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COMMITTING TO YOU!
IN CONTROL!
TAKE CONTROL’S PERSON OF THE MONTH: JENNY B.
By Laura Del Guerra, RD, CDE
Our person of the month is someone who had to commit to herself in order to see meaningful health
transformation. Jenny first joined our Education and Support Program in order to take advantage of
the group education calls and newsletter, but when her A1c began to rise she moved to the Risk Reduction Program for additional education. “I never felt any symptoms of high blood sugar but I knew that
if I did not lower my blood sugar it eventually would come back to haunt me.” Jenny’s mother in law
had diabetes and “never followed the rules.” She suffered complications from diabetes, and eventually
passed away from kidney failure.
Over the course of the last 11 months Jenny has lost 35#. In addition she has improved her blood
pressure, cholesterol levels, and her A1c. She notices that her joints no longer ache and a bad knee no
longer gives her problems. She has done this through hard work and perseverance. She states, “There
is not one thing that motivates me. It is a combination of many things.” I have been impressed with
Jenny each time I talk with her. She is that unique individual who didn’t give up even when she was not
seeing the results she expected and wanted. Most may have given up or perhaps even gone on a ‘diabetes vacation.’ She admits to feeling ‘incredible frustration when despite her efforts, her A1c level
refused to budge. “I felt like, what’s the point?” If it (A1c) is going to be high I might as well eat what I
want.” She states her biggest obstacle to change was the diet. “Initially, I was not testing my blood
glucose so when I ate something too high in carbohydrate I could not see the effect it was having.” “I
had to accept that this was going to go on forever, and I had to act even though I could not feel the
symptoms.”
(continued on page 2)
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CALENDAR
By DEIDRE FRAME
This month’s newsletter focuses on commitment, more importantly, COMMITTING TO YOU. The month
of February naturally allows for commitment. Valentine’s Day falls in February, a day where we honor
the ones we love and are committed to whether it be a partner, parent or child. It is a month that
focuses on heart health, where we commit to taking better care of the organ that symbolizes Valentines. February 1st is Go Red for Women, the American Heart Association’s day to take action on
women’s heart health. All of these things remind me that I first must commit to me before I can
commit to others. This is a lesson I wish I had learned as a young wife and mother, but better late than
never. It is easy to always put others needs ahead of your own when you have children, aging parents,
or a work load that isn’t going away anytime soon. It can seem selfish putting yourself at the top of the
list, but keep in mind that if you fall ill or stress takes over, the people who are counting on you lose
out. Taking care of yourself is your first line of defense. Pamper yourself in little ways that are important to YOU. It may be a manicure or massage. There may be certain foods that the rest of your family
doesn’t like, but make you happy. Treat yourself to them once in a while. There are things you should
do for yourself even if you DON’T like them, such as exercising and eating a healthy diet. Respect and
love yourself by COMMITTING TO YOU.
FEBRUARY 2013 EDITION
RESOLUTION TO REALITY
February 5th at 7pm
Taught by Laura Del Guerra RD, CDE and Shannon
Jones, Health Coach
Struggling with your New Year's food or exercise resolution? Let the staff at Take Control help you turn your
resolution into reality. We'll help you increase your odds
of success by giving you tips, strategies, and assistance
with goal setting. Additional topics include behavior
change, building a healthy pantry, setting up an
exercise plan and more!
HEALTHY 4 LIFE (must be registered to attend)
Wednesdays, Feb. 6, 13, 20, 27th
12:00 to 12:30
CALORIE KING BOOK
$11.50 includes Shipping and Handling
End the guesswork. You will find the calorie, fat and
carbohydrate counts for your favorite foods in this
convenient, pocket-sized, and colorful book.
This book is the favorite choice of consumers as well as
health care professionals. With more than 15M copies
sold, the CalorieKing Counter consistently receives the
highest average reader-rating of all counters and similar
books.
