Myth: I am thin and I exercise. So, heart disease is no threat to me. Right?

Answer: Wrong!

It doesn't matter what shape you are in, you can still be at risk for heart disease. Sometimes, being thin can carry a false sense of security. No one can look at you say if you are healthy or not. Even your own doctor may not know how much physical activity you get every day or the amount of colorful fruits and vegetables you are eating.

Even if you don't fit the typical profile, speak to your doctor about heart disease. Ask to have your blood profile taken. This will tell you your HDL, LDL, total cholesterol, and other numbers. The test will tell you what range you fall into such as normal, below, or above normal. In many cases you may feel healthy but have high cholesterol. This is one of the many reasons to have your blood profile done. These numbers will help you determine where you can start making changes to become healthier. Have a blood profile done at least yearly.


For more information on cholesterol, visit The American Heart Association.

Myth: I won’t have to worry about heart disease until I’m much older.

Answer: Busted!

Although heart disease occurs most frequently in middle aged adults, research shows that it does not spare the young either. In fact, according to a recent study, one in five American teens has unhealthy cholesterol levels, a major risk factor for heart disease. Eating a variety of nutritious foods daily can reduce your risk of heart disease later in life.

To get you started, aim for:

• Fruits and vegetables: At least 4.5 cups a day.
• Fish (preferably oily fish, like salmon, trout, herring): At least two 3.5-ounces a week.
• Fiber-rich whole grains: At list three 1-ounce-equivalents a day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup cooked pasta or rice.
• Sodium: Less than 1,500 mg a day. (Hint: 1 teaspoon salt = 2, 300 mg sodium).
• Sugar-sweetened beverages: No more that 450 calories (36 ounces) a week.
• Nuts, legumes and seeds: At least four 1-ounce equivalents a week. One ounce equivalent is about 1/4 cup cooked beans, 1/2 ounce nuts or seeds.
• Processed meats, such as bacon, sausage, hot dogs: No more than two 3-ounce equivalents a week.

In addition, get at least 150 minutes of moderate aerobic activity - like brisk walking - every week or 75 minutes of vigorous activity - like jogging - every week. Remember, even small changes can make a big difference in living a better life.

Myth: I have to count calories to lose weight.

Answer: Busted!

There are many ways to cut calories without having to keep track of them. Here are a few simple ways:

• Cut back on fat. Choose lean cuts of meat and low-fat milk or dairy products.
• Eat smaller portions. Even low-calorie foods can add up when your portions are bigger than you need.
• Use low-fat cooking techniques. Try baking, broiling or grilling.
• Use a smaller plate. Your plate will be full but will have less food on it. Less food equals fewer calories.
• Don’t drink your calories. Drink sugar-free beverages or water.
• Eat slowly. Take 20 minutes to eat your meal. It takes that long for your body to realize the stomach is full.
• Fill up on fiber. Eat plenty of fruits, vegetables, and whole grains. They fill you up but not out.
• Limit extras. Gravy, sauces, salad dressings and margarines can add up quickly. Use them sparingly-a little will give you a lot of flavor. Many restaurants add butter to steaks or vegetables, so make sure to request no extras be added to food when eating out.

Remember all foods fit into a healthy eating plan. You’re more likely to stick to your plan if you don't deprive yourself. Everything fits in moderation.

Myth: You can’t eat healthy in restaurants.

Answer: Busted!

Sometimes it is challenging, but it can be done. Here are some restaurant survival tips:

• Go for variety. Choose restaurants that have a variety of menu choices, including healthy ones.
• Get two meals for the price of one. It’s easy to overeat if it’s in front of you. Get a “to go” box before you start eating and put half the meal in the box. You avoid temptation and get a meal for another time.
• Share a meal, appetizer or dessert. Ask for an extra plate or have the server spilt it before it is served.
• Ask for the lunch portion. It’s usually smaller than a dinner portion.
• Order off the appetizer menu instead of an entrée for your meal. It’s enough food and if you splurge on a higher calorie item, you won’t be tempted to overeat.
• Beware buffets. Avoid all-you-can-eat buffets and supersize specials. The temptation to overeat is just too great!
• Understand the menu.
  o Less fat: Baked, grilled, broiled, steamed, poached, roasted, stir-fried, lightly sautéed.
  o More fat: Creamed, buttered, breaded, fried, sautéed, au gratin.
• Have it on the side. Order gravies, sauces and dressings on the side. You can control how much is used and a little adds big taste.
• Have it your way. Don’t be afraid to make special requests. Ask for a baked potato instead of fries.
• Don’t drink your calories. Stick to unsweetened drinks or water.

With a few small changes, you can eat healthy when you eat out.

MYTH: I can’t lose weight-I’m a stress eater.

Answer: Busted!

We eat for many reasons other than hunger. We eat when we’re stressed, bored, depressed, angry, or tired. We eat for comfort. We eat while doing other activities, on the go, or just because food is there. We eat in response to different triggers at different times.

Can you identify your triggers? Doing so can help you manage your weight. You will also feel more in touch with your body.

Keep a journal of not only what you eat, but when, where and what else you’re doing while you’re eating. Jot down how you feel at the time. Rate your level of hunger on a scale of 1 to 10 (with 1 being “starving” and 10 being “stuffed”). Review the journal - you’ll start to see patterns that you may want to change.

Bringing the subconscious to a conscious level is the first step in becoming more mindful of your eating. Ask yourself “how do I feel?” and “what is it I really need?” For example, if you’re tired, you may need a nap rather than food.

Tune into feelings and hunger and make a conscious decision to eat or not to eat in response to emotional issues. Contact a qualified professional if you need additional help.

Developing this connection will take determination, patience and commitment but will be well worth it!