Camille Sarabia | Feb. 3, 2014

February 1: Launch Go Red Campaign

Crisp Eggplant and Mozzarella Salad

If you’re looking for a vegetable to compete with spinach, nutrition wise, eggplant is a close second. The only problem is that people are often unsure of how to cook it, unsure of what foods it blends well with. Do you stir-fry it, do you bake it, do you bread it? Well, how about introducing eggplant is a staked salad-like plate wedged in between cool slices of mozzarella and tomatoes? Eggplant is a bit of a vitamin wonder. Its skin contains nasunin, a powerful antioxidant providing nutrients to your brain and essential iron nutrients for your body, great for women who lose iron during “that special type of the month.” So introduce the culinary and nutritious wonder of eggplant to your culinary pallet. This is just one way to try it, but side and main dishes are great options as well.
Here’s What You’ll Need:

For the Eggplant:

1/2 small eggplant
1 clove of garlic, peeled and sliced in half
1/4 cup flour
S&P
2 – 3 TBSP vegetable oil

For the Salad:

1 medium tomato, sliced into 1/4 inch slices (or however thick you like)
3 slices of mozzarella, about 1/4 of a ball, sliced into desired thickness
3 small leaves of basil
2 TBSP balsamic vinegar reduction
1 TSP olive oil (optional)

For directions and nutritional facts see JBeanCuisine.com.

February 2: Ground Hog Day

Southwestern Potato Skins

There’s five reasons that potatoes are good for your heart: they are free of cholesterol and saturated fats, they are filled with potassium, the lack sodium, they are a good source of Vitamin C and a good source of Vitamin B6, reducing levels of homocysteine, whose high levels are linked to heart disease and stroke. This recipe mixes your essential sources of protein, vegetables and grains in one... the perfect precedence to a wonderful dinner.

Here’s what you’ll need:

Olive oil cooking spray
8 6-oz potatoes, scrubbed
1/3 cup chopped red onion
1 small jalapeño chile pepper, seeded and minced
1 clove garlic, minced
1 large tomato, diced
1/2 cup cooked or BPA-free canned black beans, drained and rinsed
1/2 cup frozen corn kernels
1 1/2 tsp ground cumin
3/4 tsp chile powder
1/2 tsp sea salt
3/4 cup low-fat shredded cheddar cheese
1 cup low-fat sour cream
1/4 cup finely chopped scallions
1/4 cup finely chopped fresh cilantro leaves

This recipe serves 8. For directions and nutritional information see Clean Eating.

February 3:

10 Essential Groceries to a Healthy Heart

When skimming the grocery aisle, it’s often hard to discern between what’s better for you and what’s better for your wallet. Fat free? Low carbs? No sugar or sodium added? Often health brands like Kashi are five times as much than the ordinary cereal and come in a smaller box. So how do you discern between what foods will start the routine of a healthy appetite without spending too much on organic products. The American Heart Association has approved their list of grocery items for their Heart Awareness month. Here’s a few of them:

Fruits and Vegetables:

Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.
For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, instead of baked goods and sweets.
Don’t buy lots of fruit juice. It doesn’t provide the fiber whole fruit.

Milk, Cheese, Butter and Eggs:

Select fat-free (skim) or low-fat (1%) milk.
Avoid milk that contains added flavorings such as vanilla, chocolate or strawberry. They usually have added sugars and calories.

Meat, Poultry, Fish and Nuts

Buy and prepare more fish. You should eat one serving of grilled or baked fish at least twice a week.
Good examples of fish to buy include salmon, trout and herring.
Select more meat substitutes such as dried beans, peas, lentils or tofu.

Breads and Baked Good:

Choose whole-grain, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat.

Oil, Dressings and Shortenings:

Stay away from palm oil, palm kernel oil, coconut oil and cocoa butter. Even though they are vegetable oils and have no cholesterol, they’re high in saturated fats.

See the full list here.

