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Heart-healthy and easy meal ideas

It is really hard to find heart-healthy meal ideas. We’ve seen many different nutrition standards and guidelines that we have no idea what makes a dish good anymore.

However, we have a solution – we will use the nutrition guidelines on heart-healthy foods from proven associations and institutes to help inform what you eat. 

The best part is that they are easy meal ideas besides being heart-healthy. To eat healthily, you don’t have to be on a confusing or restrictive diet. You just need to incorporate whole grains and a variety of vegetables and fruits into your diet. 

Okay, do you need more heart-healthy food recommendations? Well, you should incorporate low-fat dairy products, skinless poultry, fish, lean meat, and nuts. We don’t mean that you cannot eat a cookie sometimes, but you should eat the recommended heart-healthy meals 80% of your time. 

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A veggie flatbread

You will need a piece of whole wheat bread for this meal. Layer it with a low-fat mozzarella on top. Add olives, tomatoes, thinly-sliced garlic, dried basil, red pepper flakes, dried oregano, a little bit of garlic powder, and that’s it! According to Catherine, MS, RD, you need to bake it at 200°C for about ten minutes. 

Smoky chickpeas 

The dietitian nutritionist Marisa Moore offers an easy, heart-healthy meal. All you need are some olive oil, greens (broccoli, spinach, or baby kale), a can of chickpeas, spices (like turmeric, garlic, and paprika), and a bowl of quinoa or rice. Check the video to see how she cooks the greens and chickpeas, and then add them to the top of a bowl of quinoa or rice. Yup, you can stuff the greens and chickpeas into a piece of naan bread or pita.

Broccoli pasta 

Raise your hand if you love pasta as we do! Well, who doesn’t? It is delicious and incredibly easy to make!  Just you need to make sure it is heart-healthy. The blogger Julia chose chickpea pasta or you can use a whole-wheat variety. Then, you just need to add one and a half cups of broccoli for some fiber and potassium. For full instructions, check the caption under the pic.

heart-healthy meal

A salmon bowl

It is smart to incorporate more salmon into your diet since it is full of omega-3 fatty acids, and you know that those are good for your heart. Now, the most important question – how is the easiest way to make a meal out of it? Bake a salmon filet, add it to a bowl of mixed greens, and rice, like blogger Carissa Stanton did. You will need only fifteen minutes to prepare this heart-healthy meal.

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Honey sesame chicken

If you have twenty minutes for making dinner, use them wisely by making this incredible dish. You won’t go wrong with this type of chicken recipe. We know that it sounds fancy, but you can make the whole heart-healthy dish in one skillet. Follow Rachel’s instruction to cook your chicken, and serve it over a bowl of rice with some steamed broccoli. Enjoy and stay healthy!

Health

Don’t throw the pickle juice away – Here are the reasons why

We don’t usually think of pickle juice as something healthy, but the truth is that this juice has numerous health benefits since it is rich in electrolytes, nutrients, and antioxidants.

In continuation, you can learn how consuming pickle juice can improve your health condition, prevent some health problems, and advance the body’s capacity to recover it. 

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So, next time you buy pickles, don’t throw the juice away!

Healthy benefits of pickle juice

  1. It’s better than any other sport drink

Scientific researchers have shown that pickle juice helps the body to restore electrolytes because it has high sodium levels, which makes it great for athletes. Also, it is used in emergency rooms to help people with cardiac issues. 

  1. It prevents leg cramps

In less than two minutes, it relieves cramps and restores the balance. This happens because pickle juice contains calcium chloride and vinegar, which boost the absorption of sodium and potassium in the body. Many athletes drink this juice after activity to prevent or treat leg cramps. 

  1. It relieves restless leg syndrome

People suffering from Restless Leg Syndrome confirmed that drinking 2-3 ounces of pickle juice relieves their legs. Although it still needs medical confirmation, many people say this method is worth trying.

  1. It calms the stomach

Many people who have tried this juice claim that it is excellent in treating upset stomachs or acid reflux.  You can also use a mixture of honey and vinegar, but drinking pickle juice is a tastier and easier way. 

  1. It helps to avoid hangovers and alcohol odor

Drinking this juice before alcohol consumption balances the electrolytes, which help you to avoid the hangover. Also, you can camouflage the unpleasant smell of alcohol on your breath.

  1. It boosts your health

Pickle juice is rich in vitamin C, calcium, and electrolytes. At the same time, it is really low in calories, which makes it a great way to improve your health and control your weight. Moreover, the high acidic content in this juice boosts the absorption of antioxidants and nutrients in the body. 

