Category Archives: Uncategorized

Lent Season is Here

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Hello everyone.  Welcome back! It’s another blessed week. Lent season is here. Lent is a season of forty days, not counting Sundays, which begins on Ash Wednesday and ends on Holy Saturday. The forty days represents the time Jesus spent in the wilderness, enduring the temptation of Satan and preparing to begin his ministry. Lent is a time of repentance, fasting and preparation for the coming of Easter. It is a time of self-examination ,reflection, honoring your body and also a spiritual journey.During Lent you can abstain from certain things and foods from your life as way of cleansing. Below are a few examples.

Remove meat and increase your intake of fruits and vegetables

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Removing Sugar from your diet

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Refraining from negative energy, environments, and habits

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Below is a delicious meatless recipe you can try this Lent season

 This easy vegan jambalaya is ready in under an hour - and you won't even miss the meat! Vegan, Vegetarian.

Vegan Jambalaya

  • 3 Tbsp. extra virgin olive oil
  • 1 large yellow onion, diced
  • 3 cloves garlic, chopped
  • 4 large stalks celery, diced
  • 1 tablespoon diced jalapeño (use more or less depending on how spicy you like things )
  • 4 cups diced fresh tomatoes (or whole cherry tomatoes or one large can of crushed tomatoes)
  • 2 cups uncooked brown rice
  • 4.5 cups vegetable stock
  • 2 teaspoons worcestershire sauce
  • 3 bay leaves
  • 1 teaspoon smoked paprika
  • 2 teaspoons hot sauce
  • salt and pepper to taste
  • 1.5 cups chopped cilantro, plus extra for garnish

 

  1. Heat oil in a large skillet or saucepan
  2. Add onion, garlic, celery, and jalapeño to oil and sauté until onions are cooked, about 3 minutes.
  3. Add tomatoes and cook an additional minute or two to soften them up.
  4. Add rice, vegetable stock, worcestershire sauce, bay leaves, paprika, hot sauce, salt, and pepper to pan and stir to combine. Cover and bring mixture to a simmer. Let it cook for 20-40 minutes, until the rice has absorbed all the liquid and cooked through.
  5. Stir in fresh cilantro and serve immediately. Garnish with extra cilantro.

 

You can serve with a side of mixed greens salad.

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We hope you find these tips helpful for your journey through Lent !

 

From Our Hearts to Yours

 

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Keeping Our Hair Healthy

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Hello readers! I hope everyone is having a blessed week. We are continuing our loving our black as beautiful series. This week we will discuss how to keep our hair healthy. Natural hair is beautiful!  It comes in unique textures and curl patterns. Our mane of expression!I have been natural for five years! and my hair has never been healthier. However, one problem with natural hair is it tends to get very dry. It is very important to make sure you are taking proper care of your hair. If your hair is dry chances are so is your skin. Of course water is key, but there are also several natural oils and foods  you can eat that God has provided from the earth to keep your natural hair healthy and moisturized.  Below is a list of a few.

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Avocado’s and Avocado Oil

  • Helps to moisturize dry damaged hair.
  • Contains Vitamins A, B, D,and E which help to protect the scalp.
  • Contains Amino acids and Protein which promote healthy hair growth.
  • Helps to make hair soft and provides shine.
  • You can also put avocado’s in a smoothie or salad.

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Almonds and Almond Oil

  • Treats dry scalp and inflammation.
  • It is very beneficial for curly hair.
  • Seals in shine.
  • Strengthens hair.
  • Reduces hair breakage and split ends
  • Can be used as a deep oil treatment.
  • It has a natural SPF.

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Olive Oil

  • Stimulates hair growth
  • Conditions the hair.
  • Reduces frizz.
  • Softens hair.
  • It contains essential fatty acids that strengthen the hair.
  • Natural moisturizer.

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Omega 3 Oils

  • Salmon is an excellent source of Omega 3 oils.
  • It thickens hair.
  • Provides a natural shine.
  • Helps in preventing hair loss.
  • Aids in hair growth.

 

We hope you find these tips helpful in your healthy hair journey

From our hearts to Yours

 

Living Your Black As Beautiful

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Hello my wonderful readers. Welcome back.February is here. The month to celebrate black excellence and creations. Our black is beautiful. Lets discuss some products and  foods that originated in the motherland, Africa. These items provide great health benefits for the body. 

Black Soap

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Black soap is popular. It is referred to as Alata Samina or Ose DuDu locally and originated in West Africa. The natural ingredients are dried in the sun and roasted and essential oils,shea butter and water is added. Then the soap sits out harden.

