HP06.1483 April07HHL copy - Hope Health · especially if you’re at risk for heart attack or...

2019CelebrateWellness

© 2018 Ebix Inc. DBA Hope Health •All rights reserved •Hope Health® is a registered trademark of Ebix, LLC. •Two Perimeter Park South, Suite 160 East Birmingham, AL 35243 •phone: 800-871-9525 •fax: 205.437.3084 email: [email protected] •website: hopehealth.com Please recycle.

Carrot Soup with Orange Essence•1 tbsp olive oil •1 onion, diced•2 lbs (about 10) medium carrots,

peeled and sliced into coins •1 tbsp each cumin and coriander •5 cups low-sodium vegetable

broth or water •zest and juice from 1 orange •½tsp salt, or to taste

Add olive oil to a soup pot over medium heat. Add onion, sautéing 7 minutes. Add carrots, cumin, coriander and broth. Bring to a boil, then simmer about 15 minutes or until carrots soften. Remove from heat, add zest and orange juice, and purée with blender until smooth. Season to taste with salt and pepper.

Easy Sautéed Cinnamon Bananas •2 tsp sugar •1 tsp cinnamon •Pinch nutmeg•1 tbsp unsalted butter •2 bananas, sliced into rounds•2 tbsp slivered almonds, toasted

In a small bowl, combine sugar, cinnamon and nutmeg. Set aside. Melt butter in a large skillet set over medium heat. Once sizzling, add bananas and sprinkle with half of the sugar-spice mixture. Cook 2-3 minutes, flip bananas and sprinkle with remaining sugar-spice mixture. Cook about 1-2 minutes more, until the bananas are soft. Serve topped with almonds.

Makes 4 servings. Each:

• 150 calories • 3g protein• 9g total fat • 18g carb• 11g sugar • 3g fiber

• 1mg sodium



• 396mg sodium

Crunchy Curried Edamame Snack •3 cups frozen shelled edamame • 1½tbsp olive oil• 1 tbsp coconut sugar • 1 tbsp curry powder• 1 tsp ground cinnamon • ¼tsp sea salt

Preheat the oven to 300°F. Run edamame under warm water in sieve. Drain, lay on paper towel and pat dry. In a medium-sized bowl, mix edamame, oil, sugar, curry powder, cinnamon and salt. Stir to combine. Lay in single layer on baking sheet. Bake 75 minutes, stirring every 15 minutes until brown. Let cool and enjoy.

Mixed Green Salad with Popcorn Croutons•6 cups mixed greens •1 red pepper, diced •1 can no-salt-added chickpeas,

drained and rinsed •2 cups popped plain popcorn

Dressing: •¼cup olive oil •2 tbsp balsamic vinegar•1 tsp Dijon mustard •Pinch salt and pepper

On a large platter, arrange greens. Top with red pepper, chickpeas and popcorn. In a small bowl, whisk together oil, vinegar, mustard, salt and pepper. Pour over greens and toss to coat. Serve immediately.


• 284 calories • 7g protein

• 16g total fat • 30g carb• 2g sugar • 7g fiber

• 440mg sodium


• 138 calories • 10g protein• 6g total fat

• 11g carb• 4g sugar • 4g fiber

• 76mg sodium

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New Year’s Day

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30 Smart Living: Stretching not only feelsgood, it is good. Stretching lengthens ourmuscles and helps us stay flexible. So ifyou’ve been sitting for a while, stand andreach upward. And stretch about 5 minutesbefore you start exercising.

Martin Luther King, Jr. Day

Ready, set, moveIf you find it hard to make time for exercise, you’re not alone. But don’t give up. Getting enough physicalactivity is as simple as putting 1 foot after the other. It’s something you do every day — walking.

Tapping into this common activity can improve your fitness, strengthen your heart and help keep yourblood pressure, blood sugar and cholesterol numbershealthy. Even better, you can do your footwork indoorsor out.

