HealthierU Webinar: Heart Health with Sarah Keegan

Annalisa Davenport Author

02/12/2025 Added

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The Assistant Director of Employee Wellness, Annalisa Davenport, will be joined by Sarah Keegan, a Register Dietitian from Nebraska Medicine, in a 45-minute discussion on Heart Health!

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[00:00:00.000]fine. So why don't you go ahead and we're going to jump right in. Why don't you go ahead and tell
[00:00:08.140]us a little bit about yourself, kind of maybe what got you into the field. And then maybe it's
[00:00:14.160]just something else that you want to talk about in regards to your current profession.
[00:00:18.120]Thanks. Yeah. So I've been a registered dietitian now for, I think going on like 18 years ish,
[00:00:27.920]and have been fortunate to have my career within Nebraska medicine connected in some way the whole
[00:00:35.020]time, which is nice because I'm pretty much 99% remote at this point, still in Nebraska,
[00:00:41.780]but North Central Nebraska. So helping that rural area as well. My main kind of expertise area is
[00:00:53.240]diabetes and prediabetes. And that's been,
[00:00:57.840]kind of my focus over the last about 10 to 12 years. Worked some inpatient when I was first
[00:01:07.180]starting out and then really noticed that I wanted more of a relationship with the people
[00:01:12.700]I worked with. So getting to see maybe some more follow-ups and follow through. And so that's when
[00:01:18.300]I transitioned to outpatient. And then in the outpatient world, I had more of a population of
[00:01:25.160]people with diabetes.
[00:01:27.760]More focus on weight management. So a little bit more kind of pre-diabetes focused and then decided,
[00:01:35.060]all right, I like this. I want this to be my specialty. And then I got credentialed as what is
[00:01:41.120]now a certified diabetes care and education specialist. With that, that encompasses a lot
[00:01:48.780]of diabetes, pre-diabetes focus, but also general health well-being for people. So yeah, that's kind
[00:01:57.680]of my area of love and nutrition. How did I decide to become a dietitian? My family is strong in the
[00:02:05.800]health field. So I didn't really know anything else. And I thought I was going to do nursing
[00:02:13.340]because my mom and sister are both nurses. And I kind of did some job shadowing once I was an
[00:02:19.500]undergrad. I was like, no, this isn't it. And found out that nutrition was a profession. And
[00:02:27.600]just started a couple of classes. And interestingly, I was one of the last classes
[00:02:33.680]that started at the University of Nebraska Omaha, and they cut the program. And then we had a group
[00:02:40.140]that commuted to Lincoln to finish up. So yes, I am started in Omaha, but an alum of Lincoln.
[00:02:46.140]There you go. There you go. So for today's topic, we are going to kind of
[00:02:52.220]discuss a little more detail regarding heart health, since it is
[00:02:57.520]National Heart Health Heart Awareness Month. They tied that in very nicely with February with
[00:03:03.160]being Valentine's Day and whatnot. But obviously within your work, and though you have that big
[00:03:09.380]focus on the pre-diabetes, the weight management, when it comes to heart health, really just kind
[00:03:15.360]of diving into today's topic, how much of a role does diet have when it comes to heart health?
[00:03:20.760]Let's just say maybe in comparison to someone who's just predisposed to someone within
[00:03:27.440]their family having heart conditions, but really how much of a role does diet play in this?
[00:03:31.780]Huge. To answer just bluntly, yeah, huge. So diet and lifestyle, so that includes
[00:03:40.220]other pieces of our health too, plays kind of the main role. Even when we're predisposed
[00:03:47.780]genetically, have a family history of heart disease, we still have to include the foundation of
[00:03:57.360]diet and lifestyle. So that could be activity, that could be like smoking cessation,
[00:04:02.280]stress management. When I say lifestyle, that includes everything. But yes, the diet piece,
[00:04:09.460]whether you're predisposed, family history, and or kind of a new outcome for somebody,
[00:04:18.300]diet is kind of the number one modifiable risk factor. So when we take the
[00:04:27.280]things out that we have some control over, I hate to use the word control, but
[00:04:32.240]things that we can work on versus things that we can't that are out of our hands.
