When you've got a health goal you're trying to reach or maintain, the holidays can be tricky! And Thanksgiving is really all about the food isn't it? Most people will find themselves overeating on Thanksgiving Day; it's really hard not to! But this year can be different! Here are some tips to mitigate the damage and help you enjoy the holiday with a little less guilt!

Start the day with some exercise. Go for a walk, run, or swim. Whatever you like to do. While it may not burn off enough calories for your upcoming meal, it helps you start the day off with your health goals in mind!

Allow yourself to indulge in one meal. This is more of a mental rule to set for yourself. By telling yourself you have a big meal coming up that you may indulge in, it can help you avoid overindulging in the upcoming week.

Eat normally or a little less the day of the holiday meal. Many people have traditions of certain breakfasts they make on holiday mornings. These often come with loads of calories that could undo your day before it even starts. Try either modifying the recipe to be healthier, or just have a normal breakfast with the knowledge that the holiday meal will be big enough.

Manage holiday stress in healthy ways. Holidays are often loaded with stress. Practice healthy stress management strategies so you don't find yourself eating and drinking because of it. Try these: deep breathing, walking away, meditation, listening to music, and positive self-talk. There are many more, but those should get you started!

Plan what you'll eat for the holiday meal in advance. You know what will be there: turkey, gravy, mashed potatoes, stuffing, cranberry sauce, pumpkin pie, etc. Think about it beforehand and have a plan for how you'll handle it. You're way more likely to be successful with a solid plan. Decide what foods are special enough for you that you absolutely want to eat. Then think about the foods that aren't so special that you can have anytime. Focus on the special foods in reasonable amounts, and have less of (or none) of the less special foods. 

Fill half of your plate with vegetables. Okay, I know the vegetables on a Thanksgiving table aren't usually very healthy, but they're still loaded with fiber that will help fill you up with fewer calories.

Bring a healthier dish. No one will tell you 'no' to bringing a dish to a big meal! Bring a healthier dish that you know you can fill up on if there are few other options.

Make a beverage plan. Beer, wine, apple cider, hot toddies... They all add an awful lot of calories to an already indulent day. Decide ahead of time what your plan will be to keep it in check. Will it be drinking water? Keeping it to one other beverage? Plan for what's realistic for you, and follow through.

Watch the seconds! You know how this goes. You finish your plate of food, and you're pretty full but you're still looking forward to dessert. You're sitting at the table chatting, and other people start taking seconds of what's left. Before you know it, you're having another spoonful of potatoes or stuffing, another forkful of turkey, etc. All it does is make you feel more uncomfortable, and THEN you're still having dessert. Consider a 'no seconds' rule for yourself. Get up from the table when you're done.

Pick one dessert. Which dessert item are you most excited about? Pick that one, have one serving of it, and be done. At this point in the day, most people are thousands of calories in the hole, and unbuttoning their pants! Try something different this year. (Also, stuffing yourself like that increases your chances of a heart attack immediately following the meal!)

Don't take home leftovers. What will you do with unhealthy leftovers? Eat them of course. Avoid continuing the overindulgence into the next day and week by leaving leftovers to someone else.

Get back on track at the very next meal! Even if you overdid it on Thanksgiving, start the next day anew. Have a healthy breakfast and go for a walk. Get back on track immediately.

Remember that being nutritious isn't about never eating 'not-so-good-for-you foods.' It's about eating those less often and with intention, rather than regularly and mindlessly. Overdoing one meal won't undo your goals for getting and staying healthy. Staying off track will, though! Make a plan, and a contingency plan. You've got this!

HAPPY THANKSGIVING FROM BEING NUTRITIOUS!

The season is upon us once again. If you're like me, you buy way more candy than you'll ever pass out, and now you've got half a bag of leftover Halloween candy, and you know it will only hinder your efforts to get or stay healthy. What to do? Never fear! I've got some ideas for you!

The mindset for wellness

First, let's talk about mindset. I know how it feels to give away, or otherwise dispose of, food that is yours. Especially if it's food you really like. Trust me, being a dietitian does not absolve me of loving sweets (Reese's are my favorite!)!

But here's the thing - most of us eat WAY too much of it WAY too frequently. It gets away from us. We forget how much we've eaten. We justify it. We chalk it up to weak resolve, or whatever. And before we know it, the bag is empty and there's a mountain of wrappers sitting on the table.

