It’s February and there are hearts all over the place. Which is probably why the American Heart Association chose February as American Heart Month. What better reminder to check in with your heart than a holiday celebrating love?

Women are especially at risk for heart disease, with more women dying from heart disease and related conditions than all forms of cancer combined. The good news is, February is just as good for making changes as it is for giving chocolates. To improve your heart health and reduce your chances of developing heart disease, follow some of these recommendations.

Eat right. A diet with plenty of vegetables, whole grains, and lean protein (especially fish high in omega-3 fatty acids) can be good for your heart. And being within an appropriate weight range can reduce your risk of heart disease, as well.

Quit. Smoking, that is. Especially if you’re using birth control pills. You’ll reduce your risk of heart disease significantly if you do.

Know your numbers. The next time you visit your doctor, take note of your blood pressure, lipid levels, and HDL and LDL cholesterol numbers. If they’re outside the healthy range, ask your doctor for suggestions on how to improve your numbers, and if necessary, get them under control with medication.

Get moving. Regular, moderate aerobic exercise will help keep your heart strong. It will also help you lose weight if you need to, and can improve your cholesterol levels as well as your blood pressure. Exercise is as close to a cure-all as you can get when it comes to your heart. (Remember, for your safety, consult with your doctor before you start an exercise routine.)

Take care of your heart and you’ll be celebrating Valentine’s Day for years to come!

"Eat well. Live well. Be well."

With the cost of meat these days, it may seem impossible to cut your grocery budget without hearing “Where’s the Beef?” when you put dinner on the table. While you might have to reduce your meat purchases to reduce your grocery bill, there are plenty of ways you can get enough protein in your meals without raiding your child’s piggy bank.

Substitute lower priced cuts in your meat dishes. For example, you can substitute skinless chicken legs and thighs (4 oz, raw = 135 cal; 4.5 g fat; 23 g protein*) for skinless chicken breasts (4 oz, raw = 125 cal; 1.5 g fat; 26 g protein) without a major increase in calories or fat. Remember that if you’re willing to skin and de-bone chicken yourself you’ll also pay less–sometimes as little as half.

Trim like a pro. When choosing lower priced cuts of meat, be careful not to sacrifice your health in the process. Cheaper cuts of beef and pork are often much higher in fat and calories. To reduce the impact that has on your health, trim all visible fat before you cook your steaks, roasts or chops.

Trade the meat for beans. Dried beans are a tiny fraction of the cost of meat, and even canned beans are relatively inexpensive. Replace the meat in your chili or soups with beans (1/2 cup serving = 100 calories; 0.5 g fat; 6 g protein) or reduce the amount of meat in a dish and make up for it by adding beans. Not only are the beans cheaper, but they have more fiber, fewer calories and less fat than most meats.

Shop the sales. Buy meat and seafood when it’s on sale and then package it for the freezer. You’ll have it when you need it and won’t have to break the bank to get it. Bonus Tip: Get friendly with the butcher at your favorite grocery store and you might even get tips on when they do mark downs so you can snag the best deals before they’re gone.

*Nutrition information source: CalorieKing.com

"Eat well. Live well. Be well."

If you generally exercise outdoors–taking walks, running or hiking–the cold winter weather may have you searching for indoor alternatives. In fact, most of us tend toward hibernation as soon as the temperature starts to drop.

You don’t have to turn to the treadmill or, worse yet, forgo your exercise routine altogether when the snow starts to fall, though. Find a winter activity that you enjoy and dress right, and you can exercise outside all winter long.

Winter Activities to Try*

• Snowshoeing - Find an open field and strap on the snowshoes for an excellent workout that will burn more than 550 calories in an hour.
• Skiing - Cross-country or downhill, skiing is the perfect winter activity to get you outside and active. Even at a light effort level, skiing can burn between 350 and 500 calories per hour.
• Sledding - Bundle up the kids and head to the hills! Sledding burns about 500 calories per hour, and it’s fun for the whole family.
• Ice skating – We wait all year for the opportunity to lace up those skates and hit the ice. Make a trip to the rink and burn about 400 calories per hour floating across the ice. And don’t forget to take the kids along for some family fun.
• Shoveling - It may not be your favorite winter activity, but clearing that driveway can burn about 200 calories in a half hour. Bring on the snow!

Bundle Up and Get Out There

If the thought of the cold air keeps you indoors, try some of these tips for making it easier to get outside and get active during the winter months.

