Unexpected kindness is the most powerful, least costly, and most underrated agent of human change.
- Bob Kerrey
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Small Acts of Kindness 
Do you realize that there are long term health benefits from being kind?
Research shows that people who engage in kind acts become happier over time. When we do something for someone else, we feel good. Studies indicate that these feelings cause elevated levels of dopamine in the brain, resulting in a natural high, sometimes referred to as "helper's high."
Kindness leads to healthier hearts. The emotional warmth that accompanies kind acts releases the hormone oxytocin in the brain and throughout the body. This causes the release of nitric oxide in the blood vessels, resulting in dilation, which reduces blood pressure. Oxytocin also reduces levels of free radicals and inflammation in the cardiovascular system.
Kindness is contagious. The ripple effect it creates reduces the emotional distance between people, strengthening relationships and making us feel more bonded.
Here are a dozen ways to make your day, as well as someone else's:
- be nice on the road
- help with directions even when you're rushing
- give your seat to an elderly person
- hold a door open for someone
- say good morning
- let someone go in front of you in line
- return a shopping cart
- give someone a compliment
- make a positive comment on a website or blog
- visit someone who is lonely
- write a letter to someone who made a difference in your life
- leave a generous tip for a pleasant waiter
The bottom line is to be kind. You can benefit your heart, lower your blood pressure, and simply be a happier human being.
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Food Focus: Fava Beans 
Fava beans (vicia faba), also known as broad beans or field beans, are one of the ancient crops originally cultivated in southwestern Asia and the Mediterranean. They have a thick indigestible cover that is removed to extract the broad, thick, flat beans inside.
Fava beans are a nutrient-dense food, meaning that they provide an abundance of essential nutrients without being rich in calories. They are high in lean protein and are an excellent source of both soluble and insoluble fiber. Soluble fiber helps decrease the risk of high cholesterol and diabetes; insoluble promotes digestive health and may help prevent colon cancer. The are rich in B-vitamins, such as folate, which supports immune function, cardiovascular and nervous system health, and aids in the synthesis of DNA and red blood cells. Vitamins B-6, B-1, riboflavin and niacin function as co-enzymes in the metabolism of carbohydrates, protein, and fat. In addition, fava beans are a good source of minerals, including copper, potassium, manganese, iron, calcium, and magnesium.
Fresh fava beans are available in markets from March until June. When buying, look for fresh, even-shaped, green-colored pods. Avoid yellow pods - they indicate over-mature, dry and bitter beans. Place unshelled beans in a perforated plastic bag and store inside the refrigerator set at high relative humidity. They will keep well for about a week; use soon after harvest to enjoy their rich natural flavor.
To shell, snap the stem end towards the string side and pull along the length of the bean to remove the string. Split open and remove the beans. Drop them into boiling salted water for about a minute. Drain the water, then plunge them in ice water. The thin coat around the bean is often removed, making the whole process a bit of a chore, but it's worth it. Serve the beans in a variety of salads, or mash them and serve as a side dish.
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Recipe of the Month: Crostini with Fava Beans and Avocado
Prep time: 15 minutes
2 cups shelled fava beans
4 oz. mixed baby greens
1/4 cup parsley leaves
1/4 cup mint leaves
1/4 cup extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon sherry wine vinegar
1 tablespoon pure maple syrup
1 small shallot, finely chopped
1/2 teaspoon Dijon mustard
sea salt
freshly ground black pepper
4 slices French country bread, or 8 baguette slices
1 garlic clove
1 ripe avocado
1. Bring a large pot of salted water to a boil. Add fava beans and blanch for 2 minutes. Drain and shock in ice water. Remove outer skins and place beans in a large mixing bowl.
2. Add baby greens, parsley, and mint to the bowl and set aside.
3. In a small bowl, combine oil, lemon juice, vinegar, maple syrup, shallot, and mustard. Season with salt and pepper. Whisk until well blended.
4. Heat a grill pan over high heat. Rub bread slices with garlic clove and brush with olive oil on both sides. Grill until charred with grill lines, about 2 minutes per side. Set on a platter or individual plates.
5. Cut avocado in half and use a large spoon to scoop out flesh. Place halves on cutting board and slice lengthwise. Top each piece of bread with a few slices of avocado.
6. Whisk dressing again and drizzle over bowl of favas, greens, and herbs. Toss gently to combine. Divide the salad among the bread with avocado slices and serve immediately.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
All the best,
Sue
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