At WCJC we are gearing up for Go Red;
a national program to promote women’s heart health awareness. February is Go Red for Women month, and we are here to remind our moms, sisters, friends, and each other of the importance of taking care of our hearts.
Heart disease remains the number one killer of women. 1/3 of all deaths in adult women are because of heart disease (heart attack and stroke). Despite knowing this for years, we are still slower to react to heart attacks and stroke in women. Educating ourselves about our risk factors and the warning signs of heart disease can buy life-saving minutes. Early intervention (for both heart attack and stroke) is a critical factor in survival rates.
Click here to learn more about heart disease warning signs in women.
Luckily, 80% of heart disease is preventable!
We can improve our heart’s health by taking simple steps to improve our risk factors. We should aim for 150 minutes of moderate physical activity each week. Studies show that even minor changes, like 10 minutes of walking on your lunch break or changing from sitting to standing throughout your work day cause a measurable improvement in your cardiovascular fitness. A diet rich in colorful fruits and vegetables and low in saturated and animal fats reduces your risk of cardiovascular disease. Avoiding excess sugar, particularly in high sugar beverages, also improves heart health.
The women at WCJC are happy to help in your heart health journey!
Dr. Sharla Shipman’s
Heart Healthy Portobello Mushroom &
Blackened Corn Street Tacos
Prep time: 15 min
Cook time: 10 -15 min
6 portabello mushroom caps (stems removed and gills gently scooped out)
Blackened Corn (options: grill corn on the cob blackened and shave, 1 can of “fire roasted corn” or 1 can whole kernel corn skillet blackened
1/8- 1/4 c Olive Oil
1/2 c Balsamic vinegar
3 tbs soy sauce
2-3 limes
1tsp paprika
2 tbs minced or chopped garlic
2-3 dashes of crushed red pepper flakes
1c of chopped fresh cilantro
2-3 avocados
Cotija cheese (broken up or loosely grated)
1 pkg of corn tortillas
Prep: Wash mushroom caps, remove stems, and scoop out gills if desired. Pat or allow to dry on paper towel caps facing down.
Marinade: In med bowl add Olive Oil, Balsamic vinegar, juice of 1 and half limes, soy sauce, 1-2 tbs of minced garlic, 1 tsp paprika, 2-3 dashes of red pepper flakes and approx 1/4 cup loosely chopped fresh cilantro(discard stems). Whisk together. Dash of salt / pepper. Adjust to taste.
Coat mushrooms evenly with marinade. Set aside for additional 5 min while preparing corn. Do Not throw out extra marinade when transferring to skillet.
Prepare freshly grilled corn on the cob, or drain and heat canned blackened corn.
Heat a large skillet with small amount (1-2 tsp) of olive oil and add the mushroom strips/ pieces. Allow to brown up and mushrooms will start to shrink – approx 2-3 min per side. With hot skillet, pour in the rest of the marinade and should sizzle. Sauté approx 3 additional minutes. Drain marinade that has not cooked off.
Warm corn tortillas in skillet. Place warm corn tortillas onto serving plate. Fill with the mushrooms, scoops of corn, and crumbled cotija cheese. Add a fresh toss of cilantro and a squeeze of lime. Top with avocado slices and enjoy!