• Warm up indoors. It takes longer for your muscles to warm up when you start exercising outside. Instead of warming up outdoors, try jogging in place, walking up and down the stairs or doing some jumping jacks for 5 minutes or so before you head outside.
• Layer it up. Wearing layers allows you to stay warm when you need to but also gives you the option of removing layers as your body warms up. The bottom layer should be a thin, wicking material like silk, Thinsulate or wool, but NOT cotton. You want a material that doesn’t stay wet. The middle layer should be an insulating material like fleece, wool or down. The outer layer should be a wind and water resistant material that holds in the heat but allows moisture to escape. As you get warm, you can remove layers and keep moving.
• Don’t forget your hat and gloves. A hat keeps heat from escaping through your head and protects your ears, while gloves keep your hands and fingers protected.
• Protect your toes. Wear appropriate shoes and socks for your exercise as well as the weather. Water-resistant boots, wool socks, or multiple pairs of socks may be necessary depending on the activity, the weather and the temperature.

Enjoying the outdoors even after the temperature drops can keep your exercise routine fresh and fun all winter long. Don’t let the cold keep you from being active. Find an activity that you enjoy and dress right and you’ll burn plenty of calories during the winter months.

*Calories burned are based on a 155-pound person. Source: NutriStrategy

"Eat well. Live well. Be well."

We’ve all had them at one point in our lives: chest colds that hang on for what seems like the entire winter or head colds that linger and make us feel like we’re in a cloud for a month. So how do we stay healthy and avoid a visit from a winter cold? The same way we stay healthy the rest of the year:

• Get plenty of rest. Sleeping at least 7 hours per night may improve your ability to fight off the common cold.
• Wash your hands frequently. Cold and flu viruses are easily spread from hands to surfaces, back to hands and then into your body. Washing your hands often is the best way to avoid this spread of germs.
• Eat right. A healthy diet that includes plenty of fruits and vegetables and limits sugar, caffeine and empty calories can improve your overall health and your immunity.
• Drink plenty of water. When your body is well hydrated it is better able to fight off infection.
• Exercise. Getting the blood pumping improves oxygen circulation, which in turn improves immunity.
• Decrease alcohol intake and reduce or quit smoking. Both of these behaviors weaken the immune system and make you more susceptible to colds.
• Learn to relax. Practice meditating or deep breathing exercises for 30 minutes a day. People who are more relaxed have more immune cells in their blood, allowing them to better fight off cold and flu viruses.

By being a little more vigalent and making a few small changes, you can reduce your risk of catching a cold and stay healthy all winter long. But if you do end up with a cold, despite doing all you can to avoid it, keep practicing these strategies. They’re also good for helping you to get better once you’re already sick.

"Eat well. Live well. Be well."

If you resolved to get fit in 2010, you’re certainly not alone. “I want to lose weight” or “I’m going to exercise more” are common mantras after January 1st. But rarely do these resolutions result in any lasting change. It isn’t easy to start something new. In fact, it can be downright difficult to create a new routine or change an old one. Yet we keep trying. If only we knew the magic solution to sticking with a fitness routine…

There may not be a magic spell for staying on target, but we’ve got several tips for getting your new fitness routine off to a good start and then sticking with it throughout the year.

1. Be realistic. Even if you were on the track team in high school or were a marathoner a year ago, you will not step onto the treadmill and immediately feel comfortable running a 7 minute mile if you weren’t yesterday. You will not sit down at a weight machine and suddenly be able to lift 100 lbs., so don’t even try it. Being realistic about your current state of fitness will allow you to see success early on, will help you avoid injuries and will keep you going back for more.
2. Be patient. After one successful, moderate intensity, 20 minute workout, don’t immediately increase both the intensity and time of your workouts. Give your body time to adjust to the new routine. Try sticking to your initial program for at least two weeks before you make any changes. And when you do decide to make changes, go slow.
3. Be strategic. Plan your workouts. Schedule them in your calendar. Join a gym you naturally drive near every day. Sign up for a class and pay up front. Pack your gym bag and carry it in your car. Do whatever you need to do to get your butt to the gym (or in front of that boot camp video).
4. Be flexible. If you have a busy week that doesn’t allow for hours on the elliptical, allow yourself the flexibility of 10 minute workouts or lunch time walks instead. If you know you have meetings in the evening one week, plan for an earlier wake up and squeeze your gym time in then. Don’t allow a new schedule or a few unexpected events to throw you off balance. Just get back into your routine or, if necessary, develop a new one as soon as possible.
5. Be curious. Once you’ve gotten into a routine, try something new. Experiment with intervals. Learn how to use that new machine. Ask a trainer to show you some basic strength exercises. See what different programs the cardio machines offer and give one a try. Check out the class listings and do something you’ve never done before. The more options you have and the better you know your gym, the more likely you will be to keep going.
6. Be playful. Don’t just trudge to the gym day after day, hating every moment of it. Work some fun into your exercise routine. Jump rope or play hopscotch. Chase a feather on the wind. Join a softball team. Create a contest with a partner at the gym. If you enjoy exercise, you will stick with it.
7. Be your own cheerleader. Reward yourself for consistency (or flexibility, if necessary). Give yourself a gold star or an iTunes download for every time you take that walk, every time you increase your workout intensity or every time you have to add another pound to your biceps curls. Motivate yourself with whatever positive reinforcement works for you.

