Chicken with Grapes and Sweet Potato Fries

Chicken ingredients:
3-4 chicken breasts
1 1/2 Tbs. canola oil
3 Tbs. chicken stock
1/4 cup white wine or chicken broth
2 Tbs. apple jelly
1/4 tsp. salt
3/4 cup sliced seedless grapes
snipped chives or parsley for garnish

Sweet Potato Fries:
2 sweet potatoes, peeled and sliced into sticks
1 Tbs. pumpkin pie spice seasoning
1 1/2 Tbs. olive oil

Browning meat without butter requires cooking at a lower temperature with thinner cuts of meat and adding chicken stock for moisture if it turns dry.  Place chicken breasts between two sheets of plastic wrap and pound with a rolling pin or meat mallet until about 1/4 - 1/2 inch thick.  Heat fry pan over medium heat for 1 minutes and add oil.  Add chicken breasts, turning down heat just a little if there's too much sputtering.  Add just a touch of salt to each chicken breast.  Brown on one side for about 4-5 minutes.  Turn to brown the other side for another 4 minutes, covering with a lid and adding chicken stock if it gets too dry.  Add white wine and melt in apple jelly, cover, and simmer several minutes more.  Check for doneness, add grapes and heat through.  Top with chopped chives or parsley.

Peel and slice sweet potatoes.  Place in a bowl and toss with the olive oil.  Sprinkle them with pumpkin pie spice.  Spread potatoes in a shallow baking dish or jelly roll pan sprayed with PAM.  Roast at 375 degrees for 20-25 minutes, turning them over once about halway through the baking time so that they cook evenly.

Banana Breakfast Burrito

Ingredients:

1 whole wheat tortilla

1 1/2 Tbs. low-sodium, natural peanut butter

1 banana

For some of us, breakfast cereals provide the fiber we want but don't keep our hunger down past mid-morning.  That's when you need to start looking for an option that adds protein to your breakfast menu.  Protein takes longer to digest and thus suppresses hunger.  If you don't have time to cook up those Egg Beaters, try rolling up this peanut butter and banana burrito for a quick, on-the-go tummy filler.

Baked Catfish with Strawberry-Mandarin Salad

Ingredients:
2-3 catfish fillets
1/2 tsp. lemon pepper seasoning
2 tsp. olive oil

Spray a shallow baking dish with non-stick spray (PAM).  Place fillets in dish, drizzle a little olive oil over each and rub into the fish.  Sprinkle each with lemon pepper seasoning and spread evenly over the fillets.  Bake for about 30 minutes at 375 degrees, or until moist and flaky.

Salad:
1 bag of chopped Romaine lettuce
1/2 cup celery, sliced
4 green onions, chopped
1 can mandarin oranges, drained
1 cup fresh strawberries, sliced
1/2 cup Honey Roasted sliced almonds (salad toppers)
Dressing:
1/3 cup tarragon wine vinegar or red wine vinegar
1/3 cup canola oil
1/4 cup sugar or sugar substitute
1/3 tsp. salt
dash of pepper

Arrange all salad ingredients in a bowl except for half of the sliced almonds.  Whisk dressing ingredients together and toss with salad, adding 1/3 portions of the dressing at a time to your liking.  Top with the remaining sliced almonds.

Chicken Fajitas with Black Bean and Corn Salad

Ingredients:

4 chicken breasts

Chicken marinade:

1/2 cup vegetable oil

1/3 cup lime juice

1/4 cup red wine vinegar

1/2 tsp. sugar

1/4 cup chopped onion

2 cloves garlic, minced

1 tsp. oregano

1/4 cumin

1/4 tsp. pepper

Fajitas:

Whole wheat tortillas

1 avocado, sliced

1 onion, sliced

1 red bell pepper, sliced

1 tablespoons canola oil

1 cup Shredded lettuce

1/3 cup pico de gallo or salsa

1/2  cup non-fat Greek yogurt

Chopped cilantro for garnish

  Whisk marinade ingredients together in a small mixing bowl or large measuring cup.  Save out ¼ cup of marinade to use for basting the chicken as you grill.  Pour the rest into a Ziploc bag.  Place chicken in the marinade bag.  Coat chicken in marinade and refrigerate for 2-4 hours (take it out to reposition chicken in the marinade at least once).  Drain chicken and grill over medium heat about 7-8 minutes per side, basting occasionally with reserved marinade.

  While chicken is grilling, stir fry the onion and red pepper in a tablespoon of oil.  Warm the tortillas by wrapping them in aluminum foil and putting them on the upper shelf of the grill, or microwave them individually for 10-15 seconds right before serving.  Let grilled chicken cool for 4-5 minutes. Slice chicken each chicken breast into 4-5 pieces.  Build your fajita with chicken topped with peppers and onion, lettuce, avocado, salsa, non-fat yogurt and chopped cilantro.

Black Bean and Corn Salad

Salad Ingredients:

1 15 oz. can black beans, rinsed

1 cup corn kernals, either fresh cooked corn cut from the cob, or low-sodium canned

1/3 cup cilantro, chopped

1/3 cup roasted red peppers, cut into bite size pieces (they come in a jar or you can roast your own – fresh red pepper will do if you want more crunch)

2 Tbs. red onion, chopped

Dressing:

1 Tbs. olive oil

2 Tbs. fresh squeezed lime juice

1 tsp. cumin

Dash of pepper

Combine salad ingredients in a bowl.  Combine dressing in a measuring cup and whisk together before adding it to the bean and corn mixture.   Refrigerate at least 40 minutes before serving.

