Lower Pressure Blog

What are your first thoughts when it comes to vegan food? Yum or yuck? That is what I thought too. But over the years I have collected some amazing vegan cookbooks. The recipes are just spectacular. Some of the best food I have tasted have been vegan foods. Not don’t get me wrong I love steak. But in order to be more health oriented I have had to cut way back.

This weeks recipe will wow your friends, family and your taste-buds. Far from ordinary these tacos I simply delicious. My father used to say, “Don’t say you don’t like it if you have never tried it.” I guess he was right.

Ingredients:

Teriyaki Sauce

• 1 C. Water
• 1/3 C. Brown sugar
• 1/4 C. Soy sauce
• 1 Tbsp. Agave
• 2 Cloves of Garlic, grated
• 1 tsp. Ginger, dry
• 2 Tbsp. Rice wine vinegar
• 2 Tbsp. Corn starch
• 1/4 C. Cold water

Roasted Pineapple Salsa

• 1 1/2 C. Pineapple
• 1/4 C. Red onion,chopped
• 1/4 C. Cilantro,chopped
• 1/2 a Jalapeno,diced

For the tacos

• 1 Block Extra firm tofu
• 1 package of seitan crumbles if preferred
• Tortillas
• Chives and sriracha(optional)
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  Instructions:

  1. Preheat the oven to 450 degrees. Roast the pineapple first. Cut the pineapple into strips. I used three large strips of pineapple. Place on a sheet pan sprayed with non stick spray. Roast in the oven for about 20 minutes or until the pineapple is nice and juicy and getting brown.

  2. While the pineapple is in the oven, cut the tofu into small strips and then press between paper towels to dry out a bit. Let sit.

  3. Once the pineapple is finished, take out of the oven, and let cool for a minute while you start baking the tofu. Place the tofu on a baking sheet sprayed with non stick spray. Spray the tops of the tofu with more non stick spray. Bake at 450 degrees for 20-30 minutes until nice and brown and firm.

  4. While the tofu is baking, make the Teriyaki sauce. In a small sauce pan, combine all the ingredients for the sauce except the corn starch and cold water. Whisk and heat on medium until the sugar has dissolved. In a separate small bowl, mix together the corn starch and cold water. Whisk until corn starch dissolves. Then pour the corn starch slurry into the sauce pan with the other ingredients. Whisk the sauce to combine the cornstarch. Continue to simmer for 5 minutes or so until the sauce has thickened. Set aside and let cool a bit.

  5. Then make the salsa, by chopping the pineapple, then mixing with all the salsa ingredients in a bowl.

  6. Once the tofu is done baking, toss the tofu in the Teriyaki sauce. Put together the tacos with a warmed tortilla, a few strips of tofu and top with the pineapple salsa. You can add more Teriyaki sauce on top as well. Add sriracha or chives if you like! Enjoy!

  We collected dozens of great heart healthy recipes for you – Here they are…

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

However, some herbs and spices may offer additional health benefits. One of those is ginger.Scientific analysis shows that ginger contains hundreds of compounds and metabolites, some of which may contribute to health and healing. Of these, the gingerols and shogaols have been most extensively researched.

Native to South-east Asia, India and China, ginger has been an integral component of the region’s diet and valued for its aromatic, culinary and medicinal properties for thousands of years. The Romans first imported ginger from China, and by the mid-16th century, Europe was receiving more than 2000 tons per year from the East Indies. The top commercial producers of ginger now include Jamaica, India, Fiji, Indonesia and Australia.

Ginger is a flowering plant and its official name is Zingiber officinale. The rhizome, more commonly known as the root, is what you are likely familiar with. The root is spicy and peppery in flavor, with loads of medicinal properties. It’s used all over the world in culinary and clinical applications—both for good reason.

Types of Ginger

You can buy ginger in a variety of forms, including:

• Whole fresh roots, which provide the freshest taste
• Dried roots
• Powdered ginger, which is a dried root that has been ground
• Preserved or ‘stem’ ginger, which is made from fresh young roots that have been peeled, sliced and cooked in sugar syrup
• Crystallised ginger, which is also cooked in sugar syrup, then air-dried and rolled in sugar
  Pickled ginger, which is made by thinly slicing the root and pickling it in vinegar. In Japan this is known as gari, and often accompanies sushi to refresh the palate between courses

Gingers Superpowers

Ginger has been called a superfood time and again, but what makes it so powerful? This root has the following eight superpowers.

