Everyone knows that the heart is a vital organ. Unfortunately, many people choose to ignore this simple, but important fact when deciding what foods to eat. Heart disease is extremely prevalent in today’s society and also plays a hand in thousands of deaths every day in this country. Today, let’s talk about five foods that are good for you, and good for your heart.
The first food is blueberries. Blueberries are delicious and easy to find. They may be purchased fresh or frozen from a local grocery store or from vendors at a farmer’s market. They are rich in antioxidants, which do a number of things. These antioxidants help to decrease the bad cholesterol, also known as LDL, that lines artery walls and may eventually cause stroke and heart disease. And, they also help to counteract the harmful effects of “free radicals” in the body that may contribute to certain diseases/disorders such as cancer. A one-cup serving per day of blueberries is sufficient.
The second food is salmon. This may be bought fresh or frozen. And, it can be cooked so many different ways, such as broiled, baked, or grilled. When purchasing salmon, try to avoid farm-raised fish. Farm raised fish is generally deemed not as safe as wild fish due to the pesticides found in the food that is given to farm raised fish. Salmon is considered heart healthy due to the increased levels of omega-3 fatty acids. Omega-3 fatty acids are thought to help decrease triglycerides in the body, which are thought to be one of the many factors causing heart disease. A 4 oz. serving of salmon twice a week is considered enough to receive the benefit of omega-3.
The third addition to a heart healthy diet is soy protein. Soy protein has so much to offer: vitamins, minerals, omega-3 fatty acids, and protein. It is considered a great replacement for red meats because it is low fat and high fiber. The American Heart Association recommends eating 1 oz. of soy protein a day. Soy protein is found in soybeans, soy milk, tofu, and much more.
Oatmeal is the fourth food. Good, old-fashioned oatmeal. It is simple, easy, and cheap. A half-cup serving of oatmeal is only around 130 calories, and contains about 5 grams of fiber. It is extremely low in fat. This combination helps to lower cholesterol and can aid in lowering body weight. The average adult should take in anywhere from 21 to 38 grams of dietary fiber a day. Actually, if a person wanted to, they could combine three of the five heart healthy foods listed here for a very healthy, hearty breakfast. One could combine a serving of fresh blueberries, a serving of vanilla soy protein, and a serving of oatmeal for a true heart healthy breakfast.
The fifth and final food is spinach. It is chock full of vitamins, minerals, antioxidants, and omega-3 fatty acids. Spinach is truly versatile. It may be eaten as a salad, or cooked as a side dish. Spinach is a great replacement for lettuce when making a salad or sandwich. This too, is easy to find and relatively inexpensive. It may be purchased frozen or fresh, depending on its use.
To conclude, a healthy heart is a happy heart. A happy heart is a healthier person. It is so easy to make minor changes to one’s diet, and mostly inexpensive. Soy protein, spinach, salmon, oatmeal, and blueberries are a wonderful edition to a heart healthy diet.
Robert Harden, fitness coach at Extremely-Fit, invites you to visit http://www.extremely-fit.com for more fitness and nutritional articles, like this one. For a great workout and nutrition program try ChaLEAN Extreme.
