February 2021 - Journey With Healthy Me

Heart Healthy Snacks

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During American Heart Month in February, I’ve focused on posts that promote cardiovascular health. Heart Health Tips offers simple and yet important ways to take care of the heart. Lemon Blueberry Baked Oats provides an easy to prepare recipe featuring a food that supports heart health. And Eight Ways Kindness Boosts Health shows that practicing kindness is good for health, including the cardiovascular system.

Today’s post lists suggestions for heart healthy snacks. Doctors agree that a plant based lifestyle and the Mediterranean diet both support heart health. These diets…or a combination of the two…decrease the risk of cardiovascular disease and offer protection for the heart.

When thinking about the best heart healthy snacks, focus on these three vital factors: fiber, unsaturated fatty acids or omega-3s and antioxidants.

Heart Healthy Snacks title meme

Apples + Unsweetened Nut Butter

High fiber fruits like apples, paired with a no sugar added nut butter, checks all the boxes for heart friendly nutrients and antioxidants. Choose a red skinned apple for even more benefits and leave the peeling on.

Apples offer bioactive polyphenols and soluable fiber that’s proven to boost cardiovascular health. Skip nut butters loaded with sugar. Instead, choose a natural peanut butter, such as Crazy Richard’s. Or look for no sugar added almond or cashew butter.

Heart Healthy Snacks apples — Heart healthy snacks – apples with cashew butter

Hummus + Crunchy Veggies

Traditionally made from chickpeas, delicious creamy hummus provides antioxidants that protect the heart and blood vessels.

Create a snack or a meal from hummus and crunchy, fiber rich vegetables such as celery, carrots, red, orange, yellow or green sweet peppers and cucumbers. These veggies add vitamins A and C to the diet along with more antioxidants.

Heart Healthy Snacks hummus — Heart healthy snacks – hummus with crunchy veggies

Avocado Toast + Fruit

Considered a fruit, rather than a vegetable, avocadoes are a rich source of good-for-you fatty acids and anti-inflammatory compounds that help thin the blood naturally.

Top multi-grain, gluten free toast with sliced or mashed avocado. Eat along with fresh berries, apple or orange slices or chunks of melon. Berries are full of antioxidants and plant compounds that protect heart valves and ventricles and dissolve plaque within veins and arteries.

Heart Healthy Snacks avocado toast — Heart healthy snacks – avocado toast with fruit

Non GMO Popcorn + Turmeric

Popcorn is a fiber rich snack option. Just look for non GMO varieties to reduce the risk of inflammation. Create a healthy twist on this traditional snack by sprinkling on the powerful healing spice turmeric.

Due to its anti-inflammatory properties, turmeric’s curcumin protects the whole cardiovascular system. Plus it lowers bad cholesterol while raising the good.

Heart Healthy Snacks popcorn — Heart healthy snacks – non GMO popcorn and turmeric

Nuts or Seeds + Raisins or Dried Cranberries

Nuts and seeds contain fiber, omega-3s and antioxidants, making them excellent for heart health. Create your own trail mix by combining a variety of unsalted seeds such as pumpkin, sunflower, hemp or chia and nuts such as almonds or walnuts with unsweetened dried coconut, raisins or dried cranberries.

Raisins, which are dried grapes, provide iron and polyphenals that benefit the heart. Dried cranberries are high in antioxidants that heal cardiovascular disease and arteriosclerosis.

Heart Healthy Snacks nuts and raisins — Heart healthy snacks – nuts, seeds, raisins and dried cranberries

Frozen Banana Dessert

Also called Banana Nice Dream, create this snack using ripe, frozen bananas. Blend in a high speed blender until the frozen banana chunks become a smooth and creamy “ice cream”. Bananas offer fiber, antioxidants and nutrients that boost heart health.

Add frozen wild blueberries or frozen grapes to create fun variations of this yummy dessert. Or top the treat with fresh berries.

Heart Healthy Snacks banana nice dream — Heart healthy snacks – frozen banana dessert

Chia Pudding + Berries

Chia seeds are an excellent source of protein, vitamins E and B complex, and minerals such as calcium, magnesium, zinc and iron. They are higher in omega-3 fatty acids than any other food and especially beneficial for chronic inflammation and heart disease.

