28/6/2020

June 28th, 2020

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Short of breath?
Feeling chest pains and tightness?
Could these be signs of heart problems?
Heart disease, also known as Cardiovascular disease (CVD), generally refers to conditions that involve narrowed or blocked blood vessels that can lead to heart attacks, chest pain (angina) and strokes.
Other heart conditions, such as those that affect your heart's muscle, valves or rhythm, are also considered forms of heart disease. Heart disease is one of the country’s major health concerns and a leading cause of premature deaths. But many forms of heart disease can be prevented and treated with healthy lifestyle choices and natural herbal alternatives.
As part of a heart-healthy eating plan, your doctor or nutritionist may suggest drinking some herbal teas — and with good reason. Yes, daily consumption some herbal teas can promotes the well-being of your heart and entire circulatory health, and can become a reason for long life.

7 Teas That Can Help or Harm Your Heart

Green Tea

Health Benefits of Green TeaBy Paula Spencer Scott
FROM THE WEBMD ARCHIVES
Green tea is so good for you that it's even got some researchers raving.
"It's the healthiest thing I can think of to drink," says Christopher Ochner, PhD. He's a research scientist in nutrition at the Icahn School of Medicine at Mount Sinai Hospital.
Of course, no one food will protect you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and eating a healthy diet.
Green tea’s biggest benefit? "It's all about the catechin content," says Beth Reardon, RD, a Boston nutritionist. Catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins.
What the Research ShowsGreen tea has been shown to improve blood flow and lower cholesterol. A 2013 review of many studies found green tea helped prevent a range of heart-related issues, from high blood pressure to congestive heart failure.

What’s good for the heart is usually good for the brain; your brain needs healthy blood vessels, too. In one Swiss study, MRIs revealed that people who drank green tea had greater activity in the working-memory area of their brains. Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer's disease.
Green tea seems to help keep blood sugar stable in people with diabetes. Because catechins lower cholesterol and blood pressure, they can help protect against the damage a high-fat diet can cause, Ochner says.
What About Weight Loss?Sorry, but no drink or food melts the pounds off. While some evidence suggests that the active ingredient in green tea, EGCG, may help you drop a few pounds, other studies show no effect.
But green tea is a smart swap for sugary drinks.
"All things being equal, if you sub 1-2 cups of green tea for one can of soda, over the next year you'd save over 50,000 calories," Ochner says. That's more than 15 pounds. Just don’t swamp it with honey or sugar!

Relaxing RitualSipping tea helps you slow down and relax, Reardon says. A natural chemical called theanine found in green tea can provide a calming effect.
But perhaps the biggest benefit, which you get right away, is just taking a tea break. Here’s how to make your next cup:

Don't add green tea to boiling water. It's bad for catechins, those healthy chemicals, in the tea. Better: 160-170 degree water.
Add lemon. Vitamin C makes the catechins a easier to absorb. Dairy, on the other hand, makes it harder to absorb them.
Nutrient levels in green tea can vary. Pricier teas usually have more, and canned green-tea drinks generally have less.

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16/5/2020

25 Healthy and Delicious Soup Recipes On A Budget

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25 Healthy and Delicious Soup Recipes On A Budget

Table of Contents
1. Introduction
2. Healthy Creamy Cauliflower and Onion Soup
3. Simply Amazing Creamy Broccoli and Spinach Soup
4. Cheesy Ravioli & Vegetable Soup
5. Seasoned Vegetarian Bean and Barley Vegetable Soup
6. Hearty Sweet Potato Soup
7. Low-Fat Herbed Vegetarian Zucchini and Cheddar Soup
8. Decadent Creamy Corn Soup with Fresh Cheese and Cilantro
9. "Skinny" and Oh So Creamy Mushroom Soup
10. Savory Greek Tofu Lemon Rice Soup
11. Broccoli, Potato, and Cheddar Cheese Soup
12. Delicious Vegan Ginger and Carrot Soup
13. Quick, Easy, and So Delicious Cream of Zucchini Soup
14. Low-Fat Vegan and Gluten-Free Corn Soup
15. Delicious and Creamy Tomato Soup
16. Creamy Ginger, Parsnip, and Sweet Potato Soup
17. Sweet Potato and Peanut Bisque Soup
18. Creamy Radish Soup
19. Quick and Easy French Onion Soup
20. Healthy and Delicious Quinoa and Kale Soup
21. Yellow Split Pea Soup with Potatoes, Saffron, and Crispy Croutons
22. Healthy and Energizing Kale Soup with Herbs
23. Creamy Asparagus Soup
24. Healthy Curried Coconut Corn Bisque Soup
25. Delicious Vegan Thai Coconut Vegetable Soup
26. Low-Calorie and Gluten-Free Vegetarian Lentil Soup
27. In Closing

1. Introduction

Well, let me first say, thank you so much for choosing my blog to read!

Eating healthy is a lifestyle and these special soup recipes are a delicious way to stay healthy and provide your body with necessary nutrients, vitamins, and minerals. A big reason why so many people don't eat healthier meals is because they think that they can't afford the ingredients or that it is too hard to prepare healthy meals. But that is not true. This book has been created to help you and contains 25 healthy soup recipes that are easy to make, cost less than €1.50 per serving, and taste fantastic!
Without further delay, allow me to introduce you to what you got this book for....THE SOUP RECIPES!!!

2. Healthy Creamy Cauliflower and Onion Soup

Ingredients:

1 tbsp butter
1 tbsp unbleached or all-purpose flour
1 medium head cauliflower- chopped
1/2 cup chopped onions
4 cups fat free chicken broth or vegetable broth
salt and pepper to taste

Preparation:

In a medium saucepan, melt the butter on low heat.
Add the flour and stir about 2 minutes.
Add the chicken broth, onions and cauliflower and set heat to medium. Bring to a boil, then cover and simmer over medium-low heat until vegetables are tender (about 20 minutes.)
Puree with an immersion blender until smooth. Season with salt and pepper.

3. Simply Amazing Creamy Broccoli and Spinach Soup

Ingredients:

2 leeks, chopped
4 tablespoons unsalted butter
kosher salt
black pepper
6 cups low-sodium vegetable broth
1 bunch broccoli, chopped
1 small russet potato, peeled and chopped
5 ounces spinach sour cream.

Preparation:

Cook the leeks in the butter with ¾ teaspoon salt and ¼ teaspoon pepper in a large pot over medium-high heat, stirring occasionally, until softened, 4 to 6 minutes. Add the vegetable broth, broccoli, and potato.
Simmer until tender, 18 to 22 minutes.
Stir in the spinach until wilted.
Transfer the mixture to a blender and puree until smooth.
Top with the sour cream and black pepper to taste before serving.

4. Cheesy Ravioli & Vegetable Soup

Ingredients:

1 tablespoon extra-virgin olive oil
2 cups frozen bell pepper and onion mix, thawed and diced
2 cloves garlic, minced
1/4 teaspoon crushed red pepper, or to taste (optional)
1 28-ounce can crush tomatoes, preferably fire-roasted
1 15-ounce can vegetable broth or reduced-sodium chicken broth
1 1/2 cups hot water
1 teaspoon dried basil or marjoram
1 6- to 9-ounce package fresh or frozen whole grain cheese ravioli
2 cups diced zucchini, (about 2 medium)
Freshly ground pepper to taste

Preparation:

Heat oil in a large saucepan or Dutch oven over medium heat.
Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram);bring to a rolling boil over high heat.
Add ravioli and cook for 3 minutes less than the package directions.
Add zucchini; return to a boil.
Cook until the zucchini is crisp-tender, about 3 minutes.
Season with pepper.

5. Seasoned Vegetarian Bean and Barley Vegetable Soup

Ingredients:

1/2 onion, diced
2 ribs celery, diced
2 carrots, diced
any other vegetables desired, 1/2 cup each
2 tbsp oil or margarine
8 cups water or vegetable broth
1 cup pearled barley, uncooked
1 cup pinto or white beans, cooked or canned
1/3 cup tomato paste or crushed tomatoes
1/4 tsp salt
1/2 tsp pepper
1/4 tsp celery salt (optional)
1/2 tsp basil
1/2 tsp oregano or Italian spice mix
1/2 tsp thyme
1 tsp onion powder (optional)
2 large bay leaves

Preparation:

In a large soup pot, Saute the onions, celery, carrots, and any other vegetables for 3-5 minutes. Add vegetable broth or water and all other ingredients and bring to a simmer, then reduce heat to medium low.
Allow to simmer for at least an hour, stirring occasionally, until barley is soft and somewhat fluffy.
Add more spices to taste and enjoy!

