February is Women’s Heart Health Month, a time to focus on nourishing and protecting your most vital organ—your heart! Heart disease is the leading cause of death among women, but the good news is that small, intentional changes in diet and lifestyle can make a big impact.
When I started my health journey over 10 years ago, it wasn’t easy. I began with one small change that I knew would help me feel better. At the time, cheese and crackers were my go-to snack—sometimes even my dinner. But I realized that cheese was a major trigger for my chronic inflammation.
I told myself, “If I want to feel better, I need to start changing the foods that contribute to my symptoms.” So, I made a commitment: no cheese and crackers on Mondays. It was tough—when something is a daily habit (sometimes 2-3 times a day), breaking it feels almost impossible.
But week by week, I added another day without them, while also introducing healthier options. I noticed that drinking more water made a huge difference in helping me sustain these changes. Over time, those small steps led to a healthier, stronger me!
When you're exploring better options, focus on one change you can commit to. If you decide to incorporate more greens, think about how you’ll do it and switch things up—enjoy them raw in a salad, blend them into a smoothie, or sauté them with other veggies for variety.
Remember, building a healthy body happens one day, one hour, one minute at a time! 💚
Heart-Healthy Foods to Embrace
Show your heart some love with these nourishing foods:
- Leafy Greens – Spinach, kale, and Swiss chard are rich in heart-boosting nutrients.
- Berries – Blueberries and strawberries contain antioxidants that lower blood pressure.
- Fatty Fish – Salmon, mackerel, and sardines are loaded with heart-protecting omega-3s.
- Avocados – Packed with healthy fats that help regulate cholesterol.
- Nuts & Seeds – Walnuts and flaxseeds provide fiber and omega-3 fatty acids.
- Garlic – A natural heart protector that supports healthy blood flow.
- Water - Infused water with fruit, lemon, cucumber, or mint. Fruit contains antioxidants and potassium, which help support circulation and hydration
Essential Oils for Heart & Mind Wellness
In addition to nourishing your body, essential oils can support your heart by reducing stress, promoting circulation, and helping with relaxation.
I challenge you to diffuse one combination that resonates with you for at least a week, write down how you feel when you start, be aware of how you feel daily.
Some of our clients noticed they slept better or had more energy.
- Lavender & Ylang-Ylang – Calm the nervous system and reduce blood pressure. Diffuse this at night near the top of your bed or mix with water and spray your pillow for a restful night, your body rest and repairs while sleeping.
- Lemon & Bergamot – Uplift your mood and support circulation.
- Rosemary & Cypress – Improve circulation and strengthen blood vessels. Mix these with coconut oil or Jojoba oil and apply on your legs from thigh to feet.
- Ginger & Peppermint – Aid blood flow and reduce inflammation. Mix with Coconut or Jojoba then apply on feet to start your day.
Try diffusing these oils, adding a drop to a warm bath, or using a roller blend to apply over your heart center for a moment of mindfulness.
Need help with incorporating these suggestions? Click her to book a 30 min complimentary discovery call
Special Recipe for you
Love your heart with our Berry Chia Pudding
A simple, delicious, and heart-healthy way to start your day!
Ingredients:
✔ 1 cup organic coconut milk (or nondairy milk of choice)
✔ 3 tbsp chia seeds
✔ ½ tsp vanilla extract
✔ 1 tbsp honey or maple syrup (optional)
✔ ½ cup mixed berries (blueberries, strawberries, raspberries)
✔ 1 tbsp chopped walnuts or flaxseeds for extra heart-boosting power
✔ 1 cup organic coconut milk (or nondairy milk of choice)
✔ 3 tbsp chia seeds
✔ ½ tsp vanilla extract
✔ 1 tbsp honey or maple syrup (optional)
✔ ½ cup mixed berries (blueberries, strawberries, raspberries)
✔ 1 tbsp chopped walnuts or flaxseeds for extra heart-boosting power
Instructions:
1 In a jar or bowl, whisk together almond milk, chia seeds, vanilla, and sweetener.
2 Let sit for 5 minutes, then stir again to prevent clumping.
3 Cover and refrigerate overnight (or at least 4 hours).
4 Before serving, top with berries and walnuts. Enjoy!
1 In a jar or bowl, whisk together almond milk, chia seeds, vanilla, and sweetener.
2 Let sit for 5 minutes, then stir again to prevent clumping.
3 Cover and refrigerate overnight (or at least 4 hours).
4 Before serving, top with berries and walnuts. Enjoy!
This nutrient-packed pudding is rich in omega-3s, fiber, and antioxidants—perfect for supporting your heart and keeping your energy steady.
💬 Join Us for a Special Essential Oil Wellness Event!
I’m also inviting you to Essential oils 101 where we’ll dive deeper into natural ways to nourish your body, reduce stress, and create long-lasting health habits with essential oils.
When: March 8,2025
📍 Location: 955 Connecticut Ave, Bridgeport CT. Suite #1216
How to Register: Click here
How to Register: Click here
Let’s make heart health a priority—not just for ourselves, but for the women we love. 💖
Hope to see you there,
Have a great blessed amazing day!!!
Shawne D. Johnson
New Path Wellness Group
2037547666
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