Author Archives: Healthy Heart Plus,LLC

Increasing Fiber in Your Daily Diet


Image result for apples

Related image

Hello! I have created a list  for increasing fiber in your daily diet. Below are a few tips for you to follow.

Eat at least two servings of fruits and vegetables each day. Apples, broccoli, plums, peaches, pears, spinach,cabbage, carrots, and beans are all high in fiber.

Eat a salad daily and use oil based dressings instead of creamy dressings.

Substitute white rice for brown rice.

Eat whole grain breads and cereal

Add green vegetables or leafy greens to your meals.

Hope you find these tips helpful! 

Image result for pears

Image result for spinach


Healthy Fruit and Vegetable Dips


Image result for raw carrots and broccoli

Image result for fruit tray

Hello to all our readers! This week I have some easy and healthy fruit and vegetable dips for you to make. These recipes are perfect for parties , events,  and  game day.

Cinnamon Yogurt Dip 

6-8 ounces plain nonfat yogurt

1/2 teaspoon of cinnamon

1 tablespoon agave or honey

small or medium bowl

Mix together the yogurt, cinnamon, and honey in the bowl. Store in the refrigerator until ready to serve with your fruit tray.

Related image

Creamy Vegetable Dip 

2-3 cups of plain yogurt

1/4 teaspoon black pepper

1/2 teaspoon garlic powder

1 tablespoon parsley

1/2 teaspoon dill weed

2 tablespoons minced onion

medium bowl

Mix together the yogurt, spices, and herbs in the medium bowl until smooth. Place in the refrigerator until ready to serve with your vegetable tray.

Related image

Hope you enjoy trying these recipes !

From Our Hearts to Yours

Fall Season Juicing Recipes


Image result for sliced apples and ginger

Hello Everybody!  I am going to share some wonderful fall juicing recipes packed with fruits such as pears and apples and infused with ginger and carrots.  These recipes are filled with nutrients, enzymes, and fiber, not to mention they are delicious!

Related image

Related image

Carrots, Beets, Apples, and Lemon

          1 beet peeled

        3-4 Carrots

             2 apples cored

1/2 lemon

Fresh ginger peeled to taste

Juice all ingredients and enjoy.

Cinnamon Apple

Related image

2- 3 apples cored

Dash of ground ginger

1 tablespoon of honey or agave

1 teaspoon of vanilla

1 teaspoon of cinnamon

a dash of cloves

Juice apples add in vanilla and spices. Enjoy.

Cranberry, Lemon and Orange

Image result for cranberries and lemon

1/3 cranberries

1/2 cup fresh pineapple chunks

1 lemon

1 1/2 oranges

                  1 apple or pear cored   

      1 stalk of celery

Image result for lemons for juicing

From Our Hearts to Yours 


Honey and the benefits for your skin


Image result for honey

Image result for honey

Hello Everyone! I am back ! Hope you all had a great weekend. Lately I have been researching the several benefits of honey,and the one thing that really stuck out to me is how beneficial it is for the skin.  Below I have compiled a list of the benefits this natural healer provides.

Honey Skin Benefits:

Helps with healing and drying up acne

Heals burns and cuts

Fades scars and dark spots

Cleans pores

Aids in cell renewal

Moisturizes skin

Helps with eczema

Brightens skin

Try these honey masks:

Image result for honey baking soda mask

Honey and Baking Soda exfoliator:

Mix honey with Baking soda, 2 parts honey and one part baking soda.

Mix together in a small bowl and apply it to your face and body.


Lemon Honey Face Mask:

Image result for lemon and honey face mask

Mix Juice from half a lemon with 2 tbs of honey in a small bowl.

Leave on skin for 10 to 15 minutes.


Try this recipe for a mixed berry,pomegranate, and honey smoothie. This smoothie is full of antioxidants! 

Image result for mixed berry and honey smoothie

cup fresh blueberries
cup fresh raspberries
4 strawberries hulled 
cup pomegranate juice
cup fresh mango juice
2 tablespoons raw honey

Mix all ingredients in a blender.

From Our Hearts to Yours:

Fresh Peach Salsa


Related image

Hello readers! It’s Friday! Hope everyone is having a blessed day. The weekend is here. Yay!  Today I am going to give you all a delicious and fruity twist on salsa! Below is a recipe for peach salsa. This salsa is very light ,refreshing, and simple to make.

Related image

Peach Salsa Recipe

4 peaches chopped

2 green onions

1/2 purple onion diced

1 tsp fresh squeezed lime juice

1 tsp grated fresh ginger

1 tsp agave

Combine all ingredients in to a bowl. Mix well. Chill before serving.

Serving suggestions: Great served on the side with chicken, fish, or pita chips.


Image result for peach salsa

From Our Hearts to Yours



Weekend Nutrition Tips


Image result for salads


Hello readers! Make sure you eat healthy this weekend. If you go out to eat with friends opt for a side salad instead of  bread or fries. You can add lean meats and fish to your meal. Be sure to drink lemon water  instead of sugar loaded and carbonated drinks.  Drinking lemon water provides enzymes and aids in digestion. Eat plenty  fruits and vegetables. Pay attention to your portions! Try these easy healthy tips and have a blessed weekend!

Image result for fruit salads

Image result for vegetables

Here is a delicious peach- strawberry smoothie to try this weekend.

This smoothie recipe is low in calories and provides vitamin-C.

Image result for strawberry peach smoothie

  • 1/2 cup almond milk
  • 2 cups strawberries, hulled and quartered
  • 4 peaches finely chopped
  • 1 frozen banana (optional)
  •  honey or agave to taste
  • 1-2 cups of  ice

Add ingredients to blender. Blend until smooth and pour.