Tangy Tarragon Chicken

Ingredients:
3 boneless chicken breasts
1/2 cup olive oil
1/4 cup tarragon white wine vinegar
1/4 cup lemon juice
1 garlic clove, minced
1 tsp. dried tarragon, (or 2 tsp. chopped fresh tarragon)
1 Tbs. Italian seasoning
1/4 tsp. garlic powder
1/4 tsp. onion powder
dash of pepper

  Tarragon is an unusual seasoning that has a slight licorice flavor.  Grilling a chicken breast for dinner is a quick, healthy option and there are many different marinade recipes you can try.  Just leave out the salt.
  Add all the ingredients except the chicken into a ziploc bag.  Close and shake.  If the chicken breasts are especially thick, slice them crosswise to make two thinner filets OR put them between two sheets of plastic wrap and pound them with a rolling pin or meat mallet until they are about 1/4-1/2 inch thick (a good way to vent frustration).  Some chicken breasts come pretty large, so this is a good time to cut them into 3 oz. portions.  Put the chicken breasts into the ziploc bag, close and refrigerate for 2 hours or more. 
  When you're ready to cook, take the chicken out of the bag and grill over medium heat until done -- about 3 minutes per side.  If you aren't in the mood to grill outside or don't have an indoor grill press, they can also be cooked in a non-stick fry pan sprayed with PAM.  Add about 2 teaspoons of the marinade to the pan with the chicken.  Cook on one side for about 2-3 minutes.  Flip and cook another 2 minutes, spooning 2 more teaspoons of pan juices on top.  Turn heat to low and cover, cooking for about another 2 minutes until the chicken is no longer pink in the center.  Transfer to a plate and top with a little of the pan drippings (never use marinade that has not been heated through as it contains raw chicken juices).  Sprinkle a little chopped parsley or tarragon on top for added color.

Easy Turkey Panini

Ingredients:
1 Tbs. pesto
1 Sandwich thin bun (they come split in the middle)
2 oz.  Butterball low-sodium turkey, shaved (ask at the deli counter to see if your grocer carries it)
1/4 red or orange bell pepper, sliced
1 slice low-sodium swiss cheese

A panini is basically a sandwich that has been squished and heated so that all the yummy contents are fused together with melted cheese.  You can buy an actual panini press to accomplish this feat, use a George Foreman grill, or grill it in a non-stick pan sprayed with PAM and plop a heavy skillet on top of it while it's cooking to acheive the "squished" effect.  For those of you on a low-sodium diet, be prepared that any sandwich is going to be one of your bigger sodium hits for the day.  Eat lighter on the salt with your other meals to save up your sodium allotment to use on this one.  Bread, cheese and any meat that you buy already cooked in a store will contain significant salt (by the way, those wonderful rotisserie chickens they sell at the grocer are usually injected with salt to make them tasty -- didn't I just make your day?). 
  I like the thin, whole wheat sandwich breads coming out now for these kinds of sandwiches.  They minimize the bread, but still provide enough to make you feel like you're getting something substantial.  To make this panini, spread pesto on one side of the bun, top with turkey, peppers, a slice of low-sodium swiss cheese and cook it on a pre-heated grill for 3-5 minutes, until cheese melts.  Enjoy!

Easy Taco Salad

We all love Mexican food, but unfortunately it's often loaded with salt, carbohydrates and fat.  Here's a healthy recipe that still gives you that south of the border flavor experience.

Taco seasoning ingredients:
1 Tbs chili powder
1 Tbs. flour
1 tsp. cumin
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/8 tsp. cayenne pepper

Salad:
1/2 lb. extra lean ground beef
1/2 15oz. can black beans, rinsed
1 bag salad greens
1/2 cup shredded cheese (low-sodium if possible)
1/2 red pepper and 1/2 orange pepper, sliced (or 1 green pepper is a cheaper option)
1 ripe avocado, sliced
3 green onions, sliced
1 tomato, diced
1/3 cup pico de gallo or low-sodium salsa
1/2 cup non-fat Greek yogurt

Mix seasoning ingredients in a ziploc bag, shake and set aside.  Brown the ground beef, breaking up the meat as it cooks until it is no longer pink.  Sprinkle seasoning mix over top, stir in and add 1/2 cup water.  Simmer until reaches taco meat consistency.  Add the black beans to the meat mixture.  The salt in the canned beans will also flavor the meat.  Build the salad adding greens, meat mixture, veggies, cheese, avacado, pico de gallo and then top with non-fat yogurt.  Serves 4. 

More Simple Snacks

One can always hope that an apple a day will keep the cardiologist away.  Add a tablespoon of Natural low-sodium peanut butter for protein and staying power.

These mini-bags of Smart Pop! popcorn may not be high in nutrition, but they do provide bulk and fiber to keep the tummy feeling full for awhile.  A mini-bag also keeps the portion size under control, for we all have amazed ourselves with the amount of popcorn a single stomach can hold.

