American Heart Month

It’s hard to miss all the heart-themed gifts and goodies that are popping up everywhere. As a health coach, I no longer see the symbol only as representing Valentine’s Day; I see it as an important reminder to take care of our health and wellness. That’s because February is American Heart Month, with a mission to increase awareness and actions that prevent and reduce heart disease. It’s a rapidly growing health issue; according to the American Heart Association and the Centers for Disease Control (CDC), cardiovascular disease is the leading cause of death in the U.S., claiming more lives each year than all forms of cancer and respiratory disease combined. Today, more than 90 million American adults are living with some form of heart disease.

However, I am inspired by the clients I work with who are taking steps to improve their health, nutrition and weight. Even small changes in your daily fitness and food choices can minimize your risk of heart issues. And because you may be more tempted to eat sweets this month, I’ve included my favorite “good, better best” tips for kicking your sugar cravings, since consuming too much added sugar can significantly increase our risk of cardiovascular disease, according to a study published in JAMA: Internal Medicine. I’ve also included two delicious heart-healthy recipes for you to enjoy and share!

Wishing you a happy, healthy and full heart this month,

Be Sweet to Yourself: Use “Good, Better and Best” Food Choices! A heart healthy diet is low in refined sugar and sweeteners, low in sodium, low in trans fats, and high in “good, better and best” choices, including nutrient-dense vegetables, nuts, seeds, healthy fats, and whole grains.

Let’s start with sugar (since you will be seeing “the big red heart” a LOT this month!) The latest research continues to show that sugar causes inflammation; suppresses the immune system; is a leading contributor to obesity and adult-onset diabetes; and increases our risk of cardiovascular disease. Sodium is another heart concern; consuming too much salt can increase our risk of high blood pressure and heart disease.

Ready to fight back? I recommend, whenever possible, flavoring foods with “good, better and best” alternatives to sugar and salt. Try a few of these food flavoring tweaks in your own meals!

• When recipes call for sugar, try chopped dates, raw honey, coconut sugar, or maple syrup.
• Instead of salt, try chopped onions, garlic, Braggs liquid aminos, kelp granules, and nutritional yeast.
• Ditch the salt shaker for “better” choices, including herbs and spices. There are dozens to select -- from Italian flavorings such as rosemary, thyme and basil; ground spices such as cayenne and chili powder; or simple additions that pack a lot of flavor, such as cumin and lemon pepper.
• Multiply the benefits of choosing spices over salt by using natural anti-inflammatories such as fresh ginger or ground turmeric.
• To flavor fish, vegetables and salads, try citrus -- lemon, lime and orange are great complements to fresh foods. Use a tablespoon or two of citrus juice, or for a more intense flavor, try a teaspoon of finely grated citrus zest.
• Replace soda, sport drinks and energy drinks with flavored water. Use citrus juice or try muddled blueberries, raspberries, pineapple, or watermelon! You’ll have a sweet and healthy alternative.
• Other heart healthy tips for your daily diet include adding more fiber to your diet with whole grains, fruits and leafy greens; and including healthy fats in each meal, such as nuts, flax and chia seeds, olive oil, and avocado.

If that’s not what you’re currently doing, all of those changes might sound a little overwhelming. I encourage you to make one little change at a time if that’s more doable for you. Small steps lead to big changes. If you need support making healthy changes, I’m here to help you make “good, better and best” alternatives! One conversation could change your life! Let’s talk! www.chefcarolyn.com

This Month's Healthy Recipes

Herb Hummus
Ingredients:
• 1 can Garbanzo Beans
• 1 TBSP sesame seeds, ground
• 1/3 cup Tahini
• 3 TBSP chopped garlic
• Juice of one lemon (or more for consistency)
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 tsp ground red pepper or cayenne pepper (optional – this makes the hummus spicier)
• Sea salt and pepper to taste

Directions:
Puree all ingredients in food until smooth and creamy. Serve with a rainbow of fresh veggies: carrots, celery, squash, zucchini, string beans, red and yellow peppers, cucumber, broccoli, cauliflower, cherry tomatoes, etc.

