Protect Your Heart (Health)
Written by: Tracy Pritchard (MS, CNS, LDN)
February is heart month. Did you know heart disease is a leading cause of death in the United States for men and women? There are things you can do to protect your heart and stay healthy.
The first step is understanding your risk of heart disease and what you can do to lower your risks. Several factors play a role, some of which are changeable and some of which are not. Some of the risk factors we can’t change include age, gender, and family history of early heart disease.
The good news is that there are many factors that can be modified. Interestingly some of these do not have signs or symptoms so it is important to ask your primary care provider for lab work and a risk assessment. Some of the modifiable factors include having high blood pressure, high blood cholesterol, being overweight or obese, having pre-diabetes or diabetes, smoking, lack of regular physical activity, having a history of preeclampsia, and/or having unhealthy eating behaviors. Keep in mind that each risk factor increases one’s chance of developing heat disease and they are stackable meaning the more risk you have the higher the overall risk.
Did you know that blood pressure has been referred to as a “silent killer” because symptoms are often overlooked or misunderstood, while quietly damaging blood vessels? In a stealthy manner, it is a leading cause of premature death worldwide. It may be present in those who appear healthy for years before complications occur. The seriousness of high blood pressure cannot be understated since it puts someone at increased risk for numerous conditions including heart disease, stroke, metabolic syndrome, dementia, among others. However, unlike cholesterol, high blood pressure may have visible signs (headaches, fatigue, chest pain, etc) and it is something that can easily be measured and monitored. Fortunately, this testing is not limited to a doctor’s office. Blood pressure can be monitored at home.
Tips for measuring blood pressure include the following:
Avoid smoking, caffeinated beverages, and exercise for 30 minutes prior to measuring
Rest in a chair for 5 minutes with left arm resting on a flat surface for five minutes prior
Make sure you are relaxed
Check to make sure the cuff is placed correctly on the arm (do not put over clothes)
Measure at the same time every day
Take several reading and track the results
Click on this link for a printable blood pressure log:
Since poor nutrition is a contributor to heart health, it is important to understand the role diet plays in the development of hear disease. Adopting a healthier eating pattern is the best thing to do to improve heart health. Unfortunately many people ignore their diets until later in life when problems arise. The sooner someone can adopt a healthy diet the better for long term health.
Some of the proven heart healthy plans that focus on heart health over weight loss include the Mediterranean and DASH (dietary approach to stop hypertension) diets. The main theme of these diets is prioritizing natural unprocessed foods by increasing the consumption of whole foods such as vegetables, fruits, low fat dairy foods, nuts/seeds, whole grains, poultry, and fish. These foods are inherently low in trans fat and saturated fat. Some of the benefits may also come from increased amounts of potassium, calcium, magnesium, and fiber incorporated in this plan. Sweets, added fats, and red meats may be consumed but should be done in a limited manner with controlled portions. In addition to supporting heart health, these dietary patters are also associated with a reduced risk of other conditions such as diabetes, stroke, cancer, and even depression.
Healthy eating consists of incorporating certain foods while limiting or avoiding others. The foundation of a heart-healthy pattern includes vegetables, fruits, whole grains, some dairy, protein rich foods (fish, lean meats, eggs, nuts/seeds, legumes/beans), and healthy fats. Don’t forget staying hydrated – water helps the heart pump blood throughout the body and helps muscles work more efficiently. Some of the foods to reduce include sodium, saturated fat, added sugars, and alcohol.
There are several basic heart healthy diet tips to keep in mind. First off, it is important to focus on consistency and be patient as you implement small changes. If you eat out a lot, consider cooking from scratch more often. Restaurant and ready-to-eat foods are typically higher in calories, fat, and sodium. If you prepare them yourself you have more control. The American Heart Association recommends that adults have not more than 2300 milligrams (mg) of sodium per day, ideally no more than 1,500mg. Since high blood pressure is a risk factor for heart disease, try to observe how much salt/sodium you are consuming per day and adjust accordingly. This will be easier if you spend time planning your meals in advance so you don’t have to default to a fast-food-run or rely on processed foods.
You can also become a smart shopper and learn more about what you are consuming. One way to do this is to learn how to understand and use the nutrition facts label. Of course, whole foods do not come with labels and ideally should make up a majority of the diet. When choosing foods with a label, you can see not only calorie but total fat, saturated fat, sodium, and added sugars to determine if it fits in your dietary pattern.
Most people are wondering where treats fit in. It is fine to have a treat every once and a while, but try not to make it the norm or become an excuse to give up on a heart healthy diet. If you consistently consume healthy foods, a treat once in awhile will balance things out over the long term. The good news for chocolate lovers is that chocolate can be enjoyed in moderation – make dark chocolate your choice when shopping for heart-healthy holiday treats throughout the year.
Tap here to view the Heart Health Collection on That Clean Life!
Is AI My New Therapist?
