Heart Health

The 2014 Las Vegas Heart & Stroke Walk/Run is coming up on Saturday November 8th.  You can participate as a walker, runner or volunteer.  So far over $220,000 has been raised  for the American Heart Association (AHA); the fundraising goal for this event is $320,000.  This is such an important cause as one in three American die of cardiovascular disease and 60% will experience a heart attack or stroke-related event in their lifetime.

The term "heart disease" is used to describe several problems related to cardiovascular health.  These conditions include but are not limited to congenital heart defects, arrhythmia, heart attack, cardiac arrest, heart failure, heart valve problems, high blood pressure and high cholesterol.  The AHA recommends "knowing your numbers" and taking steps to live a heart healthy lifestyle to enjoy a longer and healthier life.  We encourage you to monitor your blood pressure, cholesterol, heart rate, weight, blood glucose and triglycerides.  In addition to tracking you health status, here are some dietary tips for supporting a healthy heart.

• Avoid trans fat and limit saturated fat.
• Choose unsaturated fats and omega-3s like avocado, olive oil, nuts, oily fish and flax seed.
• Low fat foods have less than 3 grams total fat per serving and non-fat foods have less than 0.5 grams total fat per serving.
• Limit sodium to less than 2,000 mg daily for generally healthy people.
• Limit sodium to 1,500 mg daily for people with a history of heart problems.
• Choose foods with less than 300 mg sodium per serving.
• Include fresh fruits, vegetables and fiber-rich foods in the diet.
• Try to intake 25-30 grams of fiber daily.
• If you increase fiber intake, do so gradually and drink plenty of water.
• Manage blood glucose, diabetes is a risk factor for heart disease.

Physical activity can play a major role in heart health, talk with your physician about what type of physical activity is appropriate for you.  Managing stress, quitting smoking and maintaining a healthy weight are additional ways to support your heart.

We hope you choose to live the heart healthy lifestyle and I hope to see you at the 2014 Las Vegas Heart & Stroke Walk/Run.

Stay healthy friends!

-Julie

The Incredible Edible Egg

You can fry them, boil them, bake them… we’re talking about the incredible edible egg of course! However you like your eggs, these inexpensive, versatile, protein-packed staple, cooks up into a perfect meal any time of the day!

Unfortunately they also have gotten a bad rap in the past because of their cholesterol content. One large egg contains 213 mg of cholesterol, accounting for two-thirds of the recommended daily limit of 300 mg per day. But over the last 25 years of study, scientists have found that cholesterol in food is not the problem, but instead, saturated fat, which has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.

Eggs are jam-packed with health benefits and along with milk, contain the highest biological value for protein. Just one egg contains 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. According to numerous studies, this combination of protein and fat will you leave you feeling satisfied and can help ward off unhealthy snacking later in the day.

Try out this recipe for egg salad that was recently inspired by a trip to the store where I found a dozen eggs for 0.99 and large avocados for a $1 each! Whether you have reason to be concerned about your cholesterol levels or not, this recipe replaces some, but certainly not all of the fat found in the yolk, with cholesterol lowering - heart healthy avocados! Try it out and let us know what you think! 

Ingredients:

•     4 large hard boiled eggs - chopped

•     4 large hard boiled egg whites– chopped

•     1 large avocado – diced

•     3 tbsp non-fat Greek yogurt

•     2 tbsp chopped red onion

•     ½ tsp black pepper

•     ½ tsp salt

Directions

1. In a medium bowl, combine the hard boiled eggs and egg whites, avocado, Greek yogurt, and red onion. Mash with a fork. Season with salt and pepper, to taste.

Serving suggestions: Spread between two slices of bread for an Avocado Egg Salad Sandwich. Eat with crackers, cut up veggies, on toast, or in a wrap. This salad is best eaten the day it's made.

- Michelle and Leslie