From Our Hearts to Yours

The many uses for lemons


Image result for lemons

Related image

Hello Everyone ! Hope you all had a great weekend and holiday.  This week we will discuss the several uses for lemons. We all know that lemons are great in water,which helps with digestion, can be used to garnish a plate, and can also make bright and beautiful decorations for a room. However there are many other uses for lemons.

Here are some great tips on how you can use lemons:

You can use a lemon to help lighten dark spots on your face.

Lemons can be used to disinfect. You can mix fresh lemon juice and vinegar in a spray bottle.

Adding lemon to tea can help to soothe a sore throat.

Use them as a light salad dressing by mixing fresh squeezed lemon juice with olive oil and vinegar.

A lemon can also be used as a natural stain remover.

Use them as a food preserver for avocados and sliced apples.

Try this recipe for a Lemon Vinaigrette :

Related image

  • 1/4 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice
  • 2 teaspoons minced fresh oregano ( or 1/2 teaspoon dried oregano)
  • 2 garlic cloves, minced
  • 1/2 teaspoon agave ( optional)
  • 1/4 teaspoon fresh ground pepper ( to taste)
  • 1/8 teaspoon salt ( to taste)

Whisk together all the ingredients, making sure that all the seasonings are evenly spread. let sit. Stir again and serve. 


From Our Hearts to Yours!

Health Benefits of Pineapples


Image result for Pineapples

Image result for Pineapples

Welcome readers! I love fresh pineapple. Don’t you?  It is so refreshing and naturally sweet and full of enzymes. Did you know that the fruit provides many health benefits? Below I have composed a list of the benefits for you.

Provides enzymes 

Rich in anti- oxidants

Contains Vitamin C & A

High in fiber

Low in calories

Helps to support the immune system

Anti- inflammatory

Assists with digestion

Helps with common cold and sinuses in reducing the amount of mucus drainage.

Contains beta-carotene which helps with eyesight

Neutralizes acidity


Here is a refreshing pineapple recipe to try:

Pineapple – Cucumber Smoothie

Image result for pineapple cucumber smoothie

1 medium pineapple cut into chunks

1 medium cucumber peeled (optional) and chopped

Agave to taste

8 oz coconut water

1 cup of ice

                                                               1/3 cup of  lemon juice (optional)

Mix all ingredients in a blender until smooth and pour.

From our hearts to yours!



Easy Lettuce Wraps


Image result for lettuce


Image result for butter lettuce wraps

Hello readers. I hope everyone is having a blessed week so far. Today I am going to give you some recipes for easy and delicious lettuce wraps.  Lettuce wraps are a nutritious replacement for sandwiches with heavy breads.  When making lettuce wraps the best lettuce to use is romaine or butter. The darker the green the more nutritional value. Wraps are very light yet filling. I love making them. You can put any variety of vegetables and lean meats in them. A favorite of mine is lettuce chicken wraps. You can even make a burger using lettuce as the bun to reduce the amount of carbs and calories.  Use your creativity! Below is a recipe to try.


Image result for fish taco lettuce wraps

Related image

Fish Taco Lettuce Wraps:

½ teaspoon chili powder 

¼ teaspoon salt 

¼ teaspoon cumin 

¼ teaspoon cayenne powder 

2 tablespoons olive oil 

4 large tilapia filets

1 Handful cole slaw or purple cabbage chopped

 2 Limes cut into wedges

1 pack of romaine lettuce hearts 

In a small bowl, whisk together chili powder, cumin, salt and cayenne pepper until blended. Sprinkle the mixture evenly over the tilapia filets, coating both sides.

Heat olive oil in pan over medium-high heat. Add tilapia and cook for 2-3 minutes per side until the fish is cooked through and flakes easily with a fork. Remove from heat, and break up the fish into smaller pieces with a fork.

Put the fish into romaine lettuce hearts, then layer with slaw and sprinkle with lime juice to taste. Serve immediately.

This simple meal cost just a total of $13.00 to prepare.

Hope you enjoy this recipe!


From our hearts to yours!




Spruce Up Your Salads


Related image

Tired of the same salads ? Salads do not have to be boring. There are several ways to put a creative touch on them.  You can use a variety of dark greens and herbs for your salad. Spinach, kale, arugula, basil, and romaine lettuce are a few to try.  Adding different fruits can also bring life to a bland salad. Try mixing in berries, apples, sliced lemons, and any other fruit variety into your salad. Nuts, such as almonds and pecans, are also a fun touch  for a salad and add protein.  Think outside the box when it comes to meat selections for your salad. Instead of the usual chicken, try salmon or shrimp. To add a spicy kick to your salad peppers are a great choice.  When choosing dressing you want to stay away from cream based dressing and stick with vinaigrettes. Raspberry vinaigrette is an excellent choice. I hope everyone finds these creative tips helpful to spruce up their salads!

Image result for salads

Related image


Image result for strawberry, blueberry and mango spinach salad


Strawberry, Mango, and Blueberries Spinach Salad

  • one package (10 oz) fresh spinach
  • 4 cups sliced fresh strawberries
  • 1 cup avocado, chopped
  • 1 cup blueberries
  • 1 mango, sliced
  • 1/4 cup cashews ( optional)
  • chicken breast or desired fish
  • vinaigrette dressing 

In a large bowl, combine all of the salad ingredients, except the cashew nuts. Add the dressing to the salad and toss. Sprinkle cashew nuts on top of the salad.

Serve and enjoy

From our hearts to yours !