Prairie Heart Cookbook
The Prairie Heart Cookbook, titled the Well-Fed Heart, includes recipes and tips to help make it easier to cook heart healthy recipes.
Physicians What is Prairie Heart Institute Southern Illinois Healthcare? In the simplest of terms, Prairie Heart Institute Southern Illinois Healthcare is about one thing—your heart. Firas Al Badarin, MD Raed Al-Dallow, MD CARBONDALE • HARRISBURG CARBONDALE • HARRISBURG Cardiology Interventional Cardiology PINCKNEYVILLE It’s a fact that caring for your heart takes widespread collaboration, so no matter where you are in southern Illinois, you too can give your heart the Power of Prairie. We’ve built a phenomenal foundation at Southern Illinois Healthcare hospitals with heart experts who truly believe their work to be a mission. We’re bringing that passion to ten local hospital Emergency Departments. Our clinics are in nine different communities to make heart care more accessible. We’re working closely with EMS to speed the treatment of heart attacks. We’re doing all this to conquer the number one killer of southern Illinoisans—heart disease. We’re committed. Your heart. Our mission. Nabil Al-Sharif, MD Cesar Coello, MD Maria Falcone, MD CARBONDALE • MARION CARBONDALE • HERRIN BENTON CARBONDALE • HERRIN DUQUOIN Prasanna Kumar, MD Son Le, MD Raja Maddipoti, MD CARBONDALE • MARION CARBONDALE • HARRISBURG CARBONDALE • HERRIN Cardiology Interventional Cardiology Cardiology Interventional Cardiology BENTON Cardiology Cardiology WEST FRANKFORT To Find a Physician Call 866-744-2468 Physicians, physician assistants, and advanced practice nurses providing services at and admitting patients to Memorial Hospital of Carbondale, Herrin Hospital and St. Joseph Memorial Hospital are not employees of the hospital. Physicians, physician assistants, and advanced practice nurses exercise their own independent judgment regarding medical care and treatment and the hospital is not responsible for their actions. Varadendra Panchamukhi, MD Interventional Cardiology CARBONDALE • MARION • ANNA Cristian Sarateanu, MD John Watson, MD CARBONDALE CARBONDALE Cardio Thoracic Surgery Cardio Thoracic Surgery Risk Factors Cardiovascular diseases: Are you at risk? Cardiovascular diseases involving the heart and blood vessel system include heart disease, stroke, high blood pressure, and angina (chest pain). Risk factors you cannot control • Increasing age (male over 45; female over 55) • Gender (more men have heart attacks earlier in life, but heart disease will kill more women) • Family history Risk factors you can control • Quit smoking • Exercise regularly • Limit alcohol • Control your blood pressure • Manage your cholesterol • Ease stress • Prevent or manage diabetes Learn more about heart attack survivor Rick Runge, and how STAT Heart saved his life. SCAN WITH YOUR SMART PHONE TO SEE THE FULL STORY During a heart attack, time is muscle. The longer you wait, the more likely damage is occurring. The American College of Cardiology and the American Heart Association considers 90 minutes to be the recommended window of treatment. In southern Illinois, we have a unique issue. Many of our local hospitals are miles from Prairie Heart Institute, where proper treatment can occur. But with great collaboration Prairie STAT Heart is successfully getting patients stabilized, transferred and treated, all in this 90 minute window. Ultimately we are saving lives. © 2013, Health Marketing Solutions, Inc. | wellfedheart.com Prairie STAT Heart is a carefully coordinated program between local hospital emergency rooms, EMS systems, the Prairie doctors and the staff at Prairie Heart Institute - Southern Illinois Healthcare. Snooze to lose Obesity is three times more common in people who get fewer than seven hours of sleep per night. Poor sleep is also associated with diabetes, high blood pressure, and heart disease. You can cut your risk of heart attack and stroke in half by adopting healthy changes. Call your healthcare provider to discuss priorities and make a plan. Commit to getting seven or more hours of sleep per night. SLEE P ON IT. 1 Cardiovascular Diseases: Know the Signs Your risk: what to know & do 9-1-1 Heart Attack? Call 9-1-1 with any of these symptoms: • Chest pain or upper body discomfort • Shortness of breath • Cold sweats, nausea, or lightheadedness • Racing heart beat Stroke? Call 9-1-1 if you suspect someone is having a stroke, and can’t: • Smile • Raise both arms • Repeat a simple sentence Coronary Heart Disease • Also known simply as heart disease, CHD is one of several cardiovascular diseases of the heart and blood vessel system. With symptoms that can be life threatening, CHD can lead to heart attack and heart failure. It is the leading cause of death for Americans. Vascular Disease • Clogged arteries and hardening of the arteries occur when blood vessels become damaged from high blood pressure, cholesterol, or other fatty buildup. The result—restricted blood flow— can cause tissue damage, stroke, or death. Stroke • Often called a brain attack, stroke occurs when a blood vessel in the brain bursts or is