How is your New Year Resolution going? 🏃🏋🏌🏊🚴🎾
It's February, how is your New Year Resolution going? I'm not doing so well. I had every intention to exercise at least 3 times a week and drag husband out for walks couple of times on top of that. Well, I failed. Something always comes up that takes priority. I just realized that I have not exercised even once this week, let alone go for leisurely walks with husband. But in my defense, I am always good with what I eat and feed my family. That has to count for something, right? We try to do that with our weekly meals as well. I recently read that 47% of Americans have at least one of the three key risk factors for cardiovascular disease: Uncontrolled high blood pressure, uncontrolled high LDL (bad) cholesterol, and smoking. That is just too scary!!! So after reading this few weeks back I started monitoring what I use in the weekly meals we serve you to see if we contribute to this problem or help you control it. I am happy to say, we do pretty darn well. This week I decided on the menu only based what will be available at the market and what I thought would be a versatile menu. After we decided what to be on the menu, I went back and looked at each item to see how it benefits or harms our bodies and here is why I defend the menu to be heart healthy.
-As a rule, we try to use less salt by using more herbs, spices and aromatics.
-We don't use butter or margarine, and use only various olive oils and some canola. Olive oil is rich in Polyphemus(antioxidants) and monounsaturated fat, which promote heart health.
-Spinach, sweet potatoes, broccoli, salmon and yogurt are regulars in our dishes. They are all high in Potassium which is a vital mineral that relaxes blood vessels, which help control blood pressure. We use yogurt in some of our creamy dressings, when we want to use less cream in our sauces. sometimes we marinate our meats in yogurt.
-We use a lot of citrus in marinates, dressings, sauces or just flavoring our meals. Citrus are filled with flavonoids and vitamin C, which may help reduce risks for heart disease and stroke, lower blood pressure, and improve cholesterol levels.
-We all know that eating more veg is good for you and your ticker. Vegetables are good sources of potassium, antioxidants, and fiber. The secret to getting broad array of beneficial nutrients is to eat a variety of differently colored veg, and as much seasonal as possible.
-Whole grains like quinoa, barley, wild rice....are another good source of heart healthy nutrition.
-Legumes are a good way to squeeze in protein with low fat and high fiber in your diet. They are also filled with vitamins and antioxidants.
- Fruits and berries, similar to veg are filled with heart healthy goodness. Eating seasonal and organic is always more beneficial.
So after boring you with all these facts, I am happy to say eating what we prepare for you can contribute to your healthy eating. I just hope you are more disciplined than I am with getting your body moving.
We hope you will enjoy this weeks heart healthy meals and know that we prepare them for you with an additional dose of love and joy.
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