Providence Heart Guide 2022

THE PROVIDENCE HEART GUIDE | 2022

Your Guide to a Heart-Healthy Life How to Lower Risk, Reduce Stress and Be Your Best Weight + 12 Easy Recipes

H e r e w e g o , a g a i n . So much has changed, and so much unfortunately remains the same. The new year reminds us of our ongoing challenges as a community—living through the pandemic, seeking social justice, supporting a healthier environment—and it’s also a time to look within and reflect on what’s important to us, as individuals. It’s also a reminder that how we approach our goals impacts how we might achieve them.

One thing we have learned over the past few years is that we often disagree.

We want different things. We need different things. And we recognize more than ever that we need to do a better job of listening to what is important to others and trying to understand where other people are coming from.

Thinking with your heart can help. It happens when you share what’s important to you, and when you respect another person’s perspective.

Thinking with your heart means starting with kindness, moving with compassion, and reflecting with gratitude.

And keeping your heart in mind when making everyday decisions has never been more important. You make the right choice for your heart when you select foods that are heart-healthy or when you make a last-minute decision to take a walk and get some fresh air. You keep your heart in mind when you stop smoking or pass on the saltshaker or sometimes skip dessert. You think with your heart when you make a doctor’s appointment because something just doesn’t feel right.

When you think with your heart, your heart can inspire you to think differently.

Sharing compassion and kindness with yourself and your community is good for you and great for your health. Did you know that helping others can reduce your risk of high blood pressure, depression, and chronic pain?

Kindness is its own kind of medicine.

It seems like a great way to start another year. Or even just another day.

We look forward to supporting you at every step.

Dr. James Beckerman Medical Director, Heart Programs Providence Heart Institute

THINK WITH YOUR HEART With so many ways to think with your heart, Basecamp Prevention + Wellness, part of Providence Heart Institute, is here to help you get started. We continue this year’s heart wellness offerings virtually. We were so pleased to see so many new friends join us from anywhere and everywhere last year. Knowing our programs were accessible to so many made our hearts happy!

We are adding more virtual wellness offerings in 2022, because we know everyone starts their journey in a very personal way. We hope one, if not many of our classes, becomes a part of your everyday and that you feel supported and celebrated by your Basecamp community.

Visit WelcomeToBasecamp.org today, click on our calendar of classes and check out our free wellness offerings.

BE FIT Stretch, sweat and dance with our free fitness classes such as heart-pumping Zumba, strength-building mat Pilates, HIIT (High Intensity Interval Training), Bootcamp and yoga.

Get moving with our free Heart to Start community-based training program.

Be inspired to walk or run a 5K with our inclusive community! (HeartToStart.org) Learn family-friendly prevention + wellness tools through The FIT Project, a free, 8-week lifestyle training program 1

to help families become their healthiest through a community approach to wellness, fitness and nutrition education.

(TheFITProject.org) Improve your balance for safer and easier movement with our four-week beginner class or our continuous Tai Chi series.

Wanting to amp up your exercise routine? Get motivated with Will Powered!

This six-week, video-based workout program brings fun, virtual workouts you can easily follow from anywhere at anytime that works for you. It’s challenging yet approachable from any fitness level.

REDUCE STRESS Engage in free, weekly drop-in yoga classes for restoration and relaxation.

Practice Mindfulness-based Stress Reduction through our 6-week series strengthening awareness and resilience.

Make an appointment with our registered dietitian who will provide one-onone nutritional counseling and help you create an individualized nutrition plan.

Visits can be held in person (at Providence Heart Clinic—Basecamp), on the Providence St. Vincent campus, by phone or online through telehealth. Clients may self-refer to our service or request a referral from a medical provider. Individual appointments can be billed through insurance or clients may opt to self-pay.

Get in a little movement on Mondays to take with you throughout the week.

Exercising encourages us to eat better, naturally. Our Monday Movement video series gets the heart rate up as well as your metabolism. Videos are shared on our website and Facebook page every Monday morning, and it’s flexible allowing you to set a time that works best for your schedule.

LOWER YOUR RISK

Take part in our Cultivating the Heart Qualities practice, a monthly online gathering to meet uncertainty with the qualities of loving-kindness, compassion, joy, and equanimity.

Join us online during the first Tuesday of each month for Women’s Tea & Talk, a physician-led conversation centered on women’s heart health and wellness. This monthly event is free and open to women of all adult ages.

BE YOUR BEST WEIGHT

Open your mind to the world of wellness by joining our Wellness is for Everyone community, offering an enlightening approach to incorporate into your own life. A six-week series offered in rotation throughout the year.

Gain knowledge and tools for hearthealthy cooking with our free nutrition program, In the Kitchen with Jamie.

