Established 1881
The Friendly Church

Health & Fitness

Health Moments

Heart Healthy Month

 

Coronary heart disease is America's No. 1 killer, and it hits the Black community especially hard. Doctors say the best weapon African-Americans have to help combat cardiovascular disease is education, particularly when it comes to food consumption. American Heart Association officials say guidelines for a healthy heart include the increased consumption of fruits, vegetables and whole grains; decreased consumption of saturated fats and trans fatty acids; steady calorie control and the selection of foods that are nutrient-rich.

 

African American women are 69 percent more likely to die of heart disease than White women and are less likely to have health insurance. It's estimated that 50 percent of African American women are obese, and excessive weight is a risk factor that leads to heart disease. African American men have the lowest life expectancy, and the highest rate of cancer, hypertension and heart disease of any group of people in the country. Cardiovascular ailments prematurely kill 4 of every 10 African American men.

 

Steps to Reduce the Risk of Heart Disease:

 

♦ Don't smoke: Smokers have more than twice the risk of having a heart attack than nonsmokers. Smokers die more often when they have a heart attack.

 

♦ Adopt a diet that's low in cholesterol and saturated fat; One with an increased number of vitamins, especially antioxidants.

 

♦ Exercise daily

 

♦ Maintain a healthy weight to relieve the strain on your heart and decrease risk factors such as diabetes: If not properly controlled diabetes can lead to heart damage such as heart attacks and death.

 

♦ Keep anger and stress under control

 

♦ Control high blood pressure or hypertension: More than 50 million Americans have the most common heart disease risk factor: hypertension. One in four adults has a blood pressure reading that is above 140/90.

Recipe

The following heart-friendly recipe can be a part of the regimen to promote a healthy heart. Enjoy, but always remember the importance of portion sizes.

 

Rosemary Lemon Chicken

2 Tbsp. olive oil
2 bay leaves
1 tsp. salt>
1-1/2 tsp. each garlic powder, pepper, dried basil, tarragon, and thyme
1-1/2 tsp. dried rosemary, crushed
8 (4 oz.) boneless, skinless chicken breasts
1 large lemon, thinly sliced
1/4 cup lemon juice

Cooking Directions:

 

In a large resealable plastic bag, combine the oil, bay leaves, and seasonings. Add chicken. Seal bag and turn to coat; refrigerate for 1 hour. Preheat oven to 350 deg. F. Discard bay leaves. Place chicken in a 13-in. x 9-in. baking dish coated with nonstick cooking spray. Arrange lemon slices over chicken. Drizzle with lemon juice. Cover and bake for 30 miniutes. Uncover; bake 10 to 15 miniutes longer or until juices run clear.

Yield: 8 servings

Nutrition Information (per 1/8 recipe): 168 calories, 25.7 g protein, 6.3 g fat, <1 g carbohydrate, 0 g fiber, 70 mg cholesterol, 328 mg sodium.

Upcoming Events

Mount Carmel Members:

1.) The Annual Health Fair will be held on the 3rd Saturday, September 19, 2009 in the Family Life Center. Tell all your friends!

Fitness Corner

If you decide to work at getting a more svelte body in time for the warm weather activities, experts say that you have to be dedicated and that you have to be patient. But most important, perhaps, they say, is to reamain focused on your routine, which is the key to successful weight loss.

 

Always consult your doctor before beginning any type of exercise regimen

 

Try getting up 30 minutes earlier than usual so that you can excercise. Research shows that people who do morning workouts have a better stick-with-it rate.

 

Be sure to stretch both before and after your workout. Stretching prevents injury and increases the body's range of motion.

 

If your motivation level starts to decline, consider getting a workout partner, or join a walking or running group.

 

Learn proper form when lifting weights or using cardio machines. A little instruction can make a workout much more effective.

 

 

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