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Your Heart Can Smell Your Food, Too

Your Heart Can Smell Your Food, Too

Now, more than ever, eating has become a full body experience

By now, the statistic is well known amongst food lovers and scientists alike: 80 percent of flavor perception is governed by one’s sense of smell. Any child who has ever plugged his nose to block out the taste of a food he dislikes could tell you this is true, even if he does not understand the science behind his action. Smell scientists like Avery Gilbert are now positing, however, that our sense of smell may be more intricate than we previously thought.

Previously scientists believed that human olfactory receptors could detect up to 10,000 scents. New studies, however, have dismissed this number as too low. A study at Cornell University suggests that our olfactory receptors can modify the odorants in the human sensory environment into a seemingly infinite number of perceptions—thus opening the possibility for similarly infinite variations in taste.

Additional research by the American Chemical Society has revealed that one’s sense of smell is not limited solely to the nose: the study found that olfactory receptors also exist in the heart, stomach, and lungs. This discovery helps support the idea that eating truly is a full body experience—and one that can be affected dramatically by various health conditions that affect major organs.

These new discoveries may be useful to keep in mind when preparing food for your next dinner party. Assess whether your guests could have any conditions that could affect their senses of smell and plan your dishes accordingly—try serving dishes with a bolder flavor for guests who complain of a cold or asthma.

My grandma grew up cooking from scratch. It’s all she knew because convenience foods weren’t an option.

She learned how to cook from her mother by handfuls and pinches instead of cups and tablespoons. She cooked by memory and by feel.

I bet your grandma or someone you know is the same way. These women carried around a vast amount of knowledge with them that is sadly becoming lost in today’s culture.

Convenience foods are great, but when all you do to prepare dinner day in and day out is open a package, something important is lost.

Food is appreciated more and tastes better when it’s cooked from scratch and made with love. When you touch the dough and smell the yeast it truly feeds the soul.

I want us to get back to hands on cooking and that’s why I’m sharing with you a list of my favorite from scratch recipes. Some of these recipes have been adapted for modern cooking (hello slow cooker!), but I don’t think grandma would mind.

About Dr. Mark Rosenberg

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

About Grace O

As a child in Southeast Asia, Grace O learned culinary arts by her mother's side in her family's cooking school Read More.

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Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Reduces risk factors for common degenerative and age-related diseases.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Promotes vibrant skin and hair and helps keep eyes healthy

Builds strength for bones, muscles and joints. Increases bone density, builds and repairs tissue.

Encourages improved metabolism and digestion.

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

FoodTrients Trademark and copyright © 2011-2021 Triple G Enterprises. This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites. Terms and Conditions

26 Recipes to Seriously Boost Your Mood

Eating when you’re stressed or feeling low is usually not recommended. After all, that box of doughnut holes will likely just make you feel worse (and sick on top of it all) once the sugar high wears off.

But certain foods have the power to ease anxiety and fight depression. From yogurt parfaits to burgers with sweet potato fries to chocolate (yes, chocolate!), these meals are tasty, nutritious ways to help you feel better.

A quick note: Eating one of these dishes isn’t going to instantly turn your mood around. Depression, anxiety, and chronic stress are complex medical conditions that often require significant lifestyle adjustments and support.

But if you eat these ingredients consistently, you may just notice a real improvement in your mental state. Enjoy!

1. Fortified whole-grain cereal with low fat milk and blueberries

This cereal is fortified with vitamin B, which studies have linked to good mental health. Moore K, et al. (2019). B-vitamins in relation to depression in older adults over 60 years of age: The Trinity Ulster Department of Agriculture (TUDA) cohort study. DOI: 10.1016/j.jamda.2018.11.031

Plus, research suggests people who get more vitamin D, whether it’s from milk, fortified cereal, or other foods, don’t just build strong bones — they may also be less likely to get depressed. Cuomo A, et al. (2017). Depression and vitamin D deficiency: Causality, assessment, and clinical practice implications.

