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Integrity Urgent Care Blog
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Plan a Heart-Healthy Date Night! (Keeping Your Heart Healthy – Part Two)

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Plan a Heart-Healthy Date Night! (Keeping Your Heart Healthy – Part Two)

How did you celebrate Valentine’s Day last week? Often it’s difficult to celebrate Valentine’s Day with your significant other on February 14th, especially when it falls in the middle of the workweek. Why not schedule a heart-healthy date night this weekend?

Head to a nearby park for a partner workout.

Depending on your fitness level, start with a ten minute brisk walk or jog. Then, complete the following exercises below for one minute before moving to the next. Aim to complete two or three rounds. Rest as needed, but encourage each other to finish the circuit. 

  1. Sit- ups and Plank. Get into a plank position and hold your partner’s feet for 30 seconds while they perform sit-ups. Switch after 30 seconds.
  2. Walking Lunges. Face each other. One partner does forward walking lunges and the other partner does reverse walking lunges. Switch after 30 seconds.
  3. Jump Squats.  One partner jump squats while the other rests - one of you must be moving for the entire minute. Work together!
  4. Jumping Jacks and High Knees. One partner performs jumping jacks while the other performs high knees. Switch after 30 seconds.
  5. Partner Wall Sit. Using your partner’s back as the wall, hold a squat position with your thighs parallel to the ground. Take breaks as needed.
  6. Burpees. One partner does burpees while the other rests, taking breaks as needed.


Cook a healthy dinner together.

Try this recipe for Chicken Saltimbocca from Cooking Well magazine. It’s ready in only 20 minutes! Serve with whole wheat pasta and a salad. Makes 2 servings. Ingredients :

  • 2 small boneless, skinless chicken breasts 
  • ¼ teaspoon ground pepper
  • 2 thin slices prosciutto
  • 2-4 fresh sage leaves
  • 1½ teaspoons all-purpose flour
  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil
  • ¾ cup dry Marsala

Put chicken breasts between pieces of plastic wrap and, using a rolling pin or the smooth side of a meat mallet, bash them to a thickness of about ¼ inch. Season with pepper. Wrap a slice of prosciutto around each chicken breast and put a sage leaf or two on top. Lightly dust the chicken on both sides with flour.

Heat butter and oil in a large skillet over medium heat. Cook the chicken until no longer pink in the middle, about 3 minutes per side. Transfer the chicken to a warm platter and cover with foil.

Add Marsala to the pan and cook over high heat until thickened and reduced by about half, 3 to 4 minutes. Serve the sauce over the chicken.


Indulge in a healthy desert and a glass of red wine.

Melt four tablespoons of dark chocolate chips in the microwave on low power and drizzle over two cups of fresh strawberries. The antioxidants found in dark chocolate, strawberries, and red wine help protect the heart and prevent aging. 

Happy February from Integrity Urgent Care!

 

Sources:
https://blog.withings.com/2017/01/31/valentines-day-partner-workout/, http://www.eatingwell.com/recipe/252716/chicken-saltimbocca/, http://www.shape.com/blogs/weight-loss-coach/delicious-heart-healthy-valentines-day-treats

 

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