February is…

Heart Health Month!

You’ve heard it time and time again: Eating fish can help keep your heart healthy.  Why?  Because fish, especially fatty fish such as salmon and herring, contain Omega 3 unsaturated fatty acids.  According to the Mayo Clinic, eating 1 or more servings of fish per week can reduce your risk of heart disease later in life.  Research has shown that when seafood is substituted for meat (which contains more saturated fat), cholesterol levels can decrease. Omega 3s can lower inflammation in the body. You can read more about it here: http://www.mayoclinic.com/health/omega-3/HB00087

Combine regular exercise with a balanced diet that includes 1-2 servings of fish per week and you’re on your way to a heart healthy lifestyle!

Try this recipe from http://www.health.com:

Baja Fish Tacos


  • Cooking spray
  • 3/4 lb mahi mahi or other firm white fish fillets
  • 2 tsp fajita seasoning
  • 2 cupspresliced green cabbage (about 6 ounces)
  • 1 T fresh lime juice
  • 1/2 tsp salt
  • 3 T chopped fresh cilantro
  • 8 (6-inch) corn tortillas
  • 2 1/2 T reduced-fat sour cream, divided (optional)
  • 1/2 avocado, pitted and diced
  • Bottled salsa


1. Lightly spray grill rack with nonstick cooking spray, and preheat grill.

2. Sprinkle both sides of fish with fajita seasoning, gently pressing into flesh. Grill fish 3-4 minutes on each side or until fish flakes easily when tested with a fork. Flake into pieces with a fork; keep warm.

3. In a small bowl, mix together cabbage, lime juice, salt, and cilantro.

4. Wrap the tortillas in paper towels, and microwave 1 minute on HIGH or until they’re warm.

5. Place taco ingredients on the table for assembly. Spread each tortilla with 1 teaspoon of sour cream, if desired, and top with fish, cabbage mixture, and avocado. Serve with salsa on the side.


How will you be good to your heart this month?

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