blocked, interrupting blood flow to the brain. • Signs include numbness, confusion, trouble speaking, and severe headache. Diabetes • People with diabetes have a three times higher risk of developing cardiovascular disease. • The same good habits that prevent heart disease can help prevent diabetes. Do! You can prevent or manage heart disease, stroke, high blood pressure, and diabetes by adopting these good-for-you habits: • If you smoke, stop. • Exercise 30 to 60 minutes most days. • Adopt principles of the Mediterranean lifestyle as explained in this booklet. • Maintain a healthy weight. • Get regular checkups. • Eat at home. High Blood Pressure • Also known as hypertension, it weakens and damages the arteries, which can lead to heart disease and stroke. • It’s called the “silent killer” because people often show no symptoms. Cholesterol • LDL (think L for lousy) is bad cholesterol, raising your risk of heart and vascular diseases, and stroke. 2 • HDL is good cholesterol (H for healthy). High levels can lower your risk of heart disease. and commit to three changes you can make and sustain. PICK ONE ACTION FROM THE LIST 3 What’s your number? Vital Digits Healthy At Risk High Risk Total Cholesterol Less than 200 201 – 239 240 and above LDL (Lousy) Cholesterol Less than 100 101 – 159 160 and above HDL (Healthy) Cholesterol 60 or higher 51 – 59 Women 50 or less 41 – 59 Men 40 or less Triglycerides Less than 150 151 – 199 200 and above Fasting Blood Sugar Less than 100 101 – 125 126 and above CRP (measures inflammation) Less than 1.0 1.0 – 2 .9 3.0 or higher Systolic Less than 120 121 – 139 140 or higher Diastolic Less than 80 81 – 89 90 or higher Date Date Date Date Blood Pressure Weight Waist Circumference Women Less than 35" 35" or greater Men Less than 40" 40" or greater Body Mass Index (BMI) 19 – 24 Apple or pear? Body shape matters Higher risk Lower risk People with apple-shaped bodies—larger waists with extra weight around the abdomen—are at a higher risk of developing diabetes, heart disease, and other complications of metabolic syndrome. Those who have a narrow waist and carry more weight around the hips—pear-shaped—have a lower risk. Since we inherit our body shape, it’s one more reason to take control of the risk factors within our power to change. Metabolic syndrome? Check yourself Symptoms of metabolic syndrome increase your risk for heart disease, stroke, and diabetes. This risk is greater if you are overweight or inactive. And it’s highest in Hispanic, Native American, and AfricanAmerican populations. 4 25 – 29 30 or higher If you have two or more of these conditions, consult your healthcare provider: • High blood pressure • Elevated fasting blood sugars • Extra weight, especially around the waist • Abnormal blood lipid (cholesterol) levels USE THE CHART ABOVE TO TR ACK YOUR Local health fairs or hospitals are a good resource for health screenings. Or contact your healthcare provider, who may further customize your screening schedule based on your personal and family medical history. NUM BE RS OVE R TIME . 5 Heart-Healthy Plate 1/2 fruits and nonstarchy vegetables • Apples • Berries • Broccoli • Brussels sprouts • Cabbage • Carrots • Cauliflower • Cucumber • Green beans • • • • • • • • • 1/4 lean protein 1/4 whole grains or starchy vegetables • Lean beef, pork and fish • Dried beans, peas and lentils • Chicken and turkey breasts • Tofu, tempeh • Eggs • Nuts (Add milk, yogurt and cheese to protein options.) Melon Onions Tomatoes Dark leafy greens Eggplants Peaches Pears Plums Zucchini • Barley (non-pearled is best) • Brown rice, quinoa and oats • Dried beans, peas and lentils • Whole wheat pasta • Corn • Potatoes • Winter squash Mediterranean: Not a diet, a lifestyle Live longer, and reduce your risk of heart disease, stroke, and diabetes by eating as our Mediterranean neighbors do: • More fruits, veggies, beans, nuts, seeds, and grains • Olive oil as your main fat source • Small daily servings of non- or low-fat cheese and yogurt • Two to three servings of baked or broiled fish weekly • Lean red meat only once or twice a month If lower blood pressure is your goal, consider the low-sodium DASH diet; see the National Heart, Lung and Blood Institute website. 6 NEED HELP WITH SE RVING SIZES? Use a food scale or try these visual cues for a single serving of: Lean protein Cheese Pasta, rice, beans 7 The other side of the story Food Labels: Front and Back What’s really inside today’s packaged and processed foods—and beverages—is revealed on the Nutrition Facts label. This tell-all most often appears on the product’s back side. It is intended to help you make informed choices. Buzz words decoded Today’s packaged foods entice us with marketing words that are often misleading. Here are some of the popular ones: Verify what’s inside: Read the ingredients listed on the back of the package. The first thing listed is what weighs the most in the total weight of the food item. If you see the healthiest ingredients are toward the end of the list, they’re probably not a significant source of nutrition. Is this serving size reasonable? Check