February 4:

Fitness Tech

Ever want to go to a gym, but don’t have the time to or often wonder if your afternoon walk made the slightest dent in your weight loss plan? The Fitbit Flex manages to mix together what sometimes is so hard for busy women to comprehend: fitness and convenience. The Flex keeps track of your steps, calories burned and sleep with LED lights leading you towards your goal while also simultaneously synching its data with your phone. It’s meant to track your activity 24/7 and it’s even waterproof. Fitbit is also collaborating the Flex with luxury designer Tory Burch, so you can expect some stylish fitness wear to be coming your way.

Price: $99.95

February 5:

Blackberry Iced Tea with Cinnamon and Ginger

It’s true that the same health benefits you get from a glass of red wine is in blackberry tea, it’s just the non-alcoholic version. Blackberries are enriched with natural vitamins such as: Vitamin C, Vitamin A and tannins, a natural powerful that helps fight heart disease. Cinnamon has a similar effect that may lower diabetes and cholesterol. Together, the two produce a very delicious and health satisfying drink for any time.

Here’s what you need:

6 cups water
12 blackberry herbal tea bags
8 3-inch-long cinnamon sticks
1 tablespoon minced fresh ginger
1 cup unsweetened cranberry juice
Sugar substitute, to taste
Ice cubes, crushed

The recipe serves 6. For more information and a nutrition analysis visit the Mayo Clinic.

Read more about the health benefits of tea here.

February 6:

All Natural Hummus

Steer away from ranch dips, nacho cheese dips or high sodium salsa dips and opt towards something much more fulfilling and healthy. Try out this all natural hummus dip. Chickpeas contain two nutrients that are beneficial for your heart: fiber and folate. Both help reduce the risk of coronary heart and cardiovascular diseases and works as a tool that soaks up cholesterol containing bile in your system. Enjoy this hummus treat with some lightly toasted pita, oven baked pita chips or even use it as a spread on turkey wraps or sandwiches.

Here’s What You’ll Need:

2 (15-ounce) cans chickpeas, drained and rinsed
1/2 cup extra-virgin olive oil, or more as needed, plus more for garnish
1/2 lemon, juiced=
2 tablespoons roughly chopped fresh parsley leaves, plus more for garnish
2 cloves garlic, peeled
1 1/2 teaspoon salt
1/2 teaspoon dark Asian sesame oil
1/2 to 1 teaspoon ground cumin
12 to 15 grinds black pepper
1/4 cup water
Paprika, for garnish
For directions and nutritional values see the Food Network.

February 7:

10 Fitness Tips That Prevent Heart Disease

Heart disease is a hard enemy to beat, but proper fitness and nutrition is the only to stand a chance. The American Heart Association has compiled a list of ten steps to prepare towards preventing heart disease. Each step progresses bit by bit and soon you will be able to see results.

1. Talk to your doctor

As your doctor about any activities that may be too hard on your health.

2. Find an activity you enjoy

Swimming, swing dancing, tennis, Pilates, yoga, and Zumba, the list goes on and on varying between new and fun exercises for you to try out. Find the best one for yourself and enjoy it.

3. Walk

Walking is something you should be doing everyday, even strolling the aisles in the grocery store works. A little activity goes a long way.

4. Reap the rewards

Take pride in your work and continue at it. Don’t give up half way through.

5. Fit it into your schedule

Do little exercises throughout the day to work well with your schedule. What else are 24 hour fitness centers for?

6. Small steps add up

If you have stairs at your work take them instead of the elevator. Every bit works. Once you get in the habit of constant exercising it’ll be like second nature.

7. Set an example

Don’t do it alone. Find a running buddy, go for a bike ride with your family or do a family ski trip. Activities are always more fun when you have some one to share it with and reap the rewards with.

8. There is no exercise bank

Your exercise routine has to be constant. Unfortunately, exercising for three hours on Monday does not mean that you can do one less on Tuesday. Keep at it.

9. Thin people need to exercise too

Just because you don’t need to lose weight doesn’t mean that you don’t have to exercise. Women with fast metabolisms are blessed, but that doesn’t mean that they are spared from Heart disease. You are always at risk, so do the most you can to prevent it.

10. Fitness is not an issue of vanity

It doesn’t matter what you look like, it just matters getting to your goal of health. The gym can be intimidating, but don’t let that affect you. Achieve the goal you desire and work towards another.

