Lower Pressure Blog

Grill the finest of steak, of your choice, and arrange it atop fresh greens and plenty of vegetables to make a delicious “composed” salad. This will have your mouth watering, and your taste-buds dancing.

Check out other cuts of beef you can use to make a heart-healthy, mouth-watering salad below.

Ingredients

• 4 medium red bell peppers
• 10 ounces trimmed filet Mignon
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 garlic clove
• 1 pound green beans, trimmed
• 3 tablespoons balsamic vinegar
• 2 teaspoons extra-virgin olive oil
• 1 garlic clove
• 2 tablespoons minced shallot
• 8 cups mesclun (about 4 ounces)
• 6 medium tomatoes, cut into 1/4-inch wedges

How to make it 36 minutes:

1. Preheat grill or broiler. Put red peppers on grill rack or broiler pan. Cook until skins are blistered and blackened, about 10 minutes, turning frequently. Put in paper bag, seal tightly, and let steam 10 minutes. Peel away blackened skins from peppers, seed, and cut into chunks.

2. Meanwhile, lay filet flat on cutting board and slit lengthwise three-fourths of the way through. Open like a book and press flat. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cut 1 garlic clove in half and rub cut sides all over beef. Grill or broil beef until done to taste, about 3 minutes on each side for medium. Thinly slice beef.

3. Cook beans in boiling water until crisp-tender, about 5 minutes. Drain and rinse immediately with cold water.

4. Mince remaining garlic clove. Whisk vinegar, oil, garlic, shallot, and remaining salt and pepper in small bowl. Divide mesclun among plates and arrange steak, red peppers, beans, and tomatoes on top. Drizzle with dressing.

Some More Ideas

• Use other lean cuts of meat such as sirloin or top round in place of filet mignon.
• Use roasted yellow or orange bell peppers instead of red ones.
• Make an herb dressing. To the vinegar and oil mixture, add 2 teaspoons finely chopped thyme and basil.
• Health Points
• Choosing the right cuts and controlling your portion sizes are the secret to making beef a part of a healthy, lean diet.
• Beef can range widely in its healthiness—3 ounces of cooked rib roast, for example, has 24 grams of fat, while the same amount of top round has 5.4 grams of fat. Filet mignon, which is used in this recipe, falls in the middle. Beef is rich with potassium, zinc, and vitamin B12, as well as protein.

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

Green tea comes from the leaves of the camellia sinensis plant, which is a small shrub that is native to East Asia and India. While the drink has been enjoyed for centuries, even today, scientists continue to uncover new and exciting benefits of the beverage. Enjoying one or more cups of green tea per day could help you unlock some of these benefits.

Why Is Green Tea So Powerful?

Thiѕ type оf tеа iѕ touted аѕ оnе оf the world’s healthiest drinks. Thе health benefits оf green tea аrе due tо itѕ high content оf flavonoids. Green tеа аlѕо соntаinѕ catechins, a powerful antioxidant. Unlikе оthеr types оf tea, it оnlу соntаinѕ a small amount of caffeine. It iѕ аlѕо an excellent source of epigallocatechin-3 gallate (EGCG), a natural antioxidant thаt helps in treating vаriоuѕ diseases.
So there are definitely a lot of benefits for you to drink green tea.

As A Natural Source of Caffeine

Green tea is a natural source of caffeine, making it a great way to perk yourself up when you’re feeling tired. The good news is that green tea contains less caffeine than coffee, meaning that you can sip this beverage throughout the afternoon without significantly disturbing your sleep or suffering through the jittery side effects of caffeine overdose.

Lower Incidence of Heart Disease

Green tea may also be good for your heart. In a study of 40,530 Japanese individuals followed over seven years, drinking three to four cups of green tea per day was associated with a 31% lower risk of dying of cardiovascular disease.

This includes lowering your risk for including high blood pressure, heart attacks, and strokes. Heart disease is the world’s leading cause of death today. 17 million people die annually from this disease.

