Heart Healthy Special
elevate Bradford Regional Medical Center • Olean General Hospital Summer 2015
How to live a
HEART HEALTHY
RECIPES FROM OUR EMPLOYEES
How to reduce
Your Risks of Heart Disease
Upper Allegheny Health System
Creating the path to regional care
Heart Healthy Lifestyle
FOODS that promote HEART HEALTH
How to identify
Signs of a Heart Attack
Welcome
to the latest issue of Elevate, our community publication of health and wellness information and news. This issue is a bit different than previous issues as we have dedicated significant space to sharing “heart healthy” recipes with you. The recipes were submitted by employees of Bradford Regional Medical Center and Olean General Hospital as part of February’s “Heart Month” activities and were deemed to be “heart healthy” by our Food and Nutrition staff. We thought it would be fun and exciting to share them with you! This issue’s cover is a picture of our chefs and cooks from our two hospitals who were recently engaged in a “Chef’s Challenge” related to “heart healthy” cooking. We have shared the winning recipe with you…Ed Waddell’s pan seared scallops with grilled corn relish! You will also find in this issue important information on risk factors of heart disease and exercise regimens that can help you live healthier, and feel better and avoid heart disease. We hope you enjoy the issue. As always, please know that your thoughts and comments are always welcome! President & CEO Upper Allegheny Health System
Inside this Magazine
On the Cover: 1 - Joe Drake, OGH 2 - Brennan Sweetapple, BRMC 3 - Brad Wright, OGH 4 - Karen Swanson, BRMC 5 - George Firkaly, BRMC 6 - Ed Waddell, OGH 7 - Shaun Sulewski, OGH
3
New Providers Heart Team in Olean, NY
4
THE WINNING RECIPES* Pan Seared Scallops*
5
Basil Lemon Chicken Breast* Chicken Chili Platter*
6
Foolproof Hummus Heart Healthy Snack Sweet Potato & Black Bean Soup Shrimp Tacos
Foods...What’s the 15 Magic Cure?
Lemon & Garlic Roasted Chicken Breakfast Oatmeal Spinach Quinoa Salad
of a Heart Attack 17 Signs Make Changes for a
8 - Christine Pilon, BRMC
7
3
1
4
2 5
6
8 9
Paella-Vegetarian with Edamame Mexican Lasagne Confetti Salsa Baked Oatmeal Roasted Cabbage Italian Mixed Vegetable Salad
Putanesca Casserette
Chicken Sub 13 Marinated Spicy Black Bean Burger
Loco Chicken Tortilla Soup
Veggie & Black Bean 14 Roasted Burritos Seared Greens
Factors for Heart 16 Risk Disease
Healthier Heart
and Heart Disease 18 Diabetes Diabetes Support Groups to Stay Ahead of 20 Exercise Heart Disease Upbeat wellness memberships
Your Way to a 21 Exercise or Grilled Squash Healthier Heart 10 Sauteed Portobello Mushroom Pizzas Couch-to-5K program
7
Avocado Smash Veggie Soup
8
2 Heart Healthy Living
Tailgate Meatballs 12 Spicy Whole Wheat Pasta
2015
& Pear Sandwich 11 Turkey Fruit Salsa Fay Corn Salsa Turkey Chili
Disease & Tobacco 22 Heart 5D’s to Quit Smoking Connections 23 Community and Support Groups
New Providers Bradford Regional Medical Center
Olean General Hospital
Sang Youl Choi, MD James M Ertel, MD Mandy M Erway, PA Sivarama K Guntur, MD Melissa A Lucas, CRNA Louis J Nitsos, MD Andre O Williams, MD
Thomas J Belt, DO David M Cappuccio, DDS Abdul M Elfar, MD Mandy M Erway, PA Yousri E Gadallah, MD Noah E Gutierrez, MD Rajkumar Jeganathan, MD Gurkaramjit S Khaira, MD Stephen M Laskowski, DO Barbara A Nunn, NP Jordan Perry, MD Gina Marie Piazza, DO Rebecca B Shepherd, PA Prerna Sood, MD Rebekah M Williams, NP Nandini U Yadav, MD
Anesthesiology Anesthesiology Occupational Health Emergency Medicine Anesthesiology Nurse Anesthesiology Anesthesiology
Emergency Medicine Dentistry Emergency Medicine Occupational Health Emergency Medicine Emergency Medicine Colon and Rectal Surgery Hospitalist Hospitalist Family Practice Family Practice Emergency Medicine Emergency Medicine Hospitalist Psychiatry Hospitalist
We Find and Fix Heart Problems Right Here In Olean
Jin Hwa Song, MD Matthew Cox, MD Cardiologist Cardiologist Olean Medical Group Olean Medical Group 716.376.2237 716.376.2237
Christopher Mallavarapu, MD Ashok Kothari, MD Interventional Cardiologist Cardiologist Olean General Hospital Medical Arts 716.373.2600 716.373.3544
Ahmad Hilal, MD Cardiologist Olean General Hospital 716.373.2600
Our board certified cardiologists represent more than 90 years of experience in cardiology and bring special expertise, compassion and a commitment to excellence to our patients and community. The good news is you don’t have to travel to other cities to get the best in cardiac care. From diagnosis to treatment, including interventional procedures, to follow-up care, you can trust your heart to Olean’s team of cardiac experts.
For more information log on to www.ogh.org 2015
Heart Healthy Living
3
Pan seared
Scallops atop wilted arugula Eight Chefs from Bradford Regional Medical Center and Olean General Hospital came together for a friendly Chef ’s Challenge. They were asked to prepare a meal using heart healthy ingredients for a panel of judges. After an hour in the kitchen, the chefs presented their dishes (all eight recipes included in this publication). It was a very close win and first place went to Ed Waddell, Chef de Cuisine of Olean General Hospital, with his dish of Pan Seared Scallops.
with grilled corn relish
3 large Sea Scallops per serving 8 oz of arugula per serving Grilled corn relish: (makes 8 servings) 3 ears corn, boiled, then grilled, and removed from cob 1/2 cup roasted red pepper chopped 2 cups tomatoes roasted 1 Tbsp garlic minced 1/4 cup red onion diced 1/4 cilantro chopped 1/4 cup scallions, chopped 1 Tbsp tabasco 1/4 tsp kosher salt 1 tsp coarse black pepper 1 Tbsp olive oil Combine all above ingredients together and let sit for at least 1 hour. Pat dry 3 large Sea Scallops (1 serving). Heat non-stick sauté pan on stove, with 2 tsp olive oil, until hot. Gently add scallops to pan, sauté 2-3 minutes per side, then remove and let rest. Remove pan from stove, let rest for several minutes. Add 8 ounces of arugula to pan, squeeze1/2 lime into pan.
Edward Wadde ll,
Ed Waddell, OGH, preparing fresh ingredients for his first place winning dish.
4 Heart Healthy Living
2015
Place wilted arugula on plate, top with seared scallops, then spoon corn relish atop scallops.
