Thursday, September 15, 2016

Eating Heart Healthy - Great Recipes That Can Keep Your Heart Healthy

I just had a personal experience with an affair of the heart.  It was shocking, depressing and just plain scary. I am not talking about a "love" affair of the heart, I am talking about an "attack" of the heart. My husband had a heart attack.  It was a shock. But he admits that there were several factors leading up to the heart attack:

In his case he was blessed, this heart attack was mild but at the same time a strong warning. He is now working out, using methods to decrease the impact of stress on his body, and eating heart healthy. Oh and did I mention, listening to his live-in Holistic Health Coach...ME! 

Eating heart healthy is really not that hard.  Eating heart healthy does mean not always indulging in some of our guilty pleasures that you KNOW are not good for you.  Indulging in a constant stream of high fat, high salt, high carb, is not showing your heart love.   Eating foods that are low in fat, low in salt, not fried and prepared in a healthy way is a great way to show your heart love.  It is especially important to eat heart healthy after 40. For women, heart disease is the number one killer! 

Here are some important statistics from the American Heart Association Go For The Red
  •  In 2012, 56 percent of women identified heart disease as the leading cause of death compared with 30 percent in 1997.
  • In 1997, women were more likely to cite cancer than heart disease as the leading killer (35 percent versus 30 percent); but in 2012, only 24 percent cited cancer.
  • In 2012, 36 percent of black women and 34 percent of Hispanic women identified heart disease as the top killer — awareness levels that white women had in 1997 (33 percent).
  • Women 25-34 years old had the lowest awareness rate of any age group at 44 percent.
It is important for you take charge of your life and eat heart healthy.  There are some great recipes that are heart healthy and are easy to make. The recipes below are from the Food Network and I totally love them.  I found all of them easy to cook and very tasty.  Enjoy!  Start a "love affair" with your heart today and prepare one of these tasty recipes.

Heart Healthy Quinoa Salad

Picture from Food Network

12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
1 small red onion, cut into 1/4-inch cubes
1 large tomato, cored, seeded, and diced
1 bunch Italian parsley leaves, chopped
2 bunches mint leaves, chopped
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 lemon, juiced
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 heads endive, trimmed and separated into individual spears
1 avocado, peeled, seeded and diced, for garnish

Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.

When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.

Heart Healthy Red Lentil Soup

Picture from Food Network
3 tablespoons unsalted butter
2 onions, chopped
3 cloves garlic, minced
1 teaspoon cumin seeds, crushed
1 teaspoon coriander seeds, crushed
Salt and freshly ground black pepper
2 tablespoons tomato paste
7 cups chicken or vegetable stock
1/2 cup bulgur
1/2 cup red lentils
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint

Melt butter in a large pot, add the onions and saute until soft, 5 to 7 minutes. Stir in the garlic, spices, and salt and pepper, and saute another minute to release the aromas. Stir in the tomato paste to blend with the onions, fry 1 to 2 minutes, then add the stock, bulgur and lentils. Cover and simmer until bulgur and lentils are thoroughly cooked and soup is thickened, about 30 to 40 minutes, stirring occasionally.

Remove from heat, stir in half of the herbs and sprinkle the remaining half over the soup. Serve immediately with yogurt to garnish.

Heart Healthy Spinach with Pomegranate Glazed Walnuts
Picture from Food Network

1/4 cup plus 2 tablespoons pomegranate juice
1 teaspoon sugar
Kosher salt
1/2 cup coarsely chopped walnuts
1/4 cup thinly sliced red onion
One 5-ounce container baby spinach
4 ounces white button mushrooms, trimmed and thinly sliced, about 1 cup
3/4 cup grape tomatoes, halved
1 tablespoon red wine vinegar
1 tablespoon good quality extra virgin olive oil

Combine 1/4 cup juice with the sugar and 1/4 teaspoon salt in a small nonstick skillet. Bring to a simmer over medium-high heat and cook, stirring occasionally, until the mixture reduces slightly, about 5 minutes. Add the walnuts and continue to cook, stirring, until the nuts are coated and dark and the liquid evaporates in the skillet, about another 5 minutes. Transfer to a baking sheet to cool. When cool, break apart with your hands.