FOOD & EXERCISE JOURNAL
$5.00–includes Shipping and Handling
Use this pocket-sized diary to prevent "calorie
amnesia" and control your weight!
The perfect companion to The CalorieKing Calorie, Fat &
Carbohydrate Counter book. This pocket-sized 10-week
diary helps you track exactly what you eat and drink and
how much activity you do.
Keeping a food journal greatly improves weight-loss
success and maintenance for most overweight people.
In fact, "self-monitoring" by using a journal is the most
powerful predictor of long-term success for weight
control.
Please contact Take Control via email at
[email protected] or call us at 800.746.2970
to order your book and/or journal today!
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14 HEALTHY WAYS TO
CELEBRATE VALENTINE’S DAY
IN CONTROL! (continued)
Her advice for people new to the program? “Listen to the group education
classes. But it’s more than just listening. You actually have to take the
recommendations and put them into practice.” Jenny acknowledges that it’s
not easy. “At first I tried to pick and choose what I wanted to do. It didn’t
work. I had to do it all in order to see results.”
“I probably have given up for periods of time. I know I have. But when you
feel like it’s too much, have a heart to heart with yourself. Ask yourself:
‘What do I really want?’ We are the only ones that can control this. Giving up
is giving up on yourself and everyone who is relying on you.” We couldn’t
have said it better ourselves. Keep up the good work Jenny!
February is Heart Health month. Here are 14 healthy ideas to celebrate
this Valentine’s Day. Why not try a gift or date/activity that is more
thoughtful and less stressful?
1. Treat your sweetie to a home-cooked meal, or better yet, cook
together. This allows you to gain control of what goes into the food
as well as portion size. Look up some heart healthy Valentine’s
recipes, no need to be a gourmet chef, try something simple.
2. Sign up for a couples dance lesson–like Salsa or Tango.
3. Satisfy that sweet tooth by substituting dark chocolate for milk
chocolate. There is a higher number of flavonoids in dark chocolate.
Choose chocolate with at least 60 percent cocoa content that uses
cocoa butter instead of hydrogenated oils.
CONQUERING WEIGHT LOSS
ROADBLOCKS...
As we move into February I want to tackle the question “Why am I
gaining weight now that I have started exercising?” There are a few
reasons for this. One is the famous compensatory eating. We can feel
more entitled to eat since we did a good job exercising. Overestimating
the amount of calories we burned during exercise is another reason. We
often overestimate how much we burn and underestimate how much
we consume when it comes to calories.
Here are a few tips to help:
1. Drink lots of water. Often appetite cravings post workouts are due to
dehydration, not a true need for calories.
4. Schedule a couple's massage at a spa or at home for more privacy.
5. Indulge in a luxurious bath for two. Light some aromatherapy
candles and add some Epsom salts to sooth to the skin.
6. Try ice skating.
7. Visit a winery or local restaurant featuring wine tasting (limit
yourselves to 2-4 oz. glasses). Red wine has the added benefits of
flavonoids, just like dark chocolate!
8. Watch a Romantic Comedy- Share a bowl of heart healthy popcorn
and laugh together.
9. Write a poem that describes your feelings on beautiful paper for a
handmade Valentine.
2. Write down what you eat. The simple act of logging your food can
help you keep track of what you are eating. Having a meal plan for
what you’re going to eat for the day can also help you avoid
unplanned munching.
3. Be more realistic about energy burned during exercise. The most
accurate way to calculate the calories you have burned is by using a
personal heart rate monitor or calorie tracking devices. These
devices can offer more accurate information and take away the
guesswork. There are also online resources available to help
estimate calories burned based on your weight and age. (Online
physical activity calorie calculator–
www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx
10. Take a dip in at a local hot springs, heated pool or Jacuzzi.
11. Buy a gift from www.ShopHeart.org that benefits the American
Heart Association.
12. Send a fruit basket to your loved one that has natural sugar as well
as healthy nutrients instead of sending sweets with added sugars.