Black Soap Benefits and Uses

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Acts as a light exfoliant 

Lightens dark spots

Helps with eczema 

Clears up rashes

Cleanses hair

Treats scalp irritations

Great for sensitive skin

Clears up blemishes

Yams

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Yams are popular vegetables in black culture and originated in Africa. They still remain an important staple food there,and are mainly grown in Nigeria.Yams can last for months without refrigeration. Their appearance differs from sweet potatoes due to their length and orange- brown outside color and rough texture.

Benefits of Yams

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They provide Vitamin C

Provides the body with fiber

Potassium

Vitamin A

Folic acid

Good for digestion

Lowers bad cholesterol

Helps with eye health

Okra

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Okra originated in Ethiopia. It was widespread throughout North Africa. In the 1700’s it was brought to the Caribbean.  The Créoles learned from slaves to use okra to thicken soups (gumbo)and it is now an essential in Créole Gumbo in Louisiana. It is very abundant in Cajun cooking today and in other Southern regions of the US.

Benefits of Okra

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Low in calories

Contain Vitamin C

High in fiber

stabilizes blood sugar

Contains anti-oxidants

Watermelon

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Watermelon originates in Southern Africa and made its way to Egypt.

Benefits of Watermelon

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91% water

Fiber

Helps to lower blood sugar levels

Lowers blood pressure

Helps with constipation

Boost immune system

Helps with the kidneys


We will continue to share information on foods and health products that relate to Black History Month.

 

From Our Hearts to Yours

Eat Right This Weekend

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Hello readers! Hope everyone had a great week. Make sure you eat healthy this weekend. If you go out to eat with friends or family opt for a side salad instead of  the tempting 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! Moderation is key. Try these easy healthy tips and have a blessed and fun weekend!

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From Our Hearts to Yours

Salad Recipes

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Hello readers! The weekend is here. Want to try unique, delicious, and nutritious salads? Below are a few recipes .

Pear ,Walnut, and Mixed Greens Salad

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  1 garlic clove peeled and halved

2 Tbsp lemon juice

2 Tbsp honey or agave

1/8 tsp sea salt

2 medium ripe pears sliced thinly

8 cups mixed salad greens

1/2 cup of chopped walnuts

Rub the garlic clove over the bottom and sides of a large salad bowl. mix in  the lemon juice, honey and sea salt. Add the sliced pears, mixed greens gradually, and walnuts toss to coat . Serve immediately.

You may add chicken or a lean fish to this salad for protein.

Cranberry, Apple, and Spinach Salad

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2 medium gala or honey crisp apples, thinly sliced

1/2 red onion, sliced into thin strips

1/2 cup chopped pecans

1/2 cup dried cranberries

1/4 cup crumbled feta cheese

5 ounces baby spinach

In a large bowl, add spinach, apple slices, red onion, pecans, cranberries, and feta cheese. Mix together and set aside. Drizzle with a vinaigrette dressing and toss salad.  Serve and enjoy.

You may add chicken or a lean fish to this salad for protein.

We hope you enjoy these recipes!

From Our Hearts to Yours!

Healthy Breakfast Tips !

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Hello readers! Hope everyone is having a blessed year so far. Making healthy choices is important. Breakfast is the most important meal of the day! It jump starts your metabolism.  Staying on track with your morning meal can sometimes be hard. Waffles, French toast ,donuts, biscuits, croissants, and other  high sugar and fat foods all are pleasing to our taste buds. However, these choices lack nutrients and can have negative effects on your body. Often times due to our busy schedules we have to make quick choices. Going out to breakfast/ brunch can also be tempting to choose the least nutritious options on the menu. Don’t let that be an excuse. Here are some nutritious options! 

A bowl of oatmeal with fresh fruit:

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Granola bar or granola with yogurt:

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Vegetable omelets :

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Smoothies and juicing:

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A bowl of fresh fruit:

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Whole wheat muffins:

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Whole grains cereal with plant-based milk: Plant based milk reduces mucus build up and is a healthier option. Try almond or soy milk.

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I hope you find these healthier breakfast options helpful:

From Our Hearts to Yours:

2018 Health Tips

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Hello readers! Welcome back! Hope everyone enjoyed the holiday season. I wish many blessings in your lives this year. Wow it’s 2018! These years have flown by! Give this year a healthy and productive start.  Water is key!  Increase the amount of fruits and vegetables in your daily diet. Clean eating is important. Live foods provide enzymes and nutrients beneficial to your body.  Get up and get moving! Walking or running is a great  alternative if you can’t make it to the gym. Please make it a priority to remain healthy this year, mentally, physically, and spiritually. Being healthy is a lifestyle!

