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Healthy Lifestyle

Healthy Meals

Day 1

Egg Toast (266 calories)

  • 1 slice whole-wheat bread, toasted
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
  • 2 Tbsp. salsa
  • Top toast with egg and salsa.
  • 1 medium banana

A.M. Snack (63 calories)

  • 3/4 cup blueberries

Lunch (319 calories)

  • Chickpea & Veggie Salad
  • 2 cups mixed greens
  • 3/4 cup veggies of your choice (try cucumbers and tomatoes)
  • 2/3 cup chickpeas, rinsed
  • 1 Tbsp. almonds, chopped

Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
P.M. Snack (62 calories)

  • 1 medium orange

Dinner (470 calories)


Day 2

Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (287 calories)

  • 1 cup bran cereal
  • 1 cup skim milk
  • 1/2 cup blueberries

A.M. Snack (95 calories)

  • 1 medium apple

Veggie-Hummus Sandwich (330 calories)

  • 2 slices whole-grain bread
  • 3 Tbsp. hummus
  • 1/4 avocado, mashed
  • 1/4 cup cucumber slices
  • 1/4 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 cup mixed greens

Spread bread with hummus and avocado and layer on vegetables.
P.M. Snack (80 calories)

  • 3/4 medium red bell pepper, sliced
  • 2 Tbsp. hummus

Dinner (425 calories)

  • 2 cups


Day 3

Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.
Breakfast (276 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup blueberries
  • 1 1/2 Tbsp. slivered almonds
  • 2 tsp. honey

Top yogurt with blueberries, almonds and honey.
A.M. Snack (102 calories)

  • 2 medium carrots
  • 2 Tbsp. hummus

Lunch (319 calories)

  • 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

  • 1 cup strawberries

Dinner (437 calories)

  • 1 serving Grilled Romaine with Avocado-Lime Dressing
  • 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
  • 3/4 cup cooked quinoa


Day 4

Breakfast (287 calories)

  • 1 cup bran cereal
  • 1 cup skim milk
  • 1/2 cup blueberries

A.M. Snack (95 calories)

  • 1 medium apple

Green Salad with Chicken (335 calories)

  • 3 cups mixed greens
  • 3 oz. leftover cooked chicken breast
  • 5 cherry tomatoes, halved
  • 1/2 cup cucumber slices
  • 1/4 cup shredded carrot

Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)

  • 1 medium orange

Dinner (446 calories)

  • 1 serving Cod with Tomato Cream Sauce
  • 1/2 cup cooked brown rice
  • 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.


Day 5

Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (268 calories)

  • 1/2 cup rolled oats, cooked in 1 cup milk
  • 1/2 cup sliced strawberries

Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (64 calories)

  • 1/2 bell pepper, sliced
  • 2 Tbsp. hummus

Toaster-Oven Tostadas (315 calories)

  • 2 corn tortillas
  • 2/3 cup canned black beans, rinsed
  • 1/2 bell pepper, sliced
  • 2 Tbsp. shredded Cheddar cheese
  • 2 Tbsp. salsa or pico de gallo

Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
P.M. Snack (42 calories)

  • 1/2 cup blueberries

Dinner (410 calories)

  • 1 1/4 cups Chicken Cauliflower Fried "Rice"
  • 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

P.M. Snack (92 calories)

  • 3/4 cup Mango & Kiwi with Fresh Lime Zest


Day 6

Breakfast (287 calories)

  1. 1 cup bran cereal
  2. 1 cup skim milk
  3. 1/2 cup blueberries

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (347 calories)

  • 1 1/4 cups Chicken Cauliflower Fried "Rice"
  • 1 kiwi fruit

P.M. Snack (46 calories)

  • 1 cup strawberries

Toaster-Oven Tostada (458 calories)

  • 2 corn tortillas
  • 1/2 cup canned black beans, rinsed
  • 2 Tbsp. shredded Cheddar cheese
  • 1/4 avocado
  • 2 Tbsp. salsa or pico de gallo
  • Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
  • 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.

