THE PROVIDENCE HEART GUIDE | 2018
START SMALL, FINISH REMARKABLE Your guide to a heart healthy life
featuring:
PREVENTION + WELLNESS IS YOUR LIFE IN BALANCE?
12 RECIPES: 5 STEPS OR LESS HOW TO GET MOVING
SAY, “I WILL” A JOURNEY TO BE YOUR BEST, HEALTHIEST SELF
At Basecamp Cardiac Prevention + Wellness, we strongly believe in the power of community to improve heart health. It’s our human connection that empowers us to move, make better choices, and take action—together. It turns out that 80% of heart disease is preventable by making healthier lifestyle choices. We call this the 80% Opportunity, and our goal is to provide our community with the tools to bring it to light. Basecamp Cardiac Prevention + Wellness offers a variety of prevention and wellness classes, including nutrition, mindfulness, meditation, art therapy, exercise, physician guidance, and peer support—most of which are free. These classes are intended to help guide you through our five shared goals: Get Fit, Reduce Stress, Be Your Best Weight, Lower Your Risk and Start Today! Better health is achievable for all of us—if you believe you CAN, you are more likely to say, “I WILL.” Start small and finish remarkable. The journey starts with you, but we hope that you share it with your family, friends and community. We believe that doing good makes you feel better. That’s why Basecamp heals it forward. Our programs give back to our community through volunteerism and charity. Let’s feel better together by doing good together. Please accept this copy of the the “Providence Heart Guide 2018” as our gift to you. We encourage you to say “I WILL” to cooking healthier meals. Say “I WILL” to trying yoga or Tai Chi. Say “I WILL” to healing it forward. Let’s start today.
This guide was funded by the Park Foundation through Piper Park and Providence Medical Foundations, both committed to promoting good health in their communities. For information about Providence Medical Foundations or to offer your support, visit providencefoundations.org.
ESPECIALLY FOR WOMEN I WILL ... Know My Numbers. Did you know heart disease is the No. 1 killer of women? In fact, it poses a greater threat to women’s health than cancer or stroke. Women, you should know your risk factors and seek medical help, if necessary, to reduce them. More information at WelcomeToBasecamp.org/WomensHeartWellness.
A woman’s heart attack warning signs Heart attacks often cause different symptoms in women than in men. Seek urgent medical care if you experience: • Uncomfortable pressure, fullness, burning, squeezing or discomfort in the center of the chest that lasts more than a few minutes—or goes away and then returns • Pain or discomfort that spreads to shoulders, neck or arms • Chest discomfort combined with other signs listed here • Unusual chest, stomach or abdominal pain • Shortness of breath, difficulty breathing • Nausea or dizziness • Unexplained anxiety, weakness or fatigue • Palpitations, cold sweat or paleness
Women’s Heart Wellness Tea & Talk Lori Tam, MD, Cardiologist, Providence Heart Clinic, Providence Heart Institute, hosts an evening for women to come together and learn about how best to keep their hearts strong. These evenings, held every 1st Tuesday of the month, include a heart healthy meal and a hearty discussion. The key to Women’s Tea & Talk is bringing together education, sisterhood and community, and time to introduce women to activities to help them get fit, reduce stress, lower risk and be their best weight. Participants might practice mindfulness, meditation or yoga or get moving with Tai Chi or Zumba. Hands-on cooking demonstrations are offered, paired with nutrition education. And because we know that doing good together makes us feel better, our Women’s Tea & Talk provides an opportunity to
build an even larger community through service and Heal it Forward opportunities quarterly. Women’s Tea & Talk is free and open to the public. To learn more, call 503216-0880. I WILL ... Join A Support Group Women with Heart Support Group Our Women with Heart Support Group helps encourage women of all ages to lead heart-healthy lifestyles. All women are welcome. Each month features an informative guest speaker in hopes to help inspire and inform women to pursue being their best healthiest selves. Time is set aside at each meeting for sharing, encouraging and supporting one another. This group meets on the 4th Tuesday of each month from 4:30-6:00pm, at Basecamp Cardiac Prevention + Wellness, 9427 SW Barnes Road, Portland, OR. For more information, call 503-216-1250. 1
PROVIDENCE HEART INSTITUTE PHYSICIANS | 2018 PORTLAND Cardiovascular Surgery Providence Heart Clinic Cardiovascular Surgery 503-216-8670 Adam Kingston, M.D. Eric Kirker, M.D. Gary Ott, M.D. Jeffrey Swanson, M.D. Julia Swanson, M.D. Torin Fitton, M.D. Starr-Wood Group 503-297-1419 Jonathan Daniel, M.D. H. Storm Floten, M.D. Anthony Furnary, M.D. Vascular Surgery Providence Heart Clinic Vascular Surgery East 503-962-1020 Charles Morrow, M.D. Vincent Santo, M.D. Brant Ullery, M.D. Northwest Vascular Consultants 503-292-9565 Philip Alexander, M.D. Norina Nordin, M.D. Pacific Vascular Specialists 503-292-0070 R. Brad Cook, M.D. John Wiest, M.D. Cardiology Providence Heart Clinic— St. Vincent 503-216-1661 Jacob Abraham, M.D. James Beckerman, M.D. Todd Caulfield, M.D. Daniel Goodwin, M.D. Ethan Korngold, M.D. Alex Morss, M.D. Robert Quintos, M.D. Alejandro Perez, M.D. Aly Rahimtoola, M.D. Joshua Remick, M.D. Richard Sohn, M.D. Lori Tam, M.D. Craig Walsh, M.D. Daniel Westerdahl, M.D. Geoffrey Wilson, M.D. Michael Wilson, M.D. Providence Heart Clinic— Bridgeport 503-216-6060 Robert Quintos, M.D. Daniel Goodwin, M.D. Ty Gluckman, M.D.