It isn’t magic or special skills that get and keep us healthy. It is dedication and commitment to doing what is best for our own health and wellbeing. With some planning, purpose and positivity, you can see a fitter, healthier you emerge in 2010. Go out there and make those resolutions a reality. You can do it!

"Eat well. Live well. Be well."

We’re nearing the end of another year and talk of New Year’s Resolutions is everywhere. These goals for the New Year often revolve around health and fitness goals. Unfortunately, may of us tend to make unrealistic resolutions that don’t last long beyond the end of January. Here are some suggestions for making resolutions that you can keep throughout 2010.

Take stock of 2009. What were your goals for this year? Which ones did you accomplish? Which ones do you wish you had accomplished? Why did you fail (or succeed) at reaching your goals? Knowing the answers to these questions and really considering what you did and didn’t accomplish in 2009 will help you set realistic goals and stick to your resolutions for 2010.

Focus, focus, focus. Select one or two goals (or however many you feel you can realistically accomplish) and commit to reaching them. Remember that the more goals you set, the less time and energy you can commit to accomplishing each one. Focusing on fewer goals will help you succeed at reaching them all.

Write your goals down and be specific. Writing out exactly what you want and why you want it solidifies the goal in your mind. If you need help fleshing out your goals, try using the What, Where, When, Why and How questions of journalism.

• What do you want to accomplish? In as specific terms as possible, describe your goal. (e.g., I want to lose 25 pounds.)
• Why do you want to accomplish the goal? Consider what accomplishing the goal means to you. This will help you stick to your objectives when your motivation wanes. (e.g., I want to lose weight so that I have more energy and I can reduce my diabetes medication dose.)
• Where will you do it? If necessary, describe the location where you will accomplish the goal. (e.g., I will go to the gym and exercise at home.)
• When will you accomplish the goal by? Set a deadline for reaching your goal or specify the frequency of the behavior. (e.g., I will exercise for at least 30 minutes, three times each week OR I will reach my weight loss goal by November 1, 2010.)
• How will you accomplish the goal? Set forth the strategies you will use to reach your goals. (e.g., I will increase the amount of time or intensity of my exercise routine each month and will reduce the number of times I eat out to one time each week.)

Break main goals into several achievable steps. Using the answers to the questions above (especially How, When and Where), you can easily set forth steps or smaller goals that will make reaching your main goals easier. It can help to write these sub-goals out, as well, being as specific with them as with your main goals. Using the weight loss goal “I will lose 25 pounds by November 1, 2010″ above as an example, set the sub-goals of: 1) increasing fiber intake; 2) increasing vegetable intake; and 3) increasing exercise frequency and intensity. Then flesh those goals out, as well.

Choose your resolutions wisely. Know what you really want to accomplish in the coming year and choose goals that excite you. While we are using weight loss as the example here, please remember that New Year’s Resolutions don’t have to be about health and fitness. If learning a new language or skill or saving money for a dream vacation is what you really want, then focus on those goals instead. Being excited about your goals will keep you motivated to achieve them.

Take some time this week to consider 2009 and think ahead to 2010. Pat yourself on the back for all you’ve accomplished this year and set some goals for the year to come.

May 2010 be a healthy, happy year, no matter what you resolve to accomplish!

"Eat well. Live well. Be well."

Unhealthy foods and drinks are available everywhere this time of year and holiday parties are one of the biggest culprits. When the frequency of holiday parties presents temptations of special treats like eggnog, cakes, pies, and cookies over and over again throughout December it can really wreak havoc on your healthy eating plan. In order to survive the holiday season without packing on the pounds, it’s essential that you head to these get-togethers armed with some strategies for staying healthy this holiday season.