This may not rate the highest on nutrition but if Starbucks is your secret addiction, the Mocha lite frappuccino is a 100 calorie option that lets you enjoy your java without too much guilt.  However, be aware that since it is made with milk, it's not a low sodium drink.  If you're headed to the coffee shop with a friend, lite ordering options include a grande iced Americano with non-fat milk and Splenda, a non-fat sugar-free flavored latte or iced tea sweetened with Splenda.

A fruit smoothie is easy to whip up if you have a good blender.  Be sure to blend well unless you want to be spitting ice chunks into the sink.  Use whatever fruit is in season.  This peach smoothie has:
4 peach sections (Lite canned peaches or 1 ripe fresh peach)
1/3 cup non-fat Greek yogurt
1/2 cup crushed ice
1 packet Splenda

I consider sugar-free jello not as a snack, but more of  "It's 30 minutes until dinner and I'll starve if I don't eat something NOW!"  Other tide-me-overs include a cup of hot tea with Splenda or a cup of instant low-sodium chicken broth.  Something warm in the tummy keeps it quiet until real food arrives.  Healthy eating experts often advise avoiding any products containing artificial sweeteners and colors, which is a very noble aspiration.  For those of us having difficulty giving up our "I love sweets!" habit, an occasional sugar-free product is not a bad idea.  It's probably good to limit your intake of artificial sweeteners and strive to wean yourself off the need for sweets altogether . . . eventually . . . hypothetically . . . someday . . . if you know what I mean.  Among the sugar substitutes, the herbal sweetener stevia (available in products like Truvia) are considered more natural and thus a safer choice.  I don't think they make sugar-free Jello sweetened with stevia just yet . . .

Simple Salmon

Salmon is a great heart healthy choice because it is easy to cook and contains Omega-3 oils.  Search hard to find wild caught fish (often from Alaska) rather than farmed, "color added" Atlantic salmon.  Wild caught salmon will usually have a brighter red coloring.  In the wild, salmon develop a red color from eating krill in the ocean which is also what makes them rich in heart healthy Omega-3 oils.

Ingredients:
3-4 oz. of wild salmon filet per serving
olive oil
your favorite fish spice blend (such as lemon and dill, lemon pepper, or Chef Paul's Magic Salmon Seasoning:  look for a low-sodium seasoning blend in the spice section of your store if this is critical for you)
Garnish:
1/3 cup non-fat Greek yogurt
2 Tbs. chopped cucumber
1 tsp. freshly snipped dill weed or 1/4 tsp. dried dill

   Preheat oven to 400 degrees.  Rinse salmon in cold water and pat dry.  Run your finger over the surface of the fish to feel for bones.  Remove bones with fish tweezers if desired.  Spray a small open baking dish (like a 9x9) with PAM and place filets skin side down.  Drizzle tops with olive oil and rub over the surface.  Sprinkle with salmon seasoning mix.  Bake for 15 - 25 minutes until salmon flakes easily and is no longer raw red colored in center.  Thicker pieces will take longer, while tail pieces may be done in 15 minutes.  It can get a little dry if overcooked, so start checking it after 15 minutes.  Before serving, remove the skin with a fork or spatula.
   Mix the yogurt, cucumber and dill together to make a garnish substitute for tartar sauce.
   Serve with brown rice and a steamed vegetable side of your choice.

Chicken Tagine with Apricots

My adventurous niece toured the Middle East this summer and came back talking about Chicken Tagine.  My sister put together this light version of the recipe that is unusual and delicious.  You'll be rummaging through your cupboards looking for some of these spices, but it's worth the effort!

 Ingredients:

2 Tbs olive oil [or spray pan with "Pam"]
4 boneless, skinless chicken breasts, cut in half
4 cloves minced garlic
1 large onion, peeled, cut in half and sliced
1 15-oz can diced tomatoes [no salt added]
1 15-oz can garbanzo beans, drained
6 oz pkg dried apricots, cut into half moons
1 cinnamon stick
1 1/2 tsp ground cinnamon
1/2 tsp tumeric
1/2 tsp black pepper
1/4 tsp ground nutmeg
1/4 tsp ground cardamom
1/4 tsp ground cloves
Garlic salt to taste
Garnish:
chopped cilantro leaves
1 c non-fat yogurt [or lite sour cream] mixed with 1 Tbs cajun seasoning mix

Optional:  Serve with cooked brown rice or whole-wheat couscous.
My brother-in-law also sautéed up some yellow summer squash with onions, thyme, basil, cayenne and little garlic salt as a colorful side dish.

Heat olive oil in a large saucepan or Dutch oven over medium heat.  Add garlic, onions and chicken breasts; cook, turning chicken once to brown.  Remove chicken.  Add all of the ground spices and cook another 30 seconds.  Add tomatoes, garbanzo beans, apricots and cinnamon stick; bring to a simmer.  Nestle the chicken pieces in the tomato mixture and cover with lid.  Once the mixture has returned to a simmer, cook 35 to 40 minutes or until chicken is tender.  Serve alone or over cooked brown rice.  Garnish with a dollop of yogurt mixture and a generous sprinkle of freshly chopped cilantro leaves.

Healthy Snacks

Snack foods provide an extra boost during the day so that we can somehow get back to what we're really supposed to be doing.  Sometimes we're actually hungry, but more often than not it's driven by that, "I wonder what I can eat?" question that regularly pops into every mind.  If by chance the question is now, "I wonder what HEALTHY thing I can eat?", here are a few options.

