Key Takeaways
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Dessert #1
Ingredients: handful of medijool dates + nut butter of choice (I opted for sunflower butter this evening)
Recipe: cut slit down each date and add about 1 tablespoon of nut butter. Serve with a class of milk of choice and enjoy!
Health benefits of dates:
1. Promotes digestive health (contains both soluble and insoluble fiber; helps prevent constipation).
2. Boosts heart health as well as may reduce blood pressure and decrease the risk of stroke.
3. Anti-inflammatory (rich in magnesium).
4. Boosts brain health (contains vitamin B6).
Health benefits of sunflower butter:
1. Contains more vitamin E, fiber and magnesium than other nut butters.
2. Lower in sodium and saturated fat than some other nut butters.
3. Sunflower seed butter contain higher quantities of B-vitamins, minerals, and monounsaturated fats.
Will keep you posted on how my puffed quinoa bars turn out in the morning in Healthy Desserts, part two!
Be happy and live well,
Dessert #2
This is an amazing recipe to satisfy just about any sweet tooth.
INGREDIENTS:
- 6 cups cooked quinoa (about 2 cups dry)
- 1/3 cup of coconut oil
- 1/3 cup raw honey
- 3/4 cup coconut sugar
- 1/4 cup of almond butter (or nut butter of choice)
- 2 Tablespoons cacoa
- 1 Teaspoon vanilla extract
- 1 Scoop of protein powder
- 1/3 cup chia seeds
DIRECTIONS:
- Cook quinoa per directions on package.
- While quinoa is cooking melt coconut oil, honey, coconut sugar and nut butter on low-medium heat.
- Once everything is combined add in your protein powder of choice, chia seeds, cacoa and vanilla extract.
- Remove from stove and stir in your cooked quinoa until all combined.
- Line a 9×13 inch pan with parchment paper.
- Spread quinoa mixture over parchment paper. Place in freezer overnight.
- In the morning cut into squares and store in freezer to satisfy your sweet tooth when needed
HEALTH BENEFITS:
- Quinoa –
- 8 grams of protein & 5 grams of fiber per 1 cup cooked quinoa; much higher in both fiber and protein than majority of grains.
- Loaded with minerals, antioxidants and flavonoids with numerous health benefits
- Chia Seeds –
- Loaded with fiber, protein and Omega-3 fatty acids.
- Rich in antioxidants and minerals with various health benefits.
Heart Healthy Quick Tips
Your lifestyle and food choice are the number way to make an impact on your heart health. It’s not as hard as you may think! Remember, it’s the overall pattern of your choices that counts. Make these simple changes a part of your life for long-term benefits to your health and your heart.
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Tip:1 – Eat Variety
- a variety of fruits and vegetables,
- low-fat dairy products,
- skinless poultry and fish
- nuts and legumes
- non-tropical vegetable oils- olive, sunflower, peanut or safflower oil
Tip 2 – FIBER
- Adding in fiber rich foods daily helps your cardiovascular system and heart health.
- Try adding in 1 of the following daily
- Fresh fruit with the skin
- Beans like back, pinto or garbanzo
- Whole grains – when looking at the nutrition facts we want something with 3 or more grams of fiber per serving and we need to see the words whole wheat in the ingredients.
Tip 3 – Fish
- Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
Tip 4 – Hide the Salt
- Choose foods with less sodium
- Such as cutting back on prepared foods and salty snacks
- When trying to lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day.
- Easiest way to cut the salt is to take the shaker off the table
Tip 5 – Move Daily
- Movement helps you ton to feel so stressed on
- Next time you feel overwhelmed, exasperated, or angry, take a stroll. Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health. Taking a half-hour walk every day is even better for your physical and mental health
Tip 6- Know your numbers
- Knowledge is power defiantly when it comes to your health
- Keeping your blood pressure, blood sugar, cholesterol, and triglycerides in check is important for good heart health.
- Learn the optimal levels for your sex and age group. Take steps to reach and maintain those levels.
- And remember to schedule regular check-ups with your doctor.
- If you want to make your doctor happy, keep good records of your vitals or lab numbers, and bring them to your appointments
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