Simply satisfying!
This vegetarian soup is low in calories and fat and still provides satiety on a chilly evening. The advantage to preparing a homemade soup is that you are able to use nutritious ingredients that add flavor. Using a low sodium chicken broth and fresh herbs and spices, replaces monosodium glutamate, excess sodium, and other additives that are used in canned soups. Potato is the main ingredient in this particular recipe. Potatoes are loaded with potassium. One medium potato provides 926 mg about 1/4 of the recommended daily intake. Potassium is an essential mineral for nerve impulse transmission, muscle contraction, and heart function.
Ingredients:
2 lbs russet or other starchy potato (about 4 large)peeled and cut into 3" cubes
1 Tbsp olive oil
1 med white onion, finely chopped (about 1 cup)
4 cups low-sodium vegetable or chicken broth
2 Tbsp. finely chopped fresh dill
1 Tbsp. smoky paprika
1 tsp. hot paprika
1 tsp. whole celery seeds
1/2 tsp. salt
1/8 tsp ground nutmeg
1 c. fat free milk
Directions:
1. BOIL potatoes in stock-pot of water until just soft, about 20 mins. Drain and mash roughly. Set aside.
2. HEAT oil in stockpot over medium heat. Add onion and saute until translucent, about 5 mins.
3. STIR in broth and then add potatoes back to pot. Stir and break up potatoes into broth to reach a slightly chunky consistency.
4. ADD dill, paprikas, celery seeds, salt,nutmeg and freshly ground black pepper to taste.
5. Pour in milk and combine to just heat through, 2-5 mins. Do not boil.
Per 2 cup serving this soup provides 267 cal. 6g protein, 52g. carbs, 6g fiber,4g fat,0.5g sat fat, 1mg chol, 470 mg sodium
Monday, December 31, 2007
Hungarian Paprika-Potato soup
Wednesday, November 7, 2007
Your Guide to Conquering High Cholesterol
I. Introduction:
Cholesterol is a white, waxy fat found naturally in the body and is used to build cell walls and make certain hormones. Too much of it can clog the arteries and cut off the supply of blood to the heart, thus high cholesterol is the leading risk factor for heart disease. The three main factors that increase your risk for heart disease include high blood cholesterol/low HDL (> 200 milligrams per deciliter total cholesterol, <40>130 LDL) &/or high triglycerides (> 150 mg/100 ml blood), high blood pressure (> 140 systolic and 90 diastolic, below 120/80 =normal), and cigarette smoking. People who smoke a pack of cigarettes a day have more than twice the risk of a heart attack compared to people who’ve never smoked. In turn, blood cholesterol levels can be elevated by cigarette smoking and two other risk factors - obesity and an inactive lifestyle.
The important steps towards a healthy heart:
¨ Exercise regularly
¨ Utilize stress management techniques
¨ Have an eating pattern that is-
1. Low fat (<30% serving =" (<" 3 =" 10.5," over =" 105," serving =" low" food =" greater">5 grams dietary fiber). The American Dietetic Association recommends 25 to 30 grams of fiber per day.
IV. Soy-The Multifaceted Food:
Using soy products are an easy way to get a variety of protein sources in your day and simultaneously decrease your risk for heart disease and other chronic diseases. The soybean seed is 13 to 25% oil, 30 to 50% protein, and 14 to 24% carbohydrate.
¨ Soy protein, likely the genistein present in soy, lowers cholesterol levels 1. Soy decreases LDL-cholesterol levels and increases HDL, rather unique, since oat bran or decreased saturated fat intake decreases HDL levels.
2. Soy isoflavones, plant chemicals unique to soybeans, have antioxidant properties which protect LDL from oxidation and has favorable effects on blood vessel function.
3. Research studies using an average intake of ~40 grams of soy protein per day with a low fat (30% of calories), low cholesterol (<300 mg) diet was associated with a 12.9% reduction in LDL, 10.5% reduction in triglycerides, and an increase in HDL by 2.4%. One percent reduction in cholesterol decreases heart attack risk by two to three percent.
