Taking time to nurture your health and well-being starts with building healthier habits. As the seasons change, challenge yourself to make small yet consistent choices that help you and your family through transitions at school, the office or wherever your days take you.
To help you establish (or re-establish) healthy habits during mealtime and beyond, consider these tips.
Eat Meals Together
“Making time for meals together as a family provides a chance to connect and decompress,” said Bridget Wojciak, director of nutrition at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. “In fact, regular meals at home can help reduce stress, boost self-esteem and improve feelings of connection.”
Bring everyone together with a better-for-you seasonal favorite like Turkey and Bean Tostadas.
Make Time for Yourself
Chronic stress can have a negative impact on mental and physical health, but turning lost moments – like a meal by yourself spent mindlessly scrolling through social media – into mindful moments can help. Try practicing gratitude at the table by thinking of three things you’re grateful for or putting your fork down between each bite to savor the flavor and consider the nourishment you’re receiving.
Enjoy the Cooler Temperatures
Cooler temperatures can make it more enjoyable to take advantage of outdoor exercise, which is a good way to soak in vitamin D to improve your mood and boost immunity. Going for a brisk walk after mealtime (solo or with your pet), jogging and even raking leaves are examples of activities that count toward the American Heart Association’s recommended 150 minutes of moderate physical activity per week.
Visit heart.org/healthyforgood to download more heart-healthy recipes and find more tips for a healthier you in mind, body and heart.
Turkey and Bean Tostadas
Recipe courtesy of the American Heart Association’s Healthy for Good initiative
Servings: 5
Salsa:
2 cups chopped tomatoes (about 2 medium tomatoes)
1 medium avocado, halved, pitted and diced
1 large ear of corn, husks and silk discarded, kernels removed
1-2 medium fresh jalapenos, seeds and ribs discarded, finely chopped
2 tablespoons finely chopped red onion
2 tablespoons fresh lime juice
Tostadas:
nonstick cooking spray
5 corn tortillas (6 inches each)
8 ounces ground skinless turkey breast
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 can (15 1/2 ounces) no-salt-added black beans, rinsed and drained
2 tablespoons water
To make salsa: In small bowl, stir tomatoes, avocado, corn, jalapenos, onions and lime juice. Set aside.
Preheat oven to 400 F.
To make tostadas: Line baking sheet with aluminum foil. Lightly spray foil with nonstick cooking spray. Place tortillas on baking sheet. Lightly spray tortillas with nonstick cooking spray. Using fork, pierce tortillas several times to prevent from filling with air.
Bake tortillas 5-6 minutes on each side, or until golden brown.
In medium nonstick saucepan over medium-high heat, cook turkey, chili powder, cumin and coriander 5-6 minutes, or until turkey is no longer pink, stirring occasionally to turn and break up turkey.
Add beans and water. Cook 5 minutes, or until beans are heated through. Using potato masher, coarsely mash beans. Remove from heat.
To assemble tostadas, spread turkey mixture over each tortilla. Top with salsa.
Nutritional information per serving: 260 calories; 7.5 g total fat; 1 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4.5 g monounsaturated fat; 18 mg cholesterol; 60 mg sodium; 33 g carbohydrates; 8 g dietary fiber; 7 g sugars; 19 g protein.
(Family Features)