Women’s History Month

Happy Women's History Month banner with a diverse group of eight women

EmPOWERED To Serve™ celebrates Women’s History Month
Women are pioneers.
Women are contributors.
Women are essential.

Many of us would not be where we are today without the nurturing and love of an important woman positively impacting our life. This March, EmPOWERED To Serve recognizes the #POWERwomen that have and are currently impacting healthcare, advancing heart health, encouraging their families and friends to live and lead healthier lifestyles and advocating for sweeping change in their communities.

Heart disease is the No. 1 killer of all Americans, and stroke is the No. 5 cause of death. African-Americans are two to three times more likely to die from heart disease than white people, according to the American Heart Association.

Join our journey to celebrate our #POWERwomen this month!


Share your actions and results with us!
Email us pics at empoweredtoserve@heart.org or share via Facebook.

Learn icon Learn

Learn more about our #POWERwomen and newest Power Ambassadors throughout the month.

Shanti Das
Shanti Das aka the Hip Hop Professional, an Atlanta native, has influenced the careers of Usher, OUTKast and TLC. Now she is impacting communities in her native Atlanta and using her influence in the entertainment industry to spread health messages and help create healthier lifestyles and open up opportunities and access in our urban communities. Learn more about National Power Ambassador Shanti Das. Watch Episode 1 of “Take Me Home” which explores food deserts in S. Atlanta below.

25 Years of TLC

Shanti Das talks working with TLC as they pioneered the way for women in music in the 90s. #POWERWomen

Coming Soon
Shanti Das X Black Enterprise: the Hip Hop Professional, talks Entrepreneurship and becoming a #POWERwoman.


Ashanti Johnson

Ashanti Johnson is a fitness expert and founder of 360.Mind.Body.Soul (360MBS) based in Chicago. Learn how she has created a fun-loving environment that encourages women of color to get fit through self-love and mental fitness in addition to physical fitness.
Learn more about National Power Ambassador Ashanti Johnson.
Get the 360 M.B.S. experience from the comfort of your own home.

Featured video icon Watch

These 4 dynamic #POWERwomen come from different walks in life, but have been united by one life-changing episode. Heart- attack. Watch their heroic stories of survival.

As a trained musician, Yewande Austin was preparing for an event when her heartbeat rapidly escalated. Turns out, she had a heart attack. #HeartCentric. Watch her story of survival.

Kimberly Goodloe credits faith, prayer and her support network in getting through the discouragement and becoming a heart disease survivor. #HeartCentric. Watch her story of survival.

Georgia State Senator Valencia Seay led a healthy lifestyle all her life and still experienced 3 blockages. She encourages all women to pay attention to their heart. #HeartCentric. Watch her story of survival.

Jennifer Sims learned the value of living a healthy lifestyle and reducing sodium after being rushed to the hospital with shortness of breath during her pregnancy. #HeartCentric. Watch her story of survival.

Blog icon Blog

RED-LIP Stories BLOG Coming Soon
The Red- Lip Stories is a new blog experience facilitated by National Power Ambassador Demetria McKinney (singer, actress [House of Payne]) that allows you to share your inspiration and motivation for making the best lifestyle decisions possible. Stay tuned for our first post!

We want to hear from you too.
Submit your red-lip story based on the monthly topic to us for a feature on our website and social media and an EmPOWERED To Serve prize pack!
Email us at empoweredtoserve@heart.org or share via Facebook.

Choosing the Right Stroke Rehab Facility

A patient working with a rehab team.

Knowing where to turn for rehabilitation and support after a stroke can be overwhelming, according to expert volunteers from the American Stroke Association, which published its first-ever Guidelines for Stroke Rehabilitation and Recovery for Adults.

Stroke rehabilitation often requires healthcare professionals from several disciplines because a stroke can affect many functions: paralysis and weakness; gross and fine motor skills; speech and language; cognition; vision; and emotions. Yet limited timeframes to find care after discharge can be challenging.

Learn more.


Unsung heroes, we hear you banner graphic of two women embracing each other.

As a caregiver this holiday season, you have to balance the duality of fulfilling your little ones dreams and desires while providing care and attention to your loved one in need. Gift yourself or your beloved caregiver with these tools to maintain a healthy balance throughout the Holiday season.

Read: Caring for Caregivers and Busy Parents

Here are some additional key tools for you and your community:

  • Join or start a conversation on the Support Network. Connect with other caregivers, survivors and people who understand exactly what recovery means.
  • Share helpful resources from the Family Caregivers Toolkit to help you, your loved ones or members of your social community get through their caregiving journey.

