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THE PROVIDENCE HEART GUIDE | 2024

Commit to my heart

Inside: FREE online movement, nutrition, and wellbeing class information. Plus, delicious heart-healthy recipes.

Providence Heart Institute is proud to offer you the latest issue of our annual Providence Heart Guide. In addition to providing world class clinical heart care, we continue our mission to support the health and wellness of every person and every community. We have great new Basecamp Prevention + Wellness programming to offer you, as well as our “old standards” too! Remember, these are all free — available to everyone, everywhere.

O n e o f o u r c o m m i t m e n t s is to make sure we

are always learning and creating — staying nimble and flexible in meeting the wellness needs of our community members. Over time we’ve found many of you want us to hold you accountable and keep you motivated toward success — whatever that might be for you, personally. With that in mind, we have created inspiring, supportive and motivating content that you can access anytime, from anywhere, and at your own pace. Get started with our I WILL commitment campaign. We invite you to participate in this experience this year or take a moment to renew your I WILL commitment if you previously participated. Remember, we are here for you every step of the way to guide you and suggest activities to support your goals. We are confident you will find something to support your wellness, regardless if you are new to Basecamp or have been part of our community over the past seven years. We know your heart will love your renewed commitment to its health. Take a peek inside the Providence Heart Guide, and then take a step toward making an I WILL commitment to your heart health today. As always, we are here for you!

James Beckerman, MD Medical Director, Prevention + Wellness Providence Heart Institute

Basecamp Prevention + Wellness Programming is part of Providence Heart Institute and supported by Providence Foundations to maintain free wellness programs for everyone, everywhere. Visit providencebasecamp.org.

I WILL commit to my heart.

play, as well as in the ability to prevent and fight disease. There’s no right label that fits everyone – it’s about the level of fitness that keeps you engaged, happy, and healthy.

We know that 80% of heart disease is preventable through how you eat, move, and live. We also know that over time, small steps focused on healthy choices can have a remarkable impact on your overall Reduce Stress — Stress is a part of life health, and lead you to live your best, and in some ways can positively prepare healthiest life. you to tackle a goal or complete a task, yet too often it negatively impacts your Our prevention + wellness programming wellbeing when weighing heavily on your follows five specific areas of focus. Within mind or causing physical strain. Finding each goal we offer several small opporeffective ways to lessen the load can tunities to help you begin, or continue on, support better health, and sometimes your journey for a healthy life. better insight, for tackling the hard stuff. Be Fit — Exercise and movement build physical strength so that your body functions to the best of its ability. A physically strong body supports you in work and in

Be My Best Weight — The scale tells some of your story, but not your whole story. Find a weight range that works for your health; one that allows your body 1

to move the way you want and need it to move. This can help guide your daily choices, help set goals, and find a path to your healthiest life.

Mindful Movement, Movámonos con Maicol (Spanish language) or our 12-week Strength Fundamentals. providencebasecamp.org/classes

Lower My Risk — Discovering how you can prevent heart disease is the first step in taking action to do so. Ask your care provider for support to manage any existing risk factors, including high blood pressure, elevated cholesterol, and diabetes.

Choose to receive your fitness routine to your inbox weekly each Monday. Our Movement Monday subscription is a great way to get moving all year long. providencebasecamp.org/classes

Start Today and set your sights to Start Small and Finish Remarkable.