6. Hearty Sweet Potato Soup

Ingredients:

6 large sweet potatoes, peeled and chopped in similarly sized pieces
1 large onion, roughly chopped
3 ribs of celery, roughly chopped
2 teaspoons poultry seasoning
1-quart chicken or vegetable stock
1-quart water, or enough additional water to just cover vegetables
2 cups milk or cream

Preparation:

Add all chopped vegetables, poultry seasoning, and stock to a large soup pot.
Add just enough water until all vegetables are just covered.
Add a little more water to cover the vegetables.
Boil until vegetables are very tender. Use an immersion blender to puree the soup
or put the vegetables and stock in a standing blender and puree in batches.
Add milk or cream and heat through

Low-Fat Herbed Vegetarian Zucchini and Cheddar Soup

Ingredients:

3 cups vegetable broth
3 medium sized zucchinis, cut into 1-inch pieces
1 tablespoon chopped fresh or dried tarragon or dill
3/4 cup shredded reduced-fat Cheddar cheese
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation:

Place broth, zucchini and tarragon or dill in a medium saucepan bring to a boil over high heat.
Reduce to a simmer and cook, uncovered, until the zucchini is tender for 7 to 10 minutes. Puree in a blender in batches if necessary, until smooth. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated.
Remove from heat and season with salt and pepper.
Serve hot or chilled.

8. Decadent Creamy Corn Soup with Fresh Cheese and Cilantro

Ingredients:

1/2 teaspoon olive oil
1/3 cup chopped scallions
1 garlic clove, chopped
3 1/2 cups fresh corn kernels, cut from the cob (from 5-6 medium)
1 (6 oz) russet potato, peeled and diced
5 cups 1% milk
1 chicken bouillon cube or vegetable stock
2 tablespoons chopped fresh cilantro, divided
1/4 cup reduced fat sour cream
salt and fresh pepper, to taste

Preparation:

Heat a medium heavy pot on medium heat. Add oil and sauté scallions and garlic for 1 minute. Add the corn, potatoes, milk, bouillon, and 1 tablespoon of cilantro in a large pot and bring to a boil. Reduce heat to medium-low, cover and simmer for approximately 30 to 35 minutes or until the corn is tender, stirring occasionally.
Remove from heat and reserve 6 tablespoons of the corn kernels for topping. Add sour cream to the soup and purée in the blender in two batches, return mixture to the pot.
Add salt and pepper to taste and heat over low heat 2-3 minutes, stirring occasionally.
Pour into 6 bowls and garnish each bowl with 1 tablespoon each of corn kernels and cheese.
Top with fresh cilantro.

9. "Skinny" and Oh So Creamy Mushroom Soup

Ingredients:

3 tbsp flour
4 cups water
2 chicken bouillon cubes
5 oz shiitake mushrooms, sliced
8 oz baby bella, sliced
1 celery stalk
1 tbsp light butter (optional)

Preparation:

Place cold water and flour in a blender and blend until smooth pour into a medium pot and set heat to medium.
Add celery, mushrooms, chicken bouillon and butter and bring to a boil.
Cover and simmer until vegetables are soft, about 20 minutes.
Remove celery and a cup of soup and place in a blender, blend until smooth,then return it to the pot and simmer for a few minutes.
Enjoy!

10. Savory Greek Tofu Lemon Rice Soup

Ingredients:

4 cups reduced-sodium chicken broth
1/3 cup white rice
1 12-ounce package silken tofu, (about 1 1/2 cups)
1 tablespoon extra-virgin olive oil
1/4 teaspoon turmeric
1/4 cup lemon juice
2 tablespoons chopped fresh dill
1/4 teaspoon freshly ground pepper

Preparation:

Bring broth and rice to a boil in a large saucepan.
Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.
Carefully transfer 2 cups of the rice mixture to a blender.
Add tofu, oil and turmeric, process until smooth.
Mixture will be hot. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat thoroughly.

11. Broccoli, Potato, and Cheddar Cheese Soup

Ingredients:

1 small onion, chopped
1 carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 tbsp butter
2 tbsp flour
2 1/2 cups fat free chicken broth (or vegetable broth)
1 cup fat free milk
2 medium potatoes, peeled and diced small
salt and fresh pepper
2 heads or 4 cups of broccoli florets, chopped into small pieces
1-1/2 cups 2% shredded sharp cheddar
2 slices low fat cheese
1 tbsp Parmesan cheese

Preparation:

Chop onion, carrot, celery, garlic in a chopper or mini food processor in a large soup pot, melt butter.
Add chopped vegetables and sauté on low heat until soft, about 5 minutes.
Add flour, salt and pepper to the pot and stir until smooth.
Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes. Add broccoli florets, Parmesan cheese, and stir well.
Add salt and pepper to taste.
Cook uncovered until broccoli is cooked for about 5 minutes.
Add cheddar and American cheese, stir well, and remove from heat.
Using an immersion blender and quickly blend part of the soup for a few seconds. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli and place it in a standing blender, then add it back to the soup. This helps thicken it a little.

12. Delicious Vegan Ginger and Carrot Soup

Ingredients:

3 tbsp olive oil
1/2 yellow onion, diced
1/4 cup fresh ginger, minced
4 cups chopped and peeled carrots
3 cups vegetable broth
1 1/2 cups orange juice
dash of nutmeg
salt and pepper to taste

Preparation:

In a large pot, saute onions and ginger in olive oil until soft, about 3-5 minutes.
Add carrots and vegetable broth and reduce heat to medium.
Allow to simmer for about 40 minutes, or until carrots are soft.
Add orange juice and stir well. Working in small batches and using a food processor or blender, process soup until smooth.
Return to pot or serving bowl and add nutmeg, salt and pepper, stirring well.
Serve with a dollop of yogurt or sour cream if desired.
Enjoy!

13. Quick, Easy, and So Delicious Cream of Zucchini Soup

Ingredients:

1/2 small onion, quartered
2 cloves garlic
3 medium zucchinis, skin on cut in large chunks
32 oz reduced sodium chicken broth or vegetable broth
2 tbsp reduced fat sour cream
kosher salt and black pepper to taste
fresh grated Parmesan cheese if desired for topping (optional)

Preparation:

Combine chicken broth, onion, garlic and zucchini in a large pot over medium heat and bring to a boil.
Lower heat, cover, and simmer until tender, about 20 minutes.
Remove from heat and puree with an immersion blender, add the sour cream and puree again until smooth.
Add salt and pepper to taste. Serve hot.

14. Low-Fat Vegan and Gluten-Free Corn Soup

Ingredients:

6 ears of sweet corn
1 onion, diced
1 quart of water
2 ounces of olive oil
Salt to taste

Preparation:

First, make corn stock. After cutting the kernels from the cob and setting them aside, submerge the cobs in one quart of water in a stock pot and boil it for 30 minutes.
Strain and reserve the corn stock. Toss the cobs. At this point you’ll want to measure the amount of corn stock and the amount of corn kernels. Use roughly a 1:1 ratio for the next amount.
If you have extra stock, only use what you need. Sweat the onion in the olive oil. Add corn kernels and sweat, stirring occasionally.
Now slowly add the reserved corn stock.
When the kernels are soft and fully cooked, add everything to a blender and puree thoroughly.
Strain through a fine mesh strainer for a very smooth texture.

15. Delicious and Creamy Tomato Soup

Ingredients:

2 tablespoons of olive oil
1 onion- chopped
1 clove garlic- chopped
2 tablespoons all-purpose flour
1 28-oz. can crush tomatoes, with juice
1 1/2 cups low-sodium chicken broth or vegetable broth
1/2 cup heavy cream, warmed
Salt and pepper to taste

Preparation:

Warm oil in a large saucepan over medium-high heat.
Add onion and cook, stirring often, until softened, 3 to 5 minutes.
Add garlic and cook until slightly softened and fragrant, about 1 minute.
Stir in flour to blend, about 1 minute. Add tomatoes with juice and broth to
saucepan increase heat to high and bring to a boil.
Stir or whisk constantly until slightly thickened, about 3 minutes.
Working in batches, carefully transfer soup to a blender and puree until smooth.
Pour into a bowl until all soup is pureed.
Return soup to saucepan, stir in cream, and cook over low heat for 3 to 5 minutes,
until heated through. Do not boil.
Season with salt and pepper.
Serve hot.

16. Creamy Ginger, Parsnip, and Sweet Potato Soup

Ingredients:

2 lbs. of parsnips
1 sweet potato
1 chopped onion
1 (2-inch) piece peeled fresh ginger
1-quart vegetable broth
1 cup heavy cream
1/2 teaspoon kosher salt
1 cup chopped toasted walnuts
1/4 cup minced chives

Preparation:

Peel 2 lb. parsnips and 1 sweet potato and cut into 1-inch pieces.
Bring parsnips, sweet potato, 1 chopped onion, 1 (2-inch) piece peeled fresh ginger and 1-quart chicken broth to a boil. Simmer for 25 minutes.
Blend half of mixture with 1 cup heavy cream. Transfer to a bowl.
Blend remaining mixture with 1 cup water. In a saucepan, combine pureed mixtures. stir in 1/2 cup water and 1/2 tsp. kosher salt.
Season with black pepper; warm over medium heat.
Sprinkle with 1 cup chopped toasted walnuts and 1/4 cup minced chives.