13. Plan a romantic indoor picnic with healthy finger foods.
14. Without a special someone this year? Avoid the temptation to
address negative emotions with food. Instead write in a journal, go
for a walk or plan an outing with friends.
“Ability is what you're capable of doing. Motivation
determines what you do. Attitude determines how well
you do it.” –Lou Holtz
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the doctor might order additional urinalysis and tests to measure blood
glucose, HDL and LDL cholesterol and serum potassium. But more extensive
testing is generally not ordered unless patients have trouble controlling
blood pressure or a secondary cause is strongly suspected, according to the
National Heart Lung and Blood Institute. In this case, the diagnostic tests
will vary depending on the possible cause — for example, tests for
glomerular filtration rate if chronic kidney disease is suspected, or CT
angiography if congenital narrowing of the aorta is suspected.
People with hypertension are also encouraged to measure their own blood
pressure at home, so that they are more aware of any day-to-day changes,
according to the Mayo Clinic
TREATMENTS AND MEDICATION
Conventional drugs for treating hypertension include thiazide diuretics,
beta-blockers, calcium channel blockers, angiotensin-converting enzyme
(ACE) inhibitors and angiotensin receptor blocker (ARB). Though doctors
often prescribe more than two types of medication to effectively control
blood pressure, the exact dosage and combination of medication largely
depend on patients' medical history, race and age. Additional consideration
should also be made for patients who can be negatively affected by low
blood pressure, such as elderly patients.
UNDER PRESSURE
Hypertension is defined as having either chronically high diastolic blood
pressure—the lower number that registers the pressure in the artery when
the heart relaxes between beats—or high systolic blood pressure—the
higher number that registers the pressure in the artery when the heart
contracts. A person is considered to be hypertensive when systolic pressure is
over 140mmHg most of the time or when diastolic pressure is over 90mmHg
most of the time, according to the National Institutes of Health.
In the United States, there are 67 million people with hypertension and it is
the second leading cause of death. Of all the people being treated for hypertension most (54%) do not have their blood pressure under control. The
reasons for this are many; some are not prescribed medication, some do not
visit the doctor frequently enough to have medication adjusted to goal, and
still others stop taking their medication because they cannot feel the effects
of high blood pressure.
SYMPTOMS AND CAUSES
As stated above, most people with high blood pressure don't have any
outward symptoms, even if their blood pressure might be dangerously high.
However, a few people might experience severe headaches, confusion,
fatigue, irregular heartbeats, vision changes, dizzy spells and other symptoms, according to the Mayo Clinic.
Hypertension that is related to another disease—such as chronic kidney
disease, diabetes, endocrine disorder and sleep apnea—is known as
secondary hypertension. However, the cause for hypertension is sometimes
not identifiable. This is known as essential hypertension and, according to
the NIH, this is the more common type of hypertension.
Diet can also play a major role in the regulation of blood pressure and onset
of hypertension. About 30 percent of hypertension is due to excessive dietary
sodium and, based on data from the 2004 Canadian Community Health
Survey, as many as 90 percent of adult men and 65 percent of adult women
consume beyond the upper limit of sodium in their meals.
Although some might think that stress could cause high blood pressure, a
2008 study that looked at 1,484 adults ages 18 to 60 in Brazil, shows that
once adjusted for other factors such as age, body mass index and family
history, stressed people are no more likely than the general population to be
diagnosed with hypertension. The authors suggested that the correlation
between stress and hypertension may in fact be due to negative feelings
about the disease rather than the disease itself.