Our registered dietitian offers weekly helpful tips for nutritious meals and snacks, plus a monthly online, live nutrition conversation. You won’t want to miss out on her recipes to try at home.

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Play Smart and keep your kids healthy, active and safe with our free youth heart screenings (ages 12-18). These heart screenings are offered monthly, by

© 2021 Providence Heart Institute

appointment only, at some Providence hospitals and clinics throughout Oregon and SW Washington.

(PlaySmartGetScreened.org)

lator) for your community organization or recommend a group near and dear to your heart (serving communities in Oregon and Southwest Washington).

(SavesForLives.org)

Doing good makes you feel better!

Choose to Heal it Forward in your local community. There’s scientific evidence that volunteerism reduces your risk for heart disease. Get involved and inspired by visiting our website.

Whatever goal you choose, start today and join our community—open to everyone, everywhere.

Submit a Saves for Lives request for a free AED (automated external defibril-

Visit WelcomeToBasecamp.org to learn more. Or give us a call, 503-216-0880.

START TODAY

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BASICS OF A HEALTHY LIFESTYLE

Up to 80% of chronic illness can be prevented by the lifestyle choices we make every day. Research shows longevity is highest, and chronic illness such as cardiovascular disease, diabetes, cancer, and metabolic syndrome are lowest in populations that: 1 2 3 4 5 4

Eat a heart-healthy plant-focused diet full of whole foods.

Walk outside throughout the day.

Slow down and de-stress with friends and family.

Get enough sleep.

Know their fitness and weight goals.

Long-term stress can increase inflammation, sleep disturbances, and the risk of chronic disease. A majority of Americans report feeling stress daily.

9 WAYS TO DE-STRESS 1 2 3 4 5 6 7 8 9

Schedule time for rest

Go outdoors regularly.

Reduce caffeine intake.

Listen to calming music.

Learn to say “No.” Connect with others: laugh, cuddle, play, dine.

Write, paint, try other forms of artistic expression.

Take slow, steady breaths for 5 minutes.9 Practice gratitude.

Spend time with a pet. w5

GET MOVING Find something that is fun and easy to become part of your daily routine. Stretch, move, lift! Aim for 30–60 minutes daily:

• Get up during commercials on TV. • Do housework: sweep, mop, vacuum, dust, garden.

• Be active outside: walk the dog, play, do yoga, tai chi.

• Stand during phone calls and meetings.

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 6

• Decrease risk of depression and memory loss • Improve sleep • Control weight • Ease chronic back pain • Prevent osteoporosis

CHOOSE WATER At least half of your daily fluid intake should be water.

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.

• Eat fruits and vegetables: 20% of your daily water intake comes from fresh foods.

GET MORE SLEEP Studies continue to show that sleep deprivation can increase inflammation and the risk of chronic disease. Getting 7 to 9 hours will help you: • Maintain healthy weight • Decrease risk of diabetes • Strengthen your immune system • Lower risk of high blood pressure • Reduce stress, elevate mood

Turn of electro f nic an hou s before r bed

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WHAT 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. In recent years, changes in guidelines for blood pressure call for earlier treatment to lower the potential for later complications.

Me Fasting Blood Sugar Blood Pressure Systolic

Desirable At Risk Lower than 100 Lower than 120

High Risk

100-125

126 and higher

ELEVATED:

STAGE 2:

STAGE 1:

140 and higher

120-129 130-139

Lower than 80

STAGE 1:

STAGE 2:

80-89

90 and higher

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

Diastolic

Sources: National Heart Lung and Blood Institute, American College of Cardiology Foundation 2017, American Heart Association

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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 2 diabetes, vascular disease, and coronary heart disease. Long-term risks include stroke, heart attack, dementia, cancer, and fatty liver disease.

Be yo ur be weight st

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. w9

MAKE YOUR DIET A WAY OF LIFE Health is a choice we make each day, many times a day. And a big part of that is the food we choose. Do we order fast food, or make time to cook together? Do we shop for fresh produce and meats, or do we buy highly processed industrial foods? Do we have a cup of herbal tea after dinner to ease the stress we’re feeling, or eat a pint of ice cream?

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Cook at home mor e often

MOSTLY PLANTS ON YOUR PLATE Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day.

Fill half your plate with non-starchy produce.

1/4 1/2

Non-starchy Vegetables & Fruits

Whole Grains or Starchy Vegetables

1/4

Lean Protein

Source: USDA MyPlate recommendations

Beans, legumes, and lentils fit into both the whole grain and lean protein groups.

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THE BIG DEAL ABOUT FIBER If you make just one change to your diet, eat more foods high in fiber. Here are 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.

