Heart Health! 2015

CHI Franciscan Health • Puget Sound’s Leader in Heart Care 2015

Franciscan Heart Center FREE

Classes and support groups

Recipes and tips

Heart-healthy living for the whole family!

Know your controllable symptoms — and what

to do about them

hearthealth!

Say hi to your best heart health.

We hope you enjoy this free gift from CHI Franciscan Health. May these resources, recipes and tips inspire you and your family to better heart health all year long!

At CHI Franciscan Health, we appreciate that life and good health are great gifts. That’s why we surround you with expertise and friendly encouragement to live a heart-healthy life. Wherever you live in Puget Sound we’re nearby, and with you every step of the way. From our caring neighborhood family doctors attentive to your heart health, to our community educators helping you ‘eat the rainbow’ or quit smoking, we help you live life a little better. Should you or a loved one encounter more serious health concerns, Franciscan Heart Center has many expert cardiologists to care for our neighbors through-out King, Pierce and Kitsap counties and the Olympic Peninsula. All are backed by local, quality diagnostic ser-vices using the latest technology. And should you ever need them, Franciscan Heart Center’s exceptional heart and vascular surgeons are here for you. Together, we’ll help you get back to life on your terms as quickly as possible. Life is just too precious to miss a beat!

Need a doctor? Let us help you find the primary care provider or specialist physician right for you. Call 1 (888) 825-3227 or visit FranciscanDoctors.org today.

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Say hi to your best heart health.

CHI Franciscan Health offers the strength of a system, with skilled hands and compassionate hearts—all close to home.

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World-class heart care, close to home

What if someone you love suffers a heart attack, needs heart surgery or requires a complex diagnostic procedure? Whether you live on the Kitsap Peninsula, in West Seattle or in Tacoma, CHI Franciscan Health offers the strength of a system to ensure you receive lifesaving treatment, the latest in technology and exceptional patient care — all close to home.With two excellent cardiac surgery centers, at St. Joseph Medical Center in Tacoma and at Harrison Medical Center in Bremerton, you’re in skilled hands with CHI Franciscan. Our centers offer a full spectrum of procedures, with an emphasis on minimally invasive heart surgery including valve repair and replacement. Our cardiothoracic surgeons and interventional cardiologists use the latest minimally invasive and non-surgical techniques – options to traditional open surgery that provide huge benefits to our patients. They recover more quickly, with shorter hospital stays and a faster return to everyday life.

CHI Franciscan Health is proud to be the first Accredited System for Heart Failure in the Northwest. We’re working hard to better manage this condition and improve quality of life. To learn more, visit FranciscanHeart.org.

1

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YOU ARE MORE IN CHARGE THAN YOU THINK EASY CHANGE

Your Lifestyle Matters

You can’t choose your age, gender or family health history, but you can can choose your habits. Research shows that you can reduce your risk of heart disease, stroke and other chronic illnesses up to 80% through healthy lifestyle choices.

That’s what this booklet’s about: Making better choices for life.

7 Ways to reduce your risk: • Exercise at least 40 minutes daily • Maintain a healthy weight • Plan heart-healthy meals to cook at home • Schedule regular check-ups • Sleep at least 7 hours a night • Drink alcohol in moderation • Don’t smoke

Here you’ll fi nd small changes that make a difference

DE-STRESS YOURSELF: Chronic stress is more damaging than you think. It increases cortisol, a hormone that has a direct impact on our blood vessels, blood sugars and hormonal balance. This can lead to infl ammation and increased risk for cardiovascular diseases.

When you see this icon, go to franciscanwellfedheart.org

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With our Heart Health-e News, we’re with you every step of the way — from grocery cart to dinner table! We meet you in the kitchen, where the decisions you make each day affect the future heart health of those you love and live with.

Franciscan Heart Health-e News Sign up today!This breezy newsletter goes straight to your in-box. Each month you’ll receive heart-healthy tips and seasonal recipes to help you plan fresh, local meals on a budget.

FranciscanWellFedHeart.com

Our Franciscan Well-Fed Heart web site is a treasure trove of support, with new recipes, kitchen makeover videos and recipe demos added each month. Here are just a few of the topics we’ll cover over the year to help you stay motivated and on track:

• How to read a food label• Pantry clean-out

• Portion control• Meal planning• Grazing and snacking for success

Franciscan Well-Fed Heart

2

Visit FranciscanWellFedHeart.org and sign up for Heart Health-e News today!

NEW! YEAR-ROUND SUPPORT

YOU ARE MORE IN CHARGE THAN YOU THINK EASY CHANGE

Your Lifestyle Matters

You can’t choose your age, gender or family health history, but you can can choose your habits. Research shows that you can reduce your risk of heart disease, stroke and other chronic illnesses up to 80% through healthy lifestyle choices.

That’s what this booklet’s about: Making better choices for life.

7 Ways to reduce your risk: • Exercise at least 40 minutes daily • Maintain a healthy weight • Plan heart-healthy meals to cook at home • Schedule regular check-ups • Sleep at least 7 hours a night • Drink alcohol in moderation • Don’t smoke

Here you’ll fi nd small changes that make a difference

DE-STRESS YOURSELF: Chronic stress is more damaging than you think. It increases cortisol, a hormone that has a direct impact on our blood vessels, blood sugars and hormonal balance. This can lead to infl ammation and increased risk for cardiovascular diseases.

When you see this icon, go to franciscanwellfedheart.org

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TWH-118_(3-34)_FWH(N).indd 1 12/3/14 11:03 AM

DO ANY OF THESE APPLY TO YOU?

Know Your Controllable Risk Factors

3 or more of these risk factors can lead to chronic diseases such as:

Source: National Cholesterol Education Program

Type IIDiabetesPeople with diabetes have a three times higher risk of developing cardiovascular disease. The same good habits that prevent heart disease can also prevent diabetes.

VascularDiseaseClogging and hardening of the arteries occurs when blood vessels become damaged from chronic high blood pressure, cholesterol or fatty buildup and inflammation. Restricted blood flow can cause tissue damage, stroke or death.

Coronary HeartDiseaseOne of many cardiovascular diseases of the heart and blood vessel system. Symptoms can be life-threatening such as heart-attack or heart-failure. It is the No. 1 cause of death for Americans.

StrokeA stroke occurs when a blood vessel in the brain becomes blocked, interrupting blood flow.

Signs include: trouble speaking, confusion, numbnessand severe headache.

HDL

Fasting Blood Sugar

Blood Pressure

Waist Circumference

Triglycerides

4

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Know Your Controllable Risk FactorsEASY CHANGE

3 or more of these risk factors can lead to chronic diseases such as:

Source: National Cholesterol Education Program

Type IIDiabetesPeople with diabetes have a three times higher risk of developing cardiovascular disease. The same good habits that prevent heart disease can also prevent diabetes.

VascularDiseaseClogging and hardening of the arteries occurs when blood vessels become damaged from chronic high blood pressure, cholesterol or fatty buildup and inflammation. Restricted blood flow can cause tissue damage, stroke or death.

Coronary HeartDiseaseOne of many cardiovascular diseases of the heart and blood vessel system. Symptoms can be life-threatening such as heart-attack or heart-failure. It is the No. 1 cause of death for Americans.

StrokeA stroke occurs when a blood vessel in the brain becomes blocked, interrupting blood flow.

Signs include: trouble speaking, confusion, numbnessand severe headache.

HDL

Fasting Blood Sugar

Blood Pressure

Waist Circumference

Triglycerides

Choose One Risk Factor to Improve

Turn the page to see where you stand

3 or more of these risk factors can lead to

Coronary HeartDisease

e of many cardiovascular diseases of the heart and blood vessel system. Symptoms can be life-threatening such as heart-attack or heart-failure. It is the No. 1 cause of death for Americans.