Those berries may be blue, but they might keep you from feeling that way. So grab a spoon in the morning. Even a soggy bowl says smile!

2. Banana-almond-flax smoothie

Fights: Depression and anxiety

Slurp some happiness on the go with a smoothie that does wonders for both your mental health and your taste buds. Nuts and flaxseeds are great sources of omega-3s, which may help fight depression and anxiety.

3. Buckwheat pancakes

Whether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day.

And there’s science behind it: Buckwheat pancakes contain flavonoids, which may help reduce the oxidative stress that contributes to depression. Hritchu L, et al. (2017). Antidepressant flavonoids and their relationship with oxidative stress. DOI: 10.1155/2017/5762172

4. Full fat Greek yogurt with honey and granola

This positivity parfait packs a few happy ingredients. Friendly bacteria called probiotics may ease depression, making Greek yogurt a tasty way to fight the blues. Goh KK, et al. (2019). Effect of probiotics on depressive symptoms: A meta-analysis of human studies. DOI: 10.1016/j.psychres.2019.112568

Honey adds a spoonful of sweetness, with compounds that may fight depression, in part by reducing inflammation in your brain. Ali AM, et al. (2018). Bee honey as a potentially effective treatment for depression: A review of clinical and preclinical findings. DOI: 10.19080/JOJNHC.2018.09.555764 (Throw on some berries for extra health points!)

5. Avocado toast

This popular breakfast import hails from Australia but has since made it into just about every “it” breakfast spot in the United States.

Though it might make a big dent in millennials’ budgets, avo toast is well worth the cost for its super high fatty acid content, which helps protect both mind and heart. Mendez-Zuniga, et al. (2019). Fatty acid profile, total carotenoids, and free radical-scavenging from the lipophilic fractions of 12 native Mexican avocado accessions. DOI: 10.1007/s11130-019-00766-2

6. Warm quinoa, spinach, and shiitake salad

Fights: Depression and anxiety

This superfood-packed salad’s got all the goods! Quinoa isn’t just an awesome vegan protein source — it’s also a complex carbohydrate. These good carbs may help prevent depression and anxiety by increasing levels of the neurotransmitter serotonin in your brain.

Spinach has mood-boosting B vitamins, and mushrooms are a good source of selenium, a compound that may help fight depression (although this isn’t yet solidified). Wang J, et al. (2018). Zinc, magnesium, selenium and depression: A review of the evidence, potential mechanisms and implications.

7. Salmon salad with vinaigrette

To keep the downer days at bay, try this salad. It’s chock-full of omega-3-rich ingredients (like salmon and olive oil) that might help prevent symptoms of depression.

Swap plain ol’ lettuce for spinach leaves to really raise its health profile.

8. Beet, citrus, and avocado salad

Tell a bad day to beet it! This colorful concoction brightens your mood and your dining table. A bowlful of beets helps battle depression with lots of folate. Bender A, et al. (2017). The association of folate and depression: A meta-analysis. DOI: 10.1016/j.jpsychires.2017.07.019

The vitamin C in citrus fruits may reduce distress, and the flavonoids in a squirt of lemon juice could be beneficial for your brain. de Oliveira IJ, et al. (2015). Effects of oral vitamin C supplementation on anxiety in students: A double-blind, randomized, placebo-controlled trial. DOI: 10.3923/pjbs.2015.11.18

9. Wild seaweed salad

Fights: Depression and anxiety

Vegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of this snazzy salad. Seaweed’s a source of several brain-protecting substances, some of which might help fight depression. Miyake Y, et al. (2014). Seaweed consumption and prevalence of depressive symptoms during pregnancy in Japan: Baseline data from the Kyushu Okinawa Maternal and Child Health Study. DOI: 10.1186/1471-2393-14-301

Brown rice is a complex carb that’s rich in serotonin, which helps stabilize mood. The omega-3s in EVOO and the flavonoids in lemon are other uplifting components. Those are some good-tasting good vibes!

