This February, SHOW YOUR HEART SOME LOVE 

 Learn what you need to do to have a healthy heart!

It’s February; the month of love. People everywhere are trying to come up with the perfect gift or gesture to express their love and appreciation for that special someone in their life. It’s strange though, because when we really want to give something meaningful, everlasting from the heart, we rarely thinking about our actual beating heart. When in reality, one of the best acts of love is making the priority to LOVE YOUR HEART.

Here are 3 reasons you should show your heart some love:

1.   One in three women will die from heart disease, while one in 31 will die from breast cancer. In fact, heart disease is the number one killer of women over the age of 20

2.  Heart disease is complicated because anyone could be at risk, not just those who are overweight or obese, but people with high blood pressure and high triglycerides.

 3.  Eighty percent of the heart disease is preventable by simply living a healthier lifestyle (e.g. food and fitness)

You see, YOU – being around – is the best gift you could ever give to yourself and to others.

Since  having a healthy diet is essential to having a healthy heart, our non-profit wants to offer you….

A FREE nutrition appointment to discuss what you can do to have a healthy heart.

During your FREE consultation, your new Nutritionist, Nancy, will be interested in learning more about you, so that she can provide the best solutions to fit your specific needs.

Throughout the 30 minute session, you will discuss

• Any past struggles and current obstacles you’re experiencing with your health (e.g. high blood pressure, high cholesterol, weight gain, prediabetes, diabetes, heart disease)
• How choosing the right foods can boost your metabolism and address other health concerns at the same time
• Small changes to your current diet that can make a big difference, improving both the health of your heart and metabolism
• Steps you should do today to regain your health and start showing your heart some love
• Our 2012 Guide to a healthy heart, including a list of foods that will help your heart and appeal to your taste buds. Plus an extra bonus.

Getting your FREE Healthy Heart Consultation is easy! Simply follow these 3 steps:

1. Click here to Book your FREE consultation, or click on the BOOKNOW button below
2. Select FREE: Getting a Healthy Heart
3.  Find a time and date that best fits your schedule ( NOTE: All times are listed as PST)

Please keep in mind that the time you select is reserved for YOU. So, mark it on your calendar!  We will call you at your selected time at the phone number you provide.

**Important** Due to the limited number of appointments available, and to reduce the number of no-shows, you will be asked to reserve the appointment with a credit card. You must give at least 24 hr  notice prior to cancelling or rescheduling appointments, otherwise you will be charge $5 no-show fee.

How good of deal is this?

Well, let’s just say that some Nutritionists charge $110 for a 30 min session. We DON’T have these charges.  We’re a non-profit organization that is sincerely interested in helping you to have a healthy heart. We are offering this program for FREE in February only, so don’t miss this great opportunity to show your heart some love!

We know how busy things can get, so don’t wait. A healthy heart is too important. Click the BookNow Button below to book your appointment.

We look forward to speaking with you!

BERRIES 

Blueberries, raspberries, strawberries-whatever berry you like best-are full of anti-inflammatory agents, which reduce your risk of heart disease and cancer. Berries may also help to prevent diabetes and age-related cognitive decline. Their low fat and high dietary fiber content makes them ideal for weight loss they are satisfying without adding on the pounds.

Love berries? Try this recipe!

http://www.eatingwell.com/recipes/strawberry_melon_avocado_salad.html

LEGUMES 

http://www.mayoclinic.com/health/healthy-recipes/NU00577

SPINACH

Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber. Upping your servings of any veggies is sure to give your heart a boost.

The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17%.

Looking for ways to eat more spinach? Try this recipe!

http://www.delish.com/recipefinder/spinach-artichoke-dip

Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties-which contain more fiber-and top your bowl off with a banana for another 4 grams of fiber.

Add a little color to your oatmeal with this recipe.

http://www.eatrightamerica.com/Recipes/Breakfast/Blueberry-Nut-Oatmeal

SALMON  

Super-rich in omega-3 fatty acids, salmon has been found to keep blood flowing through the body and reduce the risk of heart attack. These essential fats, meaning you need to eat them because your body cannot make them itself, not only prevent cholesterol from becoming embedded in artery walls, but reduce blood clots from forming, a major cause of heart attack. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

Here’s a great salmon recipe to try

http://www.eatingwell.com/recipes/black_bean_salmon_tostadas.html

AVOCADO 

Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.

The fat in avocado is mostly the good fats -essential, polyunsaturated and monounsaturated.  These good fats have been found to lower the bad cholesterol and increase the good cholesterol, which is important for everyone, especially those with diabetes or are overweight and at risk for heart disease

One avocado should be divided into 5 – 1 oz servings- providing 50 calories, 3.5 grams unsaturated fat, total fat of 4.5 grams.  With one avocado totaling 250 calories, you can see a bowl of guacamole (and the fried chips) can provide 500-1000 calories and 50-75 grams of fat pretty quickly.

There are lots of ways to add avocado into your diet. Here’s one suggestion. http://www.avocado.org/recipes/view/16772/avocado-cilantro-bagel-spread

COCOA 

Dark chocolate and cocoa are super foods that contain a very high amount of antioxidants and flavanols – meaning they have been proven to lower your blood pressure and cholesterol , therefore lowering your risk of heart disease! The darker the chocolate the more super the food! Try dark chocolate with the highest percent of cocoa, preferably 60-70% cocoa solids (it’s written on the package). It is the “perfect combination between health and taste.”

If you love cocoa, you’re sure to love this recipe .

http://skinnygeneproject.dreamhosters.com/i-heart-chocolate/

NUTS 

Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, and they are a great source of healthy fat.

Try new ways to incorporate nuts into your recipes. Here’s an example.

http://allrecipes.com/recipe/health-nut-blueberry-muffins

 For a fresh crunch!

•  Snack on cucumber and celery, both of these have <20 calories per serving (1/2 cucumber or 2 stalks of celery) and are full of fiber and water.  Both celery and cucumbers have been found to help lower your blood pressure.

 For a sweet treat!

• Try fruit for dessert or snacks!  Some delicious green fruits include melons, apples, grapes, and pears.   These fruits have ~1/3 the calories of the average dessert! 
• Add lime to foods for an extra sweet twist.  Limes are a great way to season foods without adding extra calories from fat. 

 It’s green on the inside!

• Kiwifruits are super sweet treats that are green on the inside!  Kiwi provides a great source of Vitamin C (95% of the daily value), the antioxidant that protects our body from cell damage, inflammation and cancer.  Kiwi also provides a good source of fiber useful in lowering cholesterol and keeping blood sugars under control.   Simply cut the kiwi in half and spoon out the insides. Be sure to eat the seeds for the extra fiber!
• Avocados are another green on the inside food that provides amazing nutrition benefits, including lowering your risk of cancer and promoting a healthy heart.  Add a slice of avocado to salads, soups, or sandwiches to enjoy these health benefits.

Super foods are a must!

• Broccoli and Spinach are great sources of iron, which help carry oxygen through your body to give you energy and calcium, essential for strengthening and protecting your bones!  Both are great sources of fiber containing ~4-5 grams fiber per cup, which is an excellent way to satisfy your appetite on less than 50 calories!  These two foods are super foods because they provide additional amazing health benefits with consumption, for example prevention of cancer, removal of toxins from our body, repair sun damaged skin, protect our heart from inflammation that may cause a heart attack or stroke, and enhance the immune system. 

By Emily Barr, MS, RD, CNSC