17. Sweet Potato and Peanut Bisque Soup

Ingredients:

2 large sweet potatoes (10-12 ounces each)
1 tablespoon canola oil
1 small yellow onion, chopped
1 large clove garlic, minced
3 cups reduced-sodium tomato-vegetable juice blend or tomato juice
1 4-ounce can dice green chilies, preferably hot, drained
2 teaspoons minced fresh ginger
1 teaspoon ground allspice
1 15-ounce can vegetable broth
1/2 cup smooth natural peanut butter
Freshly ground pepper to taste
Chopped fresh cilantro leaves for garnish

Preparations:

Prick sweet potatoes in several places with a fork.
Microwave on High until just cooked through, 7 to 10 minutes.
Set aside to cool. Meanwhile, heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes. Add garlic and cook, stirring, for 1 minute more.
Stir in juice, green chilies, ginger and allspice.
Adjust the heat so the mixture boils gently; cook for 10 minutes.
Meanwhile, peel the sweet potatoes and chop into bite-size pieces.
Add half to the pot. Place the other half in a food processor or blender along with broth and peanut butter. Puree until completely smooth.
Add the puree to the pot and stir well to combine.
Thin the bisque with water, if desired.
Season with pepper. Heat until hot.
Garnish with cilantro, if desired.

18. Creamy Radish Soup

ingredient:

2 tablespoons extra-virgin olive oil
2 cups sliced radishes (from 2 bunches), divided
1/2 cup chopped onion
1 medium Yukon Gold potato (about 8 ounces), peeled and cut into 1-inch cubes
2 cups low-fat milk
1/2 teaspoon salt
1/4-1/2 teaspoon white or black pepper
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh radish greens or parsley

Preparation:

Heat oil in a large saucepan over medium-high heat.
Add 1 3/4 cups radishes and onion and cook, stirring frequently, until the onions are beginning to brown and the radishes are translucent, about 5 minutes. Add potato, milk, salt, and pepper to taste.
Bring to a boil, stirring occasionally. Reduce heat to a simmer, cover and cook, stirring occasionally, until the potato is tender, about 5 minutes more. Working in batches, puree the mixture in a blender (or in the pan with an immersion blender) until smooth. (Use caution when pureeing hot liquids.)
Slice the remaining 1/4 cup radishes into matchsticks.
Serve each portion of soup topped with 1 tablespoon sour cream, some radish matchsticks, and a sprinkling of radish greens (or parsley).

19. Quick and Easy French Onion Soup

Ingredients:

1 tablespoon extra-virgin olive oil
2 large sweet onions, sliced
2 cups chopped spring onions or leeks (white and light green parts only)
2 tablespoons chopped garlic
1 teaspoon chopped fresh thyme
1/4 cup dry sherry
1/2 teaspoon freshly ground pepper
3 14-ounce cans reduced-sodium beef broth
1 15-ounce can chickpeas, rinsed
1/4 cup minced fresh chives, or scallions
6 slices whole-wheat country bread
1 cup shredded Gruyere cheese

Preparation:

Heat oil in a large saucepan over medium-high heat.
Add sweet onions and stir to coat.
Cover, reduce heat to medium and cook, stirring often, until softenedm and starting to brown, 6 to 8 minutes.
Add spring onions (or leeks), garlic and thyme and cook uncovered, stirring often, until starting to soften, 3 to 4 minutes.
Stir in sherry and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes.
Stir in broth and chickpeas and bring to a boil.
Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes.
Remove from the heat and stir in chives (or scallions).
Meanwhile, toast bread and divide it among 6 bowls: top with cheese.
Ladle the soup over the bread and cheese and serve immediately.

20. Healthy and Delicious Quinoa and Kale Soup

Ingredients:

1 Tbsp. olive oil
1 cup onion, diced
4 large cloves garlic, minced
2-900 ml vegetable or chicken stock
1- 14 oz. can dice tomatoes
1 tsp. rubbed Dalmatian sage
1 tsp. thyme
1-14 oz. can white beans, drained and rinsed
4 cups chopped Kale
1 cup cooked Quinoa
Salt and pepper to taste

Preparation:

Heat the olive oil in a large pot and saute the onion and garlic until translucent.
Add the chicken stock, tomatoes, sage, thyme and salt and pepper.
Simmer for 20 minutes. Add the white beans and kale and simmer for 5 minutes.
Add the cooked Quinoa and heat thoroughly.
Add seasoning and serve.

21. Yellow Split Pea Soup with Potatoes, Saffron, and Crispy Croutons

Ingredients:

Dry yellow split peas- 250 grams
3 medium potatoes, cubed
1 onion, quartered
1 carrot, sliced
1 cup chopped celery root
2 tbsp. butter or olive oil
Pinch of turmeric
whole grain croutons (optional)
saffron (optional) for garnish
sour cream (optional)
parsley (optional) for garnish
Sea salt and white pepper, to taste.

Preparation:

Put the peas in a pot, cover with water, and let it boil for about 40-50 minutes.
Replace the water in the pot with fresh water after half an hour.
After 49 minutes, add cubed potatoes, sliced carrot, celery, onion, salt, and pepper.
Boil for another 20 minutes. Add more water if needed.
Remove from heat and add olive oil or butter and turmeric. Stir well.
Use a standing blender or immersion blender and blend ingredients until the soup is smooth.
Garnish with saffron, parsley, sour cream, or croutons.

22. Healthy and Energizing Kale Soup with Herbs

Ingredients:

1 medium onion, chopped
4 cloves garlic, chopped
5 cups chicken or vegetable broth
1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
1 cup diced celery
2 red potatoes, diced into 1/2-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
Add salt and pepper to taste

Preparations:

Chop garlic and onions and let sit for 5 minutes to bring out their health benefits.
Heat 1 tablespoon of broth in a medium soup pot.
Saute onion in broth over medium heat for about 5 minutes.
Stir frequently. Add garlic and continue to saute for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil, reduce heat to a simmer and continue to cook for another 5 minutes.
Add potatoes and cook until tender for about 15 more minutes.
Add kale and rest of ingredients and cook another 5 minutes.
Simmer for a longer time and add more broth for more flavor and richness.

23. Creamy Asparagus Soup

Ingredients:

1 14-ounce can reduced-sodium chicken broth
1/4 cup water
1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes
1 medium shallot, thinly sliced
1 clove garlic, thinly sliced
1/2 teaspoon dried thyme
1/2 teaspoon dried savory, or marjoram leaves
1/8 teaspoon salt
12 ounces asparagus, woody ends removed, sliced into 1-inch pieces
Freshly ground pepper, to taste

Preparation:

Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan.
Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes.
Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.
Pour the soup into a large blender or food processor, puree until smooth, scraping down the sides if necessary.
Season with pepper.

24. Healthy Curried Coconut Corn Bisque Soup

Ingredients:

2 teaspoons canola oil
1 cup fresh or frozen chopped onions
1 tablespoon curry powder
1/2 teaspoon hot sauce to taste
1/4 teaspoon salt to taste
1/4 teaspoon freshly ground pepper
2 16-ounce packages frozen corn or 3 10-ounce boxes
2 cups reduced-sodium chicken broth
2 cups water
1 cup lite Coconut milk

Preparations:

Heat oil in a large saucepan over medium-high heat.
Add onions and cook, stirring occasionally, until soft, about 3 minutes.
Add curry powder, hot sauce, salt, and pepper and stir to coat the onions.
Stir in corn, broth, and water; increase the heat to high and bring the mixture to a boil. Remove from the heat and puree in a blender or food processor into a homogeneous mixture that still has some texture.
Pour the soup into a clean pot, add coconut milk and heat thoroughly.
Serve hot or cold.

25. Delicious Vegan Thai Coconut Vegetable Soup

Ingredients:

1 onion, diced
2 red bell peppers, diced
3 cloves garlic, minced
1 carrot, sliced
1 can chickpeas (optional)
4 tbsp olive oil
1/2 tsp cumin
1/2 tsp coriander
1/4 tsp cayenne
2 1/2 cups diced tomatoes
1 cup coconut milk
1 cup peanut butter
1/2 cup vegetable broth
juice from 3 limes
1 tsp salt
1/2 cup fresh chopped basil or cilantro

Preparation:

Saute the onion, peppers, and garlic in olive oil in a large pot until onions
are soft, about 3-5 minutes. Add the remaining ingredients, except for the basil
and bring to a simmer. Allow to cook over low heat for one hour.
Transfer half of the soup to a blender and puree until smooth,
then return to the pot. Add basil or cilantro.
Enjoy!

