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Archive for November, 2014

Healthy Recipe: Flourless Peanut Butter Cookies

November 11, 2014

Flourless cookies sound too good to be true? Think again! These simple cookies only have 5 ingredients, but we assure you that they aren’t short on flavor!

Flourless Peanut Butter Cookies (click to access the full recipe with instructions and preparation information)

  • 1 cup natural peanut butter
  • 1 cup of sugar (you can substitute for stevia or a natural sweetener)
  • 1 teaspoon pure vanilla extract
  • 1 large egg lightly beaten
  • Coarse sea salt (just for sprinkling)


Did you know? Benefits of Peanut Butter

Eating a 2 tablespoon serving of peanut butter gives you 2 grams of fiber. Adequate consumption of fiber is important for the healthy functioning of your body and of course you can get more fiber from other meals but peanut butter can help supplement this.

Also, a serving of peanut butter packs in 7 grams of protein, making it perfect for breakfast or a mid morning meal choice. When you choose to eat protein, you feel fuller for longer and is essential for building and repairing muscles.

We know that peanut butter has a high fat content, but what’s important to note is that it is high in unsaturated fat. When consumed in moderate amounts, eating peanut butter can actually help improve your heart health.

Making sure to consume the right kind of fat can help benefit any diet. Maintaining a regular intake of protein, fruits, veggies, whole grains and healthy fats can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit


Diet Tricks for a Healthy Heart

November 6, 2014

Heart disease is the leading cause of death in the United States, accounting for 600,000 deaths per year.

A number of factors contribute to your risk, family history and age, but others like excess weight and inactivity, you have more control over.

Eating right and making sure your body has the nutrition it needs can be the most powerful method of heart disease prevention. Adopt healthy-eating guidelines, and consider these diet tips for a healthy heart.

1. Eat 2 Squares of Chocolate. Chocolate lovers rejoice! Louisiana State University researchers discovered that bacteria living in our stomachs ferment chocolate into an anti-inflammatory that are good for the heart. The best part? Researchers believe that adding fruit to the chocolate could boost fermentation.

2. Spice it up. Salt can increase your blood pressure, which is a major risk for heart disease. But just trying to eat less salt may be ineffective. Instead, try swapping salt for herbs and spices. A behavioral intervention study showed that adults who traded salt for spice blends consumed 966 mg/day less sodium than those who tried to just cut out salt completely.

3. Fiber is Your Friend. Fiber protects your heart by boosting your body’s ability to produce LDL (low-density lipoprotein) receptors which pull “bad” cholesterol out of the blood. You can reduce your risk of cardiovascular disease by eating 7 extra grams of fiber.

4. Garlic. Garlic that has green shoots emerging from the cloves has more heart-healthy antioxidant activity than the fresher version. Garlic can lower cholesterol, and help to keep blood flowing normally and prevent clots.

Focus On Healthy Foods

To fight heart disease, eating an assortment of nutritious foods daily can help lower your risk. In addition to making an effort to follow diet guidelines, taking advantage of preventive health screening options is the next step.

Life Line Screening offers a heart disease screening that includes checking for high cholesterol, elevated C-reactive protein levels, high blood pressure and assess other risk factors. Learn more about our preventive health screenings.

Healthy Recipe: Oven-Baked Salmon

November 5, 2014

Wild salmon is one of the best types of fish to include in your diet, and it can be done in a variety of ways. It’s firm enough to grill, but it’s just as delicious baked, and doesn’t dry out as easily as many other fish. It comes fresh, frozen, smoked, and canned. Wild salmon can be eaten without fear of excess contaminants or mercury, and it has a very high nutrient profile, including the highly-prized omega-3 fatty acids. What’s not to like?

Click the title of the recipe to access the preparation instructions.


Oven-Baked Salmon

• 12 ounce salmon filet, cut into 4 pieces
• Coarse-grained salt
• Freshly ground black pepper

Try pairing the salmon with a toasted almond parsley salsa and baked squash. Here’s what you’ll need for the salsa:

• 1 shallot
• 1 tablespoon of red wine vinegar
• Coarse grain salt
• 2 tablespoons of capers, rinsed
• 1 cup fresh flat-leaf parsley
• ½ cup toasted almonds
• Extra-virgin olive oil

The omega-3s found in wild salmon help reduce your risk for heart disease, which is important for those who have type 2 diabetes, since their risk is already elevated. Over time, high blood glucose levels can lead to an increase in fatty material deposits in blood vessels which contributes to clogging of the arteries.

Salmon also contains a healthy fat and protein combination that slows your body’s absorption of carbohydrates, which keeps blood sugars on a more even level.

Here are a few health benefits of eating salmon:

Reduce inflammation – Omega-3s from fish reduce the inflammation in blood vessels characteristic of heart disease and diabetes
Lower Triglycerides – Omega-3s lower blood triglycerides (fats) and boost the amount of HDL or “good” cholesterol. These changes are especially favorable in people with heart disease and type 2 diabetes.
Help prevent obesity – Diets rich in seafood omega-3s may reduce fat tissue
Manage blood glucose levels – fish is a lean, high-protein food that doesn’t raise blood glucose levels.


Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. While eating right and following a regular exercise routine help, there are risk factors that you have less control over.

• Family History
• Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
• Low HDL cholesterol
• High blood pressure
• Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.


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