10. Poached eggs and asparagus

Fights: Depression and anxiety

Serve eggs at any time of day. They’re a good source of vitamin D, which may be important for fighting depression. Schaad KA, et al. (2019). The relationship between vitamin D status and depression in a tactical athlete population. DOI: 10.1186/s12970-019-0308-5 They also provide mood-boosting vitamin B.

Asparagus contains tryptophan, which increases levels of feel-good serotonin in your brain and helps prevent depression and anxiety. Jenkins TA, et al (2016). Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis.

11. Brown rice and black beans

Fights: Depression and anxiety

Beans aren’t just good for the heart — they’re good for the mind, too, since the selenium in them may pick you back up when you’re feeling low. Plus, brown rice might help boost your mood by regulating your serotonin levels.

12. Almond-crusted barramundi fish

The name of this meal is fun to say, but that’s not all that’s great about it. Barramundi fish and almonds are excellent sources of omega-3s, which can help reduce depression and anxiety.

Serve it with a side of spinach for a dose of B vitamins, which can also help boost your mood. (Can’t find barramundi fish in your local grocery store? Try salmon instead — it’s another abundant oceanic source of omega-3s.)

13. Stir-fried kimchi with tofu

This dish may sound — and smell — a little funky, but it could do wonders for your health and mood. Kimchi is a traditional Korean side dish made with pickled cabbage and other veggies.

It’s teeming with good-for-you bacteria called probiotics. These helpful critters have brain-protecting properties that may help guard against depression. Selhub EM, et al. (2014). Fermented foods, microbiota, and mental health: Ancient practice meets nutritional psychiatry. DOI: 10.1186/1880-6805-33-2

Tofu, which is made from soybeans, has been shown to improve symptoms of depression in some studies. Messina M, et al. (2016). Evaluation of the potential antidepressant effects of soybean isoflavones.

This healthful protein source is also versatile in recipes, because it soaks up the flavor of whatever sauce you choose to toss it with.

14. Turkey burger with sweet potato fries

Fights: Depression and anxiety

Lighten up the traditional burger and fries with a meal that’s easier on your belly and your brain.

The tryptophan in turkey increases your levels of serotonin, a neurotransmitter that regulates mood. Plus, sweet potatoes are filled with mood-boosting vitamin B-6.

15. Lentil and vegetable stew with kale

Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and legumes are great sources of folate, which is important for a good mood. Nguyen B, et al. (2017). Association between blood folate concentrations and depression in reproductive aged U.S. women, NHANES (2011-2012). DOI: 10.1016/j.jad.2017.07.019

After you slurp down your soup, go outside to jump in the puddles.

16. Walnut-miso noodles

Fights: Depression, anxiety, stress

Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases your serotonin level, and walnuts pack omega-3s that fight depression and anxiety. Hayes D, et al. (2016). Walnuts (juglans regia) chemical composition and research in human health. DOI: 10.1080/10408398.2012.760516

17. Spaghetti with steamed mussels

Fights: Depression and anxiety

A balanced meal that includes carbs, protein, and fat (like this one) can stop the hangry in its tracks. Mussels — and most types of shellfish — are loaded with vitamin B-12, which is important for a good mood. Brouwer-Brolsma EM, et al. (2015). Dietary sources of vitamin B-12 and their association with vitamin B-12 status markers in healthy older adults in the B-PROOF Study.

For maximum brain benefits, make this dish with whole-wheat pasta and extra-virgin olive oil.

18. Whole-wheat pasta with cauliflower and collards

This vegetarian pasta dish has complex carbs, which help regulate mood, plus a serving of healthy veggies. Be generous with the cauliflower — it not only tastes good but also provides vitamin B-6 and folate.

Cancer Treatment

If you’re being treated for cancer, your sense of taste might be thrown off by:

Chemotherapy. It affects the taste of about half the people who get it.


Other medicines.Antibiotics, morphine, or other opioids can change your taste.

