Welcome to the Live Well Furman blog!  This blog is designed to help support healthy behaviors in the Furman community and beyond.  Be sure to sign up for our email subscription to have the latest campus wellness offerings, wellness news briefs, healthy meal ideas, and exercise tips delivered straight to your inbox each week!

Students Prep for Finals with Study Day Recharge

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Our third bi-annual Study Day Recharge was a huge success!  Almost 200 students enjoyed healthy refreshments and chair massages in the library this past Wednesday as we kicked off final exam week.

This event is sponsored by the Furman Culinary Club, Department of Health Sciences, and Furman Library.

What was on the menu?  It was our largest and tastiest collection of recipes to date!

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Kale Salad with Pomegranate Seeds, Pumpkin Seeds, and Feta.  If you follow this blog, you are well aware of my addiction to this kale salad.  This version was served with a little holiday twist.  Rinse raw kale leaves and place the leaves on a cutting board so they lay flat.  Run the point of a sharp knife along both sides of the stem to remove the tender leaves from the woody stems.  Thinly slice the leaves and add them to a bowl.  Drizzle extra virgin olive oil, fresh lemon juice, and a pinch of salt over the kale; toss to combine well.  I usually toss this with grated Parmesan cheese.  For this version, however, we tossed in fresh pomegranate seeds, pumpkin seeds, and feta.  This salad will keep well in the refrigerator for a few days and tastes better as the kale marinates in the dressing.  This was one of the student favorites.

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Red Quinoa Salad with Roasted Butternut Squash, Dried Cranberries, and Pecans.  This recipe is a snap.  Rinse and boil quinoa for about 15 minutes and then drain it in a fine mesh colander.  Meanwhile, roast cubes of butternut squash with a little bit of oil on a baking sheet at 400 degrees F until softened 15-25 minutes.  We bought bags of raw butternut squash cubes in the produce section of Trader Joe’s to save time.  Then toss the quinoa with the butternut squash, dried cranberries, chopped parsley, finely chopped red onion, and chopped pecans.  Toss with a little bit of red wine vinegar, extra virgin olive oil, salt, and pepper.

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Tomato, Cucumber, and Feta Salad.  We tossed chopped heirloom cherry tomatoes with chopped Persian cucumbers, scallions, chopped parsley, and feta.  Drizzle with a little bit of olive oil, red wine vinegar, and a pinch of salt and pepper.

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Sesame Soba Noodle Pasta Salad with Edamame.  This is a really tasty cold pasta salad.  It calls for soba (buckwheat) noodles.  However, you can also substitute whole grain wheat pasta or whole grain brown rice pasta (Trader Joe’s).  Simply boil the noodles and then add the shelled frozen edamame at the end of the cooking process.Toss with matchstick carrots, red pepper strips, scallions, and an easy sesame ginger vinaigrette.  Click here for the recipe.

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Cabbage Crunch Salad.  This is a light and refreshing version of coleslaw.  Finely slice raw cabbage (or buy one of the pre-shredded bags in the produce aisle).  In a small bowl, combine equal parts apple cider vinegar, honey, and canola oil.  Whisk it together with a pinch of salt.  Lightly dress the cabbage and toss to coat well.  It doesn’t need much dressing.  Let it chill in the refrigerator for at least 2 hours.  Just before serving, toss in sliced almonds.  We used Honey Roasted Sliced Almonds from Trader Joe’s.

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Teriyaki Chickpeas with Pineapple.  Think of this recipe as a meatless version of teriyaki chicken.  Beans are full of fibers, healthful plant proteins, and other nutrients… plus they are cheap.  Saute some finely chopped onion and carrot in a large skillet over medium heat until they are slightly softened.  Add canned garbanzo beans (chickpeas) that have been rinsed and drained.  Pour in a few Tablespoons of teriyaki sauce (I used Trader Joe’s) and let them simmer for 10-15 minutes until they absorb most of the sauce.  Add in some thawed frozen pineapple tidbits and cook until warmed through.

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Egg and egg white mini vegetable frittatas.  Spray a muffin tin or mini-muffin tin with non-stick cooking spray.  Fill the compartments with finely chopped red peppers, fresh chopped spinach, red onions, mushrooms, or any other vegetables that you have on hand.  They may need to be lightly sauteed or at least finely chopped, depending on the vegetable.  Pour beaten egg and/or egg whites (we made both) into each muffin tin to fill.  Season with salt and pepper.  Bake at 350 degrees for 10-15 minutes or until the eggs are set. Leftovers made a great grab and go breakfast.

