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ByNatalia
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February is American Heart Month!

As you may know, February starts tomorrow and is the start of American Hearth Month! To help support a healthy heart, here are some strategies you can implement to assist in a long and healthy life:

Get active! The American Heart Association recommends adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week.

Maintain a healthy weight. When your weight is in a healthy range, your heart doesn’t have to overwork to circulate blood. Being an average weight reduces your risk of developing heart disease, stroke, diabetes, and many other life-threatening conditions, including some cancers and sleep apnea

Quit smoking. And stay away from secondhand smoke!

Control your cholesterol and blood pressure. Did you know high blood pressure, high blood cholesterol, and smoking are key risk factors for heart disease? Preventing and managing these health conditions through diet, activity, and behaviors is essential.

Drink alcohol in moderation. The 2020-2025 Dietary Guidelines for Americans recommends that adults of legal drinking age can choose not to drink or drink in moderation by limiting intake to 2 drinks or less for men and 1 drink or less for women in one day.

Manage life stressors. Find healthy outlets for the inevitable stress of life, such as adult coloring books, reading, exercising, sewing, or picking up a new hobby that brings you joy.

It’s so important to take care of this essential organ all year round, but wear red during the month of February and give your heart some love!

ByAnn
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Beating the Cold Weather Blues

It’s normal to feel your mood change as the weather gets colder. You may feel a bit more down or “blah”, but here are a few simple tips that can help you beat the blues until it gets warmer again*:

—Wake up a few minutes earlier and get moving—

The sun will be shining through your windows earlier in the day during the winter. While it may appear to be a negative thing, it’s actually good. Make yourself a cup of coffee or tea earlier than usual or get up and go for a chilly morning walk. You can even do both!

Vitamin D levels are typically lower during the winter months, so going for a walk in the sun can help boost your vitamin D levels. Just adding a few more minutes to your day can help set the tone for your day and boost your mood instead of the mad-rush before work starts or rolling out of bed and logging onto your laptop.

—Find a hobby—

Read a new book, learn a language, craft, dance, sing, laugh with friends, exercise, etc. Find something that occupies your time instead of just sitting and watching TV.

When you are happy, you boost your endorphins. Endorphins are your body’s natural pain relievers and are also responsible for feelings of pleasure after doing activities you enjoy, whether it’s hiking or running, eating chocolate, or laughing with friends. More research is needed, but here are some other known benefits of having a healthy level of endorphins:

  • Help reduce stress and anxiety
  • Potentially decrease pain
  • Boost self-esteem
  • Help with depression

—Make healthy food choices (most of the time)—

Of course, all of us will be indulging more during the holiday season. However, use moderation when you can! Eat slowly, stay hydrated, and stop eating when you’re full. There’s no reason to feel completely stuffed after every single meal. Also, avoid keeping too many tempting snacks and foods in the house you may pick at (e.g. a plate of cookies in the kitchen). Some foods have been linked to helping you have a more positive mood, such as:

  • Cherry tomatoes
  • Dark chocolate
  • Nuts and seeds
  • Fruits
  • Salmon
  • Spinach and other dark leafy greens
  • Brightly colored veggies

*If you notice that you can’t seem to get rid of that sadness feeling, please speak with your doctor.

ByAnn
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Coping with Emotional Eating

There’s so much more to eating than just eating when we are physically hungry. We could be feeling emotional (happy OR sad), stressed, bored, or “just because”. Emotional eating is eating as a way to suppress or soothe emotions, which can disrupt your weight-loss efforts. We’ve all been there, BUT the satisfaction is only temporary and doesn’t ultimately solve the underlying issue.

Here are some tips to help curb emotional eating:

  • Keep a food diary: Write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. Over time, you might see patterns that will reveal the connection between your mood and food.
  • Tame your stress: If stress contributes to your emotional eating, try a stress management technique (e.g. yoga, meditation, deep breathing).
  • Have a hugner reality check: Is your hunger physical or emotional? You’re probably not hungry if you just ate, so give the craving a time to pass.
  • Get support: You’re more likely to give in to emotional eating if you lack a good support network. Lean on family, friends, your dietitian, or a support group.
  • Fight boredom: Instead of snacking when you’re not hungry, distract yourself and substitute a healthier behavior. Try taking a walk, watching a movie, listening to music, reading, or calling a friend.
  • Take away temptation: Don’t keep hard-to-resist comfort foods in your home. If you have to go food shopping and you feel angry or sad, try to postpone your trip until your emotions are more under control.
  • Don’t deprive yourself: You may restrict calories too much when trying to lose weight, which can lead to increase of food cravings, especilally in response to emotions. Eat satisfying amounts of healthier foods, enjoy an occasional treat, and get plenty of variety to help curb cravings.
  • Snack healthy: If you need a snack between a meal, choose a snack that includes protein and fiber (e.g. fresh fruit with nuts, vegetables with guacamole or hummus, popcorn, yougurt with a sprinkle of granola).
  • Learn from setbacks: If you ate emotionally, forgive yourself! It happens: we aren’t meant to be perfect. Avoid letting guilty feelings set in, learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you’re making in your eating habits and give yourself credit for making changes that will lead to a healthier life.
(c) SHS Nutrition, LLC (2021)