calories • Natural. The food product may still contain pesticides, genetically modified ingredients, high-fructose corn syrup, and be heavily processed. • Healthy. While the food must meet specific guidelines for fat, cholesterol, sodium, and certain nutrients, it can still contain large amounts of sugar, preservatives, and artificial ingredients. • Lightly sweetened. This term is not regulated by the FDA, so the product could contain any amount of sugar. • Made with whole grains. Be sure “whole grain” or “whole-wheat flour” is among the first three or four ingredients listed on the package. Limit these nutrients 5% or less is low 20% or more is high Aim daily for less than 300 mg of cholesterol Get enough of these nutrients • Reduced sugar. The FDA controls this, and it means that the product contains 25% less sugar than the regular product. • Sugar-free. The FDA states that the product cannot contain more than .5 grams of sugar or 1/8 teaspoon per serving. Don't forget to look for the expiration date. 8 Start here KNOW WHAT YOU ’RE BUYING AND E ATING by reading food labels. Before buying a packaged food item, answer the question, “Is the nutrition in this good for me?” 9 Golden rules of food Culprits: Fats, Sugar, Sodium What lurks in your pantry? Buyer beware! Packaged foods often contain large amounts of sodium from preservatives and additives, while packaged low-fat foods commonly get a flavor boost from sugar. Read the labels. Not all teaspoons of salt are the same • Most people will get more sodium than they require daily without adding any salt to their food. 10 Fat free. Naturally sweetened. All natural. Don’t be fooled by misleading language on labels; look for the hidden or added sugar, salt, and fat. Consider these heart-healthy guidelines: • Reduce your intake of solid fats (saturated and trans fats), replacing them with poly- and monounsaturated oils. Less than 35 percent of your total daily calories should come from fat. • Watch the sugar: 4 grams equal 1 teaspoon. Most of us should have no more than 5 to 9 teaspoons per day. • Your overall daily diet should contain no more than 2,300 mg of sodium (about one teaspoon of table salt). Sodium is the part of salt that is most pertinent to your health. African-Americans, adults 50+, and all ages with hypertension, diabetes, or chronic kidney disease should limit their daily sodium intake to 1,500 mg. Table 2,300mg sodium fine grain Kosher 1,760mg sodium course grain Sea 1,570mg sodium flakey 1. Build from breakfast. Break your nightly fast with a healthy breakfast. 2. Eat the rainbow. Yellow peppers, red beets, purple cabbage. 3. Eat an apple a day. And keep going. Fruits and vegetables lower your risk of high blood pressure, heart disease, and stroke. 4. Turn over a new leaf. Make dark leafy greens, such as kale, spinach, and Swiss chard, a frequent vegetable choice. 5. Learn to love legumes. Good options are beans, lentils, peas, soybeans, and peanuts—all high in fiber, protein, iron and B vitamins. 6. Get hooked on fish. Meatless Monday, Tuna Tuesday, Sardine Saturday, Salmon Sunday. You get the idea: less meat and more fish with heart-protecting omega-3’s. 7. 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. 8. Keep grains whole. Three daily servings of whole or minimally processed grains, such as brown rice, quinoa, and bulgur, will reduce your risk of cardiovascular disease, diabetes, and obesity. WITH P ORTION SIZES EVE R IN C RE ASING — at convenience stores, restaurants, and in movie theaters—we inadvertently consume more calories than we need. Know common portion sizes. When given a choice, order the smallest size. 11 The Well-Fed Heart Budget shopping = Better eating • Purchase frozen fruits and vegetables in the off-season. Save fresh purchases for in-season, locally grown produce when they’re less expensive. • Buy in bulk nuts, grains, pasta and other foods. • Menu planning saves time and money. Work leftovers into your menus. • Store brands are often cheaper than using coupons. • Coupons may save money, but they often are for highly processed foods. Check labels. • Stock up on canned goods when often-used items are on sale. • Get your omega-3’s economically from canned salmon, sardines and herring. • Serve lean protein as a side dish the size of a deck of cards, rather than the main event. • Plan meals from your pantry or freezer once or twice a week. • For snacks on-the-go, packing your own saves money. How healthy is your kitchen? Stock 1. Oatmeal and whole-grain cereals with no more than 120 calories and at least 5 grams of fiber per serving 2. 