Last time we reviewed some heart healthy eating and drinking tips for the holiday season. This week, we would like to share some more tips from healthy traveling practices, physical activity and stress management tips.

Having a heart healthy holiday may be easier than you think!

Heart Healthy Travel Tips:
1) If you are delayed in the airport or train station don’t just sit there and complain, get up and walk around!! All extra steps count!
2) If you will be eating on the go, try to pack a few healthy items in your carry on bag-like an apple, orange, banana or granola bar.
3) If you buy something at the newspaper stand/candy shop opt for the nuts over the candy bar. They are high in fiber and heart healthy omega-3 fatty acids.
4) If you will be eating at one of the airport restaurants, opt for the salads minus the creamy dressings, bacon bits, and cheese. Instead, go heavy on the veggies and light/fat free dressings or vinaigrettes. If you want to “sink you teeth” into a sandwich opt for the grilled chicken or turkey club type sandwich and ask for dressings or sauces on the side. Avoid the fried, fatty foods.

Heart Healthy Activity Tips:
1) Participate in outings that involve physical activity like skiing, sleigh riding, ice skating and walking.
2) At the shopping malls park in the furthest spot from the store to increase your walking.
3) Go window shopping and enjoy the holiday decorations. Take your pedometer with you and count your steps. Aim for 10,000 steps per day!
4) Dance at holiday parties.
5) Schedule exercise/physical activity into you routine. Exercise increases your energy level.
6) Take the dog for a walk and enjoy the holiday decorations in the neighborhood.
7) Go Christmas caroling.
Cut down your own Christmas tree.
9) Take the stairs whenever possible instead of elevators and escalators.

Tips for Managing Holiday Stress:
1) Schedule some down time for yourself to relax and de-stress
2) Learn some relaxation techniques and use them throughout your stressful days. Yoga, meditation, and deep breathing exercises can be very relaxing.
3) Include a chair massage for yourself during holiday shopping trips.
4) Remember to have fun each and every day. Find some humor in every day life. Laughter is a great way to relieve stress.
5) Try to always keep a positive attitude and surround yourself with happy people.
6) Try not to focus on money issues every day. If you have made financial mistakes in the past, use it as a learning experience and avoid similar mistakes in the future.

For additional heart healthy information visit us at www.heart-strong.com.

HAVE A HEALTHY HOLIDAY SEASON and a Wonderful 2010!!!!!

Well, the Holidays are almost upon us and if you are anything like me…you are thinking about some of those delicious holiday treats and gatherings with family and friends. Almost every event that you attend will tempt your will power: cocktail parties, Christmas parties, office parties, etc. Whether you celebrate Christmas, Hanukkah, or Kwanzaa…food and drink will abound! Tasty hors d’oeuvres….Eggnog …Christmas cookies…Toasting the New Year with your favorite cocktail…etc.etc.etc.

Here are some tips to help you make it through the holiday season without too much damage to your waistline. There are things you can do to try and minimize weight gain during this tough season!

Heart Healthy Holiday Eating Tips:
1) Do not go to holiday parties hungry to avoid overeating at the party.
a. Eat regular meals before the party – do not skip meals.
b. Drink plenty of water before you go.
2) Avoid talking/socializing around the buffet or in the kitchen.
3) Walk around the buffet table first so you can choose the foods you really enjoy-which might be near the end of the table.
4) Watch your portion sizes-moderation is key. Choose a smaller plate if you have an option!
5) Eat slowly! Put your fork down between bites. Eating slower allows you to feel full when you have eaten enough.
6) Avoid high fat items-fried, buttery, creamy, and cheesy; fill your plate with healthy choices like fruits, vegetables, and baked, grilled or broiled options. Try to minimize sauces, dressings and condiments, if possible. These usually add a lot of calories to your food!
7) Bring a healthy meal or snack to a potluck dinner.
Take healthy snacks with you when you go food shopping. NEVER go food shopping when you are hungry.
9) If you are the cook – select healthy dishes prepared in a healthy manner.
a. Try to bake, broil or grill food, avoid fried frying.
b. Use low fat sour cream, cheese, and milk in recipes.
c. When baking, try to use fat free sprays or lower fat ingredients.
d. Try to add beans to salads, casseroles and appetizers (beans add fiber to the meal and helps you feel fuller).
e. Select whole wheat/whole grain products – crackers, bread and pasta (avoid white flour).
f. Serve fresh fruit for dessert or include it in dessert options with low fat cool whip or dark chocolate.
g. Offer bite-sized desserts that are low fat.
h. Serve fruit and vegetables as the main dish and meat as a side dish.

Heart Healthy Drinking Tips:
1) Limit alcoholic beverages to 1 or 2 servings per day.
2) Drink a glass of water in between alcoholic beverages.
3) Eat food prior to and while drinking alcoholic beverages.
4) Do not drink and drive.
5) Choose lighter options to cut back on extra calories – try spritzers, lite beer or low calorie mixers. Avoid drinks mixed with cream and frozen drinks.

Hopefully some of these tips will help guide you through the holiday celebrations. Remember, even small healthy changes count!

Join us next week when we discuss healthy travel tips and ways to stay active and decrease stress during the holidays.

All of us at Heartstrong wish you and your families a happy and healthy holiday season!!

For more healthy tips, visit us at www.heart-strong.com.

A new study in The Journal of Clinical Endocrinology and Metabolism shows that wolfing down your food may increase your risk of overeating. Eating too quickly may halt the release of hormones in the stomach that make you feel full, which will cause you to overeat! In this small study, 17 men ate the same test meal at two different rates-once over a period of five minutes and once over 30 minutes. Blood levels of stomach hormones were drawn at 30-minute intervals ending at 210 minutes. When the men ate quickly, there were lower levels of stomach hormones that cause a full feeling. The researchers concluded that eating more slowly leads to greater appetite reduction than eating fast.

Bottom line is……if you are rushing through your day, spare a few extra minutes for eating your meals!!

For more information about healthy lifestyles visit www.heart-strong.com.