A half cup of non-fat Greek yogurt mixed with berries and a packet or two of artificial sweetener (or honey) can be a good high protein snack option.  Protein takes longer for the body to digest and therefore satisfies hunger for a longer period of time.  You can add some crunch to this snack by topping it with chopped walnuts, pecans or almonds.

A health professional friend of ours gave us some of these for Christmas.  A handful of these babies can hit the spot when you just have to have some chocolate.  Don't go nuts with the nuts -- a small portion is critical to keep your healthy snack low in calories.  Dark cocoa powder supposedly has some health benefits (bless the scientist who came up with that one!), and almonds are one of the healthier nuts.  If you want your almonds without cocoa, an even healthier option is to eat them raw (not roasted, not salted). 

Okay you knew I was going to bring out veggie sticks at some point, but does that look so bad?  I even included a little whole wheat goldfish shaped roll for you to enjoy with some hummus.  If you've never had hummus before, give it a try for a new taste sensation.  It comes in a variety of flavors besides the original plain.  Read the label and be careful about the sodium in it if that is an issue for you.  A tablespoon of old-fashoined peanut butter is a high protein condiment on your veggies if hummus is not your thing.  Salsa is another approved alternative, but it comes with the same sodium alert.  Learn to read the labels.

A protein shake is another option for a filling, healthy snack.  Be aware that they are an acquired taste.  If your response after making your first shake is, "It looked like a milkshake, but it tastes like BLECH!!!," you are normal.  After your second or third attempt (and a bit of tweaking with the ingredients), you may find yourself exclaiming, "That was surprisingly satisfying!"  Many recipes for protein shakes are available on the internet, but generally they involve a scoop of protein powder along with the additives of your choice.  Additive options include 6-8oz of milk, crushed ice, berries, fruit juice, honey, flavor extracts, sugar-free chocolate syrup -- and an occasional brave soul puts in some unidentified matter so that it comes out green.  Put it all in a blender and beat the begeebers out of it because protein powder has a tendency to resist dissolving.  Protein powders also come in a variety of flavors including vanilla and chocolate, which generally improves the flavor of the shake.  Unless you are very brave, don't try plain powder.  It can be useful for adding protein to something else that already tastes good.  Soy products can be difficult to digest until your system gets adjusted to them.  If you're new to eating soy, you may need to take a Beano along with your shake at first.  Have I sold you on protein shakes yet?

Cholesterol and Triglycerides

  As we age, almost all of us will encounter the subject of cholesterol and triglycerides.  Most of us have been tested at one time or another to measure the amount of these substances floating in our blood.  These tests are one way doctors monitor our metabolic health and tendencies toward arterial disease.

  Triglycerides are fatty materials that are measured in the blood along with cholesterol.  Much like LDL cholesterol, triglycerides can increase the risk of heart attack, stroke and artery hardening.  Triglycerides are usually very sensitive to dietary changes – heavy fat, starch or sugar can lead to high triglycerides in the blood.  Diabetes that is not well controlled causes the liver to turn excess sugars into triglycerides.  Triglycerides can also be genetically high, can increase if certain thyroid conditions are present, and may be elevated in women taking estrogens.  If triglyceride levels are near 1000 or more on blood tests, it may indicate a relatively rare pancreatic inflammation that can cause painful pancreatitis.  For people with existing artery narrowing due to cholesterol buildup or in people with diabetes over age 35, doctors recommend values under 150 for triglycerides on fasting blood tests.  Individuals with no risk factors will want to keep triglyceride scores under 200.  In some cases, just cutting back on sugar or starch portions, decreasing waist size slightly, and/or doing gentle daily exercises can help significantly lower  triglycerides on blood tests.  Using natural fish oils and/or niacin vitamins can also significantly lower triglyceride blood levels in some cases (niacin is best taken under a physician’s supervision).

  Cholesterol is a substance produced by the liver and used in cell membrane construction.   Although it is naturally produced by the body, it’s also present in foods we eat – most commonly in meat, poultry, fish and dairy products.  Cholesterol is found primarily in foods of animal origin, not in foods that come from plants.  Chemically speaking, cholesterol is a combination of lipid (fat) and steroid.  The liver not only produces cholesterol, but also regulates how much cholesterol is stored or released into the blood from the foods we eat.  The “total cholesterol” number measured on blood tests is broken into two kinds:

HDL = high density lipoprotein, considered “good” cholesterol
(remember it by “H = happy”)

LDL = low density lipoprotein, considered “bad” cholesterol
(remember it by “L = lousy”)

  Target numbers for a healthy cholesterol level depend on other risk factors a person may have for disease.   A healthy 35 year old without risk factors for coronary artery disease should aim for an LDL under 150 and HDL in the range of 65-75.  If an individual has other risk factors for arterial disease, the LDL target number will be even lower.  People with some cholesterol artery narrowing or diabetics who are above age 35 should have an LDL under 70. 

  Ideally, the goal is to keep good cholesterol levels high and bad cholesterol levels low.  Research has shown that keeping LDL (bad) cholesterol low reduces the risk of heart attack, stroke and hardening of the arteries. 