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Providence Heart Clinic— Mill Plain 503-216-1661 Craig Walsh, M.D. Lori Tam, M.D. Sports Cardiology 503-216-1661 James Beckerman, M.D. Robert Quintos, M.D. Vascular Medicine 503-216-1661 Ethan Korngold, M.D. Alejandro Perez, M.D. Providence Heart Clinic—The Oregon Clinic-Gateway 503-962-1000 Charles Cannan, M.D. Dale Hirsch, M.D. Robert Hodson, M.D. Xiaoyan Huang, M.D. Brandon Jones, M. D. Robert Litt, M.D. Mike Parsons, M.D. Ronald Petersen, M.D. Josh Remick, M.D. Steven Riley, M.D. Alicia Ross, M.D. David Schroeder, M.D. Jody Welborn, M.D. Jason Wollmuth, M.D. Lisa Yao, M.D. Providence Heart Clinic— Gresham 503-962-1000 Mike Parsons, M.D. Ronald Petersen, M.D. Robert Litt, M.D. David Schroeder, M.D. Lisa Yao, M.D. Vascular Medicine 503-962-1000 Charles Cannan, M.D. Alejandro Perez, M.D. Jason Wollmuth, M.D. Cardiology: Electrophysiology Providence Heart Clinic Heart Rhythm—St. Vincent 503-216-1661 Scott Brancato, M.D. S. Anthony Garvey, M.D. Blair Halperin, M.D. D. Randolph Jones, M.D. Daniel Oseran, M.D. Providence Heart Clinic Heart Rhythm—Gateway 503-962-1000 Ashkan Babaie, M.D. Alexi Zemsky, M.D.
PROVIDENCE HOOD RIVER MEMORIAL HOSPITAL Cardiology Columbia Gorge Heart Clinic— Hood River 541-387-1950 Alicia Ross, M.D. PROVIDENCE MEDFORD MEDICAL CENTER Cardiology Providence Heart Clinic— Medford 541-732-7850 Christopher Cannon, M.D. James Cook, M.D. Melissa Gunasekera, M.D. Paul Gilmore, M.D. Vascular Surgery and General Surgery 541-732-8388 W. Bradley Craft, M.D. Aaron Partsafas, M.D. PROVIDENCE HEART CLINIC—ASHLAND Cardiology 541-482-2102 Melissa Gunasekera, M.D. PROVIDENCE HEART CLINIC—GRANTS PASS Cardiology 541-479-4519 Christopher Cannon, M.D. James Cook, M.D. Melissa Gunasekera, M.D. Paul Gilmore, M.D. PROVIDENCE HEART CLINIC HEART RHYTHM— MEDFORD Cardiology 541-732-7850 Scott Brancato, M.D. Alexi Zemsky, M.D. PROVIDENCE MILWAUKIE HOSPITAL Cardiology Providence Heart Clinic— Milwaukie 503-962-1000 William Davies, MD Dale Hirsch, MD Xiaoyan Huang, M.D. Steven Riley, MD Jody Welborn, M.D. PROVIDENCE WILLAMETTE FALLS MEDICAL CENTER Cardiology Providence Heart Clinic— Willamette Falls 503-962-1000
William Davies, M.D. Steven Riley, M.D. Dale Hirsch, MD Xiaoyan Huang, M.D. Cardiology: Electrophysiology Providence Heart Clinic Heart Rhythm—Willamette Falls 503-962-1000 Alexi Zemsky, M.D. PROVIDENCE NEWBERG MEDICAL CENTER Cardiology Providence Heart Clinic— Newberg 503-537-6026 Lian Shaw, M.D. Ted Foster, D.O. Vascular Medicine Ethan Korngold, M.D. Alejandro Perez, M.D. Providence Heart Clinic— McMinnville 503-537-6026 Lian Shaw, M.D. Ted Foster, D.O. Cardiology: Electrophysiology Providence Heart Clinic Heart Rhythm—Newberg 503-216-1661 Blair Halperin, M.D. PROVIDENCE NORTH COAST Cardiology Providence Heart Clinic North Coast—Astoria 503-717-7556 Robert Morse, D.O. Providence Heart Clinic North Coast—Seaside 503-717-7556 Masud Ahmad, MD Robert Morse, D.O. Cardiology: Electrophysiology Providence Heart Clinic Heart Rhythm—Astoria 503-216-1661 S. Anthony Garvey, M.D. Interventional Radiology The Radiology Group 503-216-4830 Diego Covarrubias, M.D. James Putnam, M.D. Kevin Sasadeusz, M.D. Stephanie Soriano, M.D. John Tyler Thiesing, M.D. Radiology Specialists of the Northwest 503-731-2900 David Cheng, MD Mark Gibson, M.D. Dave Vegas, M.D.
Joyful Eating for Life
IS YOUR LIFE IN BALANCE? EAT
Whole foods or processed?
MOVE
30-60 minutes a day or sedentary?
RELAX
© 2018 wellfedme.com
Calm or stressed?
SLEEP Rested or always tired?
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Joyful Eating for Life
MAKE YOUR DIET A WAY OF LIFE
A big part of our health is the food we choose on a daily basis. There are so many diets to choose from, and while recommendations are based on big population studies, remember that you are an individual. Here are five questions to ask yourself before choosing a diet. 1 2 3 4 5 4
Do you have a disease or condition to consider? Is the diet sustainable as a way of life? Does the diet cut out entire food groups? Does the diet demand that you purchase special foods or drinks? Does the diet engage you in the joy of eating?
Joyful Eating for Life
Did you know up to 80% of chronic illness can be prevented by the lifestyle choices we make every day? Chronic conditions such as cardiovascular disease, diabetes, cancer and metabolic syndrome are lowest in populations that follow a Mediterranean-inspired lifestyle.
5 BENEFITS OF A MEDITERRANEANINSPIRED LIFESTYLE
1 2 3 4 5
Lower your risk of diseases such as cardiovascular, diabetes, Parkinson’s, depression, and even some cancers. Improve brain function. Live longer and age gracefully with improved eye and oral health. Support weight loss and maintenance. Help relieve joint and muscle inflammation. w 5
Joyful Eating for Life
WHERE ARE YOUR NUMBERS? These guidelines are based on large population studies, but each person has a unique health profile. It is important to create a partnership with your healthcare provider to understand what your particular numbers mean for you. Note the new guidelines for blood pressure that call for treating patients with lower numbers to prevent later complications. See below.