Studies show that drinking green tea can reduce some of those risk factors for this disease. For example it has been shown that green tea can reduce total cholesterol, LDL, and triglycerides. Green tea also dramatically increases the antioxidant capability of the blood, which protects the LDL cholesterol particles from oxidation, which is one part of the pathway towards heart disease.

Green Tea Can Boost Your Metabolism

The phytonutrients in green tea may also help you lose weight and keep it off. A 2009 meta-analysis of studies in this area found that drinking catechin-rich green tea significantly reduced body weight. Furthermore, people who drank green tea were more likely to maintain a healthy weight after significant weight loss.

One of these studies was a randomized controlled trial in 240 men and women that went on for 12 weeks. In this study, the green tea group had significant decreases in body fat percentage, body weight, waist circumference and abdominal fat .But not all randomized studies prove the benefits of weight loss.

As A Natural Antibiotic

Methicillin-resistant staphylococcus aureus, or MRSA, is a strain of antibiotic-resistant bacteria that is often transmitted in health care settings. Unlike regular staph infections, MRSA is not easily treated with antibiotics. Thus, new avenues for treatment are needed. Some preliminary evidence indicates that green tea may be helpful in the fight against MRSA.

Lower Your Risk of Type II Diabetes

Type 2 diabetes is becoming an epidemic in the United States, with nearly 10% of the population having this condition (American Diabetes Association, 2016). Drinking green tea could lower your risk. Compared to those who drank one cup per week, participants who drank more than six cups of tea per day had an astonishing 33% lower risk of type 2 diabetes . This effect remained even after researchers controlled for factors such as age, sex, and body mass index.

Reduce The Risk of Cancer

Green tea reduces risk of cancer. Anti-cancer properties hаvе bееn found in green tea.
Fоr example, thrоugh research, thе National Cancer Institute published in 1994, аn epidemiological study showing that regular drinkers оf green tеа reduce thеir risk оf esophageal cancer bу 60%.
The University of Purdue found thаt green tеа hаd thе ability tо inhibit cancer cell growth. And recently, a study showed that EGCG wаѕ аblе to shrink prostate cancer tumors in mice.

Green Tea and Brain Function

Green tеа саn increase activity in thе working memory area оf thе brain. With increased blood flow more healthy blood vessels саn reach thе brain. It аlѕо helps block thе formation оf plaques thаt hаvе bееn linked to Alzheimer’s disease.

A study showed that daily consumption of green tea, allover its catechin, which is a plant secondary metabolite, delays memory regression in and prevented memory regression. Catechin did also delay brain senescence.

These findings suggest that continued intake of green tea extracts, might promote your healthy ageing of the brain.

Good For Dental Hygiene

The compounds contained in green tea kill bacteria found in the mouth, stopping them from attacking your teeth. In this way, green tea helps to prevent cavities and gum disease, as well as decreasing the chances of inflammation.

The green tea magic also happens in your mouth. According to a study, green tea kills microbes that are responsible for bad breath. Apparently green tea beats mints, chewing gum and even parsley-seed oil at improving the smell of your breath.

Green Tea Packed With Vitamins

Vitamins have various effects on the human body. Although vitamins are essential nutrients, they cannot be produced within the body. Regularly drinking green tea, which is full of vitamins, is good for your health.

Vitamins, along with saccharides, lipids, proteins and minerals, are one of the five primary nutrients used by the body. Although vitamins are essential nutrients, they cannot be produced within the human body, and must be acquired through food.

There are 13 types of vitamins, which are classified into water-soluble vitamins, which dissolve in water, and fat-soluble vitamins, which only dissolve in fat. A deficiency in even one of these 13 vitamins can result in skin disorders, numbness in the hands and feet, sluggishness and fatigue.
Green tea is known for having more vitamins in higher concentrations than other foods, and this fact alone makes tea a superior beverage.