1. Helps Lower Blood Pressure

High blood pressure (known as hypertension) is a common symptom of the standard American diet, which is high in processed foods. According to the Mayo Clinic, when hypertension is left untreated it can lead to damage to your arteries, heart, brain, kidneys, and eyes. Doctors frequently prescribe blood pressure medications to their patients, but what if you could reduce your blood pressure naturally?

Ginger has been shown to improve blood pressure (in conjunction with medication) by acting as a vasodilator—it expands your blood vessels. This is helpful for increasing circulation in the body, which reduces the overall blood pressure throughout the body. Ginger also contains potassium, a mineral that research has found can help lower blood pressure. According to the United States Department of Agriculture (USDA), ginger contains 415 mg of potassium per 100 g. That’s more than a banana (a food known for being high in potassium), which only contains 358 mg per 100 g.

2. Aids In Colds and The Flu

During cold weather, drinking ginger tea is a good way to keep warm. It is diaphoretic, which means that it promotes sweating, working to warm the body from within.

To make ginger tea at home, slice 20 to 40 grams (g) of fresh ginger and steep it in a cup of hot water. Adding a slice of lemon or a drop of honey adds flavor and additional benefits, including vitamin C and antibacterial properties. This makes a soothing natural remedy for a cold or flu.

3. Helps In Pain Relief

The root, the part of the plant most widely used in alternative forms of medicine, is rich in volatile oils that contain the active component gingerol. This potent anti-inflammatory compound is believed to explain why people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Gingerols inhibit the formation of inflammatory cytokines, or chemical messengers of the immune system.

4. Aids with Digestion

Ginger has a long tradition of being very effective in alleviating discomfort and pain in the stomach. It’s regarded as an excellent carminative, a substance that promotes the elimination of excessive gas from the digestive system, and soothes the intestinal tract. Colic and dyspepsia respond particularly well to ginger.

5. Alleviates Nausea

Ginger root has also been anecdotally reported to reduce the symptoms associated with motion sickness, including dizziness, nausea, vomiting and cold sweating. Ginger has been used to treat nausea and vomiting associated with mild pregnancy sickness. However, check with your GP or midwife to ensure it is appropriate for you.

6. Anti-Cancer Agent

Pre-clinical studies have shown protective effects of ginger and its constituents against skin, breast, oral cavity, liver, and colon cancer in animals.

Many plants and their products have active anticancer agents. Ginger is considered as an important spice with many clinical potential activities. Ginger and its compounds display, anti-metastatic and anticancer agent.

7. May Reduce Menstrual Pain

Ginger is effective for cramps and reduces bleeding when an eighth of a teaspoon of ginger powder is taken three times a day during one’s period. On ginger, women went from half a cup per period down to a quarter cup. Ginger appears to be a highly effective treatment for the reduction of menstrual blood loss.

8. May Reduce Cholesterol

One 2014 study showed that ginger can lower your total cholesterol and triglycerides levels, while a study conducted in 2008 showed that it can reduce your LDL cholesterol levels and boost your HDL cholesterol. You can take ginger as a supplement or powder or simply added, raw, to food.

Ginger In Moderation

Like all things too much of a good thing can have adverse effects. While ginger has many health benefits you should know the following.

Large doses of ginger may cause sleepiness and minor sedation, according to Medline Plus. Ginger may increase the risk of bleeding so if you have a bleeding disorder, you should avoid eating large amounts of it or taking supplements, according to Medline Plus.

Ginger may also lower your blood sugar, which could cause problems if you have diabetes or hypoglycemia. Eating large amounts of ginger, or taking high dose supplements, might make some heart conditions worse so avoid ginger if you have heart disease. As well, if you take warfarin or other blood thinners, you should limit the ginger you eat since high consumption could interfere with your medication.

Consult Your Physician

Using fresh ginger for many people poses no complications. Ginger comes in many forms. Myself I do prefer using fresh ginger versus supplements.

You should know that ginger may interfere with medications that change the contraction of the heart, including beta blockers and digoxin. Before beginning to take ginger for any ailment, you should consult your doctor.

Seniors usually take medicines regularly, and it’s always unwise for them to start a new regimen without the advice of a physician.