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Texas Caviar with Whole Grain Pita Chips.  Warning.  Warning. These are highly addictive.  Cut whole grain pita bread into strips and spread them on a baking sheet.  Brush them with a little bit of olive oil or spray with olive oil cooking spray.  Sprinkle generously with dried Italian seasoning, garlic powder, and a pinch of salt.  Add grated Parmesan cheese, if you’d like.  Bake at 375 degrees F for about 10 minutes or until lightly golden.  We served them with Texas Caviar– a chunky spin off of salsa with black eyed peas, corn, red peppers, jalapeno, cilantro, and more.  Click here for the full recipe.

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Wild Salmon Salad with Fresh Vegetables and Capers.  I adore this salad.  It is great with whole grain crackers for a snack or can be served with whole grain bread or in a pita for lunch.  The vegetables add a ton of flavor and texture which helps to cut back on the mayonnaise. It starts with boneless, skinless canned salmon that can be found at Trader Joe’s or Publix.  Combine it with diced cucumber, red bell peppers, red onion, capers, pickle relish, and light mayonnaise. We served it with ak-mak whole grain crackers that can be found in many grocery stores.  Triscuits or Triscuits Thin Crisps are also tasty.  Click here for the recipe.

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Banana Oat Cookies with Chocolate Chunks and Dried Berries.  We took the world’s easiest cookie recipe on a holiday spin.  In a large bowl, mash two ripe bananas (with little brown sugar spots) with a potato masher or the back of a fork.  Add one cup of dry oats– both quick oats and old fashioned oats work fine.  Sprinkle in some chocolate chunks, a generous pinch of cinnamon, and dried berries.  We used a mixture of dried cherries, dried blueberries, golden raisins, and dark raisins.  Mix it all together and then drop little spoonfuls onto a large baking sheet coated with nonstick cooking spray.  Bake at 375 degrees F for 10-15 minutes until the bottoms are lightly golden on the bottom.

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We also offered fresh, grab and go fruit:

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… and plain and carbonated water.  La Croix is naturally flavored carbonated water that does not have any sugar or artificial sweeteners.

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We had a great time but the food went FAST!

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Students, good luck on final exams!  Have a great holiday break!


New FDA Regulations: Calorie Counts Required On Menu Boards

How well can you estimate calorie counts when dining out?  Let’s try a little pop quiz to see.

Question #1.  How many calories are this Pizza Skin appetizer?

calories 2050


Answer:  2,050 calories


Question #2.  How about this Colossal Hamburger?

calories 1940


Answer: 2,060 calories ( fries are extra, of course )


Question #3.  What about this single slice of chocolate cheesecake?


calories 1380


Answer: 1,380 calories


And finally, the most frustrating of all…Question #4.  What about this seemingly healthy “Fresh Broccoli and Chicken Pasta”?

calories 2060


Answer:  2,060 calories (not to mention 65 grams of saturated fat, which is three entire days worth)


How did you do?  If you are anything like me, you probably had no clue how many calories these foods contain because you don’t know what is in them.

It can be tricky to navigate through restaurants, movie theater menu boards, and vending machine offerings.  Commercial foods tends to be high in sugar, fat, and salt in order to make them hyper-palatable (also known as “really tasty” to the average person).  They are also usually served in large portions that encourage us to overeat.

If we want to protect our health, we have two main solutions to this dilemma.

#1  Get cooking.  When we cook from home we have ultimate control over the food that we put in our bodies.  There is simply no substitute.

#2  Be informed about the foods that we eat when dining out.

The New FDA Ruling

This week, the Food and Drug Administration released the final menu labeling regulations that may help us to be more informed when dining out.  By the end of next year, restaurants and retail establishments with more than 20 locations will be required to post calorie counts on menu boards.  This includes sit down restaurants, drive-through windows, movie theaters, deli counters, salad bars, bakery shops, coffee houses, and more.  Vending machines have been allotted two years to make the change.  My favorite part is that the font size of the calorie counts has the be the same size of the item name or price (whichever is smaller) so they can’t try to hide it.

The ruling is designed to help consumers make informed decisions at the point of purchase.

My thoughts?  I think this is great.  The information will be readily available for those who are interested.