[00:04:36.860]Okay, that's number one. Okay, so let's just say you have a client that comes in, and they let you
[00:04:44.840]know that they have some family history with some heart issues. And you know, with their current
[00:04:49.320]diet and lifestyle plan that they're a little concerned in regards to their diet, what are
[00:04:53.740]some of the main, you know, points that you're looking for when you're discussing
[00:04:57.200]with them when they're, when you're looking at kind of regular diet habits, what are some of
[00:05:00.960]the key things you're looking at? Yeah. So we kind of think of that as a nutrition assessment
[00:05:06.040]when we're assessing somebody, it's very individualized. Um, so I can kind of go,
[00:05:10.080]you know, I'll say a little bit that, and then I'll give maybe some general guidelines as well.
[00:05:13.640]Um, try to find out what's actually happening, um, throughout their day, what their preferences are,
[00:05:20.840]what their food choices are, what the amounts of intake is, what their beverage intake is.
[00:05:27.120]And then seeing if there's which, which areas they might be, you know, it's doable for them
[00:05:35.640]to make some changes. So that might be decreasing like sugar, sweetened beverages. It might be
[00:05:41.320]decreasing higher fat food choices. And there, there could be that decrease piece, but the focus
[00:05:50.360]I like to put on is like what to increase. And then we'll see other things naturally decrease.
[00:05:54.960]So for instance,
[00:05:57.040]let's take fat for instance, if I'm not going to say you can't have fried foods, right. But it
[00:06:02.400]might be like, could we incorporate some other foods that are just naturally they're lower in
[00:06:08.720]fat or good sources of fat? You know, number one thing comes to mind is sardines do, but most
[00:06:14.640]people won't eat those, um, salmon. Um, if we like, Hey, if you could eat salmon a couple
[00:06:20.700]times a month, you know, if we're replacing, um, a burger with salmon a couple of times a
[00:06:26.960]month and create positive change there. Um, so yeah, what their current intake is and then where
[00:06:33.300]we can make changes. Do we want to dive into some of those changes? Yeah. Absolutely.
[00:06:39.740]Conversation you think? Okay. So main focus will be on incorporating healthy fats. So those are
[00:06:48.120]unsaturated fats, um, things like that we find naturally in fish, nuts, seeds, oils,
[00:06:56.880]um, so we want to increase those and we naturally, then we want that like decrease in saturated fat
[00:07:04.060]or solid fat. That's the fat that we find mostly in animal products, sometimes in, um, kind of
[00:07:11.560]processed items as well. The easiest way to explain that as like the solid, like the white in hamburger
[00:07:18.440]or steak or the skin of chicken is a, is a solid fat. So I want to decrease those, um, those saturated
[00:07:26.800]fats. The other nutrient, um, that's super important in heart health is dietary fiber.
[00:07:32.400]So focusing on increasing dietary fiber, those naturally found in our vegetables,
[00:07:39.520]our fruits, and then grains. So whole grain, that's where you kind of think
[00:07:44.340]historically white bread versus whole grain bread, lots of different levels of that too.
[00:07:50.800]And can you maybe go into like a little bit of an explanation as to how fiber
[00:07:56.720]plays a role in this? Because I feel like that's something that a lot of people don't know about.
[00:08:00.660]Yeah. A lot of people don't know what fiber is. You kind of think fiber, oh, that's celery,
[00:08:06.780]because it has like those fibrous strings in it, right? It does have some fiber, right?
[00:08:11.580]But all vegetables do. So fiber is a component or structure that's like a carbohydrate,
[00:08:21.460]but it's like, it's a whole component. So if we think of,
[00:08:26.640]a kernel of corn, you have the whole, that's a grain product. You have the whole grain.