26. Low-Calorie and Gluten-Free Vegetarian Lentil Soup

Ingredients:

1 tsp vegetable oil
1 onion, diced
1 carrot sliced
4 cups vegetable broth
1 cup dry lentils
1/4 tsp pepper
1/4 tsp dried thyme
2 bay leaves
dash of salt
1 tbsp lemon juice

Preparation:

In a large pot, saute the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, pepper, thyme, bay leaves and salt. Reduce heat to a simmer.
Cover and cook until lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving. Makes 4 servings of lentil soup.
Enjoy!

In Closing

I just wanted to say thank you again for checking out my blog. I truly hope that you enjoy these soup recipes and more importantly, I hope that all of the recipes will help you eat healthier, increase your energy, save you money, and live a very healthy lifestyle.

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4/5/2020

How can I lose stomach fat without doing sits ups?

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Read Now

To this day, it remains difficult to judge how much visceral fat you may have. Bulging belly and a large waist (more than 35 inches for females and more than 40 inches for males) are two indicators that you may have an excess amount of visceral fat.

There are two mode of exercise that can be beneficial in losing belly fat: cardiovascular exercise and strength training. In saying that, one will only obtain a flat stomach if they combine cardiovascular exercise and strength training to remove the fat. However, it is crucial that the role of nutrition must not be undervalued.

Luckily, there are scientific proven strategies you can follow that will assist to decrease visceral fat such as consuming less carbohydrates, added sugar, cut down on junk food. Eat organic foods, it keeps you feeling full longer. In addition, it will help you to avoid eating pesticides, herbicides which can mimic hormones that in fact add to body fat. For instance, try to avoid processed foods and foods that are packaged in cans or plastic in addition, to increasing your protein intake and participating in more aerobic exercise. Remember to buy local when possible; or perhaps even better, grow your own and combine food choice with regular exercise for best results. Therefore, trying a few of these strategies, you can lose visceral fat and enhance your health. For instance, “A workout a day keeps belly fat away” and “an apple a day keeps the doctor away. However, sustaining appropriate hydration is one of the easiest – yet habitually most ignored – behaviours to remain healthy. Did you know that drinking water helps to removes toxins, prevents arthritis, fight infection, promotes a healthy heart, lose weight by boosting ones metabolism by 25%-30%, and has been shown to raises ones energy levels. Likewise, drinking water before meals can assist to reduce the amount, we consume which in turn can help us lose weight.

Here is a delicious, cooling and revitalising detox recipe without adding extra calories and sugar.

This recipe containing cucumber makes it a rich of manganese, vitamin C, B-5, K, potassium and an assortment of flavoured antioxidants that are great for skin health. Similar, lemon water is known to reduce one’s appetite and assist you to feeling full longer, whereas mint is good for digestive aid, and with nausea and headaches.

To sum up, eat whole, drink water, stay active & be healthy.

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8/4/2020

Home Cardiac Rehab Program

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Home Cardiac Rehab Program

Exercise is medicine

An inactive lifestyle and poor dietary habits are two of the biggest causes of health problems.
Thinking of exercise as another medication that will be “taken” daily will have many positive health benefits. Some of these benefits are:

Lower blood pressure.
Higher HDL “good” cholesterol and lower LDL “bad” cholesterol.
Weight loss
Better control of diabetes and blood sugar
Reduced fatigue and more energy
Better sleep patterns
Decrease bone mineral loss
Better joint function
Increased exercise capacity and the ability to more easily complete daily tasks
Improve PAD and Angina thresholds making it easier to complete tasks without pain.
Return to work sooner

The goals of a home program are to:

Make a smooth transition from hospital to home.
Take care of yourself after leaving the hospital. This includes taking care of your incisions if you had surgery.
Get stronger and be more active.

Warming Up

This warms up the muscles by slowly increasing blood flow, increasing your heart rate and opening blood vessels.

Walk for 10 minutes at a fairy light: (10 - 11) pace

Stretches

Stretches will help improve flexibility and avoid injury

Do not hold your breath or bounce while you stretch.
Stretch to the point that you feel a light pull on the muscle you are stretching.
Hold this for 30 seconds.

The following are the stretches you perform at Cardiac Rehab.

Calf Stretch

Starting Position: Stand an arms length away from a wall or chair using your hands for support. Your toes should point straight ahead. Place your right foot forward and your left foot back.

Exercise: Bend your right knee keeping the left knee straight and your left heel flat on the floor. As your hips move forward, you should feel a stretch on the lower left leg. Hold this position for 30 seconds, and then repeat with the other leg.

Achilles Stretch

Starting Position: Stand in the same position as with the calf stretch.

Exercise: This time bend both knees keeping both heels flat on the floor. Bend until you feel a stretch behind the ankle of the leg that is back. Hold this position for 30 seconds and then repeat with the other leg

Lower Back and Hamstring Stretch

Starting position: Stand with your feet shoulder width apart or in a comfortable position for you. You may stand next to a table or chair to help you with your balance.

Exercise: Bend at the hips keeping you knees strait but not locked until you feel a pull in the back of the legs and in the lower back. Hold this position for 30 seconds. Bend your knees slightly and slowly return to the standing position.

Quadriceps Stretch

Starting Position: Stand by a chair or wall where you can hold on for balance.

Exercise: Bring your right knee up with your right foot behind you. With your right hand grab either your right foot or ankle and gently pull it further behind you until you feel a pull on the muscles on the front of your leg. Hold this position for 30 seconds, and then repeat with the left leg.

Re- Warm- up

Walk for 5 minutes at a fairy light: (10 - 11) pace

Aerobic Training

The word aerobic means needing air or oxygen. Your body uses oxygen during exercise to produce “fuel” so you may continue the activity. This “fuel” production includes burning calories in the form of fat stored on the body as well as carbohydrates. During exercise, you continue to produce fuel and use the fat stores to help you with your weight loss goals. Aerobic exercise is repetitive and sustained movement. It usually involves large muscle groups, such as the legs, for a long period.

Target Heart Rate

You wear a heart monitor during cardiac rehab. The monitor gives your clinicians feed back on how fast your heart is beating and whether it is in a “normal” rhythm for you. We developed a Target Heart Rate range during this time to help you exercise within an appropriate and safe level. We want you to continue with your exercise at home in the same manner, and have developed a Target Heart Rate range we feel is best for you.

* Your THR range for home exercise: _________________ to _________________.

You can track this Target Heart Rate range by counting your pulse for 15 seconds and multiplying by 4. You may want to memorise the numbers that relate to your heart rate range to more easily check to see if you are in your target range.

You can find your pulse on your wrist by turning your palm upward. Lightly press on the thumb side between the bone and the tendon with the first two fingers of the opposite hand. You should feel a pulsation against these fingers. Count the number of times you feel this in 15 seconds.

Alternatively, If you have trouble feeling your pulse, consider buying a pulse-meter. There are many brands and a few different type. Drop us a message if you want to learn more about a recommendation on polar pulse-meters watch, which are clinically proven in cardiac rehab phase III to accurately reads your heart rate continuously.

Cardiovascular Exercise

Mode

Walking
(indoors or outdoors)

Cycling (stationary)

Frequency

Week 1 to week 4: 3 to 5 times a day
Week 4 to week 8: 2 or 3 times a day

Intensity

Slow to moderate pace
Avoid becoming short of breath
Avoid hilly terrain

Little to moderate resistance
Comfortable speed
Avoid becoming short of breath

Time

Week 1: 5 to 10 minutes
Week 2: 10 to 15 minutes
Week 3: 15 to 20 minutes
Week 4: 20 minutes
Week 5: 25 minutes
Week 6: 30 minutes
Week 7: 35 minutes
Week 8: 40 minutes

Rating of Perceived Exertion

If you are unable to feel your pulse or your heart rhythm does not allow you to count your heart rate accurately, you can use the Rating of Perceived Exertion (RPE) to help track your work level. This scale starts at the number 6, which you can think of as being seated in a chair doing no work at all, and progresses to the number 20, which would be the hardest work you could possibly think of. There is a range that we want you to maintain on this chart as well.

Resistance Training

The goals of resistance training are to increase the amount of lean muscle on your body, and improve your ability to complete your daily activities such as shopping, house cleaning, yard work, and hobbies.

Use a weight that will allow you to complete 12-15 repetitions without too much straining. Breathe normally throughout the routine. Do not let the weights drop, or use fast motions

Use the pictures and explanations of the exercises on the following pages to help guide you through the weight activities.