100 percent whole-wheat Toss 1. Toaster pastries and cereals with more than 5 grams of sugar per serving 2. White—bread, crackers, rice bread, whole-grain crackers, brown rice 3. Canned low-sodium tomatoes and beans 4. Unsalted nuts, plant-based oils, packaged snacks with zero trans fats 5. Low-fat or nonfat dairy 3. Canned goods with added sugar, salt and fats 4. Trans-fat-laden snacks (chips, buttery crackers); solid shortening 5. Full-fat dairy products products 6. Whole-wheat pasta, bulgur, quinoa, barley 7. Healthier frozen dinners with 6. White pasta and boxed macaroni and cheese 7. High-fat and salty frozen dinners whole grains, veggies 8. Peanut, almond, or cashew butters containing only nuts; low-sugar fruit spreads 9. Dried fruits, such as raisins, apricots, mangos 10. Milk, plain ice tea, coffee, water 8. Peanut butter and jams with added sugar 9. Gummy fruit snacks with artificial flavors; canned fruits with added sugar 10. Sugary drinks SAV V Y GRO CE RY SHOPPE RS SAVE M ONEY by always going with a list (and never shopping hungry). Commit to adding heart friendly foods to your grocery list and checking labels when in doubt. 12 13 Meal Planning Saves Time and Money Here’s a common complaint: Eating healthy at home takes too much time. Our answer: In just 15-20 minutes of planning every week or two, you’ll be organized for the next batch of meals. In many of our recipes, note how you can count on leftovers or purchase more of one food for another meal. There are many cook-ahead options, too. You can add or subtract ingredients to many of these recipes for dietary preferences. Sample Meal Planner Day Sunday Dinner Monday Lunch Dinner Meal Planning Tips 1. Incorporate just a few new recipes each week, mixing our recipes with yours. Use what’s already in your freezer and pantry, too. 2. There’s nothing worse than leftovers going bad. So, there’s a space for lunch (M-F) as a reminder to pack leftovers in reusable containers for lunch the next day or for a fast dinner. 3. By doing this for 3-4 weeks, all you’ll have to do is rotate your menu plans on a monthly or seasonal basis. For more heart-healthy recipe ideas, go to wellfedheart.com Tuesday Lunch Dinner Wednesday Lunch Dinner Meal Notes Hearty Chicken Harvest Dinner 2 guests Chicken leftovers Creamy Portobello Burgers w/Green Gusto Salad pick up buns! Portobello burgers w/ pickles Family Night Fish Tacos soccer practice taco salad soup from freezer working late and find 2-4 that you’d like to incorporate into your menu plan. Check the Kitchen Basics and the Fresh Ingredients lists to plan what you’ll need at the grocery store. By sticking to a list, you’ll save time in the aisles and money at checkout, too. Go ahead…try it, now! RE AD THE RECIPES IN THIS BOOKLET 15 Make Mondays Meatless Sweet Barley Pilaf and Green Gusto Salad Serves 6 1 Creamy Portobello Burgers Serves 4 1 4 1 1 1 4 tablespoon olive oil portobello mushrooms, stems removed and chopped large onion, halved and cut in ¼-inch strips large yellow or red bell pepper, deseeded and cut into ¼-inch strips teaspoon each of thyme and sage ounces soft goat cheese, divided Optional: lettuce and tomato, whole wheat buns 16 1 Turn on broiler, set to high 5 Spread goat cheese in or 500°. each cap and broil for 2 more minutes. Top with cooked vegetables and optional serving ideas as shown here. 2 Heat olive oil in large sauté pan over medium heat. 3 Sauté chopped mushroom stems, onions, peppers and herbs until onions are translucent. 4 On a cookie sheet, broil mushrooms stem side down for 2-3 minutes. Turn over and broil stem side up for 3-4 minutes until liquid starts to accumulate in cap of mushroom. Per serving: 157 calories, 8g protein, 11g carbohydrate, 10g fat, 5g sat fat, 4g mono fat, 13mg cholesterol, 3g fiber, 112mg sodium Per serving with bun: 271 calories, 12g protein, 33g carbohydrate, 12g fat, 5g sat fat, 4g mono fat, 13mg cholesterol, 6g fiber, 318mg sodium tablespoon olive oil 1 large onion, minced 1 cup mushrooms, sliced 1 celery stalk, chopped ½ cup slivered almonds 1 cup barley or other whole grain ¼ cup raisins, golden or black dash of salt 1 tablespoon each fresh rosemary and marjoram, minced or ½ teaspoon dried 3 cups chicken or vegetable broth, low-sodium 1 In large saucepan, heat olive oil and sauté onion until translucent. Add mushrooms, celery and almonds. Cook 3-5 minutes. 2 Stir in barley, raisins and seasonings until barley is coated with other ingredients. 3 Add chicken broth and bring to a boil for 2 minutes, reduce to simmer for 55 minutes. Per serving: 254 calories, 10g protein, 35g carbohydrate, 10g fat, 1g sat fat, 6g mono fat, 0mg cholesterol, 8g fiber, 80mg sodium 1 2 2 1 pound green beans, ends trimmed and sliced into 1-inch lengths cups frozen peas scallions, chopped orange or canned mandarins pepper to taste Dressing ²/³ cup plain nonfat yogurt 2 tablespoons fresh mint, chopped 2 tablespoons orange peel, finely grated 1 In a bowl, mix the orange peel with yogurt and fresh mint. Set aside. 2 Boil green beans for 3 minutes. They should be a bit crunchy. Run under cold water to stop the cooking process, drain and put in a bowl. 3 Defrost peas under cool running water. Drain and add to beans with scallions and pepper to taste. Mix and refrigerate for 10 minutes. 4 Peel the remaining orange skin and fibers and cut into bite-size pieces. 