WINNING RECIPES FOR
HEART HEALTH HOW TO EAT HEALTHY AND HAVE FUN AT A SUPER BOWL PARTY
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f you’re watching the Super Bowl with friends and family, chances are that food is an important aspect of the celebration—and that’s absolutely fine, according to Jennifer Glavasich, MS, RD, Clinical Nutrition Manager at Clara Maass Medical Center (CMMC). “Eating is a big part of many get-togethers. However, that doesn’t mean we have to eat too much, or eat only high-fat, high-salt foods,” she says. “Heart-healthy foods can be very satisfying—and you’ll feel much better after you eat them.” Does that mean you have to miss out on that special cheesy dip your aunt makes, or any other celebration food that you love? “You don’t want to deprive yourself,” Glavasich says. “Go ahead and have a scoop of it, just not scoop after scoop after scoop.” CMMC’s registered dietitians teach strategies that allow people to be more mindful of what they’re eating. “We talk about preparing yourself mentally and making a plan before going to a party,” she says. “We talk about learning the physical cues of hunger—such as your stomach growling and having low energy—and eating only when you’re physically hungry, not because you’re feeling bored or sad.” They also recommend small changes over time, which are more likely to become habits. “A healthy diet and lifestyle are your best weapons to fight cardiovascular disease, and it’s not as hard as you think,” says Fadi Chaaban, MD, Director and Chief of Cardiology at CMMC and a member of RWJBarnabas Health Medical Group. “When patients start eating in a heart-healthy way, they lose weight, their blood sugar is under control and they have more energy. They also experience more endorphins, the feel-good hormone.” “Our patients tell us they’re much happier,” Glavasich says. “That’s our goal!” FADI CHAABAN, MD
WHY THESE RECIPES ARE HEART-HEALTHY GAME DAY CINCINNATI CHILI • L ean ground turkey replaces ground beef to cut down on saturated fat and help lower blood cholesterol. •U nsweetened cocoa powder enhances flavor and also has antioxidants to reduce inflammation, improve blood flow and lower blood pressure. •C innamon gives depth of flavor and can lower blood pressure and “bad” LDL cholesterol.
ZUCCHINI SKINS •Z ucchini is full of nutrients. including vitamins A and C, potassium and folate. Eating the skins helps to get more fiber in the diet, which helps keep arteries healthy and control blood sugar. •S ubstituting Greek yogurt for sour cream cuts down on sodium and packs more protein into each bite to help you feel full quicker.
BUFFALO CAULIFLOWER BITES WITH GREEK YOGURT RANCH DIP •C auliflower is a cruciferous vegetable packed with heart-healthy carotenoid and flavonoid antioxidants. •C auliflower is high in fiber (3 grams in each cup) to help promote healthy blood vessels and arteries. •Y ogurt has been linked to lowering blood pressure and cholesterol levels.
To learn about nutrition counseling at Clara Maass Medical Center, call 973.450.2000 or visit www.rwjbh.org/claramaass. To connect with a top cardiovascular specialist at Clara Maass Medical Center, visit www.rwjbh.org/heart. Healthy Together
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