Have You Hugged Your Heart Today? February is American Heart Month and unfortunately heart disease remains the leading cause of illness and death in the U.S. Take the quiz below to see if you are “hugging” your heart each day: Executive Chef Kyle Evans
Almond Joy Chocolate Mousse Vegan, Gluten Free, Low Sugar
2. Do you eat a variety of whole grains? Whole grains such as barley, brown rice, oatmeal, quinoa and whole grain pastas/cereals provide more nutrients and fiber than their processed cousins. Try to make all of your grains whole!
2/3 cup dark chocolate, chips or chopped bar 12 ounces tofu, silken tofu only 1/2 cup soy milk, sub almond or rice milk 3/4 tsp. vanilla extract, could also sub other extracts - hazelnut, mint 1/2 teaspoon almond extract 1/4 cup almonds, toasted 1/4 cup coconut flakes, toasted
3. Do you eat foods rich in omega 3 fatty acids at last twice a week?
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Melt chocolate in double boiler, stir until smooth
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Place remaining ingredients in food processor or blender and process until smooth.
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Pass through fine mesh sieve into serving bowl/dish
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Garnish with toasted almonds and coconut (optional). Sub fresh berries to reduce total fat.
Per Serving (excluding unknown items): 289 Calories; 19g Fat (55.2% calories from fat); 11g Protein; 24g Carbohydrate; 4g Dietary Fiber; Omg Cholesterol;25mg Sodium. Exchanges:0 Grain(Starch); 1 Lean Meat; 0 Fruit; 3 Fat; 1 1/2 Other Carbohydrates.
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Annie Dogali, RD
1. Do you eat at least 4-5 cups of fruits and vegetables each day? Studies show that nutrient-dense fruits and vegetables are the key to a happy heart due to their vitamin and mineral content. What’s more, they have filling fiber and are low in calories, making them superstars for any weight management meal plan.
4. Do you eat foods high in soluble fiber? Soluble fiber can significantly reduce high blood cholesterol. Try small changes such as having a bowl of oatmeal in the morning, making fruit your go-to snack and incorporating beans into lunch and dinner meals. 5. Do you avoid processed foods and limit added salt when cooking? Too much salt causes high blood pressure, which puts you at risk of coronary heart disease. The new daily recommendation for sodium intake is 1,600 mg per day. Don’t forget to read labels, as high amounts of sodium are hiding in most packaged and processed foods. 6. Do you frequently eat meatless meals? You’ll get way more heart-healthy nutrients, fiber and less fat by eating meatless, low fat meals with beans, lentils, vegetables and whole grains replacing a meat entrée. 7. Do you limit foods with saturated fat, trans fat, and cholesterol? Cheese, full fat dairy products and high fat meats such as hamburger and sausage are loaded with artery clogging fat and cholesterol. Remember to avoid any products containing hydrogenated or partially hydrogenated oils! 8. Do you steer clear of smoking? If you are a smoker you are twice more likely to have a heart attack in comparison to a non-smoker. 9. Do you go easy on alcohol? Too much alcohol can damage the heart muscle and increase blood pressure. What’s more, those extra liquid calories lead to weight gain. Limit your alcohol intake to two drinks or less a day. 10. Do you move? Walking for as few as 30 minutes a day provides heart health benefits. Walking is the single most effective form of exercise to achieve heart health. Studies show that for every hour of walking, life expectancy may increase by two hours. What’s Your Score? 1-2 “Yes” Answers: Your heart needs some love! 3-4 “Yes” Answers: Your heart needs a few more hugs each day. 5-6 “Yes” Answers: Your heart is feeling some love. 7-10 “Yes Answers: You’ve got a happy heart—keep up the good work!