Women should aim for 21–25g of fiber daily, and men, 30–38g. Try these:

sh se fre o o h C for fruit t desser

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10g Artichoke (1 medium) 6-9g Lentils, split peas, beans (½ cup); pear (1 raw) 4-5g Green peas, garbanzo beans, bulgur (½ cup cooked); avocado, carrots, raspberries, blackberries (½ cup); apple (1 medium); sweet potato (1 medium w/skin) 3-4g Collards, parsnips, winter squash (½ cup cooked); banana, orange (1 medium); almonds, pistachios, walnuts, pumpkin seeds, flaxseed (1 oz); chia seeds (1 Tbsp) 2-3g Brussels sprouts, broccoli, cauliflower, carrots, spinach, amaranth, barley, quinoa, brown rice, oatmeal, buckwheat groats (½ cup cooked)

EAT A RAINBOW OF WHOLE FOODS Variety matters! Color equals nutrition, and a full range of color offers a full range of vitamins and minerals.

Beets, cranberries, cherries, kidney beans, raspberries, red lentils, red peppers, rhubarb, strawberries, tomatoes.

Apricot, carrots, grapefruit, mango, oranges, papaya, pumpkin, sweet potatoes, yams, cantaloupe, peaches.

Summer squash, winter squash, yellow lentils, yellow peppers, pineapple, yellow tomato, rutabaga, bananas, lemons.

Eat at least 3 colors at each meal.

Artichokes, asparagus, broccoli, Brussels sprouts, bok choy, kiwi, cabbage, collards, kale, okra, peas, avocado, grapes.

Blackberries, blueberries, plums, purple grapes, purple cabbage, currants, eggplant, purple carrots, dates, figs, prunes.

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.

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BE SMART ABOUT SUGAR, SALT, AND FAT Added sugar and salt can lead to inflammation and chronic diseases.

And, yes, fats are essential for good health.

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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Cut b ac on add k ed sugars

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 fats 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 15

your Make lad a own s p24) ing ( dress

REBUILD YOUR PANTRY

As you cook more, stock ingredients for a healthy diet: Frozen fruits and vegetables: blueberries, peas, spinach, broccoli Plain yogurt: for snacking and cooking Whole grains: oats, brown rice, barley, quinoa, and whole wheat pastas Dry legumes: lentils, kidney beans, chickpeas, pinto beans Seeds: pumpkin, sunflower, sesame, flax, chia Nuts and dried fruits: for snacking, cooking, and baking Canned whole foods: black beans, kidney beans, cannellini beans, diced tomatoes, tuna, salmon, sardines Healthy oils: olive oil, avocado, peanut oil, safflower oil Healthy sweeteners: honey, maple syrup, dates, raisins, applesauce Dried herbs and spices: cinnamon, oregano, turmeric, cumin

HOW TO READ THE NEW NUTRITION LABEL All packaged foods and drinks are now required to have this improved Nutrition Facts label. Choose foods higher in dietary fiber, vitamin D, calcium, iron, and potassium and lower in saturated fat, sodium, and added sugars.

There are four major improvements:

1

Remember: 5% or less of the Daily Value is low.

20% or more is high.

Realistic serving sizes

2 Calories big and bold

3 Added sugars called out

4 Vitamin D and potassium listed Source: 2021 FDA.gov

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Most Americans eat enough protein but we could make leaner and more varied selections—beyond the usual meat and dairy. Plants offer protein sources high in healthy fiber.

WHERE TO FIND PLANT PROTEINS te titu s b Su ofu t f bee r o f in a y fr stir

Tofu ½ cup 10g Lentils ½ cup 9g Black beans ½ cup 8g Pumpkin seeds 1 ounce 9g Chickpeas ½ cup 8g Peanut butter 2 Tbsp 8g Almonds, pistachios 1 ounce 6g Flax, sunflower seeds 1 ounce 6g Green peas ½ cup 4g Quinoa ½ cup 4g Whole wheat bread 1 slice 3.6g Spinach, cooked ½ cup 2.5g Source: USDA

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HOW TO COOK GRAINS AND LEGUMES

GRAINS: Bring water and grains to a boil. Turn heat to low, cover and simmer. Grains are done when water is absorbed, they are slightly chewy, and you can fluff them with a fork. *gluten-free grains 1 cup dry Barley, pearled Barley, with hull Bulgur

Liquid 2½ cups 3 cups 1 ¾ cups

Brown Rice* Oats* Buckwheat groats*

2 cups 2 cups 2 cups

Farro Quinoa*

3 cups 1½ cups

Time 40 minutes 45–60 minutes Add to boiling water.

Cover and remove from heat, let sit 10–15.

50 minutes 5–10 minutes 15–20 minutes. Let stand for 5–10.