Take part in yoga practices that meet you where you are — chair, gentle, and flow classes all provide opportunities to relax, restore and reinvigorate your body, mind, and soul. providencebasecamp.org/ classes

BE FIT Find a variety of movement classes that will make you sweat, stretch, build strength, and improve balance, including Zumba, Total Body Strength, mat Pilates, HIIT (high-intensity interval training), yoga, and Tai Chi. providencebasecamp.org/classes Train to walk or run a 5K with Heart to Start, our inclusive community 12-week training program created to inspire and motivate you. providencebasecamp.org/ hearttostart Grab your family and make heart health a family affair. Participate in The FIT (Families in Training) Project, a healthy lifestyle training for the entire family, focusing on wellness, fitness, and nutrition. providencebasecamp.org/ thefitproject Exercise at your own pace with one of our on-demand, multi-week movement video series, bringing you easy to follow workouts that fit your schedule. Choose from 6-week series: Will Powered!, 2

REDUCE STRESS

Build awareness and inner peace through our virtual programs for Mindful Practices and Cultivating the Heart Qualities. providencebasecamp.org/ classes

BE MY BEST WEIGHT Gain knowledge and tools for hearthealthy cooking with our In the Kitchen nutrition programming combining educational conversations, live cooking sessions, and wonderful recipes as we encourage you to LEARN IT, SEE IT, DO IT. providencebasecamp.org/ nutrition Seek answers to your burning nutrition questions through Ask the RD providencebasecamp.org/asktherd and find the answers in our monthly Basecamp Trail Guide newsletter. providencebasecamp.org/trailguide

LOWER MY RISK Join us online quarterly for Healthy Conversations, a physician-led conversation centered on heart health, prevention, and wellness. Open to adults of all ages. providencebasecamp.org/ healthyconversations Open your mind to the world of wellness by joining our Wellness is for Everyone

community, a six-week series offering an enlightening approach to your personal wellness. providencebasecamp.org/ classes

START TODAY Whatever goal you choose, start today, and join our community — open to everyone, everywhere. Visit providencebasecamp.org

/ Basecamp offers an expanding menu of prevention and wellness programming for our Spanish-speaking communities. Visit providencebasecamp.org/enespanol to find our menu of wellness tips, tools and classes. • Guía de Providence: El Corazón

• Movámonos con Maicol • En la cocina

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

Diastolic

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

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

WATCH FOR THESE RISK FACTORS 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.

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. 5

5 BASICS OF A HEALTHY LIFESTYLE 1 2 3 4 5

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. Define your fitness and best weight goals.

Challenge myself with daily nutrition and exercise goals

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 people who follow these five basics.

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 Go outdoors regularly. 2 Connect with others: laugh, cuddle, play, dine. 3 Write, paint, try other forms of artistic expression. 4 Take slow, steady breaths for 5 minutes. 5 Reduce caffeine intake. 6 Listen to calming music. Find time to 7 Learn to say “No.” slow down and 8 Practice gratitude. breath deeply 9 Spend time with a pet.

GET MOVING Stretch, move, lift! Find something fun and easy to make part of your daily routine. • • • •

Inside: dance, stretch, make house chores active. Outside: walk the dog, garden, do yoga or tai chi. Stand during phone calls, meetings, and TV commercials. Aim for 150-minutes of moderate aerobic activity each week.

The more you move, the more you: • • • • • 8

Reduce chronic inflammation; Prevent cardiovascular disease; Lower cholesterol and blood pressure; Manage stress, improve mood; Support immune system;

• • • • •

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

Replace sports drinks with water

CHOOSE WATER One simple way to improve health is to replace all drinks, such as juices, soda, and sports drinks, with water. These drinks are full of sweeteners. They are the No. 1 source of added sugars in our diet. Tips for increasing daily water intake: • • • • •

Set a daily water goal. The simple act of setting a goal can be motivating. Make a habit of drinking a glass of water before each meal. Add lemon for flavor. Don’t lean on caffeine drinks. Eat more fruits and vegetables: 20% of your water intake comes from fresh foods. w9

SLEEP MORE Studies show lack of sleep creates a hormone imbalance in the body that leads to overeating and weight gain, increased inflammation, and risk of chronic diseases. Getting 7 to 9 hours will help you: 1 2 3 4 5 6

Maintain a healthy weight; Decrease risk of diabetes; Strengthen your immune system; Lower risk of high blood pressure; Reduce stress; Elevate mood.

