is also, very inexpensive to get started requiring no more equipment than a comfortable pair of shoes to get started. Other exercises for those who have not maintained a regular exercise program and want to get started on a fitness program include: swimming, water aerobics, bicycling, dancing, and gardening.
How much is too much? Increasing your exercise intensity should be a gradual process. In fact, for those living a sedentary lifestyle, a sudden high intensity workout can be deadly. In one study, researchers estimated that almost half of all heart attacks are triggered by strenuous physical effort. The study found that those who were less active were at much greater risk for a heart attack following strenuous exercise than those on a regular exercise routine. ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW EXERCISE PROGRAM!
Cardiovascular Disease: What types of exercise can prevent heart disease? Men who engage in regular physical activity have a significantly reduced risk of developing heart disease. A study conducted by the Harvard School of Public Health found that running more than an hour per week decreased the risk of heart disease by 42%. Walking 30 minutes a day or more reduced the risk of heart disease by 18 % as well. Researchers also, noticed a connection between the pace of the walking and heart disease: the more intense the workout, the smaller the risk. Weight training also, has a preventative effect: 30 minutes or more of weight training per week means a 23% heart disease risk reduction. For women, those who walked more than one hour per week had a 50% reduced risk of developing heart disease than women who walked less frequently. However, the study found that for women the intensity of the exercise had less impact than for men.
What about exercise and stroke? A study examined the lifestyle patterns of 1,130 Harvard alumni found that moderate exercise also, decreased the risk of stroke. Those who burned between 2,000 and 2,999 calories per week during exercise saw a 46% reduction in their stroke risk. Another study found that walking 12 miles or more per week reduced the risk of stroke by 29%.
Cancer: What types of cancer are affected by exercise? The preventative effects of regular exercise against cancer appear to be gender specific. For men, One study found that regular exercise decreased prostate cancer risk by around 74%. Numerous studies have also shown the relationship between regular exercise and a lowered risk of colon cancer. In one study, men who worked in sedentary jobs had a 60% increase in the development of colon cancer. (Many studies suggest that exercise has a smaller effect against colon cancer for women) For women, regular exercise is linked to a decreased risk of breast cancer and other cancers of the reproductive system in women. In one study the risk of breast cancer was decreased by 37% by regular exercise. Moreover, another study discovered that when women already afflicted with breast cancer walked between 6-8 hours per week, they decreased their risk of early death by 50%. One study also, found that female former college athletes were less likely to develop cancer of the breast, uterus, ovaries, vagina, and cervix as well.
Obesity: Can exercise really help lose the extra weight? One of the risk factors for developing obesity is a sedentary lifestyle. For weight loss to occur, remember that energy output must be greater than energy intake—and the best way to increase energy output is exercise. Plus regular, moderate exercise has been shown to be important in sustaining weight loss. A study by the National Weight Control Registry found that 91% of those who had sustained weight loss followed a regular exercise routine, such as an hour of brisk walking each day.
Diabetes: Does exercise have sweet reward for diabetes prevention? One study that compared metformin vs. regular moderate exercise showed that lifestyle change was far superior in preventing the onset of diabetes. A group of people with pre-diabetic conditions was studied. Those taking metformin had a 31 percent reduction in the risk of developing diabetes. However, regular moderate exercise cut the risk by 58%. For those 60 years and old the results were even more dramatic—71%.
Can exercise also reverse Diabetes? Lifestyle centers, such as the Weimar Center of Health and Education in California, have had tremendous success in reversing diabetes. These physician-monitored programs stress health education, exercise, a healthy diet, and other lifestyle factors helpful in reaching optimal health. Studies have shown that exercise in particular has an immediate and prolonged effect on blood sugar among diabetics. One study reported that the benefits of increased glucose usage last several hours after exercise. Another study revealed that the body’s own insulin, which suffers from impaired function among type 2 diabetics, actually improved in function for up to 16 hours following moderate exercise.
Hearing Loss and Exercise. One study found that participants in the Alameda County Health Study found that those who exercised regularly had less incidence of hearing loss. The study also, found that the overall rate of hearing loss had doubled between 1965 and 1994.
Mental health: Can exercise help you to think more clearly? According to researchers at the National Institute of Mental Health, regular exercise increases feelings of well-being, reduces stress (anxiety and tension), offers long-term anxiety relief, eases depression, while reducing muscle tension, heart rate, and certain stress hormones such as cortisol. The positive benefits of exercise in blood circulation also, help to improve mental health. Exercise significantly improves blood flow to the brain and increases brain neurotransmitters, such as serotonin and dopamine, which have a positive effect on mood and well-being.
Osteoporosis: exercise can help build strong bones. Osteoporosis can be prevented and even reversed by “weight bearing” exercises, meaning an application of force to the bones beyond that which is regularly applied. Therefore, while swimming which is a great exercise for the heart and muscles, is not as effective in building bone density in the legs and hips as walking, jogging, or cycling. However, whole body bone density requires a whole body weight bearing routine. Studies show that a balanced weight training routine is one of the most effective ways to build bone density. One study reported that gardening and yard work was just as effective in building whole body density as weight training with free weights.
Arthritis: exercise provides relief of aches and pains. Exercise can help relieve arthritis pain, studies show. However, it must be done regularly to see improvement. One study found that moderate exercise helped lessen the symptoms of osteoarthritis in people over 60. Those in the study who adhered to the regular sessions of exercise showed the most improvement.
As you can see there are many benefits to regular exercise. Healthcare providers should make a pronounced effort to maintain their own health with a regular exercise routine that incorporates both weight training and aerobic exercise on a regular basis. They will then be able to offer education based on their real life experience to their patients with much more credibility. When their patients see the impact for good that exercise has had on their lives they will be much more likely to follow the suggestions and teaching from their healthcare providers.
Post-Test
1.    Exercise promotes fitness by
a.    Burning more calories
b.   Increase strength and endurance
c.   Have more energy
d.   All of the above
2.    Your maximum heart rate is determined by the following formula:   
a.    220-(your age)=Maximum heart rate
b.   250-(your age) +20=Maximum heart rate
c.   200-(your age)x 80%=Maximum heart rate
d.   220-(your age)x 80%=Maximum heart rate
3.    During aerobic exercise most experts agree you should maintain a heart rate in a range of __________% to ___________% of your maximum heart rate.
a.    40-60
b.   50-70
c.   60-80
d.   70-90
4.    Slow twitch muscles are best exercised by ______________exercise
a.    Aerobic
b.   Anaerobic
c.   Slow sustained exercise
d.   All of the above
5.    Experts recommend at least _________to _________minutes of exercise per day at least 5 days per week to maintain adequate fitness.
a.    20-40
b.   30-60
c.   50-90
d.   70-100
6.    Heart Attack risk can be significantly reduced by moderate exercise but exercise doesn’t reduce the risk of stroke.
a.    True
b.   False
7.    Cancer risk can be reduced by moderate exercise but the results vary based on gender.
a.    True
b.   False
8.    To sustain weight loss it is not important to have a regular exercise program.
a.    True
b.   False
9.    Gardening and yard work have been shown to be equally as effective as weight training in stopping and reversing osteoporosis.
a.    True
b.   False
10.    After moderate exercise Type 2 diabetics may show increased effectiveness of their own insulin for up to ______ hours after exercise.
a.    8
b.   10
c.   14
d.   16

