*This post is sponsored by Sprouts Farmers Market Inc. All opinions are my own.
February is American Heart Month and I wanted to share some heart-healthy tips and a nutritious recipe to raise awareness for a great cause. Heart disease is the leading cause of death in men and women in the US, with as many as 1 in 4 deaths each year. As a healthy living advocate, I’m passionate about helping to make a difference in improving the quality in the lives of others, whether it’s through my blog or as a fitness and nutrition coach. A few of my personal tips for overall wellness:
- Eat less and move more. It sounds simple, but a large percentage of Americans eat unbalanced meals and large portions of food. Use your hand as a simple guide for portion control. For women: Eat a palm-size portion of lean protein (about 4 oz of lean beef, chicken, fish, eggs, etc), a cupped handful of nutrient-dense vegetables, a fist-size portion of whole grain starchy carbohydrates (potatoes, brown rice, quinoa, etc) and a thumb-size portion of healthy fat. For men: Simple, just double the portion for women
- Eat slowly and stop eating BEFORE you are full. It takes 20 minutes for our brain to get the signal that we have had enough to eat, so stop eating when you feel about 80% full
- Exercise for at least 30 minutes a day 5-7 days a week. Just walking at a brisk pace is an excellent way to increase your heart rate and burn some calories, you don’t have to do extreme workouts to get your health in check. It’s also a great stress reliever. Be active doing something that you enjoy and you will be much more likely to stick with it.
- Cook with fresh herbs and spices to flavor food to help reduce your intake of sodium
- Reduce your intake of sugar and processed foods. Try and eat as many whole foods as possible and enjoy indulgences in moderation
- Eat a balance of fats (monounsaturated, polyunsaturated and saturated), getting about 1/3 of your intake from each. Avocados are a great source of heart-healthy monounsaturated fat, so that’s why I chose them for this recipe. Also, they’re really delicious! 😉
Now on to this tasty heart-healthy Grilled Halibut with Tomato Avocado Relish recipe! I used a wild-caught halibut for this recipe. Food sourcing is really important to me. I learned so much about seafood sourcing on my trip to the gulf coast last year.
It’s great having stores like Sprouts Farmers Market to shop for affordable, nutritious food. They have a great selection of wild-caught and farm-raised seafood and just about anything else on your grocery shopping list. Sprouts offers consumers a complete healthy grocery store experience featuring fresh produce, bulk foods, dairy, meat and seafood, bakery, vitamins and supplements and more.
Sprouts’ “Healthy Living for Less” approach and knowledgeable service gives customers a unique shopping experience. Hopefully, you have a sprouts store near you and if not, you can visit their website for a possible location coming soon! You can also find them on Instagram and Twitter @sproutsfm.
- 2 (6 oz) Wild-Caught Halibut filets
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp white wine vinegar
- 1 cup chopped fresh tomatoes
- 1 avocado, peeled, seeded and diced
- 1 tbsp fresh parsley, finely chopped
- 1 tsp pepper
- ¼ tsp garlic salt
- Preheat grill to medium-high heat
- Combine 2 tbsp olive oil, 1 tbsp lemon juice, vinegar, tomatoes, avocado, parsley, ½ tsp of pepper and garlic salt in a small bowl
- Toss to coat and set relish aside
- Stir together remaining olive oil and tbsp lemon juice and brush halibut filets to coat
- Season with remaining ½ tsp pepper and dash salt
- Grill 6-8 minutes, flip and grill for 5 more minutes until fish flakes with a fork
- Top with relish and serve immediately