Lowering Cholesterol - 14 tips to Avoiding Heart Disease

The Basics of Cholesterol

Have you been diagnosed with high cholesterol? Is lowering your cholesterol a goal? The first step is to find out: What is cholesterol?

Cholesterol is a waxy, fat-like substance made in the liver and other cells and found in certain foods, such as food from animals, like dairy products, eggs, and meat.

The body needs some cholesterol in order to function properly. Its cell walls, or membranes, need cholesterol in order to produce hormones, vitamin D, and the bile acids that help to digest fat. But the body needs only a limited amount of cholesterol to meet its needs. When too much is present health problems such as heart disease may develop.

Cholesterol and Heart Disease

When too much cholesterol is present, plaque (a thick, hard deposit) may form in the body's arteries narrowing the space for blood to flow to the heart. Over time, this buildup causes atherosclerosis (hardening of the arteries) which can lead to heart disease.
When not enough oxygen-carrying blood reaches the heart chest pain -- called angina -- can result. If the blood supply to a portion of the heart is completely cut off by total blockage of a coronary artery, the result is a heart attack. This is usually due to a sudden closure from a blood clot forming on top of a previous narrowing.

Types of Cholesterol

Cholesterol travels through the blood attached to a protein -- this cholesterol-protein package is called a lipoprotein. Lipoproteins are classified as high density, low density, or very low density, depending on how much protein there is in relation to fat.

• Low density lipoproteins (LDL): LDL, also called "bad" cholesterol, can cause buildup of plaque on the walls of arteries. The more LDL there is in the blood, the greater the risk of heart disease.
• High density lipoproteins (HDL): HDL, also called "good" cholesterol, helps the body get rid of bad cholesterol in the blood. The higher the level of HDL cholesterol, the better. If your levels of HDL are low, your risk of heart disease increases.
• Very low density lipoproteins (VLDL): VLDL is similar to LDL cholesterol in that it contains mostly fat and not much protein.
• Triglycerides: Triglycerides are another type of fat that is carried in the blood by very low density lipoproteins. Excess calories, alcohol, or sugar in the body are converted into triglycerides and stored in fat cells throughout the body.

What Factors Affect Cholesterol Levels?

A variety of factors can affect your cholesterol levels. They include:

• Diet.  Saturated fat and cholesterol in the food you eat increase cholesterol levels. Try to reduce the amount of saturated fat and cholesterol in your diet.
• Weight. In addition to being a risk factor for heart disease, being overweight can also increase your cholesterol. Losing weight can help lower your LDL and total cholesterol levels, as well as increase HDL cholesterol.
• Exercise.  Regular exercise can lower LDL cholesterol and raise HDL cholesterol. You should try to be physically active for 30 minutes on most days.
• Age and Gender. As we get older, cholesterol levels rise. Before menopause, women tend to have lower total cholesterol levels than men of the same age. After menopause, however, women's LDL levels tend to rise.
• Diabetes. Poorly controlled diabetes increases cholesterol levels. With improvements in control, cholesterol levels can fall.
• Heredity. Your genes partly determine how much cholesterol your body makes. High blood cholesterol can run in families.
• Other causes. Certain medications and medical conditions can cause high cholesterol.  

Simple Steps to Lower Cholesterol

Has your doctor said you have high cholesterol (called hypercholesterolemia)?  Then you know you need to change your diet and lifestyle to lower cholesterol and your risk of heart disease.  Even if your doctor prescribed a drug to bring down your levels, you need to change your diet and become more active for cardiovascular health. These simple steps can help you to keep cholesterol levels in check:

Portion Control:  Give Yourself a Hand
Most Americans eat super-sized meals with portions being twice what is recommended for good health.  That can contribute to weight gain and high cholesterol.  Here is an easy way to practice portion control for a meal:  Use your hand.  One serving of meat or fish is about the size of what will fit into the palm of your hand.  One serving of fresh fruit is about the size of your fist.  One serving of cooked vegetables, rice or pasta should fit into your cupped hand.

Serve Up the Heart-Healthy Food
Load your plate with fruits and vegetables - FIVE TO NINE servings a day - to help lower LDL "bad" cholesterol.  Antioxidants in these foods may provide the benefit.  Or it may be that when we eat more fruits and veggies, we eat less fatty foods.  Either way, you will also help lower blood pressure and maintain a healthy weight.  Foods enriched with plant sterols, such as yogurts and other foods, can also help lower LDL cholesterol.

For Heart Health, Look to the Sea

A heart-healthy diet has fish on the menu TWICE a week.  Why?  Fish is low in saturated fat and high in healthy omega-3 fatty acids.  Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood.  They may also help lower cholesterol, slowing the growth of plaque in arteries.  Go for fatty fish, such as salmon, tuna, trout, and sardines.  Just don't drop the filets in the deep fryer - you will negate the health benefits.  Want to learn more about Omega-3 fatty acids?  Check out this blog post.

Start Your Day with Whole Grains
A bowl of oatmeal or whole-grain cereal has benefits that last all day.  The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you will be less tempted to overeat at lunch.  They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy.  Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.  Check out this earlier blog for more information on Whole Grains.

Go Nuts for Cardiovascular Health

Need a snack?  A handful of nuts is a tasty treat that helps in lowering cholesterol.  Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact.  Several studies show that people who eat about an ounce of nuts a day have lower risk of heart disease.  Nuts are high in fat and calories, so only eat a handful.  And make sure they are NOT covered in sugar or chocolate.


Unsaturated Fats Protect the Heart
We all need a little fat in our diets - about 25% to 35% of our daily calories.  But the type of fat matters.  Unsaturated fats, like those found in canola, olive oil, and safflower oils, help lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol.  Saturated fats, like those found in butter and palm oil, and trans fats rais LDL cholesterol.  Even good fats have calories, so eat in moderation.

More Beans, Fewer Potatoes

You need carbohydrates for energy, but some do your body more good than others.  Whole grains, such as brown rice or quinoa, whole-wheat pasta, and beans have more fiber and raise blood sugar levels less.  These help lower cholesterol and keep you feeling full longer.  other carbs, like those found in white bread, white potatoes, white rice, and pastries, boost blood sugar levels more quickly, leading you to feel hungry sooner, and may increase risk for overeating.

Move It!
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol -- although more exercise is even better.  It also helps you maintain an ideal weight, reducing your chance of developming clogged arteries.  You don't have to exercise for 30 minutes straight - you can break it up into 10-minute increments.

Walk It Off
If you are not used to exercising - or hate the thought of going to a gym - just go for a walk.  It is easy, healthy, and all you need is a good pair of shoes.  Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart diseas, helps you lose weight, and keeps bones strong.  If you are just starting out, try a 10-minute walk and gradually build up from there.

