Tuesday, February 15, 2011

25 Top Heart-Healthy Foods

Good advice for those of looking to improve our health.


www.livestrong.com
written by Brenda Stokes


Keeping your heart in good shape requires more than exercising regularly and eating healthful meals. It's about eating the right kind of foods, which nurture the heart and keep it in tip-top shape. Instead of scouring the Web for recipes and meal plans, stick to these 25 best heart-healthy foods and you'll be set.
Heart-Healthy Foods 1-5
One of the best foods you can eat for your heart is oatmeal. Loaded with omega-3 fatty acids, calcium, fiber and folate, you're sure to get a kick start at breakfast with a steaming bowl of oatmeal. Even an oatmeal raisin cookie or two has benefits. Another food to try is almonds, which offer vitamin E, fiber and omega-3 fatty acids. They're great as a yogurt or salad topper. A glass of red wine with dinner is a time-tested tradition and it's been directly linked with improving HDL "good" cholesterol. Brown rice is a diet staple, and it offers valuable nutrients such as magnesium and fiber. It's quick to make and incorporate into dinner or a veggie-based snack. Tuna is another great heart food, chock full of omega-3s and niacin. Make a quick tuna salad or use it as a spread on whole grain crackers.
Heart-Healthy Foods 6-10
As we move down this top-25 list, you'll notice that the kinds of foods good for the heart are varied and even delicious. Blueberries offer beta-carotene, vitamin C, calcium and potassium. Blueberries also make a great cereal topping or salad mix-in. Salmon also offers omega-3s and makes for a fantastic main course for dinner or lunch. Black beans are tasty and offer magnesium, fiber and vitamin B complex. Just mix them into a stew for a hearty addition. While not everyone's favorite, soy milk is also heart healthy, with niacin, folate, magnesium and vitamin B complex offering plenty of incentive to pour it over your cereal. Likewise, ground flaxseed contains fiber and omega-3 fatty acids, making it perfect for a crunchy addition to yogurt, cereal or cookies.
Heart-Healthy Foods 11-15
Tofu is a great choice for the heart because it contains potassium, calcium and niacin. Plus, you can marinate it in just about anything and it'll take on its flavor, making for an excellent red meat substitute. For a nice salad topper or mix-in for pasta or muffins, try walnuts, which contain folate, fiber, and polyunsaturated fats along with omega-3s. You can try asparagus, which contains vitamin B-complex, fiber and beta-carotene, making it the perfect side dish for lunch or dinner. Spinach is another great veggie, with plenty of fiber, calcium and potassium to keep your heart happy. Try adding it to sandwiches and salads instead of lettuce for a healthier punch. You can't beat sweet potatoes for tastiness and heart-healthiness. It contains fiber, beta-carotene and numerous vitamins. Cook one up for a baked potato alternative or slice it up and bake for heart-healthy fries.
Heart-Healthy Foods 16-20
Many fruits are great for heart health as well. For instance, oranges offer beta-carotene, vitamin C and potassium. Papaya is another fruit that's great for the heart, with vitamin C, vitamin E, calcium and potassium. Plus, you can add it to salsa or just eat it as a part of a fruit salad. Cantaloupe is another good choice, with lutein, beta carotene, vitamin C and fiber. You can eat half a cantaloupe for breakfast or even a snack. And there's always carrots, which offer beta carotene and fiber for optimum hearth health. Baby carrots or even shredded carrots tossed in muffin batter can keep this healthy veggie as a diet staple.
Heart-Healthy Foods 21-25
Many vegetables are heart-healthy include broccoli, which contains vitamin C, vitamin E, fiber and potassium, and is easy to incorporate into soups and dips. Bell peppers are delicious and easy to include in sandwiches and wraps once roasted, plus they contain vitamin B complex and fiber. You might also wish to include tomatoes in your diet, which contain lycopene and vitamin C as well as folate and fiber. Eat a fresh tomato pizza or add slices to your sandwiches and salads. Tea is also good for the heart, with flavonoids and catechins. Start your day with a cup of green tea for a mild and delicious drink. And for a special treat, you can indulge in dark chocolate, which contains flavonoids and reservatrol, which are great for the heart and can lower blood pressure.
Brenda Stokes is a freelance writer, editor and researcher based in Southern California. She's worked as a writer since 2004 and has a B.A. in English Literature. Her work has appeared in numerous online and print publications, including ePregnancy, Cat Fancy and BabyZone.

