Heart Healthy Snacks

Love Yourself With

Heart Healthy Snacks

Eating for heart health is easy when you know a few tricks. This list includes easy, cheap, and delicious snacks that are healthful for your heart. They will all give you fiber, phytonutrients (plant nutrients), vitamins, minerals, and sustained lasting energy that will make you feel good now and keep your heart healthy for life.

1) Fruit is the ultimate fast food. It is loaded with fiber and phytonutrients that have multiple synergistic beneficial effects for the body.

2) Veggie sticks with peanut/almond/sunflower seed butter or hummus.

3) Avocado toast: Smash one avocado (loaded with heart healthy fats, potassium, and fiber) on a slice of whole wheat toast. Add a sprinkle of salt if you like. Enjoy!

4) Trail mix with potassium-rich raisins( Raisins have been shown to have a beneficial effect on blood pressure in research studies), walnuts (Omega-3 superstar), and fiber and mineral-rich seeds (pumpkin, sunflower, sesame, etc.

5) Kale chips! There are a plethora of recipes online for these tasty treats. Kale packs a huge nutritional punch delivering fiber, vitamins, minerals, and a satisfying crunch without the saturated or trans fat of chips. Kale truly is a superfood.

6) No-Bake Energy Balls (Simply Mix peanut butter, whole rolled oats, flax meal, honey, raisins, chopped nuts together and form into small balls. Place in fridge and grab when you need a quick energy boost. The oats are are high in fiber as are the raisins, and nuts. Flax meal provides a dose of heart-healthy Omega-3s, and honey is a natural sweetener) These are great when you need a sweeter treat that also contains fiber and lasting energy to sustain you.

Best Chocolate Shake EVER. *Dairy-free, Vegan, No Sugar Added

Best Chocolate Shake I Ever Had (Recipe)

**vegan, no sugar added, and dairy-free!

Backstory: I love me a good milkshake. But I don't do dairy anymore and I am trying to avoid added sugar as much as possible. I concocted this yesterday and I have to say that although it was healthy (just look at that ingredient list!), it was amazingly thick, frosty, rich, and delicious. Mmmmm, trying not to make it again right now is very hard. :)

This is for those times when you are craving a rich dessert. It is so hard for me to believe that this is actually healthy, too- but it is! Raw vegan cacao powder is high in iron, magnesium, and fiber. Almond milk is high in calcium. Cashews have protein, dates have fiber, flax has lignans and fiber, bananas have potassium...etc. Can you imagine seeing a side by side comparison between this and a McD's shake?

Best Chocolate Shake Recipe

Ingredients:

1 frozen banana
1 cup almond milk
1/2 cup ice
1/4 cup raw cashews
3 whole medjool dates
1 TBS Cacao powder
optional: 1 TBS flax meal

Directions: Blend in high speed blender and freak out on how amazing this is!

Decadent Chocolate Berry Superfood Smoothie- Start Your Day RIGHT!

Inspired by David Wolfe, Superfoods expert, I made a delicious superfood smoothie for myself this morning. It was quick, tasty, and packed with more nutrients than the average American gets in a week! 

What are "superfoods," you ask? Health.com refers says, "Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don't. "

Superfoods include:
cacao
goji berries
berries 
beans
mushrooms
turmeric
garlic
kale
sweet potatoes
red wine
spinach
avocados
broccoli
sprouts (esp. broccoli sprouts)
apples
tomatoes
quinoa
walnuts
flax
hemp
acai berries
maca 
honey

And now, the delectable decadent ...

Chocolate Berry Superfood Smoothie!

Ingredients:
1 cup non-dairy milk. I like almond milk.
1/2 banana
1/2 cup organic blueberries *Superfood!
1/2 cup organic strawberries *Superfood!
1/4 cup organic raw cacao nibs *Superfood! (I used Navitas Naturals brand found at local Sprouts market)
1-2 TBS peanut butter, almond butter, sunflower seed butter
Optional: If not sweet enough for you, you may add 1-2 tsp. raw organic honey *Superfood!, maple syrup, or other sweetener

Directions: blend all ingredients and try not to have your mind blown by the fact that you just had 3 servings of fruit, about 13 grams of protein, about 15 grams of fiber, and packed with flavonoids and antioxidants from the cacao and fruit. What's that? It tasted better than the best milkshake or smoothie you ever had? I know. Hard to believe.

People always think eating healthy means tasteless and bland. I've been trying to get the word out!

How to Live to 95 (Advice From a 95-Year-Old)

The other day as I was running errands I had the opportunity to chit chat with an older gentleman. We had the usual discourse about the weather and how cute my kids are. As he got up to leave he said, "You wanna know something? Tomorrow's my birthday- I'm going to be 95!"

