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. 

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