This amazing tortilla casserole proves you don’t have to give up your favorite foods to eat a heart-healthy diet. Layers of tortillas, chicken and vegetables with a creamy goat-cheese sauce create a lasagna-like Mexican casserole dish for an easy, healthy dinner the whole family will love.

Ingredients:

• 1 pound boneless, skinless chicken breasts, trimmed
• 2 tablespoons extra-virgin olive oil
• 8 ounces sliced mushrooms
• 1 medium leek, halved and sliced, white and light green parts only
• 3 cloves garlic, sliced
• 2 cups low-fat milk
• 1 tablespoon cornstarch
• 4 cups baby spinach
• ¼ cup chopped pickled jalapeños
• 4 ounces goat cheese
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 12 corn tortillas, halved
• ⅓ cup green salsa
• ⅓ cup shredded Mexican cheese blend

Instructions:

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

2. Place chicken in a medium skillet or saucepan and add enough water to cover by 1 inch. Bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Remove the chicken to a clean cutting board and chop or shred with two forks.

3. Meanwhile, heat oil in a large pot over medium-high heat. Add mushrooms, leek and garlic; cook, stirring occasionally, until the leek is soft and starting to brown, about 4 minutes. Whisk milk and cornstarch in a small bowl and add to the pot. Cook, stirring constantly, until the mixture thickens, 3½ minutes. Stir in spinach, jalapeños, goat cheese, salt and pepper; cook until the cheese melts and the spinach wilts, about 2 minutes more. Remove from heat. Stir in the chicken.

4. Cover the bottom of the baking dish with 6 tortilla halves. Spread 1½ cups of the filling over the tortillas. Repeat with 3 more layers of tortillas and 2 more layers of filling, ending with a layer of tortillas. Spread salsa on top and sprinkle with shredded cheese.

5. Bake until hot and bubbly, 20 to 25 minutes. Let stand 10 minutes before serving.

We collected dozens of great heart healthy recipes for you – Here they are…

Researchers suggest that people with high blood pressure, or hypertension, may see a similar or greater reduction in systolic blood pressure after following a Dietary Approaches to Stop Hypertension (DASH Diet) and low-salt diet as people who take antihypertensive drugs.

Study co-author Stephen Juraschek — who works in the Beth Israel Deaconess Medical Center at Harvard Medical School in Boston, MA, as well as the Johns Hopkins University School of Medicine in Baltimore, MD — and colleagues say that their findings that a change in diet should be the first line of defense for adults at increased risk of high blood pressure.

Everyone talks about DASH Diet, but what exactly is it?

Today there are a plethora of diets to choose from that claim to lower blood pressure. But with so many different diets and fads to choose from, which is the best for you? In today’s blog,

I want to take a look at the DASH diet. DASH is an acronym for, “Dietary Approaches to Stop Hypertension”. One question we want to consider is, “Does a dietary approach arrest, and reverse hypertension?” We will answer that question after reviewing the DASH diet.

What Is High Blood Pressure?

High blood pressure is blood pressure higher than 140/90 mmHg** Blood pressure is usually measured in millimeters of mercury, or mmHg. , and pre-hypertension is blood pressure between 120/80 and 139/89 mmHg.

But high blood pressure can be prevented and lowered if you take these steps: Follow a healthy eating plan, that includes foods low in sodium.

Maintain a healthy weight and be moderately physically active for at least 2 and a half hours per week. If you drink alcoholic beverages, do so in moderation. If you already have high blood pressure and your doctor has prescribed medicine, take your medicine, as directed, and follow these steps.

Dash Diet – How does it work?

When following a specific diet some require that you buy this supplement, that powder, and cleanse. This can be costly to your wallet and can actually add more stress and cause you to quit before you see any changes. In this case, you become more frustrated than before.

With the DASH diet eating plan there are no special foods and no hard fast rules to follow. Seems simple already. It seems that hard fast rules are harder to follow, which is another tipping point for people.

I myself find that I can only maintain the hard fast rules for so long and then I crash. The end result is much worse than when I started.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium, sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet.

This heart-healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, calcium, protein, and fiber.

Here is a short video explaining how DASH diet works:

Making A DASH For It

Even if you are vegan or vegetarian you can follow the DASH diet. Beans, seeds, nuts are all important parts of the DASH diet.