5 Just before serving, add dressing to salad and toss. Plate and garnish with orange sections. Per serving: 92 calories, 6g protein, 18g carbohydrate, 0g fat, 0g sat fat, 0g mono fat, 0mg cholesterol, 5g fiber, 75mg sodium 17 Love Your Omega-3’s Warm Gazpacho with Sizzling Fish Family Night Fish Tacos Serves 6 4 large tomatoes, quartered, deseeded and chopped (approx 3 cups) 1 large cucumber, peeled, deseeded and chopped 1 medium onion, chopped (approx 1 cup) 1 red bell pepper, chopped 1 garlic clove, minced 2 tablespoons chopped fresh herbs such as basil, thyme, oregano or parsley ¼ teaspoon smoked paprika ¼ teaspoon black pepper 2 cups canned low-sodium tomato juice 2 tablespoons olive oil 1½ pounds cod or other thick, firm white fish, cut in 6 equal portions Optional garnish: chopped scallions 18 1 Add first 8 ingredients in Serves 6 food processor and puree until well-mixed but still coarsely textured. 2 Add tomato juice and pulse once or twice to blend. 3 Warm finished gazpacho to serving temperature but DO NOT BOIL. 4 Heat olive oil in large skillet over medium heat until just starting to smoke. Sauté fish 2 minutes per side or until lightly browned. Ladle soup into bowls and gently place fish on top so it looks like it is floating. Seasoned Cook Make a double batch of gazpacho and freeze leftovers for another meal. Per serving: 198 calories, 22g protein, 14g carbohydrate, 4g fat, 1g sat fat, 1g mono fat, 47mg cholesterol, 3g fiber, 142mg sodium ½ pound cod or other firm white fish 1 teaspoon black pepper 1 tablespoon olive oil 1 red bell pepper, sliced 1 medium onion, sliced 4 cloves garlic, minced 1 tablespoon oregano 1 15-ounce can black beans, drained 1 small can sliced black olives 1 tablespoon lime juice 6 whole wheat or corn 12-inch tortillas, warmed in low oven 1 Season fish with pepper. 2 Heat olive oil and sauté red pepper, onion, garlic and oregano. Place in a bowl. 3 Sauté fish until cooked through, then flake into small pieces. 4 Fold beans and olives into the fish and heat through. Add fish mixture to vegetables and sprinkle with lime juice. 5 To make a taco, place mixture in center of tortilla with condiments. Fold opposite sides in and roll. Seasoned Cook Try condiments such as salsa, nonfat sour cream, shredded cabbage, diced tomatoes, sliced avocados and cilantro. Per serving: 179 calories, 14g protein, 22g carbohydrate, 5g fat, 0g sat fat, 3g mono fat, 14mg cholesterol, 7g fiber, 485mg sodium 19 Get Your Super Greens Asian Greens Ribbon Salad and Sweet Potato Shrimp Cakes Serves 4 6 Super Greens Pasta Bake Serves 8 12 ounces dry whole wheat pasta (fusilli or other) 1 Cook pasta according to 3 2 Preheat oven to 375°. 3 In a bowl, combine cups tomato sauce with onions and garlic (no salt added) 2 cups sliced mushrooms 4 cups dark leafy greens like kale, spinach or Swiss chard 1½ cups shredded partskim mozzarella cheese Optional: 2 cups cooked, diced protein such as chicken or low-fat turkey sausage package directions, drain. tomato sauce, mushrooms and kale with the pasta and mix. Add optional chicken or sausage if using. Add pepper to taste. 4 Pour into oven-proof casserole dish. Top with cheese and bake 20-30 minutes, until heated through and cheese is bubbly. Per serving: 242 calories, 13g protein, 37g carbohydrate, 5g fat, 3g sat fat, 1g mono fat, 11mg cholesterol, 2g fiber, 130mg sodium 20 Seasoned Cook Assemble this dish the night before. Taste tomato sauce before using — if needed, add seasonings. Red pepper flakes are a spicy addition. Fiber content of whole wheat pasta can vary by manufacturer— check the labels. cups greens, like kale, Swiss chard, cabbage, spinach ¼ cup toasted sunflower seeds ¼ cup slivered almonds ¼ cup golden raisins Dressing 1 tablespoon canola oil ½ tablespoon each cider vinegar, honey, chopped mint ¼ teaspoon sesame oil 1 Slice the greens or cut with scissors into thin ribbons. Toss together in salad bowl. 2 Add sunflower seeds, almonds and raisins to greens. 3 Put dressing ingredients in a small jar and shake until blended. Drizzle over greens, toss and serve. Per serving: 200 calories, 6g protein, 22g carbohydrate, 12g fat, 2g sat fat, 6g mono fat, 0mg cholesterol, 4g fiber, 136mg sodium ¾ pound sweet potato, peeled and grated ½ pound small whole shrimp, peeled and diced 3 whole scallions, chopped 1 garlic clove, crushed 1 tablespoon fresh ginger, grated ½ teaspoon salt 3 tablespoons cornstarch 3 egg whites 2 tablespoons canola oil 1 Mix first 6 ingredients in a bowl. 2 Whisk egg whites and cornstarch in a separate bowl until frothy, then add to sweet potatoes. Mix thoroughly. 3 Form small patties of the mixture (about 2 tablespoons each) and place on a plate. Refrigerate 10 minutes. 4 Heat oil in a large nonstick skillet over medium-high heat. Transfer the patties to the skillet using a spatula. Cook 5 minutes per side. Drain on paper towel. Serve as shown or in lettuce leaf wraps. Per serving: 340 calories, 20g protein, 46g carbohydrates, 8g fat, 1g sat fat, 5g mono fat, 113mg cholesterol, 3g fiber, 478mg sodium 21 Fortify With Fiber Hearty Chicken Harvest Dinner Serves 4 Rainbow Lentil Medley Serves 4 2 cups broth, chicken or vegetable, low-sodium 1 cup water 1 cup lentils, rinsed 3-4 cloves garlic, minced ¼ teaspoon each black pepper and oregano 6 cups mixed vegetables, thinly sliced or diced, such as broccoli, squash, onion, red bell pepper, carrots 2 tablespoons fresh mint, finely chopped 2 ounces crumbled goat or blue cheese Dressing ¼ cup lemon juice 2 tablespoons olive oil 1 tablespoon Dijon mustard 22 1 In a medium pot, bring broth and water to boil. Add lentils, garlic, black pepper and oregano. Reduce to simmer, cover and cook for 20 minutes. Drain any remaining liquid. 