January 24, 2016

February is American Heart Month, and as a health coach, I appreciate the idea of focusing on our heart health instead of on heart candy! It’s especially important when you consider that heart disease is the #1 cause of death in the U.S. for both men AND women. According to the Centers for Disease Control, one in three women die from heart disease each year. The good news is, you can take action to minimize your risk, even if you’ve already experienced heart issues. One suggestion this month: kick the candy habit and find other ways t...

March 16, 2015

 

As a nutritarian (90 per cent plant based eater), I am always looking for ways to include more protein into my diet, especially since I am an avid runner logging sometimes more than 45-50 miles a week. To get enough, I add wild salmon, or, once in a while, I break open an egg or two. And that's okay, according to a study published in January's issue of the American Heart Journal. One egg packs 6 grams of protein and provides vitamin B-12, which is great news for plant based eaters like myself. Vegetarains and vegans don't always get...

February 21, 2015

As a plant based eater (85-90 per cent!), I only indulge on fish from time to time to get some additional protein into my diet. Today, I was craving a great tuna salad sandwich. Here's my healthy version.

 

Ingredients:

 

~ A large wrap made from plants and organic brown rice ( Gluten free and found at Whole Foods)

 

~ 1/2 cup of  light tuna lightly mixed with olive oil or Veganaise ( Veganaise is a great egg free option, tastes delicious, and is better for you!)

 

~ 1 Cup of rinsed organic kale

 

~ 1/2 sliced red vine tomato

 

~ 1/4 cup of chopp...

February 9, 2015

Did you know that you can still perform well as an athelte eating mostly a plant based diet? Yes, it's true. Exercise fanatics or athletes tend to think they can't get enough protein to build muscle mass, so they turn to animal sources such as red meat, or they turn to processed protein powdered shakes and nutrition bars. According to Dr. Joel Fuhrman, almost all Americans get too much protein. Dr. Fuhrman states that the average American consumes over 100 grams of protein, which is 50 percent more than the recommended daily allowance...

February 4, 2015

As a follow up to yesterday's post, here is a great recipe loaded with omega-3's: Heart-Healthy Baked Salmon.

 

Makes 4 servings

 

Ingredients 


 

* 4 (4-ounce) certified wild-caught salmon fillets, such as wild Alaskan. (I sometimes use one 2 to 3-pound salmon fillet, all one long piece, instead.) 

* 3 TBSP extra-virgin olive oil 

* 1/3 cup Braggs liquid aminos (A healthy, low-sodium alternative to soy sauce.) 

* Juice of one lemon 

* 2 TBSP sesame seeds (white, black or a mixture)

 

Directions 

 

Preheat oven to 350°. Coat a 9x13 baking pan with...

February 2, 2015

There are many foods that support heart health, but one of the nutrients that is most important to maintaining healthy cardiovascular function is Omega-3 fatty acids. An excellent source of Omega-3s is fish – fish is low in saturated fat and is high in Omega-3s.

 

According to the Harvard School of Public Health, eating two grams of Omega-3 fatty acids from fish each week "reduces the risk of dying from heart disease by 36 percent." Aim for two servings of cold-water, fatty fish each week, such as salmon, halibut, and lake-trout. Smalle...

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