Posts Tagged ‘ American Heart Association ’

Food for Thought: Help Reduce Disease Risk, By: Kristine Van Workum, Registered Dietitian

March 22, 2012
By Ashley

Inflammation in our bodies can be a a normal, healthy immune system response. However, chronic
inflammation due to stress, poor diet, etc. have been shown to be linked to heart disease, cancer, diabetes,
osteoporosis, Alzheimer’s disease, depression and mood disorders. Take care of yourself and your body by
staying active, managing stress, getting adequate sleep, and eating a balanced diet. A balanced diet means
enjoying all foods in moderation, without focusing on dieting or deprivation. Planning adequate amounts of
healthy fats, lean proteins and high fiber carbohydrates can help you stay healthy and manage your weight.
Remember food variety is also important, and play close attention to the foods below since they have been
shown to help decrease inflammation in our bodies:

• Fruits & Vegetables – the more colorful and more variety, the better. These foods are rich in
antioxidants and phytochemicals which have a protective affect on our bodies.
• Omega 3 Fatty Acids – salmon and fatty fish, avocados, canola oil, walnuts, and flaxseed are some of
the most commonly eaten foods which contain these heart healthy fats.
• Spices – ginger, garlic, rosemary, turmeric, oregano, cayenne, clove, nutmeg, etc. Spices are a great
way to add flavor to your food without adding salt or extra calories.
• Dark Chocolate – dark chocolate is high in antioxidants and also contains fiber. A dark chocolate
Hershey’s Kiss is only ~26 calories, so enjoy this treat in moderation!
• Salicylic Acid – the active component of willow-bark (used as a folk remedy for pain), and it’s
synthetic derivative forms aspirin. Foods high in salicylic acid include: berries, grapes, broccoli,
spinach, chili peppers, cinnamon, ginger, rosemary, nutmeg, sage, basil.
• Olive Oil – healthy source high in unsaturated fats, but if used in cooking, keep temperature below
325°F (smoke point) to keep the greatest nutrient benefits and prevent flavor breakdown. Smoke
points of oils: Avocado – 510°F, Almond – 495°F, Sesame – 445°F, Canola – 425°F, Walnut – 400°F,
Olive – 325°F, Flax – 225°F

Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

Quinoa and Black Bean Salad
(Source: American Institute for Cancer Research, www.aicr.org)

Ingredients:
1½ cups quinoa ¼ teaspoon cayenne pepper
1½ cups canned black beans, rinsed and drained ¼ cup fresh coriander leaves, chopped fine
1½ Tablespoons red wine vinegar ⅓ cup fresh lime juice
1½ cups cooked corn (fresh, canned or frozen ½ teaspoon salt
1 red bell pepper, seeded and chopped 1¼ teaspoon ground cumin
4 scallions, chopped ⅓ cup olive oil
1 teaspoon garlic, minced fine

Instructions:
• Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2¼
cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is
tender. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
• While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste, then add
beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
• In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle
over salad and toss well. Salad may be made a day ahead and refrigerated, covered. Bring to room
temperature before serving.

Nutrition Per Serving (makes 16 servings): Calories: 140, Total Fat: 6 g (< 1 g Sat. Fat), Sodium: 153 mg,
Total Carbohydrate: 19 g, Dietary Fiber: 3 g, Protein: 4 g

February is American Heart Month, By: Kristine Van Workum, Registered Dietitian

February 23, 2011
By Ashley

According to the American Heart Association, heart disease still remains the number one killer in America. As a Registered Dietitian working with people for disease prevention, I feel strongly that developing healthy eating habits can help us fight this battle. For information on risk factors, facts on heart disease, and more tips on prevention, visit the American Heart Association’s website at: www.heart.org/HEARTORG/.

