Monday- Stair Step Monday    Try the steps today!                                           Tuesday- Healthy Recipe Halibut –or other White Fish Ingredients * 7 oz raw halibut (should yield one 6-oz cooked serving) * 2-¼ cups cabbage, chopped * 1 cup (1 small) zucchini, chopped * 2 tsp teriyaki sauce * 1 tsp olive oil * ½ tsp

Monday- Stair Step Monday Not for everyone but for those who can, we suggest taking the stairs as a heart-healthy option!                                                                                      Tuesday- Healthy Recipe Spinach Mushroom Chicken Ingredients: * 6 chicken breast thinly

Monday- Stair Step Monday  You got this.  Don’t look back!!!  One step at a time to better health.                                                                           Tuesday- Healthy Recipe Shepards Pie Ingredients: – 7 oz ultra lean ground beef or lean turkey (uncooked) – 1 Tbsp Worcestershire sauce –

Monday- Stair Step Monday   At first try 2 flights of steps with adding gradually to it over time!                                                                                         Tuesday- Healthy Recipe   Mustard-Crusted Pork Tenderloin Ingredients: Pork tenderloin 1-1/2 lbs. Balsamic vinegar 1/2 cup Brown mustard 1/4 cup Minced garlic 1/4 cup Dried minced onion 1/4 cup Ground black pepper 2 tbsp

Monday- Stair Step Monday   At first try 2 flights of steps with adding gradually to it over time!                                                                             Tuesday- Healthy Recipe  Orange Pecan Chicken Salad Ingredients Handful of blackberries (about 7) 1/4 cup pecans 1 tbsp sunflower seeds 1/4 orange 1 cup mixed dark, leafy greens 4 oz. chicken breast Per Serving:

Monday- Stair Step Monday Tuesday- Healthy Recipe Healthy Brownies  Banana (ripe) 1/2  Plain Greek yogurt 1/4 cup Chocolate Delight protein powder 1 scoop  Almond flour 2 tbsp  Cocoa powder 1/2 tbsp  Baking powder 1 pinch In a small bowl, mash the banana. Stir in Greek yogurt, protein powder, almond flour, cocoa powder, and baking powder.

Monday- Stair Step Monday    Monday Funny!  Disclaimer- Don’t try this at work!                                             Tuesday- Healthy Recipe   Zucchini Noodles with Cilantro Lime Chicken Ingredients:                                                                                                  4 ½ cups of zucchini 27oz boneless & skinless chicken breasts 1 teaspoon cumin  ½ teaspoon salt ½ teaspoon ground black pepper 1 tablespoon any small hot pepper/jalapeño 4

                             Monday- Stair Step Monday                                           Tuesday- Healthy Recipe  Try something new!!!     Wednesday-                               Thursday- Thirsty Thursday    Water Water Water!!!!!!!!!!   Friday- Health Tip   Slow down when you eat.  It takes about 20 minutes for satiety signals to set in- otherwise you are eating extra calories.  Remember to drink plenty of water

Monday- Stair Step Monday                                               Tuesday- Healthy Recipe Try something new!!!  Julia’s “Potato” Salad 16 ounce bag frozen cauliflower 4 hard boiled eggs, chopped 2 stalks celery, chopped 3 green onions 3 tablespoons yellow mustard 1/2 cup mayonnaise 2 tablespoons dill pickle relish, optional 1/8 teaspoon celery seed, optional 1/4 teaspoon pepper, or to

  Monday- Stair Step Monday  You got this.  Don’t look back!!!  One step at a time to better health.                                        Tuesday- Healthy Recipe   Shepards Pie Ingredients:  – 7 oz ultra lean ground beef or lean turkey (uncooked)  –

Monday- Stair Step Monday                                                                             Tuesday- Healthy Recipe   Oven Baked Chicken Fajitas Directions: Ingredients: 27 oz boneless, skinless chicken breasts, cut into strips – should cook down to 18 oz (3 Leans)  1 tbsp olive oil (3 Healthy Fats) 3/4 package or 18 grams low-sodium fajita seasoning mix (9 Condiments) 1 cup

Monday- Stair Step Monday    Taking the steps can be fun.   Try a new way!                                              Tuesday- Healthy Recipe   Oatmeal Blueberry Yogurt Pancakes How To Make It: Healthy Pancakes made in the blender with oatmeal, yogurt, banana and an egg! Easy to make, filling and high in protein! Ingredients: Vegetarian, Gluten free Produce: 1/2 Banana,

Monday- Stair Step Monday    Tuesday- Healthy Recipe   Ingredients Wednesday- Walking Wednesday   Great reasons to take a walk.                                          Thursday- Thirsty Thursday    Water Water Water!!!!!!!!!! Your body needs it! Friday- Change your exercise routine If you’ve already increased the intensity of your workout program and still find that your weight loss has slowed, it might be