Did you know? Walking 1,000 steps is about half a mile. It’s easy to see how those steps can add up during the day.

Every step counts, so count them all. Use an app orwearable fitness tracker and watch the steps add up.Take several weeks to reach 10,000 steps daily — that’s approximately 5 miles. Don’t fret if you can’t make your goal every day. Even 10 minutes of activity is good for you.

And feel free to mix it up so boredom doesn’t slow you down: Swim, ride a bike or take a yoga class.

“ Replace ‘if I can, I hope, maybe’ with ‘I can, I will, I must.’”— Mary Kay Ash

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Go low and highHow low can your LDL cholesterol go? Too much LDL,alias bad cholesterol, increases your risk for heart dis-ease. Boosting your HDL (good) cholesterol is also key,especially if you’re at risk for heart attack or stroke.

Adopt a low-LDL, high-HDL lifestyle:1. Getting at least 150 minutes weekly of moderate-intensity exercise is a good LDL reducer. A brisk walk isexercise at a moderate pace; you feel like you have toget somewhere. You walk with some effort but you cantalk easily.

2. If you’re carrying extra pounds, losing 5% to 10% ofyour weight can raise HDL.

3. If you smoke, quit. Smoking elevates your LDL andlowers your HDL.

4. Cut back on refined carbohydrates, including foodsmade with white flour, candy and ice cream. Instead,load up your plate with fruits, vegetables, whole grainsand lean protein (low in saturated fat).

5. Avoiding trans fat is good for your cholesterol numbers. Choose better fats found in nuts, olive oil and avocados.

6. Partner with your health care provider and followinstructions for treatment.

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Smart Living: Whole grains — such as wheat and brown rice — are rich in nutrition that’s mostly lacking intheir refined counterparts. Refined grains such as white bread don’t have the bran and germ, which containmost of the nutrients.

“ There’s no ceiling on effort.”— Harvey C. Fruehauf

St. Valentine’s Day

National Wear Red Day Groundhog Day

Lunar New Year

Presidents’ Day

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Low-salt solutionsIf you wonder where the sodium in food comes from,don’t look at your salt shaker. Only 5% comes fromtable salt (sodium chloride). Most of the sodium youeat is in processed food.

Sure, salt makes food taste better and our bodies needsodium to work normally, but most Americans eat farmore than they need.

Cutting back on salt is 1 way to lower your risk of highblood pressure. Eating fewer restaurant meals, delimeat, sauces, pizza, canned soup and packaged snackshelps reduce your sodium intake.

At home, try other flavor enhancers, such as herbs,spices and citrus. Over time, you’ll get used to usingless salt and your health will be the better for it.

Tip: Read the ingredients list. Additives and preserva-tives listed with the word sodium in them add to yoursodium level. And sodium is in all kinds of foods youmight not realize: cereal, packaged mixes and veg-etable juice, as well as canned vegetables and beans,to name a few.

Smart Living: It’s easy to put off difficultor unpleasant tasks. But the longer youdelay, the likelier you’ll do it poorly or notat all. Instead, think of the accomplishmentyou’ll feel when you cross it off your list.

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“ The simplest things in life give me the most pleasure: cooking a good meal, enjoying my friends.”

— Cindy Morgan

Ash Wednesday

Purim

Daylight Saving Time Begins

St. Patrick’s DaySpring Begins

Purim Begins at Sundown

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April

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Smart Living: If you want an app to help you improve your health, choose one that targets a specific behavior, such as eating or exercising. Use the appregularly to track your progress towardslong-term changes, such as weight loss.

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“ Someone is sitting in the shade today because someone planted a tree a long time ago.”

— Warren Buffet

Give yourself credit Did you know? Federal law lets you get 1 free reportevery 12 months from each of the national credit bureaus (Equifax, TransUnion, and Experian) at annualcreditreport.com.

What are the components of my credit score?1. Payment history and amounts owed make up 65% of your credit score. So, paying your bills on time andpaying down your debt (without continued spending)can positively impact your score.

