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Did you know that heart disease is the #1 killer in Americans?

To Your Health

Obesity is a big risk factor for heart disease. Heart health should be enough to lose those unwanted layers of fat.

Here are a couple things you can do to reduce your risk factors.

  1. Get on the move.
    Studies have shown increasing your activity is great for the heart. Aim for 6,000 to 10,000 steps a day, to get the biggest benefit. Other types of workouts and activity is great, also. Make it part of your lifestyle.
  2. Eat Better.
    A heart-healthy diet includes lean proteins, healthy fats (like omega 3s), plenty of water and lots of colorful fruits and vegetables. Get my 5 Day meal plan here.
  3. Better Sleep.
    Sleep deprivation has been linked to increased heart disease. Go to bed at a decent hour, ensuring 7-9 hours of sleep a night.

Meatballs

 

These meatballs have become a staple at our house.

We have them at least once a month, they’re made with turkey and spinach.

Ground turkey or chicken is leaner than ground beef and can be used interchangeably with beef. My kids don’t even notice the difference. We can still have spaghetti and meatballs and they never realize it.

Getting my kids to eat healthy hasn’t always been easy for me. My son has a speech disorder, called Apraxia. He has had aversions to food ever since he was a baby, especially meats, vegetables and fruits. To this day, at age 6, it is still difficult to get him to eat fresh fruits, like grapes, berries, and pineapple. Getting him to eat healthy hasn’t always been a walk in the park, however, I have learned to make easy baby steps to help him adapt to new foods. Now, both my kids they love ground turkey in burgers or meatballs. Broccoli, sweet potatoes with chicken is one of our go to meals, I make at least once a week.

1 whole onion
2 cloves of garlic
1/2 cup spinach
2 pounds ground turkey
Ground black peppercorn
1 egg,
1/3 cup of Italian bread crumbs
1/4 cup Parmesan cheese

This recipe has been kid tested. I prefer to make these on the stovetop, but they work in the oven, too. I like to double my recipes to save myself some time the next week. If you are a family of 1-2, you can make half the amount.

In a food processor, add 1 whole onion, 2 cloves of garlic, half a cup spinach. Add this mixture to 2 pounds of ground turkey, add in ground black peppercorn, one egg, a third cup of Italian bread crumbs and one quarter cup Parmesan cheese. Mix all ingredients into 1-inch balls. Cook on medium heat, turning ever 3-4 minutes, until completely cooked. If you are making these in the oven, you want to bake on 375, for 10 minutes; rotate the meatballs, and bake for another 10-15 minutes.

Reserve half and freeze. Serve remaining meatballs warm in a meatball sandwich or over pasta.

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