Fasting Blood SugarFasting Blood Sugar

Blood PressureBlood Pressure

Turn the page to see where you stand

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WHAT’S YOUR NUMBER? EASY CHANGE

Vital Statistics

Healthy At Risk High Risk Date Your Numbers Date Your Numbers

TOTAL CHOLESTEROL (TC) Less than 180 181-239 240 and above

LDL (Lousy) CHOLESTEROL Less than 100 101-159 160 and above

HDL (Healthy) CHOLESTEROL

Women 60 or higher 51-59 50 or less

Men 60 or higher 41-59 40 or less

TC:HDL RATIO Less than 5:1

TRIGLYCERIDES Less than 150 151-199 200 and above

FASTING BLOOD SUGAR Less than 100 101-125 126 and above

BLOOD PRESSURE

Systolic Less than 120 121-139 140 or higher

Diastolic Less than 80 81-89 90 or higher

WAIST CIRCUMFERENCE

Women Less than 35” 35” or greater

Men Less than 40” 40” or greater

WAIST:HIP RATIO*

Women Less than 0.8 0.81-0.84 0.85 or greater

Men Less than 0.9 0.91-0.99 1.0 or greater

BODY MASS INDEX (BMI) 19-24 25-29 30 or higher

Vital Statistics WHAT’S YOUR NUMBER?

Measuring your total risk takes more than filling in the chart above, it requires an honest conversation with your doctor. Other factors such as age, sex and genetics should also be considered. For a projected 10-year risk evaluation of cardiovascular disease, visit americanheart.org or ask your doctor to be screened. If you'd prefer to track your numbers electronically, check out American Heart Association's Heart360 secure database program.

Have A Conversation

Create a partnership with your doctor. The numbers on this chart are only part of your health profi le. Talk with your doctor about what’s most important for you.

BODY MASS INDEX (BMI)

= Ratio

Waist:Hip Ratio Calculation

Waist number

Hip number 6

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Vital Statistics

For a projected 10-year risk evaluation of cardiovascular disease, visit americanheart.org or ask your doctor for a screening. To track your numbers electronically, check out American Heart Association’s Heart 360 secure database program.

Healthy At Risk High Risk Date Your Numbers Date Your Numbers

TOTAL CHOLESTEROL (TC) Less than 180 181-239 240 and above

LDL (Lousy) CHOLESTEROL Less than 100 101-159 160 and above

HDL (Healthy) CHOLESTEROL

Women 60 or higher 51-59 50 or less

Men 60 or higher 41-59 40 or less

TC:HDL RATIO Less than 5:1

TRIGLYCERIDES Less than 150 151-199 200 and above

FASTING BLOOD SUGAR Less than 100 101-125 126 and above

BLOOD PRESSURE

Systolic Less than 120 121-139 140 or higher

Diastolic Less than 80 81-89 90 or higher

WAIST CIRCUMFERENCE

Women Less than 35” 35” or greater

Men Less than 40” 40” or greater

WAIST:HIP RATIO*

Women Less than 0.8 0.81-0.84 0.85 or greater

Men Less than 0.9 0.91-0.99 1.0 or greater

BODY MASS INDEX (BMI) 19-24 25-29 30 or higher

Vital Statistics WHAT’S YOUR NUMBER?

Measuring your total risk takes more than filling in the chart above, it requires an honest conversation with your doctor. Other factors such as age, sex and genetics should also be considered. For a projected 10-year risk evaluation of cardiovascular disease, visit americanheart.org or ask your doctor to be screened. If you'd prefer to track your numbers electronically, check out American Heart Association's Heart360 secure database program.

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Waist:Hip Ratio Calculation

Waist number

Hip number

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Heart-Healthy PlateUSE THIS SIMPLE GUIDE

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1/4

Whole Grains orStarchy Vegetables

1/2 Fruits andNonstarchy Vegetables

1/4 Lean Protein

Vegetables

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Eat The RainbowEMBRACE VARIETY for a Healthy Heart. EASY CHANGE

Phytochemicals are substances found in plants that give fruits, vegetables, beans and legumes their vibrant colors. We are just beginning to understand their health benefi ts. The most important thing to understand is that no fruit or vegetable is more ‘super’ than the rest. Each contributes its own unique set of fi bers, vitamins, minerals and phytochemicals.

Red

Orange/Yellow

Green

Blue/Purple

White

StrawberriesRaspberriesApplesGrapefruitWatermelonPomegranateTomatoesRed PeppersRadishesRhubarbCranberry BeansKidney BeansRed LentilsPineappleMangoApricotOrangesPeachesCantaloupeLemonsPapayaSweet PotatoesOrange Bell PeppersYellow Bell PeppersCarrotsPumpkinsSquashCornYellow Lentils

Highlight 2 foods (one fruit and one vegetable) from each color category to add to your next grocery list.

KiwiAvocadoGreen GrapesFigsPearsGreen ApplesLimesHoneydewGreen Bell PeppersSugar Snap PeasAsparagusLeafy Greens (Collards, Kale, Spinach, Romaine)CeleryBrussels SproutsBok ChoyBroccoliZucchiniOkraArtichokesLima BeansEdamameFresh Herbs

BlueberriesBlackberriesCherriesCranberriesPlumsRed GrapesDatesRed CabbageEggplantRed OnionPurple PotatoesBeetsBlack BeansPotatoesMushroomsJicamaOnionsGarlicShallotsLeaksGreen OnionsCaulifl owerTurnipsCannellini BeansNavy Beans

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WHAT YOU NEED TO KNOW

10

Sugar, Salt, Fat and Fiber

FAT

Guidelines

• Increase intake of mono- and polyunsaturated fats, those liquid at room temperature• Reduce intake of saturated fats, those solid at room temperature• Avoid foods containing trans fats, listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

Tips

• Add omega-3’s: salmon, herring or sardines. Use flax and walnut oils to make your own dressings and marinades• Use an avocado in place of butter or mayonnaise• Broil, bake and roast instead of frying• Cook primarily with olive oil and canola oil • Nuts are a good source of healthy fats

FIBER

Guidelines

• Fiber is found mostly in plant foods. Although it is indigestible, our bodies use fiber to aid in the digestion process • Fiber keeps us full longer, stabilizes blood sugar and reduces cholesterol• Aim for 21-38 grams of total fiber per day• Increase fiber slowly, it may take time for your body to adjust

Tips

• Add beans, legumes and whole grains to soups, sauces and other dishes• Choose breads, cereals and crackers that say “100% whole grain”• At breakfast, add ground flax, oat bran or wheat germ to your yogurt, hot cereal or smoothie• To help lower cholesterol, consume foods high in soluble fiber such as citrus fruits, oats, brussels sprouts, pears and mushrooms

SALT/SODIUM

Guidelines

• Aim for less than 2300 mg daily (about 1 tsp)

• African-Americans, adults 50+ and all people with hypertension or diabetes may benefit from diets with less than 1500 mg daily• Eating foods high in potassium, magnesium and calcium helps reduce blood pressure

Tips

• Avoid highly processed and prepared foods that can contribute 75% or more to sodium intake • Foods highest in potassium: sweet potatoes, squash, coconut water, avocado, spinach, swiss chard, beans and legumes• Foods highest in magnesium: leafy greens, sesame and pumpkin seeds, beans, legumes and whole grains

SUGAR

Guidelines

• Refined sugar promotes inflammation in the body and contributes to empty calories• Sugar can raise your triglycerides• 1 teaspoon sugar = 4 grams• Daily Added Sugar Guide Women - up to 6 tsp (24 grams) Men - up to 9 tsp (36 grams)

Children - up to 3 tsp (12 grams)

Tips

• Look for sugar under other names: sucrose, corn syrup, fructose, cane juice or syrup, maple syrup, honey or blackstrap molasses • Minimize sugar substitutes like aspartame, xylitol, mannitol, sorbitol, stevia • Take advantage of fruits’ natural sweetness and have them for dessert, a snack or to sweeten up just about anything!