Nutrition Serv ic
es - OGH
denotes those included in the Chef Challenge
more
Heart
Healthy Recipes
Chicken Chili Platter
Basil Lemon
Chicken Breast ces - O
Brad
Christin e Pilon,
Nutritio nS
ervices -
BRMC 1/4 cup olive oil 1 Tbsp lemon pepper (w/salt) 1/4 cup pasteurized fresh lemon juice 2 oz chopped basil leaves 12 boneless, skinless chicken breasts
ef’s the Ch o t s ion atulat e Winners! r g n o C ng Challe
ervi rition S t u N , t Wrigh
GH
Chicken Chili: 1 lb diced cooked chicken 1 medium onion diced 3 cloves garlic minced 14 oz low sodium chicken broth 6 oz diced green chilies 2 tsp ground cumin 2 Tbsp chili powder 15 oz great northern beans 6 oz corn starch 3 oz water 3 oz cilantro chopped Sweet onions and garlic in stock pot, add chicken, broth, chilies, cumin, chili powder, and beans. Let simmer 30 minutes. Combine cornstarch and water, then add to chili.
Combine oil, lemon pepper, basil and lemon juice. Pour marinade over chicken to evenly coat. Grill chicken or bake at 300°F. Serve on Couscous Primavera, plate 1 chicken breast with couscous and cooked spinach.
Avocado cream sauce: 1 avocado, smashed 4 oz sour cream 2 oz lime juice Combine all ingredients Baked Tortilla Chips: 6 - 6” flour tortillas Cut tortillas into triangles. Bake in 350°F preheated oven until light brown (5-10 minutes).
Karen Swanson, BRMC, prepares her Pasta Puttanesca dish above.
Brennan Sweetapple, BRMC, puts on the finishing touches for his Black Bean Burgers.
Place chili in bowl, top with avocado cream sauce and cilantro. Serve with baked tortillas. 2015
Heart Healthy Living
5
Heart Healthy
Foolproof
SNACK
Hummus
1 cup fat free greek yogurt 2 Tbsp powered peanut butter 2 packets Stevia
2 cans of chickpeas (garbanzo) 3-4 large cloves of garlic 1/2 cup tahini (sesame paste) juice of 3 large lemons (8oz.) salt as needed
& Black Bean Soup
Mix and enjoy Weight Watchers points-3
Use blender or food processor—pour 1 can of chickpeas with water, drain second can (remove water) and pour in second can. Add garlic and blend. Blend in lemon juice. Add tahini then blend to desired consistency. Add salt to taste. If too thick, try adding 1-2 Tbsps. of olive oil. Paste will thicken when refrigerated. Serving Size 1 Tbsp.
Erica Moore, Foot
hills Medical Grou p
Amy Pascarella, Re spiratory Care – BR MC
UAHS li, Quality Gail Bagazzo
Shrimp
Tacos
1/2 lb shrimp 1 clove garlic 1/2 tsp ground cumin 1/2 tsp chili power 1/4 tsp cayenne pepper 1 Tbsp olive oil 4 corn tortillas (gluten free) Shredded lettuce Diced tomatoes Sliced avocado Black beans Fat free sour cream (optional: add fresh cilantro, lime juice with some zest, 1/4 tsp cumin) Marinate the shrimp in the garlic, cumin, chili powder, and cayenne pepper for 30 minutes. Heat oil in pan, and cook shrimp until done. Build taco. Top with sour cream.
ills ore, Footh Erica Mo
6 Heart Healthy Living
Sweet Potato
2015
roup Medical G
2 large sweet potatoes scrubbed and cubed 2 cans black beans rinsed and drained 1 can chickpeas (garbanzo) also rinsed and drained 1 cup diced tomatoes 1 green pepper diced 1 purple onion diced 8 oz can tomato paste 2 cloves garlic 1-2 tsp cumin 1 tsp dry mustard 1-2 Tbsp chili powder (or to taste) salt and pepper to taste 1 bag frozen corn or 2 cups fresh corn 1-2 cups beef broth stock or low sodium in box Add broth to the tomato paste and stir to desired consistency in a crock pot or large saucepan on top of stove. Add cumin, mustard, chili powder, salt and pepper to taste. Add everything but the sweet potatoes. Cut them into large cubes and fold into soup mixture Crock pot: high for 1 hour and then turn to LOW for last 3-4 hrs. Stove top: heat to bubbling and then simmer 2 hrs. Top with low fat plain yogurt. Serve with homemade bread or corn bread.
Breakfast
Lemon and Garlic
OATMEAL
Roasted Chicken
Combine the oil, lemon juice, garlic and honey in a bowl. Season with pepper and whisk to combine. Place the chicken on a large plate. Pour over half the lemon mixture and turn to coat. Cover and place in the fridge for 10 minutes. Pierce potatoes with a fork four times. Microwave for five minutes on high/100%, they will still be firm. Remove from the microwave and wrap together in foil. Set aside for 10 minutes.
p Disorders Center
Preheat oven 425°F. Cut potatoes into chunks and place into large roasting pan lined with baking paper. Drizzle with the remaining lemon mixture. Roast for 20 minutes. Meanwhile, heat a large non-stick frying pan over high heat until hot. Add two chicken fillets and cook for 2 minutes each side until golden. Repeat with remaining chicken. Place chicken into the roasting pan with potatoes and roast together further 5-8 minutes, turning the potatoes occasionally until chicken is cooked through and potatoes golden and crisp. (Serves 4)
– BRMC r, Nursing e m re K Nazarath
Spinach Quinoa Salad
Dressing, whisk together: 1/4 cup olive oil 1 clove garlic crushed 2 Tbsp lemon juice 3/4 Tbsp maple syrup 1 Tbsp balsamic vinegar pepper (to taste)
– OGH
Cook 1/2 cup oatmeal to the directions. Add 1/4 cup cottage cheese cook it again for about 30 seconds. Add cranberries, slivered almonds and cinnamon to taste.
Sodium is a mineral that occurs naturally in foods or is added to foods during the manufacturing process, or both. Some foods with naturally-occurring sodium include celery, beets, and milk. Processed foods that often have added sodium include salted snacks, canned soups, luncheon meats, and frozen dinners. About 12% of the sodium we eat is from what occurs naturally in foods, while more than 75% comes from sodium added to foods during processing. The remaining amount comes from salt we add during food preparation or at the table.
Did You Know?
1 Tbsp olive oil 1 large lemon juiced 3 large garlic cloves crushed 1 tsp honey cracked black pepper, to season 4 skinless chicken breast fillets, trimmed off fat 4 red potatoes unpeeled 2 Tbsp flat leaf parsley chopped salad leaves or steamed vegetables
Kristina Fries, Slee
Rinse quinoa in fine strainer. Cook quinoa as directed on package. Let cool in refrigerator. Roughly chop spinach. Combine spinach, cranberries, cooked and cooled quinoa, almonds, and chickpeas. Drizzle about half the dressing onto the mixture and stir, combining thoroughly. (Serves 8)
Other ingredients: 1 cup quinoa 1/4 cup dried cranberries 1/4 cup oven roasted slivered almonds 2 large, heaping handfuls of spinach – OGH 8 ounces of canned chickpeas l Center a t n e D , orne Katie Th
2015
Heart Healthy Living
7
Mexican
Lasagne
Paella-Vegetarian with
Edamame
1/2 cup + 1 Tbsp hot water 1/2 tsp low sodium vegetable base 5/8 tsp canola olive oil 1/2 tsp clove garlic minced 1 Tbsp yellow onion diced 2 Tbsp red peppers diced 2 Tbsp green peppers diced 1 1/2 oz parboiled brown rice Dash saffron powder 1/8 tsp salt 2 Tbsp + 1 tsp tomatoes diced 1/2 oz carrots diced 1 Tbsp + 1 tsp black olives sliced 1/2 tsp thyme leaves chopped 1/2 oz thawed edamame shelled 3/4 tsp fresh lemon juice 1 tsp green onions diced
Combine hot water and vegetable base. Heat oil in a sauce pan, add garlic, onions, red and green peppers. Add rice, saffron and salt. Stir to coat rice with oil. Add vegetable broth, bring to boil. Add tomato, carrots, peas, olives, and thyme to rice. Cover and cook for 35 minutes. Fold in edamame and lemon juice.
