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Foods That Can "Break" Your Heart

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If you want a healthy ticker, avoid these heart-breaking foods

If you want to keep your ticker ticking follow the expert advice above and check out our guide to the foods you should be avoiding.

Stay Heart-Healthy

If you want to keep your ticker ticking follow the expert advice above and check out our guide to the foods you should be avoiding.

Canned Soups

“Canned soups are popular especially in the winter months, because they are warm, hearty, and generally inexpensive. However, they are bad for the heart because they contain excessive amounts of sodium (salt). Excess sodium is unhealthy for the heart because it causes the body to retain water, consequently putting a burden on the blood vessels and heart, leading to high blood pressure and ultimately the possible development of heart disease. According to The American Heart Association, the daily-recommended sodium intake is 1,500 milligrams – or ¾ of a teaspoon per day. Canned soups do come in low-sodium varieties and are labeled accordingly. A canned soup that contains less than 140 milligrams per serving is considered low-sodium food. A low- sodium alternative to canned soups is to make your own broth-based soup with vegetables and lean proteins such as beans and chicken. This kind of soup will be high in fiber and protein and low in salt.”

Tanya Zuckerbrot, registered dietician and creator of the F-Factor Diet.

Cheesecake

iStock/Thinkstock

“Americans may love this dessert, but one piece (one Nutrition Labeling and Education Act serving) contains over 400 calories, 28 grams of fat (43 percent daily value), 12 grams of saturated fat (60 percent daily value), 69 milligrams of cholesterol (23 percent daily value), 548 milligrams of sodium (22 percent daily value), and 27 grams of sugar. All these numbers may seem confusing but all you need to really know is that 20 percent or more of daily value is considered high. Cheesecake is high in all of the above and dangerously high in terms of fat and saturated fat. Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.

Deborah Orlick Levy, registered dietician and Carrington Farms Health and Nutrition Consultant

Creamed Spinach

“As healthy as spinach is for you [rich in vitamin C, potassium, vitamin A] creamed spinach, unfortunately — not so much. Most recipes are made with butter and lots of heavy cream providing more than enough artery clogging saturated fats (around 12 grams per serving).”

Keri Gans, registered dietician and nutritionist

Doughnuts

“Doughnuts have no nutritional value. Comprised of sugar, refined carbohydrates, saturated fats, and then deep-fried, these treats are definitely bad for the heart…and even more so when topped, infused, and rolled with sugary frostings, glazes, custards, and sprinkles. A typical glazed doughnut has 260 calories, 14 grams of fat, 6 grams of saturated fat, 31 grams of carbohydrates, and 1 gram of fiber. According to the American Heart Association, excess intake of sugar is one of the leading causes of obesity, high blood pressure, inflammation in the body, and high triglyceride levels – all things that are very bad for your heart. A study published in JAMA Internal Medicine confirms that diets high in sugar increase the risk of heart disease, even if a person is not overweight or obese. Additionally, consuming saturated fats raises total cholesterol levels, and refined carbohydrate consumption also leads to an increased risk of heart disease.”

Tanya Zuckerbrot

Hot Fudge Sundaes

iStock/Thinkstock

“Studies have shown heart benefits from chocolate and nuts; however, combine them with ice cream and whipped cream and you are looking a high-fat and high-calorie disaster. Definitely can be enjoyed once in a blue moon, but not on a regular basis, especially since one serving can provide around 20 grams of saturated fat.”

Keri Gans

French Fries

“French fries are a calorically dense food that most people eat along with fatty, high-sodium dishes like burgers and steaks. Many also dip their French fries in condiments that contain sugar and fatty mayonnaise. Alone, French fries contain three ingredients that make them bad for the heart. First, they contain saturated fat, which increases LDL cholesterol levels. Second, they contain excessive amounts of sodium, which can put a strain on the heart and cause high blood pressure. Third, they contain large amounts of carbohydrates, which when eaten in excess are stored in the body as fat.”

Tanya Zuckerbrot

Mayonnaise

"You may not think you consume a lot of mayonnaise, but it’s probably lurking in foods that you regularly consume, like salad dressing, egg salad, spicy tuna sushi rolls, dips, and coleslaw. One tablespoon of mayo has 10 grams of fat, and unless you are measuring the condiments you put on your BLT or dip your veggie sticks into, most people consume more like three to four tablespoons in one sitting. Mayo’s high fat and saturated fat content causes total cholesterol levels as well as LDL cholesterol levels to rise. Over time, this may lead to clogged arteries, and increases your risk for heart disease. If mayo is a condiment you cannot live without, opt for a "light" variety, which generally contains closer to 4 grams of fat per tablespoon serving.”

