Watermelon Goodness

Summer is here, in all its glory. And many of us are taking advantage of the warm weather to enjoy cook-outs and picnics. If you are one of the many planning an event, take a look at your menu ideas. Is there something for everyone? Are there healthy options? If not, it’s never to late to add a sure-to-please favorite … watermelon!  

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Enjoyed by all ages, watermelon is a healthy choice. And for many, that’s important, i.e. dieters, diabetics, cancer patients, those with autoimmune illnesses, etc. Beneath that inviting deep-red color, watermelon offers more lycopene than any other fruit or vegetable. Lycopene is a nutrient and antioxidant. Studies have shown that it helps minimize the risk of some chronic illnesses. The seedless variety actually has more lycopene than melons with seeds. But watermelon is also an excellent source of vitamins A and C, magnesium, potassium, iron, fiber, folate, etc.  And let’s not forget the “water” involved. In the summer heat, watermelon provides a tasty way to stay hydrated. If that’s not enough to convince you, then consider that a mere cup of diced watermelon has less than 50 calories. So, pick a bright red one and share the goodness!

Even if your plans involve a more refined gathering, there are ways to implement watermelon. The recipes are endless, from a Watermelon Salad with fresh mint and feta cheese to a frozen Watermelon and White Wine Granita. Your guests will be both impressed and refreshed!

It’s summer. It’s hot. And planning your celebrations shouldn’t make you sweat. It doesn’t have to be that hard, or expensive. There’s a lot to be said for simplicity. Aside from all the healthful benefits, nothing seems to bring back our memories of childhood like cutting open a watermelon. Think of it as our summer comfort-food … inviting us to walk down memory-lane … conjuring up stories of summers long past … with every sweet, delicious bite … igniting laughter … lots of laughter. And that may just be the healthiest benefit of all. Enjoy it, again!

 

Reference Links:

https://www.webmd.com/diet/ss/slideshow-health-benefits-of-watermelon

https://www.medicalnewstoday.com/articles/266886.php

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

https://www.foodandwine.com/recipes/watermelon-salad-feta-and-mint

A Frozen Watermelon-White Wine Dessert

https://www.gourmettraveller.com.au/recipes/recipe-collections/watermelon-recipes-14712

*Photo by Neha Deshmukh on Unsplash

 

 

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Living Heart-Healthy

It’s February, my friends! Valentine’s Day is quickly approaching. And retailers are stocked with an array of gifts. Couples are making plans for a special evening. Or, maybe, an indulging get-away? Singles are contemplating their next move. And florists, God bless them, are getting ready to work over-time. Romance is definitely in the air — melting this polar vortex. Some enjoy this time of year. Others loathe it. Decisions. Decisions. Decisions. Amid the excitement, many of us seem to forget that the heart is more than emotions. It’s about sustaining life. So, for a moment, put down that fancy box of truffles and think. Are you and your loved one living “Heart-Healthy”

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No matter your age, diet and exercise are two key components of living Heart-Healthy. If you (or your loved one) need to lose some weight, the DASH (Dietary Approaches to Stop Hypertension) diet is a great way to start! Watching your salt intake is also important. If you are already living with heart disease, then you probably know how crucial these things are to your health and well-being. It’s vital to make changes that will strengthen your heart. 

This isn’t difficult. Start with a commonsense approach. When you eat, at home or in a restaurant, use portion control. An average serving of meat, fish or chicken is 2-3 ounces.  So, skip that 16-ounce T-bone on the menu and order the 6-ounce filet instead. It’s a little more than average, but not excessive. Eat more fruit and vegetables. Try whole-grains like oats, corn, barley, cracked wheat or quinoa. I highly recommend the latter — WOW! Limit your fats. And, occasionally, treat yourself to something special, i.e. a candy bar, a slice of cheesecake, ice cream, etc. You’ll be pleasantly surprised, with your results!

Exercise, like eating, can be done with a simple commonsense approach. Walking is an easy way to get started. It doesn’t require equipment, or a gym membership — just a comfortable pair of shoes. It also provides couples with an activity that they can share as well. A 30-minute walk takes little time, or effort. But the benefits, physically and emotionally, are endless. If you would prefer something else, talk to your doctor. He or she can discuss exercise options that are safe and effective. Reducing sedentary living is your goal. You can do this!

Let’s be honest. We all have bad habits, in some form. But there are simple ways to overcome these behaviors:

  • Identify Cues. What triggers your bad habit?
  • Disrupt. Once you recognize these cues, you can help throw them off-track!
  • Replace with a good behavior. The new behavior, i.e. a piece of fruit instead of cookies, will prevent your brain from going into auto-pilot.
  • Keep it simple. It will be easier to make the change/s.
  • Think long-term. Remember why you are doing this — a healthier you!
  • Be persistent. Soon your changes will feel like the norm.

Whether Cupid has taken aim at you or not, feel the love this month. Think beyond Valentine’s — beyond February. Love yourself. Think of ways to take care of your health. Make the changes. Positive behaviors will lead to a happier you. A healthier you. And if your loved one will join in … well, that’s the real heart of the matter. So, talk about it. Invest in your future. Take the Heart-Healthy journey, together. You’ll be glad that you did!

 

Reference Links:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

https://wholegrainscouncil.org/definition-whole-grain

https://www.nhlbi.nih.gov/health-topics/heart-healthy-lifestyle-changes

https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/how-to-break-bad-habits-and-change-behaviors

https://www.bhf.org.uk/informationsupport/risk-factors/smoking

*Photo by Clem Onojeghuo on Unsplash