Love Your Heart This February 2023

The secret is out- we tend to have healthier hearts when we are exercising more, increasing fiber with plenty of minimally processed plant foods, eating heart-healthy fats found in avocados, nuts/seeds, olives and olive oil, and drinking more water and less sugary beverages. For many, the year may have started with resolutions to treat your body (and your heart) better. However, by February the fizzle may be setting in. If you are experiencing the February slump, here are some tips for re-igniting the better health vibes just in time to celebrate heart health month.

Re-evaluate your goals.

I am not sure who said this first, but a goal without a plan is merely a wish. Is your goal to “exercise more” or maybe to “eat better?” What is the plan for making these things happen? Can you revise your goal to make it more achievable? Instead of, “I want to eat healthier,” try “I will increase dietary fiber by adding a serving of vegetables to dinner. I will make it easy by stocking up on frozen veggies, and pre-cut fresh vegetables.” Don’t stress your heart out with unachievable goals; instead, focus on one step at a time.

Make exercise a habit.

Where are you now, and where do you want to be? Are you working a sedentary desk job, with no routine exercise habit? If that’s the case, suddenly jumping into a 5 day per week gym routine may be a bit of a stretch (for now). Build a steadfast fitness foundation by gradually changing habits. Start by incorporating a 5 minute walk around your building every day at your lunch break, or tuning into YouTube for a beginner bodyweight workout as soon as you get home.

Remember to remove barriers to exercise- lay out clothes and shoes the night before, pack your bag to bring to work, and schedule your workout at a time of day when your energy is ideal. Increase motivation to do exercise- consider finding a workout buddy, or downloading a favorite podcast/audiobook/playlist that you only allow yourself to listen to while exercising. Start small, and work yourself up to the recommended 150 weekly minutes of moderate intensity exercise recommended for optimal heart health.

Meal plan, meal plan, meal plan.

Benjamin Franklin said, “By failing to prepare, you are preparing to fail.” I can’t think of a better application for this quote than the weeknight dinner meal. Your heart loves the fiber found in vegetables, fruits, whole grains, nuts, seeds, beans and legumes. However, these foods are a far cry from the overly processed foods found in the convenience foods that many people rely on when the days get busy and dinner needs to be on the table immediately.

Meal planning does not have to mean coming up with intricate new recipes to make every day. Simplify! You can plan to use your crockpot on Monday morning, so that a meal is all ready to go after a busy day. Even better, plan to make enough for two meals so that you already have dinner for a later day in the week. You can plan for convenience meals that offer a little more heart health benefits- instead of hamburger helper, try a frozen turkey/veggie/salmon burger on a whole grain bun served with frozen vegetables and pre-cut fruit. Easy peasy! You can even plan on dining out one night. However, plan ahead for a restaurant that has more heart healthy options like sandwiches on whole grain rolls, grilled proteins instead of fried, and vegetables or fruits on the side instead of chips or French fries.

Drink to heart health.

Sugar is found everywhere, and there are plenty of opportunities for it to sneak itself into our everyday foods. So, don’t give it a head start by taking in large amounts through sodas and other sugary beverages. Use heart health month to gradually cut back on the sugar consumed through your drinks. Are you a soda drinker? Cut back by switching to an 8oz can instead of a bottle. Or, substitute with another carbonated beverage like sparkling water. Are you a sweet tea drinker? Gradually cut back on the amount of sugar you use to make the tea. Or, switch to unsweet tea flavored with fresh lemon or orange. Keep a refillable water bottle on hand, keep it at your preferred temperature, and consider trying a straw cup if that motivates you to drink more of the good stuff during the day. If you find the taste of water boring, try making infused water like the recipe below. I’ll drink to that!

Cucumber Mint Spa Water

1 gallon filtered water

Seedless cucumber, thinly sliced

Lemon, thinly sliced

10 fresh mint leaves

Combine all ingredients in a pitcher. Let sit at least an hour in the refrigerator before serving. Serve chilled.

