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Healthy Bytes                         Issue 16, February 2009          Brought to you by the Wellness Workgroup

Chicken & Bean Burritos –
                                    February is American Heart Month!
                                    Heart and blood vessel diseases are our nation’s No. 1 killer. Nearly 2,400 Americans die
2 pounds chicken breast             each day from them! Meanwhile, over 79 million adult Americans are living with them.
1 can pinto beans in chili sauce    Many are struggling to recover from heart attack or stroke, while others at high risk are
1 jar chipotle chili salsa          getting the care and making the changes necessary to lower their risk. You can do plenty
12 large whole wheat flour          to get your heart in shape, even if you’ve had a bad experience. Healthy changes will help
tortillas, warmed                   you feel and look better! Death rates from heart attack, stroke and other cardiovascular
1 cup reduced fat Monterey          diseases are going down. Healthy lifestyles play a big part! Now’s the time to make up
Jack cheese                         your mind to take some control over your future. You’ll find that once you make one
Lettuce, shredded (optional)        change, the next comes more easily. Here are some simple steps to take:
Tomatoes, chopped (optional)             Don’t smoke.
Sour cream, light or fat-free            Have your blood pressure checked regularly.
(optional)                               Improve your eating habits.
                                         Be more physically active.
In 3 ½ quart slow cooker,                Maintain a healthy weight.
combine chicken and undrained            Have regular medical check-ups.
beans. Pour salsa over all.              Take your medicine, if needed, to control high blood pressure, high cholesterol or
Cover and cook on low for 5-6                diabetes
hours or on high for 2 ½-3
hours. Using a slotted spoon,
                                    How can I learn more?
                                    1. Talk to your doctor, nurse or other health-care professionals. If you have heart disease
transfer chicken to cutting
                                    or have had a stroke, members of your family also may be at higher risk. It’s very
board. Separate the chicken
                                    important for them to make changes now to lower their risk.
into thin shreds using two
                                    2. Call 1-800-AHA-USA1 (1-800-242-8721) or visit to learn more about
forks. Use a potato masher to
                                    heart disease.
mash beans slightly in the
                                    3. For information on stroke, call 1-888-4-STROKE (1-888-478-7653) or visit
cooker. Return the chicken to
the cooker and mix. Divide
                                    Knowledge is power, so Learn and Live!
chicken mixture evenly among
the tortillas. Top with cheese
and roll up. Serve with lettuce,
tomato and sour cream, if             What is a Heart Attack?
desired.                              Know the warning signs of a heart attack so you can get help right away, either for
Makes 12 servings. Each               yourself or someone close to you. Acting quickly can save lives! Some heart attacks are
serving has about 293 calories,       sudden and intense. But most start slowly, with mild pain or discomfort. Here are some of
26 grams protein, 6 grams fat,        the signs that can mean a heart attack is happening:
50 mg cholesterol, 34 grams           • Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts
carbohydrate, 5 grams fiber,          more than a few minutes, or goes away and comes back.
and 707 mg sodium.                    • Pain or discomfort in one or both arms, your back, neck, jaw or stomach.
_____________________________         • Shortness of breath with or without chest discomfort.
Keep Your Heart Healthy               • Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
with Nuts and Seeds!                  If you or someone you’re with has chest discomfort, especially with one or more of the
                                      other signs, don’t wait more than five minutes before calling for help. Call 9-1-1 or the
Nuts and seeds that are high in       emergency medical services (EMS) in your area (fire department or ambulance), or get to a
phytosterols naturally lower your     hospital right away.
cholesterol. A small handful a        ________________________________________________________________________________________
day may help your arteries from
clogging, keep your blood vessels     Complimentary Heart Health Screenings at Genuardi’s!
clean and your heart healthy and
                                      Stop by participating Genuardi’s for a complimentary heart health screening (a $40 value).
strong! The top five are:
                                      Log onto to find participating stores near you or call a store to find
Sunflower Seeds, Pistachios,
Pumpkin Seeds, Pine Nuts, and         the screening dates and times. Other stores and pharmacies may also be promoting heart-
whole Flaxseeds.                      health related activities during this month, so look out for various local events!