American Heart Month

As February comes to an end, I just wanted to remind you that February is American Heart Month.  The American Heart Association wants to encourage everyone to take the steps necessary to protect your heart health and become aware of your current health and how you can improve it. 

Some of the basic information that many of us do not know is the following:
Total Cholesterol _____
LDL _____
HDL _____
Triglycerides _____
Blood Pressure _____
Fasting Blood Sugar _____

Know your numbers and speak with your doctor about your heart health.

TIPS/TOOLS

My Fats Translator is an easy-to-use tool that calculates your personalized daily calorie needs, recommended range for total fats and limits for bad fats (saturated and trans). http://www.myfatstranslator.com/.

Love to eat out? Healthy options aren’t hard to find on most menus.
And don’t be shy about making special requests.
Share your entrée with your companion or ask your server to box half of it to go.
More tips:
• Look for steamed, broiled, baked, grilled, poached or roasted foods.
• Remember that fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories.
• Request that visible fat be trimmed from meat and skin be removed from poultry before cooking.
• Ask that your meal be prepared with vegetable oil (made from canola, olive, corn, soy, sunflower or safflower) or soft margarine instead of butter.
• Limit high-sodium foods, which include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Ask that your food be prepared without added salt or MSG.

Top 10 tips for starting a physical activity program
 1. Wear comfortable clothes and sneakers or flat shoes with laces.

2. Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week.

3. Exercise at the same time of day so it becomes a regular part of your lifestyle.

4. Drink a cup of water before, during and after exercising.

5. Ask family and friends to join you — you’ll be more likely to stick with it if you have company. Or join an exercise group, health club or the Y. Many churches and senior centers offer exercise programs too.

6. Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.

7. Use variety to keep your interest up. Walk one day, swim the next time. Go for a bike ride on the weekend.

8. Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator or take 10–15 minute breaks while watching TV.

9. Don’t get discouraged if you stop for a while. Get started again gradually and work up to your old pace.

10. Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.  

Help children develop healthy habits You can help your child develop healthy habits that will bring lifelong benefits.
Here are some tips and guidelines to get you started.

•  Keep things positive — Kid’s don’t like to hear what they can’t do. Tell them what they can do instead. Keep it fun and positive. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

• Get the whole family moving — Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside. Everyone will benefit from the exercise and the time together.

• Be realistic — Setting realistic goals and limits is key to adopting any new behavior. Small steps and gradual changes can make a big difference in your health over time, so start small and build up.

• Limit TV, video game and computer time — These habits lead to a sedentary lifestyle and excessive snacking, increasing the risk of obesity and cardiovascular disease. Limit screen time to 2 hours per day.

• Encourage physical activities that they’ll really enjoy — Every child is unique. Let your child experiment with different activities until they find something that they love doing. They’ll stick with it longer if they love it.

• Pick truly rewarding rewards — Don’t reward children with TV, video games, candy or snacks for a job well done. Find other ways to celebrate good behavior.

• Make dinnertime a family time — When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get your kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.

• Make a game of reading food labels — The whole family will learn what’s good for their health and be more conscious of what they eat. It’s a habit that helps change behavior for a lifetime.

•  Stay involved — Be an advocate for healthier children. Insist on good food choices at school. Make sure your children’s healthcare providers are monitoring cardiovascular indicators like body mass index, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.

•  Be a good role model — You don’t have to be perfect all the time, but if kids see you trying to eat right and getting physically active, they’ll take notice of your efforts. You’ll send a message that good health is important to your family.



To view the complete Go Red For Women^®Heart Health Kit visit:  http://www.goredforwomen.org/pdf/DS-4072_GRFW_HeartStyleGuide_HR.pdf