2. Length of credit history (15%).

3. Number of new accounts (10%).

4. Types of credit used (10%).

Trying to improve your score? Keep these tips in mind:• Avoid opening new accounts.

• Avoid canceling old accounts just for the sake of closing them. This affects your debt to credit limit and your credit history.

• Apply to potential lenders within 2 weeks. Havinglots of credit inquiries can decrease your score. But a cluster of credit inquiries (for a car or home loan, for example) within a short time won’t hurt your credit score.

Easter Sunday Administrative Professionals Day Passover Ends

Orthodox Easter

Palm SundayGood Friday

Passover Begins at Sundown

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Smart Living: Put the brakes on motion sick-ness. On a plane, get a seat over the wing fora smoother ride. On a cruise, ask for a roommidship, stay in the center of the deck andavoid heavy foods and strong odors.

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Travel wellTraveling for pleasure is a hallmark of summer, but sometimes it can stress body and mind.

• Get plenty of sleep a few days before your trip,whether you’re driving, cruising or flying. Bringearplugs, an eye shield and a neck pillow to block out noise on planes and wherever you’re staying.

• Plan ahead. Pack clothing suitable for the destina-tion’s climate. Notify your credit card company of yourtravel dates so they don’t flag transactions in placesother than where you normally use your card. Makesure you have enough medication and other supplies,especially if you’re going to a place where services arelimited.

• On long car trips, have plenty of healthful food andwater handy. Prolonged sitting can cause blood clots in the legs, so stop frequently to stretch and movearound. When you fly, get up and move around whenthe crew says it’s okay to do so.

• Leaving the country? Make sure you have the vaccina-tions you need to stay well at your destination, andallow enough time before you leave. Check with yourpublic health office or your health care provider.

“ Travel is like a university without walls.”— Anita Roddick

Mother’s Day

Ramadan Begins at Sundown

Armed Forces Day

Memorial Day

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Smart Living: Got head pain? A tension headache may be to blame. Thishappens when your neck, shoulder and scalp muscles become tense andcause mild to moderate pain. To reduce your risk: • Avoid skipping meals orsleep. • Meditate and exercise to reduce stress.

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“ Starve your distractions, feed your focus.”— Unknown

Take action against distractionDespite all the warnings and laws, not to mentionmishaps, smartphone use has become a common pastime while driving.

This dangerous behavior is everywhere. Toss in otherdriver distractions such as eating or grooming, andyou’re at high risk for a collision and worse.

Rule No. 1: When you drive, drive. Keep both hands on the wheel and your eyes on the road.

Rule No 2: If you must answer a call, text or email, park your car in a safe place.

Set a good example for others, too.• Talk with the other drivers in your life about paying attention to the world around them when they’re behind the wheel.

• Make sure your kids know the rules of the road.

No message or news alert is worth risking your life for — and the lives of others.

The distraction caution applies to walking and biking too.Always stay alert to your surroundings and never, ever,look at your phone when you’re crossing the street onfoot. If you’re bicycling, keep your phone packed away.The rules above always apply.

Father’s Day Summer Begins

D-Day

Flag Day

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Smart Living: Yes, you can get sunburned on overcast days. Fact — 80% of the sun’s UV rays can penetrateclouds. Wear a broad-spectrum (protectsagainst UVA and UVB rays) sunscreen withSPF 30 when you’re outdoors.

“ A healthy outside starts from the inside.”— Robert Urich

Join the hydration nation How much do you know about avoiding dehydration?Consider these statements. Some are true and somearen’t.Fact? You know your body needs more water when you have thirst, excessive sweating and fatigue.Yes — Besides the symptoms listed above, bloating and dark yellow urine also signal dehydration. Tip: You may need water before you feel it.

Fact? According to Institute of Medicine recommenda-tions, men need about 96 ounces a day and womenneed about 72 ounces a day.No — Men need about 125 ounces and women needabout 91 ounces from all foods and beverages. You may need more or less depending on your health, how active you are and the climate where you live.