For more information visit the American Heart Association.

February 8:

Strawberry Balsamic Sorbet

Cleanse your culinary pallet from dinner with this refreshing strawberry balsamic sorbet. Naturally sweeten your sorbet with drops of dark honey, having more minerals and vitamins than lighter honey. Create this dessert to satisfy your late night sweet tooth in a nutritious way that you don’t have to feel guilty about after.

Here’s What You’ll Need:

3/4 cup balsamic vinegar
4 cups strawberries, hulled and halved, plus 4 berries, coarsely chopped
1 tablespoon dark honey

For cooking directions visit the Mayo Clinic.

February 9:

Southwestern Butternut Squash and Turkey Soup

Take a trip to the southwest within the comforts of your kitchen with this heart healthy American Heart Association approved southwestern turkey and squash soup. Butternut squash is a creamy succulent gourd (though technically a fruit because of all its seeds) with phytonutrients, antioxidants, potassium, Vitamin A, Vitamin C and Vitamin B6, which your body uses for your nervous and immune systems. With a simple warm chicken broth base, this soup combines the right amounts of health and flavor, giving your body and taste buds exactly what they need.

Here’s What You’ll Need:

2 teaspoons canola oil
2 leeks, trimmed, chopped and rinsed
1 red bell pepper, chopped
3 cloves garlic, minced
4 cups reduced-sodium chicken broth
1 1/2 pounds butternut squash (1 small to medium), peeled, seeded and cut into 1-inch cubes
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
1 1/2 teaspoons ground cumin
1 pound turkey cutlets, cut into 1/2-by-2-inch strips
2 cups frozen corn kernels
2 tablespoons lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
Freshly ground pepper to taste

This recipe serves 6. For a list of directions and nutrition table see the American Heart Association.

February 10:

Sundried Tomato and Basil Pizza

A pizza is simple. Bread and your desired sauce. It doesn’t have to have processed meats, salted slices of salami, grease dripping from the excessive amounts of cheese. No, you can put your own spin on Pizza Hut. Create the healthy alternative. Look in your refrigerator. Take out your roma tomatoes, cherry tomatoes, mushrooms, bell peppers, olives, spinach, feta cheese and what ever you think deserves to be put on you pizza creation. It pizza doesn’t have to be fattening; you can create your own, heart healthy style.

Here's What You'll Need:

1 12-inch prepared pizza crust, purchased or made from a mix
4 garlic cloves, chopped or minced
1/2 cup fat-free ricotta cheese
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 teaspoons dried basil
1 teaspoon thyme

For directions and nutritional values visit the Mayo Clinic.

February 11:

Asparagus with Hazelnut Gremolata

Every meal needs a little color. If chicken and potatoes are on the menu, add a little something special: a vegetable that looks as beautiful as it tastes. Asparagus is one of those vegetables that taste great as a side dish or part of the main dish. Rich in vitamins, including: Vitamin B, Vitamin A that strengthens vision, smooth kidney function and works as a great cleanse, fiber and protein, asparagus tastes great on it’s own or in a simple angle hair pasta dish. Try it out.

Here’s What You’ll Need:

1 pound asparagus, tough ends removed, then peeled if skin is thick
1 clove garlic, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish
1 tablespoon finely chopped toasted hazelnuts (filberts)
1/4 teaspoon finely grated lemon zest, plus extra for garnish
2 teaspoons fresh lemon juice
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt

This recipe serves 4. For more directions and nutrition values see the Mayo Clinic.

February 12: Lincoln’s Birthday

Green Smoothie

“Eat more spinach. Your heart and arteries will thank you,” writes SpinachWords.com and it’s true. Among its many health benefits, spinach, with its potassium, folic acid, Co-enzyme Q10 and Betaine, fights against high blood pressure, increases muscle strength, your heart included, reduces the risk of heart attacks and slims out your fat. It’s one of those super foods your can never get enough of. Our green smoothies contains rich and refreshing fruits filled with Vitamin A and C, but also contains fresh raw baby spinach ensuring you a perfectly healthy heart.

