Valentine’s Day is around the corner and that means quality time with those we love most. Whether you are solo this season, spending time with your Galentines or partner, sweet treats are all the hype in the month of February. Since it is the month of love, this blog explores heart health, low cost ways to celebrate love this season, and a delicious recipe for a Berry Pavlova that’s beautiful, easy to make and includes some ingredients that support heart health. Let’s dive in.

Guide to Nutrition & Heart Health: 

The heart is not just a symbol of love; it’s the powerhouse of our bodies, pumping oxygen-rich blood to every cell. Yet, heart disease remains a leading health concern worldwide. While not all factors leading to heart disease are under our control (genetics can play a role too), here are four essential tips most of us can do to support our heart health: 

1. Eat More Whole Foods: Foods rich in fiber, like fruits, vegetables, whole grains, and legumes, help reduce cholesterol levels and improve cardiovascular health. Having excess free radicals can induce oxidative stress, which can lead to heart disease. Consuming fruits like mixed berries provide Vitamin C and antioxidant protection which works to rid the body of free radicals. 
2. Stay Active: Regular exercise, like walking, weightlifting, or yoga, improves circulation, lowers blood pressure, and reduces stress.
3. Manage Stress: Easier said than done at times! Chronic stress can take a toll on your heart. Where you can, engage in mindfulness practices, journaling, or spend quality time with loved ones to reduce tension. Where extra support is needed, a simple Google search in the area you live in can show you free and low cost resources and service providers that can support stress reduction, such as free meditation apps as well as subsidized therapy. If you live in Ontario, the government has a website to provide mental health support linked here. 
4. Celebrate in Moderation: You don’t need to cut out indulgence altogether; balance is key. A dessert like our Berry & Pavlova pairs light and airy meringue with nutrient-rich toppings, proving you can enjoy the sweeter things in life and still follow a balanced lifestyle. 

Another way to reduce stress and get active is to plan an activity this Valentines day! This holiday is not only about eating chocolate and being in a romantic relationship, it can be a day to celebrate yourself,  galentines, best friends and even furry friends. No matter who you are celebrating with this year, here are some fun activities to try! 

4 Low Cost Ways you can Celebrate Love This Valentine’s Day: 

– Plan an Active Date: Go for a hike, take a dance class, or enjoy a brisk walk together.

– Cook Together: Prepare a healthy meal that’s both nourishing and delicious. Cooking as a couple or with loved ones strengthens bonds and gives you control over ingredients.

– Focus on Gratitude: Share what you appreciate about your loved ones. Gratitude improves emotional well-being, which indirectly benefits heart health.

– Gift with Meaning: Instead of chocolates, consider gifting something that supports well-being, like a cookbook, fitness class pass, or a cozy blanket for relaxation.

Our Food Critic Series Review:  

If you have been following around for some time, you know that we have started a new series of blogs and videos. I have partnered with The Canadian Sugar Institute to review 6 unique viral recipes! Check out my previous post reviewing the viral Brown Butter Snickerdoodle Cookies.I will walk you through the steps I took to recreate this recipe followed by my Dietitian rating! 

Cross your Heart Berry Pavlova with Meringue Bows 

This Berry Pavlova is a satisfying dessert that’s light, fresh, and lightly sweet for Valentine’s Day. The meringue base is crisp on the outside, marshmallow-soft on the inside, and topped with vibrant berries! 

Ingredients:

For the Meringue, recipe borrowed from Nicola Lambs book:

– 4 large egg whites, at room temperature (~130-140 g)

– granulated sugar (double the weight of egg whites ~260-280 g)

-½ tsp cream of tartar 

– 1-2  drops of red food colouring (optional) 

– 1 teaspoon vanilla extract

For the Toppings:

– 1 cup mixed berries (strawberries and blueberries)

– 1 tsp lemon zest