Me
Desirable At Risk
High Risk
100-125
126 and higher
ELEVATED:
STAGE 2:
STAGE 1:
140 and higher
STAGE 1:
STAGE 2:
Fasting Blood Sugar
Lower than 100
Blood Pressure Systolic
Lower than 120
Diastolic
Lower than 80
80-89
Waist Circumference Women
Less than 35 inches
35 inches or more
Men
Less than 40 inches
40 inches or more
Total Cholesterol
Less than 200
200-239
240 and higher
LDL
Lower than 100
100-159
160 and higher
HDL
60 and higher
41-59
40 and lower
Triglycerides
Lower than 150
150-199
200 and higher
120-129 130-139
90 and higher
Sources: National Heart Lung and Blood Institute, American College of Cardiology Foundation 2017, American Heart Association
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Joyful Eating for Life
WATCH FOR THESE RISK FACTORS High
High
High
Large
Low
Blood Pressure
Fasting Blood Sugar
Triglycerides
Waist Circumference
HDL Cholesterol
Three or more of these risk factors can indicate metabolic syndrome, which can lead to chronic diseases such as Type II diabetes, vascular disease, and coronary heart disease. Long-term risks include stroke, heart attack, dementia, cancer, and fatty liver disease.
Choose 1 risk factor to improve
These diseases are usually preventable and often reversible with food and lifestyle changes. They are associated with overweight and sedentary lifestyles and are only partially genetic in origin. w 7
Joyful Eating for Life
WHOLE FOODS EVERY DAY No matter your culture or food preferences, eating whole, minimally processed food, can be adapted into any cuisine your family enjoys. Let the Mediterranean Pyramid guide your choices. Are you eating enough fresh produce? Too many packaged foods? The Mediterranean Food Pyramid
Poultry, Eggs, Cheese, Yogurt Moderate portions, daily to weekly Wine in moderation
Fish, Seafood Often, at least twice weekly
Meats, Sweets Less often
Fruits, Vegetables, Whole Grains, Olive Oil, Beans, Nuts, Legumes, Seeds, Herbs, Spices Base every meal around these
Drink water often
Š 2009 Oldways Preservation and Exchange Trust, oldwayspt.org
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Be physically active and enjoy meals with others
Joyful Eating for Life
MEDITERRANEAN MEETS YOUR PLATE Focus on filling half your plate with non-starchy produce.
1/4 1/2
Non-starchy Vegetables & Fruits
Whole Grains or Starchy Vegetables
1/4
Lean Protein
Beans, legumes, and lentils fit into both the whole grain and lean protein groups. Low-fat dairy is a lean protein. 9
Joyful Eating for Life
FIBER IS ESSENTIAL Fiber is the indigestible nutrient found only in plants. It helps move food through our system and remove waste. If you make just one change to your diet, eat more foods with fiber. Here are the six ways fiber works for you. 1 2 3 4 5 6
Feel full longer. Aids in healthy gut bacteria that may prevent inflammation. Supports regular bowel movements and colon health. Reduces risk of diabetes and heart disease. Helps promote and maintain weight loss. Lowers LDL cholesterol levels.
RECOMMENDED DAILY Women: 21-25 grams, Men: 30-38 grams
Increase fiber intake slowly and drink more fluids to allow your body to adjust.
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10 grams 6-9 grams 4-5 grams
3-4 grams
2-3 grams
Artichoke (1 medium) Lentils, split peas, beans (½ cup cooked); pear (1 raw) Green peas, garbanzo beans, bulgur (½ cup cooked); avocado, carrots, raspberries, blackberries (½ cup); apple (1 medium); sweet potato (1 medium w/skin) Collards, parsnips, winter squash (½ cup cooked); banana, orange (1 medium); almonds, pistachios, walnuts, pumpkin seeds, flaxseed (1 oz); chia seeds (1 Tbsp) Brussels sprouts, broccoli, cauliflower, carrots, spinach, amaranth, barley, quinoa, brown rice, oatmeal, buckwheat groats (½ cup cooked)
Joyful Eating for Life
EAT THE RAINBOW
Eating whole foods like the ones below will increase your fiber intake as well as provide vitamins, minerals, and nutrients. Variety matters! Apples, cranberries, cherries, kidney beans, radishes, raspberries, red lentils, red peppers, rhubarb, strawberries, tomatoes, beets. Apricot, carrots, grapefruit, mango, oranges, papaya, pumpkin, sweet potatoes, yams, cantaloupe, persimmons, peaches. Summer squash, winter squash, yellow lentils, yellow peppers, pineapple, yellow tomato, rutabaga, bananas, lemons.
Eat at least Artichokes, asparagus, broccoli, Brussels sprouts, bok choy, kiwi, cabbage, collards, kale, okra, peas, edamame, avocado, grapes. 2-3 colors Blackberries, blueberries, plums, purple grapes, purple cabbage, a t each currants, eggplant, purple carrots, dates, figs, prunes, taro. meal. Almonds, walnuts, pecans, hazelnuts, sunflower seeds, sesame seeds, chia, whole wheat, brown rice, oats, pinto beans, bulgur. White beans, cauliflower, parsnips, turnips, garlic, ginger, jicama, shallots, kohlrabi, onions. 11
Joyful Eating for Life
BE SMART ABOUT SUGAR, SALT, AND FAT HOW MUCH ADDED SUGAR?
LESS SODIUM, MORE POTASSIUM
Highly processed foods account for more than 80% of our sodium intake. If you eliminate processed foods, your sodium is reduced dramatically.
Focus on eating foods high in potassium and magnesium, minerals that regulate blood sugar, nerve function, and blood pressure.
THE TRUTH ABOUT FATS Fat is an essential nutrient for optimal health.
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Added sugar and salt can lead to inflammation and chronic disease. Eat a Mediterranean-style diet and you won’t have to worry as much about too much sugar, fat, or salt. Minimally processed whole foods are intrinsically low in sugar and salt and high in fiber.
Limit added sugar; it has no nutritional value. When reading a nutrition label, remember 4 grams of sugar = 1 teaspoon. Aim daily for less than 24 grams (6 tsp) for women and 36 grams (9 tsp) for men.