  HDL cholesterol is considered “good” because it actually can work as a mini vacuum cleaner, removing plaque from artery walls and disposing of it through the liver.  Those lucky individuals with high HDL cholesterol can most often attribute it to heredity.  Unfortunately a person’s HDL number is often hard to manipulate into a positive range simply by a change of eating habits or activity.  Increasing exercise and eating foods like oatmeal, soy, and fish high in omega-3 oils (or fish oil supplements) can have a mild positive effect on HDL levels for some people when combined with reducing animal fat in their diet.  Quitting smoking and vitamin niacin have also been shown to increase HDL. Regardless of your HDL number, slow daily exercise can help the HDL do its job of trying to clean out arteries naturally.  When bad cholesterol is high, the body lays some of it down in the arteries in the form of plaque.  Over time, the outside layer of this plaque develops a fibrous cap that acts like a protective shield.  After about 20 minutes of exercise, the artery wall relaxes and this hardened area is more able to be removed by the “vacuum cleaners” of HDL cholesterol.  Exercise makes the best conditions for what HDL you have to get in there and clean!

  The easier blood cholesterol number to change is LDL (bad cholesterol).  High LDL blood cholesterol is associated with increased risk of coronary heart disease and is therefore to be avoided.  Many individuals can bring their LDL and triglyceride numbers down by changing their diet and reducing their waist size.  The factors that affect blood cholesterol levels include what we eat, body weight, exercise, gender, age, diabetes, and heredity.  Some individuals have high LDL because of their diet and physical condition.  This group can impact and change their LDL cholesterol level simply by eating better, losing weight and/or exercising.  Other individuals have inherited a tendency toward high LDL cholesterol.  This group may have only a limited ability to change LDL levels by diet and exercise.  Medications are available to effectively reduce LDL cholesterol for most individuals.

  Your doctor monitors cholesterol levels carefully because they are an easy indicator of how much plaque your body may be laying down in the arteries.  Risk factors for hardening of the arteries (arterial sclerosis) include smoking, family history of cardio-vascular disease at 55 or younger, being sedentary, diabetes, high blood pressure, being overweight, and/or being a Type A personality (anxious, angry, driven, stressed).

  In some cases, individuals may have high cholesterol without accumulating plaque in the arteries.  If your cholesterol is high but you have no other risk factors for heart disease, it may be a good idea to investigate how much plaque is accumulating in your arteries by another means.  Other ways to check for hardening of the arteries include having a neck ultrasound or a CT scan called a “calcium score” that is now becoming affordable and commonly available.   For around $125 (most insurances aren’t paying for this yet) your doctor can order a quick CAT scan test that will see how much calcification has occurred in the arteries around your heart.  This is becoming a way to screen patients for hardening of the arteries earlier on in their life, before a heart event has ever occurred.

  In general, lowering bad cholesterol and triglycerides is managed through a healthy diet, controlling weight, exercising and working with your doctor if medication is needed.

Dietary Fat

The basic facts about fat:

·         The American diet is high in fat.

·         Fat is high in calories – higher than the same amount of protein or carbohydrate per gram.

·         Most of us need to cut down on the total amount of fat we eat in our diet.

·         Only 20 – 35% of the total calories consumed in a day should come from fat.

·         A diet high in fat can contribute to high cholesterol, clogged arteries and being overweight (which may lead to type 2 diabetes and its associated health problems).

·         Not all fats are created equal.  Some types of fat are more damaging to our health than others.

  Excess fat is stored in the liver.  When more fat is consumed than can be stored, fats are left floating in the blood stream and are available to be laid down in arteries and around the organs.   Fats laid down in arteries narrow the width of the artery opening.  As arteries narrow, they are subject to blockage from blood clots and cholesterol.  When an artery is completely blocked, the tissue that depends on it for blood supply dies from a lack of oxygen.  This is what happens in the average heart attack.

  The bottom line on fat:  seek to limit fat intake from oils, spreads, sauces, desserts and greasy snack foods.  Avoid anything containing trans-fat, partially hydrogenated oils or hydrogenated oils.  Choose leaner cuts of meat, fish and lower fat dairy products.  Processed foods that have a long shelf life often contain the “bad fats”, including many crackers, cookies and chips.  Fat cannot and should not be totally eliminated from the diet, but try to choose the better kinds of fat when selecting foods to eat.  For example, olive and canola oil are better choices than butter.  The fat in an avocado is better for you than the fat from a piece of bacon. 

  The best way to manage fat in the diet is to learn which foods contain high levels of fat so that you can avoid or minimize them.  One way to obtain this information is by reading food labels.  In general, look for these kinds of words when reading a label:

Bad fats: 

                animal fats (eat minimally)

                palm oils (eat minimally)

                saturated fats (eat minimally)

                hydrogenated oils (avoid entirely)

                trans-fats (avoid entirely)

                partially hydrogenated oils (avoid entirely)

                cholesterol (eat minimally)

