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Hey there,
February is both the shortest month and the most jammed pack month. We celebrate Groundhog’s Day, Valentines Day, Heart Health, President’s Day, Black History Month and most importantly Ash Wednesday.
Wow, we fit all of that in the shortest month out of the year!
Well, I have a treat for you today. I have a delicious recipe coming your way. But first, let us talk about an especially important topic that affects many Americans. Heart Health month is a crucial time to educate ourselves on the importance of heart disease prevention and keeping our bodies in great shape!
I have been part of many great conferences about Heart Health and had the pleasure of talking to many great cardiologists. Spreading the word of prevention is a key step before you have a conversation with your loved ones and others!
Heart disease has a significant impact on Black and Brown Communities, especially Black Women.
Knowing your numbers is a crucial step to taking better care of your health.
According to the American Heart Association
Heart Disease is still the leading cause of death in the United States.
Here are the Stats: Heart Disease and Stroke Statistics 2023
Some risk factors for an unhealthy diet are high blood pressure, high cholesterol, smoking, diabetes, being overweight and excessive alcohol use.
Here are some facts about Hypertension
My Story
My turning point came on Ash Wednesday about six years ago when I decided to do the Daniel Fast for 40 days (about 1 and a half months) for the Lenten Season. I decided to finish the last two weeks eating only raw foods. It was the first time that I had nothing but raw food for two weeks. All I can say is wow, it wasn’t easy, but I made it through. The year after I handled it so much better.
Your body does get adjusted to the change.
From that experience alone I gained so much energy and we felt so much better. I will sometimes do it past the 40-day mark. One year I did it for 6 months! I learned so much about my own body that year.
I incorporate what I learned into my cooking style and how I make meals for my family and also my clients. I believe healthy eating starts at home. Incorporating more fresh fruits and veggies helps you to build healthy habits. Every professional has a different opinion on what healthy foods you should be incorporating into your diet when you have heart disease. Some say a Whole Foods Plant-Based Diet is the best and some say eating in moderation.
Both sides agree that incorporating more plants into your diet and having an active lifestyle is best.
You must decide what is best for your body. I always say read the heart health journals and studies so you can make informed decisions for what is best for you and your family. You can’t go wrong with adding more plant foods into your lifestyle. Eating more plants and less processed foods will help you significantly improve your wellness.
Try incorporating one fully raw meal or cooked plant-based meal into your daily diet. See how you feel! My Goal is simple, to motivate you to Eat More Plants!!!
Here’s a Simple and Easy Salad Recipe
It’s Citrus Season!
The Recipe
Grapefruit and Blood Orange Salad
© Sam Brown for Joy of Eating Plants
Ingredients:
1 Pink Grapefruit
2 Blood Oranges
5 cups Romaine Lettuce
1⁄4 cup Red Onion, chopped
1 cup of small Heirloom Tomatoes (slice in half)
1 cup of Mini Persian cucumbers
1/4 cup of sliced Almonds
Some Fresh Dill
Directions:
Slice all the citrus fruits. Cut them in half then slice in quarters then cut fruit out of the skin. Place fruit in a bowl and set aside.
In a medium bowl, toss together chopped lettuce, onions, tomatoes, cucumber, some almonds, some dill, some seas salt or dulse and pepper. Toss well.
Add the grapefruit and orange slices on top of the bed of greens.
For garnish add some more dill and onion on top. Sprinkle, dulse Granules or Sea Salt and Black Pepper.
![Grapefruit and Blood Orange Salad](https://substackcdn.com/image/fetch/w_474,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F8d0d9fdc-4d27-4d22-9986-cebd0c5d3069_1500x1000.jpeg)
![Grapefruit and Blood Orange Salad](https://substackcdn.com/image/fetch/w_474,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Ffa76ec54-f575-4911-ae3e-e1a3d342f4cc_4200x3352.jpeg)
![Grapefruit and Blood Orange Salad](https://substackcdn.com/image/fetch/w_474,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fdd1ef89d-7f22-4d29-a06d-5c262c1dba9d_4865x3439.jpeg)
A Simple Dressing
Use Half of Avocado (slice it)
Roast up some Garlic Cloves (chopped)
Sprinkle with some Lemon Juice
Did You Make This Recipe?
Other Joys and Tidbits
Check out these post about eating Whole Foods Plant Based
Heart 2 Heart with Dr. Columbus Batiste - Building a Resilient Heart with Guest Dr. Kim Williams
Also Food Revolution is hosting a Free Masterclass Now Playing: A science -based way to avoid heart disease.
Here a great article on 7 Heart Healthy Red Foods To Help You Thrive
If you like this issue please forward it to a friend.
Until we meet again.
Sending you my hugs and love,
Sam
Be Happy, Be Healthy, Be You!