May is Women’s Health Month, but prioritizing your heart health shouldn’t be confined to a single month. Heart disease remains the leading cause of death for women in the United States, but unlike men, women often experience different symptoms and risk factors.
The good news? You have tremendous power to influence your heart health through a holistic approach that goes beyond just medication. This approach focuses on nourishing your body, nurturing your mind, and cultivating healthy habits for a strong heart and a vibrant life.
Protecting Your Heart with Nutrition:
The food you choose plays a vital role in keeping your heart healthy. A heart-healthy diet rich in fruits, vegetables, whole grains, and lean protein provides your body with the essential nutrients it needs to function optimally.
Embrace the Power of Plants: Fill your plate with a rainbow of fruits, vegetables, and whole grains. These nutrient-rich foods are packed with fiber, antioxidants, and essential vitamins that help regulate blood pressure, cholesterol, and inflammation – all key players in heart health.
Think Healthy Fats: Don’t shy away from healthy fats like those found in avocados, nuts, olive oil, and fatty fish. These fats promote satiety, improve blood vessel function, and even boost mood – a win-win for your heart and overall well-being.
Add Plant-Based Proteins: Incorporate beans, lentils, and chickpeas in your meals to add fiber and protein supporting both gut health and your heart. Avoid processed meats and opt for healthier cooking methods like baking, grilling, or steaming.
Minimize Added Sugars & Processed Foods: Processed foods often contain high amounts of added sugars, sodium, and unhealthy fats, all of which can contribute to weight gain and inflammation, putting a strain on your heart. Opt for whole, unprocessed foods whenever possible.
Nurturing Your Mind & Body
Beyond the power of your plate, a holistic approach to heart health prioritizes nurturing both your body and mind. This translates to activities that strengthen your physical well-being, promote quality sleep, and equip you with tools to manage stress effectively.
Move Your Body Regularly: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Find activities you enjoy, whether it’s dancing, swimming, brisk walking, or joining a fitness class.
Prioritize Quality Sleep: Aim for 7-8 hours of quality sleep nightly. When you’re well-rested, your body has a chance to repair and recharge, keeping your stress levels down and your heart healthy.
Manage Stress Effectively: Chronic stress can raise blood pressure and negatively impact your heart health. Find healthy ways to manage stress, such as yoga, meditation, deep breathing exercises, or spending time in nature.
Develop a Strong Social Network: Strong social connections promote emotional well-being and can even reduce the risk of heart disease. Nurture your relationships with loved ones, join a support group, or volunteer in your community.
Remember: Small changes add up to big results! Start by incorporating a few of these tips into your daily routine.
By focusing on a holistic approach to heart health, you can empower yourself to live a longer, healthier, and more vibrant life. Take charge of your well-being, nourish your heart from the inside out.
Uncertain where to start? Our registered dietitians can help you create a heart-healthy eating plan tailored to your preferences and covered by most insurance. Schedule a consultation and invest in your health.
Making informed food choices is crucial for promoting both personal health and environmental sustainability. When we consider where our food comes from and how it’s produced, we empower ourselves to make decisions that benefit not only our own well-being but also our environment.
From Farm to Table: Understanding the Journey of Your Food
Understanding the journey of your food, from farm to table and making informed food choices, while embracing sustainability, is multifaceted and intertwines personal health and environmental stewardship. Each step in this journey involves making informed food choices that prioritize both individual well-being and the planet’s vitality.
Sustainability involves practices that uphold the ecological balance of our planet, ensuring the longevity of natural resources while promoting human health. From the selection of seeds to the harvesting of crops, every decision made by farmers contributes to the sustainability of our food system.
Informed food Choices & Sustainability
As consumers, our role in the journey is equally significant. Through informed food choices, we have the power to influence the course of our food’s journey. Opting for locally sourced, organically grown produce and supporting farmers who prioritize sustainable practices are integral steps in this process.
Also, embracing sustainability in our food journey extends beyond just consumption. It involves fostering a deeper connection with the food we eat, understanding its origins, and appreciating the efforts of those involved in its production.
In essence, sustainability is a collaborative venture that emphasizes the interconnectedness of human health and environmental well-being. By making informed food choices rooted in sustainability, we not only nourish our bodies but also cultivate a healthier planet for future generations.
Why It Matters
In today’s world, the concept of sustainability has transcended beyond buzzword status; it has become a cornerstone of responsible living. But why does sustainability matter, particularly in the context of our food choices and overall health?
First and foremost, sustainability ensures the preservation of our planet’s resources for future generations. By making informed food choices that prioritize sustainability, we mitigate the depletion of natural resources such as water, soil, and energy, safeguarding the integrity of ecosystems and biodiversity.