Meanwhile, soak the red onion in ice water for about 10 minutes; drain and pat dry. Place the baby spinach in a serving bowl and top with the onions, mushrooms, tomatoes and walnuts. In a bowl whisk the remaining 2 tablespoons juice with the vinegar, 1/4 teaspoon each salt and pepper, and then whisk in the oil. Drizzle over the salad and toss just before serving.

To get more heart healthy recipes get my e-book "Eating The Rainbow" It's FREE just go to Click Here

Subscribe to "Wellness Woman 40 and Beyond, Different Backgrounds...Same Journey" A mind, body, spirit E-magazine for Women 40 and over!

Another great article about food that is good to eat while going through stressful times

Thursday, September 8, 2016

Take The Challenge - 21 Days To A More Positive Mindset! (Amended)

I am on a mission.  I am tired of all this negativity that we hear media, internet, news, magazines, negativity is everywhere!  The reality is that all of this negativity we are exposed to is beginning to take its toll. Not only does being exposed to constant negativity impact our emotional wellness it can also impact our health.  Studies have shown a direct correlation between stress, emotional trauma and our health. It's important that we learn to change our mindset and start taking control over our negative thoughts and outlooks.

Below are the steps that will help you change your mindset to a more positive one. Try doing one each day for 21 days.  You will begin to see a change.  You will like how you are starting to feel.  You may even begin to incorporate some of them in your daily life.  Give it a try...take control of your thoughts, start focusing on the good..CHANGE YOUR MINDSET .

 I started out full of expectations in 2016...then things started falling apart.  I knew I had to do something to change the negative self-talk that was beginning to roll around in my head.  I the steps below and today I can definitely say that my outlook has changed to a much more positive one.  I am excited and happy in my life everyday...even when it gets tough thanks to these steps! I did each one, one day at a time for 21 days!  Enjoy!

Day 1   Delete negative words from your vocabulary (e.g, “never”, “can’t” and “try”). Identify  when you tend to use negative words.  If you say something negative, follow up that  statement with a positive one.  For example” “I just can’t run.” Follow up: “I can walk on the treadmill." 

Day 2 Read something inspirational, such as a devotional, scripture, self-improvement essay, anything that inspires and uplifts you.

Day 3 Avoid complaining today. (having a bad hair day, weather is bad, hate the traffic…)  When you find yourself getting ready to complain, say something you’re grateful for  instead. 

Day 4 Take it one step further and write down five things you are grateful for and tell a close friend. Joy is contagious. 

Day 5   Use a dry erase marker to write down on your mirror five things you love about yourself.   

Day 6  Do something nice for a total stranger today (give a compliment; pay it forward) 

Day 7  Journal your feelings, your frustrations, joys, fears and dreams. 

Day 8  Create three positive affirmations and repeat them at least three times throughout the day (e.g., "Today will be a good day.")  

Day 9  Focus on something you've been putting and create a detailed plan on how you will finish it

Day 10  Catch up with a friend in person.  Invite them out for lunch or coffee.  

Day 11  Avoid watching/reading/listening to the news today unless it is an inspirational story.  

Day 12 Treat yourself today.  It doesn’t have to cost a lot of money. Some of the best ways to  treat yourself cost very little (visiting an art gallery, buying the newest paperback novel,  getting a pedicure, eating your favorite desert)  

Day 13  Do one thing today that can improve your finances (make your lunch instead of going out to eat or pay off a dept) 

Day 14 Laughter is good for the soul, so find a way to laugh, such as watching your favorite comedy.

Day 15  Relax and Release: Get a massage, take a yoga class, or enjoy a warm bath.

Day 16  De-clutter your space, whether it’s your work area, bathroom or car 

Day 17  Conquer your feat by doing something that genuinely scares you - ride a roller coaster, hold a snake, give a speech ...etc.  The purpose is to learn to move past your fears. Learn that you can conquer them and be victorious. It is a great feeling.

Day 18  Engage in concentration exercises.  For example, select a positive word and repeat it silently for three minutes.

Day 19 Engage in an outdoor activity you enjoy 

Day 20 Enjoy quiet time alone.  Give your phone to a trusted friend/family member or coworker for an hour.   

