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3 Essential Steps to Love Your Heart

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(Family Features) Taking steps to improve your overall health can help you live a longer, healthier life. One key component of overall well-being – heart health – is especially critical as heart disease has been the leading cause of death among Americans since 1950, according to the Centers for Disease Control and Prevention.

Adopting habits like exercising regularly, eating a heart-healthy diet with lots of vegetables and fruits like grapes and getting the proper amount of sleep can set you on the right path.

Eat a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats can have a positive impact on heart health and may lower your risk for heart disease. For example, grapes are easy to keep on hand as a heart-healthy snack. They have no saturated fat or cholesterol and are low in sodium; contain 7% of the daily recommended intake of potassium; and are a good source of vitamin K. Grapes are also a natural source of beneficial antioxidants and other polyphenols and help maintain healthy circulation by promoting the relaxation of blood vessels.

Whether enjoying them by the handful on their own or as part of recipes like these Baked Grape Falafel Bites, where Grapes from California add juicy goodness to a classic chickpea fritter, grapes are a perfect ingredient for heart-friendly eating plans. Research suggests eating grapes daily helps support heart health. In one study, for example, women who consumed 1 1/4 cups of grapes every day benefited from reduced blood triglyceride levels, LDL cholesterol levels, inflammatory proteins and other markers of heart disease.

Exercise Regularly
Getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity, as recommended by the American Heart Association, can have a positive impact on heart health by lowering blood pressure, reducing inflammation and aiding in maintaining a healthy weight.

Get the Proper Amount of Sleep
A crucial component of heart health, experts recommend adults get 7-9 hours of sleep each night. Creating a cozy sleep space by turning off electronics and setting the thermostat to a comfortable temperature is the first step toward a restful night’s sleep. Also aim for consistency with your bedtime routine, including going to sleep and waking at the same times each day (including weekends), for best results.

Learn more about the heart-health benefits of grapes, and find additional heart-friendly recipes, at GrapesFromCalifornia.com.

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Baked Grape Falafel Bites

  • 1 cup dried chickpeas, rinsed
  • cold water, for soaking
  • 1 cup loosely packed fresh parsley leaves
  • 1/2 cup loosely packed fresh cilantro leaves
  • 4 garlic cloves, peeled
  • 1 medium onion, peeled and cut in wedges
  • 1 teaspoon ground cumin
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1/3 cup all-purpose flour
  • 18 red Grapes from California
  • vegetable oil cooking spray
  • tahini sauce or baba ghanoush, for dipping
  1. In medium bowl, cover chickpeas with at least 2 inches cold water. Let soak at least 12 hours, or overnight, at room temperature.
  2. To make falafel bites: Drain soaked chickpeas, rinse well in colander and let stand.
  3. In bowl of food processor, process parsley and cilantro until chopped herbs stick to sides of bowl. Do not scrape down. With motor still running, drop garlic through feed tube; it will also stick to sides of bowl. Remove lid, add onion and pulse to chop well. Add chickpeas, cumin, salt and baking powder. Scrape everything off sides of bowl and process until mixture is well chopped and looks mealy. Add flour and pulse to blend. Cover mixture and chill at least 1 hour.
  4. Using 1-ounce scoop or tablespoon, drop 2-tablespoon mounds of chickpea mixture onto plate. Shape into balls, stuffing one grape inside each.
  5. Heat oven to 350 F. Line baking sheet with foil then parchment paper.
  6. Place falafel balls on sheet and spray with vegetable oil cooking spray. Bake 20 minutes, turning 1-2 times with tongs, until golden brown.

Nutritional information per serving: 240 calories; 8 g protein; 30 g carbohydrates; 11 g fat (41% calories from fat); 1 g saturated fat (4% calories from saturated fat); 0 mg cholesterol; 480 mg sodium; 6 g fiber.

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SOURCE:
California Table Grape Commission

At our core, we at STM Daily News, strive to keep you informed and inspired with the freshest content on all things food and beverage. From mouthwatering recipes to intriguing articles, we’re here to satisfy your appetite for culinary knowledge.

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Food and Beverage

Make Breakfast More Manageable

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17365 VID Egg Tot Muffins detail Intro Image

Make Breakfast More Manageable

(Family Features) Mornings for many families involve hurried breakfasts and mad dashes out the door. These Egg Tot Muffins can help take that grab-and-go breakfast to the next level. High in protein and flavor, they are a good way to get rid of early morning brain fog. Plus, you can make them ahead of time so all you have to do is pop them in the microwave and enjoy on the go. Find more morning meal inspiration at Culinary.net.

Watch video to see how to make this recipe!

17365 VID Egg Tot Muffins detail image embed
Egg Tot Muffins
Recipe courtesy of “Cookin’ Savvy”
Servings: 12

  •             Butter
  • 36        thawed tater tots
  • 10        eggs
  • 1/2       cup heavy whipping cream or half-and-half
  • 1/2       cup shredded cheese
  • 2          teaspoons garlic powder
  • 2          teaspoons onion powder
  • 1          package (2 1/2 ounces) real bacon pieces
  • salt, to taste
  • pepper, to taste
  1. Heat oven to 350 F.
  2. Grease muffin tin with butter. Place three tots in each muffin hole and smash down.
  3. In bowl, whisk eggs, cream, cheese, garlic powder, onion powder and bacon pieces. Season with salt and pepper, to taste. Fill each muffin hole completely with mixture.
  4. Place cookie sheet under muffin tin to contain messes and bake 20-25 minutes.