Fact? Drink a major portion of water after getting up each day, when your body tends to be dehy-drated after sleep.Yes — Make drinking water 1 of the first things you do to start your day.

Fact? Produce doesn’t add to your water intake.No — Eating at least 2 cups of fruit and 2½ cups of vegetables daily helps keep you hydrated and is good for your overall health.

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Smart Living: Stress can trigger emotionaleating. You may crave sweets or specificfoods and eat when you’re not hungry. The next time you feel stressed, talk to afriend or take a walk. That’s feeling bettercalorie free.

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“ Good health is not something we can buy. However, it can be an extremely valuable savings account.”

— Anne Wilson Schaef

Healthy $avingsAre health care costs gnawing at your income?Maximize your dollars with these money-saving tips:

• Good health habits can reduce the risk of costly medical problems. Get recommended screenings, eat nutritious food, exercise and wash your hands frequently.

• Learn what your health insurance covers. Issues suchas referrals to specialists and pre-certification for med-ical procedures can cost you time and money if you don’tknow the rules for them and can result in your claimbeing denied.

• Know what you need to pay for. Most health plans require that you pay a portion of the charges, in theform of deductibles, copayments or coverage limitations.Use benefits wisely to save on your out-of-pocket costs.

• Use a Health Spending Account (if available). You savepre-tax dollars to pay for medical, dental and vision careyour insurance doesn’t cover.

• Is there a less-expensive generic drug that has thesame benefits as the one you’re prescribed? Savings canaverage hundreds of dollars yearly. Ask about discounts.

• Get medical advice from your provider by telephone or email whenever possible to avoid office visits youdon’t need.

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Smart Living: Why not just rely on supplements if you’re concerned about getting enough vitamins? Health authoritiesrecommend getting vitamins from food rather than supple-ments, with some exceptions, including pregnant women, seniors or others at risk for specific shortages.

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“ To eat is a necessity but to eat intelligently is an art.”— François de La Rochefoucauld

Produce superpowersThere are amazing and simple ways to improve yourhealth, and they come in lots of colors. You’ll see themwhole, in cans or frozen. They don’t have an ingredientslabel as long as your arm. Better yet, they’re easy tofind at your supermarket.

• What are these mighty health boosters? Fruits andvegetables, of course. Red, blue, green, orange, yellow,brown, purple and white — you can turn your plate intoan edible rainbow. Fresh, frozen or canned, the nutri-ents and fiber they contain earn them a place at yourtable at every meal.

• We all need produce. Nutrients in fruits and vegeta-bles help us control blood pressure, blood cholesteroland blood sugar — all crucial to heart health and over-all well-being.

• Celebrate Fruits & Veggies — More Matters Month by filling half of your plate at every meal with thesepowerful foods. Raw, baked, roasted, grilled, sautéed,pureed, steamed — enjoy the many ways you can serveup everything from apples to zucchini.

• For good health, get a minimum of 2 cups of fruits and 2 ½ cups of vegetables every day.

Labor Day

Grandparents Day Patriot Day

Autumn Begins

Rosh Hashanah Begins at Sundown

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October

Smart Living: No one likes getting a flushot. That said, the flu vaccine helps shieldyou from the seasonal flu, which affectsthousands of people annually, sometimeswith serious complications. Get vaccinatedif you haven’t gotten it already.

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A dose of wisdom To make your medications work better for you, ask these questions:

• Why do I need this medication? If your health careprovider prescribes a new medicine, understand how itwill help you.

• Many medicines and supplements can cause effectssuch as sleepiness or dry mouth — your health careprovider and pharmacist can tell you what to expect.But if side effects don’t go away and are interferingwith your normal activities, your dosage or medicationmay need changing.

• Can this drug interact with other ones I’m taking?Avoiding interactions is why it’s important to go overyour medications list — prescription, over-the-counterand supplements — with your provider. If you use alcohol or tobacco, ask if they could impact your medications.