For more family caregiver resources, visit StrokeAssociation.org/CaregiversMonth.

Be the Difference for Someone You Love

Find a CPR class graphic

Learn CPR in Just 90 Seconds

Are you prepared to save the people you love?

Cardiac arrest can happen at any time and in any place. In fact, 70% of the time cardiac arrests happen at home. About 90% of people who suffer out-of-hospital cardiac arrests die.

What is a cardiac arrest? It is an electrical malfunction in the heart that causes an irregular heartbeat. It disrupts the flow of blood to the brain, lungs, and other organs and is a leading cause of death. When a person has a cardiac arrest, survival depends on immediately getting CPR from someone nearby. CPR may double or triple survival rates.

Hands-Only CPR has just two easy steps:

  1. Call 9-1-1
  2. Push hard and fast in the center of the chest to the beat of the disco song, “Stayin”Alive.”

Learn two simple steps and be prepared to save a life!

Take 90 seconds to learn how to save a life. Watch this video on Hands-Only CPR.

Visit the American Heart Association/American Stroke Association’s Hands-Only CPR site for more information. Learn More.

We would love for you to become an ETS Ambassador to help us raise awareness and encourage action within your community around not only CPR and the use of AEDs, but also issues of heart disease and stroke risk factors. Join now.

Help spread the word about the importance of learning Hands-Only CPR by liking us on Facebook and following us on Twitter.

F.A.S.T. Stroke Resources

Dee-1 and Tha Hip Hop Doc

The letters F.A.S.T. can help you remember what the sudden signs of stroke are. When you spot these signs, you’ll know you need to call 9-1-1 right away to get help.

We need your help reaching out to communities across America to share the fact that since anyone can have a stroke, everyone should be ready to be a Stroke Hero!

View the F.A.S.T. resources below.

Please help spread the word within our communities.

Visit the American Stroke Association to learn more about how to spot a stroke F.A.S.T..

Download the Spot a Stroke F.A.S.T. Infographic.


English  |  Spanish

Download the Spot a Stroke F.A.S.T. Poster.


English  |  Spanish – Coming Soon

Take the Stroke Hero Quiz.

Storke Hero quiz: Do You Have  a Superpower?

Take Quiz

Almond-Crusted Chicken Fingers

Dinner time can be tough! Between getting home from work, helping with homework, cleaning up the house and a million other things, you want to prepare something healthy for your family. This Almond-Crusted Chicken is a tasty alternative to frozen, processed chicken tenders. Try them with a side of broccoli, sweet potatoes or on top of a salad. Enjoy!

Here’s what you need:

Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders (see Cook’s Tip)

Cooking Instructions

Preheat oven to 475F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Mix the almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor until the almonds are finely chopped and the paprika is mixed throughout (about one minute). With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

10 Tips to Get Your Kids to Eat Healthy

Getting kids to make smart food choices can be a challenge. If they had it their way many would choose the four Cs: cookies, candy, cake and chips. Help them evaluate their food choices and make healthy eating a part of their everyday life. Here are 10 tips:

1. Portion control

Digging into the entire box of goldfish crackers (or just about any snack) is a bad idea. Try sectioning the snack into small bags for better portion control.

2. Sneak in the whole grains

A change in diet can be hard for kids to swallow. Try switching from regular to whole-grain pasta in stages. First add 1/4 cup of the healthier noodle and each time gradually add more until eventually they’re eating the entire dish whole-grain style. The key is making the changes over time and not making a big deal about them.

3. Lead by example

When kids see you eating fruits and veggies they’ll follow your lead. Help your child develop healthy eating habits by setting an example. You’ll send a message that good health is important.

4. Make food fun

Find new ways to introduce healthy food in stages. For example, try a small amount of broccoli mixed in with whole-grain mac and cheese.

5. Don’t pressure kids to eat

Present the food, but don’t force kids to eat it. Ask what new foods they’re interested in and offer to make them. And get excited about their willingness to try them!

6. Eat together

When everyone sits down together, there’s less chance of children eating the wrong foods or snacking too much. Everyone develops good eating habits and the quality family time is an added bonus.

7. Relax!

Food shouldn’t be a source of angst for your family. Get your kids to eat healthier by being creative and consistent. Small steps and gradual changes can make a big difference.

8. Get kids involved

Involve kids in choosing and preparing meals. Take them to the grocery store to help shop and let them chop veggies or do other tasks at home. Children who are involved in the cooking are more interested in eating what they’ve prepared. The whole family will learn what’s good for their health and be more conscious of what they eat.