Day 21 Go technology free today and encourage your family to do the same.  No cell phones, computers, tablets, TV.  Enjoy the day with your family.

To find out more ways to decrease your stress, increase your joy and health click here. 

Are you using that inner voice - your intuition to direct you to better decisions, better health, and more joy? Learn how to listen to that voice click here

Wednesday, September 7, 2016

5 Tips To Accelerate Joy, Wellness and Blessings in Your Life

It's time to accelerate the joy, wellness and blessings your life!

Have you noticed how time seems to be accelerating? Time literally does "fly by" Life appears to happen so quickly! Instead of complaining about how quickly time passes. I decided to give some thought about how I could leverage the quick passing of time to my advantage. Since time is passing so quickly I want to find a way to accelerate all the good that I know our Creator has. Hence my 5 ways to accelerate wellness, joy and peace.

Make It a Priority to Spend Quiet Time Everyday - since time goes by so fast these days we don't take the time to slow down enough for quiet time. This is a mistake. We need that down time. We need to just stop,be quite and allow our thoughts to slow down...or better yet STOP. Whether you pray, meditate or both, plan to take at least 5 minutes a day. Whether it is first thing in the morning, during the day, or before you go to bed. Taking the time to be quiet has huge benefits:
  • can lower your heart rate
  • helps your body to relax
  • allows you to hear that inner voice that leads, guides and directs you
  • can lower blood pressure
  • helps you to make better decisions
  • gets rid of that overwhelmed, stressed out feeling
Increase Your "Happy" - Do something that brings you joy, makes you laugh, everyday. We spend a lot a time on "serious" stuff. All the more reason to begin to look for the "joy" the "happy" in every situation. There are many health and wellness benefits to having more laughter in your life. Here are just a few:
  • reduces your anxiety and depression
  • helps you sleep more soundly
  • increases your "happy" hormones
  • improves blood flow and circulation
  • boosts your immune system
  • improves your memory

Start Living a Life of Gratitude - Focusing on the good in your life not only helps you feel better but you will find yourself looking at life in a more positive way. There is so much for which to be thankful. Take a moment and think of 5 things you are thankful for right now. Bet it didn't take that long; did it? No matter how small, we need to focus on those things in our lives that are positive rather than focusing on negative stuff that happens in the course of a day. Living a life of gratitude has many benefits as well :
  • improves your physical health (few aches and pains, less illness)
  • improves your self-esteem
  • you will sleep better
  • enhances you mental strength
  • strengthens your relationships
  • good for the heart (improves hyper-tension)
Learn How To Minimize The Impact of Stress - Stress can lead to chronic disease, heart disease, obesity and cancer. It is difficult to get rid of all the stress we encounter on a daily basis. But we can minimize how it impacts our bodies. Here are a few things that can help your body out during stressful times:
  • eat foods that fortify your body when your stressed
  • get out in nature for just 15 minutes - take a brisk quick walk it is amazing how much better you feel
  • journal- write about how you are feeling, what happened that upset you, that caused you frustration and/or anger. Get it out!
  • take a Yoga - a wonderful movement for the body that focuses on breathing, stretching, and strength all of which are excellent when minimizing the impact of stress on your body
Take Better Care of Your Temple - You have heard this before. I know you are aware of the importance to take better care of your "temple", your body. It doesn't have to be difficult. In fact if you just stick to the basics it will take you a long way to living a better and happier life.
  • 30 minutes of movement a day ( you can split it up if you want - 15 min. in the am 15 min. in the pm)
  • drink half your body weight in water (add lemon to it and detox your liver)
  • get enough rest ( sleep 6 to 8 hours..take a 15 minute quick nap during the day if needed)
  • go to your medical practitioner and find out what is happening with you body and then if something needs to be addressed - ADDRESS IT!
  • increase your self-care and self-love

Friday, September 2, 2016

Tasty Foods That Help You To DeStress, Reduce Anxiety, and Depression

 Sometimes you just want to grab something to eat when you are feeling stressed.  The good news is that there are some foods that are actually good for you to eat while being under a lot of stress.  Generally foods that have Omega 3, Vitamin C, and help with serotonin levels, can really make a positive during stressful times.  Not only are these foods good for you but they are pretty tasty!