Here’s what you’ll need:

1 banana
1/2 cup strawberries
Juice of 1 lemon (about 4 tablespoons)
1/2 cup other berries such as blackberries or blueberries
2 ounces fresh raw baby spinach (about 2 cups)
1 tablespoon fresh mint or to taste
1 cup cold water or ice

The recipe serves 4. For more information and a nutrition analysis visit the Mayo Clinic.

February 13:

Spinach and Feta Omelet

We are introducing spinach, the miracle vegetable with high potassium, low sodium, muscle strengthening nutrients and Folate, which is especially important for pregnant women, into every area of your life. Starting with breakfast. So, start your day with this Mediterranean style omelet, even try egg whites, with baby spinach and feta cheese. Yum.

Here’s what you’ll need:

1 cup refrigerated or frozen egg product, thawed
1/8 teaspoon salt
dash ground black pepper
Nonstick cooking spray
1 cup sliced fresh mushrooms
1 medium onion, chopped
2 teaspoons olive oil or canola oil
2 cups lightly packed fresh baby spinach
1/4 cup crumbled feta cheese (1 ounce)

The recipe makes 2 omelets. For directions and nutritional facts see: Heart Healthy Online.

February 14: Valentine’s Day

Fruit Salsa with Baked Cinnamon Chips

Create a dessert styled version of chips and salsa, fruit style! Mix some of your favorite fruits together: apples, pineapples, strawberries, black berries, kiwi and more into the decadent and healthy dessert. To complete the salsa, create cute heart shaped tortilla chips sprinkled with cinnamon. It’ s the new revolutionized chips and salsa for your enjoyment.

Here’s What You’ll Need:

1 lb. strawberries, hulled and finely chopped
2 Golden Delicious apples, peeled, cored and finely chopped
4 kiwi, peeled and finely chopped
¼ c. seedless raspberry jam
2 T. fresh lemon juice
¾ c. sugar
⅛ tsp. red food coloring
1 T. cinnamon
10 (10-inch) flour tortillas
¼ c. butter, melted

For cooking directions visit Culinary Hill.

February 15:

Sweet Potato Fries

Add a little sweet flavor to your heart healthy plan: introduce some sweet potato fries. They’re a quick, simple, scrumptious snack that is easy on your heart. Sweet potatoes take the potassium and Vitamin A from potatoes to the next level. They are intensified as a better, sweeter and healthier version. Do a quick sprinkle of olive oil, natural sea salt and simple seasonings. Don’t over do it or drown out the flavor or natural healthiness. Keep your fries simple, simple yet delicious.

Here’s What You’ll Need:

2 medium sweet potatoes, cut into 1/4 inch matchsticks
2 tablespoons extra virgin olive oil
3/4 teaspoon crushed red pepper (use more or less depending on heat preference)
Sea salt and pepper to taste

For more directions visit Domestic Deborah.

February 16:

Kale, Spinach and Goat Cheese Penne Pasta

Kale is the official “Queen of Green.” It’s multi purposeful and because it’s values of nutrition, Kale is being used in almost everything and for everything. It is being used in green smoothies, it is being sprinkled with olive oil and sea salt, then baked, to become Kale chips and it tastes great in salads. Here’s what’s special about Kale: it’s high in Iron, Vitamin K, has powerful antioxidants, is a great anti-inflamatory, high in Vitamin C, high in Calcium and is a great detox for your body. Try this simple styled penne pasta with the “queen of vegetables” along with her “king,” spinach.

Here’s What You’ll Need:

1/2 lb dry pasta
2 tbsp extra-virgin olive oil
1 tbsp unsalted butter
1-2 cloves fresh garlic, finely sliced
1 medium yellow or sweet onion, minced
3 cups (packed) kale leaves, rough stems removed and chopped
3 cups (packed) spinach leaves
3 oz goat cheese, crumbled
3 oz Parmesan cheese, finely grated or powdered
kosher salt and freshly-ground black pepper, to taste*

For directions and nutritional values visit Fork Knife Swoon.