Substitutions of meat/fish/poultry can be made using any acceptable protein-rich non-animal products. The DASH diet itself is a compromise, designed to provide the blood pressure-reducing benefits of healthy vegetarian and vegan diets in an eating plan designed to be acceptable to a broad range of people.

The DASH diet outline how many servings are needed each day from various food groups, based on calorie levels. The standard DASH plan is based on 2,000 calories a day.

If you are trying to lose weight and want to eat fewer calories, the 1600-calorie version might be a better place to start. The following chart lists the food groups and daily servings recommended by the DASH diet, as well as portion sizes and tips to incorporate them into your meals.

Caloric Chart For The DASH Diet

Again we must reiterate the DASH eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups. The number of servings depends on the number of calories you’re allowed each day.

Your calorie level depends on your age and, especially, how active you are. Think of this as an energy balance system—if you want to maintain your current weight, you should take in only as many calories as you burn by being physically active.

If you need to lose weight, eat fewer calories than you burn or increase your activity level to burn more calories than you eat.

The DASH diet outline how many servings are needed each day from various food groups, based on calorie levels. The standard DASH plan is based on 2,000 calories a day. If you are trying to lose weight and want to eat fewer calories, the 1600-calorie version might be a better place to start.

The following chart lists the food groups and daily servings recommended by the DASH diet, as well as portion sizes and tips to incorporate them into your meals.

Again think of food as fuel. If you are driving long distances you will need to fill the tank more often than if you are just going for a drive to a friends house. Too many times we see eating as a comfort, a release, an excuse.

Eating is a very social activity so we often overeat causing ourselves to increase our weight. I had to mentally make the switch over because too many times I would find myself eating when I was not hungry.

What is your physical activity level?

• Sedentary? You do only light physical activity that is part of your typical day-to-day routine.
• Moderately active? You do physical activity equal to walking about 1 to 3 miles a day at 3 to 4 miles per hour, plus light physical activity.
• Active? You do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.

Shaking Off The Salt:

Depending on your physical activity there is a corresponding amount for caloric intake. The more active a person is the more calories they will burn throughout the day. The less active you are the fewer calories you need to consume. It goes back to the gas tank analogy.

Choose and prepare foods with less sodium and salt, and don’t bring the salt shaker to the table.

Be creative—try herbs, spices, lemon, lime, vinegar, wine, and salt-free seasoning blends in cooking and at the table. And, because most of the sodium that we eat comes from processed foods, be sure to read food labels to check the amount of sodium in different food products.

Aim for foods that contain 5 percent or less of the Daily Value of sodium. Foods with 20 percent or more Daily Value of sodium are considered high. These include baked goods, certain cereals, soy sauce, and some antacids —the range is wide.

Rome Wasn’t Built In A Day:

Depending on your physical activity there is a corresponding amount for caloric intake. The more active a person is the more calories they will burn throughout the day. The less active you are the fewer calories you need to consume. It goes back to the gas tank analogy.

Add a serving of vegetables at lunch one day and dinner the next, and add fruit at one meal or as a snack. Increase your use of fat-free and low-fat milk products to three servings a day. Limit lean meats to 6 ounces a day—3 ounces a meal, which is about the size of a deck of cards.

If you usually eat large portions of meats, cut them back over a couple of days—by half or a third at each meal. Include two or more vegetarian-style, or meatless, meals each week.

Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans. Try casseroles and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.

For snacks and desserts, use fruits or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar, and calories—for example, unsalted rice cakes; unsalted nuts or seeds; raisins; graham crackers; fat-free, low-fat, or frozen yogurt; popcorn with no salt or butter added; or raw vegetables. Use fresh, frozen, or low-sodium canned vegetables and fruits.

Our Final Thoughts:

The best way to combat high blood pressure is with lifestyle modifications. Always remember that at times we will have setbacks. But even with occasional setbacks, we do not want to through in the towel and quite. Every day will present its own challenges.

If possible join an online support group. Having compassionate people around you to encourage you is a must. We do not want to surround ourselves with people who question why we are even trying. We must try for our health depends upon it.

The DASH diet has proven that it can reduce high blood pressure if the guidelines are followed. it isn’t a cabbage soup fade to losing weight only to gain it back again. No, DASH is sensible and it is not so much a diet as it is a lifestyle food and changing the relationship we have with food.