Monday- Stair Step Monday    Taking the steps can be fun. Try a new way! Tuesday- Healthy Recipe   Oatmeal Blueberry Yogurt Pancakes How To Make It Healthy Pancakes made in the blender with oatmeal, yogurt, banana and an egg! Easy to make, filling and high in protein! Ingredients 1/2 Banana, medium ripe 1/3 cup

Monday- Stair Step Monday    Start out taking baby steps but little by little, it will get easier!  Don’t get overwhelmed. Try one flight of steps a week to conquer!   Tuesday- Healthy Recipe   Try something new! Turkey Taco Lettuce Wrap Cook time:  25 mins       Total time:  30 mins     Serves: 6 wraps   Ingredients 1

Monday- Stair Step Monday    Start out taking baby steps but little by little, it will get easier!  Don’t get overwhelmed. Try one flight of steps a week to conquer! Tuesday- Healthy Recipe Southwest Turkey Burger w/ Sweet Potato Fries 1 lb. extra-lean or fat-free, ground turkey (95-99% lean) 1/2 cup canned, lower-sodium black beans

Monday- Stair Step Monday    Start out taking baby steps but little by little, it will get easier!  Don’t get overwhelmed. Try one flight of steps a week to conquer! Tuesday- Healthy Recipe Try something new! Zucchini Shrimp Scampi Ingredients:– 1 Tbsp butter – 2 tsp olive oil – 1 1/2 lbs raw, peeled, and

Monday- Stair Step Monday    Start out taking baby steps but little by little, it will get easier!   Tuesday- Healthy Recipe     Try something new! Wednesday- Walking Wednesday   Take a walk with a family member, friend,  or co-worker!                                                 Thursday- Thirsty Thursday   Start out slow but try drinking ½ of

 Monday- Stair Step Monday    They never seem to get easy but it’s important to keep raising your heart rate with some cardio and as you age, helps keep the strength in your legs.   Tuesday- Healthy Recipe        Raspberry-Mango Breakfast Parfaits  4 Servings Ingredients fresh or frozen unsweetened raspberries, thawed if frozen 1 medium mango

  Health in the Workplace By David Fieno, M.D., Ph.D. David Feno, M.D., Ph.D. One of the questions I am asked frequently as a clinical cardiologist is can I become healthy while maintaining a full-time job? Are there things I can do during my workday that promote well-being? The answer is most definitely yes. People

Monday- Stair Step Monday    You’e never too slow!  Slow and steady always wins!   Tuesday- Healthy Recipe        Red and Green Bell Pepper Bites Ingredients – 8 Servings 1 medium green bell pepper 1 medium red bell pepper 1/4 cup unsalted, unoiled, sliced almonds 4 oz. fat-free, or, reduced-fat cream cheese (softened) 1 tsp. no-salt-added lemon

                            Monday- Stair Step Monday    Tuesday- Healthy Recipe              Sliced Fruit with Honey-Vanilla Yogurt Dip     Ingredients               4 Servings 2 cups green or red grapes (halved, if desired) 2 medium bananas, peeled and sliced (about 2 cups banana slices) 1 red or green apple, cored, thinly sliced 1 1/2 cups plain, fat-free Greek yogurt

Monday- Stair Step Monday Tuesday- Healthy Recipe Whole Wheat Cranberry Muffins Ingredients 4 Servings Cooking spray (optional) 3/4 c uncooked, quick-cooking oatmeal 1/2 c whole-wheat flour 1/2 c all-purpose all-purpose flour 1/2 c firmly packed light brown sugar 1/2 c sweetened, dried cranberries 1/4 c toasted wheat germ 2 tsp baking powder 1/4 tsp baking

J. Hudson Segrest M.D. By J. Hudson Segrest M.D. Peripheral artery disease is a widespread and vastly underdiagnosed disease, affecting nearly 12 million Americans, mostly those over the age of 50, though the incidence increases with age. The most common symptom of peripheral arterial disease is claudication, which is pain, fatigue or aching in the

Robin Hollingsworth, principal of Pelham Ridge Elementary, survived a heart attack at the age of 39. (Contributed) On July 17, 2011 Hollingsworth’s life was changed in an instant when she started complaining of chest pain at 4 a.m. Her husband decided quickly to take her to Shelby Baptist Medical Center. “Thankfully we live close to