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How to consume it

While all of these healthy benefits sound good, the thought of drinking pickle juice right from a jar is not as pleasant. But, there are many other ways to incorporate pickle juice into your nutrition:

Add it to the recovery drink or shake you consume after activity.

Add it to salads, such as tuna salad, egg salad, or any other dish where you would add pickles in the first place.

Empower your yogurt by adding several teaspoons of pickle juice. The yogurt will camouflage the taste of the juice.

Add it to the meat or fish marinade. 

Use it as a salad dressing. It’s great because of the vinegar and salt contained in it.

pickle juice

Side effects

Before incorporating it into your daily diet, you should consult your nutritionist. Although there aren’t serious side effects, you should be aware of some preexisting conditions.

–    Don’t drink pickle juice if you are on a low sodium diet.

–    If you suffer from joint pain, also avoid this juice.

–    Consult your pharmacist if you take medications because they aren’t a good combination with the acidity of the pickle juice.

If you don’t meet the preexisting conditions above, it’s safe for you to consume pickle juice to improve your health. We recommend you avoid pickle jar brands that contain preservatives and additives.

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Other ways of use

–    To calm itchy skin

Apply pickle juice on the irritated area of your skin with a cotton ball. Be aware to avoid broken skin.

–  To revive your plants

Plants that like shade prefer acidic soil. If they have yellowing leaves, it means that the pH value of the soil is too alkaline. In this case, make a mixture of 2 tablespoons of pickle juice and 2 ½ cups of water and apply it directly to the soil by using a spray bottle.

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Health

Easy and healthy desserts

These easy and healthy desserts are light on carbs and calories, but they are big on flavor!

Here are our favorite healthy desserts that taste amazing, but are guilt-free! You are going to love these healthy desserts big on flavor but light on everything “bad”.

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Snickers cake with raspberries 

Although this cake seems complicated to make, believe us that it is really easy because there is no baking and no difficult steps.

Ingredients for the first layer:

  • 200 g mixture of nuts 
  • 2 teaspoons cocoa 
  • 200 g of dates soaked in water for at least 2 hours
  • 60 g of coconut oil or about 5-6 tablespoons
  • 5 tablespoons oatmeal (you can leave them out if the mixture is thick enough)

Second Snickers layer:

  • 200 g unroasted cashews soaked in water for at least 2 hours
  • 200 g peanut butter 
  • 2 tablespoons honey
  • 200 ml whole coconut milk 

Raspberry layer:

  • 250 g frozen raspberries
  • 4 tablespoons chia seeds
  • 2 tablespoons honey

Chocolate coverage:

  • 100 g chocolate chips 
  • 5 tablespoons coconut oil
  • 3 tablespoons ground peanuts

Preparation:

To prepare the first layer, put all the ingredients in a blender, but not all at once. First, put the nuts and cocoa to grind, and then the others. To prepare the second layer, put everything in a blender or food processor and you will get a nice cream. The raspberry layer is also simple. Put everything in a blender, but first, let the raspberries soften a little.

Before applying the raspberry layer, wait for the snickers layer to freeze in the freezer for about 1-2 hours. Also before adding the chocolate layer, the raspberry layer must be tightened first.

It is so tasty, rich, healthy, and high in calories, but rich in good calories, so this will be one of your favorite healthy desserts.

Raw bars with sour cherry 

This is one of the irresistibly delicious and healthy desserts that are prepared easily and quickly. You can store it in the freezer and have a tasty and healthy snack all week.

Ingredients for the first layer:

  • 125 g coconut flour 
  • 4 tablespoons flaxseed
  • 100 g peanut butter 
  • 50 ml almond milk
  • 3 tablespoons honey 
  • 3 tablespoons coconut oil

Ingredients for the sour cherry layer:

  • 200 g frozen sour cherries
  • 3 tablespoons honey
  • 3 tablespoons chia seeds

On top, we put melted dark chocolate with a little coconut oil.

easy and healthy desserts

Preparation:

Combine the flour and flaxseed in a processor, and then I added all the other ingredients needed for the first layer. When the mixture is well combined, put it in a pan on baking paper so that you can easily take it out later.

For the sour cherry layer, you should first unfreeze the cherries to discard the excess water that they will release during unfreezing. Then put them in a blender together with the honey and chia seeds and mix well. Put the cherry mixture in a fireproof dish, so it should not boil or heat too much. Then, pour the cherry layer on the first layer and put it in the freezer to harden, and then take it out, cut it into squares, and put some melted dark chocolate on each square.

