Foods Your Heart Loves

They’re easy and delicious -- who knew your heart had such good taste?

If you think heart-healthy eating means bland, boring food, your taste buds are in for a shock. With a few smart and simple substitutions, you won’t even miss the unhealthy fats, salt, and extra calories making your heart old before its time. In fact, you can still eat some of the old standards if you modify them -- and you’ll have new, delicious options to choose from as well.

6 Must-Eat Foods
To help prevent high cholesterol, high blood pressure, inflammation, and arterial aging, eat these delicious foods for your heart’s sake:

1. Strawberries -- and just about any other colorful fruit or veggie you can find. Why? Because fruits and vegetables like red grapes, cranberries, oranges, plums, and tomatoes are bursting with flavonoids -- antioxidants that help quell inflammation. And that’s a good thing, because inflammation is one of the many processes involved in heart disease. Eat them fresh -- sliced or whole. What could be easier? Aim for 2 1/2 cups of vegetables and 2 cups of fruit a day. Know what the highest antioxidant fruit on the planet is? Find out here.

2. Rye bread -- and any other grain product made from whole grains. Whole-grain breads and cereals, brown rice, quinoa, flaxseeds, and whole soybeans are full of heart-protective fiber and magnesium that can help keep your cholesterol and blood pressure in a healthy range. Try for six or more daily servings of whole grains. Think you know your whole grains? Take this quiz.

3. Avocado -- and other healthy vegetable-based fats. Use mashed avocado, olive oil, and nut butters in place of unhealthful fats. Mashed avocado makes a good sandwich spread if you mix it with a little salsa. And olive oil is a great butter substitute when you’re sauteing veggies. Use nut butters and peanut butter in place of butter and cream cheese. Substitutions like these are delicious ways to bring down “bad” LDL cholesterol and boost the “good” HDL kind. Just remember to limit portion size as you would with any other oils or fats.

4. Salmon -- and other fish rich in omega-3 fatty acids. A strong body of research shows that eating fish (as long as it’s not fried) helps lower your risk of heart attack, stroke, arrhythmia, high triglycerides, arterial plaque buildup, and inflammation in your arteries. Opt for three portions per week of oily fish rich in heart-healthy omega-3 fatty acids.

Find the top five low-mercury, heart-healthy fish.

5. Nuts -- yep, not only do they make healthy nut butters, but they make a great snack, too. And eating nuts regularly can cut your risk of heart disease by 20% to 60%. Almonds, pistachios, and especially walnuts are loaded with heart-friendly fats and are a great source of vegetable protein. Just stick to one handful per day to keep your calorie count down.

6. Dark chocolate -- see, you don’t have to avoid sweets entirely. In fact, a little dark chocolate every day is good for your heart. Find out why dark chocolate is such a heart-smart treat.

Source: ReaAge.com

June is "Fresh Fruit and Vegetables Month"

To all veggie lovers, good news for you. Here are some ways to add more fruits and vegetables to your everyday meals.

Start the day off right with a glass of 100% fruit or vegetable juice. You also might try storing chopped fruit in a blender pitcher every night and then quickly buzzing it into a smoothie in the morning. Then, top your cereal with sliced bananas or strawberries, or whole blueberries.

Add a salad to your lunch and enjoy carrot sticks as an afternoon snack. A sliced apple with two tablespoons of peanut butter is also a delicious way to get fresh fruit and protein at the same time.

Store fruit and vegetables at eye-level in the fridge, or in a bowl on the table. You'll be more likely to eat something if you can easily access it.

Buy only seasonal fruits and veggies! It will help decrease the cost that fresh produce can incur, and they'll be sweet and ripe. Some of the best summer fruits are cherries, peaches, nectarines, blueberries, plums, and watermelon. Great summer veggies include corn, green beans, tomatoes, and zucchini.

Source: LDS Living

Are You Counting Calories?

Who hasn't spent way too much moolah on a box of those cleverly packaged 100-calorie baglettes of cookies or crackers? Even though you know they cost roughly twice what a regular bag does -- not to mention that all of that packaging is a mini environmental disaster -- they do limit temptation.

Save your dough and satisfy your snack attacks with one of these treats. Lots are single servings; nearly all the rest can be popped into snack-size plastic bags and thrown into a pocket or backpack. No willpower needed.

5 Hershey's dark chocolate Kisses or, if chocolate's gotta be Dove for you, 2 Dove Promise dark chocolate miniatures
2 fresh figs or 1 juicy pear
English muffin toasted with just enough cheddar to meltingly cover the top
1 heaping cup of cherries or 12 dried apricot halves
12 almonds
1 Dannon Light & Fit Raspberry Smoothie
1 Klondike Slim-a-Bear fudge bar or 2 Dole frozen fruit juice bars
48 Rold Gold pretzel sticks
1 Starbucks 8-ounce Caramel Macchiato, made with nonfat milk

And if you're pregnant and craving nothing but pickles, you can happily munch and crunch through 8 medium dills.

Body-Warming Recipe: Chili

Meatlovers don't get to have all the fun. Comfort food comes vegetarian, too, so try this great meat-free chili you can prepare in your slow cooker. I like this recipes because it is easy to make and almost all the ingredients are in my pantry.

Ingredients:

1 can black beans1 can garbanzo beans
1 can kidney beans
1 can stewed tomatoes (if you'd like a spicier taste, get Mexican-style stewed tomatoes)
1 can tomato sauce
1 onion, chopped
1 garlic clove, chopped
1 green pepper, chopped
1 tablespoon dried oregano
1 tablespoon dried basil
Chili powder to taste

Procedure: Combine all ingredients in slow cooker and stir. Simmer on medium heat for three to four hours in slow cooker.