[00:08:31.260]You think of an oatmeal, you have the whole oatmeal. But if we refine those things, we break
[00:08:37.860]them down, we take out those good fibers. So we're taking out kind of those good structure.
[00:08:42.900]What fiber does for us heart health wise, it breaks down to what's called short chain fatty acids,
[00:08:49.860]which sounds bad. Fatty acids doesn't seem like we want those, but they actually help remove the
[00:08:56.560]fat in our blood. So they're going to carry out the solid fats of like cholesterol from our blood.
[00:09:04.500]So then it's going to naturally help our heart health. It's going to do that. We might see that
[00:09:10.400]in like a cholesterol panel. We can see those decreases. It also shows to manage or keep our
[00:09:18.580]blood sugars lower, which in turn keeps us more full. So we tend to overall eat less as a next,
[00:09:26.480]one other aspect of fiber. Another thing is it does is it decreases inflammation some,
[00:09:32.660]and that's kind of like the, some of the antioxidants found in fiber and just the way
[00:09:37.820]fiber works too, by promoting that lower, the lower fat, like it's carrying out into the bad
[00:09:46.420]fats. It's nourishing the healthy bacteria in our gut. So it's doing a lot of really good things
[00:09:52.840]from like gut health to satiety.
[00:09:56.400]To heart health, I'd say is what fiber is doing.
[00:10:00.180]I always feel like we see, and I think now more, we're learning a little bit more like the benefits,
[00:10:05.700]the true benefits of fiber. But I really feel like for a long time, it was just always attached
[00:10:09.980]to the idea of like, oh, it's, you know, it's talk about in nursing homes or the older population
[00:10:14.440]needs more fiber where it seems like all actuality, every age group, every kind of stage of life
[00:10:19.600]would benefit from getting ample amounts of fiber. But when you learn that, you know,
[00:10:24.340]where are you getting these naturally occurring fibers?
[00:10:26.320]From, and you see that people aren't getting enough fruits and vegetables and these natural
[00:10:29.920]occurring fibers, some things are beginning to make a lot of sense of like, oh, the things
[00:10:33.640]that we tend to eat often that are quick and easy and accessible may not have ample amount
[00:10:38.460]of fiber. And so they just kind of, you know, it builds, it kind of answers a lot of questions.
[00:10:42.960]But so now in addition to the fiber and like the fats, let's just say someone's taking
[00:10:48.780]a look at their diet when it comes to even like snacks that they're eating.
[00:10:52.820]What are some of the common habits maybe that you're seeing?
[00:10:56.240]Where you might suggest some changes?
[00:10:58.640]Yeah, thinking snacks.
[00:11:00.920]The first thing that comes to mind is just like crackers, cookies, like vending machine
[00:11:06.660]type items, you know, where I'll try to work with and see if it's possible is could we
[00:11:14.540]pick foods from our food groups to be that snack?
[00:11:19.520]So if we're like having a packet of goldfish, could we instead have.
[00:11:26.160]You know, possibly a vegetable, could we have some carrots and hummus?
[00:11:29.780]That's a big change.
[00:11:30.720]So people might not be ready for that.
[00:11:32.200]Could we do crackers and cheese, you know, or picking from the grain food group or
[00:11:37.520]picking from the dairy food group.
[00:11:38.960]And then we can take that a step further and be like, can we do a whole grain
[00:11:42.400]cracker?
[00:11:42.940]So when you're shopping and you're picking out your crackers or cereals or bread,
[00:11:47.060]anything that's made from a grain or is a grain comparing those dietary fiber
[00:11:51.900]amounts.
[00:11:52.380]So if it's less than one or one, and you're able to find one that's
[00:11:56.080]three, like Triscuits and Wheat Thins have three grams of fiber per serving
[00:12:00.520]versus a Club Cracker.
[00:12:01.660]It's like one or zero.
[00:12:03.180]I'm not endorsing any products and not saying that's a picture of hell,
[00:12:08.860]but it's like the next step.
