It's nearly 2011 and time to set our best intentions for the new year. Here are a couple of recipes that will help you get off to a fine start. You'll create a meal that will impress your friends and loved ones, tickle your taste buds, fill your heart with healthy goodness, and leave you with minimal mess to clean up afterwards.
My Sister Cathy's Super Easy Cinnamon Sugar Salmon
Start with one 6 oz salmon fillet per person. Place skin down in a foil-lined pyrex dish or pan. Drizzle with olive oil and a little low-sodium soy sauce. Sprinkle with cinnamon sugar (seriously!) and top with garlic (use the bottled stuff to keep things neat and easy). Pop in the oven and bake at 350 degrees about 25 minutes, or until done.
Amazingly Good Spiced Sweet Potatoes
(Like so many of my favorite recipes, this one was adapted from the late, great Gourmet magazine).
1 tsp ground coriander
1/2 tsp fennel seeds
1/2 tsp dried tarragon
1/2 tsp dried red pepper flakes
1 tsp kosher salt
2 lb sweet potatoes
3 tbs olive oil
Preheat oven to 425 degrees. Combine all the spices together in a small bowl. Cut the sweet potatoes into bite-sized chunks or wedges. Toss the sweet potatoes with the oil and spices in a large pan, and roast for 20 minutes. Stir them around to turn the pieces over and roast another 15-20 minutes.
These are so good that I make a big batch of spice mix and keep it on hand in the pantry so I can make them any time I want, with minimal effort.
Mixed-Up Salad
Chop up lettuce, radishes, pecans, carrots, celery, a little feta cheese, and anything else that sounds good to you, and serve it up with a healthy olive-oil or light tomato based dressing
Add a glass of champagne and some sexy mixed berries with a little dark chocolate for dessert, and you're good to go. Happy New Year!
Thursday, December 30, 2010
Tuesday, December 7, 2010
Some Answers for My Friends in Houston
I'd like to give a huge thank you to my Houston CHW friends, who have posed some very interesting questions. (I'm sorry you were not able to post the comments, and I have changed my blog settings to make that process easier).
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
First, regarding the B-vitamins: There is some controversy over what constitutes a "high dose" of folic acid, but doses over 400 mcg have been associated with a higher risk for blockages of stents that are implanted in the heart arteries, as well as a higher risk for some forms of cancer. Having said that, pregnant women often require higher doses, since folic acid is important in helping the grow the nervous system in a developing fetus. Certain medications (for example, the drug methotrexate) deplete the body's supplies of folic acid, so in this case, doctors will usually prescribe high supplemental doses. If you have any questions about what is right for you, always ask your doctor.
High doses of B12 are generally considered to be doses of 400 mcg or more, and for B6, 40 mg, although less is known about the effects of high doses of these vitamins. If you suspect you have a B12 deficiency, ask your doctor for a blood test. Birth control pills can deplete these vitamins, as can menstruation, but most women can get enough B vitamins from their diets.
In regards to the question about the connection between fructose and pancreatic cancer, there does indeed appear to be a relationship. Although the research is not definitive, it is best to avoid high fructose corn syrup for many reasons, not the least of which is the extra, empty calories that our bodies simply don't need.
I hope I've helped to answer your questions. Please feel free to contact me via the blog, and let me know if there are any topics that you would like me to cover. I'd love to hear from you!
Sunday, November 28, 2010
Don't Let Job Stress Break Your Heart
Stress on the job is just a simple fact of life for many of us. In a survey conducted by the US Department of Labor, more than 60% of working women, regardless of job or income, described stress as their number one work-related concern. But is it all in our heads?
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Small studies have suggested that jobs in which women have little control, high demands, and an unsupportive boss can put us at higher risk for high blood pressure, obesity, and diabetes, all of which will raise the odds for a heart attack or stroke. Not surprisingly, stay-at-home moms with unreasonable or emotionally distant spouses are also more likely to develop these health problems.
At this month's annual meeting of the American Heart Association, researchers with the Women's Health Study reported on the long-term effects of stress on women's heart health. The study included over 17,000 women in the health professions, and followed them over the course of 10 years. Not surprisingly, women who endured the highest levels of stress were 40% more likely to suffer from cardiovascular disease, including blocked arteries, heart attacks, and strokes.
Avoiding stress sounds great, but for many of us, it is not an option. We need those jobs, our boss is not leaving any time soon, and our power to change the culture of the workplace may be limited. Instead, create a sense of control by changing your own responses. Develop positive and supportive social networks at work and at home. Learn to manage your time and energy as effectively and efficiently as possible. Eat well. A diet high in sugar, simple carbs, and bad (saturated and trans) fats will ensure that you continue to feel sluggish, unmotivated, and overwhelmed. Choose a Mediterranean diet instead. (Here's a book to help get you started: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health
). And no matter what else you do, make time to exercise. The energy and fitness you develop will empower you to tackle your work with more energy and optimism.