Better fats:

                mono-saturated fats

                poly-unsaturated fats

                fish oils rich in omega-3

Chicken Curry Couscous Salad

Salad:
4 boneless, skinless chicken breast halves
1 cup whole wheat couscous cooked according to package directions, omit salt
6 oz. snow peas, blanched and cut julienne
2 med. carrots, cut julienne
6 green onions, cut diagonally
1 large red bell pepper, cut julienne
2 stalks celery, cut diagonally in small pieces
1/3 cup fresh basil or cilantro, chopped
Low-sodium chicken broth, optional for poaching chicken breasts
Dressing:
1 tablespoon minced ginger
1 lg. garlic clove, chopped
1/4 cup lime juice
3 tablespoon rice wine vinegar (red or white wine vinegar will also work)
2 tsp. honey
1 tablespoon curry powder, adjust to taste
1/2 teaspoon salt (omit for lower salt diets)
1/3 cup olive oil

  This recipe is a great example of how citrus and vinegar can add zing to a recipe, compensating for the absence of excessive fat and salt. 
  Cook the couscous according to package directions, leaving out the oil and salt if you require an even lighter version.    Prepare the chicken breasts by poaching them in low-sodium chicken broth or by sauteing them in a small amount of cooking oil.  If you love curry, you can sprinkle a little extra on them after they are cooked for added flavor.  
  Blanch the snow peas in boiling water for 1 minute, drain, then slice into bite size pieces julienne style.  Saute the bell peppers if you prefer them soft (some of us prefer them raw and crunchy!).  Cut up the remaining vegetables into bite size pieces on the diagonal and stir into to the couscous. Add a small amount of chicken broth if the couscous seems too dry.
  Whisk the dressing ingredients together in a salad shaker or small bowl.  Gradually pour the dressing onto the chicken and couscous mixture, adding less than the full amount if you want less "zing".  Mix thoroughly and refrigerate about 4 hours before serving.  For a nice presentation, serve in a bowl line with Romaine leaves or plate it individually on one large piece of Romaine per person.  This salad is great served with Tomato Basil Soup, wheat rolls and fresh fruit.
  Contributed by Amy T., who feeds her own hungry cardiologist on a daily basis.

Laurie's Story

I invite you to read the following recommendations from a couple who have been through the experience of an unexpected heart attack.  Laurie and Drew get an A+ for embracing the opportunity and working hard to learn better eating habits. 
Laurie writes:

Drew was home and recovering from his triple bypass.  The past several days had been scary and hard.  But everything was going to be okay, and we felt incredibly grateful.  He was 70, I was 60, and we had much more of life to share.

Nutritionally, though, things had to change.  My basically healthful cooking had also freely used such Julia Childs staples as butter, cream, eggs, cheese, chocolate.  Drew loved eggs with sausage or bacon for breakfast.  We’d happily dive into pizza, desserts, sauces, movie popcorn, etc.   

But what had to stop was all I knew.  There was no GPS recalculating the way.  Most of my go-to cooking was now outside the new playing field.  I felt overwhelmed with the responsibility of instantly switching to heart healthy meals that would 1) help ensure he (and we) would never have to go through anything like this ever again; 2) be tasty and satisfying so he (and I) wouldn’t feel deprived or depressed about the “good ole days;” and 3) not result in having to obsess over food for the rest of our lives. 

Fast forward a year and a half to now.  Heart-healthy eating is our new normal.  The transition’s been made.  Drew continues a 2-3x/week cardiac rehab regimen.  He lost 25 lbs the hard way but has kept it off.  And because of our more healthful diet, I’ve trimmed down to where I was in my 20’s. 

If you’re reading this, odds are a heart attack event has hit your family.  Because we’ve been there, here are a few recommendations and reality checks that hopefully might help as you go forward:

Recommendation #1

I needed some specific heart healthy cooking help to get me jumpstarted.  So I went to Barnes & Noble, stood there in front of the shelves of cookbooks, staring at the rows of books, willing one to jump out at me.  One did.  The WomenHeart’s All Heart Family Cookbook.  It was exactly what I needed to get off dead-center and start finding my way.  It’s clearly written, attractively laid out, easy to navigate.  Part I devotes one page to each of 40 heart healthy foods, explaining benefits and cross-referencing to recipes featuring each food in Part II.  Several of Part II’s heart-protecting recipes have become go-to favorites.

Recommendation #2

This is painful but necessary.  Pitch anything and everything in pantry and refrigerator that’s high in saturated fat, cholesterol, and/or sodium.  (And if you take the time to rinse out and recycle the containers, you get extra good-steward-of-the-earth points.)  Keep a grocery list going of replacement items to look for that are more nutritionally heart-friendly. 

Recommendation #3

However long grocery shopping typically takes you, double that.  Triple it.  Go when you’re not pushed for time.  Go when crowds are likely to be smallest.  Give yourself that gift.  Why?  Because for the next weeks and even months, until you get a feel for what to immediately look for, you will be comparing all options for every item on your grocery list for the one with the best nutritional value – every can of black beans, loaf of bread, bottle of dressing, jar of marinara sauce … everything.  If you try to do that in a hurry and/or in crowded aisles, it will be incredibly stressful.     

Recommendation #4

For the first 2-3 months, I kept track of the amounts of saturated fat, cholesterol, and sodium for every single meal and snack Drew consumed.  I’d total each on a daily basis to see how we were doing with the recommended targets.  If I was using a recipe with that information already broken down, great.  If not, I figured it out.  (See Recommendation #5.)  It was kind of a tedious pain, but very worth it for helping both of us to become more educated and intuitive about what and how much.

Recommendation #5

Use the internet.  It’s a gold mine of easy information.  There are lots of useful websites out there for finding nutritional values of every kind of food/ingredient;  ingredient substitutions; etc.  Google is your friend.