Men - up to 9 tsp Childre (12 grams)

Tips

listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

T

with less than 1500 mg dailyEating foods high in potassium,

magnesium and calcium helps reduce blood

pressure

Tips

of frying• and canola oil • of healthy fats

swiss chard, beans and legumesFoods highest in magnesium:

leafy greens, sesame and pumpkin seeds, beans, legumes and whole

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11

Sugar, Salt, Fat and Fiber

FAT

Guidelines

• Increase intake of mono- and polyunsaturated fats, those liquid at room temperature• Reduce intake of saturated fats, those solid at room temperature• Avoid foods containing trans fats, listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

Tips

• Add omega-3’s: salmon, herring or sardines. Use flax and walnut oils to make your own dressings and marinades• Use an avocado in place of butter or mayonnaise• Broil, bake and roast instead of frying• Cook primarily with olive oil and canola oil • Nuts are a good source of healthy fats

FIBER

Guidelines

• Fiber is found mostly in plant foods. Although it is indigestible, our bodies use fiber to aid in the digestion process • Fiber keeps us full longer, stabilizes blood sugar and reduces cholesterol• Aim for 21-38 grams of total fiber per day• Increase fiber slowly, it may take time for your body to adjust

Tips

• Add beans, legumes and whole grains to soups, sauces and other dishes• Choose breads, cereals and crackers that say “100% whole grain”• At breakfast, add ground flax, oat bran or wheat germ to your yogurt, hot cereal or smoothie• To help lower cholesterol, consume foods high in soluble fiber such as citrus fruits, oats, brussels sprouts, pears and mushrooms

SALT/SODIUM

Guidelines

• Aim for less than 2300 mg daily (about 1 tsp)

• African-Americans, adults 50+ and all people with hypertension or diabetes may benefit from diets with less than 1500 mg daily• Eating foods high in potassium, magnesium and calcium helps reduce blood pressure

Tips

• Avoid highly processed and prepared foods that can contribute 75% or more to sodium intake • Foods highest in potassium: sweet potatoes, squash, coconut water, avocado, spinach, swiss chard, beans and legumes• Foods highest in magnesium: leafy greens, sesame and pumpkin seeds, beans, legumes and whole grains

SUGAR

Guidelines

• Refined sugar promotes inflammation in the body and contributes to empty calories• Sugar can raise your triglycerides• 1 teaspoon sugar = 4 grams• Daily Added Sugar Guide Women - up to 6 tsp (24 grams) Men - up to 9 tsp (36 grams)

Children - up to 3 tsp (12 grams)

Tips

• Look for sugar under other names: sucrose, corn syrup, fructose, cane juice or syrup, maple syrup, honey or blackstrap molasses • Minimize sugar substitutes like aspartame, xylitol, mannitol, sorbitol, stevia • Take advantage of fruits’ natural sweetness and have them for dessert, a snack or to sweeten up just about anything!

use fiber to aid in the digestion

• Fiber keeps us full longer, stabilizes blood sugar and reduces

• Aim for 21-38 grams

• Increase fiber slowly,

ans, legumes and whole grains to soups, sauces and other dishes

Choose breads, cereals and crackers that say “100%

At breakfast, add ground flax, oat bran or wheat germ to

listed in the ingredients under "hydrogenated"• Focus on omega-3’s, known to reduce inflammation and prevent heart disease, stroke and some cancers

Tips

of frying• Cook primarily with olive oil and canola oil • Nuts are a good source of healthy fats

TWH-118_(3-34)_FWH(N).indd 9 12/3/14 11:04 AM

How Heart-Friendly Is Your Kitchen? PHASE IN

1. Homemade dressings, marinades and sauces

2. Plain, low-fat yogurt. Add real fruit and/or honey

3. Whole grains: barley, quinoa, oats, whole-wheat pasta, bulgur and 100% whole grain bread and crackers

4. Low-fat milk, unsweetened iced tea, coffee, flat or sparkling water

5. Legumes: black, white, navy, kidney, garbanzo beans, lentils, peas and edamame

6. Fresh or frozen veggies: steamed, sauteed or roasted

7. Plant-based fats: avocados, nuts and nut-butters and plant-oils (olive, flax, walnut)

8. Canned fish: herring, tuna, salmon, sardines

1. Store-bought dressings, marinades and sauces

2. Fruit-flavored or “fruit-on-bottom” yogurts

3. Refined grains: white and highly processed pasta, rice, bread or crackers

4. Sweetened and artificially flavored waters, teas, coffee and juices

5. Canned baked beans, chilis and soups

6. Mashed potatoes and veggies with added cream and butter

7. Margarine, butter, mayonnaise, lard, animal fats

8. Heavily processed and salted meats

PHASE OUTPHASE IN











3. Refined grains: couscous, pasta, white or flavored rice and enriched bread or crackers

4. Sugary drinks: flavored waters, sweetened teas and juices




8. Preserved meats

PHASE OUT

PHASE IN1. Homemade dressings, marinades and sauces















8. Preserved meats

PHASE OUT

Grey70 c55 m50 y30 k

Olive 60 c40 m70 y25 k

Turquoise80 15 60 1

Purple85 c 100 m30 y 25 k

Brown50 c 65 m90 y55 k

Green 30 15 70 0

12

Go to franciscanwellfedheart.org

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YOUR WELL-FED HEART EASY CHANGE

How Heart-Friendly Is Your Kitchen? PHASE IN











3. Refined grains: white and highly processed pasta, rice, bread or crackers

4. Sweetened and artificially flavored waters, teas, coffee and juices




8. Heavily processed and salted meats

PHASE OUTPHASE IN
















8. Preserved meats

PHASE OUT

PHASE IN1. Homemade dressings, marinades and sauces















8. Preserved meats

PHASE OUT

Grey70 c55 m50 y30 k

Olive 60 c40 m70 y25 k

Turquoise80 15 60 1

Purple85 c 100 m30 y 25 k

Brown50 c 65 m90 y55 k

Green 30 15 70 0

Five Golden Food Rules

• Eat the rainbow. Think color when preparing meals and snacks. The more colorful, the better!

• Get hooked on � sh. Meatless Monday, Tuna Tuesday and Salmon Sunday. You get the idea: less meat and more fi sh with heart-protecting omega-3’s.

• Make grains whole. Three or more daily servings of whole or minimally processed grains, such as oats, quinoa and bulgur, will reduce your risk of cardiovascular disease, diabetes and obesity.

• Learn to love legumes. Beans, lentils, peas, soybeans and nuts are all great choices - high in fi ber, protein, iron and other minerals.

• Correct your carbs. Pass on processed snacks, such as chips and crackers. Remember that healthy carbs are found in all plant foods and are essential fuel for your body and brain.

Use the plate model in addition to a food scale and these visual cues for a single serving of:

Lean protein

Cheese or nuts

Pasta, rice, beans

13

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Ignore nutrition claims on the front of the package; the truth is on the Nutrition Facts label. Use this guide to make informed choices.