Written by: Jenny Maguire, LCSW-C
With Artificial intelligence (AI) enhancing so many areas of our lives, it seems natural to assume it can provide similar conveniences in mental health. I’ve read about new apps that assist people with challenging negative thoughts much like their therapists do. I’ve heard people praise their “AI friend” for keeping them company on a walk or long drive resulting in a familiar validation that they used to only expect from therapy. And even people raving about how much they are learning about their family patterns the way they would from a professional.
So, the question remains, is AI my new therapist?
Fine points like increasing access to information, bringing more affordable resources to those who might otherwise go without, and the convenience around scheduling on demand pose AI as highly beneficial regarding mental wellness. However, professionals are concerned about its limitations saying it’s not a suitable replacement for a licensed therapist.
In deciding whether AI can be a replacement for therapy, let’s begin by familiarizing ourselves with what it is, “artificial intelligence (AI) is defined as the ability of a computer to perform tasks typically done by humans by using technology to perform the same intellectual processes as humans like reasoning, learning, problem solving, and using language.” It’s been described as engaging empathetically, offering support, and even challenging problematic behaviors. Due to these capabilities, it would seem to positively enhance mental well-being and reduce mental health issues based on the client’s input.
As with any new phenomenon, its outcomes are limited by the time available to research the impact on a population. There haven’t been significant opportunities to study the effect of AI on mental health outcomes or explore the risks associated with exposing personal life experiences and vulnerabilities to a computer.
A few concerns from the professionals begin with the emotional detachment of working outside the human connection, which is unique to the human experience. After nearly 20 years with increasing access, we are just beginning to understand how the internet and social media are impacting our youth in terms of social skills and in-person communication/conflict resolution. It’s fair to consider that bringing your emotional needs to an unemotional process might be unsatisfactory. Admittedly, there are also limitations pertaining to cultural or racial experiences which could be barriers to already underserved and marginalized populations.
The benefit of building trust and alliance with your therapist is reflected in how they get to know your non-verbals, expressions, and observations in behavior. Without a client being highly self-aware, it’s possible to misinterpret or even work against what might best benefit them.
Of course, with any technological component there are going to be concerns around confidentiality and privacy, but with therapy we must consider ethics as well. A professionally licensed therapist is trained but also bound by law for accountability – who will be responsible to protect users’ information and can they determine an ethical dilemma?
In summary, experts are optimistically curious about how AI therapy can supplement traditional therapy while remaining cautious of the limitations for their clients’ best interest.
The benefits of AI therapy are clear, although there may be circumstances when seeking treatment from licensed professional humans are required for optimal outcomes.
Here are some general guidelines:
If you are in crisis, with debilitating symptoms such as panic attacks, thoughts about suicide, or mania
When you have tried AI therapy and don’t seem to be improving
When you are working through a problematic relationship or patterns of conflicting relationships
When there are co-occurring health conditions for which symptoms are possibly overlapping
Any symptoms you would describe as interrupting your ability to function and perform daily activities such as going to work/school, driving, etc.
Even if these don’t apply to you, experts suggest beginning with a human mental health professional to get an accurate assessment, diagnosis, treatment plan, and if needed, medication.
We would love to hear from you about what AI therapy you’re trying and what the experience has been like!
Balanced Nutrition in 2025: Sustainable Strategies
Written by: Tracy Pritchard (MS, CNS, LDN)
It is already mid-January. By now many of us have learned from the past or from those around us that extreme measures to lose weight and eat healthier are not sustainable. So… instead of another year of being a “resolution drop out,” let’s try a more sustainable strategy by making small changes over time.
Truthfully, you do not have to commit to drastic changes or brand-new goals to move forward; rather, identify what already works for you and focus on consistency! Instead of always needing to do more by attempting severe strategies, take a moment to appreciate the healthy habits you already have or have had success with in the past and make an effort to maintain those.
Most of us have found success, and perhaps even enjoyment, in physical activity and meal planning by using strategies containing a modest amount of structure and predictability. Perhaps the easiest and most effective strategy to implement deals with one of my favorite focus areas: hydration. Observe how much water you typically drink in a day and increase by 8-16 ounces per week until you reach the goal of half of your body weight in ounces of water. To increase your chances of making this part of your daily routine, select a new water bottle, decorate it, and enjoy using it to meet your weekly goals. You may find this one change launches you into other positive habits.
A healthy lifestyle incorporates habits and behaviors that are sustainable and provide you with balance. Research suggests that it is important to set goals that are achievable. These come with a clear action plan that provides the greatest chance of adherence and hitting milestones along the way that will keep you motivated. Setting goals that are unrealistic and associated with an “all-or-nothing” approach leaves little room for life to happen; we know that it WILL happen, and we have to expect the unexpected and learn to make appropriate adjustments!
An all-or-nothing mentality can derail efforts and bring down your confidence. The first time you fall off the bandwagon (it’s likely that you will fall short at some point), you can easily get caught in the trap of not getting back on track because you are not perfect. A reasonable plan that is imperfectly executed is far better than a perfect plan that is not executed at all.
