Loving your Body with all you HEART! Heart Healthy Valentines Recipes!

               In the spirit of Valentines Day, I wanted to say a few words about the importance of loving our bodies and how we love our bodies. Of all the risks and diseases that women today should concern themselves with and educate themselves on, heart disease is at the very bottom of the list.  I tend to associate heart disease, mainly heart attacks, with men over a certain age. However, the scary fact is that heart disease is the Number 1 killer of women, a disease that causes 1 out of 3 deaths each year. Break it down further, and that’s ONE WOMAN EVERY MINUTE. There are so many misconceptions about heart disease in women, and the American Heart Association’s Go Red For Women aims to advocate more research and swifter action for women’s heart health.        At a Glance (via AHA):

• Heart disease is the No. 1 killer of women, and is more deadly than all forms of cancer combined
• An estimated 43 million women in the U>S> are affected by heart disease. 90% of women have one or more risk factors for developing heart disease
• The symptoms of heart disease can be different in women and men, and are often misunderstood
• While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease
• Only 1 in 5 American women believe that heart disease is her greatest health risk

…Please don’t be that 20%. Let’s raise that number and increase awareness. You can get more information about the facts, causes, risks, and prevention of Heart Disease at www.goredforwomen.org.

Stay heart healthy by getting at least 150 minutes of moderate intensity exercise a week so that you yourself can continue to use that beautiful heart of yours to continue to love not only yourself, but those around you. I’ve compiled some recipes and workouts to help your heart stay pumping and rocking.

Heart Healthy Recipes: (via American Heart Association)

Roasted Carrots, Beets, and Red Onion Wedges

Serves 4; 1/2 cup per serving

Ingredients

• Cooking spray
• 2  medium beets (about 5 ounces each), peeled, cut into 1/2-inch wedges, and      patted dry with paper towels
• 3 small carrots (about 2 ounces each), cut crosswise into 2-inch pieces (not baby      carrots)
• 1 medium red onion (about 4 ounces), cut into 1/2-inch wedges
• 2 teaspoons olive oil
• 1/2 teaspoon dried oregano, crumbled
• 1/8 teaspoon salt

Nutrition Facts

• Calories: 78
• Total Fat: 2.5 g
• Saturated Fat: 0.5 g
• Polyunsaturated Fat: 0.5 g
• Monounsaturated Fat: 2.0 g
• Cholesterol: 0 mg
• Sodium: 155 mg
• Carbohydrates: 14 g
• Fiber: 4g
• Sugars: 9 g
• Protein: 2g

Preparation

1. Preheat the oven to 425°F. Line a large baking sheet with aluminum foil to keep it      from getting stained. Lightly spray the foil with cooking spray.
2. Put the beets, carrots, and onion wedges on the foil. Drizzle the oil and sprinkle      the oregano and salt over the vegetables, stirring gently to coat. Arrange      the vegetables in a single layer so they don’t touch.
3. Roast for 15 minutes. Stir. Roast for 10 minutes, or until the vegetables are      just tender when pierced with a fork.

Cook’s Tip: Avoid getting beet stains on your hands by peeling the beets under cold running water.

Spinach-Stuffed Baked Salmon

Serves 4; 3 ounces fish and 1/2 cup vegetables per serving

Ingredients

• 1 teaspoon olive oil
• 2 ounces spinach
• 1 teaspoon grated lemon zest
• 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
• 1/4 cup fresh basil, coarsely chopped
• 2 tablespoons chopped walnuts Cooking spray
• 4 salmon fillets (about 4 ounces each), rinsed and patted dry
• 2 tablespoons Dijon mustard (lowest sodium available)
• 2 tablespoons plain dry bread crumbs (lowest sodium available)
• 1/2 teaspoon dried oregano, crumbled
• 1/2 teaspoon garlic powder
• 1/8 teaspoon pepper

Nutrition Facts

• Calories 208
• Total Fat 8.5 g
• Saturated Fat 1.0 g
• Polyunsaturated Fat 3.5 g
• Monounsaturated Fat 2.5 g
• Cholesterol 65 mg
• Sodium 280 mg
• Carbohydrates 6 g
• Fiber 1 g
• Sugars 1 g
• Protein 27 g
• Preparation

1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom.      Cook the spinach and lemon zest for 2 minutes, or until the spinach is      wilted, stirring constantly. Transfer to a medium bowl. Stir in the      roasted peppers, basil, and walnuts. Let cool for 5 minutes.
2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
3. Cut a lengthwise slit in the side of each fillet to make a pocket for the      stuffing. Be careful to not cut through to the other side. With a spoon or      your fingers, carefully stuff a scant 1/2 cup spinach mixture into each      fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread      the mustard over the fish.
4. In a small bowl, stir together the remaining ingredients. Sprinkle over the      fish. Lightly spray the top with cooking spray.
5. Bake for 12 to 13 minutes, or until the fish is the desired doneness and the      filling is heated through.

Raspberry-Chocolate Chip Frozen Yogurt

From  Eating Well

8 servings, 1/2 cup each (1 quart)

Active Time: 5 minutes Total Time: 35 minutes

Ingredients

• 3 cups fresh or frozen (not thawed) raspberries
• 2 cups low-fat plain yogurt
• 1/3 cup sugar
• 1 1/2 teaspoons vanilla extract
• 1/2 cup chocolate chips, preferably mini

Preparation

1. Place raspberries, yogurt, sugar and vanilla in a food processor and process      until smooth.
2. Transfer the mixture to an ice cream maker (or see “No Ice Cream Maker?” below). Freeze according to manufacturer’s directions, or until desired      consistency. Add chocolate chips during the last 5 minutes of freezing. Transfer to an airtight container and freeze until ready to serve. No Ice Cream Maker? Pour the mixture into a 9-by-13-inch pan and place in the freezer. Stir every few hours, until the mixture is firm along the edges and semi-firm in the center, 2 to 6 hours (using frozen berries will shorten the freezing time). Transfer to a food processor and process until smooth. Transfer to an airtight container, stir in chocolate chips, cover and freeze until ready to serve

Nutrition

Per serving: 147 calories; 4 g fat ( 2 g sat , 1 g mono ); 4 mg cholesterol; 25 g carbohydrates; 4 g protein; 4 g fiber; 45 mg sodium; 253 mg potassium.

³⁷ Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ Matthew 22:37

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