February 17: President’s Day, Washington’s Birthday

At Home Conditioning for Busy Moms

Life gets busy. With getting your kids up, making sure they brush their teeth, and right, making their lunches, preparing a healthy breakfast, signing their field trip permission slips and making sure your hair doesn’t look crazy for that parent-teacher conference, it’s easy to forget about you and your health. Here are three quick exercises every busy mother can do from home. You may be busy, but now that doesn’t mean your have to put your own health on the back burner. Stay active. Here They Are:

Squats

Place your feet hip-width apart. Bring your arms forward, hinge at the waist and sit back as if reaching for a chair that someone is pulling away. Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. Return to the standing position by pushing on your heels and lifting your chest.

2. Pushups

Start on your hands and knees. Place your hands wider than your shoulders and your knees should be behind your hips. Curl in your toes and lift your knees off the floor, straightening your body. This is your starting position. Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle. Finally, push on your hands to lift your chest and hips back into the starting position.

3. Tricep Dips

First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders. Bend your knees, place your feet under the knees and lift your hips off the floor; this is your starting position. Bend your elbows and lower your upper body, just before the hips touch the floor. Extend your arms and push on your heels to return to the starting position.

For more information visit the American Heart Association.

February 18:

Facts About Your Nutrition

Are you interested in your nutrition and living a heart healthy lifestyle? Learn more about your sodium intake, daily calorie needs and “face the facts” on the foods that you eat and just how good (or bad) they actually are for you. Try a quiz from the American Heart Association here.

February 19:

Scrambled Egg Pita

You know a stressful day is coming, maybe even a stressful week. The last thing you want to do is get out of the comfort of your bed, to accept the day that is coming. Let a delicious healthy breakfast awaiting you be your incentive. This pita is the right thing that you need. With a healthy dose of breads and grains with eggs, spinach, cherry tomatoes and your favorite veggies, it’s the perfect breakfast to start your day off with, and possibly make you are early riser.

Here’s what you’ll need:

4 large eggs

Salt and pepper
2 teaspoon olive oil
1/2 cup spinach
1/2 cup cherry tomatoes (halved)
2 toasted pita halves
Shredded Cheese
Assorted Vegetables: bell peppers and mushrooms are a great addition

For directions see WholeLiving.com.

February 20:

Chicken Salad with Mango Vinaigrette

Every salad needs a little kick. Whether it’s glazed pecans, raspberries, a light mango dressing or lean roasted chicken breast, each component is integral in a great salad. However, people eat salads mainly because they are trying to be healthy. They don’t want to opt towards a Wendy’s 1/4 pounder so they go for the BLT, but excessive amounts of cheese, salt or heavy dressings ruin the “healthy” aspect of salads. This chicken mango salad is a plate you can feel proud of after you eat it.

Here’s What You’ll Need:

Salad:

2 medium mangoes
1/2 teaspoon curry powder
1/4 teaspoon coarsely ground black pepper
1/8 teaspoon salt
12 ounces skinless, boneless chicken breast halves
6 cups torn mixed greens
1/2 of a medium cantaloupe, seeded, peeled, and cut into 1-inch chunks
1 cup raspberries
1 small apple, cored and sliced
Mango Vinaigrette
2 green onions, thinly bias-sliced

Vinaigrette:

1 cup mango cubes

3 tablespoons orange juice
2 tablespoons rice vinegar or white wine vinegar
2 teaspoons honey
1 teaspoon Dijon-style mustard

For directions and nutritional information see Heart Healthy Online.

February 21:

Grilled Tomato Gazpacho

It’s always fun to add vegetable upon vegetable into a culinary Spanish taste. This is exactly what our heart-ready Grilled Tomato Gazpacho is. Add a little spice and flavor to this soup and share it with a slice of toasted multi-grain bread with all-natural sweet cream butter.

Here’s What You’ll Need:

2 pounds ripe plum tomatoes
1 small red bell pepper
1 English cucumber, peeled and seeded, divided
1/2 cup torn fresh or day-old country bread (crusts removed)
1 small clove garlic
2-3 tablespoons red-wine vinegar
1 tablespoon chopped fresh parsley
1/4 teaspoon piment d’Espelette (see Cooking Tip) or hot Spanish paprika or pinch of cayenne pepper
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil

For directions and a nutritional analysis see the American Heart Association.

