BE WELL – The Fourth Pillar of AHA’s Healthy for Good Campaign

By Registered Dietitian Kay Macinnis

 

Plus a recipe for a healthy Chicken Fajita Bowl.

Be Well!  Sounds good just saying it! This is the 4^th pillar of the American Heart Association’s Healthy for Good campaign, and just as important to incorporate for a healthy lifestyle.  Seems like we have not been doing a good job balancing the mind, body, spirit relationship.  Being healthy includes a balance between all three of these components.  The “Be Well” lingo from the AHA “includes getting enough sleep, practicing mindfulness, managing stress, keeping mind and body fit, connecting socially and more”. Here are the tips and hacks they encourage to “Be Well”.

• Learn to relax- practice deep breathing techniques throughout the day, pick up a meditative hobby like walking, painting, gardening, go to yoga, tai chi or do a guided meditation with an instructor. Take preventative measures to avoid stress.
• Make sure you get rest when you sleep-great way to re-charge your batteries.  Most of us need at least 7 hours of sleep/night.  Practice good sleep habits by limiting the amount of caffeine before bed, establish a bedtime.
• Clear your mind with activity-focus on an activity and let the clutter in your mind fade.
• Add balance with mindful mediation-Take a break from your busy day and lists to add a few minutes of calm.
• Kick stress to the curb-remember it is our response to the stress that causes the problem, learn positive coping techniques and use them often.
• Make self-care a priority! Take time out for you.
• Rest and relation…vacation is all you ever need.
• Take it slow and easy-take a step back when things get crazy!

Okay, so now that we are all mindful and relaxed what do we eat that is healthy??? Time to pull out The New American Heart Association Cookbook and find something yummy and healthy!
This is one that I really enjoy….easy and healthy. No stress about eating something high in calories, fat, sugar and salt. Now it’s time to relax and do some yoga!

Chicken Fajita Bowls

Ingredients

1 c uncooked instant brown rice

1 tsp canola oil

1 large onion, thinly sliced

1 large green bell pepper, thinly sliced

4 cooked chicken breast halves, thinly sliced

1 cup frozen whole corn

1 15.5 ounce can no-salt-added black beans, rinsed and drained

1 14.5-ounce can no-salt-added diced tomatoes

½ c salsa

½ small avocado, diced

1/3 c chopped fresh cilantro

1 medium lime, cut into 4 wedges

Preparation

Prepare the rice using the package directions, omitting the salt and margarine. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.  Cook the onion and bell pepper for 5 minutes, or until the onion is slightly brown, stirring constantly.  Stir in the chicken Cook for 2 to 3 minutes or until heated through. Stir in the corn.  Cook for 1-2 minutes, or until heated.

Put the rice in bowls.  Place the chicken and vegetables on the rice.  Top with the beans, tomatoes, salsa and avocado.  Sprinkle with cilantro.  Serve with lime wedges.

 ** Use other toppings such as cheese and sour cream sparingly. **

Nutrition information: 458 calories, 9 gr fat, 73 mg cholesterol, 279 mg sodium, 50 g carbohydrate, 27 gr protein

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

 – a Kay MacInnis fan and Providence Cooks! regular.