Heart Health Living

Heart 2Heart 5

Heart 1Heart 3Heart 4Go Red for Women Fundraiser

Midtown’s Change of Heart Fundraiser was a success on many levels.  We hopefully brought awareness to the #1 killer of women as well as raised money for this cause.  We would like to thank all of our members that participated and donated.  Having lost my Mother, Father,  and Father-in-law to heart attacks makes heart health near and dear to my heart.  My father died when I was just 15 and my mother when I was 33.  We were always told that heart disease was a mans’ disease but we now in the millennium know that it is a greater killer of women.  Education and knowing warning signs and risks are so very important.  Thank you again to all who helped make this event a great success.

Heart Healthy Living

 

Facts about Heart Disease in Women

Heart disease is the No. 1 killer of women, causing 1 in 3 deaths each year.  That’s approx. one woman every minute.  It doesn’t affect all women alike, and the warning signs for women aren’t the same in men. 

The American Heart Association’s Go Red for Women movement advocates for more research and swifter action for women’s heart health. 

Hard to recognize heart attack symptoms

Shortness of breath – Women of struggle to breath a few weeks before experiencing a heart attack.  If you are use to doing a certain amount of activity and then, all of a sudden,  you can’t get enough air that is a concern.

Back pain - Irregular pain in the lower or upper back can indicate stress to the heart muscle.

Jaw pain – Sometimes the heart isn’t able to give a good signal and instead the  pain can radiate to the neck, jaw and back.

Nausea -Flu-like symptoms are often reported weeks and days before a heart attach. 

Trust your gut.  If your aren’t feeling normal or are experiencing any of the  symptoms above, head to your local emergency room.  It is better to take care of yourself and prevent damage to your heart, in the event your are having a heart attack. 

Get involved in the Go Red for Women movement and help stop this disease before it stops anymore of  our mothers, sisters, daughters, friends – or ourselves.

Midtown will be holding a Change of Heart Event on Saturday, February 28th.  There will be 3 events, all beginning at 9am.  You can sign up for one of our events or just come in for the day to work out and donate to this cause.  Registration fee is $25.00.  Participants will receive important heart-health information, a Change of Heart goody bag and a one year subscription to SELF or GLAMOUR magazine.

Events

HIIT Class – 9am with Sheri (max. 12)

Spin Class – 9am with Krissie (17 max.)

Cardio Tabata/Core – 9am with Marie (25 max.)

log onto cohworkout.com to join Midtown’s event and register.  Also if interested in one of the above classes, please sign up at front desk a Midtown.  508-788-3030.

Heart Healthy Living

Heart Month is well underway.  A few suggestions below to keep your heart healthy as well as another heart healthy recipe.

Inactivity is one of the major risk factors for heat disease.  Like all muscles, the heart becomes stronger as a as result of exercise, so it can pump more blood through the body with every beat and continue to work at maximum level, if needed, with less strain.  Those who exercise have a lower resting heat rate because less effort is needed to pump blood.  A person who exercises often and vigorously has the lowest risk for heart disease, but any amount of exercise is beneficial  even for people with existing heart disease.  However, anyone with heart disease or cardiac risk factors should seek medical advice before beginning a workout program.  The American Heart Association recommends that individuals perform moderate-intense exercise for at least 30 minutes on most days of the week.  However, more intense exercise is required to significantly change cholesterol levels.  Intense workouts (shoveling, running, heavy lifting), are not recommended for high-risk individuals.  As always consult your physician before starting any strenuous activities, or competitive exercise.

Heart Healthy Salmon Alfred

8oz. salmon filets with skin,  spinach fettuccine,  veg. oil spray,  3 medium garlic cloves, minced,  10.5 oz.  pkg.  light firm tofu,  2/3 cup skim milk,   2 oz. low-fat cream cheese,  1/4 to 1/2 tsp. pepper,  1/8 tsp. ground nutmeg,  2/3 cup frozen green peas, thawed,   1 tbls. shredded or grated Parmesan cheese,  1 tbls. fresh lemon juice.

  • Rinse fish and pat dry with paper towels.  Steam or poach the fish for 6-8 minutes, or until it flakes easily when tested with a fork.
  • Prepare the pasta using the package directions, omitting salt and oil.  Drain, cover and keep warm.
  • Spray a large saucepan with vegetable oil spray.  Cook the garlic over med.-high heat for about 30 seconds  Remove from heat.
  • In food processor or blender, process tofu and milk until smooth.  Add tofu mixture, cream cheese, pepper, and nutmeg to the garlic.  Cook over med.-high for 2-3 minutes, or until cream cheese  is melted and the mixture is smooth, whisking constantly.
  • Stir in the peas, Parmesan, and lemon juice.  Cook for 1 minute.
  • Remove skin from salmon, flake the salmon into the tofu mixture.  Stir.  heat through for about 1 minute.
  • Spoon the pasta into a large bowl.  Spoon the sauce over the pasta.
  • Enjoy

Heart Healthy Living

February is heart month.  In place of my usual  meatless Wednesday posts I will be posting heart healthy information. 

Today in addition I will  include a heart healthy recipe for you to try.

