7 Foods for Heart Health

Incorporating a heart-healthy diet in your life will go a long way in preventing heart disease. This is great news for those of us that are predisposed to heart disease. “In fact, heart disease is largely preventable,” says Walter Willett, M.D., professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. “Eating a healthy diet, combined with not smoking and exercising regularly, could prevent about 80 percent of heart disease cases.” That's an impressive statistic!

Although, if heart disease runs in your family, the sooner you make these changes, the better. Heart disease is something that you'll want to stay ahead of - if you can. As a general rule, a heart-healthy diet should focus on whole grains, healthy fats, lean sources of protein, fruits and vegetables as well as a low salt diet.

You can even go a step further by minimizing refined carbohydrates, sugar, and saturated fats. Lowering your consumption of carbohydrates, especially refined sugar, can lead to a healthier liver, which will help with how the liver processes cholesterol. This is especially true for diabetics who often develop fatty liver disease, which can lead to higher cholesterol.

Certain foods are especially heart-smart because they’ve been linked to clearer arteries, lower cholesterol, lower blood pressure, and/or reduced inflammation. Incorporating more of these foods into your healthy diet while reducing your salt consumption will help decrease your risk for heart disease.

Combine these changes with an exercise regime and not only will you be lowering your chances for heart disease, you'll feel better too!

Remember, new habits takes 21 days to develop, so in less than a month, you can create a life change that will lower your chances of developing heart disease. If you're ready to make these heart-healthy changes, here are 7 foods that will help get to started.

Oatmeal

All whole grains are good for your heart, in fact, a 2016 analysis of 14 studies published in the journal Circulation found that for every serving of whole grains consumed daily, the risk of cardiovascular disease dropped by 9 percent (compared with eating no whole grains). That's pretty amazing! Oatmeal is a whole grain that also deserves special recognition for its cholesterol-lowering powers. “Oatmeal is rich in soluble fiber,” Willett says. “And soluble fiber has been shown to bind to cholesterol and keep it out of the bloodstream.”

There’s enough evidence to back this up that the Food and Drug Administration allows oatmeal and certain oatmeal products to tout the claim “can help reduce cholesterol” on the product package. Keep in mind though, if you're cholesterol is already out of control, you'll need to talk to your doctor about making bigger changes. To get the benefits, you need to have at least 3 grams of soluble fiber a day—that’s the amount in ¾ cup of dry oats.

People who got that amount have seen levels of “bad” LDL cholesterol drop by an average of 9.6 mg/dL and total cholesterol by 11.6 mg/dL, according to a 2014 analysis of 28 studies involving 2,519 people that was published in the American Journal of Clinical Nutrition.

Apples

According to the Department of Agriculture, apples are the second most eaten fruit after bananas, which is good news since apples also have some important heart-health benefits. Apples—especially the skin—is rich in antioxidant flavonoids like quercetin and anthocyanins that have been linked to cardio-protective effects.

A 2012 study of 160 postmenopausal women found that those who consumed 75 grams of dried apple daily (equal to about two medium fresh apples) reduced their total cholesterol by 9 percent and LDL cholesterol by 16 percent after three months. After six months, total cholesterol dropped by 13 percent and LDL cholesterol dropped by 24 percent. Apples are a great source of soluble fiber, supplying about 1 gram in one medium apple.

Salmon

Fish is one of the best dietary sources of omega-3 fatty acids, a type of fat likely helps with reducing the risk of heart disease. The American Heart Association recommends eating at least two 3 ½ ounce servings of fish a week. Salmon, tuna, sardines, herring, trout, sablefish and mackerel. Mackerel has the highest level omega-3 fatty acids at 2.6 grams per 3.5 ounces, though mackerel also is known for its higher mercury levels versus sardines which are a low-mercury choice.

A 2017 analysis of 14 studies involving a total of 1,378 people, published in the journal Atherosclerosis, found that those who consumed between 0.7 and 5 ounces of oily fish daily showed significant improvements in levels of triglycerides and HDL cholesterol. Triglycerides dropped an average of 9.7 mg/dL, and HDL levels rose an average of 2.3 mg/dL.

Walnuts

Nuts are a great source of unsaturated fats as well as fiber, protein, and a variety of minerals and antioxidants. Walnuts a slight edge because of their higher levels of anti-inflammatory alpha-linolenic acid, a type of omega-3 fat found in plant foods. When increasing your consumption of omega-3's, it's a good idea to include both fish based and plant based sources, since they have different properties.

