Weekend Nutrition Tips

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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!

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

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

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  • 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.

Enjoy!

From Our Hearts to Yours

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The many uses for lemons

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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 :

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  • 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. 

Enjoy.

From Our Hearts to Yours!

Health Benefits of Pineapples

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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

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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

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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.

 

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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

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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!

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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 !

 

What is a Food Rescue?

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Hello readers!  Hope everyone is having a good week so far.  Let’s discuss food rescue. What is a food rescue ? A food rescue is the process of collecting food that would otherwise be thrown away from restaurants and grocery stores, then distributed to local emergency food programs in communities. This process helps with cutting down on hunger issues.  Food rescues are much needed, especially in areas that are food deserts.  These programs offer healthy food choices, such as fresh fruits and vegetables, to those who otherwise would not have access to them. It is  also a bonus to allow families and children in urban areas to receive the nutrients that they so desperately need.  Food rescues are a huge blessing !

Healthy Hearts Plus II offers a food rescue to communities in the surrounding Richmond area.

HHP II FoodPantry Flyer

The food pantry will be available every Friday between 11 a.m. to 2 p.m.

              If you have any questions please call (804)-528-9317

 

Here is a refreshing and easy mango and strawberries  fruit salad recipe to try :

 

 

Ingredients
  • 2 ½ cups sliced strawberries
  • 2 mangoes, diced
  • 1 orange, juiced
  • 1 tsp lime zest
  • 1 tsp agave nectar or honey
 
Instructions
  1. In a medium bowl, stir together the strawberries, mangoes, orange juice, lime zest and agave nectar (or honey).
  2. Serve immediately or refrigerate for up to 3 hours.

 

From our hearts to yours !

 

Summer Spinach Salad Recipe

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Hello readers! Hope you are having a blessed week so far! I am going to share with you a delicious spinach salad recipe that is perfect for the summer!  Spinach is wonderful for our health , as you know it is a good source of iron. It also has cancer fighting properties, protein, antioxidants, improves digestion, and contains vitamin E, C, and K and fiber.  

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Spinach, Avocado, and Strawberry Salad

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  • 6 cups fresh baby spinach
  • 1 pint strawberries, hulled and sliced
  • 1 -2 avocados, peeled, pitted and diced
  •  
  • 4 ounces goat cheese ( optional)
  • 1/4 cup sliced almonds, toasted
  • half a small red onion, thinly sliced

                       You may add chicken, tuna, or salmon for protein.

Mix all the ingredients together in a large bowl and drizzle with a balsamic dressing  and serve.

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From our heart to Yours!

 

Refreshing Fruit Salad Recipe

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Hello Everyone! I am back! Did you miss me?  Today I am going to be giving you all a refreshing fruit salad recipe to try. This is a nice light meal or snack that won’t weigh you down and will cool you off during this summer heat. A fruit salad is also a tasty way to give your body the vitamins, nutrients, and enzymes that it needs.

You will need:

A large bowl

1 Fresh pineapple chopped

1 or  2 packages of strawberries

1  or  2 packages of blackberries

3  Kiwi chopped

1 or 2 packages of blueberries

1 seedless watermelon chopped 

Cut up  pineapple, kiwi, and watermelon and pace aside. Pour berries in the bowl. Add in chopped fruit. Mix together. Drizzle with agave. Mix together ingredients. Place in the refrigerator to chill.

Serve and enjoy

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From our heart to Yours!

 

 

Cool off with Frozen Fruit Bars

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Green Smoothie Protein Popsicles

Green Smoothie Bars

4 frozen bananas, handful of spinach, 3 tablespoons of agave, and 1 cup of almond Milk.

Blend until smooth and creamy and pour into popsicle molds. Freeze and serve

Makes 6 bars

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Mango, Strawberry Banana Fruit Bars

1 Cup Fresh or frozen mango chunks, 1/2 cup fresh strawberries, 1 banana, 1-2 teaspoons of  honey or agave.

Blend until smooth and creamy and pour into popsicle molds. Freeze and serve

Makes 6 bars

Hope you enjoy these cool and refreshing fruit bar recipes

From our heart to yours!

 

                                                                   

Keys to Staying Hydrated this Summer

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Hello everyone! I want to welcome you back to the blog.  I hope you all are doing well and staying healthy. Since its summer time it is more important than usual to stay hydrated . Did you know that cucumbers and other fruits and vegetables can help you stay hydrated?  Cucumbers contain 96% water. Watermelon, which is a summertime favorite, also contains 96% water.  Pineapple; a more tropical fruit selection, contains 95% water. Lettuce contains 94% water. Make sure to choose romaine lettuce and not iceberg lettuce.  Tomatoes are another vegetable to help you to remain hydrated as they contain 94% water.

       

                                          
    

 

    

 

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Hope you find these tips helpful. From our heart to yours!