Check ingredient lists on packages for any added sugars. It’s not just in cookies and cakes —it’s also in breads, tomato sauces, flavored yogurts, salad dressings, cereals.
Potassium rich foods: sweet potatoes, squash, coconut water, bananas, avocado, spinach, Swiss chard, legumes. Magnesium rich foods: leafy greens, sesame and pumpkin seeds, legumes, whole grains.
Focus on getting fat from natural sources like olives, avocados and nuts and the oils produced from them. Omega-3 fats can reduce inflammation and lower risk of certain chronic diseases.
More omega-3s: • Oily fish: salmon, herring, sardines • Flaxseed * Walnuts • Grass-fed meat and dairy products • Pasture-raised chicken and eggs 13
Joyful Eating for Life
UNDERSTANDING THE NEW LABEL Ignore nutrition claims on the front of the package. The Nutrition Facts label has been improved to help you make better-informed choices. The serving size is more realistic Calories are easier to read The 5/20 Rule: 5% or less of the Daily Value is low and 20% or more is high Limit these fats, sodium Limit added sugars (this is new) Ingredients are listed in descending order by weight Watch for added sugars
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Joyful Eating for Life
HOW TO UPDATE YOUR PANTRY
PHASE IN
PHASE OUT
Plain, low-fat yogurt—add real fruit and/or honey
Fruit-flavored and “fruit-on-bottom” yogurts
Whole grains: barley, quinoa, oats, brown rice, bulgur, and 100% whole-grain bread, pasta
Refined grains: white and highly processed pasta, rice, bread, cracker products
Low-fat milk, unsweetened iced tea, coffee, water
Sweetened or artificially flavored waters, teas, coffee, and juices
Legumes: black, white, navy, kidney, garbanzo beans, lentils, peas, edamame
Canned baked beans, chilis, and soups
Fresh and frozen vegetables: steamed, sauteed, roasted
Mashed potatoes, vegetables with added cream and butter
Plant-based fats: avocados, nuts, nut butters, seeds, olive oil, flax oil
Margarine, mayonnaise, highlyprocessed vegetable oils
Canned fish: herring, tuna, salmon, sardines
Heavily processed, cured, and salted meats
Homemade dressings, marinades
Store-bought dressings, marinades 15
Joyful Eating for Life
Long-term stress can increase inflammation, sleep disturbances, and the risk of chronic disease. A majority of Americans report feeling stress on a daily basis.
9 TIPS TO MANAGE STRESS 1 2 3 4 5 6 7 8 9 16
Get outdoors regularly. Reduce caffeine intake. Listen to calming music. Try 1 new Connect with others: laugh, cuddle, play, dine. idea f rom Learn to say “No.� this list. Write, paint, try other forms of artistic expression. Take slow, steady breaths for 5 minutes.9 Practice gratitude. Spend time with a pet.
Joyful Eating for Life
MINDLESS OR MINDFUL EATING? Stress hormones can increase our appetite for foods rich in sugar and fat. Many cope with stress by overeating, often on autopilot. Mindless eating can undo the healthy choices we make. How to practice mindful eating: 1 2 3 4 5
Ask “Why am I eating? Am I actually hungry?� Chew your food slowly. Focus on the flavor, aroma and texture of your food. 5Put your fork down between bites. Stop eating at the first sign of feeling full.
When eatin g, be fully present an d save oth er activities f or later. 17
Joyful Eating for Life
MORE MOVING Find something that is fun and easy to become part of your daily routine. Stretch, move, lift! Aim for 30 to 60 minutes daily: • Get up during commercials on TV. • Do housework: Sweep, mop, vacuum, dust, garden. • Be active: Dance, walk the dog, play with children, do yoga, tai chi. • Stand during phone calls and meetings. Use a standing desk.
The more you move, the more you: • Reduce chronic inflammation • Prevent cardiovascular disease • Lower cholesterol and blood pressure • Manage stress, improve mood • Support immune system 18
• Decrease risk of depression and memory loss • Improve sleep • Control weight • Ease chronic back pain • Prevent osteoporosis
MORE SLEEP Studies continue to show that sleep deprivation can increase inflammation and the risk of chronic disease.
MORE WATER
Find the time for 7 to 9 hours and feel the benefits: • Helps maintain healthy weight. • Decreases risk of diabetes. • Strengthens immune system. • Lowers risk of high blood pressure. • Reduces stress, elevates mood.
At least half of your daily fluid intake should be water. Two tips: • The lighter the color of your urine, the better hydrated you are. • Don’t lean on caffeine. It can interfere with normal sleep cycles.
Aim for 7-9 hou of s rs leep nigh tly. 19
Joyful Eating for Life
PLANNING MEALS MAKES IT EASY 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. • Make tonight’s dinner tomorrow’s lunch. • Prepare your snacks for a week. • To save time and money, plan around foods you already have, what’s in season and on special at the grocery store. • Incorporate 1-2 new recipes each week.
HOW TO GET PROTEIN WITHOUT ANIMAL PRODUCTS
Includ e prote in with every snack .
Protein Serving (grams) Size Tempeh 2 ounces 10 Tofu ½ cup 10 Lentils and beans ½ cup 6-9 Pumpkin seeds 1 ounce 9 Edamame ½ cup 9 Peanut butter 2 Tbsp 8 Almonds, pistachios, flax, sunflower seeds 1 ounce 6 Green peas, cooked ½ cup 4 Quinoa, cooked ½ cup 4 Source: USDA
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COOK ONCE, EAT TWICE Leftovers Reimagined 1 2 S I M P L E R EC I P E S Most of us have experienced cooking a delicious meal then letting the leftovers or extra ingredients migrate, forgotten, to the back of the refrigerator. To avoid wasted food, reimagine one night’s dinner ingredients into later meals. Get the whole family involved. In the following 12 recipes are ideas to inspire your own reinventions. Feel free to modify these recipes for your own health conditions. Sheet Pan Dinner recipe, page 25 21
30-Minute Spatchcocked Chicken A fast and foolproof way to make chicken dinner. The secret is to use a small bird.