Work Out Without Going to the Gym
If exercise sounds like a dirty word to you, here is some good news:  You can boost your heart health by incorporating physical activity into your day.  Any kind of cardiovascular activity counts - gardening, dancing, or taking the stairs instead of the elevator.  Even housework can qualify as exercise, as long as you are doing serious cleaning that gets your heart rate up and not just light dusting.

What to Do When Eating Out
If you are eating healthy food at home to keep cholesterol in check, don't blow it when you eat out.  Restaurant food can be loaded with saturated fat, calories, and sodium.  Even healthy choices may come in super-sized portions.  Try these tips to stay on track:

• Choose broiled, baked, steamed, and grilled foods - not fried.
• Ask for it to be cooked without butter and with olive oil or without any added fat
• Get sauces on the side
• Practice portion control by asking for half your meal to be boxed up before it is brought out or split with a friend.

If you would like more help in knowing what and what not to eat when going to restaurants, please visit my website to learn more about Restaurant Survival 101.

Look for Hidden Traps
A close look at nutrition labels is essential for a low-cholesterol, heart-healthy diet.  Try these tips:

• Check serving sizes.  The nutrition info may look good, but does the package contain two servings instead of one?
• If it says "whole grain", read the ingredients.  Whole wheat or whole grain should be the first one.
• A food with "O grams cholesterol" could still raise your LDL cholesterol.  Saturated fat is the other culprit to watch for.

Don't Stress Out
Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which occurs when plaque from cholesterol builds up in arteries.  And research shows that for some poeple, stress might directly increase cholesterol levels.  Reduce your stress levels with relaxation exercises, meditation, or biofeedback.  Focus on your breathing and take deep, refreshing breaths.  It is a simple stress-buster you can do anywhere.

When Losing Means Winning
Losing wight is one of the best things you can do to fight cardiovasular disease.  Being obese increases the risk of high cholesterol, high blood pressure, and type 2 diabetes.  These all affect the lining of your arteries, making them more prone to collect plaque from cholesterol.  Losing weight - especially belly fat, which is linked to hardening of the arteries - helps rais HDL "good" cholesterol and reduce LDL "bad cholesterol.

 By focusing on the things that you can control like diet and exercise, you can make great strides in your goal of lowering your cholesterol.  If you would like more help in meeting your goals, and learning more about living a healthy lifestyle, visit Green Peas and Blueberries.  I focus on helping families live a healthy lifestyle in spite of crazy schedules.

Adapted from Cholesterol Management Center at WebMD

WHAT'S FOR DINNER TONIGHT?
Here is a quick, easy and heart healthy dinner using a great lean, pork tenderloin, fresh cauliflower and a variety of whole grains.

Balsamic Marinated Pork Tenderloin
Servings:  4

1 medium pork tenderloin
3 T Balsamic vinegar
2 T Olive oil
3 T chopped fresh herbs, any variet (I used rosemary, sage and lavender)
1 t chopped garlic
Coarse sea salt and freshly ground pepper, to taste

Combine all ingredients in ziplock bag except tenderloin.  Seal bag and shake well to mix, then add tenderloin.  Remove as much air as possible when sealing bag.  Turn several times to coat tenderloin, place in fridge to marinate for 1 hour to overnight.

Preheat oven to 375 degrees.  Remove tenderloin from the bag and place on a sheet pan.  Roast in oven for about 20 minutes until meat is done.  Remove from oven and let rest loosely covered in foil for about 5 minutes.

Serve with roasted cauliflower drizzled in olive oil and salt and pepper and any variety of whole grain, such as brown rice or quinoa.  I needed a quick one, so I pulled out a package of Uncle Ben's Ready Whole Grain Medley pouch in Roasted Garlic.  It has brown rice and red and black quinoa.  It has more sodium than I would prefer, but not a bad choice in a pinch.

The Whole Truth about Whole Grains

11 Reasons to make the switch NOW

Want to statistically reduce your risk of death from all causes (in other words, your total mortality rate) by 15% just by making one dietary change? Choose whole grains whenever you can.

We all know we're supposed to eat more whole grains. We know they're "good" for us (full of fiber, phytochemicals, and vitamins and minerals). Yet most Americans eat less than one serving of whole grains a day. So what's stopping us?

Maybe it's our fear of "brown" food. But you might be surprised how easy it can be to embrace the brown if you set your mind to it. Some of you will have no problems switching to whole-grain bread but will draw the line at whole-wheat pasta. For others, it might be the other way around.

The bottom line is that switching to whole grains is one of the most important things you can do for your health. So make the switch everywhere you can.

For my family, about the only refined-grain products we eat are the occasional ravioli, pasta or bread at a restaurant, or pizza crust (when they don't offer whole wheat).  An affinity for whole grains is an aquired taste, just like when you changed to skim or lower fat milk from whole milk.  We made the switch quite a few years ago, and now I really love the graininess of these foods and my kids do not even notice the difference.  Today, more than ever, there are fantastic products available in whole grain versions to allow you to more easily integrated whole grains into your diet.

And don't think that you can keep eating white, refined-grain products and just supplement them with some extra fiber. Research suggests that the various nutritional components of whole grains work together to affect our health.

A Bite of Whole-Grain History

When the industrialization wave hit America in the later 1800s, a new way of milling and mass refining took hold in the grain business and never let go. Removing the bran and germ seemed like a good idea at the time, since it meant that grain products could sit on store shelves much longer without spoiling.

But the worldwide epidemic of B-vitamin deficiencies (pellagra and beriberi) that followed was only the beginning. Frankly, we are only just realizing the nutritional fallout from almost eliminating whole grains from our diet over the past hundred years.

11 Ways Grains Are Great

Here's a quick list of all the ways that whole grains benefit your body. After reading it, you may ask yourself, "What don't they do?"

1. They're digested slowly.

Whole grains are digested more slowly than refined grains, which has beneficial effects on blood sugar and insulin (keeping levels of both down). A recent study found that the more whole grains men and women ate, the lower their fasting insulin levels were. And this is a good thing.

2. They reduce mortality rates.

After analyzing data from more than 15,000 people aged 45-65, researchers from the University of Minnesota School of Public Health found that as whole-grain intake went up, total mortality (the rate of death from all causes) went down.

3. They help reduce the risk of type 2 diabetes.

The Nurses' Health Study found that women who ate more than 5 grams of fiber from whole-grain cereals daily had about 30% less risk of developing type 2 diabetes than those who ate less than 2.5 grams of whole-grain fiber a day.
Other research found that women who ate a diet low in cereal fiber and high on the sugar (glycemic) index doubled their risk of type 2 diabetes.