Monday- Stair Step Monday   Tuesday- Healthy Recipe Green Eggs and Ham – on the go! Ingredients 6 Servings 32 oz liquid egg whites 1 medium avocado (mashed with a fork) 1 tsp pepper 4 oz lower-sodium, low-fat ham, diced into small cubes Directions 1. Preheat the oven to 350°F. Place six 8-ounce disposable aluminum

Monday- Stair Step Monday   Tuesday- Healthy Recipe Easy Breakfast Smoothie Pops Ingredients 12 Servings ⅓ cup quick cooking oats ¾ cup Welch’s 100% Grape Juice 2 1/4 cups frozen blueberries 1 cup nonfat vanilla Greek yogurt 1/2 cup almond milk Directions 1. Add oats to blender. Pulse until finely chopped. Add grape juice, blueberries,

Monday- Stair Step Monday Gym Time! A great work out! Tuesday- Healthy Recipe Southwestern Quinoa and Egg Breakfast Bowl Ingredients 4 Servings 1/4 cup raw quinoa 1/2 avocado, pitted and diced 2 medium tomatoes, chopped (about 2 cups) 1 cup no-salt-added, frozen corn (thawed) 1/4 cup chopped green onions 1/2 cup cilantro (optional) 4 eggs

Monday- Stair Step Monday Ditch the Lift! Tuesday- Healthy Recipe Apple Nachos Ingredients 6 Servings 1/3 cup dried, unsweetened cranberries or raisins 1/4 cup sliced almonds (unsalted) 2 Tbsp hulled, unsalted sunflower seeds 3 red or green apples, cored and thinly sliced into about 12 pieces each 1-2 tsp lemon juice 2 Tbsp water 1/4

Monday- Stair Step Monday Not only is it good for your heart but it’s good for your mind! Tuesday- Healthy Recipe Creamy Spinach Feta Dip 6 Servings 10.5 oz frozen, chopped, packaged spinach 1/2 cup fat-free yogurt 1/2 cup reduced-fat sour cream 1/2 cup fat-free feta cheese (crumbled) 1 tsp garlic (minced, from jar) 1/3

Monday- Stair Step Monday Tuesday- Healthy Recipe Fresh Berries Snack Ingredients: 12 Servings Cooking spray (optional) 1 medium avocado (halved, pitted, mashed with a fork) 1/2 cup sugar 1/2 cup fat-free milk 2 large eggs 1 teaspoon vanilla extract 2 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon ground ginger 1/16 teaspoon salt 2

Monday- Stair Step Monday   Don’t get over zealous to get to the top!  Take your time moving upward!  2018 is one step at a time upward!   Tuesday- Healthy Recipe   Strawberries and blueberries have important nutrients that have even been shown to reduce women’s risk of heart attack. However, it’s important to remember that these

Monday – Stair Step Monday    “Sometimes, climbing the steps can be bothersome. Climb them with a buddy! Who can get to the top first! Use caution, but make every step count!” – HS employee Cody Tuesday – Creamy Buffalo Chicken Bake Dip Ingredients: 2 oz of 2% reduced fat cheese 1/4 cup of Franks Hot

Monday- Stair Step Monday    Taking the first step is always the hardest, but every step you take proves to get easier! Tuesday- Healthy Recipe  Enchilada Bake Ingredients: 10 sprays non-stick pan spray 1/2 cup green spring onion, finely chopped 6 ounces shredded cooked chicken breast 1 can (4.5 oz) Old El Paso™ chopped green chilies

Monday- Stair Step Monday Start out taking baby steps but little by little, it will get easier! Tuesday- Healthy Recipe Try something new! Wednesday- Walking Wednesday Thursday-Thirsty Thursday Start out slow but try drinking ½ of your body weight in water. Friday- Health Tip Red fruits and vegetables like tomatoes and watermelon are full of

Monday- Stair Step Monday     Sometimes it feels overwhelming but don’t let it! Focus on one step at a time. Tuesday- Healthy Recipe Vegetable Quiche Ingredients: 1 cup egg beaters (1/2 lean) 1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean) 1/2 cup tomato, chopped (1 green) 
* 1/2 cup broccoli,

Monday- Stair Step Monday Lot’s of good reasons to climb stairs! Tuesday- Healthy Recipe Revolution Rolls Ingredients: 3 eggs at room temp (1 Lean) 3 tablespoons light cream cheese at room temp (3 Condiments) A pinch or 1/16 tsp cream of tartar (you can use white vinegar or lemon juice as a substitute) 1 packet

Monday – Stair Step Monday After climbing the steps you might feel tired but in the end, you’ll feel much better! Tuesday – Healthy Recipe Mexican Healthy Meatloaf Ingredients: 1 tsp chili powder 1/4 cup light sour cream 1/2 cup egg beaters 1 cup reduced fat colby and monterey jack cheese, grated  2 lbs extra lean