40–50 minutes 12–15 minutes

Yield 3½ cups 3½ cups 2½ cups

3 cups 2 cups 2½ cups 3 cups 3 cups

LEGUMES: Bring water and legumes to a boil. Cover pot and reduce heat to a simmer. When tender yet firm, drain. Note: Soaking dry beans 24 hours when possible will reduce cooking time.

1 cup dry Brown lentils Red lentils French puy lentils Split peas Black beans Chickpeas

Liquid 3 cups 3 cups 3 cups 3 cups 4 cups 6 cups

Time 20-25 minutes 10 minutes 25-30 minutes 30-40 minutes 45 minutes 1½ hours

Yield 2¼ cups 2½ cups 2 cups 2 cups 2 cups 3 cups 19

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JOIN US! IN THE KITCHEN WITH JAMIE

Each week, Basecamp registered dietitian Jamie Libera provides easy-to-follow tips and tools to help you think with your heart when it comes to nutrition. Visit welcometobasecamp.org/nutrition, where you’ll find her live, online classes and personalized videos, along with delicious, heart-healthy recipes.

Here are a few of her favorites.

Jamie Libera, RD, LD

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Sheet Pan Chicken Fajita Bowls p. 29

12 RECIPES TO CELEBRATE YOUR HEALTHY START Real Food. More plants. Less meat. There’s so much we can do to heal our bodies and keep them healthy. A Mediterranean-style diet focuses on vegetables, fruits, herbs, nuts, beans, and whole grains, with moderate amounts of seafood, dairy, poultry, and eggs. These 12 recipes show heart-healthy meals can be easy—and delicious.

Cook with more whole grains beans, , and nuts 21

Berries and Yogurt Parfait

Try different combinations of fruit (fresh or frozen) and add toppings such as toasted coconut. Sneak in a layer of ground flax seed to boost the fiber.

Serves 4 3 cups plain Greek yogurt 12 ounces total blueberries, strawberries, or other fruits 8 Tablespoons granola Put about half of the yogurt in four separate bowls or clear tall glasses. Place blueberries on top of the yogurt followed by half of the granola. Add the remaining yogurt, top with raspberries and the last of the granola.

Per serving: 151 calories, 11g protein, 27g carbohydrate (2g fiber), 1g fat (0g sat, 1g mono/poly), 150mg sodium

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Busy Morning Breakfast Bites

Ricotta is a great way to enjoy dairy. Lower in fat and higher in protein than hard cheeses, ricotta is high in minerals such as potassium, calcium and magnesium—helpful in reducing blood pressure.

Makes 1 dozen 9 1½ 2

1

eggs cups ricotta Tablespoons dried herbs or 4 Tablespoons fresh teaspoon Dijon mustard

2 teaspoons extra virgin olive oil 2 cups vegetables, chopped,

such as broccoli, red pepper,

onion, mushroom, tomato

In a large mixing bowl, crack eggs and whip. Add ricotta, herbs, mustard and whip again.

Heat a small amount of oil in a medium skillet. Add mixed vegetables and sauté until soft, about 3-5 minutes. When cool, add to egg mixture and divide among lightly oiled muffin tins.

Bake 25-30 minutes in a 350 degree oven. Eggs are done when they have puffed up and remain solid when shaken. Remove and serve warm.

Per 2 muffins: 210 calories, 18g protein, 6g carbohydrate (1g fiber), 13g fat (5g sat, 8g mono/poly), 180mg sodium

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3 Quick and Easy Dressings

Keep sugar content down by whipping up your own dressings. Whisk together all ingredients except oil. Then slowly add oil.

Chef Tse’s Apple Shallot Dressing 3 Tablespoons grated apple 1 teaspoon finely grated shallot ½ teaspoon finely grated ginger

1 teaspoon Dijon mustard 1 Tablespoon white wine vinegar 3 Tablespoons extra virgin olive oil pinch salt and pepper

Spiced Vinaigrette 1 garlic, minced ½ teaspoon cumin 1 teaspoon chili powder 2 teaspoons Dijon mustard

1 Tablespoon honey 2 Tablespoons red wine vinegar 2 Tablespoons olive oil pinch salt and pepper

Lemon Yogurt Dressing 1 clove garlic, crushed 2 Tablespoons lemon juice 2 Tablespoons plain yogurt 24

1 teaspoon Dijon mustard 2 Tablespoons olive oil pinch salt and pepper

Sweet Potatoes and Kale Salad

Turn “salad” into the meal’s star attraction. Fill your bowl with colorful root vegetables, hearty beans and whole grains, and cheeses and crunchy nuts.