Tanya Zuckerbrot

Onion Rings

“Onions are rich in sulfuric compounds and some studies suggest that they may help lower blood pressure and reduce the risks for heart attacks — but once you deep-fry them in breading, you're defeating all those health benefits. One serving of onion rings can provide up to 900 calories, 18 grams of saturated fat, and 1700 milligrams of sodium.”

Keri Gans

Pastrami

“A pastrami on rye can be a deli favorite for many, but heart-wise not a winner. Four ounces alone can provide 12 grams of saturated fat and 380 milligrams of sodium and that is if you are choosing to go basic. If you go for the works, as in a Reuben sandwich (pastrami, sauerkraut, cheese, and Thousand Island dressing) you are looking at upwards of 980 calories, 2320 milligrams of sodium, and 20 grams of saturated fat.”

Keri Gans

Soy Sauce

“If you enjoy Chinese food or sushi, chances are you are a fan of soy sauce. But, did you know that one tablespoon of soy sauce has over 900 milligrams of sodium. It’s easy to see how using this condiment could wreak havoc on your blood pressure and heart. Even the reduced sodium options still have 500 milligrams of sodium per tablespoon. Tip: ask for sauces on the side when you order Chinese and less salt for the food. Also, try to enjoy your sushi sans soy sauce using just wasabi for the extra kick.”

Deborah Orlick Levy

White Bread

“White bread is made from refined flour, wheat that has been stripped of important nutrients such as fiber during processing. Because of this process, unlike whole wheat bread, a slice of white bread contains virtually no fiber, so you get none of this nutrient’s benefits that have been shown to lower heart disease risk. High intake of refined carbohydrates such as white bread leads to an increase in triglycerides. The American Heart Association states that high blood triglyceride levels have been shown to increase risk of stroke, coronary artery disease, and heart attack. Another study published in the American Journal of Clinical Nutrition reinforces this point reporting that high consumption of refined carbohydrates may lead to insulin resistance and increases the risk for heart disease.”

Tanya Zuckerbrot


Break Your Intermittent Fast With These 19 OMAD Recipes

If you’re looking for the simplest form of intermittent fasting, it doesn’t get much easier than one meal a day. While OMAD does bring potential health benefits, it can also be challenging to hit all your macros in a single meal. Searching for OMAD breakfast and lunch ideas or intermittent fasting dinner recipes to hit your macros in a short timeframe? We’ve rounded up 19 OMAD meals with plenty of quality fats and protein to keep you fueled and firing on all cylinders. With the right ingredients on hand, you can create tasty dishes that will make your meal well worth the wait.


Recipes For College Students

  • Crock Pot Beef Stew
  • Veggie Pita Pizza
  • Chicken Cheese Pasta Casserole
  • Simple Teriyaki Chicken Stirfry
  • Ham and Cheese Omelet
  • Dr. Pepper Pulled Pork
  • 110 Calorie Crustless Veggie Quiche
  • Italian Pasta Bake
  • Yakisoba Noodle Stir Fry
  • Salmon and Potato Foil Packets
  • Beef and Broccoli Stir Fry
  • Baked Ham and Cheese Omelet
  • Easy Parmesan Buttered Noodles
  • Chicken Alfredo Baked Ziti
  • Tomato Pesto Salmon and Rice
  • Soul Food Mac and Cheese
  • Slow Cooker Beef and Cheese Pasta
  • Vegan Stir Fried Udon Noodles
  • Spaghetti and Eggs
  • Slow Cooker Rosemary Garlic Beef Stew
  • Cheesy Bacon Chicken Casserole
  • Tuna Casserole with Potato Chips and Peas
  • Easy Baked Salmon
  • Pesto Pita Bread Pizza
  • One Pot Chili Mac
  • Crunchy Quinoa Power Bowl
  • Easy Black Bean Burrito Bowl
  • Chipotle Burrito Bowl
  • Green Power Bowl
  • Vegan Superfood Power Bowl
  • Black Bean Burrito Bowl
  • Kale and Miso Power Bowl

25. Crock Pot Beef Stew

Kristin // Iowa Girl Eats

Crock pots are something that students don't always have and most kitchens don't come with one by default. But, a crock pot is a really powerful tool for cooking as a student, particularly because of recipes like this one.