1 3-3½ lb whole chicken 4 tsp kosher salt 1 tsp black pepper 1 sprig rosemary, chopped (about 2 Tbsp) 2 Tbsp olive oil 1 large lemon, sliced into four pieces 10 whole garlic cloves, peeled (about one small head) 1 2 3 4 5
Preheat the oven to 500° Unwrap the chicken, removing the loose parts. To spatchcock (butterfly) the chicken, place on a cutting board breast-side down. Cut down each side of the backbone, removing it. Flip the chicken over, skin side up, and flatten by pressing on the breast bone. Dry the chicken with paper towels on both sides. Move to the roasting pan skin side down. Season with half the salt, pepper, and rosemary. Flip it back over skin side up and rub with olive oil, then finish seasoning. Tuck lemon slices and garlic cloves underneath. Roast for 30 minutes and check for doneness. Let rest for 20 more minutes while you cook accompanying vegetables, such as potatoes, broccoli, carrots, and onion.
Per 4 ounce serving: 273 calories, 34g protein, 2g carbohydrates (0g fiber), 13g fat (3g sat fat, 9g mono/poly), 275mg sodium 22
Serves 4—6
SEASONED COOK Use leftover chicken throughout the week with veggie and salad dishes. Remember that eating the chicken without the skin reduces the saturated fat by about half.
Roasted Broccoli with Feta Serve with leftover chicken. Or reimagine the recipe with leftover roasted vegetables.
1½ lb broccoli, rinsed 1 /8 tsp salt 2 Tbsp olive oil 2 Tbsp feta cheese, crumbled 1 Tbsp toasted pumpkin seeds 2 tsp toasted sunflower seeds ½ tsp fresh lemon juice (optional) Black pepper to taste 1 2 3 4 5
Preheat oven to 400° Cut head of broccoli into 2-3 inch florets. Peel rough outer skin of stalk and cut lengthwise into half-inch slices. On a rimmed baking sheet, toss broccoli with salt and olive oil until evenly coated. Roast in oven for about 20 minutes, tossing halfway through, until tender and lightly browned. Remove from oven and transfer to platter. Toss with feta cheese, pumpkin and sunflower seeds, lemon juice and pepper. Serve while hot.
Serves 4
SEASONED COOK Substitute other vegetables such as green beans, asparagus, carrots, or cauliflower (roasting times may vary). For a spicier version, add red pepper flakes, Sriracha, or harissa. Try other cheeses such as parmesan, pecorino or goat cheese.
Per serving: 151 calories, 6g protein, 12g carbohydrates (5g fiber), 10g fat (2g sat fat, 7g mono/poly), 172mg sodium 23
Sheet Pan Dinner Don’t let vegetables go bad. Roast them and use in meals throughout the week ...
8 cups of assorted vegetables, such as: carrots, parsnips, yams, potatoes, Brussels Sprouts, broccoli, zucchini, red or white onion, peppers ½ tsp each: dried oregano, thyme, rosemary Black pepper to taste 4 oz per serving of protein of your choice (if using) 1
Preheat oven to 425°.
2
Wash vegetables and remove skin as necessary, cut into large bite-size pieces. Lightly spray two cookie sheets with oil. Then add veggies, spray lightly and toss. Roast uncovered for 15 minutes.
3
Remove from oven, turn with spatula. Vegetables should still be firm but beginning to color. Sprinkle with herbs and pepper. Roast 10 more minutes or until tender.
4
If cooking a protein, add it on top of the vegetables for the last 10 minutes. Plate and serve (shown here with fish).
Per serving of vegetables: 192 calories, 5g protein, 44g carbohydrate, 7g fat (1g satfat, 6g mono/poly) 0 mg cholesterol, 9g fiber, 71 mg sodium 24
Serves 4 plus leftovers
SEASONED COOK If cooking meat, sear on both sides before adding to vegetables. Fish does not need searing.
Comfort Harvest Bowl ... such as this hearty take on the popular Buddha Bowl.
Combinations are endless. Choose from each category: Grain or starchy vegetables (1/2 cup) Brown rice, quinoa, barley, bulgur*, farro, whole grain pasta, rice noodles, sweet potatoes, butternut squash Protein (1/2 cup): Chicken*, seafood, eggs, beans, lentils, tofu Greens, raw or cooked (1 cup): Spinach*, mixed greens, romaine, arugula*, butter lettuce, kale, collards, chard Other Vegetables, raw or cooked (1 cup): Broccoli, cauliflower, Brussels sprouts, carrots*, beets, onion*, purple cabbage*, peppers (orange, yellow, red) Dressing/Sauce (1-2 Tbsp): Vinaigrette (balsamic, citrus, Dijon, sesame-ginger*), peanut sauce Toppings (1-2 Tbsp): Seeds (sunflower, pumpkin, sesame), chopped nuts (pistachio, almonds*, cashews, peanuts, walnuts), apple*, pomegranate seeds, avocado, olives, pickled onions, fresh herbs (cilantro, parsley, basil, mint, dill), cheese (feta, goat, mozzarella), dried fruit (cranberries, raisins) 1 2
Place grain, protein, and vegetables side by side in a bowl. Drizzle with dressing/sauce and then add toppings.
Serves 1
SEASONED COOK For extra flavor, try roasting or grilling vegetables, and cooking grains in stock. If serving warm, add raw vegetables and toppings after heating other ingredients. Keep it fresh by using homemade dressings.
Per serving using * ingredients: 346 calories, 28g protein, 31g carbohydrate (8g fiber), 13g fat (2g sat, 11g mono/ poly), 146mg sodium 25
Grilled Greek Salad Grilling a hearty lettuce, like romaine, turns any ordinary salad into a go-to meal.
2 tsp olive oil ½ tsp black pepper 2 heads romaine lettuce, halved lengthwise, ends trimmed 2 Tbsp feta cheese, crumbled Toppings: 1 cup cherry tomatoes, halved 1 cup cucumbers, cubed ¼ cup red onion, diced and/or pickled ¼ cup Kalamata olives, pitted and halved (optional) 2 Tbsp herbs, such as oregano and dill 1 tsp olive oil 1 Tbsp red wine vinegar 1 2 3 4 26
Mix topping ingredients with the vinegar and oil, set aside. In a heavy pan, heat olive oil and pepper to medium high. Before the oil starts to smoke add the romaine cut side down. Weight the lettuce down with a heavy lid. There should be a nice sear within 2-4 minutes. Turnover and cover for another minute or two. Then plate. Spoon the mixture generously over the lettuce, sprinkle feta on top, and serve.