Rather than following the latest fad diet, why not go back to the basics and foundation of a long-term health-promoting dietary pattern? The quality of the diet is important to health improvement. Stay focused on one or two small changes you can consistently implement instead of trying to overhaul your entire diet at once.
Goals should be specific. When a goal isn’t specific you don’t know the steps to take to achieve it, and it’s more of an aspiration than a practical target. Part of your reasonable plan is to have elements which you can measure in order to be able to track your progress. Again, simplicity is key to success.
Goals are also very individual and need to be realistic. Sometimes we can look back and remind ourselves of what has worked for us in the past, and bring back those habits and routines. However, we know that time marches on and we are not in the same position we were when we set goals five, ten, or even twenty years ago. There are many life changes that must be considered before we hold ourself to a standard of what we think we “should” do. Perhaps you had a baby this year, started a new job, or have been dealing with an injury. Don’t underestimate the value of small steps and staying focused on progress over perfection.
Eating a rainbow of foods may be a good way to think about your diet. (No, this does not include Skittles!) Including a variety of vegetables and fruits of different colors may boost your health and help fight off disease. Vegetables are low in calories and carbohydrates and rich in fiber, vitamins, and minerals. In addition, vegetables and fruits allow you to enjoy a variety of textures and flavors while including fiber to help fill you up and boost your gut health. Women should aim for about 25 grams of fiber per day; men should target about 38 grams.
Health benefits of vegetables and fruits include the following:
Decreases inflammation
Improves health of the gut microbiome
Reduces risk of insulin resistance and related conditions
Improves brain health
Aids in weight management
Decreases risk of cardiovascular diseases
Practical tips to increase daily intake of vegetables and fruits:
Stack sandwiches/wraps with veggies like spinach, tomatoes, avocados, onions, cucumbers, and peppers
Mix cooked veggies into scrambled eggs or omelet and top with a vegetable salsa
Try veggies instead of chips for a crunchy snack
Mix cooked chopped veggies into any starch-based side dish, like lasagna, rice, or mixed-grain dishes. The more colorful the better!
Add an extra serving of pureed or cooked frozen vegetables to your soups and stews.
Try a smoothie with leafy greens (spinach, kale) and frozen berries
Veggie based swaps: cauliflower mashed potatoes, spaghetti squash marinara, or lasagna with zucchini noodles in place of pasta
Top pizza with extra later of cooked or roasted veggies instead of processed meats.
Add a stir fry to your weekly menu. Pick a protein and add a variety of veggies; for example: a lemon garlic shrimp or tempeh with asparagus and red peppers
Grill vegetables during your next cookout. Try making vegetable kabobs to go with the main entrée.
You probably read the ten tips above and thought “Sure, I can do that.” “I can add some more fruits and vegetables to my day.” To make it more specific and measurable say, “I am going to add one serving of fruit to my breakfast and one serving of vegetables to my dinner.” A serving of fruit can be adding one medium apple, banana, orange, or pear to your breakfast meal or adding approximately one cup of frozen berries into a protein smoothie. One serving of vegetables is a half-cup of cooked or frozen vegetables or one cup of raw leafy greens.
Once you meet that goal you can add more servings to meals and/or snacks. The great things about this goal is that it can be accomplished whether you are eating at home or at a restaurant. When eating at home, be sure to keep frozen fruits and vegetables on hand or consider the ready-to-go pre-cut fresh fruits and vegetables or salad kits from the grocery store. While eating at home more often may help you achieve your fruit and vegetable goal, you may not be ready to commit to this just yet.
However, you can also shift to making healthier choices when eating out such as adding a salad or extra vegetable to your meal, and reducing/removing less healthy sides. If you aren’t able to get to the grocery store or haven’t committed to planning your meals, most gas stations even have fresh fruit available that you can pick up on your way to work, if needed! (Yes, I am being realistic here! If you are stopping for fresh fruit and some hard-boiled eggs or another protein that decision is absolutely progress from skipping breakfast or having a sugary coffee and donut!)
What small change(s) are you ready to commit to?
Rainbow Salad in a Mason Jar
A great way to meal prep and get a variety of colorful vegetables!
Ingredients (Recipe makes 4 mason jars) :
½ cup white balsamic vinegar
2 Tbsp. extra-virgin olive oil
2 cloves garlic, minced or chopped
¼ cup fresh flat leaf parsley, chopped
Sea salt (or Himalayan salt), optional
ground black pepper, optional
2 cups chickpeas or white beans drained and rinsed
1 cup carrots, shredded or sliced
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
2 cups red cabbage, shredded or chopped
1 cup cucumber, diced
8 cups salad greens (any)
½ cup raw sunflower seeds
Instructions
Combine vinegar, oil, garlic, and parsley in a small bowl; whisk to blend.
Season with salt and pepper if desired; mix well. Evenly divide dressing between four one-quart Mason jars. Set aside.
Evenly layer chickpeas/white beans, carrots, bell peppers, cabbage, cucumber, salad greens, and sunflower seeds on top of dressing in jars.
Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.