Friday, November 19, 2010
Beware of B-Vitamins: The Hidden Dangers of High Dose Supplements
The B-vitamins, including folic acid, vitamin B6, and vitamin B12, are essential for maintaining heart health. Good dietary sources include dark green leafy vegetables, whole grains, nuts, soy, fish, meat, poultry, and dairy products. We know that folic acid is essential for the development of the fetal nervous system, so in the US, and many other countries, commercially available grains are required to be fortified with folic acid. Thus, deficiencies of this vitamin are pretty rare. B12 deficiencies are sometimes seen in older folks, people with intestinal disease, alcoholics, and people on certain prescription medications. Vegans are often deficient in B12 (since animal and and dairy products are the only natural sources), so they usually need supplementation. B6 deficiencies are uncommon, except in alcoholics.
In the 1990's, there was a huge interest in high dose supplements, and megadoses of folic acid, B6, and B12 were often recommended by cardiologists. The idea was that by flooding the body with these supplements, we could decrease levels of homocysteine, a blood marker that is associated with a higher risk for heart disease.
The problem with that theory was that it didn't work. Although we could lower homocysteine, we didn't lower risk at all. What we now know is that, in general, high homocysteine is a marker for an unhealthy lifestyle, and there is no vitamin pill that can fix that! Even more troubling was the fact that very high dose folic acid (over 400 mcg) seemed to increase the risk that a stent placed in a heart artery would clog back up. So several years ago, most cardiologists backed off on recommending these supplements.
The research on folic acid supplementation also suggested something even more scary: an increase in cancer risk. Since the studies were not done to specifically look at that issue, no one could be sure if it was a real risk, or just a statistical fluke. Now a Norwegian study of several thousand patients, published in the Journal of the American Medical Association (Nov 18, 2010), gives us more compelling information. Norway does not have mandatory grain supplementation, making it a good place to study this issue. In this study, participants received 800 mcg of folic acid with B12 (400 mcg), with or without B6 (40 mg). A separate group was given B6 alone. The study lasted a little over 3 years, and the participants were followed for another 3 years after stopping the supplements.
The results? The risk of developing cancer (predominantly lung cancer) was 21% higher in those who took folic acid plus B12 . There was also an 18% higher likelihood of dying from any cause. B6, on the other hand, did not appear to have a major impact.
The bottom line? Get your folic acid from Mother Nature. Choose a Mediterranean diet, and you'll get plenty of all the nutrients you need to keep your heart healthy, lower your risk of cancer, and keep yourself looking and feeling great.
Monday, October 18, 2010
Stop in the Name of Love: Smoking and Your Unborn Child
You may already know that smoking causes cancer, heart disease, osteoporosis, early menopause, and wrinkles. And you've probably heard that second hand smoke is dangerous for children and adults alike. But have you ever stopped to think about what smoking could do to your unborn child? Since up to 15% of pregnant women smoke, it's critical that women are aware of the harm that tobacco can inflict.
Truly, smoking has an enormous impact on the health of the developing fetus. Smokers are more likely to give birth to underweight babies. Cleft palates, holes in the heart, and other serious and disfiguring birth defects are more common in infants whose mothers smoke. Just as scary is the finding that kids whose moms smoke during pregnancy are more likely to choose a life of crime later in life. And, as reported in August issue of The Archives of General Psychiatry, prenatal tobacco exposure nearly doubles the risk of serious mental illness in childhood and on into young adulthood. The researchers, from Finland, also reported a 69% higher risk of death during childhood in kids whose moms smoked 10 or more cigarettes per day during pregnancy.
Most people find it hard to quit smoking, despite their best intentions. If you need help, ask your doctor. There is a whole host of products and prescriptions available that can make the transition easier. Hypnosis and acupuncture may work for some people. But you've got to want to quit. If you can't muster up the motivation to quit for your own health, do it for your unborn child, your family, your friends, and the people you love.
Truly, smoking has an enormous impact on the health of the developing fetus. Smokers are more likely to give birth to underweight babies. Cleft palates, holes in the heart, and other serious and disfiguring birth defects are more common in infants whose mothers smoke. Just as scary is the finding that kids whose moms smoke during pregnancy are more likely to choose a life of crime later in life. And, as reported in August issue of The Archives of General Psychiatry, prenatal tobacco exposure nearly doubles the risk of serious mental illness in childhood and on into young adulthood. The researchers, from Finland, also reported a 69% higher risk of death during childhood in kids whose moms smoked 10 or more cigarettes per day during pregnancy.
Most people find it hard to quit smoking, despite their best intentions. If you need help, ask your doctor. There is a whole host of products and prescriptions available that can make the transition easier. Hypnosis and acupuncture may work for some people. But you've got to want to quit. If you can't muster up the motivation to quit for your own health, do it for your unborn child, your family, your friends, and the people you love.