Toasted Walnuts
The warm, toasted nuts airlines often serve to their first class customers may be doing more to help pampered passengers relax during flight than the cushy seats and fluffy pillows. Researchers at Penn State University found that regularly snacking on walnuts may help your body respond better to stress. Study participants who added a small daily dose of walnuts and walnut oil to their diet experienced a smaller rise in blood pressure during stressful events like giving an impromptu speech. Scientists speculate that the heart-healthy omega-3 fats may be responsible for the nuts' calming benefits. Walnuts are great straight out of the package, but toasting them enhances the flavor and brings them to a whole new level. Simply arrange on a baking sheet and bake for 8 to 10 minutes in a 350 degree oven.

Steel-Cut Oats
A warm and cozy bowl of oatmeal makes the perfect comfort food breakfast on a chilly morning. But the soothing effects are more than psychological. Oats are a healthy, whole-grain source of carbohydrates, which stimulate production of serotonin, a feel-good hormone that helps you relax. All varieties of oats are great, but I particularly love steel-cut because they're minimally processed and cause a slow, steady rise in blood sugar — a definite advantage for regulating mood. Try my recipe for Slow Cooker Steel-Cut Oats. Start them the night before and they're ready and waiting when you wake up the next morning
Dark Chocolate
Could chocolate's mood-boosting effects be driven by more than just the luxurious taste and creamy melt-in-your-mouth texture? Some scientists think so. One study found that consuming a small daily dose of dark chocolate reduced stress hormones in individuals with high anxiety levels. To take full advantage of chocolate's health perks, choose dark varieties that are at least 70 percent cocoa. And of course, try to keep portions in check since chocolate (even dark) is high in calories. One ounce daily (about 150 calories worth) is just the right amount to reap the tension-taming benefits without going overboard.

Skim Milk
Having a tense day? Enjoy a bowl of whole grain cereal mixed with skim milk — or drink a glass straight up. Turns out special proteins found in milk may help ease anxiety and boost mood by lowering blood pressure and increasing serotonin activity in the brain. To really get your zen on, sip a mug of my Dark Chocolate Hot Cocoa

Get your caffeine fix by blending java with soymilk (the folate it contains may boost serotonin levels), unsweetened cocoa powder (cue the dopamine, as with coffee), and a ripe banana (potassium lowers blood pressure).

Wild Salmon 
Salmon is one of the best sources of omega-3s, those wonder fats that nourish your body from head to toe. It probably comes as no surprise, then, that these powerful fats also boost psychological health. Studies have found that supplementing the diet with omega-3s from fish oil decreases levels of adrenaline and other hormones associated with anxiety during stressful situations like test-taking. To get more of these healthy fats from food, aim to eat fatty fish like wild salmon at least twice a week. For a comforting (and filling) lunch, enjoy an open-face Cheesy Salmon Melt. Top toasted whole grain bread with salmon salad (made with canned salmon) and a slice of reduced-fat cheese, and broil until the cheese is hot and bubbly.


Ward off a bad mood with nutty, crunchy chickpeas. A one-cup serving provides more than 70% of the daily recommended intake for folate, a B vitamin that helps regulate mood. Low blood levels of folate have been linked to higher risk for depressive symptoms, so increasing your intake of folate-rich fare like chickpeas can't hurt. Add this feel-good food to salads, like my Wild Salmon and Chickpea Salad, or purée chickpeas with olive oil, garlic, and lemon juice to make homemade hummus.

Swapping your apple or banana for a juicy, sweet grapefruit may help you chill out. This everyday citrus fruit is a top source of vitamin C, a nutrient that may help people better cope with bad nerves. Soothe away worries naturally by eating more vitamin C-rich produce. For a relaxing way to ease into your day, enjoy a fresh grapefruit with a scoop of low-fat cottage cheese for breakfast.

Yogurt with Berries
Try plain low-fat Greek yogurt with berries.  Yogurt is a greats source of energizing protein and calcium, which your body needs to release those feel-good neurotransmitters. Fresh berries will add sweetness and a big dose of stress-busting antioxidants and immunity-boosting vitamin C. 