Prevents Eyes Disease

One study that was published in the February 2010 issue of the Journal of Agricultural and Food Chemistry investigated the effects of catechins on eye diseases and found that consuming more catechins may help protect the eyes from oxidative damage and vision loss. Scientists involved in the study found evidence that catechins can pass from the digestive tract of rodents to the tissues of their eyes and reduce oxidative stress for up to 20 hours after ingestion.

Types of Green Tea

There are a wide variety of green teas available around the world. The type called sencha is the most popular and usually the easiest to find. Other lesser known varieties of green tea include:

• Fukamushi Sencha (or Fukamushi Ryokucha)
• Gyokuro
• Kabusecha
• Matcha
• Tencha
• Genmaicha
• Hojicha

How To Brew Green Tea

1. Place your tea bag or high-quality tea leaves (purchase organic from a reputable company for the best tea) in your teapot.

2. Heat or boil water, but don’t let it completely boil and become too hot, as this can destroy some of the delicate compounds found in green tea leaves. The “ideal” temperature for brewing green tea is between 160 degrees Fahrenheit to 180 degrees F (traditionally standard Chinese green teas brew at a slightly higher temperatures). Pour hot water into the teapot to steep the leaves for only about 1–3 minutes. Larger leaves need more time to steep than finer, smaller leaves. At this point you can also add any fresh herbs you plan on steeping.

Once brewed, pour a little tea at a time into each cup in order to have the tea’s strength be evenly distributed. At this point, you can add some lemon juice or raw honey as the finishing touch.

Conclusion

It’s important to point out that while it might be very beneficial, drinking green tea alone likely won’t improve your life span or protect you from disease. Research suggests that a combination of lifestyle components account for the health benefits observed in people that drink tea. The problem with many studies that investigate the effects of green tea is that they are population studies rather than controlled clinical studies, according to the Mayo Clinic.

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We all have trouble falling asleep from time to time. Who wouldn’t? Our daily hectic schedules, doses of bad news pumped into our homes 24/7, and gadgets that are supposed to help us fall asleep but fall short. In fact, you cannot fall asleep because of high levels of pre-sleep tension.

Those who seem to have the most trouble sleeping are the men and women who serve our country at home and abroad. I am not sure if I could fall asleep in a place like Iraq or Afghanistan.

So how do they fall asleep? The United States Military has recommended this method for falling asleep. As a matter of fact, according to the creator of this method, you will fall asleep in 120 seconds (2 MINUTES). After practicing this method for 6 weeks there is a 96% success rate.

In the book titles, “Relax and Win: Championship Performance”, readers are taught how to improve sports performance and reduce injuries by to relax and release tension before prior to competition.

How To Practice This Method

The first thing you want to do is clear your mind by doing the following:

• 1. Relax the muscles in your face, including your tongue, jaw, and the muscles around your eyes.
• 2. Drop your shoulders as low as they’ll go. Then relax your upper and lower arm on one side, and then the other.
• 3. Breathe out, and relax your chest.
• 4. Finally, relax your legs, thighs, and calves in that order.

So now what are you supposed to do once you have done that quiet place in your mind and body? You want to be able to picture in your mind the following three images in order.

First try to imagine you are lying in a canoe on a calm lake, nothing but blue sky above you. Soak in that sensation for a few minutes.

Second picture yourself snuggled in a black velvet hammock in a pitch-black room. Again don’t rush away from this image hold it as long as possible

Finally say to yourself “don’t think, don’t think, don’t think” over and over for ten seconds.
After six weeks of practice, you should be falling asleep in about 2 minutes tops.

Remember To Use The Following Sleep Hygiene Practices:

Reduce Caffeine Intake

Caffeine disturbs sleep, even in people who don’t think caffeine affects them. People who have trouble sleeping are often more sensitive to mild stimulants than normal sleepers are. Caffeine is found in items such as coffee, tea, soda, chocolate, and many over-the-counter medications.