[00:12:10.900]Yeah, no, absolutely.
[00:12:12.620]I think that that kind of, it speaks a lot.
[00:12:14.760]And we've talked about this at an other episode we had where when people start
[00:12:18.720]to track their food, the immediately things that they do is they'll download
[00:12:21.680]the app and then they make these drastic changes to their diet when they
[00:12:26.000]don't even do the first important step after downloading the app,
[00:12:28.760]which is just practicing tracking the food because then they're not even
[00:12:32.520]learning about the habits that they're constantly already doing.
[00:12:35.220]And they're trying to do these drastic change. And next thing you know,
[00:12:38.000]you're probably going to rebound. It's going to be worse than it was before.
[00:12:40.980]So I love hearing the idea of, you know,
[00:12:43.280]we don't want these big drastic changes.
[00:12:45.040]We're not saying you got to sweep your whole diet and start fresh, but it's okay.
[00:12:49.100]Maybe we start with snacks.
[00:12:50.700]Maybe we start with our breakfast and we focus on one thing that we can
[00:12:53.660]substitute, or we spend the first week,
[00:12:55.920]just looking at our diet and saying like, wow,
[00:12:58.160]I didn't realize how many times a week I drink pop,
[00:13:00.720]maybe two or three of those times I'm going to try to substitute water in,
[00:13:04.160]or I'm going to do something where it's a minor change,
[00:13:07.160]but it's into what I'm already doing.
[00:13:09.340]So it's attainable.
[00:13:10.520]And I know that I can do this because it's something that won't drastically
[00:13:14.220]shift my every day and make things seem difficult.
[00:13:17.260]Because the other thing is most of us, I mean, maybe some of us,
[00:13:20.200]of us, but most of us, we're not just buying groceries for one person. A lot of us are buying
[00:13:24.780]for multiple. And so when you try to drastically change a diet and not everyone's on board or it's
[00:13:29.840]not everyone's focus, that's going to shift the household a bit. But I like the idea of like,
[00:13:34.320]okay, can we find like crackers where we're used to getting certain crackers? We just maybe change
[00:13:38.620]their crackers up. And what are the things that we're looking for on that ingredient label?
[00:13:42.440]Let it be fiber that I want to look for when I go grocery shopping to keep in mind. So that's
[00:13:48.580]incredible advice. Thank you. Now, when it comes to beverages, I know you talked a little bit about
[00:13:53.040]those sugary pieces. Are there other things heart healthy wise that we want to keep an ID on?
[00:13:57.220]Yeah, let's come back to that in just a second, though, because I want to point out,
[00:14:01.260]you mentioned earlier, like we were only thinking of like elderly people maybe needing more fiber.
[00:14:05.920]Average consumption of fiber per day is less than 14 grams per day for people.
[00:14:12.160]And this is fiber, not whole grains. So when you see on the front of the package,
[00:14:17.520]that's business marketing. And they might say 22 grams, a whole grain,
[00:14:20.760]that doesn't really mean anything. We can't count whole grains in all of our foods.
[00:14:25.880]So the only thing we really can go from is that nutrition facts label and the grams of fiber per
[00:14:30.740]serving. So if the average American is getting less than 14 grams, you know, see what your
[00:14:37.280]baseline is. I love that you just pointed that out because see what your baseline is and then
[00:14:41.720]make some changes from there. As we want to increase fiber, we usually say to do it slowly.
[00:14:47.400]Cause our stomach, you know, a lot's happening in that gut system. Um, so maybe five grams at a time
[00:14:53.340]do that for a while, and then you could go up another five grams. So it'll take you a while
[00:14:57.960]to get to the overall goal. I usually have people aim for is 30 grams per day of dietary fiber,
[00:15:04.320]but take time doing it. And that can be say crackers. The one thing I hear in the household
[00:15:10.300]pasta, whenever I bring up whole wheat pasta is like my household's not going.