Chia pudding is so simple to make. Combine 1 cup dairy free milk, such as almond milk, with 1/4 cup of chia seeds in a mason jar or container with a lid. Cover and chill overnight in the refrigerator. Add berries, nuts or sliced fruit and enjoy.

Heart Healthy Snacks chia pudding — Heart healthy snacks – chia pudding with berries

Oatmeal + Fruit + Nuts

No longer just for breakfast, oatmeal is a fiber rich food long promoted for its heart health benefits. Oats lower bad cholesterol and protect the heart against oxidation.

Make overnight oats and enjoy for breakfast or for an anytime snack. Combine in a small mason jar:

1/3 cup gluten free oats
1/4 cup chopped nuts
1/3 cup dairy free milk, such as almond or coconut milk
1/3 cup dairy free plain yogurt, such as coconut milk yogurt
fresh fruit of choice…berries make an excellent addition
1 tbsp chia seeds
add 1/4 tsp cinnamon if desired

Cover jar and place in the refrigerator the night before. Open and eat right from the jar the next morning.

Heart Healthy Snacks oatmeal — Heart healthy snacks – oatmeal

Sweet Potato Fries + Avocado Dip

This superfood offers an abundance of vitamins, minerals and antioxidants that nourish the body and protect the heart. Try sweet potatoes as a heart healthy snack by slicing them into a bowl and adding a small amount of olive oil, a teaspoon of onion powder, a teaspoon of garlic powder, a teaspoon of paprika and dashes of sea salt and black pepper. Coat fries then place in a single layer on a parchment paper covered cookie sheet. Bake at 400 degrees for 40 minutes, turning fries halfway through baking time.

Enjoy sweet potato fries with this easy avocado dip. Combine in a blender 1 ripe avocado, 2 garlic cloves, minced, 1/4 cup plain non dairy yogurt, 1 tablespoon lemon juice and sea salt and black pepper to taste. Blend until smooth and serve immediately.

Heart Healthy Snack sweet potato fries — Heart healthy snacks – sweet potato fries

Make Snacks Count

The next time you head to the kitchen, hungry for a snack, make the conscious choice to make the snack count. Rather than mindlessly eating, intentionally create snacks that boost heart health and contribute to overall wellness.

Did you discover a new snack to try?

Heart Healthy Snacks smoothie bowl — Heart healthy snack – bonus snack…smoothie bowl with fruit, nuts and chia seeds

Heart Healthy Amazon Finds:

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I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Eight Ways Kindness Boosts Health

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February 17 is Random Acts of Kindness Day, a holiday created to encourage all of us to show kindness to others. When we practice kindness, we display the qualities of friendliness, generosity, empathy and compassion.

There’s evidence that kindness not only benefits the receiver, it brings benefits to the giver as well.

Kindness and empathy help us relate to other people and develop positive connections with family, friends, pets and even strangers that we encounter. Besides improving personal relationships, kindness can actually make us healthier.

Check out these eight ways kindness boosts health.

Eight Ways Kindness Boosts Health title meme

Kindness Releases Serotonin

Acts of kindness release serotonin, the “feel good” hormone. Serotonin does amazing things for the body. It stabilizes mood and produces feelings of wellbeing and happiness. Serotonin helps brain cells and central nervous system cells communicate with each other. Additionally, it aids sleeping, eating and digestion.

Eight Ways Kindness Boosts Health releases serotonin — Eight ways kindness boosts health – releases serotonin

Kindness Eases Anxiety

Occasional anxiety isn’t harmful. It can help us meet a deadline or prepare the body for action with a flight or fight response. However, chronic anxiety causes feelings of doom, panic attacks, depression, headaches, breathing disorders, irritability and muscles aches and pains.

Kindness helps ease anxiety by focusing on others rather than ourselves. When we help others, even in small ways, the “thinking” side of the brain takes a break and the creative side engages, which contributes to less anxiety and a calming of the body.

