Roses

Recipe 1

Ingredients

• 2 oz Vodka

• 2 oz Rose Syrup

• 1 oz Lemon Juice

• 1 oz Ginger Juice

• 8 oz Club Soda

• Edible Flower for Garnish

Instructions

1. Combine Vodka, syrup, lemon juice, and ginger juice in a shaker with ice.

2. Shake ingredients in a shaker.

3. Strain into glass filled with ice, leaving 1/4 in. of room.

4. Top off with club soda, and add an edible flower to garnish.

5. Serve.

Recipe 2

Ingredients

• 1.5 oz Gin

• 1 oz Rose Syrup

• 1 oz Strawberry Syrup

• .5 oz Lemon Juice

• 6 oz Bottle of Champagne

• Rose petals and strawberry for garnish

Instructions

1. Combine gin, rose syrup, strawberry syrup, and lemon juice in a shaker with ice.

2. Shake ingredients in a shaker.

3. Pour into glass, leaving 1/4 in. of room.

4. Top off with champagne, and add petals and strawberry to garnish.

5. Serve.

Surprise your Valentine of choice this year with their Valentine’s Day favorite paired with a cocktail paying homage to but a few of the many staples of the holiday. Who knows? You might find yourselves becoming mixologists for the evening as you indulge and enjoy these colorful cocktail recipes.

It’s American Heart Health Month, which means it’s a great time to check in with ways to support healthy blood pressure and cholesterol levels with realistic and sustainable actions.

As we go through some recommendations for heart health support, keep in mind that if you are diagnosed with hypertension, coronary heart disease, or any other health condition, your needs may vary. Therefore, it’s recommended that you meet with a registered dietitian who can assist you in creating a personalized plan of action.

Another important note, cultural foods are a vital area to keep in mind when thinking of healthy and sustainable nutrition habits. Every culture has nourishing meals, from fiber-rich foods and antioxidant-rich spices to a rainbow of produce. However, it may help having some support from an RD to show how these can still be incorporated into your intake.

We’ll discuss some types of foods that aren’t so heart-healthy, but first, let’s talk about recommendations that support heart health.

Eat a variety of vegetables

Vegetables are a great way to get various nutrients that support heart health, like fiber, vitamins, minerals, and other plant nutrients. Don’t worry if you can’t get many fresh vegetables; frozen and low-sodium canned vegetables are comparable in nutrients and often more economical. In addition, their shelf-life makes for a great meal addition between grocery store visits. Aim for various colors for nutrient varieties like broccoli, salad greens, tomatoes, carrots, and bell peppers.

Eat a variety of fruit

Fruits are also a great way to get hearthealthy fiber, vitamins, and minerals. When choosing canned fruit, aim for ones in their juice for less added sugars. Fruit is a delicious addition to a heart-healthy snack, such as an apple with almond butter or peanut butter.

Choose lean proteins

The most significant pushback of lean proteins for most people is typically the fact that fat gives flavor. While not the same, adding spices and herbs to lean proteins can help improve flavor in addition to lowsodium marinades. MSG is a safe and often misunderstood seasoning that can help reduce sodium intake and increase a dish’s umami (savory) flavors.

Prioritize healthy fats

Fats from foods such as salmon, avocados, nuts (almonds, walnuts, pistachios, cashews, chestnuts, etc.), seeds (chia, pumpkin, etc.), olive oil, and avocado oil are supportive of heart health and help us absorb fat-soluble vitamins A, D, K, and E. Dairy fats found in yogurts, cottage cheese, cheese, etc. are also ways to get in a variety of nourishment and can be part of a heart-healthy intake, especially when lower in fat, but aim to prioritize the plant-based ones above if possible.

Choose fiber-rich carbohydrates

Carbohydrates are essential to a balanced plate and provide heart-healthy fiber, which also supports digestive health. Fiber-rich carbohydrates include beans, lentils, other legumes, oats, quinoa, brown rice, barley, and whole-grain pasta. Limiting refined grains, such as white bread and white pasta, is typically recommended, but if having them, choose ones that are fortified for added nutrients.

Add spices

Food is meant to be enjoyable, so feel free to use a variety of spices and herbs! Besides flavor benefits, spices can also provide some anti-inflammatory benefits and help compensate for the loss of flavor by reducing salt intake.

Stress less on having “the Perfect Diet”

This one might sound silly, but stress can contribute to health problems like high blood pressure and heart disease. Health is a blend of physical, mental, and social well-being. If your diet is supporting physical health but causing problems in other aspects of health, it might be time for a different approach.

Aiming to base most meals on the above is a great way to approach making small, sustainable, healthy changes.

Quick Tips

One of my favorite heart-healthy meals is the burrito bowl: Grilled chicken, cilantro lime brown rice, black beans, salad greens, salsa, and guacamole.

For balanced snacks, combine fiber-rich carbohydrates with protein or fat for a more satisfying and nourishing snack. One of my favorite heart-healthy snacks: is high protein Greek yogurt (like Oikos Triple Zero) with frozen berries and sliced almonds.

While we primarily focus on foods to add, there are some foods to keep in mind to minimize. High sodium foods, foods with added sugars, and foods high in saturated and trans fats are thos to reduce intake. This does not mean you can never have those foods, as that is typically counterproductive and would likely increase binge risk. However, the more we prioritize the above heart-healthy list over less-helpful foods, the better for heart health.