Oatmeal
Start your day with a hot bowl of oats, which are full of omega-3 fatty acids, folate and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Opt for coarse or steel-cut oats over instant varieties. The coarse and steel-cut contain more fiber. Try topping your bowl off with a banana for another four grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. Salmon contains the powerful antioxidant carotenoid astaxanthin. Try to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides and heavy metals. Not a fan of salmon? Other oily fish like mackerel, tuna, herring and sardines will give your heart a similar boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Avocados allow for the absorption of other carotenoids and lycopene, which are essential for heart health.

Olive Oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease. Results from a recent study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties as they are the least processed, and use them instead of butter when cooking.

Nuts
Almonds, walnuts and macadamia nuts are all full of omega-3 fatty acids and mono and polyunsaturated fats. Nuts increase fiber in the diet and are a great source of healthy fat.

Berries
Blueberries, raspberries, strawberries (or whatever berry you like best) are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

Legumes
Fill up on fiber with lentils, chickpeas and black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate potassium and fiber. But upping your servings of any veggies is sure to give your heart a boost. A recent study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, like edamame, tempeh or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy. Some processed varieties like soy hot dogs can contain added sodium.

(Brought to you by Game Plan Fitness)

To monitor your caloric intake and to stay on track, visit the LifeBalance Food Tracker & Journal available free through your MyLifeBalance account.

Using a plank to grill fish keeps it from sticking or falling through the grate and imparts a subtle smoky flavor to the salmon. You could also use mahi-mahi or Pacific halibut in this recipe. 4 servings | prep/cooking time: 30 minutes (not including soaking the plank).

Ingredients
1/3 cup reduced-sodium soy sauce
1/3 cup sake or dry white wine
1/3 cup mirin sweet rice wine
2 tablespoons sugar
3 tablespoons coarsely chopped scallions
3 tablespoons coarsely chopped fresh ginger
4 5-ounce wild salmon fillets or steaks, 3/4-1 inch thick, skin on
1 small lemon, thinly sliced

Preparation
Soak a food grade grilling plank in water for 2 to 4 hours. Combine soy sauce, sake (or white wine), mirin, sugar, scallions and ginger in a small saucepan and bring to a boil. Remove from the heat and let cool to room temperature. Place salmon in a shallow dish and pour the marinade over it. Place lemon slices on top. Marinate in the refrigerator for at least 30 minutes but no more than 2 hours, turning the fish once or twice.

To Cook
Preheat grill to medium-high. Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat. Remove the salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, approx. 10 minutes. Use the plank as the serving platter, if desired.

(Brought to you by Healthy Choices Wellness Programs)

It didn’t matter whether you liked all of your classmates or not, walking home with a stack of Valentine’s with messages like: “You are cool!” and “Have a terrific day!” couldn’t help but put a smile on your face!   

How do we bring that same sort of feeling into the workplace? One word: affirmation! We often forget, both as employees and supervisors, to affirm and recognize our colleagues and subordinates when they deserve it. While Valentine’s messages such a “be mine” and “xoxo” may not be appropriate for the workplace, the month of February is a good reminder of the value of affirmation. We all want to feel valued and appreciated in our work and candy hearts or not, encouragement can help promote a positive workplace.

Affirming others doesn’t just feel good, it’s good for the workplace! It can increase morale because affirming is a way of expressing support. Encouraging each other helps stimulate collaboration between individuals and teams. Recognizing someone’s strengths can help motivate and inspire them to achieve and can spur career development and professional growth. Sharing words of affirmation also signals a vote of confidence in the other person. The simple act of recognizing a job well done builds relationships, trust, teamwork and confidence.  

Sometimes, supervisors feel that the best time to affirm and encourage employees is through their formal performance reviews. While these reviews are both important and necessary, affirmation should also be built into our daily interactions. Consistent feedback helps employees gauge whether or not they are meeting the standards supervisors have set for them. Feedback and recognition can also work to empower employees to reach their potential. Doing so on a regular basis keeps them engaged in their work and can help retain top performers.

Affirmation is also a balancing act. Over-affirming or affirming when it is undeserved makes it less impactful. However, it’s important to build up your employees or teammates who are an asset to the company and who are making a marked difference. Let the spirit of Valentine’s Day inspire you to spread encouragement and recognize the hard work of others, and pass along these messages with heart. The results will be astounding!

(Brought to you by Xenium)

Last month's trivia question, which asked members to name their personal top 3 winter getaways was won by Sandi Cauley, who likes to spend her winter vacation at Mt. Hood Meadows, Ashland, Oregon and Disneyland. Sandi won a Zipcar membership, driving credit and t-shirt.

This month's question is as follows: LifeBalance offers discounted lift tickets at nearly 50 ski / snowboard resorts. Which of the LifeBalance ski resorts have an animal in its name?

To answer this month's trivia question, simply fill in the form below.

Your Name: Email Address: Daytime Phone: Answer:

The correct answer to this month's question will be revealed in the next edition of eAction!