February

February is American Heart Month!
American Heart Month is a time when all people can focus on their cardiovascular health.

Add These Alternatives to your Diet for Better Heart Health

It’s no secret that heart disease is the leading cause of death among both men and women. About 610,000 Americans die of heart disease every year (that’s about one in every four deaths for those of you wondering).Heart-related illness often comes with three risk factors: high blood pressure, high cholesterol and smoking. According to the CDC, about half of Americans have at least one of the three risk factors.

Reducing unhealthy blood cholesterol levels, managing high blood pressure and lowering the risk of heart disease can be attained through a heart healthy diet. For many Americans, changes in diet might seem scary or overwhelming, but it doesn’t have to be. Making small changes in your diet and choosing healthier alternatives is one of the first steps towards living a heart healthy lifestyle. (VNA Health Group)

The Easy Way to Eat Healthy

A healthy eating pattern is about smart choices. The American Heart Association suggests these daily amounts.*

• Vegetables – canned, dried, fresh & frozen; 5 servings
• Fruits – canned, dried, fresh & frozen; 4 servings
• Whole grains – barley, brown rice, millet, oatmeal, popcorn and whole wheat bread, crackers & pasta; 3-6 servings
• Dairy – low fat (1%) and fat-free; 3 servings
• Proteins - eggs, fish, lean meat, legumes, nuts, poultry & seeds; 1-2 servings
• Oils – polyunsaturated and monounsaturated canola, olive, peanut, safflower & sesame oil; 3 Tbsp

Food should give you energy– not weigh you down!

With a few simple changes, you can make eating healthy your easiest habit.

• Limit – sugary drinks, sweets, fatty meats, and salty or highly processed foods
• Avoid – partially hydrogenated oils, tropical oils, and excessive calories
• Replace – highly processed foods with homemade or less-processed options
• Enjoy – a variety of nutritious foods from all the food groups, especially fruits & veggies
• Keep – healthy habits even when you eat from home

*Servings are based on AHA’s Healthy US-Style Eating Pattern for 2,000 calories/day. Your calories needs may be different. Servings equivalent may depend on form of food. More info on serving sizes is at heart.org/servings. Learn more at  heart.org/healthyforgood

February is Black History Month!
Dr. George Washington Carver

By the 1930s George Washington Carver had become recognized as one of the leading food scientist in United States...receiving the Theodore Roosevelt medal for his achievements in food science such as discovering over 200 different uses for the sweet potato. Carver often said that anybody can cook with sweet potatoes which he described as “pleasant with a delicate flavor if cooked properly.” About the sweet potato, Carver also said, “steaming develops and preserves the flavor better than boiling and baking better than steaming. A sweet potato cooked quickly is not cooked. Time is an essential element.”

(photo above) George Washington Carver in his laboratory at Tuskegee Institute, circa 1932, Courtesy of The New York Public Library

The Legacy of Dr. George Washington Carver George Washington Carver The Food Writer George Washington Carver: A National Agricultural Library Digital Exhibit

George Washington Carver's Sweet Potato Bread Recipe

Ingredients:

• 1 cup finely mashed sweet potatoes
• 2 tablespoons warm water
• ½ Teaspoon yeast cake
• 1 teaspoon salt
• 3 ¾ cups flour, or sufficient to make soft dough

Directions:

Add the salt to the potatoes, and the yeast; put in the water and flour enough to make a smooth sponge (about a cupful); cover, and set in a warm place to rise. When light add the remainder of the flour or whatever is needed to make smooth, elastic dough. Cover and let rise until light; mold; shape into loaves or rolls; let rise and bake. Many variations of the above bread can be made by adding sugar, butter, lard, nuts, and spices.

Source: The Baltimore Afro-American, December 9, 1939 (http://www.fredopie.com/food/2020/12/18/george-washington-carver-the-food-writer)

Last updated February 14, 2025