Sunday, September 19, 2010
It's Time to Vegetate
Hot off the presses, an analysis from the British Medical Journal reports that those who eat just 1 1/3 daily servings of green leafy vegetables can reduce their risk of developing diabetes by 14%. Since diabetes is a fast ticket to heart disease, stroke, and kidney failure, not to mention a major hit to the wallet, this should be good news for those hoping to live longer, healthier lives. Seriously, how hard can it be to eat a little more than a serving of greens each day?
Of course, this is only one in a series of reports about the benefits of choosing veggies and fruit. Current US guidelines recommend five to seven servings daily, although eight to ten servings may be even better. Although that may sound daunting, one serving is considered a half cup of most fruits or vegetables, and a full cup of raw green leafy vegetables.
Here's the really bad news: Only one in four Americans eat vegetables three or more times daily. Despite all the research linking fruits and veggies to healthier hearts, brains, and digestive systems, this number has not budged over the past ten years. In fact, we are eating even less fruit than ever before.
Some might make the argument that eating fresh produce is too expensive. Certainly, the sky may be the limit when it comes to organic, heirloom products. However, 10 years ago, the USDA analyzed over 150 different fruits and vegetables, and found that about half cost 25 cents or less per serving. In today's economy, that would still be less than thirty cents. More than 75% percent cost 50 cents or less.
It's time to make a powerful investment in your health, and the health of your family. Get creative with produce, mix and match, and you might even have fun!
Of course, this is only one in a series of reports about the benefits of choosing veggies and fruit. Current US guidelines recommend five to seven servings daily, although eight to ten servings may be even better. Although that may sound daunting, one serving is considered a half cup of most fruits or vegetables, and a full cup of raw green leafy vegetables.
Here's the really bad news: Only one in four Americans eat vegetables three or more times daily. Despite all the research linking fruits and veggies to healthier hearts, brains, and digestive systems, this number has not budged over the past ten years. In fact, we are eating even less fruit than ever before.
Some might make the argument that eating fresh produce is too expensive. Certainly, the sky may be the limit when it comes to organic, heirloom products. However, 10 years ago, the USDA analyzed over 150 different fruits and vegetables, and found that about half cost 25 cents or less per serving. In today's economy, that would still be less than thirty cents. More than 75% percent cost 50 cents or less.
It's time to make a powerful investment in your health, and the health of your family. Get creative with produce, mix and match, and you might even have fun!
Sunday, August 29, 2010
Hooray for Chocolate!
The scientific name for chocolate, Theobroma cacao, literally means the "food of the gods." Maybe that should be amended to "food of the goddesses," since it is a rare woman who doesn't swoon over chocolate. Few among us have not indulged in a little chocolate therapy to help mend a broken heart or get over a bad day at the office. Now scientists are discovering that dark chocolate helps our hearts in many unexpected ways. For example, it has important anti-oxidant effects that may help protect our arteries against the damage inflicted by bad (LDL) cholesterol. It may raise our HDL (good) cholesterol slightly, reduce our chances of developing harmful blood clots, and might even lower blood pressure a bit.
This month, hot off the presses, comes a study authored by three very smart women (and one smart man) from Harvard Medical School and the Karolinska Institute in Sweden, evaluating the effects of chocolate on the incidence of congestive heart failure in Swedish women. Over 30,000 women filled out diet questionnaires at baseline; they were monitored for health issues over the next 9 years. The verdict? Moderate amounts of chocolate (1-2 one-ounce servings per week) was associated with a 25% lower risk for congestive heart failure. Any more than that did not have the same protective effect.
In this study, milk chocolate accounted for most of the chocolate consumed. Milk chocolate has much less of the antioxidant flavonoids that are so powerful in dark chocolate. It also tends to have more saturated fat. It would be interesting to know how dark chocolate would compare. Most likely, it would have come out ahead. Nevertheless, this is great news for chocolate lovers, although not a license to overindulge. Keep your weekly chocolate habit to a total of 1-2 ounces, and your chocolate therapy may help to keep you happy and healthy.
This month, hot off the presses, comes a study authored by three very smart women (and one smart man) from Harvard Medical School and the Karolinska Institute in Sweden, evaluating the effects of chocolate on the incidence of congestive heart failure in Swedish women. Over 30,000 women filled out diet questionnaires at baseline; they were monitored for health issues over the next 9 years. The verdict? Moderate amounts of chocolate (1-2 one-ounce servings per week) was associated with a 25% lower risk for congestive heart failure. Any more than that did not have the same protective effect.
In this study, milk chocolate accounted for most of the chocolate consumed. Milk chocolate has much less of the antioxidant flavonoids that are so powerful in dark chocolate. It also tends to have more saturated fat. It would be interesting to know how dark chocolate would compare. Most likely, it would have come out ahead. Nevertheless, this is great news for chocolate lovers, although not a license to overindulge. Keep your weekly chocolate habit to a total of 1-2 ounces, and your chocolate therapy may help to keep you happy and healthy.
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