HeartCert CPR St. Cloud MN

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American Heart Association

Conquer Cravings with These Heart-Healthy Substitutions

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man eating donut

Wouldn’t life be simpler if we could just wave away food cravings? It would definitely make losing weight a lot easier. As tempting as that sounds, there’s no sure-fire way to banish cravings once and for all. But you can satisfy cravings with healthier food instead of reaching for junk food.

A lot of cravings are texture-based: you want the crunch of potato chips or the smoothness of a slushie. The American Heart Association created a full guide of nutritious snacks no matter what texture you’re craving:

Creamy

Instead of this: While ice cream may come to mind first, there are a variety of other smooth snacks that can be just as satisfying.
Try munching on this:

  • Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon
  • Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
  • Puree some berries and swirl into a cup of low-fat yogurt with no sugar added.

Crunchy

Instead of this: Pretzels and chips have a crunchy texture that you may crave, but they can come with a lot of extra sodium that you don’t need. 
Try munching on this:

  • ¾ cup whole grain cereal, no added sugar
  • Crunchy unsalted nuts
  • Whole grain crisp breads
  • Plain popcorn; to add some flavor, experiment with various spices like cinnamon or your favorite spice or herb

Liquid

Instead of this: Sweet tea or soda may sound refreshing, but it can take a while to work off all those empty calories. A medium-sized fancy mocha coffee drink with whipped cream can be 400 calories- and that’s before adding sugar or honey. 
Try sipping on this:

  • Plain iced tea made with a squeeze of lemon. You can sweeten with berries or a non-caloric sweetener
  • Add fruit slices to a glass and fill with club soda
  • Instead of the fancy mocha drink, choose a small latte made with nonfat milk and topped with cinnamon which is about a quarter of the calories.

Squishy

Instead of this: Jelly-like candies or even kids’ “fruit” snacks might sound like squishy fun in your mouth, but other options pack more nutrition.
Try munching on this:

  • Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture
  • Make tapioca pudding with squishy tapioca pearls; follow the directions on the box, only use half the amount of sugar or a non-caloric sweetener and fat-free or low-fat (1%) milk
  • Cherry tomatoes and room-temperature string cheese are squishy, stringy fun

Crispy

Instead of this: Some folks may not like apples because they can be soft and mealy or grainy; the same can be true of over-cooked potatoes.
Try munching on this:

  • Choose crisp apple varieties like: Braeburn, Honey Crisp, Fuji and Gala; avoid Cortland, Red Delicious or Rome which can be softer
  • Choose red potatoes or white potatoes and don’t overcook; avoid Russet potatoes which are high in starch making them perfect for mashed potatoes – but also making them seem ‘mealy or grainy’

Check out even more healthy eating tips on our blog.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

DHS Rule 3: Choosing the Right CPR and First Aid Class for Your Child Care Center

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todler at a daycare center

Are you a child care center provider that needs to find a CPR or First Aid class to meet your DHS Rule 3 requirement? HeartCert CPR has the classes you need to meet those requirements and ensure that your child care center is compliant.

What Class to Take for DHS Rule 3

Generally speaking, our Pediatric CPR/AED With First Aid courses offer all the requirements you need to be certified for your child care center:

Duration: 5 Hours

Intended Audience: Teachers, Daycare Providers, Coaches, Office Workers, new parents, or anyone who wants or needs to learn the life-saving skills of CPR and are not a healthcare professional (healthcare professionals are required to take the more advanced BLS Healthcare Provider CPR course).

Description: This class combines CPR, AED and First Aid Training in to one convenient session. Heartsaver CPR/AED with First Aid (as the American Heart Association classifies this course) teaches the skills necessary to recognize and provide immediate care for breathing problems, cardiac emergencies, injuries and sudden illnesses until medical personnel arrive. Participants will be certified by the American Heart Association for: Standard First Aid and CPR/AED for adults, children and infants. This course meets the Rule 2 and 3 requirements for childcare providers.

This course can also be taken in an convenient blended learning format where some coursework is done online before class to receive the same certification card. Click here for online / blended learning information.

This class is available at the following Minnesota locations:

Choose the location that works best for you. If you need more advanced training, we also offer BLS, ACLS and PALS courses.

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

How to Spring Clean Your Health in 4 Steps

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how to spring clean your health

Spring is a time of renewal, a time to roll up your sleeves and clean out that cluttered garage or attic. Like your home, your health can be neglected and start to collect (metaphorical) dust. Spring is the perfect time to get your health back on track.

