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Women’s Heart Risk Checklist

Are you at risk for heart disease? The way you live each day affects your heart. An unhealthy lifestyle can lead to a heart attack or stroke. Heart attacks often strike without warning. Making lifestyle changes now could save your life. Below is a list of risk factors for heart disease. Place a checkmark in the box to the left of each risk factor that applies to you. Then, add up your score (each checkmark counts as one point).

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Seasonal, Heart-Healthy Holiday Foods

seasonal-heart-healthy-holiday-foodsNov 7, 2016

Deck the halls, but don’t ditch your diet! Stay heart-healthy with seasonal, healthy foods.

For many, the holidays are the most wonderful – and least heart-healthy – time of the year. 
Grandma’s fudge is a sentimental favorite, and the neighbor’s cake balls are a decadent habit. Indulging a little won’t hurt – but planning ahead will make for merry meals that are healthy too.

Do you decorate for the holidays with a lot of color? Treat your dinner plate the same way.

“Half of a meal should comprise fruits and vegetables that consist of a variety of colors,” said Vilma Andari, president and founder of NutraHealthFood and a spokeswoman for the American Heart Association. “The other two quarters should be whole grains and healthy proteins.”

Make your holiday meals festive and healthy with a variety of richly colored fruits and vegetables – and don’t forget the herbs and spices. “Try to work fruits and veggies into everything from soups and stews to casseroles instead of just side dishes,” Andari said. 

Sweet potatoes

“Nothing spells ‘fall’ like a deep orange-yellow colored food packed with antioxidants such as Vitamin C and beta carotene,” Andari said. “Beta carotene can be converted into Vitamin A in the body to help support a healthy immune system and promote bone growth.”

Sweet potatoes are also high in fiber and vitamin B-6, as well as potassium, which plays a role in decreasing blood pressure.

Rachel K. Johnson, Ph.D., R.D., the Bickford Professor of Nutrition at the University of Vermont and an AHA spokeswoman, is a fan of them too. “Sweet potatoes are a nutrient bonanza,” she said. “Roast them with a little drizzle of maple syrup for the holidays.”

Need more seasonal vegetables that are packed with beta carotene? Try acorn squash, pumpkin and winter squash.

Brussels sprouts

Don’t put Brussels sprouts on your “naughty” list. Go green with this multilayered….

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How Do I Change Recipes?

how-do-i-change-recipes2Using low-saturated-fat, trans fat, low sodium recipes makes it easier to cook healthy meals. There’s a lot you can do with your favorite recipes or everyday meals to control the amount of saturated and trans fats, sugar and sodium you eat. It’s a great way to have your cake and eat it, too!

How can I substitute healthier ingredients?

  • Whole Milk (1 cup) = 1 cup low-fat or non-fat milk + 1 Tbsp. unsaturated liquid vegetable oil.
  • Heavy Cream (1 cup) = 1 cup fat-free half and half can be used in place of heavy cream in most baking. You can also use soy, almond and rice milk.
  • Sour Cream = Use low-fat or fat-free sour cream instead. Unflavored low-fat Greek yogurt is also an easy, heart-healthy swap. You can squeeze some lemon into the yogurt, stir and serve.
  • Butter (1 Tbsp.) = 1 Tbsp. unsalted soft tub or liquid margarine or 3/4 Tbsp. polyunsaturated or monounsaturated oil. Use 1 1/4 Tbsp. margarine for 1 Tbsp. oil.
  • Shortening (1 cup) = 1 cup unsalted soft tub or liquid margarine (choose margarine low in saturated fat and trans fat or trans fat free). For pies use 1/2 cup margarine for every 2 cups flour. To reduce your calories in muffins or quick breads, substitute 1 cup applesauce for a cup of butter, margarine, oil or shortening.
  • White Flour = Instead of white, processed flour try to use whole-wheat flour in your baking. But before you swap, be sure to check the recipe, as the amount may need to be adjusted.
  • Ground Beef = try lean, ground turkey in place of ground beef for chili, pasta sauce, burgers and in casseroles.