Day 7

Egg & Tomato Toast (255 calories)

  • 1 corn tortilla
  • 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
  • 5 cherry tomatoes, halved
  • Top tortilla with egg and tomatoes.
  • 1 medium banana

A.M. Snack (115 calories)

  • 3/4 cup blueberries
  • 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

  • Tuna & White Bean Spinach Salad
  • 2 cups spinach
  • 2.5 oz. chunk light tuna in water, drained
  • 1/2 cup canned white beans, rinsed
  • 3/4 cup veggies of your choice (try tomatoes & cucumbers)

Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)

  • 1 medium orange

Dinner (440 calories)

  • 1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl

Additional Healthy Recipes

Broiled salmon steak- with fresh halved avocado, steamed carrots and broccoli

Imgredients: (serves 4)

  • 4 salmon steaks (about 3/4 inch thick)
  • 4 cups broccoli crowns (cut in pieces)
  • 2 cups carrots (1/4 inch slices)
  • 2 avocados (1/2 per serving)
  • Olive oil non-stick spray
  • 1 tbsp extra virgin olive oil
  • 1/4 tsp sea salt
  • 1/4 tsp freshly ground pepper
  • Cilantro and lemon wedge for garnish
  1. Spray portions of salmon with cooking spray, and add small amount of salt and pepper to each. Put in oven safe pan in preheated oven at 400° for 20 minutes. Cook until golden on top and edges.
  2. Boil 4 cups of water and add pieces of carrots 5 minutes before broccoli, then cook an additional 5 minutes. Drain veges and set aside.
  3. Serve one piece of salmon, 1/4 of the veggies cooked and half an avocado. Garnish with fresh chopped cilantro and lemon wedge, enjoy!

Pan grilled chicken breasts over riced cauliflower with sundried tomato/chicken broth and seared leeks

Imgredients: (serves 4)

  • 1 1/2 lbs chicken breasts (thinly sliced, into 4 even pieces)
  • 1 head cauliflower
  • 1 quart low sodium chicken stock
  • 1/4 sundried tomatoes(thinly sliced)
  • 1 leek (cut into 1 inch pieces)
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp of sea salt
  • 1/4 tsp of ground pepper
  • Scallions and baby basil for garnish
  1. Lightly add salt and pepper to raw chicken, then seare chicken breasts on lightly oiled medium hot pan for 5 minutes on each side until well done. Set aside chicken.
  2. Cut off cauliflower florets, and boil well covered in 4 cups of water , until veryfork tender, or about 10 minutes. Remove excess water, break apart in the pan with a fork or you can also use a food processor, but only use the pulse button, in order to avoid making cauliflower mash. Add to broth.
  3. Add second tbsp of olive oil to pan and sliced sundried tomatoes, let them cook for 3 minutes on medium low, then add chicken broth cook until it boils, to release the tomato flavor. Add chicken pieces into broth.
  4. Heat a pan to medium high and spray leek pieces with non stick olive oil spray, sear on each side for 2 minutes, just enough to get them translucent along with a nice color on them.
  5. Serve in a medium size bowl and sprinkle sliced scallions and basil for aromatics and to boost flavor of the dish, and enjoy!

Exercises

Your heart is a muscle, and it gets stronger and healthier if you lead an active life. It’s never too late to start exercising.

Once you get going it will get easier and you will not regret it. It is important to understand that people who do not take time to exercise are almost twice as likely to get heart disease as people who are active.

Exercising can help lower you blood pressure, burn calories, reduce bad cholesterol and boosts good cholesterol. It is the beginning to a healthy life style.

Ready to get started and not sure where to start…

It is simple!

First, think about what you enjoy doing for fun and how active you are.

  • Would you rather work out on your own or with a trainer/classroom session?
  • Do you want to exercise at home or at a gym?
  • Do you want to join a yoga session?

All good things to ask yourself… Don’t forget to check in with your doctor. Your doctor will make sure your ready for whatever activity you have in mind and let you know about any limits on what you can do.

Types of Exercise

There are many exercise you can do and below you will find a list of some:

  • Aerobic exercise ("cardio"): Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or walking.
  • Stretching:  Stretch gently it will help you become more flexible and it can help your muscles from tensing up.
  • Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this.

10 minutes to feeling better

  • Stretch – Should Stretch or Knee to chest stretch
  • Strengthen- Triangle Push-up or overhead lunge
  • Get your body moving- High Knees, Jumping Jacks, Burpee Jump-Ups

Exercise Precautions

Stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or feel dizzy, lightheaded, or very tired.

It's normal for your muscles to be mildly sore for a day or two after your workout when you're new to exercise. That fades as your body gets used to it.

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