8 Heart Healthy Diet Tips

  1. Control your portion control – be mindful of the number of servings you eat – and use proper serving sizes.
  2. Eat more fruit and vegetables
  3. Select whole grains
  4. Limit unhealthy fats and cholesterol (saturated, trans fat)
  5. Choose low fat protein sources (egg whites, legumes, fish, low fat or fat free dairy products, skinless poultry, lean ground meats)
  6. Reduce sodium intake (healthy adults no more than 2,300 mg a day, age 51 or older, African-Americans and people who have high bp, diabetes or kidney disease no more than 1,500 mg.
  7. Create menus using the six above strategies.
  8. Eat healthy foods most of the time but allow yourself an occasional treat

Chicken Scaloppini with Sugar Snap Pea, Asparagus, and Lemon Salad

1 pound julienne-cut trimmed sugar snap peas, 1 pound (1  inch )slices asparagus, 6 (6 oz.) skinless boneless chicken breast halves,   1/2 tsp. freshly ground black pepper,  cooking spray,  1 cup fat-free, low sodium chicken broth,  1/3 cup dry white wine,  1 tablespoon Smart Balance,  1 tbsp. chopped fresh mint,  2 1/2 tbls extra-virgin olive oil,  1 tsp. grated lemon rind,  1 1/2 tbsp.  fresh lemon juice,  6 lemon wedges.

  • Steam peas and asparagus, covered, 4 minutes.  Rinse with cold water, drain, chill.
  • Place each breast half between 2 sheets of heavy plastic wrap;  pound to 1/4 inch thickness using a meat mallet or small heavy skillet.  Sprinkle with pepper.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add 2 breast halves to pan; sauté 2 minutes on each side.  Repeat procedure twice with remaining chicken.  Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits.  Cook until reduced about 5 minutes.  Remove fro heat, stir in Smart Balance.
  •  Combine mint, oil, rind, and juice, stirring well with a whisk.  Drizzle oil mixure over pea mixture; toss gently to coat.    Serve pea mixture with chicken and sauce.  Garnish with lemon wedges.

Enjoy………………………….

Meatless Wednesday

 Spaghetti Squash

This is one of the many spaghetti squash recipes I have cooked.  Great as a side dish or main dish.

1 spaghetti squash, halved lengthwise and seeded,  2 tbls. olive oil,  1 onion, chopped,  1 clove garlic, minced,  1 & 1/2 cups chopped tomatoes,  3/4 cup feta cheese,  3 tbls. sliced black olives,  2 tbls. chopped fresh basil.

  1. Preheat  oven to 350 degrees.  Lightly grease a baking sheet.
  2. Place squash with cut sides down on the prepared baking sheet, bake 30 minutes in preheated oven, until a sharp knife can be inserted with  only a little resistance.  Remove from oven and set aside to cool.
  3. Heat oil in a skillet over med. heat.  Cook onion in oil until tender, add garlic; cook and stir 2 to 3 minutes.  Stir in tomatoes and cook until tomatoes are warmed through.
  4. Use a large spoon or fork to scoop the stringy pulp from the squash and place in a med. bowl.  Toss with the veg., feta, olives and basil.  Serve warm.

Enjoy

Meatless Wednesday

 Baked eggs with yogurt and chili

14 cups arugula,  2 tbsp. olive oil,  salt,  4 eggs,  3/4 cup Greek yogurt,  1 garlic clove (crushed),  4 tbsp. unsalted butter,  1/2 tsp. chili flakes mixed with sweet paprika,  6 sage leaves shredded.

  • Preheat oven to 300 degrees F.  Place the arugula and oil in a large pan, add some salt and sauté on a med. heat for about 5 minutes, or until arugula wilts and most of liquid evaporated.
  • Transfer to a small ovenproof dish and make four deep indentations in the arugula.  Carefully break an egg into each hollow, taking care not to break the yolk. Place in oven for 10-15 minutes or until egg whites are set.
  • While the eggs are in the oven, mix the yogurt with the garlic and a pinch of salt.  Stir well and set aside room temp.
  • Melt butter in a small saucepan.  Add the chili mix and a pinch of salt and fry for 1-2 minutes, or until butter starts to foam and turns a nice golden-red.  Add sage and cook for a few more seconds, remove from heat.
  • Once eggs are cooked remove from oven.  Spoon yogurt over the center, and pour hot chili butter over yogurt and eggs.  Serve immediately

Enjoy……….recipe

Meatless Wednesday

Stuffed Acorn Squash with Kale & Creminis

2 small acorn squashes, or 1 large,  1/2 cup uncooked millet, or quinoa,  2 tbls. olive oil,  1 shallot, chopped,  1 garlic clove, minced,  1.5  cups cremini mushrooms, chopped,  2 tbls. sherry vinegar, 2 cups chopped kale,  1/4 cup chopped fresh sage, 1/3 cup toasted pecans, 1/3 cup dried cranberries, 1/4 cup chopped chives, salt & pepper

  • Preheat oven to 425 degrees
  • Slice squash in half and scoop out the middle, drizzle with 1 tbls. olive oil and  few pinches of salt and pepper, Roast flesh side down for 20 minutes, flip over and roast for another 20-30 minutes until fork-tender and golden brown.  Remove from oven and set aside.
  • Cook the millet by placing 1/2 cup into a  saucepan, turning the heat to low and toast for a few minutes, do not burn, add 1 cup  of water, pinch of salt and bring to a boil.  Cover, reduce heat to low and simmer for 15 minutes.  Turn heat off and let sit for 10 minutes still covered.  Fluff with fork and set aside.
  • In a large skillet, heat 1  tbls. olive oil over medium heat.  Add the chopped shallot, pinch of salt.  Let that soften then add the mushrooms, garlic, another pinch of salt and pepper.  Cook until the mushrooms are soft, stirring occasionally.
  • Add the sherry vinegar, stir, then add the kale and chopped sage.  Cook until kale wilts down, add the cooked millet, pecans cranberries and chives.  Taste and adjust seasoning.  Scoop the filling onto the roasted squash and serve.

This can be used as a side dish or main entrée.