Monday – Stair Step Monday Make EVERY step count! Tuesday – Healthy Recipe Healthy Chocolate Chip Pumpkin Muffins Ingredients 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs, at room temperature 1 teaspoon vanilla extract 1/4 cup coconut oil, melted and cooled (or sub melted butter) 1/4 cup unsweetened almond milk (or any

Monday – Stair Step Monday Make EVERY step count! Tuesday – Healthy Recipe Veggie Omelet Ingredients 1.5 cups egg beaters                                         1.5 cup spinach chopped 3/4 cup tomatoes diced 1 ounce low fat cheese 1 Tbsp light sour cream 2 Tbsp onions 1 tsp favorite hot sauce 2-3 olives diced Directions Cut up vegetables and

Munish K. Goyal M.D.Better understand the elements that create stress and ways to accomplish Stress Free for the Holidays. By Munish K. Goyal M.D. Thanksgiving, Christmas, New Year’s, oh my! A multitude of holidays are right around the corner and with it comes the expected stress of family, food and finances. While stress is unavoidable,

Monday – Stair Step Monday Try the steps today! Tuesday – Healthy Recipe One Pan Lemon Garlic Shrimp Prep time 12 minutes, serves 4-6. Ingredients 1 1/2 lbs Shrimp, medium 1 lb Asparagus, thin medium 3 Garlic clove 3 tbsp Parsley, fresh 1 1/2 tbsp Lemon juice 1 Pasta 1 Rice 1/4 tsp Paprika 1/4

Monday – Stair Step Monday Try the steps today! Tuesday – Healthy Recipe Halibut (or other White Fish) Ingredients 7 oz raw halibut (should yield one 6-oz cooked serving) 2-¼ cups cabbage, chopped 1 cup (1 small) zucchini, chopped 2 tsp teriyaki sauce 1 tsp olive oil ½ tsp cayenne pepper (optional; for less “heat,”

Monday – Stair Step Monday Not for everyone but for those who can, we suggest taking the stairs as a heart healthy option! Tuesday- Healthy Recipe Spinach Mushroom Chicken Ingredients: 6 chicken breast thinly sliced (raw, butterflied) – total weight 1-3/4 pounds 1-1/2 cups low fat plain greek yogurt 8 ounces fresh mushrooms sliced 4

Monday- Stair Step Monday   Lots of benefits to climbing the stairs!  One step at a time!                              Tuesday- Healthy Recipe  Healthy Chocolate Chips   Ingredients 1 medium banana 1 c. peanut butter 1 egg 1 tsp. vanilla 1/2 tsp. baking soda 1/2

Monday- Stair Step Monday Find a friend!  It always makes it easier! Tuesday- Healthy Recipe  Healthy Chili Ingredients: 3 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 1 medium green pepper, chopped 5 cloves garlic, chopped 1 teaspoon kosher salt 1 teaspoons chili powder 1 teaspoon dried oregano 1 tablespoon tomato paste 1 chipotle

Monday- Stair Step Monday  At first try 2 flights of steps with adding gradually to it over time!   Tuesday- Healthy Recipe  Mustard-Crusted Pork Tenderloin Ingredients: Pork tenderloin 1-1/2 lbs. Balsamic vinegar 1/2 cup Brown mustard 1/4 cup Minced garlic 1/4 cup Dried minced onion 1/4 cup Ground black pepper 2 tbsp Thyme 2 tbsp

Krishna Kishore Gaddam, M.D. specializes in Electrophysiology with Heart South Cardiovascular Group, PC in Alabaster, AL. By Krishna Kishore Gaddam, M.D. Heart palpitations (being conscious of your heart beating irregularly or fast) is a common cardiac symptom experienced by several patients. It often represents an “ARRHYTHMIA” or an abnormal heart rhythm. Some patients don’t necessarily

By Munish Goyal, M.D. Munish Goyal, M.D. specializes in Interventional Cardiology with Heart South Cardiovascular Group, PC in Alabaster Al When people come to the cardiologist office they often focus just on their hearts. We ask patients how much they exercise and whether they have any shortness of breath or chest pain. One of the

Jennifer Daggett a Nurse Practitioner for Heart South Cardiovascular Group, PC with the Heart South Vein Center in Alabaster, Alabama discusses the symptoms one might have associated with Vein Disease or Venous Insufficiency. At Heart South we offer FREE Vein Screening. Schedules your today.

By John D. McBrayer, M.D. Early detection of coronary artery disease is a significant problem. One third of deaths aBer 35 are secondary to cardiovascular disease. One half of middle aged men and one third of middle aged women will develop coronary artery disease. Currently our ability to detect early disease is limited. By the