Sister to Sister

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Nicole Atkinson has been a longtime friend of Sister to Sister, working on our Baltimore campaign since 2004. Being young and fit, it never occurred to Nicole to get herself screened. Then at an Executive Women’s Event in 2007, she got curious about her numbers and decided to get screened. It’s a good thing she did...

Nicole Atkinson, 25
Towson, Maryland
Public Relations Executive

What motivated you to take heart-health action?
When I had my cardiac screening at the Sister to Sister executive women’s luncheon recently, I found out that my cholesterol was a bit high. At 25, energetic and of average size, I was very surprised. I quickly motivated and committed to dropping those points! It’s hard to really think heart-healthy when you’re young—you don’t think about what you put into your body, especially if you’re not gaining weight.

What tools most guided you along your journey?
I started watching what I ate, counting calories, drinking more water (two liters per day) and exercising three to four times a week before work. I never really did that before.

What changes did you have to make to become heart healthy?
I try to eat in moderation, stop when I’m full and choose healthier options when I’m dining out. I definitely cheat, but I try to be more mindful about what I put into my body. Also, I was never one to devote time to exercise. I found that getting up a bit early (which I always swore I’d never do) and hitting the elliptical or circuit training for 40 minutes before work made a difference. My waist was smaller, my thighs were smaller and my stomach actually looked ‘cut’ rather than doughy. I also take the stairs at work most of the time. Seeing results, feeling great when you look in a mirror, and actually seeing your risk factors decrease is a real motivator.

When you began your journey, were there any risk factors that you targeted? Which ones were they, and what did you do to reduce their impact?
When I began my journey of getting heart healthy, I focused primarily on lowering my cholesterol. I had a normal BMI, weight and blood pressure, but my cholesterol was higher than it should have been. The nurse from Sister to Sister counseled me and said ‘What are you eating?’ I said, ‘When I want a snack I make a ham and cheese roll-up or a turkey and cheese roll-up or I’ll nosh on cheese and crackers.’ She said I should munch on veggies instead. I cut out those meat and cheese snacks and, in about a year, I dropped my cholesterol level 30 points, and even decreased my waist and BMI (even though I wasn’t targeting that).

What advice would you give to other women to be heart healthy?
Start by just changing one thing and see how far it gets you. Instead of eating a bagel in the morning, eat a bowl of cereal with a banana. You’ll get more protein from the milk, one fruit serving, whole grain servings, less calories and you’ll probably be fuller. If you order a sandwich at a deli that’s four-inches thick with deli meat, take out half. Ask for mustard instead of mayonnaise and extra lettuce and tomato. Get baked chips if you have to have them. Or, if you don’t want to change what you’re eating, try a new exercise routine. For a while I really became a fan of “strip-aerobics.” It’s a hoot and an amazing workout that you can do with your girlfriends. We laughed at ourselves, sweated, worked hard, got sore and saw real results. Whatever you do, try having fun doing it.

In your opinion, what is the hardest part of becoming healthier and how are you overcoming that?
If your spouse/partner/roommates or close friends aren’t working at it with you, it can be tough. Like if everyone goes out for Happy Hour on Fridays and drinks four cocktails or four beers, chicken fingers, French fries and Buffalo wings, it can be hard to be disciplined to order two beers, drinking a glass of water in between and munching on a salad or grilled chicken sandwich.

Do you have a favorite heart healthy recipe? If so, what is it?
I love grilled chicken thighs (I find breasts too dry) with grilled vegetables like squash and mushrooms, and a salad.

Have you attended a Sister to Sister health event? If so, which one was it and how did it help you in your mission for heart health?
I have been attending Baltimore’s Sister to Sister health fairs and luncheons for years. I compete with myself every year and actually save my results so I can compare.

Are there other ways that Sister to Sister has helped you?
It’s taught me that making small changes can have a big impact on my heart health.