Radiation. It can hurt your taste buds and the glands that make saliva. It can affect your sense of smell, too.

When you eat, you might notice that:

  • Some foods taste different than before.
  • Some foods are bland.
  • Everything tastes the same.
  • You have a metallic taste in your mouth, especially after you eat meat or other protein.

If any of that happens to you, tell your medical team. A key part of their job is to help you with side effects like these. After your treatment ends, your taste should slowly return, usually within about a month.

What to Know About Losing Your Sense of Smell and How It Relates to COVID-19

Think about all of the smells that you experience every day, from the sweet aromas of fresh baked goods to the earthy scents of nature on a hike, and how they affect your interaction with the world and even your emotions.

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Certain smells may take you back to memories while others warn you that something unpleasant is nearby. These smells inform you about the world that surrounds you.

Now imagine inhaling through your nose and experiencing nothing at all, just air. A world without any smells.

That’s the life of those who experience anosmia, the absence of the sense of smell. Whether from birth or developed later in life, the absence of smell has never gotten much attention — at least until the onset of the COVID-19 pandemic.

Loss of smell is one of the most common side effects of COVID-19. While most COVID-19 infected patients eventually recover their sense of smell, there are those who have yet to have it return. For an unfortunate few, it turns out that their all-important sense of smell may never return.

To better understand anosmia — including its causes, treatments and relationship to COVID-19 — we spoke to otolaryngologist Raj Sindwani, MD.

The loss of smell

There are a few different levels of smell loss, according to Dr. Sindwani. Anosmia is the medical term for a complete absence of smell while hyposmia refers to a partial loss of smell. There are also a number of other olfactory disturbances, including phantosmia which involves smelling things that aren’t actually present.

According to the National Institute of Health (NIH), only one to 2 % of North Americans report problems with their sense of smell. But issues increase with age and men are more likely to experience it than women. The NIH cites a study that shows nearly a quarter of men in their 60s experience a disorder while only 11% of women in their 60s have reported issues.

The downsides of loss of smell

Loss of smell comes with several downsides that go beyond simply not being able to inhale a sweet whiff of cookies.

First are safety issues. “There’s a pragmatic safety consideration,” Dr. Sindwani says. “Without the ability to smell, you lose the ability to detect dangerous smells like gas or fire and smoke.” You also run the risk, he notes, of not smelling the rot in spoiled food and drinks (like milk) that can lead to unpleasant and potentially dangerous consumption.

As a result, he adds, you’ll want to be more vigilant about things like smoke detectors in your home and making sure food is still fresh.

But that’s not the only downside. “A much broader impact is the human and emotional effect a loss of smell has,” says Dr. Sindwani. “Smell and taste go hand in hand, and there’s this complex interaction between experience, emotion, memory, smell and taste.”

As a result of a disruption in that connection between emotional memory, experience and smell, some patients can develop anxiety and even depression.

“Food doesn’t taste good anymore, wine doesn’t carry the same flavor and it isn’t pleasurable to drink anymore,” says Dr. Sindwani. “People then just don’t get the same enjoyment out of that dining experience, and eating and drinking become about mere sustenance — not about enjoyment and enhancing one’s life”

Congenital vs acquired

Congenital anosmia, meaning a person is born with the condition, is pretty rare. The National Institute of Health estimates that only one in 10,000 people are born with the condition. It’s far more likely that a loss of smell is an acquired issue.

Acquired anosmia

One of the leading causes of an acquired loss of smell, Dr. Sindwani says, is head trauma. “Frontal trauma or head trauma, the kind that can jolt your brain inside your head, can cause a traumatic or shear injury that can result in damage to the olfactory nerves,” he points out.

Viruses are common causes, too, from the common cold to, yes, COVID-19. Dr. Sindwani says, “There’s a risk of temporary and, less commonly, permanent loss of smell with any viral infection.”

Short-term loss of smell in this setting is usually from congestion or inflammation in the nose. “Things get swollen and the odors just are not getting to the smell receptors that live high in the nose,” he says. “It happens with the common cold and it frequently happens early in COVID-19 cases as well.”