Also, sustainability directly impacts human health. Sustainable food systems promote the consumption of nutrient-rich foods that support overall well-being. By opting for sustainably sourced fruits, vegetables, and whole grains, individuals can enhance their diets while reducing the risk of chronic diseases.
Additionally, embracing sustainability fosters social equity and economic stability. Sustainable farming practices promote fair labor conditions and support local communities, ensuring that everyone involved in the food production chain receives fair compensation and opportunities for advancement.
In reality, sustainability matters because it serves as the heartbeat of a thriving, interconnected ecosystem where informed food choices lead to improved health outcomes for individuals and the planet alike. By practicing sustainability in our daily lives, we pave the way for a brighter, more resilient future.
Understanding Sustainable Farming
Sustainable farming, a cornerstone of informed food choices, goes beyond mere cultivation practices—it’s a commitment to nurturing the land while safeguarding the health of both consumers and the environment. At its core, sustainable farming prioritizes health by promoting agricultural methods that enhance soil fertility, minimize chemical inputs, and prioritize biodiversity.
In embracing sustainability, farmers adopt techniques aimed at conserving natural resources and reducing environmental impact. These methods include crop rotation, organic fertilization, and integrated pest management, which collectively foster healthier ecosystems and resilient food systems.
Also, sustainable farming champions the principle of “food with a story.” By connecting consumers with the origins of their food, it fosters transparency and trust in the agricultural process. This transparency empowers individuals to make informed food choices aligned with their values and concerns regarding health and environmental stewardship.
From reducing carbon emissions to conserving water and preserving wildlife habitats, the benefits of sustainable farming ripple far beyond the boundaries of the farm. It represents a holistic approach to food production—one that not only feeds the world but also nurtures the planet for generations to come.
Essentially, sustainable farming embodies the ethos of responsible agriculture, where the well-being of the land, the farmer, and the consumer converge in harmony. As consumers, embracing sustainability empowers us to support agricultural practices that prioritize health and environmental vitality, paving the way for a more resilient and nourished future.
The Impact of Your Purchasing Power
As consumers, the choices we make regarding the food we purchase and consume have considerable influence. Opting for locally sourced, in-season, and sustainably grown food not only contributes to our own well-being but also minimizes our ecological footprint. Shopping at farmers’ markets or participating in community-supported agriculture (CSA) programs are excellent avenues for making such choices.
Your purchasing decisions have considerable influence on the food system, shaping both personal health and the trajectory of sustainability. By making informed food choices, you not only nourish yourself but also contribute to the broader environmental and social landscape.
Consider the Impact of Food Choices
Every item you place in your shopping cart reflects a vote for the type of food system you wish to endorse. Opting for locally sourced, in-season, and sustainably grown products not only promotes your own health but also minimizes your ecological footprint. This conscious choice supports farmers who prioritize environmental stewardship and ethical practices.
Support Sustainable Practices
Choosing products with certifications such as organic or fair trade signifies your commitment to sustainability. These labels indicate that the food was produced in a manner that respects both people and the planet. By actively seeking out these designations, you incentivize businesses to adopt more environmentally friendly and socially responsible practices.
Embrace Sustainability
Embracing a mindset of mindful consumption empowers you to make choices that align with your values. Whether it’s opting for plant-based alternatives, reducing food waste, or supporting local farmers’ markets, each decision has the potential to drive positive change. Together, our collective actions can create a more equitable and sustainable food system for future generations.
Basically, your purchasing power extends far beyond the checkout counter—it’s a catalyst for change in the realm of food production and consumption. By leveraging this power to prioritize health and sustainability, you play a vital role in shaping a brighter and more resilient future for all.
Food Choices & Food Labels
Interpreting food labels empowers us to make informed food choices. Terms like “organic,” “free-range,” or “non-GMO” offer insights into how food was cultivated or processed. Familiarizing ourselves with label terminology facilitates decision-making aligned with our values and preferences.
Navigating food labels is crucial for making informed food choices that prioritize both health and sustainability. Here’s a breakdown of key terms and what they mean:
Organic: Products labeled as organic are produced without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). Choosing organic options supports sustainability by promoting healthier soil and reducing chemical runoff into the environment.
Non-GMO: Non-GMO labels indicate that the product does not contain genetically modified ingredients. Opting for non-GMO foods supports health and helps preserve biodiversity by avoiding genetically engineered crops.