HOW TO READ A FOOD LABEL

14

Understanding Labels

Nutrition FactsServing Size: 1 cup (226 g)

Serving Per Container: 1

Other Ingredients: Cultured Pasteurized

Grade A Milk. Sugar,Peaches, Modified Corn

Starch, Kosher Gelatin, Natural and Artificial

Flavor, Aspartame, Potassium Sorbate Added to

maintain Freshness, Acesulfame Potassium,

Citric Acid, Vitamin A Acetate, Vitamin D

3

Amount Per Serving

Calories 170 Calories from Fat 27

% Daily Value*

Total Fat 3g 6%

Saturated Fat 1.5g 8%

Trans Fat 0g 0%

Polyunsaturated Fats 1g

Monounsaturated Fats 0.5g

Cholesterol 5 mg 1%

Sodium

80 mg 3%

Total Carbohydrate 25g 8%

Dietary Fiber 0g 0%

Sugars 18g

Protein 10 mg

Vitamin A 15% • Vitamin D

3

20%

Calcium 20% • Iron 10%

Calories: 2,000 2,500

Total Fat Less than 65g 80g

Sat Fat Less than 20g 25g

Cholesterol Less than 300mg 300mg

Sodium Less than 2,400mg 2,400mg

Potassium 3,500mg 3,500mg

Total Carbohydrate 300g 375g

Dietary Fiber 25g 30g

*Percent daily are based on a 2,000-calerie diet. Your daily

values may be higher or lower depending on your calorie needs:

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Ingredients are listed in descending order by weight

Is thisserving sizereasonable?

If you know you’regoing to consume

twice as much,multiply the

numbers by 2

The 5/20 Rule 5% or less is low and 20% or more is high

Watch out for added sugarshighlighted below

Most adultsneed between

1,500 and 2,000calories per day.

Adjust yournumbers

as needed.

Aim for atleast 3-5

grams of �berper serving

Get enough of these nutrients

Limit thesenutrients


TWH-118_(3-34)_FWH(N).indd 12 12/3/14 11:04 AM

Understanding Labels How To Read A MenuEATING OUT SMART EASY CHANGE

1. Choose a restaurant or deli with heart health in mind

2. Look for terms like “Grilled, Poached, Roasted, Steamed, Broiled, and Braised”

3. Keep dessert for special occasions

4. Skip sugary drinks that add empty calories.

For most people, enjoying a meal out is one of the biggest hurdles in staying on track to heart health. Knowing about food preparation techniques and making small ‘tweaks’ to your order can have a lasting impact on your health and your waistline.

Deli: Choose whole-grain bread and swap out chips or fries for a salad or fresh fruit. Order an open-faced sandwich with low-cal dressing like mustard or vinaigrette.

Asian: Look for entrees with lots of fresh vegetables and ask the chef to cook them in broth or a little oil. Avoid foods high in fat and sugar; fried tofu, wontons, dumplings, sweet and sour dishes, fried rice and tempura. Choose brown rice instead of white.

Hispanic: Opt for corn tortillas. Choose fi sh or chicken, or stick to beans and rice, which offer a complete protein. Skip the cheese -- salsa, cilantro, lemons, limes, pico de gallo and jalapenos add lots of heart-friendly fl avor. Order a wrapless burrito or a taco salad without the tortilla. Avoid chimichangas, fl autas, chile rellenos and other fried items. Ask for a side of fajita veggies. Top with heart healthy guacamole, not sour cream.

Italian/Pizza/Pasta: Choose a sauce based on tomatoes (marinara), not cream or wine. Request whole-grain pasta, and avoid breaded, fried or cheese-heavy dishes such asscaloppini or parmigiana. Choose thin crust pizza and pile on the veggies.

brown rice instead of white.

Hispanic: Opt for corn tortillas. Choose fi sh or chicken, or stick to beans and rice, which offer a complete protein. Skip the cheese -- salsa, cilantro, lemons, limes, pico de gallo and jalapenos add lots of heart-friendly fl avor. Order a wrapless burrito or a taco salad without the tortilla. Avoid chimichangas, fl autas, chile rellenos and other fried items. Ask for a side of fajita veggies. Top with heart healthy guacamole, not sour cream.

Italian/Pizza/Pasta: Choose a sauce based on tomatoes (marinara), not cream or wine. Request whole-grain pasta, and avoid breaded, fried or cheese-heavy dishes such asscaloppini or parmigiana. Choose thin crust pizza and pile on the veggies. 15

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SITTING: THE NEW SMOKING

Physical Activity

Moving Adds Up!

Your body burns 3x as much energy walking or doing light activities as it does at rest.

EASY CHANGE

We all know it’s important to exercise 30-60 minutes per day. Research reveals that it’s just as important to reduce sitting time. The more often you stand and move, the better.

How much do you sit?Add up the hours, you may be surprised!

Ideas for Movement • Stand during meetings or phone calls • Get up during commercials on TV • Stand while folding laundry, riding on the bus or train • Rethink your offi ce; are there any high countertops you could work at on your computer? • Set timers on your phone or send email reminders to get up and move • To optimize your metabolism and build muscle strength, walk at least 10,000 steps daily.

Work

Commute

Socializing

TV

Computer

Entertainment

Waiting (ie: bus stops, airports, waiting rooms)

Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How Muchit does at rest.

• • or train • countertops you could work at on your computer? •

16

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Tracking our daily food intake and activities makes us accountable for the choices we make, setting us up for greater success.

There are a lot of online food and exercise tracking programs, as well as apps. If you like pencil and paper, here’s what to include:

Depending on your goals, you can also track servings of fruits and vegetables, fi sh, whole grains and lean proteins. Pay attention to foods that contribute to excess sodium, sugar and fat.

Including goals in your food and activity log will result in more favorable outcomes. Here are a few examples of goals to set:Goal 1: Cook dinner at home Pack lunches at nightGoal 2: Drink more fl uidsGoal 3: Set alarm to get up from computer every 30 minutes

Keep a journal for three days, recording all your activity and food intake. This will show where you can improve.

EASY CHANGE

15

FOOD & ACTIVITY LOG

Physical Activity Food Journal

Depending on your goals, you can also track servings of fruits and vegetables, fi sh, whole grains and lean proteins. Pay attention to foods that contribute to excess sodium, sugar and fat.

Including goals in your food and activity log will result in more favorable outcomes. Here are a few examples of goals to set:Goal 1: Cook dinner at home Pack lunches at nightGoal 2: Drink more fl uidsGoal 3: Set alarm to get up from computer every 30 minutes

15

Work

Commute

Socializing

TV

Computer

Entertainment


Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How MuchWork

Commute

Socializing

TV

Computer

Entertainment


Total

Hours

DurationActivity

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Drinks/Fluids

Total

What I Ate How Much

17

TWH-118_(3-34)_FWH(N).indd 15 12/3/14 11:04 AM

Cook Once, Eat Twice

By doubling or tripling favorite recipes, you’ll have leftovers in the fridge or freezer to save time on busy nights.

START SAVING TIME AND MONEYEASY CHANGE

Meal Planning

nights.

Here’s a common complaint: “Eating healthy at home takes too much time.”

Our answer: In just 15-20 minutes, you can plan the coming week’s meals and snacks.

MEAL PLANNING TIPS:• Incorporate 2-3 new recipes each week, mingling our recipes with yours. Plan to use what’s already in your freezer and pantry • Make tonight’s dinner tomorrow’s lunch • After planning for one month, you’ll have a model for the rest of the season. For more heart healthy recipe ideas, go to hearthealthywoman.com

• Don’t forget to plan for snacks For satisfying and healthy ideas, read on for “Grazing, the New Snacking”

18

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19

Sample Meal Planner

Here’s a common complaint: “Eating healthy at home takes too much time.”

Our answer: In just 15-20 minutes, you can plan the coming week’s meals and snacks.

