Glazed thoughts

Heart disease is number one killer among both men and women in the United States. And though we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on.

The key is stepping up fiber and choosing unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.

Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.

Kidney beans are an affordable source of high fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible.

Probably one of the most perplexing thoughts a person has when they transition to vegetarianism is keeping their diet filled with a variety of fun, diverse, and nutrient-dense foods. It can sometimes feel like you’re cutting many options out since you’re no longer consuming meat, and it may seem you’re losing even more options if you’ve also decided to cut dairy and eggs from your diet as well. With a little creativity, planning, and forethought, you might be surprised how much variety you can achieve with your new vegetarian diet – perhaps even more than your meat-eating days!

There are some simple substitutions you can experiment with and use as substitutions in your favorite meat recipes. Tempeh, which is cultured soybeans with a chewy texture tofu (freezing and then thawing gives tofu a meaty texture the tofu will turn slightly off white in color); and wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores) are all great items to start with.

Milk and other dairy products can also be easily replaced with vegetarian-friendly items. Try soy milk, soy margarine, and soy yogurts, which can be found in health food or Oriental food stores. You can also make nut milks by blending nuts with water and straining, or rice milks by blending cooked rice with water.

Camping now and then is good for you. The fresh air, the sky, the stars, and the trees are great breaks from the urban jungle that we live in. However, even though camping is a great activity it does pull you away with the technology that makes life a little convenient. The heater, the air-conditioning, the stove, etc. cannot be carried in a backpack. And as a result, you will have to contend with what you have with regards various activities like sleeping and cooking. However, camping does not mean you have to be tied with bland dishes. You can have a scrumptious meal with a few quick, painless camping recipes.

Some of the basic meals you can prepare during a camping trip include hard boiled eggs and bacons for breakfast. Fish or chicken partnered with some boiled potatoes for lunch or dinner would be a nice treat as well.

The key for camping recipes is simplification. You can get your favorite meal then get the core ingredients, think of how you can transport the ingredients in the smallest available storage space and you’re ready to go. Camp meals are all about how much you can carry comfortably in your backpack.. You’re not going to cook inside the convenience of your kitchen. But rather, you will be working outside, on the grass and using firewood or charcoal. With this in mind it would be best to keep your recipes simple. Make something that you will just have to place on a skillet or frying pan all the necessary ingredients and let it cook.