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SOURCE:
Culinary.net

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Foodie News

A Savvy Weeknight Family Meal

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A Savvy Weeknight Family Meal

(Family Features) Because this time of year can be crazy busy, drive-thru meals can easily become the norm. While fast-food burgers may do the trick once in a while, they can get old quick if your family is eating them every other night. This quick and easy Baked Spaghetti can bring everybody back to the table and it won’t break the bank either. Find more weeknight dinner inspiration at Culinary.net.

17365 VID Baked Spaghetti detail image embed

Watch video to see how to make this recipe!

Baked Spaghetti
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6

  • 1          pound ground beef
  • 1          pound spaghetti noodles
  • 1          jar (16 ounces) alfredo sauce
  • 1          jar (24 ounces) marinara sauce
  • 2          tablespoons garlic powder
  • 2          tablespoons onion powder
  • salt, to taste
  • pepper, to taste
  • 2          cups shredded cheese
  • French bread or breadsticks, for serving
  1. Heat oven to 350 F.
  2. Brown and drain ground beef. Cook noodles according to package instructions. Drain noodles; add alfredo sauce and mix well.
  3. Add marinara sauce, garlic powder and onion powder to ground beef. Season with salt and pepper, to taste.
  4. Place noodles in 9-by-13-inch baking dish. Spoon beef mixture on top but do not mix in. Cover with shredded cheese then cover with foil and bake 30-40 minutes.
  5. Serve with French bread or breadsticks.

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SOURCE:
Culinary.net

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Food and Beverage

Who owns that restaurant? The answer can affect food safety in unexpected ways, researchers find

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Chelsea Sherlock, Mississippi State University and Erik Markin, Mississippi State University

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Imagine going on a road trip and passing several seemingly identical McDonald’s restaurants. Despite their uniform appearance, their ownership may vary widely: One might be run by a family, another by an individual entrepreneur, and others owned directly by the corporation.

This is possible because McDonald’s, like many other well-known fast-food restaurant chains, operates a under a franchise business model. Franchising allows companies to grow by licensing their brand to independent operators, who then manage day-to-day operations.

Ownership structure can significantly affect performance, profitability and other business outcomes, research shows. As professors who study family businesses, we were curious whether it could also be linked to health and safety outcomes.

We hypothesized that family-operated franchises would receive fewer health code violations compared with nonfamily-operated restaurants. Our reasoning was grounded in previous research showing that family-owned businesses often prioritize maintaining a strong reputation over short-term profits.

To test this, we analyzed health code violations at 1,492 quick-service restaurants across the southeastern U.S., categorizing them across three ownership types: family-owned, lone-founder and corporate-owned. We did this by analyzing public franchise disclosure documents and identifying whether one person, two or more members of the same family, or a parent company was listed as the owner.

The results surprised us. We found that family-owned franchises received more health code violations than both lone-founder and corporate-owned outlets. Family-owned franchises also had more frequent “critical” health code violations, like food contamination contributing to food poisoning.

In contrast, we found that corporate-owned franchises generally performed better in terms of health and safety.

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Why would family-run businesses lag behind? We suspect it’s because company representatives visit corporate-run franchises more often, which ensures better compliance with health and safety standards. Lone-founder franchises also showed strong health code performance, possibly due to owners’ high level of personal investment and control.

While family-run franchises often excel at long-term goals – like preserving a family legacy and fostering community ties – our findings suggest they may struggle with day-to-day operational compliance pertaining to health and safety.

Why it matters

This study adds to the research on how different types of franchise ownership can influence performance outcomes – both financial and nonfinancial. It also offers several insights into why family-owned franchises might struggle with operational outcomes.

First, family-owned franchises may lack the frequent oversight that corporate-owned outlets receive, reducing their accountability for meeting health and safety standards.

Second, family-owned franchises may prioritize maintaining family harmony over strictly following rules set down by the head office. This can result in poor performance.

Finally, conflicts can arise when franchisees and franchisors have diverging goals. Research shows that family businesses often emphasize noneconomic goals like long-term reputation maintenance and less external monitoring, and thus generally have more conservative investment preferences. These tendencies run counter to the economic goals of most franchising parent companies.

Ultimately, our findings suggest that family franchisees may need to consider their effectiveness in managing a franchise outlet and for corporate franchisors to be mindful of the ownership form of their franchisees.

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What still isn’t known

While our findings provide valuable insights, they are not without limitations. Our study focused on restaurants in a single region of the U.S., so it’s unclear how broadly the results can be applied. Future research should investigate whether these trends hold in other regions, countries and industries, such as retail franchises. Additionally, understanding how geographic distance between franchises and corporate offices influences monitoring could provide further insights.

The Research Brief is a short take on interesting academic work.

Chelsea Sherlock, Assistant Professor of Management, Mississippi State University and Erik Markin, Assistant Professor of Management, Mississippi State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.


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