Updates, updates!

Hello bloggers,

Here is a quick update on Red month events before I get into some real heart health stuff.
In the Iron Heart Duathlon, we've got two participants who are already finished with the course, and four others who have completed at least one portion (the run or the bike)! Keep up the good work!

We've still got openings for the FREE First Aid and CPR class through Sidney Health Center and the Richland County Ambulance Service! Call 488-2510 to register.

I'll be sitting at the Sidney v. Williston game this Saturday at 9AM with heart health trivia and PRIZES! Be sure to stop by to win and pick up a button!

Jock Stop t-shirts are IN! They're selling for $18 and are available all month. Check out the picture on our Flickr site! All other red merchandise is 10% off all month long!

Facts on Fats
So last week we went over all the things that cause plaque to build up. One of those things was fats. Fats are obtained from the foods you eat- some are "good", some are bad. Either way, you need fats in your body to burn up for energy and you need some (key word: some) fats to cushion your organs and things like that. Excess fats, however, are bad news. We typically get extra fats from eating high-fat foods like baked goods, french fries, etc.- all the things that taste really good! But thanks to Judy Johnson of Richland County Extension Office, I've got a bunch of ideas for making your favorite recipes lower in fat- and heart healthier!- without ruining the taste!

• Instead of: Heavy cream 
• In soups or casseroles, try: evaporated skim milk
• In baking, try: light cream or half and half

• Instead of: 1 cup chocolate chips
• In baking, try: 1.2 cup Mini chocolate chips (and go dark for an extra heart health benefit!)

• Instead of: butter
• In sauteing, try: healthful oils like olive oil or canola oil. 
• In cooking vegetables, try: cooking in reduced-sodium chicken or vegetable broth. My host mom in Switzerland always cooked in just a touch of vegetable broth, and it really brought out the flavor!

• Instead of: 73-80% lean hamburger meat
• Try: switching to extra-lean (greater than 91% lean- you should find this number on the label of your beef. If you can't find it, ask your  butcher).

• Instead of: adding sour cream to recipes
• Try: nonfat plain yogurt. You'll cut close to 40 grams of fat! Wow!

• Instead of: baking with oils
• Try: using applesauce in the same volume. Sounds weird, but it will keep your baked good moist.

Here's a really crazy one: I know I promised that I would be respectful of the lifestyle here, and I know you guys are really meat-and-potatoes people, but bear with me just this once...

• Instead of: making mashed potatoes
• Try: mashed cauliflower. Boil the cauliflower and mix it up the same way you would make your favorite mashed potato recipe. Just try it! Trust me on this one! Besides, what else are you really going to do with all the leftover cauliflower from the veggie trays?

That's all for now, R.C. Happy cooking!

From my heart to yours,
Red in Richland County