February is American Heart Month, and at SMTC we take our heart health very seriously.
From exercise to healthy eating, there are lots of natural, attainable ways to lower your blood pressure and live a heart healthy lifestyle!
A Heart Healthy Workout
In honor of American Hearth Month, our performance training coach Mike has created an interval workout that will strengthen the heart muscles, increase cardiovascular function, reduce stress hormones, all while improving your mood and reducing anxiety.
"You don't have to workout 60 minutes a day, every day, to see improvements in your heart health. Simply moving more and gradually adding exercise can help you make improvements."
Mike Summers, performance training coach
Side Step/ Lateral Bounds
High Knee Crunch
Squat + Calf Raise
21 minutes of total fitness
3 Rounds x 1 Min per exercise/:20-30 rest
Mrs. Brandt’s Turkey Meatloaf
A heart healthy recipe that is easy to make, only needs a few ingredients, and is full of flavor!
1 lb lean ground turkey
2/3 cup old fashioned oats
1 onion, finely diced
1/2 cup low sodium V8 juice
1 egg white
1 tsp Worcestershire sauce
1/4 tsp celery seed
1/4 tsp salt
1. Preheat oven to 375 degrees
2. Mix all ingredients together in a large bowl
3. Mold ingredients into a greased loaf pan
4. Top with 1 cup low sodium V8 juice
5. Bake 60-75 minutes
Meatloaf is done when internal temperature reaches 165 degrees
Nutrition: Serving: 1/4 meatloaf
Calories: 228 Total fat: 8.8g Saturated fat: 2.7g Cholesterol: 80mg Sodium: 135mg Total carbohydrate: 14.1g Dietary fiber: 2.1g Protein: 24.4g Vitamin C: 45% DV
Why is this heart healthy?
Protein: We begin with a lean protein base, using lean ground turkey. Lean ground turkey is lower in saturated fat when compared to a ground beef. High saturated fat intake is directly linked to cardiovascular disease.
Fiber: The oats work as a binder for this meatloaf—keeping it all together. Oats are a complex carbohydrate, which means they’re a good source of fiber, and they take longer to break down or digest in the body. This results in lower blood glucose spikes after meals. Managing your blood sugars is also another good strategy when thinking about your heart health.
Sodium: We are using a low sodium V8 juice to minimize the salt content of this recipe. High sodium intake can have a negative impact on blood pressure. The goal would be to keep meals below 600mg of sodium. A serving of this meatloaf only contributes 135mg sodium.
Julia Summers, RD LDN
Special thanks to Mike and Julia Summers for helping spread the word about American Heart Month at SMTC!