How can I use vegetable oils?

Use olive, canola, corn, or safflower oil as your main kitchen fats when cooking requires using fat.

For example, use small amounts of these oils:

  • To prepare fish and skinless poultry or to brown lean meats.
  • To sauté onions and other vegetables for soups, sauces, or stir frying.
  • For popping corn.
  • In casseroles made with dried peas or beans.
  • When cooking dehydrated potatoes and other prepared foods.

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What Are the Warning Signs of Heart Attack?

what-are-the-warning-signs-of-heart-attackIn the United States, coronary heart disease, which includes heart attack, causes 1 of every 7 deaths. But many of those deaths can be prevented – by acting fast!

Each year, about 635,000 people in the US have a new heart attack and about 300,000 have a repeat attack.

Some heart attacks are sudden and intense. But most start slowly, with mild pain or discomfort. Here are some of the signs that can mean a heart attack is happening:

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lastsmore than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs: These may include breaking out in a cold sweat, nausea or lightheadedness.

As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are more likely than men to have some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

What should I do if I suspect a heart attack?

Even if you’re not sure it’s a heart attack, immediately call 9-1-1 or your local emergency medical services (EMS) such as the fire department or ambulance. EMS staff can begin treatment when they arrive – up to an hour sooner than if someone gets to the hospital by car. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too.

What else can I do?

Before there’s an emergency, it’s a good idea to find out which hospitals in your area have 24-hour emergency cardiac care. Also, keep a list of emergency phone numbers next to your phone and with you at all times, just in case. Take these steps NOW.

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How Do I Follow a Healthy Diet?

how-do-i-follow-a-healthy-dietThe American Heart Association recommends an eating plan that emphasizes intake of vegetables, fruits, and whole grains and includes low-fat dairy products, poultry, fish, legumes (dried beans and peas), nontropical vegetable oils, nuts and seeds. It should limit intake of sodium, sweets, sugar-sweetened beverages and red meats.

Vegetables

  • One serving equals: 1 cup raw leafy vegetables (about the size of a small fist); 1/2 cup cut-up raw or cooked vegetables; 1/2 cup vegetable juice.
  • Eat a variety of colors and types, especially deeply colored vegetables, such as spinach, carrots, and broccoli.
  • Look for vegetables that are fresh, frozen, or canned in water without added sugar, saturated and trans fats, or salt.

Fruits

  • One serving equals: 1 medium fruit (about the size of a baseball); 1/4 cup dried fruit; 1/2 cup fresh, frozen, or canned fruit; 1/2 cup 100% fruit juice.
  • Eat a variety of colors and types, especially deeply colored fruits such as peaches and berries.
  • Eat whole fruits to get all of the nutrients (such as fiber) that can be missing in some juices.

Whole grains

  • One serving equals: 1 slice bread; 1/2 cup hot cereal, 1 cup flaked cereal; or 1/2 cup cooked rice or pasta (about the size of a baseball).
  • At least half of your servings should be high-fiber whole grains. Select items like whole-wheat bread, whole-grain crackers and brown rice.
  • Aim for about 25-30 grams of fiber from foods each day.

Poultry, fish and lean meats (less than 6 cooked ounces per day)

  • A 3 oz. portion is about the size of a deck of playing cards, 1/2 of a chicken breast or 3/4 cup of flaked fish.
  • Enjoy at least 2 servings of baked or grilled fish each week; especially fish high in omega-3 fatty acids, like salmon, trout, and herring. (3 oz. of grilled or baked fish is about the size of a checkbook).
  • Trim all visible fat from meats before cooking.
  • Remove skin from poultry before eating.

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What are Heart Disease and Stroke?

what-are-heart-disease-and-strokeThere are many types of heart and blood vessel diseases. Many of them can be prevented. Here are some key steps you can take:

  • Don’t smoke, and avoid second-hand smoke.
  • Lower your blood pressure if it’s high.
  • Eat a healthy diet low in saturated fat, trans fat, and sodium (salt).
  • Be physically active.
  • Reach and maintain a healthy weight.
  • Get regular medical check-ups.
  • Follow your doctor’s orders for taking medicine.
  • Control your blood sugar if you have diabetes.