The drawback?  As consumers, we have to remember that good nutrition encompasses much more than calorie counts.  For example, a diet soda, artificially sweetened pudding, or 100 calorie cookie snack pack are all low in calories.  But they are not very nutritious foods.

Will the new ruling encourage consumers to choose lower calorie foods?  Some research studies suggests that it may help a little bit, particularly in women (1, 2).  Other studies do not find a difference (3, 4, 5).   I guess time will tell.


Infographic Calories Now on the Menu

Read more at at www.fda.gov by clicking here.

FUEL Spring 2015 Registration Open!

FUEL promo- SPRING 2015

Registration is now open for the Spring 2015 session of FUEL.  Over the past five years, more than 140 faculty, staff, and spouses have learned how to transform health– one plate at a time.

FUEL uses a simple plate-based model to guide food choices.  Participants are encouraged to conform meals toward the FUEL plate which consists of one half vegetables and/or fruits, one quarter whole grains or potatoes, and one quarter lean protein sources.  State of the art assessments of body composition and blood work allow participants to track progress over time.

The Spring FUEL class will be offered in PAC 113 on Wednesdays from 11:30 a.m.- 12:15 p.m. from January 28- April 8.

If you are interested in learning more or registering for FUEL, please contact me via email at kelly.frazier@furman.edu.

View the results of our previous interventions here.

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Study Day Recharge!

Study Day Recharge  Fall 2014

Attention Students!

As you prepare for final exams, be sure to stop by our Study Day Recharge in the Library.  We will be offering free healthy refreshments and chair massages from HeadQuarters Day Spa.

This event is sponsored by the Furman Library, Furman Culinary Club, and Department of Health Sciences.

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View pictures of the Spring 2014 Study Day Recharge here.

Spring 2015 FIT Rx Registration is open!

FIT Rx Spring 2015

FIT Rx will be back by popular demand in Spring of 2015.  We will have our largest group of trainers ever!  Eighteen Health Science majors will be available to offer individualized exercise training for up to 72 members of the Furman faculty, staff, and spouses at no cost.

New participants are welcome and will be given priority during the registration process.  If you have already participated in the program, you are welcome to apply to participate again.

For more information or to receive the application materials, please contact me via email at kelly.frazier@furman.edu.

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Special thanks to our Fall 2014 FIT Rx trainers

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The Fall 2014 FIT Rx session is coming to a close.  We would like to extend our gratitude to the Health Science majors who participated in the internship program and offered their time and talents to help promote health within the Furman community.

The Fall FIT Rx trainers are pictured above:  (top row from left to right)  Yolanda Jiang, Hannah Schilpp, Grayson Weber, Claire Lutrell; (bottom row from left to right) McKenzie Wooley, Alex Hibshman, Katie Keith.

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Furman Culinary Club feasts on Tex-Mex Cuisine


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This past Sunday, the Furman Culinary Club enjoyed another healthy cooking workshop.  Senior Emily Zizzi led the Tex-Mex themed workshop that included quite a few tasty recipes.

(Click on the links to see the actual recipes)

The Menu

Mexican Kale Salad with Creamy Avocado Dressing

Black Bean Soup with Cilantro and Lime

Chicken Avocado Lime Soup

Taco Bar

~ Whole wheat soft tortillas

~ Hard taco shells (Trader Joe’s)

~ Shredded Fajita Chicken with red salsa and green tomatillo salsa

~ Beefless Vegetarian Crumbles with salsa and taco seasonings (Trader Joe’s)

~ Homemade Guacamole

~ Pineapple Mango Salsa

~ Fresh Tomato Salsa

~ Shredded Cheddar

~ Non-fat Greek Yogurt (replaces sour cream)

Chunky Cilantro Lime Brown Rice with Black Beans and Corn

Caramelized Plantains with Brown Sugar, Butter, and Cinnamon

“Unfried” Mexican Ice Cream

Mexican Hot Chocolate

Here are a few of our workshop pictures:

Mexican Kale with Creamy Avocado Dressing.  I love kale salad and this was a nice change of pace.  Just blend a little bit of avocado with lime juice, cumin, and water to create a decadent dressing.

creamy kale salad


Easy Fajita Shredded Chicken.  This was so delicious!  Simply saute skinless chicken breasts and/or chicken thighs and then shred the meat with two forks.  We tossed half with a red salsa and the other half with a green tomatillo salsa for the taco bar.


