Salford Heart Care THE PULSE NEWSLETTER

Transcription

1 Saford Heart are THE PULSE NEWSLETTER February 2017 Improving heath & webeing, preventing heart-reated inesses & after-care for peope with heart conditions Happy New Year! Serena Rice & the irectors woud ike to wish a of our members, vounteers & supporters a very Happy New Year! Thank you... Our hristmas parties were a great success. Thank you to everyone who supported our parties and festive activities in ecember... We woud ike to thank ot, Mavis and the team of vounteers for their hep organising parties at Ecces and Litte Huton. Thank you to avid Roye for baking a cake for the raffe at Ecces this raffe aone raised 50. Hand-crafted card saes at Ecces raised over 40 thank you to Margaret, Marjorie & Sheia. Thank you to a the vounteers at Iram for their hep organising the hristmas party at Iram Stee ub. The dancing girs entertained everyone with a great performance and Pat Robinson s Let s o It tribute to Victoria Wood was amazing! We raised 124 from the raffe of Pat Massey s beautifuy decorated hristmas cake & gift vouchers donated by Tesco. We woud aso ike to acknowedge hristmas donations received from the foowing members: oreen Knight Maureen hapman Abert Redshaw & Linnyshaw Garden entre Kath Hardman Marguerite Payne Owyn & Barrie ootson avid & Fred Gorvett Jackie Noan & The Noan Famiy r hristine Hudson We woud ike to thank these oca businesses for donating raffe prizes: Morrison s, Ecces Kingsand Wines & Spirits, Iram Tesco Express, Iram Tesco Extra, Iram Partydeights.co.uk A donations are greaty appreciated by Saford Heart are and support our work in the community. 1 Announcements anie Kenyon It is with deep sadness that we announce the death of anie Kenyon who passed away peacefuy in November aged 27 years. anie was the grandson of the ate Bernard Hamiton, founder of Saford Heart are Support Group, and nephew of Jane Hamiton, our therapist. anie s funera was hed at Agecroft hape on 17 th November. anie s famiy requested donations to Saford Heart are in his memory. We woud ike to thank anie s famiy and friends for supporting our work. We acknowedge receipt of donations from the famiy of oreen Matthews and Jean hubb. We send our deepest sympathy and best wishes to anie s famiy & friends. Abert Redshaw It is with deep sadness that we announce the death of our dear member Abert Redshaw, who passed away at home after suffering from a heart attack on Saturday 7 th January, aged 80 years. Abert reguary attended our cub at Ecces with his oder brother, Ken Redshaw. Abert enjoyed taking part in tai chi and reaxation sessions and frequenty joined us on day trips with his wife, Marge. Abert owned Linnyshaw Garden entre in Wakden and worked in partnership with his daughter, Lisa and son, Nichoas. Abert was a ovey, kind and generous man. He reguary made donations to the Heart ub and he wi be missed by a who knew him. We send our deepest sympathy and best wishes to Abert s famiy & friends. Lesie Roberts It is with sympathy that we announce the death of our member, Lesie Roberts, who passed away in hospita on 5 th January aged 64 years. Lesie attended our cub at Ecces with her husband James but had been unwe for some time. She was due to join our Steering ommittee but became unwe ast year & spent time in hospita. We send our deepest sympathy and best wishes to James and Lesie s famiy & friends.