• When should I take it and for how long? Read thelabel and follow directions. No exceptions — it doesn’tmatter if it’s a prescription or you bought it over thecounter.

“ Friendship is a wildly underrated medication.”— Anna Deavere Smith

Columbus Day

Rosh Hashanah Ends

Yom Kippur Begins at Sundown Yom Kippur

Halloween

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November

Smart Living: If you use tobacco, the single best thing youcan do to improve your health is to quit. November 21 is the Great American Smokeout — a good day to start a tobacco-free life. And ask your health care provider aboutquitting aids.

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“ I believe that the greatest gift you can give your family and the world is a healthy you.”

— Joyce Meyer

Defend against diabetesType 2 diabetes develops when your body doesn’t useinsulin properly. Insulin helps your body convert bloodglucose (sugar) into energy.

This type of diabetes is often called a silent diseasebecause symptoms, such as thirst or frequent urination,develop gradually and can be mistaken for other conditions.

Having prediabetes raises risk for type 2. Blood sugar is higher than normal but not yet high enough to bediabetes. A fasting blood sugar level between 100 and 125 milligrams per deciliter indicates predia-betes. (Levels of 126 and higher indicate diabetes.)

Lower your risk 3 ways: 1. Get tested. Ask your health care provider aboutscreening, especially if you’ve reached age 45, areobese or you have a family history of type 2 diabetes.

2. Lose 5% to 10% of your weight. When it comes to reducing diabetes risk, even that loss is a big gain foryour health.

3. Physical activity helps lower blood sugar levels. Try walking farther for your errands; parking in a farcorner of the mall parking lot; and taking stairs insteadof elevators.

Veterans Day

Great American Smokeout

Daylight Saving Time Ends

Thanksgiving DayFamily Health History Day

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Smart Living: Here’s relief for tense shoulders. Using your full range of motion, slowly roll your shoulders forward4 times in a circular motion. Then roll thembackward with the same movement.

The great digital fastDuring your personal time, have you tried going non-digital for hours or even days? That’s right — completely pull the plug (or the charger) from yoursmart devices. And that means no social media, emails, texts and internet.

Here are 5 good reasons to turn off that phone,tablet and streaming service:1. Without a device in your hands, you will sit andstand up straighter. Hunching over a device is bad for your neck and back — and your hands need a break, too.

2. You will make more eye contact with people and appear more friendly and approachable. Disconnectingfrom your devices may boost your social life.

3. Freed from smart devices, you may feel more awareof the people and the non-online world around you.

4. You might just enjoy better shuteye. The blue lightfrom some backlit devices, such as phones and tablets,can disrupt sleep signals to your brain (some e-readersare okay).

5. You’ll be more mindful of what you eat and if youhave company, there are no screens to shut you offfrom each other at meals.

“ I go to dinner with my friends, and we're like, ‘Let’s put our phones on airplane mode so we can really

enjoy each other’s company.’”— Ansel Elgort

Christmas Day Kwaanza Begins

Hanukkah Ends

Handwashing Awareness Week (1-7) Pearl Harbor Remembrance Day

Winter Begins

Hanukkah Begins at Sundown

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The HOPE Health Calendar®

Pumpkin Spice Oatmeal Cups• 2 cups rolled oats • 1 cup canned pumpkin • 1 tbsp pumpkin pie spice mix • 1 cup 1% milk • 1 egg • ¼ cup honey • 1 tsp baking powder• ¼ tsp salt

Preheat oven to 350°F. Line muffin tin with paper or silicone cups. In a large bowl, blend oats, pumpkin, spice mix, milk, egg, honey, baking powder and salt. Mix well. Fill each muffin cup ¾ full. Bake 30 minutes, until the tops are set. Cool and serve.