Deals and Steals

The current economy reminds us to be frugal whenever possible.  Sean has graciously compiled a list of his favorite coupon and deal sites.  Try them out and let us know how it works for you.  Do you have anymore to add to the list?

1st and most favorite:
Groupon  (www.groupon.com)
*****I have had GREAT success with this site. I typically pay less than ½ off the normal price.  No hassle when redeeming coupons. If you have trouble with a vendor, Groupon wants to make it right – they are swift in crediting a groupon back for you and share your feedback with the account manager who sold the particular groupon.

2nd on my list:
Half Off Depot  (www.halfoffdepot.com)
****This is also one of my favorites – great prices and discounts. No hassle when redeeming coupons. Have not had any dealings with trying to get money back for any particular issue.

Misc not really on my favorite list – they are discount sites but I have not purchased anything from them yet

Livingsocial (www.livingsocial.com)
**This is a good site, but I find that most stuff is a duplicate of the above 2 sites. Sometimes you can catch a deal here that may be gone from my 1st 2 sites. Have not purchased any using this site yet.

Scoutmob (www.scoutmob.com)
I find that this site has more of a services sales theme.

Kgbdeals (www.kgbdeals.com)
This site has a mixture of product and services. I have not seen lots of food offers on here.

Wednesday, February 2, 2011

Super Bowl Super Snacks

Are you a Football widow?  No need to fret, the season is almost over.  In the meantime, whip up some of the these treats.  You'll have an awesome Super Bowl party, regardless of who wins!

From http://www.allyou.com/

Baked Buffalo Chicken Strips with Blue Cheese Dip


Preparation Time: 25 minutes minutes
Cooking Time: 10 minutes minutes
Other Time: 1 hour minutes
Yield:  Serves 8

Cost per Serving: $2.41

2 pounds boneless, skinless chicken breasts
1 1/2 cups plus 1/2 cup buttermilk
2/3 cup hot sauce
1 cup sour cream
5 ounces blue cheese, crumbled
1/2 tablespoon white wine vinegar
1 1/2 teaspoons Worcestershire sauce
Salt and pepper
8 ounces Ritz crackers (2 sleeves)
3 tablespoons Buffalo wing seasoning mix
4 tablespoons canola oil
6 large celery ribs, cut in quarters lengthwise


CALORIES 500 ; FAT 26g (sat 9g); CHOLESTEROL 103mg; CARBOHYDRATE 28g; SODIUM 1202mg; PROTEIN 36g; FIBER 1g

All You, JANUARY 2010



Garlic Pita Chips


Yield:  8 Servings

Cost per Serving: $.32

1/2 cup olive oil
2 cloves garlic, peeled and quartered
1/2 teaspoon ground coriander
Salt and pepper
6 (6-inch) pitas, split
Preheat oven to 425°F. In a very small saucepan, heat oil, garlic and coriander; season with salt and pepper. Cook over medium heat until garlic is golden, 2 to 3 minutes. Remove pan from heat and let stand for 5 minutes. Discard garlic.
Brush oil on rough sides of pitas; stack and cut each into 8 wedges. Place half of wedges oil side up on 2 baking sheets. Bake until golden, about 5 minutes. Repeat with remainder.


CALORIES 245 ; FAT 15g (sat 0g); CHOLESTEROL 0mg; CARBOHYDRATE 25g; SODIUM 241mg; PROTEIN 4g; FIBER 1g

All You, JULY 2006








1. Cut each chicken breast into 4 strips, lengthwise, and place in a large bowl. In a separate bowl, whisk together 1 1/2 cups buttermilk and hot sauce until blended. Pour over chicken; mix until chicken is coated. Cover and refrigerate for 1 hour.
2. Make dip: In a medium bowl, combine sour cream, 1/2 cup buttermilk, blue cheese, vinegar and Worcestershire sauce. Whisk to mix well. Season to taste with salt and pepper. Cover and refrigerate.
3. Preheat oven to 350ºF. Mist 2 large baking sheets with cooking spray. In a food processor, pulse crackers until crushed. Add seasoning mix and pulse to combine.
4. Spread cracker mixture on a large platter. Remove chicken from marinade and carefully dredge each strip in cracker mixture.
5. In a large skillet, warm 2 Tbsp. oil over medium-high heat until shimmering. Add half of chicken and cook, turning, until brown and crisp on all sides, 2 to 3 minutes. Place on baking sheet. Repeat with remaining oil and chicken.
6. Place baking sheets in oven and bake until chicken is cooked through, 8 to 10 minutes. Serve chicken hot with celery and blue cheese dip.

