Practice News!
Heart Health Tips
1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
Happy Anniversary, Kelli!
Kelli’s 5-year work anniversary is January 9th!
Happy Birthday, Magen!
Megan’s birthday is January 12!
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Change Up Your Routine With One of Fiona’s Favorite Vegan Recipes! Sweet Potato Black Bean Chili
INGREDIENTS
• 1-2 carrots, diced or shredded • 1 can black beans, rinsed and drained • 1 can kidney beans, rinsed and drained • 1 can fire-roasted tomatoes, NOT drained • vegetable stock • salt and pepper, to taste • 1/2 cup chopped fresh cilantro • sliced avocado
• 1 tablespoon olive oil • 1 large onion, diced • 3-4 cloves garlic, minced • 2 sweet potatoes, chopped into 1/2 to 1-inch cubes • 1 tablespoon chili powder • 1 teaspoon ground cumin • cayenne pepper, to taste (~1/4 teaspoon)
INSTRUCTIONS In a large sauce pan, sauté and onion and sweet potatoes in oil until crisp-tender. Add garlic, chili powder, cumin, and cayenne; cook for 1 minute longer. Stir in carrots, beans, tomatoes, veggie stock, salt, and pepper. Bring to a boil, stirring occasionally. Reduce heat; cover and simmer for 30-35 minutes or until sweet potatoes are tender. Top with fresh cilantro and sliced avocado to serve.
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