Sister to Sister

Tip Talk

Tip Talk: Breaking the Habit

From our Daily Tips: “Change Up Your Routine to Avoid Overeating Triggers.”

Let’s face it – we all have bad habits. Sometimes they’re habits we pick up when trying to balance our work with our families, like turning to TV dinners instead of home-cooked meals; other times, they’re a reward-yourself indulgence gone bad, like eating chips in front of the TV after a long day. These habits are easy to form because they’re convenient or because we think that they’re making us feel good. Still, for our hearts’ sake it’s important to break them.

Go ahead and take a serious look at your habits. Chances are, you’ll be able to see patterns you could easily change to improve your heart health. Here are a couple examples I’ve seen in my life or my friends’ and family’s:

• My best friend used to calm down her young son during temper tantrums  by sitting with him in front of the TV and turning on his favorite shows. After a while, she’d usually start snacking without thinking about it. She had a wake-up call when she realized that this behavior wasn’t doing her or her son any favors. Now when he has a bad day, she takes him for a walk instead. I It gives him something else to focus on, and pushing the stroller keeps her moving  instead of munching.
• My mom used to play games online to relax after work. With an office job that keeps her sitting for eight hours a day, more sitting was the last thing she needed. Now she unwinds by walking the dog instead. It’s just as  relaxing and it gives her a way to fit in daily exercise.
• I used to buy lunch each day from the deli in my office building and always ended up ordering a big sub and a soda – way more food than I needed. No more! Now I pack lunch at home the night before work and brown bag it each morning. I also drink water instead of soda at work, because I’m trying hard to get in my daily eight cups. This saves me money, and I usually end up liking what I’ve packed better than what I could buy because I made it myself!

If you had to give up one habit that’s bad for your heart, what would it be? How would you change it?

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Tip Talk: Frozen Fruits and Veggies - Quick, Easy, Nutritious!

From our Daily Tips: “Rediscover Frozen Fruits and Vegetables.”

I’m convinced that time is one of the biggest obstacles to eating a heart healthy diet. In our time-starved world, it’s simply quicker to buy dinner at the local fast food joint than it is to cook for yourself. And who can argue that grabbing breakfast or lunch on the go isn’t faster than packing a brown bag of nutrition before leaving home? Problem is, fruits and veggies tend to be the first to fall from your diet when time dictates what you eat.

Think about it: Do you choose your meals around convenience or nutrition? Well, I’ve found a strategy that gives me the best of both worlds. It’s simple—I keep my freezer stocked with frozen fruits and vegetables! Cooking with frozen produce instead of fresh saves me time shopping, washing, and chopping. It also saves me money (bonus!) because nothing rots before I can eat it.

When I plan ahead and buy frozen fruits and veggies, I help myself in all kinds of ways:

• Frozen fruit makes for a great breakfast smoothie when it’s paired with nonfat yogurt in the blender. Talk about quick and refreshing!
• If I know I’m going to be rushed at work, I keep myself away from the vending machine by packing a serving of frozen veggies that can defrost on my desk until snack time and then get warmed up in the microwave.
• When I’m tired and want dinner fast, I save myself time preparing stir-fry by using frozen veggies. I buy them sliced up and ready for the pan, so I don’t have to cry over an onion to get a healthy, home-cooked meal.

If you’re worried that choosing frozen produce might be less nourishing than fresh, Monday’s Daily Tip will put you at ease. It points out that fruits and vegetables are usually frozen right when they’re harvested, when their nutritional content is top-notch. Just keep in mind that boiling veggies (fresh or frozen) in large amounts of water will strip away some of their natural goodness so, nutritionally speaking, light steaming is the best way to prepare them.

How do you plan quick yet healthy meals? Do you incorporate frozen fruits and veggies into your diet? If you do, what’s your favorite way to use them?

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Tip Talk: Stay Full Longer with Protein

From our Daily Tips: “Eating Protein Helps You Feel Full Longer.”

I’ve been a vegetarian for almost five years, so getting protein looks a little different for me than it does for most people. Still, protein is an important part of a woman’s diet, whether you’re a vegetarian or not.

