Liz Cabrera, RD, CSO, LDN, CNSC
Did you know that heart disease is the leading cause of death for both men and women? The good news is that some forms of heart disease can be prevented by making healthier lifestyle choices and managing preexisting health conditions.
The heart works nonstop for your whole life –Show it some TLC!
- Engage in regular aerobic activity for at least 30 minutes, 5 times a week. Daily physical activity can increase length and quality of life. Start by taking the stairs instead of the elevator and making a 10 minute walk a part of your daily routine.
- Achieve and maintain a healthy weight. A BMI greater than 30 is a risk factor for heart disease especially if the excess weight is at your waist- “apple shape”. Watch your portion sizes and avoid drinking your calories. By cutting out sugar sweeten beverages such as soft drinks, iced tea and frozen coffees, you can save 100 calories per day, which translates to a 10 pound weight loss per year.
- Eat Better! Focus on avoiding processed foods, red meat, salt and sugary foods such as candy and desserts. Challenge yourself to increase your fruit and veggie intake, include whole grains, plant based proteins such as legumes and nuts. Also, consume lean protein such as poultry, fish and non-fat dairy products. Opt for healthy cooking techniques such as grilling, poaching and baking; use healthy oils sparingly.
Is Chocolate Heart Healthy?
Having chocolate on Valentine’s Day is a tradition. But is chocolate good for your heart? Chocolate and cardiovascular health has gotten a lot of media attention. The cocoa bean is rich in flavonoids-an antioxidant. When eaten in moderation as part of a healthy diet, certain kinds of chocolate and cocoa may help lower blood pressure and LDL (the “bad” cholesterol). Not all chocolate is created equal! Look for dark chocolate and minimally processed cocoa powder. Limiting your portion to about 1.5 ounces ensure you will reap the health benefit without adding too many calories.
Cherry Heart Smart Cookies
Ingredients
1.5 ounces all-purpose flour (about 1/3 cup)
1.5 ounces whole-wheat flour (about 1/3 cup)
1 1/2 cups old-fashioned rolled oats
1 teaspoon baking soda
1/2 teaspoon salt
6 tablespoons unsalted butter
3/4 cup packed light brown sugar
1 cup dried cherries
1 teaspoon vanilla extract
1 large egg, lightly beaten
3 ounces bittersweet chocolate, coarsely chopped
Cooking spray
Preparation
- Preheat oven to 350°.
- Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.
- Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough with a tablespoon by 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.
Source: Cooking Light
Women's Health and Wine Tasting Event
Join Touro Infirmary for a Ladies Night Out & Wine Tasting! Learn about women’s wellness, heart health, nutrition and enter to win raffle prizes. Plus, mingle with some of your favorite Touro physicians. Must be 21 or older to attend. $10 per person includes wine tasting and heavy hors d'oeuvres.
Tickets may also be purchased at time of event.
Liz Cabrera, RD, CSO, LDN, CNSC, is the Lead Clinical Dietician for Touro Infirmary with over 25 years experience. Liz has advanced education and extensive experience in nutrition for a broad range of health conditions for which she provides nutrition support. Liz provides comprehensive nutrition care for inpatient and outpatient departments at Touro. In addition, Liz leads monthly healthy lifestyles community seminars and a nutrition after cancer cooking class.
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