Love Yourself

I tend to associate love with hearts, and when I'm having fun in the kitchen, that means doing things like cutting cherry tomatoes into hearts to fit with the theme of Heart Month. Since February (Heart Month) is almost over, I was asked to come on CTV Morning Live Saskatoon for two segments on heart healthy eating. I think it's a great lead in to our Nutrition Month (March) theme of Simply Cook and Enjoy that encourages people to cook more at home.

In case you missed it this morning, I wanted to share a summary so you can treat your heart well (and love yourself in the process).

Jeremy Dodge and I discussed the importance of diet and food choices when it comes to heart health. Yes, you may be at an increased risk of heart disease based on your age, gender, and genetics, but there are also many controllable/modifiable risk factors including what you eat, your activity level, if you smoke, your stress level, your alcohol intake, and your weight. A heart healthy diet (or lifestyle or eating pattern) may be focused on reducing cholesterol, reducing blood pressure, reducing triglycerides, weight loss, or disease prevention. Heart disease is a leading cause of death in both men and women, but you can reduce your risk with lifestyle changes. I say this knowing that it may seem easy to take medication and hard to change your eating habits, but I for one prefer to focus on the food and activity to reduce my risk.

My props on the set of CTV Morning Live Saskatoon

Many different ways of eating (vegetarian, vegan, Mediterranean, DASH, and Paleo for example) have been shown to reduce heart disease risk. The similarity between these lifestyles is a focus on whole foods and lots of vegetables, fruit, nuts, seeds, and plant based fats (like avocado and olive oil). Depending on the variation a person chooses to follow, they may include whole grains and/or fish as well. This means that they're including naturally occurring sugars, omega-3s, fibre, and a variety of minerals, vitamins, antioxidants, and phytochemicals.

In the past, most people have associated a heart healthy diet with a low fat diet. Unfortunately this led many to over-consume refined and added sugars/carbohydrates which didn't have the effect(s) they were looking for. Twizzlers are low fat, does that mean that they're healthy? We have to remember to consider the source of fat/sugar, read labels and ingredient lists, and eat fresh, whole foods. Even if you aren't concerned about your heart health, a plan/lifestyle focused on vegetables, fruit, and fewer processed foods will be beneficial for your overall wellness.

Salt also comes to mind for many people when they hear about high blood pressure. Reducing the salt in your plan doesn't mean that your food will be tasteless, it means that you get to experiment with herbs, spices, citrus, garlic, onions, ginger, etc. in the kitchen. Not only do these add flavour, but they also have positive benefits which may help reduce blood pressure and cholesterol while providing antioxidants to reduce cellular damage (which can lead to plaque formation and reduced blood flow). If you follow the idea above and eat more whole/fresh foods you're also going to be reducing your salt intake. If you're cooking more at home, using healthy cooking methods (baking, poaching, broiling, steaming, roasting), and asking questions when you eat out, you're also more likely to reduce your salt intake and thus reduce your risk.

Remember that no one food is the cause or cure (correlation doesn't mean causation), and thus you should look at the big picture and use the above recommendations as part of a healthy lifestyle that includes a variety of foods.

I also wanted to note that the Nutrigenomix test that I offer has a few nutrients that are related to cardiovascular disease risk. You'll be able to know if you have a typical or elevated risk after your saliva sample is evaluated - contact me for more information.


Happy Day, Healthy Heart,
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Avocado-Eating Tips

The follow-up post from yesterday (as promised).  

This article is a guest post written by Long Island Heart Associates, a top-ranked New York Cardiologist.

Eating a whole avocado, or just half of one, several times a week is highly recommended. A typical avocado is about 250 calories, so if you are trying to lose weight, you might want to eat them in moderation.

In North America, two types of avocados are the most common: the Hass avocado, which hails from California, and the West Indian avocado pear from Florida. The easiest way to prepare them is to cut them in half, pull out the pit then scoop out the flesh with a teaspoon. Trying to peel first will take longer, and the result will be less satisfying.

If the thought of eating a plain avocado doesn’t appeal – and why should it? - there are many simple recipes that make getting your daily dose enjoyable. Ripen these delicate fruits in a paper bag along with another piece of fruit (an apple, tomato or banana works best), or you may be waiting quite a long time. But be careful: if you wait too long, your avocado will turn black inside.

