A healthy heart is a happy heart!  February is all about heart health & by taking care of your heart you can reduce high blood pressure, decrease the risk of a stroke or other harmful health problems.  There are so many ways to taking care of your heart.  We know that decreasing stress, exercising regularly & good nutrition all contribute to a healthy heart.
 
Here are some nutrition tips for a healthy heart:
1.  Fibre- A good healthy diet will consist of 25 to 38 grams of fibre daily.  Increasing your fibre will help lower cholesterol. You can get fibre from fruits, vegetables & whole grains to name a few. 

2. Healthy weight-Maintaining a healthy weight by exercising regularly & eating healthy balanced meals will help shed some  unwanted pounds.  Learn how to portion meals from a certified nutritionist. 

3.Limit High processed foods & salt-  Learning to read labels can help compare & find foods that are lower in sodium.  Avoid adding salt when you eat as well as cooking.  To enhance flavours you can use lemons, some dried spices, or  products like Mrs. Dash.  Watch for highly processed foods such as cookies, muffins, wieners, chips...and the list goes on. So, choose less of these. 

Be good to your heart, because a healthy heart is a happy heart! 
~JCJ
OXOX

I am proud to be the honourable hero for both Leukemia & Lymphoma Society of Canada's (LLSC) Team in Training (TNT) -Prairie's Chapter & Pineapple Challenge-Calgary.
I wish all participants good luck in their training & fundraising this year!  Without all of you (participants, LLSC staff & volunteers & supporters) I wouldn't be here today.  

I hope to represent LLSC-Prairie Chapter/Calgary the best that I can.  I want everyone to know without the support from these groups, my family & friends wouldn't have received the support that has touched them knowing a loved one has been diagnosed with a blood cancer.  I have seen how each person close to me has dealt with and coped with such devastating news.  I thank LLSC for the tremendous fundraising they do and for increasing blood cancer awareness. 

I also want to thank everyone who has run for me, helped me fundraise for a charity that is so close to my heart.  Since being diagnosed in August 2007, I have accomplished many things.  I have continued to run, train & become an NPAA Bikini Competitor. I have started my own nutrition company, JCJNutrition.  I've been able to keep my passion for food & nutrition, fitness, watch my nephews grow up & enjoying life with my family & friends at a higher level.  Thanks to charities like LLSC Team in Training, Light the Night & the newest addition Pineapple Challenge, I have been able to get back to quality of life. 

Thank you everyone & help me support those who are battling blood cancers.  Continue to follow me in this journey & this great opportunity with Leukemia & Lymphoma Society of Canada-Praire Chapter/Calgary, AB.
~JCJ oxox

Who is going to win this Super Bowl?  Are you hosting this years Super bowl party? This is such an easy recipe to do when you are entertaining guests or out & about running around getting stuff done!

Ingredients:  
1 lb of Ground Turkey
1 small onion chopped
2 cloves of garlic chopped
1 can of  Chiili style beans in sauce
1 can of diced tomatoes undrained
1/2 tsp of ground pepper
1 1/2 tsp of cumin
2 Tbsp of chill powder
2-3 fresh tomatoes chopped in chunks

Directions:  
Get your medium size crockpot ready.

1.  In a non-stick skillet, cook the ground turkey to fully cooked. Once cooked set aside in a bowl.
2.  Chop fresh tomatoes into chunks and chop onion & garlic cloves. Add to crockpot.
3.  Now add the beans & diced canned tomatoes with their sauce. Mix well together.
4.  Add the cooked ground turkey to the crockpot & all remaining spices (chill powder, ground pepper & cumin). Mix together.
5.  Cook on low heat for 6 hours.
6.  Serve with brown rice or whole wheat, whole grain buns & Enjoy!