Tips to get better sleep: • • • • 10

Choose a reasonable bedtime and stick to it, even on weekends. This will help maintain your natural sleep and awake cycles. Avoid exercise, meals, and especially liquids, 2–3 hours prior to bedtime. Set a phone alert for 1 hour before bedtime, then turn off all screens. Turn down the heat. Science says the ideal sleeping temperature is 65 degrees.

Silence my phone during sleeping hours

MAKE YOUR FOOD A WAY OF LIFE Choose homemade over prepackaged foods

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 buy highly process foods, or do we shop for fresh produce and meats? Do we choose a large helping of dessert after dinner, or drink an herbal tea to relax? 11

PUT 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 nonstarchy produce, such as broccoli, asparagus, and dark leafy greens.

Includes potatoes, corn, peas, and lentils.

1/4 1/2

Non-starchy Vegetables & Fruits

Whole Grains or Starchy Vegetables

1/4

Lean Protein

Source: USDA MyPlate recommendations

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

HOW TO BUILD A BETTER LUNCH Use the plate graphic on the opposite page to guide your meal prep for lunches. Make veggies and fruit at least 50% of whatever you’re prepping, whole grains 25%, and lean protein 25%.

Crunchy Bites: Almonds, walnuts, peanuts, pumpkin, sunflower and sesame seeds. Soft Bites: Hard-boiled eggs, cheeses, tofu. Hearty Leaves: Raw spinach, chard, kale, microgreens, herbs. Fresh Fruits: In-season apples, oranges, plums, peaches, pears, berries. Roasted Vegetables: Sweet potatoes, onions, zucchini, broccoli, peppers. Lean Proteins: Tuna, salmon, chicken, turkey, tempeh. Whole Grains and Legumes: Oats, quinoa, barley, chickpeas, lentils, beans.

Bring a healthy lunch from home

DIETARY GOALS? TRACK YOUR FOOD Knowing what you eat, how much, and when, is really helpful if you want to develop healthier habits. Keep a food and beverage diary for two weeks. Review your diary and look at the foods you eat. Do you see any patterns? Are there any healthy changes you could make? WEEK 1 MON

TUE

WED

THU

FRI

SAT

SUN 14

WEEK 2

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. 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. 15

THE TRUTH ABOUT SUGAR, SALT, AND FAT

HOW MUCH ADDED SUGAR? Aim daily for less than: 6 teaspoons (25 g) for women 9 teaspoons (37 g) for men 6 teaspoons (25 g) for children 2 and older

LESS SODIUM

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.

NOT ALL FATS ARE BAD Fat is an essential nutrient for optimal health.

Added sugar and salt can lead to inflammation and chronic diseases. And, yes, fats are essential for good health.

Limit added sugar; it has no nutritional value. When reading a nutrition label, remember 4 grams of sugar = 1 teaspoon.

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, and 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 unsaturated fats from plant-based sources, such as olives, avocados, and nuts — and the oils produced from them — while limiting saturated fats from animals and tropical oils.

Omega-3 rich foods: • Oily fish: salmon, herring, sardines • Flaxseed • Walnuts • Grass-fed meat and dairy products • Pasture-raised chicken and eggs 17

THE SMART WAY TO READ THE LABEL All packaged foods and drinks are required to have a Nutrition Facts label. Here's how to use it:

1 Get real about "Serving Size." Be honest about how much you'll eat, then adjust calories and nutrient totals to match.

Aim low for Saturated Fat, Sodium, and Added Sugars — 5% or less

of the Daily Value is low.

2 Don't sweat "Total Fat." Instead, focus on the amount of saturated fat; also consider any hydrogenated oils from tropical oils in the ingredients list.

4 Aim high for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium — 20% or

more of the Daily Value is high.

