This past weekend, I went to one of my very favorite places...the local farmer's market. The ladies that own the farm and market are always happy to see me and we enjoy discussing what's been new in the kitchen, how my herbal garden is faring and what the local news is. This week, I picked up the most wonderful kale. (Wipe that look off your face; it's good for you and tasty as can be!). For you readers who have no idea what to do with kale, here's the skinny on this fabulous, delicious and cheap to eat vegetable! Kale is full of vitamins, minerals and health-enhancing antioxidants. Kale will satisfy your hunger because it's filled with fiber, calcium (for better bones) and heart-healthy omega-3 fatty acids. Kale will assist your body’s natural detox system, and is considered one of the finest anit-cancer, anti-heart disease warrior foods. Kale costs approximately 60 cents a cup and is so simple to prepare. Remove the center ribs of its leaves, then slice it into thin ribbons. Sautee' with a bit of olive oil and garlic; eat it with your favorite pasta, meat or fish. Kale is a wonderful addition to any soup, stew or sauce. It makes a great substitute for brocoli-rabe.
Here's Your Healthy Tip of the Day: get out your sautee' pan, take that silly 6yr old look off your face and try some kale today....it's tasty, cheap and good for you! Tonight, I'm going to make lobster ravioli, sauteed in a sage butter sauce (only use 'real' butter! I use goat or buffalo butter) with a side of sauteed kale for a main course. A side salad to complement the meal and I'm set! If you barbeque, try some sauteed kale with your kebabs!!
Showing posts with label heart healthy for the family. Show all posts
Showing posts with label heart healthy for the family. Show all posts
Monday, August 8, 2011
Monday, February 7, 2011
Heart Healthy Tips for the Entire Family
EveryDay Health posted this really great piece on family heart healthy tips and I thought I'd share it with you today:
By Karen Asp
Medically reviewed by Rosalyn Carson-DeWitt, MD
"When it comes to boosting heart health, your diet plays a huge role. You are, after all, what you eat — which is why, when you consume a nutrient-deficient diet that's high in saturated fats, trans fats and sodium, you significantly increase your chances of developing high blood pressure, high cholesterol, and cardiovascular disease. You also risk gaining weight, which could further jeopardize heart function.
So how can you make your diet more heart-friendly and still please your family's taste buds? Fortunately, all you need to do is make a few simple tweaks.
Replace processed with fresh. First, eliminate — or, at the very least, limit — processed foods like chips, cookies, and crackers, which are often loaded with fats, sodium, and other unhealthy ingredients. Stock your kitchen with whole grains, fruits, and vegetables instead. "Unlike processed foods, these whole foods provide an abundance of disease-fighting properties that reduce heart disease risk," says Sari Greaves, RD, CDN, New York City–based spokesperson for the American Dietetic Association and dietitian at Step Ahead Weight Loss Center in Bedminster, N.J.
The bonus? Whole foods are usually low in calories but high in fiber, so they'll fill you up on fewer calories — which could help you maintain or lose weight. One caveat: When buying whole-grain foods like cereals or breads, make sure the label says "whole" and each serving contains at least three grams of fiber.
Bulk up on lean protein. Protein is also an important part of any diet. "You get valuable nutrients from protein, and some sources like fish may even protect against heart disease," Greaves says, adding that protein can also help you feel more satisfied, reducing your urge to nibble later. Healthy protein sources include lean cuts of meat; such as skinless chicken breasts; fish, especially fatty fish like salmon, tuna, and herring; low-fat dairy products; eggs; nuts; nut butters; beans; lentils; and tofu. Caution: Protein sources can be high in calories, so don't go overboard. "Think of protein as an accompaniment to a meal," Greaves says.
For optimal heart benefits, eat six to eight ounces of fish per week. Greaves even recommends going meatless two days a week.
Watch those fats. Why worry about saturated fats? Plain and simple, they're bad for your heart. "They can raise your cholesterol, which increases your risk for heart disease and stroke," Greaves says. You'll find saturated fats mainly in animal products, so veer toward lean cuts of red meat (look for words like round, loin, sirloin, or 90 percent lean), low-fat cheeses, and low-fat or skim milk.
Trans fats are also dangerous to your heart, as they raise harmful LDL cholesterol levels, lower good HDL cholesterol levels, and increase your risk of heart disease. They're usually found in fried foods; processed baked goods like cookies, pie crusts, and pastries; and stick margarines and shortenings. You can spot them by looking for the words "partially hydrogenated oil" on the ingredient list.
Your body, though, does need fat, so focus on monounsaturated and polyunsaturated fats, both of which can boost heart health. Look for them in peanut butter; fatty fish; vegetable oils like olive, canola, and peanut; avocados; nuts; and seeds.
Practice portion control. Watch those portions, or you could risk gaining weight. One portion of meat, for instance, is three ounces, or about the size of a deck of cards; a serving of nuts is an ounce, or about a handful.