I was immediately impressed as it's not every day you get the chance to talk with someone that has been on this planet for so long. I'm always interested in learning so I asked him, "What is your secret?" His answer was gold:

"I don't eat hamburgers or red meat. I eat some fish and poultry. I eat lots of vegetables."

Then he smiled, we said our good-bye and he left.

Based on all the nutrition research I have looked at, his diet did indeed offer him the best odds for a long life...lots of vegetables, no red meat, little fish and poultry.

Future 95 year olds!

So, there you have it! If you want to live to 95 you know what to do!

Amazing Plant-Strong Appetizer Recipes (and some dinner ones, too)

Last night I gave a lecture at Baby Vie called, "What to Eat to Burn Fat and Lose Weight Without Exercise." It went really well, and I truly enjoyed talking with everyone that came. And now I present you with...lecture night appetizer recipes!! These are all high nutrient, and low calorie density (except the vegan spanakopita which has a bit too much vegan margarine for daily use, but is so tasty!) These recipes are all pretty easy and foolproof...and don't require much prep time. Best of all? Tasty!

In case you want more recipes, check out this and this post I did a while ago to get you started with some quick, easy, delicious meal ideas.

And now, here are the appetizer recipes from the lecture:

Quinoa, kale, walnut, cranberry salad

A fabulous potluck dish and great Thanksgiving dish. High in protein and fiber, quinoa is a nutrient powerhouse! And kale ranks among the healthiest green vegetables out there. This is a superfood dish!

2 cups quinoa
2 cups kale, chopped
1/2 cup walnuts, chopped
1/2 cup cranberries, dried
2 scallions, chopped
2 lemons, juiced,
salt and pepper to taste

Directions: Cook quinoa as directed, cool. Add the rest of the ingredients to a bowl and mix with the cooled quinoa. Season with salt and pepper to taste and serve cold or at room temperature.

Lentil Bruschetta Dip (Recipe from Trader Joe's)

It doesn't get more easy or more healthy than this dish! This is also great on sandwiches or wraps. It is a 3 minute recipe so its great to have the 3 ingredients on hand for last minute holiday get-togethers. Everyone loves this!

1 package steamed lentils (in the refrigerated produce section)
1 carton bruschetta
2 cups spinach, chopped

Directions: Mix all ingredients together and serve with whole wheat pita chips to dip.

Spanakopita, Vegan Style

This is a more decadent recipes but great for people wanting to experiment with more plant-based foods. It has a lot of protein from the tofu and spinach so it is still very healthy. This is also pretty easy and kids love it, too!

Change Starts HERE!

What if I told you that by simply swapping out one thing you eat everyday for a healthier choice that you could lose weight and feel better, have better sex, feel more confident, and basically conquer the world? Sound too good to be true? Luckily for you, it's absolutely possible (ok, maybe not the conquering part) and I am going to tell you how to do it. Changing your whole life starts with one step.

Think about it...with any goal you have in life you have to start somewhere...when you want a new job you have to take the first step of imagining what you would like to do. Then you have to do a job search. Then apply for jobs, etc. Other changes such as lifestyle and diet changes work the same way. First you have to imagine where you would like to be, then take that first step.

For some people the first step might be talking with someone that has knowledge that can help them. Health Coaches are great for this. After you talk with someone you being to contemplate what change you would like to start with. Can you add 10 minutes of walking to your day? Can you change something in your diet?

While I love exercise I know how powerful dietary change can be in helping people lose weight and reduce risk factors for obesity and related diseases. So my advice is to think about what one thing you can change in your daily diet. Can you replace your morning eggs and bacon with oatmeal and fresh berries? Can you replace the afternoon candy bar with a couple pieces of fruit? Can you have a large salad with salmon instead of the cheeseburger for lunch? Water instead of soda? The key is that it should be something you routinely consume so that each day you are making this substitution. If you don't already eat oatmeal in the morning I would like to recommend that as a great starting point and here's why: oatmeal is SO good for you and keeps you full for hours. If you don't think you like it then try it with fresh berries and some brown sugar. Listen: oatmeal is so good for you, even with a sprinkle of brown sugar it beats out most, if not all breakfast options.

But the key is to take that first step. Find that one thing in your life that you can add to it to begin you on your way to a happier and healthier life. Change happens when you take that first step! What can you add in or change in your life today to take that first step?

Smoothie!

If you can't get your kids to eat their veggies I say get them to drink 'em! Spinach, blueberry, banana, and almond milk smoothie.

Oh, it's good.