George Fir kaly, Nutrit
ion Service s
– BRMC
Confetti Salsa
n - OGH nt Registratio ie at P s, n er u Tammy Q
Combine in a bowl: 1 can black beans (rinsed and drained) 1 medium red pepper chopped 1 medium orange pepper chopped 1 medium yellow pepper chopped 1 medium green pepper chopped 1 cup broccoli finely chopped
In a separate bowl, whisk together: 3 Tbsp lime juice 3 Tbsp olive oil 1 Tbsp lime zest 1 Tbsp kosher salt 1/2 tsp cayenne pepper 1/2 tsp ground cumin
Pour over veggies and toss. Refrigerate for 1 hour for a salsa/salad, or heat up to put on fish/chicken. Adapted from a Weight Watchers recipe (Serves 6)
8 Heart Healthy Living
2015
-O ing Admin.
Nurs Misty Tolin,
GH
1 lb ground fat free turkey 1 Tbsp garlic powder 1 Tbsp onion powder 2 tsp cumin 2 tsp smokey paprika 2 Tbsp Worchester sauce salt and pepper 1 can fat free refried beans 1/4 cup water 3 cups low fat mexican blend cheese 12 low fat flour tortillas or corn tortillas 1 can enchilada sauce 3 Tbsp finely chopped cilantro 16 oz fat free sour cream 1 bag shredded lettuce 2 small tomatoes diced 1 small sweet onion diced 2 cups salsa Preheat oven to 350°F. Cook turkey with garlic powder, onion powder, Worchester sauce, cumin, and paprika add just a touch of olive oil to keep the turkey from sticking to the frying pan, once turkey is done add the refried beans and the water. In a 9x13 pan put just enough enchilada sauce to cover the bottom then layer 4 tortillas put 1/2 of the meat, bean mixture on and a cup of the cheese, and more sauce. Next layer of tortillas, meat and bean mixture, cheese, sauce then sprinkle on the cilantro. Then the last layer of tortillas, sauce and cheese. Cover and bake for 30-40 minutes. Uncover and bake for 5 more or until cheese is just starting to brown. Cut into 9 even pieces and serve on a bed of lettuce with the diced tomatoes, onions, sour cream and salsa as toppings.
Did You Know?
Saturated fats are typically solid at room temperature. Eating foods that contain saturated fats raises the level of cholesterol in your blood. Be aware, too, that many foods high in saturated fats can be high in calories too.
Roasted
Cabbage
Baked Oatmeal
Nicole Gra ham Meye rs,
Pharmacy – OGH
1/2 cup oil 3/4 cup sugar 2 egg whites beaten 2 tsp baking powder 3/4 tsp salt 1 cup milk 1 cup quick oats Mix sugar, eggs and oil - beat until fluffy. Add baking powder, salt, milk, and oats - mix well. Line bottom of greased 9x9 pan with blueberries, apples or your favorite fruit, and add cinnamon to your oats. Pour oatmeal over fruit and bake at 350°F for 30-35 min.
Did You Know?
You can get what your body needs just by eating a colorful variety of fruits and vegetables. Nature has found a clever way to highlight the nutrients
Italian Mixed
Vegetable Salad
Margaret Caldwell, HIM – OGH head of broccoli head of cauliflower 1 can of black olives sliced 1 can water chestnuts diced Crystal Ram adhan, Res 3 stalks of celery piratory Car e – BRMC 1 pkg fresh mushrooms Good Seasons Italian dressing dry 1 head of cabbage packet 1/2 lb ground turkey 1 bottle of low calorie/low sodium 2 sweet onions Italian dressing. 3 cloves of garlic olive oil In large bowl add broccoli, cauliflower, salt and pepper black olives, celery, and mushrooms, chopped into bite size pieces. Then add Slice a whole cabbage into 1 inch chestnuts diced smaller. sections, coat with olive oil, garlic Mix the Good Seasons dry packet with powder, onion powder, cumin, salt the bottle of dressing in a large bowl. and pepper. Roast in the oven for 30 Chop all vegetables and mix into the mins at 400°F. Sauté 2 onions and bowl and dressing. Marinate at least 3 garlic cloves with ground turkey, 24 hours. Can also mix fresh shrimp, seasoned with the same spice as you cheese, or whatever you want to make put on the cabbage. Once the cabbage a meal. (Serves 30 half cup servings) is tender cut it into bite size pieces and place the turkey mixture on top. in foods: different nutrients actually impart different colors to the foods they’re in. While fresh fruits and vegetables are great in season, frozen ones are convenient to keep on hand and just as nutritious. For instance, the anthocyanins that turn blueberries blue can also keep your mind sharp, the lycopene that turns watermelon and tomatoes red may also help protect against prostate and breast cancers. The beta carotene that makes carrots and sweet potatoes orange can help keep your
bones strong, your eyes healthy and boost your immune system. Also green Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body. Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene. 2015
Heart Healthy Living
9
Did You Know? •
•
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.
•
Avocados are low in sugar. And they contain fiber, which helps you feel full longer.
•
Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
•
Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.
Joyce Gratza, Outpa tie
nt Surgery – OGH
In a bowl, combine: 1 peeled and diced avocado 1 tbsp crumbled feta 1 1/2 tsp lemon juice 1/8 tsp salt Smash with a fork leaving some large chunks. Spoon onto a slice of toasted multigrain bread. If desired, top with sliced grape tomatoes, red pepper flakes, more feta and a drizzle of olive oil. 2015
Portobello
Mushroom Pizzas
1 medium zucchini 1 medium yellow squash 1 red bell pepper 1 sweet or red onion 1/4 cup feta cheese olive oil seasonings of choice Shaun Sulewski, Nu trition Services - O GH
4 XL portobello mushroom caps 3 Tbsp olive oil 1/2 cup cherry tomatoes, sliced 2 cups shredded mozzarella cheese 1/2 cup fresh basil, chopped salt and pepper to taste Cut zucchini and squash into chunks, chop red bell pepper and onions. Place in large frying pan, wok, or foil pan for grilling. Sprinkle feta cheese and olive oil over vegetables. Season to taste. , Pennie Trask
AvocadoSmash
10 Heart Healthy Living
Sautéed or Grilled Squash
RMC Foothills – B
Scrape underside of mushrooms (with a spoon), removing all dark colored ribs. Layer tomatoes on that side of the mushrooms. Sprinkle with fresh basil, then top with cheese. Drizzle with olive oil, then sprinkle salt and pepper. Bake in 350°F preheated oven for 1520 minutes.