Quick and easy ways to eat an avocado include:

• Beautiful breakfast toast. Peel avocado, mash with a fork and add salt and pepper. Spread thickly on toast buttered with margarine or low-fat spread.

• Avocado bruschetta. Warm up pieces of lightly buttered French bread in the oven, then add chopped chunks of tomato and avocado on top. Add a bit of olive oil, salt, pepper and fresh herbs, then pop
back in the oven until warmed.

• Slice avocados over a green salad – preferably right before eating to avoid the pieces of this versatile fruit from turning brown and unpleasant. Mix with a light dressing.

• Prepare the Mexican dip guacamole when guests come over. Impress them by mixing a ripe avocado pear with a dash of lemon or lime juice, a ripe tomato, cilantro to taste (chopped) and sliced red onion. Add salt and pepper and enjoy. Fresh chili or hot sauce is optional – spice to taste.

• Add avocado slices to a simple Mexican fajita, or a turkey or chicken sandwich. Alternatively, fill wholewheat pita bread with loads of fresh veg, then top with ripe avocado and a light dressing on top.

Amazing Avocado Pizza

Impress your friends with this variation on a simple Italian theme…

Ingredients

·  Store-bought pre-made pizza base

·  Shredded Mozzarella cheese, to taste

·  Tomato sauce or paste

·  I small onion, preferably red

·  ½ cup black or green olives, if desired

·  ½ cup cherry tomatoes, cut in half

·  ½ cup mushrooms, if desired

·  1 sliced bell pepper, any color

·  Fresh basil leaves

·  1 clove chopped garlic

Instructions

1.      Cover base with tomato sauce and sprinkle onion and garlic on top.

2.     Place olives, tomatoes, pepper and mushrooms on top

3.     Sprinkle shredded Mozzarella on top, then bake in oven at 350 degrees for 15 minutes, or until golden

4.     Take out of oven and immediately place cubed avocado on top, along with basil leaves.

5.     Serve with a fresh green salad and enjoy! Glass of wine/garlic bread optional.

NOTE: For a heavier meal, add slices of cooked chicken on top five minutes before you take pizza out of oven.

Sources:

http://www.avocado.org/

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1844/2

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/acacados-and-monounsaturated-fat.html

Curious About Cashews?

I had plans to write about cashews today since I am still trying to keep up with nuts.  Coincidentally, the great RDs over at HealthCastle were thinking along the same lines.  They have chosen cashews as their food of the month.  I won't change my topic, so you just get the added benefit of their information.

Cashews are kidney shaped seeds from cashew apples which are a delicacy in Brazil.  They have a lower fat content that most other nuts and 75% of their unsaturated fat comes from oleic acid which promotes cardiovascular health.  Cashews have a high concentration of copper which helps in the formation of red blood cells, is involved in enzyme systems, and acts as an antioxidant.  They are also rich in magnesium which works with calcium to keep your bones strong and healthy.  Cashews do contain oxalates, therefore they should be avoided by those with kidney or gallbladder problems.

To be consistent with the information you have received on walnuts and almonds, I want to give you nutritional information based on Canada's Food Guide servings: 1 serving (1/4 cup or 60 mL) = 182 Calories, 6 g protein, 14 g fat (of which 11 g is unsaturated), and 1 g of fibre.

Storage:
Cashews are more stable due to their oleic acid content, but should still be stored in a tightly sealed container in the refrigerator (for up to 6 months), or in the freezer (for about 1 year). Cashew butter should always be refrigerated once it is opened.  

Recipe: 
Continuing with the heart healthy theme, this recipe comes from Nadine Day, a Registered Dietitian with The Heart and Stroke Foundation.