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27_not a fence or cultivated field was visible
Image by Jim Surkamp Hamilton Hatter’s Tense Charles Town, WV 1865-1867 - While the ruins are still smoking Transcript from Video youtu.be/YqCZlSMFVCs TRT: 26:58 With generous, community-minded support from American Public University System. (The sentiments in this production do not in any way reflect modern-day policies of APUS). More at apus.edu 1_Mother of thine stone fountains Mother of thine stone fountains; my heart goes back with the setting sun; my heart, my heart is in the mountains. (piano). 2_The “Most Excellent” Hamilton Hatter The “Most Excellent” Hamilton Hatter (1856-1942) Part 1 (music) 3_Once enslaved near Charlestown, Virginia Once enslaved near Charlestown, Virginia, Hamilton Hatter 4_seizes opportunities to learn and overcome seizes opportunities to learn and overcome. At one college he builds young minds and even its buildings - 5_then launches another college in his beloved West Virginia then launches another college in his beloved West Virginia again building minds and buildings. 6_Hatter’s descendant Joyceann Gray continues Hatter’s descendant Joyceann Gray continues: The third event that I’d like to share with you from the Hatter family history is about Hamilton Hatter. Hamilton is the son of Rebecca and Franklin Hatter and he was born in 1856. Hamilton was a very industrious young man and did everything he could in order to make money because his desire was to gain an education He learned to do house framing, make plows - he was very, very handy. (music) But first he had to overcome. 7_But first he had to overcome. Overcoming in Hamilton Hatter’s Charlestown, Va. - 1865 to 1867. But first he had to overcome. Overcoming in Hamilton Hatter’s Charlestown, Va. - 1865 to 1867. 8_His almost savage answers did not move me His almost savage answers did not move me; but all the while I looked with compassion at his fine young face, and that pendant idle sleeve. (music) 9_and I can rejoice now in the belief that THE SCHOOL WILL GO ON "and I can rejoice now in the belief that THE SCHOOL WILL GO ON!” (music) 10_The children were of both sexes, ranging from three to twenty years of age The children were of both sexes, ranging from three to twenty years of age, neatly and comfortably clad, well fed, healthy, and cheerful, 11_with an uncommon array of agreeable and intelligent countenances peering over the tops of the desks with an uncommon array of agreeable and intelligent countenances peering over the tops of the desks. (crickets, dog bark) 12_Northern journalist John Trowbridge came to Charlestown in the early summer of 1865 Northern journalist John Trowbridge came to Charlestown in the early summer of 1865, a war-worn town with its ruins and seething and 13_six months before Hatter’s school was opened there. six months before Hatter’s school was opened there. (train sound) Trowbridge arrived at Charlestown in about May, 1865 expecting nothing in particular. 14_He came by train from Harper’s Ferry (He came by train from Harper’s Ferry a hub of Federal army activity). (women wail) 15_Old and infirm African-Americans arrived there Old and infirm African-Americans arrived there along with women with children, some “cut loose” by their onetime owners and they sought medical help, food and shelter. (women wail crickets) 16_Able-bodied freedmen were in demand Able-bodied freedmen were in demand and they were paid well to get the corn and wheat planted). (train) 17_One morning I took the train up the Valley to Charlestown One morning I took the train up the Valley to Charlestown, distant from Harper's Ferry of eight miles. The railroad was still in the hands of the government. 18_There were military guards on the platform There were military guards on the platforms, and about an equal mixture of Loyalists and Rebels within the cars. 19_Furloughed soldiers, returning to their regiments Furloughed soldiers, returning to their regiments at Winchester or Staunton, occupied seats with 20_Confederate officers just out of their uniforms Confederate officers just out of their uniforms. The strong, dark, defiant, self-satisfied face typical of the second-rate “chivalry,” and the good-natured, 21_shrewd, inquisitive physiognomy of the Yankee speculator shrewd, inquisitive physiognomy of the Yankee speculator going to look at Southern lands, 22_were to be seen side by side, in curious contrast. were to be seen side by side, in curious contrast. There also rode the well-dressed 23_wealthy planter, who had been to Washington to solicit pardon for his treasonable acts wealthy planter, who had been to Washington to solicit pardon for his treasonable acts, and 24_the humble freedman returning to the home the humble freedman returning to the home from which he had been driven by violence.