BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

  • Jenny Favret, MS, RD, LDN

Healthy Habits for a Happy Heart


Photo from Unsplash.com

February is nationally recognized as Heart Health Month. What a perfect time to focus on eating habits that help our heart to be at its healthy best! Fortunately there are a LOT of delicious ways to do this.

Food Tips to Make your Heart Smile throughout February and Beyond

Invite veggies to join more of your meals and snacks.

  • Try sliced with chili lime seasoning for between-meal crunching.

  • Toss with olive oil.Season as desired and roast in a 400 degree oven for 35 to 45 minutes, tossing occasionally to allow for even cooking.

  • Add fresh to pizza.

  • Replace the noodles in lasagna with layers of cooked

  • Grate stalks to use in a delicious coleslaw

Bring on the cold water fish… the ones that are rich in omega 3 fish oils.

This includes sardines, wild caught salmon, mackerel, trout and tuna.Canned salmon is a lower cost way to enjoy the health benefits of these tasty fish. Try making salmon patties, cooked in good-for-your-heart extra virgin olive oil.

Learn to love beans and lentils as a meal, side dish… or even as a snack!

Beans and lentils are bursting with soluble fiber and heart healthy nutrients including potassium and folate (a B-vitamin).

  • In addition to black bean soup and Southern style pintos, consider a quick meal of red lentils seasoned with an Indian spice blend (found at most grocery stores.)

  • Enjoy a side of black eyed peas mixed with a bit of salsa.

  • Roasted chick peas (garbanzo beans) are a delicious and filling snack.

Enjoy delicious real food snacks when hungry.

Replace heavily processed carb based treat items such as chips, veggie chips, cereal bars, cheese flavored crackers, etc. with actual foods that satisfy such as:

  • Crunchy carrots, radishes, celery and peppers to dip into humus.

  • Crispy apple slices with a spread of peanut butter or almond butter

  • Vanilla Greek yogurt, topped with sliced almonds and sprinkled with cinnamon.

  • Serving of whole oats. Add chopped nuts, cinnamon and grated apple.

Include enough of the healthy fats.

  • Stock up on extra virgin olive oil, avocado oil, flaxseed oil and canola oil to use in cooking and on salads.

  • Munch on nuts for a snack.

  • Find ways to add nuts to other foods such as salads, Greek yogurt and oatmeal.

  • Crunchy sliced almonds taste great on fish!

Enjoy a dessert of berries and a bit of dark chocolate.

This anti-oxidant rich combo is a deliciously sweet way to end the meal.

Lose the sugary drinks and refresh with water.

Studies have found that sugary drinks increase heart disease risk. Replace the liquid treats (soda, sports drinks, juices/ juice drinks, etc.) with WATER!

Celebrate Healthy Hearts!


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