TIP: If the label says “Trans Fat 0g” but includes "partially hydrogenated oil” in the ingredient list, this food does contain some trans fat — just less than 0.5 grams per serving. But that can add up when you eat multiple servings. Source: 2020-2025 Dietary Guidelines for Americans/American Heart Association

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

WHERE TO FIND PLANT PROTEINS Tempeh Tofu Lentils Black beans Pumpkin seeds Chickpeas Peanut butter Almonds, pistachios Flax, sunflower seeds Green peas Quinoa Whole wheat bread Spinach, cooked

½ cup ½ cup ½ cup ½ cup 1 ounce ½ cup 2 tablespoons 1 ounce 1 ounce ½ cup ½ cup 1 slice ½ cup

15g 10g 9g 8g 9g 8g 8g 6g 6g 4g 4g 3.6g 2.5g

Try a meatless meal once a week

Source: USDA

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

Reduces blood sugar spikes. Feeds healthy gut bacteria. 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:

Choose plants high in fiber

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)

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. 1 cup dry Barley, pearled Barley, with hull Bulgur

Liquid 2½ cups 3 cups 1 ¾ cups

Brown Rice* Oats*

2 cups 2 cups

Buckwheat groats*

2 cups

Farro Quinoa*

3 cups 1½ cups

Simmer 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

*gluten-free grains

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

Simmer 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 21

JOIN US! IN THE KITCHEN

Jamie Libera, RD, LD, CCTD

Kayla Guillory, MS, RD, CDCES

Tim Shevlin, chef When it comes to nutrition, we feel that knowledge is power. We have combined our nutrition education with cooking classes and official curriculum recipes, so you can take it all the way from “classroom” to kitchen table — learning heart-healthy tips, watching food prepared by our chefs at the Providence Community Teaching Kitchen, sharing the recipe, and then trying your hand as chef at home. Classes offered free, and online for everyone, everywhere. providencebasecamp.org/nutrition While you are waiting for the next class, give it your best effort with the heart-healthy recipes on the next few pages. Try new recipes! providencebasecamp.org/recipes 22

Baked Salmon Sushi Cups p. 31

12 RECIPES FOR HOMEMADE HEALTH Have fun cooking with the whole family

Food is medicine, and research shows cooking at home is a powerful health intervention. Try some of these recipes that swap out processed ingredients for energizing whole foods — fresh fruits and vegetables and lean proteins — to create healthier (and tastier!) meals. 23

Carrot Cake Overnight Oats

Makes 1 serving ½ ½ 2 1 1

cup rolled oats cup shredded carrot Medjool dates, pitted and chopped tablespoon ground flaxseeds tablespoon pumpkin seeds

1 teaspoon ground cinnamon pinch ground nutmeg ½ cup unsweetened almond milk ½ cup hot water

Layer the oats, carrot, dates, flaxseeds, pumpkin seeds, cinnamon, and nutmeg in a glass jar with a lid. Add the milk. Cover and shake well. Chill overnight or up to two days. For warm oats, just before eating, add ½ cup hot water and stir. For cold oats, add additional milk. Vegetarian: √

Gluten Free: √

Dairy Free: √

Per serving (%daily value): 440 calories, 13g protein, 75g (27%) total carbohydrates, 14g (50%) dietary fiber, 14g (18%) total fat, 2g (10%) saturated fat, 190mg (8%) sodium, 320mg (25%) calcium, 5.9mg (35%) iron, 470mg (10%) potassium

Blueberry Sweet Potato Breakfast Bowl

Serves 1

1 1 1 ½ 1

medium sweet potato (about 7 ounces) tablespoon almond butter teaspoon maple syrup cup fresh or frozen blueberries tablespoon chopped almonds

Pierce sweet potato several times with a fork. Place on a plate and invert a bowl over it as a lid. Microwave 4 minutes, and let sit 2 minutes. Remove the bowl. The potato should be fork tender. Split potato down the middle and scoop out the insides into a small bowl (or you can mix it all right inside the skin). Stir in almond butter, maple syrup, and half the berries. Top with rest of berries and almonds. If using frozen berries, defrost slightly in microwave, 30 seconds. Vegetarian: √

Gluten Free: √

Dairy Free: √

Per serving (%daily value): 400 calories, 10g protein, 61g (22%) total carbohydrates, 11g (39%) dietary fiber, 15g (19%) total fat, 1g (5%) saturated fat, 110mg (5%) sodium, 140mg (10%) calcium, 2.7mg (15%) iron, 820mg (15%) potassium

Ultimate Tuna Sandwich (No Mayo!)