DIAGNOSIS AND TESTS
Routine assessment of blood pressure is recommended during all visits to the
doctor. Once it's established that the patient has chronic high blood pressure,
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HEALTHY LIVING TIPS
Clinical studies have conclusively shown that a variety of lifestyle modifications —including weight loss for individuals who are overweight or obese,
aerobic exercises, moderation of alcohol intake and a diet with plenty of
fresh fruits and vegetables and reduced saturated fats and sodium—can
help lower blood pressure and decrease the likelihood of hypertension. In
fact, lifestyle modifications might even complement antihypertensive drugs
and allow medication to be more effective, according to the National Heart
Lung and Blood Institute. In general, most lifestyle improvements are
cheaper and have less adverse side effects than medication, and beneficial
effects can extend to other conditions such as type 2 diabetes and other
cardiovascular diseases.
From-www.myhealthnewsdaily.com/276-hypertension-high-bloodpressure.html
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SIX WAYS TO HOLD THE SODIUM
sodium content down, choose lower-in-sodium sauces and cheese. Pass on
the pepperoni and choose healthier toppings such as mushrooms or broccoli.
Overdoing salt raises the risk of high blood pressure as well as heart disease
and stroke. And most Americans consume way too much sodium. Currently
the average person gets 3,400 milligrams of sodium a day—or almost one
and a half teaspoons. The American Heart Association wants people to get a
lot less—no more than 1,500 mg a day—the equivalent of a little less than
two-thirds of a teaspoon.
All that white stuff doesn't necessarily come from the salt shaker. "Processed
foods contribute more than 70 percent of the total sodium found in the
American diet," said Dr. Linda Van Horn, a research nutritionist at Northwestern University in Chicago and spokesperson for the AHA.
To help people cut back on salt; the AHA just launched the Sodium Swap
Challenge (see related article on page 5). The goal of the challenge is to help
Americans reduce sodium intake over the course of three weeks by changing
the foods they choose.
"The taste for sodium is a learned behavior, which means the more you eat it,
the more you want it," Van Horn said. "But the reverse is also true. As you cut
back on the amount of sodium you consume, foods taste saltier over time. A
low-salt diet is something within your control." Here are six easy ways to
jumpstart a lower-sodium life:
READ LABELS
"We want people to read food labels and track their sodium consumption …
to get an idea of how much they are eating, which I'm sure will be surprising
to many people," Rachel Johnson, a spokeswoman for the AHA and a professor of nutrition and medicine at the University of Vermont, said in a
statement about the Sodium Swap Challenge. Once people know just how
much salt is in the foods they eat, it'll be easier to figure out how to cut back.
REPLACE SODIUM-RICH FOODS WITH PRODUCE
Fruits and vegetables fill you up without adding sodium to the diet. And the
potassium that's found in fruits and veggies can keep blood pressure at
healthy levels, too.
BREAK BREAD WISELY
Bread and sodium may seem like an unlikely duo, but some breads can
contain a hefty amount of salt. Spend five minutes comparing breads at the
grocery store, to find options that are lower in sodium, advised Van Horn.
Another possibility: Trade loaf-style bread for pita bread or tortillas, which
tend to contain less salt, Van Horn added.
CUT BACK ON CURED MEATS
They're packed with sodium. "Either avoid them altogether or at least look for
forms of the product that have the least amount of sodium" Van Horn said.
RETHINK PIZZA
The problem with take-out pizza: Between the dough, sauce, cheese and
toppings such as olives and pepperoni, sodium can add up. To keep the
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SPEAK UP IN RESTAURANTS
Eating out means people don't know how the food they order will be
prepared. But Van Horn said this concern can be addressed.
"Many chefs are much more accustomed these days to helping consumers
stick with their recommended diets," she explained. In a fine-dining establishment, ask for a reduced-sodium option.
Minimizing sodium is more of a challenge in fast food restaurants, however,
when condiments and french fries are typically prepared in bulk. In these
instances, Van Horn recommended choosing a salad or plain hamburger,
without the bun or condiments. Finding lower-sodium foods in fast food
venues "can be done, but you have to be very selective," Van Horn said.