Low-fat
Veggie
Soup
2 scallions chopped 1/2 pound of lean ground meat 1 large can crushed tomatoes 1 large can diced tomatoes 4 cups of low sodium beef broth 1 bag frozen peas 1 bag frozen corn 1 bag frozen carrots 8 potatoes peeled and diced salt and pepper garlic cloves chopped parmesan cheese
Chop the scallions, garlic and brown with hamburger. Drain fat. After hamburger is browned add: crushed and diced tomatoes, beef broth, peas, corn, carrots and potatoes. Season with salt and pepper, cook until potatoes are soft and soup is very hot. Add grated parmesan cheese to taste. Gayle Fusco, Volunteer - OGH
Turkey &
Pear Sandwich
2 slices of toasted wheat berry bread (or honey wheat) 2 slices of turkey 2-4 slices of fresh pear romaine lettuce 2 Tbsp of crumbled feta cheese 1 Tbsp light mayo Tiffany You ng, Behavio ra
Salsa
1 can crushed pineapple 2 large apples 1 quart strawberries 2 pears 2 peaches/nectarines 1 orange 1 quart of blueberries flour tortillas or snack size flavored rice cakes Chop apples, strawberries, pears, peaches, and peeled orange to the consistency of chunky salsa and put into a large bowl with the crushed pineapple, and add the blueberries whole. Refrigerate.
l Health – B RMC
Five Foods High in Sodium That May Surprise You
1. 2. 3. 4. 5.
Fruit
Store bought sliced breads Canned beans Hummus Lite or low calorie salad dressing Cottage Cheese
Like most packaged and shelfstable foods, salad dressing can be a sodium culprit. The thing to keep in mind with salad dressings is that “low-fat” and “light” varieties usually have more sodium than the regular versions. This is to compensate for the lower fat content and keep the flavor tasting good.
Fay Corn Salsa
n-O & Nutritio s te e b ia ,D Mary Fay
GH
1 can-15 oz black beans 1 can-15 oz whole kernel corn 2 medium fresh tomatoes chopped 1 small can black olives, sliced 1/4 medium onion chopped 2-3 Tbsp vinegar (apple or white) 1-2 Tbsp olive oil 2 Tbsp freshly squeezed lime juice 1/4 tsp iodized salt Allow to marinate at least 2 hours before serving with whole grain chips or crackers.
Cut tortillas into triangles. Spray with butter flavored cooking spray. Sprinkle with cinnamon and artificial sweetener. Bake in oven at 300°F till crispy. This will take only a few minutes. Dip the cinnamon chips in the salsa and enjoy.
ice, Beth Pr
Educ Clinical
BRMC ation –
TurkeyChili
Kim Kottwitz, Outpatient Surgery - OGH
1 lb ground turkey 1 can of diced tomatoes 1 can of black beans, drained and washed 1 can of dark red kidney beans 1 envelope of Chili-O mix (can get mild or spicy) 1 onion 1 yellow squash 1 zucchini 1 bell pepper 1 box of fat free, sodium free beef broth Brown turkey and diced onion, add Chili-O spice pack. In a large pot add, tomatoes, black beans (drained and rinsed), kidney beans (not drained), beef broth on medium heat. Dice up zucchini, yellow squash and bell peppers into smaller chunks, , add to mixture and then add meat mixture. Reduce heat to low and let cook until the veggies are tender. Serve with crackers or low fat/fat free cheese. 2015
Heart Healthy Living
11
Whole Wheat
Karen S wanson , Nutrit ion S
Pasta Puttanesca
Casserette
1 1/4 lb penne pasta, whole wheat 2 Tbsp canola oil 2 1/2 oz red onions diced 5/8 oz garlic chopped 2 1/2 cups wine-sauterne 2 1/2 cups water 1 1/4 oz quartered kalamata olives 5 patties diced spicy black bean burger 7/8 oz capers drained
Spicy
Tailgate Meatballs
Did You Know?
/GYN Unit
t, OB Jayme Cover
– BRMC
1 cup whole wheat bread cubed 3 lbs. lean ground turkey 3 eggs beaten 2 tsp salt 1 tsp paprika 1/2 tsp cayenne pepper 4 Tbsp fresh sage, chopped 3/4 cup onion, chopped 2 garlic cloves, minced 3/4 cup fresh parsley, chopped 2/3 cup parmesan cheese In a large bowl, combine the turkey, onions, bread cubes, spices and cheese. Using your hands blend the ingredients together. Finally, add the egg and mix until well combined. Using your hands, form mixture into approximately 40 meatballs 1 1/2 inch in diameter. Place meatballs on cookie sheet and bake at 350°F for 20-25 minutes until cooked through.
12 Heart Healthy Living
2015
Olive oil is considered to be the queen of oils for its health benefits, a wonderful source of omega-3 monounsaturated fatty acid and antioxidants. Olive oil falls in 6 basic types. • EXTRA VIRGIN OLIVE OIL - the highest quality of olive oil, and is rich in antioxidants. Extra virgin olive oil is achieved by cold pressing freshly picked olives. It is greenish golden to bright green in color and has a strong aroma and taste. High heat cooking inhibits its nutritional value, flavor and aroma. Extra virgin olive oil is best used in salads. • VIRGIN OLIVE OIL is slightly inferior to extra virgin olive oil. Virgin olive is good for cooking purposes, mainly for sauté and baking and it can be used in salads as well. Virgin olive oil is good for body and hair massage too. • REFINED OLIVE OIL - is obtained by refining virgin olive oil. Refining virgin olive oil eliminates the acidity level. Refined olive oil is made for bulk consumption and is very cheap. Refined olive oil is considered much inferior to the other varieties of olive oil and it does not have the characteristic flavor, taste or aroma of pure olive oil. Refined olive oil is suitable for cooking purposes, but
ervices
- BRMC
Cook pasta in boiling water. Heat 1 tsp of oil in saute pan. Add 1 Tbsp of diced onions and 1/2 tsp of garlic. Saute. Add 1/4 cup of diced tomatoes and 1 tsp capers to pan. Cook for 1 min., add 1/2 cup each of wine, water and 2 tsp of kalamata olives. Add pasta and 1 cup diced black bean patty.
not for salads. • PURE OLIVE OIL - is simple olive oil. It is a blend of refined olive oil and extra virgin olive oil and is very low in nutritional value in comparison to extra virgin olive oil. Pure olive oil is good for heavy duty cooking but it’s not suitable for salads, as it lacks in taste and aroma. • OLIVE POMACE OIL - is very similar to pure olive oil. When all the oil and water is extracted from olives, there is still some oil residue left that can be extracted from olive pomace. This oil extracted from olive pomace carries none of the nutrition, taste and aroma of extra virgin olive oil. This olive pomace oil is then blended with virgin olive oil to impart some of the benefits of olive oil. Olive pomace oil is good for high heat cooking. • LITE OLIVE OIL Generally the term “lite” is taken as low in calories, but it’s not the same case with olive oil. Lite olive oil is actually a very low grade of olive oil. It has the same amount of calories in it, but is low in nutrition, taste and aroma of olive oil. Light or lite olive oil is suitable for cooking or baking, where the fruity olive flavor would be objectionable.
