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vegetables

70 ways to get more vegetables in your life
Meal Plans, What to Eat

70 ways to get more vegetables in your life

Cheryl Strachan
July 9, 2020

We all know that eating more vegetables is one of the most consistent eating habits supporting better heart health, yet how many of us do it? I certainly don’t get the suggested half-plateful at every meal. So for summer fun, I thought I’d brainstorm a list of ways to get…

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5 good ways to use those darned frozen vegetables
Meal Plans, Recipes, Weight & Health

5 good ways to use those darned frozen vegetables

Cheryl Strachan
April 17, 2020

Did you pick up a few bags of frozen vegetables to get you through the pandemic? Have they made it out of the freezer yet? They’re easy to ignore, aren’t they? If you’ve ever heard me speak, you know I’m a big proponent of frozen vegetables. We all know they’re…

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Recipe: Black Bean Salsa Soup
Recipes, What to Eat

Recipe: Black Bean Salsa Soup

Cheryl Strachan
November 22, 2019

This simple soup comes together in no time. Enjoy it with a whole-wheat roll and you’ve got a light, simple meal loaded with both veggies and flavour. Or top each bowl with some chopped avocado or homemade baked tortilla chips. If you’re using store-bought salsa, look for a brand with…

heart health Meal ideas one pot pantry meal Pulses/Legumes recipe Snack Soup starter vegetables Read more

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Believe it not, simple meal. All roasted in the ov Believe it not, simple meal. All roasted in the oven. Easy peasy!  #sweetspotfood 😋❤️
To tell if bread is really whole great or just pre To tell if bread is really whole great or just pretending, take a peek at the list of ingredients. They’re in order by weight, so there’s more of the first ingredient in the bread than anything else on that list. If the first ingredient is a whole grain, you have a winner. Look for terms like “whole grain” “sprouted grain” “quinoa” “brown rice” “whole rye” or “whole wheat.” Terms that indicate it’s not a whole grain: “Enriched wheat flour,” “wheat flour.” Swipe to see. 

This is another excerpt from my free video series, “How to Eat Well for Life After a Heart Event.” Link in profile to the entire series.

#heartmonth #eatwell #forlife #wholegrain #healthybread #hearthealth #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood #sweetspotfood
I do love a good pasta. White beans, (!) braised k I do love a good pasta. White beans, (!) braised kale, tomato, Parmesan, olive oil. Easy weeknight meal. #sweetspotfood ❤️😋
Do headlines like this make you want to give up on Do headlines like this make you want to give up on heart-healthy eating? Same news outlet, less than a year apart. First eggs reduce heart disease risk, then they raise it. 

Same with the next one (swipe). Wine is bad for aging brains. Wine could improve brain health.
It’s discouraging I know. Trust me, even clinicians like me get frustrated with the controversies!

Friendly reminder that a headline is supposed to grab your attention. The more controversial the better. “Everything you know about nutrition is wrong!” Yeah, probably not. 

Unfortunately, the nature of nutrition research leads to sometimes conflicting outcomes. Each study is a small piece in a big puzzle. 

When we put together all of the pieces we get a pretty consistent picture for food and heart health: Lots of vegetables, fruit, beans, nuts, seeds, whole grains, fish, olive oil, and some lean meat and dairy if you like. And other stuff is okay, if it’s not MOST of what you eat. 

#heartmonth #nutritioncontroversies #donteattheheadilnes #hearthealth #sticktothebasics #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood
I made a cheese soufflé! It’s been so long, it I made a cheese soufflé! It’s been so long, it definitely wasn’t one of my best ones, but still fun to do a little bit more of a cooking project on a cold weekend when we’re spending so much time at home. Have you been up to cooking anything new and interesting? #cook! #forfun #forlife 😋
Want to change your eating habits? Make sure you s Want to change your eating habits? Make sure you start with a strong foundation. I like to think of it as the 4 S’s: Sleep, stress, support, and schedule. If you can get all of those things working in your favour, you may find that food becomes less of an enemy.

Sleep - Hormonal changes drive hunger when you’re sleep-deprived. People who don’t get enough sleep eat hundreds of extra calories the next day, compared with those who have a good sleep. 

Stress - Similarly chronic excessive stress can drive hormonal changes that send us into the kitchen seeking comfort. Exhibit A: 2020! Not necessarily a problem, but if you’re doing it more than you’d like, perhaps it’s time to explore other coping strategies?

Support - Are your friends and family cheering you on and helping you, or do they sometimes tempt you with treats you’d like to avoid, or downright sabotage your efforts? Sometimes getting them onside, or recruiting other supporters, can help. 

Schedule - do you have time to plan, prepare, eat healthy food? If not, can you make time?

All of these are much easier said than done, trust me, I know! Addressing them may take time and effort, but lead to a much bigger payoff to your wellbeing than a new diet or meal plan. Ask for help. 

And if the solutions don’t come easily, go easy on yourself if things aren’t ideal in the food department. I bet you’re doing the best with the cards you’ve got. 

This is another excerpt from my free video series, “How to Eat Well for Life After a Heart Event.” Link in profile to the entire series.

#heartmonth #eatwell #forlife  #hearthealth #cardiacrehab #heartattack #cardiacnutrition #heartdisease #hearthealthy #cardiacrehabilitation #hearthealthyfood
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  • Tamar HaspelRT @TamarHaspel: Diet is a DOING problem, not a KNOWING problem. Everyone agrees: EAT MORE VEG! Yet veg consumption is down 16% fr… https://t.co/NAX01eM9VT, Feb 23
  • Cheryl Strachan RDI'm recording a version of the label-reading video in my online course for the US audience. Jealous that they have… https://t.co/oVNfg1wRmM, 15 hours ago
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