To make it easier to eat less, use smaller bowls and plates. Then split your plate into four quadrants, Greaves says. Fill half your plate with veggies. Divide the other half between protein and starches like brown rice or whole-wheat pasta.
Adopt heart-smart cooking techniques. Finally, know that how you prepare meals can affect how heart-friendly they are. Baking, broiling, and roasting are the healthiest options, while frying, especially in butter, is one of the least heart-friendly cooking methods. And rather than seasoning your meals with salt, try replacing it with herbs and spices like oregano, curry powder, and thyme.
It may take a little effort to make these switches, but the long-term payoff — your family's health — will be well worth it!"
Here's Your Healthy Tip of the Day: Heart health does not discriminate age, so treat your kids right...get heart healthy for the family today. This is February and it's the month to become 'heart aware'. Stay tuned for more heart healthy info!!
By Karen Asp
Medically reviewed by Rosalyn Carson-DeWitt, MD
"When it comes to boosting heart health, your diet plays a huge role. You are, after all, what you eat — which is why, when you consume a nutrient-deficient diet that's high in saturated fats, trans fats and sodium, you significantly increase your chances of developing high blood pressure, high cholesterol, and cardiovascular disease. You also risk gaining weight, which could further jeopardize heart function.
So how can you make your diet more heart-friendly and still please your family's taste buds? Fortunately, all you need to do is make a few simple tweaks.
Replace processed with fresh. First, eliminate — or, at the very least, limit — processed foods like chips, cookies, and crackers, which are often loaded with fats, sodium, and other unhealthy ingredients. Stock your kitchen with whole grains, fruits, and vegetables instead. "Unlike processed foods, these whole foods provide an abundance of disease-fighting properties that reduce heart disease risk," says Sari Greaves, RD, CDN, New York City–based spokesperson for the American Dietetic Association and dietitian at Step Ahead Weight Loss Center in Bedminster, N.J.
The bonus? Whole foods are usually low in calories but high in fiber, so they'll fill you up on fewer calories — which could help you maintain or lose weight. One caveat: When buying whole-grain foods like cereals or breads, make sure the label says "whole" and each serving contains at least three grams of fiber.
Bulk up on lean protein. Protein is also an important part of any diet. "You get valuable nutrients from protein, and some sources like fish may even protect against heart disease," Greaves says, adding that protein can also help you feel more satisfied, reducing your urge to nibble later. Healthy protein sources include lean cuts of meat; such as skinless chicken breasts; fish, especially fatty fish like salmon, tuna, and herring; low-fat dairy products; eggs; nuts; nut butters; beans; lentils; and tofu. Caution: Protein sources can be high in calories, so don't go overboard. "Think of protein as an accompaniment to a meal," Greaves says.
For optimal heart benefits, eat six to eight ounces of fish per week. Greaves even recommends going meatless two days a week.
Watch those fats. Why worry about saturated fats? Plain and simple, they're bad for your heart. "They can raise your cholesterol, which increases your risk for heart disease and stroke," Greaves says. You'll find saturated fats mainly in animal products, so veer toward lean cuts of red meat (look for words like round, loin, sirloin, or 90 percent lean), low-fat cheeses, and low-fat or skim milk.
Trans fats are also dangerous to your heart, as they raise harmful LDL cholesterol levels, lower good HDL cholesterol levels, and increase your risk of heart disease. They're usually found in fried foods; processed baked goods like cookies, pie crusts, and pastries; and stick margarines and shortenings. You can spot them by looking for the words "partially hydrogenated oil" on the ingredient list.
Your body, though, does need fat, so focus on monounsaturated and polyunsaturated fats, both of which can boost heart health. Look for them in peanut butter; fatty fish; vegetable oils like olive, canola, and peanut; avocados; nuts; and seeds.
Practice portion control. Watch those portions, or you could risk gaining weight. One portion of meat, for instance, is three ounces, or about the size of a deck of cards; a serving of nuts is an ounce, or about a handful.
To make it easier to eat less, use smaller bowls and plates. Then split your plate into four quadrants, Greaves says. Fill half your plate with veggies. Divide the other half between protein and starches like brown rice or whole-wheat pasta.
Adopt heart-smart cooking techniques. Finally, know that how you prepare meals can affect how heart-friendly they are. Baking, broiling, and roasting are the healthiest options, while frying, especially in butter, is one of the least heart-friendly cooking methods. And rather than seasoning your meals with salt, try replacing it with herbs and spices like oregano, curry powder, and thyme.
It may take a little effort to make these switches, but the long-term payoff — your family's health — will be well worth it!"
Here's Your Healthy Tip of the Day: Heart health does not discriminate age, so treat your kids right...get heart healthy for the family today. This is February and it's the month to become 'heart aware'. Stay tuned for more heart healthy info!!
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