Published to Newsletter on Feb 20, 2020
| February is Healthy Heart Month! This month's Food for Thought from Employee Wellness Health Education Consultant and resident nutrition expert, Reed Vawter, MS, RDN, CSOWM, LD:
Every February we hear a lot about heart health. But so much of the heart healthy message is about what we shouldn’t do- don’t eat too many calories, limit your saturated fat, cut back on salt, eat less processed food, reduce alcohol intake. Those are all important, but I prefer to emphasize things to do more of. The idea being that if we focus on positive behaviors, they will eventually crowd out the negative ones. So, here are five things you can do more of to improve your heart health: MOVE MORE If you love exercising, great do that. But if you hate the gym, the good news is that all movement counts. Walking works (yes, even from your distant parking spot). So does dancing, building craft projects, and even fidgeting. Here’s a list of 40 ways to exercise without realizing it.
EAT MORE FIBER Okay, so I know that doesn’t sound exciting (who is picturing Metamucil?), but there are high fiber foods that taste good! Chili is high in fiber (and it is still high fiber even in Frito pie). Split pea soup is yummy and high in fiber (and I won’t tell if you add some bacon). Even if you don’t want to cook, just add avocados or raspberries to everything – both are excellent high fiber foods.
EAT MORE NUTS & SEEDS Nuts and seeds are high in polyunsaturated fats that are good for your heart. And they make a perfect snack. So the next time you get hungry at 3pm in the afternoon, have some of your favorite trail mix nearby.
PLAN TO INDULGE The only way a healthy lifestyle works is if we stick to it for the long-term. So we can’t completely deny ourselves every indulgence. Plan ways to work in your favorite treats. Once you find moderation that fits your life, chocolate chip cookies become a health food – because they help you stay on track with everything else.
SHOW YOURSELF AND OTHERS SOME LOVE Acts of kindness and gratitude can make your heart healthier. UNM’s annual BeKind week is coming up this month and has lots of ideas to celebrate kindness. Remember we’re all in this together. Save the competition for the upcoming step challenge; being nice and cooperating with each other will get us all further in life.
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Tags: EmployeeWellness, Nutrition, Wellness