Serves 2
SEASONED COOK If you’re having this as a main meal, add more protein with lentils, beans, chicken, or canned fish. To make a Nicoise version of this dish, add tuna, an egg, and potatoes. The lettuce makes a great base for other leftovers, too! Per serving: 202 calories, 7g protein, 20g carbohydrates (7g fiber), 12g fat (3g sat fat, 8g mono/poly), 295mg sodium
Lettuce Gazpacho No one will know that for this flavorful dish you used almost-over-the-hill greens that lurk in your vegetable bin. Or ask friends for some greens from their abundant gardens.
1 Tbsp olive oil ¼ tsp Kosher salt 1 bunch green onions or about 1 cup yellow onion 4 garlic cloves, peeled and smashed 3 cups chicken or vegetable stock, low-sodium 8 ounces mixed leaves, such as spinach, romaine, arugula ¼ cup loosely packed parsley, stems removed 1 /8 tsp cayenne ½ Tbsp fresh lemon juice (about half a large lemon)
Serves 2
SEASONED COOK Remember, the darker the greens, the better the flavor.
Garnish options: avocado, green onion, radishes, yogurt 1 2 3 4 5
Sauté green onions and garlic cloves in olive oil and salt until soft, about 4 minutes. Add stock and cayenne, bring to a boil, reduce to simmer and cook for another 5 minutes. Turn off the stove, add lettuce, stir and let sit until leaves are wilted, 1 to 2 minutes. Cool slightly. Add parsley and transfer to a blender in batches. Blend for a smooth texture. Add a squeeze of lemon juice to brighten flavor, but not too much or the soup will become tart. Serve warm or cold with garnishes of your choice.
Per serving: 161 calories, 10g protein, 13g carbohydrates (3g fiber), 9g fat (2g sat fat, 7g mono/ poly), 443mg sodium 27
Wagon Wheel Pasta Supper One box of your favorite pasta can be tonight’s dinner and the basis for tomorrow’s. It’s easy on the wallet, quick to prepare, and the ultimate comfort food.
1 lb wagon wheel pasta 3 Tbsp olive oil 3 Tbsp garlic, thinly sliced (8-10 cloves) ½ tsp kosher salt 1 tsp crushed red pepper 1 lb spinach, frozen (defrosted) ½ cup parmesan, freshly grated 2 Tbsp pine nuts, toasted 1 2 3 4
Cook the pasta according to the package, until al dente (firm, not limp). While the pasta is cooking, heat the olive oil to medium in a large skillet. Add the garlic, salt, crushed red pepper. Cook until the garlic starts to turn golden, about 3 minutes. Add the spinach and combine until heated through. Meanwhile, drain the pasta, reserving one cup of the cooking liquid. Put the hot liquid into the pan, add the drained pasta, stir to combine. Top with parmesan and pine nuts.
Per serving: 313 calories, 12g protein, 46g carbohydrates (4g fiber), 9g fat (2g sat fat, 7g mono/poly), 268mg sodium 28
Serves 6 plus leftovers
SEASONED COOK Use chopped walnuts when pine nuts are not available. A lemon can be zested on top as well. Don’t have wagon wheel pasta? Substitute your favorite.
Pasta Frittata Made too much pasta? Reimagine your leftovers into a dish for any time of day.
½ Tbsp olive oil ½ cup onion, diced 6 eggs 1 tsp basil Black pepper to taste ½ cup low-fat ricotta 1 /3 cup grated parmesan, plus 1 Tbsp 2 cups leftover Wagon Wheel Pasta Supper 3 Tbsp avocado or canola oil 1 2 3 4 5
Preheat the broiler. In an oven proof skillet, heat the olive oil over medium heat and sauté the onion until translucent, about 3 minutes. Meanwhile, beat the eggs, basil and pepper, then mix in the ricotta and parmesan. Add the pasta on top of the onions, spreading it evenly, and then pour the egg mixture on top. Turn the stove to low heat and let it cook about 5 minutes, until partially set. Sprinkle the rest of the parmesan on top and place 4-6 inches under the broiler until lightly browned. Remove from oven and loosen the frittata with a spatula, then slide it onto a serving plate.
Serves 4
SEASONED COOK The Seasoned Cook If needed, add more spinach or other dark leafy greens with the pasta.
Per serving: 364 calories, 22g protein, 28g carbohydrates (2g fiber), 18g fat (6g sat fat, 10g mono/poly), 393mg sodium 29
Hummus So Many Ways Leftover beans and vegetables become easy and affordable dips and spreads.
Basic Hummus
Carrot Hummus
Makes 1¼ cups
Makes 3 cups
1 15 oz can low-sodium chickpeas, drained and rinsed (1 ½ cups) 6 Tbsp tahini 2 Tbsp fresh lemon juice 1 large garlic clove, minced (1/2 tsp) ½ tsp ground cumin ½ tsp salt 2 Tbsp water 2 ice cubes
“Basic Hummus” recipe plus: 1 lb carrots cut into half-inch pieces 1 tsp curry 1 /8 tsp cayenne 3 Tbsp carrot water
Blend all ingredients until smooth. Per 2 Tbsp serving: 86 calories, 3g protein, 7g carbohydrate (2g fiber), 5g fat (1g sat, 4g mono/ poly), 175mg sodium
Boil carrots until soft, about 10 minutes. Drain, reserving needed carrot water. Let carrots cool to room temperature. Blend all until smooth. Per 2 Tbsp serving: 44 calories, 2g protein, 5g carbohydrate (2g fiber), 2g fat (0g sat, 2g mono/poly), 86mg sodium
Pickled Beet Hummus Makes 1¾ cups
“Basic Hummus” recipe plus: ½ cup sliced pickled beets
Blend all ingredients until smooth. For extra tang, add more lemon juice; for more heat, add Sriracha, harissa, jalapeno. Substitute your favorite flavors such as extra garlic, sun-dried tomatoes, fresh herbs.
