Weekend Healthy Heart Start

by Cheng-Ling Chen — January 25, 2008

Got big plans for the weekend? How about making this one: Invite a friend to join you for a Saturday Healthy Heart Start. Perfect for that friend who you've been meaning to catch up with but can never seem to find time for. Here's how it's gonna work:

Tuesday or Wednesday:

• Invite your friend to meet at your place early Saturday morning some time before either of your Saturdays usually begin, say 7:30.
• Tell her to come dressed for light exercise.

Friday:

• Make sure you have the following ingredients on hand: juice and peel of ½ orange, ½ teaspoon ground cinnamon, 1 clove, 1 tablespoon orange blossom honey, 1/8 cup golden raisins, 6 ounces (about 1 cup) of ready-to-eat mixed dried fruits (apricots, prunes, figs), juice from ¼ lemon, 1/6 cup blanched almonds, 1/6 cup pine nuts

Friday evening:

• Put orange juice, peel, cinnamon, and cloves in a pan with 1/3 cup water, and bring to a boil. Add honey and raisins. Poach for a few minutes.
• Cut the dried fruits into bite-sized pieces and add to pan. Cook for a couple minutes and remove from heat.
• Chill in fridge overnight.

Saturday morning:

• Before your friend arrives, take the concoction out of the fridge. Add the lemon juice and leave out in room temperature.
• When your friend arrives, take her out for a walk or an easy conversationally-paced jog. Go for 25 minutes or longer. Take in the crisp, early morning air. Enjoy the sleepy stillness around you as you catch up on each others' busy lives. When your heart gets pumping, notice how great it feels to be strong and vibrant.
• Return from your walk or jog, feeling refreshed and energized. Offer your friend a tall glass of water. Give yourself the same.
• Serve the healthy fruit compote breakfast you've prepared. Divide the compote into serving bowls and sprinkle the almonds and pine nuts on top.

Thank your friend for a great start to the day and promise to do this again soon. Now you are both ready to take on the weekend.