Gluten Warrior

Here’s a thought Dr. Google–Raw beans simmered at low heat, such as in a slow cooker or under cooking the beans will not remove all the lectins. Soaking raw beans for several hours to soften the beans disables the action of the lectins. Canned beans are cooked and packaged in liquid so they are also low in lectins. Some body enzymes degrade some lectins. Sprouting grains, beans and mechanically removing the outer hull of beans, and wheat grains are good control methods too. Lectins have some good properties. They act as antioxidants, slow carbohydrate digestion and absorption, preventing a sharp blood sugar rise and high insulin levels. Non toxic low amounts of certain lectins helps stimulate gut cell growth in patients who are unable to eat for long periods, and in anti cancer treatment, due to the ability of lectins to cause cancer cell death. Lectin containing foods. such as legumes, whole grains, and nuts are associated with lower rates of cardio vascular disease, weight loss and type 2 diabetes. These foods are rich sources of B vitamins, protein, fiber, minerals, and healthy fats, therefore the benefits outweigh the risks. There are still a lot of confounding variables, depending on what is removed in processing and cooking, and with individual issues of the person eating the products. Do your homework. Lectins/The Nutrition Source..are anti-nutrients harmful>lectins. Harvard T. H. Chan School of Public Health. Last reviewed Jan 2022.

• Cardiovascular disease (CVD) remains as the leading cause of death in the United States, accounted for 928,741 deaths in the year 2020, approx. 1 of 4 deaths, perhaps higher, considering some new threats.
• Between 2018 and 2019, direct and indirect costs of total CVD were $407.3 billion ($251.4 billion in direct costs and $155.9 billion in lost productivity/mortality).
• In 2020 in the United States, coronary heart disease (CHD) was the leading cause (41.2%) of deaths attributable to CVD in the United States, followed by stroke (17.3%), other CVD (16.8%), high blood pressure (12.9%), heart failure (9.2%), diseases of the arteries (2.6%
• Heart disease is responsible for most deaths worldwide for both men and women of all races.
To a large degree this is a lifestyle disease that can be mitigated by relatively easy choices, such as healthier food choices, sleep hygiene, daily physical activity, and social activities. Guidance for these is readily available, as are people trained to properly teach the skills. Seek them out, do it yourself often doesn’t work, if it did you would already be there. You can always reach out to me and people in my network. We can personalize it for individual needs, which we all have. BTW, do you know what the symptoms are of a cardiac event? They are different for women and men. We are seeing younger and younger people have a cardiac event. It can happen quickly and without warning. A significant number are without symptoms. Several agencies teach CPR. It is a very important thing to know. And refreshing the skill often is necessary. I have had to apply these skills with infants, toddlers, nonagenarians and ages in between, in all kinds of places. You never know. At times you find yourself praying to all the spiritual beings you ever heard of and wish your bag of tricks had more in it. Don’t wait, on either the lifestyle stuff or the training. Believe it, or not, the life you save may be your own!!!

Affairs of the heart, by Paul Hooley

Paul Hooley, 76, from Dorset, had a heart attack at the age of 63, which encouraged him to get fitter, doing more regular exercise and helping other patients as a volunteer with a hospital cardiac rehabilitation programme.
This poem is inspired by his experiences and his thoughts about the heart. He says: “It seems to me that poetry can be cathartic and can help to concentrate the mind after major events in one’s life – releasing thoughts and emotions one never realised one had.”
 
One hundred thousand times a day
She showed me all she’d got –
She’d gently nudge me in the ribs –
But notice did I not
 
Forty million times a year
Her message did she pound
She gave her unrequited love
And barely made a sound
 
Two billion times or maybe more
She prodded at my chest
Before I really saw that she
Was different from the rest
 
Yes, two billion times before I saw
The wonder Nature planted
Was in every selfish way
The gift I took for granted
 
Came the day I asked too much –
More than she could take
In an instant she had turned –
She taught my heart to ache
 
But like so many jilted loves
She found she could forgive –
I promised her I’d change my ways
In return she let me live
 
She knows I have another love
Yet never e’re complains –
Responds in fact by sending life
Coursing through my veins
 
She beats within this fragile frame
From her I’ll ne’er be free
But as long as I take care of her
She’ll take good care of me
 
Affairs of hearts must lifetime’s last
I’m dependent to the end
Upon the unconditional love
Of my precious bosom friend.
 
The poems published in this section are creative writing by Heart Matters readers. They should not be taken as medical information or advice.
It isn’t always easy to express your emotions, but writing poetry can be a way of putting your feelings down on paper which many people find helpful. If you’d like your poem about any aspect of heart disease or caring for someone to appear in this section, email it to hmeditor@bhf.org.uk.

