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Creating a Healthy Holiday Heart
Submitted by Cynthia Pasman Jackson, MSN, RN, FCN; Arkadelphia
“Create in me a clean heart oh God and renew a right spirit within me” Psalm 51:10
A Christmas heart is a happy and uplifted heart. We center on the joy of the birth of the Christ child and the newness of life He creates for us. Yet, at the same time during this celebration of joy we often ignore the healthy physical heart that our Lord wants us to have.
The Christmas season is one of the prime times during the year in which
persons experience a syndrome called “holiday heart”. Now, I
would like to report that “holiday heart” is a good thing, but
in the medical community this is not so. The combination of holiday stress,
rich food high in salt, and over indulgence all contribute to “holiday
heart”, a syndrome which can lead to a heart attack or heart related
illness. To avoid this potential problem, let’s talk “turkey”
(boo!).
• Moderation: We all like to treat ourselves, but don’t overdo.
High fat foods are tasty, so eat some of your favorite treats in smaller
amounts. “Choose wisely. Before you fill your plate, think about which
foods are your favorites and which ones you can do without. It's also a
good idea to fill up on low-calorie foods first to avoid overindulging.
• Try low fat substitutes. Make healthy changes to your favorite holiday
treats. For example, use applesauce instead of oil in your holiday breads,
use egg substitute instead of whole eggs, and try plain, nonfat yogurt instead
of sour cream in recipes.” (Preidt, 2007)
• Avoid adding salt to your food. Many holiday staples and recipes
are high in salt. Salt causes your body to retain water and that extra water
can cause your heart to work harder and put it into an overload. Consider
putting down or removing that salt shaker on your table.
• “Instead of putting out lots of cookies, candy and other sweet
treats, provide healthier choices like fruit, vegetables and nuts for your
family and friends.
• Remember that foods aren't the only major source of calories. Drinks
such as sodas, fruit punch, eggnog and alcoholic beverages can contain 150
to 450 calories per glass.” (Preidt, 2007)
• Don’t stress about holiday eating. Robert Preidt says that
you will not lose weight, but you can maintain.
• Don’t stress about the holiday. Family loves us despite the
dust-bunnies. So what if all the decorations are not perfect or the rolls
are a bit overdone. The kids or grandkids might become a bit loud and noisy.
Instead of letting those nerves get frayed, take a family walk. Enjoy the
outside, breath fresh air, and use up those extra calories. Raining outside,
well put that energy into a family game or phone calls to friends and family
not home for the holidays.
Wishing you a blessed Christmas and a Healthy Christmas Heart this season.
Ideas gratefully taken and rearranged from Dr. Sange Gupta, CNN Medical News, Monday December 3rd and Health Day by Robert Preidt Sunday, December 2, 2007 by Cindy Jackson, MSN, RN, FCN, Parish Nurse, First United Methodist Church, Arkadelphia.
HOLY HEALTHY BLOG
Our goal is to provide new and relevant articles submitted by health professionals and clergy on a regular basis. Check this area for new postings!
NOVEMBER 2007
Dr. Taylor Prewitt, Ft. Smith:
"Getting The Most Out Of Your Physician
Visit"
DECEMBER 2007
Cynthia Pasman Jackson, MSN, RN, FCN:
"Creating a Healthy Holiday Heart"
APRIL 2008
Cynthia Pasman Jackson,
MSN, RN, FCN:
"Medication Safety"