4. They help control weight.

One study found that women who ate three or more servings of whole-grain foods a day had significantly lower body mass indexes (BMIs) than those eating less than one serving a day. (This was found in men, too, but the link was more significant in women.)
Another study found that women whose diets included the most whole grains were half as likely to gain a lot of weight over a 12-year period as those who ate the least whole grains. This slimming effect was seen even in teens.

5. They may protect against metabolic syndrome.

Research has found that metabolic syndrome -- a condition that raises the risk of diabetes, heart disease, and stroke -- was found much less often in people who ate the most cereal fiber and whole grains compared with those who ate the least.

6. They reduce risk of heart disease.

At least 25 studies have found that people who regularly eat whole grains have a lower risk of heart disease.

"The evidence is quite consistent and convincing that people who eat at least one serving of whole grains a day have a lower risk of heart disease and stroke," reports Mark Pereira, PhD, a nutritional epidemiologist at Harvard Medical School.

In studying the dietary habits of male health professionals, researchers found that for every 10 gram increase in cereal fiber eaten each day, the risk of heart attack was reduced by nearly 30%. A more recent study found this beneficial effect is even stronger in women.

8. They cut cholesterol levels.

Researchers at Northwestern University Medical School in Chicago found that adding oats to an already low-fat diet helped women cut their blood cholesterol by an additional 8 or 9 mg/dL after only three weeks. (That came on top of the 12 mg/dL reduction seen with the low-fat diet alone!)
Antioxidants found in oats cut cholesterol by suppressing the molecules that make blood cells stick to artery walls. When these cells stick to artery walls and cause inflammation, plaque deposits build up and narrow the passageways where blood flows, leading to "hardening of the arteries."

9. They reduce blood pressure.

Eating foods containing barley decreases blood pressure and improves several other risk factors for heart disease, according to a recent study. (Other studies of high-fiber, whole-grain foods have also reported significant reductions in blood pressure.)
The researchers also noticed a decrease in total cholesterol (an average of 21% reduction in those eating lots of soluble fiber, such as that found in barley and oats), and "bad" cholesterol. Levels of "good cholesterol" either increased or did not change.

10. They can decrease your risk of stroke.

A recent Harvard study found that a diet with large amounts of whole-grain foods was associated with a decreased risk of stroke in women.

11. They reduce cancer risks.

More than 40 studies looking at 20 types of cancer have suggested that regularly eating whole grains reduces cancer risk.
It's thought that whole grains may accomplish this by blocking DNA damage, suppressing the growth of cancer cells, providing antioxidant protection, and preventing the formation of carcinogens. The particular components of whole grains that may be protective include fiber; antioxidants including vitamins (like vitamin E) and minerals (like selenium); and various phytochemicals.
Among the types of cancer that whole grains help protect against are gastrointestinal cancers such as stomach and colon cancers, along with cancers of the oral cavity, pharynx, esophagus, and larynx.

Your Whole Grain Line-Up

If you're ready to go brown, whole-wheat bread is a great place to start. But don't stop there.
Here are nine common whole-grain foods that you'll probably find at your supermarket:

• Brown rice
• Oats
• Whole-wheat flour
• Rye flour
• Barley
• Buckwheat
• Bulgur (steamed and dried cracked wheat)
• Millet
• Quinoa

Adapted from "The Whole Truth of Whole Grains" by Elaine Magee, MPH, RD

And don't think that cooking them has to be difficult and time consuming.  Here are a couple of easy (and yummy ways to prepare some whole-grain favorites:

Pilaf-Method of Cooking Brown Rice
This is a single recipe (4 servings), but I would encourage you to double or triple it and freeze in meal-portion size bags or containers.  It certainly helps to get healthy weeknight meals on the table fast.  Don't be shy about trying different flavors, this is an extremely versatile side dish.  In fact, if you added some rinsed and drained beans after the rice is cooked, you could have a complete meal.

1 cup brown rice (not quick cooking)
1 T extra virgin olive oil
1 T shallots or (2 t) garlic or a mixture of finely diced onion (1/2 cup) and garlic (2 t)
2 1/4 cups flavorful no sodium added chicken or vegetable stock
Coarsely ground Sea salt and Freshly ground pepper, to taste

In a medium sauce pan, heat olive oil on medium high.  Add shallots and saute about 30 seconds to a minute.  Add brown rice and saute until rice smells a little nutty and rice is golden in color.  Add stock and salt and pepper and bring to a boil.  Reduce heat to a simmer and cook 45 minutes to 1 hour, until stock is absorbed and rice is tender.  Remove from heat and let sit covered for about 5 minutes.

Variations:
Asian:  Add a little reduced sodium soy sauce, liquid aminos (soy sauce substitute) or soy ginger sauce after sauteeing rice.  you could also saute a little minced ginger (1/2 to 1 t) with shallots or garlic and stir in some chopped green onions before serving.

Mexican:  Saute 1 1/2 cups finely chopped onion and 2 t garlice before sauteeing rice.  Add one 14 1/2 oz can of fire-roasted diced tomatoes and 1 bell pepper (any color) finely chopped with stock (reduce stock to 1 3/4 cup).  Stir in some fresh chopped cilantro before serving.

I am not usually one to spend time baking, just never been my favorite thing to do in the kitchen.  However, I do like to whip up a banana bread every once in a while to use up some over-ripe bananas - I HATE throwing good food away.  Yesterday I asked Will and Grayson if they would like to make some banana bread with me and they both JUMPED at the chance.  Their stools were up at the counter before I could even get the ingredients out of the cabinet.  I searched the internet a bit for a good whole wheat banana bread recipe.  Not only did I come across a fantastic recipe with significantly less sugar than most banana bread recipes, I also found a fantastic site called Whole Grain Gourmet.  This is a forum for people interested in integrating more whole grains into their diet.  They have some great recipes that not only use whole grains, but also try to decrease sugar consumption.

Whole Grain Banana Bread

1/3 cup unsalted butter, softened at room temperature
1/4 cup honey
1/4 cup packed natural brown sugar
1 t vanilla
2 eggs
1 1/2 cup mashed over-ripe bananas (about 3 medium bananas)
1 3/4 cup white whole wheat flour ( I used regular brown whole wheat flour and it was perfect, white is a little lighter in density - think pastry flour)
1/2 t kosher salt
1/2 t cinnamon
1 t baking soda
1/4 cup water
1/4 cup walnuts, chopped (optional)
1/2 cup dark chocolate chips, preferrably 60% cocoa (optional, could substitute dried cranberries)

Preheat oven to 325 degrees.  Lightly grease a 9x5 inch loaf pan with butter.  Combine flour, cinnamon, and salt in a bowl.  Whisk and set aside.  In another large bowl, combine butter, honey, and sugar and beat for two minutes.  Add the eggs and lightly beat until just combined.  Mix in bananas and vanilla -- do not overmix.  Gradually beat in the flour mixture in thirds.  Dilute baking soda in 1/4 cup hot (not boiling) water, then beat into batter.  Stir in, by hand, chocolate chipps and chopped nuts.  Pour batter into the pan and bake at 325 for 52 to 58 minutes (test for doneness being careful not to overbake as it may dry out the bread).  Remove the pan and place on a wire rack to cool.

