Hello Healthy Hub Fans!

As February, and American Heart Month, comes to a close, I wanted to take a moment to celebrate the progress we've made together in learning about and prioritizing our heart health. I've been learning and growing so much myself! This week, instead of just absorbing information, let's put that knowledge into action with a simple, sustainable plan to keep our hearts happy and healthy well beyond February.

Heart Health Check-In: How Far Have We Come?

Take a quick pause and ask yourself:

• What's one new heart-healthy habit I've adopted this month?
• What's one area where I could still use some improvement?

No judgment here – we're all on our own unique journey! To help you reflect, here's a little checklist inspired by the American Heart Association's Life's Essential:

• I've been moving my body more regularly.
• I've been making more heart-conscious food choices.
• I've been actively managing my stress levels.
• I've been prioritizing sleep.

3 Simple Habits for a Lifetime of Heart Health

Remember, the CDC says we can prevent nearly 80% of heart disease and stroke events! These aren't quick fixes, but rather small, consistent steps that add up to big rewards:

1. Move Your Body (and Enjoy It!): Aim for at least 150 minutes of moderate-intensity exercise per week. This week's challenge: Schedule in 3 x 30-minute activities you ENJOY. Dancing, brisk walking with a friend, a bike ride... make it fun!
2. Nourish with Heart-Happy Foods: Focus on filling your plate with colorful fruits and veggies, whole grains, and lean protein. Consider following proven eating patterns like the Mediterranean or DASH diet. This week's challenge: Try one new heart-healthy recipe (see below!) and aim to incorporate one extra serving of fruits or veggies into each day.
3. Find Your Calm: Chronic stress can lead to increased blood pressure. Find a stress-reducing activity that works for you. This week's challenge: Dedicate just 5 minutes each day to a calming activity, even if it's just deep breathing or listening to soothing music.

Inspiring Hearts: A Community Story

I want to share a story that truly touched me. One of our community members, let's call her Sarah, a vibrant woman in her mid 40s, reached out to me a few months ago feeling defeated. She was tired of feeling sluggish, and her doctor had gently suggested she needed to make some changes for her heart health. She admitted to relying heavily on processed foods, and fruits and vegetables were practically strangers to her plate. Sarah felt overwhelmed at the thought of a complete diet overhaul. Where would she even begin? So, we started small. I encouraged her to add just one extra serving of fruits or vegetables to her day. She began by swapping her usual mid-afternoon snack for an apple with almond butter or adding a handful of spinach to her morning smoothie. Slowly, but surely, those small changes began to snowball. She started experimenting with new recipes, discovering the joy of roasting vegetables and creating colorful salads. She found that by focusing on adding more good stuff, she naturally started craving less of the processed foods she used to rely on.

Fast forward to today: Sarah is a completely different person! She glows with energy, and she tells me she feels lighter, healthier, and more confident than she has in years. She is sleeping better, her skin has a glow. Her recent check-up showed significant improvements in her cholesterol levels and blood pressure. She's proof that even small steps, consistently taken, can lead to incredible transformations. Sarah’s journey reminds us that it’s never too late to nourish our bodies and our hearts.

Heart-Healthy Recipe of the Week: Mediterranean Quinoa Salad

This vibrant salad is packed with heart-healthy ingredients!

Ingredients:

• 1 cup quinoa
• 1 lemon
• 1 teaspoon dried oregano
• ¾ teaspoon kosher salt
• ¼ teaspoon black pepper
• ¼ cup extra virgin olive oil
• 4 scallions (white and green parts), sliced
• 2 bell peppers (red, yellow, or orange), chopped
• ½ cup pitted Kalamata olives, drained
• 1 English cucumber, chopped
• ½ cup crumbled feta cheese (optional, can be made vegan)

Instructions:

1. Rinse the quinoa well under cold running water. Cook according to package instructions.
2. While the quinoa cooks, add the juice and zest of the lemon to a serving bowl, along with the oregano, salt, and pepper. Whisk in the olive oil. Taste and adjust the seasoning to your liking.
3. Once the quinoa is tender and has finished cooking, add it to the bowl with the dressing. Stir to coat and allow the quinoa to absorb the lemon dressing. Let it cool completely before adding the vegetables.
4. While the quinoa cools, chop the vegetables, adding them to the quinoa as you go. Slice the scallions, chop the peppers, and run your knife across the olives to break them into smaller pieces. Slice the cucumber. Add to the bowl and stir.
5. Finish with feta (if using) and serve.

Looking Ahead: March Focus - Gut Health!

Next month, we'll be diving into the amazing world of gut health and how it impacts overall wellness! A happy gut can lead to a happier heart (and mind!). Stay tuned for more information and practical tips!

What's Your Biggest Heart Health Takeaway?

I'd love to hear from you! What's the biggest thing you've learned about heart health this month? Share your thoughts by replying to this email or commenting on our social media page.

Don't forget to wear red to help raise awareness of the No. 1 killer of people in the U.S., cardiovascular disease!

Remember, I am always learning and growing myself in my own health journey, and am here to support you as a humble guide. We're all in this together, and every small step counts!

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

With love and support,

Dr. Anna Crisostomo

The Health Hub Team