Per 2 Tbsp serving: 67 calories, 2g protein, 7g carbohydrate (2g fiber), 4g fat (1g sat, 3g mono/poly), 147mg sodium 30
Rustic Curry Cauliflower Soup Got leftover garbanzo beans? They add a hearty taste, plus more protein and fiber.
2 Tbsp olive oil 1 cup thinly sliced leek (white and light green parts) 2 Tbsp curry powder ½ tsp turmeric (optional) ½ tsp salt 1 head cauliflower trimmed and chopped (about 2 cups) ½ cup cooked garbanzo beans 1 cup lite coconut milk 3 cups low-sodium chicken broth
Makes 6 cups
SEASONED COOK Double the recipe and freeze half for another meal.
Garnish options: 1/3 cup chopped cilantro, lime wedges, plain yogurt, toasted pumpkin seeds 1 2 3 4
Heat olive oil and sauté the leek, curry, turmeric, and salt until leeks are softened, about 5 minutes. Add cauliflower, garbanzo beans, coconut milk and broth. Bring to a low boil and simmer until cauliflower is very tender, about 15 minutes. Cool slightly and puree in a blender. The consistency should be just a little chunky. Reheat before serving. Serve with a plate of garnishes.
Per cup: 101 calories, 5g protein, 9g carbohydrates (3g fiber), 9g fat(3g sat fat, 5g mono/poly), 283mg sodium 31
Simple Lemon Curd This treat makes any dessert more special. A little goes a long way.
½ cup freshly-squeezed lemon juice, seeds removed 1 Tbsp lemon zest 2 eggs 1 egg yolk 1 /3 cup honey 1 Tbsp coconut oil (or unsalted butter) ½ teaspoon vanilla extract 1 2 3 4
In a small sauce pan, combine lemon juice, zest, eggs and yolk; whisk together until thoroughly blended. Add honey and coconut oil, turn heat to medium-low, and stir constantly until the oil has melted. Increase heat to medium and continue to stir constantly until small bubbles start to appear and curd thickens, about 7-10 minutes. Remove from heat, stir in vanilla, and strain mixture into a large measuring cup. Pour into a glass jar and seal with lid. Refrigerate for at least an hour before serving.
Per 1 Tbsp: 43 calories, 1g protein, 6g carbohydrates (0g fiber), 2g fat (1g sat fat, 1g mono/poly), 10mg sodium 32
Yield 1 cup
SEASONED COOK Refrigerate leftover lemon curd for up to 2 weeks or freeze for up to 1 year.
Sicilian Olive Oil Cake An alternative to pound cake that uses cornmeal for a denser taste and olive oil instead of butter. Serve it with seasonal fruits or lemon curd.
3 eggs at room temperature 3 /4 cup sugar 12/3 cups whole milk 1 cup extra virgin olive oil 2 Tbsp lemon juice 2 tsp lemon zest 1½ cups flour, plus a little more for dusting the pan ½ cup cornmeal (coarse is better) ½ tsp each: baking powder and baking soda ¼ tsp salt 1 2 3 4 5
Preheat the oven to 350°. Coat a 9-inch round cake pan with oil, then sprinkle flour over it, tapping the bottom and sides until covered. In a bowl, whisk the eggs and sugar until blended well. Add milk, olive oil, lemon juice and zest. Stir well. In a separate bowl, whisk together the rest of the ingredients. Add the liquid mixture to the dry ingredients, stirring until blended. Take care not to overmix; allow lumps. Pour batter into the cake pan. Place in center rack of oven. Check after 40 minutes. Cake is done when a toothpick inserted into the middle comes back clean or with just a few crumbs. Remove from oven and let cool on a rack. Run a knife around the perimeter and invert onto a serving plate. Serve with fruit, lemon curd, or eat it plain. Mangia!
Serves 16
SEASONED COOK Zest the lemon first, then cut it for juicing. Bring cold eggs to room temperature quickly by placing whole eggs in a bowl of warm water.
Per serving: 240 calories, 4g protein, 22g carbohydrates (1g fiber), 15g fat (3g sat fat, 12g mono/poly), 113mg sodium 33
Joyful Eating for Life
A MORE BALANCED YOU STARTS NOW The best way to make big changes is by committing to small, realistic goals. When you surround yourself with healthy options, you are more likely to make the daily choices that lead to a whole lifestyle change. Use this booklet and the ideas below as a guide to help you get started.
EAT BETTER • Phase in more whole foods. • Make your plate colorful. • Plan 1 – 2 new recipes each week.
MOVE MORE • Be physically active 5 more minutes each day until you reach 30 to 60 minutes. • Try one new enjoyable physical activity.
RELAX • Express gratitude for one thing every day. • Connect with loved ones and community.
SLEEP WELL • Turn off all electronics one hour before bed. • Go to bed 10 minutes earlier each night, moving toward 7 to 9 hours of rest.