From: www.myhealthnewsdaily.com/3414-cutting-back-on-salt.html
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CHANGE YOUR SALTY WAYS IN
ONLY 21 DAYS!
tomato soup may have up to 940 milligrams–it varies by brand–and, after
you add all of your meats, cheeses and condiments to your sandwich,
you can easily surpass 1,500 milligrams in one day. This week, when choosing
a soup, check the label and try lower sodium varieties of your favorites and
make your sandwiches with lower sodium meats and cheeses and try to
eliminate piling on your condiments. Be sure to track your sodium and try to
keep your daily consumption to less than 1,500 milligrams.
By the end of the challenge you should start to notice a change in the way
your food tastes and how you feel after you eat. You might even start to lean
towards lower sodium options and will be aware of how much sodium you
are consuming in a day – keeping that sight on the goal of having no more
than 1,500 milligrams a day and controlling the portion sizes of your meals.
As you start jotting down your grocery list, or planning your next meal out, be
sure to keep the Salty Six (breads and rolls, cold cuts and cured meats, pizza,
poultry, soup, and sandwiches) in mind. Look for the Heart-Check mark on
products in your local grocery story and menu items in restaurants. Products
that are certified by the Heart-Check Food Certification Program meet
nutritional criteria for heart-healthy foods and can help keep you on track
during your challenge. (www.heartcheckmark.org)
Making an effort to reduce the sodium in your diet will help you feel better
and will help you live a heart-healthier life. Take time to educate yourself and
learn more from others. Explore links to tasty recipes, get shopping tips,
access tools and resources and share your personal Sodium Swap successes
on the American Heart Association’s Facebook page:
www.facebook.com/americanheart and click the Sodium Swap tab. For
further sodium tips, resources and encouragement during your own Sodium
Swap Challenge visit www.heart.org/sodium.
Adapted from: http://newsroom.heart.org/news/change-your-saltyways-in-only-241917
The everyday meal offender that might make your face feel puffy and your
jeans look, and feel, tighter. Did you know that by reducing your sodium
intake during a three week period you can change your sodium palate and
start enjoying foods with less sodium? On Jan. 7, the American Heart
Association/American Stroke Association launched the Sodium Swap
Challenge.
Changing your salty ways may be difficult, especially since you have
acquired a taste for salt, but don’t worry – making the swap or taking the
challenge doesn’t have to be hard. Knowing the Salty Six (common foods
that may be loaded with excess sodium that can increase your risk of heart
disease), you’ll be able to identify, and keep track of, top food culprits.
To get started with the association's challenge, you need to get familiar with
food labels and nutrition facts for the foods you are eating. Track sodium
consumption over the first two days to get an idea of how much you are
eating. Then, over the course of the next three weeks, follow
the guidelines below to help lower your sodium intake.
Here’s an outline of how you can kick-off your own Sodium Swap
Challenge:
WEEK 1
Start by tackling your consumption of breads and rolls as well as cold cuts
and cured meats. For example, one piece of bread can have as much as 230
milligrams of sodium while a serving of turkey cold cuts could contain as
much as 1,050 milligrams of sodium. When your recommended daily intake
is kept to 1,500 milligrams or less, it’s amazing how fast it all adds up. Check
labels on these items, look for lower sodium items, track your sodium
consumption each day, and log how much you’ve shaved out of your diet.
Portion control does make a difference. Foods eaten several times a day add
up to a lot of sodium, even though each serving is not high.
WEEK 2
Keep that momentum going! This week’s foods include pizza and poultry. If
you’re going to eat pizza, try to aim for one with less cheese and meats or
lower sodium versions of these items or try something different and add
veggies instead. When cooking for your family this week use fresh, skinless
poultry that is not enhanced with sodium solution rather than fried or
processed. Keep your eyes on the 1,500 milligrams of sodium each day and,
again, log your results.