Eight Ways Kindness Boosts Health eases anxiety — Eight ways kindness boosts health – eases anxiety

Kindness Lowers Stress

Similarly, kindness lowers stress and the effects it has on the body. When we get outside of our own lives, by showing kindness to others, the body releases endorphins. These polypeptides made by the pituitary gland and central nervous system help the body relax. They reduce pain as well.

Helping others causes feelings of satisfaction, known as “helper’s high”, because of the pleasure effect associated with endorphins.

Eight Ways Kindness Boosts Health reduces stress — Eight ways kindness boosts health – reduces stress

Kindness Releases Oxytocin

Practicing kindness releases another powerful hormone, often referred to as the “love hormone”. Oxytocin is a neurotransmitter as well, associated with empathy, trust, sensuality and relationship building.

Oxytocin benefits heart health by lowering blood pressure and expanding blood vessels. And, studies show that oxytocin is addictive. Once the body finds a source for it, it does not forget. When practicing kindness releases oxytocin and we feel good as a result, we are encouraged to do it again…and again. Kindness is a wonderfully addictive habit to acquire.

Eight Ways Kindness Boosts Health heart health — Eight ways kindness boosts health – heart health

Kindness Lowers Inflammation

Inflammation is the body’s natural response to an invader, such as bacteria or an infection. However, chronic inflammation is a major contributor to poor health. It leads to diabetes, cancer, pain, obesity, migraines, rheumatoid arthritis and a category of diseases known as autoimmune disorders.

The oxytocin produced as a result of kindness lowers inflammation throughout the body, which helps prevent diseases.

Eight Ways Kindness Boosts Health lowers inflammation — Eight ways kindness boosts health – lowers inflammation

Kindness Prolongs Life

Amazingly, kindness creates longevity by strengthening relationships. Those healthy relationships contribute to a positive mental outlook and improved heart health, which in turn lead to a longer, happier life.

Studies show that we have a 24% lower risk of early death when we practice kindness toward others and volunteer our time and skills to benefit others.

Eight Ways Kindness Boosts Health longevity — Eight ways kindness boosts health – longevity

Kindness Returns to Us

Although this benefit may seem way “out there” to some, I can personally attest to the truth of it. Kindness sent out, returns to the sender. Kindness is often likened to the waves that ripple outward, when a pebble is dropped into water. Those waves continue on, as energy. And eventually…or sometimes quickly…those waves come back to the sender.

Another way of thinking of it is this: we reap what we sow. When we plant seeds of kindness, kindness grows and we harvest the blessings of it. When we plant seeds of discord or unkindness, that’s what grows and we harvest that whether we want to or not.

I’ve experienced this phenomenon so many times, and I’ll bet you have too. I let a car cut in front of me, in a line of traffic. And a short time later, a car gives me the same grace. Or, I practice random kindness to a stranger and then a stranger shows kindness to me. These experiences build trust and deepen feelings of wellbeing, which brings to us all the other benefits listed here.

Eight Ways Kindness Boosts Health it comes back — Eight ways kindness boosts health – it comes back to the sender

Kindness Fosters Self Care

Practicing kindness can create a sense of purpose in life. And when we have a sense of purpose, when we enjoy what we do, we tend to take better care of ourselves. Kindness to others results in kindness to ourselves in the form of self care and preventative health care.

Eight Ways Kindness Boosts Health self kindness — Eight ways kindness boosts health – self care

Start a Kindness Habit

Rather than practice kindness for one day, consider these ways to start a kindness habit:

Keep a running list of people you know that might need assistance and ways you can help. Running errands for a shut-in, walking the neighbor’s dog, checking in on loved ones and sending encouraging texts to friends are all simple ways to help.
Raise your awareness throughout the day, watching for opportunities to offer kindness. Smile at people, even while wearing a mask during the pandemic. Your eyes convey the smile. Acknowledge people by thanking them for doing their jobs. Compliment others. When you look for ways to practice kindness, you’ll find them.
Keep a gratitude journal. Gratitude helps us think kind thoughts, about others, about ourselves, about circumstances.
Try a kindness challenge…for seven days, for 14 days, for 30 days. Every day do one random act of kindness. Go beyond your comfort zone. Have fun.