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PROVIDENCE CLASSES AND RESOURCES BASECAMP CARDIAC PREVENTION + WELLNESS Providence St. Vincent Medical Center 9427 SW Barnes Rd., Portland 503-216-0880 • Free and drop-in options Providence Portland Medical Center 4805 NE Glisan St., Portland 503-215-5160 • Free and drop-in options Providence Willamette Falls Medical Center 1500 Division St., Oregon City 503-650-1444 • Free and drop-in options Powered by Basecamp, the Providence Heart Institute offers many classes that are free, drop-in based while others are fee-based and require a registration. These education and movement-focused classes include yoga, mindfulness breath and meditation, Tai Chi, nutrition, cooking, heart health conversations, women’s heart wellness and many more. Exact programming varies at each location. Call for more details. PROVIDENCE DIABETES EDUCATION Please call for class locations. 503-215-6628 • Fees apply This program, recognized for excellence by the American Diabetes Association, offers information and support needed to manage diabetes and maintain health. Physician referral required. NUTRITIONAL COUNSELING The Heart Clinic at Basecamp 9427 SW Barnes Rd., Portland 503-216-0472 • Fees apply Providence St. Vincent Medical Center 9205 SW Barnes Rd., Portland 503-216-2368 • Fees apply
Providence Portland Medical Center 4805 NE Glisan St., Portland 503-215-5160 • Fees apply Manage your weight with personal nutrition counseling, physician-prescribed diets and a personalized weight-management program. CARDIAC REHABILITATION CENTERS Providence Cardiac Rehabilitation Center— St. Vincent Medical Center 9427 SW Barnes Rd., Portland 503-216-1250 • Fees apply Providence Cardiac Rehabilitation Center— Hood River 1151 May St., Hood River 541-387-6326 • Fees apply Providence Cardiac Rehabilitation Center— Medford 1111 Crater Lake Ave., Medford 541-732-5033 • Fees apply Providence Cardiac Rehabilitation Center— Willamette Falls 1500 Division St., Oregon City 503-650-1444 • Fees apply Providence Cardiac Rehabilitation Centers are national leaders in cardiovascular rehabilitation and are certified by the American Association of Cardiovascular and Pulmonary Rehabilitation. The following services are available but may vary at each location. Call for more details. • Supervised exercise based on your doctor’s recommendations • Lifestyle modification classes • Health assessments • Nutrition consultation • Weight management • Education and resources 35
Providence Heart Institute offers an array of services to support your wellness journey. We believe healthy hearts are achieved through a multi-faceted approach to your personal well-being—fitness, nutrition, mindfulness, and forward kindness. Allow us to support you in your journey.
PREVENTION AND WELLNESS Lower My Risk
Reduce Stress
Be Fit
Be My Ideal Weight
Start Today
I CAN ...
I WILL ... Try Yoga, Learn to Cook Healthier Meals, Learn Tai Chi Basecamp Cardiac Prevention + Wellness at Providence Heart Institute: A premier community center for cardiac prevention and wellness on the campus of Providence St. Vincent Medical Center. At Basecamp, we empower people to feel better and become their healthiest selves. Basecamp is just the beginning—we can’t wait to start with you.
What’s at Basecamp? • Apple A Day Café featuring delicious heart-healthy entrées, snacks and beverages • Education and classes, supporting healthy choices when it comes to meals, movement, and mindfulness (nutrition, cooking, yoga, Tai Chi, stress management, etc.) • Screening and assessment, addressing diverse populations, including Women’s Heart Wellness, Sports Cardiology, and FREE Play Smart Youth Heart Screenings
Basecamp Cardiac Prevention + Wellness is located on the campus of Providence St. Vincent Medical Center, Mother Joseph Plaza, First Floor, 9427 SW Barnes Road, Portland OR 97225. Weekday Hours: 8am-5pm, Café 7am-2:30pm. 36
• FREE CPR classes and the Saves For Lives AED donation program • Expansion of our Cardiac Rehabilitation and Heart Imaging areas, serving our patients more conveniently and comprehensively • Community events calendar and volunteer coordination, inspiring deeper engagement in the health of our collective community. I WILL ... Find Ways To Heal It Forward Heal It Forward: We believe that doing good helps you feel better. Volunteering also lowers our risk of heart disease, regardless of risk factors, socioeconomic level, gender, or age. That’s why Basecamp creates opportunities for our patients and our communities to give back, together. We look forward to healing it forward with you! Visit WelcomeToBasecamp.org/HealItForward to sign up for upcoming events.
I WILL ... Have the Heart to Start Join the Providence Heart To Start program and train to walk or run a 5K, 10K or half-marathon. This program is free and includes workout plans, heart-healthy resources and a supportive community. All you need is a goal, and we’ll provide you with a plan and a whole lot of support. Multiple group training sessions available or join us virtually and follow along via Facebook to connect with community members sharing a similar journey—check our website to locate a group near you. Heart To Start is focused on making exercise enjoyable, achievable and inclusive. It is always important to check with your healthcare provider to make sure you are healthy enough to participate. HeartToStart.org Facebook.com/HeartToStart
I WILL ... Lower My Risk I WILL ... Make A Friend Play Smart-Youth Heart Screenings We offer free heart screenings for youth ages 12-18. Chances are, your child’s heart is healthy. But a small percentage of young people have hidden heart defects that put their lives at risk—especially during physical exertion. Play Smart heart screenings include: • Electrocardiogram (EKG) • Blood pressure check • Height and weight check • Echocardiogram, if needed To schedule an appointment, call 503-2166800. For locations in the community where youth heart screenings are offered throughout the year, visit PlaySmartGetScreened.org. WelcomeToBasecamp.org l 503-216-0880 l
PATHFINDERS Peer Support We believe that every climber is stronger with a guide. Basecamp is proud to provide a free peer support program to Providence patients to help you find your way. PATHFINDERS Peer Support matches you with a partner, someone who has taken the journey before you, to provide an empathetic ear, inspiration from their experience and encouragement during your recovery. Someone who will walk by your side to help you start small and finish remarkable. Inquire with your doctor or call for more information: 503-216-0880.
Facebook.com/WelcomeToBasecampOR 37
Providence Heart Institute serves communities throughout Oregon and Southwest Washington at these locations.
Astoria • PHC—Heart Rhythm
Providence Seaside Hospital
Seaside Portland • PHC—Cardiovascular Surgery • PHC—Vascular Surgery • PHC—Heart Rhythm McMinnville
Portland Metro Area: 1 Providence St. Vincent Medical Center 2 Providence Portland Medical Center 3 Providence Milwaukie Hospital 4 Providence Willamette Falls Medical Center Vancouver
Providence Hood River Memorial Hospital
1 2 Hood River 3 4 Gresham Milwaukie Tigard Willamette Falls/Oregon City • PHC—Heart Rhythm
Providence Newberg Medical Center Newberg • PHC—Heart Rhythm
Grants Pass
Providence Medford Medical Center Medford • PHC—Heart Rhythm Ashland
Providence Heart Clinics (PHC) locations
providenceoregon.org/heart 503-216-2088 Our mission: As people of Providence, we reveal God’s love for all, especially the poor and vulnerable, through our compassionate service. Our core values: respect, compassion, justice, excellence, stewardship Providence Health & Services, a not-forprofit health system, is an equal opportunity organization in the provision of health care services and employment opportunities.