WEEK 3
As you round out your challenge and embark on the last week of your
challenge, your focus includes soups and sandwiches. The two together
typically make a tasty lunch or dinner duo, but one cup of chicken noodle or
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COMMITTING TO YOU
By Piper Frame, dietetic student
The New Year is often a time when we make resolutions to better ourselves
for the coming year. However, when we fail to commit ourselves to change,
it can be difficult to achieve our goal and we may find ourselves making
similar resolutions a year from now.
BE READY FOR A CHANGE
It can be difficult to change a habit, but it can be even more difficult if we
don’t fully commit to the change. That means giving ourselves permission to
prioritize it in your life, and allowing some other habits to fall aside. For
example, if you decide to begin exercising more, you may have to start
BARLEY, BLACK BEAN AND
getting up earlier which may mean you’re going to bed earlier. A new sleep
AVACADO SALAD
schedule may make you more tired for work and you may wonder whether
it’s worth it. Forming a habit is difficult and it takes time. This is an important
INGREDIENTS
thing to remember when you are making a lifestyle change, and it is impor1 cup carrot juice
tant remind yourself of the goal you’ve set and why you decided to do it.
½ teaspoon thyme
STRIKING A BALANCE
Salt to taste
When we make a change in our lives we might discover that our work or
1/8 teaspoon cayenne
family commitments begin to fall behind. It is important that we learn how
to strike a balance. The first few weeks of the change may be more hectic
½ cup quick-cooking barley
than we are used to. This is okay. Allow yourself the time to figure out a new
3 tablespoons fresh lemon juice
schedule that fits the lifestyle change you committed to. It is important not
1 tablespoon olive oil
replace one bad habit with another one. Take time to organize yourself and
1 can (19 ounces) black beans, rinsed and drained
adjust to the healthy changes you are making.
1 cup fresh diced tomatoes
STAYING POSITIVE
½ cup diced avocado
There will be days when you are unable to fulfill your commitment. It is
important to not dwell on these fall backs. Acknowledge that it happened,
Combine carrot juice, thyme, salt, and cayenne in medium
reflect on why it occurred, and decide to do better the next day. Staying
saucepan. 13
Bring to a boil over medium heat, add barley, and
positive will be essential in maintaining your goal. You can achieve
20 yourNEW YOU
reduce to a simmer. Cover and cook until barley is tender, about
goal; give yourself credit for choosing to make a healthy choice and commitEat
Well.
Stay
Active.
Reduce
15 minutes.Your Risks.™
ting to it.
New Year
Take
CONTR L
2013
YOUR PATH
to success
Meanwhile, whisk together lemon juice and oil in large bowl.
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and any liquid remaining in pan to bowl with
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cell in the body. Make
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start each day
a large glass and
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container
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flavor, remove
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LABELS:
on all day long.
Knowledge
is power. Add 1/2 cup
*Make this salad with brown rice in place
of barley.
Reading labels helps
that you
are mixture. Add
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1/2 cup rinsed brown rice, cover, nutrients
and cook
until the rice is
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that can be harmful to
STOP
NUMBER 2
HAVE A PLAN:
Do your research. You
know yourself best.
Develop a plan for
your new life based
on how you operate
and succeed.
your long-term health.
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MOVE!
6
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SKIING WINTER FITNESS FUN
By Shannon Jones, Health Coach
Winter can seem like it drags on forever. As a great way to enjoy the snowy months, I encourage you to be adventurous and take part in some outdoor fun. Skiing can be a great coldweather fitness option. Take your pick; Cross-Country or Down Hill. Both offer the opportunity
to get some much-needed fresh air and help build muscle mass, endurance, and balance.
Nordic skiing has been known to be one of the healthiest and beneficial winter sports. On top
of being a total body workout, it can be enjoyed by people of all ages and fitness levels. Nordic
skiing combines both a lower and upper body workout and improves balance and coordination. This type of skiing has been recognized as a safe and low-impact sport. There is very
little shock to the feet, knees and hips due to the gliding motion. Nordic skiing has proved to
be a great calorie burner since it uses so many parts of the body. A 150-pound person can
burn about 500 to 640 calories per hour while cross-country skiing, depending on the effort level.