Shoulder Press

Start with your hands next to your ears with your palms facing forward.
Push your hands straight up over your head and then slowly return them to the starting position next to your ears.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Upright Row

Start with your arms at your side and palms facing your body.
Pull your hands up your sides to your chest level, and then slowly return them to the starting position at your sides.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Biceps Curl

Start with your arms at your sides and your palms facing forward.
Bending at your elbow, bring your hands up to your shoulders keeping the upper arms still.
Slowly return your hands to the starting position.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Triceps

Start with your arms straight up over your head.
Slowly lower the weights behind your head keeping your elbows pointed up toward the ceiling, and then return them to the starting position up over your head.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Front Deltoid Raise

Start with your hands at your sides.
Raise your hands up in front of you to your shoulder level keeping your arms straight.
Slowly return them to the starting position at your sides.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Lateral Raise

Start with the weight at your side.
With a smooth motion bring your hands outward from your body and straight up to your shoulder level.
Follow the same motion returning the weights to your sides.
Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Cool Down

The purpose of the cool down is to:
- Gradually return your heart rate to before-exercise levels
- Prevent blood from pooling in your legs and to help avoid dizziness
- Improve your flexibility by stretching the muscles you have been using
- Help you avoid muscle soreness.

Walk for 10 minutes at a fairy light: (10 - 11) pace and slowing it down to a very light to very very light pace.

Once the cool down is completed, repeat the stretches discussed earlier.

NOTICE:
For medical advice relating to your personal condition, please consult your doctor. Use of the Knows Your Heart site does not replace medical consultation with a qualified personal health or medical professional to meet the health and medical needs of you or others.

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7/4/2020

Home Cardiac Rehab Exercises

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Home Cardiac Rehab Exercises

The goal of a home program are to:

Make a smooth transition from hospital to home. This includes taking care of your incisions if you had surgery.
Get stronger and more active.

Repeat each exercise 10 - 15 times. Do the exercises two times each day.

Stand for all the exercises.
Be sure to breathe while you are exercising (Holding your breath can raise your blood pressure and put more of a workload on your heart).

On day 4 and 5, add 1/2 pound hand weights as you do your exercises.
On day 6, commence using one-pound hand weights. Small dumbbells or wrist weights are fine,
or you can use bags of dried beans for your weights or milk jugs filled with water.

Elbow Bends

Stand with your elbows bent and your hands near your shoulders.
Straighten your elbows and stretch your arms out in front of you.
Slowly bend your elbows back.
Relax and repeat.

Bent Arm Raises

Stand with your elbows bent and your hands near your shoulders.
Reach your arms over your head, straightening your elbows.
Slowly bend your elbows and bring your arms down.
Relax and repeat

Elbow Extensions to the Side

Stand with your elbows bent, arms out to your sides.
Touch your hands to your shoulders.
Straighten your elbows and reach out to your sides.
Bend your elbows and bring your hands into your shoulders again.
Relax and repeat.

Straight Arm Raises

Stand with your feet about shoulder width apart and your arms straight down at your sides.
Keeping your elbows straight, raise your arms
straight out front and up as far as you can.
Slowly bring your arms back down to your sides.
Relax and repeat.

‘Arm Circles

Stand with your feet about shoulder width apart.
Put your arms straight out to your sides at shoulder height.
Move your arms in small circles while keeping your elbows straight.
Do 10 circles forward and then do 10 circles backwards.

After Day 5, add these exercises to your program:

Marching in Place

Stand with your elbows slightly bent.
Lift one leg, bending at the knee and then the other, like you are marching. Move your arms as you march for balance.

Waist Bends

Stand with your feet about shoulder width apart.
Bend your elbows and rest your hands on your hips.
Keeping your legs straight and your backbone straight, bend at your waist to your right.
Return to the centre and then bend at your waist toward your left.

Waist Twists

With your feet at shoulder width, bend your elbows and rest your hands on your waist.
Turn your upper body to the left and then back to the centre.
Then turn your upper body to the right and back to the centre.

After your first week at home add this exercise:

Knee Touches

Stand with your feet about shoulder width apart and your arms raised above your head.
Bend over and touch your hands to your knees.
Raise your arms back over your head slowly
Repeat.

After you have been home for 3 weeks, add:

Knee bends

Stand with your feet together and your hands on your hips.
Bend your knees slightly to lower your buttocks. Keep your back straight.
Slowly straighten your knees back up.
Relax then repeat.

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2/4/2020

Know Your Heart Anatomy

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Know Your Heart Anatomy

Heart Anatomy

Understanding how your heart functions and contributes to your entire body can go a long way in helping you appreciate the hardest-working muscle in your body.

Your heart is made up of:

4 Chambers

The two upper chambers (the atria) receive and collect blood. The two lower chambers (the ventricles) pump blood to other parts of your body.

4 Valves

The aortic, pulmonary, mitral and tricuspid valves are designed to allow the forward flow of blood and prevent the backward flow. Blood passes through a valve before leaving each chamber of the heart.
What are valves anyway?
Valves are actually flaps (leaflets). They either act as one-way inlets for blood coming into a ventricle or one-way outlets for blood leaving a ventricle. As the heart muscle contracts and relaxes, the valves open and shut, letting blood flow through.

Blood Vessels

These bring blood to the lungs, where oxygen enters the bloodstream, and then to the body.

An Electrical System

This serves as a natural pacemaker and stimulates contraction of the heart muscle.
How does the heart work?
In short, it has a big job. “Your cardiovascular system — made up of the heart and blood vessels — is responsible for circulating blood throughout your body to supply your tissues with oxygen and nutrients.
“Your heart is the muscle that pumps your blood through the blood vessels to the body tissues. A network of arteries and veins also carries blood throughout the body.

Quick facts about your heart

At an average rate of 80 times per minute, the heart beats about 115,000 times in one day.

Located almost in the centre of the chest, the adult human heart is about the size of a fist.

The heart pumps about 2,000 gallons of blood daily

Get smart about your heart and read more blogs and compete quiz on heart health

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1/4/2020

Cardiovascular Fitness Program

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Cardiovascular Fitness Program

What is in it for me?

Cardiovascular (aerobic) exercise:
▪ Increases your energy and stamina
▪ Helps control blood pressure
▪ Improves your blood lipid profile (cholesterol)
▪ Helps you burn extra calories to maintain an ideal weight.

Aerobic power helps an athlete encourage a challenging exercise pace over time. When you get tired, your movements are no longer fluid and systematic. You are more probable to make mistakes or get injured. Even though you can expect advantages from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before starting any exercise program. The information provided in this handout should not exchange for medical counselling specific to you.

What type of exercise will most improve my cardiovascular fitness?

Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many kinds of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash, and tennis may also enhance your cardiovascular fitness.

What’s the best type of cardiovascular exercise?

The best variety is an exercise you enjoy and will continue to do! Choose an activity that matches your personal preferences and health and fitness status. Think about previous injuries. Mix high-impact tasks like jogging or step aerobics with weight-supported tasks like rowing and cycling. The more muscles comprised of the activity, the greater your aerobic challenge. One of the most significant changes taking place during for a road race, much of your preparation should involve running, using the muscles and motions needed in competition. To ease the pounding on your feet, knees, and hips, it is a good idea to do some cycling or swimming. But running itself gives the best “sport-specific” conditioning for a running event.

What about warm-up?

Warm-up makes your workout feel smoother, prevents injuries, and assists your body move efficiently from a low to high metabolic state. Perform the activity you’ll be doing for aerobic conditioning at a much lower level for about five (5) to ten (10) minutes or longer. Gradually raise the intensity of exercise until you’re in your target training range. You can also comprise some flexibility exercises as part of your warm-up. After you’ve warmed up a bit, stretch the muscles that you will use during the activity or which you realise are tight. edit.

How long should my workout be?

If you are just starting out, you may enhance your stamina with just 15 minutes of cardiovascular exercise. However, most studies indicate that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks. Athletes utilising high-intensity continuous training to raise their lactate threshold should exercise for 25 to 50 minutes depending upon their level of fitness. Interval training to improve aerobic power should include low or high-intensity intervals of at least 60 to 90 seconds duration, with one (1) to two (2) minutes recovery in between intervals.

How many days each week should I exercise?

Aerobic training three (3) to five (5) days per week will improve your cardiovascular fitness. Performing a high impact activity more than five (5) days a week causes an increased risk of injury. If you’d like to exercise five (5) to six (6) times a week, pick two (2) or three (3) activities that use different muscles and movements. This will stop chronic joint and muscle stress. A variety of exercise choices retains exercise fun and gives you more options when circumstances or seasons change. Training just two (2) days a week will assist you to maintain the aerobic fitness you already have. High-intensity interval exercise should be done no more than once or twice a week. You should only do this after you’ve made a good base of cardiovascular fitness.

How hard should I push myself?

The intensity of your exercise session will rely on your level of fitness, age, and fitness goals. In general, you must challenge your body to execute at an intensity that is slightly higher than your normal exertion level. Your pulse or heart rate is a fine measure of intensity. There is a direct relationship between the oxygen requires of your body and how fast your heart beats. If you know your maximum heart rate from a stress test, you can accurately check a training pace that reflects your training goals using percentages of maximum heart rate. Otherwise, you can use different formulas to estimate your maximum heart rate and workout intensity. See the “Training Heart Rate Worksheet”. For a continuous paced workout retain your heart rate at the desired level. For interval training, ensure you’ve warmed up 15 to 20 minutes at a low-intensity aerobic pace. Then start your intervals. You should feel challenged, not tired out. Slow down or stop if you don’t feel fine.