(train) 25_Mothers and daughters of the first families of Virginia Mothers and daughters of the first families of Virginia sat serene and uncomplaining in the atmosphere of mothers and daughters of late their slaves or their neighbors', but now citizens like themselves, free to go and come, and as dearly entitled to places in the government train as the proudest dames of the land. We passed through a region of country 26_stamped all over by the devastating heel of war stamped all over by the devastating heel of war. (raven) For miles 27_not a fence or cultivated field was visible not a fence or cultivated field was visible. 28_It is just like this all the way up the Shenandoah Valley, “It is just like this all the way up the Shenandoah Valley,” said a gentleman at my side, a Union man from Winchester. 29_The wealthiest people with us are now the poorest “The wealthiest people with us are now the poorest." Harper’s Magazine Writer and Illustrator 30_David Hunter Strother, whose wife came from Charlestown, wrote David Hunter Strother, whose wife came from Charlestown, wrote of just one such landowner who meets in a store a one-time slave of his: (banjo) 31_Not long ago a country gentleman and one of his old slaves met in a store Not long ago a country gentleman and one of his old slaves met in a store, where they had gone to transact some business and make purchases. They had parted in 1862, but recognized and greeted each other with the cordiality of ancient friendship, instinctively the while taking stock of each others appearance and deportment. The negro was hale, sleek, and well dressed, and in settling up a smart account which stood against him on the merchants books he showed a porte monnaie plethoric with the results of a summers steady work. The master’s heart was warmed at the evident prosperity of his old servant. (banjo) 32_He used to think him drunken, lazy, and tricky He used to think him drunken, lazy, and tricky, and had prophesied his ruin when left to his own devices. Unlike Jonah and most other prophets of evil, he was not embittered at the non-fulfillment of his predictions, but cordially invited Harry out to see the family and the old place. (banjo). The freedman’s observations had not been so satisfactory. The old master was roughly clad in ex-Confederate gray, faded, stained, threadbare, and frayed at the button-holes; his hair and beard grizzled to suit, and his face haggard and care-worn. His pocketbook resembled a dried North Carolina herring. In making his purchases he was scrutinizing and skimpy, and once 33_obscurely hinted at credit, which the shopkeeper failed to hear obscurely hinted at credit, which the shopkeeper failed to hear. (banjo) That afternoon 34_Harry walked out to the old place Harry walked out to the old place, and it saddened his heart to see it. The noble woodland that used to be so jealously preserved, (banjo) and was always teeming with possums and coons, had been hacked and haggled until it had nearly disappeared. 35_36_The barn was gone The barn was gone, and only some charred and blackened stumps indicated where it once stood. The house was paint-less and dilapidated, the enclosures broken, gates off their hinges, or rudely mended with rails or boards; the shade trees worm-eaten and dying at the top, the lawn and borders hirsute with weeds and suckers. (banjo) But still, as of yore, a 37_a hospitable smoke was pouring out of the kitchen chimney hospitable smoke was pouring out of the kitchen chimney, and the proprietor was ready with a cheerful and friendly welcome. 38_Harry respectfully dropped his hat Harry respectfully dropped his hat upon the porch floor, while he nervously fumbled for a package in his coat pocket. "I say, Mister Charles, do you still use tabaccy ?" (The negro now carefully abstains from the master and mistress in his address.) 39_Oh yes, Harry. And that reminds me here's a pound of tobacco "Oh yes, Harry. And that reminds me here's a pound of tobacco and a pipe I got for you in town. "Harry looked confounded, and then, shaking with deferential hilarity, 40_excavated a package of like character from his own pocket. excavated a package of like character from his own pocket. (banjo) Trowbridge continued: 41_I suggested that farms, under such circumstances, should be for sale at low rates. I suggested that farms, under such circumstances, should be for sale at low rates. "They should be; but 42_your Southern aristocrat is a monomaniac on the subject of owning land. your Southern aristocrat is a monomaniac on the subject of owning land. He will part with his acres about as willingly as he will part with his life. But everything is being revolutionized now. 43_Northern men and northern methods are coming into the Valley as sure as water runs down hill Northern men and northern methods are coming into the Valley as sure as water runs down hill. (train) 44_It is the greatest corn, wheat and grass country in the world It is the greatest corn, wheat and grass country in the world. The only objection to it is that 