2 Meanwhile, in a steamer, cook vegetables until just tender. 3 Put lemon juice, oil and mustard in a small jar and shake until blended. Seasoned Cook This dish adapts to whatever vegetables are in season and whatever grains or beans you have in your pantry. 4 Put all ingredients, except cheese, in a large bowl and toss. 5 Sprinkle cheese on top. 375 calories, 22g protein, 47g carbohydrates, 13g fat, 4g sat fat, 6g mono fat, 11mg cholesterol, 19g fiber, 212mg sodium ¾ pound chicken breasts, boneless, skinless 1 tablespoon olive oil Olive oil spray 1 medium onion, thinly sliced 2 bell peppers, yellow or red, sliced 1 garlic clove, minced 1 14-ounce can diced tomatoes, low-sodium ²/³ cup chicken stock, low-sodium 1 tablespoon each oregano, basil 1 cup canned cannellini beans, rinsed and drained 1 Over medium heat, sauté the chicken in olive oil until golden brown. Remove from pan. 2 Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes. 3 Add tomatoes with juice and stir. Place the chicken over mixture, add stock and sprinkle with herbs. 4 Cover the pan and simmer for 30 minutes, stirring occasionally. To test when chicken is done, poke a knife in meat and juices should run clear. 5 Mash half of the beans, then add to pot and stir into liquid until sauce thickens. Add the rest of beans and simmer for 5 minutes more. Serve in bowls with green salad and crusty bread. Seasoned Cook This is a perfect makeahead dinner. Consider doubling the recipe—it makes great leftovers. Per serving: 324 calories, 28g protein, 29g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 78mg cholesterol, 6g fiber, 293mg sodium 23 No-Bake Entertaining Herbaceous Garbanzo Bean and Tomato Salad Serves 4 1 2 2 6 3 cup mixed fresh herbs like basil, mint, cilantro, finely chopped cups garbanzo beans (chickpeas), drained cups cherry tomatoes, halved black olives, pitted and sliced lengthwise scallions, sliced Optional: canned fish Dressing 2 tablespoons red wine vinegar 2 tablespoons olive oil ½ teaspoon honey 24 1 Place all ingredients 2 Make the dressing in a small glass jar and shake. toss and serve. Per serving: 249 calories, 9g protein, 32g carbohydrates, 10g fat, 1g sat fat, 6g mono fat, 0mg cholesterol, 8g fiber, 120mg sodium Serves 8 3 in a salad bowl and mix thoroughly. 3 Pour dressing on salad, No-Bake Berry Date Deluxe Seasoned Cook You’ll love the brightness in flavors and versatility of this dish. It can stand alone, be served casually with canned fish or grilled lean protein. cups dates, pitted and roughly chopped ¼ cup rolled oats ½ cup slivered almonds 1 cup berries, such as strawberries, raspberries or blueberries, mashed 1 cup fresh berries 1 Put almonds in food processor and pulse until finely chopped. 2 Add dates and oats and pulse until dates are finely chopped. 3 Press mixture into an 8-inch baking dish, preferably with removable sides. Top with mashed berries. Cover and set aside at least 30 minutes. 4 Before serving, top with fresh berries. Per serving: 235 calories, 4g protein, 49g carbohydrate, 5g fat, 0g sat fat, 3g mono fat, 0mg cholesterol, 7g fiber, 31mg sodium Seasoned Cook You can make this dessert through Step 3 and refrigerate overnight to give the berries a chance to meld into the crust. To save money, use frozen fruit for the mash. 25 Heart-Healthy Kitchen Basics Fresh Ingredients Starting with the ingredients below, add and subtract to create your own heart-healthy Kitchen Basics. Having a well-stocked kitchen makes shopping easier, because all you’ll need are a few fresh ingredients. Read each recipe and check to make sure you have the basic ingredients in stock. This list will tell you what fresh items you’ll need. In the Pantry Grains Barley* Brown rice Bulgur Rolled oats* Polenta Quinoa Whole wheat bread, pita Whole wheat pasta (spiral noodles*, other shapes) Whole wheat/rice crackers ________________ ________________ ________________ Beans/Peas (canned and dry) Black* White (cannellini, navy)* Garbanzo (chickpeas)* Lentils (brown*, red, black) Split peas ________________ ________________ ________________ Nuts & Seeds (unsalted), Dried Fruit Almonds, slivered* and whole Flaxseeds Sunflower seeds* 26 Walnuts Golden raisins* (apricots, other) ________________ ________________ ________________ Canned Goods Broth, low-sodium chicken*, vegetable* Tomato juice, low-sodium* Tomatoes, diced, low-sodium* Tomato* or pasta sauce (no salt added) Black olives* Fish (salmon, tuna, herring) Salsa* ________________ ________________ ________________ Vinegars Cider* Red wine* White wine Balsamic ______________ ________________ ________________ Oils Olive oil* Olive oil spray* Canola oil* Sesame oil* ________________ ________________ ________________ Seasonings