I found this particular recipe at iowagirleats.com and it's a great recipe because you're basically just throwing everything in the pot and letting it cook. Plus, you can even leave a crock pot going while you are out, so you can come home to a hot and hearty dinner.

24. Veggie Pita Pizza

Erin // Well Plated

Unless you're ordering them, making pizzas can be a lot of work and they tend to be pretty unhealthy too. This pita pizza recipe, from wellplated.com, is a great student alternative to the standard pizza. This recipe uses garlic spread as a base then follows up with vegetables and cheese.

If this looks too healthy for you, you can also vary up the recipe considerably. In fact, pita bread is a perfect option for a pizza base and you end up with a fast pizza that is just the right size for one person.

23. Chicken Cheese Pasta Casserole

Jeanette // Jeanette's Healthy Living

Pasta bakes are always a great idea for students. After all, they are pretty easy to make and you end up with this big dish of food, which makes for great leftovers.

This particular recipe does involve cooking the meat and the pasta, but even then it's still a fairly simple dish to make. You can find all of the information you need for the recipe at jeanetteshealthyliving.com.

22. Simple Teriyaki Chicken Stirfry

Kariana // Cafe Delites

Stir fries are actually an exceptionally easy and fast dish to make. That alone makes them such a great option for students. Plus, once you've mastered the basics, the options for your stir fries are pretty much endless.

You can even use packets of the sauce from the store if you're really in a hurry. But, this recipe from cafedelites.com isn't about shortcuts. Instead, the recipe is for a chicken stir fry that you make from the begging. And, as is always the case, there is something about making the sauce yourself that just makes the whole thing taste better.

21. Ham and Cheese Omelet

David // Leite's Culinaria

I love omelets because they are so quick and easy to make. Plus, you get a decent amount of protein from the eggs as well as any meat fillings, so omelets also tend to be a key source of energy.

But, if you don't make omelets often, they can seem a little tricky. This recipe from leitesculinaria.com offers a great introduction to omelet making. The recipe just contains 7 ingredients (including seasonings) and includes instructions about when and how to fold it, and what to do if you don't want a folded omelet.

20. Dr. Pepper Pulled Pork

Stephanie // Serious Eats

Pulled pork is oh so popular and it can be a really good way to serve pork. Most people don't realize that pulled pork is also exceptionally easy to make, you just need a slow cooker.

This recipe, from seriouseats.com, is also a twist on traditional pulled pork because of the Dr. Pepper that's used. I love the idea personally and the Dr. Pepper would impart a different, but appealing, flavor.

19. 110 Calorie Crustless Veggie Quiche

Sally // Sally's Baking Addiction

Quiches can be a good option for a snack of a meal, but they're also a bit tricky. After all, it can often take quite a lot of effort to make a quiche, at least, that's the case with a traditional quiche.

This quiche is crustless, which makes the entire process of making it that much easier. That approach also makes the quiche much healthier. So, it's a good choice for anyone watching their weight. If you want to try this one out, you can find the recipe at sallysbakingaddiction.com.

18. Italian Pasta Bake

Julia // A Cedar Spoon

This recipe is another example of how pasta bakes can be versatile and a good choice for students. The recipe is also really simple, just using 5 ingredients.

You can check it out over at acedarspoon.com. This particular pasta bake recipe is worth checking out because the creator uses one ingredient that you don't often find in casseroles. That ingredient would help to make the casserole that much more appealing and would even make it a bit more filling too.

17. Yakisoba Noodle Stir Fry

Anetta // The Wanderlust Kitchen

Here's another example of a stir fry, although this one relies on yakisoba noodles. Those noodles aren't the most common, but you can normally find them in the produce section of grocery stores.

If not, you could also make this with similar noodles. In fact, you could probably even make the recipe with ramen noodles if you really wanted to. Regardless, all of the details can be found over at thewanderlustkitchen.com so go ahead and take a look.

16. Salmon and Potato Foil Packets

Without a doubt, baking fish in tinfoil is one of the simplest ways to make fish for dinner. This recipe goes a step beyond that though with the use of potatoes.

This idea is absolutely perfect for students because you end up with a single packet that contains everything you need for a meal. The end result is something filling that doesn't make much mess or require many ingredients. You can check out the full recipe at averiecooks.com.