With longer-term cases, that stretch on for months or even permanently, he says the issue may be damage to the smell receptors or olfactory nerves themselves. “That’s what we think when we look at a CT scan or an MRI and don’t see any physical signs of congestion or appreciable physical change,” he says. “We can’t see the damage on those images, that inability to receive those smells.”

There are a host of other causes of poor smell, he says, including:

Many cases, he adds, are idiopathic, meaning there’s no clear, explainable cause. “Anything that blocks the nasal cavity to the roof of the nose where the smell receptors are can diminish your ability to smell, anything that disrupts the ability of that nerve to sense smell can also be to blame,” he explains.

When a patient first comes to a specialist with smell loss issues, Dr. Sindwani explains, “We look at the patient’s history and see if there’s been anything to cause that issue such as head trauma, like a car accident or nasal surgery. We also look for polyps in the nasal cavity by putting a skinny telescope (called an endoscope) up someone’s nose.”

“Depending on what we see,” he continues, “we will sometimes do imaging (like a CT scan or sometimes even an MRI) to see if there’s anything anatomical that can explain why these smell receptors aren’t working. And we’ll also check to see if there’s anything more sinister going on, like a nose or brain tumor.”

Ultimately, if there’s nothing they can find that directly explains it, he says, than it gets put under that “idiopathic” (or unknown) category.

Objective versus subjective smell loss

Finally, there are two ways to categorize smell loss: subjective or objective. Subjective smell loss is when patients complain of a disturbance or loss of smell while objective smell loss is confirmed through testing using scented pads and other techniques to document and evaluate the severity of the issue.

Objective smell tests can reveal that a patient’s subjective smell loss isn’t as severe as the patient thinks it might be (or vice versa).

Anosmia and COVID-19

As for viral causes, the loss of smell has become one of the predominant symptoms of positive COVID-19 cases. Why, exactly, isn’t known like everything else with COVID-19, it’s new. “We just have the current data to go on,” Dr. Sindwani says, “and we know it’s happened before from viral infections.”

He says that there are a range of data points available but about 85% of COVID-19 patients experience some sort of subjective disturbance in their sense of smell. “It’s estimated about 25% of COVID-19 patients lose their sense of smell for more than 60 days even,” he adds.

But, for long-term smell loss, that number is actually much smaller. “One study used objective smell testing and found that only 15% of COVID-19 patients experience a loss of smell for more than 60 days and less than 5% experienced it for longer than six months. That’s is really comforting news,” Dr. Sindwani notes.

One more potential wrinkle that deserves more research, he says, is the previously mentioned study which also posited that COVID-19 patients who lose their sense of smell have milder cases than those that don’t. “It was based on retrospective data, but patients who maintained normal smell function were more likely to have a more severe course of the disease, including being more likely to be hospitalized and even intubated,” he says.

What should you do if you lose your sense of smell?

If your loss of smell isn’t attached to an obvious illness — a cold, sinus congestion, or even COVID-19 – then you should definitely check with your health care provider, Dr. Sindwani notes.

This situation, like so many others, is further complicated by the COVID-19 pandemic, though. “If you have other COVID-19 symptoms, you should follow COVID-19 guidelines and get tested.”

But, he adds, if it’s the only symptom you have, make that appointment and be sure to make follow-ups to track the progress. “If it’s COVID-19-related or related to another viral infection, it generally resolves itself within a few weeks. It’s after it’s been going on for longer than that we get more concerned,” he says.

Can it be treated?

If you lose your sense of smell, chances are you’re going to want it back. And that leads to the question of treatment. “We treat what we know at first,” says Dr. Sindwani. “If it’s a polyp or a tumor, those have their own specific treatments. The loss of smell is actually a symptom of the problem.”

Nasal polyps and chronic sinusitis (recurrent or persistent sinus infections) are the most common problems, he says, noting there are treatment options, including surgery, for those issues. Whether it’s medication or surgery, there are options.