How do I know when it’s OK to add more time or distance?

As a rule of thumb: Do not raise your time or distance by more than 10 to 20% each week. For example, if you start exercising for 10 minutes each session, only add 1 to 2 minutes each week for the first couple of months. It’s smarter to go a little slow in the starting. Even if you feel you could progress more quickly, your muscles and joints take longer to adjust to the stress of exercise than your heart and lungs.

What about a Cool-down?

Cardiovascular Fitness Program

CARDIO:
Option A: Walking
15 minutes warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool-down (10/11 on Borg scale)

Option B: Cycling
15-minute warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool down ( Borg Scale: 10/11)

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29/3/2020

What effect does caffeine has on your heart

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What effect does caffeine has on your Heart?

Ever since I started meeting new clients with a heart rhythm disorder (“heart skips a beats” / “heart started racing”), I have personally decided to stop consuming any form of caffeine mainly due to the wide-ranging research that suggest that caffeine could aggravate the heart. Despite this, today society usage of caffeine is at an all-time high as it comes in numerous forms such as coffee, energy drinks/ sachets, sports performance drinks etc…

It turns out caffeine does in fact affect the heart (within the 30 – 60 minutes absorption period). High doses of caffeine increase the level of epinephrine (adrenalin) within the blood vessels. As a result, epinephrine is extensively connected with raising blood pressure, increasing the force or contractility of the heart, and slightly raises the heart rate.

Back to the reason why I have personally decided to stop consuming any form of caffeine;
It is widely known that diagnosed heart rhythm disorder patients are prone to abnormal heart rhythms. Consequently, high doses of caffeine can cause the heart to develop skipped beats ranging from the lower or upper heart chambers or encounter palpitations resulting from a rapid heart rhythm.

Most heart rhythm disorder patients that I came across, stated that when they consumed high doses of caffeine, there were an “uncomfortable sensation of the heart beating”. This is due to the typically association of increased levels of epinephrine in the blood stream that contributes to increased rate force of each heartbeat and heart rate. On the other hand, if the caffeine contributes to the abnormally heartbeat, the abnormal heart rhythm can continue when caffeine levels are very low or absent. Consequently, the consideration of a trial that entails of cessation caffeinated products is always a bright idea if you have experience an abnormal heart rhythm or any new heart symptoms (uncomfortable sensation of the heart beating rapidly or heart skips a beat).Then again, most people who often relish caffeinated products bodies has a tendency to develop an tolerance to caffeine and the effects on the heart are diminished. Yet for the utmost of patients that have consumed caffeine for countless years, caffeine is indecently associated with the development of new abnormal heart rhythms.

To put it briefly, when you start consuming caffeine or high doses and begin to feel abnormal heart beats or rhythms, it is advised to stop consuming caffeine. As a result, it may take a few days for the heart to return to normal after the exposure to caffeine. However, if the symptoms (uncomfortable sensation of the heart beating rapidly or heart skips a beat) are severe, consult your general practitioner. On the other hand, if you experience these symptoms after numerous of years consuming similar levels of caffeine, then your heart related symptoms are probable triggered from other sources.

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28/3/2020

What`s my 2 km Cardio Range?

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What`s my 2 km Cardio Range?

It Easy Not To Stray More Than 2 km From Home

The announcement made by Leo Varadkar regarding the latest level of restrictions on citizens last night in the fight to contain the corona virus left many confused by the idea of straying no more than 2 km from their home for reasons other than essential travel for work or shopping.

How exactly would anyone know how far was 2km from their house?

Ever since, midnight last night, when the legislation has started to commenced, people all over the country have been ordered to stay in their homes to help stop the spread of COVID-19.

We are being ask only to go outside;

To shop for essential items
Take care of medical issues
Participate in brief physical exercise (no longer than a hour or 2km away from home)

The key question, we all been asking is
Where exactly can you get within that 2 km radius?

Dave Bolger from 2kmfromhome.com website takes the confusion out of your cardio with a simple pin drop test. The users IP address allows ones to pinpoint their exact location and offers a clear visualisation of where you can go.

Click the highlighted text (above) or the picture (below) for a clear visualisation of your 2 km radius.

Parents, are allow to include children in their exercise and bring the dog for a walk.

Just remember to respect the people around you and stay 2 km clear of anyone from outside your household.

Stay Safe EVERYONE!!!!

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24/3/2020

Home Exercise Guide

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Home Exercise Guide

Here are the rules:

Weigh yourself today and message me a picture of the scales (motivational reasons).
Anyone with fit-bit or a heart rate watch to message me for your heart rate target training zones.
Anyone with a cardiac or chronic disease to message me before hand (medications for high blood pressure, lipids, heart disease, diabetes), to make sure you exercise safe and efficiently.
Minimum of 12,000 steps a day, this can be recorded on your smart watch or an app on your phone.
LET`S GET MOVING and TONED :)
Enjoy and best of luck. Don`t forget to tag the page in your journey/story or post.

Body-weight & Beginners

Additional: Home Workouts with Resistance / cardio

For today workout, you will need;

Milk jugs or fabric softer bottle (with a handle), filled with water or sand Or even a 2 litre water bottle or soup cans will do or no equipment at all. Beginners modify it to suit you. (i.e. push-ups performed against the wall or knees bent-push ups).

Check out one of our delicious smoothies :)

Exercise Class

CARDIO:
**click HERE or click on the map picture for a 2 km radius visualisation of where you can perform today`s cardio **
Option A: Walking
15 minutes warm up (10/11 on Borg scale)
20-30 minutes (11-14 on Borg scale)
10 minutes cool-down (10/11 on Borg scale)

Kettle-bells

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1/3/2020

What is heart disease?

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What is heart disease?

Cardiovascular disease is a category of diseases that comprise the heart or blood vessels. Cardiovascular disease comprises coronary artery diseases such as angina and myocardial infarction (commonly known as a heart attack). Other cardiovascular diseases comprise stroke, heart failure, hypertensive heart disease, rheumatic heart disease, cardiomyopathy, heart arrhythmia, congenital heart disease, valvular heart disease, pericarditis, aortic aneurysms, peripheral artery disease, thrombolytic disease, and venous thrombosis.The underlying mechanisms change depending on the disease. Coronary artery disease, stroke, and peripheral artery disease include atherosclerosis. This may be originated by high blood pressure, smoking, diabetes type 2, lack of exercise, obesity, high blood cholesterol, poor diet, and excessive alcohol consumption, among others. High blood pressure is judged to account for approximately 13% of cardiovascular disease deaths, while tobacco accounts for 9%, diabetes 6%, lack of exercise 6% and obesity 5%. Rheumatic heart disease may follow unrefined strep throat.

Cardiovascular diseases are the leading source of death globally. This is true in all regions of the world except Africa. Together resulted in 17.9 million deaths (32.2%) in 2015, up from 12.4 million (25.9%) in 1990. Deaths, at a given age, from cardiovascular disease, are more common and have been rising in much of the developing world, while rates have refused in most of the developed world since 1970. Coronary artery disease and stroke account for 80% of cardiovascular diseases deaths in males and 75% of cardiovascular disease deaths in females. Most cardiovascular disease affects older adults. The average age of death from coronary artery disease in the developed world is around eighty (80) while it is around sixty-eight (68) in the developing world. Diagnosis of the disease typically happens seven to ten years earlier in men as compared to women.

It is judged that up to 90% of cardiovascular disease may be preventable

Prevention of cardiovascular disease includes improving risk factors through healthy eating, exercise, avoidance of tobacco smoke and limiting alcohol intake. Treating risk factors, such as high blood pressure, blood lipids and diabetes is also advantageous. Treating people who have strep throat with antibiotics can reduce the risk of rheumatic heart disease. The use of aspirin in people, who are otherwise healthy, is of unclear advantage.

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1/3/2020

Ways to lower your blood pressure naturally

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Ways to lower your blood pressure naturally

High blood pressure is a major risk factor for coronary heart disease (heart attack, heart failure and kidney disease). Getting your blood pressure check regularly and controlling your blood pressure can in due course reduce one’s risk of encountering coronary heart disease. Although prescription drugs are one way to treat coronary heart disease, there are notable several alternatives yet natural techniques that can help.

Our health in our hands. It appears so simply that with little steps and measure, we can improve our health. Time is a major issue as a barrier in achieving our goals.

Unlock your potential with good nutrition and lifestyle
13

Take care of your body. It`s the only place you have to live. It time to
step up to the plate and change your life.

In total, there is 168 hours in a week. Sleep accounts for an approximately 8 hours a night along with work. Leaving us with 56 hours a week for?

