Heart disease is the leading cause of death for people of most ethnicities in the United States. Being overweight or obese puts you at risk for many forms of heart disease. February is American Heart Month! It is a great time to take control of your weight and waist line to promote heart health.
There are many factors to consider if you are trying to lose, maintain or gain weight. Factors that influence the number of calories you need are age, height, gender and your activity level. It is important to balance calories in with calories out! When we eat more than we need our bodies store the extra calories as fat. Balance the foods you eat with the activities you do. Try to be active for 30 minutes on most days of the week.
Use these tips to stay active, eat healthy and feel your best!
• Make little changes! Try just 10 minutes of activity at a time. Take a brisk walk, pass a soccer ball, or do some push-ups. Exercising doesn’t have to be stressful. Have Fun! Do activities that you enjoy. Dance, play basketball at the gym, go sledding, or walk the mall with friends.
• Move throughout the day! Park the car further away, take the stairs, walk to a different bus stop or do yoga stretches while you watch TV! It all adds up!
• Be an active family! Get the whole family moving. Kids need at least 60 minutes of activity every day. Play catch with your kids, visit the park or go for a family bike ride. Remember, you are their greatest role model!
• Limit Screen Time! The American Academy of Pediatrics strongly recommends limiting screen to 2 hours or less each day. This includes: TV watching; playing video games and watching movies.
• Make healthy choices! Choose whole grains like brown rice, whole wheat pasta and whole grain breads. Whole grains keep us full longer and give us the energy to be active! Drink water, low-fat milk or seltzer with a splash of 100% juice! Limit soda and juices. Soda and sugar-sweetened beverages have added sugars that can slow us down and cause weight gain.
• Balance Your Portions! Pay attention to how much food is on your plate! Taking too much food can cause us to eat more than our bodies need. Use smaller plates, cups and bowls. Make half of your plate fruits and vegetables first, then add meat and grains. Listen to your body! Notice body cues letting you know when you’re full or hungry.
• Eat slowly! Wait it out! It takes twenty minutes for your mind to realize you’re full after eating.
• Track your progress! Super tracker is a free online tool where you can get a nutrition and physical activity plan. You can also set a goal and track your food, activities and weight. Visit, www.ChooseMyPlate.gov., for tips to help you make healthier choices and plan ahead.
Tortilla Roll-Ups- Makes 12 servings; ½ tortilla= 1 servings
6 large whole wheat flour tortillas
6 large whole wheat flour tortillas
1 Cup grated low fat cheddar cheese (4 oz.)
1 Cup mild salsa (8 oz.)
1 Cup black beans, drained (½ can)
1 avocado, mashed (optional)
1. Put the tortillas on a plate, cover with a paper towel, and microwave on High for 1 minute (optional).
2. Mix cheese, salsa, and black beans.
3. Spread a thin layer of mixture on each tortilla.
4. Top with a spoonful of avocado (optional).
5. Roll up, cut in half, and serve.
Yield: About 12 servings (½ tortilla each)
Nutrition information: Calories- 140, Total Fat- 4.5 g.,
Sodium-290 mg., Carbohydrates: 17 g, Fiber- 3 g., Sugar- 1 g.,
Protein- 6 g.
Source: Choose Health: Food, Fun, and Fitness, Cornell University 2015, recipe from Linda Tripp, Cornell Cooperative Extension of Columbia County. Visit our website for recipe, tips and more at www.southerntieresny.org