No Heart Left Behind

Smoking and Obesity

You've been working on improving your food choices, physical activity and stress. This week, you and your coach will be talking about two more modifiable risk factors: smoking and obesity. While it's not possible during this program to make significant changes in either area, you can learn about their link with heart disease and seek out resources for future action, as needed.

Kick the habit

Smoking is the single most preventable cause of death in the United States. If you're a non-smoker, that's terrific! Be sure to limit your exposure to other people's tobacco smoke.

If you smoke and are ready to quit, it may take several attempts, but when you stop smoking—no matter how long you’ve smoked—your risk of heart disease and stroke starts to drop.

If you want to quit, there are a variety of approaches you can take. The Delaware Quitline is a toll-free service available for free to any Delawarean over age 18. Call 866-409-1858.

Lighten your step

If you’re overweight, you’re not alone. In Delaware, about two thirds of adult residents are carrying around excess weight. Fad diets don't work. To be successful, adopt healthy habits over time.

If you need help losing weight, Christiana Care offers a variety of weight-management programs that can help you, even if you have failed many times before. Your health care provider or a registered dietitian can also offer assistance.

It's all about the balance between "calories in" and "calories out." Eating sensibly and moving more are key ingredients for successful "waist management."

Simple ways to cut out 100 calories from foods

In place of 2 cups of whole milk, drink 2 cups of 1 percent milk.
Instead of 1 tablespoon of mayonnaise on your sandwich, use mustard.
Switch from 1 cup of regular soda to 1 cup of diet soda.
Use 1 tablespoon of salad dressing for your salad instead of two.
Use 1 tablespoon of lowfat sour cream instead of 1 tablespoon of butter on your baked potato.
Order the small fries instead of a medium at a fast food restaurant.
Substitute 2 tablespoons of fat-free cream cheese for 2 tablespoons regular on bagels or toast.
Use a cooking spray in place of butter or margarine when stove-top cooking.
Put lettuce, tomato, onion and pickles on your burger and skip the cheese.
Choose 1 cup of 1 percent cottage cheese instead of full fat (4 percent) cottage cheese.
Dish up a half cup of lowfat frozen yogurt instead of a half cup of premium ice cream.
Eat two cookies instead of three.
Select diet flavored iced teas instead of regular iced tea.
Use fresh lemon to season fish instead of 2 tablespoons tartar sauce.
Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.

Simple ways to burn an extra 100 calories with activity

Cycling for 10 minutes.
Video workout for 10 to 15 minutes.
Brisk walking for 15 minutes.
Stair climbing for 15 to 20 minutes.
Dancing for 20 minutes.
Swimming for just 10-15 minutes.
Play Basketball for 15 minutes.
Jog through water for 10 minutes.
Jumping rope for 10 minutes.
Ice skating for 15 minutes.
Walking the dog for 20 minutes at a brisk pace.
Use the elliptical for 10-12 minutes.
Rowing machine for about 12-13 minutes.
Stair step machine for 15 minutes.
Yoga for 20 minutes.

Your activities for this week:

If you smoke: Think about all of the benefits associated with quitting. Jot these down on an index card, and review it frequently. Consider resources available for assistance.
If you are overweight: Move away from the fads and gimmicks, and set out on a sensible approach that involves changing your food and activity habits. Check into resources that can help.
Take the Portion Distortion Quiz to learn how serving sizes have really grown over the years.
Keep working on getting regular physical activity and making healthier food choices, and keep tracking your progress. The goal for physical activity is to get at least 30 minutes of activity, five or more days per week, for a total of 150 minutes per week.
Attend the COPP Keep Moving Lesson and Zumba Fitness Class (see schedule).

Weekly review question

Q: Name two modifiable risk factors for heart disease.

A: Smoking and obesity.