Marinated
Chicken Sub
Spicy Black Bean Burger
with Avocado & Cilantro Cole Slaw
Brennan Sweetapple, Nutrition Services - BRMC
Marinade for chicken: 2 cups red wine vinegar 1/2 cup olive oil 1 Tbsp poultry seasoning 1 tsp salt 1 tsp black pepper Combine all ingredients, coat chicken in marinade and refrigerate overnight. Grill chicken, cool, and slice.
1/4 cup BBQ ranch spread recipe below 1 lb + 3 oz avocado cilantro slaw recipe below 12 patties spicy black bean burger 12 whole wheat hamburger buns 12 leaves green leaf lettuce 14 1/2 ounce sliced plum tomatoes
Sandwich components: marinated, sliced chicken 1 zucchini grilled roasted red peppers shredded lettuce sliced tomatoes Dijon mayo (1/2 c low fat mayo and 2 Tbsp whole grain dijon mustard combined) 6 inch sub rolls
Pre Prep: Ranch Dressing 1 Tbsp+ 2 1/4 tsp mayo 1 Tbsp + 2 tsp part-skip ricotta cheese 2 tsp 1% buttermilk 1 tsp chopped parsley leaves 1/4 tsp onion powder 1/4 tsp granulated garlic 1/4 tsp dill weed 1/8 tsp ground black pepper 1/4 tsp fresh lemon juice 1/4 tsp grated parmesan cheese Combine all ingredients until wellblended.
Assembly of sandwich: lightly spread Dijon mayo on toasted sub roll. Layer with remaining ingredients. vices - OGH Joe Drake, Nutrition Ser
BBQ ranch spread 1/4 cup prepared ranch dressing 2 tsp Cattlemen’s Original BBQ sauce. Combine all ingredients until wellblended.
Loco Chicken Tortilla
Soup
Marika Burke, Mar ke
ting - UAHS
49 oz low sodium chicken broth 10 oz black beans rinsed and drained 2 10 oz. cans diced stewed tomatoes 1 lb bag frozen corn 1 whole roasted chicken ¼ cup olive oil -EVOO 1 med sweet onion diced 1/2 cup cilantro chopped 1 avocado tortilla strips or chips
Avocado & Cilantro Dressing 3 1/4 oz avocado 1/2 cup + 2 Tbsp non-fat plain yogurt 3 tsp chopped cilantro leaves 1 1/4 tsp pasteurized fresh lemon juice 5/8 tsp fresh grated lemon rind 1/8 tsp ground black pepper Cole Slaw 1 cup + 1 Tbsp avocado cilantro dressing 6 1/2 oz green cabbage (julienne 1/8”) 4 3/4 oz carrots (julienne 1/8”) In a blender, add all ingredients. Process until smooth. Mix cabbage and carrots in a bowl. Add avocado cilantro dressing. Black Bean Burger Preheat grill to 350°F. Cook black bean burgers. Spread 1 tsp BBQ sauce on bun, top burger with lettuce and tomato. Even spread 1 1/2 oz slaw over tomato and cover with bun.
Debone and skin chicken. Chop up preferred chicken meat. In soup pot combine broth, chicken, black beans, tomatoes, corn, and simmer. Add 3 Tbsp olive oil to skillet. Heat oil and sauté onions. Add to soup pot and simmer for 25 minutes. Top with cilantro leaves, and sliced avocado. Serve with tortilla chips.
2015
Heart Healthy Living
13
Sandy M acfarlane , Rehab
Services
- UAHS
Seared
Greens
1 bag or fresh bunch of kale or spinach (kale gives texture) 1 can great northern beans
Roasted
VEGGIE and BLACK BEAN Burritos
1/2 cup fresh cilantro 2 jalapenos seeded and diced 1 red onion peeled, cut into 1-inch pieces 2 sweet potatoes peeled, cut into 1-inch cubes 1 red pepper seeded, cut into 1-inch pieces 2 tsp lime juice 1 tsp chili powder pinch of salt and pepper 2 tsp olive oil 1 tsp cumin 1 can (15 oz) black beans rinsed and drained 1 package burrito sized whole wheat tortillas
Preheat the oven to 425°F. In a bowl, toss raw veggies with olive oil and season with spices. Place on a large
baking sheet and roast in oven for 20 minutes, tossing around halfway through. Let cool. Add your roasted veggies to the black beans. Add cilantro and squirt of lime juice. Combine gently. Turn oven down to 375˚F. Warm your tortillas in microwave according to directions on package. Spray a casserole dish with olive oil spray. Add 2 heaping tablespoons of vegetable and bean mixture to center of wrap. Fold over, fold in sides, place in pan and continue to roll the others. Place with the seam side down so they stay together. Bake in 375˚ oven for about 15 minutes or until golden brown. For softer burritos, spray with olive oil spray and wrap with aluminum foil then bake.
Drizzle extra virgin olive oil in stainless steel pan. Add several cloves of garlic until seared. Toss in heaping handfuls of chosen greens (add crushed black pepper, little water and lid to cook down). After greens cook down for a few minutes, add more greens, then cover. Once greens cooked down to al dente, add can of great northern beans (strained before adding). Toss together in pan, add couple pinches of parmesan reggiano cheese. Serve, add more cheese for garnish. Salt and pepper to taste. nit - OGH , OB/GYN U
Lori Ferguson
Did You Know? According to the American Diabetes Association, limes and other citrus fruits are considered a diabetes super food for a number of reasons. Mainly, the high levels of soluble fiber found in
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limes make it an ideal dietary aid to help regulate the body’s absorption of sugar into the bloodstream, reducing the occurrence of blood sugar spikes that are a serious risk to diabetic patients. Also, limes and other citrus fruits have a low glycemic index, which means that they will not cause unexpected spikes in glucose levels, in addition to the benefits of soluble fiber’s effect.
That same soluble fiber which can help diabetics maintain their blood sugar levels can also lower blood pressure and eliminate the presence of LDL cholesterol (“bad” cholesterol). Furthermore, soluble fiber can cut down on inflammation of the blood vessels, which is a known preventative measure against heart disease, heart attacks, and strokes.
Magic Foods...
what’s THE CURE? Many heart-healthy foods deliver a powerful
Julia Zumpano, RD, LD, a dietitian with
dose of phytonutrients that prevent and
the Preventive Cardiology Center at The
repair damage to cells. Fresh produce can
Cleveland Clinic. “You can definitely reduce
provide the cornerstone for a heart-healthy
your risk of developing cardiovascular
diet; they help to wipe out free radicals in
disease by eating these foods every day.”
the bloodstream, thereby protecting blood vessels.
