In This ArticleView AllIn This ArticleYour Meal PlanSomething SweetWhat’s Inspiring Me This Week
In This ArticleView All
View All
In This Article
Your Meal Plan
Something Sweet
What’s Inspiring Me This Week
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As a dietitian, I believe all foods can be part of a healthy and balanced eating pattern. However, many people (myself included) consume more sodium than we realize. According to theFood and Drug Administration, Americans eat around 3,400 milligrams of sodium per day, compared to the recommended intake, which is less than 2,300 mg daily. While sodium is necessaryfor many body functions, such as proper hydration and muscle contractions, eating too much salt can increase your risk of cardiovascular diseases. That’s why this week, I’ll make heart-healthy dishes that can easily be made in 25 minutes or less.
Added sodium can sneak into your meals without you even noticing it—canned vegetables and fish, sauces and deli meats are a fewcommon sources of added sodium. And since everyone can benefit fromheart-healthy meals, regardless of whether they have cardiovascular disease or not, this week’s recipes will help you cut down on salt. Plus, they are low in saturated fat and feature fiber-packed veggies and whole grains, heart-healthy fats and lean proteins to support your heart health. Remember, less salt doesn’t mean less flavor.
If you are a fan of lemon and garlic like I am, you’ll love Tuesday’sLemon-Garlic Pasta with Salmon. It comes together in 15 minutes flat and has the added bonus of making your kitchen smell amazing. While the recipe calls for leftover salmon (great use of leftovers, btw), I’ll use canned (look for ones with no added salt) since I always have some on hand. The anchovy paste, fresh parsley, crushed red pepper and lemon zest add tons of flavor, so the recipe doesn’t need too much additional salt to make it flavorful. And using whole-wheat pasta instead of regular adds around5 grams of satisfying fiber per serving.
Sunday:Lemon-Tahini Couscous with Chicken & VegetablesMonday:Mushroom & Tofu Stir-Fryover basmati riceTuesday:Lemon-Garlic Pasta with SalmonWednesday:Rotisserie Chicken TacosThursday:Seared Scallops with White Bean Ragu & Charred Lemonwith whole-wheat baguetteFriday:Creamy White Chili with Cream Cheesewith a simple salad tossed withCitrus-Lime Vinaigrette
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Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Get the Recipe:Andes Mint Brownies
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I am very excited about the approaching holiday season; it’s my favorite time of the year. I look forward to spending time with my family and lifelong friends. But it can also be a stressful and busy time. In the midst of all that hecticness, it’s easy for me to lose sight of the real meaning of the season. Yet, research shows thatpracticing gratitude can positively impact your overall health, from reducing your blood pressure to boosting your feel-good hormones. Rather than waiting for the holidays, I plan to incorporate practicing gratitude daily, like starting off my day with a positive affirmation (I look good today!) or sending a text to someone I love.
Find Out More:Practicing Gratitude Is Linked to Happiness and Better Health, According to Experts
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