If you plan to serve this to guests and want clean slices, then allow it to cool for 30 minutes.  If you want to enjoy some melt-in-your-mouth, out-of-this-world, warm banana bread, then dig in after 5 minutes.

Heres to fresh, fast, fantastic food! 

What NOT to feed kids, or anyone for that matter

I have to admit that it is difficult for me to take a negative approach and tell you what we should NOT feed our kids, as I generally like the positive approach in what we should.  However, when it comes to the battle ground of "kid food", it seems that there is an abundance of bad choices to avoid.  None the less, I have definitely included some healthier alternatives to these land mines. 

If you have followed the news on childhood obesity lately, you know that the state of affairs is pretty grim.  Childhood obesity rates have tripled over the past two decades, and most signs show that today's children will be the first to have shorter life expectancies than their parents.  Much of the blame for this has been on producers and marketers of unhealthy foods aimed at our youngest consumers.  These producers and marketers have certainly created an uphill battle for parents trying to compete with superheroes and cartoon animals, but fortunately we all have free will and do not have to feel imprisoned by this JUNK.

Since most kids have hummingbird metabolisms that adults can only envy, it is easy to often give kids a free pass and let them eat whatever they want.  But eventually, those metabolisms slow down, and the pounds settle in.  Also, because physical activity appears to be decreasing nowadays, and processed-food intake is increasing, kids are not burning calories they way their parents might have when they were kids.  Even if kids are not getting fat now, they are establishing eating habits that they will take into adulthood.  As parents, you can foster a love for healthy eating and exercise that will last your kids a lifetime -- which will hopefully be a long one!

Eating can be a classic power struggle, where a kid will try to finally locate mom or dad's last nerve, and frankly mom and dat are probably tired from a full day at work and not at their strongest...  There are numerous strategies you can use to mitigate this.  Let your kids help with the selection and preparation of the food.  If they picked ou the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet.  Also, try to promote eating vegetables and healthy food as being its own reward.  By offering dessert as a reward for eating vegetables, you create a system where unhealthy food is a treat and healthy food stinks.  The more you can talk about the benefits of certain foods/nutrients to their health, the more likely they are to be interested in them.  For example, we have an ongoing conversation in our house about how "strong" spinach makes you (yes, we had to explain to Will who Popeye was), but now he loves to talk about how much he loves spinach because it makes him so strong (of course he has to show us his strong muscles during that conversation).  When introducing a new food like kale, I talk about how it also makes you strong like spinach, etc.  Growing big and strong is a big deal to my kids, so they are always more likely to dive into something when we talk about how it will help them grow.

Someday, your children will realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food, but until then, here are some of the worst foods you can try to keep them away from, and some healthy replacements.

Chicken nuggets/tenders
These popular kid-menu items are little nuggets of compessed fat, sodium, high-fructose corn syrup (HFCS), and in some form chicken.  Depending on the restaurant, chicken might not even be the first ingredient.  Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad trans-fatty stuff).  Then, as if that is not unhealthy enough, you dunk it in a HFCS- or mayo-based sauce.  With all the fat, salt, and sugar, it is easy to understand why they are so tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking.  Even healthier-sounding menu items like McDonald's Premium Breast Strips (5 pieces) pack 630 calories and 33 grams of fat, more than a Big Mac, and that is before you factor in the dipping sauce.

Instead:  If you are cooking at home, grill a chicken breat and cut it into dipping-sized pieces.  Make a healthy dipping sauce, with HFCS-free ketchup, marinara sauce, mustard, or yogurt.  Let your kids help cut the strips or mix up the sauce.  Try cooking without breading, but if you must, dip the chicken breast in a beaten egg, and then roll in cornflake crumbles or panko bread crumbs before you bake it.  It will be crunchy and delicious, but not as fatty.

Sugar Cereals

I remember as a child feeling horribly deprived when I would go to friends' houses overnight and be treated in the morning to cereals with marshmallows that turned the milk pink or blue.  But now I can appreciate my mom and her unpopular unsweetened cereals.  True, they did not have any toy surprises in the box or any cartoon characters on the box, but they also did not have the cups of sugar, grams of fat, and hundreds of empty calories of these morning staples.

Instead:  Read the labels and try finding cereal that is low in sugar and high in fiber and whole grains.  Remember, "wheat" is NOT the same as "whole wheat".  Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives.  Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition.  Again, asking your child to help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.

Lunch Meat and Hot Dogs

Kids love hot dogs, bologna, and other processed meats, but they are loaded with potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers.  A study in Los Angeles found that kids who ate 12 hot dogs a month had NINE times the risk of developing leukemia.  And more health risks are being discovered all the time.  Leaf through any research about kids' nutrition, and you are bound to read about the bane of the cafeteria -- Oscar Mayer's Lunchables.  These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils.  These innocent-looking meals can boost fat counts up to 38 grams.  That is as much fat as a Burger King Whopper and over half the recommended daily allowance of fat for adults.

Instead:  Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef.  I love the in-house herb roasted turkey breast and pepper-crusted roast beef at Whole Foods.  Some HEB's and Central Market do in-house roasting too, but I don't believe that they use hormone and antibiotic free meats.  Use whole wheat bread, pita or tortillas for sandwiches; or if your kid's dying for lunchables, fill a small container with whole-grain, low-fat crackers; lean, unprocessed meat; and real cheese (not American slices).  This can be a great time to get out the cookie cutters to make healthy sandwiches more fun.  For hot dogs, read labels carefully.  Turkey dogs are usually a good bet, but some are still pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins.  Look for low levels of fat, low sodium, and a list of ingredients that you recognize.  There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.  Be sure to read those labels too, just because it is a veggie dog, does not mean that they did not add a bunch of other unhealthy stuff.

Juice and juice-flavored drinks

Juice, what could be wrong with juice?  While 100% juice is a good source of vitamin C, it does not have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates.  Too much juice can lead to obesity and tooth decay, among other problems.  The American Academy of Pediatrics suggests no more than 4 to 6 ounces of juice per day for kids under 6, and no more than 8 to 12 ounces for older kids.  Juice drinks that are not 100% juice are usually laced with artivicial colors and that old standby, HFCS, and should be avoided.  If you are going to serve juice, your best bet is to make your own juice from fresh, seasonal fruit.  You will not have to worry about all the additives, and it is another way you can involve your kids in the cooking process.  Let them design their own juice "cocktail".  And if you were even considering soda, DON'T.

