HeartBeat

AVOID THESE AT A RESTAURANT
If you’re trying to eat healthfully, a restaurant can
be a minefield. But when you know the common
pitfalls, you’ll know how to steer clear.
Bottomless breadbasket. How does one pass
up warm bread (and butter)? Don’t let it on
the table. When the server brings the
bread, politely say no.
Giant portions. A single restaurant
dinner can easily account for an entire
day’s worth of calories if you aren’t
careful. Share a meal or request a
to-go container when you order so
you can save half from the start.
Salad dressings. Salads are healthy,
right? Unfortunately, restaurant salad
dressings are often laden with fat and
sodium. Your best bet is to ask for
olive oil and vinegar and dress the
greens yourself.
54% OF AMERICANS OLDER
THAN 18 ARE DRINKING
COFFEE EVERY DAY.
PEOPLE WHO DRINK MODERATE
AMOUNTS OF COFFEE (ABOUT
1–3 CUPS) HAVE LOWER RISKS
OF CARDIOVASCULAR DISEASE,
CERTAIN CANCERS, PARKINSON’S
DISEASE AND TYPE 2 DIABETES.
Source: National Coffee Association
Meditate Anytime,
Anywhere
Meditation is a great way to lower stress and
improve your health. If you’re struggling
to make time, don’t fret. Even five to 10
minutes a day will provide a benefit. Check
out these tips for meditating on the go.
Don’t worry about the location. As long
as you can find a few uninterrupted
minutes, you can meditate. Your desk,
your parked car or the park across the
street will all work fine.
Use earplugs. They can help drown out
excess noise so you can focus.
Download an app. Peruse your app
store for programs that provide guided
meditation.
Take a walk. Use this as an opportunity to
meditate—move slowly and deliberately,
and savor your senses, taking in all the
sights, sounds, smells, tastes and feelings.
FIND YOUR OWN
OMMM …
To discover more about
meditation, go to phc.org
and click “Health Resources.”
READ ON YOUR TABLET OR PHONE: PHC.ORG/HEARTBEAT 7