Taking care of our furry friends

Thanks, Sean for contributing to Issue #1, Volume #1, as you named it. 

Sean found an interesting article about foods that could be hazardous to dogs.  So, before you give Fido your left overs from the dinner table, check this out.

Article written by ASPCA


Foods That Are Hazardous to Dogs
Most dogs love food, and they’re especially attracted to what they see us eating. While sharing the occasional tidbit with your dog is fine, it’s important to be aware that some foods can be very dangerous to dogs. Take caution to make sure your dog never gets access to the foods below. Even if you don’t give him table scraps, your dog might eat something that’s hazardous to his health if he raids kitchen counters, cupboards and trash cans. For advice on teaching your dog not to steal food, please see our article, Counter Surfing and Garbage Raiding.

Avocado

Avocados are toxic to a number of animals, including horses, rabbits, fish and mice. The toxic effects are due to the compound persin, an oil-soluble toxin found in specialized cells (idioblasts) within the avocado fruit, as well as in its skin. In some animals, persin causes damage to the heart muscle cells, leading to heart failure. In other species, it causes an inflammation of the mammary glands.
The toxicity of avocado to dogs is under question. Although one case report indicated that two dogs developed fatal heart failure after ingesting a “large amount” of avocados, most dogs who eat avocado suffer no serious injury. However, until the susceptibility of dogs to persin is further investigated, it’s safest to avoid feeding avocado to your dog. In addition to the possibility he’ll have a bad reaction to the fruit itself, your dog might swallow the pit, which could result in blockage within his digestive tract—and that might require surgery.

Bread Dough

Raw bread dough made with live yeast can be hazardous if ingested by dogs. When raw dough is swallowed, the warm, moist environment of the stomach provides an ideal environment for the yeast to multiply, resulting in an expanding mass of dough in the stomach. Expansion of the stomach may be severe enough to decrease blood flow to the stomach wall, resulting in the death of tissue. Additionally, the expanding stomach may press on the diaphragm, resulting in breathing difficulty. Perhaps more importantly, as the yeast multiplies, it produces alcohols that can be absorbed, resulting in alcohol intoxication. Affected dogs may have distended abdomens and show signs such as a lack of coordination, disorientation, stupor and vomiting (or attempts to vomit). In extreme cases, coma or seizures may occur and could lead to death from alcohol intoxication. Dogs showing mild signs should be closely monitored, and dogs with severe abdominal distention or dogs who are so inebriated that they can’t stand up should be monitored by a veterinarian until they recover.

Chocolate

Chocolate intoxication is most commonly seen around certain holidays—like Easter, Christmas, Halloween and Valentine’s Day—but it can happen any time dogs have access to products that contain chocolate, such as chocolate candy, cookies, brownies, chocolate baking goods, cocoa powder and cocoa shell-based mulches. The compounds in chocolate that cause toxicosis are caffeine and theobromine, which belong to a group of chemicals called methylxanthines. The rule of thumb with chocolate is “the darker it is, the more dangerous it is.” White chocolate has very few methylxanthines and is of low toxicity. Dark baker’s chocolate has very high levels of methylxanthines, and plain, dry unsweetened cocoa powder contains the most concentrated levels of methylxanthines. Depending on the type and amount of chocolate ingested, the signs seen can range from vomiting, increased thirst, abdominal discomfort and restlessness to severe agitation, muscle tremors, irregular heart rhythm, high body temperature, seizures and death. Dogs showing more than mild restlessness should be seen by a veterinarian immediately.

Ethanol (Also Known as Ethyl Alcohol, Grain Alcohol or Drinking Alcohol)

Dogs are far more sensitive to ethanol than humans are. Even ingesting a small amount of a product containing alcohol can cause significant intoxication. Dogs may be exposed to alcohol through drinking alcoholic drinks, such as beer, wine or mixed drinks (those with milk, like White Russians and “fortified” egg nog, are especially appealing to dogs), alcohol-containing elixirs and syrups, and raw yeast bread dough (please see the above section on bread dough). Alcohol intoxication commonly causes vomiting, loss of coordination, disorientation and stupor. In severe cases, coma, seizures and death may occur. Dogs showing mild signs of alcohol intoxication should be closely monitored, and dogs who are so inebriated that they can’t stand up should be monitored by a veterinarian until they recover.