They say every journey begins with a single step. I encourage you to take that first step, enjoy the journey, and most of all be patient and kind to yourself as you make these changes.

Here are a few recipes of DASH Diet

• DASH Diet – Seafood Kabobs
• DASH Diet – Warm Delicious Veggie Frittata
• Healthy Jerk Chicken with Spicy Mango Topper

Have an idea for an upcoming article? We would love to hear from you. Contact me Eli at [email protected].

Insomnia can be caused by psychiatric and medical conditions, unhealthy sleep habits, specific substances, and/or certain biological factors. Recently, researchers have begun to think about insomnia as a problem of your brain being unable to stop being awake (your brain has a sleep cycle and awake cycle—when one is turned on the other is turned off—insomnia can be a problem with either part of this cycle: too much wake drive or too little sleep drive). It’s important to first understand what could be causing your sleep difficulties.

Chronic stress, anxiety, and tension are the leading causes of insomnia and sleeplessness among adults. Acupressure and reflexology can prove to be a healthier alternative to popping pills and can positively affect the quality of sleep, as stated by a study in Milan, Italy at the San Gerardo Hospital.

The fundamental belief behind acupressure for insomnia is that energy flows through the body through the various energy meridians. Due to the effects of stress, this movement of energy becomes obstructed. Acupressure therapy helps distribute the energy throughout the body and relax the body.

There are four such acupressure points for quick sleep that you can stimulate to be out like a light.

Neiguan

Neiguan, or Inner Gate, is one of the best points to press for sleep and relaxation. This point is also called P6 or Pericardium 6. To find the Neiguan point, place 3 fingers at the base of the wrist and feel for a natural depression. There is a depression between the tendons in the hand that can be an effective insomnia cure. Press this point, applying steady pressure until you feel the stress start to melt away and you get more relaxed. If you would like to sleep like a baby into the night, try to keep continuous pressure on the point by taping a kidney bean onto it.

Shimien

If you are practicing self-acupressure for insomnia, Shimien is your best buddy located at the base of your foot. Locate this acupressure point for insomnia by drawing a line from the ankle bone to the sole of your foot. This point is located right in front of the heel. You can actually take a pen and draw first to pinpoint the exact point where these lines meet. It should be a very soft spot but pressing it should NOT hurt you if you are doing it correctly.

Shenmen

Shenmen is one of the points to press for sleep, which is also known as the Spirit Gate, H7 or Heart 7. It is said to control the pathways to the heart. In her book The Complete Guide to Natural Sleep, Holistic Expert Dian Dincin states that the Shenmen is located directly below the base of the smallest finger, near the crease of the wrist. Use the thumb of your other hand to apply constant pressure for about 20 seconds. This will your energy levels wind down slowly and soothe you into a restful slumber.

Anmien

Anmien, the serene sleep pressure point, is situated on the head. Find this pressure point for sleep at the base of the skull just behind the ear, along with the soft place where your neck muscles connect to your jawline. Make sure to maximize this pressure point by applying steady but gentle pressure with your index and middle fingers into the hollow. Within 15 to 20 minutes you should start to feel calm and heavy-eyed.

Three Yin Intersection

The three yin intersection point is located on your inner leg, just above your ankle. To treat insomnia:

• Locate the highest point on your ankle.
• Count four finger widths up your leg, above your ankle.
• Apply deep pressure slightly behind your biggest lower-leg bone (tibia), massaging with circular or up-and-down motions for four to five seconds.

In addition to helping with insomnia, simulating this pressure point can also help with pelvic disorders and menstrual cramps.

Don’t use this pressure point if you’re pregnant, as it’s also associated with inducing labor.

There are a few more acupressure points to use if you are suffering from insomnia. I just listed the top four. Insomnia can be a serious condition if left untreated. If you have question or concerns, consult your healthcare practitioner.

The fifth leading cause of death in men is a stroke, and one of the most common causes of stroke is high blood pressure, which puts unnecessary stress on blood vessel walls. A diet that is low in salt and rich in vegetables, fruits, and low-fat dairy products may help lower blood pressure.