A study published in the Journal of the American College of Cardiology found that people who consumed a 1-ounce serving of nuts five or more times a week had a 14 percent lower risk of cardiovascular disease (CVD) than those who didn’t eat nuts. But those who ate one or more servings of walnuts per week had a 19 percent lower risk of CVD. Another review, published in the journal Clinical Nutrition, found that walnut consumption helped improve endothelial function, meaning better blood flow through your vessels and into your heart.

Lentils

The category of foods known as pulses (lentils, beans, chickpeas, and dry peas) is known for its heart-healthy benefits. These plant-based protein sources are low in fat, high in fiber, and rich in nutrients such as potassium and the B vitamin folate that have been linked to lower blood pressure.

A 2014 analysis of 26 randomized clinical trials found that one serving of pulses per day (about 2⁄3 cup) lowered LDL cholesterol by 6.6 mg/dL. However, lentils have a bigger advantage and are easier to include in your diet because they are easier to prepare. Unlike most dried beans that require soaking, lentils just need a quick rinse and cook in less than 20 minutes.

Blueberries

All fruits ending in 'berry' are well known for their heart-health benefits. They get their red and blue coloring from antioxidant anthocyanins which have many health benefits. Blueberries have one of the highest levels of anthocyanins, with 120 mg per half-cup. Some clinical trials have shown that higher intakes of anthocyanins can help decrease blood pressure, lower LDL cholesterol and reduce inflammation.

A 2011 study that followed more than 150,000 men and women for 14 years found that those who consumed more than one serving of blueberries per week had a 10 percent reduction in hypertension compared with those who ate no blueberries. Though there are less studies for Goji and acai berries, they have even higher levels of antioxidants. Juices or powders from these berries can easily be found in health food stores or ordered online.

Kale

Dark leafy greens are a universally healthy food group, rich in many beneficial nutrients. Plus, they all pack high doses of magnesium and potassium, which are both of which are important for helping to regulate blood pressure. Kale stands out because it contains high levels of the antioxidant lutein.

Besides helping to prevent macular degeneration, kale is also known for decreasing levels of inflammatory markers and atherosclerosis. However, kale is high in vitamin K which can interfere with anticoagulant medications if you eat too much in one sitting. So if you take these drugs, check with your doctor before crazy with this leafy green.

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Sensational Seasonings is a gourmet seasonings company located in Johnson City, TN. Our healthy and delicious product line includes:  Cajun Blackening Seasoning, Chicken Seasoning, Jamaican Jerk Seasoning, Italian Seasoning and Pork Rub. Each of our seasoning blends is either salt-free or low-salt (meeting all guidelines of the FDA). Reducing the salt content in our seasonings allows you to get more flavor from all the herbs and spices we include, while allowing you take total control of your salt intake.

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Dining Out Without 'Diet Cheating'

  Eating out occasionally can be a nice alternative to cooking at home, but it can also throw your healthy lifestyle for a loop. Restaurant food is often delicious, but can also have hidden health consequences. Here's the good news - there are healthier choices that you can make while eating out.

Whether you're trying to loose weight, manage high blood pressure or diabetes, follow these guidelines and your body will thank you later.

Go healthy...Most restaurants offer healthier, low salt alternatives on their menu. While most of us aren't willing to order a grilled chicken salad every time we eat out (me included), we can still make small, but important changes.

Order vegetables, like broccoli, as your side instead of french fries. Also, take a break from fried fish and choose the 'grilled' for a change. You get the picture? These small changes add up.

Eat less. Many restaurants serve fairly large portion sizes. Use this to your advantage and share a main dish with a friend or only eat half and take the rest home. A healthier choice, plus you'll save money at the same time.

Here's another strategy - Since it can be tempting to eat everything on your plate, divide the food in half before you ever begin eating. Just push one half to the side and you'll be ready when it's time to ask for a 'to go' box.

Savor your food. Eat small bites and pay attention to the taste and texture. Chew slowly and thoroughly and try putting your fork down for a while between bites. Staying focused on your food may help you feel satisfied while eating a smaller amount as well. If you find this challenging, make sure to have plenty of interesting conversation planned for dinner. It's difficult to eat and talk at the same time! This strategy has never let me down.

