1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.

2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.

3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!

4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.

5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.

Clark Wellness’ private hands-on cooking lessons empower and inspire you to take back your kitchen and create your healthful, nurturing lifestyle. Whether you’re a complete beginner to cooking whole, natural foods or an experienced cook interested in picking up some new techniques and fresh recipes, private lessons will address your particular situation in a fun, informative, creative curriculum designed just for you.

All dietary concerns and paths are honored, including vegetarian, vegan, gluten-free, dairy-free, etc. See sample session menus using the link below!

The humble lentil is one of the easiest legumes to prepare. Unlike other beans, lentils require no soaking, so they are ideal to stock in your pantry for a last-minute meal. Because they are small, lentils are often easier to digest than other beans. Since they are easy to cook and less likely to cause digestive distress, lentils are a great first step for new bean cooks.

Lentils are hearty and satisfying. They have a wonderful earthy flavor that is delicious paired with whole grains and rich spices, such as curry. They work nicely with mild vegetables and make a yummy addition to warming winter meals. Like all beans, lentils are high in fiber and contain no cholesterol; they beautifully complement a heart-healthy diet program.

Check out the ClarkWellness.net Recipe of the Month and this month’s ForkBytes recipe, below, for delicious lentil ideas!

Meatless Main Dishes (cooking class)
February 23 at Sur la Table Pentagon Row

Enjoy a selection of totally vegetarian entrées and more with wellness counselor Isabel Clark of Clark Wellness. Whether you are a strict vegetarian or an omnivore looking to incorporate more meatless options into your diet, learn about healthy vegetarian protein choices, alternatives to animal products, and how to put it all together into delicious meal choices. Recipes will include Roasted Vegetable Skewers, White Beans with Garlic and Sage over Herbed Polenta, Savory Tempeh with Spiced Millet, Fresh Vegetable Stir-Fry with Crispy Baked Tofu, and Cinnamon Cake with Fruit Compote.

When: Friday, February 23, 6:30pm
Where: Sur la Table, 1101 South Joyce Street, Suite B-20, Arlington, VA 22202 (Pentagon City Metro station)
Registration: To attend this class, you must pre-register through Sur la Table. Call the store at 703-414-3580.

The use of kombu, a sea vegetable available in the macrobiotic/Asian section of the natural foods market, helps remineralize the lentils and rice and aids digestion.

Serves 3 to 4

1 cup brown or green lentils, rinsed
1 small piece kombu (about 2 inches long)
4 cups water
2 tablespoons extra-virgin olive oil
1 large yellow onion, sliced
1 1/2 teaspoons sea salt
1/4 teaspoon white pepper
1/4 cup chopped parsley
1/2 cup brown rice, rinsed

Place the lentils, kombu, and water in a soup pot. Bring to a boil, reduce heat, cover, and cook for 15 minutes.

Meanwhile, heat the olive oil in a small skillet. Add the onion and sauté until well browned. Set aside.

After the lentils have cooked for 15 minutes, add the onion and cooking oil (reserving some cooked onions for garnish if desired), salt, pepper, parsley (reserving some for garnish if desired) and brown rice. Re-cover and cook another 30-45 minutes or until the lentils and rice are tender, but not mushy. Garnish with reserved onions and/or parsley, if desired, and serve.

Isabel Clark is a holistic health and wellness counselor with a focus on holistic nutrition and food and lifestyle coaching. Her personalized wellness programs and fun and lively classes make natural, wholesome, healthful, home-prepared foods and supportive, healthful, positive lifestyle choices accessible to women looking to achieve balanced wellness.

In her holistic health counseling practice, Clark Wellness, Isabel works primarily with individual clients to empower them to make appropriate food choices for their unique situations. She shares her knowledge of natural foods selection and preparation along with coaching on food experiments, goal setting, and positive lifestyle changes to help her clients create the happy, healthy lives they were born to live!

I hope you have enjoyed Clark Wellness ForkBytes as much as I’ve enjoyed sharing it with you. Please feel free to forward it to friends, family members, and colleagues who you think might also find it interesting and inspiring!