MEAL PLANNING TIPS:• Incorporate 2-3 new recipes each week, mingling our recipes with yours. Plan to use what’s already in your freezer and pantry • Make tonight’s dinner tomorrow’s lunch • After planning for one month, you’ll have a model for the rest of the season. For more heart healthy recipe ideas, go to hearthealthywoman.com

• Don’t forget to plan for snacks For satisfying and healthy ideas, read on for “Grazing, the New Snacking”

TWH-118_(3-34)_FWH(N).indd 17 12/3/14 11:04 AM

Surprisingly, red peppers contain twice as much vitamin C as oranges. Vitamin C is necessary to absorb the iron found in quinoa. A match made in heaven!

Seasoned CookTo switch up the greens, use Swiss Chard or curly kale and sauté a few minutes longer. To add heat, sprinkle some cayenne into the sauté.

20

Quinoa Stuffed Red PeppersServes 4

2 cups cooked quinoa2 Tbsps olive oil1 cup sweet onion, diced3 garlic cloves, minced2 cups mushrooms, sliced into bite-sized pieces4 cups fresh spinach, roughly chopped

1. Preheat oven to 350°.

2. In a large skillet, heat oil. Add onions and sauté until softened, about 5 minutes. Add garlic and mushrooms and sauté another 5 minutes.

3. Cut the tops off the red peppers and scoop out any remaining membranes and seeds.

4. Add spinach and spices to the sauté. Stir continuously until spinach has become a dark green. Don’t overcook! Remove from heat and combine sautéed vegetables with cooked quinoa in a large bowl. Add salt, lemon juice and toss.

5. Stuff peppers with mixture and place in a glass or ceramic baking dish with ½ inch water in bottom. Bake for 35 minutes or until peppers are soft. Sprinkle 1 Tbsp of cheese on each pepper and return to oven for 3-5 minutes.

Per serving: 287 calories,10g protein, 39g carbohydrate,11g fat (2g sat, 9g mono/poly), 3mg cholesterol, 9g fi ber, 414mg sodium

4 large red bell peppers2 tsps cumin1 tsp turmeric1 tsp ginger1 tsp cinnamon½ tsp salt1 Tbsp fresh lemon juice¼ cup shredded Parmesan

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These simple, no-bake energy balls are easy to make and provide a perfect little sphere of nourishment. Naturally sweetened by dates and dried cranberries, these treats also offer healthy fats from the pecans and coconut fl akes.

21

Cranberry Pecan Energy BallsMakes 18 BallsCranberry Pecan Energy BallsMakes 18 Balls

2 cups pecans1 cup dried dates, pitted, roughly chopped¾ cup dried cranberries¼ tsp each, cinnamon, ginger and nutmeg¾ cup shredded coconut, unsweetened

1. Place pecans, dates, cranberries and spices in a food processor bowl fi tted with an “s” blade.

2. Process for at least 1 minute, pausing and pulsing as needed to break down mixture.

3. Once mixture has become thick and sticky, begin rolling into small, 1-inch balls.

4. Roll balls in shredded coconut and store at room temperature for up to 3 days or in the refrigerator for up to a week.

Per one ball: 161 calories, 2g protein,13g carbohydrate, 9g fat (2g sat,7g mono/poly), 0mg cholesterol, 3g fi ber,1mg sodium

2 cups cooked quinoa2 Tbsps olive oil1 cup sweet onion, diced3 garlic cloves, minced2 cups mushrooms, sliced into bite-sized pieces4 cups fresh spinach, roughly chopped

1. Preheat oven to 350°.

2. In a large skillet, heat oil. Add onions and sauté until softened, about 5 minutes. Add garlic and mushrooms and sauté another 5 minutes.

3. Cut the tops off the red peppers and scoop out any remaining membranes and seeds.

4. Add spinach and spices to the sauté. Stir continuously until spinach has become a dark green. Don’t overcook! Remove from heat and combine sautéed vegetables with cooked quinoa in a large bowl. Add salt, lemon juice and toss.

5. Stuff peppers with mixture and place in a glass or ceramic baking dish with ½ inch water in bottom. Bake for 35 minutes or until peppers are soft. Sprinkle 1 Tbsp of cheese on each pepper and return to oven for 3-5 minutes.

Per serving: 287 calories,10g protein, 39g carbohydrate,11g fat (2g sat, 9g mono/poly), 3mg cholesterol, 9g fi ber, 414mg sodium

4 large red bell peppers2 tsps cumin1 tsp turmeric1 tsp ginger1 tsp cinnamon½ tsp salt1 Tbsp fresh lemon juice¼ cup shredded Parmesan

Seasoned CookIn a hurry? Simply transfer mixture to a 9 x 9 baking dish and press into an even layer. Top with coconut. Refrigerate for 1 hour, remove and cut into squares for energy bars on the go.

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22

Carrot Coconut Ginger Soup Yields 10 cups

To warm up a cold day, look no further. Carrots and coconut give this soup a sweet base while the ginger and jalapeño heat it up!

Seasoned CookIf fresh ginger isn’t available to you, use 1 tablespoon ground instead.

2 Tbsps olive oil1 medium onion, cut into 1-inch pieces (2 cups)

½ tsp salt4 celery stalks, cut into 1-inch pieces (2 cups)

6 carrots, cut into 1-inch pieces (4 cups)

1 large sweet potato, cut into 1-inch pieces (2 cups)

1. Heat olive oil in a large soup pot. Add the onions and salt. Sauté until softened, about 5 minutes.

2. Add celery, carrots, sweet potato, tomato paste, ginger, garlic, jalapeños and stock to the pot and bring to a boil. Reduce heat and simmer until sweet potatoes and carrots are soft, 30-35 minutes.

3. Add the coconut milk and bring to a boil. Remove pot from heat. Using an immersion stick or food processor, blend soup until smooth.

4. Return soup to the pot and keep on low heat. Add lime juice to fi nish. Serve hot. Garnish with cilantro and yogurt.

Per 1 cup serving: 177 calories, 4g protein, 18g carbohydrates, 12 g fat (8g sat, 4g mono/poly), 0mg cholesterol, 4g fi ber, 424mg sodium

1 5 oz can tomato paste 3 Tbsps fresh grated ginger4 cloves garlic, minced1-2 jalapeños 4 cups low-sodium chicken or vegetable broth14 oz can low-fat coconut milk 1 Tbsp lime juiceCilantro and yogurt for garnish

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23

2 cloves garlic 1 Tbsp lemon juice3 Tbsps olive oilSalt & pepper to taste

1 medium spaghetti squash1 cup fresh basil1 cup fresh curly parsley½ cup fresh grated Parmesan cheese, divided

1. Preheat oven to 375°. Wash squash, cut in half lengthwise and spoon out the seeds. Punch a few holes in outer skin with a fork. Place squash cut-side down in a baking pan with a 1/2” of water. Bake for 30 minutes.

2. Meanwhile, to make the pesto, pulse the basil, parsley, garlic, ¼ cup Parmesan and lemon juice in a food processor.

3. With food processor running, gradually add olive oil in a steady stream.

4. Remove squash from oven, let cool until manageable. Using a fork, scrape out spaghetti-like strands of squash into a colander and let drain.

5. Gently toss pesto with spaghetti squash in a large bowl. Serve with remaining Parmesan cheese sprinkled on top.

Per serving: 180 calories, 5g protein, 12g carbohydrate, 13g fat (3g sat, 10g mono/poly), 7mg cholesterol, 3g fi ber, 197mg sodium

Pasta is great but sometimes it can be less than nutritious, especially when it’s made from white refi ned fl our. So, here’s a different take on your next pasta night using spaghetti squash, a great fall vegetable, as your ‘pasta’ instead.

Seasoned CookTop with a lean protein like shrimp, as shown here. If you can’t walk away from pasta all together, start mixing these noodles with your pasta, half and half.

