Hello Healthy Hub Fans!

As we move past Valentine's Day, let's keep that heart-focused energy going strong. This week, we're diving into heart-healthy habits that can make a big difference in your life. Remember, small changes can lead to significant improvements in your overall well-being.

Simple Changes for a Healthier Heart

1. Take a daily walk: Just 30 minutes of brisk walking can boost your heart health.
2. Choose stairs over elevators: This simple switch can quickly elevate your heart rate.
3. Incorporate plant-based omega-3s: Foods like walnuts and flaxseeds can reduce the risk of heart disease.
4. Stay hydrated: Aim for 64 ounces (8 cups) of water daily.
5. Prioritize sleep: Aim for 6-8 hours of quality sleep each night.

Heart-Healthy Recipe: Mediterranean Quinoa Bowl

Grocery List:

• 1 cup quinoa
• 1 can chickpeas
• 1 cucumber
• 1 pint cherry tomatoes
• 1 red onion
• 1 bag baby spinach
• 1 lemon
• Extra virgin olive oil
• Feta cheese (optional)

Instructions:

1. Cook quinoa according to package instructions.
2. While quinoa cooks, chop cucumber, tomatoes, and red onion.
3. Drain and rinse chickpeas.
4. In a large bowl, combine cooked quinoa, chopped vegetables, chickpeas, and spinach.
5. Dress with lemon juice and olive oil.
6. Optional: Sprinkle with feta cheese.

This recipe is packed with heart-healthy whole grains, vegetables, and plant-based protein.

Heart-Healthy Movement Tip

Try incorporating dance into your routine! Dancing is a fantastic form of aerobic exercise that's fun and accessible. Put on your favorite tunes and dance for 15-20 minutes to get your heart pumping.

Plant-Based Omegas: A Heart-Healthy Boost

Did you know that plant-based omega-3s, like those found in JuicePlus+, can significantly benefit your heart health? These essential fatty acids have been associated with a 10% lower risk of cardiovascular disease and a 20% reduced risk of fatal coronary heart disease.

Benefits of Plant-Based Omegas:

• Lower risk of heart disease
• Improved cholesterol levels
• Reduced inflammation
• Support for overall heart health

Learn more about the benefits of plant-based omegas here. If you want more information to how you can order your omegas or learn how you can get all your fruits, veggies, berries, and omegas altogehter, I am here to help. One of the coolest parts about JuicePlus is that when any adult orders their trio (fruits, veggies, berries) they can sponsor 1 child for free to recieve fruits and veggies too up to age 24! That's pretty incredible.

Remember, your journey to better health is unique, and every small step counts. Keep nurturing your heart with these simple habits, and you'll be amazed at how much better you'll feel. Here's to your heart health!

Share your progress in our Facebook group "Choose HEALTH & JOY"!

Stay well and keep growing,

Dr. Anna Crisostomo

The Health Hub Team