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Healthy chocolates without baking

Ingredients needed for the bottom layer:

  • one pack of oatmeal cookies 
  • one handful of walnuts
  • one banana
  • 2 tablespoons peanut butter
  • 2 tablespoons honey 

For the top layer:

  • 100 g dark chocolate
  • 2-3 tablespoons milk 
easy and healthy desserts

Preparation:

First, put the cookies and nuts in a blender and grind them well. Then add the banana, honey, and peanut butter. The mixture you will get should be very thick. Put the mixture in a cube tray. You can also use baking paper to make it easier to remove.

Melt the chocolate and add a little milk. Pour the first layer with the chocolate sauce. Leave in the freezer to harden, and then cut the cake into squares. You can store them in a refrigerator.

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Health

This fruit prevents breast cancer, heart attack, and more

Breast cancer is a phenomenon that concerns most women. But, the good news is that pineapples are a great, natural solution for this problem.

According to the doctors, pineapples are abundant in antioxidants, which make them excellent in breast cancer prevention.

Pineapples are also rich in substances that give the skin elasticity, especially on the breasts, since they are prone to lose their shape along with age. Smoking, consuming alcohol, and coffee can worsen the situation, but pineapples do miracles. You will be amazed by the results!

Pineapple Smoothie

•    1 cup of pineapple (chopped)

•    ½ cup of yogurt

•    ¼ cup of pineapple juice

•    ¼ cup of water

•    3 ice cubes

Blend all the ingredients and consume this smoothie in the morning before your meals.

Health benefits

Pineapple is glorified for its power to reduce muscle and joint inflammation, including arthritis. Millions of people suffer from arthritis, but pineapple consumption will ease the symptoms. Also, the pineapple contains a proteolytic enzyme, bromelain, which breaks down complex proteins, thus providing anti-inflammatory properties. 

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Immune system

A portion of pineapple contains 130% of the recommended daily intake of vitamin C, which makes it the most delicious source of ascorbic acid. Vitamin C is well-known for its health benefits. It is a cure for many diseases, boosts the activity of white blood cells, which increases immunity; it is a great body cleanser and reduces the effects of harmful free radicals. 

The free radicals are a byproduct of cellular metabolism, which can be very harmful to the vital systems of the body. They are accountable for the transformation of the healthy cells into cancerous. The high levels of vitamin C found in the pineapple prevent such effects. 

Tissue and cellular health

Vitamin C is crucial for collagen production, which is an essential protein base of blood vessels, skin, organs, and bones. The vitamin C levels of the pineapple boost wound healing and fight against many skin diseases.

Breast cancer

Pineapples are rich in vitamin C, but also in many different antioxidants, such as beta-carotene, vitamin A, bromelain, and large amounts of manganese, which is a crucial factor of superoxide dismutase (very powerful in the fight against free radicals). Pineapple prevents oral, throat, and breast cancer.

Digestion

Pineapples contain soluble and insoluble fiber. This means that regular consumption of pineapples will protect you from many health problems, such as diarrhea, constipation, bowel discomfort, atherosclerosis, blood clotting, and hypertension.

Fibers ease the food passage through the digestive tract and also boost the release of gastric and digestive juices that help in food desolation. Furthermore, fibers help in treating bowel discomfort or diarrhea. Also, they remove the bad cholesterol from the vessels, which is vital for cardiovascular health.

breast cancer

Bone health

Pineapples are not rich in calcium, but they contain manganese, which is a trace mineral crucial for bone health. They are manganese’s richest source, and one portion of pineapple contains 70% of the recommended daily intake of magnesium.

Blood pressure

Pineapples are rich in potassium, which is a very important mineral for the body. The potassium reduces blood vessel tension and stimulates blood circulation. When the vessels are relaxed, the blood pressure is low and the blood flow is not constrained, which prevents the clotting. Also, it reduces the buildup of plaque in the vessels, which prevents stroke, heart attack, and atherosclerosis.

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Blood circulation

Pineapples are abundant in copper which is another mineral that is crucial for several enzymatic processes such as the creation of red blood cells. 

The high level of red blood cells boosts the oxygen supply to vital organs and allows their good function. Moreover, this enhances the cognitive abilities and maintains natural pathways which stop some neural disorders such as dementia and Alzheimer’s.

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