February is filled with quite a few holidays, history, as well as American Heart Health Month and National Canned Food Month. With Valentine's Day celebrated last week, we focused on the ones we love, what better way to show someone you love them than to encourage them to have good heart health!
When followed, USDA's MyPlate guidelines have been shown to help delay or prevent the onset of many common health problems such as chronic diseases, diabetes, strokes, and heart disease. If you are not familiar with MyPlate guidelines, it is recommended to break down foods into five groups, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. USDA recommends that we eat from each food group, making half your plate fruits and vegetables, and incorporating a colorful plate of a variety of foods for meals and snacks throughout the day. For more information and healthy recipes, visit myplate.gov.
Consuming low- or nonfat dairy, a variety of lean proteins, whole fruits and vegetables, and whole grains while limiting the consumption of sodium, saturated fats, and added sugars in addition to engaging in physical activity each day is recommended for a heart-healthy lifestyle.
Not only is eating healthy an important part of creating a healthy lifestyle, being active is also encouraged for good heart health. Here are a few ideas for some fun physically active activities you can do with the ones you love:
Go hiking -- Find a trail near you and explore it together. Dress for the weather and bring water with you.
Learn to dance -- Look up free dance tutorials online and use them to learn a fun new skill together.
Have a dance party -- Turn on some of your favorite songs and dance around an open area of your home. Or you can look up "dance workout" online and use it as a guide for your dancing.
Take a walk -- Spend 10-30 minutes walking through your neighborhood or on a trail at a local park. Talk and connect while you're walking.
Ride bikes, scooters, or skates -- If you have bikes, scooters, or skates, pull them out and take them for a spin. Be careful and wear a helmet.
Play at the park -- Check out local parks and see what they have to offer. Try the slides, use the swings, see if you can make it across the monkey bars, or play Frisbee in the field.
Have a fitness challenge -- Who can hold a plank the longest? Who can do the most situps in a minute? How fast can you sprint to the mailbox and back? Get competitive with your physical activity.
Most importantly be safe, have fun, and enjoy spending time with the ones you love.
Research has shown that eating healthy and being active can help lower your blood pressure, improve your circulation, reduce stress, improve sleep and mental clarity, as well as prevent the onset of chronic diseases or heart conditions. For adults, it is recommended to get at least 150 minutes of physical activity a week and 60 minutes a day for youths. For a heart-healthy and budget-friendly recipe, try this Easy 7 Can Taco Soup recipe!
Easy 7 Can Taco Soup
Ingredients:
1 can black beans, drain and rinse
1 can pinto beans, drain and rinse
1 can corn, drain and rinse
1 can diced tomatoes (no salt added)
1 can enchilada sauce (red or green)
1 can chicken broth, low-sodium
1 packet taco seasoning (optional, use reduced sodium)
Toppings:
Avocado slices or guacamole
Shredded cheese (reduced fat)
Lime wedges
Tortilla chips (lightly salted)
Sour cream (lite) or plain Greek yogurt (nonfat)
Directions:
Pour all ingredients into a stockpot or slow cooker.
Cook for about 20 minutes, or until heated through (for slow cooker 6-12 hours on low)
Serve with desired toppings.
Tips:
Choose any two cans of beans.
Diced tomatoes can be drained, but the juice adds to the soup if desired.
Add a can of chicken (drained) to add a little more protein to the recipe.
Homemade taco seasoning
Use ½ tsp. garlic powder, ¼ tsp. cayenne pepper, ½ tsp. onion powder, ½ tsp. chili powder, ½ tsp. cumin, ½ tsp. cilantro, and 1 tsp. coriander in place of taco seasoning.
The Cooperative Extension Service encourages families and individuals to find ways to incorporate MyPlate guidelines into their current budget, schedule, and food preferences. Set a goal this month to do one thing to improve your heart health using the guidelines mentioned earlier.
For more information on heart health or MyPlate, contact the Garland County Extension office.
Source: www.createbetterhealth.org.
Crystal D. Rushing is a county Extension agent, Family and Consumer Sciences, SNAP Ed, with the University of Arkansas System Division of Agriculture Cooperative Extension Service in Garland County. She can be reached by emailing [email protected].
4-H information
There are 4-H clubs for Garland County young people who are 5 to 19 years old. For more information on all the fun 4-H activities that are available, call Sara Jackson at 501-623-6841 or email her at [email protected].
Master Gardener information
Master Gardener meetings are held on the third Thursday of each month at the Elks Lodge. They're open to the public and guests are welcome. For more information, call Arin Shaffer, horticulture agent, at 501-623-6841 or email him at [email protected].
EHC information
Are you interested in joining an existing Extension Homemakers Club? EHC is the largest volunteer organization in the state. For information on EHC, call Alison Crane, family and consumer sciences agent, at 501-623-6841 or email her at [email protected].
Crystal D. Rushing, Extension agent. - Submitted photo