45_in spots the limestone crops out a good deal in spots the limestone crops out a good deal.” (train) At the end of a long hour's ride, 46_we arrived at Charles Town 47_interest to me as the place of John Brown's martyrdom we arrived at Charles Town, chiefly of interest to me as the place of John Brown's martyrdom. (music) 48_We alighted from the train on the edge of boundless unfenced fields 49_unfenced fields, into whose melancholy solitudes the desolate streets emptied themselves We alighted from the train on the edge of boundless unfenced fields, into whose melancholy solitudes the desolate streets emptied themselves - rivers to that ocean of weeds. The town resembled to my eye some unprotected female sitting, sorrowful on the wayside, 50_in tattered and faded apparel, with unkempt tresses fallen.jpg in tattered and faded apparel, with unkempt tresses fallen negligently about features which might once have been attractive. (music) 51_On the steps of a boarding house I found an acquaintance.jpg 52_whose countenance gleamed with pleasure “at sight,” as he said, “of a single loyal face in that nest of secession.jpg On the steps of a boarding house I found an acquaintance whose countenance gleamed with pleasure “at sight,” as he said, “of a single loyal face in that nest of secession.” 53_He had been two or three days in the place waiting for luggage which had been miscarried.jpg He had been two or three days in the place waiting for luggage which had been miscarried. While Jefferson County, West Virginia is still small, the sentiment toward secession throughout the County before the Civil War varied widely, with 54_the hotbed of secessionist sentiment in the area around Charlestown the hotbed of secessionist sentiment in the area around Charlestown and adjacent large farms. (mandolin) 55_They are all Rebels here - all rebels! “They are all Rebels here - all rebels!” he exclaimed as he took his cane and walked with me. “They are a pitiable poverty-stricken set, there is no money in the place, and scarcely anything to eat. 56_We have for breakfast salt-fish, fried potatoes and treason We have for breakfast salt-fish, fried potatoes and treason. Fried potatoes, treason, and salt-fish for dinner. At supper, the fare is slightly varied, and we have treason, salt-fish potatoes, and a little more treason. 57_My landlady' s daughter is Southern fire incarnate.jpg My landlady' s daughter is Southern fire incarnate; and she illustrates Southern politeness by abusing Northern people and the government from morning ‘till night, for my especial edification. Sometimes I venture to answer her, when she flies at me, figuratively speaking, like a cat. The women are not the only out-spoken Rebels, although they are the worst. 58_The men don’t hesitate to declare their sentiments The men don’t hesitate to declare their sentiments, in season and out of season.” (mandolin). My friend concluded with this figure: 59_The war feeling here is like a burning bush with a wet blanket wrapped around it “The war feeling here is like a burning bush with a wet blanket wrapped around it. Looked at from the outside, the fire seems quenched. But just peep under the blanket and there it is, all alive and eating, eating in. The wet blanket is the present government policy; and 60_every act of conciliation shown the Rebels every act of conciliation shown the Rebels is just letting in so much air to feed the fire.” (mandolin) 61_A short walk up into the center of town.jpg 62_John Browns trial andhanging became symbols to soldiers during the Civil War.jpg A short walk up into the center of the town took us to the scene of John Brown's trial. (music, gavel, wagon), 63_John Brown's body lies a mouldering in the grave.jpg Oh John Brown’s body lies a moulderin’ in the grave, While weep the sons of bondage whom he ventured all to save; But tho he lost his life while struggling for the slave, 64_his soul is marching on.jpg His soul is marching on. Glory, 65_Glory Glory hallelujah.jpg 66_John Brown Hanged.jpg glory, hallelujah (humming, drums)(eerie music) It was a consolation to see that 67_the jail had been laid in ashes.jpg the jail had been laid in ashes, and that the 68_court-house, where the mockery of justice was performed.jpg 69_a ruin abandoned to rats and toads court-house, where the mockery of justice was performed, was a ruin abandoned to rats and toads. (toads) Four mossy white brick pillars, still standing, supported a riddled roof, through which God’s blue sky and gracious sunshine smiled.(music) The main portion of the building had been literally torn to pieces. 