[00:15:15.940]So that's not spaghetti. So it may not be that item, but what items can you,
[00:15:23.820]can you switch out? Could it be wild rice? Could it be adding some barley, some lentils,
[00:15:28.160]some legumes, some garbanzo beans to your salad or black beans? Could it be half whole wheat pasta
[00:15:33.580]and half regular? And then the family doesn't mind it as much things like that. Yeah. Just a
[00:15:38.860]couple of things I wanted to note on there from our conversation so far to beverages.
[00:15:44.480]Yes. So, you know, sugar sweetened beverages. So that's anything like regular, you know,
[00:15:52.920]regular sodas, juices, energy drinks, kind of the top ones that come to mind.
[00:15:58.720]When we have an excess in added sugars, it gets stored. You know, if we have an excess kind of
[00:16:06.820]anything, our body stores that as fat. Fat is kind of one excess body fat is a risk factor for heart
[00:16:14.460]disease. So just because that regular Mountain Dew doesn't have fat in it doesn't mean that it's
[00:16:23.060]not going to affect our heart health in the long run. So kind of want to clarify that just something's
[00:16:28.700]fat free doesn't mean it can still affect our heart health. But the other things that come to
[00:16:36.880]mind are like our creamers, we might put in coffee or our coffees that we might order, they can have
[00:16:44.440]a lot of added sugar or added carbohydrate that comes from that sugar. And also a lot of fat,
[00:16:52.000]a typical like coffee drink, you're going to order if you order it standard is going to come
[00:16:57.540]with like whole milk or cream, they want it to taste the best. Now we can adjust that. So it
[00:17:02.900]could be like maybe you request 2% milk, or you want to do almond milk, it comes to a preference
[00:17:09.440]there, or we can lower or adjust some of those things where you can still have that coffee.
[00:17:14.420]But just know it needs to be included in your total intake.
[00:17:18.240]Yeah, you brought up another very key point and something else that we wanted to cover
[00:17:23.820]at another episode or another presentation was the sneakiness of food marketing and how they
[00:17:30.180]love to just throw certain things on labels. Or, you know, there's there's common catchphrases,
[00:17:35.260]or there's common marketing techniques that people are using or brands will use
[00:17:39.460]to make something seem healthier, or something seem that it's better for you, because they
[00:17:44.400]have this element where in all actuality, when you look at the ingredients list, you know,
[00:17:48.760]you're realizing it's not matching up or that what you thought was one serving was like, you
[00:17:53.900]know, one of the containers actually was four servings. And so when you add everything up,
[00:17:58.240]it still isn't the best. So are there any other things like heart health wise, when you're looking
[00:18:02.680]at, you know, some maybe commonly consumed items that you know, you see quite often,
[00:18:07.540]and then you're like, you may want to really check in on that. I mean, there
[00:18:14.380]are certain like kind of thinking of front of the package claims, there's certain claims that
[00:18:19.940]have been approved to lower cholesterol. So we'll see that like on Cheerios, or oatmeal, you know,
[00:18:28.060]like this item has so much fiber in it, and has been shown to lower your cholesterol. But there's
[00:18:36.700]only like a handful of claims that have actually been FDA evaluated. So yeah, there's lots of things
[00:18:44.360]of the label. And to keep an eye out for right now, they have, I don't know what stage of kind
[00:18:51.120]of our policymakers it's in, but it's putting like a condensed label on the front of the package,
[00:18:57.520]kind of for this reason. I don't know how much I agree with it, though, because
[00:19:02.240]from what I've seen so far, they're not including, they're not including dietary fiber,
[00:19:08.300]they're doing more like added sugars, I think sodium, and maybe total fat, I can't
[00:19:14.340]I can't don't quote me for sure. But just like, even sometimes, like, if we can just look at that
[00:19:18.720]whole label and know the most about it, just turn those items over. No, if you've got kind of a goal
[00:19:24.740]in mind, like I want to increase my fiber, grocery shopping is going to take a little longer