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Chunky Lime Brown Rice with Cilantro, Corn, and Black Beans

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Guacamole with Avocados, Tomatoes, Red Onions, Cilantro, and Lime.


Fresh Tomato Salsa with Tomatoes, Jalapeno, Red Onion, Cilantro, and Lime Juice

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Pineapple Mango Salsa with Red Onion, Cilantro, and Lime.  This was the perfect compliment to the Fajita Shredded Chicken.

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Caramelized Plantains in a little bit of brown sugar, butter, and cinnamon:

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We served the plantains with “unfried” Mexican ice cream on a Make-your own Sundae Bar.  To make the “unfried” ice cream, we crushed a toasted oatmeal flake cereal (Trader Joe’s) in a plastic bag until it was finely crushed.  Then we rolled little scoops of low-fat vanilla frozen yogurt in the crumbs to give it the crunch of fried ice cream.  We froze the ice cream scoops on a large tray lined with wax paper until ready to serve.  Then we topped the caramelized plantains and “unfried” ice cream with chocolate syrup, whipped cream and Trader Joe’s jarred sweet cherries.  Amazing!

fried ice cream

We had a great time!

workshop group

Be sure to stay tuned for our spring Culinary Club workshops featuring Indian Cuisine and Warm Winter Soups!

Healthy Holiday Recipes



Wishing you a very happy and healthy Thanksgiving holiday from the Live Well Furman Blog!

Visit our Healthy Holiday Recipes page on Pinterest for inspiration to prepare your holiday meal.

Freezable FUEL Soups– cook once, eat for weeks

I have a confession.  I REALLY dread cooking during the work week.  By the time I finish my work, squeeze in a workout, pick the kids up from school, and head home I am just way too tired to cook.

I am sure that you can relate.

So how do we get a comforting, home cooked meal on the dinner table without cooking every night?

My solution?  I stock my freezer with one-pot soups and stews.  Cook once— eat for weeks.

I choose recipes that follow the FUEL guidelines.  They are loaded with vegetables, contain a lean source of protein (e.g., beans, chicken, turkey, shrimp, fish, canned clams), and contain a source of whole grain (e.g., brown rice, barley) or potatoes.

I will usually spend about four hours on a weekend making 6-8 soups and then I freeze them in shallow containers.  Throughout the week, I’ll transfer a container or two from the freezer to the refrigerator to thaw.  Then we can warm them up on the stove top or in the microwave at dinner time.  They make terrific brown bag lunches also.

Here are a few of my favorites below. Click on the link in the title for a full recipe with nutrition analysis, shopping list, and tips :

White Bean and Chicken Chili with Lime

Simmer chicken with onion, carrots, celery, cannelini beans, corn, green chilies, cumin, and chili powder.  Serve with a lime wedge and garnish wish freshly chopped parsley.  Serve with Whole Grain Country Corn Bread.

Shrimp Gumbo with Okra, Corn, and Tomatoes over Brown Rice

This simple recipe combines frozen chopped okra, corn, fire-roasted canned tomatoes, shrimp, low sodium tomato juice, and Old Bay seasoning.  Serve it over brown rice that can also be cooked ahead and frozen separately.

Sausage, Kale, Potatoes, and Carrot Soup

This is one of my favorite winter soups with low sodium chicken broth, onions, potatoes, kale, carrots, and Maple Apple Chicken Sausage from Trader Joe’s.  Saute onions and carrots in a little bit of oil in a pot over medium heat for about 5 minutes until they are softened.  Add chopped lean chicken or turkey sausage and saute for another minute.  Add low-sodium chicken broth, chopped peeled potatoes, chopped fresh kale (thick stems removed), and a pinch of salt to taste; simmer for about 15 minutes until the potatoes are tender.

Bean and Barley Soup

My wallet loves this soup as much as my heart and taste buds do.  Beans and barley are very inexpensive.  Plus they both contain significant amounts of cholesterol-lowering soluble fibers.

Bean and Barley Soup can be made with Quaker Quick-Cooking Oats (usually found by the dry beans or brown rice in the regular grocery store).

It can also be made with Trader Joe’s Quick Cooking Barley (shown in middle below):

This version below also has some chopped smoked sun-dried tomatoes which added an amazing flavor to the soup.