Fair Trade: Fair Trade certification ensures that products are sourced from producers who receive fair wages and work under humane conditions. Supporting Fair Trade products promotes social equity and sustainability in agricultural practices.
Grass Fed: This label indicates that animals were fed a diet primarily consisting of grass or forage. Grass-fed meat and dairy products often contain higher levels of beneficial nutrients like omega-3 fatty acids, promoting both animal welfare and human health.
Sustainable Sourced: Products labeled as sustainably sourced are harvested or produced in a manner that minimizes environmental impact and promotes long-term ecological balance. Choosing sustainably sourced foods supports health by ensuring the availability of nutritious options for future generations.
Understanding these labels empowers consumers to make informed food choices that align with their values and contribute to both personal health and global sustainability.
Key Takeaways
To sum it up, making informed food choices involves considering various factors beyond taste and convenience. By understanding the journey of food from farm to table, prioritizing sustainability, and paying attention to label information, we can contribute to both personal well-being and environmental preservation.
Let’s celebrate National Nutrition Month® by embracing choices that go beyond the dining table, nurturing our bodies, communities, and the planet at large.
Whether your goal is to improve your health through nutrition or live a more sustainable lifestyle, we are committed to supporting you in achieving your health and wellness goals. Call or book an appointment.
As a registered dietitian nutritionist, I get asked this question a lot. Many people are curious about whether transitioning to a plant-based diet can truly help with weight loss. With so much conflicting information available, it’s important to look at the science behind plant-based eating and how it impacts weight management. Let’s explore the benefits, considerations, and practical tips for adopting a plant-based diet for weight loss.
In recent years, plant-based diets have gained popularity for their numerous health benefits, including potential weight loss. But is a plant-based diet truly effective for shedding pounds? Let’s explore the science, benefits, and considerations of adopting a plant-based diet for weight loss.
The Science Behind Plant-Based Diets and Weight Loss
A plant-based diet primarily consists of fruits, vegetables, whole grains, nuts, seeds, and legumes, while reducing or eliminating animal products. Studies suggest that individuals , particularly women, who follow plant-based diets tend to have lower body mass indexes (BMIs) compared to those who consume animal-based foods. Here’s why:
Lower Caloric Density – Whole plant foods are typically lower in calories but higher in volume, which can help you feel full without consuming excess calories.
High Fiber Content – Fiber helps with digestion, promotes satiety, and reduces overall calorie intake.
Reduced Processed Foods – Many processed foods, which contribute to weight gain, are removed in a plant-based diet.
Improved Gut Health – A diet rich in plant-based foods fosters a healthy gut microbiome, which plays a role in metabolism and weight management.
Benefits of a Plant-Based Diet for Weight Loss
Increased Satiety – Foods high in fiber and water content help control hunger and prevent overeating.
Boosted Metabolism – Nutrient-dense foods improve metabolic function and fat-burning processes.
Lower Fat Intake – Plant-based diets often contain less saturated fat, which can aid in weight management.
Better Insulin Sensitivity – Improved blood sugar control reduces cravings and energy crashes.
My Plant-Based Weight Loss & Perimenopause
Transitioning to a vegan diet five years ago has been one of the best decisions for my physical & mental well-being especially during perimenopause. Since making the switch, I’ve experienced increased energy, better digestion, and have been able to balance hormones, naturally . The nutrient-dense, fiber-rich foods have helped me maintain a healthy weight, and I believe that plant-based eating has contributed to my overall wellness and resilience during this phase of life.
Considerations Before Switching to a Plant-Based Diet
While a plant-based diet can be effective for weight loss, proper meal planning is essential to ensure adequate nutrition. Additionally, not everyone may thrive on a plant-based diet due to individual differences in dietary needs and health conditions. Here are some key considerations
Ensure Sufficient Protein Intake – Include plant-based protein sources like lentils, tofu, quinoa, and chickpeas.
Watch Out for Processed Plant-Based Foods – Some vegan products can be high in calories, sugar, and unhealthy fats.
Balance Macronutrients – A healthy plant-based diet should include a mix of proteins, healthy fats, and complex carbohydrates.
Tips for Losing Weight on a Plant-Based Diet
Focus on Whole Foods – Choose unprocessed, nutrient-rich options over refined plant-based foods.
Monitor Portions – Even healthy foods can contribute to weight gain if eaten in excess.
Stay Hydrated – Drinking enough water supports metabolism and reduces cravings.
Exercise Regularly – Combining a plant-based diet with physical activity enhances weight loss results.