Makes 4 open-face sandwiches Apple Mustard Dressing

½ 2 2 1

1/8

apple without core tablespoons apple cider vinegar tablespoons olive oil tablespoon Dijon mustard yellow onion small garlic clove

6 8 4 1

ounces canned tuna*, drained tablespoons 1% cottage cheese* slices whole wheat bread* tablespoon sunflower seeds

favorite fixings: lettuce, sprouts, cucumbers, onions, peppers

Blend at high speed. Makes about ¾ cup. Store up a week in refrigerator. Mix tuna with ½ cup of dressing. To build a sandwich, spread 2 tablespoons of cottage cheese onto sandwich bread. Layer tuna mixture, favorite sandwich vegetables, and sunflower seeds. *Vegetarian Option: smashed chickpeas *Gluten Free Option: gluten-free bread *Dairy Free Option: omit cheese Per sandwich (%daily value): 210 calories, 18g protein, 17g (6%) total carbohydrates, 3g (11%) dietary fiber, 7g (9%) total fat, 1g (5%) saturated fat, 450mg (20%) sodium, 80mg (6%) calcium, 2mg (10%) iron, 270mg (6%) potassium

Carrot Ginger Salad with Poached Chicken

Serves 4

1 5 2 1

pound boneless chicken breasts* ounces kale or spinach, torn cups shredded red cabbage tablespoon black sesame seeds

Carrot Ginger Dressing

1/8

1 2 2 ½ ¼ 2

small carrot sweet onion tablespoon fresh ginger teaspoons sugar teaspoons miso teaspoon roasted sesame oil cup rice vinegar tablespoons avocado oil

Place chicken in a shallow pan of water and bring to a simmer on medium heat. Cook covered at a gentle simmer 10–12 minutes. Let cool, then slice. Blend dressing ingredients at high speed. Makes about 1 cup. Extra dressing will store up to a week in refrigerator. Divide vegetable ingredients among four plates. Top with slices of chicken. Drizzle about 2 tablespoons dressing onto each plate and sprinkle sesame seeds. *Vegetarian Option: pan-seared tofu

Gluten Free: √

Dairy Free √

Per serving (%daily value): 250 calories, 25g protein, 11g (4%) total carbohydrates, 3g (11%) dietary fiber, 12g (15%) total fat, 1g (5%) saturated fat, 270mg (12%) sodium, 80mg (6%) calcium, 0.9mg (4%) iron, 320mg (6%) potassium 27

Hearty Potluck Potatoes

Serves 8

1 1 3 ¼ 3 2 ½

15-ounce can kidney beans 15-ounce can white beans garlic cloves, crushed large yellow onion medium potatoes, peeled cups colorful bell peppers, diced cup cilantro, chopped

Vinaigrette:

¼ ¼ 2 2 1

cup red wine vinegar cup olive oil garlic cloves, minced teaspoons ground cumin teaspoon Dijon mustard

Strain and rinse kidney beans. Use the white beans and their liquid to gently simmer all beans with garlic and onion until onion is completely wilted. Let cool. Discard the garlic and onion. Bring potatoes to a boil and cook about 8 minutes, until fork tender. Drain, let cool, then chop. Mix into the beans. Whisk the vinaigrette and add to the beans and potatoes. Stir in peppers and cilantro just before serving. Make ahead up to 24 hours. Serve refrigerated or at room temperature. Vegetarian: √