1. Stick to your exercise routine. Now is not the time to give up on your workouts. Make exercise a priority this month and if your schedule absolutely eliminates the opportunity to get to the gym, work in a few short workouts throughout your day. When we’re active and feeling good about our bodies, we’re less likely to overeat or indulge in high-calorie treats.
2. Eat lightly throughout the day of the party. Don’t skip meals altogether in an effort to bank up calories you can blow through as soon as you see the buffet. Instead, have a filling but low-cal breakfast, a light lunch and a small snack to keep you energized throughout the day. For example, your breakfast might be oatmeal or fruit and light yogurt. Then you could have a salad with light dressing for lunch and a piece of fruit and some light cheese as a snack before you head out the door.  That way you won’t be starving when you get to the party and you’ll be better equipped to make the healthiest choices.
3. Don’t drink all your calories. A few mixed drinks or glasses of wine can quickly add up to several hundred calories. Limit yourself to one or two alcoholic drinks, alternating them with glasses of water, and then switch to water, diet soda or some other low-calorie beverage altogether.
4. Make it difficult to munch mindlessly. Sit or stand as far away from the food table as you can. Carry a clutch in one hand and keep a glass of water (or other low-cal drink) in the other.
5. Focus on the social aspects of the parties. Get involved. Make conversation. Play or start a group game. Laugh and have fun.  This is the true purpose of a party, after all.
6. Stay busy. If all else fails and you need a serious distraction from the food, offer to help the hostess in some way (so long as it doesn’t involve restocking the chip bowls). Take coats, set the table, serve drinks or lead the gift exchange. Find something to get involved in that will help keep your mind off the food table.
7. When you do choose to eat, make healthy choices. If hors d’oeuvres are being served, stick to veggies and fruits, shrimp cocktail, and other low-calorie options. If it’s a buffet or sit-down dinner, use the smallest plate possible and take small portions of the healthiest options available, skipping the rich, calorie-laden dishes.
8. Give yourself permission to indulge. Then do it consciously. If you have a good idea what will be served, decide before you get to the party what you would like to indulge in. If you’re not sure what foods will be available, decide what portion of the meal you’d like to splurge on. Maybe you’re really looking forward to some homemade pie or you know one hostess always offers amazing specialty cheeses. Whatever you choose to let yourself indulge in, put it on a plate, sit down at a table or in a chair and focus on really enjoying every bite you eat.

Holiday parties are a great time to get together with friends and family, relax, have some fun and celebrate the season. Head to them prepared and you won’t have to worry about the typical holiday weight gain of years past.

"Eat well. Live well. Be well."

Thanksgiving can be a challenging day in itself for those of us trying to make healthy food choices. For strategies to help you tackle temptation and make Thanksgiving a little bit healthier, you can read Thin Out Thanksgiving. But there’s another day that could derail your healthy eating plans this week–Black Friday.

If you are planning for a long day of shopping on Friday, you aren’t alone. People all over the country are getting ready for pre-dawn lines, mobs of shoppers and a marathon of deal grabbing. Here are a few ways to keep yourself from falling prey to temptation while you are out and about.

1. Get a good night’s sleep. If you’re planning to hit the lines at your favorite store before dawn, make sure you get to bed early. You will want to get at least six hours of sleep, but as always, seven to eight hours is best. A good night’s rest will ensure you have the energy and stamina you need to get through the long day ahead of you.
2. Eat breakfast (or carry something with you). Depending on what time you plan to start shopping, you will want to make sure you either eat something before you leave the house or pack something to eat while you are in line waiting for the stores to open. Don’t depend solely on coffee and fast food to get and keep you going first thing in the morning.
3. Dress in layers and be aware of the weather forecast. This is especially important if you plan on getting in line early and live in an area where mornings can be cold this time of year. Remember that stores will be warm, and you might get even warmer running up and down aisles, but you may need a coat, scarf, hat and gloves before you get into the stores.
4. Pack snacks. Since your day may be longer and will likely start much earlier than usual, you will want to make sure that you have some healthy snacks on hand in case you are not able or willing to eat meals when your body starts sending you hunger signals. Apples, bananas, cheese sticks and other portable snacks are perfect for tossing in your purse and grabbing when you need extra energy.
5. Take time out for meals. You will probably want to push through the hunger and shop until you drop, afraid you will miss out on early bird specials and the best sales. But the money you save won’t be worth much if you start snapping at your shopping buddy or pass out in JCPenney due to low blood sugar.
6. Have fun. Yes, there’s pressure to grab deals and hurry to other stores. Yes, the checkout lines will be long and unbearable. Yes, the crowds will be pushy and impatient. Don’t let stress take the fun out of the day. Enjoy the company of your shopping companions, treat others kindly (even if they’re not so kind in return) and remember to savor the experience. It is the holiday season, after all.

