As February approaches, we remember Valentine’s Day. Can you think of the best Valentine’s gift you received or that you gave to your Valentine? Wouldn’t it be a great idea to give the gift of health? This year give yourself the best present, a gift of a healthy heart. February is also known as Heart Health Month so let’s focus on a few simple ideas on ways to keep your heart healthy.

Change your plate, lose some weight– One of the best suggestions I have received regarding diet and nutrition was to reduce my plate size. At dinner I use a lunch plate instead of a dinner plate and surprisingly it fills me up. Have you ever heard the term “eat everything on your plate, there are starving children all over the world”. That has been ingrained in us since childhood and to this day I feel guilty leaving food on my plate. One way to curb the guilt is to use a smaller plate. Or if you are eating out, ask for a box when you order and place half of your food in the to-go box as soon as the meal arrives.

Make your plate a masterpiece- The more colors on your plate, the more variety of vitamins and minerals, the healthier it is. The Academy of Nutrition and Dietetics (eatright.org) recommend half of your plate consisting of fruits and vegetables. Also, the protein should include lean meats, poultry, beans, eggs, and nuts.  Keep it fun and colorful.

Pack the sack- Do you want to save money and stay healthy? Who doesn’t, right? Then all you need to do is spend a few minutes planning and packing your lunch the night before and this will accomplish both of these. Some examples of easy and nutritious lunches are: baked sweet potato, tuna pita sandwich (with low fat salad dressing, lettuce and tomatoes), carrots and hummus, salad topped with lean proteins,  taco salad (add cubes of mango, red onions, avocado for a burst of flavor), or chicken wraps (rotisserie chicken wrapped in lettuce leaves). Click on the link below for other great lunch ideas.

Happy Heart Month!

Eatright.org
http://www.shape.com/healthy-eating/meal-ideas/10-quick-and-healthy-brown-bag-lunches

Holidays are approaching. It is easy to over-eat and skip workouts for the next few months. Too much to do, holiday stress, and “unhealthy foods” abound. Take control of your holidays with a little planning and some healthy habits. Remember, the easiest way to keep off the pounds is to burn off as many calories as you take in. If you are eating more, you need to burn more off with exercise.

Try these suggestions:

1. Plan a post-meal walk. Announce this to your family before the meal and they may join you.
2. Arrange a fitness workout with friends in the mornings or at lunch time. You will be more motivated to show up and participate.
3. Stop eating when you are full. Sounds simple, right? Try using smaller plates and if you want to sample all the goodies at the party, use moderation.
4. Drink a glass of water before each meal. This will make you feel fuller and eat less.
5. Try roasting or steaming your healthy, fresh veggies. The power of produce will give you and your guests beneficial nutrients and fiber, with less fat.
6. Avoid the recipes that call for a lot of unhealthy ingredients. Try using fat-free chicken broth to baste turkey and make gravy, reduce oil and butter wherever you can, and try plain yogurt or fat-free sour cream in dips, mashed potatoes, and casseroles.
7. Go easy on the alcoholic beverages. Have a glass of water between each drink.
8. Spend time socializing away from the buffet. ’Tis the season of family and friends, enjoy the time with them.
9. Be realistic with yourself during the holidays and just focus on maintaining your current weight. The average American gains 1-2 pounds during the holidays, and these tend to be a permanent addition. www.webmd.com

Are your mornings hectic? Do you have trouble finding time for breakfast? Breakfasts can be quick and the benefits are big. A nutritious breakfast will fuel you and your family up for work, the kids’ classroom, or a workout and rev your metabolism.

Make 1 of these easy to-go meals and you’ll get a good balance of healthy carbohydrates and protein so you won’t feel hungry before lunch. All that, and you’ll be out the door in 5 minutes or less.

Banana Dog
Breakfast, fast-food style.

• Spread peanut butter on a whole-grain hot dog bun
• Stuff with a banana
• Grab a carton of low-fat yogurt

Smoothie
Toss into the blender:

• A handful of ice cubes
• Frozen or ripe fruit chunks (like mango or strawberries)
• 3/4 cup low-fat, plain Greek yogurt
• 1/2 cup orange juice

Egg Sandwich
Instead of waiting at the drive-thru window: 

• Break an egg into a small bowl, prick the yolk or scramble the egg, cover the bowl with plastic, microwave on 50% power until done — about 2 minutes
• While the egg cooks, toast a whole-grain English muffin (whole-grain waffles, pitas, bagels, or wraps work too) with a slice of cheese. Top with cooked egg.
• Add a slice of lean ham, turkey, or Canadian bacon if you like
• Grab a piece of fruit

Crunch by the Handfull
You don’t have to eat cereal with milk from a bowl.

• Fill a small plastic sandwich bag with whole-grain cereal or trail mix with nuts and dried fruit
• Take a carton of low-fat chocolate milk to drink
• Grab a piece of fruit

Summer is a great time to enjoy the outdoors. Just be careful to stay hydrated. When your body doesn’t have enough water and fluids it needs to function properly, you become dehydrated. This happens when you sweat a lot or have a fever. Your body needs fluids. The American College of Sports Medicine recommends that athletes drink 16 ounces of fluids a couple hours before starting practice or exercise. It takes that long for the body to absorb it.

Keep these tips in mind before going out into the heat:

• Drink 16 ounces of fluids before exercising
• Avoid coffee before exercising (this is a diuretic)
• Consider sports drinks (only when sweating for longer than an hour or during an intense activities)
• Shun the sugars. Avoid sodas, high fructose juices, etc.
• If possible, plan your exercises during the morning or evening when the sun is not so intense

Symptoms of Dehydration:

• Dry, sticky mouth
• Thirst
• No tears
• Low blood pressure
• Rapid heart rate
• Shock
• Low to no urine

We all love summer-the sun, the waves, and the outdoors. While you are outside enjoying the weather, don’t forget to protect yourself and your loved ones from the sun’s harmful rays.  The sun’s rays are strongest between 10:00AM-3PM.  During these times especially, try to limit your exposure to the sun and CHOOSE YOUR COVER:

Skin cancer is the most common form of cancer in the US. Over 61,000 people were diagnosed with melanomas of the skin in 2009 and about 9,000 people died from this preventable disease.* The CDC recommends preventive measures such as: wear sunscreen, seek shade, cover up with long sleeve clothing, pants, a wide brim hat, and UVA/UVB protective sunglasses to minimize your chances of getting some form of skin cancer.

Enjoy summer responsibly!