February 2008
Volume 3, Issue 2

In This Issue
 
Take Your Health to Heart
Food Focus: Salmon
Recipe of the Month: Savory Encrusted Salmon
Upcoming Events
Are You Sick of Less Than Optimal Health?
 
Quick Links 
 
Go Red for Women
American Heart Association
Delicious Salmon Recipes
Nutrition Action Health Letter
Healthy Endeavors
 
Greetings!  
 
 With this being the month of love, it’s a reminder that we should all be “loving ourselves up,” not only in February, but every day of the year. Being an advocate for our own health is the best way to ensure that we’re getting proper information to take great care of ourselves. For some of us, that might mean getting a second opinion about a health condition or asking a health care provider questions until we feel satisfied that we’re sufficiently informed. For others, it may be adopting a healthier diet and making lifestyle changes. Whatever it may be, I encourage you to speak up, get educated and get healthy!

To that end, I hope you’ll enjoy this month’s articles on heart health, something we should all be thinking about, regardless of our age!

In great health,
Wendy

Take Your Health to Heart 
  
Did you know that heart disease is the number one killer of women?

It’s a startling fact that heart disease is so prevalent among women, yet many of us aren’t even aware of the warning signs or the fact that symptoms can differ between men and women. While it’s widely known that chest pain is a common symptom of heart attacks, women are more likely to experience shortness of breath, jaw pain and nausea or vomiting. It’s easy to imagine how many of us could mistake a symptom such as nausea with many other things.

Heart disease develops over time when we have increasing amounts of plaque in our body. Plaque is made up of a variety of substances including fat and cholesterol. As our arteries become clogged, blood flow is restricted which can lead to heart attack or stroke.

The reality, however, is that we can drastically reduce the likelihood of heart disease by making some simple and healthy lifestyle changes. Diet, exercise and stress are contributing factors that we have the ability to control.

What can you do to help prevent heart disease?

Eat a diet low in saturated fat
Increase your intake of heart healthy fruits, vegetables and whole grains (check out my blog for lots of great ideas and recipes!)
Get regular exercise, a minimum of 30 minutes a day, 3 times per week
Reduce your stress levels
Understand your risk factors
Educate yourself. Visit www.GoRedForWomen.org, the American Heart Association’s campaign to increase awareness and knowledge and inspire women to take preventative action. Try to the “Go Red Heart Checkup” and see how healthy you are 
  
Food Focus: Salmon 
  
Speaking of heart health, eating ample amounts of Omega-3 rich salmon, is a great antidote. Among other things, Omega 3’s make blood less likely to clot and can improve the ratio of good (HDL) to bad (LDL) cholesterol. In addition, they play an important role in regulating erratic heart rhythms.

Low in saturated fat and calories, salmon is also bursting with a range of nutrients. Niacin is a key nutrient that has been linked to reducing cholesterol in numerous studies (also found in heart healthy whole grains). In addition, it contains ample amounts of vitamins B12, B3, selenium and magnesium.

Like a lot of fish, salmon is simple and quick to prepare. Whether baked, broiled or poached, it makes a tasty main dish. Just add in a few servings of vegetables and a whole grain, and you have a delicious, nutritious and heart healthy meal.

Recipe of the Month: Savory Encrusted Salmon 
 
This is one of my all time favorite salmon recipes that I discovered years ago in Nutrition Action Health Letter. It’s easy to make and delicious.

Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:
1 3 lb. salmon filet
3 cloves garlic
¾ cup walnuts
1 cup fresh cilantro, washed and dried
2 Tbs. olive oil
1 tsp. kosher salt
Pepper to taste

Directions:
1. Preheat the oven to 400 degrees.
2. Place the garlic in a food processor and mince.
3. Add the walnuts and process until fine.
4. Add the cilantro and process until the mixture turns into a thick, green paste.
5. Continue to process while slowly drizzling in the olive oil.
6. Place the salmon on a cookie sheet covered with foil. Salt and pepper the fish and spread the paste evenly over it.
7. Place the sheet in the oven and bake for 15 to 20 minutes, until the fish flakes easily with a fork.

Serves 6.
 
Upcoming Events 
  
Healthy Eating 101, North Haven Adult Education, North Haven, CT
Wednesday, February 27, 7:00-8:30 pm for 3 weeks

Would you like to have more consistent energy to get you through your day? Too much sugar, caffeine and processed foods can leave us feeling tired, unfocused and irritable. Learn how to heal your body using whole foods. During this 3-week course, we’ll explore overcoming sugar and caffeine addiction, the benefits of eating dark leafy green vegetables and whole grains, and simple ways to prepare nutritious meals without being in the kitchen for hours. You’ll leave with recipes, ideas and approaches for integrating healthier options into your busy lifestyle. Fee: $50

For more information and to register, call 203-239- 1641 x1913

Care for the Caregiver, Brighton Gardens, Woodbridge, CT
Thursday, February 28, 3:30-4:30 pm

Do you feel burned out from caring for others? Would you like to learn simple strategies to put yourself first on the list instead of last?

Join Renee Baldo, Skin Care and Stress Management Specialist, and I for this complimentary, fun and engaging workshop on self-care. Learn do-it-yourself stress management techniques, how to avoid high-stress foods and simple solutions for enhanced health.

RSVP by calling Ethel Anne Chorney at 203-389-2911. Free and open to the public.
 
Are You Sick of Less Than Optimal Health? 
 
 Stressed out?

Tired of unhealthy eating?

Go to www.dontworrygethealthy.com and download “10 Tips to Improve Your Health Today!” You’ll get an automatic download plus ten weekly installments of tips and ideas to help you feel your best!

What are you waiting for? Great health is just around the corner!

Filed under: Newsletter Archive