February 22:

Easy Dreamy Healthy Guacamole

*Source:* *My Recipes.com, John Autry; Styling: Cindy Barr*

A great guacamole dip is the perfect addition to an afternoon snack. Whether it’s taquitos, a quesadilla, a Panini, or side of home made sea salt pita chips, guacamole is a great burst of flavor needed. Combined with avocados, the provider of the miracle healthy monostrated fats that reduce cholesterol, lemon, cilantro and the “clove a day” of garlic you need to keep your day healthy all the way through. This smooth blend of green is a step in the right direction towards combining pleasure (to your taste buds) with nutrition.

Here’s What You’ll Need:

1 1/2 tablespoons coarsely chopped red onion
1 tablespoon fresh lime juice
1/8 teaspoon salt
1 garlic clove
1/2 small jalapeño pepper
1 ripe peeled avocado
1 tablespoon cilantro leaves

This recipe contains 1 cup of guacamole.

For directions and nutritional information see My Recipes.com.

February 23:

Use Your ABCs

Source: American Heart Association

There’s something more deadly than Cancer: Heart disease. According to the American Heart Association, “Cardiovascular disease is the No. 1 cause of death in the United States. Stroke is the No. 4 cause of death in the United States,” but there’s something to be done about it, measures to be taken to prevent heart disease from growing larger. The American Heart Association list steps to living a healthy heart lifestyle, steps that start with what we’ve learned before pre-school, the ABCs. These ABCs are further broken up into seven categories, The Life’s Simple 7, categories to finally be in control of your heart.

Get Active

To increase physical activity in your lifestyle try:

Parking farther away from your destination.
Taking short, brisk walks throughout the workday, in 10-minute chunks of time. After dinner, bring your dog along for a walk around the neighborhood.
Organizing school activities around physical activity.
Riding your bike or walking to work.

Control Cholesterol

You can change what you eat. Eat healthy foods that are low in cholesterol, trans fats and saturated fats. A diet high in fiber also helps keep cholesterol levels controlled.
Schedule a cholesterol screening and stay current on your health check-ups.
Get active. When you exercise, you increase your body’s ability to make good cholesterol.
Maintain a healthy weight.

Eat Better

Eat vegetables and fruits
Eat unrefined fiber-rich whole-grain foods.
Eat fish at least twice a week.
Cut back on saturated and trans fats, cholesterol and added sugars.
Stock your kitchen with healthy food
Keep a food diary

Manage Blood Pressure

Eating a heart-healthy diet, which includes reducing sodium;
Enjoying regular physical activity and maintaining a healthy weight;
Managing stress; limiting alcohol; avoiding tobacco smoke.

Lose Weight

Know your calories
Track your calories

Reduce Blood Sugar

Reduce consumption of simple sugars that are found in soda, candy and sugary desserts.
Get regular physical activity! Moderate intensity aerobic physical activity directly helps your body respond to insulin.
Take medications or insulin if it is prescribed for you.

Stop Smoking

You can do whatever it takes to quit! One day at a time, one hour at a time, you can learn to replace the craving for cigarettes with healthier options. If you slip and have a smoke, you haven’t “failed.” Instead, you have an opportunity to notice why you did it, and make different choices next time.

See more about each are here.

February 24:

Baked Salmon on Singapore Rice Noodles

Source: Every Little Crumb

Always use any excuse to introduce fish into your meals instead of meats high in fats like beef, chicken or pork. If you heard the phrase, “fish is good for your brain,” with salmon it’s true. Salmon contains dimethylaminoethanol (DMAE), stimulating mental alertness. Salmon is also high in Omega-3 fats that balance your hormones, give you great skin and steady you’re heart.