“Good food starts in fields and orchards well tended. This is knowledge that we ignore at our peril, for without good farming there can be no good food; and without good food there can be no good life. Slow down and consider the choices we make when we purchase our food. There is much more to satiating a grumbling stomach than simply ingesting food.
The decisions you make are a choice of values that reflect your life in every way. Buying Big Macs from the people McDonald’s buys its meat from, who are raising these cattle or kangaroos or whatever goes into what they call beef, is the complete opposite of the way it should be done. When I buy food from a farmer, I know who he is, I know he cares about my well being and I know he has taken care of the land he is farming. I have a responsibility to him and he to me. I could not put the food I cook on the table without him, so I really treasure this relationship” –Alice Waters, in bitter Harvest by Cooper Holmes. Alice is a famous chef and may be credited for the farm to table movement in restaurants, and other establishments.

Day 21–For those who participated, this is huge. Friends! You have been practicing, learning, and locking in habits to be PROUD of! Stay tuned––our final big giveaway is coming up! 🎁
Here is a quick overview of what we’ve been learning and practicing:
· Healthy eating guidelines
· Whole body/mind benefits of eating well
· Whole body/mind benefits of exercise
· Ideas for getting more movement into your daily life
· How to have a growth mindset for self-love and success
· How to make exercise easy by making a habit
· Healthy snack ideas
· How to tell hunger vs cravings
· 3 ways to lose weight by consuming less energy than you burn
· Using NEAT as a fat-burn hack
· Effects of stress on the body
· Power tips for destressing
· 5 reasons to eat more fruits and veggies
· 6 things that lead to cravings
· 30 reasons to walk 30 minutes a day
· Focusing on what you can control vs what you can’t
· 21-Day Whole affirmations
· Better breakfast hacks
· Whole body/mind benefits of protein
· Quick and easy protein meals
· How much protein you need + how to get more of it
· Whole-body benefits of sleep
· Tips for a better sleep and bedtime routine
· Why structured eating is better than grazing
· Which late-night eating to avoid and how to limit it
· Tips and tricks to eat more veggies
· Meal prep tips
· Whole body/mind benefits of water
· Tips for drinking more water + infused water recipes
· Signs you’re making progress
· Whole body/mind benefits of caring for your gut
· Tips and food for a healthy gut
· Kindness callouts + science behind them
· How and why to set morning intentions
· Superfoods
· Whole-body benefits of fiber
Ok, that wasn’t “quick” after all! 😂 We’ve covered a lot, haven’t we?!
➡️ I would love to know: what is one habit you’ve practiced over the last few weeks that has helped you feel healthier? Need more practice, info on what you may have missed? Message me.

Today’s challenge is to do a “Kindness Callout” or recognize someone in your life: Tell someone why you are grateful for them and how they have helped or impacted you in any way. ❤️
If you see something, say something! No matter how small. Everyone deserves to be appreciated.
Plus, there’s science!
Kindness and appreciation foster connection, which is yet another thing that improves our lives on multiple levels. Research shows that social connectedness and supportive relationships can lead to a longer life, better health, and improved well-being. What’s more, studies have found that even brief, positive interactions with strangers can give our well-being a boost.
KINDNESS CALLOUT IDEAS✨
· Call a friend you haven’t talked to in a while and let them know you are grateful for their friendship.
· Write a thank you note to your mail carrier.
· Give a small gift of thanks to your child’s teacher.
· If anyone has shown kindness towards you or you saw them help someone else, call it out and recognize them.
· Tell a coworker why you appreciate them.
· Do you appreciate someone’s sense of humor? Let them know.
· Tell a family member how their support has made a difference for you.
The Mediterranean Diet is very successful and extensively researched. A big part of its success is the social lifestyle aspect in the regions where this diet and lifestyle are daily events. Why not make it yours too? The Classic one, not someone’s individual adaptation. That wouldn’t be researched…
https://journals.sagepub.com/…/10.1177/09637214211002538
Vitamin S: Why Is Social Contact, Even With Strangers, So Important to Well-Being? – Paul A. M. Van Lange, Simon Columbus, 2021

Have you ever tried setting an intention for your day? It’s made a big difference for me!💗
😌Setting a morning intention is like programming your brain for the day ahead. It sets the tone for your day and can help you prioritize tasks, stay focused, and even handle challenges better.
When I start my day with an intention, it doesn’t mean that everything will go perfectly, but it helps keep me on track with what matters most.
How to Start Your Day with an Intention ✨
1. Find a quiet moment in your morning routine, maybe while sipping your coffee or after a short meditation.
2. Take a deep breath and think about what you want from the day. What do you want to accomplish, how do you want to feel, or what mindset do you want to have?
Your intention can be as simple or fancy as you like. Here are some examples:
· To focus on what’s going well
· To complete a particular task
· To be more patient throughout the day
· To experience more joy
· To stand up and move more
· To eat in ways that nourish your body
· Or, use an affirmation, like: “I am committed to my well-being journey. Today is an opportunity to grow and thrive in mind, body, and spirit.”
Tip: Experiment to see what kinds of intentions are most helpful for you.
Give it a try and let us know how it goes!