4. Soy protein compared to casein (cow’s milk protein), decreases LDL and increases HDL in individuals with normal lipid levels.
Bottom Line:
The FDA has recommended 25 grams or more of soy protein a day to reduce risk of coronary heart disease (reduce total and LDL cholesterol level). A sample day with soy:
Breakfast: Oatmeal made with soy milk and add ¼ cup soy milk on top = 6.5 g
AM Snack:
Dr. Soy California Blend Trail Mix (1 ounce) = 7 g
Lunch: ½ cup cooked soy pasta with ½ cup of your favorite marinara sauce with a mixed green salad = 6.3 g
Afternoon Snack: Whole-wheat crackers with 1-ounce part-skim milk cheese
Dinner:
Sushi with ¼ cup of edamame (fresh soybeans) = 5 g
Total = 24.8 g soy protein
V. “Five A Day” For Better Health:
Have 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables a day for better health. One serving is 1 small fresh fruit (2 inch across/4 oz.), 1/2 cup of canned/fresh fruit or unsweetened 100% fruit juice, or 1/4 cup dried fruit (choose natural dried fruit without sulfur dioxide added), 1/2 cup cooked vegetables or vegetable juice, or 1 cup of raw vegetables. Add green leafy vegetables, such as spinach or kale which provide omega-3 fatty acids.
VI. Exercise helps increase your truck-loading cholesterol (HDL)!
Do aerobic exercise 30 minutes a day, it’s better to exercise more days for less time than less days for more time to strengthen the arterial vessel wall, increase collateral circulation and increase HDL.
VII. Conclusion:
Walk your talk! Go to the grocery store today and implement heart healthy eating into your long-term lifestyle.
Selected Grocery Items and Recipe:
1. Featured Products from the Livetician’s Grocery Shopping List:
Tea - Traditional Medicinals Organic Golden Green Tea
Bread/Cereals/Crackers - Whole Foods Organic Ezekial (3 g dietary fiber), Food For Life Ezekiel 4:9 Sprouted Grain Tortillas, 365 Organic 5 Grain Cereal with Soy, Kashi Heart to Heart/Go-Lean Crunch Cereal, Mother’s 100% Natural Oat Bran, Ak-Mak 100% Whole-Wheat Crackers
Beans/Grains/Nuts - Health Best Dried Organic Beans/Quinoa/Amaranth, Westbrae Natural/Eden Canned Organic Beans, Arrowhead Mills Whole Grain Amaranth, Lundberg Wild Blend Long Grain Brown Rice, Casbah Organic Whole-Wheat Couscous Original, 365 Organic Whole Wheat Pasta, Food For Life Sprouted Grain Pasta, Health Best Dry Roasted Soy Nuts/Raw Almonds, Dr. Soy/Genisoy Soy Nuts
Soy Products - Mori-Nu/Nasoya Organic Silken Tofu, Edamame (fresh-in deli), 365 Organic Soymilk, Whole Soy & Co. Yogurt
Supplement - Barlean’s Forti-Flax or Spectrum Essentials cold-milled organic flaxseeds
Condiments/Oils - Madhava/Sweet Cactus Farms Agave Nectar, Hain Pure Foods Canola Mayonnaise, Robbie’s Barbeque/Sweet and Sour Sauce, Bragg Liquid Aminos, 365 Organic Canola Oil/Organic Extra-Virgin Olive Oil
*Deborah creates a list of recommended foods available at Whole Foods customized for each client based on his or her dietary needs.
2. Recipe:
Livetician’s Energizer Shake! By: Deborah A. Klein, MS, RD
Ingredients:
4 ounces of tofu (“Mori-Nu” Firm) or ¼ cup nonfat dry milk powder
1/2 cup low fat or non fat plain yogurt
1 banana
1/2 cup of frozen strawberries (~5 strawberries), or frozen mixed berries
2 to 3 cups of 1% milk or soy milk (try Whole Foods Brand vanilla soy milk) {for a thicker shake, add ¾ of the blender full with milk}
1/2 cup filtered/bottled water/ice - optional (don’t need water if you use more milk)
Optional –For omega-3 essential fatty acids and fiber, stir in a Tablespoon of ground flaxseed to the cup you drink, so flaxseed doesn’t get rancid, need to drink it right away.