15. Beef and Broccoli Stir Fry

Joanna // Jo Cooks

Here's another example of a stir fry and, this time, we're looking at beef and broccoli. This is an especially easy recipe to make and the author estimates that it takes 15 minutes from start to finish. In this case, you can find the recipe at jocooks.com.

Now, the recipe is only for the stir fry component, not the rice that you see in the image. But, you could easy just use boil-in-a-bag rice or rice that just needs to be put in the microwave. Either way, the end result is an easy meal with minimal cleanup.

14. Baked Ham and Cheese Omelet

Blair // The Seasoned Mom

This recipe took me by surprise and I don't think I've ever heard of a baked omelet before. This recipe would be a really good option if you weren't any good at making omelets or if you wanted a larger serving that what an omelet offers. In some ways, it's also like a crustless quiche, but the creator's description suggests that the texture is more similar to an omelet.

It's also a very easy recipe to create and uses just 5 minutes of prep time. You can find the recipe at theseasonedmom.com and she also provides some substitutions in case you want to make a healthier version of the recipe.

13. Easy Parmesan Buttered Noodles

Heidi // Foodie Crush

This recipe is a great reminder that simple can be a good thing, especially when it comes to food. I love the way the recipe looks in the bowl and it would be a good choice for a day where you don't want something that's too heavy to eat.

You could also make this recipe really quickly with fresh pasta, which cooks in just a few minutes. For this recipe, you can find all of the instructions and ingredients at foodiecrush.com.

12. Chicken Alfredo Baked Ziti

Ali // Gimme Some Oven

I showed a few baked pasta recipes before, but I'm quite taken with this one because it's an alfredo bake. I've always found that pasta with white sauce tends to taste better, especially when you are using chicken as the meat of choice.

This recipe doesn't use a sauce from a jar, but don't let that put you off. The alfredo sauce is still easy to make and the end result is completely worth it. You can find that out for yourself by looking at the recipe on gimmesomeoven.com.

11. Tomato Pesto Salmon and Rice

Katerina // Diethood

This recipe is another example of fish in foil that also acts like a complete meal. In this case, the fish of choice is salmon and the recipe uses rice as well. I've never actually seen rice in this type of recipe before, but I think it would work very well.

The tomato and pesto flavors are also really appealing and they would go well with the salmon and with the rice. If you want to give this recipe a try, you can find it at diethood.com.

10. Soul Food Mac and Cheese

Rosie // I Heart Recipes

I did an entire post on cheesy meals not so long ago, but I still had to include at least once example of mac and cheese on this list. After all, mac and cheese is a fairly staple meal for many age groups, including college students. I always find the dish incredibly comforting and I suspect that many other people do too. In this case, you can find the recipe at iheartrecipes.com.

Now, I will note that this recipe initially looks complicated. I promise it isn't. In fact, much of the complication just comes from the different varieties of cheese used. If you were in a pinch, you could probably compromise some of the taste and use a smaller selection of cheese.

9. Slow Cooker Beef and Cheese Pasta

Farah // The Cooking Jar

I mentioned earlier that slow cookers are amazing tools for students and they are great for making stews and various types of roasts. But, this recipe is the first time that I've seen a slow cooker used for a pasta bake. This recipe does involve some precooking, but even then, it's an easy dish to make.

I love the way it looks on the plate. This recipe is also a great choice if you don't want to be running the oven or if you want a dinner that you can just come home to. The instructions and all of the ingredients for the recipe can be found at thecookingjar.com.

8. Vegan Stir Fried Udon Noodles

Iosune and Alberto // Simple Vegan Blog

These noodles might be vegan, but they would work just as well for anyone who isn't vegan. I really love the simplicity of the recipe. Most of the ingredients used in it are the vegetables and you could switch these around based on what you had in the cupboard at the time.

This recipe would be a great alternative for anyone who loves Chinese food and wants a similar flavor at home. All of the information can be found at simpleveganblog.com, along with a wide range of other recipes.

6. Spaghetti and Eggs

Steph // I am a Food Blog

If you've never tried it, spaghetti and eggs sounds like a really strange combination of flavors. However, this combination does actually work really well together. The author for this recipe comments that the egg yolk goes perfectly with the pasta sauce.