Let’s chat about SUPERFOODS today. What are they? While nature is filled with healthy foods, “superfoods” rise above the rest because they:
– Provide super high levels of beneficial compounds like antioxidant phytonutrients, vitamins, and minerals
– Are researched and known for their health benefits
In short, they give you the most bang for your buck. It’s a great idea to take note of the superfoods like best and find lots of ways to enjoy them throughout your week.
5 Fruit + Veggie Super Foods 💪
1. Broccoli: Rich in fiber, vitamins C and K, and folate. Offers anti-inflammatory benefits while supporting digestion and immune function.
2. Blueberries: Loaded with antioxidants, particularly anthocyanins. Good for eye health, brain health, and cognitive function. Research suggests the polyphenol and fiber content of blueberries may help relieve gut symptoms and improve general well-being.
3. Kale: Nutrient-dense provider of vitamins A, C, and K, plus minerals like calcium and manganese. Known for its antioxidant and anti-inflammatory properties.
4. Spinach: Packed with fiber and essential nutrients for overall well-being, including vitamins A, C, K, and iron. Supports your heart and bone health. Spinach is also an excellent source of lutein, which is known to protect against age-related eye diseases such as macular degeneration and cataracts.
5. Strawberries: High in vitamin C, manganese, fiber, and antioxidants, promoting heart health, supporting your immune system, and providing vital nutrients for your skin. They’re also delightfully sweet yet low in sugar for a fruit.
➡️ What’s one of your favorite superfoods and how do you like to eat it? I would have a hard time choosing between these five, but for me, I think blueberries win, especially the organic wild ones.
https://www.webmd.com/diet/health-benefits-spinach
https://pubmed.ncbi.nlm.nih.gov/37242279/

Be Bold With Your Vision!

“Until one is committed, there is hesitancy, the chance to draw back. Concerning all acts of initiative (and creation), there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. I have learned a deep respect for one of Goethe’s couplets: Whatever you can do, or dream you can begin it. Boldness has genius, power, and magic in it. Begin it now…”
​
– William Hutchinson Murray (1913-1996)

Water affects your mind, body, and spirit. And it’s no wonder, as your body is 60% water.
It keeps your blood flowing, your joints moving, and your brain working.
Did you know it also plays a big role in bringing nutrients to cells and maintaining your body temperature?
✨
And that’s not even the whole story!

WHOLE BODY-AND-MIND BENEFITS OF WATER✨
🔸 Brain Function and Energy Levels: Even mild dehydration can affect your memory, mimic dementia, mood, concentration, and reaction time.
🔸 Digestive Health: You need water to digest food properly and keep things moving. Without enough water, you may experience constipation, gas, bloating, heartburn, or other unpleasantries.
🔸 Weight: Drinking water can help reduce cravings for snacks and feelings of hunger. It can support your metabolism and help you lose weight.
🔸 Skin Health: Staying hydrated can help you keep that youthful glow and help reduce the appearance of fine lines and wrinkles.
🔸 Immune Function: There are several ways that staying well-hydrated helps your immune system. For starters, proper hydration is needed for your immune cells to be able to get where they need to go.
🔸 Detoxification: Getting enough water helps flush toxins out of your body, which supports healthier-looking skin among many other benefits.
💦TIPS FOR DRINKING MORE WATER 💦

Drink a Glass First Thing in the Morning
Get in the habit of drinking an 8-oz glass of water when you wake up. Water alone isn’t always hydrating unless we add our mineral balancing friends. I like adding a little lemon or lime, coconut water, pinch of magnesium powder, a pinch of salt, a little honey, and a few drops of trace mineral drops or electrolyte powder is what I love to add to my morning elixir. If my tastebuds are feeling brave, I’ll some aloe juice!
Invest in a Fun, Reusable Water Bottle, and use that for a measure.
Look for a bottle that can keep your water cold for 12+ hours.
Create Reminders on Your Phone
Set them to go off every few hours. Mention benefits like, “Boost your metabolism with a glass of water!”
Put a Pitcher of Water on Your Table at Meals We drink more when refills are easy. Remember, “he who kills, fills”
Use a Water Tracking App
Try an app like Waterlogged, Gulp, or Daily Water.
Put Filled Bottles Everywhere
Keep bottles in places like your car, bedroom, and office.
Add Natural Flavor
Enhance your H20 with citrus, herbs, or berries.