With Valentine's Day here, it's a great time for a gentle reminder about heart health and a fun 'Tickled Pink' Strawberry Smoothie recipe that screams 'pink is not just for little girls' in tutus. -enjoy!
guess what heart healthy ingredient is hiding in there?
Tickled Pink Strawberry Smoothie
serves 2 small or 1 large
1 ripe banana
1 cup of unsweetened almond milk
1 cup of sliced strawberries (or more)
1/4 cup of oatmeal
3-4 ice cubes
Pulse in the blender and enjoy!
extra nutritional add-in ideas:
ground flax seed, chia seeds, spinach, other fruits
So since this is the month of hearts and roses, how are you taking care of of your heart?
Here are a few heart healthy habits to keep your ticker is solid shape. It's always great to refresh yourself with health information you might already know, but good to read again. I'm personally trying to get more fiber in each day, so this was a wonderful reminder to plan my meals and add in more colorful fruits and veggies.
These tips came from Leslie Bonci, R.D who is the Pittsburgh Steelers' nutritionist, this was part of an article at EatingWell.com.
1. Get Trim
-losing as little as five to ten percent of your body weight can result in better blood pressure, lower risk for diabetes and improve cholesterol rates.
2. Cut Back on Bad Fats
-ways to reduce your saturated fat intake: replace butter with olive oil which contains good amounts of heart healthy monounsaturated fats; avoid trans fats by skipping foods with any partially hydrogenated oils in the ingredients list (usually found in packaged processed foods, crackers, bakery goods, etc.)
3. Eat at Least 25 grams of Fiber a Day
-studies have linked a high fiber diet to a lower risk of heart disease. So eat up all those oats, beans, fruits, veggies and whole grains. Challenge yourself to see how many you can fit in.
4. Have Fish Twice a Week
-we have all heard about the benefits of omega-3's. Eating fish a few times a week has been shown to lower triglycerides and blood pressure. Find a new marinade and pick up some fresh fish for dinner. Easy and fast to prepare, dinner is ready in minutes.
5. Exercise for Thirty Minutes Nearly Everyday
-keep that heart pumping and take a brisk walk with the dog, a friend or try a class at a local gym. You'll feel amazing and your heart, body and mind will thank you.
If you are looking for a healthier sweet treat, try my black bean brownie bites.
Made with black beans, honey and oatmeal..they're out of this world.
(recipe here or on my recipe page)
This is what I will be having after a nice valentine's dinner. Chocolate covered love.
Wishing you all a heart healthy Valentine's Day.
Treat yourself to something special.