03-14-2012
11:00 AM
244 Loves
Did you know March is Nutrition Month? Eating Healthy on the Go is a series to help highlight healthy choices while you're traveling, brought to you by a variety of our great Southwest Employees! Eating healthy at the airport can be a challenge, but with the right combination of foods, you can make any situation work for you.
Breakfast
The smell of fresh cinnamon rolls is hard to hide from at the break of dawn – but steer clear. That one little craving can cost you up to 800 calories. Many of the restaurant chains offer oatmeal, bagels, or English muffins, just watch the portion sizes and pick lean meats.
Lunch
When you need something quick before that flight, go for a grilled chicken sandwich on whole-grain bread or grab a whole-grain veggie pizza slice. If your pizza options are limited, ask for as many veggies as possible on a thin crust. Salads are a great choice for lunch on the run, but remember to watch the dressings and portions because it is possible to order a 1200 calorie salad if you’re not careful!
Dinner
Eating dinner at the airport can be a drag when you’re looking for that home cooked meal. Go for an option like chicken fajitas with black beans and brown rice, but avoid the sour cream. At some locations, you might even be able to find a healthy rice bowl, a broth based soup, or grilled salmon. Add steamed vegetables or a side salad and you’ve got a pair!
Snacks
Snacks are a great bridge between meals to keep you from overeating at the next one. At the airport, go for fresh fruit, granola bars, and trail mix.
Plan Ahead
Go online to your favorite airport eatery and check out the nutrition information for your top healthy picks or visit http://www.eatright.org/public/!
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02-28-2012
04:51 PM
302 Loves
Love has been in the air all month long and we’ve all spent a great deal of time showing others how much we care! Now it’s your time to learn how to LUV your heart by knowing these 5 numbers to help you improve or maintain your current heart health.
5 Numbers Everyone Should Know Weight A healthy weight range keeps your heart from working too hard. Use a BMI calculator like the one on the CDCs website to determine your healthy weight range. Although BMI calculations may be inaccurate for a bodybuilder, they’ll work for most of us! Waist Circumference Get out your hidden tape measure and check out your current digits. Aim for this healthier goal: Women: 35 inches or below Men: 40 inches or below Blood Pressure Uncontrolled blood pressure can lead to heart attack or stroke. Keep those numbers below 120/80! If you’re currently taking blood pressure medications remember to take those consistently, watch your daily sodium, and remember some cold and flu medications can raise blood pressure or even interfere with your medications –talk to your doctor or pharmacist about what solutions are best for you. Cholesterol Cholesterol levels can be quite confusing since there is several numbers involved, so use these helpful tips below. LDL, the “Lousy” cholesterol, should be below 100. HDL, the “Happy” cholesterol, should be 60 or above. Triglycerides should be below 150. Glucose (aka Blood Sugar) A fasting glucose should be 99 or below to avoid the risk of becoming diabetic. If you’re currently diabetic, continue to monitor your glucose and consistently take your meds! Are your numbers not feeling the LUV? Try these simple (and not so simple) tips to lower your scores and LUV your heart: More Food, Less Calories! That’s right—you can eat more food and still eat less calories. Just by selecting low fat, low sodium, nutrient dense food, you can lower your numbers. Move More! Get at least 30 minutes of moderate activity most days of the week. You can even break it up into 10 minute sessions – just move! Manage Stress! Use the Employee Assistance Program, an organizer service, or even attend a Yoga class to help you manage that stress. Stop Smoking! Many resources are available in your community, online and over the telephone to help you quit. Talk to your doctor before starting any nicotine replacement therapy. For more information on LUVing your heart, check out www.heart.org
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