Say no to bread. It’s easy to scarf down multiple pieces of bread without even noticing, while you’re waiting for your meal. This can add many calories that you weren’t planning to consume. Want to avoid the temptation altogether? If it’s okay with your friends or family, ask the server not to bring bread to the table, or only to bring one piece for each person.

Fruits and veggies are your friends. Try to make fruits and vegetables a significant part of your meal. Choose a side salad as one of your sides (it's usually a choice). It will help satisfy your hunger, leaving you with leftovers and the yummy 'to go' box that I mentioned earlier (as well as a free lunch for the following day).

Final tip. Let's say that you can't help yourself and you pick the least healthy item on the menu every time. First of all, stop doing that...LOL. Secondly, how about making a deal with yourself to order steamed vegetables as a side. Oh, and not the ones that are sauteed in butter or covered with a heavy sauce. 

If you enjoyed this article, be sure to share it with my social icon 'sharing' buttons at the bottom of the page.

----------------- Sensational Seasonings is a gourmet seasonings company located in Johnson City, TN. Our healthy and delicious product line includes:  Cajun Blackening Seasoning, Chicken Seasoning, Jamaican Jerk Seasoning, Italian Seasoning and Pork Rub. Each of our seasoning blends is either salt-free or low-salt (meeting all guidelines of the FDA). Reducing the salt content in our seasonings allows you to get more flavor from all the herbs and spices we include, while allowing you take total control of your salt intake.  

Sources: Helpguide. “Healthy Fast Food: Tips for Making Healthier Fast Food Choices.” Accessed January 17, 2014. http://www.helpguide.org/life/fast_food_nutrition.htm Medical News Today. “How Many Calories Should I Eat?” Accessed January 17, 2014. http://www.medicalnewstoday.com/articles/245588.php USDA Choose My Plate. “Tips for Eating Healthy When Eating Out.” Accessed January 17, 2014. http://www.choosemyplate.gov/healthy-eating-tips/tips-for-eating-out.html WebMD. “Estimated Calorie Requirements.” Accessed January 17, 2014. http://www.webmd.com/diet/features/estimated-calorie-requirement

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A Healthier Mashed Potato

You’ll actually think these are mashed potatoes and so will everyone else!  This recipe for mashed cauliflower is perfect for low-carb diets and will also fool your family, while serving them a healthy, low salt dish. 

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Salt...Breaking a Bad Habit

Eating a diet that is low in whole grains, fruit, nuts and seeds and fish oils and high in salt raises the risk of an early death, according to the huge and ongoing study Global Burden of Disease.

Too little fruit kills nearly five million people every year, and too much salt kills four million. There are three things we can do to lower our salt intake.

First...

Don’t add salt at the table. A third of us add salt to our food before even tasting it!

 

Second...

Stop adding salt when cooking. At first the food will taste bland. Two to four weeks later, however, as the sensitivity of the salt taste receptors in the mouth become more sensitive to the taste of salt in the usual concentrations. Believe it or not, after two weeks you may actually prefer the taste of food with less salt.

Finally...

Avoid processed foods that have salt added. Even if we completely stop adding salt in the kitchen and dining room but still eat processed foods with salt, it will only bring our down salt intake a small fraction (because of the high salt content in processed foods).

If you do buy processed foods, select foods that have fewer milligrams of sodium than there are calories. For example here the sodium is 720; calories are 260. 720 is greater than 260, so this has too much sodium. The reason it works is because most people get about 2,200 calories a day, so if everything you ate had more calories than sodium you’d at least get under 2,300 milligrams of sodium upper limit for healthy people under age 50.

What to use for flavor...

Some of the flavorings you can use instead of salt include pepper, onion, garlic, tomato, sweet peppers, basil, parsley, thyme, celery, lime, chilli, nettle, rosemary, smoke flavor, curry, coriander, and lemon.

Of course, the healthiest foods have no labels at all. We should also try to buy as much fresh food as we can, as it is almost impossible to come up with a diet consisting of unprocessed natural food that exceeds the strict American Heart Association guidelines for sodium reduction.