70_In the floorless hall of justice.jpg In the floorless hall of justice, rank weeds were growing. Names of Union soldiers were scrawled along the wall. No torch had been applied to the wood-work, but the work of destruction had been 71_performed by hilarious soldier boys.jpg performed by the hands of (laughter) hilarious soldier-boys ripping up floors and pulling down laths and joists to the tune of “John Brown” - the swelling melody of the song and the accompaniment of crashing partitions, reminding the citizens who thought to have destroyed the old hero, that his soul was marching on. (eerie music,Glory, glory hallelujah). As we were taking comfort, reflecting how unexpectedly at last justice had been done at that court-house, (horse whinny,wagon) the townspeople passed on the sidewalk, 72_“daughters and sons of beauty,” for they were mostly a fine-looking, spirited class.jpg 73_a fine-looking, spirited class.jpg “daughters and sons of beauty,” for they were mostly a fine-looking, spirited class; one of whom, at a question which I put to him, stopped quite willingly and talked with us. I have seldom seen a handsome young face, a steadier eye, or more decided pose and aplomb, neither have I ever seen the outward garment of courtesy so plumply filled out with the spirit of arrogance. His brief replies spoken with a pleasant countenance, 74_yet with short, sharp downward inflections, and were like pistol shots.jpg yet with short, sharp downward inflections, and were like pistol shots. Very evidently the death of John Brown, and the war that came swooping down the old man's path to avenge him, and to accomplish the work wherein he failed, were not pleasing subjects to this young southern blood. 75_and no wonder his coat had an empty sleeve.jpg And no wonder. His coat had an empty sleeve. The arm which should have been there had been lost fighting against his country. His almost savage answers did not move me; but all the while 76_I looked with compassion at his fine young face I looked with compassion at his fine young face, and that pendant idle sleeve. (music) 77_He had fought against his country; his country had won; and he was of those who had lost 78_all they had been madly fighting for, and more, - prosperity, prestige and power.jpg He had fought against his country; his country had won; and he was of those who had lost, not arms and legs only, but all they had been madly fighting for, and more, - prosperity, prestige and power. 79_His beautiful South had been devastated.jpg 80_her soul drenched with the best blood His beautiful South was devastated, and her soil drenched with the best blood of her young men. Whether regarded as a crime or a virtue, (mandolin) the folly of making war upon the mighty North was now demonstrated, and 81_the despised Yankees had proved conquerors of the chivalry of the South.jpg 82_May well your thoughts be bitter the despised Yankees had proved conquerors of the chivalry of the South. “Well may your thoughts be bitter,” my heart said, as I thanked him for his information. (mandolin) To my surprise he seemed mollified, his answers losing their explosive quality and sharp downward inflection. He even seemed inclined to continue the conversation and as we passed we left him on the sidewalk looking after us wistfully, as if the spirit working within him had still no word to say different from any he had yet spoken. What his secret thoughts were, standing there with his dangling sleeve, it would be interesting to know. (mandolin) 83_Walking through the town we came to.jpg 84_Here we engaged a bright young colored girl.jpg Walking through town we came to other barren and open fields on the further side. Here we engaged a bright young colored girl to guide us to the spot where John Brown's gallows stood. (music) She led us into the wilderness of weeds waist-high to her as she tramped on, parting them before her with her hands. The country all around us lay utterly desolate without enclosures, and without cultivation. We seemed to be striking out into the rolling prairies of the West, except that these fields of ripening and fading weeds had not the summer freshness of the prairie-grass. A few scattering groves skirted them; and here and there a fenceless road drew its winding, dusty line away over the arid hills. 85_“This is about where it was,” said the girl “This is about where it was,” said the girl, after searching some time among the tall weeds. (music)
Germack Coffee Roasting Company at Detroit Eastern Market Photo by Michigan Municipal League
Image by Michigan Municipal League (MML) The Michigan Municipal League is doing a series of case studies or how-to reports about placemaking activities taking place throughout the Great Lakes State. The League recently completed an in-depth look at the state’s rapidly growing farmers market movement. In doing the study, the League visited about 40 of the 300-plus markets in Michigan. We have visited the state’s largest and most famous market many times – the Detroit Eastern Market – and decided to put the photos from all our visits in this single album. For all the markets visited, we took photos and are posting them here on flickr so that the world can see the important role that farmers markets can play in making vibrant communities. Feel free