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Heart Healthy Eating

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When it comes to time, and how families choose to divvy up those precious, seemingly fleeting 24 hours each day, healthy eating unfortunately takes the back seat. Often times, decisions for healthy eating options are weighed out rapidly in a mental game of “would you rather.” Would you rather chop celery to have with your lunch, or enjoy 15 extra minutes of blessed sleep each morning? There’s no judgment, we’ve all been there. But what if we told you that there are ways to make the former option more appealing in the face of sleep? Because let’s face it, when it comes to extra sleep, 15 minutes flies by 30 seconds after you close your eyes anyway. So, hop out the bed, and give these steps a try!

Studies show that if you start your day with a healthy meal, you’re more likely to continue to make healthy choices throughout the day. If you’re mornings are like mine, they are fast-paced and autopilot driven, but this “meal-in-a-glass smoothie” will fit seamlessly in your routine.

The Citrus Berry Smoothie is a great source of carbs, which is the fuel needed to tackle your day. The ingredients are stand-alone, needing little-to-no prep before blending:

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• 1 ¼ cups fresh berries
• ¾ cup low-fat plain yogurt
• ½ cup orange juice
• 2 tablespoons nonfat daily milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• ½ teaspoon vanilla extract
Total time: 5 minutes.

While you’re sipping breakfast, pull out snack-sized Ziploc bags and a partition lunch box to store your nourishment for the rest of the day. Fill your bags with mixed nuts or seeds to keep on hand while in the car. Nuts have a mix of omega-3 fatty acids, protein and fiber, which aids in appetite suppression. The lunch box helps with portion control and variety. One compartment could hold a lettuce wrap, chicken salad, or delicious leftovers from dinner the night before. The other two can hold your favorite fruits and veggies.

You’ve made it the entire day; you’re feeling great, but crave something cheesy. The family agrees on pizza. Don’t bother with delivery that ranges from 45 minutes to an hour; make your own stovetop pizza in 20 minutes! In a nonstick, deep pan add:

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• ½ cup self-rising flour
• ½ cup regular flour
• 2/3 cup warm water
• A pinch of salt
• 1 teaspoon honey
• 1 teaspoon dry yeast
• Stir with icing spatula and spread
• Place favorite toppings: marinara sauce, tomatoes, basil, olives, pepperoni, mozzarella
• Cover and cook with vents closed for 5 minutes
• Vent cover and cook for 10 more minutes
• Let cool and serve!

We hope that these suggestions inspire you to make healthy choices. Try it for a week and share how you feel, or if there are certain creative tweaks to recipes that you stumbled upon! For more quick meal ideas, follow 1minuterecipies on Instagram, they specialize in recipes for the “busy bee.”