One Step At a Time...
You Can Go Meatless
For All Three Meals
Prevent
a Second Heart Attack through Diet
Eat
these nine foods to quell inflammation and protect your heart.
If you’re one of
the 13 million Americans who have survived a heart attack or have
been diagnosed with heart disease, then take heart! You can take
control of your heart health with the knowledge that certain foods
have been shown to quell inflammation, which is the root cause of
plaque build-up in the arteries. What’s the food prescription?
Science has proven that a Mediterranean eating style, which focuses
on our top nine artery-healing foods, can reduce the risk of a second
heart attack by up to 70 percent.
1.
Extra virgin olive oil.
Extracted from olives by crushing the whole fruit, olive oil is a
golden elixir brimming with potent inflammation-suppressing
antioxidants called polyphenols, as well as monounsaturated fatty
acids (MUFA), the heart-healing kind of fat. The high MUFA content of
olive oil is cardio-protective—it cuts your “bad” LDL
cholesterol level, helps stabilize vulnerable plaque by preventing
LDL from becoming oxidized (when LDL reacts with free radicals to
promote inflammation) and bumps up your level of “good” HDL
cholesterol. Make this your main fat in marinades, sauces, dressings,
and cooking.
2.
Greens and other vegetables.
Dark
green and leafy; Red, ripe and juicy; bright orange and crunchy—this
rainbow of colors is from Mother Nature’s medicine chest of foods
that keep your arteries clean and healthy. Spinach, for example, is
one of the most nutrient-dense foods on earth—so nix the iceberg
and make this veggie your salad green of choice. Red-purple
vegetables such as radicchio, red beets and eggplant contain pigments
that protect the heart by increasing production of a natural
antioxidant called glutathione. Eat like an artist and try to consume
at least five colorful veggies every day.
3.
Salmon and other seafood.
Fatty
fish that swim in the cold waters of the sea—such as salmon,
halibut and sardines—contain ultra-heart-healthy omega-3 fats, DHA
and EPA. Fish oil stabilizes plaque, reduces risk of sudden death,
lowers triglyceride level, and reduces inflammation. Fish oil also
revs up the body’s ability to dissolve blood clots, the kind that
seal off plaque-filled arteries. Aim for at least two fish meals per
week.
4.
Figs and other fruits.
Figs
and other fruits are rich in fiber, vitamins and potassium, and
contain an array of plaque-fighting polyphenols. Substitute pureed
fruit for fat in baking, sprinkle dried fruit on salads, add fresh
fruit to smoothies, and try baked fruit for a delicious desert. Aim
for at least three servings every day.
5.
Walnuts and flaxseeds.
Yes,
walnuts and flaxseeds are high in fat but it’s the good fat: the
vegetarian omega-3 fat called alpha linolenic acid (ALA).Walnuts are
also high in vitamin E (an antioxidant that helps keep cholesterol
from building up in plaque), and fiber. Add walnuts to fat-free Greek
yogurt, salads, and baked goods. Add ground flaxseeds to oatmeal,
pancakes and baked goods.
6.
Oatmeal and other whole grains.
Oats are a nutritious whole grain filled with beta-glucan, a type of
soluble fiber that soaks up cholesterol and pushes it through the
digestive system so that it’s not absorbed by the body. Oats also
contain a unique antioxidant that counteracts the destructive and
atherosclerosis-inducing damage of unstable free radicals. Aim for at
least three servings of whole grains each day.
7.
Lentils and other legumes.
A versatile low-fat plant protein, legumes (beans, peas and lentils)
are full of heart-healthy vitamins and minerals and are one of the
best sources of cholesterol-lowering soluble fiber. In addition,
lentils are loaded with antioxidants, protein, vitamins and minerals,
especially iron—and all this for pennies on the dollar. Soybeans, a
near-perfect protein choice instead of animal protein, exhibits
strong antioxidant capacity that can help decrease artery
inflammation. To get your daily dose of legumes, substitute soymilk
for cow’s milk; eat legume-based soups or chili; toss lentils into
pasta sauce; try hummus
as a dip; or sprinkle kidney beans on your salad.