Sensational Seasonings include Pork Rub, Chicken Seasoning & Jamaican Jerk Seasoning. Our Pork Rub is completely salt -free (this comes in handy when brining, so you don't "double salt" or if you are restricted to a salt-free diet). Our Chicken Seasoning is a 'low-salt' seasonings while our Jamaican Jerk Seasoning is 'very low-salt'. These seasonings meet FDA guidelines for salt-free, low-salt and very low-salt classifications. Reducing the salt content of our seasonings allows you to get more flavoring from the seasonings without over-salting and lets you control your salt use.

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'Fabulous Four' Must Use Flavors

At Sensational Seasonings we are all about great flavor and finding every possible way to maximize it! Imagine - it's Friday night and you're having some friends over for dinner, so you go all out preparing a delicious meal. Now imagine your frustration, when the dinner that you spent hours preparing, just doesn't have the 'zing' that you were looking for. It's bland, despite all the herbs and seasonings that you used.

What happened?

With most recipes, there are four distinct flavors that are necessary to make your dinners impress. Leaving out just one of these makes a big difference and may even cause you to overcompensate by making it more salty or sweet. Think about it...salt is inexpensive and that's why many processed foods have sodium levels that are off the chart!

So what are these four magical potions?

Well, I've already mentioned two of them...salt and something sweet. The other two are spicy and sour. However, let's say that you don't like spicy food...or you are trying to cut back on salt. That's the beauty of these fabulous four, they balance each other out so that you don't have to go overboard with any one of them.

Here's an example and a great marinara sauce recipe...

Let's put into practice by making a marinara sauce. Start by sauteing minced onions, garlic, carrots, and celery cooking over medium heat in olive oil. Next, let's enhance the flavor and add more ingredients.

Flavor #1 - Salt

Let's start with salt, 1/2 tsp to be exact. What salt does is actually bring out the natural flavors of food. There's a reason why marinara sauce from the grocery store tastes so good, it's loaded with salt! That's why it's better and healthier to make your own at home. Remember though, one of the benefits of cooking at home is to reduce your salt intake and make better choices, so take it easy with the salt.

Tip: Another way to incorporate some salt, without going crazy, is by using Parmesan cheese or bacon. Imagine finishing pasta with some Parmesan or adding some crispy bacon.

Flavor #2 Spicy

Back to our marinara recipe...Now add just a pinch of chili peppers or red chili flakes and a teaspoon of thyme (or for a nice mix of herbs and spices use Sensational Seasonings' salt free, Italian Herb. If using Sensational Seasonings, add two teaspoons along with a pinch of pepper flakes.  This is where spicy comes in. Spice works really well when it compliments some sweetness in a dish. Plus it really wakes up your pallet.

Tip: Here's another idea for adding just a little heat to a side dish that can come out tasting bland...Fried rice. If you're making fried rice, use  just a little sriracha or chili sauce.

Let's now add two heaping tablespoons of tomato paste. Even better, cook the tomato paste for a couple minutes which intensifies the flavors of the tomato even more and it gives it plenty of depth.

Flavor #3 Sour

Now for this flavor enhancer, we're talking about either acid or something sour. For this recipe, some red wine will do the trick. Add some wine to the pan and reduce it by half. Now add a can of pureed tomatoes.The flavor is going to become more intense and really create a good base. Something acidic, like this, works because it brightens things up and it cuts through the richness of some dishes.

Tip: With other dishes, lemon juice cuts through the richness and make the flavor bright and pop. This is why so many recipes call for it. Also, a touch of vinegar is great for a salad dressing because they're mostly made of oil which is rich. Balance it out with one part acid or vinegar. So much better!

Flavor #4 Sweet

For the fourth layer of flavor, we're going to add honey, which rounds out all the flavors perfectly. Especially for marinara sauce because tomatoes are very acidic and the honey helps cut through that acid. Another way to add sweetness is Molasses. Honey or some kind of 'sweet' is also important when making chili. Always add it gradually though and taste along the way.

Bonus Flavor - Richness

Here's a bonus to make your marinara sauce even better. If you'd like to add a rich, earthy flavor to this marinara sauce, try either mushrooms, soy sauce or Parmesan cheese (or all of the above). There you go! Don't forget these fabulous four, it makes cooking at home that much more enjoyable and fulfilling! And by cooking at home, you can take control of your diet, limit your salt intake and live a healthier life.