Sleep is not a waste of your time so don’t skip on a full night sleep

Taking the time to sleep can seem frustrating when you have a very busy life; however, it is exactly what you need in order to support the biological process that your brain requires to maintain optimal performance. Did you know that staying awake for 17 hours or more is actually like being under the influence of alcohol? If you don’t sleep enough, your brain will not operate at top speed the next day. Sleep is also important to improve memory and regulate hormones.

Take the TV or computer out of your room

Having distractions in your room can make it difficult for you to wind down and get restful sleep. Anything that is going to stimulate your brain or distract you while going to bed is causing you to lose sleep. It is important to associate your bedroom with sleep rather than a place to eat and watch TV. Try to make it a place that you know you can go to get restful and uninterrupted or distracted sleep.

When you’re tired go to bed

It’s difficult to stop that movie or put down that book when you start getting tired. Going to bed when you’re not tired can also be an issue. Going to bed too early can be frustrating or make it difficult to shut off your mind. Not going to bed when your body is telling you its tired can cause you to not get enough sleep.

Practice a good bedtime routine

Practicing a good bedtime routine can help your body to start to wind down and help you get restful sleep. Allow yourself at least an hour before bedtime to unwind. Avoid stressful, stimulating activities such as doing work, cleaning, or discussing emotional issues. Practicing good hygiene before bed is also helpful. Brushing your teeth and flossing, washing your face, or taking a hot bath or shower can help you wind down.

The bottom line when it comes to getting restful sleep is doing what works for you. There is no magical formula other than listening to your body.

Lack of sleep can greatly increase your risk of a heart attack. Shocked? You shouldn’t be, as lack of sleep has been linked to a number of serious health problems. To fully understand this connection, let’s examine sleep and heart disease, along with ways to boost our health and reduce the risk.

The World Health Organization (WHO) is warning that the lack of sleep is increasing the risk of heart disease. The WHO compares it to be as harmful as smoking and even prolonged sitting.

In the latest study, 657 men from Russia were observed closely to monitor their quality of sleep and their risk of heart disease. Over the course of 14 years, cases of heart attack and stroke were recorded from the participants.

The researchers uncovered that those men who reported incidences of sleep disorder had an increased risk of a heart attack – up to 2.6 times higher than those who had no sleeping problems.

Additionally,the risk of stroke increased fourfold in comparison to men without a sleep disorder.

Because heart disease, in particular, is one of the leading causes of death around the world, these findings are quite useful. Understanding the sleep and heart disease connection can then help us find the means to improve heart health and reduce our risk of developing heart disease. Therefore, the take-home message here is, heart health starts with a solid good night’s rest.

Importance of sleep for good heart health

As previously mentioned, sleep is important for overall good health. A survey conducted between 1999 and 2004 revealed that 40 million Americans suffer from a variety of sleep disorders and most of them go undiagnosed. As you can see, sleeplessness is a large problem that needs to be addressed.

Before we reveal effective means of improving your sleep, let’s further explore how lack of sleep affects our health.

What Does Lack of Sleep Cause?

Below are some of the most prominent examples of what the lack of sleep can do to your health.

• Impaired brain activity, decreased brain clarity, memory fog
• Moodiness
• Depleted energy
• Depression
• Weakened immune system
• Increased risk of accidents
• Weight gain
• Elevated blood pressure
• Increased risk of diabetes
• Hallucinations
• Increased risk of angina and arrhythmias
• Increased risk of fluid in the lungs, which can lead to heart failure

As you can see, lack of sleep affects all major functions within the body, so improving the quality of sleep is vital for your overall wellbeing.

Tips to improve sleep for good heart health

With this study in mind, it’s important that we try getting the most and best kind of sleep possible.

Many factors may contribute to your lack of sleep, which can hurt your heart health, so pinpointing the underlying cause is the first step. Do you have a particular medical issue? Are you stressed? Are you on medications that may keep you awake at night? These are important questions to ask yourself when trying to improve your sleep.