Recommendation #6

Be open to trying products and making substitutions that never found their way into your kitchen before.  For me, anything other than real butter was eeewwww.  Drew switched over to HeartSmart spread but I stuck with my butter.  Then a friend had me try yogurt-blend Brummel & Brown, and (just like Mikey) I really liked it.  Even better, its nutritional content is identical to HeartSmart’s, and so now we both use it.  In addition to taste, I also like how Brummel & Brown melts like butter and can often be used as a butter substitute for cooking, unlike the other [fake ewwww] spreads. 

Instead of pizza take-out, make it.  Sure, not as fun, but as with all other heart-protecting adjustments, the trade-off’s worth it.  A good, nutritionally-friendly pizza dough is New York Pizza Dough at Ingles (frozen balls to thaw and roll out), on which healthful sauce, cheese, and toppings can be added.

Substitute lean ground turkey for ground beef.  Turkey bacon for regular bacon.  Canadian bacon even better.  Eggbeaters for eggs (for many baking uses, plus Drew scrambles them with frozen peppers and onions for breakfast).  Remove skin from chicken.  Pure maple syrup over Mrs. Butterworth’s.  Brown rice beats white.  Large bags of individual frozen salmon and tilapia filets.  Whole wheat pastry flour (in bulk at EarthFare) instead of white flour.  Etc etc.

Salt was a bit of a conundrum.  We tried salt substitutes.  Didn’t like.  Mrs. Dash varieties okay, but not the same.  We’ve ended up either omitting salt or adding very little, depending on the food.  Kosher salt, sea salt, and Lawrey’s seasoning salt are better options than table salt, as their sodium content’s a little less.

Reality #1

Heart-healthy meals cost more due to heart healthy ingredients’ typically higher quality.  Fresh fruits and vegetables are emphasized more.  Name brands’ nutritional values are typically better than store brands, and organic options are typically better than name brands.  Leaner cuts of meat.  Whole wheat pasta.  Organic, free range eggs (lower cholesterol).  Drew loves making ham, roast beef, or turkey sandwiches with cheese for lunch, so I’ve switched to the more expensive, but nutritionally superior Boar’s Head brand at the deli counter.  Grocery shopping is now more about heart healthy than price.

Reality #2

At first I was so freaked out that I thought meals had to be as close to zero saturated fat, cholesterol, or sodium as possible.  Then I learned about recommended daily targets for each, plus carbs, fiber, etc.  I discovered how many “keeper” recipes fall within those targets.  And now I can easily navigate heart healthy daily meal planning.  Delicious and easy heart-healthy recipes are everywhere – magazines, newspapers, on-line.

Reality #3

While we never dined out frequently before all this, restaurants are now an every now and then special treat.  When I started checking area restaurants’ websites for their menus’ nutritional breakdown – both sit-down restaurants and fast-food – I was shocked.  For most of them, saturated fat, cholesterol, and/or sodium content is stratospheric.  Subway has some decent options.  And Panera’s.  You just need to do some web site checking or ask your server for menu nutritional breakdown information to help you make smart choices.

Related:  At first, when going to a special event or on vacation, I’d stress over all the out-of-bounds food.  But then I decided to chill, leave my Food Nazi hat at home (mostly), and let Drew enjoy his occasional exception to the norm.  A culinary splurge every now and then is okay. 

Bottom Line

So take heart!  Whether survivor or caregiver, it’s a new lease on life that can be lived fully, happily, actively, and most of all, gratefully.

Drew Adds…

With a heart healthy diet, like all other good intentions, there’s a tendency for backsliding.  The biggest example for me is alcohol.  I’ve always loved a cold beer and good wine, probably in amounts too liberal, certainly by heart healthy standards.  One technique I’ve found helpful for drinking wine, though, is to sip it.  Besides making a smaller amount last longer, it also savors the flavor.  I do realize, though, that wine and beer consumption has slipped from recommended amounts, although still not as much as before.  I urge you to do better.  It’s an indulgence I hope won’t show up later.  So far so good. 

Which leads me to the next comment …. Because of backsliding tendencies like the above, it’s a good idea to see your cardiologist annually to monitor cholesterol, triglycerides, etc.  It’s also helpful to monitor your weight on a daily basis to ensure it stays within a target 5-pound range.

Finally, a critical antidote to backsliding is a good drill sergeant at home.  Laurie’s that for me – or, as I affectionately call her, my Food Nazi.  It’s a form of nagging based on love that, far from creating marital problems, has made ours even stronger. 

Caffeine and Acid Reflux

   Although caffeine is not particularly harmful in and of itself, individuals vary greatly in their sensitivities to it.  How much caffeine you can consume without suffering for it will be unique to you.  Most health professionals recommend no more than 15 oz. of caffeinated coffee a day or 30 oz. of tea.  Caffeine stimulates the heart muscle and can cause the heart to race or beat irregularly in people sensitive to it.  Caffeine also works as a diuretic, stimulating the kidneys to remove more water from the body. Drinking large amounts of coffee can lead to mild dehydration.   However, caffeine doesn’t seem to cause the kidneys to secrete their hormones in excess like sodium, so is not considered harmful in that regard.  Since it is a stimulant, caffeine leads to wakefulness and difficulty sleeping if consumed too close to bedtime.  The effects of caffeine can last 7-10 hours, so caffeinated drinks should be avoided later in the day.  Disrupted sleep is a major health issue in America, and caffeine is a player in the problem.  The jitters that come along with drinking too much caffeine can also cause an uncomfortable sense of anxiousness in some people.