• 105mg sodium

Salmon and Broccoli Stir-Fry• 1 tbsp olive oil • 1 clove garlic, minced • 1 tsp fresh minced ginger • 1 large bunch (about 4 cups) broccoli,

broken into florets • 1½ lbs (24 oz.) skinless boneless

salmon fillets, cut into pieces • 2 tbsp reduced-sodium soy sauce • 2 tsp toasted sesame oil • 2 tbsp rice wine vinegar

Add olive oil to large pan over medium heat. Add garlic and ginger. Sauté 1 minute. Add broccoli and salmon. Stir-fry until broccoli is fork tender and salmon is cooked through, about 8-10 minutes. Meanwhile, in a small bowl, whisk together soy sauce, sesame oil and vinegar. Pour sauce over salmon-broccoli mixture and serve warm.

Breakfast Burrito• 2 tsp olive oil • 1 yellow pepper, chopped • 4 eggs, whisked •¼ cup salsa •½ cup no-salt-added black beans • 4 corn or whole-wheat 6-inch tortillas• Optional: shredded cheddar cheese and cilantro

In a small skillet, add oil and peppers. Cook over medium heat until soft, about 4 minutes. Add eggs and scramble with peppers until cooked through, about 4 minutes. Add salsa and black beans, and heat for 2 minutes. To serve, spread egg mixture in the center of a tortilla. Top with cheddar and cilantro (if using). Fold in both sides of tortilla over the filling, then roll to close. Serve immediately.

Makes 4 burritos. Each:


• 153mg sodium



• 5g carb• 1.5g sugar • 3g fiber

• 385mg sodium

Cauliflower Casserole• 1 large cauliflower, cut into

bite-sized florets • 2 tbsp olive oil •¼ cup grated Parmesan cheese •½ cup whole-grain breadcrumbs •¼ tsp salt • 1 cup shredded cheddar cheese • 1 tsp crushed red pepper flakes (optional)

Preheat oven to 350°F. Steam cauliflower in a large pot with lid, about 10 minutes. Drain. Add cauliflower to a 2-quart baking dish. In a small bowl, combine oil, Parmesan, breadcrumbs, salt, cheddar and red pepper flakes (if using). Sprinkle mixture over cauliflower. Bake 20 minutes, or until cheese melts. Serve warm.




• 343mg sodium

Greek Yogurt with Warm Chia-Berry Sauce • 1½ cups frozen raspberries

or blueberries •½ cup water • 1½ tbsp sugar • 1 tbsp chia seeds • 2 cups plain nonfat Greek yogurt

Combine berries, water, sugar and chia seeds in a small saucepan. Bring to a boil, then reduce heat and simmer 10 minutes. Mash berries slightly with fork. Let cool 10 minutes. Meanwhile, add ½ cup yogurt to 4 small serving bowls. Top each with ¼ cup warm berry sauce, stir and enjoy.

One-Pot Pasta • 12-oz. package whole-grain linguine • 4 cups no-salt-added vegetable broth • 1 tbsp olive oil • 3 cups frozen chopped kale • 28-oz. can diced tomatoes • 2 cloves garlic, minced • 2 tsp each dried basil and oregano • Salt to taste •¼ cup Parmesan cheese

Break linguine in half. In a large soup pot, add linguine, broth, oil, kale, tomatoes, garlic, basil, oregano and salt. Ensure all ingredients are submerged in broth. Cover with lid. Heat on high until boiling, then reduce to medium heat. Simmer without lid 10-12 minutes, or until pasta is cooked and most of the liquid is absorbed. Sprinkle with Parmesan before serving.


• 271 calories • 10g protein• 5g total fat • 47g carb• 5g sugars • 8g fiber

• 387mg sodium

Makes 4 servings.Each:


• 46mg sodium

Sweet Potato Hummus• 2 cups diced sweet potatoes • 2 cloves garlic • 1 can (19.5 oz.) no-salt-added

chickpeas, drained •¼ cup fresh lemon juice • 2 tbsp tahini • 1 tbsp olive oil • 1 tbsp ground cumin • 1 tsp garam masala •¼ tsp salt, or more to taste

In a large pot, boil sweet potatoes and garlic until soft, about 15-20 minutes. Transfer to a food processor or high-power blender. Add chickpeas, lemon juice, tahini, oil, cumin, garam masala and salt. Purée until smooth, adding water if too thick. Serve with vegetables.