Grapes and Raisins

Grapes and raisins have recently been associated with the development of kidney failure in dogs. At this time, the exact cause of the kidney failure isn’t clear, nor is it clear why some dogs can eat these fruits without harm, while others develop life-threatening problems after eating even a few grapes or raisins. Some dogs eat these fruits and experience no ill effects—but then eat them later on and become very ill. Until the cause of the toxicosis is better identified, the safest course of action is to avoid feeding grapes or raisins to your dog. Dogs experiencing grape or raisin toxicosis usually develop vomiting, lethargy or diarrhea within 12 hours of ingestion. As signs progress, dogs become increasingly lethargic and dehydrated, refuse to eat and may show a transient increase in urination followed by decreased or absent urination in later stages. Death due to kidney failure may occur within three to four days, or long-term kidney disease may persist in dogs who survive the acute intoxication. Successful treatment requires prompt veterinary treatment to maintain good urine flow.

Hops

Cultivated hops used for brewing beer have been associated with potentially life-threatening signs in dogs who have ingested them. Both fresh and spent (cooked) hops have been implicated in poisoning dogs. Affected dogs develop an uncontrollably high body temperature (often greater than 108 degrees Fahrenheit), which results in damage to and failure of multiple organ systems. Dogs poisoned by hops become restless, pant excessively, and may have muscle tremors and seizures. Prompt veterinary intervention is necessary to prevent death in these dogs.

Macadamia Nuts

Although macadamia nut toxicosis is unlikely to be fatal in dogs, it can cause very uncomfortable symptoms that may persist for up to 48 hours. Affected dogs develop weakness in their rear legs, appear to be in pain, may have tremors and may develop a low grade fever. Fortunately, these signs will gradually subside over 48 hours, but dogs experiencing more than mild symptoms can benefit from veterinary care, which may include intravenous fluid therapy and pain control.

Moldy Foods

A wide variety of molds grow on food. Some produce toxins called tremorgenic mycotoxins, which can cause serious or even life-threatening problems if ingested by dogs. Unfortunately, it’s not possible to determine whether a particular mold is producing tremorgenic mycotoxins, so the safest rule of thumb is to avoid feeding dogs moldy food. In other words, if you wouldn’t eat it, neither should your dog. Promptly remove any trash or moldy debris (road-kill, fallen walnuts or fruit, etc.) from your dog’s environment to prevent him from eating it. The signs of tremorgenic mycotoxin poisoning generally begin as fine muscle tremors that progress to very coarse total-body tremors and, finally, convulsions that can lead to death in severe cases. Left untreated, these tremors can last for several weeks. Fortunately, they usually respond well to appropriate veterinary treatment.

Onions and Garlic

All close members of the onion family (shallots, onions, garlic, scallions, etc.) contain compounds that can damage dogs’ red blood cells if ingested in sufficient quantities. A rule of thumb is “the stronger it is, the more toxic it is.” Garlic tends to be more toxic than onions, on an ounce-for-ounce basis. While it’s uncommon for dogs to eat enough raw onions and garlic to cause serious problems, exposure to concentrated forms of onion or garlic, such as dehydrated onions, onion soup mix or garlic powder, may put dogs at risk of toxicosis. The damage to the red blood cells caused by onions and garlic generally doesn’t become apparent until three to five days after a dog eats these vegetables. Affected dogs may seem weak or reluctant to move, or they may appear to tire easily after mild exercise. Their urine may be orange-tinged to dark red in color. These dogs should be examined by a veterinarian immediately. In severe cases, blood transfusions may be needed.

Xylitol

Xylitol is a non-caloric sweetener that is widely used in sugar-free gum, as well as in sugar-free baked products. In humans, xylitol does not affect blood sugar levels, but in dogs, ingestion of xylitol can lead to a rapid and severe drop in blood sugar levels. Dogs may develop disorientation and seizures within 30 minutes of ingesting xylitol-containing products, or signs may be delayed for several hours. Some dogs who ingest large amounts of xylitol develop liver failure, which can be fatal. All dogs ingesting xylitol-containing products should be examined by a veterinarian immediately.