Brunswick Stew with Chicken, Tomatoes, Potatoes, Corn, and Lima Beans

Brunswick Stew is a Southern Favorite.  It usually contains meat, potatoes, corn, and lima beans but other variations exist.  The origins are debated but it may have originated in Brunswick County, Virginia or Brunswick Georgia.  It has a splash of Worcestershire and dried thyme that add to the depth of flavor.

Tomato Basil Soup

Who doesn’t love a grilled cheese sandwich with tomato soup on a chilly day?  Simply saute chopped onion and garlic in a little bit of oil over medium heat until translucent.  Then add a 28 ounce can of crushed tomatoes and big one cup handful of freshly torn basil leaves.  You can keep it thick or add some vegetable broth to thin it out.  Simmer for about 10 minutes and let cool slightly.  Transfer to a blender and blend until smooth.  I freeze this in small containers and serve it with a whole grain grilled cheese sandwich with light cheese and a side of steamed broccoli or green beans.

 Split Pea Soup with Whole Grain Crackers

This soup will never win any beauty contests but boy, is it tasty.  I love it because it allows me to use up any extra carrots, celery, and onions from my other recipes.  Plus a package of dried split peas costs less than $2.  It has a little bit of turkey bacon or diced turkey ham (found at Whole Foods) to deepen the flavor and feeling of decadence.  Serve with whole grain crackers such as Triscuits or Triscuits Thin Crisps.

 Black Bean and Zucchini Chili with Avocado and Lime

This is a really hearty meatless meal.  Simmer onion, carrots, zucchini, canned tomatoes, and black beans with cumin and chili powder.  Serve with chopped avocado, a lime wedge, and a dollop of sour cream.  Enjoy it with a Whole Grain Country Cornbread muffin.

 Clam Chowder

Canned clams make and easy freezer soup also.  Saute onion, garlic, carrot, and celery in a little bit of oil over medium heat until softened.  Add peeled and chopped potato, a few cans of chopped canned clams, vegetable broth, frozen peas, and Old Bay seasoning; simmer for about 10-15 minutes. Garnish with chopped fresh parsley.

Hearty Lentil Vegetable Stew with Brown Rice

 This soup becomes more flavorful after the flavors have a chance to mingle overnight.  It contains onion, carrots, mushrooms, canned tomatoes, dried lentils, brown rice, collards, dried rosemary, and oregano.  Serve with an Orange, Walnut, and Feta Salad with Citrus Vinaigrette.

Whole Grain Country Corn Bread

Many other soups can fit the FUEL guidelines if you round them out with a salad and a baked sweet potato or whole grain roll.

These delicious corn bread muffins use whole grain cornmeal and a combination of whole wheat and all purpose flour.  I have also used King Arthur 100% White Wheat Flour which has a milder flavor than the darker 100% whole wheat flours.  Plain yogurt cuts back on the amount of oil in this recipe significantly.  For a treat, I like to serve them with Trader Joe’s Pumpkin Butter or Cranberry Apple Butter.  The cornbread muffins can be made ahead and frozen.

Alexia also has a delicious frozen whole grain roll.  When you are ready for dinner, simply bake them in the oven for 10 minutes.


Guide to Heart Health

Did you know that atherosclerosis (plaque build-up in the arteries) is actually a pediatric disease?

Plaque build-up usually begins during childhood as a fatty streak.  It is caused by some initial injury to the inside of the blood vessel wall.  Over time, the fatty streak develops into a complex collection of cells called “plaque” that can rupture and block blood flow through the artery.  Autopsies of young U.S. service members who died during combat have identified severe atherosclerosis (>50% blockage in at least one blood vessel) in men as young as their twenties and thirties (1).

So if you think that this doesn’t apply to you, I encourage you to think again.

Cardiovascular disease is the leading cause of death for all American men and women today.  If you haven’t personally dealt with it, chances are that you know someone who has.

Optimal prevention of heart disease begins early in life.

So, let’s take a look inside the arteries and see how to keep them functioning at their best.

The Anatomy of an Artery

Your arteries transport blood from your heart to all of the cells of your body.  They deliver oxygen and nutrients that are necessary to keep you alive.  The arteries have a layer of smooth muscle that helps them to open (dilate) and close (constrict).  The inside of the arteries are lined with a delicate layer of endothelial cells– collectively called the endothelium.

The damage occurs

The problem arises when there is an initial injury to the endothelium.  For example, high blood pressure, high blood cholesterol (oxidized LDL), and tobacco can lead to inflammation and endothelial cell damage.