What are some types of heart and blood vessel diseases?

HARDENING OF THE ARTERIES, or atherosclerosis, is when the inner walls of arteries become narrower due to a buildup of plaque (usually caused by a diet high in fat, cigarette smoking, diabetes or hypertension). This limits the flow of blood to the heart and brain. Sometimes, this plaque can break open. When this happens, a blood clot forms and blocks blood flow in the artery. This can cause a heart attack or stroke.

HIGH BLOOD PRESSURE, also called hypertension, means the pressure in your arteries is consistently above the normal range. Blood pressure is the force of blood pushing against blood vessel walls. It’s written as two numbers, such as 122/78 mm Hg. The top number (systolic) is the pressure when the heart beats. The bottom number (diastolic) is the pressure when the heart rests between beats. High blood pressure is a pressure of 140 systolic or higher and/ or 90 diastolic or higher that stays high over time. The danger is that you usually can’t tell you have high blood pressure! There are no signs, so you must see a doctor every year. Also, no one knows exactly what causes it. Yet, high blood pressure can lead to hardened arteries, stroke or heart attack.

HEART ATTACKS occur when the blood flow to a part of the heart is blocked, usually by a bloodclot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die.

Here are some of the signs of a heart attack:

  • Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back…..

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How Can I Make My Lifestyle Healthier?

how-can-i-make-my-lifestyle-healthierIt’s never too late to make better health choices. All you need is a goal, a plan and the desire to live better.

Here are some simple steps to take:

  • Don’t smoke cigarettes or use other tobacco products.
  • Have your blood pressure checked regularly. Keep your blood pressure below 120/80 mm Hg
  • Eat a healthy diet consistent with recommendations from the American Heart Association.
  • Get at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity (or a combination) each week.
  • Reach and maintain a healthy weight (body mass index less than 25 kg/m2).
  • Have your cholesterol checked. Talk to your doctor about your numbers and how they impact your overall risk.
  • Keep your fasting blood glucose at less than 100 mg/dL. How do I stop smoking?
  • Decide on a Quit Day and ask your family and friends to support you.
  • Ask your healthcare provider for information, programs and medications that may help.
  • Go where smoking isn’t allowed, and avoid being around people who smoke.
  • Keep busy doing things that make it hard to smoke.

How do I manage my blood pressure?

  • If your doctor has put you on medication, take it exactly as prescribed.
  • If you are overweight, work to reach and maintain a healthy weight.
  • Be more physically active.
  • Reduce your salt (sodium) intake.
  • Eat a heart-healthy diet.

How do I change my eating habits?

  • Eat a diet rich in vegetables and fruits.
  • Choose whole-grain foods and low-fat dairy products.
  • Eat fish, preferably those containing omega-3 fatty acids (for example, salmon, trout and herring), at least twice a week.
  • Select skinless poultry and choose lean cuts of meat. But, limit your intake of red meats.
  • Include legumes, nuts and seeds.
  • Use healthy fats and oils, such as olive, canola, corn or safflower.
  • Limit how much saturated fat, trans fat and added sugars you eat.
  • Choose and prepare foods with little or no sodium (salt). Aim to consume no more than 1,500 mg of sodium per day.
  • If you drink alcohol, drink in moderation.

What about physical activity?

  • Get at least 150 minutes of moderate-intensity physical…

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Doctor, team pump life into heart of Gaylord home

GAYLORD — It has been a labor of love.

For nearly a year, Dr. Kristine Bobish and a dedicated team of architects, engineers, contractors construction workers, plumbers, electricians, painters and craftsman have put their hearts and souls into the restoration of the stately mansion at 101 E. Mitchell St.

Now the long-anticipated opening of Alpine Cardiology is making the doctor’s heart beat a little faster.

