Over the last few weeks I have partnered with One Beat CPR to share heart healthy recipes with you. The first week was a dinner recipe and the second week was a lunch recipe. For this week I wanted to share a breakfast recipe with you! Thank you to Exposed PR for linking me up with One Beat CPR!
Eating healthy is extremely important for your heart but knowing how to save someone’s life is just as important! Here are the Top Ten Tips on High Quality CPR.
High Quality CPR: Top Ten Tips
1. Call 9-1-1.
2. Send someone for the Automated External Defibrillator (AED).
3. Immediately begin CPR if an adult victim is unresponsive and not breathing normally.
4. “C-A-B” (Compressions – Airway – Breathing). The AHA emphasizes the importance of early, uninterrupted chest compressions.
5. Untrained rescuers should perform hands-only compressions: “Push hard and fast” on the center of the victim’s chest or follow the directions of EMS dispatchers.
6. Trained rescuers should provide 30 compressions and 2 rescue breaths (if they are willing and able) in order to improve outcomes, especially for pediatric victims.
7. Depth: Compress the chest at least 2 inches/5 cm (adults) or 1/3 depth of chest (children and infants).
8. Rate: Provide 100 compressions per minute, to the beat of the Bee Gee’s song “Stayin’ Alive.”
9. Recoil: Allow the chest to recoil fully between compressions.
10. Minimize interruptions: Do not delay or interrupt chest compressions to check pulse or rhythm. When more than one rescuer responds, one rescuer should ready the AED (automated external defibrillator) while the other rescuer performs chest compressions.
11th tip: get trained! Skills deteriorate. Refresh your CPR training at least once every two years
Breakfast is one meal that is easily overlooked. It’s easy to grab a coffee and muffin from your local bakery on the drive in to work and not think twice. However that muffin is most likely full of unhealthy preservatives, lots of sugar and won’t give you the energy to work hard until lunch.
One of the reasons we do grab something on the way into work is because of time. Sunday rolls around and you have the intent of planning out meals for the week but Monday morning comes early and you have nothing. For a heart healthy breakfast choice that will give you energy and has ingredients that benefit your heart, I wanted to share my favorite breakfast item, granola. You can make it ahead of time and have enough to eat throughout the week!
You can find many recipes around the Internet or in cook books for granola and I’m sure most of them will taste great. But I want to share my version of heart healthy granola. I use low sweetener and salt along with a non-trans fat oil. To learn more about the heart healthy ingredients and their benefits for you, you can find details at the bottom of this article.
Cinnamon Almond Granola
- (4) cups of Rolled Oats
- (1) tbsp of Ground Cinnamon
- (1) cup of Sliced Almonds
- (2) tbsp of Flax Seed
- (1) egg white
- (1/3) cup of Brown Rice Syrup (or honey)
- (1) tsp of Salt
- (4) tbsp of Coconut Oil
Preheat oven to 350. Use a small amount of Coconut oil to grease a baking sheet. In a mixing bowl, mix together oats, cinnamon, flax seed and salt.
Over low heat, melt the brown rice syrup and coconut oil.
Add the oil/syrup mixture to the dry ingredients bowl and mix.
Add the almonds.
In a separate container, whisk 1 egg white until frothy and add to the mixture. (You don’t have to use an egg, however, it helps you achieve the granola clusters.)
Stir all ingredients together until fully mixed in.
Pour the mixture onto greased (see above) baking sheet.
Bake for 10 minutes, take out and stir ingredients and then place in oven to bake for another 10 minutes. At this point the almonds and oats should start to darken and crisp, then you are ready to take the granola out of the oven.
Let it cool completely before touching it again so that the granola will set and come out in clusters.
Store in an airtight container for freshness!
For a more heart healthy punch, I topped my granola with blueberries! You can add a ½ cup of low-fat milk or 4 oz. of low fat plain yogurt to enjoy with the granola!
Heart Healthy Benefits of Cinnamon Almond Granola
- Flaxseed: Omega-3 fatty acids, fiber, phytoestrogens
- Oats: Omega-3 fatty acids, magnesium, potassium, folate, calcium and fiber
- Almonds- plant omega-3 fatty acids, vitamin E, magnesium, fiber
- Cinnamon- lowers LDL “bad” cholesterol, total cholesterol and triglycerides (fatty acids in the blood)
- Coconut Oil- improves heart health and thyroid
- Blueberries: beta-carotene and lutein, vitamin C, folate, calcium
What is one heart health tip you have learned?