Times News Article Wednesday, January23, 2008 Evelyn D. DeLoatch – Family & Consumer Science Agent Make the Right Choices and Protect Your Heart Heart disease is a serious threat to younger and older Americans. More people 35 and younger are being diagnosed with risk factors for heart disease. It is the No. 1 killer of women and men in America, and yet it can be prevented. According to the American Heart Association, the preventative measures that we can take to reduce our risk of heart disease include gaining knowledge and taking action. In addition: Stop smoking – Yes, I know that you know someone who smoked all of their lives and died of natural causes. But it isn’t you. Reduce blood cholesterol - So you love a big juicy steak. Well keep on loving it, just have a smaller portion along with a salad or eliminate it altogether. You have a choice. With diet and exercise you may not need medication. But if you do need medication, take it like the doctor ordered. After all, your license to practice medicine may be a little rusty from misuse. Know your numbers - Talk with your physician. What are your numbers now, what does it mean and what is the goal you need to be working toward? Total Cholesterol – Should be less than 200 milligrams of cholesteral/dL (deciliter) of blood LDL (bad) Cholesterol – LDL cholesterol goals vary: • Low risk for heart disease – less than 160 milligrams/dL • Intermediate risk for heart disease – less than 130 mg/dL • High risk for Heart Disease including those with heart disease or diabetes – less than 100milligrams/dL HDL (good) Cholesterol –Should be 40 milligrams/dL or higher for men and 50 milligrams/dL or higher for women Triglycerides – Should be less than 150 milligrams/dL Lower your high blood pressure - Guess what? As a baby you probably ate no salt. Look how far you have come. Cut back or eliminate. Be physically active every day - Did you know you do not have to miss a moment of television time? So turn it on to your favorite exercise program, get on that treadmill and tune the channel to your favorite program. You can even hold the remote in one hand while you use the treadmill. How awesome is that? Have a disc, use your PC or lap top and watch your favorite program at the same time. Just put caution first! You may not be one of those who can multi-task. Before you know it, 30 to 60 minutes have gone by. Aim for a healthy weight - Good nutrition and exercise are the key, not the latest fad diet. Manage diabetes - Cardiovascular disease is the leading cause of diabetes-related death. High blood pressure, high cholesterol, smoking, obesity and lack of physical activity are all risk factors that contribute to diabetes. Reduce stress - Exercise, know your limits. I’ll bet that taking a lunch hour, a half a day of vacation for “ME,” and reading a good book will do more for your stress level than drinking another cup of coffee. Unless of course, the coffee is consumed during the “ME” day. Limit alcohol. - Drinking too much alcohol can raise blood pressure, cause heart failure and lead to stroke. An average of one drink for women or two drinks for men per day is considered moderate. Take charge of your personal health and spread the word about heart disease by “wearing red” on February 1 to show your support for women and the fight against heart disease. Here are some recipes to try: CHICKEN POT PIE 2 bone-in, skin-on chicken breast halves (12 to 14 ounces each) Coarse salt and ground pepper 3 tablespoons olive oil 4 carrots, sliced ¼ inch thick 1 medium onion, finely chopped ¼ teaspoon dried thyme leaves ¼ cup all-purpose flour 2 ½ cups low-fat (1percent) milk 1 10 ounces package frozen peas, thawed 2 tablespoons fresh lemon juice 6 phyllo sheets (each 12by17 inches), thawed Preheat oven to 400 degrees F. Place chicken on a rimmed baking sheet; season with salt and pepper. Roast until an instant-read thermometer inserted into thickest part of breast (avoiding bone) registers 165 degrees F, 25 to 30 minutes. Let cool slightly; discard skin and bones. Shred meat, and set aside. While chicken is roasting, heat 2 tablespoons oil in a large saucepan over medium. Add carrots, onion, and thyme; season with salt and pepper, and cook until carrots are crisp- tender, 8 to 10 minutes. Add flour, and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer and thickens. Remove from heat; stir in peas, lemon juice, and chicken, and season with salt and pepper. Pour filling into a 9-inch deep-dish pie plate. Stack phyllo on a work surface. Using a paring knife, cut out an 11-inch circle from the stack; discard trimmings. Stack 2 circles on work surface, and brush gently with 1 teaspoon oil; repeat with remaining circles and oil. Place phyllo stack over filling, and press down about 1/2 inch from the edge so phyllo fits inside rim of pie plate. Bake until