2 Tbsps olive oil1 medium onion, cut into 1-inch pieces (2 cups)

½ tsp salt4 celery stalks, cut into 1-inch pieces (2 cups)

6 carrots, cut into 1-inch pieces (4 cups)

1 large sweet potato, cut into 1-inch pieces (2 cups)

1. Heat olive oil in a large soup pot. Add the onions and salt. Sauté until softened, about 5 minutes.

2. Add celery, carrots, sweet potato, tomato paste, ginger, garlic, jalapeños and stock to the pot and bring to a boil. Reduce heat and simmer until sweet potatoes and carrots are soft, 30-35 minutes.

3. Add the coconut milk and bring to a boil. Remove pot from heat. Using an immersion stick or food processor, blend soup until smooth.

4. Return soup to the pot and keep on low heat. Add lime juice to fi nish. Serve hot. Garnish with cilantro and yogurt.

Per 1 cup serving: 177 calories, 4g protein, 18g carbohydrates, 12 g fat (8g sat, 4g mono/poly), 0mg cholesterol, 4g fi ber, 424mg sodium

1 5 oz can tomato paste 3 Tbsps fresh grated ginger4 cloves garlic, minced1-2 jalapeños 4 cups low-sodium chicken or vegetable broth14 oz can low-fat coconut milk 1 Tbsp lime juiceCilantro and yogurt for garnish


TWH-118_(3-34)_FWH(N).indd 21 12/3/14 11:04 AM

24

Triple Green Salad - Arugula, Avocado and Kiwi Serves 4

4 cups arugula or other leafy greens mix 1 medium avocado, peeled and cubed2 small kiwis, peeled, halved and sliced1 Tbsp rice vinegar or other sweet white vinegar1 Tbsp honey mustard1 tsp black sesame seeds

1. In a large bowl, toss together the fi rst 3 ingredients.

2. In a small bowl, whisk together the remaining ingredients.

3. Pour dressing over salad. Serve immediately. Per serving: 117 calories, 2g protein,11g carbohydrate, 8g fat (1g sat, 7g mono/poly fat), 0mg cholesterol, 5g fi ber, 59mg sodium

In this salad, all things green work in perfect harmony to provide the benefi ts of these nutrition powerhouses. Healthy mono-unsaturated fats from the avocado aid in the absorption of vitamin A & K from the leafy greens while acids in vinegar aid the absorption of minerals from the greens and avocado.

Seasoned CookIf you don’t like sesame seeds or have them around, feel free to substitute other seeds like sunfl ower, chia or fl ax to keep the crunchy texture and soluble fi bers.

TWH-118_(3-34)_FWH(N).indd 22 12/3/14 11:04 AM

25

Zucchini Ribbon Salad Serves 4

1 large zucchini1½ cups cherry tomatoes, halved¼ cup fresh basil, thinly sliced

1. Using a vegetable peeler shave the zucchini lengthwise to get lasagna-like ribbons. Continue until you get to the seeds in the center, for approximately 3 cups ribbons.

2. Place ribbons in large bowl. Add tomatoes and basil.

3. In a small bowl, whisk together the lemon juice, olive oil, salt & pepper. Just before serving, pour over ribbons and toss. Per serving: 90 calories, 2g protein, 7g carbohydrates, 7g fat (1g sat, 6g mono/poly), 0mg cholesterol, 2g fi ber, 161 mg sodium

Looking for more ways to get vegetables on your plate? Look no further than this recipe, which uses zucchini in place of grain noodles for a low-calorie, fresh salad. Have fun with it!

4 cups arugula or other leafy greens mix 1 medium avocado, peeled and cubed2 small kiwis, peeled, halved and sliced1 Tbsp rice vinegar or other sweet white vinegar1 Tbsp honey mustard1 tsp black sesame seeds

1. In a large bowl, toss together the fi rst 3 ingredients.

2. In a small bowl, whisk together the remaining ingredients.

3. Pour dressing over salad. Serve immediately. Per serving: 117 calories, 2g protein,11g carbohydrate, 8g fat (1g sat, 7g mono/poly fat), 0mg cholesterol, 5g fi ber, 59mg sodium

Seasoned Cook This recipe is perfect when you get that “What am I supposed to do with THIS?” - sized zucchini from your garden... or your neighbor! Shave and discard the tougher skin on larger zucchini; smaller, more tender zucchini can be prepared with the skin on. Double the recipe and bring to your next potluck. To add more color, use yellow summer squash too!


1 Tbsp fresh-squeezed lemon juice2 Tbsps olive oil¼ tsp each salt and pepper

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4 plums4 oz fresh mozzarella, sliced10 basil leaves2 Tbsps olive oil1 Tbsp balsamic vinegar Salt & pepper to taste

1. Using a sharp knife, slice plums into thin half moon slices, carving out the pit.

2. Layer slices of plum with mozzarella and basil leaves for a beautiful presentation.

3. Just before serving, drizzle with olive oil and balsamic vinaigrette.

Per serving: 180 calories, 8g protein, 9g carbohydrate,13g fat (5g sat, 8g mono/poly),15 mg cholesterol, 1g fi ber,151mg sodium

26

Recipe HeadlineServes


Seasoned CookIf you can’t fi nd plums, use peaches instead. For thicker dressing, reduce the balsamic vinegar to a syrup over a low heat on the stove.

For a twist on the traditional caprese salad, this recipe substitutes plums for tomatoes. Paired with the protein of the fresh mozzarella and the fat of the olive oil, this recipe assists in maintaining stable blood sugars, reducing the risk for Type 2 Diabetes.

TWH-118_(3-34)_FWH(N).indd 24 12/3/14 11:04 AM

4 plums4 oz fresh mozzarella, sliced10 basil leaves2 Tbsps olive oil1 Tbsp balsamic vinegar Salt & pepper to taste

1. Using a sharp knife, slice plums into thin half moon slices, carving out the pit.

2. Layer slices of plum with mozzarella and basil leaves for a beautiful presentation.

3. Just before serving, drizzle with olive oil and balsamic vinaigrette.

Per serving: 180 calories, 8g protein, 9g carbohydrate,13g fat (5g sat, 8g mono/poly),15 mg cholesterol, 1g fi ber,151mg sodium

27

Sauerkraut is traditionally a fermented food. Today, it’s usually pasteurized and sold in jars. This recipe brings cabbage back to life and embraces the power of probiotics!

Seasoned CookA crock is preferable because it makes Step 5 easier. Fermentation times may vary from 3-10 days.

1 medium red cabbage (about 2 pounds)1 Tbsp sea salt2 large carrots, grated

1. Cut cabbage in half core-to-tip. Remove core and peel away outside layer. Slice cabbage thinly and place in large bowl or crock. Evenly distribute salt. Avoid using metal utensils, bowls or containers. 2. Using a pestle, mallet or other large wooden kitchen utensil, aggressively pound the cabbage until it begins to release juices. This will take a while. Add carrots, green onions and seeds.3. Let it ferment in the crock or place in 3 one quart glass wide-mouthed jars. Use the utensil to compact the cabbage mixture. Cover with a breathable material such as dish towel or cheesecloth. 4. Check cabbage every 8 hours, pounding out more juice. The goal is to submerge the cabbage completely in its own juice. After 24 hours, if cabbage hasn’t released enough juice, add water to cover. 5. Place a weight over cabbage to keep it submerged; cover and leave in a warm, dark place. Fermentation time varies greatly so check on it daily. When the cabbage produces bubbles and the texture and taste are what you like, bottle, seal and refrigerate.

