Monday, February 14, 2011

Heart Healthy Bean Dip

1 can (15 ounces) white (cannellini) beans or 1 can garbanzo beans (or a combination of the two), rinsed and drained
8 garlic cloves, roasted**
2 tablespoons olive oil (plus extra for roasting garlic)
2 tablespoons lemon juice

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth.

Serve with cut belle pepper stips or cut up carrots; pita chips or pita bread, on a sandwich or wrap... the sky's the limit!

**To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Brush the tops generously with olive oil. Wrap in aluminum foil also brushed with olive oil. Heat the oven to 350 F and roast about 30 minutes.

Thursday, February 10, 2011

Love Your Heart!

Did you know that February is American Heart Month? Every year since its congressional approval in 1963, the President has issued a proclamation to this effect, to help raise public awareness of heart disease. Even though most people associate heart disease with men, it's also the leading cause of death among women. To raise awareness about heart disease and women, the American Heart Association's Go Red campaign aims to help women take action against heart disease.

Here are some ideas to keep your heart in tip-top shape:
• Limit your intake of fat
• Choose heart-healthy fats (think avocado, olive oil and nuts) over saturated fats and trans fats (in processed and baked good, animal fat and dairy products)
• Limit your intake of sugars, especially refined sugar
• Limit your intake of sodium/salt
• Choose more whole grains, legumes, fresh produce and low fat dairy products
• Choose lean meat and poultry
• Include fish in your diet
• Control portions and moderate food choices
• Become physically active for 30 to 60 minutes a day
• Stop smoking
• Limit your intake of alcohol