Whole grains, beans and legumes, nuts, fatty fish, and teas are important -- offering
“There really is an abundance of fruits and
all sorts of complex heart-protective
vegetables in many colors, shapes, and
phytonutrients.
sizes that are good for your heart,” says
BLUEBERRIES
FISH
NUTS
Blueberries pack a punch in knocking
Fish with fat are rich in heart-healthy
Nuts contain minerals, heart-healthy fats
out health problems. Antioxidants called
omega-3 fatty acids. It has been reported
and fiber. A report by the Mayo Clinic
anthocyanins may dilute blood vessels and
that consuming two or more servings of
suggests that people who eat nuts as part
decrease blood pressure. One recent study
fish per week is associated with a 30 percent
of their diet can lower the bad cholesterol
concluded that just one cup of blueberries
lower risk of developing heart disease.
level in their blood. Other research shows
a day can help reduce blood pressure and
While salmon, tuna, and trout are all good
people who eat nuts like almonds, walnuts,
arterial stiffness. At 80 calories a cup,
sources of omega-3 fatty acids, sardines
pistachios and cashews two to four times a
blueberries are a great topping or snack and
may trump their fishy counterparts.
week have a lower risk of heart disease than
they’re available year round.
those who don’t eat them.
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RISK FACTORS for HEART
DISEASE Heart disease causes roughly 1.2 million heart attacks each year, and more than forty percent of those suffering from a heart attack will die. Approximately 335,000 people with heart attacks will die in an emergency department or before reaching the hospital. According to the American Heart Association, over 7 million Americans have suffered a heart attack in their lifetime.
What is metabolic
syndrome?
Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes.
There are several risk factors for heart disease; some are controllable, others are not.
Uncontrollable risk factors • • • • •
include:
Male sex Older age Family history of heart disease Post-menopausal females Race (African Americans, American Indians, and Mexican Americans are more likely to have heart disease than Caucasians)
Still, there are many heart disease risk factors that can be controlled. By making changes in your lifestyle, you can actually reduce your risk for heart disease. Having just one of these conditions doesn’t mean you have metabolic syndrome. However, any of these conditions increase your risk of serious disease. If more than one of these conditions occur in combination, your risk is even greater. If you have metabolic syndrome or any of the components of metabolic syndrome, aggressive lifestyle changes can delay or even prevent the development of serious health problems.
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Controllable
risk factors include:
•
Smoking
•
High LDL, or “bad” cholesterol and low HDL, or “good” cholesterol
•
Uncontrolled hypertension (high blood pressure)
•
Physical inactivity
•
Obesity (more than 20% over one’s ideal body weight)
•
Diabetes management
•
Stress and anger management
Signs of a
HEART ATTACK: Nausea Feeling of fullness
Shortness of breath
Pain that travels down one or both arms
Symptoms may occur hours or weeks before a heart attack.
Back pain
Jaw pain
Fatigue
Chest pressure, squeezing or discomfort
Anxiety
If you or any of your loved ones experience chest discomfort along with one of these symptoms,
CALL 911
to activate Emergency Medical Services.
Did You Know?
Diabetic patients may not have any chest pain but may have some of the above symptoms. Women may experience what doctors call vague or less-typical symptoms, including the following: • Upper back pain, shoulder pain • Jaw pain or pain spreading to the jaw • Pressure in the center of the chest • Some sweating • Light-headedness or dizziness • Unusual fatigue, like they just ran a marathon
Make Changes for a
Healthier Heart
We know that 600,000 people die of heart disease in the United States every year, making it the leading cause of death in both men and women. More than 700,000 Americans will have a heart attack this year. Perhaps unknown to the public is that diabetes, obesity, stroke, even Alzheimer’s disease, are strongly linked to heart disease. These sinister partners are contributors and/or the result of heart disease and its links to so many other disease conditions.
people under the age of 65. Clinical studies have shown that heart failure is associated with an increased risk of dementia and Alzheimer’s disease in older adults.
Reduce Your Risk The good news is that the risk of heart disease and other life threatening conditions can be reduced or controlled by basic lifestyle changes. •
Exercise can reduce blood pressure, improve your breathing and strengthen your heart. Be sure to talk with your doctor before starting any exercise program if you have a heart condition.
•
Quit smoking. Using tobacco in any form is one of the most significant risk factors for developing heart disease.
•
Eat healthier. Following a healthy diet could lower your risk of heart disease by 25%. Eat more fruits and vegetables, whole grains, fish and lean meat. If you are overweight or obese, you don’t have to crash diet. Losing 5 to 10 percent of your weight improves cholesterol and lowers your blood sugar and blood pressure.
•
Reduce your use of alcohol. Although alcohol in moderation can actually be good for your heart, too much alcohol raises your blood pressure and increases your risk of heart attack and stroke.
Diabetes According to the American Heart Association, heart disease and stroke are the number one causes of death and disability among people with diabetes. At least 65 percent of people with diabetes die from some form of heart disease or stroke. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
Obesity Obesity is a major risk factor for heart disease, diabetes and high blood pressure. Unfortunately, obesity is rising at an alarming rate.
Stroke Stroke is an offspring of heart disease and the cause of death for more than 140,000 Americans each year. In many cases stroke is caused by plaque built up in the coronary and carotid arteries, which breaks loose and lodges in the brain’s blood vessels, cutting off precious oxygen.
Alzheimer’s Disease Alzheimer’s Disease affects an estimated 5.2 million Americans, including approximately 200,000
Authored by Dr. Ahmad Hilal, a board certified cardiologist and Medical Director of the Chest Pain Center at OGH. 2015
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Diabetes
&Heart Disease
Diabetes is a condition that affects how insulin is produced and utilized in the body. Insulin is a hormone in the body that controls blood sugar. If your provider diagnoses you with diabetes it means that your body is not producing enough insulin or is unable to use it properly. Over time this can increase the hardening and narrowing of the coronary arteries. According to the American Heart Association, heart disease is the number one cause of death and disability among people with diabetes. Adults with diabetes are up to 4 times more likely to suffer from heart disease than those adults without diabetes. Close monitoring and control of your blood sugar can help reduce your risk of Coronary Artery Disease (CAD) or if you have been diagnosed with CAD it can help reduce worsening symptoms of it. Seeking the advice of your medical provider is the first step to getting control of your diabetes.
Factors & Conditions that lead to increased
risk of cardiac disease:
HIGH BLOOD PRESSURE:
SMOKING:
Adults with type 2 diabetes and a diagnosis of high blood pressure or hypertension are more likely to have cardiac disease. Studies have shown a strong correlation between insulin resistance and cardiac problems.
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Individuals that smoke increase the risk of cardiac disease greatly. Studies have shown that smokers are 3-4 times more likely to develop heart disease especially when combined with type 2 diabetes. There are many smoking cessation programs designed to aide in breaking the smoking habit.
OBESITY:
Many studies have shown a strong coloration between obesity, type 2 diabetes, and cardiac disease. Weight loss can not only greatly decrease this risk but also may improve insulin resistance in type 2 diabetes resulting in greater blood sugar control.
SEDENTARY LIFESTYLE: POORLY CONTROLLED ELEVATED Adults with type 2 diabetes who do not CHOLESTEROL BLOOD SUGARS: exercise are at risk for cardiac disease. Too high or out of normal range. LEVELS AND Experts agree that moderate exercise Diabetes can cause blood sugar to rise 20 minutes a day 3 times a week can to dangerous levels. Medications may ELEVATED decrease this risk. be needed to manage blood sugar. TRIGLYCERIDES:
Adults that have high cholesterol levels to include elevated LDL and HDL levels along with Type 2 diabetes are at greater risk for cardiac disease according to recent studies. Elevated triglyceride levels are also shown to contribute to cardiac issues in type 2 diabetics.