"I might as well just eat the rest of it, and then it will be gone!"

"I can't get rid of those Snickers bars! They're my favorite!"

Sound familiar?

If you find you're thinking similar thoughts, try answering the following questions:

• What is your health or wellness goal?
• How will keeping all that candy around contribute to or inhibit that goal?
• Is the candy more or less important that reaching that goal?
• What does that candy represent to you that you hesitate to let it go? This is getting deep but sometimes we need to go there!

For most of us, of course the candy isn't more important that our health or wellness goals, but it's still difficult to come to terms with the idea.

If your ideal self wouldn't eat all the candy, read on!

Donate your leftover Halloween candy

There are lots of charities around that will accept unopened leftover Halloween candy! No more feeling bad about just throwing it in the trash! Contact your local homeless shelters and food banks to see if they accept it. Several organizations also put together care packages for soldiers overseas using donated candy. Here are some options to find a donation center near you:

Treats for Troops
Halloween Candy Buy Back

Take it to work

I know lots of us may be working from home now, but if you go to a physical workplace, this is a great way to spread the love! Just make sure anything you take is in its original wrapper.

Freeze it and ration it

There's truly nothing wrong with having a piece of candy here and there. Freezing it allows you to ration it better because you don't have a huge pile of candy sitting in front of you, and you won't mindlessly eat it because it has to thaw - unless you're the type to eat it frozen! Take one or two pieces out to thaw at a time for snacking.

If you already know you're not the type of person to be able to have just one or two, this option may not be for you. Be honest with yourself.

Give leftover candy away

Give it to a family member, friend, or neighbor who would appreciate it. Long term care facilities or other group home-type setting may also love to have it.

Many people struggle this time of the year - the time I've dubbed "Hallo-thanksgiv-mas." This year, you can make it different. Be the person you want to be right now. You can do it!

How do you get rid of leftover Halloween candy that supports your health and wellness? Let me know your Hallo-thanksgiv-mas wins in the comments section below!

Do you know how to read food labels to make heart healthy food choices? If you're not used to it, it can be an adjustment and takes practice. In this article, we review all the important information you need to know to make the heart healthiest choices at the grocery store!

Let's use this label for reference:

You can see the label is divided into 4 important sections. Use these links to skip to the sections you need more information about, if you don't need all the information in this article!

• Section 1: Serving Size information
• Section 2: Calories
• Section 3: Macronutrients and other key nutrients
  • Total Fat
  • Saturated Fats
  • Trans Fats
  • Monounsaturated and Polyunsaturated Fats
  • Cholesterol
  • Sodium
  • Total Carbohydrates
  • Fiber
  • Total Sugars (Including Added Sugars)
  • Protein
• Section 4: Important Vitamins and Minerals

Section 1: Serving size information

This is a very important section of the label. This section tells you how much of that food contains the rest of the nutrition on the label. It also may tell you how many servings are in the whole container. This label comes from a box of individually packaged biscuits. So, in this case, the serving size is one pack, containing 4 biscuits. You may need to measure the food to get the correct serving size. Note that there is no standard serving size. Companies generally choose whatever seems reasonable for their product, but can vary widely between brands. Also, just because the serving size is listed as a particular amount doesn't mean that's all you can or should eat. Just know that if you eat 2 or 3 servings, you will have eaten 2 or 3 times all the nutrition on the label.

Section 2: Calories

A calorie is a unit of energy. This part of the label tells you how many calories are in one serving of the food. Calories aren't "bad." We need to eat calories to sustain our lives and the things we want and need to do every day. Constantly consuming too many calories can lead to weight gain. Constantly consuming too few calories can lead to weight loss. It's also important to know that these outcomes will occur regardless of the source of calories. A calorie is calorie, and our body can't tell the difference between a calorie from a chocolate bar and a calorie from lettuce. However, every calorie does come packaged with different nutrition. And that's where the healthfulness of the food comes in, and the importance of reading the rest of the label.

