Embrace Your Heart Blog

Busy Woman's Guide to a Healthy Thanksgiving

Thanksgiving is one of my favorite holidays. We will have 19 people around our table on Thursday and we are truly blessed to have so many members of our family together. Yet, large family gatherings, cooking large meals, and “together time” can be stressful.  Not to mention what it can do to your healthy eating habits! Even good things cause stress -- and let’s face it, not every family gathering is entirely a “good thing.”

Here are some ideas to keep your stress level low and your Thanksgiving healthy:

Keep Perspective: Whether you are hosting or a guest, remember no one will recall the turkey or how long it took to get to the table.  This holiday is about the being thankful for the people around you and the blessings in your life.  Take the time for extra hugs (especially for the harried cook). 

Keep Breathing: When things start to overwhelm you, remember to breathe.  ...in through your nose, and out through your mouth -- more out than in.  Blow out the stress and give yourself permission to enjoy.

Keep Connecting: Even when we have the opportunity to be in the same room with friends and family it is easy let the time go by without truly connecting.  Take the time to sit down and really have a conversation.  Make this season a time to share.

Keep Proportion: It’s easy to overindulge at the holiday table. Here’s some tips to stay in control:

• If you are hosting:

• Don’t starve people before they eat.
• Often, the holiday meal is served at an odd time.  Serve some healthy snacks (veggies and dip for example) to tide people over.
• Serve something warm to drink.
• If you are cold your body thinks it needs more food.  Warm up and you will feel less likely to overindulge.
• Make the meal an event – serve in stages.
• Try starting with a salad or soup first.  Then clear and serve the main course.  It takes twenty minutes for the stomach to tell your brain it is full.  Give it a head start!
• Once you serve the main course take the leftovers off the table.  Again, waiting twenty minutes to serve seconds will help your brain catch up with your stomach.
• After the main course, clear (and even do) the dishes.  This can be a great time for a walk together, a little touch football or even a chat about what has made you grateful over the year.  
• Consider plating the dessert.  Putting a small serving on a beautifully decorated plate make a wonderful finish to the meal.
• After the meal, wrap up “doggie-bags” for your guest.  It is a lovely gesture and a way to limit the gravy taunting you in the refrigerator.

• If you are visiting:

• Try to treat this meal like any other.  If you don’t take seconds usually – don’t!
• Fill up on healthier choices such as turkey and vegetables
• Hit the relish tray hard!
• It’s one day – don’t beat yourself up for a slip.

Keep the quiet: Just for a few hours, disconnect from your electronic gadgets and focus on the people around the table. No calls, no texts, and no tweets. Without the distractions you may be surprised how well you connect.

Keep the thanks: Thanksgiving should be a day to slow down, take a break from your usual busy life and look around. What is good in your life? Who gives you joy and comfort? What are you thankful for this year?

I wish you low stress, great success, and a wonderful holiday.

Eliz Greene is the Busy Woman’s Guide to a Healthy Heart. Drawing on her experience surviving a massive heart attack while seven-months pregnant with twins, struggling to lose the 80 pounds gained during her pregnancy, and her background as an adaptive movement specialist, Eliz developed simple strategies and tips to help other busy women be more active, eat better and manage your stress.

As the Director of the Embrace Your Heart Wellness Initiative, Eliz travels the country energizing and inspiring audiences in keynotes and workshops on women’s heart health. She writes one of the top 100 health and wellness blogs.

Eliz stresses balance, the importance of taking time to appreciate the good things in life, and treating yourself well. Learn more at www.EmbraceYourHeart.com

Wine and Chocolate Recommendation

As you may know, I am a big fan of wine and chocolate as a stress remedy. But which wine and what chocolate you may ask.

Red wine (white wine doesn't supply the same benefits) doesn't have to cost much to be good.  Here are some of my favorites is usually available for under $15:

Peralta 2005 Syrah
Screw Kappa Napa 2005 Cabernet Sauvignon
Menage A Trois 2007 Red

Dark chocolate with at least 60% cacao will do the trick. Try to limit your self to about an ounce. or two. Experiment to find one which suits your taste for creaminess, bite and flavor.  Here are some of my favorites:

 Ghirardelli Intense Dark Twilight Delight

Ghirardelli Intense Dark Evening Dream

Dove Dark Chocolate Miniatures

Cacao Reserve by Hershey Premium Dark

Please share your favorites by adding a comment below.

