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Home >> 2008: ARNG Lighten Up!© >> Lighten Up! This Week: May 12, 2008

Lighten Up! This Week: May 12, 2008

Weekly News Update
May is Blood Pressure Awareness Month!
Are you one of 30,000 Army National Guard Soldiers with high blood pressure and don't know it?1 If you are, then you may be harboring a SILENT KILLER. Have your blood pressure checked regularly. Learn vital information about blood pressure and heart disease in the Decade of Health "Get Cuffed!" ® toolkit.


Heart-e-Recipe: Vegetarian Spaghetti Sauce2
Try this recipe with whole grain pasta for a hearty, heart-healthy meal!

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
11/4 cups zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste*
2 medium tomatoes, chopped
1 cup water
  1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
  2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Makes 6 servings
Serving Size: 3/4 cup
Per Serving:
Calories
Total Fat
Saturated Fat
Cholesterol
Sodium
Protein
Carbohydrate
Calcium
Magnesium
Potassium
Fiber 		105
5 g
1 g
0 mg
479 mg
3 g
15 g
49 mg
35 mg
686 mg
4 g
* To reduce sodium, use a 6-oz can of low-sodium tomato paste. New sodium content for each serving is 253 mg.


Food for Thought: Is it a "Portion" or a "Serving"?
  • A "portion" can be thought of as the amount of a specific food you choose to eat for dinner, snack, or other eating occasion. Portions, of course can be bigger or smaller than the recommended food servings.
  • A "serving" is a unit of measure used to describe the amount of food recommended from each food group. It is the amount of food listed on the Nutrition Facts panel on packaged food or the amount of food recommended in the Food Guide Pyramid and the Dietary Guidelines for Americans.3


Stress-Buster:
Learn to manage stress. Stress is a normal part of living. Try these to help cope with all kinds of stress.
  1. Take time to relax.
  2. Talk with a friend.
  3. Learn to keep a positive outlook.4


Learn the Terms!
Check out this Weight Glossary on the Weight-control Information Network (WIN).
Click here for A through L.
Click here for M through Z.


1 Estimate based on National statistics noting that approximately 30% of the US population has high blood pressure, and within that group 30% of them are unaware that they have high blood pressure.

2 Source: National Heart, Lung, Blood Institute website, www.nhlbi.nih.gov
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html

3 Source: National Heart, Lung, Blood Institute website, www.nhlbi.nih.gov
http://hp2010.nhlbihin.net/portion/keep.htm

4 Source: Centers for Disease Control website, www.cdc.gov
http://www.cdc.gov/nasd/docs/d000001-d000100/d000011/d000011.html

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