Serves 4

2 2 6 1

purple sweet potatoes orange sweet potatoes cups kale, roughly chopped cup purple cabbage, sliced

1 1 ½

cup blueberries cup walnuts, chopped cup goat cheese, crumbled Chef Tse’s Apple Shallot Dressing (p. 24)

Put the sweet potatoes in a big pot. Add water to the same level as sweet potatoes. Cover and bring to boil. Simmer vigorously until tender when pierced, about 20–30 minutes, depending on size. When cool, peel and slice.

In a medium skillet on high, heat 1/4 cup of water to boiling. Add kale and quickly sear until wilted. Remove and cool.

Per serving (before dressing): 431 calories, 13g protein, 47g carbohydrate (11g fiber), 24g fat, 4.8g sat, 0g mono/poly) 192mg sodium

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Southwestern Potato Salad

Put your favorite fajita fillings on a bed of lettuce. One cup of black beans gives you 15 grams of protein, 15 grams of fiber, and 20% of your day’s iron needs.

Serves 2

1 1 1 1

can black beans pound baby red potatoes cup red bell peppers, sliced cup celery, sliced

1 cup red onions, chopped 1/2 cup cilantro, chopped

Spiced Vinaigrette Dressing (p. 24) 4 cups mixed greens

Put the potatoes in a medium pot and cover with water. Bring to a boil over medium heat and cook the potatoes until tender, about 15–20 minutes. Drain and set aside to cool.

Drain and rinse the black beans. In a medium bowl, combine first 6 ingredients. Add spiced Vinaigrette Dressing to taste, and mix well. Serve over mixed greens, with additional dressing on the side.

Per serving (before dressing): 430 calories, 20g protein, 87g carbohydrate (23g fiber), 1,3g fat, 0.3g sat, 0g mono/poly) 169mg sodium

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Lentils and Citrus Beets Salad

French puy lentils keep their shape after cooking and love salad dressing.

They’re a great source of plant-based protein. One cup of lentils gives you nearly 18 grams of protein and 15 grams of fiber.

Serves 2

1 1 1 1

cup French puy lentils orange, peeled and chopped grapefruit, peeled and chopped large red beet

1 large golden beet 4 cups mixed greens

Lemon Yogurt Dressing (p. 24)

Simmer lentils covered in 3 cups of water until tender, about 20 minutes. Drain and refrigerate.

Then trim off all but about 1 inch of the beet greens. Leave the root. In a large pot, cover with water and bring to a boil. Simmer about 40 minutes, until tender when pierced. Smaller beets take about 20 minutes, medium beets about 30 minutes and large beets about 40 minutes or more. Drain and allow the beets to cool for a few minutes. Then place them under cool water and rub off the skins with your fingers. Slice thinly and refrigerate.

Layer lentils on a bed of mixed greens. Top with sliced beets and then citrus. Drizzle with Lemon Yogurt Dressing.

Per serving (before dressing): 451 calories, 28g protein, 84g carbohydrate (33g fiber), 1.6g fat, 0.3g sat, 0g mono/poly) 60mg sodium

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Roasted Turmeric Salmon Dinner

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Pair black pepper with turmeric to help your body absorb more of turmeric’s curcumin, the anti-inflammatory and antioxidant properties.

Serves 3

1 pound salmon filet 1 head cauliflower, florets 4 Tablespoons olive oil, divided 2 teaspoons turmeric

salt and pepper

1 cup red lentils 3 cups vegetable stock or water 2 cloves garlic, chopped 1/4 cup white onion, chopped 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 2 Tablespoons lemon juice

salt and pepper

Preheat oven to 375 degrees. Pat salmon filets dry. Place salmon and cauliflower florets on a baking sheet lined with parchment paper. Drizzle everything with olive oil, sprinkle with salt and pepper, then dust with turmeric. Bake 10–15 minutes, until just cooked. This will depend on the thickness of your salmon. Finish under broiler for added color and a crisp top.

In a medium pot, bring lentils and stock to a boil and simmer 10 minutes. Remove from pot and drain excess liquid. Return the pot to medium heat and saute garlic and onion until soft, about 5 minutes. Return lentils to pot and add spices and lemon juice. Season to taste.

Per serving salmon, cauliflower, and lentils: 665 calories, 53g protein, 50g carbohydrate (23g fiber), 28g fat, 4g sat, 0g mono/poly) 179mg sodium 28

Sheet Pan Chicken Fajita Bowls

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Pinto beans provide a delicious dose of complex carbohydrates. One cup has 15 grams of fiber, which slows the absorption of sugar into the blood.