A Fan Favorite: Coconut-Walnut Chocolate Truffles
Ingredients:
• 2 cups organic pitted Medjool dates – soaked in warm water for 2- 3 hours
• 2- 3 TBSP raw cacao powder, additional for coating
• 1/4 cup cacao nibs
• ¼ cup goji berries
• 1 TBSP coconut oil
• 1 TBSP natural (no sugar) coconut flakes
• 2 TBSP chopped raw walnuts (soak for 1 to 3 hours)
• 1 tsp vanilla extract
• Sea salt to taste

Directions:
Soak pitted dates in warm water for 2 - 3 hours, until soft. Blend all ingredients in a high-speed blender or food processor until you have a very smooth, uniform consistency. Use your spatula to scrape the dough down until it's well combined as you blend. Scoop out mixture one teaspoon at a time, roll into small balls and place on parchment-lined baking sheet. Mixture will be very sticky; wet or lightly coat hands with coconut oil to make it easier to manage. Roll balls into additional cacao powder. Place truffles in the refrigerator for at least one hour to firm.

Paleo Meals

The Paleo Diet is based on whole, unprocessed, energy-giving foods that humans were programmed by nature to eat. Paleo dieters may be motivated to lose weight, but the Paleo way has also been shown to ease digestive diseases, skin conditions, arthritis, and cardiovascular disease.
~ Loren Cordain, Ph.D, creator of The Paleo Diet

• Eating the Paleo Way avoids dairy, grains, refined sugar and alcohol
• Meat - pasture-raised, grass-fed or wild
• Seafood - wild-caught and sustainable
• Eggs - from pasture-raised birds
• Vegetables - organic
• Fermented foods
• Spices
• Healthy fats - olive oil, coconut oil, nut oils, ghee, animal fats, avocados and avocado oils

Eating the Paleo Way, you will lose weight, reduce your risk for the metabolic syndrome (high blood pressure, type 2 diabetes, and heart disease), autoimmune diseases, cancers, and nearly every other chronic illness that troubles the western world. Your sleep will improve, you will have even more energy throughout the day. More important, you won't feel hungry all day because high-protein foods satiate the brain's appetite center.

MEAT & POULTRY ENTREES:

• Nut Crusted Chicken Breast
• Chicken w/Pumpkin Seed Sauce
• Pan-Roatsed Chicken Breast w/Zucchini & Cherry Tomatoes
• Grilled Chipotle-Lime Chicken Breast w/Shaved Zucchini Avocado Salad
• Grilled Lemon-Garlic Chicken Breasts w/Fennel and Arugula Salad
• Braised Chicken w/Mushrooms
• Curried Chicken Thighs w/Acorn Squash
• Caribbean Chicken Drumsticks
• Braised Chicken Thighs w/Swiss Chard and Carrots
• Stir-Fried Chicken and Broccoli w/ Orange Sesame Sauce
• Roasted Cornish Game Hens
• Turkey Breast w/Shallot-Porcini Gravy
• Beef Stew
• Bison Chili
• Steak Tips w/Mushroom-Onion Gravy
• Seared Flank Steak w/Chimichurri Sauce
• Steak w/Garlicky Spinach
• Zucchini Spaghetti & Meatballs
• Shepherd Pie w/Cauliflower Puree Topping
• Korean-Style Beef Stir-Fry
• Orange Chipotle-Glazed Pork Chop
• Spiced Pork Tenderloin
• Pork Roast w/Apples and Shallots
• Greek Lamb Meatballs w/Cauliflower Rice
• Grilled Lamb Chops w/Asparagus

SEAFOOD ENTREES:

• Shrimp Scampi w/Zoodles (zucchini noodles)
• Roasted Salmon w/Tomato Relish
• Baked Cod w/Leeks and Carrots
• Sauteed Trout w/Brussels Sprouts
• Roasted Snapper w/Citrus Vinaigrette

SIDES:

• Stuffed Portobello Mushrooms
• Cauliflower Cakes w/Cilantro-Mint Sauce
• ​Zucchini Fritters w/Tomato Salsa
• Spicy Stir-Fried Bok Choy & Shitake Mushrooms
• Zoodles w/Tahini-Ginger Sauce
• Yellow Squash Zoodles w/Roasted Tomato Sauce
• Grilled Vegetable Kebabs
• Grilled Eggplant
• Italian-Style Eggplant Bundles
• Braised Butternut Squash and Greens w/Coconut Curry
• Braised Beets w/Oranges
• Broccoli Salad
• Brussels Sprouts Salad
• Roasted Carrot Zoodles
• Cauliflower Puree
• Kale Salad
• Roasted Mushrooms
• Garlicky Swiss Chard
• Mashed Sweet Potatoes
• Hasselback Sweet Potatoes
• Sweet Potato Gratin
• Cinnamon Roasted Butternut Squash
• Sauteed Zucchini & Yellow Squash Ribbons
• Sauteed Cabbage w/Toasted Sesame Seeds

Want meals delivered to your home or office? www.chefcarolyn.com