Broccoli Cashew Stir-fry
Makes 4 servings
A great side dish, no need for takeout.
Ingredients

• 1 tsp (5 mL) sesame oil (or canola oil)
• 3 green onions, sliced - separate the white parts from the green parts
• 4 cups (1 L) broccoli, chopped
• 2 cups (500 mL) mushrooms, chopped
• 1 cup (250 mL) snowpeas
• 2 cups (500 mL) bok choy, chopped
• ½ cup (125 mL) cashews, chopped

Sauce

• ¼ cup (50 mL) water
• 1 tbsp (15 mL) sodium reduced soy sauce
• 1 tsp (5 mL) freshly grated ginger root
• 1 tsp (5 mL) honey
• 1 tbsp (15 mL) cornstarch
• 1 tsp (5 mL) pepper
• 2 cloves of garlic, finely chopped

Directions

1. In a small bowl, mix together all ingredients for the sauce. Set aside.
2. Heat a large fry pan or wok over medium-high heat. Add cashews and roast for 2 to 3 minutes. Stirring frequently. Careful not to burn them. Set aside with the green parts of the green onion.
3. In the same pan, add the sesame oil and heat over medium-high heat. Add the white parts of the green onion, broccoli and mushrooms. Sauté for about 5 minutes or until broccoli is starting to become tender. Add a few tablespoons (45-60 mL) of water, if needed, to stop browning or burning.
4. Add the snow peas and bok choy and sauté for 2 minutes.
5. Add the sauce and sauté for about 3 to 5 minutes or until the sauce thickens. Remove from heat and add in the cashews and green parts of the green onion.
6. Serve immediately with brown rice.

Nutritional information per serving (1 ½ cups / 375 mL):
199 Calories, 10 g protein, 10 g fat, 0 mg cholesterol, 23 g carbohydrate, 7g, 181 mg sodium

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com
 
Sources:
World's Healthiest Foods, Cashews
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan

All About Almonds

More on the topic of nuts...
Today we will focus on almonds.  Almonds are actually nutrient rich seeds of the fruit from almond trees.  Ounce for ounce, almonds are one of the most nutritionally dense nuts.

They are rich in vitamin E and manganese as well as being a good source of magnesium, copper, riboflavin, phosphorus, fibre, and protein.  Almonds also contain 20 flavonoids in their skin (so you should eat actual almonds to get the benefit) which work with vitamin C and E to create antioxidant action.

Some of the health benefits of almonds include the cholesterol lowering monounsaturated fats and antioxidant vitamin E which combine to help reduce heart disease risk.  Almonds can also help stabilize blood sugars which can be attributed to the fibre and protein content.  The slower metabolism of fat, protein, and fibre can provide a feeling of satiety and help you manage your weight when consuming nuts in small portions.

There are a variety of almond products available on the market.  Almond butter is readily available in most grocery stores as an alternative to peanut butter.  Almond milk is sometimes consumed in place of cow's milk or fortified soy milk - it can be much lower in protein and often doesn't have a comparable nutrient profile.  Make sure to read labels, and if you still choose almond milk, you will need to choose other foods to get all the nutrients you need.

Remember to practice portion control: 1 serving (1/4 cup or 60 mL) = 208 Calories, 8 g protein, 18 g fat (of which 16 g is unsaturated), and 4 g of fibre.

Storage:

• Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. They will keep for several months in the refrigerator or up to a year in the freezer. 
• Almonds still in the shell have the longest shelf life. 

Recipe:

I have had this dish or a variation of it at someone's house before and it was a nice combination of textures.  There are many variations on Green Bean Almondine out there too, this one comes from Cooking Nook.  

Green Bean Almondine

1/2 teaspoon salt
2 pounds fresh green beans, French cut
1/2 cup slivered almonds
3 tablespoons butter or margarine, melted
1 tablespoon lemon juice
1/2 teaspoon salt
lemon twist (optional)

Combine the water and 1/2 teaspoon salt. Bring to a boil. Add the beans and return the water to a boil. Cover, reduce the heat and simmer for about 10 minutes, or until they are almost tender. Drain.

Sauté the almonds in the butter at medium heat until golden. Reduce the heat to medium low, stir in the lemon juice and salt. Add the beans and cook for another minute or two, making sure the beans get covered in the buttery sauce.

Arrange the beans on a platter and serve garnished with a lemon twist or a few thin slices of lemon.

Makes 8 servings.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com
 
Sources:
Canadian Living, Everything you need to know about nuts, Danielle Ng-See-Quan
World's Healthiest Foods, Almonds
Almond Board of California, 2010