  Acid reflux caused or exacerbated by caffeine can lead to a more serious condition called “esophagitis”.  Caffeine relaxes the closure that keeps acidic stomach contents from coming back up into the esophagus (the tube leading down to the stomach).  When this opening to the stomach does not do its job in closing tightly, the acid washing back into the esophagus burns its lining.  People can be unaware or only mildly aware that they have this condition, and therefore often ignore it.  If acid reflux continues long enough, the esophagus will become so irritated and inflamed that it will go into spasm.  The pain caused by the esophagitis can exactly mimic the pain of a heart attack and land you in the ER.  The esophageal nerves run throughout the chest, so pain from esophageal spasm can radiate into the left shoulder, arm and back just like a heart attack.  Esophageal spasms are the number one non-cardiac reason for chest pain.  This alone is good reason to limit consumption of caffeine to 2-3 cups per day.

  Nutrition labels do not list amounts of caffeine present in foods.  Coffee, tea, chocolate, sodas and energy drinks are the most common caffeine sources.   Note that “decaf” really means “less caf “, not “no caf”.  Decaf drinks contain much less caffeine than regular, but cannot be consumed in limitless amounts as a “freebie” if you have been told to eliminate caffeine consumption for health reasons.

      Typical caffeine content in common sources:

1 oz. dark chocolate                                    18 mg

8 oz. tea                                                       47 mg

8 oz. decaf tea                                               2 mg

8 oz. coffee                                                  95 mg

8 oz. decaf coffee                                          2 mg

8 oz. Red Bull Energy Drink                        80 mg

12 oz. cola                                              30-50 mg

  If you are trying to cut back on caffeine, do so gradually so as to avoid a massive headache and sluggishness.  Decrease your intake by 1 cup of coffee (or 1 can of cola) every 2-3 days until you get it down to the recommended levels.

Sodium

     Even if your cardiologist has not yet put you on a low sodium diet, you mostly likely are guilty of including far too much salt (sodium) in what you eat.   The FDA recommends that healthy individuals consume only 2300mg of sodium daily.  The average person who is not actively trying to cut down on salt can easily consume 5000-7000mg daily.  One teaspoon of salt is approximately 2300mg.  Most of us can get away with excess salt consumption early in life, but even if you have no symptoms of water retention or congestive heart failure, you are putting an extra load on your heart and kidneys by eating large amounts of salt in your diet.  Salt causes the body to retain water.  The heart must work harder to push this extra fluid around the body.  The kidneys also must ramp up their work by secreting hormones that rid the body of the excess sodium.   As we age, the organs are less able to continue this pace and eventually lose their race to keep up with the work load salt creates.  Fluid backs up in the lungs and collects in the legs and feet.  Problems controlling blood pressure develop.  High blood pressure can lead to heart disease, stroke, and kidney disease.  For those individuals with congestive heart failure, overdoing it with salt even for a short time can send you to the ER. 
     If you are overweight, sedentary, over 50 or have a family predisposition to high blood pressure, you may be particularly vulnerable to the havoc created by a high sodium diet.  The good news is that with exercise, weight loss and a managed low-sodium menu, patients can often improve their condition enough to get off of prescribed blood pressure medications.  Individuals who continue to eat lots of salty foods are actually defeating and working against what their blood pressure medicines are designed to accomplish. 

     The average person is unaware of the many foods which contain significant salt.  Some of the more common foods containing salt include:

Milk
Icecream

Cheese, including cottage cheese

Cereal, including instant oatmeal
Peanut butter

Bread

Soda pop

Frozen dinners
Canned vegetables

Processed meats like bacon, sausage, pepperoni, hot dogs and bologna

Pizza

Creamy salad dressings

Ketchup

Soy sauce

Barbecue sauce

Crackers

Chips, pretzels, salted popcorn

French Fries

Canned soups

Gravy

Noodles cooked in salted water

Sea salt and Lite Salt contain a little less sodium, but are still big offenders

                If you have just found new resolve to cut your sodium intake or have recently been put on a low-sodium diet by your doctor, it’s a good idea to begin with a self-assessment.  Take a day when you have nothing to do except be compulsive about reading every label of every food item you eat.  Keep a running tally of milligrams (mg) of sodium consumed for one day.  Be careful to see if the amount you ate of any given food was “one serving” according to the label.  If it was twice the serving size, then double the amount of milligrams of sodium that are added to the tally.  Once you see how much sodium you’ve consumed during an average day, you’ll have a lot better idea of how much adjustment needs to be made in your diet.  Work with your doctor if you are already on medications (they need to monitor your dose if you suddenly start eating differently).  Then start making changes in some of the bigger offending items which contain the most amount of salt.  Find creative recipes that are low in sodium.  Shop more carefully and buy “no salt added” or “reduced sodium” food items.  A good website for low-sodium recipes is www.lowsodiumcooking.com .  You will be surprised how much salt you can cut out of your diet without undue suffering.  Good luck!