Lifestyle tips for a healthy heart

HEALTHY STEPS TO A HEALTHY HEART

HEALTHY STEPS TO A HEALTHY HEART

EAT MORE HEALTHY FATS: Raw nuts, olive oil, fish oils, flax seeds, or avocados. Enjoy monounsaturated fats such as almonds, cashews, peanuts, pecans and butters made from these nuts, as well as avocados—all great sources of “good” fat.
Diet and lifestyle tips for a healthy heart alphabet lifestyle

EAT LESS TRANS FATS: Found in partially hydrogenated or deep-fried foods and saturated fats from fried food, fast food and high calorie snack foods. Diet and lifestyle tips for a healthy heart alphabet lifestyle

 

EAT MORE NUTRIENTS: Found in colourful fruits and vegetables—fresh or frozen and prepared without butter.
Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad

EAT LESS PACKAGED FOODS: Especially those high in sodium and sugar.
Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving for sweetness.
Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your cravings

EAT MORE FIBRE: Opt for cereals, breads and pasta made from whole grains or legumes.
Diet and lifestyle tips for a healthy heart alphabet lifestyleTry a new grain. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur. These alternatives are higher in fiber than their more mainstream counterparts — and you may find you love their tastes.

EAT LESS WHITE BREAD: Avoid white or egg breads, sugary cereals, refined pastas or rice.

EAT MORE OMEGA 3 AND PROTEIN: Trade red meats for fish, shellfish or poultry. Eat omega 3 fatty acids every day. Fatty fish like salmon, trout, or herring and flaxseed, kale, spinach, and walnuts all contain polyunsaturated fats that are vital for the body.

As Omega3 fatty acids have a range of profound health benefits this month we’ll be adding OmegaMAX 1000mg from Simply Supplements to our daily diet.

Healthy heart - fish oil supplement
Click to order super strength Omega 3 fish oil supplements

This high strength fish oil supplement that contains concentrated levels of the highly acclaimed polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential building blocks for many cells in the human body and perform a number of essential functions.

We’ll also be tracking our daily activity including heart rate, steps taken, distance traveled, calories burned, floors climbed and monitoring our sleep patterns by using a Fitbit Charge HR Heart Rate and Activity Wristband

Fitbit Charge HR Heart Rate and Activity Wristband to monitor daily activity and sleep patterns.
Click to order Fitbit Charge HR Heart Rate and Activity Wristband

For more information on leading a healthy lifestyle and tips on reducing your risk of developing coronary heart disease visit The British Heart Foundation website. 

7 Great Cookbooks You’ll Actually Use!

http://alphabetlifestyle.com/2016/01/26/7-great-cookbooks-youll-actually-use/


Looking for the perfect present for the food lover in your life – or a beautiful edition to your own kitchen shelf? An inspiring cookbook is always in demand. We believe that a great cookbook requires certain things; delicious recipes and easy-to-follow instructions, beautiful photography, and most importantly food ingredients that inspire and are exciting to eat. The list that follows contains a selection of our favourite cookbooks that have stood the test of time in our homes:

Alphabet Lifestyle Book Recommendation Shehzad Husain Healthy Indian Cooking
Click to order Shehzad Husain Healthy Indian Cooking
  1. Healthy Indian Cooking – Shehzad Husain

This book is an inspiring book for those wanting to delve into authentic Indian cooking. It takes you through useful utensils, Indian ingredients, spices and cooking techniques and has an emphasis on nutritious vegetables, pulses, rice and grain recipes.

Favourite recipe: Vegetable and red kidney bean pulao. This pulao makes an excellent complete vegetarian meal in itself.

Alphabet Lifestyle Book Recommendation
Click to order Gary Rhodes Food with Friends

2. Food With Friends – Gary Rhodes

This book is a meal planner to make entertaining simple. All the recipes are part of a dinner plan. They include shopping lists and preparation schedules, including a time plan. Organised into three categories: menus for four, menus for six and menus for eight and more. Try a meal plan for 6: Tastes of the Caribbean – Jerk chicken wings, Grilled swordfish with sweet sour relish and sweet potato roasties followed by baked tropical fruits! Heaven!

3. The Kinfolk Table – Recipes for Small Gatherings

The author of this delightful book has travelled the world, collecting recipes. He takes us into the homes of each contributor and captures what makes them all so special. The Kinfolk Table offers great recipes that are uncomplicated and inexpensive, yet ideal for entertaining with friends. This book feels like a welcome invite into the kitchen of a group of diverse and interesting friends.

Alphabet Lifestyle Book Recommendation The Kinfolk Table – Recipes for Small Gatherings
Click to order The Kinfolk Table – Recipes for Small Gatherings

4.  Jamie’s Italy – Jamie Oliver

Jamie’s Italy is a result of Jamie’s quest to capture the essence of Italian cooking. It’s more than just a cookbook, it’s a travelogue of Italy, from Sicily to Tuscany, savouring the Italian flavours along the way. It features local fishermen, family bakers and special ‘Mamas’ sharing their tips and recipes.

