Talk To a HAWA Provider About Sleep Today!

1 Mar


Did you know that March is National Sleep Awareness Month?

Chronic sleep loss or sleep disorders may affect as many as 70 million Americans. This may result in an annual cost of $16 billion in health care expenses and $50 billion in lost productivity.

Schedule a consultation with one of HAWA’s nurses to learn about:

• What is normal sleep?

• Recommended hours of sleep you should get every night 

• Stages of sleep/physiological effects

• Sleep hygiene 

• Economic cost of sleeplessness

Need help scheduling a consult? Call our support team and we can walk you through the process:  855.888.7006.

Heart Healthy Honey Garlic Salmon

26 Feb



• 12 oz salmon, cut into 2-3 strips
• Pinch of salt and pepper
• Pinch of cayenne pepper
• 2 T honey
• 1 T warm water
• 1 1/2 tsp lemon juice
• 1 T olive oil
• 3 cloves garlic, minced
• 1/2 lemon, sliced into wedges


• Season the surface of the salmon with salt, black pepper and cayenne pepper. Set aside.

• Mix the honey, water, lemon juice and a pinch of salt together. 

• Heat up a skillet with the olive oil. Pan-fry the salmon until half done. Add the garlic into the pan until slightly browned. Add the honey mixture and lemon wedges into the skillet, reduce the sauce until it’s sticky.

•Finish it off by broiling the salmon in the oven for 1 minute or until the surface becomes slightly charred (optional step).


Symptoms of a Heart Attack

19 Feb


The National Heart Attack Alert Program notes these major signs of a heart attack:

• Chest pain or discomfort. Most heart attacks involve discomfort in the center or left side of the chest that lasts for more than a few minutes, or that goes away and comes back. The discomfort can feel like uncomfortable pressure, squeezing, fullness, or pain.

• Discomfort in other areas of the upper body. Can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.

• Shortness of breath. Often comes along with chest discomfort, but it also can occur before chest discomfort.

• Other symptoms. May include breaking out in a cold sweat, nausea, or light-headedness.

If you think that you or someone you know is having a heart attack, you should call 911 immediately.

Content source: National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention

About Heart Attacks

12 Feb


A heart attack happens when the blood supply to the heart is cut off. Cells in the heart muscle that do not receive enough oxygen-carrying blood begin to die.

The more time that passes without treatment to restore blood flow, the greater the damage to the heart.

Every year about 790,000 Americans have a heart attack. Of these, 580,000 are a first heart attack and 210,000 happen in people who have already had a heart attack.

• About 15% of people who have a heart attack will die from it.
• Almost half of sudden cardiac deaths happen outside a hospital.
• Having high blood pressure or high blood cholesterol, smoking, having had a previous heart attack or stroke, or having diabetes can increase your chance of developing heart disease and having a heart attack.
• It is important to recognize the signs of a heart attack and to act immediately by calling 911. A person’s chance of surviving a heart attack increases if emergency treatment is administered as soon as possible.

Content source: National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention

Heart Disease Facts

1 Feb

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Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2015 were in men.

About 630,000 Americans die from heart disease each year—that’s 1 in every 4 deaths. Coronary heart disease is the most common type of heart disease, killing about 366,000 people in 2015.

In the United States, someone has a heart attack every 40 seconds. Each minute, more than one person in the United States dies from a heart disease-related event.

High blood pressure, high LDL cholesterol, and smoking are key heart disease risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

• Diabetes
• Overweight and obesity
• Poor diet
• Physical inactivity
• Excessive alcohol use

Content source: National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention

National Heart Health Month

1 Feb


Did you know that February is National Heart Health Month?

Here are some small changes you can make to improve your heart health:

• Eat fresh fruit

• Eat fish 1-2x per week

• Substitute olive oil for butter

• Eat oatmeal for breakfast

• Keep active

Schedule a consultation with one of HAWA’s providers to improve your heart health today!


• Analyze your food journal

• Create weekly meal plans

Fitness Specialist:

• Create a new fitness routine while working with you to demolish all of your obstacles (time, gym equipment, motivation)


• Learn more about heart health

Take The First Steps To Improve Your Health

15 Jan


“You don’t have to see the whole staircase, just take the first step.” ~Martin Luther King, Jr.

I read this quote years ago, but when Marilyn Crawford invited me to write this column to start off the New Year in a healthy way, it came to mind, again. Sometimes, taking the first step to be still, and assess our condition is a challenge. This is true of our health. The New Year is upon us. The question is, if not now, when? Instead of looking backward at negative behaviors, move forward with your dignity intact!

The ability to lead a healthy lifestyle lies within you. You know best what will speak to your mind, body and spirit. Anne Lamott tells us, the movement of grace is what changes us and heals us, and our world. Move aside those negative thoughts that have chipped away at your efforts to be healthy, to make room for grace.

Strategy 1: Does being still, first thing in the morning work for you? Try deep breathing: slowly breathe in to a count of 4, hold for 2 counts, then breathe out for 4.

Strategy 2: Keep pictures of the Mediterranean diet where you can see them each day. Carry them with you, if needed. Think color, on your plate, and adhere to it, throughout the day. At parties, if you wish to have a dessert, ask for a small piece, and savor it. This new healthy lifestyle is not punitive, but self-honoring. Mindfully, drink water each day. Hydration is all-important for your mind and body. Remember: the focus is kindness for your brain.

Strategy 3: Move your body. Whichever kind of movement suits you, do it each day for 20-30 minutes. Imagine the benefit to your mind, body and spirit. Walking may already be your favorite type of exercise. Imagine improved sleep. If walking is not an option, try chair exercises. Google chair exercises and tailor them to fit your life. Try them outside on nice days to benefit from fresh air!

Strategy 4: Sleep hygiene: Think rest and worthiness of rest; don’t cheat sleep. Go to bed and wake up at the same time each day. Your schedule may vary at times, but make this the exception, not the rule. Make your bedroom a place for resting, not stressing; no computers allowed. Nap early in the day, after lunch, for no more than 30 minutes. Don’t drink alcohol after dinner. Keep pen and paper on your nightstand and write down any nagging thoughts.

Guest Author: Sheila Cusack, RN, BSN Health Coordinator Christian Brothers of the Midwest District