Important Information:
Scheduling
(843) 792-7984
Main Office
(843) 792-4717
www.musckids.org/heart/health
Heart Health
Keep in touch and stay on track!!
January
Newsletter
Heart Health Wishes you a Happy New Year!
Make your New Year count!
“Small steps over time produce long and LASTING results.”
--Anonymous
The start of a new year is an exciting time for a fresh start! Our motivation is strong
and our expectations are high for succeeding in our health goals.
How can you bottle up this energy to keep it going throughout the year?
First, make a list of all your motivating reasons for making healthy choices. Continually remind
yourself of all these benefits. Then when you make a mistake, don’t lose hope or give up. Review
your list and get back on track right away and you’ll see success the whole year long!
How do I know what certain cooking terms on recipes mean?
The culinary world has its own language that can be difficult to translate at times. Here is a list of
common cooking terms and techniques and what they mean. Use these to navigate new recipes and
learn new skills for happy, healthy, and delicious cooking! You’ll be a master chef in no time!
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Braise: to simmer over low heat in liquid-water, broth or even fruit juice in a covered pot for a lengthy time.
Broil: to cook with direct heat, usually under a heating element in the oven
Dice: To cut food into very small (1/8 -to 1/4-inch) cubes
Chop: To cut food into bite-size pieces using a knife or a food processor
Grill: to cook with heat directly over hot coals or another heat source
Poach: to cook gently in liquid, just below boiling
Reduce: To thicken a liquid and concentrate its flavor by boiling
Roast: to cook uncovered with dry heat in the oven
Sauté: to cook quickly in a small amount of oil, stirring so the food browns evenly
Simmer: to cook slowly in liquid, just below boiling
Steam: to cook with steam heat over (not in) boiling water, or wrapped in foil or leaf (lettuce or banana leaves)
packets over boiling water or on a grill
Stew: to cook in liquid, such as water, juice, broth or stock, in a tightly covered pot over low heat
Sear: To brown the surface of meat by quick-cooking over high heat in order to seal in the meat's juices
Steam: To cook food on a rack or in a steamer set over boiling or simmering water in a covered pan
Stew: To cook covered over low heat in a liquid
Stir-fry: To quickly cook small pieces of food over high heat, stirring constantly
Group Session Schedule
All Group Sessions begin at 5:00 pm.
January 5th: Relax and Recharge
The stress of the holiday season can be draining. Come
learn stress management strategies to start the New Year
off right!
January 12th: Gearing up for the New Year
Make your New Year’s Resolutions into realistic goals and
learn how to maintain momentum and motivation all
throughout the year.
January 19th: Meal Makeovers
Come learn some tips for how to “make-over” some of
your favorite recipes and how to create a healthy
balanced meal.
January 26th: Nutrition Game Night
Have tons of fun, learn a lot, and win prizes! Nutrition &
wellness games for all ages (parents, too!)
Group sessions are Thursdays from 5-6pm at Miller Motte
Technical College (8085 Rivers Ave.) in North Charleston in
Room 230.
Congrats to our December
gift card winners!
Come to group sessions this
month for YOUR chance to
win a $25 Target gift card
(you earn a raffle ticket at
each group session and
drawings are the last session
of the month—the more you
come, the more chances you
have to win).
Healthy Hoppin’ John
Ingredients (serves 4):
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1 tablespoon olive oil
1 medium onion, chopped
1 small red bell pepper, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 14-ounce can low-sodium vegetable broth
1 cup quick-cooking brown rice
1 tablespoon chopped fresh thyme or 1 teaspoon
dried
2 teaspoons lemon juice
¼ teaspoon crushed red pepper
¼ teaspoon salt
2 15-ounce cans black-eyed peas, rinsed
Directions:
Heat oil in a large nonstick skillet over medium heat.
Add onion, bell pepper and celery. Cook until the
vegetables soften, 3 to 4 minutes. Add garlic and cook
1 minute. Add broth, rice, thyme, lemon juice, crushed
red pepper and salt; bring to a boil. Reduce heat, cover
and simmer until the rice is done, 15 to 20 minutes.
Remove from the heat and stir in black-eyed peas.
Cover and let stand for 5 minutes. Serve hot.
Serving Size: 1 ½ cup
Nutrition Facts (per serving):
Calories: 316
Fat: 5g
Sat Fat: 1g
Carbohydrates: 57g
Protein: 12g
Fiber: 8g
January Fitness Sessions
Canceled sessions
January 2, January 14
As of Jan 3rd: Normal hours (5-6pm and 6-7pm weekdays
and 9-10am or 10-11am on Saturdays)
*Sessions must be scheduled a week in advance*
Please email [email protected] to sign up!
(If you don’t have access to email, please call us at
843-792-4717)
Keep in touch with us through Social Media.
We will be posting updates and tips!
Just remember to limit your screen time to no
more than 2 hours per day. This includes
computer time, phone, TV, movies, video games.
Facebook.com/ MUSCkidsHeartHealth