Serves 6 1 ½ pounds chicken breast, thin slices 3–4 bell peppers, thin slices 1 yellow onion thin slices 2 teaspoons chili powder 2 teaspoons cumin 1 teaspoon paprika 1 teaspoon garlic powder

2 Tablespoons olive oil salt and pepper to taste 4 cups cooked brown rice 15 ounces pinto or black beans,

rinsed and drained ½ cup fresh cilantro, chopped 1 lime, sliced into wedges

In large bowl, toss chicken and sliced vegetables with spices and olive oil until combined. Distribute the mixture evenly on a baking sheet.

Bake 20–25 minutes at 425 degrees, until chicken is browned.

To serve, scoop warmed rice and beans into a serving bowl. Top with chicken fajita mixture and optional toppings, such as cotija cheese, sour cream, guacamole, or salsa. Squeeze lime and sprinkle cilantro.

Per serving: 446 calories, 42g protein, 44g carbohydrate (7g fiber), 7g fat, 1g sat, 0g mono/poly), 317mg sodium 29

Italian White Beans with Vegetables

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Mashing some of the white beans thickens the stew.

Beans, garlic, olive oil, and fresh vegetables are all staples of the heart-healthy Mediterranean diet.

Serves 4 2 cans Cannelloni or Great

Northern beans 1 ½ Tablespoons olive oil, divided 2–3 sprigs fresh rosemary 3 cloves garlic ¼ teaspoon chili flakes

¼ 1–2 4

1–2

cup vegetable broth cups fresh arugula cups vegetables, such as zucchini, mushrooms, and onions salt and pepper, to taste ounces Parmesan (optional)

Heat sauté pan on low-medium heat. Add about 1 tablespoon olive oil, garlic, rosemary, and chili flakes. Heat until garlic is golden brown. Add beans (drain one can and use liquid of the other), and stir to combine. Simmer on until heated through, about 5 minutes. Mash about half of beans with a masher or back of a fork to create desired creamy consistency. Add vegetable stock as needed to maintain desired moisture.

While beans are cooking, heat about 1 teaspoon olive oil in separate pan on medium-high.

Add chopped vegetables, and salt and pepper to taste. Cook until vegetables are browned but still firm. Serve together.

Per serving: 302 calories, 16g protein, 43g carbohydrate (14g fiber), 7g fat, 1g sat, 0g mono/poly), 46mg sodium 30

Lettuce Wraps

Consider not peeling your cucumbers. High in vitamin K and anti-oxidants, the peel is also a good source of dietary fiber.

Serves 4

1 1 ¾ 1 ½ 1

Tablespoon avocado oil medium onion, chopped pound ground turkey cucumber, chopped cup fresh mint, coarsely chopped Tablespoon lime juice

¼ 1 1 8

cup crushed peanuts Tablespoon hoisin sauce Tablespoon low sodium soy sauce butter lettuce leaves

Heat oil in large skillet on medium high. Add onion and sauté until tender, 3-4 minutes. Add turkey and cook until browned, 5-6 minutes. Add peanuts, hoisin, and soy sauce. Stir and warm through.

In a small bowl, combine cucumber, mint, and lime juice in a bowl.

Place the turkey mixture onto lettuce leaves and top with cucumber mixture. Fold sides over filling, roll up, and eat!

Per 2 wraps: 209 calories, 24g protein, 10g carbohydrate (2g fiber), 8g fat (1g sat, 7g mono/poly), 305mg sodium

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Watermelon Feta Cubes

More than 90% of watermelon is water, so it’s a hydrating snack in summer.

Serve it with feta cheese, which is high is calcium, protein, and beneficial probiotics that can help support gut health.

Serves 3

3 cups watermelon, cubed ½ fresh lime ¼ cup feta cheese, crumbled 2 Tablespoons fresh mint, chopped Place cubed melon in a serving dish and squeeze fresh lime juice over. Top with feta and mint.

Per serving: 81 calories, 3g protein, 13g carbohydrate (1g fiber), 3g fat, 2g sat, 0g mono/poly), 141mg sodium

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Pear Apple Crisp

It’s hard to improve on a pie, but this might be it, swapping crust for an oat topping. Pears are high in fiber, but you can add whatever fruits you have.

Serves 8

1 apple, chopped 3 pears, chopped 2 tablespoons lemon juice 1 Tablespoon maple syrup 1 teaspoon cinnamon 1 ½ cup rolled oats

¾ cup walnuts, finely chopped ¼ cup maple syrup 2 Tablespoons butter ½ teaspoon cinnamon, to garnish ¼ cup blueberries, to garnish

Preheat oven to 350 degrees. In a large bowl (or right in your baking dish), combine apples, pears, lemon juice, maple syrup, and cinnamon. Mix well and pour into a baking dish.

In a medium bowl, combine oats, walnuts, maple syrup, butter, and salt. Mix well. Spread oat mixture evenly over the apples and sprinkle with a little cinnamon.

