7 Healthy Days Newsletter – February

February is American Heart Month, and while it’s a good idea to care for our hearts every day of the year, now is a particularly great time to focus on holistic ways to combat heart disease. Did you know that sadly while 400,000 people died in the U.S. from or with the coronavirus, more than 655,00 Americans die of heart disease EVERY year – about 1 in every 4 deaths? And that heart disease is mostly preventable with regular healthy habits that I am happy to highlight below? According to the World Health Organization, cardiovascular diseases are the No. 1 cause of death globally. 

My message for February is one of Self Love. After all, we give the best of ourselves to our loved ones when we are at our best.  My vision of self care isn’t the version marketed to us that involves bubble baths with wine and chocolates.  In place of this I propose a regimen of self care which includes a healthy predominantly plant-based diet, daily exercise, gardening, and nurturing positive relationships with family and friends of all ages.

Read more for my top 5 tips for optimal heart health:

Movement of the Month: Bicycling

Can you believe the start of spring is just around the corner? Consider dusting off your bike and get going on two wheels. If you’ve thought about biking in past years, but never done it, now is the time. Some new habits do require an upfront investment, but you will realize the benefits for many years to come. Read More…

February’s News

Treat yourself to a healthy “mocktail”
recipe by Jessica Gavin

Blood Orange Mocktail, serves 2
• 1 cup blood orange juice, plus 2 slices for garnish*
• 1/2 teaspoon ginger powder
• 1/2 teaspoon turmeric
• 1 cup club soda or sparkling mineral water
• honey, maple syrup, or agave (optional)
• 4 mint leaves
• 2 sprigs rosemary

In a bowl whisk together blood orange juice, ginger powder, and turmeric powder.
Add ice to each glass.
Pour 1/2 cup of blood orange juice mixture into each glass and 1/2 cup club soda.
Add sweetener if desired and stir.
Add mint, rosemary, and orange slices to each glass.

*substitute regular oranges if blood oranges are not available

Healthy Habit of the Month

Frequent a Farmer’s Market

When is the last time you went to your local farmers market? Start a new shopping routine to go there a few times each month!  Eating fresh, seasonal, and locally grown produce is one of the key steps to significantly lowering your risk of infection or illness by strengthening your immune system and boosting your health.

Did you know out of season produce is picked earlier, cooled, and then heated all of which decreases both the flavor and nutritional value? “Eating with the seasons” packs more of a punch with nutrition and taste. Read More…

My Valentine Message

My vision for this day is to deliver a message of love and well-being to you and everyone in your circle.  Valentine’s Day is so much more than the image you see in every romantic comedy.  It is a time to check in on friends and neighbors to spread a message of kindness and connectedness. This year, be a kale blazer and give the gift of good health (check out this recipe).  Locally grown kale is a beautiful and healthy alternative to flowers and does not support the global floral industry, a giant polluter of our planet. Commercially grown flowers are loaded with harmful chemicals and transported worldwide.  If cut flowers are a “must” then source them from your Farmer’s Market.  They will be locally grown and hopefully pesticide free.

How to connect, discover & join

Constance’s Exercise Classes

 In-person classes are held at the Southwest YMCA, Saratoga, CA (all times PST)

7:00 AM Strength Training / Zoom, 45 min
8:00 AM TRX @ YMCA
5:00 PM Strength Training / Zoom, 45 min

6:15 AM Cycling @ YMCA, 45 min
8:00 AM TRX / Zoom, 1 hour

7:45 AM Foam Rolling & Stretch / Zoom, 45 min

8:15 AM Cycling @ YMCA, every other week
8:15 or 9:30 AM TRX / Zoom, time alternates every week

email: constance@7healthydays.org for details

Prioritize Your Health NOW!

Start your permanent health transformation

Join my 8-week group program on Zoom

February – “Self Love”

March – “Spring Awakenings”
April – “Spring Clean Your Health”
May – “Embrace Wellness”


Check out my Meetup group, Healthy Adventures (Bay Area) for local hikes, Zoom fitness classes and (hopefully) future potlucks.


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