Basil*, Bay leaf, Black pepper*, Cayenne, Chili powder, Cinnamon, Cumin, Curry powder, Dill, Marjoram*, Oregano*, Red pepper flakes, Rosemary*, Sage* Salt* (kosher or sea), Smoked paprika*, Thyme*, Turmeric ________________ ________________ ________________ Other Staples Honey* Soy sauce, lowsodium Hot pepper sauce Ketchup Maple syrup Mustard: Dijon*, whole grain, Baking soda Baking powder Cornstarch* Flour, whole wheat and allpurpose Sugar (brown, white) Vanilla ________________ ________________ ________________ Eggs* Parmesan cheese Milk, nonfat Yogurt, nonfat* Butter, unsalted Lemon and lime juices* Lean protein ________________ ________________ ________________ In the Freezer Edamame Green beans Mixed vegetables Peas* Berries* Homemade broth Lean protein ________________ ________________ ________________ Produce Basics p. 16 4 ounces goat cheese 4 portobello mushrooms 1 yellow or red bell pepper (optional) lettuce, tomatoes, whole wheat buns p. 20 Barley Pilaf Green Gusto Salad p. 17 1 pound green beans 1 orange (or canned mandarins) scallions yogurt, plain p. 21 1 ½ pounds cod 1 cucumber 1 red bell pepper 4 tomatoes (optional) scallions p. 22 p. 19 p. 23 p. 21 ¾ pound boneless, skinless chicken breasts 2 bell peppers, red or yellow Herbaceous Garbanzo Bean and Tomato Salad p. 24 Asian Greens Ribbon Salad 6 cups dark leafy greens fresh mint scallions 6 cups mixed vegetables (broccoli, squash, red bell pepper, carrots) 2 ounces goat cheese mint Hearty Chicken Harvest Dinner Family Night Fish Tacos ½ pound cod 1 avocado 1 bunch cilantro ½ cabbage 1 red bell pepper 1 tomato nonfat sour cream 6 12-inch whole wheat or corn tortillas ½ pound small whole shrimp (bay or Oregon) ¾ pound sweet potato scallions ginger Rainbow Lentil Medley Warm Gazpacho with Sizzling Fish p. 18 4 cups dark leafy greens 2 cups mushrooms, sliced 1 ½ cups shredded part-skim mozzarella cheese (optional) 2 cups diced protein (chicken, turkey sausage) Sweet Potato Shrimp Cakes 1 stalk celery 1 cup mushrooms, sliced Onions* Garlic* Seasonal fruit Seasonal vegetables ________________ ________________ ________________ *Item used in the recipes in this booklet Super Greens Pasta Bake Creamy Portobello Burgers In the Fridge 1 cup mixed fresh herbs (basil, mint, cilantro) 2 cups cherry tomatoes scallions (optional) flank steak, chicken No-Bake Berry Date Deluxe p. 25 2 cups berries (strawberries, raspberries, blueberries) 3 cups pitted dates 27 Make snacks fun! Family Health Whether it’s after school or before soccer practice, growing bodies are hungry ones that call for quick healthy snack choices rather than empty calories. Get rid of the junk food and sugary drinks. Instead, fill the pantry and fridge at eye level with the fixings for these fun and kid-friendly alternatives: Make healthy living child’s play Healthy habits should be a family affair and with good reason. Children learn what they live. These five approaches will help them live well: Play defense against diabetes Children and teenagers are being diagnosed with Type 2 diabetes at increasing rates. Diagnosed at young ages, they’re at greater risk for developing heart disease. So feed them a healthy diet and keep them active. 1. Play together. Find time for family games, swimming, or after-dinner walks. Children six and older need at least an hour a day of physical activity, and adults need at least 150 minutes per week. 2. Replace screen time with activity. Do your kids a favor: limit all screen time (TV, computer, video games) to less than two hours per day and none in the hour before bed. Keep video games active to get kids moving. 3. Follow their lead. Organized sports are a great way to stay fit, but they aren’t the only options. Let your child’s interests guide you—hike to collect leaves for an art project; head to a playground; or walk to the library. 4. Stamp out smoking. We know that the children of smokers are nearly twice as likely to become smokers themselves. Give yourself and your children a gift—quit now. 5. Drive by the drive-thru. Happy Meals aren’t healthy meals. If fast food is a must, forego the fries, and opt for milk rather than soda. 28 • Frozen berries and yogurt • Crisp apple wedges • Celery sticks with peanut butter • Sliced peaches • Frozen red and green grapes • Kiwi cups • A handful of nuts and dried fruit • Hard boiled eggs • Veggie sticks HAVE A FAMILY MEETING to map out everyone’s role in healthy living. Discuss menu planning and exercise options. When everyone plays a part, everybody wins. 29 Fire up your metabolism Physical Activity Move it: so many reasons why Once you know the inside-and-out benefits of exercise—physical and mental gains!