Did You Know?
According to the latest American Heart Association’s Heart Disease and Stroke Statistics, about 6 million people 18 years and older in the United States have type 1 diabetes and do not know it. Often type 2 diabetes remains undiagnosed until symptoms become severe and hospitalization is required. Left untreated, diabetes can cause a number of health complications. That’s why it’s so important to know both: what warning signs to look for and to see a health care provider regularly for routine wellness screenings. PREDIABETES TYPE 1 DIABETES TYPE 2 DIABETES No symptoms Increased or extreme thirst Increased thirst Increased appetite Increased appetite Increased fatigue Fatigue Increased /frequent urination Increased urination, especially at night Unusual weight loss Weight loss Blurred vision Blurred vision Fruity odor or breath Sores that do not heal In some cases, no symptoms In some cases, no symptoms
We’re here to HELP The Center for Diabetes and Nutrition Education at Bradford Regional Medical Center offers a wide range of educational support services for individuals with diabetes and their families, including •
•
Individual and group classes to teach diabetes self-management skills
•
Nutrition education
•
Medication lessons
Personalized meal plans with individual and group instruction in food selection, portion control, and how to read nutritional content labels
•
Instructions on insulin injection
•
Conversions to insulin pump therapy
Contact us at 814-362-8717 for more information.
DIABETES SUPPORT GROUP Olean General Hospital hosts a free quarterly Diabetes Support Group that is open to the public. Please contact Diabetes Education at 716-375-4127 or email bwalker@ogh.org to obtain the schedule or to learn more about our services for diabetes management.
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Exercise to stay ahead of
Heart Disease
You can start these moves immediately or begin with a warm-up, such as jumping jacks, jumping rope or skipping—all of which provide full body coordination.
POTATO SACK DEADLIFTS Hold potato sack in front of body with fully extended arms, maintain a straight back from tailbone to top of head, unlock knees to create slight flexion and “bow” or bend at hips while making certain to maintain angles. After lowering the sack of potatoes in this manner, lift the weight back up by squeezing glutes and extending the hips back to standing; arms remain fully extended. The goal is to feel this move in hamstrings and glutes, not the lower back. Do 3 sets of 12 to 15 repetitions.
ISLAND PRESS Grip edge of counter for support with arms fully extended at the start of move. While keeping body straight from top of head to heels, inhale and lower body to counter by flexing arms. To return to starting position, exhale and push body back away from counter until arms are fully extended once again, repeat. Goal is to achieve a measured pushing pace. Difficulty can be modified by moving feet further from island or by using a lower horizontal element to push away from. Do 3 sets of 12 to 15 repetitions.
ROLLING PIN SQUATS Start from a standing position with knees and toes facing forward and arms extended holding rolling pin in both hands at edge of counter. Bend knees, move hips backwards and roll the rolling pin forward simultaneously. Arms will be fully extended and hamstrings near parallel to the floor at the bottom of the move. Depth of squat and range of motion will vary based on flexibility and strength. Return to standing upright position and roll the pin back to counter’s edge. Do 3 sets of 12 to 15 repetitions.
FRUIT BOWL PRESS Grip fruit bowl securely with both hands and hold bowl in front of body at shoulder height for start of move. While standing, feet and knees face forward as does the rest of body. Press bowl straight overhead by fully extending arms, inhale and control descent of the weighted bowl back down to shoulder height. Bowl should achieve a vertical path just past the face on exhale upwards, repeat. Do 3 sets of 12 to 15 repetitions.
SOUP FLY Hold soup cans in front of thighs with palms facing each other and laterally raise arms simultaneously until arms are parallel to floor. Slowly lower arms back to starting position and repeat. Engage core and maintain posture to ensure control and rhythmic lifting and lowering pace. Do 3 sets of 12 to 15 repetitions.
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DISH WASH TOE RAISES Stand tall and balanced with feet and knees facing forward. Raise heels simultaneously and as high as possible, extending on balls of feet to the top of move. Flex ankles and lower calves to the bottom of move. Extend, flex, repeat. Move can be executed with weights or body weight alone or on an elevated surface to create more stretch in calves on downward flexion. Do 3 sets of 12 to 15 repetitions.
UPBEAT Wellness Memberships at Bradford Regional Medical Center
is offering wellness programs in exercise, nutrition and stress reduction for cardiac and pulmonary patients. Upbeat is located in BRMC, therefore immediate attention to urgent and/or critical emergencies provide our patients with a great deal of comfort. Everyone goes through an initial fitness evaluation that allows us to develop an individualized exercise prescription that is tailored for that person’s needs. Then, those exercise prescriptions are reviewed weekly so that changes can be made and the patient is continually challenged. Unlimited exercise programs are available for a reasonable monthly charge, contact us at 814-362-8426.
Exercise your way to a
Spring into Fitness
Healthy
Heart
According to the American Heart Association, heart disease is the number one killer in the nation. Implementing physical activity is one way to assure you are taking preventive measures against heart disease.
Couch-to-5K ÂŽ Program
Always remember to warm-up by walking briskly to slowly increase your heart rate and cool-down by walking and decreasing your heart rate. Perform these workouts at a moderate intensity (use talk test guidelines to the left). Use your smartphone and download a GPS running app such as MapMyRun or Nike Run app to track distance. You can always perform these workouts on a track (1 lap= Âź of a mile, 4 laps=1 mile) or treadmill. Sign up for a local 5K run/walk to finish the program!
Day 2
Day 3
Week 1 Jog 60 sec, Walk 90 sec for 20 min (8 reps)
Jog 60 sec, Walk 90 sec for 20 min (8 reps)
Jog 60 sec, Walk 90 sec for 20 min (8 reps)
Week 2 Jog 90 sec, Walk 2 min for 20 min (6 reps)
Jog 90 sec, Walk 2 min for 20 min (6 reps)
Jog 90 sec, Walk 2 min for 20 min (6 reps)
Week 3 Jog 90 sec, Walk 90 sec, Jog 3 min, Walk 3 min (2 reps)
Jog 90 sec, Walk 90 sec, Jog 3 min, Walk 3 min (2 reps)
Jog 90 sec, Walk 90 sec, Jog 3 min, Walk 3 min (2 reps)
Week 4 Jog 3 min, Walk 90 sec, Jog 5 min, AHA RECOMMENDATION Walk 2.5 min FOR OVERALL CARDIOVASCULAR HEALTH: At least 30 minutes of moderate-intensity aerobic activity (2 reps)
Jog 3 min, Walk 90 sec, Jog 5 min, Walk 2.5 min (2 reps)
Jog 3 min, Walk 90 sec, Jog 5 min, Walk 2.5 min (2 reps)
Week 5 Jog 5 min, Walk 3 min, OR Jog 5 min, At least 25 minutes of vigorous aerobic activity at least 3 Walk 3 min, days per week for a total of 75 minutes; or a combination Jog 5 min of moderate- and vigorous-intensity aerobic activity Week 6 Jog 5 min, AND Walk 3 min, Moderate- to high-intensity muscle-strengthening activity Jog 5 min, at least 2 days per week for additional health benefits. Walk 3 min, Jog 5 min FOR LOWERING BLOOD PRESSURE AND CHOLESTEROL:
Jog 8 min, Walk 5 min, Job 8 min
Jog 20 min
Jog 10 min, Walk 3 min, Jog 10 min
Jog 22 min
Jog 25 min
Jog 25 min
Jog 25 min
Week 8 Jog 28 min
Jog 28 min
Jog 28 min
Week 9 Jog 30 min
Jog 30 min
Jog 30 min
What is physical activity? Physical activity is any movement of the body that expends energy (calories). A few examples of physical activity are: walking, dancing, climbing the stairs and gardening. Activities can be considered vigorous, moderate, or light in intensity. This depends on the extent to which the activity makes you breathe harder and your heart beat faster. Use the talk test to gauge your intensity level. In general, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorousintensity activity, you will not be able to say more than a few words without pausing for a breath.
