High Blood Pressure and the DASH Diet

S h a w A F B

Health and Wellness

February High Blood Pressure Education Month

V OLUME 5 ,ISSUE 2

FEBRUARY 2012

Mark Your

Calendar!

Shaw AFB

HAWC Programs and

Activities for February

1 February

Running 101 (0900-1000)

Strength 101 (1000-1100)

PTL Recertification

(1100-1130)

1 February

Tobacco Cessation Class

Part 1

(1500-1600)

3 February

MDG Training Day

HAWC Closed

(0730-1630hrs)

7,16, &, 22 February

Healthy Weight 101

(1000)

15 February

Tobacco Cessation Class

Part 2

(1500-1600)

14 & 28 February

BE WELL (1300/0800)

Bldg 396

27 February

Stress Management

Did you Know?

Shaw AFB Health and Wellness Center offers free assistance to smokers/dippers who want to be tobacco free! This program is available to all active duty, retirees and dependants. For more information, visit or call the HAWC 895-1216. No appointment needed.

Shaw Biggest Loser Weekly Activities

03 Feb– Diet Myths Debunked

10 Feb– Stress Management

17 Feb– Commissary Challenge

24 Feb– Final Weigh in &

Biggest Loser Dash

High Blood Pressure: The Silent

Killer

One third of people with high blood pres-

sure don’t even know they have it. You

can’t see or feel high blood pressure. But it

is a serious disease. That’s why it is called

the ―Silent Killer.‖

High blood pressure is also called

―hypertension‖. Whatever you call it, it

means you heart is working too hard. This

puts a strain on both the heart and the arter-

ies

You can often prevent high blood pressure

if you don’t already have it and if you have

high blood pressure you can control it.

Know your blood pressure numbers: The

only way to know your blood pressure is to

measure it.

Normal is: 119/79 or below

Pre-Hypertension is: 121-139/80-89

Hypertension is: 140/90 or higher

But What can you do?

Lifestyle changes can help tremendously.

This includes eating healthier, exercising,

losing weight (if needed), and quitting

smoking.

Lower You Blood Pressure.

There’s a lot you can do to control your

blood pressure. Start by getting a handle on

these blood pressure risks:

Being overweight

Eating too much salt

Smoking

Stress

Drinking alcohol

Lack of exercise

Courtesy of: The Whole You: Quick read

Brochures/Watching your Blood Pressure

Places to check your blood

pressure for free:

Pharmacies and drugstores (some)

Fire Stations (some)

Shopping Malls

Blood Banks

Page 2 Volume 5,Issue 2

Nutrition Corner

Shaw Exercise Physiologist Note...

Get your heart pumping this Valentine’s Day

This year, drop the sweets and get physical with your sweetie. Walk off into the sunset or enjoy a romantic stroll with that special some-one just as the sun is setting. Experts recommend walking at a pace where you

and your partner can converse without feeling out of breath.

Bike-ride tandem-style. Whether along the coast or through the park, tandem bike-riding is a fun and effec-tive aerobic activity. Biking not only allows you to get a great cardiovascular workout, but enables you to spend un-interrupted time with your companion.

Go dancing– from line to square, salsa to ballroom,

dancing is sure to get your heart racing.

Take a hike. Be sure to select a location with pleasant scenery that also offers an appropriate physical chal-lenge. Load a picnic basket with food, wine and a blan-ket. When selecting the food, think "well-balanced."

Article Courtesy of the American Council on

Exercise

Measures en-tire body com-position

The entire process from start to finish, takes less than five minutes

Bod Pod uses air instead of water

Call the HAWC to schedule your appointment 895-1216

Ms. Penny Cook, Health Promotion Flight Chief—Ms. Janine Reinholtz, Registered Dietitian

TSgt Suzy Bright, Diet Therapy Technician— Mr. Lawrence Black, Fitness Specialist

(1000)

Paula Dean’s White Bean Chili

Recipe

2 Tbl Olive Oil

1 Tbl Garlic (miced)

3/4 cup Onion (diced)

1 pound skinless, boneless Chicken Breast (chopped)

1 Tbl ground Cumin

1 Tbl dried Oregano

1/2 tsp White Pepper

Pinch of Red Pepper Flakes

Salt and Black Pepper

1 pound Collard Greens (stemmed and roughly chopped—about 5 cups)

1 1/2 cups chopped Green Chiles (fresh or canned)

1 quart Low-Sodium Chicken Broth

2 15-ounce cans Navy Beans (drained and rinsed)

1/2 bunch Cilantro (chopped)

On Friday, February 3, 2012, Americans nationwide will wear red to show their support for women's heart disease awareness on National Wear Red Day®. This observance promotes the Red Dress symbol and provides an

opportunity for everyone to unite in this life-saving awareness movement by putting on a favorite red dress, shirt, tie, or Red Dress Pin.

http://www.nhlbi.nih.gov/educational/hearttruth/materials/wear-red-toolkit.htm

National Wear Red Day is a registered trademark of the U.S. Department of Health and Human Services and the American Heart Association.

National Wear Red Day The HAWC is available

for commander calls and

other events.

Email your suggestions to:

20AMDSHawc@shaw.af.mil

Directions: In a saucepan, heat the olive oil

over medium heat. Add the garlic and onion; cook for

2 to 3 minutes, until slightly softened. Add the

chicken, cumin, oregano, white pepper and red pepper

flakes. Season with salt and 1 to 2 teaspoons freshly

ground black pepper. Cook, stirring, until the chicken

is slightly browned, 3 to 4 minutes.

Add the collard greens and cook, stirring occasionally,

until they are slightly wilted, about 5 minutes. Add the

chilies and chicken broth and bring to a boil, stirring

occasionally.

Reduce the heat to medium-low; cook, stirring occa-

sionally, for approximately 20 minutes, until slightly

thickened. Stir in the beans and cook for another 10

minutes. Stir in the cilantro.

Transfer the chili to bowls and garnish with light sour

cream, chopped tomatoes and/or lime wedges, if de-

sired.

Per serving:

Calories 245; Fat 7 g (Sat. 1.5 g; Mono. 3.4 g; Poly. 1.3 g);

Cholesterol 38 mg; Sodium 755 mg; Carbohydrate 23.5 g;

Fiber 8 g; Protein 22 g