Monday, January 16, 2017

Don't Let Your Heart Beat You!

A "heart healthy" diet means lowering dietary intake of unhealthy fats such as saturated and
trans fats while increasing healthy fats such as monounsaturated, polyunsaturated and omega 3 fats according to the American Heart Association.

Saturated fat is typically found in animal foods such as butter, high fat dairy products (whole milk, creams, cheeses), and meats (especially beef, prime rib, poultry skin, sausages, bacon). Trans fats are the same as hydrogenated fats and may be found in almost any prepared food so it is important to read food labels (crackers, chips, ice cream, cookies, cakes, frozen foods, bread crumbs).

“Healthy” Unsaturated fats such as monounsaturated fats, polyunsaturated fats and omega 3 fats are usually found in plant foods and fish. Some examples of unsaturated fats include, nuts, all natural peanut butter, vegetable oils such as olive oil and canola oil, avocadoes, and omega 3 fish such as salmon, mackerel, trout, tuna or sardines.

Parents can help their children now by consistently serving them vegetables and fruits, whole grain foods, nuts, seeds, avocado, omega 3 fish. Also, parents can be role models by engaging kids in physical activity. Weight control and regular exercise are associated with an overall reduced risk of heart disease and other chronic illnesses. For more information on keeping you heart healthy, visit www.heart.org.






Sunday, January 15, 2017

BROWNIES...THE HEALTHIER WAY!



BLACK BEAN BROWNIES
Get your chocolate fix the healthier way! Don't tell your family or friends what is in them until after they taste how good they are!








In a food processor, blend the following ingredients well.
· 15 oz can Black Beans, rinsed and drained well
· 2 TBSP Cocoa
· 1/2 cup Quick Oats
· 1/4 tsp Salt
· 1/3 cup Pure Maple Syrup or Honey
· 2 TBSP Sugar
· 1/4 cup Vegetable Oil
· 2 tsp Vanilla Extract
· 1/2 tsp Baking Powder

Stir in 1/2 cup chocolate chips. Pour into greased 8 X 8 pan. Add few chocolate chips on top (optional). Bake at 350 degrees for 18 minutes. Cool for ten minutes. To make firmer, place in fridge overnight.