Gardiner and Richmond Family Chiropractic Newsletter February 2020

30% of heart events happen for individuals unaware they have a heart condition 

like hypertension, poor circulation, murmurs, or arrhythmia. February is heart healthy month and our February Focus. 

 

Pumpkin Black Bean Burgers

Ingredients

  • 1/2 cup pumpkin puree

  • 2 tablespoons olive oil

  • 2 teaspoon chili powder

  • 2 garlic cloves

  • 1 small onion, halved

  • 2 teaspoons cumin

  • 1 teaspoon sea salt

  • 1 cup old fashioned, rolled oats

  • 1–14 ounce can black beans, drained and rinsed, divided (about 2 cups cooked black beans)

  • Buns and toppings

Directions 

  • 1) Preheat oven to 325°. Line a baking sheet with parchment paper. Set aside.

  • 2) In the bowl of a food processor, pulse together the pumpkin puree, olive oil, chili powder, garlic cloves, onion, cumin, salt, oats, and half of the black beans until mostly smooth. You might have to scrape the sides a few times to get it really blended together.

  • 3) Add in the remaining black beans, and pulse until just slightly chopped.

  • 4) Form the mixture into four large patties. The mixture will be soft, so wet hands with help to keep it from sticking while you form the patties.

  • 5) Place the patties on the prepared baking sheet and bake in preheated oven for 40-45 minutes, or until the top of the patties look golden brown and are beginning to crack.

  • 6) Serve on buns topped with your favorite burger toppings.

 

Heart Health

Let’s keep it ticking as long as we can. 

  1. 30% of cardiac events occur for people who are unaware they have anything wrong. They did not know if they had hypertension, high cholesterol, or any other factors that may lead to heart disease. Get your annual checkup to stay informed about your numbers and discuss if you have any habits, lifestyle stressors, etc which may put you at risk. 

  2. Trying to get back into a fitness routine? Be sure to take it slow. You should be able to carry a normal conversation while doing cardio (walking, running, biking, etc). If you are having to catch your breath, you are pushing too hard. It’s great to get moving and incorporate fitness- be sure your body is accepting of the exercise and remember slow and steady progression is best. 

  3. Are you on a weight management program? Struggling with if salt intake, carbohydrate intake, or fat intake could be improved? Call the Gardiner location for a consultation with Kathy our nutrition coach and see if Ideal Protein may have answers you are looking for to keep your organs working well and your waistline shrinking. 

                                                             

Ask your Chiropractor about ways to stay heart healthy.