Here’s What You’ll Need:

For the salmon:
4 equally sized salmon fillets, around 250 grams each
2 tablespoons dijon mustard
3 tablespoons soy sauce
6 tablespoons olive oil
1/2 teaspoon minced garlic
1 tablespoon brown sugar
For the sauce:
2 teaspoons curry powder
1/2 teaspoon turmeric powder
Crushed dry red pepper, to taste
3 tablespoons soy sauce
1 teaspoon brown sugar (optional)
1/2 teaspoon vinegar, optional
1 tablespoon teriyaki sauce (if you don't have it, leave it out)
For the noodles:
180 grams rice noodles (6 oz)
1 tablespoon vegetable oil
1 heaping teaspoon garlic paste (use a microplane to grate the garlic)
1 heaping teaspoon ginger paste
1 medium carrot, peeled and cut into matchsticks
1 red pepper, cut into thin strips
1 1/2 cup shredded cabbage
1 tablespoon sesame oil
3 green onions, chopped
1-2 tablespoons toasted sesame seeds
Handful of toasted cashews
Lime or lemon wedges, for serving
Chopped coriander for garnish (cilantro)

For further direction visit Every Little Crumb.

February 25:

Herb and Bean Stuffed Tomatoes

Source: Heart Healthy Online

This recipe perfectly combines your major essential food groups into one delicious side dish. It combines vegetables, breads and protein, all within one delicate snack. These stuffed tomatoes have all the nutrients you’ll receive from a full meal, just in cute tiny bite sizes.

Here’s What You’ll Need:

4 large red and/or yellow firm tomatoes
1 1/2 cups soft bread crumbs (2 slices)
1 15 ounce can cannellini beans (white kidney beans), rinsed and drained
2 tablespoons pine nuts, toasted
2 tablespoons grated Parmesan cheese
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
1 tablespoon olive oil
2 cloves garlic, minced
1/8 teaspoon salt
1/8 teaspoon black pepper
2 teaspoons olive oil
2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed

For more directions see Heart Healthy Online.

February 26:

8 Lies We Believe Will Help Us On Our Path Towards a Healthy Heart

Source: MereInkling.com

Sea Salt is Healthy

It’s common to think that because sea salt is a different type of salt, a more refined, crush it yourself type, then is healthy for you. Nope. Salt is salt. Either way it provides sodium, and the way to reduce your sodium intake is to lower the amount of salt you are putting in your food, no matter what it’s called.

You’re Being Healthy By Putting Olive Oil on Everything

Though olive oil may be a better alternative than vegetable oil, corn oil, or margarine, it’s not to be used to the extreme. Yes, cook your stir-fry your food with the preferable, but don’t use it for every meal or for every snack, because in the end, it’s still oil, it’s still fat. Be mindful that olive oil does not help you lose weight or prepare a more healthy heart, it’s just one of the best alternative for it’s purpose

A Deli Sandwich is Healthier Than a Burger

Most people assume that a sandwich, complete with lettuce, tomatoes and a basic vinaigrette is healthier than a barbecued burger with basically the same toppings, however, sometimes the sandwich can be worse. Often deli meats such as roast beef or smoker turkey have high levels of sodium and preservatives that are bad for your heart. A chicken option is always better.

Your Diet Helps You Lose Weight

Sometimes women get started on a diet craze cutting themselves off of meat, carbs, ice cream, sugar and more, but often these diets end with a giant splurge of that product. So after a week without ice cream, Saturday night is welcomed with a pint of Haagen-Dazs, a slice of pie, a handful of chocolate chips and the list goes on. Diets aren’t for everyone, which is why instead of cutting yourself off of products, it’s more important to pace yourself, to draw back gently and strive for healthier options.

Carbs Make You Fat

The Atkins Diet, the Low-Carb Diet, the Vegan Diet, the Juice Cleanse Diet… diets are never-ending. Coming and going in phases in popularity, but somewhere along the way, when the Low-Carb Diet was introduced, carbs suddenly became bad for you. Breads are part of the essential food group, they are filling and healthy options, such as: whole grains, non-buttered popcorn and non-salted crackers are good for you. Preventing the intake of carbs encourages other foods to fill you up, foods with more trans fats, meats, and eggs, which can be worse off.