Gluten Free: √

Dairy Free: √

Per serving (%daily value): 280 calories, 11g protein, 42g (15%) total carbohydrates, 8g (29%) dietary fiber, 8g (10%) total fat, 1g (5%) saturated fat, 220mg (10%) sodium, 100mg (8%) calcium, 5.1mg (30%) iron, 860mg (20%) potassium

Southwestern Skillet Corn Cakes

Makes 4

¾ ¼ ½ ¼

cup masa harina cup all-purpose flour* teaspoon baking powder teaspoon salt

¼ 1 ½ 1

cup grated jack cheese* ear corn, kernels cup warm water teaspoon oil, for frying

Mix together masa harina, flour, baking powder, and salt. Stir in cheese and corn kernels. Add water and massage with your hand, adding more water as needed until mixture holds together. Dab a paper towel with the oil and wipe the skillet surface — cast iron or nonstick. Heat on medium high. Scoop a heaping 1/3 cup mixture, and use your hands to shape into a patty, about ½ inch thick. Repeat, forming four patties. Fry patties, 2-3 minutes per side, until golden brown. Suggested toppings: black beans, avocado, peppers, onions, salsa. Vegetarian: √

*Gluten Free Option: 1:1 gluten-free flour

*Dairy Free Option: vegan cheese

Per corn cake (%daily value): 170 calories, 5g protein, 29g (11%) total carbohydrates, 3g (11%) dietary fiber, 4.5g (6%) total fat, 1.5g (8%) saturated fat, 65mg (3%) sodium, 80mg (6%) calcium, 1mg (6%) iron, 140mg (2%) potassium

Roasted Vegetable Pasta Sauce

Serves 4

1 sweet potato, peeled chunks 1 small zucchini, chunks 1 red onion, chunks 1-2 celery stalks, chunks 1 red bell pepper, chunks 2 medium carrots, chunks 3 cloves garlic, smashed

tablespoons olive oil teaspoon paprika teaspoons ground cumin sprigs fresh thyme cup parmesan*, grated, plus more for serving ½ pound whole wheat pasta* 3 1 2 3 ¼

Place all vegetables on a large baking tray. Drizzle olive oil and sprinkle on the salt, pepper, cumin and paprika. Toss using your hands. Bake at 425 F for 20-30 minutes, stir vegetables after 15 minutes. Remove when tender and slightly caramelized. Roughly chop about one cup of the vegetables and set aside. Blend the rest of the vegetables, all their liquid, and ¼ cup parmesan. Add water as needed to blend. Prepare pasta according to package directions. Drain and toss with sauce. Serve topped with reserved roasted vegetables and a sprinkling of grated parmesan. Vegetarian: √

*Gluten Free Option: gluten-free pasta

*Dairy Free Option: nutritional yeast

Per serving (%daily value): 420 calories, 12g protein, 63g (23%) total carbohydrates, 10g (36%) dietary fiber, 14g (18%) total fat, 2.5g (13%) saturated fat, 190mg (8%) sodium, 140mg (10%) calcium, 3.5mg (20%) iron, 560mg (10%) potassium

Baked Salmon Sushi Cups

Makes 12 cups

3 sheets nori 1½ cups cooked sushi rice, cooled 1 pound skinless salmon*, cubes

Marinade:

Toppings:

1 4 1 1

cucumber, sliced pickled ginger (optional)

2 1

tablespoons sesame oil tablespoon reduced-sodium tamari or soy sauce or coconut aminos tablespoon maple syrup scallions, diced teaspoon garlic powder tablespoon roasted sesame seeds

Toss salmon in a bowl with marinade ingredients. Let sit up to 4 hours. Preheat oven to 400 F. Cut nori sheets into quarters to make 12 squares. Add 1 heaping tablespoon of rice to the middle of a nori square. Place it over the muffin tin slot and push down with the spoon to create a well. Rinsing the spoon in water helps to prevent sticking. Continue for all squares. Distribute the salmon cubes. Bake for 15 minutes. Serve topped with cucumber slices. Pickled ginger goes well. *Vegetarian option: pressed firm tofu

