It's National Nutrition Month!

It's National Nutrition Month! If you've given up on your New Year's Resolution to be healthier and eat right, it's never too late to give it another try. Don't know what to do? We've got you covered.

1. Figure out what energy your body needs. Use this tool, Free Dieting, where you can get recommendations designed specifically for you. This tool calculates your personalized daily calorie needs, recommended range for total fats, and provides you with your body mass index (BMI). Write down or print the info, and keep it handy so you remember. 
   
2. Manage your limits. Now that you know your personal limits for calories, fats and cholesterol, you have a better idea of how to use the numbers on the Nutrition Facts panel. For example, if you only need 1800 calories, then the Baby Back Ribs with 734 calories per serving (a big chunk of what you should have) don't look so tempting because that is 40% of your daily calorie allowance. Remember to watch the serving size, too.
   
   Think of it like your checking account--don't spend more than you earn, and don't eat more than you burn in one day. It's a good rule of thumb for both. 
   
3. Shake the sodium habit. The AHA recommends that everyone consume less than 1500 mg of sodium per day. Low-sodium foods have 140 mg or less per serving. Keep that in mind to guide your choices.
   
4. Fill up on fruits and vegetables. The AHA recommends 4.5 servings per day of each based on a 2000 calorie diet. A serving is 1 cup of leafy greens or 1/2 cup of frozen, raw or cut up vegetables, or 1 medium fruit. If you have a serving at breakfast, lunch and dinner, then at your morning and afternoon snacks, you'll have exceeded the recommendation. You'll be on the road to getting the nutrients you need to fight disease, feel good, and improve your health. 
   
5. Balance calories by increasing your activity level. You don't have to go to the gym. Do something you enjoy, and you'll be more likely to stick with it. Take a brisk walk with your favorite music or podcast, play tag with your kids, or grab a pal and try walking together.

Balancing Heart Health and Candy Hearts in February

Is it cruel fate that brings together American Heart Month and Valentine's Day? In a month devoted to heart health and candy hearts, how can we celebrate both at the same time? Is it cheating on one to celebrate the other? The American Heart Association is pleased to say that you can enjoy both. You can enjoy an occassional treat, in moderation. Just balance what you eat with how much you move. Just so it's clear, the American Heart Association highly recommends that you avoid foods high in added sugars, sodium and saturated and trans fats; but Valentine's Day only comes once a year. If that's the day that you choose to to indulge, then enjoy it but remember to balance it with smart choices including fruits and vegetables and physical activity during the rest of the week. Here are a few other things to keep in mind when celebrating Valentine's Day: Note the serving size. A couple of pieces of candy? OK. The whole box? Not so much. Split something with your Valentine - like ordering one milkshake and two straws. Make a date to get active. Pick a fun physical activity such as indoor rock climbing, ice skating or rollerskating. Be silly and run around a playground.  Or go somewhere that requires lots of walking, like an amusement park or an outdoor festival. Parking in the farthest spot from the door also counts, as does anything else that gets you moving more and sitting less. Limit the booze. Strawberries and champagne are so romantic. A one-glass limit is best for women. A single serving of alcohol is one 12-ounce beer, 4 ounces of wine or champagne, 1.5 ounces of 80-proof spirits, or 1 ounce of 100-proof spirits. Enjoy a candle-lit dinner at home. Preparing food yourself is the best way to make sure the good stuff (fruits and vegetables) is in your meal and the unhealthy stuff (salt and added sugars) is limited. Your loved one will appreciate your extra effort, and it's nice to avoid the Valentine's Day crowds. Get some menu ideas at www.heart.org/healthyrecipes.

The Half-Hearted Hero

To kick off the month of February and the start of Heart Health Awareness I am doing a special story about a little boy with a big, half heart! Meet Owen Jones...

Owen Jones is a 10 year old boy who was born with a congenital heart defect called Hypoplastic Left Heart Syndrome, essentially half a heart. Owen had the odds of life stacked against him as he had to undergo four open heart surgeries before the age of two. Owen is a fighter and has never given up. For the last few years Owen has become determined to fight back by raising money for the American Heart Association. This money helps educate, raise awareness and provide life saving research. Owen is determined that one day, no one will have to die of a broken heart. Owen has affectionately been called The Half Hearted Hero for his efforts in helping others. Owen has never had an easy path to walk but he has never stopped walking it. He has never had self pity over his limitations or doubts in his ability. What Owen has is faith and determination that one day he can make a difference.

If you would like to learn more about Owen and his story click this link The Half-Hearted Hero and read his inspiring story. There is a way you can help him in his fight to raise money for the American Heart Association as well. You can go to this link Team Owen to donate. 

Stay healthy. Be healthy.

Gearing Up for Heart Health

It's been a while since my last post. I've been terribly busy getting things done this new year. Now it's closing in on February. The month of Love. The month of Heart Health. I'll be doing some research and sharing some health facts and advice during the month of February. I feel it is super important to share the facts, stories and help raise awareness in hopes of saving as many lives as possible. 

I have a family history of heart disease. I have friends who've had experience with heart disease. Heart disease is the leading cause of death for both men and women. You can help prevent heart disease by making healthy choices and managing any medical conditions you may have.

Between clean eating, healthy living, sharing statistics and posting about fund raisers as well as sharing stories of people who live with Heart Disease or have had a loved one die because of Heart Disease -- I think that would be the best way to use this blog. Don't you?

For more information on how you can learn more about Heart Disease and Stroke, how to prevent it and maybe how to help others in need, go to American Heart Association