This recipe also feels like a perfect student dish. After all, the egg adds a bit more protein and flavor to a dish that would be fairly boring and typical otherwise. The recipe, at iamafoodblog.com, offers all the information you would need for the spaghetti portion of this recipe as well as for the egg.

6. Slow Cooker Rosemary Garlic Beef Stew

Beth // Budget Bytes

Slow cookers can be used for all types of dishes, but to me a stew just seems the most logical. This particular recipe comes from budgetbytes.com and the site even offers a breakdown of how much the individual ingredients cost.

So, the recipe ends up being great because it is easy to make and because it is fairly inexpensive. It does make a large amount of stew, but that will mean lots of yummy leftovers. It is also possible to get small crock pots, which work really well for students. If you have one of those, you could probably cut down the recipe to make something that fits for you.

5. Cheesy Bacon Chicken Casserole

Scott and Amanda // The Coers Family

To me, this recipe feels like an adult version of mac and cheese. Sure, it has chicken and some other flavors, but at its heart, it still retains the appealing elements of mac and cheese.

Plus, it looks amazing and gooey in the dish. Besides, students need comfort food just as much as the rest of us, and this casserole is certainly a comfort food. You can find all of the information you need for the recipe over at thecoersfamily.com.

4. Tuna Casserole with Potato Chips and Peas

Kelly // Wildflour's Cottage Kitchen

To me, the idea of potato chips in a tuna casserole sounds strange, but the combination seems to be quite popular. This recipe came from wildflourskitchen.com and it would be a cool choice for any student.

At first glance, the recipe might look like it has a lot of ingredients, but it really doesn't. The dish itself is also fairly easy to make, which is always a plus. This is another recipe that makes good leftovers and would make enough for a group of people or just for a lot of leftovers.

3. Easy Baked Salmon

Six Sister's Stuff

Here's another recipe for baking fish, but, this time, the recipe doesn't rely on tinfoil. The recipe is clever because you're cooking your fish and vegetables all together, so all the elements are getting some flavors from one another.

The end result makes for a quick and easy meal, especially if you throw in some boiled new potatoes or something else simple to finish it off. You can find all of the details for this recipe at sixsistersstuff.com.

2. Pesto Pita Bread Pizza

Jen // Yummy Healthy Easy

I know I already mentioned one pita bread pizza, but this one was too good to ignore. This time, it comes from yummyhealthyeasy.com and I think the recipe just ties in so perfectly with the name of the site.

In general, pita bread works exceptionally well as a base for a pizza, especially if you're serving just yourself. But, beyond that, I also really love the combination of flavors that this particular pizza recipe uses.

1. One Pot Chili Mac

Jenni // One Sweet Mess

One pot meals are always fantastic for students because there is so little cleaning up to worry about. Plus, it's better for the overall taste, because the pasta gets lots of flavor from all the other ingredients it is cooked with.


The easiest enchiladas ever for when dining out won't do

Are enchiladas more your jam? Then this easy enchilada recipe is sure to become a fave, not in the least because it relies on one of our favorite shortcut ingredients: store-bought rotisserie chicken. Since the chicken is already cooked, all you need to do is shred it and toss it with a rich, savory sauce spiked with chili powder, garlic, cumin, and oregano. Gooey melted cheese and bright red onion and cilantro add balance to this delightful dish perfect for feeding a crowd — or for leftovers.


Another great lean-meat alternative to high-fat beef and pork is poultry (chicken, turkey, duck). When choosing meats, stick with lean meats with less than 10 percent fat. Even better, trim the skin off your meat to reduce the amount of saturated fat in your diet.

You can also reduce your fat and cholesterol intake by adding more legumes — beans, peas and lentils — to your diet. In addition to making a great side dish, these are also excellent sources of protein, making them good substitutes for meat. Try them in a soy or bean burger, or in a burrito or taco.


Why Is Fish So Good for You?

Before you think that complete anarchy is about to settle on the breakfast nook, consider why fish is recommended in the first place.

It's low in calories, high in protein and most fish is high in omega-3 fatty acids. The American Heart Association recommends eating low-mercury fish (shrimp, light tuna, salmon) at least twice a week to help reduce your risk for heart disease and stroke.

The National Center for Complementary and Integrative Health (NCCIH) agrees that omega-3 fatty acids from fish are good for heart health and they may also be helpful in reducing inflammation for those with rheumatoid arthritis.

