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Thump, thump it's American Heart Month!

Thump, thump it's American Heart Month!

Heart disease is the leading cause of death for American men and women, accounting for 1 in 4 deaths each year.

But there is hope. People of all ages can make lifestyle changes to lower their risk of developing this deadly disease.

Here are some tips to help you live a longer, healthier life:
• Watch your weight.
• Quit smoking and stay away from secondhand smoke.
• Control your cholesterol and blood pressure.
• If you drink alcohol, drink only in moderation.
• Get active and eat healthy.

To help you with ideas for heart-healthy meals, here are some favorite dishes from the Continuum EAP team:

Chicken and Fruit Salad by Jennie Eckhout (My typical, yummy lunch during the work week.)

Bowl of lettuce
4 oz. grilled chicken boneless, skinless
2 tbsp. feta cheese
Assortment of diced fresh fruit: Apples, grapes, pineapple, oranges, pears, etc. (your choice).
Add chopped nuts (walnuts, almonds, pecans, seeds)
All natural salad dressing
HINT: Grill all the chicken at the beginning of the week, so all you have to do is cut it up for your salads.

Fiesta Chicken Fajitas by Erin Hergott

4 (approx. 1 ¼ lb.) boneless, skinless chicken breasts, cut into strips.
¼ cup lime juice
1 garlic clove, minced
1 tsp. chili powder
½ tsp. cumin
2 tbsp. olive oil
1 medium onion, cut into thin wedges
½ to 1 cup of each: red, yellow and green peppers cut into strips
¼ cup salsa
8 (8-inch) flour tortillas, warmed
1½ cup 6 oz. shredded cheddar cheese

Marinate chicken in lime juice, garlic and seasonings for 15 minutes. Cook chicken in oil 2 to 3 minutes, or until chicken loses pink color. Add onion and peppers. Continue cooking 3 minutes, or until chicken is tender. Stir in salsa. Spoon mixture onto warmed tortillas. Top with cheese.

Crock Pot Chicken Enchilada Soup by Gail Sutter

2 tsp. olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
3 cups less sodium chicken broth
1-2 tsp. chipotle chili in adobo sauce
1/4 cup chopped cilantro
15 oz. can black beans, rinsed and drained
14.5 oz. can diced tomatoes and chilies
2 cups frozen or canned corn
1 tsp. cumin
1/2 tsp. dried oregano
2 skinless chicken breasts (16 oz. total)

Shredded cheddar cheese
Chopped scallions and cilantro
Diced avocado
Sour cream

1. Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth and chipotle adobo sauce and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.
2. Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.
3. Remove chicken and shred with two forks. Add chicken back into the soup; adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro. Also great with sour cream or crushed tortilla chips. Enjoy!

Enchilada Lasagna by Valerie Williams

1 lb. ground turkey
1½ cup shredded Mexican or taco blend cheddar cheese
1 cup canned diced tomatoes
1 cup cottage cheese
¼ cup drained jalapenos (optional)
½ cup chopped green onion
2 tsp. chili powder
2 garlic cloves, crushed
12 (6-inch) corn tortillas
1 cup taco sauce

Brown turkey. Once cooled, combine with cheese (reserve ½ cup for topping), tomatoes, peppers, green onion, chili powder, garlic and cottage cheese with cooled turkey. Spray 9x13 pan. Lay four tortillas on bottom, then top with ½ mixture. Layer another four tortillas and top with remaining mixture. Top with tortillas and spread taco sauce on top. Sprinkle with remaining cheese and bake at 375 degrees for 20 minutes.

Recipe and nutrition information here (37g of protein!):

Our Customers Say it Best

  • Hexagon Lincoln
    Hexagon Lincoln

    “Hexagon views Continuum EAP as a key business partner and a valued resource for our employee populace. Continuum provides high-quality — and confidential — educational and counseling services for “Team Hexagon.” The professional staff is always available and willing to help at a moment’s notice.”
    - Matt Becker, Human Resources Manager, Hexagon Lincoln

  • NebraskaLand National Bank
    NebraskaLand National Bank

    “Continuum has been such a great benefit for NebraskaLand National Bank. Once a month we offer employees a “Lunch ‘N Learn” where we feature a Continuum HelpNet webinar and provide lunch. We have received great feedback from employees and attendance continues to increase each month.”
    - Stacey Dawkins, Human Resources, NebraskaLand National Bank

  • Lincoln Electric System
    Lincoln Electric System

    “Continuum is a great resource for LES. They proactively provide workshops to address issues in today's work environment and customized on-site training. Their staff has been helpful and effective.”
    - Julie Panko Haberman, supervisor, Learning & Development, Lincoln Electric System

  • Duncan Aviation

    "We look to Continuum as a strategic partner, in helping our employees cope with stress at work and at home, which leads to improved work performance, decreased absenteeism, and greater workforce retention."
    - Leon Holloway, Team Member Services Manager, Duncan Aviation

  • Assurity Life Insurance
    Assurity Life Insurance

    "Continuum is part of Assurity's high performance culture. Trust has been created for associates who use their services for personal life issues but also for work issues whether they refer themselves or a supervisor refers them. Continuum's expertise demonstrated by all staff aligns to our mission and values and helps associates understand there are resources available for them and their families. The value the Assurity Team receives from Continuum is a measure of performance and risk management. I have worked with them for over 20 years and would choose them over the other two employee assistance programs that I have worked with."
    - Jan Zoucha, Assurity Life Insurance

  • NE State College System
    NE State College System

    "The Nebraska State College System has been very pleased with the services we've received from Continuum. Continuum's experience and expertise have served our employees and College administrators very well. Continuum is extremely responsive and skilled at coaching, consulting, and providing a variety of employee assistance services. In addition, our employee feedback from training sessions has been very positive."
    - Kristen Petersen, General Counsel & Vice Chancellor, NE State College System

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