Heart smart in Somers Point

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Volunteers provide tips for a healthy heart at Shore Medical Center Friday, Feb. 7, Go Red for Women Day sponsored by the American Heart Association. Volunteers provide tips for a healthy heart at Shore Medical Center Friday, Feb. 7, Go Red for Women Day sponsored by the American Heart Association.

SOMERS POINT—Employees and volunteers were decked out in red Friday, Feb. 7 at Shore Medical Center in support of National Heart Month and Go Red for Women day. Stations set up in the lobby checked the numbers; cholesterol, blood pressure, blood sugar along with stroke assessments.

Nurse Chris Kozmor of Linwood, the director of the cardiac and pulmonary rehab center at Shore said the annual Heart Day is to help everyone recognize risk factors. “For women especially, we know they put others before themselves. We want them to pay attention to their numbers, their family history and know about a healthy lifestyle,” said Kozmor.

Pat Miller of Somers Point works in plant operations at Shore but Friday morning Miller was wearing her volunteer hat. She is a 17-year survivor of a massive heart attack. “I was young, skinny as a rail, exercised all the time, taught aerobics; I did not know I had a problem. I went to the doctors; they told me the pain in my arm was carpal tunnel,” Miller said.

She was airlifted from Shore to the University of Pennsylvania where she underwent a bypass that saved her life. Now 17 years later Miller encourages others to know the warning signs of heart problems, to look into their family history and live a healthier lifestyle. “I don’t want others to have to go through what I did and I don’t want their families to go through it. It was traumatic for my family as well.”

Miller speaks to groups on women’s heart health, is active with the American Heart Association and the Heart Walk in Ocean City. “No one promises you tomorrow, so take care of yourself,” Miller added.

Know your numbers; The total cholesterol (a fatty substance in the blood) is made up of three components; HDL, which is the “good” cholesterol, LDL, the “bad” cholesterol and triglycerides, a type of fat in the blood. Ideally, according to the Preventative Cardiovascular Nurses Association the total cholesterol should be less than 200. The HDL number should above 40 for men and above 50 for women. The LDL should be less than 100 and triglycerides should be under 150.

Miller said a good start to a healthier lifestyle begins at home with an exercise plan that works for you and healthier cooking.

Heart healthy recipes

Easy oven baked chicken breast

Prep 10 min. / Cook time 25-30 min.

Ingredients

Cooking spray

4 boneless, skinless chicken breast halves (about 4 oz. each) visible fat removed

1/3 cup fat free Italian or balsamic vinaigrette dressing

Prep

Preheat oven to 350 degree and lightly spray a 9 x 13 baking dish.

Place chicken breast halves in dish and spoon half the dressing evenly over the chicken and flip and drizzle the remaining dressing evenly over the chicken.

Bake uncovered at 350 for 25-30 min until chicken is tender and no longer pink.

Tip: allow the chicken to stand 10 minutes before slicing.

Microwave Steamed squash

Prep time 10 minutes and cook time is 7 minutes.

Ingredients

3 medium squash (any combination of zucchini or yellow squash)

1 small tomato

1 tsp Italian seasoning

3 Tbl.water

Prep

Wash squash and tomato; remove ends of squash with a knife. Slice squash crosswise in ¼” thick slices and dice tomato.

Add water to a microwave-safe covered dish. Add squash and tomato and sprinkle with Italian seasoning.

Microwave, covered on high 5-7 minutes until vegetables reach desired softness.

Serves 4

Per serving the chicken and steamed squash is 172 calories, 3.5 g of fat


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