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Heart-Healthy Living Made Easy


Looking for foods rich in nutrients and flavor to protect your heart and satisfy your cravings? Recipes like this do exist and are easy to make and include into a daily diet regimen.  Spice up your life—the healthy way, with low sodium substitutes and low carb alternatives.

Breakfast:

Make the switch to corn—tortillas, that is! According to the Center for Disease Control and Prevention, bread contains an unheard of amount of sodium, upwards of 230 milligrams to be exact. Though it is not recommended to remove bread from your diet altogether, it is imperative to cut down if you are concerned with your sodium intake.

Corn tortillas are a great alternative to white or whole wheat bread, containing as few as 5 milligrams per tortilla.

Try this delicious recipe—a healthy alternative to the bacon egg and cheese at your favorite local deli! Save money and support your health by preparing this meal before you start your day.

Spinach & Egg Scramble on a Corn Tortilla:

  • 1 egg
  • 1 cup spinach
  • 1 corn tortilla

Together, this heart-healthy duo of egg and spinach can make for a delicious omelet at only 110 calories, 11 grams of fiber and 4 grams of protein.

Pair with a corn tortilla at around 45 calories for a more filling meal which also promotes healthy living.

Lunch:

Chili is great on its own or paired with veggies, crackers or cornbread. Try this recipe and enjoy chili today and tomorrow. If stored in an airtight bag or container, chili freezes great and can be stored for several months…or until your next craving!

Chili on the go:

  • 1 lb. lean ground beef
  • 1 onion [chopped]
  • 1 green bell pepper [chopped]
  • 1 can organic dark kidney beans [Strained]
  • 1 can diced tomatoes [No Salt Added]
  • 1 tsp. garlic powder
  • 1 tsp. cayenne pepper
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. black pepper
  • 1 tsp. paprika
  • 1 tsp. cumin
  • ¼ cup chili powder

Dinner:

At less than 180 calories per serving, lemon-herb grilled chicken is a great way to add flavor to a meal without an overbearing, salty flavor.

Lemon-Herb Chicken—Grilled:

  • 4 skinless, boneless chicken breast halves [lean]
  • ¼ cup olive oil
  • 4 cloves garlic [minced]
  • 1 tbsp. finely shredded lemon peel
  • 2 tsp. dried thyme
  • 1 tsp. dried rosemary
  • ¼ tsp. crushed red pepper
  • ¼ tsp. ground black pepper
  • Fresh thyme sprigs [optional]
  • Lemon wedges [optional]

Low sodium, low carb diets require additional planning each day though the result will lead to acquired energy and concentration. Avoiding processed foods will greatly decrease your risk of consuming more than the recommended daily intake of sodium and carbohydrates.

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