 

Perhaps it is fitting that a physician who focuses on compassionate care for her patients’ hearts has devoted herself to such an endeavor.

“This house fits my personality,” she said. “I like to spend time with my patients, talk to them, listen to them and give them a hug. Most doctors’ offices are scary and cold. I want people to feel like they are visiting my home.”

Bobish noted that she has always enjoyed the Victorian style and furniture, and the interior of Alpine Cardiology is decorated in keeping with the early 1900’s, including the woodwork, colors, furniture, carpet and all fixtures.

Dr. Bobish, D.O. is originally from Cheboygan, and has lived and practiced in Gaylord since 2009. She is board certified in cardiology and has physician privileges at Otsego Memorial Hospital, McLaren Northern Michigan in Petoskey, Munson Healthcare Grayling Hospital and Alpena Regional Medical Center. She the only board certified cardiac specialist who resides in Otsego County.

Early in 2015, she was searching for a place to open her private practice.

“I hunted for the best location and kept coming back to this site because I loved it,” she said. “It’s an old Victorian that needed to be loved again. It’s an icon in the community.”

The stately structure, known as the “Buck House,” was completed in 1901. It was built by Sanford W. Buck, who was a prominent and well-respected banker in Gaylord. His obituary in the July 19, 1923 edition of the Otsego County Herald and Times said that Buck “seemed as deeply rooted in the life of the community as the very trees surrounding his beautiful home.”

According to an architectural evaluation found on the Otsego County Historical Society website:

“This home historically had all the elements of the elaborate, turreted Queen Anne most people mistakenly call ‘Victorian.’ The home had a wraparound porch with turned columns and spindlework (or gingerbread), as well as lacelike brackets. To date, the home still displays it’s most enticing features: the turrets. However, the rooftop turret has been reconstructed in fashion that is not in keeping with the original. Regardless, the S.W. Buck house is Gaylord’s most intact example of a Spindlework Queen Anne.”

Phil Alexander of the Otsego County Historical Society said Bobish’s project fulfills part of the mission of the society, which is to encourage the preservation of the county’s historic buildings.

“I think it’s a great thing, and it looks great; they’ve done a wonderful job,” he said. “It will help make Center Street look like it did 100 years ago.”

Bobish began her mission to transform the Buck House into Alpine Cardiology last summer.

She enlisted he professional skills of architect Brad Butcher from Sidock Group, Inc., along with contractor Nate Bartow from Bartow LLC., who managed the trades that provided services.

“Personally and professionally, Kristine has invested in this community,” Butcher said. “She persevered. Her vision shows a commitment to a property that sat dormant for so long — to repurpose it into something new. It is important to know that someone could take a city landmark and reimagine it in a way no one could imagine.”

Butcher said he was familiar with the property because Sidock Group had done some work onsite when it housed Jacob’s Well Church.

“I knew the house, so when Kristine called, it was exciting to know that we could revisit it,” he said. “This is by far the most unique historical project we’ve done.”

While taking into consideration modern-day necessities and recognizing that the building will be used as a medical facility, Butcher said every effort was made to keep it as historically accurate as possible without the aid of any original drawings.

Bobish also did her homework by visiting the Otsego County Historical Museum and meeting with Alexander.

“I did a lot of research,” Bobish said. “I bombarded Brad with pictures. Luckily, he has at his fingertips a whole team of engineers and architects.”

That team encountered the challenges that would be expected of a 115 year old, 5,400-plus-square-foot house that had been unoccupied for several years.

Butcher said the project first had to be reviewed and approved by the Gaylord Planning Commission.

 

“They were thrilled, “he said. “And the red roof is a nod to the Alpine theme. It’s like the roof of the Pavilion, the downtown restrooms and city hall.”

Butcher listed some of the many hurdles that presented themselves along the way.

Trees had to be cleared and the site reconfigured, the foundation had to be shored up, previous (20th Century) additions were demolished and reconstructed, the infrastructure, including all mechanicals, electrical and plumbing was upgraded from top to bottom, the windows were replicated and replaced, and the characteristic turret was recreated to its original design with help from an old photograph that Bobish discovered.