With post-viral issues – as well as with other occurrences caused by aging, Parkinson’s, trauma and, occasionally, congenital cases – Dr. Sindwani says that steroids, either by mouth or nasal steroids, can also work.

“Data is lacking on this, but the thought is that these steroids can reduce inflammation in parts of the nasal cavity or in these smell receptors which are inflamed,” he says.

He also notes that, while there’s still plenty of research left to do on anosmia treatment, there’s been recent interest in how consuming omega-3 fatty acids and other supplements could help your sense of smell recover.

Olfactory training

But what if you could train yourself to smell again? That’s the thinking behind olfactory training. “The idea is that it’s an extremely safe, self-driven treatment option with no side effects that’s been helpful, including in post-viral cases of smell loss,” Dr. Sindwani says.

“It utilizes what’s called the odor prism,” he continues. “It uses primary odors to retrain the nose, relying on memory and experience, to train those nerves to come back to life.”

Just as there are primary colors (red, blue and yellow), there are thought to be primary smells and each has a corresponding example that is typically used to represent it: flowery (rose), fruity (lemon), aromatic (cloves or lavender) and resinous (eucalyptus).

“With these four primary smells, we ask the patient to take each smell, usually in the form of an oil or scent stick, put it under their nose and deeply inhale that scent for 15-to-20 seconds,” Dr. Sindwani explains. “And while you’re inhaling, you intentionally try to think about and remember what roses smell like and even look like. You want to mentally immerse yourself in the thought, picture the roses and what they would smell like.”

The idea, he says, is that you’re combining that visual imagery with the stimulation of an isolated scent to retrain your nose on how to smell.

After going through the process with that flowery scent, you repeat the same steps with the other three scents. “Again, you’re trying to conjure up what that object looked like and smelled like to retrain those smell receptors back into working,” he adds.

The exercise is repeated two-to-three times a day for a while and, he says, it’s possible to get a sustained improvement in your sense of smell at three months, six months and even up to a year. In some situations, steroid sprays might be used, too, to cause an even better improvement.

Easy Beef Heart Steak

Not many people like heart meat anymore, and it is a pity because like the old Chinese saying goes: “Eat the organ you want to heal”. Well our modern hearts need much healing, especially in a strictly physiological sense.

Beef heart contains all essential amino acids, zinc, selenium and phosphorus.

It has more than double the elastin and collagen than other cuts of meat and a highly concentrated source of coenzyme Q10, also known as CoQ10. suggests choosing grass-fed beef rather than grain-fed beef because it may have higher levels of omega-3 fatty acids.

Heart meat is not difficult to find, but I would not recommend getting it from the regular supermarket, as it will come from stressed animals, laden with hormones and antibiotics. Make sure your heart comes from Organic, Free Range, Grass fed and finished animals.

For this beef heart steak you can use beef, lamb, even pork heart.

How to make it taste good!

Beef heart has a stronger flavor than regular muscle meat, but it is also a muscle, like a regular steak cut, and just like any steak that is cooked right, it can be tender and juicy.

Heart is covered by a layer of fat. even if you will not est this fat, it is good to leave it attached for the cooking process, so the meat will not get too dry.

If you have a whole beef heart, you can start slicing it whole from the tip up. You will get nice roundish slices that work good as a steak.

When you get to the top part you will find hard veins and tissues, so at that point, you can remove the hard pieces by cutting around them.

The best way to eliminate the strong blood flavor is to marinate the heart meat with a 1/4 cup of apple cider vinegar or just plain milk. Leave in the marinate for 24 hours and it will lose the strong bloody scent.

There is 2 main ways to cook heart meat: Slow long braising and quick searing.

The Moroccan Heart Stew is a delicious recipe for the slow cooking technique. The meat will be so tender you won’t believe it!

This recipe is a quick 10 minute pan sear, great with a salad for a fast lunch.