Eggs are Bad For Your Heart

An egg’s yolk does contain higher cholesterol amounts than other proteins, but it’s okay to eat an egg a day without any worries about weight gain or heart problems. But if you’re still concerned go for egg white only options. Eggs won’t harm your diet, unless you are adding on the cholesterol from other foods as well. Remember to keep your cholesterol intake lower than 300mg per day, or two eggs a week.

Dark Breads Are More Healthy Than Lighter Ones

You can’t form a decision based on color, you need to look at the ingredients. The healthy bread is the one listed as “100 whole wheat or 100 of other grains.” Barley or Oat breads work great. Watch out for breads that say, “enriched wheat flour,” which is a fancy way of saying, “white flour.”

Eating Late at Night Makes You Gain Weight

It doesn’t matter what time you eat, you’re still eating calories. The only difference is that when you eat at 8 p.m. instead of midnight is that you have time to walk off your calories, go to the store, go on a walk, at midnight you’re just exercising your brain or resting everything.

For more information see the American Heart Association.

February 27:

Vegetable Hakka Noodles

Source: Food Gawker

Hakka noodles are dish originating from an Indian Chinese cuisine, Chinese seasoning and techniques mixed with the India’s style for taste. This dish blends cultural foods into one healthy dish. It is comprised of Hakka noodles and any vegetable that you may want to add. Think savory and outside of the box. Add in green beans, snow peas, bell peppers, carrots, onions, mushrooms and more. Once each vegetable is prepared and the noodles are cooked, stir fry everything together with a healthy low cholesterol oil adding in salt only when necessary.

Here’s What You’ll Need:

1 packet of Hakka noodles (150gms)
1/4 red capsicum finely sliced
1/4 yellow capsicum finely sliced
1/2 green capsicum finely sliced
1 medium carrot finely sliced
1/4 cabbage finely sliced
10-12 small spring onion bulbs finely chopped
1/2 cup of chopped spring onion greens
1 tsp ginger paste
1 tsp garlic paste
2-3 tbsp soya sauce
3 tbsp chilli vinegar (or regular vinegar)
4 tbsp green chilli sauce (or to taste)
salt and pepper to taste
2 tbsp cooking oil
2 tsp sesame oil (optional)

For directions visit Shweta in the Kitchen.

February 28:

Photo Source: AIQ Smart Clothing

It’s the future of technology: the bio monitoring wearable electrode sports wear and yes, it exists. AIQ Smart Clothing dedicates themselves towards bridging the gap between clothing and technology by engineering a product that blends them together. The BioMan shirt monitors health conditions of weight control, sports training with its Bluetooth connectivity that analyzes and sends data straight to your smart phone or computer. It’s even machine washable. The BioMan heightens the excitement to get in shape.

28 Days to a Healthy Heart

February 1: Launch Go Red Campaign

Crisp Eggplant and Mozzarella Salad

February 2: Ground Hog Day

Southwestern Potato Skins

February 3:

10 Essential Groceries to a Healthy Heart

February 4:

Fitness Tech

February 5:

Blackberry Iced Tea with Cinnamon and Ginger

February 6:

All Natural Hummus

February 7:

10 Fitness Tips That Prevent Heart Disease

February 8:

Strawberry Balsamic Sorbet

February 9:

Southwestern Butternut Squash and Turkey Soup

February 10:

Sundried Tomato and Basil Pizza

February 11:

Asparagus with Hazelnut Gremolata

February 12: Lincoln’s Birthday

Green Smoothie

February 13:

Spinach and Feta Omelet

February 14: Valentine’s Day

Fruit Salsa with Baked Cinnamon Chips

February 15:

Sweet Potato Fries

February 16:

Kale, Spinach and Goat Cheese Penne Pasta

February 17: President’s Day, Washington’s Birthday

At Home Conditioning for Busy Moms

February 18:

Facts About Your Nutrition

February 19:

Scrambled Egg Pita

February 20:

Chicken Salad with Mango Vinaigrette

February 21:

Grilled Tomato Gazpacho

February 22:

Easy Dreamy Healthy Guacamole

It Girl: Janelle Monáe