Recent studies have also shown that increasing potassium intake may help lower blood pressure. Potassium is a mineral that helps normalize blood pressure and most Americans are falling short of their daily potassium needs according to the latest report released by the 2015-2020 Dietary Guidelines Advisory Committee.

Rich potassium and vitamin content make avocados a superfruit for hypertensives.

Avocados not only protect vision, reduce heart attack risk, potentially ward off cancer, and lower cholesterol, but new research says that avocado’s potassium and lutein content can promote normal blood pressure and help to control oxidative/inflammatory stress.

Study Results

The study, published in Nutrition Journal, indicates that adequate potassium intake may promote blood pressure control in adults. The mean intake of potassium by adults in the U.S. was approximate of 3200mg a day in men and 2400mg a day in women, which is lower than the 4700mg daily recommended intake.

Avocados contain about 152mg and 345mg of potassium per 30g and one-half fruit, respectively. Also, avocados are naturally very low in sodium with just 2mg and 5.5mg sodium per 30g and one-half fruit, respectively. Avocados are good for lowering blood pressure because they contain 350mg potassium and less than 140mg of sodium per serving.

The study, which was based on a National Health and Nutrition Examination Survey (NHANES), found that avocado eaters had a lower average weight (7.5 pounds less), smaller waistline (1.6 inches less), and lower BMI than non-consumers.

Eating avocados with salads or salsa greatly increase the bioavailability of carotenoids – another health-promoting property of the fruit. Moreover, avocados are one of the few foods that contain significant levels of both vitamins C and E – antioxidant vitamins that have been linked to blood pressure control in previous studies.

More comprehensive avocado clinical research is underway to significantly expand the scientific understanding of avocados in cardiovascular health, weight management, blood glucose control and healthy living.

Nutritional Benefits

Avocado consumption can also fit into a wide range of healthy eating plans (such as the DASH diet) because it is rich in nutrients and phytochemicals, yet medium to low in caloric content. Unlike typical fruits, avocados contain a very low sugar content of only 0.2g sugar per one-half fruit, which, according to the NHANES data, is the average avocado consumption.

The oleic acid found in avocados can reduce high blood pressure and cholesterol levels. Avocados also are rich in vitamins A, K, B & E and are loaded with fiber. Increasing your intake of avocados is not difficult and is especially good if you use it to replace less healthy sources of fat.

For example, replace the butter or cream cheese on your bagel/bread with mashed avocado. You can also opt for avocado slices on a sandwich in place of mayonnaise. You can also add avocados to salads or use as a dip for raw vegetables.

A word of warning:

Just because avocados are nutrient dense and good for your health, they are high in calories! They make a great addition to your diet. In moderation. A serving of avocado is 2 tablespoons (or about 1/6 an avocado). One serving provides 55 calories. So, enjoy, look for ways to add more to your regular diet, BUT don’t go overboard.

Do you remember the advertisement on television? “Meat It’s Whats For Dinner”. Well this week we are sharing with you a mouth watering steak recipe. If you are doing a “Keto-Diet” then you will absolutely love this recipe.

Whenever I am grilling steak I also like to add a hefty portion of grilled mushrooms and onions. Avoid the bake potato with all the fixings. But rather enjoy your steak with a tossed green salad with olive oil. fresh squeezed lemon and a splash of balsamic cream.

Ingredients:

• 2 cups chopped fresh parsley
• 1 ½ cups chopped fresh cilantro
• 1 small red onion, quartered
• 5 garlic cloves, quartered
• 2 chipotle peppers in adobo sauce
• ½ cup plus 1 tablespoon olive oil, divided
• ¼ cup white wine vinegar
• ¼ cup lime juice
• 1 tablespoon dried oregano
• 1 teaspoon grated lime peel
• 1 ¼ teaspoons salt, divided
• ¾ teaspoon pepper, divided
• 2 beef flat iron steaks or top sirloin steaks (1 pound each)

Instructions:

1. For the chimichurri, place the parsley, cilantro, onion, garlic, and chipotle peppers in a food processor; cover and pulse until minced.

2. Add ½ cup oil, vinegar, lime juice, oregano, lime peel, ½ teaspoon salt, and ¼ teaspoon pepper; cover and process until blended. Cover and refrigerate until serving.

3. Drizzle steaks with remaining oil; sprinkle with remaining salt and pepper. Grill, covered, over medium heat for 8-10 minutes on each side or until meat reaches desired wellness (for medium-rare, a meat thermometer should read 145 degrees, medium, 160 degrees, well-done, 170 degrees).