[00:19:29.340]because you're going to be doing some comparing. Yep. Yep. Now, I'm kind of like kind of tailing
[00:19:35.700]off of that. Are there any resources, websites, podcasts, anything that you recommend when it
[00:19:44.320]is something that is a goal of theirs or something they know they need to work on or
[00:19:48.700]keep in mind that you would recommend them looking into? Yeah, good question. Heart.org
[00:19:55.080]is like the American Heart Association. I think that's a great baseline. Mediterranean dish for
[00:20:01.960]some recipes is kind of nice for more of a Mediterranean style eating. Some of the dietary
[00:20:06.440]patterns that really support heart health could be Mediterranean or dash eating or two of the top
[00:20:14.300]rich foundations, vegetables, some fruits, whole grains, lean proteins, incorporating those healthy
[00:20:21.260]fats that we went over a little bit earlier. Those are the first that come to mind. I don't
[00:20:26.240]have any podcasts, but that would be a good thing I should look into. I just know that it's one way
[00:20:32.260]that people love to consume data at this point. They love to learn about things via a podcast
[00:20:35.980]just so they can pop their headphones in and listen, or they can have it on while they're
[00:20:39.600]working. So a podcast seems to be what used to be the news for a lot of people.
[00:20:44.280]So, and if we have good ones that are based in science, making sure that we're following people
[00:20:49.180]that are actually registered dietitians or have their credentialing in nutrition, I always like
[00:20:53.740]to share those first and utmost just because this kind of leads into my next thing. And that is
[00:20:59.120]something that maybe do you see in social media or that you hear people talk about when it comes
[00:21:04.460]to how nutrition affects heart health that you hear that you're like, that's actually not true.
[00:21:08.360]Or like, well, we need to really reframe how we're talking about this. Yeah, I think the most
[00:21:14.260]I hear that you're, or the things that irritate me the most when I hear it is like the focus on
[00:21:19.400]one thing, you know, when it's really the big picture, it's a big average, you know, of our
[00:21:24.920]intake. So whether that be like, um, you need to eat, like you see tick tocks of just like
[00:21:32.180]high fats, but they're healthy fats, but they're really high in fat. This is how you need to eat,
[00:21:37.560]um, or taking out certain nutrients. If you don't need to take out a nutrient for a
[00:21:44.240]disease state or intolerance or allergy, trying to include all nutrients in a balance.
[00:21:50.720]Um, so I think that would be my main thing, you know, remember that red flag,
[00:21:55.680]um, uh, if you're completely taking out a food group, a nutrient, meaning all carbohydrates
[00:22:01.640]are all fat. Um, you need to ask some questions. Yeah, I definitely, you know, we, we see a common
[00:22:10.280]thread here that when someone's referring to something and there's a very drastic change
[00:22:14.220]or like something that truly is like life altering, it's, you know, you, you want to go
[00:22:19.440]for multiple resources there. You want to look it up a few more times than just taking someone's
[00:22:23.800]word for it and running with it. And I see it happen on the fitness side of things. I definitely
[00:22:28.160]see it happen when it comes to nutrition very often. I feel like it's a world that's kind of
[00:22:32.520]like a rodeo where like it, you never know what's going to happen. And there's usually something
[00:22:36.740]entertaining to watch. Um, I see it happen all the time too, where like, you know, there's a new
[00:22:41.720]food trend or there's a new diet trend.
[00:22:44.200]And, um, I feel like at this point in time in science, the question is, if this is something
[00:22:49.120]that truly is life altering, why aren't more people talking about it or why hasn't it been
[00:22:53.640]discovered yet? Um, or I get like, it's, it's just one of those safety concerns of like,
[00:22:59.000]really before you change what you're putting into your body, do a little bit of extra research,
[00:23:03.420]even if it's fit, even if it's fantastic, there can't seem to be anything wrong with it.
