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HOW TO GET AND
Holidays and Beyond
Free healthy eating and physical activity guide
by Toiya Honoré
he holidays are upon us, and for changes in your diet; you'll be surprised Participants start small and build strength
most that means good company at how much you can do to improve your and endurance over 90 days to encourage
and lots of good food. nutrition. The site includes videos of making exercise a habit. Participants are
Unfortunately, all too often we end up professional chefs preparing tasty, encouraged to plan for 150 minutes of
with a few extra pounds on our healthy meals from the American Heart moderate-intensity physical activity a
waistlines. Being overweight puts us at Association/ American Stroke week and can choose one of two
increased risk for heart disease, stroke Association’s “49 Healthy Soul Food workouts. The first focuses on working
and other risk factors such as high blood Recipes” cookbook. While you’re at it, out at a gym or workout facility. The
pressure, diabetes and high cholesterol. browse the Nutrition Center for articles second has advice for working out at
A great way to avoid these risks is to and tools for healthier eating. home or in a hotel.
burn more daily calories than you take in Also, whether in the gym, at Ladies, are you letting
with physical activity and healthful home or on the road traveling, your hair come between you
eating. The sooner you get started, the learn how to make physical and a healthy lifestyle?
better, so why not start now and make a activity a daily habit with the Exercising is great for your
pact with your family and friends to be Association’s FREE online health. But it's not so great
health conscious during the holiday exercise program. Through the on your hair. So, to help you
season and beyond. Power Fitness Plan, get fit and look fabulous, we
The American Heart Association/ participants are guided have partnered with stylist
American Stroke Association can help through daily exercises for 12 Krystal Landfair to give you
you begin. Available FREE online from weeks to help reduce the risk tips that will help keep your
the Association’s Power To End Stroke of heart disease and stroke. hair looking good while
cause campaign is a Healthy Eating “We’ve included a lot of working out.
Guide. The guide includes tips for variety so participants don’t get bored,” If you're prone to sweating, don't work
reducing your caloric intake and may be said Andrea “Dre” Nichols-Everett, the out with your hair under a scarf or hats
referenced for holiday and daily meals. certified fitness expert who created the this only causes more irritation to your
Good nutrition is essential for your plan. “The plan begins with light cardio finished results by locking in moisture,
family's health. Explore the Power to build endurance, then weights are leaving your hair wet. Cotton scarves,
Nutrition Plan and start making small added to increase lean muscle mass.” hats and headbands, can cause friction on
PT_HOLIDAY_Final:PTSRRING_ 11/13/11 9:47 AM Page 45
your hairline that which over time weekly workout plan. It's important to
leads to breakage. If you use note that the base of your hair
something to hold your hair in place, extensions should be completely dry
make sure it's made of satin or silk - before styling in any manner.
materials better suited for your hair.
Schedule a training session with
your salon hair care professional to
create a style that works for your life
- one that includes your workout
schedule. Schedule this appointment
on the last day of your workout week
to allow the stylist to see your hair at
its worst to help to get the most
longevity from your style. If you plan
to maintain your haircare you may
want to use a professional hair care If you wear your hair natural but
line and styling tools to help you pressed, tie a two-inch wide satin
obtain salon quality results for a band around the hairline while
longer period. working out and leave it in place until
If you wear your hair in a straight the hairline dries; this will help keep
style, wrapping it up with a breathable that area smooth.
hair net works best. This keeps your Hair accessories are your friend.
hair in place, while allowing the Hats, scarves, headbands, ponytail
perspiration and heat created at the holders, barrettes and clips can rescue
scalp area during your workout to and update your style after a workout.
escape. It's also best to keep your hair Stop fighting your hair. If it curls up
tied up until your scalp area has fully after your workout, use a product that
dried. will help enhance and manage your
If you wear a curlier style, pin curling curl and go with it. If it falls flat, try a
your hair while you exercise and product to create the lift you want.
leaving them in place until your scalp Make your hair and your workout
dries will help your curls' durability. work for you. Remember, it's about
If you workout in ponytails, be sure to being healthy - that's what makes you
move the position of the ponytail beautiful.
around; keeping your ponytail in the Heart disease is the number one
same spot may cause breakage over cause of death and stroke is the
time. number three cause of death for all
If you wear hair extensions, Americans, and African Americans
thoroughly rinse and shampoo your are at increased risk due to high
scalp area on the last day of your incidences of high blood pressure,
diabetes and obesity. Find out how
healthy you really are by completing
the My Life Check quiz at
powertoendstroke.org. Through the
tool, you will find out how close For more information and tools to help you to get and
you are to ideal health and receive stay healthy, visit powertoendstroke.org. Power To
information to help you improve End Stroke is nationally sponsored by the Bristol-
problem areas. Myers Squibb/Sanofi Pharmaceuticals Partnership.
Visit americanheart.org for additional information
about heart disease and stroke.
Toiya Honoré is Senior Communications Manager at
the national center of the American Heart
Association. She is currently supporting initiatives
that reach African-American audiences