Heart Health

February 12, 2013

The heart is an amazing muscle, yet sadly we seem to ignore it and treat it poorly.  Without even asking it our heart preforms these really amazing activities:

  1. Every day your heart beats about 100,000 times
  2. Although it’s no bigger than your fist it pumps about 2,000 gallons of blood through your body.
  3. Your heart has the mighty job of keeping blood flowing through the 60,000 miles of blood vessels that feed your organs and tissues.


The National Health and Nutrition Examination Survey is conducted by the CDC periodically among a nationally representative sample of Americans to track health issues. The report is based on an analysis of three different surveys of adolescents aged 12 to 19 between 2003 and 2008, including a sampling intended to accurately represent minorities. The children in the study included 4,157 kids aged 12 to 17.

The toughest measure to hit was healthy diet. Not one adolescent reported meeting recommended targets on five different nutrition categories: at least 4½ servings of fruits and vegetables a day; three whole-grain servings a day; two or more servings of fish a week; less than 1,500 milligrams of sodium daily; and less than 36 ounces of sugar-sweetened drinks a week.

In fact, only about 20% of the adolescents met recommendations on two or three of the nutrition factors.

For exercise, 50% of boys and 60% of girls didn’t regularly exercise for more than 60 minutes a day, the optimal target for children. Between 10% and 20% reported getting no exercise. About 30% to 45% had less-than-ideal cholesterol, while about one-third were either overweight or obese.

It is important to make healthy family choices at a young age. Try this simple and easy oatmeal recipe and eat it as breakfast, a snack or dessert!

Personalized   Sized   Oatmeal   Cups



  1. 2 eggs
  2. 1 teaspoon vanilla extract
  3. 2 cups applesauce, unsweetened
  4. 1 banana, mashed
  5. 1 1/2 teaspoons stevia powder or 1/2 cup honey
  6. 5 cups, Old Fashioned rolled oats
  7. 1/4 cup flaxseed meal
  8. 1 tablespoon ground cinnamon
  9. 3 teaspoon baking powder
  10. 1 teaspoon salt
  11. 2 3/4 cups milk (I used 1%)
  12. Optional toppings: raisins, walnuts, chocolate chips



  1. Preheat oven to 350 degrees.
  2. Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.
  3. Add in oats, flax, cinnamon, baking   powder, salt and mix well with wet ingredients.
  4. Finally pour in milk and combine.
  5. Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.
  6. If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.


Bake 30 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags.

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