Some fundamental recommendations for sleeping well involve reducing one’s stress levels, eating well (junk food can promote insomnia), staying physically active, and avoiding caffeine and other stimulants, of course. These tips can work to immediately improve your sleep.

If you avoid caffeine, exercise frequently, enjoy a healthy diet, and still can’t get to sleep, it may be time to speak with your doctor. They will be able to detect if you have an underlying condition that is preventing you from sleeping.

For example, some conditions like arthritis, an overactive bladder, and joint pain are all factors that could be keeping you awake. Furthermore, if you’re currently on certain medications, like steroids or hypertension medications, these, too, can prevent you from sleeping.

Even depression or other mental health disorders can prevent you from sleeping. Seeking out help for these conditions is important not only to treat the mental illness but to achieve better sleep as well.

One thing to keep in mind when improving sleep is avoiding sleeping aids as much as possible. Not only do they cause side effects, like constipation, headache, and drowsiness, but they can have even more severe side effects like drug dependency, they can interact with medications you are currently on, and they can be toxic to your liver. With this in mind, it’s then important to try natural solutions for improving sleep.

Heart disease is preventable, and a good first step is to improve your sleep quality. With natural tips for sleeping better and other lifestyle factors – like eating well, exercising, and not smoking – you can successfully reduce your risk of heart disease.

The humble potato has long been a mainstay of the diet, and actually, they aren’t really humble at all. Potatoes are rich in potassium and contain the blood-pressure-lowering ingredient kukoamines.

They are also packed with minerals and vitamins including Vitamin C, B1, B6, B3, as well as magnesium, iron, phosphorous and zinc, carotenoids and natural phenols. All of which are not only good for keeping blood pressure low, but are great for overall health.

Potatoes are best served without frying them or adding butter or sour cream. They are excellent boiled and served as a side-dish or in salads.

Ingredients

• 150 g natural yogurt
• 1 tsp ground cumin
• 2 tsp harissa paste
• 500 g chicken breast, diced
• 750 g fluffy potatoes
• 1 tbsp oil
• 1 tbsp parsley, chopped

Preparation

• Mix the yogurt, cumin and ½ a teaspoon of the harissa paste together and stir into the chicken, leaving to marinate for at least 5 minutes.
• Boil the potatoes for around 7 to 8 minutes until tender before draining.
• Thread the chicken pieces onto skewers and grill them for 12 minutes, turning skewers occasionally.
• While the chicken is cooking heat the oil in a pan and add the potatoes and rest of the harissa paste.
• Garnish with the chopped parsley.

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

Beef stroganoff is a dish I really enjoy. The problem is that many times it is loaded with saturated fat. So this week we want to share with you a heart health version of this popular dish.

Instead of egg noodles, try this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.

Ingredients:

• 1/2 cup chopped onion
• 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
• 4 cups uncooked yolkless egg noodles
• 1/2 can fat-free cream of mushroom soup (undiluted)
• 1/2 cup of water
• 1 tablespoon all-purpose (plain) flour
• 1/2 teaspoon paprika
• 1/2 cup fat-free sour cream

Directions:

1. In a nonstick frying pan, saute the onions over medium heat until they’re translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

2. Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

3. In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes. Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

4. To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

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

The medicinal benefits of cloves have been recognized for thousands of years. Cloves are a fragrant, spicy spice that is used in many different cuisines around the world. They are often dried after being harvested from their native region of Southeast Asia and South China. Cloves contain a chemical compound called Eugenol, which has been shown to have significant anti-inflammatory properties.

This spicy little flower was first documented by the ancient Egyptians, Greeks and Romans as a treatment for toothaches. Cloves also received praise from Roman physicians Pliny the Elder and Scribonius Largus who credited their ability to treat infections. Later on, Arabic physicians Ibn Zuhr and Avicenna wrote about the use of cloves as a treatment for respiratory conditions. They also wrote about their anti-inflammatory and analgesic function, which was further tested in scientific studies over the years.