Per ¾ cup serving: 22 calories,1g protein, 5g carbohydrate, 0g fat, 0 mg cholesterol, 2g fi ber, 350mg sodium

1 bunch green onions, diced1 tsp cumin, coriander, caraway, dill or fennel seeds


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28

2 Tbsps olive oil1 pound sweet onions, halved and thinly sliced4 cups low-sodium beef broth4 scandinavian-style crispbread or other dense crackers.4 oz Gruyere or sharp cheddar cheese

1. Heat oil in soup pot, add onions and sauté on medium heat until caramelized, about 10-15 minutes. Stir frequently to prevent burning. Add broth and bring to a boil. Reduce heat and simmer 10 minutes. Preheat broiler.

2. Place 4 small ovenproof soup bowls on a baking sheet. Divide soup evenly among bowls. Float 1 cracker (broken in half) in each bowl and top with cheese.

3. Place baking sheet on a rack positioned at least 6” from broiler. Broil for 2-3 minutes or until cheese is melted and slightly browned.

Per serving: 297 calories,15g protein, 22g carbohydrate,18g fat (7g sat, 11 mono/poly), 31mg cholesterol, 4g fi ber,198mg sodium

Onions are high in chromium, a mineral that helps regulate blood sugar, and the phytonutrient quercetin, a natural antioxidant that protects our blood vessels from high blood pressure and oxidative stress.

Seasoned CookCaramelizing turns ingredients brown and releases their sugars. Caramelized onions are essential to many dishes, such as this heart-healthy version of French Onion Soup.

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29

2 Tbsps olive oil1 pound sweet onions, halved and thinly sliced4 cups low-sodium beef broth4 scandinavian-style crispbread or other dense crackers.4 oz Gruyere or sharp cheddar cheese

1. Heat oil in soup pot, add onions and sauté on medium heat until caramelized, about 10-15 minutes. Stir frequently to prevent burning. Add broth and bring to a boil. Reduce heat and simmer 10 minutes. Preheat broiler.

2. Place 4 small ovenproof soup bowls on a baking sheet. Divide soup evenly among bowls. Float 1 cracker (broken in half) in each bowl and top with cheese.

3. Place baking sheet on a rack positioned at least 6” from broiler. Broil for 2-3 minutes or until cheese is melted and slightly browned.

Per serving: 297 calories,15g protein, 22g carbohydrate,18g fat (7g sat, 11 mono/poly), 31mg cholesterol, 4g fi ber,198mg sodium

16 baby red and yellow potatoes (less than 2” in diameter) 1 Tbsp olive oil Fresh thyme for garnish

1. Steam potatoes whole until tender enough to be very easily pierced by a knife (approx. 15 minutes).

2. Place potatoes on cutting board. With the point of a paring knife, make an X on each potato but don’t cut all the way through. With rounded bottom of a large spoon, gently press down on the potatoes until they break. Try for the sweet spot where they fl atten out but still retain their round shape and can be lifted in one piece with a spatula.

3. Place fl attened potatoes on broiler pan and brush with oil.

4. Place under broiler on middle rack for 3 to 4 minutes. Potatoes are done when the exposed fl esh begins to brown and get a little crisp. Garnish with thyme.

Per serving: 109 calories, 2g protein, 18g carbohydrate, 4g fat (1g sat, 3g mono/poly), 0 mg cholesterol, 2 g fi ber, 7 mg sodium

This recipe produces potatoes that approximate the taste and texture of French fries but without the added fat and calories from deep-frying.


Seasoned CookSince “Roasties” are made with the skin on, varieties with thinner skins work best.

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30

SNACKING TIPS

Keep your blood sugar stable and your hunger at bay by enjoying snacks with whole grains, healthy fats and lean proteins.

Plan Ahead Keep healthy snacks individually portioned and conveniently located in your desk drawer at work, or at eye-level in the pantry or fridge.

Keep tempting, unhealthy snacks off the counters and out of sight.

Whether we’re at home or on the go, it’s tempting to grab convenient snacks that are often unhealthy. Plan for two healthy snacks daily and keep items on hand.

10 Snack Ideas • Hummus or yogurt dip with carrots, celery, cucumber, cherry tomatoes or radishes

• Apple or veggie slices with nut butter • High-fi ber crackers or leaf lettuce with mustard and a slice of low sodium cheese, lean protein or avocado

• Fresh fruit with low-fat cottage cheese or plain yogurt

• String cheese and fruit

• Popcorn

• Tuna or chicken salad on crackers, lettuce or with raw dipping vegetables

• Hard-boiled egg

• Roasted garbanzo beans

• Small corn or whole wheat tortilla with beans and low-fat cheese, melt for quesadilla

TWH-118_(3-34)_FWH(N).indd 28 12/3/14 11:04 AM

31

To ‘sandwich’ fruit and herbs between ice cubes, place a layer of ice in bottom of pitcher, top with herbs and fruit and layer with more ice. Fill with water.

Water infused with the fresh essence of herbs and fruit is a great alternative to sugar-sweetened beverages. Any fruit or herb works – be creative! Here are some combina-tions to get you started.

Orange + MintRaspberry + LimeStrawberry + BasilPeach + ThymeApple + CinnamonWatermelon + Rosemary

Tips & Tricks • Use seasonal fruit and herbs. Stone fruits and berries are best in summer, apples and pears in fall and citrus in the winter.

• You can also use frozen fruit as ice-cubes!

• To ‘sandwich’ fruit and herbs between ice cubes, place a layer of ice in bottom of pitcher, top with herbs and fruit and layer with more ice. Fill with water.

• Let stand for at least 1 hour for optimal fl avor infusion.

TWH-118_(3-34)_FWH(N).indd 29 12/3/14 11:04 AM

* = ITEMS USED IN RECIPES IN THIS BOOKLET

Heart-Friendly Kitchen Basics

In the PantryGrainsq Barleyq Brown riceq Bulgurq Rolled oatsq Polentaq Quinoa*q Whole-wheat bread, pita or tortilla wrapq Whole-wheat pasta q Whole-wheat or rye crackers* _____________ _____________

Beans/Peas (canned and dry)q Black beansq White (cannellini, navy)q Kidneyq Garbanzo (chickpeas)q Lentils (brown, green, black, red, French)q Split peas _____________ _____________

Produce Basicsq Onions*q Garlic*q Seasonal fruitq Seasonal vegetablesq Fresh herbs _____________ _____________

Nuts, Seeds and Dried Fruitq Almondsq Flaxseedsq Sunfl ower seedsq Walnutsq Pecans*q Raisinsq Apricotsq Cranberries*q Dates*q Shredded coconut* _____________ _____________

Canned Goodsq Broth, low-sodium (chicken, vegetable or beef)*q Tomatoes, diced, low-sodiumq Tomato or pasta sauces, low-sodiumq Black olivesq Fish (salmon, tuna, herring, mackerel)q Salsaq Tomato paste* q Low fat coconut milk* _____________ _____________

Vinegarsq Ciderq Red wineq White wineq Balsamic*q Sherryq Rice wine* _____________ _____________

Oilsq Olive*q Olive oil sprayq Canolaq Sesameq Flaxq Walnut _____________ _____________

Seasoningsq Allspice, basil*, bay leaf, black pepper*, caraway seeds*, cayenne, chili powder, cinnamon*, coriander ground and seeds*, cumin ground and seeds*, curry blends, dill*, fennel seeds* ginger*,marjoram, nutmeg*, oregano, red pepper fl akes, rosemary, sage, salt*, sesame seeds (black)* regular or smoked paprika, thyme*, turmeric* _____________ _____________

Other Staplesq Honeyq Soy sauce, low-sodiumq Hot pepper sauceq Ketchupq Maple syrup

q Mustard (dijon, whole-grain, honey)*q Baking sodaq Baking powderq Cornstarch*q Flour, whole-wheat and whole-wheat pastryq Sugarq Vanilla extract _____________ _____________