Plaque develops

Over time, other cells and substances collect at the site of injury, such as macrophages, LDL cholesterol, white blood cells, fibrinogen, smooth muscle cells, scar tissue, and calcium.  A low-level systemic inflammation causes both plaque formation and progression.  The body perceives an attack and is desperately trying to defend itself.

Plaque accumulates and blocks blood flow

Initially, plaque may push the wall of the artery outward.  This makes it very difficult to detect and may not cause symptoms for many years.  Eventually the plaque grows inward and restricts blood flow through the artery.

Plaque build up can lead to heart attack or stroke

If a coronary artery that supplies the heart with blood becomes obstructed, then a heart attack occurs.  It may cause chest discomfort or pain that radiates down one or both arms, the back, neck, jaw, or stomach.  Shortness of breath, nausea, and lightheadedness may also occur.

 If a carotid or cerebral artery that supplies the brain with blood becomes obstructed, then a stroke occurs.  Symptoms may include facial drooping,  arm weakness, and speech difficulty.

When these signs and symptoms are present, it is important to call 9-1-1 immediately so blood can be restored to the affected area.

For more information about the signs and symptoms of a heart attack, click here.

Peripheral Artery Disease occurs when blood vessels in the legs (e.g., femoral or popliteal arteries) become blocked with plaque build up.  This restricts blood flow to the calf muscles and can cause pain in the lower legs, particularly during exercise.

Other blood vessel disorders

There are various types of blood vessel disorders that can occur.  A thrombus is a stationary clot.  An embolism is a floating clot that may get caught and obstruct blood flow.  An aneurysm is a ballooned outward section of a blood vessel wall that may eventually hemorrhage (break).

Younger plaques are more likely to rupture

A common misconception is that heart attacks only occur when the plaque builds up enough to completely block blood flow.  The truth is that newer, younger plaques are most likely to rupture.  These young plaques are only covered by a thin fibrous cap.  When the plaque ruptures, various cells immediately rush to the site of injury and form a clot than can quickly block blood flow.

Almost 75% of plaque ruptures occur in arteries than are less than 50% blocked.  They may have previously gone undetected because they never caused any symptoms.

Older plaques are still problematic, but they tend to have thicker fibrous caps that are less prone to rupture.

The Good News:  You Can Make a Difference 

At this point, you are probably wondering if this detrimental process can be reversed.  Thankfully, the answer (and entire purpose of this article) is YES!  Arterial plaque is constantly progressing and regressing based on the conditions within the blood vessel.  When we make unhealthy food choices, remain sedentary, and smoke,  plaque progresses.

Moderate lifestyle changes can halt plaque progression.  Intensive lifestyle changes can help to reverse it.

For example, every single bout of exercise causes your body to produce and secrete specialized cells called Endothelial Progenitor Cells (EPCs).  These EPCs circulate through your blood vessels, attach to the sites of injury and begin the repair process.  Regular exercise is like a constant dose of healing medicine.

Notice in the graphic below that plaque can progress or regress based on the choices that we make every day.

Smith, Steven R. MD.  “Clinical Implications of Basic Research.  A Look at the Low-Carbohydrate Diet.”  N Engl J Med  361(23):2286-88, December 23, 2009

In 1990, cardiologist Dr. Dean Ornish published his classic Lifestyle Heart Trial.  He treated patients with Coronary Artery Disease (atherosclerosis in the arteries that supply the heart with blood) with an intensive lifestyle change program. The patients began to walk for exercise, chose a healthful plant-based diet, quit smoking, learned how to manage stress, and received weekly social support.  After one year, without any medication or surgery, they experienced regression of plaque build-up (2).  Yes, you can heal your heart through lifestyle changes.

To reduce the risk of heart disease, the American Heart Association recommends the following guidelines:

 1)  Participate in moderate physical activity for at least 30 minutes most, if not all, days of the week.  

2)  Eat a variety of nutritious foods from many food groups.  Emphasize vegetables, fruits, whole grains, and lean sources of protein.  Limit red meat.

3) Eat less of the nutrient poor foods.  This includes foods such as refined grains, many processed foods, and sugary foods and beverages.  Also limit saturated fat, trans fat, and sodium.

4) Don’t use any form of tobacco and avoid secondhand smoke exposure.  Smoking can lead to high blood pressure, blood clots, endothelial cell damage, atherosclerosis, heart attack, and stroke.