Heart Health Month Snacking & Exercise Tips

We are well into February and some of our resolutions are starting to slip so this is the perfect time to check-in on our health and commit to making lasting changes during heart health month. I like to think of it as the one-two punch being mindful of your energy balance, calories in and calories out. One area where many people struggle is snacking (calories in) another is maintaining a consistent exercise routine (calories out).

I've included some tips in both areas to help you get back on track:

Mindful snacking...no grazing! (calories in)

Mindless eating is what leads to grazing. You start off with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. I've listed some tips to help you avoid grazing:

· Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over.

· Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won't be tempted to reach for more.

· If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren't paying attention to what you are eating.

· Limit yourself to a single-serving - one 100-calorie snack or look for a refreshing beverage option such as a mini can of Coca-Cola.

· Plan out your snacks just like you would a meal. What are the costs/benefits to the overall plan? Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead? As with the rest of your diet, moderation is particularly crucial when snacking.

5 tips for a consistent exercise routine (calories out)

First you have to convince yourself you have the time. Mark your calendar with a non-negotiable appointment 3 to 5 days a week for 30-60 minutes with the most important person-YOU! Remember proper hydration prior to any physical activity is a must...vitaminwater zero is a great option as it has zero calories and it taste great!

· Pack your clothes, water bottle, etc. the night before...no excuses!

· Get a work out buddy or form a work out group, it will be a great help for motivation, accountability and determination.

· Start slowly- 20-30 minutes of cardio and move toward including weight training after a few weeks. If you're not sure what to do then consult with a Personal Trainer.

· Show up! Not only will you win by showing up but I bet your workout buddy will appreciate that you did. Once you're at the park or the gym, I promise you will be inspired and start moving!

· Give yourself a goal...sign up for a race by a certain date. Remember you can walk/run or a combination of the two, your only goal is to finish.

Incorporating some of these small changes in your daily routine can go a long way in improving your heart health.

Norma Rixter is certified as a Personal Trainer and Sports Nutritionist who helps individuals, businesses including The Coca-Cola Company and organizations develop a culture of wellness through her unique ability to inspire and connect and her opinions are her own. She has written several wellness guides, created a number of audio and videos, and has appeared on television and radio programs, including The Oprah Winfrey Show.