Happy #HeartMonth everyone!
February seems to be the time of year when we focus on all matters of the heart. So, in honor of this season of love, I wanted to give you a little guidance on how you can make a heart-healthier meal plan. Keep reading for heart-healthy meal planning tips and a sample 1-week heart-healthy meal plan!
Why meal plan for a healthier heart?
The truth is that everyone could benefit from heart-healthier eating, no matter if you're in your 20's, 40's, or living that retired life. Here's why...
Fast facts on Heart Disease from the CDC:
Despite these alarming statistics, you CAN do you part in preventing heart disease as much as possible.
What does a heart-healthy meal plan look like?
There are a couple of recommendations to keep in mind that are key to heart-healthier meal planning. Meals (and snacks) are...
All of these qualities can help reduce your risk of developing heart disease and are excellent key words to use when searching for recipes that support heart health! Here's a sample 1-week heart-healthy meal plan for you:
You can see, eating heart-healthfully doesn't mean eating bland, boring foods! Here's a breakdown of the meals mentioned in this sample Heart-Healthy Meal Plan:
Let us know if you tried out this heart-healthy mean plan, or found some different recipes to enjoy! Be sure to tag us @themealplanningmethod.
P.S. Do you like these sample meal plans? Check out our Prediabetes Meal Plan too!
The holiday season is in full swing and we are bracing for impact! To be honest, during this time of year it really is so hard to balance it all...
So, what comes in the Kirkland Signature Cheese Flight?
This Costco cheese flight (item #1273361) comes with 5 cheeses, including:
Now how do you make a healthier cheese board?
To fully answer this question, we have to recognize that cheese...
There are a few cheeses that are lower in fat and lower in salt, but this BETTER-FOR-YOU CHEESE BOARD we're sharing takes the approach of... (1) moderation with the cheeses and (2) choosing more nutritious sides to accompany all the cheese options. Go for a 1:1 ratio, so for every cheese there's also a nutritious side to pair it with. Keep reading for some ideas!
What are some nutritious sides for a BETTER-FOR-YOU CHEESE BOARD?
**Pictured: Kirkland Signature Cheese Flight, red grapes, dried figs, baby pickles, mixed roasted nuts, and homemade whole-grain crackers.
Now that you know how to choose better-for-you ingredients for your BETTER-FOR-YOU CHEESE BOARD, you just need to assembled the goods! Don't stress over the perfect serving platter. A simple cutting board or large plate can work just fine as you really want the cheeses and accompaniments to shine.
So friends, next time you have a get-together that calls for something satisfying with a touch of extra (without actually costing a lot extra), I hope you'll remember Costco's Kirkland Signature Cheese Flight as it's the perfect foundation for a BETTER-FOR-YOU CHEESE BOARD.
You may not know that one of my professional roles that I'm very passionate about is I'm a Lifestyle Coach for the CDC's Diabetes Prevention Program (aka DPP). Diabetes is personal for me as I have (1) a family history of the disease and (2) am Asian American -- both uncontrollable factors put me at a higher risk of developing the debilitating disease.
So, in honor of November's National Diabetes Month, I wanted to give some insight into what we promote in the Diabetes Prevention Program and how you can better meal plan for Prediabetes if you have it. (Unsure if you have Prediabetes and/or are at risk of developing Type 2 Diabetes? Take this super short Prediabetes Risk Test here.)
What should I do if I'm Prediabetic?
Well, don’t let the “pre” fool you. The CDC describes Prediabetes as a "serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as Diabetes."
Prediabetes puts you at increased risk of developing Type 2 Diabetes, heart disease, and stroke. Think of Prediabetes as a fork in the road…
Can Prediabetes be cured?
Without lifestyle changes most people with Prediabetes will develop Type 2 Diabetes within five to six years! But, Prediabetes is reversible with long-term lifestyle changes! If you can lose a modest amount of weight and get more regular physical activity in your life, your risk for Type 2 Diabetes goes down.
(This what we do in the Diabetes Prevention Program. We work to help you make long-lasting healthy changes to reduce your risk of developing Type 2 Diabetes.)
What does a Prediabetes meal plan look like?
In the DPP's 2012 curriculum, one strategy they recommend to achieve healthier eating habits is by monitoring and reducing day-to-day fat intake. Why? Mainly because fat in the most calorie-dense macronutrient (compared to protein or carbohydrates) so less fat means less calories and in theory, means less weight!
Now, this isn't all you need to know about nutrition -- eating lower fat -- but it is a solid way to simplify your approach to achieving your goal of preventing Type 2 Diabetes. So, when meal planning for Prediabetes, keep this in mind...
Here are some Prediabetes-friendly meal ideas for one week!
Here's a breakdown of the lower-fat meals mentioned in this sample Prediabetes Meal Plan:
Let us know if you tried out this Prediabetes mean plan, or chose some different low-fat recipes to enjoy! Be sure to tag us @themealplanningmethod.