Gluten Free: √

Dairy Free: √

Per cup (%daily value): 120 calories, 10g protein, 9g (3%) total carbohydrates, <1g (2%) dietary fiber, 4.5g (6%) total fat, 0.5g (3%) saturated fat, 80mg (3%) sodium, 20mg (2%) calcium, 0.9mg (4%) iron, 180mg (4%) potassium

Sheet Pan “Fried” Rice

Serves 6

½ pound small shrimp*, peeled 1 tablespoon reduced-sodium tamari or soy sauce or coconut aminos + 2 tablespoons more ½ teaspoon black pepper 1 small onion, diced 2 stalks celery, diced 2 medium carrots, diced

1 1 1 2 1 4 2 2

tablespoon rice vinegar tablespoon mirin tablespoon roasted sesame oil teaspoons roasted sesame seeds cup frozen peas green onions, chopped cups cooked, cold jasmine rice cups cooked, cold white quinoa (Cook rice and quinoa together following quinoa instructions, p 21.)

Preheat oven to 475 F. In a small bowl, toss shrimp with 1 tablespoons reducedsodium tamari and pepper. Set aside. In a large bowl, combine rice, onion, celery, carrots, remaining 2 tablespoons tamari, rice vinegar, mirin, sesame oil, and sesame seeds. Stir to break up rice and distribute vegetables evenly. Spread rice mixture onto a large baking sheet. Bake until rice begins to brown, about 15 minutes. Stir to prevent sticking, and top with the shrimp. Bake an additional 6-8 minutes. After removing from the oven, immediately mix in peas and green onions. *Vegetarian Option: pressed firm tofu

Gluten Free: √

Dairy Free: √

Per serving (%daily value): 240 calories, 12g protein, 37g (13%) total carbohydrates, 4g (14%) dietary fiber, 4.5g (6%) total fat, 0.5g (3%) saturated fat, 640mg (28%) sodium, 80mg (6%) calcium, 3mg (15%) iron, 330mg (6%) potassium 32

Savory & Sweet Chicken Curry

Serves 4

10 ounces boneless skinless chicken thighs*, chunks ¼ large onion, chunks 1 stalk celery, chunks 1 medium carrot, chunks 2 medium potatoes, chunks ½ apple, shredded 1 teaspoon ground ginger

1 teaspoon ground garlic 1½ cup vegetable stock 1 tablespoon potato starch 1 tablespoon Japanese curry powder 2 tablespoons reduced-sodium tamari or soy sauce or coconut aminos ½ cup frozen peas ½ cup green onions, chopped

In a pot on medium high, combine first nine ingredients and bring to a bowl. Turn heat to medium, cover and simmer 20 minutes, until carrots are fork tender. Meanwhile, in a small bowl, whisk together the potato starch, curry, and reducedsodium tamari. When vegetables are tender, mix in the curry paste and peas. Stir and simmer until well-combined and thickened, about 5 minutes. Top generously with green onions. Goes well with brown rice or quinoa. *Vegetarian Option: omit chicken and double vegetables

Gluten Free: √

Dairy Free: √

Per serving (%daily value): 240 calories, 20g protein, 33g (12%) total carbohydrates, 6g (21%) dietary fiber, 3.5g (4%) total fat, 1g (5%) saturated fat, 440mg (19%) sodium, 60mg (4%) calcium, 3.1mg (15%) iron, 840mg (20%) potassium

Homemade Honey Grahams

Makes 8

1 1 1 ½

cup whole wheat flour* tablespoon brown sugar teaspoon ground cinnamon teaspoon baking soda

¼ 3 1 1

teaspoon salt tablespoons butter*, softened tablespoon honey teaspoon vanilla extract