4. Thinly slice across the grain; serve with chimichurri.

We collected dozens of great heart healthy recipes for you – Here they are…

Dark chocolate keeps many diseases and health disorders away and is even considered healthier than fruit juice.

Researchers list 4 ways through which consumption of dark chocolate can keep you fit and healthy

Dark chocolate

Dark Chocolate Reduces blood pressure (hypertension). Doctors could soon be prescribing a dose of dark chocolate to help people with hypertension, according to new research. Scientists at an Australian University combined the results of 15 studies into the effects of flavanols. Flavanols are the compounds in chocolate, which cause dilation of blood vessels, on blood pressure.

They found that consumption can significantly, albeit modestly, reduce blood pressure for people with high blood pressure. But not for people with normal blood pressure.

When choosing the right chocolate to eat, you should go for ones high with Cocoa

Does Dark chocolate improve blood pressure?

Health experts from a UK university feel the most painless path to better cardiovascular health is one that comes all-too-naturally to many people: eating chocolate.

They found that the highest level of chocolate intake was associated with a 37 percent reduction in cardiovascular disease. A 20 percent drop in strokes, when compared with the chocolate-averse cohort.

Some researchers found that chocolate contains more antioxidants (polyphenols and flavanols) than fruit juice. They found that the chocolate trumped the juice with more antioxidant capacity, and a greater total flavanol content.

Another Research that was done in Jordan shows a definite link between chocolate consumption and lower blood pressure. Now of course we are not talking about eating a Snickers Bar but a healthier dark chocolate which has to be 70% cacao or greater and have less than 10 grams of sugar per serving.

The research investigation included 14,300 men and women over the age of 18 which 75%of the group between 18-39. All participants had normal blood pressure and no heart disease. They found that the more dark chocolate a person consumed, the lower their systolic blood pressure (that’s the top number). Specifically, the average systolic pressure for mild intake was 125.64 compared to 119.29 for high intake. (Less than 120 is considered normal, while 120–139 is considered pre-hypertension.)

Diastolic numbers (the lower one) showed a similar effect. Mild consumers had an average of 79.92, while high consumers boasted 76.74. (Less than 80 is considered normal, while 80–89 is considered pre-hypertension.) Conclusion eating dark chocolate is healthy and beneficial in fighting high blood pressure.

Dark chocolate eases symptoms of chronic fatigue syndrome

Dark chocolate is rich in chemicals known to increase signals carried around the brain. But this is thought to be the first time the connection has been found to help symptoms of chronic fatigue syndrome. Chronic fatigue is a condition which is characterized by extreme, persistent fatigue for six months or more. Including other problems as muscle pain, headaches and poor memory.

Patients, who suffered from a severe form the disease were given dark chocolate for eight weeks. This followed by a break and then another variety with little cocoa but which tasted the same. They were asked to eat 15 grams three times a day and not make any other changes to their diet. They reported significant improvement in their well-being. The study was conducted at a reputed UK university.

Dark chocolate may protect against sunburn

A study conducted by scientists in Germany and Britain discovered that eating dark chocolate not only satisfies sweet tooth cravings but protects against sunburn as well.

They found that chemicals in chocolate called polyphenols increase blood flow close to the skin. This helps protect against ultraviolet rays, but those studies were too small in scale to be conclusive.

Here is a short video discussing the health benefits of dark chocolate:

Conclusion

All that said, it should be mentioned that many of the studies made about chocolate and its health benefits we funded by Chocolate companies. As so, the results and conclusions should be taken with a pitch of salt.

If you do decide to include chocolate in your diet, you should aim for chocolates which are high in cocoa solids. The higher the percentage the more flavanols are in your chocolate and flavanols do have some research to support their benefits.

To learn a little about the history of chocolate – watch this video

Eating and drinking—for better sleep means more than just avoiding caffeine and heavy, heartburn-inducing foods at night. Certain foods and beverages could actually help you fall asleep faster and sleep more soundly. Here are some foods that help you sleep (and some drinks too).