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Fruit Smoothie: Quick Tip# 102

Check out this Quick Tip for Busy Women -- to eat better!


Need a tip to eat better, move more or manage your stress? Wish Eliz would answer your question? Add a comment below and we’ll provide the tip!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Microwave Popcorn in a Paper Bag: Quick Tip #101

Check out this Quick Tip for Busy Women  -- to eat better!

Need a tip to eat better, move more or manage your stress? Wish Eliz would answer your question? Add a comment below and we’ll provide the tip!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives. Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

A Hot Cup of...NO!

Want some plastic in your morning coffee?

Mmmmm... sounds good!

Or maybe not.

Hot liquids will cause chemicals from a Styrofoam or plastic cup to leach out. So unless you want chemicals along with your caffeine, it is best to choose another option.

Try one of these solutions:

• Use a paper cup
• Ask for a real mug if you are enjoying your coffee at the store
• Invest in a stainless steel (unlined)  or ceramic travel mug

Before you buy a travel mug, look inside.  Many mugs are ceramic or steel on the outside, but plastic on the inside. 

Do you have more questions or concerns? Add a comment below and I’ll do my best to find the answer!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Scary Plastics!

Is anyone else freaked out about the apparent link between Bisphenol A (BPA) and heart disease, diabetes, birth defects, learning disabilities -- and who-knows-what-else?

I did some checking, called in my good friend Jill Fleming, RD MS, and have the scoop for you on what is safe and what you should throw away.

Here it is:

The problem: Plastics leach chemicals into the food and liquids stored in them. One of those chemicals, BPA, is bad, real bad. Heat and age increase the leeching.

What do you do?

Turn your water bottles and plastic containers over.  Look at the number in the triangle. It’s a code and here’s what it means:

#1: Use just once. Don’t rinse and reuse a water bottle you buy at the store. Refilling or rinsing cause chemicals to be released.

#2: Whew! This one is okay.  Hand wash and air dry these sport bottles.  If they get scratched or start looking dull and old, replace them.

#5: Wait -- do I have to throw out my Tupperware? No, you are safe.  #5 plastic is good for storing solid foods. No soups or sauces. Putting hot food into the plastic container will make it release chemicals -- cool the food first.  Hand wash and air dry your containers, even though they may indicate “dishwasher safe.”

#7: Throw it out. Really, toss it -- it contains BPA and you don’t want it. Many water cooler bottles and water filter pitchers are #7 -- look carefully.

What else?

• Buy juice and milk in glass bottles whenever possible.
• Prepare foods in glass or ceramic.
• Cool solid foods completely before putting them in #5 plastic containers.
• Store liquids (including sauces and soups) in glass or ceramic containers.
• NEVER microwave plastic (including plastic wrap).
• Carry water in glass, stainless steel or BPA free bottles.
• Avoid canned food with plastic lining.

We’ve purged the plastic and have new BPA free water bottles for the whole family. It is a simple thing to do for your health and the health of your family.

Do you have more questions or concerns? Add a comment below and I’ll do my best to find the answer!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Is Bacon Better For You Than Fish?

News stories suggest eating bacon, hamburgers, and doughnuts may be more heart-healthy than eating tilapia.Let's clear up the confusion about America's most popular fish.

Should you eat bacon instead of fish? Of course not! Yet, recent articles have suggested bacon and other fatty foods may be better choices than farmed tilapia because of a high level of omega-6 fatty acids. Here is the truth:

Fish is good for you. The American Heart Association recommends eating two meals that include three ounces of fish, per week. Fish is high in Omega-3 Fatty Acids and has been shown to reduce the risk of heart disease. In fact, according to a recent study Japanese men, while smoking more than American men, are more heart healthy, due to a fish-rich diet.

Omega-6 fatty acids are not evil. The American Heart Association and the American Dietetic Association agree that, "Omega-6 fatty acids are, like omega-3s, heart-healthy nutrients which should be part of everyone's diet." While there is concern about the inflammatory effect of one omega-6 fats found in high concentrations in farmed tilapia, for people without active heart disease it should not be a reason to stop eating it.

Not all farmed fish are equal. Americans concerned about heart health are most likely to eat farmed tilapia, salmon, and catfish. These fish are inexpensive and available in most stores. The health benefits of farmed fish vary depending on what the fish are fed and the sanitary conditions under which they are raised. Ask where the fish you are buying was raised. When possible, choose fish farmed in the United States in a recirculating environment.