Bake 40 minutes, or until fruits are fork tender. Remove from oven and dot with blueberries while still hot.

Per serving: 259 calories, 4.5g protein, 34g carbohydrate (5g fiber), 12g fat, 3g sat, 0.2g mono/poly), 300mg sodium

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A HEALTHY YOU STARTS TODAY The best way to make big changes is by committing to small, realistic changes. And when you surround yourself with healthy options, you are more likely to make the daily choices that lead to a lifestyle change.

w er a ne vity dinn Try ti c d a e d s o be ier oor t-ba t d n t a o l u p o G earl k a r o u o o C an h

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PROVIDENCE HEART INSTITUTE WELLNESS PROGRAMS

IT’S EVERYWHERE! All 2022 programs and classes accessed online at WelcomeToBasecamp.org

BASECAMP PREVENTION + WELLNESS LOCATIONS Providence St. Vincent Medical Center, 9427 SW Barnes Road, MJP 1st Floor, Portland Providence Portland Medical Center, 4805 NE Glisan Street, Portland Providence Newberg Medical Center, 1000 Providence Drive, Suite 230, Newberg Providence Willamette Falls Medical Center, 1500 Division Street, Oregon City

CARDIAC REHABILITATION CENTERS + HEART FITNESS PROGRAMS

Providence Willamette Falls 1500 Division Street, Oregon City 503-650-1444 | Fees apply

Providence St. Vincent Medical Center 9427 SW Barnes Road, Suite 198, Portland 503-216-1250 | Fees apply

NUTRITION COUNSELING

Providence Portland Medical Center 4805 NE Glisan Street, Portland 503-215-1310 | Fees apply Providence Hood River Memorial Hospital 1151 May Street, Hood River 541-387-6326 | Fees apply Providence Medford Medical Center 1111 Crater Lake Avenue, Medford 541-732-5033 | Fees apply Providence Newberg 1000 Providence Drive, Suite 230, Newberg 503-554-6226| Fees apply

Providence Heart Clinic - Basecamp 9427 SW Barnes Road, Suite 198, Portland 503-216-0472 | Fees apply Providence St. Vincent Medical Center 9205 SW Barnes Road, Portland 503-216-2368 | Fees apply Providence Portland Medical Center 4805 NE Glisan Street, Portland 503-216-5160 | Fees apply PROVIDENCE DIABETES EDUCATION Please call for more information.

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PROVIDENCE HEART INSTITUTE PHYSICIANS | 2022

Cardiology Providence Heart Clinic— Advanced Heart Failure, VAD & Transplant 503-216-1182 Jacob Abraham, M.D. Sophia Airhart, M.D. Jill Gelow, M.D. Jenna Kay, M.D. Kevin Koomalsingh, M.D. Vidang Nguyen, M.D. Joshua Remick, M.D. Daniel Westerdahl, M.D. Providence Heart Clinic North Coast—Astoria 503-836-4600 Gary Greenberg, M.D. Robert Morse, D.O. Providence Heart Clinic— Bridgeport 503-216-6060 Robert Quintos, M.D. Daniel Goodwin, M.D. Ty Gluckman, M.D. Providence Heart Clinic— Gateway 503-962-1000 Jason Bencsh, M.D. Paolo Gabriel, M.D. Jill Gelow, M.D. Dale Hirsch, M.D. Xiaoyan Huang, M.D. Jenna Kay, M.D. Michael Layoun, M.D. Robert Litt, M.D. Michael Parsons, M.D. Alejandro Perez, M.D. Joshua Remick, M.D. Aaron Schoenkerman, M.D. David Schroeder, M.D. Lisa Yao, M.D.

Providence Heart Clinic— Grants Pass 541-479-4519 James Cook, M.D. Providence Heart Clinic— Gresham 503-962-1000 Aaron Schoenkerman, M.D. Robert Litt, M.D.

DO YOU HAVE THE HEART TO START?

Providence Heart Clinic— Hood River 541-387-1950 Alicia Ross, M.D. Ashkan Babaie, M.D. Paolo Gabriel, M.D. Jill Gelow, M.D. Providence Heart Clinic— Medford 541-732-7850 Emilia Arden, D.O. Roger Dreiling, M.D. Paul Gilmore, M.D. Suartcha Prueksaritanond, M.D. Providence Heart Clinic— McMinnville 503-537-6026 Ted Foster, D.O. Kristina Moon, D.O. Lian Shaw, M.D. Providence Heart Clinic— Mill Plain 503-216-1661 Xiaoyan Huang, M.D. Providence Heart Clinic— Milwaukie 503-962-1000 William Davies, M.D. Dale Hirsch, M.D. Xiaoyan Huang, M.D. Steven Riley, M.D.