Whisk together flour, sugar, cinnamon, baking soda and salt. Set aside. In another bowl, beat butter until light and fluffy, then add flour mixture until incorporated and a soft dough forms. Add the honey and vanilla extract. The dough should be sticky and soft. Roll into a 1/8 inch slab between two sheets of parchment. Transfer the parchment to a baking sheet and refrigerate for 30 minutes. Preheat oven to 350 F. Remove the top parchment and make rectangle scores and poke holes. Bake 12-15 minutes. Immediately cut along the pre-scored lines with a knife. Then cool to room temperature on the baking sheets. If the graham crackers are not crisp, bake again in a 325 F oven, checking every 3 minutes, until a shade darker in color. Vegetarian: √ *Gluten Free Option: 1:1 gluten-free flour

*Dairy Free Option: vegan butter

Per cracker (%daily value): 110 calories, 2g protein, 15g (5%) total carbohydrates, 2g (7%) dietary fiber, 5g (6%) total fat, 2.5g (13%) saturated fat, 135mg (6%) sodium, 10mg (0%) calcium, 0.6mg (4%) iron, 60mg (2%) potassium

Raspberry Nectarine Gratin

Serves 2

½ ½ ½ 1

cup raspberries, fresh or frozen cup nectarines, sliced cup 2% cottage cheese* tablespoon lemon juice

Topping:

2 2 2

teaspoons ground flax seeds teaspoons unhulled sesame seeds, toasted and lightly ground teaspoons brown sugar

Whisk the cottage cheese with lemon juice until smooth. Toast unhulled sesame seeds for a few minutes until golden and aromatic, then lightly grind — one or two pulses in a spice grinder or with a mortar. Mix with brown sugar and ground flax seeds. Set aside. Gently combine fruit and cottage cheese. (Works well with blueberries, too.) Sprinkle with topping and bake at 400 F about 20 minutes, until fruit is heated and releases juices. Vegetarian: √

Gluten Free: √

*Dairy Free Option: vegan sour cream

Per serving (%daily value): 120 calories, 8g protein, 16g (6%) total carbohydrates, 4g (14%) dietary fiber, 4g (5%) total fat, 1g (5%) saturated fat, 180mg (8%) sodium, 110mg (8%) calcium, 1mg (6%) iron, 230mg (4%) potassium

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.

Be fit Lower my risk Be my best weight Reduce stress

PROVIDENCE WELLNESS PROGRAMS In addition to all the Basecamp Prevention + Wellness offerings you’ll find at providencebasecamp.org, check out other ways Providence supports your heart health and wellness.

HEART SERVICES

DIABETES EDUCATION

We are transforming heart care, from prevention to heart transplants. Our patients are at the heart of everything we do, and we’re committed to making a positive difference in every life we touch.

Providence is committed to improving the health of our communities through diabetes education and prevention.

For all Providence heart services, visit providence.org/services/ heart-and-vascular.

For more information on diabetes services, visit providence.org/services/ diabetes-services.

CARDIAC REHABILITATION

NUTRITION COUNSELING

Providence cardiac rehabilitation teams include exercise physiologists and registered nurses who have special training to help you recover from a cardiac diagnosis, gain strength and endurance, and join a welcoming community.

Make an appointment with a registered dietitian for one-on-one nutritional counseling to help you create an individualized nutrition plan. Visits can be held in person, by phone, or virtually through video telehealth appointments.

For all Providence cardiac rehabilitation locations, visit providence.org/services/ cardiac-rehab.

For all Providence nutritional counseling locations, visit providence.org/services/ nutritional-counseling.

We never save just a heart. A heart transplant saved Howard’s life. Now, he continues to build on his amazing legacy. For anyone who needs compassionate, award-winning cardiovascular care, Providence is committed to making a positive difference in every life we touch. Read Howard’s story at Providence.org/MyHeartOR