Alphabet Lifestyle Book Recommendation Jamie Oliver Jamie's Italy
Click to order Jamie Oliver Jamie’s Italy

5. Tagines – Over 50 Delicious Recipes by Lakeland

Discover the fragrant dishes of Morrocan cooking with a heady blend of spices and herbs.  Create hearty, slow simmered stews and authentic North African dishes. Our favourite is the Lamb and Apricot Tagine with Citrus Cous Cous.

Alphabet Lifestyle Book Recommendation

6. The Complete Book Of Low-Carbphydrate Cooking – Elaine Gardner

This is our go to book when we need to shed a little bit of weight or we’re just looking for high protein/low carb healthy recipes. This is a quick easy reference guide for healthy weight loss options and contains over 150 nutrient packed recipes.

Alphabet Lifestyle Book Recommendation

7. Keeping It Simple – Gary Rhodes

In this simple cookbook, Gary Rhodes strips out complicated techniques and fiddly instructions and demonstrates the fundamentals of good cooking. This is an essential cookbook for busy people who want simplicity and flavour. This book allows you to follow your own instincts and discover and create your own favourites. A great beginner guide but also an essential reference book.

Favourite recipe: Roast Chicken Wing Kiev

Alphabet Lifestyle Book Recommendation Keeping It Simple - Gary Rhodes
Click to order Keeping It Simple – Gary Rhodes

Quesadillas with feta, hummus and avocado

AVOCADO, HUMMUS AND FETA QUESADILLAS

One of our favourite quick, easy and healthy lunch ideas is quesadillas filled with creamy feta, hummus and avocado.

A great after school snack for kids or a simple office lunch!

AVOCADO, HUMMUS AND FETA QUESADILLAS

INGREDIENTS

8 small tortilla
2 avocados
150 g feta
250 g canned chickpeas
3 tablespoons tahini (sesame paste)
1/2 tablespoon cumin
some olive oil
Juice of one lemon
some parsley, finely chopped
Add a few diced jalapeños or chili flakes to spice things up a little!

METHOD

For this quick hummus put chickpeas, tahini, cumin and lemon juice into a blender and chop. Start adding olive oil until the hummus is creamy.

Spread some hummus on each tortillas and sprinkle chopped parsley/coriander over the tortillas. Cut the avocado in half, remove the stone and remove the flesh with a spoon. Cut into slices and put two or three of them on top of the hummus. Add jalapeños or chili flakes.

Crumble some of the feta over it and fold the tortilla in half and press together slightly. Heat oil in a pan and fry the quesadillas on both sides crispy.

Source and photography, The Stepford Husband.

Simple Morrocan Lamb Tagine


Spice up your life with a traditional fragrant lamb tagine.

INGREDIENTS

Shoulder of lamb or lamb chunks cut into small chunks ( approx 2lb lamb)

2 large onion splash of olive oil

3 cloves crushed garlic

1 pint tomato juice

2 x 400ml tins chopped tomatoes

600ml lamb stock

4oz dried apricots, halved

2oz dates, halved

2oz sultanas or raisins

3oz flaked almonds

1 tbsp clear honey

2tbsp coriander

2tbsp parsley

Spice mix – 1tsp cayenne pepper, 2tsp black pepper, 2 tsp paprika, 1 tbsp ground ginger, 1 tbsp turmeric, 2tsp cinnamon

METHOD

Mix together the spices cayenne pepper, black pepper, paprika, ginger, turmeric, and cinnamon. Cover the lamb with half of the spice mix and leave to marinate for at least two hours, preferably overnight.

Preheat the oven to 150C/300F/Gas2.
Heat 1 tbsp olive oil in a large casserole dish or tagine. Add the onion and the remaining spice mix and cook over a gentle heat for 10 minutes so that the onions are soft, but not coloured. Add the crushed garlic. Cook for a further 2 minutes.
In a separate frying pan, heat the remaining oil and brown the cubes of lamb on all sides, then add the browned meat to the casserole dish. Add the tomato juice, chopped tomatoes, apricots, dates, raisins or sultanas, flaked almonds, saffron, lamb stock and honey to the casserole dish or tagine.

Bring to the boil and cover with a fitted lid. Place in the oven for 2-2½ hours or until the meat is meltingly tender.

Sprinkle with chopped herbs.

Serve with warm crusty bread and a large glass of red wine.

Enjoy!

Source

Shakshouka – A Delicious Middle Eastern Breakfast


SHAKSHOUKA

Why not start your day with a Spicy Middle Eastern breakfast. Shakshouka is a simple, one-pan egg breakfast baked in a tomato sauce spiced with cumin, paprika and cayenne pepper.

 

Ingredients

3 tablespoons extra-virgin olive oil
1 large onion, halved and thinly sliced
1 large red bell pepper, seeded and thinly sliced
3 garlic cloves, thinly sliced
1 teaspoon ground cumin
1 teaspoon sweet paprika
⅛ teaspoon cayenne, or to taste
1 can whole plum tomatoes with juices, coarsely chopped
salt & pepper
5 ounces feta cheese, crumbled
6 large eggs
Chopped cilantro, for serving
Hot sauce, for serving

METHOD
1. Heat oven to 375 degrees.