Directions: In a blender, put 4 ounces of tofu, yogurt, a banana, a handful of strawberries (about a 1/2 cup), and milk. If you like thicker shakes, instead of using water, fill the blender up with milk ¾ full. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of high fiber toast or a small bowl of cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on- the-go” energizer.
Serving size: 1 cup
Total servings: 5 Nutrition Analysis per serving:
96 calories, 4.6 g protein, 15 g carbohydrate, 2.5 g fat, 1.4 g fiber
Tuesday, September 25, 2007
Garlic: A food, herb, and medicinal plant
Garlic can be obtained in many forms though none is as flavorful and as effective as the fresh form. It can be found in powders and salts used for cooking also in pill forms for supplementing. Only the fresh, however, can be certain to provide the various health benefits.
Add garlic to pizza, spaghetti, salads and marinades.
Tuesday, August 21, 2007
The Facts About Fat
Below is an article from August 2007 issue of Cooking Light magazine written by Maureen Callahan, MS, RD. Cooking Light is a great resource for healthy cooking, always providing healthy alternatives to make every recipe more nutritious by substituting ingredients and recommending different methods of cooking. Cooking Light is not only for the inspired chef. They also provide interesting facts about a variety of food, beauty tips, and guideline for healthy living.
In this article Maureen Callahan provides the good, the bad, and the ugly, on the various fatty acids to include how much to eat, the effects that fat has on our bodies, and the source of each type of fat. She also brushes upon the trans-fat ban that has recently taken effect in New York City. "It's just a matter of time before tran fat disappear from the American landscape," says Maureen Callahan, MS, RD.
The Facts About Fat
Trans Fat Bans have helped bring awareness to the many roles other fats play in our diets
"When you look at the evidence, there's no question artificial trans fat increases the risk of coronary heart disease," says Sonia Angell, MD, director of cardiovascular disease prevention and control at New York City's Department of Health. "The most conservative estimates show that the replacement of these fats with heart-healthy alternatives can decrease coronary artery disease risk by six percent, and it is likely even higher." In fact, a recent Harvard University study showed that women with low blood levels of trans fat are three times less likely to develop heart disease.
The Big Apple's impending trans fat ban is making other cities food companies and scientific experts pay closer attention to the increasingly complex relationships between dietary fat and health. Here's the latest on fats, including where each is found , what it does, and how much or how little to eat.
Trans Fat
There are two types of trans fat-the kind that occurs naturally in small amounts in animal products, and the artificial kind produced by adding hydrogen to liquid oils so they remain solid at room temperature, which helps extend the shelf life. So far no studies have examined how natural trans fat impacts health, but the artificial kind raises levels of LDL("bad") cholesterol and lowers HDL ("good") cholesterol, raising the risk of heart disease.
Where it's found: Most commercially produced fried foods, baked goods, and stick margarine are made with artificial trans fat. Natural trans fat can be found in red meat, butter, milk, and cheese.
How much to eat: As little as possible. The American Heart Association (AHA) suggests limiting trans fat to less than one percent of your daily calories, about two grams if you follow a 2,000-calorie-per-day plan. That figure includes artificial trans fat as well as natural, since natural trans fat sources are often high in another type of fat linked to heart-disease risk factors-saturated fat. "If you're mindful that you want to decrease both trans fat and saturated fat, you're in a good position. I think some people are so focused on trans fat that they forget about saturated fat," says Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston.
Latest News: The Food world is working at warp speed to find replacements for artificial trans fat. In addition to New York, eight other large American cities-including Los Angeles, Philadelphia, and Boston- have legislation pending to limit or ban artificial trans fat. "It's just a matter of time before these fats virtually disappear from the American landscape," says William Connor, MD, a researcher at Oregon State Health Sciences University.
Saturated Fat
Saturated fat raises LDL cholesterol and sets the stage for heart disease by encouraging the formation of plaque in arteries.