Practice kindness today. Practice kindness everyday. It’s good for others, good for the world and good for you.

Eight Ways Kindness Boosts Health be kind to all kinds — Be kind to all kinds.

Check out this inspiring book by David Hamilton, The Five Side Effects of Kindness.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Lemon Blueberry Baked Oats

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February is American Heart Month. It serves as a reminder to take care of our hearts by adopting proactive practices that prevent coronary disease. Check out Heart Health Tips, for ways you can live a healthier life.

Oats support heart health. They provide necessary fiber and reduce the risk of heart disease by lowering LDL cholesterol and protecting against oxidation.

I’ve eaten oatmeal since my childhood. Recently I upped my game. I tried overnight oats for the first time. And today, I made my first batch of baked oats. You will love this delicious lemon blueberry baked oats recipe. And it is plant based, of course!

Lemon Blueberry Baked Oats title meme

The Goodness of Oats

A bowl of hot oatmeal, on a frosty morning, starts the day right. However, I love variety and trying new things. Overnight oats offer convenience and endless possibilities. Click the link above for the basic recipe. Then create fun and flavorful overnight oats using different fruits and additions.

Baked oats offer even more options. And they are so good they double as breakfast or a healthy snack. I love blueberries, however substitute blackberries, strawberries or raspberries if desired. Or swap out the berries and lemon for diced apples and cinnamon.

I used gluten free oats. If you don’t have a gluten sensitivity, regular oats are fine. This recipe is vegan and refined sugar free. I adapted it from several recipes that I discovered online.

Lemon Blueberry Baked Oats

This versatile recipe comes together in minutes and delivers a delicious flavor combo.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 45 mins

Total Time 50 mins

Course Breakfast

Cuisine American

Servings 4 servings

Ingredients

2 cups gluten free oats
1 cup boiling water
1/2 cup dairy free vanilla yogurt
1 cup fresh blueberries or substitute frozen blueberries
1 tsp lemon juice
4 tsp lemon extract
4 tbsp pure maple syrup
2 tsp baking powder

Instructions

Preheat oven to 375 degrees. Place oats in a bowl. Add boiling water and stir to combine. Allow oats to soak for two minutes.
Add remaining ingredients. Stir gently to combine. Spoon mixture into an 8X8 lightly greased baking dish.
Bake for 45 minutes, or until knife inserted in center comes out clean or mostly clean. Serve warm with a spoonful of dairy free yogurt. Store left overs in fridge and reheat or eat cold. Makes 4 servings.

Keyword Baked Oats, Blueberry, Lemon

Lemon Blueberry Baked Oats into the oven — Lemon Blueberry Baked Oats – ready to go into the oven

Tips for Making Lemon Blueberry Baked Oats

Oats are naturally gluten free. However, they are typically processed in facilities with other products that contain gluten. Look for packages of oats that specify gluten free, meaning they were prepped in a facility without contamination with other products.

Substitute frozen blueberries for fresh, if desired. Likewise, substitute fresh lemon zest for lemon extract. The lemon flavoring is subtle and pairs well with the semi-tart blueberries. Adjust maple syrup for more or less sweetness. I used four tablespoons, with a mildly sweet result. And I buy the Silk brand dairy free yogurt at my local Walmart neighborhood market.

Lemon Blueberry Baked Oats out of the oven — Fresh from the oven, lemon blueberry baked oats.

The Test Taste

I tested the recipe this afternoon, after lunch. Greg and I didn’t wait for breakfast time tomorrow. We chose to sample the lemon blueberry baked oats fresh from the oven. Greg added a dollop of frozen coconut whip to his bowl of baked oats and I spooned on a small amount of dairy free vanilla yogurt.

The recipe receives a thumbs up from both of us! It tastes as good as it smells, as it bakes. The texture is soft and slightly chewy with a hint of sweetness. And that lemon blueberry combo is perfect!

I know what’s for breakfast tomorrow. I’ll warm up the baked oats and savor them again. What a wonderful, healthy breakfast for cold winter mornings. I look forward to trying different versions such as apple cinnamon.