In the Fridgeq Eggsq Parmesan cheese*q Milk, low-fatq Yogurt, low-fat*q Butter, unsaltedq Lemon and lime juices*q Lean protein _____________ _____________

In the Freezerq Edamameq Green beansq Mixed vegetablesq Peasq Berriesq Homemade brothq Lean protein _____________ _____________

32

TWH-118_(3-34)_FWH(N).indd 30 12/3/14 11:04 AM

33

Fresh IngredientsHeart-Friendly Kitchen Basics

1. Quinoa Stuffed Red Peppers • 2 cups mushrooms • 4 cups fresh spinach • 4 large red bell peppers

2. Cranberry Pecan Energy Balls All items under “In the Pantry”

3. Carrot Coconut Ginger Soup • 4 celery stalks • 1 large sweet potato • 6 carrots • fresh ginger, cilantro, jalapeño

4. Spaghetti Squash with No-Nut Pesto • 1 medium spaghetti squash • 1 cup fresh parsley • 1 cup fresh basil 5. Triple Green Salad-Arugula, Avocado and Kiwi • 4 cups arugula • 2 small kiwis • 1 medium avocado

6. Zucchini Ribbon Salad • 1 large zucchini • ¼ cup fresh basil • 1 ½ cups cherry tomatoes

7. Plum Caprese Salad • 4 plums • 10 fresh basil leaves • 4 oz. fresh mozzarella

8. Power-to-the-Purple Sauerkraut

• 1 medium red cabbage • 2 large carrots

• 1 bunch green onions

9. Sweet & Satisfying Onion Soup • 4 scandinavian-style crispbread crackers • 4 oz. gruyere or sharp cheddar cheese

10. Red and Yellow Potato Roasties • 16 baby red and yellow potatoes • Fresh thyme for garnish

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Making big changes can be daunting, but little ones don’t have to be.Consider taking one easy step per week to boost your heart health.

1. Keep up with regular health screenings.

2. Use the heart-healthy plate as a guide to plan meals.

3. Eat the rainbow. Eat more fresh, unprocessed foods.

4. Learn how to read the Nutrition Facts Label on food and beverage products. Watch out for excess sugar, salt and fat. Emphasize foods with fi ber.

5. Shop with a food list; make sure heart-friendly foods are on it.

6. Create movement in your day.

7. Keep a food and exercise journal with goals - so you can track your progress.

8. Get seven or more hours of sleep each night.

Consider taking one easy step per week to boost your heart health.

regular health screenings.

Use the heart-healthy plateas a guide to plan meals.

Eat more fresh, unprocessed foods.

Learn how to read the Nutrition Facts Label

excess sugar, salt and fat. Emphasize foods with fi ber.

Shop with a food list;

each night.

8 EASY CHANGES = A HEALTHIER HEART!

Summary

34

TWH-118_(3-34)_FWH(N).indd 32 12/3/14 11:05 AM

When it comes to menopause, decisions around hormone replacement therapy (HRT) are unique for each woman. Be sure to talk with a trusted primary care provider familiar with your personal and family health history. Weigh risks and benefits. And consider these tips to help protect your heart health over time: Know that mass matters. Weight is not just about pounds, but pudge. You lose lean muscle mass after menopause if you don’t work – hard – to avoid the shift from muscle to fat. Move more. Walking is an excellent form of weight-bearing exercise that helps retain muscle mass. It even helps control fat accumulation around the middle. It’s free, and you can do it anywhere.Lighten your libations. You now need far fewer calories to maintain your same weight. Skip the soda, flavored lattes and alcohol to reduce calories. Try spar-kling water with a twist, or infuse waters with herbs and fruit for a refreshing drink.Don’t smoke. Quitting will cut your risk of heart disease in half after just one year.

Hormones and Your Heart

“Women’s risk of heart disease does increase after menopause,” said Rosemary Peterson, MD, a CHI Franciscan Health cardiolo-gist. “Lifestyle changes can help counteract a natural rise in blood pressure and possibly LDL cholesterol and triglycerides.”

35

MANAGING THE CHANGE

Franciscan Heart Care

36

IT’S EVERYWHERE YOU FIND CHI FRANCISCAN.

Our heart and vascular care encompasses providers and services through-out Puget Sound. Through the strength of a system, CHI Franciscan Health offers all the heart care you’ll ever need — with a high level of coordination and a strong dose of compassion.

For services and providers, visit FranciscanHeart.org or HarrisonMedical.org/heart.

West Seattle

TacomaGig

Harbor Federal Way

Auburn

EnumclawBonney

Lake

Milton

Puyallup

University Place

Lakewood

Spanaway

Bremerton

Poulsbo

Bainbridge Island

Silverdale

Port Orchard

Belfair

Forks

Port TownsendSequim

Port Ludlow

TukwilaBurien

Des MoinesVashon

PPT

West Seattle

TacomaGig

Harbor Federal Way

Auburn

EnumclawBonney

Lake

Milton

Puyallup

University Place

Lakewood

Spanaway

Bremerton

Poulsbo

Bainbridge Island

Silverdale

Port Orchard

Belfair

Forks

Port TownsendSequim

Port Ludlow

TukwilaBurien

Des MoinesVashon

PPT

CHI Franciscan Health Facilities Heart/Vascular Care

Hospitals

Prompt Care, Primary Care and Specialty Care Clinics

Freedom from Tobacco Support GroupMultiple locations to choose from. No registration required; drop-ins welcome. Call for more information: (253) 223-7538.

Franciscan Center for Weight ManagementFull range of surgical options, including gastric bypass and sleeve gastrec-tomy, to help patients reduce and manage their weight for life and lower the risk of chronic health problems. Learn about our free seminars and our Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) Bariatric Surgery Center of Excellence at St. Francis Hospital at FranciscanWeightLoss.org.

Franciscan Outpatient Nutrition Education Center

Individual nutrition counseling, body composition analysis and more. Call (253) 426-4926.

Healthy Heart Nutrition Series

Covers types of fat, label reading, recipe substitutions, strategies for dining out and more. Call 1 (888) 825-3227.

Diabetes EducationCertified educators help you manage diabetes and live well. Call (253) 426-4352 or visit chifranciscan.org.

Franciscan Health eNewsTailor topics to your health needs and interests. Subscribe today at chifranciscan.org/eNews. Be sure to choose “Heart Disease”!

Blood pressure checksMonitor your blood pressure between doctor visits at our updated Heart Check Center™ kiosks:• Commons Mall, Federal Way• Tacoma Mall, Tacoma• South Hill Mall, Puyallup

A.W.A.K.E. Support GroupThe “Alert Wakefulness and Keeping Energetic” (A.W.A.K.E.) supports Continuous Positive Airway Pressure (CPAP) wearers and their families, and covers topics related to obstruc-tive sleep apnea. For more information, call (253) 985-6951.

Helping You to Better Health

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LOCAL CLASSES AND SUPPORT GROUPS

stop smoking pic

29-1010, 12/14, 68K

*If your situation is quickly determined to be inappropriate for Virtual Care, you won’t be charged for the visit.

Due to federal regulations, patients who participate in Medicare and Medicaid are not eligible for telemedicine “virtual visit” services at this time.

Say hi to feeling better fast. Get care now with Franciscan Virtual Urgent Care. Talk to a doctor via phone or video chat—24/7 for $35.*Visit FranciscanCareNow.org or call (855) 356-8053.

Job/File name: FVUC_FY15_20312_SAINTS_HHMAd_5_375x8_375_F1.pdf, Publication: Heart Health Magazine, Trim: 5.375” x 8.375” Full Bleed, Ink Color: 4C

Documents

Heart Health! 2015