[00:23:08.200]Just do a little bit of extra research because the other thing too, is it might work really
[00:23:12.200]well for some people. But then when you look
[00:23:14.180]at your lifestyle and your diet, maybe your medications that you're taking and also the
[00:23:18.760]stage of life that you're at, you know, those things all play a factor to it. So I always
[00:23:23.200]like to ask my experts, like, are there things in social media that you're seeing? Are there
[00:23:26.840]things in, you know, the news that maybe you're hearing about that you're like,
[00:23:30.180]and really back it into science. So I appreciate it. So really, as we're kind of coming to the
[00:23:39.300]end of today's episode, are there any other, you know, important tips, resources, things
[00:23:44.160]that you want our employees to know when it comes to diet and heart health? Yeah, I would, I mean,
[00:23:49.080]I have to, I feel like I wouldn't be doing a disservice if I didn't mention like sodium
[00:23:53.500]intake, sodium or salt. So I don't like people to get really fixated on it, but we, you know,
[00:24:00.380]if we can decrease the amount of added sodium, so whether that's in the food already, or we're
[00:24:05.800]adding it, that's going to help our heart health. Cholesterol, dietary cholesterol, we don't have
[00:24:14.140]much of a focus on that anymore. The focus has really changed from limiting dietary cholesterol
[00:24:19.300]instead of focusing on that now with that focus on limiting saturated fat. Only a very small
[00:24:26.600]percentage of people actually like their cholesterol level is affected by the dietary
[00:24:34.400]cholesterol, but the majority of people it's affected by the intake of saturated fat versus
[00:24:41.220]unhealthy versus healthy fats.
[00:24:44.120]So, um, just to kind of like be aware of those things. And if that's kind of why I really
[00:24:49.160]started to focus on that saturated fat and fiber is those would be the first place I would have
[00:24:53.740]somebody start. And it might just be start with fiber. Don't try to do it all at once,
[00:24:58.000]you know, just maybe have a goal over the next few months that you're going to work up to that
[00:25:02.520]30 grams of fiber in a day. Um, and then after that's become your habit, then think, okay,
[00:25:08.400]where's my saturated fat? Are there some, some things if I'm tracking that are like, wow,
[00:25:14.100]wow, that's quite a bit. Then are there some substitutes or just ways I can some maybe
[00:25:20.760]decrease that? Yeah, absolutely. I love the idea that again, like you're looking at like small,
[00:25:26.900]very specific goals over a good period of time. We're looking at that consistency,
[00:25:30.880]starting with even just analyzing where your starting point at, do that for a week or two,
[00:25:35.340]and then pick kind of what route you want to take, not trying to change everything else.
[00:25:39.100]The other thing that I love is, and we do this a lot with wellness coaching is you talk about
[00:25:44.080]adding before you subtract. And the idea that by doing a positive input, you know, you're not
[00:25:49.220]telling an individual, don't touch this because just the way our minds work, the moment you tell
[00:25:53.220]someone, no, they're going to want it. And by limiting them to like, oh, you have to do it this
[00:25:58.640]way. You can't have this. You can't, that negative talk, you know, it doesn't have that long lasting
[00:26:03.940]effect that we want it to. Whereas, you know, if you're looking to add, you know, add more water,
[00:26:08.900]you know, add more fiber, add more things. There's that positive shift of I'm not losing anything.
[00:26:14.060]I'm still doing things. I'm just gaining more things to better myself. So I absolutely love
[00:26:18.940]that advice as well. But Sarah, thank you so much for your time today. I really appreciate it.
[00:26:23.620]I'll be putting your contact information in our description when we upload this to Media Hub. And
[00:26:28.840]so you feel free to share it as you need to. But again, thank you so much for your time today. I
[00:26:33.220]really appreciate it. Yeah, it was a great talk. Thanks so much, Annalisa. Bye.
[00:26:37.420]Bye.
[00:26:37.580]Thank you guys.
[00:26:38.060]Bye.
[00:26:38.620]- Bye.

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HealthierU Webinar: Heart Health with Sarah Keegan

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