8.
Red wine.
The deep garnet color is a clue that this “drink of the ages” is
loaded with flavonoids, as well as the vital antioxidant resveratrol.
However, moderation is the magic word, which means one 5-ounce glass
of wine a day for women and two for men.
9.
Dark chocolate and green tea.
Dark chocolate is packed with heart-healthy nutrients and has been
shown to lower inflammation in the arteries, as well as reduce blood
pressure. Try a nightly cup of rich hot chocolate—made with 2
tablespoons of unsweetened cocoa powder, soymilk and a touch of
sweetener. Or enjoy a small amount of dark chocolate (an ounce) every
day washed down with green tea, also rich in polyphenols.
Healthy
Meatless Recipe:
Skinny
Spaghetti Squash Alfredo
(Courtesy
of Heidi from food Doodles )
Ingredients:
- 1 medium sized spaghetti squash
- 1 tbsp butter
- 2½ tbsp flour(whole grain is fine)
- 2-3 cloves of garlic, very finely minced, grated or pressed
- 1 tbsp cream cheese(low fat is fine)
- 1½ C milk(low fat is fine)
- 1 C freshly grated, not packed Parmesan cheese(about 60g or 2.1oz), plus 2 tbsp extra for topping
- ¼ tsp salt
Directions:
- First prep the spaghetti squash. Preheat the oven to 350 degrees. Cut the spaghetti squash in half using a large sharp knife, scoop out the seeds and place cut side down on a rimmed baking sheet covered with water. Bake until tender, about an hour Alternatively, keep the spaghetti squash whole. Poke a few holes deep into the squash with a large knife. Place in the oven whole. Bake for 60 minutes, remove from the oven and let rest for 10 to 20 minutes before slicing in half with a large serrated knife like a bread knife. Scoop out the seedy inside leaving the spaghetti strands. Once cooked, use a fork to gently scrape the "spaghetti" strands into the center.
- For the sauce, melt the butter in a small pot. Once hot add the garlic and saute for 1-2 minutes over medium low heat. Add the flour and whisk into the butter. Cook for another minute while stirring. Add the cream cheese, warm it up and stir it in to the butter mixture.
- Add the milk and whisk well. Bring up to a gentle simmer then remove from the heat. Add the freshly grated cheese and salt and stir until melted, just a minute or two. Pour half the sauce into each spaghetti squash half(or less if using a smaller squash). Gently stir to combine. Top with an extra sprinkle of Parmesan and place under the broiler of your oven for 2-3 minutes until golden and bubbly. Serve immediately.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
Be
Positive
Most
of us have heard about the benefits of positive thinking on our
health, relationships, and anything we’d like to achieve in life.
But it’s also important to take that concept a step further and
apply it to the words we speak and hear.
You
need to make a conscious decision to choose positive words and to
praise and encourage the people around you. You also want to make
sure you’re speaking truthfully and sincerely.
At
the same time, you also need to guard yourself from those people and
situations that tend to empty your bucket. Consider how the movies
and television shows you watch affect the way you feel. What’s your
reaction to the words your friends, family members, and co-workers
use in your presence? Do you feel filled up or emptied when you’re
around them? If it’s the latter, you need to take control and work
toward changing your environment.
Remember
Green Goes With Everything
The
Plain Green Truth
Let's
face it: we all want to look good.But we want to be healthy, too.As
with household cleaners, many of the ingredients, in ordinary beauty
and personal care products have not been proven to be safe. Just
because it comes from a fancy bottle doesn't mean it is good for
you.You can make better choices by learning what products to avoid.
Contact
LQ Wellness to learn about the same nutrients that help keep you
healthy on the inside also play a huge role in how you look on the
outside. So it only makes sense that your hair and skin care comes
not from a cosmetics company, but from a company that knows
nutrition, inside and out. See how beautiful healthy can truly be.
Have a great week and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“A
pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty.”
~
Winston Churchill ~