If that doesn't convince you, the NCCIH indicates that just one serving of fish each week is linked to a reduced risk of dying from heart disease — which, by the way, is the leading cause of death in the United States.

A Run Down on Omega-3 Fatty Acids

You keep hearing that omega-3s are good for you and that you get them from fish and other foods such as walnuts.

What's the deal? Here's the run-down on the types of omega-3 fatty acids.

Omega-3 fatty acids are named because of their chemical structure (please excuse the geek-out). Fatty acids are carbon chains that are either saturated with hydrogen (saturated fats) or not completely saturated with hydrogens (unsaturated fats).

Omega-3 fatty acids are named because of where the first double bond exists in the carbon chain — at the third carbon. Likewise, omega-6 fatty acids have the first double bond at the sixth carbon.

Omega-3 fatty acids are further broken down into three different types:

  • EPA (Eicosapentaenoic Acid) is found in fish
  • DHA (Docosahexaenoic Acid) is found in fish
  • ALA (α-Linolenic Acid)-is found in plant foods, such as canola oil and walnuts

Now, here are some delicious and nutritious fish-for-breakfast recipes to break your fast in the morning.


A Valentine’s Day recipe to break your heart

While James Duddridge may be exercised by John Bercow expressing an opinion (Report, 13 February), as a constituent of the Speaker I can report that he is completely impartial when it comes to his constituents, for he is neither allowed to vote in the Commons nor raise questions on the floor of the House on our behalf. It is the political disenfranchisement of his constituents that is truly scandalous.
Alex Hatfield
Longwick, Buckinghamshire

My heart skipped a beat when I read Claire Ptak’s ice-cream sandwiches recipe in the Valentine’s Day edition of Cook (11 February). The ingredients, to serve two, include a 500ml tub of ice-cream, eight digestive biscuits and 200g of dark chocolate. I reckon that’s 1,356 calories per dessert. At that rate, the only heart you will be heading for is a heart attack.
Clare Wyffels
Colchester

For Valentine’s Day, I recommend Claudia Roden’s Mediterranean Cookery. Crudités avec aioli aioli avec fish stew, followed by Gippland’s garlic ice-cream. Beverages à choix. Your virtue may well rest inviolate (Letters, 13 February).
Margaret Waddy
Cambridge

KeyKegs may be doing real ale a favour (Letters, 11 February), but being plastic, non-returnable and disposable they are an environmental nightmare.
Nathan Brown
Southampton

In the north-east, pastry with currants (Letters, 13 February) was a “singing hinny” – “hinny” being Geordie for a woman. And the “singing” was the sound of it cooking on the griddle.
Ruth Rhoden
Low Habberley, Worcestershire

To us it was simply “fly pie”.
Leslie Beaumont
Croston, Lancashire

I am pleased to see your letters about the definite article (passim) are not written by hoi polloi.
George McLean
Manchester


Bonus: A Healthy Brain Meal Plan

If you’d like an example of an entire brain-healthy dinner, the folks at MyBrainTest.org created this 3-in-1 recipe post.

50. Bonus: The Complete Healthy Brain Dinner Recipe

  • Roasted Kale Salad w/Kidney Beans, Walnuts & Chia
  • Coffee-Spice Rubbed King Salmon
  • Turmeric & Toasted Flax Risotto

Brain foods in these three dishes include kale, avocado, walnuts, chia seeds, coffee, salmon, olive oil, and turmeric.

Brain Food Recipes: Take the Next Step

There aren’t a lot of places online to find recipes specifically for brain health.

But now, you’ve got lots of recipes that include foods rich in the nutrients you need for optimal brain health and function.

Try one new recipe each week in a year, you’ll have 50 new recipes that will delight your taste buds and please your brain.

We discuss what makes a food a “brain food” and why you should include them in your diet in Brain Foods to Boost Memory & Mood (in-depth review).

READ NEXT: For more ideas on how to incorporate the best brain foods in your diet, check out 25 Tasty Snacks Featuring the Best Brain Foods and The MIND Diet: Eating for a Healthy Brain (in-depth review).


Zero Carb Alcohol

Use alcohol with caution. Your body burns alcohol before it burns fat for fuel. When you have metabolized all the alcohol, your body will return to burning fat.

Alcohol knocks some low carbers out of ketosis for several days after drinking alcohol. Everyone is different, so watch your progress and adjust if necessary.

