Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple actions, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and staying up on your sleep can all benefit your heart.
It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Here are few practices to try every day to make your heart a priority.
Self-Care Sunday: Find a moment of serenity. Take some quality time for yourself.
Mindful Monday: Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range.
Tasty Tuesday: Start small by pepping up a meal with vegetables and spices like our recipe for Moose with Peas, Carrots, and Onions—or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is shown to lower blood pressure. Look online for more information on the DASH eating plan.
Wellness Wednesday: Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit tobacco use, or learn the signs of a heart attack or stroke. Reach out to YKHC and the State of Alaska to learn about programs the help with weight, blood pressure, and blood sugar as well as other programs.
Treat Yourself Thursday: Treats can be healthy! Try making a dessert with fresh fruit and yogurt. Then think of other ways to treat yourself. Dance, take a few minutes to look at nature, go for a long walk, or laugh with your family.
Follow Friday: If you are on social media, check that the people you are following are inspiring. Remember to take care of your mental health, too.
Sharing Saturday: Inspire others and learn from others. Share your healthy habit with loved ones and ask others what they do. Text a friend. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.
Moose with Peas, Carrots, and Onions
Ingredients:
•1 tablespoon canola oil
•4-6 ounce cuts of moose
•½ teaspoon salt
•2 cups frozen peas and carrots
•1 cup frozen or fresh chopped onion
•2 teaspoons all-purpose flour
•1 cup broth or stock or water
•½ teaspoon black pepper
Preparation:
1. Heat oil in a large skillet on medium-high.
2. Sprinkle moose with ¼ teaspoon salt.
3. Add moose to the skillet. Cook until well-browned on each side.
4. Remove moose from skillet and set aside.
5. Add peas and carrots and onion to the skillet.
6. Cook vegetables, stirring often, until lightly browned (about 3 minutes).
7. Add flour to vegetables in the skillet.
8. Cook, stirring often, for 30 seconds.
9. Add broth/stock/water to skillet and bring to a boil.
10. Cover and reduce heat to medium and simmer for 5 minutes.
11. Return moose to skillet, nestling meat in the liquid.
12. Sprinkle with pepper and remaining salt.
13. Cover and cook until sauce is slightly thickened and meat is warmed through.
Notes:
• Canola oil is one of the healthier oil choices, but other oils/fats may be substituted.
• It is healthier to reduce salt intake. If you are using broth or stock, use an unsalted type if possible.
Adapted from – https://www.eatingwell.com/recipe/275486/skillet-pork-chops-with-peas-carrots-pearl-onions/
Prepared by Alaska Heart and Diabetes Coalition. Revised by Heather McMillion, MS, RD, LD, CDCES, YKHC Diabetes and Prevention Department.