PS do not buy pre-seasoned cast iron pans as they are seasoned with very poor quality oils.

3. You always use black pepper.

Black pepper is great for a lot of reasons. "Beyond its heat and sharp bite, [it] enhances our ability to taste food, stimulating salivary glands so we experience flavors more fully," says Zuccarella. But, he adds, you don't need to use it in everything the way you do with salt. It can definitely enhance the flavor of whatever you're cooking, but it won't make or break a dish the way salt can. Basically, use it when you want to, but don't count on it to make your food delicious all on its own.

Yes, protein is good for you, and that's why we rave about it all the time. But eating too much of it can cause your breath to smell baaaad. "When you don't eat enough carbs, the body burns fat and protein for fuel. It does so by a process called ketosis. Unfortunately, ketones have an awful smell that cannot be masked by brushing or flossing," says Isabel Smith, RD. Cutting back on your daily dose of protein and upping your carbs can remedy the issue, as can doubling your water intake.

Our Best Healthy Breakfast Recipes

Start your day right with a wholesome and filling breakfast. Whether you prefer something sweet or savory, these healthy recipes make it easy to rise and shine.

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These twice-baked breakfast potatoes contain all the elements of a brunch feast--eggs, sausage, spuds--contained in one tidy package.

Heart-Shaped Whole-Wheat Pancakes

Make a delicious breakfast that really shows your family members you love them. These heart-shaped pancakes come on a warm bed of strawberry sauce that's easy to make and incredibly healthy.

Skillet Eggs with Squash

Chia Seed Pudding

Giada's bulks up Greek yogurt with chia seeds for a little bit of crunch and maple syrup for a little bit of sweet &mdash it's the perfect healthy make-ahead breakfast.

Gluten-Free Raisin Bread French Toast Casserole

This decadent-yet-healthy make-ahead baked French toast is topped with fresh berries — and is also gluten-free.

Espresso Banana-Acai Bowls

Get in on the delicious smoothie bowl trend with these flavor-packed acai bowls made with fruit, cacao powder and espresso. (And layered with oodles of yummy toppings!)

Cinnamon-Oatmeal Pancakes

Souffle Pancake with Apple Pear Compote

Potato and Zucchini Frittata

Baked Eggs with Salsa Verde

Whole-Wheat Apple Pancakes

Broccoli and Cheese Frittata with Tomato Toast

No-Cook Blueberry-Almond Oatmeal

Tropical Oatmeal Smoothie

Spinach, Tomato and Feta Oatmeal

Blood Orange Whole-Wheat Ricotta Pancakes

Ricotta pancakes are deliciously fluffy, rich and indulgent-tasting. The blood orange adds a hint of refreshing, sweet-and-tart citrus, and of course a beautiful color.

Whole-Grain Caramel Apple Oven Pancake

This high-fiber, low-fat breakfast dish is a crowd pleaser. It's sweet and tender and quicker to make than individual pancakes. We love it with just a dusting of confectioners' sugar, or try it with a drizzle of maple syrup.

Paleo Prosciutto Egg Cups

Give bacon and eggs a simple, sophisticated twist by trying prosciutto instead. We like to bake everything together in a muffin tin for a perfectly portioned, portable breakfast.

Ham, Egg and Cheese Oatmeal

Waffled Blueberry French Toast with a Carrot-Ginger Smoothie

Sweet Potato Chicken Breakfast Hash

Don&rsquot have a lot of time in the morning? You can still have a wholesome breakfast to start your day. With a little prep the night before, pretty much all you have to do in the morning is crack an egg and microwave!

Zucchini "Hash Browns"

Low-Fat Raspberry-Corn Muffins

Breakfast Casserole

Microwave Breakfast Cake for One

We love the idea of cake for breakfast. The fact that it&rsquos healthy and can be made in the microwave? Even better!

