Holidays and your heart – Moderation is the key

As we approach the hustle and bustle of the holidays, keep one thing in mind: moderation is the key to maintaining a heart-healthy lifestyle throughout this busy, exciting time of year. Although it is beneficial to focus on moderation all year long, cardiologists at Lake Charles Memorial Heart & Vascular Center place added emphasis on it as a way of helping patients with heart problems cope with the unique demands of the holiday season. It’s also good advice for anyone focused on living a heart-healthy lifestyle.

“When it comes to diet, moderation is always an important guideline, even more so during the holiday season,” explains Kevin Young, MD, Board Certified Cardiologist with Heart & Vascular Center. “During holiday festivities -- probably more so than any other time—people are tempted to eat things that are not a part of a heart-healthy diet. As you attend parties and plan your own holiday gatherings, you are faced with appetizing hors d'oeuvres, decadent desserts, and alcoholic beverages.” Dr. Young offers these tips for successfully battling the temptation to overindulge in heavy, high-fat holiday foods:

Remember, it's fine to cheat on occasion, but you must stay on track. For example, if you go to a party where there is a lot of food, allow yourself one or two "bad things," but try to fill up on healthier items. Likewise, if you are planning a special meal for friends or family, you can make healthy appetizers and main courses, then splurge on a double-chocolate mousse cake for dessert.
If you cheat or totally splurge at a party, don't use that as an excuse to blow the whole week or month. Instead, go back to normal eating the next day.
Before going to a party, eat a healthy meal or snack at home so you won't arrive at the party starving and ready to "pig-out."
When dressing for a party, choose an outfit that is well-fitted rather than big and loose. You'll be less likely to eat too much.
When preparing foods at home, use "lite" or "low-fat" products whenever possible.

According to Dr. Young, increased stress during the holidays is another common problem that can affect your heart health. “The exhausting demands of the holidays often decrease your ability to manage stress. Buying the perfect gifts, planning parties and coping with difficult and/or numerous relatives are just a few of the things that leave people feeling ‘stressed out’. Again, remember to practice moderation.” Trying these stress-busters can help:

Don't try to cram all of your shopping into one weekend. Do a little at a time.
Realize that you may not always get the best bargain in town. Sometimes you will find a super deal but other times, it may be more frustrating to drive all over town looking for a sale than to pay a little extra at a more convenient location.
When planning a party, choose menu items that are not difficult to prepare. In addition, don't go overboard on the number of different items you serve.
Plan a budget for gift buying. If you have a large family and money is tight, draw names to see who will buy gifts for whom. And remember, going on a shopping spree and spending lots of money on gifts may bring short-term satisfaction, but will cause stress later as the bills roll in.
Don’t try to be a “superperson.” Learn how to say “no.” We often become overwhelmed at the holidays because of our difficulty in saying “no” to people. You must be able to balance your needs with the demands of others. You can’t be all things to all people; you can only do the best you can.
Keep in mind that the focus of the holiday season is remembering those you love. Giving of your time is often the best thing you can do. It’s easy to fill available time in your schedule with parties, last-minute shopping or decorating. Instead, make a choice to spend time with your loved ones just being together.

Dr. Young also emphasizes that regardless of the season, exercise is an important part of a healthy lifestyle. “Most people do not get enough exercise, especially during the holidays,” he says. “It's important to remember, however, that you don't have to exercise every day to reap the benefits. And during the holidays, exercise takes on added importance because it can help counteract the increased stress and added calories from holiday menus that can negatively impact your heart health.” Dr. Young gives this advice for making exercise a part of your busy holiday schedule.

Even if you have a busy day and don't have time for your regular work-out, try a ten or fifteen minute walk. It's much better than nothing!
If you know you are going to an event where you'll be eating more than usual, make your work out a little longer, if possible.
Take a walk after eating a big meal rather than heading for the couch.
Give fitness-related gifts, such as exercise attire, walking shoes, hand weights or exercise videos, to friends and family.

“By planning ahead and following some of these simple guidelines, you can stay on the right track for your health during the holidays and be well-prepared to start the New Year with renewed focus on living a heart-healthy life,” says Dr. Young.

Also see: easy appetizers

Author Notes:

Taylor Kent contributes and publishes news editorial to http://www.1st-in-steaks.com. Great tips on buying top quality meats, steaks and seafood from the finest ranchers and butchers.

	Healthy Appetizers
Holidays and your heart – Moderation is the key