2 Funding News We ve been successfu with severa funding appications for Litte Huton Heathy Heart ub: Litte Huton Big Loca has awarded two grants 500 and a winter grant of 300. ity West has awarded a grant of 500. Last November we were awarded 1,000 from Saford ounci s Reward & Recyce. Manchester Guardian Society haritabe Trust has awarded Iram & adishead Heathy Heart ub a grant of 2,000. This wi support continuation of activities at the cub incuding reiki, reaxation & exercise. Joan Fieder, hief Executive at Heping Hands, caed in during the hristmas party at Ecces in ecember with a donation of 100 as a thank you for donating items of our unsod bric-a-brac to their charity shop. Linnyshaw Garden entre Moss Lane, Wakden Perennias, shrubs, bedding pants, compost, benches, sheds, garden toos, bird tabes, pottery, stoneware & aggregates Open Monday - Saturday 9am 5pm Sundays 10am 4pm Te: emai: innyshawgarden@btconnect.com 2 SOIAL OASIONS Trips from Ecces & Litte Huton: Landudno & The Queen s Hote Tuesday 21 st March - 25 per person oach, 2-course unch & entertainment Mistones & Harrogate Tuesday 18 th Apri - 18 per person Mistones for tea/coffee & bacon bap or scone then on to Harrogate Langoen & The Bryn Howe Hote Tuesday 16 th May - 25 per person offee stop then 2-course carvery unch foowed by free time in Langoen See ot or Mavis for more detais Trips from Iram & adishead obbies & The Lindum Hote Thursday 16 th March ( 25 non-members)* Entertainment & 3-course mea Skipton Market & The af s Head Wednesday 26 th Apri ( 23 non-members)* oach & 3-course carvery with tea/coffee Boundary Mi & Oympus Fish & hips (famous Boton Restaurant) Thursday 11 th May ( 23 non-members)* oach & 2-course mea with tea/coffee *Trips for Iram/adishead are subsidised from fundraising activities organised by vounteers Heathy Recipe: Harissa baked fish with bugur wheat Ingredients (serves 2): 2 ripe tomatoes, quartered ow-caorie cooking oi spray 1 orange or yeow pepper, chopped 75g bugur wheat 20g pine nuts 1 emon 4 spring onions, thiny siced 3 heaped tbsp chopped fresh coriander 2 x 200g skiness white fish fiets (eg. cod) 2 tsp harissa paste freshy ground back pepper 160g broccoi, cut into forets 2 tbsp fat-free natura yoghurt (to serve) Method 1. Preheat the oven to 220/425F/Gas 7. Put the tomatoes and pepper in a sma roasting tin, spray with a itte oi, season with back pepper and bake for 15 minutes. 2. Meanwhie, cook the bugur wheat in a pan of boiing water for 5 minutes, drain we in a sieve. 3. Toast the pine nuts in a sma dry pan over a medium heat, turning reguary, unti ighty browned. 4. ut the emon in haf & cut 4 thin sices from one haf. Squeeze the juice from the other haf. 5. Take the vegetabes out of the oven. Add the bugur wheat, spring onions, pine nuts, two heaped tabespoons of coriander and emon juice (reserve a itte emon juice to serve). Season with ots of back pepper and toss ighty. 6. Make 2 gaps in the bugur mixture and neste the fish into them. Season the fish to taste, spread with the harissa paste & top with emon sices. Bake for 15 minutes, or unti the fish is just cooked. 7. Steam the broccoi unti cooked. ivide the fish & bugur mixture between two pates & scatter with the remaining coriander. Squeeze over remaining emon juice. Add broccoi & serve with yoghurt.

3 OUR HEALTHY HEART LUBS February-Apri 2017 Te: website: Ecces Heathy Heart ub Patricroft UR Ha Shakespeare rescent Patricroft M30 0PE Most Tuesdays 10 am - 12 noon Tuesday 7 th, 14 th & 28 th February Tuesday 7 th, 14 th & 28 th March Tuesday 4 th, 11 th & 25 th Apri osed: Tuesday 21 st February, 21 st March & 18 th Apri trip days harge: 1.50 entrance (incudes raffe) 50p for refreshments Activities: Tai hi, dancing, crafts, reiki ( 1 charge), reaxation, bood pressure monitoring, games & bingo, weight management, books & bric a brac sta & socia trips Weaste & aremont Heathy Heart ub e La Sae Sports & Socia ub Lancaster Road Saford M6 8AQ Every Tuesday 10 am harge: 2.00 (members) 2.50 (non-members) Litte Huton Heathy Heart ub St. Pau s Pee ommunity Ha Manchester Road Litte Huton M38 9EG Fortnighty Wednesdays 10:30am 12:30pm Wednesday 1 st & 15 th February Wednesday 1 st, 15 th & 29 th March Wednesday 12 th & 26 th Apri harge: 2 incudes refreshments & raffe Activities: ancing, Reiki ( 1 charge), Tai hi, games, reaxation, bood pressure checks, crafts, socia trips Jim oins with Richard Tayor (ardiac Rehab) who raised more than 1,700 for Saford Heart are Iram & adishead Heathy Heart ub Iram Stee ub Liverpoo Road Iram M44 6AJ Wednesdays & Fridays 9:30 am 12 noon osed: Wednesday 22 nd February (hoiday) & Wed 26 th Apri (trip day) osed: Friday 14 th Apri (Good Friday) harge: 1 entrance, 50p for refreshments. Activities: ancing, chair exercise, Tai hi, reiki (fortnighty, 1 charge), reaxation, weight management, bood pressure checks, crafts, bingo, raffe, books & bric-a-brac-sta, subsidised day trips 3