Berry-Oatmeal Bake

Hash Browns, Made Over

"Hot Chocolate" Banana-Nut Oatmeal

Greek Yogurt Pancakes

Banana and Walnut Smoothie

Giada whips up a dairy-free smoothie that has great nutty flavor, thanks to the walnuts and almond milk. For sweetness, use dried dates &mdash just a few will go a long way.

Banana Waffles

Who needs sugar when you have ripe bananas to sweeten these moist and fluffy gluten-free waffles?

Cheesy Scrambled Egg Fajitas

Make mornings fun with this Tex-Mex-inspired breakfast. It features filling veggies, avocado and eggs &mdash and has plenty of flavor thanks to cilantro, lime and jalapeno.

Savory Curry Granola with Coconut Oil, Nuts and Seeds

Chef and trainer Eddie Jackson puts a savory spin on granola with Madras curry powder, almonds and 5 kinds of crunchy seeds: pumpkin, sunflower, flax, sesame and chia.

Healthy Cherry Almond Oatmeal Smoothie

A healthy summer breakfast on the go, this sweet and tart smoothie keeps you full longer thanks to extra fiber from the oats.

Chile Cheese Casserole

Chia Seed Pancakes

Start your day with an extra boost of fiber and protein &ndash and love it. These sweet, banana-and-oat pancakes are studded with wholesome chia seeds for extra nutrition.

Whole-Grain Waffles

Sweet Potato Asparagus Hash with Fried Eggs

Trisha's quick and easy hash is packed with sweet potatoes, asparagus, spices and herbs, and is perfect for weekends.

Hash Brown Casserole

Green Apple Sourdough Pancakes

Cinnamon Bread Twists

Cheddar, Ham and Egg Casserole

We cut the fat in this comforting casserole by using a mix of eggs and egg whites, as well as by using reduced-fat milk instead of half-and-half or cream.

Breakfast Parfaits with Fig Compote

Thanks to layers of Greek yogurt and fruit, Valerie&rsquos breakfast parfaits nail the fruity-tart combo. Pro Tip: Prepare the fig compote and trail mix over the weekend. On busy weekdays, all you need to do is assemble and eat.

Paleo Steak and Egg Salad

This protein-packed steak and egg salad is paleo-friendly and the perfect way to start your day. Red onion is soaked in cold water to take the edge off &mdash an easy trick you can use over and over again.

Skillet Spring Greens Asparagus Frittata

Make the most of spring produce with this pretty frittata. If you've got eggs, a nub of cheese and some greens on hand, you've got what you need to make this quick-cooking breakfast or brunch dish.

Healthy Breakfast Muffins

Ree packs these muffins with good-for-you ingredients like flax, whole wheat flour, applesauce and walnut for a grab-and-go breakfast that's as healthy as it is delicious.

Healthy Breakfast Smoothie

Breakfast smoothies are a great way to get a nutrient-rich start to the day. In less than five minutes, you can transform whole grains, fruits and vegetables into a delicious and filling breakfast that's packed with vitamins and fiber. Using frozen fruit rather than adding ice results in a thick and creamy consistency.

How To Make Your House Smell Amazing During The Holidays.

Growing up, my mom had this little crockpot that she filled with potpourri and liquid or spices. NOTHING filled the house with scent quite like that did.

This is my spur-of-the-moment version. And you can totally use a crockpot!

There are zero rules here: use whatever you’d like. You just add it all to big pot of water and simmer it on low heat. It works for sure – a few years ago I walked into a house and was hit in the face with the most holiday-like scent ever. Turns out it was just a big pot of simmering spices on the stove. Craze.

I used what I had on hand, which included orange peels, dried orange peel, an apple, cloves, cinnamon sticks, cardamom pods, fresh ginger and star anise. I was super tempted to use a vanilla bean but they are such precious commodities around here that I couldn’t bear it. Possibly at Christmas time!

I really love exclamation points today, by the way.

so.freaking.simple. And natural too.

I love using it in the crockpot since I have a gas range. It’s just easier and then I don’t have to think about it for a few hours. If you give it a shot, let me know! Fake foodie candles for the win.