Section 3: Macronutrients and other key nutrients

Macronutrients are fat, carbohydrates, and protein. You can see these are further divided into subcategories and there are a couple extras that aren't macronutrients. There are also percent daily values listed on the right hand side of the label. This can be useful to help you balance choices, but know these values are based on a 2000 calorie diet, so your personal needs may be more or less depending on your individual calorie needs. All foods and beverages are some combination of the three main macronutrients (alcohol is a fourth macronutrient, but is usually only included on alcoholic beverages). Like calories, none of these nutrients are "bad," and we need them all, except cholesterol and added sugar, in different amounts.

Total Fat

We know that the type of fat matters more than the total amount of fat eaten. Still, eating too much fat means you may not be eating enough of something else. Plus, fat does have a lot more calories than either carbohydrates or protein. A moderate amount of fat is recommended. About 30% of your daily calories is a good amount to ensure proper absorption of vitamins, satiety, and satisfaction, without going overboard.

Saturated Fats

Saturated fat is a type of fat that can contribute to high cholesterol levels if eaten in excess. Some people are also more sensitive to it, and tend to produce more cholesterol as a result. If you have high cholesterol, you should take steps to limit (not eliminate) the amount of saturated fat you consume. Less than 10% of total calories is recommended. Your doctor may recommend even less depending on your situation.

Trans Fats

Trans fats are unsaturated fats that are artificially saturated using a process called hydrogenation. These fats are even more harmful to your health than saturated fats, and contribute no beneficial effects. While trans fats are being phased out of the food supply, you may still find them in some products. You should avoid all trans fats if possible. Double check the ingredient list and look for partially hydrogenated oils (these are trans fats).

Monounsaturated and Polyunsaturated Fats

These fats are not required to be on labels, so you may or may not see them listed. These are heart healthy fats. They do slightly different things for our hearts, but the important thing to remember when you read labels is that these are healthier than the other types of fats, and you should choose products higher in these.

Cholesterol

Cholesterol isn't a fat. It's a waxy substance that our bodies use to make new cells and for other processes. Our bodies need cholesterol. However, for some of us, too much cholesterol can be produced, leading to clogged arteries and an overall increased risk of heart attack and stroke. Most of the cholesterol we eat doesn't lead to increased cholesterol in the blood, but it can for some people. It's also not necessary to eat cholesterol, since the body makes it mainly from saturated fats. There's no recommended limit on cholesterol anymore for healthy people, but if you have high cholesterol, you may consider limiting it in case you are more sensitive to it.

Sodium

Sodium is a big concern for many of us. We know sodium contributes directly to blood pressure increases. We should all be consuming less of it, but especially those of us with high blood pressure. Read more about the link between sodium and blood pressure here. A good rule of thumb is to look for snacks under 150mg sodium per serving, and prepared meals under 500mg total. Those are generous, as the limit for sodium is 1500mg per day. You can see how quickly that adds up!

Total Carbohydrates

Like total fat, the amount of total carbohydrates matters less than the type of carbohydrates. Carbohydrates are important to help with the production of energy, as well as some hormones. Roughly 40-60% of your total calories should be carbohydrate, but remember to look below the total at the types of carbohydrates that mainly make up the product.

Fiber

Fiber is a type of carbohydrate that we can't digest, but is very important, especially for heart health. The vast majority of us don't get anywhere close to eating the amount of fiber we should. There is no upper limit for fiber intake, but women under 50 should consume at least 25 grams per day, and women over 50 should consume at least 21 grams per day. Men under 50 should consume at least 38 grams per day, and men under 50 should consume at least 35 grams per day. Learn more about fiber and heart health in our article.

Choose products that have at least a few grams of fiber. More is better, but remember that fiber is naturally occurring only in whole plant foods: whole grains, fruits, vegetables, nuts, seeds, and beans. Animal foods like meat, cheese, milk, butter, and eggs have no natural fiber.

Total Sugars

Sugars are another type of carbohydrate. There are two types of sugars that are included in total sugars, and they are not created equal. To know whether the total sugar amount is a concern or not, look below at the amount of added sugar.

Added sugar can contribute extra calories, and lead to heart disease, among other health problems, in excess. They also taste good! Added sugars include sweeteners like table sugar, brown sugar, corn syrup (including high fructose corn syrup), honey, molasses, and many, many more.

Naturally occurring sugars are those that are not added, but are inherently part of the food. Products like fruit and fruit products, vegetables, milk, and yogurt all have naturally occurring sugars. There is no recommended limit on naturally occurring sugar.