4 OMPETITION ORNER A correct entries received by Friday 24 th February wi be entered into a prize draw with the chance to win a 5 gift voucher. Pease return your competed crossword to: Saford Heart are, c/o Patricroft UR, Frankin Street, Ecces M30 0QZ (or hand it in at the cub). Pease incude your name & address! AROSS 2. atherine - This Queen was beheaded in February 1542 for high treason (6) 5. Seasona green eafy vegetabe - part of the cabbage famiy (4) 7. Famous American scientist & inventor born February he deveoped many devices that greaty infuenced ife around the word such as the phonograph & motion picture camera (6) 8. Birthpace of 3 down (10) 10. Great Expectations author born Feb 1812 (7,7) 11. This British decima coin ceased to be ega tender on 1st February 1984 (9) 15. To Ki a Mockingbird author died Feb 2016 (6,3) 16. Often sprinked on 17 across (5) 17. Traditionay eaten on Shrove Tuesday (8) 18. Birthpace of 13 down (7) OWN 1. Seasona fower ike "Mik rop" (4,4) 3. Naturaist who first described the process of evoution (6) 4. A time of abstinence (4) 6. February zodiac sign (8) 9. On 26th February 1829 Levi Strauss was born - what did he first create? (5) 12. February birthstone (8) 13. Reggae singer born Feb 1945 (3,6) 14. Birth fower for February (6) Ann hapin (Iram) won the ecember crossword competition! THE PULSE NEWSLETTER IS PRINTE & PUBLISHE BY SALFOR HEART ARE Saford Heart are is a registered charity (number ) onations wecome via: virginmoneygiving.com or post: Saford Heart are, c/o Patricroft UR, Frankin St, Ecces M30 0QZ Emai: admin@safordheartcare.co.uk TEL: Foow us on opies of the newsetter can be downoaded 4 from our website:

5 The ULP at a Gance A heathy choestero eve heps to keep our hearts heathy. However, more than haf of UK aduts have too much choestero in their bood (>5mmo/). The Utimate hoestero Lowering Pan (ULP ) provides a simpe, step-by-step and fexibe routine that anyone can adopt. The ULP focuses on what foods we can have. Each step in the pan is important, move through them at your own pace. It s aways best to keep your doctor informed about any dietary changes you have made.! STEP 1: Getting motivated Think about why YOU WANT to improve your choestero eves. What has kept you from making changes in the past? How do you think you can overcome any probems? Writing these thoughts down and referring to them when your motivation is ow might hep you to keep with the pan. STEP 2: The essentias for a heart heathy diet Getting the right baance of fats. Eating too many foods high in saturated fat and few foods providing unsaturated fats can increase choestero eves. Saturated fat is mainy found in fatty meats, meat products, fu-fat dairy foods, butter, ard, coconut oi, pastries, pasties, pies and in many puddings, cakes and biscuits. onsider what you eat and drink now are there any high saturated fat foods you can swap? Have a ook at the heathier options you can choose from. More detais can be found in our Heathier Fats information sheet - visit: ut down on... Fu fat mik and yogurts. ream. Butter, ghee, ard, coconut and pam oi. oconut cream and fu cream canned coconut mik. Appe pie with dairy cream 9.1g SAT FAT hocoate ecair 14.5g SAT FAT Instead try... Lower fat mik and yogurts and pant-based aternatives to mik and yogurt. Lower fat varieties of cheese e.g. cottage cheese. Soya singe aternative to cream. Vegetabe ois e.g. oive, sunfower and spreads made from these. Appe oaty crumbe with soya aternative to singe cream 4.8g SAT FAT Hot cross bun 0.9g SAT FAT Fatty and processed meats e.g. sausages, tinned meat, visibe fat on meat and skin on poutry. hocoate covered digestives 4.4g SAT FAT Sweet and savoury biscuits - favoured, fancy, fied and chocoate coated. 2 pork sausages 13.8g SAT FAT Pastry meat pie 13.4g SAT FAT Lean meat, remove visibe fat / skin, meat repacements e.g. soya mince, white or oi-rich fish, beans and puses. Rich tea biscuits 0.7g SAT FAT Pain crackers and biscuits ike rich tea, garibadi. Gried chicken breast (skin removed) 0.4g SAT FAT Potato topped meat pie 7.7g SAT FAT akes, rich desserts and chocoate. Fruit, unsated nuts, popcorn, (unsweetened / unsated), hot cross / currant buns, teacakes, scones, ow-fat dairy or soya desserts. Pastry, creamy curries, cream and cheese based pasta sauces, extra cheese and fatty meat toppings on pizzas. Potato topped pies, vegetabe and tomato sauce based curries and pasta sauces, pain and vegetabe topped pizzas. At east 5-a-day: three portions of vegetabes and two portions of fruit daiy. anned, frozen, fresh and dried - a count! A serving is 80g, a handfu or 3 tbsp. of fresh, frozen or canned fruit and vegetabes and a tabespoon of dried fruit. More detais in our At Least 5-a-ay information sheet - visit: Oi-rich fish: one to two 140g servings per week e.g. mackere, samon, pichards, sardines, trout. Oi-rich fish contain ong-chain omega-3 ois which, as part of a heathy diet and ifestye, can hep maintain a heathy heart.