2. Heat oil in a large skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute.

3. Pour in tomatoes and season with salt and pepper; simmer until tomatoes have thickened, about 10 minutes.

4. Stir in crumbled feta.

5. Gently crack eggs into skillet over tomatoes.

6. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes.

7. Sprinkle with cilantro and serve with hot sauce and crusty bread

SIMPLE!

Enjoy x

 

Nutribullet. 6 nutritional breakfast smoothies for busy people


A friend recently recommended the Nutribullet, mainly because it’s a great piece of design and does exactly what it says on the label, creates nutritional drinks. I already have a blender, a mixer and a juicer, so why would I benefit from a Nutribullet?  Because it’s compact, easy to assemble and cleaning it is hassle free! You literally just need to wash the cup and rinse the blade under the tap. Unlike my juicer, there is no waste! You get the benefit of the whole fruit and veg. It converts everything into a nutritional drink so that you’re also getting the fibre, (the mush that is thrown away when you use a conventional juicer).

It’s this simple…

Fill the provided cup with half veg, half fruit, add an optional healthy supplement ie nuts, seeds, add water or an alternative liquid ( how much depends on the consistency you prefer), and attach the cup to the Nutribullet. Extract for approx 30 seconds.

So, here are my favourite 6 nutritional smoothie drinks to help you kick start your day:

Mango, orange, pineapple and Greek yoghurt
Mango, orange, pineapple and Greek yoghurt

Tropical morning smoothie

Recipe: Fill the cup with 1/2 mango (we prefer frozen mango and pineapple pieces) and fresh orange slices, cut into segments, 1/2 pineapple cubed. Add 1/4 cup of Greek yoghurt and top with water. Process for 30  seconds and enjoy!

Kale, strawberries, low fat Greek yoghurt and ice
Kale, strawberries, low fat Greek yoghurt and ice

Strawberry and Kale diet smoothie

Recipe: Pack the cup with kale, add strawberries, fresh or frozen, add 1/4 cup of Greek yoghurt and ice! Process and drink!

Coconut milk, spinach or chopped kale and apple
Coconut milk, spinach or chopped kale and apple

Spinach with Green apple

Recipe: 1 cup of coconut milk, pack in the kale or spinach. Add an apple and water for preferred consistency. Process for 10 seconds.

Banana, flax seed, Greek yoghurt and oats
Banana, flax seed, Greek yoghurt and oats

A high protein breakfast smoothie

Recipe: 1 ripe banana, Greek yoghurt, tsp of flax seeds, 1/4 cup oats. Add liquid of choice (water, milk or coconut milk). Remember do not exceed the max line indicated on the cup. Blend until smooth.

Pineapple, carrots, ginger and celery
Pineapple, carrots, ginger and celery

Carrot and Pineapple Health juice

Recipe: Fill the cup with carrot and pineapple, add celery and ginger. Add water and blend together. Simple!

Blueberries, spinach, banana, strawberries and Greek yoghurt
Blueberries, spinach, banana, strawberries and Greek yoghurt

Berry Spinach Smoothie

Recipe: 1 banana, 1/4 cup of berries. Add kale and Greek yoghurt.  Top up with liquid, preferably water, as a healthier option. Process for 20 seconds.

Note: As with all the Nutribullet recipes, add water or preferred liquid to reach the desired consistency. Never fill above the max indicator. If I need a thinner consistency I blend the ingredients and then split into 2 more cups, add more water and process a second time. This works for me.

Photo credits: alaskafromscratch; kblog.lunchboxbrunch.com, nutribulletrecipes.org, allnutribullet.com, healthhappylife.com

 

Couscous with onion, feta and pine nuts


 

Ingredients

80g whole wheat couscous

1tbsp olive oil

1 red onion, peeled and sliced

30g sweet rocket leaves

1tbsp extra virgin olive oil

2tsp balsamic vinegar

1 tbsp pine nuts, toasted

60g feta

Method

Place couscous in a bowl and cover with 125ml boiled water. Leave for 5-10 mins until couscous swells.

Cook  the onion at medium heat slowly until partially caramelised.

Tear the salad leaves.

Seperate the couscous with a fork and stir through the olive oil, balsamic vinegar, onion and pine nuts.

Crumble in the feta, add the leaves, season and toss.

Adapted from womenshealthmag.co.uk

Avocado and Lemon Zest Pasta



imageIngredients

400g spaghetti

olive oil

4 tablespoon capers

2 ripe avocados

i clove garlic

1/2 lemon zest

bunch of basil

bunch of parsley

 

Method

Cook the pasta in a pan of boiling water for 8-1o minutes until al dente

Heat olive oil in a large frying pan, add capers and garlic, saute gently. Remove from heat and add lemon zest.

Chop the herbs and add to the pan. Scoop out the avocado and add to the pan.

Drain the pasta saving half a cupful of the water. add the pasta with the cooking water to the fruying pan.

Add salt, pepper and lemon juice  to taste

Drizzle with olive oil

@AnnaJones A modern way to eat