9. Plan dinners

Thinking about a weekly schedule may seem overwhelming, so start with two or three days at a time. Good dinners should be balanced with whole-grain bread, rice or pasta; a fruit or vegetable; and a protein like a lean meat.

10. Read up on nutrition

Make a game of reading food labels. Read books about food and explain where it comes from. The whole family will learn what’s good for their health and be more conscious of what they eat.

Do You Know Your Danger Zones?

You’ve been watching your weight and practicing portion control when all of a sudden you find yourself in troubled waters — your willpower tested! Whether you’re letting loose at your favorite all-you-can-eat buffet, snacking after a stressful day or indulging in your aunt’s macaroni casserole, it’s important to recognize your danger zones. Here are eight tips to get through them.

Here’s how to get through eight eating habits that can lead to weight gain.

1. Avoid watchin’ and grubbin’

Try not to munch while you’re watching TV. If you’re distracted by your favorite show, you might miss your belly’s cues that you’re full! If you plan to snack, bring a small portion (instead of the whole bag) to the couch.

2. Don’t go overboard at the buffet

Practice portion control by sticking to one plate with small portions. A good rule of thumb: Make your plate GO GREEN and load up on the veggies!

3. Play it safe on the weekend

You’ve stuck to a healthy eating plan all week. Now don’t let the weekend get you off track! Make time to exercise and plan healthy meals in advance.

4. Plan ahead when you dine out

Eating out at your favorite restaurant? Don’t leave the house without a plan. For starters, avoid ordering appetizers or bread, which often contain extra fat, calories and sodium. Choose broiled or baked over fried. And don’t be embarrassed to ask your waiter how things are prepared.

5. Don’t have fries with that!

Sometimes you just don’t have time to sit down for a meal. Avoid making a pit stop for fast food by packing a healthy meal before you go.

6. Listen to your heart before you eat

People often turn to food to deal with stress. Ask yourself first, “Am I really hungry?” Try another activity like talking with a friend or loved, taking a long walk or joining a fitness class.

7. Watch how you snack on the job

Some days it’s hard to peel yourself away from your desk for a nutritious meal. We tend to eat what’s quick and convenient but not healthy. Pack your lunch (and some healthy snacks) the night before to help control calories and portions. You’ll stay healthier and have more energy.

8. Sleep more to eat less

Being overtired can lead to weight gain. A recent study showed that people who were sleep deprived ate more than 500 additional calories a day! Make sure to get the rest your need – your body will thank you.

Healthy Breakfast Makeovers – Start Your Day Off Right

Mornings can be hectic, but starting the day with breakfast can help your metabolism, cut down on what you eat the rest of the day and boost your energy.

Learn how to make quick, healthy breakfast favorites with these tips:

1. Revamp the breakfast sandwich.

Fast-food breakfast sandwiches are high in fat and low in fiber. Make your own with a toasted whole-wheat English muffin, one egg white, lean meat such as turkey bacon and a slice of low-fat cheese. Make them ahead of time by baking the eggs in a muffin tin with the chunks of turkey bacon and cheese inside. Put the baked egg in the muffin, wrap individually and freeze for the week.

2. Stay full on the go

Grab some oatmeal and top with fresh sliced fruits and walnuts. Put it in a to-go bowl and you’re off. You’ll stay full for hours.

3. Top of your toast

Skip the butter and melt low-fat cheese on a slice of whole-wheat toast or try peanut butter and banana slices. Add some more fresh fruit and a glass of skim milk for a nutrient-packed meal.

4. Watch out for waffle toppings.

Waffles drenched in butter and syrup add unwanted calories and fat. Try whole-wheat waffles topped with fresh berries or peanut butter.

5. Add egg whites.

Make a heart-healthy omelet by skipping the yolk and adding extra egg whites and veggies.

6. Bundle your breakfast:

Wrap two egg whites in a whole-wheat tortilla and add green and red peppers. Top with a little salsa for a flavorful kick.

Make Your Produce Last Longer

Does it seem like your veggies go bad right after you buy them?

Here are some tips to keep them fresher longer:

Tip # 1

Remove pre-washed greens from their original container and toss any spoiled pieces. Dry off excess moisture and store in plastic bags with a layer of paper towels.

Tip # 2

Pat dry any wet vegetables such as carrots and place them in storage bags

Tip # 3

Store unwashed root vegetables like potatoes and onions in a cool, dark spot, like a pantry.

Tip # 4

Keep tomatoes at room temperature to maintain their flavor. Refrigeration can make them mushy. If you need them to ripen, place them in a brown paper bag at room temperature.

Tip # 5

Remove mushrooms from the original container, then dry and store in a brown paper bag. Put them in the fridge, but not the crisper section.