American Heart Month. In this Isssue! February 2014

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1 Since 2004 Free Newsletter Open Mon-Sat 8AM -7PM February 2014 In this Isssue! Page 2 Page 3 Page 4 Page 5 Page 6 Stepping Up to Improve Your Cardiovascular Health! Health Study News- Fiber and Your Heart Health Study Newscontinued An Apple a Day Might Really Keep the Doctor Away! Bulk Tip of the Month What We re Loving Right Now Recipe of the Month American Heart Month This month is National Heart Month so our focus will be solely on that topic. With about 600,000 people in the United States dying of heart disease every year (equating to 1 in every 4 deaths according to the CDC) we feel this is an important topic that plagues us in the United States. Who is at risk for heart disease? Individuals who smoke, have high blood pressure, high LDL cholesterol, are diabetic, overweight, do not get much physical activity or have excessive alcohol use. What warning signs or symptoms can I look for? You may experience chest pain or discomfort, shortness of breath, nausea, lightheadedness, or upper body discomfort. If you experience any of these symptoms we suggest seeing a healthcare professional immediately. The CDC states that about 47% of sudden cardiac deaths occur outside of a hospital. This being said, it shows that many individuals do not act quickly enough on early warning signs. We love hearing from you! Please feel free to submit your question in-store or us at customerservice@bloomnaturally.com.

2 Issue 6, February 2014 Stepping up to Improve your Cardiovascular Health As you look to improve your cardiovascular health, you might be asking what can you do? There are of course the basics such as eliminating unhealthy fats, eating whole foods, and daily physical activity. It is important to remember that your cardiovascular system is also affected by stress and emotional health so reducing your sources of stress is important. Healthy Fats great for cooking with while sesame and coconut oil are good for salad dressings. Make sure to avoid any oils that are sources from GMO crops such as soybeans, corn, canola, etc. Eliminating Sugar High blood glucose levels are a risk for heart disease and stroke. Some recent research suggests that blood glucose levels should be considered in the same way as cholesterol levels or blood pressure Olive oil and rice bran oil are Foods that Fuel your Heart -Cayenne has been used to improve heart health for years. Cayenne tea is even effective for improving poor circulation. To make cayenne tea; add a small amount of cayenne to hot water then add in a dash of lemon and honey if desired. -Salmon is rich in omega-3 fatty acids which are excellent for heart health. We highly recommend trying our wild caught Wild for Salmon by just baking it plain and putting it on top of a salad or grilling it with a yummy rub. -Ground flaxseeds are high in omega-3 fatty acids, fiber, and phytoestrogens. They can easily be put in muffins, breads, oatmeal, and yogurt. -Asparagus is contains betacarotene, lutein, B-complex vitamins, folate, and fiber. Asparagus is delicious grilled or broiled in the oven you can even drizzle a small portion of olive oil over it and add some of your favorite spices! -Cantalope is high in alpha and beta-carotene, lutein, Bcomplex vitamins, C vitamins, folate, potassium, and fiber. -Black Beans are high in Bcomplex vitamins, magnesium, omega-3 fatty acids, calcium and soluble fiber. They are an excellent addition to soup or salads. 2

3 Issue 6, February 2014 Health Study News Fiber and Your Heart! By increasing your intake of fiber in your diet you can lower your risk for heart disease. A study performed by Diane Threapleton at the School of Food Science and Nutrition at the University of Leeds analyzed data from the United States, Australia, Europe and Japan to assess different types of fiber intake. She looked at insoluble fiber and soluble fiber, along with two categories of heart disease (one category being coronary heart disease and the other being cardiovascular disease). The study found that consumption of soluble fiber (found in legumes, oats, nuts, and barley) leads to a greater reduction in cardiovascular disease risk than coronary heart disease risk. For every additional 7 grams of fiber per day consumed there was a significantly lower risk of both types of disease. The recommendation for fiber intake ranges from 20 to 38 grams per day. What foods can I eat to get an extra 7 grams of fiber in my daily diet? -1 ½ cups of cooked oatmeal (7 grams) - 1 ¼ cups of shredded wheat cereal (8 grams) - 1 large pear (8 grams) - 1 cup of raspberries (7.5 grams) How can I determine the fiber in the packaged foods I am eating? Easy! They print it right on the label simply look for Dietary Fiber to see how many grams are in the food you are eating. How much fiber should I be getting in my diet? The RDAs for fiber for healthy adults are 38gm/day for males years old and 25gm/day for females years old. Males age 51 years and older need 30gm/day of fiber while females age 51 years and older need 21 3