6 The ULP at a Gance STEP 3 Four ULP foods to choose from The foowing four foods and drinks, when consumed as part of your heathy diet and ifestye, contribute to heathy choestero eves. Start by choosing one food to add to your heart heathy foundation diet and buid up sowy to incude more of the ULP foods. Which of the foowing ULP foods woud you ike to try first? SOYA FOOS Many soya foods are naturay ow in saturated fat. Reducing saturated fat, as part of a heathy diet and ifestye, can hep maintain heathy choestero eves. Seect one or a combination of the foowing options to achieve a daiy soya score of 4 or more: 4 One handfu of soya nuts (roasted Edamame beans) g soya mince or chunks (as served). 4 85g marinated tofu. 3 75g siken hard tofu. 3 One soya burger. 2 One arge (250m) gass soya aternative to mik g serving of simpy pain or pain with amond or vania aternative to yogurt tabespoons (85g) fresh or frozen young soya beans (Edamame). 2 One soya sausage g soya custard g pot soya dessert: chocoate, carame, vania g pot soya aternative to fruit yogurt. Foods fortified with PLANT STEROLS / STANOLS * Pant steros / stanos hep reduce the amount of choestero our body absorbs. Incude ANY ONE of the foowing options daiy - ALWAYS WITH A MEAL: ONE mini-drink (65-100g botte) - mik, yogurt or dairy-free varieties - fortified with steros / stanos. OR TWO to THREE servings daiy of ANY combination of the foowing products fortified with steros / stanos: 2 tsp (10g-12g) margarine / spread. 1 (120g) pot yogurt. 1 (250m) gass mik. NUTS incuding peanuts UNSALTE / UNSWEETENE ONE handfu (30-35g) every day of any of the foowing: amonds, pistachios, wanuts, pecans, cashews and peanuts. Have as a snack or as part of a mea. Nuts are a great source of unsaturated fats. Repacing foods high in saturated fat with foods high in unsaturated fat, as part of a heathy diet and ifestye, has been shown to ower choestero eves. Oat and Barey Beta-Gucans Oats and barey contain a specific type of soube fibre caed beta-gucan, that, as part of a heathy diet and ifestye, has been proven to hep ower choestero eves. Beta-gucans Any TWO to THREE of the foowing daiy: A bow of porridge (25g or 3 tbsp oats) or a serving of oat-based breakfast cereas e.g. Oatibix, Mornfakes*. 3 pain oatcakes. 2 sices Hovis Hearty Oats TM or other oaty breads*. 2 tabespoons oatbran sprinked over cereas, soups, stews and yogurts. 75g cooked pear barey. *heck the food abe: one serving shoud provide at east 1g beta-gucans OTHER SOLUBLE FIBRE SOURES Other whoegrain foods 1-2 servings daiy of: 1 sice whoemea bread / ro. 2 rye crispbreads. 2-3 handfus of popcorn unsated / unsweetened. 1 sma whoewheat tortia / pitta bread. 1 whoemea scone. 2-3 tbsp cooked brown rice / pasta. Beans or puses One g serving (cooked weight): Baked beans, haricot beans, chick peas, entis, dha, kidney beans, anneini beans etc. NOTE: Stero / stano containing products * Shoud ony be used for those needing to ower their bood choestero aiy intake of steros / stanos shoud not exceed 3g Shoud be used as part of a diet, which incudes penty of fruit and vegetabes to hep maintain carotenoid eves Are not appropriate for pregnant and breastfeeding women and chidren under the age of five years uness advised by a heath professiona. Reproduced October