—you’ll lace up your tennies and get to it. Which of these will be your life changer? • Boost immune system • Maintain a healthy weight • Improve mental health • Sleep better • Develop new brain cells • Ease chronic back pain • Increase flexibility and endurance • Prevent osteoporosis • Prevent cardiovascular disease • Lower cholesterol • Promote better blood pressure • Reduce stroke risk • Live longer How fast your body burns calories depends on genetics, gender (men burn more calories than women), and age (it slows steadily after 40). But fear not, there are ways to jump start your metabolism, helping your body to burn calories faster. • Boost your cardio! Physical activity— especially high-intensity aerobic exercise—is one of the best ways to kindle your metabolism. • Muscle up. The more muscle and less fat you have, the more calories you burn. • Water, water everywhere. Getting dehydrated—even mildly—slows your metabolism. Drink water before eating and throughout the day. Beverages on ice help the body burn more calories. • Eat! Eating fewer than 1,200 calories per day makes it more difficult for your body to burn calories. Having a small meal or snack every three to four hours actually burns more calories. • Protein power. More calories are burned digesting protein than fat or carbs. Aim for lean meats, tofu, beans, eggs, and low-fat dairy products. Strength training: It’s worth the weight A vital part of any fitness effort, strength training can reduce body fat, increase lean muscle, and burn calories more efficiently. Resistance moves build endurance, strength and balance, using your own body weight, free weights, stretchable bands, or weight machines. Gym memberships aren’t necessary. At home, canned goods can serve as free weights. Push-ups, abdominal crunches, and leg squats are great resistance exercises. 30 BE AC COUNTABLE FOR YOUR E XE RCISE PL AN . Today start keeping a journal, so you’ll have a permanent record of your progress and your goals. 31 Small Changes, Big Gains Making big changes can be daunting, but little ones don’t have to be. Consider doing one small thing per week to boost your heart health. 1. Get seven or more hours of sleep each night. 2. Keep up with regular health screenings. 3. Eat more fresh, unprocessed foods. 4. Learn how to read the Nutrition Facts on food and beverage products. 5. Shop with a food list; make sure heart-friendly foods are on it. 6. Involve all family members in menu planning and exercise. 7. Keep an exercise journal— with goals—so you can track your progress. The Big Picture • Be a good role model: Don't just talk the talk—walk the walk. Chest Pain Network Have an action plan for Chest Pain Prairie Heart Institute Chest Pain Network is not limited to our facilities in Carbondale and Herrin. Prairie is working with local southern Illinois hospitals. Together, we are part of a massive team dedicated to treating any form of chest pain. If you’re having chest pain and suspect a heart attack, don’t wait more than a few minutes—5 at the most—to call 911. • Break a sweat: You don’t have to be an athlete, but get off the couch. • Clean up your kitchen: Fill your pantry with foods that nourish. • Chew an uncoated aspirin right away as this can reduce damage to heart muscle Memorial Hospital of Carbondale 618.549.0721 405 WEST JACKSON ST, CARBONDALE, IL 62902 • Don’t drive yourself to the hospital • Get treatment quickly • Keep an updated list of medications you take Herrin Hospital 618.942.2171 201 SOUTH 14TH ST, HERRIN, IL 62948 32 Familiarize yourself with the symptoms of a heart attack • If symptoms go away in less than 5 minutes, let your doctor know Cardiac Management Center Prairie Vascular Services Comprehensive, coordinated care for heart failure. Throughout your body, you have an intricate plumbing (cardiovascular) system in the form of arteries and veins. These vessels are responsible for carrying vital nutrients to the rest of your body. Any time these tiny vessels are blocked, damaged, break or are affected by disease, you may need Prairie Vascular Services. Prairie Vascular Services is a specialized group of services staffed by boardcertified vascular medicine specialists. It provides comprehensive evaluation, diagnosis, and treatment of vessel conditions and disorders, such as: • Peripheral Vascular Disease issues • Abdominal & chest aortic aneurysm repair • Upper and lower extremity blood clot management • Pulmonary embolism management • Vein therapy • Non-invasive vascular diagnosis • Endovascular Treatments Talk to your doctor about vascular issues or call Prairie Vascular Services at 618.351.0488. Modify your lifestyle by receiving encouragement and support through the Cardiac Management Center. You can live a longer, more comfortable life, with heart failure. • Patient Navigation • Disease specific education • 24/7 Heart Failure Resource Nurse • Telemedicine (eligibility required) For more information: 618.988.6148 201 S 14th Street Herrin, IL 62948 Nabil Al-Sharif, MD Medical Director Give your heart the power Southern Illinoisâ€™ new level of heart care. Your heart. Our mission. Prairie Heart Power is: Award Winning Nationally recognized by the American Heart Association and the American College of Cardiology teamwork To find a Heart Expert CALL 866-744-2468 Sih.net/Prairie Collaborating with ten area hospitals and local EMS for heart attack care above national standards A passion All the heart care you need, right here â€” using the latest technology in the hands of trusted physicians