Have you made baked oats yet?

Lemon Blueberry Baked Oats spoonful of goodness — Lemon Blueberry Baked Oats – a spoonful of goodness

Find these ingredients at Amazon:

Heart Health Tips

This post may contain affiliate links. Please read my Disclosure Policy for details.

February, the month of love, is also American Heart Month. For 57 years, the National Heart, Lung and Blood Institute and the American Heart Association have worked to raise awareness about heart health during this month. And for good reason. Heart disease is the number one cause of death in the US.

The focus this month is on preventing heart disease by adopting a heart healthy lifestyle. Did you know that there are many steps we can take, to protect our hearts and prevent coronary disease? The ultimate form of self care involves creating better health and wellness in our lives and being an example to others so that they can do the same.

Check out these heart health tips and take charge of your wellbeing.

Heart Health Tips title meme

Lose the Belly Fat

Research links excess belly fat to higher risks for heart disease. That extra weight around the middle raises blood pressure and creates unhealthy blood lipids. Targeting belly fat loss is a two step process. Eat a better diet, with more fruits and vegetables, and exercise for at least 15 minutes daily.

Use a smaller plate for meals and fill most of that plate with wholesome, plant based foods. Focus on including leafy greens, berries, brown rice, oats, quinoa, avocados, beans, walnuts and tomatoes.

Heart Health Tips belly — Heart Health Tips – lose the belly fat

Add Fiber to Diet

In addition to more fresh produce and wholesome grains, include more fiber in meals. A diet rich in soluble fiber helps lower bad cholesterol and boosts heart heath. Add beans, apples, pears, nuts, oats and avocados to daily meals and snacks. Create a meatless red beans and rice dish. Add avocados to a leafy green salad full of chopped veggies. Top a bowl of oatmeal with diced apples or pears. And a small handful of nuts, such as almonds or walnuts, make a great mid-afternoon snack.

Heart Health Tips fiber — Heart Health Tips – add more fiber

Pet Therapy

Pets not only offer companionship and unconditional love, they provide many health benefits. One of those benefits is better heart and lung health. Walking or playing with pets improves cardio health. And just having a pet and loving it lowers stress and blood pressure and decreases cholesterol and triglyceride levels. Studies shows that pet owners even tend to live longer. If you are looking for a new pet, I suggest contacting your local pet shelter or rescue and adopting from there.

Heart Health Tips pets — Heart Health Tips – pet therapy

Don’t Smoke

One of the best ways to protect the heart and prevent disease is to stop smoking. Or, never start the habit! Cigarettes contain ingredients that, when they burn, generate poisonous chemicals. At least 60 of those are linked to cancer.

Smoking damages the lungs and the entire cardiovascular system. Blood vessels tighten and restrict blood flow. It also raises blood pressure, weakens vessel walls and increases the risk of blood clots, which contribute to strokes. And smoking endangers those around you. Second hand smoke carries the same risks for non-smokers as it does for smokers.

Heart Health Tips no smoking — Heart Health Tips – no smoking

Don’t Have Idle Hands

Engaging in activities that keep the hands busy helps the mind to relax and unwind. And lowering stress is good for the heart. Try knitting, coloring or making crafts. Work a jigsaw puzzle, cook or bake, or try woodworking. Gardening is one of my favorite ways to ease my mind while keeping my hands busy. Even sorting and folding clothes while watching television soothes the mind…as long as the television show itself doesn’t create stress!

Heart Health Tips knitting — Heart Health Tips – don’t have idle hands

Reduce Salt Intake

Reducing salt intake to half a teaspoon a day significantly lowers the risk of heart disease. Eat more fresh fruits and vegetables and less processed foods, which are high in sodium. The body requires a small amount of salt, however too much contributes to high blood pressure, which is linked to heart disease, heart attacks, strokes and kidney disease.

One way to control the amount of salt in meals is to cook at home. And try a salt substitute, such as Mrs. Dash, if you already have high blood pressure.

