In honor of February, a month most historically recognized for its correlation to hearts, my postings this month will be heart-related. I would like to start the month off with a bit of awareness. I recently read that heart disease is the number one killer of women. To add to this frightening fact, it is also known as the silent killer because you feel perfectly fine as it attacks your heart. In most cases, by the time you are aware of the very subtle warning signs, the disease has progressed to a serious stage. If this information is having the same impact on you that it had on me when I read about it, I would like to encourage you to take that fear seriously. On the flip-side of the fear, however, is the knowledge that you CAN PREVENT this from happening to you!
An Ounce of Prevention…
You can reduce your risk for heart disease by an alarming 80% by making changes in your diet, exercise, and lifestyle!
Eating better-reduce risk by 50% -
Adopt a Mediterranean diet, control your portions, watch out for hidden salt, cut down on the trans and saturated fats, swap out butter for a spread, and eat at home. Add grape juice, almonds, berries, oatmeal, salmon, spinach, canola oil, soybeans, and grass-fed beef to your diet.
Exercise!!- reduce risk by 40% -
Raise your heart rate for 20-30 minutes a day. Make sure your exercise is intense enough to raise your heart rate (you should only be able to speak brief 3 word sentences), change your workout every few months, get yourself a workout buddy, three 10 minute high intensity workouts per day can be just as beneficial as one 30 minute session, take a book or some music on your walk to keep from getting bored, and change the pace of your stride every five minutes to keep your body interested.
Change your lifestyle – reduce risk by 50%
Relax!, Educate your friends and family about heart disease, lower your blood pressure, keep your waist measurement at less than half your height, make sure you are getting enough vitamin D (sunshine is a great source!), get 7 to 8 hours of sleep, and manage diabetes.***The information above was sourced from Better Homes & Gardens magazine Feb. 2010
Love Your Heart
To get you started off on the right track, I have included a tasty, heart-healthy recipe for you to try as well as a list of helpful books on this subject that you can find at Haltom City Public Library J To kick-start your heart-healthy fitness, I have included information at the bottom of this post about the Haltom Stampede!
From Eating Well For a Healthy Heart Cookbook
281 calories; 15g fat (2g saturated, 8g mono)
4 boneless, skinless chicken breasts, trimmed ¼ tsp. ground chipotle pepper
½ C. pecan halves or pieces 1 large egg white
¼ C. plain, dry breadcrumbs 2 Tbsp. water
1 ½ tsp. freshly grated orange zest 1 Tbsp. canola oil, divided
½ tsp. salt
1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼ in. thickness.
2. Place pecans, breadcrumbs, orange zest, salt, and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mix.
3. Heat 1 ½ tsp. oil in a large non-stick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.
Makes 4 servings
***More information concerning this recipe can be found in the book: Eating Well For a Healthy Heart Cookbook
I hope you guys enjoy this recipe! It sounds delicious J Please don’t hesitate to visit the library to check out any of the book I have listed below or to browse our collection for many more titles on this subject. We have an abundance of cookbooks for healthy eating!
On Heart Disease
The No Bull Book on Heart Disease by Joel Okner, M.D. and Jeremy Clorfene, Ph.D
Outliving Heart Disease: the 10 New Rules for Prevention and Treatment by Richard A. Stein, M.D.
Cookbooks for Healthy Hearts
AMA Healthy Family Meals by American Heart Association
Betty Crocker Healthy Heart Cookbook by Joyce Hendley
Eating Well For a Healthy Heart Cookbook by Phillip A Ades, M.D.
WomenHeart’s All Heart Family Cookbook by Kathy Kastan, LCSW, MA ED and Suzanne Banfield, Ph.D
Get Fit For a Good Cause!!
The 26th annual Haltom Stampede will take place on Saturday, February 11th. It begins at the Haltom City Recreation Center at 4839 Broadway Ave. The stampede includes a 1 mile fun run and a 5K run/walk. The proceeds from this event will go to help with the Haltom City/Birdville ISD Back to School Health Fair. Funds raised will purchase school supplies and backpacks for children.
If you would like to register, I have provided the link below:
Have a Great Week,
Your Librar Blog Maven