to use any of these photos, we just ask that credit be given like this: flickr photo/Michigan Municipal League, mml.org. You can view the farmers market case study at placemaking.mml.org. You can view all our how-to reports here: placemaking.mml.org/how-to/ Here are some details about this case study and what we found during our statewide farmers market tour in the summer of 2014: The 300-plus farmers markets that exist in Michigan come in all shapes and sizes. They’re in large urban centers and tiny villages. They pop up in parking lots, fields, roadsides, on main street and in permanent, historic structures. They sell traditional farmers market fare – corn, apples, maple syrup, potatoes, and pumpkins – and the unexpected – homemade spices, baby clothes, fresh-caught fish, jewelry, and even sea urchin. You can get your knives sharpened, your face painted and your groceries for the week. At a farmers market you can find old friends and meet new ones. And you can talk to the vendor who grew the melon or flowers you’re thinking about buying. Farmers markets can even help create a place for people to gather and revitalize a community and give an economic boost to existing businesses and inspire new merchants to open. In writing a how-to case study about Michigan Farmers Market for the Michigan Municipal League, I got the chance this summer to visit about 30 markets across our great state. I saw thousands of people pack into the new location for the Flint Farmers Market to great fanfare for its grand opening in downtown on June 21. I smelled the yummy salsa dish a woman was preparing for her church fundraiser at the Dansville Farmers Market. I saw a man holding a rooster in Birmingham, a robotics team in Grand Blanc, violinists performing in East Lansing and Traverse City, and Spanish mackerel on sale at the new Downtown Market in Grand Rapids. I’ve always enjoyed going to farmers markets but the sights and sounds I experienced in my market tour this summer were truly inspirational, exciting and simply fun. While I saw many successful markets, I did experience some that seemed to need a shot in the arm. I also attempted to go to a couple markets that I eventually learned are no longer in operation. So what makes one market flourish as another withers on the vine? The success or failure of a market can come down to three words: Relationships, relationships, relationships, said Dru Montri, director of the Michigan Farmers Market Association, an East Lansing-based non-profit organization that tracks and provides support to farmers markets throughout the state. Montri said the 320 farmers markets in their data base this year is a record high since the association formed and starting tracking farmers markets in 2006. While some close each year many more open. “Farmers markets are based on relationships,” Montri explained. “That’s the best thing about markets, and it can also be the most challenging aspect of markets. It’s relationships between farmers themselves, relationships between vendors and the market management, relationships between the market manager and sponsors and relationships between vendors and shoppers. All of those are very, very important. People love farmers markets because of that. People love going and talking to vendors about how things are grown.” But Montri said when relationships sour that can impact everything in a market. A successful market will have strong leaders who can forge good relationships on all levels. She suggests a market have a board of directors or advisory team to oversee it. Montri said the number of farmers markets in Michigan have doubled since 2006 for several reasons. Those reasons include an increase in consumer interest about where and how their food is made and processed; a growing awareness among community leaders about the value a farmers market can have in economic development and creating a sense of place and community in their town; and a desire by farmers and vendors in direct marketing options, which tend to be more profitable. She believes the number of markets will continue to grow for the foreseeable future, especially as more markets start to offer financial assistance programs to those in need, such as the acceptance of SNAP Bridge Cards and related services. “There is such a large number of consumers who haven’t even yet considered shopping at farmers markets,” Montri said. “As long as we have the potential to bring more people into farmers markets, we have the opportunity to expand the number of markets. As long as we are strategic about growth, we can avoid these saturation points. But, starting a market a mile away from an existing market on the same day of the week, for example, can cause over saturation.” This post and related case study was written by Matt Bach, director of media relations for the Michigan Municipal League. He can be reached at email@example.com.
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