February 7-14 is Congenital Heart Defect Awareness Week

Congenital Heart Defect Awareness Week is an annual event aimed to raise awareness about congenital heart defects (CHDs), which are the leading cause of birth defect-related deaths in infants and adults.

Common Congenital Heart Defects

• Atrial Septal Defect (ASD): A hole in the wall separating the upper chambers of the heart.
• Ventricular Septal Defect (VSD): A hole in the wall separating the lower chambers of the heart.
• Tetralogy of Fallot: A combination of four heart defects, including VSD and pulmonary stenosis.
• Coarctation of the Aorta: Narrowing of the aorta, the main artery carrying blood from the heart to the body.
• Patent Ductus Arteriosus (PDA): Failure of the ductus arteriosus to close after birth.

Congenital heart defects can be caused by a combination of genetic and environmental factors. Some common causes include:

• Genetic factors: Chromosomal abnormalities like Down syndrome.
• Maternal factors: Diabetes, obesity, certain infections (e.g., rubella), and exposure to teratogens (e.g., alcohol, certain medications).
• Family history: A higher risk if there is a family history of heart defects.

While congenital heart defects cannot always be prevented, there are steps that can help reduce the risk:

• Avoid harmful substances such as alcohol or illicit drugs during pregnancy.
• Manage medical conditions ensuring existing conditions are well-controlled.
• Take prenatal vitamins such as Folic acid to reduce the risk of birth defects.
• Consult with a healthcare provider about safe medications during pregnancy.

Exercise is important for overall heart health, but it should be tailored to the individual’s condition and needs. Here are some general recommendations:

• Always seek medical advice before starting any exercise program.
• Begin with low-intensity activities like walking or swimming.
• Pay attention to any signs of fatigue, shortness of breath, or chest pain.
• As fitness improves, gradually increase the duration and intensity of exercise.
• Aim for regular physical activity avoiding overexertion.

February is Raynaud’s Awareness Month

Raynaud’s Awareness Month is observed in February to raise awareness about Raynaud’s phenomenon, a condition that causes a shortage of blood flow to the extremities, such as fingers, toes, nose, and ears. This condition is characterized by changes in color from white and blue to bright red as blood flows back to the affected area. Raynaud’s phenomenon typically causes episodes of color changes in the skin in response to cold or stress. These episodes can include:

• Cold fingers or toes: The affected areas may feel numb and cold.
• Color changes: Skin may turn white, then blue, and finally red as blood flow returns.
• Numbness or tingling: A prickly feeling or stinging pain may occur.
• Swelling and pain: In severe cases, the affected areas may swell and become painful.

The exact cause of Raynaud’s phenomenon isn’t fully understood, but it involves spasms in the small blood vessels. There are two main types:

• Primary Raynaud’s: This type occurs without an underlying disease and is more common.
• Secondary Raynaud’s: This type is associated with other diseases, such as autoimmune or connective tissue diseases (e.g., lupus, scleroderma).

Managing Raynaud’s phenomenon involves both lifestyle changes and medical treatments:

• Avoid triggers: Keep warm, avoid cold temperatures, and manage stress.
• Quit smoking: Smoking can constrict blood vessels and worsen symptoms.
• Medications: Calcium channel blockers and vasodilators can help improve blood flow.
• Surgical options: In severe cases, nerve surgery or chemical injections may be considered.

Exercise can be beneficial for people with Raynaud’s, as it can boost circulation and reduce stress, which are both factors that can trigger attacks. However, exercise should be done in a warm environment and with proper clothing to avoid exposure to cold air or wind, which can worsen the symptoms. People with severe Raynaud’s may not be able to safely exercise in the cold.

What’s happening?

Who to Contact

Now that our office manager has returned, she is the main contact for scheduling and billing questions and concerns. However, if you missed a class or need to miss a class, if possible please discuss this with your class instructor.   She will likely be able to schedule changes or makeups directly.  If this is not possible for whatever reason, please go ahead and contact Ms. Julia.