Keep In Mind
A plant-based diet can be an excellent choice for weight loss when done correctly. By emphasizing whole, nutrient-dense foods and maintaining a balanced approach, individuals can achieve their weight loss goals while also improving overall health. Whether you’re considering a complete transition to plant-based eating or just incorporating more plant-based meals, we can help you get started on your journey to better health. Schedule your consultation today.
Looking for a chickpea recipe that’s both quick and nutritious? Look no further than this Spicy Chickpea Wrap! Bursting with flavor and packed with plant-based protein, this satisfying meal is perfect for busy days when you need something wholesome in a hurry.
Not only are chickpeas delicious, but they’re also packed with nutrients that support your health, especially gut health. They’re a rich source of fiber, plant-based protein, and essential vitamins and minerals like iron, magnesium, and folate. Chickpeas are great for supporting digestion, managing blood sugar, and even boosting heart health.
Ingredients You’ll Need:
For the Chickpeas:
1 can chickpeas (rinsed and drained)
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp chili powder
(Optional) 1/2 tsp Old Bay Seasoning
For the Wrap:
1 whole-grain tortilla
2-3 leaves of crisp lettuce
1/4 cucumber, sliced
1/2 avocado, sliced
Homemade thousand island dressing or use your favorite sauce
Optional Add-Ons:
Fresh herbs like cilantro or parsley for garnish
A squeeze of fresh lemon juice for extra zest
Step 1: Prepare Your Chickpeas
Rinse and drain canned chickpeas, then toss them with your favorite spices. You can use:
A blend of cumin, paprika, and chili powder for a spicy kick
Or keep it simple with a pre-made spice mix like Old Bay Seasoning
These spices not only add bold flavor but also complement the natural benefits of chickpeas, making this dish both delicious and nutritious.
Step 2: Assemble Your Wrap
Start with a whole-grain tortilla as the base and layer it with:
Crisp lettuce leaves (for added crunch and hydration)
Sliced cucumbers (rich in antioxidants)
Ripe avocado slices (a great source of healthy fats)
Your seasoned chickpeas
A drizzle of creamy tahini dressing or homemade dressing
Step 3: Roll It Up
Fold in the sides of your tortilla, then roll it tightly from the bottom.
Want a warm wrap? Place it on a hot cast iron griddle and press for a few minutes on each side until lightly toasted. This keeps everything in place and adds a satisfying crispness.
Step 4: Enjoy!
Your Spicy Chickpea Wrap is ready to enjoy. Whether you’re packing it for lunch or having it for dinner, every bite is bursting with bold flavors and nutritious goodness.
Health Benefits of Chickpeas
Why are chickpeas a superfood?
Rich in Fiber: Promotes healthy digestion and helps keep you full longer and promotes a healthy gut microbiome.
Plant-Based Protein: Supports muscle health and provides energy for busy days.
Heart-Healthy Nutrients: Contains magnesium and potassium, which help maintain healthy blood pressure levels.
Blood Sugar Control: Chickpeas have a low glycemic index, making them a great choice for managing blood sugar.
By incorporating chickpeas into your diet, you’re not only enjoying a tasty meal but also supporting your overall health.
With its bold flavors, nutritious ingredients, and quick preparation, the Spicy Chickpea Wrap is a must-try for anyone looking for a healthy, plant-based meal. Whether you’re packing it for lunch or enjoying it fresh off the griddle, it’s a delicious way to fuel your body and satisfy your taste buds.
Spicy Chickpea Wrap Recipe
Julie Pace, RDN
20 minute Chickpea Wraps made with simple, nutrient rich ingredients. Seasoned with Old Bay and filled with crunchy vegetables and a delicious homemade thousand island dressing. They're so easy to make and so delicious.
Preheat oven to 350 degrees. Line small baking pan with parchment paper. (Optional) You can skip the oven and sprinkle Old Bay Seasoning on rinsed chickpeas.
Add chickpeas to a small bowl, add 1 Tbsp avocado oil, add in Old Bay Seasoning. Toss chickpeas in mixture to coat. Spread chickpeas on baking pan and heat in oven for 10 minutes.
While chickpeas are roasting, make thousand island dressing. See notes for link to the recipe. Optional (can use your favorite ready made dressing to save time)
Remove chickpeas from oven.
Lay tortilla flat on plate. Add lettuce, chickpeas, cucumber, avocado, red onion, and red bell pepper. Top with 1-2 tbsp of vegan thousand island dressing. Fold and grill in a grill pan on each side until desired crispness.
Are you looking for a fast, flavorful, and nutrient-packed dinner idea? This Vegan Asian stir-fry recipe is the perfect choice! Packed with crisp, colorful vegetables, tender noodles, and a savory sauce, this quick and easy dish delivers restaurant-quality flavor at a fraction of the cost.
