Cooking Healthy Food For The Heart

cooking healthy food for the heartI’m sure we all know that what we feed our families on a daily basis affects their health. Since the family eats at home the majority of the time compared to eating at restaurants, we all need to be extra conscious of what we serve on the table. At our house, Art and I both have high blood pressure and Art has borderline high cholesterol, so I try to be on the lookout for ways to lighten up meals.

Making Meals Healthier for the Heart

* Less Fat- You can cut down on the fat through cooking methods like boiling, broiling, steaming, roasting, baking, grilling and microwaving food instead the usual frying. If you need to fry, use non-stick pans and a cooking spray instead of frying oil. Fats can really add flavor to the food, so what do you do if it is lessened? Opt for using seasonings and spices instead. Low sodium vegetable broth is great for steamed vegetables and broiled fish. Lemon pepper is great for chicken seasoning. Onion and garlic can boost the flavor of meat and vegetables.

* Lean Cuts- You cannot avoid meat, pork and poultry due to its protein but you can keep the cholesterol down by choosing leaner cuts. With beef, choose cuts like round, flank, sirloin, tenderloin, rib, chunk, rump roast, T-bone, porterhouse and cubed. In poultry, white breast meat is low in fat. In pork, the leaner types are pork loin, center loin chops, Canadian bacon and ham.

* Low Dairy Fat- Dairy should be part of your meals because of the calcium. However, dairy can be pretty fatty. Instead of drinking full-cream milk, opt for fat-free skim milk or low-fat buttermilk. For yogurts, buy the low fat or fat-free ones. For cheese, parmesan and cottage cheese are lower in fat than some others.

* Find Substitutes- Fatty food is definitely tastier but you can still make your food delicious by using substitutes. For instance, instead of using regular salad dressings, you can go for low-fat mayonnaise and low-fat salad dressing. Use Greek yogurt instead of sour cream for cooking.

*Low Sodium – Lower sodium content is another important component of healthy heart cooking.  Many of the suggestions offered in the less fat section also apply here.  In addition, make sure to check the ingredients on the seasoning blends you buy as many of them contain added salt.

By knowing what to cook for your family, you can help protect them from heart disease . In addition, if they learn to eat healthy at home, it will be easier to continue a healthy lifestyle from then on.

Writing My Own Eulogy

writing my own eulogy

I have been working through the book Living Forward: A Proven Plan to Stop Drifting and Get the Life You Want by Michael Hyatt and Daniel Harkavy.  Lately I have felt a little trapped in my current job and needed a way to figure out my new direction.

In chapter 4, the authors encourage us to write our own eulogy. (A eulogy is defined as a speech or piece of writing that praises someone or something highly, typically someone who has just died.)  At first, the idea of writing my own eulogy was a little creepy.   But then I realized it was important to me how I will be remembered when I’m gone.  So, I procrastinated for a few days, but I finally did it.

First, I listed all the key relationships in my life (yours may be different):






Followers (on blog, Sparkpeople, and/or social media)


I wrote what I wanted each group to remember about me if I died tomorrow.  Then I compiled it all together into a eulogy.  I will use this eulogy to help determine what is important to me and what my goals for the future should be.

My Eulogy

Teressa was known as a tenderhearted woman whose mission in life was to help others change their lives for the positive. Her husband and her family were the most important relationships in her life (after God) and she tried to spend as much time as possible encouraging, supporting and enjoying her time with them.

Teressa was honest, sometimes to a fault, and brave.  One thing she learned later on was how important it was to take care of herself, in order to be able to take care of others.  She always encouraged others to take care of themselves and speak up for themselves.  In addition, she taught people to stand on their own two feet.  Her philosophy was to support and encourage, but not to do for someone what they were capable of doing for themselves.

After many years as a homeschooling mom and accounting professional, Teressa left the corporate sector to pursue her dream of being a life coach and author.  Those who read her books, participated in her coaching sessions and followed her on social media were positively impacted by what she had to say and how willing she was to listen without judging.

This is what I would like my life to be.  Obviously, I have a ways to go to get there.  I will continue working through Living Forward and I hope you will follow along with me!!

I received a complimentary copy of this book for the purpose of review.  All opinions are 100% my own.