Phone Calls and Messages

We appear to still have some situations with our Vonage phone system where we do not receive your text messages, or you are not receiving our responses. If you are unsure if your text message got to us, please call and leave a message if we are unable to answer. This is especially important if you are having to cancel a class.

Summer Camps

Summer Camp registration is now open. Half-day and full-day options are available.  Each week will have a theme and a variety of activities. Spots are limited so register now.

Class Offerings

We are offering one on one, semi privates and group classes. An evaluation is required to determine the right placement for your child. There may be times there are not three or more children with similar abilities and availability to be able to offer a class.  Because of this, we have begun providing semi-private appointments.  Semi-private classes will have 2 children and will be 30 minutes in length. Should you like to have your child considered for a group class, please let us know your availability and we will do our best to pair children with similar abilities. Contact us at 470.560.3981 to schedule an appointment.

We are Hiring Instructors

We are looking for instructors for our children, teen and adult programs. To lead adaptive fitness with our teens and adults it is preferred that you have a national fitness certification. Otherwise, if you have a heart for and experience working with children, teens or adults with special needs, please complete a job application at Job Application – BIO Ability or email dawn.koch@bio-ability.com with your interest and availability.

Exercise of the Month: Cross Crawl Exercises

Crossing midline exercises are important for brain development. They strengthen the neural connection between the left and right hemispheres of the brain, improve motor skills, and enhance cognitive and social-emotional development. Activities that require you to cross the midline therefore fully engage your brain (cerebral cortex) which can cause mental fatigue. Crossing the midline activities also develop a child’s gross motor skills such as coordination and balance. Some examples of exercises that cross the midline include:

• Side Bends – Stand up straight with your feet shoulder-width apart. Bend your body to one side, keeping your arm straight and your hand on your hip.
• Windmills – Stand with feet slightly wider than shoulder-width apart. Raise one arm overhead. Slowly slide the other arm down your leg. Reverse the movement and start again.
• Abdominal Twists- Sit down with your knees bent at a 90-degree angle. Your lower back should be at a 45-degree angle off the ground. Engage your abdominal muscles. Twist your upper body from side to side in a controlled motion

Zucchini Noodles with Pesto & Chicken

Ingredients

• 4 medium-large zucchini (about 2 pounds), trimmed
• ¾ teaspoon salt, divided
• 2 cups packed fresh basil leaves
• ¼ cup pine nuts, toasted
• ¼ cup grated Parmesan cheese
• 1/4 cup plus 2 tablespoons extra-virgin olive oil, divided
• 2 tablespoons lemon juice
• 1 large clove garlic, quartered
• ½ teaspoon ground pepper
• 1 pound boneless, skinless chicken breast, cut into 1-inch pieces

Directions

• Using a spiral vegetable slicer, cut zucchini lengthwise into long, thin strands. Give the strands a chop here and there so the noodles aren’t too long. Place the zucchini in a colander and toss with 1/4 Tsp salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess liquid.
• Meanwhile, place basil, pine nuts, Parmesan, 1/4 cup oil, lemon juice, garlic, pepper and 1/4 Tsp salt in a mini food processor. Process until almost smooth.
• Heat 1 TBS oil in a large skillet over medium-high heat. Add chicken in one layer; sprinkle with the remaining 1/4 Tsp salt. Cook, stirring, until just cooked through, about 5 minutes. Transfer to a large bowl and stir in 3 TBS of the pesto.
• Add the remaining 1 TBS oil to the pan. Add the drained zucchini noodles and toss gently until hot, 2 to 3 minutes. Transfer to the bowl with the chicken. Add the remaining pesto and toss gently to coat.

Nutrition Facts

Serving size: 1 ¼ cup; Serves 4

Calories: 430; Total fat: 32g; Saturated fat: 5g; Sodium: 598mg; Total carbohydrate: 9g; Dietary fiber: 3g; Sugars: 5g; Protein: 29g.