Instead:  Water is still the best thirst quencher.  Explain the importance of good hydration to your kids, and set a good example yourself by carrying around a water bottle.  Get them used to carrying a small bottle of water in their backpack or attached to their bike.  If they are water averse, try water with a splash of 100% fruit juice in it.  But just a splash.  The idea is to get kids used to not having things be overly sweet, overly salty, or overly fatty.  The other great beverage is milk.  Filled with nutrients, calcium, and protein, growing kids need plenty of milk, though no so much fat.  Choosing low-fat or skim milk will help ensure that they get their milk without becoming overweight.

French Fries

High in calories, high in fat, and high in sodium -- and unsurprisingly the most popular "vegetable" among kids.  They offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not found in a deep fryer.  And the fat they are fried in is usually trans fat, the unhealthiest kind for your heart.  To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures.  In some tests, the amound of acrylamide in French fries was 300 to 600 times higher than the amound that the EPA allows in a glass of water.

Instead:  Vegetables like baby carrots, celery sticks, or other crudites are great options, but if potatoes must be had, there are some options that do not begin with melting a brick of fat.  A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans.  You can also try making baked fries, using slices of potato with a light brushing of olive oil.  Or, the classic baked potato could be a hit if you go easy on the fatty toppings.  Baked sweet potato fries are a fantastic alternative and they are nice and crunchy, provide tons of vitamins and the orange color looks great on the plate.

Chips (potato chips, Cheetos, Doritos, etc.)

These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat.  Some chips also have the acrylamide problem discussed under French fries.  Also, watch out for innocent-seemingly baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids.  PLEASE do not be fooled by the new trend to make chips "natural".  An article in the Wall Street Journal yesterday discussed how chip manufacturers are now marketing "natural", because apparently people think this means healthy.  "Natural" junk food is just as unhealthy as "unNatural" junk food. 

Instead:  Cut up vegetables are the best thing if you want that crunch, but air-popped popcorn and some baked chips are okay, too.  You can control how much salt goes on the popcorn, or experiment with your child using potential popcorn toppings like red pepper, Parmesan cheese, or dried herbs.  Try making your own trail mix with your child.  They might be more excited to eat their own personal blend, and you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that do not lead kids down the helathy snack trail.

Fruit Leather

Many of these gelatinous snacks like roll-ups or fruit bites contain a trace amount of fruit but lots of sugar or HFCS and bright artificial colors  Do not be misled by all the products that include the word "fruit" on their box.  Real fruit is in the produce section, not the candy aisle.

Instead:  If your child does not show interest in fruit in its natural state, there are some ways you can adulterate it wouthout sacrificing its nutritional value.  Fill ice-cube or popsicle trays with pureed fruit or freeze grapes for a frozen treat.  Or buy unflavored gelatin and mix it with pureed fruit to make gelatin treats without added sugar or color (another good time for the cookie cutters!).  You can also make great fruit leather in a food dehydrator or the oven.  Serve some raisins, dried apricots, apples, peaches, or other fruits that might give you that chewy, leathery texture without the sugar.

Doughnuts

These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar.  Toaster pastries, muffins, and cinnamon buns are not much if any better.  The worst thing about doughnuts and these other pastries, aside from their lack of nutritional content, is that they are often presented to children as acceptable breakfast choices.  These delicious deadlies need to be categorized properly -- as desserts, to be eaten sparingly.

Instead:  Honestly, a whole wheat toast topped with sugar-free fruit spread or peanut butter is not going to get as many fans as a chocolate-filled Krispy Kreme, but at some point, you have to stand firm -- not for breakfast.  Period. 

Pizza

In moderation, pizza can be a fairly decent choice.  If you order/prepare with the right toppings, you can get in most of your food groups.  The problem comes with the processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see lunch meat and hot dogs above); and the overabundance of cheese will also provide more calories and fat than a child needs.

Instead:  Make your own pizza with your kids.  Use a premade whole wheat crust (or whole wheat tortilla), an English muffin, pita, or bread as a base.  Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients, like diced chicken, sliced turkey dogs, and vegetables so that your child can build his or her own pizza.  Then sprinkle on a little cheese, bake, and serve.  If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after a while.  If you don't have time to make at home and you live in the Houston area, Gugliani's makes an amazing whole wheat crust and the Mona Lisa has great toppings of marinara sauce, fresh spinach, fresh thinly sliced tomatoes, fresh thinly sliced mushrooms, and a little feta cheese.  This pizza could easily be made at home or maybe you have a place like Gugliani's near you.

Adapted from "9 Foods Not to Give Your Kids" by Joe Wilkes

Take heart, kids today are a convincing bunch, and as parents we have to remain strong in teaching and showing them what it means to eat and live healthy.  After all, they are going to be in charge of teaching your grandkids and great grandkids the same thing.  I firmly believe that some food battles now are absolutely worth a lifetime of healthy eating habits.  Maybe with some of these tasty alternatives, you can avoid a few of the battles.

If you would like more advice on getting and keeping your family on the right track, contact me.  Please visit my website http://www.greenpeasandblueberries.com/ to learn more about how Green Peas and Blueberries can help your family live a healthy lifestyle inspite of your crazy schedules.

Here is to fresh, fast and fantastic food!

Healthy Cooking Made Simple

Here are some scary facts for you:  While three-quarters of us eat most dinners at home, less than 60% of us prepare them in our own kitchens.  And when we do cook, we seldom cook from scratch.  Last year, less than half of the main meals prepared at home included even one fresh product, according to research from the NPD Group.

Why don't we cook more?  The answer most often would be that we are too busy.  However, I would tell you that there are several other big reasons that we are not cooking: 1) afraid that we might eat what we make, maybe even all of it, 2) fear of making a mistake, and 3) a mythical assumption that preparing food from scratch is complicated. 

Fear of Making a Mistake
We see food as an extension of ourselves, so we worry about being judged by the outcome.  Ordering in takes a load of pressure off the perfectionist -- we can blame the restaurant for a lousy meal, instead of ourselves.  Learn from my experience, the more you cook the better you get, and the better your family gets at rolling with the punches when a meal does not pan out like you expected.  It is never fun to spend time on something and not get your preferred outcome, but are you perfect at everything else in your life, work, parenting, etc.?  No, but it does not keep you from getting right back up and going again.

Fear of Eating What We Make
Some of us hope that, by steering clear of the kitchen, we can keep the numbers on the scale from creeping slowly upwards.  But when it comes to what we eat, ignorance is NOT bliss.  The only way you can truly control the scale and the health of you and your family is to get in touch with the food that you are consuming.

