As a cardiologist specializing in prevention of heart attack and stroke, you can imagine I try to practice what I preach. Some of this is easy and comes naturally to me. I was always athletic and competed in track and field while in college, which is one of the things that drew me to the study of medicine. But, like most people, I still have to work at maintaining certain healthy lifestyle choices. (more…)
A love of chemistry and physics led Dr. Jacqueline Tamis-Holland to cardiology — and a love of patient care has kept her there. Leading by example is very important to Dr. Tamis-Holland, who is Site Director of the Cardiac Catheterization Lab at Mount Sinai Roosevelt Hospital and Director of Women’s Heart NY.
“Many of the risk factors for heart disease can be controlled or even avoided,” says Tamis-Holland. “So there are actually a lot of steps people can take for a healthier heart.” (more…)
Burdock is a long, brown-skinned root with savory flavor. A winter vegetable, it is good for your heart, rich in minerals and known in many herbal traditions for its blood cleansing ability. Eating it often is also said to increase vitality. Find it in Oriental markets, or grow your own! Remember: whenever possible, eat local, seasonal and organic.
This traditional Japanese side dish (called “Kinpira”) can warm you to the toes in cold weather, build your stamina by improving blood quality, and increase your mental clarity.
1 carrot, julienned
1 c burdock, julienned
¼ tsp sesame oil
1 c water (amount used during cooking will vary)
1 Tbsp tamari (soy sauce)
1 Tbsp sesame seeds
1. Slice carrots and burdock in long, thin, diagonal slices, cutting each slice into matchsticks (julienned).
2. Sauté burdock lightly in a sesame-oiled skillet, stirring over medium heat.
3. Add carrot, and fill skillet with 1/2 inch of water. Boil, then cover and simmer 20 minutes.
4. Check it and add water if needed, but let the liquid get absorbed at the end for the best flavor.
5. Sprinkle lightly with tamari (soy sauce) and sesame seeds, and stir. Serve small portions.
No common fish delivers more of the omega-3 fatty acids that help keep arteries clear and hearts strong than salmon. Omega-3 is composed of unsaturated fatty acids that are thought to reduce inflammation throughout the body, a condition that can damage your blood vessels and lead to heart disease. The past decade has shown that these fatty acids also may strengthen the immune system and eyesight, and even improve mental health.
Whether grilled, seared, broiled or made into burgers or cakes—you can’t go wrong with salmon. Just make sure it is wild-caught, either frozen or fresh.
4 (4-ounce) wild salmon fillets
3 tsps olive oil
4 (12-inch) squares of parchment paper
1 blood orange, sliced into rounds
1 lemon, sliced into rounds
1 lime, sliced into rounds
1 bunch fresh dill weed
1/2 tsp lemon pepper
Feel free to add a veggie of choice in the parchment paper; it will steam up and cook along with the salmon.
1. Preheat oven to 450 degrees F (220 degrees C).
2. Brush each piece of salmon on both sides with a light coating of olive oil.
3. Fold each sheet of parchment in half and use scissors to round out the corners so that it is almost a circle. Open the sheets back up.
4. Place the salmon fillets skin side down onto the center of each piece of parchment. Sprinkle with lemon pepper, then place a sprig of dill onto each fillet. Cover with one slice of orange, one slice of lemon and one slice of lime per serving. You may add more to taste. Lay another sprig or two of dill over the citrus slices.
5. Fold each piece of parchment up and over the fillets. Holding both edges of the parchment together, roll the edge down making several folds as you go until the fish fillets are tightly sealed in their packets. Place packets on a baking sheet.
6. Bake for 12 to 15 minutes, or until fish is able to be flaked with a fork. You may need to open one of the packets to check. To serve, place packets onto serving plates and use scissors to cut an X in the center, being careful not to cut the food.
Check out www.heart.org, as well as The Self-Healing Cookbook, by Kristina Turner.
Winter in New York City often means unpleasant weather, like snow and freezing rain—common culprits of slippery sidewalks, streets and stairs. Snow also can block visibility of curbs, curb cuts, sidewalk cracks and other elements that may affect how you walk about.
Falling on an outstretched hand is the most common way people fracture their wrists. During poor weather, one of the best things you can do to prevent a wrist fracture is to follow the fall prevention tips below:
• In anticipation of poor weather, stock up on household staples ahead of time.
• If poor weather has already begun, order food and household items to be delivered to you.
• Travel outside during daytime hours. More light means increased visibility and increased pedestrian presence.
• Wear sensible footwear. Don appropriate shoes, such as boots, with good support and tread. Avoid heels and open-toed shoes.
• Use handrails and ramps whenever possible. This is especially important for people who have difficulty navigating stairs during the best of weather.
• Take well-travelled streets. Walking on heavily travelled streets is safer, because traffic will have decreased snow accumulation, and if you do fall, an increased pedestrian presence means there will be other people around to assist you and call for help.
Some people simply cannot be convinced to eat broccoli despite all its nutritional value. Fortunately, there are other cruciferous vegetables that, like broccoli, are packed with beneficial nutrients that research tells us may have the ability to fight cancer, decrease cognitive decline associated with aging and reduce inflammation in the body.
Part of the cabbage family, cruciferous vegetables include Brussels sprouts, broccoli, cauliflower, kale, cabbage, Swiss chard and collard greens, among others. Including these nutrient-packed veggies in your diet is easy, especially since they are widely available in grocery stores and green markets. Here are just a few ideas for you to try: (more…)
St. Patrick’s Day, Easter and Passover may be more familiar March celebrations, but this month also marks National Nutrition Month, an education and information campaign started by the Academy of Nutrition and Dietetics 40 years ago. During March, the Academy shares its philosophy with the nation, encouraging everyone to “Eat Right, Your Way, Every Day.”
As dietitians, our role is to help raise awareness about the importance of good nutrition in promoting overall health and preventing disease. National Nutrition Month isn’t about finding a diet and sticking with it—it’s about learning how to make better food choices and small changes in your day-to-day life that have big consequences on your overall health. Learning how to eat healthier and getting more physically active help you take control of your life.
We are here to answer your questions and motivate you to make a change! Need some pointers? Here are 5 ways you can start:
In March we also get to say goodbye to winter and hello to sunshine and warmer weather. Get out there and explore your neighborhood, whether you’re walking, running or biking.
You don’t need to have an acre of land to start your very own garden. Any window or balcony will allow enough light for some life to grow. Such herbs as basil, parsley and cilantro are easy to care for, and cherry tomatoes or peppers grow great in New York. Check your nearby home and garden store for seeds or baby plants.
Sometimes cookbooks are just not helpful enough when you need to visualize a recipe. I recommend taking a cooking class at a local restaurant or community center. For the tech-savvy, online cooking demonstration videos are usually helpful (hint, try YouTube). Never be shy to ask a friend or family member for help either—they can come over for dinner and help you prepare a meal!
Adding variety to our life is key to eating healthier. For instance, you may have thought you disliked Brussels sprouts your whole life, but give them a try again—you just might be surprised. Try preparing the vegetable in different ways until you find a dish you find appealing.
Although eating healthy is about becoming a better you, having a buddy to provide words of encouragement can be the best change. Ask your family to be involved or call a friend to set up a weekly date. You aren’t alone!
For more information about National Nutrition Month, please visit the campaign’s website.