Category Archives: heart health
Yields: 2 servings (may be prepared vegan and gluten-free)
Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)
- 1 tablespoon honey, more to taste
- 1 teaspoon ground turmeric
- 1⁄4 teaspoon ground ginger
- 1⁄4 teaspoon ground cardamom
- 1⁄4 teaspoon ground cinnamon
- 2 tablespoons boiling water
- 2 cups plant based milk
- pinch of black pepper
- 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
- 2 tablespoons chia seeds
- 2 tablespoons hemp hearts
- 1 & 1⁄2 cups golden milk (above)
- Fresh fruit and honey, for serving
In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.
Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.
- 2 cans chickpeas
- 1/2 cup water from the chickpea can or more to taste
- 4 tbsp olive oil
- 1 large lemon (juice only)
- 1 peeled garlic clove
- 1/2 tbsp ground turmeric
- 1/2 tsp salt
- Black pepper to taste
- Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)
- Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.
- Keeps well if covered in the fridge for two days. Cover with a little oil.
- Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.
Your heart is your life source and needs special care; both physically and emotionally. A few ways to care for your heart are through proper exercise, nutrition and stress reduction.
The cardiovascular system consists of the heart and its blood vessels. Consistent exercise is the most efficient way to strengthen and improve the cardiovascular system.
- Consistent exercise is considered to be 4-5 times a week for a minimum of 30 minutes. Cardiovascular or “aerobic” activity strengthens the heart and lungs and improves the body’s ability to use oxygen. A healthy cardiovascular system helps reduce the risk of coronary disease, lowers blood pressure, decreases depression, stress and anxiety, improves sleep and increases energy levels.
It is true – you are what you eat. There are many heart healthy foods that can help prevent and repair cell damage.
- To keep it simple, focus on a variety of fruits and vegetables, the more colorful the better. Whole grains, beans, legumes, nuts and seeds are also important. Avoid processed foods and eat foods in their whole, natural form. If it didn’t come from the ground it’s not a whole food. I’ve never heard of a Doritos tree have you?
Stress reduction is also crucial for heart health. Some ways to reduce stress are:
- Spending time with people you love
- Physical touch
- Spending time in nature
- Listening to music
- Activities such as yoga, dance and tai chi
- Playing an instrument
- A great nights sleep
I invite you to begin now and truly take care of your heart. Get your body moving. Go for a beach walk or hike. Try a fun class or indulge in a spa treatment. Plan a few outings with your favorite people. Sleep in on a weekend. Listen to music you love everyday. When you feel anxious pause and take a slow, deep breath.
“The only lasting beauty is the beauty of the heart.” ~ Rumi