Cloves were introduced to China by the Chinese Arabs during the Ming dynasty. There, they became known as “Longyan” and were used as a cure for gastrointestinal and other illnesses. It was not until the 20th century that we discovered how Eugenol reduced inflammation in blood vessels and reduced high blood pressure.

Modern studies have shown cloves to possess multiple health benefits, such as anti-inflammatory activity, lowering of cholesterol levels, acting as an antioxidant, and reducing blood pressure.

What Makes Cloves So Powerful?

In a 2010 a study was conducted that identified the 100 foods richest in polyphenols, cloves came out on top. Cloves had a total of 15,188 mg polyphenols per 100 g of cloves.

Polyphenols are compounds that we get through certain plant-based foods. They’re packed with antioxidants and potential health benefits. It’s thought that polyphenols can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.

You can get polyphenols by eating foods containing them. You can also take supplements, which come in powder and capsule forms.

The may have several unwanted side effects, however. These are most common when taking polyphenol supplements instead of getting them naturally through food. The most common side effect with the strongest scientific evidence is the potential for polyphenols to interfere with or limit iron absorption.

Factors that influence activity of polyphenols in the body include metabolism, intestinal absorption, and the bioavailability of the polyphenol. Although some foods may have higher polyphenol levels than others, this does not necessarily mean that they are absorbed and used at higher rates.

How To Use Cloves

Cloves are dried flowers, so they can be found all year long in spice shops, grocery stores, and health food stores nationwide.

Cloves come in both whole and ground form. However, their potency quickly fades once they’ve been ground. In order to keep their flavor strong, buy whole cloves and keep them in airtight containers until you want to use them. If you need ground cloves, you can grind them with a pepper mill so they remain as fresh as possible.

You can also make clove tea if you’re interested in getting a stronger dose of cloves:

• Grind a tablespoon of whole cloves.
• Steep the powder in boiling water for three or four minutes.
• Strain the spice out and you’ll be left with a rich spicy tea that’s perfect for winter months.

Cloves are a soothing, healthy addition to your diet. Here are some other ways to use this flavorful spice:

• Add ground cloves to pumpkin pie
• Add cloves to chai lattes
• Use whole cloves in a pickling mix for spicy pickles
• Include cloves as an essential spice in curry
• Make mulled wine with a heavy sprinkle of cloves
• Use cloves in rubs to season meats

Things to Watch Out For!

Cloves are potent in both their flavor and their effects. There are a few things to keep in mind when adding cloves to your recipes.

Drug interactions. Eugenol can sometimes interact with medication, such as Warfarin. If you’re on blood-thinning medication, avoid consuming clove oil or clove tea. It’s relatively safe to consume smaller amounts of cloves as spice, though.

Hypoglycemia. Cloves may also affect blood sugar levels. In people with diabetes, eugenol can lower blood glucose counts to safe levels. However, in excessive amounts, cloves can cause hypoglycemia, where your blood sugar levels are too low.

Essential Oil Toxicity. Clove essential oil contains a much higher dose of eugenol than whole or ground cloves do. Consuming pure clove oil can be toxic and lead to symptoms such as dizziness or even coma.

As you can see from the article adding cloves to your diet is a super healthy way to nourish your body. But before starting, please consult with your physician or pharmacist to ensure adding cloves will not interfere with any medication you may be taking.

New England clam chowder is a regional food in New England. It is typically made from clams, potatoes and vegetables such as onions and celery. The ingredients are cooked in a large pot for several hours with water, whole milk and butter. This type of chowder is so thick that it is served as a type of stew. It is usually eaten with oyster crackers and saltine crackers, which are types of hard biscuits.

This heart healthy take on a chowder classic will be something you won’t want to miss trying. A great chowder for cold days when the snow is falling or not falling.