Cooking helps food matter...
Many of us disconnect from food because we are disconnect from our bodies.  Cooking helps us tune in to how food smells and and looks (real food -- not its fake processed equivalent), as well as to the whole process of feeding ourselves; a process in which food is energy and nourishment and NOT the enemy.  Tasting and smelling food as it cooks encourages you to do the same as you eat.  You are more motivated to slow down and really enjoy a meal after working hard to make it.

4 Tips to UNCOMPLICATE Healthy Cooking

#1 Stock Your Pantry
Healthy cooking starts with your pantry, fridge and feezer.  If you keep the basics on hand, you will be able to whip up a delicious healthy meal in less time than it takes for pizza to be delivered.

 Basic Tools

• small and medium sauce pans, saute pan and stock pot (all heavy bottom and preferrably not non-stick except for maybe a saute pan.  Invest in something worth having and you will have them for a long time)
• Food Processor
• Grill
• Crock Pot
• Good chefs knife, bread knife and pairing knife
• Wooden spoon, tongs, spatulas
• Plastic cutting boards that will fit in dishwasher

Basic Healthy Cooking Ingredients:

• Fresh fruits and vegetables
• Frozen vegetables and fruits (fairly equal to fresh in terms of vitamins without any added stuff)
• Yogurt, low-fat sour cream
• Cheese (real cheese, not "American" cheese slices)
• Eggs
• Low-fat cuts of meat and seafood such as chicken breast, pork tenderloin, lean ground beef, Wild Alaskan Salmon, Ahi Tuna Steaks, Shrimp (both fresh and frozen)
• Rice and other grains (whole grain varieties like brown, red, black, quinoa)
• Pasta (whole grain)
• Tortillas (whole wheat or corn with no preservatives)
• Beans (all varieties both dried and canned without added salt or preservatives)
• Canned diced tomatoes, tomato sauce, and tomato paste (no added salt or preservatives)
• Salsa (fresh, if available)
• Vegetable or chicken stock without added salt
• Garlic (fresh or jar of pre-chopped)
• Shallots (fresh or jar of pre-chopped)
• Onions (fresh or bag of frozen)
• Extra Virgin Olive Oil
• Vinegar (balsamic, champagne, etc.)
• Low-sodium soy sauce
• Herbs and spices (fresh, if possible)
• Course sea salt
• Pepper grinder and peppercorns

Plan Ahead
By taking a few minutes each week to plan a menu, you will have confidence that you have what you need on hand and you can focus on the preparation.  Simplify dinner time by preparing as much as possible ahead of time.  Make double and triple recipes and freeze the extras for use later.  For example:

• clean and chop vegetables (or buy pre-chopped vegetables)
• Peel and chop potatoes and store in cold water in fridge
• Cut chicken breast into strips or bite-sized pieces for stir-fry
• Prepare a basic marinara for use over pasta, spaghetti squash, pizza or polenta
• Cook a big batch of beans for minestrone soup, chili or beans and rice.
• Cut up fruit for quick snacks (it is just as nutritious as fruit cut directly before eating, according to a study in Journal of Agriculture and Food Chemistry)

Keep it Simple
Using just these basic healthy cooking tools, ingredients, and pre-made foods, you can make any of the following healthy meals in minutes:

• Stir fry - Make a big batch of rice and save family-sized portions in the freezer.  Serve the rice with stir-fry made with your pre-prepped chicken and vegetables and your favorite spices and flavorings such as shallots, ginger and soy sauce.
• Pasta - Cook whole wheat pasta and serve with pre-made marinara sauce.  Complete the meal with a salad of pre-washed and prepped greens or add some earlier-roasted vegetables or fresh spinach to the sauce.
• Sandwiches - Grill chicken breast and serve on a whole grain pita, tortilla or bread, using veggies to pump up the nutrition.
• Beans and rice - Cook black or pinto beans with flavor enhancers like onion, garlic, bay leaves, and other herbs and eat with rice, salsa and a salad.
• Soups - Just saute some flavor enhancers such as onion, garlic, then add meat and saute.  Add stock and herbs and spices and some fresh or frozen vegetables and simmer.  You can make a delicious pureed soup in the same way, simply puree when vegetables are tender and serve with a dollop of yogurt.
• Dessert - Serve fresh fruit anytime for a quick and delicious snack or dessert.  For a special treat microwave chopped apples topped with cinnamon.  Serve with a sprinkle of rolled oats, sugar and/or chopped walnuts.  Grill pineapple, peach or banana and top with a small scoop of ice cream and a sprinkle of chopped nuts.

Pump up the flavor

Cooking and enjoying simple and fresh food is so much easier when you use your arsenal of flavor enhancers.  Garlic, onion and shallots add flavor depth to any dish, as does a small amount of wine or flavorful stock.  You can give the food even more of a boost with fresh herbs and spices like basil, oregano and cilantro.  Salt, while important to use in moderation, really brings out the flavor in any food.  I prefer sea salt because it has not been stripped of all of the natural minerals.  Good olive oil, quality vinegars and vinegrettes can really add flavor to meats and vegetables.  Don't underestimate such flavor enhancing toppings like nuts, cheeses, low-fat sour cream or yogurt and fruits and vegetables like sun-dried tomatoes and chunks of avocado.

So hopefully you are feeling more confident in your cooking abilities and are able to see how you too can fit healthy cooking into your lifestyle.  If you would like more support in your efforts to live a healthy lifestyle, how to get your entire family eating the same healthy foods or how to get healthy meals on the table, contact me for additional support.  Visit my website http://www.greenpeasandblueberries.com/ to understand how Green Peas and Blueberries can guide your busy family to a healthy lifestyle inspite of your crazy schedule.

Here's to fresh, fast and fantastic food!

Best Anti-Aging Foods

These six food groups hold the "power" to help you lose weight and turn back the clock.

 

1. Produce

Piling your plate with fruits and vegetables is a no-brainer when it comes to weight loss — they're low in calories, high in nutrients, and filling — but the latest studies show that certain ones can provide surprising anti-aging benefits.

There's buzz about blueberries, for instance, for their memory-boosting potential. But berries of all hues are antioxidant-rich, reports Navindra P. Seeram, Ph.D., assistant professor at the University of Rhode Island College of Pharmacy in Kingston. That means they combat free radicals, molecules that can cause widespread cell damage and are linked to chronic inflammation. Unlike the inflammation that occurs when you sprain an ankle or strain a muscle, the type that contributes to aging is persistent, and thought to be at the root of most chronic diseases, from cancer, heart disease, and diabetes to Alzheimer's, arthritis, and osteoporosis. Berries' beauty bonus: They're chock-full of vitamin C, another potent antioxidant that may help keep your complexion looking smooth by fighting those pesky (skin-damaging) free radicals.

