Simple but savvy moves for heart health

This month is all about hearts, love, and adding a little TLC to your everyday life. February is American Heart Month. This month is dedicated to driving awareness around heart disease, or cardiovascular disease (CVD). These are the leading causes of many health-related issues that can not only affect your ability to work, but impact your overall quality of life.

It’s important to know that some of the at-risk factors to heart health issues include poor diet, being overweight and lack of physical activity. To ensure that you’re on the right track to improve or maintain a healthier heart, show yourself a little more love by following some of these recommended adjustments for improving your diet by managing your portions and staying active.

Improve your diet

• Start the day with a low-fat breakfast. Try these simple ideas:

• In an electric blender, process 1⁄4 to 1⁄2 cup vitaminwater zero, 1 6 oz. carton Greek Style yogurt, and 1⁄2 cup fresh or frozen fruit to make a fruit smoothie.

• Spread toasted multi-grain waffle with 1 tablespoon peanut butter.

• Top oatmeal with chopped apple, raisins, or 1 tablespoon chopped walnuts.

• Eat every three to four hours or five to six times a day; this prevents you from becoming too hungry.

• Stay hydrated, drink plenty of water –eight to ten glasses a day will keep you hydrated. If you are looking for hydrating options in addition to water, try flavored varieties such as vitaminwater zero or sparkling water. Most importantly, remember that all beverages hydrate. Thirst is an indicator of dehydration and sometimes thirst is confused with hunger.

• Include more fiber in your diet such as whole grain breads and cereals, beans, legumes, and nuts. Higher fiber will aid in helping you feel full.

• Include more vegetables and fruits—these too will help fill you up, and not out.

Manage weight with right-size portions

It’s important to have a good relationship with food, so my mantra is “all foods and beverages can fit into a balanced diet in moderation.” Below are some guidelines to help you keep portion control in mind and some products that can help you do so.

• Choose 3-oz. portions of lean meat, fish, or poultry. This is a serving about the size of a deck of cards.

• For fruits and vegetables, consider a portion about the size of a baseball. If you enjoy avocado, go for one-half of a medium avocado.

• Servings for grains, beans, and legumes should compare to the size of an adult fist.

• Beverages also come in perfectly-portioned sizes. Coca-Cola has mini-cans available at about 7.5 ounces.

Keep it moving

Regular physical activity and exercise can have long term positive effects along with reducing the risk of developing cardiovascular disease. By getting your body moving, you can improve control of your weight, combat heart disease, increase your energy and mood, decrease stress, and improve your sex life.

Scheduling the time to exercise on your calendar will help make it part of your standard daily routine. If you cannot set aside a 30 to 45-minute block of time, do several 5-10-minute segments daily. The buddy system works well here—having a friend on board will help keep you both motivated and on task.

Take Away: Focus on heart health this month. Start to make life long changes to your lifestyle choices and show a little love to your heart and those you care about around you.

 

Valentine’s Day origin hardly romantic

How did our current Valentine’s Day celebration come about? As with many of our favorite holidays, there are dark and murky tales surrounding its origins.

Not-so-lovely beginnings

One school of thought is that the Valentine’s Day holiday originated with the Roman fest of Lupercalia, held February 13 – 15, which included fertility rites.

Another possible explanation is that Roman Emperor Claudius II executed two men, both named Valentine, on February 14th back in
different years during the 3rd century. The martyred men were recognized by the Catholic Church with sainthood and thus the recognition of St. Valentine’s Day.

Yet another interpretation says that a jailed priest named Valentine was in love with his jailor’s daughter, and sent her a letter before he was beheaded. The Feast of Saint Valentine was recognized by Pope Gelasius in 496 A.D.

Through the years, Valentine’s Day evolved into a celebration
of love. The first mention of this is in Chaucer’s late 14th century poem, “The Parliament of Fowls.” Shakespeare mentions St. Valentine’s Day in A Midsummer’s Night’s Dream and Hamlet.

Heartfelt cards 

While Valentine’s Day cards were previously imported from Europe, in the mid1800’s, Esther Howland of Worcester, MA started designing and selling Valentines domestically, and is credited with starting the Valentine’s Day card industry in the United States.

By the late 1800s, cards were mass-produced, and by 1916, Hallmark began producing them. According to the Greeting Card
Association, with nearly 150 million Valentine’s cards sent each year — not including kids’ classroom cards—it’s the second largest card-giving occasion, Christmas ranking number one.

Cupid 

Perhaps you are familiar with Sam Cooke’s 1961 hit, “Cupid,” which begins:

“Cupid, draw back your bow And let your arrow go Straight to my lover’s heart for me…”

Bows, arrows, and a flying cherub, how did they become symbols of Valentine’s Day?

Cupid is known as the god of affection. In Greek mythology,
he was known as Eros, the son of Aphrodite, the goddess of love and beauty. In Roman mythology, he was the son of her counterpart, Venus, but in a chubby- cheeked, child-like form.

While our Valentine depiction of him is shooting arrows to pierce the heart and make someone fall in love, legend has it he might carry two arrows, one golden arrow with a sharp tip to make people
fall in love, the other a blunt lead arrow to make someone fall out of love. Ouch!

Those sweet Valentine’s Day treats
Heart-shaped boxes of chocolate, or pink and red M&Ms, are among the most popular candies to give and get for Valentine’s Day, but what about those little candy hearts or conversation hearts, as
they’re known?

Their story dates back to 1847, to Boston pharmacist Oliver Chase’s candy machine invention that rolled lozenge dough into wafers, ultimately known as Necco wafers (an acronym for the New England Confectionary Company).

Supposedly inspired by the growing market for Valentines, in 1866, his brother, using vegetable dye, found a way to print words on candy. The iconic little heart shapes weren’t made until 1902, however.

Wishing you a sweet Valentine’s Day!

LOVE YOU TO PIECES- A Valentine’s Collaboration

This Valentine’s Day is going to be different for our kids, but that doesn’t mean it can’t be special. What has been reinforced these past 11 months is that what our children want most is quality time with us. Here are a few fun, easy, and inexpensive activities you can do together.

First, set the scene with bright colors. We used pink, peach, white, and marigold. When the kids saw their Valentine’s craft station they immediately got excited and wanted to participate. To make it extra  make sprinkle rimmed paper cups for their juice by dipping them into corn syrup and then sprinkles.

We started with a puzzle craft. Simply spray paint the pieces different colors beforehand, and the kids can glue them onto a heart shape. I printed off small banners that said “I love you to pieces”, and then hung them up with ribbon once dry.

Supplies:
Inexpensive puzzle
Spray or acrylic paint
Tacky glue
Heart shape
Printed banner
Ribbon

The highlight for the kids was making, and then devouring, the DIY cake pops. The kits come with pre-made cake shapes, chocolate, sprinkles, and sticks. They are super easy to make and my kids loved making them! Of course, half the sprinkles ended up in their mouths or on the floor, but it’s guaranteed to put a smile on your children’s faces too.

Stay safe and Happy Valentine’s Day!

Party styling and fringe banner by Rachel Hunter of Celebrate You Events (@celebrate.you.events)

Balloon garland by Yadi Baker of Bria Styles Balloons (@briastylesballoons)

Puzzle sign and heart shapes by Crystal Aguila of Riley Black Designs (@rileyblackdesigns)

Cake pop kits by Daniela Herrera of Tulle & Tools (@tulleandtools)