Tips for getting started with Nordic Skiing. First find someone with experience, or take
a lesson to learn the basic techniques for moving, slowing down, stopping, and climbing up
hills. Rentals are affordable and average around $16.00 a day. Don't overdo it. Be conservative in how long you plan to ski. Wear layers of clothing that keep you warm and allow for
easy movement. Bring water and healthy snacks. Let someone know where you will be and
when you expect to return.
Another fun way to sneak fitness into your winter routine is to head for the hills to ski. In
contrast to cross-country skiing, downhill skiing involves shorter bursts of energy. It is a
power sport that improves balance, flexibility, agility, and leg and core strength. These are
essential aspects of fitness that can diminish with age. Downhill skiing qualifies as a weightbearing activity so it offers bone strengthening which helps prevent bone loss. As for calories
burned, a 150 pound person burns about 360 to 570 calories per hour while downhill skiing.
Tips and expectations for new downhill skiers. Look for beginner packages to get you
started. You will probably want to rent equipment at first. Sign up for a ski lesson. Picking a
day mid-week will help you avoid the busy time and be more conducive to learning. Understand your own learning style. Watch out for fatigue as a large percentage of injuries happen
later in the day when people are more exhausted. Drink water even though you may not feel
thirsty to prevent dehydration. Pack a healthy lunch and a positive attitude. You will fall –
that’s part of skiing.
During snowy winter months look at skiing as a winter fitness option. It can be an enjoyable
way to incorporate fitness as we brave the winter weather. Why not take advantage of what
winter has to offer and be more active outdoors?
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7
DRESS WELL FOR
WINTER WEATHER
WORKOUTS
By Shannon Jones
Winter fitness gear can make all the difference in
having a fun and safe outdoor experience.
Whether you're going for a walk, running, skiing,
or snowshoeing, dressing for the cold is essential
to maintaining your exercise regime throughout
the winter. The proper way to dress for cold
weather workouts is incorporating layers.
Think B.I.T.E. when it comes to layering (Base,
Insulation, Top Layer and Extremities).
Start with a Base Layer–since this layer goes
against your skin you want a material that will
"wick" sweat away from the body. Staying dry is
essential to staying comfortable during winter
fitness.
Next is the Insulation Layer. This is the layer
that keeps cold out and warmth in. Fleece is the
perfect insulation layer. Follow the insulation
layer with your Top Layer or outer layer which
offers protection. This includes jackets or
pullovers. Find a breathable fabric, such as a
polyester blend, they help trap heat and prevent
evaporation, allowing sweat to build up and cold
to creep in.
Finally, don’t forget your extremities.
Exercising pulls blood away from your extremities and toward your core. So it is important to
properly cover your head, hands and feet. Wear
hats, mitten and gloves to help with this. As for
your feet, look for socks made from a wool blend
that are thin but can keep toes dry and toasty
even in the coldest weather.
Winter is here, so find a winter activity you enjoy,
and start living a healthier life. But don’t forget
to dress for it!
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A
LK
WA
XOXO
Love
YOUR
HEART
CONTR L Eat Well. Stay Active. Reduce Your Risks.
KE
TA
™
GO RED FOR WOMEN ON
FEBRUARY 1ST
There’s a lot of talk about inequality between men and women,
but one area in particular where women are leading in record
numbers: heart disease. It’s the No. 1 killer of women and is more
deadly than all forms of cancer. In 2003, the American Heart
Association, along with the National Heart, Lung and Blood
Institute created National Wear Red Day® to raise awareness of
this critical issue. Each year, on the first Friday in February, millions
of women and men come together to wear red, take action and
commit to fighting this deadly disease.
Women, it’s time to GO RED.
http://www.goredforwomen.org/wearredday/
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Eat Well. Stay Active. Reduce Your Risks. ™
CONTR L™
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