February is Heart Health Month and Health Promotion Council (HPC) wants to
promote awareness of your heart health that can help you keep your heart strong
all day, all month, and all life long! The Center
for Disease Control (CDC) reports heart disease kills about 600,000 people each
year. And, heart disease is the leading cause of death for both and men and
women. Heart is a big topic that obviously reaches many people and their families.
Have
you thought about your heart lately? After all, it has been working for you
non-stop from the time you were born. The heart is considered to be the most
important muscle in your body because it pumps blood throughout your body. And,
in turn, your blood brings fresh oxygen and nutrients to nourish the cells of
your body. Your heart beats for you while you are eating dinner, exercising,
watching a scary movie, or cheering for your favorite team.
So,
why do most people forget to think about heart health? Probably because we
don’t see it! As the saying goes, ‘out of sight out of mind’. Even as a
professional nutrition educator and fitness trainer, I am guilty of forgetting
my heart sometimes, too.
But,
February is Heart Health Month and there is no time like the present to
start
taking care of your heart or boost your efforts. Exercise and healthy food are
an important combination for a healthy heart. The American Heart Association
recommends that you exercise a minimum of 150 minutes per week of moderate
exercise or 75 minutes every week of vigorous exercise. Thirty (30) minutes a day, five days a week is
an easy way to remember this goal. According to the National Institute of
Health, examples of moderate activities are walking, gardening, pushing a stroller
and washing and waxing a car.
If
you don’t feel you are able to make it for 30 minutes, it is ok! Start where
you are with smaller intervals, like walking or dancing for 15 minutes a day and
work towards a goal of 30 minutes or more a day!
Besides
exercise, eating heart healthy like fruits, vegetables and whole grains are
great ways to keep you healthy. Sometimes,
the fruits and vegetables in the grocery store look dull and boring. But, all it takes is a little imagination and
time to turn fruits and vegetables into something tasty, exciting and fun. For
example you can try dipping your veggies or whole grain crackers in dips like hummus
or salsa or snacking on roasted baby carrots. With fruit, add spices like
cinnamon, nutmeg or ginger to apples, pears and bananas to take your ordinary
fruit snacking over the top. HPC has provided two delicious and affordable
recipes for salad and snacks below to inspire you!
Enjoy!
Recipe for
Spring Salad with Mustard Vinaigrette – Makes 6 Servings
Ingredients:
6 cups loosely packed spring mix
lettuces
Any add-ins of your choice — see hints
below
Vinaigrette
Dressing:
3 tablespoons vinegar
2 tablespoons vegetable oil
1 teaspoon prepared mustard
1 clove garlic, finely chopped, or ½
teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon ground black pepper
Directions:
1.
Whisk
together the vinegar, oil, mustard, garlic, salt and pepper in a large bowl.
2.
Soak
greens in a large bowl of cold water.
Remove from the water and drain (Rinse again if the water is still
dirty). Dry thoroughly.
3.
Add
the spring mix to the dressing in the bowl.
4.
Add
any other ingredients, toss gently but well and serve immediately.
Add-In Recipe
Hints:
ü
Other
early spring vegetables that are tasty, colorful additions to a salad might
include--beets, radishes, sugar snap peas, broccoli, and spring onions.
ü
Make
it a meal! Add cooked meat, poultry or fish, pasta, nuts, seeds, tofu or
cheese.
ü
Add
fresh or dried fruit for color and natural sweetness.
ü
Different
herbs and spices can add flavor to your dressing.
Recipe
for Fruit Medley
Preparation
Time: 10 minutes
Cooking Time: No cooking time
Servings: 4 servings
Can be made ahead? Yes
Can be frozen? Not recommended
Good for leftovers? Yes
2
cups chopped fruit, fresh, frozen, or canned, or a combination
¼
teaspoon citrus peel (optional)
¼
teaspoon ginger, freshly grated or dried powder (optional)
1/8
teaspoon salt
If
using frozen fruit, thaw and drain in advance. If using canned fruit, drain and
rinse with water.
Chop
the fruit into the same size as much as possible, if using different types of
fruit. Add remaining ingredients, serve immediately or chill in the
refrigerator for ½ hour to an hour.
This
dish can be eaten on its own as a snack or topped on pancakes, cereal, or
yogurt for breakfast. This recipe can also be cooked on the stovetop with the
addition of ½ cup of water, over a low heat, for about 10-15 minutes, for a
warm fruit snack or topping.