To keep your vision sharp, set your sights on spinach and other dark leafy greens. These veggies are prime sources of lutein and zeaxanthin, plant pigments that protect your eyes from the harmful effects of ultraviolet light. Leafy greens are also rich in vitamin K, a nutrient that plays a role in reducing bone loss and preventing fractures.

 

2. Protein

This key dietary component becomes even more critical starting in the 40s, when muscle mass begins to decline by up to 1 percent a year. That drop slows metabolism, which makes the pounds pile on more easily. The double whammy consequence: Added weight puts your health at risk, and down the road, diminished muscle mass can throw off your balance (upping chances of a fall), sap your strength, and even threaten your ability to recover from an illness or accident.

To hang on to your metabolism-boosting muscle — and keep you feeling full after meals (another protein plus) — experts recommend eating plenty of skinless chicken and turkey breast, lean beef and pork, eggs, beans, and seafood. And don't forget protein-rich dairy: Minerals (primarily calcium, phosphorus, and potassium) in fat-free milk and yogurt as well as low-fat cheeses help to keep blood pressure healthy, pudge in check, and bones strong. News flash: Calcium can't build bone if you're not getting enough protein, and current recommendations — about five ounces a day for a 145-pound woman — are too low, says Robert P. Heaney, M.D., professor of medicine at Creighton University in Omaha. He recommends about 11 ounces of protein daily.

Another reason to spoon up some yogurt: Eating at least 1/4 cup every day led to a 60 percent lower risk of gum disease and a 50 percent lower risk of tooth loss in a Japanese study published in the Journal of Periodontology. The effect is thought to be linked to the probiotics in yogurt, but not in most other dairy.

 

3. Omega-3-Rich Fish

Fatty acids in seafood help quench the flames of chronic inflammation. In addition, "there's very good new data suggesting that omega-3 fats from fish act on an area of the brain that leads to improved mood and attitude among healthy people," says Artemis P. Simopoulos, M.D., author of The Omega Diet. These improvements in outlook lead to feeling healthier and more vigorous, she explains. The omega-3s in fatty fish like salmon and tuna have the most potent anti-inflammatory effects. But it's smart to consume omega-3s from plant sources, like walnuts and flaxseed, too — especially if you're not fond of fish.

 

4. Whole Grains

A 2008 review of these diet-friendly foods — which include whole wheat, oats, and brown rice, and the bread, cereal, and other edibles made from them — concluded that a meal plan loaded with whole grains helps you stay slim, thanks, in part, to fiber's role in appetite control. Their low rankings on the glycemic index (a system that rates the effect of different carbohydrates on blood sugar levels) may also play a role.

A raft of research has also shown that whole grains offer protection against diabetes, heart disease, stroke, colon cancer, high blood pressure, and gum disease. These benefits are tied to the array of vitamins, minerals, plant chemicals, and again, fiber that work together to promote health. (That's why refined grains, which filter out these nutrients during manufacturing, and add some back later in the process, don't offer the same advantages.)

 

5. Exercise

It's an anti-aging bonanza: Being active maintains muscle mass, boosts metabolism, and keeps your heart and lungs primed, among other benefits. Now, a recent study has found that running, in particular, promotes a long, independent life. Researchers at Stanford University School of Medicine followed a group of runners and non-runners for 21 years and found that elderly runners put off age-related disabilities for 16 years beyond their non-running counterparts. Runners also lived longer: 19 years into the study, only 15 percent of them had died compared with 34 percent of the non-runners. And the active ones were less likely to die from heart disease, stroke, cancer, and neurological conditions. While this study examined running, 30 minutes of more moderate aerobic activity, five days a week, will keep you healthy, according to recently released guidelines from the American Heart Association and American College of Sports Medicine. What should also be on your fitness agenda: strength training twice a week to maintain muscle and keep your metabolism humming.

 

6. Red Wine and Other Drinks

What other diet recommends red wine? Ours does because the ruby beverage's resveratrol is a potent antioxidant, inflammation damper, and artery protector. Plus, animal research suggests that high amounts of resveratrol may counteract cell death in the heart and brain, which could mean this compound has even greater potential to prolong your life. Limit yourself to one five-ounce glass a day; more could be harmful.

If you're not a wine drinker, no worries: Put on the coffeemaker or the kettle instead. Coffee appears to lower the risk of type 2 diabetes and Parkinson's disease, and evidence suggests that java drinkers have a lower chance of dying from heart disease. Some of the benefit may come from caffeine, but coffee also contains chlorogenic acids, antioxidants that might also play a protective role. Drinking tea may lower your risk of heart attacks, strengthen your immune system, protect tooth enamel, and help fight memory loss associated with aging. Choose green, black, white, or oolong — their leaves all come from the camellia sinensis, or tea plant. And their polyphenols (antioxidants), fluoride, and caffeine — which are thought to contribute to these health benefits — are largely missing from herbal brews.

Two Secret Age-Defying Treats

They seem like diet no-no's because of their calorie load, but dark chocolate and a handful (not a canful) of nuts have longevity and weight-loss benefits.

This just in: Nuts give you a surprising diet edge. A recent study found that despite being a high-fat, high-cal food, they don't promote weight gain. The reason: People find nuts filling and after eating them, offset some of the calories by eating less later on. Best of all, up to 20 percent of the calories in nuts don't get absorbed.

Craving something sweet? Dip into dark chocolate. The latest evidence suggests that cocoa flavanols (more predominant in dark chocolate than milky versions) may lower inflammation, keep blood pressure in check, prevent platelets from clotting (which could, in turn, prevent strokes and heart attacks), and boost brain power.

Adapted from "Best Anti-Aging Foods" by Samantha B. Cassetty, M.S., R.D. and Delia Hammock, M.S., R.D

WHAT'S FOR DINNER?

A fast and delicious anti-aging meal for the whole family.  Please don't be deterred by the ingredient list, it is the same ingredients repeated in each part of the dish but I tried to seperate them to make it easier.  If you don't want to spend time chopping shallots, they now sell chopped shallots in a jar in many markets.   You can marinate the salmom for 10 minutes up to a few hours and then it cooks in a flash (about 8 to 10 minutes per inch of thickness).  The brown rice is best when it has an hour to cook, but make some extra rice and store it in the freezer for another quick weeknight meal.  This is simply the saute method of cooking rice, you can do it with any flavors you like (instead of shallots and soy sauce,add some tomatoes, garlic, different herbs and spices, etc.) to adapt to different menus.

