Mar 11, 2013 | Diet and Nutrition, Health Tips, Heart Disease
Heart-Healthy Food: Burdock
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.
Recipe: Sautéed Carrot Strengthener
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.
Ingredients
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
Directions
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.
Heart-Healthy Food: Salmon
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.
Recipe: Citrus Salmon in Parchment
Ingredients
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.
Directions
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.
For More Heart-Healthy Recipes:
Check out www.heart.org, as well as The Self-Healing Cookbook, by Kristina Turner.
Mar 5, 2013 | Cancer, Diet and Nutrition, Health Tips
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…)
Mar 4, 2013 | Diet and Nutrition, Exercise, Health Tips
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:
1. Spring into action
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.
2. Test your green thumb
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.
3. Learn to cook
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!
4. Try a new vegetable (again)
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.
5. Build a support system
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.
Updated on Jun 30, 2022 | Cardiology, Diet and Nutrition, Exercise, Health Tips, Heart Disease
This guest post was written by Simone Walters, MS, RD.
February is American Heart Month, and this year marks the 10th anniversary of the American Heart Association’s Go Red for Women campaign, celebrated on February 1! So, why does heart disease need a whole month to itself? For starters, it is the number-one cause of death among men and women in the United States, affecting some 81 million people. Everyone should care about heart disease, because if you do not have it, someone you know probably does. (more…)
Updated on Jun 30, 2022 | Cardiology, Diabetes, Diet and Nutrition, News, Popular
Guest post by Simone Walters, MS, RD
Whether in the form of a hot beverage to keep the winter chill at bay or as delicious candies received as gifts for Valentine’s Day, it would seem that chocolate holds a special place in everyone’s heart this time of year—perhaps year-round if you fashion yourself a chocoholic! There have also been several reports in recent years regarding the health benefits of chocolate, music to the ears of chocolate lovers everywhere. In spite of these health benefits, it is still quite a stretch to say that chocolate is good for you. (more…)
Updated on Jun 30, 2022 | Diet and Nutrition, OB/GYN, Women's Health
Despite what your mother or grandmother may have told you, pregnancy is no excuse to eat whatever and however much you want. The theory of eating for two is no longer acceptable in today’s society of overweight and obesity. Too much weight gain during pregnancy can be detrimental to you and to your baby.
One Size Does Not Fit All
The Institute of Medicine’s guidelines for weight gain during pregnancy are based on pre-pregnancy body-mass-index (BMI). Therefore, if you are overweight or obese before becoming pregnant, it is recommended that you gain less weight during your pregnancy. On the other hand, if you are underweight before becoming pregnant, it is recommended that you gain more weight. A weight gain of 25 to 35 pounds does not fit all.
With the exception of women carrying multiples, minimal to no weight gain is recommended during the first trimester. On average, only 300 to 500 additional calories are needed during the second and third trimesters to support adequate weight gain. That is just a couple of snacks above a healthful intake, or an after-dinner dessert.
Snacks Allowed!
Snacks are necessary. Just as they are important for metabolism and weight control when not pregnant, healthy snacks help curb cravings throughout the day, and thereby control weight gain during pregnancy. Snacks are especially important for controlling blood sugar in women who are diabetic.
Cereal and Eggs Provide Important Nutrients
Eat your breakfast! Not only is breakfast the most important meal of the day to kick-start your metabolism, it also is a great opportunity to include folic acid (vitamin B9) in your diet. Folic acid is essential in nervous system development and the prevention of neural tube defects, and is best absorbed through fortified foods and supplements. Thus, a bowl of cereal is a great way to add this B vitamin to your diet.
Think twice before ordering egg whites. Choline, though often forgotten in comparison to folic acid, is also essential in nervous system development and such functions as memory and muscle control. The best source of choline for the fewest calories is a full egg.
Include Healthful Fats
Include healthful fats in your diet. DHA, an omega-3 fatty acid, is found in fish and shellfish in a ready-to-use form. It is essential for your baby’s brain development during pregnancy, nursing and the first few years of life. Many women do not even consume a quarter of their recommended DHA requirements.
Healthy Choices Are Key
Remember, the choices you make before and during pregnancy can affect you and your baby later in life. Making changes in your diet and eating behaviors now will help you prepare for pregnancy. For instance, be mindful of folic acid, choline and DHA, as these nutrients are important during the very early stages of pregnancy, even before many women learn they are pregnant. And, if you are not already at a healthy weight prior to pregnancy, get there! Include in moderation whole grains, low-fat dairy products, lean meats, fruits and vegetables for a healthy baby and a healthy you.
