HAVING A HEALTHY HEART DOESN’T HAVE TO BE HARD
The tips for keeping a healthy heart are easy to remember: eat right, exercise, and don’t stress. But it can be hard to figure out how to best implement these steps and keep up with them. If you simplify your tactics and approach them a little differently, they can become easier to do consistently.
ACTIVITIES OVER WORKOUTS
Adults should get at least 30 minutes of exercise five days a week for adequate heart health. Instead of forcing yourself to go to the gym and do a workout you’re not enthusiastic about, find different ways to exercise. Play outside with your kids, walk the dog, or take a stroll around the office with coworkers. It doesn’t have to be 30 minutes all at once — break it down into 10 minutes at a time to make it more manageable.
FOLLOW FOOD RULES
SILENCE STRESS
If you can memorize the basic rules to abide by when it comes to food, grocery shopping and cooking become easy: 1) Limit Bad Fat — Avoid saturated fat by switching to low-fat meat and dairy. 2) Cut The Salt — Eat less processed foods and don’t consume more than 1,500 milligrams of sodium daily. 3) Produce Please — Eat at least 2 1/2 cups of fruits and vegetables every day. 4) Go For Grains — Whole grains are especially healthy, and corn tortillas, whole wheat pasta, oatmeal, quinoa, and brown rice are great options.
Sometimes just walking away from whatever you’re doing to instead do nothing at all is the best way to de-stress. This can even help you recognize things you didn’t know you were stressing about. Get away from your computer or TV screen for a few minutes and just sit outside in silence. Take a break from a frustrating project by laying on your bed with the lights off. Completely unplugging from everything, just for a few minutes, can bring your stress level way down.
VEGAN BANANA PANCAKES
WORDSEARCH
INGREDIENTS • 1 1/2 cups flour • 2 1/2 tsp baking powder
• 1/2 tsp salt • 2 extra ripe
bananas, mashed
• 1 cup soy milk • 2 tbsp maple syrup • 2 tbsp coconut oil, melted • 1 tsp vanilla extract
• Cooking spray DIRECTIONS 1. In a small bowl, combine flour, baking powder, and salt.
2. In a separate bowl, whisk bananas, soy milk, maple syrup, oil, and vanilla together. 3. Add dry ingredients to wet ingredients and stir. Don’t overmix. Lumps are okay. 4. Spray a heated pancake griddle with cooking spray, and scoop 1/4 cup of the mixture onto the griddle. Repeat until the griddle is filled. 5. After 3 minutes or when bubbles appear, flip each pancake. 6. After each pancake has risen to double its initial height, remove from griddle. Repeat as necessary until batter is gone. 7. Serve with your favorite toppings!
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