Category Archives: Uncategorized

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

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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

 

 

Have a Bowl of Soup

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Hello readers! Welcome back! Hope everyone had a wonderful Thanksgiving.This weeks post is about the benefits of soup. Soup is one of the best things to eat during fall and winter. Below I have provided a list of the benefits as well as two soup recipes to try.  

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Soup Benefits:

Low in Calories

Provides warmth for the body

High in nutrients

Boosts immunity

A great way to get your daily serving of vegetables

Aids in weight loss

Can be used as a detox

 

Italian Wedding Soup

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1 box chicken broth

1 can low sodium cream of celery soup 

1 stalk of celery

2 cups of whole wheat pasta noodles

1 red bell pepper

1 green bell pepper

 fresh spinach

fresh carrots

parsley

turkey sausage

In a saucepan add the chicken broth and a can of low sodium cream of celery soup. Let this mixture get good and hot. After heating, turn down to simmer. add the whole wheat pasta noodles. Cut up the celery in fine pieces. Chop carrots,peppers,spinach and parsley. Add the vegetables to the broth. Roll up the turkey sausage in small bite sized pieces.  Place them in a skillet with olive oil and sear. Remove them from the pan and add them to the broth.  Let simmer for about 20 minutes. Remove from heat and serve.

Alkalizing Soup

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 3 stalks celery or bok choy

 3 carrots 

 1 cup spinach leaves

 parsley

 1 large onion or 2 cloves garlic

 3 red skinned potatoes

 1/2 teaspoon of creole seasoning

 2 cups of water

Cover with water in soup pot. let cook until broth has a rich flavor. Enjoy.

 

From Our Hearts to Yours

Thanksgiving Recipes

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Hello readers! I hope everyone is having a blessed week.  Thanksgiving is right around the corner.  It will soon be time to gather with friends and family to celebrate God’s blessing and eat wonderful foods.  Remember to make healthy choices this holiday and keep certain foods in moderation. I have composed a list of some Thanksgiving recipes for you to try,

Sweet Potato Stuffed Oranges:

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6 Sweet Potatoes

1/2 Stick Butter

1/4 Cup Orange Juice

1/4 Cup chopped pecans (optional)

6 Large Oranges

Mini Marshmallows (optional)

Preheat oven to 375 degrees F.
Cover sweet potatoes with cold water in a
large pot and boil until fork tender. Peel the
potatoes, transfer to a bowl, and mash. Stir
in butter, and orange juice and mix
For the orange shells, cut each orange in
half and scoop out the pulp using a small knife or a spoon.
Fill each orange shell with the sweet potato mixture and top off with the marshmallows.
Bake until hot and the marshmallows are melted. Garnish with pecans and serve.

 

  5 Culture Macaroni & Cheese: 

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Semolina Wheat Pasta

Sharp and Extra Sharp Cheeses

Parmesan Cheese

Cottage Cheese

 Smart Balance Butter                                   

 Better Than Sour Cream 

 Cholesterol Free Eggs      

 Cook pasta; add half of the slices of cheese, milk, butter, and seasonings.

Stir with a wooden spoon until melted.  Pour pasta into 9 inch square pan; place the remaining slices of cheese (tear into strips) evenly on top of pasta.  Broil until cheese melts and turns slightly brown.

 

Cranberry Sauce with Pineapples:

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1 bag (12 ounces) Cranberries, washed  

1 cup water

agave

1 ½ cups chopped fresh pineapple (canned pineapple may be substituted)

Place cranberries in a medium sized sauce pan, add agave and water. Bring to a boil, reduce heat and simmer 12 to 15 minutes. Remove from heat and stir in pineapple. Let cool. Store in a covered container in the refrigerator for up to 1 week.

Hope that you find these tips beneficial!

From Our Hearts to Yours

 

 

Vegetables That Provide Benefits for Your Skin

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Hello readers! Everyone wants healthy glowing skin. We can try all the fancy and expensive creams and washes we want, but the bottom line is it comes from what we put in our bodies. What we eat shows in our skin. So if you are eating large amounts of sweets and fried foods your skin will suffer. One key to great skin is always making sure you are drinking water. Juices and sodas are filled with sugar that can affect your skin. Increase your water intake.  There are also several vegetables that are good for your skin.

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Carrots: Carrots are high in beta carotene. They help to  give your skin a glow, fight wrinkles and improve your skin.

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Spinach: Packed with antioxidants, helps strengthen skin tissue and contains an anti- inflammatory that will flush out toxins.

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Tomatoes:  Tomatoes contain an antioxidant called lycopene which has anti-ageing properties and also acts a sunscreen from within. The pulp from the tomato helps tighten pores and prevent breakouts.

 

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Cucumbers:  Cucumbers provide silica which aid in providing a clear complexion and contain a high percentage of water that keeps the skin hydrated.

Hope that you find these tips beneficial!

From Our Hearts to Yours