Where its found: Animal products like whole milk, cream, butter, lard, and fatty cuts of meat. Also a component of cocoa butter and tropical oils (palm, palm kernel, and coconut).
How much to eat: Less than 10 percent of your total calories per day (20 grams if you eat 2,000 calories) is a good starting point. For optimal heart health, the AHA recommends seven percent (16 grams).
Latest News: Just one meal high in saturated fat may damage blood vessels and hinder the ability of HDL cholesterol to protect arteries. Normally, HDL guards blood vessels from inflammation that contributes to artery clogging plaque, says Stephen Nicholls, MD, cardiologist at the Cleveland clinic foundation. Not so after a meal high in saturated fat. When Nicholls and colleagues fed 14 healthy volunteers two meals of carrot cake and a milk shake- one made with highly saturated coconut oil and one with polyunsaturated safflower oil-two things happened: The ability of blood vessels to expand and contract (a sign of healthy arteries) and the anti-inflammatory action of HDL were impaired for as much as six hours after the high saturated fat meal. In contrast, when the cake and milk shake were made with polyunsaturated fat, arterial and HDL functions improved. Just how much saturated fat was in that test meal? We likened it to people eating a double cheeseburger, fries, and a shake, which unfortunately, is not that uncommon of a meal," Nicholls says.
Polyunsaturated Fat
This type of fat helps to reduce blood cholesterol levels when substituted for saturated fats. One variety, omega-3 fatty acids, also helps lower blood pressure, control inflammation, and protect against irregular heartbeats.
Where it's found:Vegetable oils like safflower, sunflower, sesame, corn and soy, and nuts and seeds. Omega-3's are found in fatty fish, such as salmon and mackerel, flax seed, and walnuts.
How much to eat: Authorities say 40 to 78 grams in a 2,000-calorie diet should come from fat, polyunsaturated and monounsaturated fats comprising the bulk. However, there is no specific recommended amount for either.
The AHA puts omega-3s in a separate category and suggests two to three meals of fatty fish a week. Two components of omega-3 fatty acid molecules have different benefits: EPA (eicosapentaenoic acid) helps alleviate arterial inflammation and prevent blood platelets from clumping together, while DHA (docosahexaenoic acid) is valuable to the retina and brain. Plant sources of omega-3s confer heart-health benefits similar to those of other foods rich in polyunsaturated fats, but because the chemical structure of the omega-3 fatty acid they contain (alpha-linolenic acid, of ALA) is different, the body does not convert it as readily to EPA or DHA, Connor says.
Latest News: Two studies from the University of Pittsburgh suggest omega-3s found in fish may help improve mood and increase gray matter in the brain. In the first, researchers demonstrated that people with high blood levels of omega-3s tended to be more agreeable and less likely to report mild symptoms of depression than those with low levels. In the second study, researchers uncovered a possible mechanism behind the mood differences: people with high blood levels of omega-3s have more gray matter in the areas of the brain linked to mood. Although preliminary, the findings provide increasing support for including omega-3s in a healthful diet.
Monounsaturated fat
Monounsaturated fat helps lower blood cholesterol levels when substituted for saturated fat in the diet.
Where it's found: Olives, avocados, and olive, canola and peanut oils.
How much to eat: Again, roughly two-thirds of the fat you eat should be unsaturated, either monounsaturated or polyunsaturated.
Latest news: Monounsaturated fat may help protect against heart disease and diabetes, particularly among people with a cluster of conditions-insulin resistance, high blood pressure, high cholesterol levels, and big waistlines-referred to as metabolic syndrome. A recent Italian study put 180 men and women with metabolic syndrome on either a low-calorie Mediterranean-style diet rich in monounsaturated fats, fruits and vegetables, and whole grains or a diet of 30 percent of calories from any type of fat. At the study's end two years later, half of the subjects who followed the Mediterranean-style diet were no longer diagnosed with metabolic syndrome. "Compared to their baseline values the Mediterranean group had a significant increase in HDL and a decrease in both triglycerides and blood sugar, all good changes," says Kathy McManus, MS, RD, of Harvard's Brigham and Women's Hospital in Boston.