The American Heart Association offers some easy ways to spring clean your health, with the help of their health experts:

Clear out clutter

Spring cleaning can create peace of mind and keep you moving. Dig into closets, the garage, and the attic, and get rid of junk that’s been piling up. Clean baseboards. Wash windows, and let the sunshine in.

Sure, it may sound like plain old labor, but it can also be healthy. Remember, physical activity is not strictly defined as working out at a gym or running laps around a track. General house cleaning can burn up to 136 calories per hour. Moving heavy items and carrying boxes can increase that to 340 calories per hour, according to the website Calorie Lab.

“So, pump up the music and start cleaning out the closets. Add in a few dance moves to step up the fun,” said Teresa Kay-Aba Kennedy, a holistic health counselor, a Harvard Business School-trained strategist and an American Heart Association spokeswoman.

Besides helping with physical activity, clearing away clutter can remove “visual noise” from your daily life, Kennedy said.

Furthermore, your “junk” may have financial value, she noted. Donating household items to a charity not only helps others who need those pots and pans and clothes, but it brings the added benefit of a potential tax deduction. For guidance on charitable deductions, check with the IRS or your accountant.

Keep your food supply updated and healthy

Your kitchen may be due for some spring cleaning, too.

“One aspect of spring cleaning is to literally clear the cupboards,” Kennedy said. A kitchen filled with the wrong kinds of food can sabotage your healthy eating intentions. Kennedy advises keeping the refrigerator organized and throwing out leftovers after three days.

Then, as you restock, add more fruits, vegetables, whole grains and fish.

Experiment with spices to reduce salt intake while keeping your food tasty. Try to reduce your reliance on processed meals and snacks, and avoid added sugars in foods and beverages. With basketball’s March Madness upon us, marathon television watching and unhealthy snacking with friends could be in your future.

For healthier eating at these social events, consider taking something to the party that you can munch on without hurting your healthy eating plan. Think about bringing along some plantain chips instead of potato chips. Or hummus instead of sour cream-based dip.

Get outside

To manage stress and boost your mood, go outdoors and spruce up your yard or patio. Pulling weeds, lifting rocks, carrying pots, and pushing a wheelbarrow all increase your physical activity. Gardening uses several muscles and can help with flexibility and strength. Think about all those squats that tend to come with yard work. That’s exercise.

Creating a pleasant outdoor space can also help you find a “zone of peace” for sitting and reflecting, Kennedy said. Studies have indicated that regular interaction with the natural environment can result in a range of health benefits.

“Getting back to nature can help you connect with yourself and improve your overall sense of well-being,” she said.

Looking ahead

Along with contributing to your overall health, physical activity helps you get ready for the shorts and swimsuits of an upcoming spring or summer vacation. It also prepares you for the physical challenges of a special outdoor outing you may be planning.

Doctors recommend at least 30 minutes of moderate physical activity at least five days a week on average. That’s part of the American Heart Association’s “Life’s Simple 7,” specific behaviors and factors that have the biggest impact on heart health. In addition to getting active, the list includes eating better, losing weight, controlling cholesterol, managing blood pressure, reducing blood sugar and quitting smoking.

Keep in mind that physical activity can be as simple as taking a brisk walk, dancing, or taking the stairs instead of an elevator.

Maintaining your exercise momentum may come down to knowing the “motivating why,” Kennedy said. Then, the “how” to do it becomes easier.

Also make sure you’re eating right and getting plenty of sleep!

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

Catch More Zzzzs to Reduce Your Risk of Heart Disease

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a walrus sleeping

By now, we all know the importance of sleep for physical and mental health. Getting the right amount of high-quality sleep every night has many benefits, from increased mental acuity to better skin to a lower weight, and much more. Did you also know that getting enough Zzzzs every night can reduce your risk of heart disease?

In a recent study reported by the American Heart Association, researchers found that adults who got adequate, quality sleep had fewer early signs of heart disease than those who slept either too much or too little, or who reported lower rest quality.

Specifically, the study found that those who slept five or fewer hours per night had 50 percent more calcium in their coronary arteries than those who got seven hours of sleep. But more isn’t always better: those who slept nine or more hours per night had 70 percent more coronary calcium than those who slept seven hours.

