Love Your Heart, Love Yourself

Here comes February with it's special day set aside to express love to those we most treasure. It is also the month well-recognized as American Heart Month when we are encouraged to focus on cardiovascular health.

Of course, taking care of the cardiovascular system is important every day of the year, not just in February. Just as valuable is taking care of the whole self and this includes mental well-being.

Perhaps you launched into January with a new sense of purpose, excitement for 2024, and some wonderful intentions to nurture your life. And now February arrives with winter in full swing and perhaps the "freshness" of the year has dampened a bit. Maybe you feel "off" or not as motivated to "love on" yourself through dietary and lifestyle choices.

This newsletter is devoted to you, my dear reader, to show you some ways to love your heart and practice self-care.

Green Foods that Love Your Heart

Green foods are packed with chlorophyll, the "blood of plants." The benefits are many for both cardiovascular and brain health. They help to reduce oxidative stress and support detoxification.

Green leafy vegetables, in particular, are recognized as a main contributor to a healthy eating pattern. Along with valuable vitamins and minerals, they provide the body with phytonutrients lutein and beta-carotene. These phytonutrients are well-researched and have been shown to have anti-inflammatory, antioxidant, and cardioprotective properties.*

Two+ servings daily is a great goal to target (Serving: 1 cup raw, 1/2 cup cooked). The list below provides a few examples of heart-loving green foods.

• Green leafy vegetables to embrace: arugula, kale, mustard greens, spinach
• Green vegetables to dote on: broccoli, Brussels sprouts, cabbage, celery
• Green fruit to cuddle: apples, kiwi, pears
• Green herbs/spices to spice things up: rosemary, sage, thyme

*https://www.sciencedirect.com/science/article/abs/pii/S0308814621011511?via%3Dihub

Seasonal Changes & Mood

Although I live in Arizona, a state that receives abundant sunshine compared to other states, I feel that the short days and cooler weather of winter affect me. I am not as motivated to get outside and move. My meal planning slacks and I realize that folate-rich foods (such as the Green Foods mentioned above) aren't as prevalent on my plate.

After being with family and friends during the holidays, I feel my gut may be "off" for many reasons: overeating, eating out, traveling, and re-engaging with "real life" again (aka mental stress of work and trying to balance it all).

Below are suggestions that may help you navigate your mood to a better place.

• Make sure vitamin D levels are normal
• Consume foods rich in folate (green leafy vegetables, beans and lentils, cruciferous vegetables, avocados)
• Get outside for sunshine or invest in a lightbox
• Move the body throughout the day (set a timer every hour and move for 5 minutes)
• Engage with others - take a yoga class, attend a community event, volunteer
• Seek out therapy - many types of therapy are available that can help an individual build resilience

Vegan Lemon Orzo Soup Recipe

This soup is comforting, nourishing, and full of flavor. It also highlights some of the heart-healthy and mood-supporting foods mentioned in this newsletter: kale and chickpeas. In addition, miso is a fermented food that is probiotic-rich to support the digestive system's gut health.

The recipe uses one pot and cooks in 8 minutes! Nisha Melvani, RD and Natural Gourmet Institute culinary school graduate created this recipe. My husband and I rely on many of her nutritious recipes because she is a master at building flavor.

PUT INTO PRACTICE

Adding the miso and lemon juice at the very end of the recipe provides savory richness and adds freshness to this dish. You can whisk a small amount of miso with lemon juice, grated ginger (or ground ginger), olive oil, or water to make a quick, flavor-packed salad dressing or roasted vegetable topping.

To build nourishing meals, we need to understand the food fundamentals that promote health. In this class series, we dive deep into how to design a balanced plate. You will be equipped and empowered to rock the healing kitchen!

4-class series

BEGINS: FEBRUARY 13

ONLY 3 SPOTS REMAIN