Banana Bread

Banana Bread is one of my son's favorite foods to eat aside from Pumpkin Pie. That is why I make sure that there is always a banana bread in our kitchen, so when he gets home from school, he has something to eat that is healthy and not junky foods. Anyway, adding of bananas - providing they are very ripe - brings sweetness, moisture and flavor to this cake. Perfect for children, who usually love banana bread, it will keep for a few days.

INGREDIENTS:
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon ground nutmeg
2/3 cup unsalted butter, at room temperature
1 cup soft light brown sugar
2 eggs, lightly beaten
3 ripe bananas, mashed

DIRECTIONS:
Preheat the oven to 325 degrees F. Grease and flour an 8-cup loaf, pan, 9-by-5-by-3-inches.
Sift together the flour, baking powder, nutmeg and 1/2 teaspoon salt into a bowl. Cream the butter and sugar together and gradually add the eggs. Add the mashed banana and mix until well combined. Add the sifted flour and mix until smooth.
Pour the mixture into the loaf pan and bake in the upper half of the oven for about 45 minutes, or until the top is colored and the sides are beginning to pull away from the pan. Cover the top of the cake loosely with foil if it starts to darken too quickly. A skewer inserted into the center should come out clean.
Allow to cool for 5 minutes before removing from the pan and cooling on a wire rack. When completely cooled, wrap in plastic wrap until served, to keep it moist.

The 5 Most Fattening Winter Foods

Rich and creamy seasonal foods can quickly pile on the pounds. Check out these delicious, low-fat alternatives. That is why I never like any of these foods, but the cheesecake which I just eat ocassionally. If you are fond of these foods like most American do, then you migt want to consider using the alternative listed under each food first especially if you are trying to lose weight.

Quality Health News
When temperatures drop, it's tempting to stay indoors, bundled up in cozy blankets, surrounded by satisfying comfort foods. But along with these foods come extra pounds, which can be tough to lose once the weather warms up. Fortunately, there are alternatives to winter's most fattening fare. Use the following guide to curb your seasonal cravings--and to keep your waistline in check.
1. Macaroni and cheese.
Made with full-fat cheese and milk, this classic comfort food can wreak havoc on your daily fat and calorie consumption. What's more, some restaurants are adding insult to injury by offering deep-fried mac and cheese--as if the old-fashioned kind wasn't bad enough!

Healthier alternative:
Prepare this dish with fat-free or low-fat milk and cheese. If you're baking it as a casserole, avoid adding high-calorie toppings such as bread crumbs or bacon. Also, lower the calorie count by consuming a smaller portion of mac and cheese and adding a seasonal salad and a dessert of fresh fruit.

2. Cream-based soups or chowders.
What could be better during the depths of winter than a steaming bowl of clam chowder or a hot, creamy soup? Although soup may have a reputation as a low-calorie meal option, heavy chowders and cream-based soups certainly don't fall under that category. A 12-ounce bowl of clam chowder from Au Bon Pain contains 337 calories and more than 20 grams of fat.

Healthier alternative:
Make your own chowder or soup at home, and substitute low-fat milk for cream. Vegetables can also add bulk to the dish without adding a lot of calories. If you prefer the convenience of canned soup, a one-cup serving of Healthy Choice New England Clam Chowder has just 110 calories and 1.5 grams of fat, and the brand's Chicken and Dumplings soup provides 140 calories and three grams of fat.

3. Pot pies.
A flaky crust plus a rich, gravy-like filling equals a cold-weather favorite. Made with either beef or chicken, plus potatoes, carrots, and onions, pot pies may sound healthy, but in reality, they're loaded with oil and fat. A Marie Callender's frozen Chicken Pot Pie packs a whopping 670 calories and 41 grams of fat, 14 of which are saturated fat.

Healthier alternative:
A hearty meat stew loaded with vegetables is a good substitute for high-fat pot pies. Add a whole-wheat roll or side salad, and dinner is served. If you can't resist the pot pie, treat yourself to a small serving, and pair it with plenty of vegetables.

4. Fried side dishes.
French fries, onion rings, and mozzarella sticks are tempting when the weather is chilly. But the health benefits of potatoes, onions, or cheese are far outweighed by the high fat content of these fried foods. A large order of Wendy's French fries has 540 calories and 26 grams of fat, and just one-quarter of an Outback Steakhouse Bloomin' Onion appetizer with dressing packs 577 calories and 33 grams of fat.

Healthier alternative:
At home, serve steamed vegetables as appetizers instead of fried items. Lower-fat French fries can be prepared in the oven instead of the deep-fryer. When dining out, order baked or grilled vegetables to accompany the main dish. Even fast-food restaurants are starting to offer healthier side items; many feature salads, baked potatoes, or fruit cups as an alternative to French fries.

5. Cheesecake.
It should come as no surprise that cheesecake is high in both calories and fat. Loaded with cheese, eggs, and sugar, this heavenly dessert can be a nutritional nightmare. One slice of Sara Lee New York-Style Creamy Cheesecake contains 420 calories and 31 grams of fat.

Healthier alternative:
Angel food cake is low in both calories and fat, and paired with berries and light whipped cream, it should satisfy anyone's sweet tooth. For a creamier treat, try pudding made with low-fat milk.