Happy Holidays! May They Be Filled with Heart Healthy Fun! ❤️

Dr. Fuhrman sent this email to their subscribers on December 23, 2024.

Happy Holidays James!

The Doctor Is In

The holidays are a time of joy and celebration, but they can also bring unique challenges for your heart. Did you know that more heart attacks occur between December 25th and January 1st than any other time of year?

Recreating and celebrating with unhealthful food and alcohol results in millions of needless deaths. Repeated days of overindulgence can create the perfect storm for a cardiovascular emergency.

But don’t worry – there’s good news. You have the power to feel at peace and protect your heart and enjoy the season to its fullest.

Let me show you how.

Heart-Saving Holiday Tips

1. Celebrate with Nutrient-Dense Foods

Your holiday meals can be both delicious and health-promoting. Focus on Nutritarian recipes packed with greens, beans, onions, mushrooms, berries, and seeds (G-BOMBS). These foods flood your body with protective nutrients, lower inflammation, and boost your energy.

Pro Tip: Start every day with a big green salad and make festive Nutritarian dishes, without harmful ingredients. We’ve got hundreds of recipe ideas for you, some below. Have fun, be daring mixing fruits and nuts with beans and vegetables and let your creative juices flow.

2. Stay Active, Stay Joyful and Go To Bed on Time
Movement is your ally during the holidays. A brisk walk after meals, some strength exercises every day, even if just 5 minutes and dancing to music after dinner. Don’t eat to fullness, as you want to be comfortable with your fun activities, not full and sluggish. Being active helps you avoid overeating. Remember, every little of activity bit adds up. And come up with games and activities for fun, that do not involve eating.

Quick Fix: Trade screen time for an early bedtime. Keep your bedtime consistent through the holidays. Sleep is one of the best gifts you can give to yourself and your heart!

3. Stress Less, Laugh More, Love More
.

Family Fun: In the Fuhrman household, we love playing Fish Bowl, Salad Bowl), or Charades after dinner. And we are getting ready with our craziest, silliest and stupidest dance moves! Look up Martin Short, Steve Martin or Pee Wee Herman for some ideas. What fun games do you play during the holidays?

Try This Recipe: Creamy Mushroom Soup

A nutrient-rich, cozy dish perfect for chilly evenings.

Smart Holiday Supplementation

Even with the best diet, your body can benefit from extra support during the holidays. Here are my top recommendations:

Complete Greens: A nutrient-packed blend of vitamins, minerals, and greens to keep you energized.
DHA+EPA Purity: Omega-3s to protect your brain and heart.
Calm Biotect: Helps manage stress and promotes restful sleep.
LDL Biotect: Plant sterols and amla to support healthy cholesterol levels.

Shop Heart-Healthy Supplements Now →

Add These Superfoods to Your Holidays

Berries: Packed with antioxidants to reduce inflammation and blood pressure.
Nuts & Seeds: A handful daily can lower cholesterol and support heart health.

Small Steps, Big Impact

This holiday season, small intentional changes can make all the difference.

Choosing nutrient-rich meals, staying active, and managing stress will keep your heart strong and set the stage for a vibrant New Year.

Listen In: Eat to Live Podcast – Putting Your Heart First This Holiday Season

Let’s make this season your healthiest yet.

Wishing you a holiday filled with love, joy, and vitality,
Joel Fuhrman, M.D.

P.S. Ready for more tips? Check out my Heart Heath for a step-by-step guide to protecting your heart this season!

REFERENCES

1. Lacroix S, Rosiers CD, Tardif JC, Nigam A. The role of oxidative stress in postprandial endothelial dysfunction. Nutr Res Rev 2012, 25:288-301.

2. Nakamura K, Miyoshi T, Yunoki K, Ito H. Postprandial hyperlipidemia as a potential residual risk factor. J Cardiol 2016, 67:335-339.

3. Vogel RA, Corretti MC, Plotnick GD. Effect of a single high-fat meal on endothelial function in healthy subjects. Am J Cardiol 1997, 79:350-354.

4. Faresjö T, Strömberg S, Jones M, et al. Elevated levels of cortisol in hair precede acute myocardial infarction. Sci Rep 2020, 10:22456.

5. Schwartz BG, French WJ, Mayeda GS, et al. Emotional stressors trigger cardiovascular events. Int J Clin Pract 2012, 66:631-639.

