EFNEP Supports Healthy Hearts
Did you know heart health is important at all ages, not just for when we get older? February is American Heart Month, and this means that all of us, both men and women, should be concerned with keeping our hearts healthy. But how do you know if you are at risk of an unhealthy heart? The CDC has put together a list of risk factors to help you better understand.
The good news is there are many ways we can improve our overall health and keep our hearts strong. Here are a few below:
- Talk with your doctor. Here is a list of questions that can help you ask about your risks.
- Choose heart healthy foods, including those lower in saturated and trans fats and sodium. Make your plate mostly fruits and vegetables to get important nutrients.
- Stay Active! Choose fun ways to keep you and your family moving to meet recommended daily physical activity. Check here for ideas on how to Make Physical Activity a Part of Your Family’s Routine.
One thing to remember is that heart health is important for your lifetime. Making changes to how we eat and stay active can be challenging. However, together, we can support and encourage each other. For American Heart Month 2019, make a pact with others to be heart healthy. Share the ways that you’re being heart healthy throughout the month by using #OurHearts and tagging #EFNEPworks on social media.
-Emily
Tamale Pie Recipe
Makes 8 servings
Ingredients:
1 pound ground beef, completely browned, crumbled and drained
(Can substitute ground turkey or chicken)
1 cup low-sodium whole kernel corn, drained
1 can low-sodium black beans, drained
1 medium green pepper, chopped
1 teaspoon chili pepper
1 cup salsa
½ cup low-fat cheddar cheese, grated
1 8.5 ounce box of Cornbread mix, cooked accordingly to package directions
Non-stick cooking spray
Directions:
1.Preheat oven to 375 ℉. Lightly spray or grease a 2-quart casserole dish or baking pan.
2. In a medium bowl, combine the cooked ground meat, corn, black beans, green pepper, chili powder, and salsa. Mix well.
3. Put in casserole pan and top with grate cheese
4. cornmeal mix according to the directions, pour over meat mixture.
5. Bake at 375 for 35-45 minutes.
Nutrition information per serving
323 calories, Total Fat 11g, Saturated Fat 5g, Protein 19g, Total Carbohydrate 3g, Dietary Fiber 5g, Sodium 455 mg.
Baked Apples
Makes 2 servings – Serving Size: 1 apple
Ingredients
• 2 apples
• 2 tablespoons brown sugar
• 1 teaspoon cinnamon
Directions
1. Peel apples.
2. Cut apples into 1-inch pieces.
3. In a small bowl, mix brown sugar and cinnamon together.
4. Sprinkle apple pieces with brown sugar and cinnamon.
5. Microwave for 30 seconds until soft.
6. Let cool for 1 minute.
Nutrition Information Per Serving
150 Calories, Total Fat 0g, Saturated Fat 0g, Protein 0g, Total Carbohydrate 37g, Dietary Fiber 7g, Sodium 0mg.
Fifteen Minute Bean Soup
Fifteen Minute Bean Soup
Makes 8, One Cup Servings
Ingredients:
1 can low-sodium tomatoes, diced
1 can low-sodium great northern beans, rinsed and drained
1 small onion, diced
1 can low sodium chicken broth (or 2 cups of water and one bouillon cube)
1 teaspoon garlic powder
1 10 ounce package frozen spinach
½ cup whole wheat pasta, uncooked
Directions:
- In a 2 -quart saucepan, combine all ingredients except spinach and pasta. Allow to boil.
- Add spinach and stir to break up as spinach thaws and mixture returns to a boil.
- Stir in the pasta and simmer until macaroni is tender, about 6-8 minutes.
Nutrition information per serving
121 calories, Total Fat 1g, Saturated Fat 0g, Protein 6g, Total Carbohydrate 24g, Dietary Fiber 5g, Sodium 196mg.
New Year, New Goals – Move More!
New Year, New Goals – Move More!
Did you know that the top four New Year’s Resolutions in 2018 were to eat healthier, exercise more, save more money, and take better care of yourself? We often end our holidays and start our new year with great intentions, but fizzle out before the last decorations have been put away.
Although they can feel impossible, health goals don’t have to be a challenge! Regular exercise can improve mood and mental health, control weight, reduce the risk of chronic disease, and help you sleep better at night. Incorporating more physical activity can be as simple as sitting less and moving more throughout your day. The Centers for Disease Control and Prevention (CDC) recommends 30-45 minutes of moderate-intensity activity or 20 minutes of vigorous activity each day for major health benefits.
Regular exercise doesn’t always have to mean a trip to the gym. Here are some helpful tips to make exercise more enjoyable:
- YouTube workouts: YouTube is full of great workouts for any skill level that can be done from the comfort of your home!
- Join a community recreation center: many community centers have athletic programs such as softball and kickball that can make exercise both fun and social! Check with your local community center for more information.
- Go for a walk or play at the park: although the weather can be a bit chilly this time of year, some days are still warmer. Try taking a walk with your kids or visit a local park as a fun way to get the whole family involved!
- Discount gym memberships: many gyms have discount memberships at the beginning of the year. Check with a local gym to see if they have any deals.
Remember, a resolution doesn’t have to be perfect! Don’t give up if don’t reach your exercise goal every week. Give these exercise tips a try this new year!
-Logan