4 gm/day. As you will notice the RDA for fiber will decrease with your age. The average American only eats roughly about 15 grams per day of fiber, not nearly the RDA. What if I consume too much dietary fiber? At very high intakes, fiber can combine with certain vitamins and minerals and make them unavailable to the body by chelation. Fiber also carries water out of the body so if you are not consuming a sufficient amount of water you could become dehydrated. What happens if I don t consume enough dietary fiber? Most commonly you will experience constipation. If you discover that you fiber intake is too low it is best to gradually increase your intake over several weeks to prevent any gastrointestional discomfort Issue 6, February 2014 Join us on February 8 th from 4pm-7pm for a FREE wine, chocolate, and coffee tasting. -20% off ALL Fresh Roasted Coffee! -Assorted Chocolate Bars on Sale! An Apple a Day Might Really Keep the Doctor Away! If an apple a day was prescribed to adults aged 50 and over it would prevent or delay around 8,500 vascular deaths every year in the UK according to a statistic published by the British Medical Journal. The study did not suggest that those currently taking statins to stop their use of statins without a doctor s opinion. But, we certainly suggest eating more apples! To read more about the study visit: 4

5 What We re Loving Right Now Bloom Naturally Red Yeast Rice Red yeast rice is a substance that is extracted from rice that is fermented with a type of yeast. Some studies have shown that red yeast rice can significantly lower levels of total cholesterol and LDL cholesterol. Ask your healthcare professional before you start any new supplement regimen. Bulk Tip of the Month Issue 6, February 2014 One of the most valuable bulk tips I practice is cooking once and eating multiple times. Pick a day on the weekend and set aside an hour to prep your meals for the week. Meat Grill or bake your meat until it is almost fully cooked or cook it fully if you desire. If you choose to leave your meat a little under cooked you can marinate it or add whatever spices you desire on the day which you are going to eat it. Sauces and Bases You can freeze your favorite stocks, sauces, and bases in small containers or plastic baggies for a long period of time and still enjoy them with the fresh tasting ingredients. Spices You can always repurpose leftovers and give them a makeover with some of your own spice concoctions. One of my favorite spice mixtures is a homemade taco seasoning. It can be used for taco salads, taco dips, tacos, a rub for your meat of choice or just to spice up your meal. Homemade Taco Seasoning - 1 clove garlic, peeled - 1 teaspoon sea salt - 1 tablespoon chili powder - ¼ teaspoon red pepper flakes - ¼ teaspoon dried oregano - ½ teaspoon paprika - 1 ½ teaspoons ground cumin - 1 teaspoon ground black pepper Crush garlic with salt until it forms a paste. Stir in chili powder, red pepper flakes, oregano, paprika, cumin, and pepper in a bowl. 5

6 Issue 6, February 2014 Recipe of the Month Ingredients -1 pound dried black beans (2 cups) -2 tablespoons extra-virgin olive oil -2 medium onions, finely chopped, 1/3 cup reserved for garnish -1 red bell pepper, finely chopped -2 large stalks celery, chopped -1 jalapeño pepper, seeded and finely chopped -3 large cloves garlic, minced -1 tablespoon ground cumin -4 cups water -2 cups decaf brewed coffee -1 bay leaf -1 teaspoon salt, plus more if needed -6 tablespoons reduced-fat sour cream or plain Greek yogurt for garnish -Chopped fresh cilantro for garnish Ok, so it s still chilly outside and as much as we d like to Think Spring! we just can t yet. Our bodies are still craving those warm comfort foods. This heart healthy recipe is sure to not disappoint! Recipe courtesy of: althy/nutritioncenter/recipes/smoky-black- Bean-Soup_UCM_442537_Recipe.jsp Smoky Black Bean Soup Cooking Instructions Pick over beans; rinse well. Place in a large bowl with cold water to cover by 2 inches. Let soak for at least 6 hours or overnight. Drain. Heat oil in a pot or over medium-high heat. Add all but 1/3 cup of the onions, bell pepper, celery, jalapeño and garlic and cook, stirring frequently, until the vegetables are beginning to brown, 5 to 8 minutes. Add cumin and cook, stirring, 1 minute more. Add the beans, water, decaf coffee, and bay leaf; cover and bring to a boil, stirring occasionally. Skim off any foam that rises to the top, reduce the heat, cover and simmer until the beans are very tender, 1 1/4 to 1 1/2 hours. Remove the bay leaf. Stir in salt. Puree about half of the soup in a blender or food processor until fairly smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot and heat through. Bloom Naturally Columbia Blvd. Bloomsburg, PA