Food and Drink That Promote a Good Night’s Sleep

Eating and drinking for better sleep means more than just avoiding caffeine and heavy, heartburn-inducing foods at night. Certain foods and beverages could actually help you fall asleep faster and sleep more soundly. Here are some things to put on your grocery list for more restful

Complex Carbs

Skip the white bread, refined pasta, and sugary, baked goods, which may reduce serotonin levels and impair sleep. Instead, choose stick-to-your-ribs whole grains for your bedtime snack: Popcorn, oatmeal, or whole-wheat crackers with nut butter are all good choices.

 

A Handful of Nuts

Nuts are a good source of heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone, helping you sleep more soundly.

Cottage Cheese

Foods that are high in lean protein, like cottage cheese, also pack the amino acid tryptophan, which may increase serotonin levels. Serotonin is a brain chemical and low levels of it can contribute to insomnia. To sweeten it up, top the cottage cheese with raspberries, which are rich sources of melatonin.

A Cup of Bedtime Tea

A nightly cup of tea (sans caffeine, of course) can be a perfect relaxing ritual. Chamomile, ginger, and peppermint are calming choices for bedtime.

 

Warm Milk

Scientifically, there may be some link between the tryptophan and melatonin content of milk and improved sleep. But perhaps more powerful is the psychological link between warm milk and bedtime as a child. Just like hot tea, a warm drink of milk can provide the perfect soothing backdrop for a relaxing bedtime routine.

Lavender Bedtime Milk: If you’re the evening-workout type, end your night with a warm cup of this. Not only do the vanilla, honey, and lavender make it super soothing, but the serotonin and healthy fats in the walnuts simultaneously replenish tired muscles while encouraging better sleep.

Hemp Peppermint Hot Chocolate: A hot, chocolaty cup of cocoa is comforting enough, but a few extra ingredients make it over-the-top cozy. With soothing peppermint oil, healthy fats from the cashew butter, and zero added sugar, it sets you up for a relaxing treat followed by an uninterrupted night of sweet dreams.

Vegan Pumpkin Spiced Bedtime Drink Unlike 99.9 percent of pumpkin-spiced beverages in the world, this one actually has pumpkin in it—win! A few tablespoons of the puréed veggie go into the lightly sweetened, cinnamon-dusted steamer, which is also caffeine-free so that you’re not bouncing off the walls at midnight.

Spiced Ayurvedic Sleepytime Milk If you haven’t yet hopped on board the turmeric train, your sleep-deprived state might give you a good reason to start (with this dairy-free drink). Thanks to a combination of anti-inflammatory and neuroprotective properties, it’s been shown to help with anxiety and promote better sleep. This is just further proof that the golden root is worth.

Fruits

Certain fruits that contain melatonin may help you fall asleep faster and wake up less often during the night. For instance, tart cherry juice and whole tart cherries contain a lot of melatonin, and bananas, pineapple, and oranges are also sources. If you have insomnia, eating two kiwis before bed can increase your sleep duration by an hour over the course of a month. Other fruits and vegetables that are rich in antioxidants (like berries, prunes, raisins, and plums) may have a relaxing effect on your nervous system.

Bananas Bananas are loaded with potassium and magnesium. These compounds don’t just refuel your muscles post-workout—magnesium also serves as a natural sleep aid. A sleep expert told us he regularly makes banana tea, like a specialty sleep cocktail, since the peel has about 3x the magnesium as the fruit. Read all about it—and 14 other things you can do during the day to help you fall asleep faster at night—here.

More Foods That Help You Sleep

A warm bowl of oatmeal can soothe you right to sleep: Whole grains, like oats, are naturally rich in the amino acid tryptophan, which your body uses to make serotonin (the feel-good hormone) and melatonin (the sleep hormone), according to the Whole Grains Council. You’ll feel your mood improve, and brain and body relax. This snack can also establish and maintain steady sleep cycles.

Omega-3-rich fish Fish, like cod, tuna, and halibut (even crustaceans like shrimp) are high in tryptophan. (Actually, all of this seafood has higher levels than turkey.) What’s more, salmon, mackerel, and other fatty fish can add sleep-aiding magnesium and omega-3 fatty acids to your diet. Just be careful about what kind you chow down on—some fish aren’t sustainably raised or fished, and can be bad for your health.

This is a good place to start but by no means is the exhaustive list of foods that will get you a great nights sleep. Do your homework and find out what it takes for you to get a great nights sleep.