Butcher noted that in addition, two log cottages on the property were moved several miles away to Bobish’s home in Gaylord.

Butcher said the wholehearted efforts of a dedicated group of people who shared a common goal made such an extensive project possible — and rewarding.

“The most rewarding part is the relationship,” he said. “It becomes strong when one of you has an emotional commitment to a project and one has the more practical view.It has certainly been an adventure. Probably 30 to 40 percent of people in Gaylord drive by the house every day, and they have watched it blossom, wilt and now re-bloom.”

Bobish said she especially liked seeing her dream become reality and also the “surprises” that surfaced during construction.

“I liked getting the project from paper to this — from 2D to 3D; and I enjoyed finding the relics and things in the house while excavating,” she said.

The doctor has gathered an interesting assortment of found objects — most from around the turn of the last century — that includes a newspaper from 1898, a book of bible verses, ink bottles, a belt buckle, an empty toothpaste box (complete with instructions) and several buttons. She plans to display the collection in the Alpine Cardiology office.

Bobish said in the future she would like to see Alpine Cardiology become a place for community events and educational programs. She also hopes to inspire others to consider renovating Gaylord’s historic “gems.”

“We want to set the example for Gaylord, to fix up these beautiful old houses,” she said. “It’s been fun, I’d do it again, and I hope my patients love the office setting here in the heart of Gaylord.”


Alpine Cardiology: Compassionate care for the heart

GAYLORD — “If it involves the heart — I’m here,” said Dr. Kristine Bobish, DO, who has been settling into her new office at 101 E. Mitchell St.

Bobish recently undertook extensive renovations to the “Buck House.” The stately historic mansion was completed in 1901 by Sanford W. Buck, who was a prominent and well-respected banker in Gaylord.

“The heart is everything, not only physically but emotionally,” Bobish said. “I like to say it is the most important organ in the body; it is the center. The heart is also the center of the home, and we want to be the center of the community. We want to set the example for what we need to do in the community.”

Bobish noted that early in 2015, she was searching for a place to open her private practice.

“I hunted for the best location and kept coming back to this site because I loved it,” she said. “It’s an old Victorian that needed to be loved again. It’s an icon in the community.”

Bobish noted that she has always enjoyed Victorian style and furniture, and the interior of Alpine Cardiology is decorated in keeping with the early 1900s, including the woodwork, the colors, furniture, carpet and all fixtures.

“This house fits my personality,” she said. “I like to spend time with my patients, talk to them, listen to them and give them a hug. Most doctors’ offices are scary, sterile and cold; I want people to feel like they are visiting my home.”

Bobish is originally from Cheboygan and has lived and practiced in Gaylord since 2009. She is board certified in cardiology and has physician privileges at Otsego Memorial Hospital, McLaren Northern Michigan in Petoskey, Munson Healthcare Grayling Hospital and Alpena Regional Medical Center. She is the only board certified cardiac specialist who resides in Otsego County.

“I’m an internist, too, I just specialize in cardiology. It was my calling,” she said.

Bobish and her office manager, Becky Ohlrich, have worked together since 2009. Now at Alpine Cardiology, they and office assistant Mistie Scott care for their patients who come from all around the region, including Alpena, Houghton Lake, Mancelona and Charlevoix.

“Our tagline is ‘Alpine Cardiology — the Heart of Northern Michigan,’’’ Bobish said. “People who have symptoms come here. We see people with known or unknown cardiac disease, hypertension, high cholesterol, chest pain, shortness of breath. They can be referred by their doctor or self-referred.”

Bobish believes it is important to provide her patients with education as well as compassionate care and treatment.

“We do a lot of prevention. It’s our favorite thing to do — to keep risk factors low so patients can form healthy habits,” she said. “We do a lot of listening. When patients come in and feel one and secure with the doctor and the staff, they open their heart up to you — and they can get better care.”

Office hours are from 8:30 a.m. to 5 p.m. Monday through Friday.

 


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