Kale Chips
Homemade kale chips have just a few ingredients: olive oil, kale, and maybe some salt. A recent study found that people who ate olive oil daily felt more satisfied and enjoyed a bigger boost of serotonin than those eating other types of fat. As for kale, research from the Harvard School of Public Health found that people whose blood contained high levels of carotenoids (an antioxidant) were significantly more optimistic

Chamomile Tea
Wipe away the day's worries with a mug of naturally caffeine-free chamomile tea. This calming brew appears to act as a mild sedative and may help relieve muscle tension — and ease anxiety and irritability. Take advantage of this tried-and-true herbal remedy you will get some relief. 

Guacamole with Carrots
Creamy avocado is high in monounsaturated fat and potassium, which lowers blood pressure, according to the National Heart, Lung, and Blood Institute. Monounsaturated fat also helps keep receptors in the brain sensitive to serotonin. With raw carrots, the simple act of crunching is a satisfying stress stopper.

 Sweet Potatoes
They're sweet, delicious, and packed with nutrients—including optimism-boosting carotenoids and fiber (it’s also low on the Glycemic Index).
making chamomile tea part of your evening ritual.

Need some ideas on how to prepare these tasty foods?  Click Here for a Free E-Cookbook

Looking for other ways to relieve your stress and anxiety Click Here

Want to learn how to develop that inner voice...your intuition? 27 Experts show you how Click Here

Thursday, September 1, 2016

5 Ways to Increase Your Intuition and Decrease Your Anxiety, Depression and Stress

I hear voices...well one voice.  No, I am not crazy.  Lately, I have been working on enhancing that voice.   I have been working on enhancing my intuition.  I have found that learning to enhance your intuition can go a long way in alleviating anxiety, fear and even depression.  

We live in a society that that encourages the idea of trying to control the outcome.  The question is, can we really do that? Can we control the outcome.  I can definitely attest to the fact that trying to control everything so that I can be in control of the outcome is a daunting and rarely achievable task. It makes you frustrated, tired, depressed, anxious, and overwhelmed.  It wasn't until about 5 years ago that I decided to put my overwhelming need to control the outcome on hold and work on skills that could at help me to make better decisions so I can have healthier outcomes.

Intuition can be cultivated, developed and strengthened.  If you are a beginner in working on connecting more with your intuition here are some tips from one of my guest on my show
"Wellness Woman" from Intuition Expert and Author, Gail Harris.

  • Make It A Priority - once you decide to work on your intuition ability, make it a priority.  Just like anything enhancing you intuitive ability takes practice.  It doesn't happen over night.  Be prepared to give it some time and practice working on your intuition every day.  To begin to see positive results in your life you have to make intuition your priority. 
  • Take Your Quite Time - take the time to be quiet every day.  During this quite time meditate and ponder listening to that inner voice... the voice that speaks positively to you.  This practice also takes time.  Meditation is not easy but it always help to continue to practice.  Click here for more information on how to meditate.
  • Set an Intention - Set and intention to listen to your intuition.  Seek advice from that still, inner voice every day.  Start listening for guidance when it comes to making decisions or when you need wisdom.
  • Trust - When you begin to hear that inner voice trust it. Take a leap of faith and take the advice, the choice, the direction that inner voice gives you. If you are still not sure if the voice you hear is the right voice remember that your intuitive voice will not tell you to anything that is against your core values, ethics or social mores.
Here is my interview with Gail Harris, Intuitive Expert.  She shares some wonderful information on how to tap into your intuition.  You can find out more about books and services at 

I really started learning more about developing my intuition when I had the honor of Co-Hosting "The Intuition Mastery Summit".  It was wonderful to get the chance to interview and listen to 27 experts in the field of intuition.  Some of the topics they cover :

DREAM: Using Your Intuition to Clarify & Create What You Want
Using Your Intuition to Clear Your Path to Create The Reality You Want
Acting on Intuition through Active Prayer
Using your Intuition to turn your J-O-B into your J-O-Y!
and much more ...

  • achieve greater career success and/or financial prosperity
  • resolve conflicts and help make necessary decisions
  • find more balance or freedom in your life
  • lead a more inspired, heart-centered existence
  • heal and find that greater inner peace and harmony
  • or simply connect more deeply to your Soul

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