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Sensational Seasonings is a gourmet seasonings company located in Johnson City, TN. Our healthy and delicious product line includes:  Cajun Blackening Seasoning, Chicken Seasoning, Jamaican Jerk Seasoning, Italian Seasoning and Pork Rub. Each of our seasoning blends are either salt-free or low-salt (meeting all guidelines of the FDA). Reducing the salt content in our seasonings allows you to get more flavor from all the herbs and spices we include, while allowing you take total control of your salt intake.

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Top 15 foods to fight inflammation

If you're reading this, you are probably dealing with inflammation or you're doing your best to avoid it! I'm about to give you a list of the top 15 anti-inflammatory foods and herbs.

Since inflammation is a major cause of disease, you'll definitely want to incorporate these foods into your diet. In fact, heart disease is caused by the inflammation of your arteries, while arthritis is caused by inflammation in your joints. Even ulcerative colitis is caused by inflammation of your colon. Most disease today has an inflammatory component, even cancer, heart disease and diabetes.

Top 15 -

 

• Leafy Greens! Green, leafy vegetables are high in vitamin K as well as chlorophyll which helps detoxify your body and lower levels of inflammation. Looking to change up your salads, try chard, dandelion greens, beet greens.  Spinach and kale are great as well in terms of their vitamin K, their calcium, magnesium. Those minerals to help lower inflammation in the body.

• The next one is Bok Choy, part of that cabbage family which is  very high in something called vitamin U. Vitamin U is known to support glutathione levels in the body which helps lower inflammation and helps support the liver. So bok choy, another incredible super food with anti-inflammatory properties.

• Celery is another unique super food for reducing inflammation (and especially celery juice). Celery is very high in electrolytes and also a trace mineral called silica. It's high in potassium and overall works in a unique way to help flush toxins out of our bodies. It helps with something called "fluid exchange" of intracellular and extracellular fluids.

  Celery is also great for gout. If somebody has uric acid buildup in their body and they would have a sore elbow or certain joints, celery helps with flushing out uric acid out of your system. So overall, an incredible vegetable for its anti-inflammatory benefits.

• Beets is next on the list (though one that you'll want to be careful with if you're watching your sugar levels). Beets actually boost something in your body called nitric oxide, which is known to increase your body's red blood cells and your overall circulation. This is why endurance athletes supplement with nitric oxide.

  Many eat beets because of its ability to help support red blood cell production and the overall health of the blood. Nitric oxide also helps reduce inflammation in the body. So beet's an incredible super food for building your blood, improving endurance, improving energy but also for supporting the heart health and reducing inflammation!

• Broccoli, which is very unique in many ways! It actually has high levels of chromium which is really good for your blood sugar levels ( and great for diabetics). Broccoli is actually one of the most nutrient-dense of all foods out there including its high level of vitamin C - another natural anti-inflammatory. I actually eat broccoli several times a week!

• Here's a tasty health food that almost everyone loves...Blueberries! Now, blueberries are powerhouse when it comes to antioxidants as they contain resveratrol, flavonoids and vitamin C.  Blueberries and certain antioxidants actually help eat up oxidative stress.

• Next up...Pineapple which has the highest levels of a nutrient called bromelain (in the core). Bromelain is a proteolytic enzyme that helps reduce inflammation. In fact, a lot of athletes are now doing beet juice before they go and work out and then pineapple juice after since bromelain reduces inflammation the naturals sugars in pineapple help with the recovery after exercise.

• Here's one you probably didn't expect...Bone Broth! If you knew this, you get bonus points. Bone broth is very high in collagen-producing amino acids such as proline and glycine and hydroxyproline. This is what helps us anti-age and makes our skin tighter.And also, bone broth is very high in three unique nutrients: hyaluronic acid, glucosamine, and chondroitin. When preparing soup with a broth, try to use one which is low salt, especially considering most Americans consume too much salt. A bowl of soup sounds good right about now!

• Fatty fish. This includes Salmon, mackerel, sardines, anchovies and cod. These and others are high in healthy fats. Salmon is continues to gain in popularity because it is very high in omega-3s, the fatty acids EPA and DHA. Those reduce inflammation and helps the heart health. It's good for your skin, hair and even your eyes!

• Next up...Walnuts, which are another omega-3 supplement, though walnuts contain different types of omega-3 fats than fatty fish like salmon. Walnuts contain ALA, alpha-linolenic acid. Those omegas and some of the minerals they have are known to help support brain health as well as inflammation.