Plus, it’s customizable to fit your dietary preferences, making it a go-to recipe for busy weeknights or casual gatherings.
Ingredients For The Asian Stir Fry Recipe
Rice Noodles, Zoodles (Zucchini Noodles), or Soba Noodles: Choose your favorite! Rice noodles are gluten-free and tender, zoodles add a low-carb option, and soba noodles bring a nutty flavor and are rich in protein.
Broccoli Florets
Red Bell Pepper:
Red Onions (Optional)
Green Onions
Garlic.
Edamame (or your favorite protein):
White Button Mushrooms
Low-SodiumSoy Sauce
Fresh Ginger
Cornstarch
Sesame Oil
Maple Syrup
Organic Light Brown Sugar
Why You’ll Love This Vegan Asian Stir Fry Recipe
Quick and Easy: Ready in just 20 minutes, making it perfect for busy schedules.
Healthy and Nutritious: A colorful medley of vegetables and noodles provides a balanced meal.
Customizable: Swap out vegetables, protein, or noodles to match your taste or dietary needs.
Instructions
1. Prepare the Sauce: In a small bowl, whisk together soy sauce, fresh ginger, cornstarch, sesame oil, maple syrup, and light brown sugar until smooth. Set aside.
2. Cook the Noodles:
Rice Noodles: Prepare according to package instructions. Drain and set aside.
Zoodles: Spiralize fresh zucchini or use pre-spiralized zoodles. No cooking needed—just toss them into the stir-fry at the end to warm through.
Soba Noodles: Cook according to package instructions, rinse under cold water, and drain.
3. Sauté the Vegetables: Heat a wok or large skillet over medium-high heat. Add a splash of sesame oil, then sauté garlic and ginger until fragrant. Add broccoli, red bell pepper, red onions (if using), and mushrooms. Cook for 3–5 minutes, stirring frequently, until vegetables are tender-crisp.
4. Add Protein: Toss in edamame (or your chosen protein) and cook for another 2 minutes.
5. Combine Ingredients: Reduce heat to medium. Add your cooked noodles or zoodles to the pan, followed by the prepared sauce. Toss everything together until evenly coated and heated through.
6. Garnish and Serve: Sprinkle with chopped green onions and serve hot.
Health Benefits of Key Ingredients
Edamame: A fantastic plant-based protein source, edamame is packed with fiber, folate, and vitamin K. It supports heart health and hormone balance, aids in digestion, and keeps you feeling full and satisfied.
White Button Mushrooms: These mushrooms are low in calories but high in selenium, which boosts the immune system, and ergothioneine, a powerful antioxidant that helps reduce inflammation and oxidative stress.
Broccoli: Packed with fiber, it aids digestion and supports heart health.
Ginger: Promotes digestion and helps reduce inflammation, making this dish not just tasty but also soothing for the stomach.
Red Bell Pepper: A vibrant source of antioxidants, it adds both crunch and nutrition.
Tips for Customization
Vegetables: Swap in zucchini, snap peas, carrots, or bok choy for a fresh twist.
Protein: Try tofu or your choice of lean protein.
Heat Level: Add chili flakes or sriracha for a spicy kick.
This Asian stir-fry recipe is your ticket to a healthy, flavorful, and satisfying vegan meal. Whether you’re cooking for family, friends, or just yourself, it’s a dish you’ll keep coming back to.
Asian Stir Fry
Julie Pace, RDN
Try this delicious Asian stir fry recipe for a quick and easy vegan lunch or dinner. It's packed with colorful, fresh, nutrient rich vegetables and protein-rich edamame making it a nourishing and satisfying meal.
In a wok or skillet, heat sesame oil. Add in broccoli, red bell pepper, green onions, garlic, mushrooms, and red onion. Stir fry for about 5 minutes or until tender.
While vegetables are cooking, cook the noodles and edamame according to package directions. Then set aside.
Sauce
In a medium saucepan whisk together water, sesame oil, brown sugar, soy sauce, maple syrup, ginger and garlic.
In a small bowl, whisk together cornstarch and cold water then set aside.
Bring ingredients in saucepan to a boil then simmer.
Add in the cornstarch/water mixture, whisk slowly and continuously to combine. Let simmer until sauce starts to thicken.
Remove from heat when desired thickness is reached. Set aside.
Combine the cooked noodles and edamame to skillet with vegetables. Pour over sauce and toss well until evenly coated.
Plate and enjoy!
Keyword asian stir fry, noodles, Quick and Easy, vegan