Ingredients:

• 4 pounds little-neck clams (about 4 dozen) scrubbed
• 4 cups plus 1 Tbsp. water divided
• 1 tablespoon canola oil
• 1 1/4 cups chopped yellow onion
• 1 cup chopped celery 2 garlic cloves, minced
• 2 pounds Yukon Gold potatoes, peeled and cut into 1/2-in. pieces (about 7 cups)
• 1 tablespoon white miso
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon freshly ground black pepper
• 1 bay leaf
• 1 tablespoon cornstarch
• 1/2 cup half-and-half 2 tablespoons chopped fresh chives

Directions:

Step 1. Bring clams and 4 cups water to a boil in a large pot over high. Cook until clams open, 8 to 10 minutes. (Discard any clams that do not open.) Using a large slotted spoon, transfer clams to a large baking sheet lined with paper towels; set cooking liquid aside. Let clams stand until cool enough to handle. Pull meat from shells; discard shells. Coarsely chop clam meat and set aside.

Step 2. Heat oil in a Dutch oven over medium. Add onion, celery, and garlic; cook, stirring often, until onion is translucent, about 8 minutes. Add reserved clam cooking liquid, potatoes, miso, thyme, pepper, and bay leaf; cook until potatoes are tender, about 25 minutes.

Step 3. Transfer 2 cups of the chowder to a food processor; pulse until coarsely chopped, about 6 times. Stir mixture into remaining chowder.

Step 4. Whisk together cornstarch and remaining 1 tablespoon water in a small bowl until smooth. Stir cornstarch mixture into chowder; bring to a boil over medium-high. Remove from heat; discard bay leaf. Stir in clam meat and half-and-half until combined. Divide chowder evenly among 6 bowls. Top with chives.

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

Sleep is essential to keep our mind and body functioning as it should – but sometimes we need a little help to drift off to dreamland.

That’s why we’ve put together this fantastic resource sharing seven of the best recipes to help you get a perfect nights sleep. These recipes are all-natural, easy to make, and they won’t leave you feeling groggy when you wake up – unlike over the counter sleep aids.

Take a look at our top 6 sleep remedies below

Sweet Dream Cream

Make Your Own Sleep Salve For Sweet Dreams –

Creating a blend of cinnamon, ginger, peppermint, lemon and grapefruit essential oils, this recipe will relax and soothe your body into a restful sleep. The added bonus of this DIY is that it will give your feet a real treat too that would rival any spa treatment.

Sublingual Spray

Make Your Own Herbal Sublingual Sleep Aid Spray – This spray is a perfect bedside table ornament, ready and waiting for when you have trouble sleeping. It involves dried herbs and essential oils to ensure you get the best possible sleep ever. Once made, it can last up to an amazing 2-3 years!

Tiny Tots Sleep Aid

Lullaby Sleep Blends For Kids & Adults – It’s not just us adults who have trouble sleeping, little ones sometimes find it difficult too, thus making it difficult for us to then sleep…this can cause havoc for the whole family.

So this great post will hopefully relieve you, tired moms, out there, allowing the whole house to get some good restful sleep.

Valerian Sleep Special

Make Your Own -All-Natural Sleep Aid This really insightful post includes some all round great tips for people finding it difficult to sleep. It explores the amazing qualities of Valerian which has the power to relax and induce a deep, restful sleep.

Natural Sleep Beverages

How To Make 3 Natural Drinks To Help Get Better Sleep – These three tasty recipes will relax, soothe and help you get into sleep mode. Either one of these drinks will be a treat to drink and are all made of natural ingredients that are great for us. The fresh Chamomile and Lavender Tea is a particular favorite of ours. Try it yourselves…

Natural Sleeping Pills

How To Make All Natural Sleeping Pills – These may be fiddly to make, however once completed a real savior for many who have trouble sleeping. This post aims to bring solutions to all different kinds of sleep issues – from the mild cases to the chronic cases. These homemade sleeping pills won’t leave you feeling groggy in the morning, unlike over the counter medications.

Make Your Own Herbal Bedtime Drink -This particular blend of herbs is not only great for you, but tastes lovely too. A cup of goodness which will hopefully set you up for a good nights sleep.
Sweet dreams!