• The next one has become controversial lately - Coconut oil. Here's where the controversy exists...some evidence has shown that the saturated fats in coconut oil are actually good for your cells and reduce inflammation. However, at the same time, it is labeled by the American Heart Association as an unhealthy fat.Do your research on this one or talk to your physician - for now, I personally continue to use coconut oil in my diet, but only in moderation.

• Cha-cha-cha-Chia Seeds. Like walnuts, they are high in ALA. Chia seeds are probably the highest omega-3 fatty rich food on the planet. Chia seeds also create what's called mucilaginous fiber. In fact, if you put them in water, they become very gelatinous which is very good for cleaning out your colon (just like jello is). As a bonus, chia seeds are also know to increase energy (and NOT in a caffiene kind of way). Overall, it's a great energy-boosting seed as well as anti-inflammatory because of its great fiber and its omega-3 content.

• Continuing the theme, Flax Seeds, which are also high in omega-3s. Flax seeds contain really unique compounds that support balancing out estrogen in the body and if your inflammatory condition is related to gut health, flax seeds can also help. Your next decision, whole versus ground.

• This next one is greatly known for it health benefits as well as its great flavor...Turmeric. Using Turmeric as a spice for cooking is a great way to add flavor to your food as part of a low salt diet. Turmeric contains two really unique compounds. In powder form, it's very high in curcumin. Thousands of studies have been done on turmeric and curcumin and its benefit to fight cancer, heart disease and to reduce inflammation.

  Also, turmeric contains a compound especially in its essential oil form.If you buy turmeric oil, it's called turmerone which has been shown to help support your body in tissue regeneration and producing more of its own stem cells to help heal herniated discs, torn ligaments or any type of tissue damage in the body. Turmeric is probably the ultimate anti-inflammatory herb, followed closely by Ginger.

• Ginger contains gingerols as well as zingibain. Zingibain is a proteolytic enzyme that really helps reduce inflammation at the cellular level. Gingerols work similar to some of those compounds in turmeric at reducing inflammation. It's great for reducing inflammation of the digestive system and the joints.  As a bonus, it's really good for helping any type of issue related to tissue in the brain.

If you found this article helpful, please share it with your friends. At Sensational Seasonings we are 'all about' making the lives better. We look forward to sharing other health tips as well as healthy recipes with you!

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Sensational Seasonings is a gourmet seasonings company located in Johnson City, TN. Our healthy and delicious product line includes:  Cajun Blackening Seasoning, Chicken Seasoning, Jamaican Jerk Seasoning, Italian Seasoning and Pork Rub. Each of our seasoning blends are either salt-free or low-salt (meeting all guidelines of the FDA). Reducing the salt content of our seasonings allows you to get more flavor from all the herbs and spices we include while allowing you take total control of your salt use. 

 

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Healthy Recipe, Easy Dinner

Healthy Recipes Easy Dinner by Sensational Seasonings

Sensational Seasonings provides healthy, delicious recipes and low salt or salt-free seasonings for those looking to live a healthier life, low blood pressure and/or loose weight (by eating low-carb meals).

Our Recipe Advantages:

• Quick & Easy
• Low Salt, Healthy Recipes
• Delicious Easy Recipes!
• Yummy for the Entire Family
• Great for Low Carb Diets

We hope you enjoy Healthy Recipes, Easy Dinner brought to you by Sensational Seasonings!

You can get more details about Sensational Seasonings and healthy, easy dinner recipes here: www.sensationalseasonings.com

Thanks for checking out our Healthy Recipes, Easy Dinner video!

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Healthy Recipes Easy Dinner

Healthy Recipes Dinner Easy by Sensational Seasonings

Sensational Seasonings is a Healthy Recipes Blog 

Our Recipe Advantages:

• Quick & Easy
• Low Salt, Healthy Recipes
• Delicious Easy Recipes!
• Yummy for the Entire Family
• Great for Low Carb Diets

Make sure you watch my video above for more details about Sensational Seasonings and Healthy Recipes for Dinner made Easy.

You can see more details and read users' impressions about our recipes and Sensational Seasonings here:  https://www.sensationalseasonings.com

Thanks for checking out our healthy recipes easy dinner video!

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