If we plan our week, block out some time to do the tasks and activity we want, Consequently, we can easily achieve our goals and we still have time to watch TV :)

13 different ways to lower blood pressure

1.  Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2.     Weight loss: losing 17 pounds (7.7 kg) was connected to reducing systolic blood pressure (-8.5) and diastolic blood pressure (-6.5). The blood pressure reduction of weight loss is much greater when you exercise.
3.     Smoking Cessation: Each puff of a cigarette, triggers an upsurge in blood pressure. Smoking mainly due to the chemicals in tobacco are established to harm blood vessels.
4.     Refined carbs, sugar, can increase blood pressure. Studies have shown that a low-carbohydrates diets can assist to lower your blood pressure levels.
5.     Latest guidelines for reducing blood pressure suggest lowering sodium intake.
6.     Drinking alcohol has been associated with an upsurge in blood pressure. Restrict your consumption to no more than two drink a day for males and one for females.
7.     Try and consume more foods that are high in potassium to assist reduce blood pressure:

Fruit, including bananas, apricots, melons & avocados.
Fish: Salmon & Tuna
Leafy greens vegetables, tomatoes, potatoes and sweet potatoes
Nuts, seeds & beans
Dairy (i.e. milk and yogurt)

8. Eating berries, have been shown to decrease one’s blood pressure and their overall risk of coronary heart disease.
9. Just like #7 (potassium rich foods), try and consume more foods that are high in calcium (dark leafy greens, dairy and tofu) that can assist reduce blood one’s blood pressure.

10. Magnesium is a vital mineral that facilitates blood vessels to relax and to control blood pressure. Magnesium can be integrated into your diet through the following of foods (vegetables, legumes, dairy, chicken, meat and whole grains.

11. Stress is a major risk factor for coronary heart disease and is known to cause an upsurge in one’s blood pressure levels. There a few and manageable ways to reduce our stress levels. For instance, listing to music can assist to relax our nervous systems. Both mindfulness meditation and deep breathing can activate the parasympathetic nervous system, that has been proven to reduce your blood pressure and pulse heart rate.

12. Try to consume dark chocolate and cocoa powder, which both are associated with causing blood vessels to dilate and a reduction in blood pressure.

13. The top three natural substances natural substances, which have been established to reduce one’s blood pressure and to enhance one’s cardiac health are aged garlic exact and fish oils.

Aged extract is established to be effective as a standalone treatment and in conjunction along with conventional therapies for reducing blood pressure levels.
Fish oil: recognised with enhancing cardiac health, in which fish oil or fish oil tablets could help hypertension patients the greatest.

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1/3/2020

Ways you can avoid cardiovascular disease

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Ways you can avoid cardiovascular disease

Cardiovascular disease is a major cause of disability and premature death throughout the world, and contributes substantially to the escalating costs of health care. The underlying pathology is atherosclerosis, which develops over many years and is usually advanced by the time symptoms occur, generally in middle age. Acute coronary and cerebrovascular events frequently occur suddenly, and are often fatal before medical care can be given. Modification of risk factors has been shown to reduce mortality and morbidity in people with diagnosed cardiovascular disease.

Several forms of therapy can prevent coronary, cerebral and peripheral vascular events. Decisions about whether to initiate specific preventive action, and with what degree of intensity, should be guided by estimation of the risk of any such vascular event. The risk prediction charts that accompany these guidelines allow treatment to be targeted according to simple predictions of absolute cardiovascular risk.

The debilitating and often fatal complications of cardiovascular disease are usually seen in middle-aged or elderly men and women. However, atherosclerosis – the main pathological process leading to coronary artery disease, cerebral artery disease and peripheral artery disease – begins early in life and progresses gradually through adolescence and early adulthood (15–17). It is usually asymptomatic for a long period.

The rate of progression of atherosclerosis is influenced by cardiovascular risk factors: tobacco use, an unhealthy diet and physical inactivity (which together result in obesity), elevated blood pressure (hypertension), abnormal blood lipids and elevated blood glucose (diabetes). Continuing exposure to these risk factors leads to further progression of atherosclerosis, resulting in unstable atherosclerotic plaques, narrowing of blood vessels and obstruction of blood flow to vital organs, such as the heart and the brain. The clinical manifestations of these diseases include angina, myocardial infarction, transient cerebral ischaemic attacks and strokes. Given this continuum of risk exposure and disease, the division of prevention of cardiovascular disease into primary, secondary and tertiary prevention is arbitrary, but may be useful for development of services by different parts of the health care system. The concept of a specific threshold for hypertension and high blood cholesterol is also based on an arbitrary dichotomy.

The purpose of applying the recommendations elaborated in these guidelines is to motivate and assist high-risk individuals to lower their cardiovascular risk by:
● Smoking cessation or reducing the amount smoked.
● Making healthy food choices.
● Being physically active and achieving the health recommendation goals of more than 10,000 steps a day.
● Lowering body mass index and waist–hip ratio (to less than 0.8 in women and 0.9 in men (these figures may be different for different ethnic groups).
● Lowering blood total cholesterol
● Controlling blood sugar levels, especially in those with impaired fasting blood sugars and impaired glucose tolerance or diabetes.
● Lowering blood pressure.

Taking aspirin (75 mg daily), once blood pressure has been controlled estimates of relative risk per unit increase in continuous risk factors.

If you really want to lower risk for cardiovascular disease you must need to follow a proper plan and you will be glad to know that Knows Your Heart can help you in this regard at best.

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8/2/2020

Easy Healthy Smoothie Recipes

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Easy Healthy Smoothies Recipes

Spinach Banana Flax-seed Smoothie

This smoothie is packed with vitamin C, vitamin B-6, omega-3 fatty acids and iron. Spinach contains an antioxidant, which lowers glucose levels, increases insulin sensitivity and helps in prevention of diabetes. It also contains chlorophyll, which has cancer prevention properties. The smoothie is packed with vitamin K, which has been associated with better bone health. The healthy drink also improves digestive regularity due to the fibre content in it, promotes healthy skin and hair thanks to vitamin A. The mineral potassium, which is part of the smoothie, as well as the decent amount of magnesium contribute to better heart health. The antioxidants in bananas reduce the damage caused by free radicals. The smoothie makes you feel full enough, resulting in lower appetite and easier weight loss. Flax seeds are an excellent source of plant-based protein, making this smoothie an even better choice.

Nutritional Information and Health Benefits: Energy:
226 calories, Protein: 5.1 g, Fat: 7.3 g, Carbs: 42.8 g, Sugar: 22.3 g, Fibre: 8.6 g

Tangerine Strawberry Smoothie

This smoothie is rich in nutrients which are shown to reduce inflammation, iron, and vitamin C, which helps fighting tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, controls your blood sugar levels and improves your gastrointestinal health.

Nutritional Information and Health Benefits:
Energy: 155 calorie, Protein: 5 g, Fat: 5.2 g, Carbs: 25.7 g, Sugar: 12.7 g, Fibre: 10 g

Raw Greens Smoothie

This smoothie is very dense nutrient despite being a low-calorie one. It is loaded with powerful antioxidants. It is also a perfect source of vitamin C and vitamin K, reducing the risk of heart disease and diabetes. The smoothie promote a healthy digestive tract and is rich in B vitamins as well as vitamin A. Last but not least, it is an excellent blood cleanser and has anti-inflammatory and anti-cancer substances. It is perfect for cleansing from nicotine.

Nutritional Information and Health Benefits: Energy:
137 calories, Protein: 3.4 g, Fat: 3.1 g, Carbs: 27.8 g, Sugar: 13.8 g, Fibre: 4.7 g

Spinach Citrus Smoothie

This smoothie is very rich in vitamin C. It is also an excellent source of antioxidants, fibre, vitamins B-1, B-5 & B-9, potassium and biotin. This smoothie is also rich in iron which helps fighting anaemia and tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc in the smoothie prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, reduces the risk of diabetes and improves your gastrointestinal health.

Nutritional Information and Health Benefits:
Energy: 189 calories, Protein: 2.6 g, Fat: 0.7 g, Carbs: 47.2 g, Sugar: 20.3 g, Fibre: 5.2 g

Smoothie for weight loss

Spinach Berry Smoothie

Nutritional Information and Health Benefits:
Energy: 176 calories, Protein: 5.1 g , Fat: 1.5 g, Carbs: 38.5 g, Sugar: 21.8 g, Fibre: 7.3 g

This smoothie is extremely nutritious and rich in fibre. It contains a high amounts of vitamin C, vitamin K, folic acid, iron and calcium. It is an excellent source of antioxidants, making it perfect for detox. The healthy drink is also rich in potassium, magnesium vitamins B-6, B-9, B-12, D as well as fibre. It promotes good digestive health, aids weight loss and improves insulin sensitivity.