  • Gin
  • Rum (unflavored)
  • Vodka (unflavored)
  • Whiskey
  • Tequila
  • Scotch


My long time readers will know that I have been struggling with weight all of my life. What none of you may know is that heart disease runs very strongly in my family. In fact, my biological father had a heart attack before the age of 40 and was diagnosed with congestive heart failure about a year or so ago. His father, my grandfather, had a few heart attacks that ultimately took his life.

I have high blood pressure and that runs strongly on both sides of my family. And, to make matters even crazier, my Mom’s side of the family is heavy on a rarer disease known as Marfan’s Syndrome, my mom has an enlarged aorta.

I learned about four years ago following an episode of “Vasovagal syncope” (aka- passing out and scaring the crap out of your family) that I have mitral valve prolapse syndrome (mitral regurgitation where my blood backwashes). Apparently it is the most common heart valve abnormality and often goes unnoticed. For me, it means I have some explanation for regular fatigue, occasional palpitations and even rare occurrences of anxiety attacks.

What does all of this mean? Well, it really means that I have to be heart healthy and I really take personally the “Address Your Heart” campaign. Admittedly, I haven’t taken that responsibility as seriously as I should have over the last few years. But, I’m working on it!

I’ve been researching coconut oil and already stopped using vegetable oil for cooking a while back, opting for the healthier olive oil. I never salt my food. I try to watch my overall fat intake and incorporate healthier choices and plenty of vegetables. I never deep fry anything and actually have always preferred my chicken skinless.

This winter I had virtually zero exercise. I did just start a new program called DDP Yoga. It’s pretty great and really lets you work at the level you are comfortable at and still see some results. I’m planning on getting the kids involved with some of my workouts just for fun and so that they are seeing me set a better, healthier example for them!

Exercise really is so important! Even just a short walk every day can literally add years to your life!

How do you “Address Your Heart” at home for yourself, and for your family?


Vegetable Recipes

#9: Asparagus Chips

This is one of the most popular vegetables ever processed in a food dehydrator. Those who are on a heavy diet opt for this as they are so low in fats, calories and sodium, not to mention, they are definitely zero-cholesterol.

Asparagus are also among the best sources of Vitamin C. Other health benefits this vegetable provides an individual include: improves eyesight, anti-acne and makes the skin very smooth.

Additionally, asparagus has both Vitamins A and C that act as very strong antioxidants. Aside from being a great source of health benefits, it is so easy to dehydrate asparagus. Most of the time, it takes about five hours to dehydrate the Asparagus at a low setting.

#10: Corn

If you are looking for an all-purpose vegetable, choose corn. You can use this main ingredient in so many ways. Most homes also consume it more often. We’re including this in our Top 20 Food Dehydrator Recipes as corn is among the many veggies you can dry easily. All you have to do is simply husk it, wash thoroughly and steam for about five minutes.

Then, dip it quickly (just enough to cool), in cold water. The next step is to cut the corn out of the ears by holding the ear tightly upright. Slice it down the side of the ear deeply adequate but not too much that you might cut through the cob.

Turn the cob, then, repeat the cutting process. Spread out your cut corn on your dehydrator pans and put place them in the dryer. You’ll achieve a perfectly dehydrated corn when it’s already brittle and hard. Doing this may take from 12 to 15 hours.

Learn the Basics of Drying Food

Do you want to find out more about drying food and what it’s all about? Then you’ll want to check out the following video:

#11: Raw Eggplant Bacon

You’ll definitely love this especially for breakfast. Preparing this dehydrated dish takes up to 20 minutes. To make this recipe, you’ll need a medium eggplant, some maple syrup, olive oil, apple cider vinegar, soy sauce, smoked paprika, salt and pepper.

For the exact measurement, please click the name of the recipe above to be led to the site. In a small bowl, whisk all the ingredients together, except the eggplant. You may opt to peel the eggplant, but if you want it chewy, leave the skin on. Then, slice the eggplant thinly. Here’s the tip: use a mandolin or horizontal peeler for perfectly thin ice cream.

Add each sliced eggplant to the bowl to marinate the main ingredient. Allow for several minutes until the eggplants soften. Transfer the softened sliced eggplants to the dehydrator tray. Brush the eggplants with the leftover marinade mixture. Set your food dehydrator at 115°F to 125°F. This may take up to 18 hours to dehydrate.


Watch the video: Ποιες είναι οι τροφές-βόμβες για την καρδιά;


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