Dear Sisters,
Did you know that taking care of your heart is an act of self-love and empowerment?
Keeping your heart healthy can go a long way
toward enjoying years of good health. One of the easiest ways to get it on
track is by making simple heart-healthy swaps in your meals. Here are some
practical tips to help you hack your meals to make the most of your nutrition
and put your heart and mind at ease. 💓💛💚
Be an advocate for your own health
Swap refined carbs with whole grains!
Bake, Broil, or Steam rather than fry!
You can try a simple swap: swap out fried foods for baked or
broiled. You'll notice that baked and broiled foods will taste better than
fried foods, so this isn't a hard swap to stick to!
Steaming is a cooking method that involves using steam to
cook food. It is considered one of the healthiest cooking techniques because it
preserves the nutrients, flavors, and colors of the food while minimizing the
use of added fats and oils.
Swap salt with spices!
Too much salt can cause issues. The spices in your spice
rack are a far superior way to add flavor and nutrients without adding more
salt. Make sure that spice blends do not contain sodium as they can cause blood
pressure to rise to unhealthy levels.
Choose nuts over chips!!
If it's something crunchy you seek for a snack, choose nuts
instead of going for chips. Nuts give you more fiber as well as unsaturated
fat. Measure out some snack-sized servings of nuts to keep in your pantry for
easy access. Even better, buy your nuts in a shell and eat them the
old-fashioned way by cracking the shell first on your own.
Use avocado rather than mayo!
Avocados are a heart-healthy swap you can use on your
sandwiches. Instead of mayonnaise, mash up an avocado and smear it onto your
whole grain bread or wrap. It will add more flavor and nutrition while keeping
your chosen bread from feeling too dry.
Infuse water instead of drinking soda
Infusing water with lemon, cucumber, or herbs like mint
gives it a delicious flavor and more nutrients. Choose to drink this over soda
and other sugary drinks to keep your heart in good health.
Recipe of the month – Steamed Broccoli with Lemon and
Garlic
Ingredients:
- 1 head
of broccoli, cut into florets
- 2
cloves of garlic, minced
- Zest
of 1 lemon
- Juice
of 1 lemon
- Salt
and pepper to taste
- Optional:
Red pepper flakes for a bit of heat
Instructions:
- Prepare
the broccoli by washing and cutting it into bite-sized florets.
- In a
steamer basket or a steaming pot, bring water to a boil.
- Place
the broccoli florets in the steamer basket and cover with a lid. Steam for
about 5-7 minutes, or until the broccoli is tender but still crisp.
- While
the broccoli is steaming, heat a small skillet over medium heat. Add a
teaspoon of olive oil.
- Add
the minced garlic to the skillet and sauté for about 1-2 minutes, until
fragrant. Be careful not to let it brown.
- Once
the broccoli is steamed, transfer it to a serving dish.
- Drizzle
the lemon juice over the steamed broccoli.
- Pour
the sautéed garlic over the broccoli.
- Sprinkle
lemon zest over the top for added flavor.
- Season
with salt, pepper, and red pepper flakes if desired.
- Gently
toss the broccoli to ensure even distribution of the flavors.
- Serve
the steamed broccoli as a healthy side dish or add it to salads, grain
bowls, or as a topping for baked potatoes.
Enjoy your delicious and nutritious steamed broccoli with
lemon and garlic.
Your wellbeing deserves all the attention it can get
By making these swaps, you'll be
taking small steps to achieve big results with the health of your heart.
Visit www.luvyourhealthylife.com today to unlock resources designed to empower you on your wellness path. Let's walk this journey together towards a vibrant and more fulfilling life.
See you on the website!
Warmly,
Teri Sewell Huff
Culinary Nutrition Educator and
Founder of www.luvyourhealthylife.com
P.S. Spread the wellness love! Share this invitation
with your friends and family who are seeking a healthier and happier lifestyle!
.jpg)
No comments:
Post a Comment