Soy Ginger Salmon over sticky brown rice with steamed bok choy and carrot ribbons

Servings:  4

4 Salmon filets, with or without skin

1 T low-sodium soy sauce

1 1/2 inch piece of ginger, finely chopped

3 large shallots or 1/2 medium onion and 1 clove garlic, finely chopped

2 T extra virgin olive oil

1/2 t freshly ground black pepper

1 T Extra virgin olive oil for saute

1 head bok choy, cut into bite-sized pieces

2 carrots, in ribbons using vegetable peeler (peel the length of the carrot)

1/2 cup white wine, stock or water

1 cup brown rice

1 large shallot, finely chopped

1 T extra virgin olive oil

1 T soy sauce

4 1/2 chicken stock or water

Rice

Start rice at least an hour before dinner.  In a medium saucepan, heat olive oil on medium high.  Add shallots and saute for about 30 seconds.  Add rice and saute for about 30 seconds to a minute until rice becomes a little toasted and smells nutty.  Add soy sauce and stir.  Add stock and bring to a boil.  Cover and simmer for about an hour.  Remove from fire and let sit covered for a few minutes.

Salmon

Place soy sauce, ginger, shallots and olive oil in gallon-sized ziplock bag and toss to mix.  Add salmon filets and turn several times to coat filets with marinade.  Marinate 10 minutes to several hours.

Heat a large saute pan on high.  Add olive oil and filets (save marinade for vegetables), presentation side down first.  Allow filets to brown before carefully flipping.  Turn heat down to medium and cook until just firm (about 5 to 7 more minutes).  Remove to a plate and cover with foil to keep warm.

Bok choy and carrot ribbons

In same pan, turn heat to medium high.  Pour remaining marinade into pan and saute shallot/ginger mixture briefly.  Add bok choy and carrots, wine and cover to let vegetables steam until tender but still brightly colored. 

CHEERS!

Hummus - Not just another dip

"Pureed Chickpeas" probably does not sound that appetizing, but if you add lemon juice or vinegar, tahini (sesame see butter), garlic and olive oil, you have hummus and that my friend is a totally different story.  Not only does hummus taste delicious, but it serves as an excellent replacement for some very high fat spreads and dips and packs a big nutritional punch.  Chickpeas, also called garbanzo beans, are one of the world's oldest cultivated foods.  The Middle Eastern region is thought to have created hummus hudreds of years ago.  Chickpeas, the main ingedient in hummus, are rich in fiber and protein.  They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.

Beans in general have been linked to various health benefits, such as lower blood cholesterol.  They may also help prevent cancer.  According to the American Institute of Cancer Research, early lab tests show that three compunds in beans (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.

Hummus also traditionally features tahini, which contributes some additional protein (3 grams per tablespoon) and fiber (0.7 grams per tablespoon) along with monounsaturated fat (3 grams per tablespoon).  Chickpeas and tahini both contribute fair amounts of calcium and iron, as well.

You can buy hummus already prepared at just about any market these days, and there are so many varieties to try.  I recently fell in love with Jalapeno Cilantro Hummus.  It is important to read labels because this seemingly simple food can quickly become less simple and less healthy when manufacturers start adding preservatives and using cheaper and less healthy oils than olive oil.  If you are going to buy instead of make, get a small enough container of the fresh stuff so that you finish it in a week or less.

10 Ways to Add Hummus to Your Diet

1. A spread on sandwiches and wraps instead of mayonnaise.  It gives you BIG flavor with less fat.
2. Hummus makes a delicious salad dressing if you thin it a bit with broth, water or wine.
3. A fantastic dip for raw vegetables instead of the higher fat and less healthy salad dressing dips.  You can make a beautiful tray by filling a bowl with hummus (pick your flavor: original, red pepper, jalapeno, etc.) and surrounding it with an assortment of vegetables like sugar snap peas, sliced cucumbers, zucchini, grape or cherry tomatoes, broccoli and cauliflower florets. 
4. You can spice hummus up by adding jalapenos and cilantro when you make it yourself or you can add a little of your favorite salsa for a delicious dip.
5. Use hummus as a spread for burgers instead of the traditional condiments like mustard, mayo or ketchup.
6. Make bruschetta more delicious and satisfying with hummus.  Top your bread with a bit of hummus before adding the traditional tomato bruschetta topping (tomato, garlic, olive oil, onion and basil).
7. Hummus is extremely easy to make.  Just pop the ingredients in the food processor and pulse for a minute.  It will keep in the fridge for about a week.
8. Serve hummus with whole grain crackers, crisps or pita chips for a delicious appetizer or snack.  This is my kids favorite afteroon snack.
9. Spread hummus instead of cream cheese on your whole grain bagel for breakfast.  You could even top it with some sliced cucumbers and or tomatoes for a very delicious and healthy breakfast.
10. Hummus is a friend of falafel.  If you are a fan of falafal (fried or baked crispy balls made with chickpeas, bulgur, and spices), hummus is a nice condiment for falafal served as an appetizer or as a filler in a pita sandwich.

CHEERS!

Quick and Easy Hummus
Servings:  about 7 (makes 1 3/4 cup)

15.5 oz can garbanzo beans, drained
2 T lemon juice
2 1/2 T tahini
1/16th t cayenne pepper (optional)
1/4 t salt (optional)
1/4 t freshly ground pepper

In food processor bowl, combine garbanzo beans, lemon juice, tahini, cayenne pepper, salt and pepper and process until smooth.  Refrigerate hummus in covered container for up to 1 week.

Roasted Garlic and Red Pepper Hummus

Add'l ingredients:

1 small head of garlic

1/3 cup roasted red peppers

To roast garlic, preheat oven to 425 degrees.  With a serrated knife, cut 1/4 inch off the top of the garlic head.  Place on a sheet of foil and drizzle olive oil over top.  Wrap head in foil and bake in oven until garlic is golden (45 to 60 minutes).  Squeeze garlic gloves out and discard the skin.  you can also purchase roasted garlic in some markets if you prefer to skip this step.

Add roasted garlic and red peppers to processor bowl and follow recipe above.

Jalapeno Cilantro Hummus
Add'l ingredients:
1/2 to 1 fresh jalapeno, seeds and membrane removed
1/2 cup cilantro leaves

Be sure to wash hands carefully after working with jalapeno peppers.
Add jalapeno and cilantro to processor bowl and follow recipe above.

Spinach Artichoke Hummus
Add'l ingredients:
3 canned artichoke hearts
1/2 cup fresh spinach leaves
1/2  T lemon juice (additional)

Add artichoke hearts, spinach and additional lemon juice to processor bowl and follow recipe above.

Adapted from "Hummus - How Healthy is it?" by Elaine Magee, MPH, RD