Month: July 2011

Guest Post: Janet Brill – What a Painter’s Palette of Vegetables Can Do for You

Color Code Your Vegetables

What a Painter’s Palette of Vegetables Can Do for You

by Janet Bond Brill, Ph.D., R.D., LDN

Fresh, colorful vegetables: dark green and leafy; red, ripe, and juicy; or bright orange and crunchy. This exquisite rainbow-colored cornucopia is truly the class of foods that keeps our arteries healthy and clean. Head for your green grocer and harness the phenomenal medicinal power of natural plant compounds. Buy them fresh, buy them often, and fill your body with a spectrum of healthy colors, nature’s medicine chest.

Studies show that heart disease death rate drops with each added vegetable serving!

That is why phytochemical-rich vegetables, such as spinach, are part of a plan I developed to reverse heart disease, and/or to build good heart health to hopefully avoid heart troubles. The other key food groups are olive oil, figs and other fruits, lentils and other legumes, salmon and other seafood, walnuts and flaxseeds, oatmeal and other whole grains, and red wine. Dark chocolate is a bonus food in this plan. Yeah!

I like to paint the colors of health by classifying and color-coding vegetables into six colors, divided depending on their individual high concentration of phytochemicals (plant warriors against free radical destruction).

 

Here are the 6 categories:

1. Dark leafy greens and cruciferous vegetables such as spinach & broccoli

2. Red/purple vegetables such as tomatoes, beets and eggplant

3. Yellow/orange vegetables such as carrots and pumpkin

4. Green herbs such as basil and rosemary

5. Allium vegetables such as garlic and shallots

6. Other vegetables such as artichokes and zucchini

Vegetables are chock full of myriad polyphenols (the major disease-battling phytochemical), so be sure to tap into the miraculous healing power of plants. Consuming greens and other colorful vegetables throughout the day will boost your heart disease defense system by:

•           Increasing your body’s antioxidant level

•           Fighting inflammation

•           And, helping to prevent and treat diabetes

One additional advantage of frequent consumption of vegetables is that they are the perfect diet food — loaded with nutrients but very low in calories. Hence, eating your daily vegetable prescription will also help you control your weight, and being overweight is another major risk factor that ups your odds of a heart attack.

Here are a few ideas for getting colorful vegetables into your daily eating plan:

• Routinely eat a dark green salad at lunch and dinner when eating in or out, and remember to dress simply with extra virgin olive oil and wine vinegar and/or fresh lemon juice.

• For quick and healthy, try purchasing prewashed, bagged, and pre-chopped vegetables, toss them on a sheet of tin foil, drizzle with extra virgin olive oil, and roast (425°F for at least 30 minutes). Keep in a container in the refrigerator for easy access.

• Purchase frozen vegetables (with a short ingredients list). Frozen vegetables, picked and frozen immediately after harvest, are a nutritionally sound choice. (In fact, frozen spinach has been shown to retain its carotenoid power longer than fresh because of the lower temperatures at which it is stored.)

• When time doesn’t allow for prepping fresh veggies, grab a bottle of jarred veggies, such as corn or roasted red peppers. Just watch out for added sodium, and if the veggies are packed in oil, check to ensure that it’s olive oil.

• If the weather’s nice, fire up the grill and roast vegetables coated in extra virgin olive oil.

• Infuse fresh herbs into your olive oil or mix into your salad dressing (olive oil vinaigrette) to add extra flavor and antioxidant power.

• You can always get an array of colorful vegetables at a salad bar (some supermarkets even have them). Avoid the mayonnaise or oil-added veggie selections. Pile on the plain colorful vegetables instead and dress with olive oil and a splash of balsamic vinegar.

• Remember, no lunch or dinner without that rainbow of vegetables!

You may be surprised at how some dishes truly come alive with the addition of this painter’s palette of health. A few of the recipes I include in Prevent a Second Heart Attack that feature greens and other vegetables are Chef Mario Spina’s Braised Broccoli Rabe, Chef Julie Korhumel’s Linguine with Fresh Garden Vegetables, Dr. Janet’s Spinach with Pine Nuts and Raisins and Dr. Janet’s Roasted Red Pepper Strips. All are sure to please the palate — and your heart health.

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Janet Brill, Ph.D., R.D., LDN, is a leading diet, nutrition, and fitness expert. She is the author of Prevent a Second Heart Attack and Cholesterol Down. Learn more at http://www.drjanet.com.

Dr. Janet’s Roasted Red Pepper Strips

Serves 4

A quick and easy method for roasting red peppers. These are delicious in Roasted Red Pepper Hummus, Tuna Romesco, and Whole-grain Pasta with Roasted Eggplant, Olives, and Tomatoes found in Prevent a Second Heart Attack.

4 large red peppers, seeded and cut into 1/2-inch thick strips

3 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Preheat oven to 375°F. Toss red pepper strips with olive oil, salt, and pepper. Spread on a rimmed baking sheet and bake for about 50 minutes or until peppers are softened and starting to turn dark around the edges. Store refrigerated.

NUTRITION per 1/2 cup serving:

Calories: 133

Fat: 11 g (0 g EPA, 0 g DHA, <1 g ALA)

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 294 mg

Carbohydrate: 10 g

Dietary Fiber: 3 g

Sugars: 7 g

Protein: 2 g

Excerpted with permission from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN ©2/2011.