Kiwi Pineapple Smoothie with Chia

Nutritional Information and Health Benefits:
Energy: 210 calories, Protein: 3.6 g, Fat: 6.7 g, Carbs: 37.3 g, Sugar: 20 g, Fibre: 11.3 g

This crunchy smoothie has a lot of health benefits due to its richness in antioxidants, vitamin C, vitamin K, vitamin E, vitamin B-9 and potassium. The tasty drink is an excellent source of healthy fat, omega-3 fatty acids and fibre. It neutralises free radicals, prevents inflammation and cell damage. It also boosts the immune system, reduces the risk of cancer and eases digestion

Green Apple Parsley Smoothie

Nutritional Information and Health Benefits:
Energy: 303 kcal, Protein: 5.2 g, Fat: 7 g, Carbs: 61.5 g, Sugar: 37.5 g, Fiber: 13 g

This smoothie is rich in healthy fats, fibre and powerful antioxidants. It is packed with vitamin A, B-6, C, E and K, omega-3 fatty acids, manganese, and copper. It is extremely good for your digestive, heart and skin health. The drink is also an excellent blood cleanser and has anti-inflammatory and anti-cancer substances. The substances in celery make it perfect for nicotine cleanse.

Nutritious Green Smoothie

Nutritional Information and Health Benefits:
Energy: 343 calories, Protein: 3.3 g, Fat: 4.9 g, Carbs: 81 g, Sugar: 52.7 g, Fibre: 14.9 g

This smoothie is very rich in fibre. It is also an excellent source of iron, vitamin B-9, omega-3 fatty acids and vitamin C, which helps fighting anaemia and tiredness. Vitamin K in this smoothie strengthens your bones, while magnesium and zinc in the smoothie prevent stress and promote high quality sleep. The healthy drink helps lowering the blood pressure, improves your gastrointestinal health, has cancer prevention properties, lowers bad cholesterol levels, while having a decent amount of healthy fats and is associated with lowering the risk of diabetes.

Kale Apple Smoothie

Nutritional Information and Health Benefits:
Energy: 219 calories, Protein: 3.4 g, Fat: 1.1 g, Carbs: 55.3 g, Sugar: 33.7 g, Fibre: 7.8 g

This green drink has a lot of health benefits. It helps lowering blood pressure, improves your gastrointestinal health, has cancer prevention properties, lowers bad cholesterol levels and is associated with lowering the risk of diabetes. It is rich in vitamin C and is good for weight loss.

Vitamin C Detox Smoothie

Smoothie for weight loss

Nutritional Information and Health Benefits:
Energy: 116 calories, Protein: 2 g, Fat: 0.6 g, Carbs: 33.5 g, Sugar: 17.7 g, Fibre: 6.4 g

This amazing smoothie very rich in vitamin C has anti-ageing properties, boosts the immune system, helps absorbing minerals, protects the body from toxins and infections. It helps fighting against free radicals, improves digestion and makes weight loss easier. The drink is also an excellent source of vitamin K, vitamin E, vitamin B-6, as well as magnesium, calcium and iron.

Super Greens Smoothie

Nutritional Information and Health Benefits:
Energy: 259 calories, Protein: 6.2 g, Fat: 4.3 g, Carbs: 62.2 g, Sugar: 36.4 g, Fibre: 9.3 g

This smoothie is rich in vitamin A, C, K and E, as well as manganese, fibre and protein. Blueberries in this smoothie act as antibiotics by blocking bacteria in the urinary tract, which helps preventing infections. They help fighting against chronic inflammation. This smoothie has cancer prevention properties, helps cleansing the liver and the intestinal tract. The drink improves the skin, and the immune system and controls the blood sugar levels. It is perfect for detox.

Vitamin A Carrot Detox

This smoothie has a lot of health benefits such as lowering blood pressure due to pectin and improving your gastrointestinal health. It also has cancer prevention properties, lowers bad cholesterol levels and is associated with lowering the risk of diabetes. It has very strong cleansing properties and helps eliminating toxic build up. The drink is very rich in beta-carotene, vitamin C, vitamin K, A, as well as fibre, iron, potassium, magnesium and vitamins B-6 and B-9.

Nutritional Information and Health Benefits:
Energy: 256 calories, Protein: 3.7 g, Fat: 1.1 g, Carbs: 63.4 g, Sugar: 29 g, Fibre: 8.4 g

Tropical Berry Smoothie

This smoothie is packed with super-foods and has a lot of health benefit among which caner prevention, anti-inflammation properties, liver and blood cleansing and fighting bad bacteria in the urinary tract. It is very rich in fibre, manganese, vitamin C, vitamin K, vitamin A and E. It also provides some dose of iron and potassium.

Nutritional Information and Health Benefits:
Energy:148 calories , Protein: 4.5 g, Fat: 1.5 g, Carbs: 32.4 g, Sugar: 19.1 g, Fibre: 10.2 g

Energizing Smoothie

This green smoothie is packed with fibre, vitamin A, C, K and B-6, potassium, iron and copper, making it perfect for a detox or a cleanse. The drink lowers glucose levels, increases insulin sensitivity and helps in prevention of diabetes. It also contains chlorophyll, which has cancer prevention properties. It is perfect for blood, bone and heart health.

Nutritional Information and Health Benefits:
Energy: 246 calories, Protein: 4.7 g, Fat: 1.7 g, Carbs: 62 g, Sugar: 36.5 g, Fibre: 8.2 g

Summer Fresh Smoothie

Despite being very low in calories, this drink is a great source of vitamins A, K and C, as well as vitamin B-6, B-9, potassium, magnesium, iron, calcium and some zinc and vitamin E. The smoothie helps controlling your cholesterol levels, cleanses your skin, treats pores and makes losing weight easier. It also reduces inflammation, supports digestions, has a good amount of fibre and is very rich in important antioxidants.

Nutritional Information and Health Benefits:
Energy: 151 calories, Protein: 4.5 g, Fat: 1.2 g, Carbs: 35.6 g, Sugar: 28.3 g, Fibre: 6.1 g

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7 Teas That Can Help or Harm Your Heart

Green Tea

25 Healthy and Delicious Soup Recipes On A Budget

1. Introduction

2. Healthy Creamy Cauliflower and Onion Soup

3. Simply Amazing Creamy Broccoli and Spinach Soup

4. Cheesy Ravioli & Vegetable Soup

5. Seasoned Vegetarian Bean and Barley Vegetable Soup

6. Hearty Sweet Potato Soup

Low-Fat Herbed Vegetarian Zucchini and Cheddar Soup

8. Decadent Creamy Corn Soup with Fresh Cheese and Cilantro

9. "Skinny" and Oh So Creamy Mushroom Soup

10. Savory Greek Tofu Lemon Rice Soup

11. Broccoli, Potato, and Cheddar Cheese Soup

12. Delicious Vegan Ginger and Carrot Soup

13. Quick, Easy, and So Delicious Cream of Zucchini Soup

14. Low-Fat Vegan and Gluten-Free Corn Soup

15. Delicious and Creamy Tomato Soup

16. Creamy Ginger, Parsnip, and Sweet Potato Soup

17. Sweet Potato and Peanut Bisque Soup

18. Creamy Radish Soup

19. Quick and Easy French Onion Soup

20. Healthy and Delicious Quinoa and Kale Soup

21. Yellow Split Pea Soup with Potatoes, Saffron, and Crispy Croutons

22. Healthy and Energizing Kale Soup with Herbs

23. Creamy Asparagus Soup

24. Healthy Curried Coconut Corn Bisque Soup

25. Delicious Vegan Thai Coconut Vegetable Soup

26. Low-Calorie and Gluten-Free Vegetarian Lentil Soup

In Closing

Home Cardiac Rehab Program

Warming Up

Stretches

Calf Stretch

Achilles Stretch

Lower Back and Hamstring Stretch

Quadriceps Stretch

Aerobic Training

Target Heart Rate

Cardiovascular Exercise

Mode

Frequency

Intensity

Time

Rating of Perceived Exertion

Resistance Training

Shoulder Press

Upright Row

Biceps Curl

Triceps

Front Deltoid Raise

Lateral Raise

Cool Down

Home Cardiac Rehab Exercises

Elbow Bends

Bent Arm Raises

Elbow Extensions to the Side

Straight Arm Raises

‘Arm Circles

Marching in Place

Waist Bends

Waist Twists

Knee Touches

Knee bends

Know Your Heart Anatomy

Your heart is made up of:

4 Chambers

4 Valves

Blood Vessels

An Electrical System

Quick facts about your heart

​Cardiovascular Fitness Program

What effect does caffeine has on your Heart?

What`s my 2 km Cardio Range?

Sign up to receive the latest heart health insight, tips and news,

Home Exercise Guide

Body-weight & Beginners

Additional: Home Workouts with Resistance / cardio

Exercise Class

Kettle-bells

Cardiovascular Fitness Program

Unlock your potential with good nutrition and lifestyle
13

13 different ways to lower blood pressure

Spinach Banana Flax-seed Smoothie

Tangerine Strawberry Smoothie

Spinach Berry Smoothie

Kiwi Pineapple Smoothie with Chia