Heart Health Tips salt — Heart Health Tips – reduce salt intake

Enjoy a Glass of Red Wine

Enjoying an occasional glass of red wine helps raise good cholesterol. Wine also helps prevent blood clots and artery damage. And it contains antioxidants that fight inflammation, promote longevity and protect against heart disease. Just don’t overdo it. Drinking in moderation is key.

For those who don’t enjoy a glass of wine, try a cup of hot green tea instead. It is very beneficial to heart health as well. Green tea is linked to lower risks of angina and heart attacks.

Heart Health Tips wine — Heart Health Tips – enjoy a glass of red wine

Eat Dark Chocolate

With that glass of wine, or cup of green tea, savor a piece of rich, dark chocolate. Dark chocolate contains heart healthy flavonoids that help reduce inflammation and lower the risk of heart disease. Like wine, enjoy dark chocolate in moderation and avoid the sweeter milk chocolate all together.

Heart Healthy Tips chocolate — Heart Healthy Tips – Eat dark chocolate

Laugh Out Loud

Surprisingly, laughter has many benefits, including heart health. Robust laughter lowers stress hormones, decreases inflammation in blood vessels and arteries and raises good cholesterol. Laughter is good medicine, indeed! Bring more of it into your life by watching funny movies, reading joke books and spending time with the children in your family. Kids are naturally funny. Watch comedians online or attend a comedy show. Giggle over those cute animal videos on YouTube. And smile, signaling to your body that you are ready for a good laugh.

Heart Health Tips laugh — Heart Health Tips – laugh out loud

Don’t Sit Too Long

A sedentary lifestyle, where one sits for long periods of time, is detrimental to overall wellbeing and especially to heart health. In fact, researchers warn that sitting too much, for too long, shortens life.

Take frequent breaks, if you must sit for hours during the day. Every 60 minutes, get up, stretch and move around for a couple of minutes. Use lunch breaks to eat a healthy lunch and then walk for the time remaining.

So many are working at home currently. It’s just as important to take breaks there as well. Walk to the kitchen and drink a glass of water. Take the dog out for a stroll around the backyard. Play with the kids. Hop on a stationary bike and pedal for 10 minutes. Break up the day with short bursts of activity.

Heart Health Tips sitting — Heart Health Tips – don’t sit too long

Get Your Moves On

To counterbalance sitting for long periods of time and to boost heart health, move the body. After a day of sitting, even with those frequent short breaks, plan a longer time of activity in the evening. Or if you work at home, take longer breaks if possible and get at least 15 minutes of activity in before returning to the computer.

There are so many ways to incorporate more movement into the day, raising heart rate and increasing respiration. Take the stairs rather than an elevator. Park farther from the store and walk. Enjoy nature trails. Turn up the music while doing household chores and ramp up your movements. Play with the kids and really get into their games and activities. Take the dog for a walk through the neighborhood. And dance for your heart. Catch an online Zumba class or get your moves on in the privacy of your own home. Just move…every day.

Heart Health Tips dance — Heart Health Tips – get your moves on

Practice Yoga

Yoga, or stretching, improves flexibility, balance and core strength. It also boosts heart health by reducing stress and anxiety and relaxing the body. If yoga is new to you, find a YouTube channel with an instructor or buy a yoga DVD and mat from Amazon. Yoga is a beautiful way to begin the day and set the intention for greater health and wellness.

Heart Health Tips yoga — Heart Health Tips – practice yoga

Healthy Heart Healthy Life

These tips don’t require a lot of effort or time yet they help to ensure a longer, healthier life. For the month of February, create a plan that incorporates practices that improve heart health and prevent coronary disease. Meal planning makes it easy to include heart healthy foods. And block out time during the day for moving the body.

A positive outlook on health and life is important too. Stress and anxiety are major contributors to heart disease. One of the best ways to be healthier is to make choices that contribute to wellbeing. When we feel better, and see positive results from our choices, we continue to do better. As a result, we more readily take the steps necessary to stay healthy. I hope these tips help you on your journey toward better health…and a better life.

Heart Health Tips fruit

Heart Healthy Finds from Amazon:

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.