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From Our Hearts To Yours!

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Healthy Christmas Recipes

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Hello readers! I hope everyone is having a great week. It’s almost Christmas time.  While enjoying the food and festivities, be sure to make healthy choices and keep certain foods in moderation. I have composed a list of some healthy Christmas recipes for you to try.

Orange – Cranberry Relish

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1 and 1/2  unpeeled orange, cut into eighths and seeded
1 12-ounce pack of Fresh cranberries, rinsed and drained
Agave

Place half the cranberries and half the orange slices in food processor container. Process until mixture is evenly chopped. Pour in a bowl. Repeat with remaining cranberries and orange slices. Stir in agave to taste . Place in the refrigerator to chill. Serve and enjoy.

Collard Greens and Kale

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1 large bunch collard greens,
about 1 to 1 1/2 pounds
1 large bunch kale, about 1 to 1
1/2 pounds
3 tablespoons olive oil
6 cloves garlic, minced
1/2 teaspoon sea salt or cajun seasoning
1/2 teaspoon freshly ground
pepper
4 teaspoons fresh lemon juice
a few dashes hot pepper sauce,
optional

Rinse collard greens and kale thoroughly. Drain and cut out large, tough stems and ribs. Slice the leaves into 1/4-inch strips.You should have about 8 packed cups.Heat the olive oil in a heavy skillet or wok over medium-high heat. Add the garlic and cook, stirring, 30seconds. Add half of the collard greens and cook,stirring, for about 30 seconds.Add half of the kale and cook stirring, for about 1 minute, or until the leaves begin to soften.Add the remaining greens and cook,stirring constantly, for about 10 minutes,until the greens are tender.Season with the salt, , cajun seasoning, pepper, and lemon juice, and a few drops of hot pepper
sauce, if desired. Serve and enjoy.

 

Hope everyone enjoys the recipes! Merry Christmas from Healthy Heart Plus

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Healthy Eating Tips for Christmas

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**Healthy Heart Plus hours for the Holidays are  the following:

Open:

Wednesday,December 20, 2017- 10:00 AM -5:00 PM

Thursday,December 21, 2017-10:00 AM-5:00 PM

                                    Wednesday,December 27, 2017- 10:00 AM- 5:00 PM

Thursday,December 28, 2017- 10:00- 5:00 PM

Regular office hours will resume at the start of the new year!

Happy Holidays everyone! Christmas is almost here. Can you believe it? This year has truly flown by. Wow! It’s that time again to gather around and indulge in all the wonderful fixings,participate in holiday festivities, fellowship with your family and friends, and also brighten spirits of those who are less fortunate.  Make it a point to remain healthy during this holiday season despite all the tempting foods. Here are some  simple nutrition tips for you to follow ! Have a blessed Christmas!

Be sure to  drink lemon water with your meals. It helps with digestion and provides enzymes.

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Have a green salad and green vegetables with your meal. Cooked greens do not take the place of a salad. 

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Choose lean meats for protein. Stay away from fatty and fried meats.

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Portions are key.

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Try fresh cranberry sauce instead of canned.

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We hope everyone finds these Christmas nutrition tips helpful!

 

From Our Hearts to Yours! We wish you all a Merry Christmas.

 

Ginger Apple Muffins

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Hello ! Hope everyone had a great weekend. Below please see the recipe for ginger apple muffins.

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Ingredients

  • 2 cups shredded apple
  • 2 cups all-purpose flour
  • ⅔ cup sugar
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 3 teaspoon ground cinnamon
  • 1 ½ teaspoon ground ginger
  • ¾ cup unsweetened almond milk
  • ½ cup ripe banana (mashed)
  • ½ tablespoon orange juice 
  • 1 tablespoon apple cider vinegar
  • ½ cup finely chopped candied (crystallized) ginger or shredded ginger.

Directions

 

  1. Using a medium-sized bowl, whisk together the flour, sugar, baking powder, salt, ground cinnamon, and ground ginger.
  2. Next, in a large bowl combine the  almond milk, shredded apple, mashed banana, apple cider vinegar, orange juice, and crystallized/candied ginger.
  3. Then, stir in the flour mixture until both mixtures are evenly incorporated.
  4. Next, lightly grease a 12-cup muffin tin and fill each cup 2/3 of the way full.
  5. Bake at 400°F for 15 to 20 minutes or until fully cooked all the way through.

  Serve and Enjoy