Products typically contain some combination of naturally occurring and added sugars. Look for products that contain as little added sugars as possible. The American Heart Association recommends no more than 36 grams of added sugar per day for men, and no more than 25 grams of added sugars per day for women. Added sugars, like sodium, can add up quickly throughout the day. It may be obvious that products like cookies, cakes, and pies are high in sugar, but it's also in products like creamers, (most) cereal, oatmeal packets, yogurt, breads, salad dressings and sauces/condiments.

Protein

Protein is an important building block for all the cells in your body, and multiple processes. Getting adequate protein isn't a problem for most people. Most of us eat much more protein than we need, actually. About 20-30% of calories, give or take, should be from protein.

If you find you are in the majority, in that you consume more protein than needed, consider decreasing your amount of protein, and increasing the amount of something else you don't eat enough of - like fiber or healthy fats.

Section 4: Important Vitamins and Minerals

In section 4, you will see at least 4 nutrients listed, calcium, vitamin D, iron, and potassium. These are nutrients many people don't get enough of. You may see others listed in addition, at the manufacturer's discretion. Both the actual amount and % daily value are listed, since not all people have the same needs.

Reading food labels can be confusing, but with a little practice, you can become a pro! What's the most confusing part of how to read food labels for you? Let me know in the comments below!

By now we've probably all heard about the man in Massachusetts who died after his heart stopped from eating too much licorice. So now you're probably wondering if you should avoid black licorice if you have heart problems! Let's take a look at what happened in this case, and what's the deal with black licorice.

Can Black Licorice Really Stop Your Heart?!

First let me say that this is incredibly rare. Even in people who love black licorice, they usually don't eat enough for this to happen.

That said, yes, black licorice can cause heart problems. Even a small amount can start to raise your blood pressure. The culprit is a compound in licorice root called glycyrrhizin. Glycyrrhizin is a chemical that gives licorice its sweet flavor. In large and sustained amounts, it can cause sodium retention and low potassium levels, fluid retention (edema), and high blood pressure, arrhythmia, and heart failure (1). In the case in Massachusetts, the man reportedly ate a bag and a half of black licorice candies for a couple weeks, leading to dangerously low potassium levels, and ultimately heart failure.

These effects are reversible when we stop eating it, but it can take several months for this to happen.

How Much Black Licorice Is Too Much?

A safe amount of glycyrrhizin (also called glycyrrhizic acid) varies by person due to differences in metabolism. But it seems that 100 milligrams or less per day is unlikely to cause adverse effects in most people (2). That translates into about 50 grams (a little under 2 oz) of licorice candy. Most people who consume 400 mg of glycyrrhizin or more a day will experience adverse effects.

What foods contain glycyrrhizic acid?

Glycyrrhizic acid is approved as an additive in foods, and is generally recognized as safe (GRAS). In addition to being naturally occurring in licorice root, it is often added to bitter medicines and beverages, candies, and even sometimes gum. Herbal remedies, herbal tea, and cough medicines often use licorice root or the additive as well.

Do anise, star anise, and fennel have the same effects as licorice?

In the US, many so-called black licorice candies actually use anise flavoring (anise oil), which tastes very similar to licorice root. Other herbs with a black licorice flavor are star anise and fennel. These do not have the same dangerous effects at high levels like licorice root. These are good alternatives for anyone concerned about consuming too much licorice. Read the ingredients to know for sure which is used.

The bottom line is, while most people aren't in danger of over consuming black licorice, those who love it may be, in addition to glycyrrhizic acid being potentially present in products of which we aren't aware. These products can be riskier for people who already have a heart condition, like high blood pressure or chronic edema. Always check ingredients and know where it's found. While heart failure and death is extremely rare due to licorice ingestion, it can and does happen.

If you're concerned about your potassium levels, be sure to check out our high potassium recipes archive!

You know that sleeping long enough and well enough is important. If you don't get enough sleep, you feel groggy and have a hard time getting through the day. You know it can impact your ability to operate a motor vehicle and your ability to think clearly at work. But do you know not getting enough good quality sleep can lead to heart problems? The link between sleep and heart disease is clearer than ever, and yet, people are sleeping less than ever!