C25K
Day 1
at least 5 days per week for a total of 150
An average 40 minutes of moderate- to vigorous-intensity Week 7 aerobic activity 3 or 4 times per week
For more information, contact our Community Outreach Coordinator, Jennifer Territo at 716.375.7518 or email at jterrito@uahs.org.
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Heart Disease
& Tobacco Did You Know?
It is estimated that about 20% of all deaths from heart disease in the U.S. are directly related to cigarette smoking. The use of any tobacco product increases this risk including e-cigarettes and chewing tobacco.
How Does
Smoking Increase
Heart Disease Impact of Risk?
Quitting
The nicotine present in cigarettes causes: • Decreased oxygen to the heart
Smoking
•
Increased blood pressure and heart rate
•
Increase in blood clotting
•
Damage to cells that line coronary arteries and other blood vessels
What is available to help quit smoking?
•
Medications
•
Patches
•
Hypnosis
•
Support groups
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One year after stopping smoking, the risk of dying from heart disease is reduced by about one-half, and the risk continues to decline with time. Cardiac rehabilitation programs can recommend a treatment to help stop smoking, such as group programs, nicotine replacement (patches, gum, or nasal sprays.) •
Decreases blood pressure
•
Decrease heart rate
•
Improves oxygenation not only to the heart but improves systemic circulation
•
Decreases chronic respiratory infections
•
Decreases risks to loved ones
D’ S 5
TO QUIT SMOKING
• Delay the urge to smoke, it will pass
• Drink water to fight off cravings • Do something else to distract yourself • Deep breathe, it will relax you • Discuss your thoughts and feelings
New York Quitline 1-866-697-8487 www.nysmokefree.com Pennsylvania Quitline 1-800-QUIT-NOW (1-800-784-8669) 2015
Community Connections & Support Groups Bradford Regional Medical Center American Cancer Society’s Look Good Feel Better Workshop BRMC’s Oncology Library A free workshop facilitated by trained cosmetologists who teach women with cancer how to understand and care for changes in skin and hair that may occur during treatment. The program is offered in partnership with the National Cosmotology Association and The Personal Care Products Council Foundation. Pre-registration is required. Call 1-800-227-2345, press 5. Breast Cancer Support Group Oncology Free and open to those individuals who have been diagnosed with breast cancer, their family, and friends to support and share their experiences, call 716-373-7134. Breathe Easy Bradford Area Public Library If you have breathing issues or are a friend or family member of someone who has breathing issues, call 814-362-8296. Childbirth Preparation Classes BRMC Classroom B Two three-hour sessions held within the same week. It is recommended that classes be taken in your last trimester. One-time fee of $25 to be paid on the first night of class, call 814-362-8240. Friends and Family CPR Training BRMC Room B This program is for people to learn CPR who do not need a course completion card. Ideal for students, new parents, grandparents and others interested in learning how to save a life, call 814-362-8637. Grief Relief Support Group Bradford Area Public Library A friendly environment of caring people who will walk alongside you through one of life’s most difficult experiences. This free support group provides information and strategies to best deal with grief, call 814-362-8288. Safe Sitter Babysitting Classes BRMC Room B Available to children 11 and older ($25 course fee). Space is limited. Call 814-362-8288 or email swilliams@brmc.com. Sleep Disorder Support Group BRMC Outpatient Services Center • Suite 33 A free informative meeting discussing a variety of subjects concerning Obstructive Sleep Apnea and equipment. A Registered Polysomnographer is also present to answer any questions regarding sleep apnea, call 814-362-8732.
Olean General Hospital Breast Cancer Support Group Mildred Milliman Radiation Medicine Center 1415 Buffalo St, Olean, NY Free and open to those individuals who have been diagnosed with breast cancer, their family, and friends to support and share their experiences, call 716-373-7134. Blood Pressure and Body Fat Analysis Free Community Screenings Located throughout the community or if you’re interested in setting up a free screening at your work place, call Jen at 716-375-7518 or email jterrito@uahs.org. Childbirth Preparation Class Classroom #4 - Ground Floor Conducted by certified childbirth educators. One class is recommended for new parents around the 30th week of pregnancy. Classes are open to the community. To register call 716-375-6330. Diabetes Support Group OGH Education Center - 1st Floor Free and open to the public to help those with diabetes and their family/friends to learn to live a healthy lifestyle, cope with the disease, learn more about blood sugar control and prevention of complications, call 716-375-4127. Friends and Family CPR Training OGH Ed Center Friends and Family CPR is a free classroom-based course that does not provide a course completion card. Kids ages 10 and up are encouraged to come! For more information or to register contact 716-375-6217. Safe Sitter Babysitting Classes Education Room Available to children 11 and older ($25 course fee). Space is limited. Call 716-375-7518 or email jterrito@uahs.org. Total Joint Class OGH Sub-Acute Rehab Department Provides individuals who are scheduled to receive, or are considering joint replacement surgery with information including surgical insights and rehabilitation, call 716-3757481. 2015
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NON-PROFIT ORGANIZATION US POSTAGE PAID BUFFALO, NY 14240 PERMIT #2469
515 Main Street Olean, NY 14760
Hometown Smiles
NOW OFFERING 6 or 12 month 0% Financing for our dental patients!
Great Dental Care From Your Hometown Team Our dental centers offer high quality, state-of-the-art dental technology and personalized service from a great team. Whatever your dental needs, we can provide the best care. Our dentists, hygienists, technicians and office staff not only work here, they live here. So you can count on seeing them from one visit to the next. We accept most insurances, including Medicaid and Medicare Managed Care.
• • • • •
Exams Cleanings Fillings Teeth Whitening Crowns/Bridges
• • • •
Emergency Care Dentures/Partials Oral Surgery Complicated Extractions and Wisdom Teeth
Make your next dental appointment with your hometown dental team.
Gundlah Dental Center Health Services Building 623 Main Street Olean, NY 14760 716.375.7300
Delevan Health and Dental Center 38 N. Main Street Delevan, NY 14042 716.707.7040
Bradford Dental Center 600 Chestnut Street Extension Bradford, PA 16701 814.362.8478
Mt. Jewett Health Center 122 West Main Street Mt. Jewett, PA 16740 814.975.1195