Best consumed within 1-2 days.

You can play around with adding other types of fruits and herbs to find your unique preferred flavor!

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Person walking on a paved path, wearing black and white sneakers, sunny outdoor setting.

Fall into Fitness

October 9, 2025

10 Practical Ways to Get (And Stay) Active This Season Morgan Davis, RDN As the heat of summer transitions to crisp, colorful days of autumn, it's time to fortify your commitment to fitness. Cooler temperatures and a fall foliage backdrop create an ideal environment for outdoor activity. With some creativity and planning, you can weave movement seamlessly into your daily routine. Here are 10 realistic tips to help you get active this fall: 1. Embrace the Power Walk: The mild weather is perfect for a brisk walk, and getting 15 minutes of sunshine will boost your mental health, in addition to the bone and muscle health benefits. Remember that exercise is cumulative; if you don’t have time for a longer session, squeeze a 10 minute walk in before coffee, during your lunch break, and before or after dinner. Take in the surrounding nature and the beauty of where you live for a natural mood booster! 2. Turn Festivite Occasions into Fitness: You can turn a classic fall activity into a fun workout! Navigate a corn maze to easily log several miles and connect with friends or family. Pick out your perfect pumpkin at a pick-your-own patch; the walking, lifting, and carrying will contribute to aerobic, balance and strength building! Instead of ordering Halloween costumes online, walk around local thrift shops to create the perfect DIY costume. 3. Workout your Yardwork: Raking leaves, clearing summer overgrowth, digging and planting, and hauling the large bags of compost and soil - these activities can be a full-body workout! Shoveling, raking, bending, and hauling engages your arms, core, and legs and contributes to cardiovascular and mental health benefits. Make it fun by involving family and/or creating a motivational playlist. 4. Peep the Local Leaves: Take advantage of the beautiful fall foliage by hitting a local trail. Our area is full of options for hikes with epic views- a trail finding app, such as AllTrails, can help you discover new places to try. Hiking engages different muscle groups than walking on a flat surface, even if you stick to less steep terrain. And if you prefer two wheels, cycling is a fantastic, low-impact cardio activity, and there are numerous paved and trail options available. 5. Sign up for a Fun Run: Fall is the season for all types of road (and trail) races, from 5k and 10k up to half and full marathons. Couch to 5k programs are plentiful, and a fun themed race such as a "Turkey Trot" or "Halloween Hustle" can create extra inspiration. Some even encourage dress up and costumed themes, making them a fun group event! Having a concrete goal on your calendar is a great motivator. Most races are beginner-friendly and allow for walking. 6. Try a New Indoor Class If you find the weather too unpredictable for meaningful habit changes, it may be time to think “inside” the box with a new indoor activity. Many gyms offer new fall schedules and deals. Look for yoga, spinning, Pilates, and weight training options. Martial arts is another fun way to explore movement with body and mind benefits. Your local community center may also offer a wide range of classes at a reasonable cost - you may find options ranging from tai chi and chair yoga to boot camps and karate. 7. Stay Home and Move: Gym not your thing, or not a fan of the outdoors? You can find plenty of activity within your four walls. There are almost endless online options, many of which are free. You can find almost any niche fitness class you can dream up on YouTube (barre, zumba, dance, kickboxing, weight training and bodyweight functional movement, chair exercise for beginners, senior low impact and on and on and on), and Fitnessblender.com is a reputable website for trainer-led and free classes. Schedule time with yourself and create a fitness playlist! 8. Schedule Mini-Workouts During Down Time: As colder weather encourages more time indoors, fight the urge to turn couch potato. Use commercial breaks (or the time between streaming episodes) to get in quick bursts of activity. During breaks, rotate between 10 squats or push ups, 20 lunges, 15 jumping jacks, or a one-minute plank or wall sit. Throw in some balance activities such as tree pose. It all adds up! 9. Partner Up, or Not! For some, motivation may be increased by finding an "accountability buddy" to join you for walks, classes, or weekend hikes. Knowing someone is counting on you can create extra incentive to stick to an activity plan. For others, alone time can be highly motivating. Use a nature walk to check in with yourself and your thoughts, or plug in your ear buds and empower yourself as your strength improves through ongoing strength training sessions. 10. Incremental changes do make a difference: Although most people know how life-improving exercise can be, most are still not moving enough. If you are just beginning, don’t burn out by over-taxing yourself right away. Start with 5-10 minute sessions most days so that you can build the routine. Once you create a habit, you can build upon it. Give yourself time and grace, and ask for support when needed. Remember that the best fitness routine is built from a combination of aerobic activity (ex: brisk walking), strength training, and balance and flexibility routines (ex: yoga). If you’re a beginner, pick one area of focus to start! Our dietitian is always available to help with accountability and support your nutrition, fitness and lifestyle goals.. Now, it’s your time to embrace the season and make getting active a fun, colorful, and sustainable part of your routine.