6. Ikäheimo TM. Cardiovascular diseases, cold exposure and exercise. Temperature (Austin) 2018, 5:123-146.

Questions?
Contact us here.
8 Bartles Corner Road Suite 106 Flemington, NJ 08822
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Text-only version of this email

DrFuhrman.com DrFuhrman.com Happy Holidays James! The Doctor Is In The holidays are a time of joy and celebration, but they can also bring unique challenges for your heart. Did you know that more heart attacks occur between December 25th and January 1st than any other time of year? Recreating and celebrating with unhealthful food and alcohol results in millions of needless deaths. Repeated days of overindulgence can create the perfect storm for a cardiovascular emergency. But don’t worry – there’s good news. You have the power to feel at peace and protect your heart and enjoy the season to its fullest. Let me show you how.Heart-Saving Holiday TipsCelebrate with Nutrient-Dense Foods Your holiday meals can be both delicious and health-promoting. Focus on Nutritarian recipes packed with greens, beans, onions, mushrooms, berries, and seeds (G-BOMBS). These foods flood your body with protective nutrients, lower inflammation, and boost your energy. Pro Tip: Start every day with a big green salad and make festive Nutritarian dishes, without harmful ingredients. We’ve got hundreds of recipe ideas for you, some below. Have fun, be daring mixing fruits and nuts with beans and vegetables and let your creative juices flow. Stay Active, Stay Joyful and Go To Bed on Time Movement is your ally during the holidays. A brisk walk after meals, some strength exercises every day, even if just 5 minutes and dancing to music after dinner. Don’t eat to fullness, as you want to be comfortable with your fun activities, not full and sluggish. Being active helps you avoid overeating. Remember, every little of activity bit adds up. And come up with games and activities for fun, that do not involve eating. Quick Fix: Trade screen time for an early bedtime. Keep your bedtime consistent through the holidays. Sleep is one of the best gifts you can give to yourself and your heart! Stress Less, Laugh More, Love More Stress can always take a toll on your health. We cannot get enough reminders to be mindful. That means, the number one way to remove stress is to have compassion for all people and keep our ego in check. Peace comes to our own heart, when we are not looking for praise, importance and special treatment from others. Nobody can hurt your feelings, when you give up your need to be approved of and your mission and purpose changes to simply enjoy the experience of living and love others. You are set free to be you, to have fun and appreciate each other without expectations. It is too difficult to eat healthfully during the holidays when you need others to judge you favorably, and you get disapproval for not joining their binge on self-destructive foods. Let’s all work on this issue this holiday season—have compassion for yourself and others—and don’t be stressed out by disapproval from being uniquely you or let it derail your desire to stay healthy. Learn more about this critical concept on our Eat to Live podcast.Family Fun: In the Fuhrman household, we love playing Fish Bowl, Salad Bowl), or Charades after dinner. And we are getting ready with our craziest, silliest and stupidest dance moves! Look up Martin Short, Steve Martin or Pee Wee Herman for some ideas. What fun games do you play during the holidays? Try This Recipe: Creamy Mushroom Soup A nutrient-rich, cozy dish perfect for chilly evenings. Click here for the recipe. Creamy Mushroom Soup Smart Holiday Supplementation Even with the best diet, your body can benefit from extra support during the holidays. Here are my top recommendations:Complete Greens: A nutrient-packed blend of vitamins, minerals, and greens to keep you energized. DHA+EPA Purity: Omega-3s to protect your brain and heart. Calm Biotect: Helps manage stress and promotes restful sleep. LDL Biotect: Plant sterols and amla to support healthy cholesterol levels.Shop Heart-Healthy Supplements Now → Add These Superfoods to Your HolidaysBerries: Packed with antioxidants to reduce inflammation and blood pressure. Nuts & Seeds: A handful daily can lower cholesterol and support heart health.Small Steps, Big Impact This holiday season, small intentional changes can make all the difference. Choosing nutrient-rich meals, staying active, and managing stress will keep your heart strong and set the stage for a vibrant New Year. Listen In: Eat to Live Podcast – Putting Your Heart First This Holiday Season Let’s make this season your healthiest yet. Wishing you a holiday filled with love, joy, and vitality, Joel Fuhrman, M.D. P.S. Ready for more tips? Check out my Heart Heath for a step-by-step guide to protecting your heart this season! REFERENCESLacroix S, Rosiers CD, Tardif JC, Nigam A. The role of oxidative stress in postprandial endothelial dysfunction. Nutr Res Rev 2012, 25:288-301. 2. Nakamura K, Miyoshi T, Yunoki K, Ito H. Postprandial hyperlipidemia as a potential residual risk factor. J Cardiol 2016, 67:335-339. Vogel RA, Corretti MC, Plotnick GD. Effect of a single high-fat meal on endothelial function in healthy subjects. Am J Cardiol 1997, 79:350-354. Faresjö T, Strömberg S, Jones M, et al. Elevated levels of cortisol in hair precede acute myocardial infarction. Sci Rep 2020, 10:22456. Schwartz BG, French WJ, Mayeda GS, et al. Emotional stressors trigger cardiovascular events. Int J Clin Pract 2012, 66:631-639. Ikäheimo TM. Cardiovascular diseases, cold exposure and exercise. Temperature (Austin) 2018, 5:123-146.Twitter Facebook Instagram YouTube Questions? Contact us here. 8 Bartles Corner Road Suite 106 Flemington, NJ 08822 Ⓒ 2024 | All rights reserved. | Unsubscribe |

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