A variety of fish is better. You don’t have to stop eating tilapia, but there are better choices with more omega-3 fatty acids such as wild salmon, farmed trout, haddock, cod, halibut, and flounder.

Bacon is not a health food. High in fat, calories, and sodium, and low in nutrients, qualifies bacon as an occasional treat.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Healthy Travel Tips

Traveling can throw off your heart-healthy habits. Here are some tips to stay on track.

Pack Snacks: Eating out can derail your healthy eating habits. Take along some whole grain cereal, nuts, dried fruit, cereal, or granola bars to snack on or substitute for restaurant breakfasts. When eating out look for whole grains at breakfast, salads, soups, or stir-fries for lunch, and reasonably sized servings at dinner.

Pack a Pill Case: Of course you’ll bring your medication, but traveling can disrupt your schedule and make it difficult to remember to take your medication consistently. Use a daily pill case and be sure!

Pack in Chunks: Getting the exercise you need can be difficult on the road, particularly if you are traveling to a business meeting or conference. Two or three “chunks” of exercise (10 to 15 minutes in duration) will go a long way toward keeping your commitment to your health. A quick walk in the morning, even just 10 minutes around the hotel halls, and another at lunch and before bed will keep you on track. Taking a walk outside can clear your head and help digest the information from your meetings. If you are sight-seeing, choose walking tours. Pay attention to the weather, so you don’t get overheated, and drink plenty of water.

Pack an Emergency Card: Make sure you have the information you need in an emergency including your emergency contacts, doctor information, medications, and dosages. Print your information on brightly colored paper and keep it in your wallet.

Packing a few simple things will make your next trip more heart-healthy.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Healthy Irish Stew

Looking for a healthier way to celebrate this St Patrick's Day?  Check out one of our family favorites:

Healthier Irish Stew
Serves 8

By using beer and Mrs. Dash seasoning, this recipe cuts the salt while loading up on those healthy root vegetables.

3T Olive Oil
2 pounds boneless lamb (shoulder or steak) cut into bite-sized pieces
4T whole wheat flour
3T Mrs. Dash Original Seasoning or Steak Grilling Blend
3 Cups Guinness (or other stout beer)
3 large leeks, white part cut into rings
4 parsnips, peeled and cut into bite-sized chunks
8 carrots, peeled and cut into bite-sized chunks
1 turnip, peeled and cut into bite-sized chunks
3 potatoes, peeled and cut into bite-sized chunks
1 slice of heavy whole-grain bread
1T spicy, brown or horseradish mustard

Preheat oven to 325

Dredge lamb in mixture of flour and Mrs. Dash seasoning.
In a dutch oven or heavy pot with a lid, brown dredged lamb in olive oil.  When brown, add leeks, parsnips, carrots, turnip and potatoes and cook over medium heat for about 10 minutes, stirring regularly.

Pour in beer and stir, scraping the bottom of the pan to loosen browned bits.

Spread mustard on one side of the bread and place it, mustard-side-down, on top of the stew.  Cover tightly and place in oven for 90 minutes.

Stir well to mix in the softened bread, serve with left over bread and a salad.

For more healthy St. Pat's recipe ideas check out EatingWell.com

Have a Happy & Healthy St. Patrick's Day!

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com

Indulge Your Valentine

Give your Valentine a heart healthy gift.

 Your Valentine's heart yearns for indulgence.

Give your Valentine...

A Treat.
Indulge your Valentine with the
Wine and Chocolate Stress Remedy:
Select a small amount of decadent chocolate to savor slowly such as  such as the Valentines Day Selections from Woodhouse Chocolate.  We received a selection at Christmas and my mouth waters just thinking about it. Get comfy, enjoy some chocolate and some red wine. Unwind together, talk about what is good in your lives and breathe.

A Break.
Encourage your Valentine to take sometime to relax with something such as the Pamper Me Gift Set which includes supplies for a lovely bath and a deck of cards with 52 Ways to Pamper Yourself.

Sleep.
Give something cozy to relax in from Pajama Gram.  They come in a delightful hat box with a "Do Not Disturb" sign!  They have men's pajamas too which come in a travel case. 

Give your Valentine (or yourself) the gift of indulgence.

Please add your suggestions or comments below!

Eliz Greene is a heart attack survivor, author and nationally known speaker on a mission to encourage women to recognize heart disease as their most serious health threat and provide down-to-earth strategies for active and healthy lives.  Learn more about Eliz and the Embrace Your Heart Wellness Initiative at www.EmbraceYourHeart.com