How much should you sleep to prevent heart disease?

The National Sleep Foundation recommends 7-9 hours of sleep per day for adults (1). While this is a recommendation for healthy people, it is no different to prevent heart disease or myriad other conditions.

Yet, more than a third of the US adult population report sleeping less than 7 hours per night (2). How many hours of sleep do you usually get?

How does sleep prevent heart disease?

While there's not a consensus on exactly how this works, we do know that a lack of sleep can interfere with many bodily processes. Sleep deprivation can interfere with glucose metabolism, which can lead to insulin resistance, increasing your risk for both type 2 diabetes and heart disease (3).

It is also well known that sleep deprivation can increase hunger and appetite, leading to increased eating, and usually, weight gain. People with overweight or obesity are also at an increased risk of heart disease. Being overweight or obese can also increase your risk for developing obstructive sleep apnea, which further disrupts restful sleep, and increases the risk for heart disease (4).

Sleep deprivation has been associated with myocardial infarction (5), coronary heart disease (6), high blood pressure (7), and stroke (8).

How to Get a Good Night Sleep

There are many reasons why people might not sleep as much or as well as they should. However, there are two main categories: lifestyle choices and medical conditions. Lifestyle choices are things like not eating well, lack of exercise, using excessive caffeine or alcohol, and device use. Medical conditions like insomnia, COPD, and sleep apnea can directly interfere with sleep, while a variety of medications for other conditions may also contribute to sleep disturbances.

Sometimes, medications are needed to allow for more restful sleep, but here are some ways to help yourself get a better night sleep without (or in addition to) medications:

• Don't nap during the day. Even if you feel very tired, napping can interfere with your ability to fall asleep at night.
• Create a relaxing bedtime routine, and do it every night. This will not only help you to relax, it will cue your body to start gearing down for sleep.
• Turn off screens about an hour before bedtime (ideally two hours). The blue light emitted from devices can interfere with your circadian rhythm. You can also change the settings to "night shift" mode after a certain hour. "Screens" include TVs, computer monitors, laptops, tablets, and phones.
• Do something relaxing right before bed, like reading a book or magazine, taking a warm bubble bath or shower, or meditating. Avoid activities that may agitate you, like reading the news, watching an action movie, or having an argument with your spouse.
• Avoid caffeine in the evening. Caffeine has a long half life, meaning it can have an effect for hours after you consume it, even if you don't feel "amped up". Some people also just take longer to metabolize it. Try cutting caffeine off around 2 PM and see how you feel.
• Avoid using alcohol to help you sleep. Having a drink in the evening is fine, but drinking more in effort to get to sleep will usually backfire. Alcohol-induced sleep is not restful or restorative sleep.
• Keep your bedroom neat and tidy. Clutter can induce anxiety, which is not the emotion you want right before bed!
• Keep your bedroom cool at night. Around 65 degrees Fahrenheit is considered an ideal sleeping temperature.
• If you're having trouble sleeping, and keep tossing and turning in bed, get up and go do something relaxing for a bit. Try not to turn on lights or devices during this time. Perhaps try meditation, journaling, or reading a book (with low light if needed). Then return to bed when you feel sleepy.
• Exercise regularly, but not within 2 hours of bedtime if you have trouble falling asleep afterward. Start with going for a walk if you're not sure where to start.
• Have a snack with healthy carbohydrates. Carbohydrates are needed to produce serotonin, a hormone that helps with sleep. Try something like a banana or other fruit, whole grain toast with peanut butter, a glass or milk, or some popcorn. A small snack only, as having a full stomach can inhibit sleep.
• Try not to eat within 2 hours of bedtime. If you must, make it a small snack (recommendations in previous bullet), so you're not disrupting your sleep with a full stomach.
• If you struggle with ruminating thoughts as you try to fall asleep, keep a notebook and pen beside your bed. When a thought crosses your mind, write it down, with the promise to revisit it in the morning. This can help symbolically get it out of your mind.
• Practice relaxation techniques throughout the day such as deep breathing, yoga, meditation, and visualization. These can also be included as part of your nighttime routine. 

If you continue to have trouble getting to sleep or staying asleep, make sure to see your doctor. Do you have any tried and true methods to getting a good night sleep? Do you have a question about sleeping well? Let me know in the comments.