Exercise, how it can impact health for good Post Test
To get 2 hours CE (CA Provider #13886) for taking this course you must fill in the following and email it to nihe@earthlink.net You must get a score of 80% in order to pass.
Date_________________________________________________
Name________________________________________________
Address______________________________________________
_____________________________________________________
_____________________________________________________
Email________________________________________________
Phone_______________________________________________
RN License #_________________________________________
1.______ 2.______ 3.______ 4.______ 5.______ 6.______
7.______ 8.______ 9.______ 10.______

December’s Coupon
Get $30 off of any BLS-Add on course registered online before Jan. 10, 2013. Enter the code: DECNY13 into the discount code field when you register online.
*The American Heart Association strongly promotes knowledge & proficiency in BLS, ACLS, & PALS & has developed instructional materials for this purpose. Use of these materials in an educational course does not represent course sponsorship by the American Heart Association. Any fees charged for such a course, except for a portion of fees needed for AHA course material, do not represent income to the Association.
You are receiving this newsletter free of charge as a customer of National Institute for Healthcare Education. If you wish to unsubscribe please send an email to unsubscribe@nationalhearted.com.


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*The American Heart Association strongly promotes knowledge & proficiency in BLS, ACLS, & PALS & has developed instructional materials for this purpose.  Use of these materials in an educational course does not represent course sponsorship by the American Heart Association.  Any fees charged for such a course, except for a portion of fees needed for AHA course material, do not represent income to the Association.