• 112mg sodium

Grilled Zucchini Salad with Shaved Parmesan • 2 medium zucchini, sliced into rounds • 2 tbsp olive oil, divided•¼ tsp salt • Pinch freshly ground black pepper•¼ cup shaved Parmesan cheese • 2 tbsp chopped fresh dill• 1 tbsp balsamic vinegar

Preheat grill to medium. In a bowl, combine zucchini with 1 tbsp oil, salt and pepper. Grill zucchini for about 8 minutes or until tender, turning once. Remove from heat and arrange on serving platter. Top with Parmesan, dill, vinegar and remaining oil. Serve warm.




• 269mg sodium

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© 2018 Ebix Inc. DBA Hope Health • All rights reserved • Hope Health® is a registered trademark of Ebix, LLC. • Two Perimeter Park South, Suite 160 East Birmingham, AL 35243 • phone: 800-871-9525 • fax: 205.437.3084 email: [email protected] • website: hopehealth.com Please recycle.

Carrot Soup with Orange Essence• 1 tbsp olive oil • 1 onion, diced• 2 lbs (about 10) medium carrots,

peeled and sliced into coins • 1 tbsp each cumin and coriander • 5 cups low-sodium vegetable

broth or water • zest and juice from 1 orange •½ tsp salt, or to taste

Add olive oil to a soup pot over medium heat. Add onion, sautéing 7 minutes. Add carrots, cumin, coriander and broth. Bring to a boil, then simmer about 15 minutes or until carrots soften. Remove from heat, add zest and orange juice, and purée with blender until smooth. Season to taste with salt and pepper.

Easy Sautéed Cinnamon Bananas • 2 tsp sugar • 1 tsp cinnamon • Pinch nutmeg• 1 tbsp unsalted butter • 2 bananas, sliced into rounds• 2 tbsp slivered almonds, toasted

In a small bowl, combine sugar, cinnamon and nutmeg. Set aside. Melt butter in a large skillet set over medium heat. Once sizzling, add bananas and sprinkle with half of the sugar-spice mixture. Cook 2-3 minutes, flip bananas and sprinkle with remaining sugar-spice mixture. Cook about 1-2 minutes more, until the bananas are soft. Serve topped with almonds.



• 1mg sodium



• 396mg sodium

Crunchy Curried Edamame Snack • 3 cups frozen shelled edamame • 1½ tbsp olive oil• 1 tbsp coconut sugar • 1 tbsp curry powder• 1 tsp ground cinnamon • ¼ tsp sea salt

Preheat the oven to 300°F. Run edamame under warm water in sieve. Drain, lay on paper towel and pat dry. In a medium-sized bowl, mix edamame, oil, sugar, curry powder, cinnamon and salt. Stir to combine. Lay in single layer on baking sheet. Bake 75 minutes, stirring every 15 minutes until brown. Let cool and enjoy.

Mixed Green Salad with Popcorn Croutons• 6 cups mixed greens • 1 red pepper, diced • 1 can no-salt-added chickpeas,

drained and rinsed • 2 cups popped plain popcorn

Dressing: •¼ cup olive oil • 2 tbsp balsamic vinegar• 1 tsp Dijon mustard • Pinch salt and pepper

On a large platter, arrange greens. Top with red pepper, chickpeas and popcorn. In a small bowl, whisk together oil, vinegar, mustard, salt and pepper. Pour over greens and toss to coat. Serve immediately.


• 284 calories • 7g protein

• 16g total fat • 30g carb• 2g sugar • 7g fiber

• 440mg sodium




• 76mg sodium

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HP06.1483 April07HHL copy - Hope Health · especially if you’re at risk for heart attack or...

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