Have a Happy Thanksgiving and safe travels this weekend!

"Eat well. Live well. Be well."

Each year, the American Cancer Society marks the third Thursday of November as the Great American Smokeout®. On November 19th, the American Cancer Society

[encourages] smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By doing so, smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk and creating more birthdays. Researchers say that quitting smoking can increase life expectancy – smokers who quit at age 35 gain an average of eight years of life expectancy; those who quit at age 55 gain about five years; and even long term smokers who quit at 65 gain three years.

If the promise of more birthdays doesn’t convince you to quit, you can find plenty of other reasons why you should at the American Cancer Society’s website, including a guide to quit and access to a Quit Line for additional support.

What do you say? Join the 34th Great American Smokeout on Thursday, November 19th and send those cigarettes packing. You’re worth it!

"Eat well. Live well. Be well."

It’s likely that these days you are feeling the pressure of the economic downturn. Tighter budgets may be affecting your shopping habits and the quality of your meals might be suffering. After all, you can grab an entire meal at McDonald’s for $5 or high-fat ground meat for a couple dollars a pound, while a pound of fresh fruit or vegetables can cost more than a bag of chips. That does not mean you can’t feed your family the healthy way with less money, but in order to make budget friendly choices you need to know a few tricks.

Shop in Season (and Locally if Possible)

There are a lot of benefits to buying fresh fruits and vegetables when they are in season–and local produce is even better if you can get it. Consider this: local produce does not need to be shipped across the country (or around the world) so it is picked when it is perfectly ripe and the cost of getting it to a local market is much lower. Not only can you find great deals on fruits and vegetables at the farmers market or local farm stand, but the produce there is full of flavor and bursting with nutrition.

Not all of us are lucky enough to live where farmers markets and locally grown produce are available all year round though. Unfortunately, much of the produce you will find in the grocery store has been shipped from far away, and therefore had to be picked long before it was ripe. This affects flavor, and cost, in a big way. That does not mean the grocery store is a lost cause and you have to resign yourself to huge bills when it comes to produce purchases. If you shop wisely, you can find deals on produce at the grocery store, too.

Start by shopping for what is in season. It may not be local, but at least it will have the best flavor and greatest nutritional value. Shopping in season means buying citrus fruits in the winter; peaches, nectarines and berries in the spring and summer; and apples and pears in the fall. It means building your menus around fresh produce during the natural growing seasons in your area and settling for something a little less than fresh the rest of the year.

If You Can’t Shop In Season, Go Frozen

By “less-than-fresh” I don’t mean settling for flavorless, unripe fruits and vegetables from the produce section, whether they are or in season. If you can’t find quality fresh produce, try getting the majority of your produce from the frozen food aisle during the off-season. Frozen fruits and vegetables are just as healthy as fresh in-season produce because they are picked as soon as they are ripe and immediately frozen, helping to retain all of the vitamins and nutrients.

One of the best things about frozen vegetable is that they often go on sale and, unlike for bananas and green peppers in your produce section, you can often find coupons in your Sunday circulars for popular brands. Stock up on them when they are at the best prices and you can have enough vegetables to get you through the long winter without breaking the bank.

Plan Your Meals (But Be Flexible)

No matter when or where you are shopping for your produce, the best way to take advantage of deals is to plan meals around what is available, rather than shopping for a specific dish or recipe. This may seem difficult at first, but once you get an idea of what is in season and when, it will get easier. Cooking this way allows you to buy what is cheapest and work with it, rather than spending outrageous amounts on vegetables or fruits that don’t even taste that great.

Even in your planning, remember to be flexible. Come up with a group of 5 to 10 recipes for each season that you are comfortable with and then play with ingredients as their availability shifts. Substitute similar foods. Try a little less of this and a little more of that. You will learn quickly which fruits and vegetables work well in which recipes. Even if the dishes don’t turn out perfect, you can enjoy the full flavors of good food and the extra money in your pocket from shopping wisely.

"Eat well. Live well. Be well."