The study also showed that sleep quality matters. Participants who reported getting restless, wakeful or otherwise low-quality sleep had 20 percent more coronary calcium than those who regularly achieved restful sleep. Researchers believe that, for reducing heart disease risk, quality may be more important than time. “Adults with poor sleep quality have stiffer arteries than those who sleep seven hours a day,” said Yoosoo Chang, M.D., the study’s lead author.

If you struggle to get enough high-quality, restful sleep, here are a few things that can help you and reduce your heart disease risk in the process.

  • Don’t look at your phone or any other screens for at least one hour before bedtime.
  • Play white noise, and keep your bedroom cool.
  • Go to bed and wake up at the same time every day, even on weekends.
  • Have a high-protein, low-sugar snack shortly before bedtime.
  • Consume sleep-promoting foods and drinks, such as tart cherry juice or chamomile tea, in the evening.

Because heart disease remains the number one killer of men and women in the United States, it’s important to minimize your heart disease risk factors, and to know what to do if someone you love experiences a heart attack or sudden cardiac arrest. HeartCert offers affordable CPR and First Aid classes for all levels of experience. Get in touch to learn more.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

2 New Classes You Won’t Want to Miss!

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In our continued effort to offer you the best selection, we’re unveiling 2 new class offerings. Don’t miss these new opportunities to learn!

IPAs and AEDs – February 13

2 New Classes - IPAs and AEDs promo image

We’re teaming up with Urban Growler Brewing Company in St. Paul for a one-of-a-kind learning experience. Learn how to save a life while enjoying a cold beer and tasty food.This event is open to the public.  Registration will include a free pint of beer and access to a food special offered by Urban Growler. At the end of the course, you’ll be CPR and/or First Aid certified through the American Heart Association.

Choose the skills you’d like to learn:

 

Duluth Advanced Cardiac Life Support (ACLS) Blended Certification – February 21 and March 21

New to our Duluth location, we’ll be offering special courses of our Advanced Cardiac Life Support (ACLS) Blended Certification courses in February and March. This is the first time we’ve been able to offer this class at our Duluth location! Chose the month that works best for you.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.

Holiday Heart Attacks and How to Avoid Them

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christmas tree

The holidays are full of sugary-treats and last-minute stress, so it’s no wonder that December and January are the most dangerous times of the year for heart attacks.

The American Heart Association reports that deaths from heart attacks peak during December and January, possibly due to changes in diet and alcohol consumption, stress from family interactions, strained finances, travel and entertaining, and respiratory problems from burning wood.

As the AHA reports:

“We tend to exercise less and eat more during the holidays,” said John Osborne, M.D., Ph.D., a Dallas-area preventive cardiologist. “It’s a very stressful time. There’s a lot of emotion attached to the holidays and that can be another factor to why we have more cardiovascular events.”

As the holidays upend routines, taking medications as prescribed can also get lost in the shuffle, Osborne said.

“I can’t tell you how often I get calls from patients who have traveled somewhere and forgot their medications,” he said, adding that he worries more about the patients who don’t contact him. “Some people figure they’ll be fine to be off them for a week or so, but if you start missing medications, that can have a big impact on causing your blood pressure to be out of control.”

For those who have already had a heart attack, the heightened risk during the holidays is particularly dangerous. That’s because about one in five heart attack survivors age 45 and older will have another heart attack within five years.

Being with family during the holidays is a good time for patients to talk about their health history — not just heart attacks, but also high blood pressure and high cholesterol, experts say.

“We can dramatically lower the risk of cardiovascular events with lifestyle changes, but don’t ignore your family history,” Osborne said. “Genetics can catch up to you, even if you’re doing all the right stuff.”

Heart disease can be prevented in many cases through lifestyle factors, such as maintaining a healthy weight, exercising regularly, controlling cholesterol and blood pressure and not smoking, but “making lifestyle changes can be difficult,” Osborne said.

“I admit to my patients that I don’t love to exercise, but I really feel great having exercised,” he said. “Getting that motivation can be painful, but it’s fantastic when you get to the other side.”

Osborne said tools such as mobile apps can provide education and electronic reminders to help people stay focused on heart health.

“I have a very brief period with patients,” he said. “Tools like apps can encourage good health behaviors, being that gentle in-your-face technology.”

Now’s the time to schedule your CPR training for 2018. Remember to stay safe through the holidays.

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Duluth, Mankato, Rochester, Appleton and Anchorage for select classes.