golden and bubbling, 20 to 25 minutes. Let pot pie cool 15 minutes before serving. CHICKEN POT PIE (alternate version) 2 10-ounce packages frozen broccoli, chopped 6 cups shredded chicken, cooked 2 10 3/4-ounce cans condensed cream of mushroom soup 1 cup mayonnaise 1 cup sour cream 1 cup grated sharp Cheddar 1 tablespoon fresh lemon juice 1 teaspoon curry powder Salt and pepper 1/2 cup dry white wine 1/2 cup freshly grated Parmesan 1/2 cup soft bread crumbs 2 tablespoons butter, melted Preheat oven to 350 degrees F. Remove the outer wrappers from the boxes of broccoli. Open 1 end of each box. Microwave on full power for 2 minutes, until thawed. Drain the broccoli and put into a casserole dish. Add the shredded chicken. In a medium bowl, combine the soup, mayonnaise, sour cream, Cheddar, lemon juice, curry powder, salt and pepper, to taste, and wine. Whisk together to make a sauce. Pour the sauce over the broccoli and chicken. Mix well with a spatula. Place the mixture into an 11-by-7-inch casserole dish or 2 9-inch square disposable aluminum foil pans that have been sprayed with vegetable oil cooking spray. Pat down evenly and smooth with a spatula. Combine the Parmesan, bread crumbs and butter and sprinkle over the top. Bake for about 30 to 45 minutes. Please contact Evelyn DeLoatch, Family and Consumer Science Agent with any questions. Times News Article Wednesday, January 9, 2008 Evelyn D. DeLoatch – Family & Consumer Science Agent It’s a Good Year to Get Your Recipes Organized Do you have drawers, books and even recipe boxes stuffed with recipes that you plan to try now or hope to cook in the future. Well now is the time to get those recipes organized. A co-worker of mine has a notebook with neatly typed categorized recipes. You and I may not get ours that organized, but lets plan to do a little better than we have been doing. The problem is that there are so many traditional and new recipes that sometimes they all seem like keepers. But in 2008, getting more organized can be helpful in all aspects of our lives. Here are a few tips to help get those recipes in order. * Gather all of your recipes in one location. Cut them out of the magazines, take them out of the drawers and take the envelope out of your purse that has the recipe that you wrote down while waiting for the doctor. * Now resort them. Is it a keeper or a maybe possibility? * If they are keepers attach them to paper sheets or place in plastic sleeves. * Use highlighters or special colored paper to distinguish family recipes or favorites. * Categorize the pages using your own headings or standard recipe book headings. * Purchase a notebook, recipe box or even a photo album and place the sheets in them. * At the front of the book or wherever you decide to store the recipes prepare a sheet that lists your favorite meal combinations. Most people have at least 10 to 20 favorites. If you need more ideas on just decluttering in general you may want to take a look at “Taming the Paper Tiger at Home” by Barbara Hemphill. A few crockpot meals will give you more time to organize. So hopefully these recipes will become keepers in your recipe file. CAJUN POT ROAST 2 lb. boneless beef chuck roast 1 Tablespoon Cajun seasoning 1 onion, chopped 1 14-ounce can diced tomatoes with garlic, undrained 1/2 teaspoon Tabasco sauce 1/8 teaspoon pepper Sprinkle Cajun seasoning over roast and rub to coat well. Place in 4-to 6-quart crockpot and top with onion. In small bowl, combine tomatoes with their juice, hot pepper sauce and pepper. Pour over vegetables and roast. Cover and cook on low setting for 8-10 hours. CROCK-POT BARBECUE DRUMMETTES 3 pound chicken drummettes, thawed if frozen 1-1/4 cups barbecue sauce 2 tablespoons chili sauce 1/4 cup honey 3 cloves garlic, minced dash pepper Pat the chicken drummettes dry with a paper towel and place on broiler pan. Broil 5 to 6 inches from the heat for 8 to 10 minutes, turning often, until chicken is browned. Place in 3- to 4 quart Crock-Pot. Mix remaining ingredients in a small bowl and pour over drummettes. Cover and cook on low for 4 to 5 hours. CROCK-POT MINESTRONE 4 cups vegetable broth or stock 4 cups tomato juice 1 tablespoon dried basil 1 teaspoon salt 1/2 teaspoon dried basil leaves 1/8 teaspoon pepper 2 carrots, sliced 2 stalks celery, chopped 1 onion, chopped 2 cloves garlic, minced 1 cup sliced mushrooms 2 14-ounce cans diced tomatoes, undrained 1 1/2 cups uncooked rotini pasta Parmesan cheese Mix all ingredients except pasta and cheese in a 4- to 5-quart Crock-Pot. Cover Crock-Pot and cook on low for 7 to 8 hours until vegetables are tender. Stir in pasta. Cover and cook on HIGH setting for 15 to 25 minutes until pasta is tender. Please contact Evelyn DeLoatch, Family and Consumer Science Agent with any questions.
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