There was a period of time when I wasn’t making protein a priority. I had enough “priorities” like work, a home, my friends and family. Maintaining a healthy diet ranked low on the list…until I learned why protein—and my health—should be a priority. I can’t do all those other things unless I have my health! I realized that because I wasn’t getting enough protein, I was hungry and eating unhealthily. All. The. Time.

Among protein’s good qualities: healthy servings can help you reduce just how much you eat by cutting down on your hunger. Protein makes you feel more satisfied, making you less tempted to reach for that dessert.

Even better, a recent study found that people on a weight loss diet with moderate carbohydrate and moderate protein intake (instead of a high carb and low protein diet) reduced not only their weight, but also their risk factors for other types of metabolic disease—and they had better changes in their body composition.

Good protein sources include low- or non-fat forms of milk, cheese, and yogurt; nuts; peanut butter; poultry; fish; and lean meats. If you’re vegetarian, remember to reach for complete proteins like rice and beans. However you choose to get more protein, make sure that you’re not eating too much—keep healthy portion control guidelines in mind. Fortunately, protein is so filling, that you don’t want to over-do it.

Do you have favorite snacks for getting the right amount of protein? Please share them here. After all, I can only eat rice and beans for so long!

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Tip Talk: 30 Minutes – It’s Easier Than You Think!

From our Daily Tips: “You Don't Have to Be an Athlete to Be Heart Healthy.”

I know I’m supposed to be active, but the older I get the harder this is to achieve. Back when I was in high school, I was on the volleyball team, had physical education classes a few times a week, and biked around town. It was a breeze!

Once I went away to college, though, everything changed. Classes became first priority and living in a city with a good public transportation system, I found that it was easier to hop on a bus or the Metro instead of walking where I needed to go. I picked up bad habits then that I’m still dealing with years later.

Recently, I decided enough was enough and I’d try to find ways to squeeze in time to move without radically changing my life. It’s been a lot easier than I thought it would be!

As today’s Daily Tip points out, 30 minutes of moderate activity – even in three10-minute sessions spread out during your day – can make a big impact on your life. Scheduling in an an evening walk with the dog (or your kids, or your hubby, or a friend…)  or going outside and walking around your office building  a few times before eating lunch can be just what you need to brighten your mood, stretch your muscles, and get your daily dose of exercise.

Different people have different ways of working in activity. My grandmother is a great gardener, so she gets her 30 minutes (often more!) taking care of the vegetables and flowers she grows. My dad, a photographer, gets his exercise by exploring new places with his camera. My friends in the city fit in fitness by walking instead of catching the bus or driving.

Personally, I joined a gym and am finding time to go by watching the evening news there while I work out instead of watching on the couch when I get home from work. A half-hour show makes the treadmill time fly by, I still get my news fix, and the regular exercise is helping me sleep better, too!

If you have creative ways for squeezing in your 30 minutes, how do you do it? If you don’t, can you think of any small changes you could make to get active?

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Tip Talk: Rev Up Your Playlist for Heart Health

From our Daily Tips: "Turn Up the Tunes!"

I've been into music all my life. Growing up in North Carolina, I loved country music, but the truth is that I didn't know about any other genres until I was almost twelve! When I discovered how many types of music really existed, a whole new world opened up for me. Now my playlist is crammed with everything from jazz to rock to folk — and even one interesting style called "folktronica."

I listen to music all the time — when I'm walking, when I'm at the gym, and even at work. So this study was great news for me: researchers have found that music that makes you feel good can help your health, providing what the authors call "cardioprotection" or preventive measures to strengthen your heart. The researchers behind the study found that participants' artery flow improved by 26% when they listened to music they liked. What a difference — especially since it's free!

Even if you don't listen to music often, there are other ways to get similar results: this study also took a look at the effects of funny video clips and relaxation. They found that both of these activities improved artery flow by 19% and 11%!

This isn't the first time we've heard that positive thoughts can have a good impact on your body — most of us probably grew up hearing the old axiom that laughter is the best medicine. Studies like this underscore how easy it can be to make choices that are good for your health — especially your heart health, which should rank high on everyone's list since it's the leading killer of men and women in the U.S.

Are you an avid music listener? If so, what music do you reach for when you need a mood boost?

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Tip Talk: Stock Up on Berries

From our Daily Tips: "Berries Can Lower Your Cholesterol and Blood Pressure."

