5 Simple Tips to Help Keep a Healthier Diet

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We always want you to feel and be your best self, therefore, keeping a healthy diet is really important. According to an article published by Healthline:

“A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.”

Here are 5 simple tips to continue a healthy diet, according to Healthline:

  1. Greek Yogurt: Greek yogurt contains higher protein which ultimately will keep you full for a longer period of time, ensuring to manage your appetite and food intake.
  2. Make a Grocery List: Creating a grocery list, will ensure that you are shopping the items you need and you aren’t excessilvely buying products that might be unhealthy for you.
  3. Eat Eggs: Eating a few eggs in the morning contains a high amount of protein and nutrients, increasing fullness.
  4. Drink Water: Drinking water will release toxins from your body and help you stay hydrated throughout the day.
  5. Try a new healthy recipe every week: A good way to stay healthy is to try a new recipe with vegetables, chicken, and fish which contrains an abundance of nutrients. Check out some of our heart-health recipes here

For more tips, check out Healthline’s article here

Healthy & Hearty Chilli Chicken Recipe!

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Serves 8

Ingredients

QUANTITYINGREDIENT
2 tsp.Olive oil
3 c.Onion, chopped
1/4 c.Chilli powder
1 1/2 tsp.Dried oregano
1 1/2 tsp.Ground cumin
1/2 tsp.Salt
3Garlic cloves, minced
3 c.Chicken stock, low sodium
1-15 oz. canKidney beans, drained & rinsed
1-15 oz. canBlack beans, drained & rinsed
1-19 oz. canDiced tomatoes, NOT drained
2 lb.Roasted chicken breast, diced
1/2 c.Low-fat cheddar cheese, shredded
1/2 c.Low-fat yogurt

Instructions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion; saute 5 minutes – until golden brown.
  3. Add chili powder and next 4 ingredients (powder through garlic); saute 30 seconds.
  4. Add chicken stock, beans, and tomatoes – bring to a boil.
  5. Reduce heat to medium-low, simmer 30 minutes.
  6. Stir in chicken, simmer 15 minutes.
  7. Serve with cheese and yogurt on the side as a garnish.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

7 Heart-Health Words to Know

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At The Mikey Network, we want to ensure that you are living your healthiest life. Understanding the definitions of specific heart-health words is important because you will be able to learn different parts of your body as you hear them throughout your life. We have created a list of 5 heart-health words for you:

  1. Atrial Tachycardia: A rapid rhythm driven by pacemaker activity in atrial sites other than the SA node (the natural pacemaker).
  2. Bypass Surgery: A blood vessel, usually taken from the leg or chest and is grafted onto the blocked artery, bypassing the blocked area. The blood can then go around the obstruction to supply the heart with enough blood to relieve pain.
  3. Commotio Cortis: Is a disruption of heart rhythm that occurs as a result of a blow to the area directly over the heart (percordial region) at a critical time during the cycle of a heartbeat. It is a form of ventricular fibrillation, not mechanical damage to the heart muscle or surrounding organs, and not the result of heart disease. The fatality rate is about 65%. It can sometimes, but not always, be reversed by defibrillation.
  4. Dyspnea: Shortness of breath; occurs normally during intense physical exertion or at high altitude.
  5. Echocardiogram: A cardiac test and way to see the heart with the use of ultrasound imaging.
  6. Premature Ventricular Contraction: An early heartbeat started by the ventricles.
  7. Sinus Node: The heart’s natural pacemaker, produces electrical impulses to keep the heart beating at a healthy pace by causing the heart to contract and pump blood at regular intervals.

For more heart-health words, click here

Why You Need Nutrition for a Healthy Lifestyle

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We know that sometimes it can be difficult to maintain a healthy lifestyle. However, eating nutritious food will benefit your body and overall well-being as you become more prone to certain health risks as you age.

We found this YouTube video that explains what happens as we age and the reasons why nutrition is important for a healthy lifestyle:

Let us know your thoughts and ways you continue to have a healthy lifestyle in the comments below!

3 Ways to Prevent Heart Disease through a Healthy-Diet

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This week’s blog post is brought to you by Mayo Clinic and the information has been taken directly from the article.

  1. Controlling Portion Size: The amount you eat is just as important as what you eat. In order to control portion size:
  • You can use a small plate or bowl to help control your portions.
  • Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables.
  • Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed, or fast foods.

2. Eat more Vegetables & Fruits: Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher-calorie foods, such as meat, cheese, and snack foods.

3. Reduce your Intake of Unhealthy Fats: According to Mayo Clinic, limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.