Go Beyond the Table this March

By Morgan Davis, RDN • March 19, 2024

March has come again, and that means another National Nutrition Month (NNM) to celebrate! This year's NNM theme is "Beyond the Table" and reminds us that good nutrition certainly supports the health of ourselves and our families. However, intentional food choices can also improve environmental health by conserving resources such as water and land, and reducing food waste. Here are a few easy ways to incorporate this year’s NNM theme at home: Meal planning is a great way to reduce food waste. By spending a small amount of time planning weekly meals, you can save time, money, and prevent food spoilage during the week. Here are a few tips to make meal planning work for your family: Plan to use the same ingredients in multiple dishes. For example, if you are buying rice and cilantro, you can use both in a quick burrito bowl, as well as in a veggie and chickpea curry dish. Repurpose leftovers. Grill extra chicken Sunday night, and you can use to top salads, add to a crockpot soup, or fill tacos. Other meats, beans, and vegetables can all be utilized this way. Cook in bulk to save money and time. Unless you have an aversion to leftovers, this is a great way to work smarter, not harder. Hint- chili, soups, stews, meatballs, and some casseroles freeze very well. Cook enough to freeze half for a future easy meal. Start simple by planning just a few easy dinners per week. As you flex your meal planning muscles, you can add in planned snacks, breakfasts, and lunches. Visit a local Farmer’s Market to incorporate seasonal and local produce. This exposes you to an increased variety in fruits and vegetables- you may come across something you’ve never tried before! Choosing local foods also cuts back on greenhouse gas emissions from food transportation, so now you’ve reduced your carbon footprint. Bonus- you are supporting your local community! Find ways to incorporate more plants. There are so many ways to achieve this! Start with a meatless Monday . Challenge your family to plan a vegetable rich meal that features beans or tofu for protein. Here's a great recipe for lentil tacos that my 7 year old requests regularly. Incorporate plants into your meat. For example, next time you make chili, halve the ground beef, and double the beans. Add diced mushrooms and onions to your favorite turkey burger recipe. Double the vegetables in your shrimp stir fry. Include a fruit and/or vegetable with each meal or snack. Stay full longer by pairing an apple with a cheese stick at your snack. Next time you grab for hummus and pita, add some carrots and cucumbers to dip as well. Pair a side salad with your pizza or spaghetti. Add some spinach next time you scramble eggs. Go green at home. Grow your own. Start simple by growing herbs in a window box. Or, get a container garden or raised garden bed started this spring. Choose foods with less packaging. Look for minimally packaged foods (fruits and vegetables, fresh meats and seafood, bulk nuts and grains) when possible. Or look for products packaged in recycled material. Compost your scraps. Read more about composting at home here . For a fun way to celebrate National Nutrition Month at home, consider joining the Comprehensive Behavior Health Wellness Challenge! We will be accepting entries from March 11 th – April 11 th . See this BINGO sheet to play, and check out the instructions here !