Providence Heart Clinic— Newberg 503-537-6026 Ted Foster, D.O. Kristina Moon, D.O. Lian Shaw, M.D.

Providence Heart Clinic at The Portland Clinic—Downtown 503-962-1100 Todd Caulfield, M.D. Alejandro Perez, M.D. Alefiyah Rajabali, M.D. Vincent Santo, M.D. Aaron Schoenkerman, M.D. Providence Heart Clinic— Providence Portland Medical Center 503-962-1000 Charles Cannan, M.D. Robert Hodson, M.D. Ethan Korngold, M.D. Richard Sohn, M.D. Michael Wilson, M.D. Jason Wollmuth, M.D Providence Heart Clinic North Coast—Seaside 503-717-7556 Gary Greenberg, M.D. Robert Morse, D.O. Providence Heart Clinic— St. Vincent 503-216-1661 Jacob Abraham, M.D. James Beckerman, M.D. Todd Caulfield, M.D. Brandon Jones, M.D. Jenna Kay, M.D. Ethan Korngold, M.D. Alex Morss, M.D. Robert Quintos, M.D. Aly Rahimtoola, M.D. Sriram Ravi, M.D. Joshua Remick, M.D. Richard Sohn, M.D. Lori Tam, M.D. Craig Walsh, M.D. Daniel Westerdahl, M.D.

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Geoffrey Wilson, M.D. Michael Wilson, M.D.

Blair Halperin, M.D. D. Randolph Jones, M.D.

Providence Heart Clinic— Tanasbourne (Jan-Summer 2022) 503-962-1100 Kevin Woolf, M.D.

Providence Heart Clinic Heart Rhythm—Willamette Falls 503-962-1000 Alexi Zemsky, M.D.

Providence Heart Clinic— Reed’s Crossing (opens Summer 2022) 503-962-1100 Kevin Woolf, M.D. Providence Heart Clinic – Willamette Falls 503-962-1000 William Davies, M.D. Steven Riley, M.D. Dale Hirsch, M.D. Cardiovascular Surgery Providence Heart Clinic Cardiovascular Surgery—West 503-216-8670 Eric Kirker, M.D. Kevin Koomalsingh, M.D. Torin Fitton, M.D. Gary Ott, M.D. Julia Swanson, M.D. Brant Ullery, MD

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, M.D. Mark Gibson, M.D. Dave Vegas, M.D. Sports Cardiology Providence Heart Clinic— St. Vincent 503-216-1661 James Beckerman, M.D. Robert Quintos, M.D. Vascular Medicine

Electrophysiology Providence Heart Clinic Heart Rhythm—Gateway 503-962-1000 Ashkan Babaie, M.D. Alefiyah Rajabali, M.D. Alexi Zemsky, M.D.

Providence Vascular Medicine —Bridgeport 503-216-6060 Alejandro Perez, M.D.

Providence Heart Clinic Heart Rhythm—St. Vincent 503-216-1661 Ashkan Babaie, M.D. Scott Brancato, M.D. S. Anthony Garvey, M.D.

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Providence Vascular Medicine —Gateway 503-962-1000 Charles Cannan, M.D. Alejandro Perez, M.D. Jason Wollmuth, M.D. Providence Vascular Medicine —Newberg 503-537-6026 Alejandro Perez, M.D. Providence Heart Clinic at The Portland Clinic—Downtown 503-962-1100 Alejandro Perez, M.D. Providence Vascular Medicine —St. Vincent 503-216-1661 Ethan Korngold, M.D. Alejandro Perez, M.D. Vascular Surgery Providence Heart Clinic Cardiovascular Surgery—East 503-962-1020 Brant Ullery, M.D. Vincent Santo, M.D. R. Brad Cook, M.D. John Dussel, M.D. Vascular + General Surgery— Providence Medford Medical Center 541-732-8388 W. Bradley Craft, M.D. Aaron Partsafas, M.D.

The Providence Heart Now app offers a searchable directory of our providers by specialty and locations in Oregon and Southwest Washington.

Download in your app store today!

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THINK WITH YOUR Your heart is at the center of everything you do. It’s also at the center of everything we do, from free wellness programs to heart transplants. So when it’s time to make a decision for your heart, follow it to Providence Heart Institute.

Oregon’s first choice for heart care. ProvidenceOregon.org/Heart

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Providence Health & Services, a not-for-profit health system, is an equal opportunity organization in the provision of health care services and employment opportunities. Our mission: As expressions of God’s healing love, witnessed through the ministry of Jesus, we are steadfast in serving all, especially those who are poor and vulnerable. Our core values: compassion, dignity, justice, excellence, integrity.