In addition to staying active and striving to achieve a healthy weight for your body, here are some healthy eating tips to help you focus on heart health:

  • Increase Omega-3′s. These healthy fats are essential for good nutrition and heart health – try to eat fish 2-3 times per week to gain the benefits. If you don’t like fish, other sources of omega-3′s are walnuts, canola oil and flaxseeds.
  • Plan in Fruits & Veggies. The more variety and deeper colored, the better since each provides a varying amount of phytochemicals, antioxidants, vitamins, and minerals.
  • Limit the Salt. With the updated 2010 Dietary Guidelines just released on January 31, 2011, the sodium recommendations are now as follows: keep total dietary sodium intake to 2,300 mg per day or less, OR limit to 1,500 mg or less if you are 51 years or older, African American (at any age), and/or have high blood pressure, diabetes, or chronic kidney disease (at any age). See the recipe below for a lowsodium meal idea.
  • Incorporate Whole Grains. The recommendation is for at least half of your grain servings each day to be from whole grain sources. Some examples of whole grains include: wheat, corn, rice, oats, barley,quinoa, sorghum, spelt, rye, and even popcorn.
  • Increase Fiber. Fiber is found in whole grains, fruits, veggies, nuts, beans, and soy/plant-based products. Soluble fiber in particular can also help to lower cholesterol levels in our bodies.

 Happy Heart Month and Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

Apple Pork Chops

Source: Mrs. Dash

Ingredients

  • 3 Tbsp. Mrs. Dash® Original Blend
  • 4 (4 oz.) pork loin chops
  • 2 Granny Smith apples, peeled, seeded and cut into 8 wedges
  • 2 Tbsp. olive oil

Directions

  1. Sprinkle apples and pork chops evenly with Mrs. Dash® Original Blend.
  2. Heat sauté pan to medium heat. Add 1 Tbsp. olive oil and cook the apples 3 minutes.
  3. Remove to a plate. Add remaining olive oil and brown pork chops on both sides.
  4. Return apples to pan on top of chops and cook 3 minutes turning once.

Makes 4 servings. Per serving: 251 calories, 13 g total fat, 10 g total carbohydrates, 23 g protein, 48 mg sodium, 465 mg potassium.

Serving Recommendation: serve apple pork chops with a side salad or roasted vegetables, and a serving of whole grains such as couscous or quinoa to create a balanced meal.

Eating Well in the New Year, By Kristine Van Workum, Registered Dietitian

January 21, 2011
By Ashley

As most Americans begin the New Year, we often think of dieting, New Year’s resolutions and things we feel we should give up. We often try to change too many variables or set unrealistic rules which we are unable to follow long-term. I just read a statistic reporting only 71% of people who set New Year’s resolutions maintain them past the first 2 weeks, only 61% maintain them past the first month, and the numbers continue to decrease each month as we move throughout the year. Instead of jumping on the fad diet bandwagon, try to set small goals each week to improve your eating habits gradually.

Here are a few ideas of things to ADD to your eating regimen (focus on these instead of things to take away):
• Veggies. Plan at least 1 vegetable serving at dinner each day to help boost your fiber, vitamin and mineral intake. Already doing this? Try to plan 1 serving at lunch AND at dinner.
• Herbs & Spices. These help to season your food and enhance flavor while providing health benefits and antioxidants. Try a sprinkle of cinnamon in your coffee or tea for a new taste.
• Variety. Trying 1 new food or recipe each week is a great way to keep your taste buds satisfied while providing different levels of macro and micronutrients. Remember to check the LifeShape Facebook page for a new recipe idea every Monday (or see the recipe below).
• Water. Drinking water and staying hydrated (especially as the weather warms up here in Florida) is essential for maintaining your energy levels and keeping your body performing its best. Try adding a small slice of lemon, orange, melon, cucumber or mint to add a hint of flavor.
• Omega-3′s. These healthy fats are essential for good nutrition and heart health – try to eat fish 2-3 times per week to gain the benefits. If you don’t like fish, other sources of omega-3′s are walnuts, canola oil and flaxseeds. As a side note, and speaking of heart health, don’t forget to wear red on
February 4th for National Wear Red Day! (Event sponsored by the American Heart Association to help bring awareness to women on the risks of heart disease).

Happy New Year and happy eating!
Kristine Van Workum, Registered Dietitian of LifeShape & owner of Brevard Nutrition

Bean and Vegetable Enchilada Casserole
Source: American Institute for Cancer Research (www.aicr.org)

1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 Tbsp. canola oil
1 can (14 oz.) black beans, drained and rinsed
1 can (14 oz.) pinto beans, drained and rinsed
1 package (16 oz.) frozen corn, thawed
1 can (28 oz.) pureed or crushed tomatoes
1 Tbsp. chili powder
1/2 tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese

• Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
• Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer sixtortillas on top of beans. Repeat once more, ending with bean mixture on top.
• Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.
Makes 8 servings. Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein,

11 g dietary fiber, 677 mg sodium.