 

Additional Articles Available by Janet Bond Brill, Ph.D., R.D., LDN

1. Extra Virgin, Extra Phenols, Extra Health: What Extra Virgin Olive Oil Can Do for You

2. The Sweet Science Behind Dark Chocolate: What Eating Dark Chocolate Can Do for You

3. Fabulous Figs and Other Fruit for Your Heart: What Eating Fruit Can Do for You

4. Lentils: The Longevity Legume: What Eating Lentils and Other Legumes Can Do for You

5. Fishing for a Longer Life: What Eating More Fish Can Do for You

6. Heart Health in a Nutshell: What Walnuts Can Do for You

7. Popcorn: A Whole Grain and Fiber Gold Mine: What Eating Whole Grains Can Do for You

8. Oatmeal: Heart Health in a Bowl: What Eating Oatmeal & Other Whole Grains

Can Do for You

9. Uncorking Red Wine’s Heart Benefits: What Drinking Red Wine Can Do for You

10. How Exercise Cools the Flames of Arterial Inflammation: What a Daily Walk

Can Do for You

 

Contact Kate Bandos, KSB Promotions at kate@ksbpromotions.com, 800-304-3269,

616-676-0758 or for more information on any of these articles. Most also include a recipe.

Easy Walnut Cookie Squares – Recipe

Easy Walnut Cookie Squares 

 1 cup brown rice flour

1/4 tsp salt

1/4 tsp baking soda

2 cups Stevia

2 cups walnuts, chopped

2 eggs (or Eggbeaters ®)

1 tsp vanilla extract

 

Preheat oven to 325 degrees and line baking sheet with parchment paper.

In large bowl, stir together the flour, salt, and baking soda.

Add the brown sugar and walnuts and mix until blended well.

In separate bowl, whisk eggs together with vanilla extract.

Stir egg mixture into dry mixture and stir until combined.

Press dough onto bottom of baking sheet.

Bake in preheated oven at 325 degrees for 12 to 15 minutes or until browned lightly.

Remove and let cool on rack, then cut into squares.

 

The Nutty News – A Super Food Headliner In A Tiny Package

The Nutty News – A Super Food Headliner In A Tiny Package  

 Do you picture snacks helping your heart and lowering your cholesterol while filling you up between meals?  Snacking has gotten a bad name through the years, mostly due to the over-abundance of pre-packaged snack foods.  But, snacking doesn’t have to be bad for you if you know what snacks to choose.  As a matter of fact, snacking can be really good for you.  Let’s take a look at one healthy food that should be considered an essential snack.

Nutrition by the Handful

That little nut you have been snacking on is really a super food because of the unique combination of fats, protein, vitamins, and minerals. This tiny powerhouse works hard lowering the risk of some  significant diseases and health conditions.

Don’t let the fat content or calorie count of nuts worry you. Even though nuts are often high in calories and fat, they have ‘good’ fats and omega 3 fatty acids that lower bad cholesterol levels and help regulate blood pressure and healthy heart rhythms. The fiber content in nuts also helps control cholesterol and has been found to lower the risk for diabetes.

But that’s not all. Certain types of nuts also have plant sterols which is another cholesterol inhibitor.  So important as a cholesterol inhibitor, as a matter of fact, that plant sterols are added to things like orange juice and margarine for the health benefits. And you’ve got it all right there in a nut.

In addition, vitamin E and the amino acid L-arginine are two elements that help reduce plaque in the circulatory system, which helps to prevent clots in arteries. Nuts have so many of these healthy elements that they may be one of the most powerful food you can eat to take care of your heart.

Enjoy Nuts in Numerous Ways

The important thing to remember with nuts is, like many other things in life, too much of a good thing isn’t really good. Since nuts are dense in calories and fat, a little goes a long way. For instance, just a dozen or so cashews can have up to 180 calories. For this reason, health experts recommend limiting your daily intake of most nuts to no more than a couple of ounces. This is actually good news for your budget, since adding nuts to your healthy diet requires only a small investment for such a big return.

So, what specific nuts are best to eat regularly? There isn’t really a lot of definitive research to suggest one type of nut is better than another. Walnuts, almonds, peanuts, and cashews are popular and easy to find in most regions. You’ll also find many recipes for these particular nuts, so it’s easy to incorporate nuts into your meals as well as your snacking.

Consider substituting chopped nuts for the chocolate chips in cookies, for example.  Toss peanuts into a green salad or pasta salad for added nutrition and crunch. Use natural peanut butter on your morning toast instead of butter or jam. Walnuts are a classic choice to top a savory salad.  Chop almonds up and toss in your vanilla yogurt for a nice crunch.

You can also grind almonds, peanuts, or other nuts into a coarse meal. Use this meal to coat chicken or fish instead of using cornmeal or flour when frying or baking.  Grind the meal fine and add to smoothies in your blender.  Almonds can be ground into a flour consistency and can be used in many dishes as a substitute for wheat flour. This gluten-free flour alternative has become very popular in recent years.

It’s best to buy shelled, unsalted, or minimally processed varieties of nuts in small quantities. You can also protect fresh nuts from oxidation by storing them in a cool, dark, dry place.  Or you can store nuts in an airtight container in the refrigerator or freezer. The oils that naturally occur in nuts can become rancid if exposed to heat and air.

Adding small amounts of nuts to your diet will provide your body with big benefits.  Choose a variety of nuts, store them properly, and enjoy a handful of crunchy nutrition every day.