When I'm watching what I eat, I'm always surprised by how easy it is to get tripped up on choosing healthy snacks. I tend to stock up on snacks that are healthy but tasteless, and then I'm more likely to head for the vending machine. My latest solution:  When I'm looking for a food that tastes great and contributes to my health, I go for berries.

First, the basics: berries are a source of natural vitamins and minerals, and they're rich in natural antioxidants, which are believed to combat processes linked to diseases such as cancer and Alzheimer's. They're also are a great source of polyphenol, which researchers are investigating for antioxidant properties that could reduce the risk of cardiovascular disease and cancer. And it turns out that berries have even more health benefits for your heart. A 2008 study concluded that eating berries regularly may also help to prevent cardiovascular disease by improving platelet function, HDL cholesterol, and blood pressure!

To top it all off, berries are delicious. No matter what you like, there are berries out there that you'll enjoy – people who tend towards sugary foods can satisfy their sweet tooth with strawberries and blueberries, while people who prefer tart foods may be more drawn to the cranberries. You can always find bags of frozen berries in your grocer's freezer case—they're tasty and most affordable. And as we head into the summer months when berries are in season, you'll probably have some opportunities to buy them locally, especially if there are farmer's markets near you.

Once you've picked out your berries, there are tons of ways to use them. I use berries to add a kick to leafy green salads or to sweeten plain yogurt; my mother swears by the strawberry-banana smoothies she blends for breakfast.

What about you? What are your favorite berry-licious recipes—do you prefer them plain, in smoothies, or as part of a healthy dessert?

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Tip Talk: Saying No to Soda

From our Daily Tips: "Hands off the soda, especially diet soda."

Okay, let’s not fool ourselves. Drinking soda in general isn’t the best thing for your health, but neither is drinking diet soda. In fact, according to some, drinking diet soda is even more hazardous to your health than regular soda.

In 2005, a study conducted by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center in San Antonio found that drinkers of diet soda did not lose weight. In fact, they were 41% more likely to gain weight that those who drank regular soda — and they had an increased risk of obesity!

Research also indicates that drinking soda and diet soda increases cravings, which in the end, increases overall calorie intake. However, the main reason to steer clear of soda, besides the caffeine, high acidity, calories and increased craving sensation, is that it contains both sugar and high-fructose corn syrup – both damaging to one's health.

I'm fortunate in that I don't drink diet soda or any soda for that matter. I say fortunate because I know it's hard to stop something cold turkey as I have the biggest sweet tooth ever, and no matter what I try, my hand always seems to find some sugar. But, that is another story for another day.

Bonus Tip: If you're determined to steer clear of sodas but don't want to waste the ones you've already bought, you can still put your beverages to use by cleaning! Soda can work as a great cleaning agent for your toilet, eliminate rust from your car bumpers, and remove grease from your clothing. Plus, think of the added benefit of the exercise gained from cleaning.

Your Turn: The soda issue is constantly being debated from people on both sides, asking just how bad it is. How do you feel about soda?

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Tip Talk: Climbing Your Way to the Top

From our Daily Tips: "Fit in exercise by taking the stairs."

We all know that it’s important to get moving. But when I'm tired after a long day, going to the gym can be the last thing I want to do. I was encouraged to realize that hitting the elliptical isn't the only way to get active.

Through Sister to Sister, I've learned that when I can’t face a grueling workout, there are still plenty of ways to get the exercise I need – even on a busy schedule! A few small changes can add up over time, so when I'm looking to squeeze a few minutes of physical activity into my day, I start by taking the stairs.

Here are a few of the great reasons to head for the stairs instead of the elevator:

• It burns calories. Taking the stairs burns seven times more calories than standing in the elevator, and just two minutes of stair-climbing a day may be able to keep you from gaining a pound a year!
• It builds up your muscles. Climbing the stairs regularly gives you a great leg workout, strengthening your quadriceps and your glutes. The more you exercise, the more results you'll see.
• It calms you down. The workplace can be stressful. If you need a few minutes to clear your head, stepping out into the stairwell for a few minutes is an easy way to relieve stress.
• It protects your heart. The authors of a 2007 study estimated that climbing stairs for just seven minutes a day could cut your heart disease risk by 60%. Now that’s motivation!

Your Turn: Do you take the stairs or the elevator? If you fit exercise into a busy day, how do you do it?

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