Certain foods have been shown to decrease heart disease risk by lowering LDL ("bad") cholesterol levels and raising HDL ("good") cholesterol. And while you probably know about the cholesterol-busting powers of oatmeal, beans, and olive oil, you may be surprised to discover that some of your favorite foods can also make an improvement in your cholesterol profile. Here, the authors of The New American Diet lay out the science behind some surprising foods that can help protect your heart.
Good: Pasta
The antioxidants in pasta help control inflammation and insulin, which in turn helps reduce levels of harmful LDL cholesterol and triglycerides. When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate refined grains. Barilla, a major manufacturer of pasta products, recently released a line of whole-grain pastas that are almost identical to the average supermarket brand, and you can buy them in bulk at discount stores!
Learn four more simple diet changes to combat the forces of fat.
Good: Scrambled Eggs
A study in the Journal of Nutrition found that eating eggs increases good (HDL) cholesterol but not bad (LDL) cholesterol. So eggs actually help your arteries stay clear! In another study, overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (including the yolk) reported higher energy levels and lost 65 percent more weight—with no effect on their total cholesterol levels.
Good: Hamburger (from Grass-Fed Beef)
The perfect heart-healthy diet is balanced in its ratio of omega-3 to omega-6 fatty acids. While conventionally farmed beef is about 1:20 in its ratio of omega-3 to omega-6, grass-fed beef is more like 1:3—close to the ratio found in most fish. And grass-fed beef has twice the vitamin E and only about 15 percent as much fat as conventionally raised beef. Grass-fed beef is available through a variety of Internet sources or at most farmers' markets.
Discover 15 more superfoods that will help you flatten your belly for good.
Good: Egg McMuffins
It might not be perfect, but a fast-food breakfast is better than none, and the Egg McMuffin's nice balance of protein, carbs, and fats with just 450 calories make it one of the best go-to options in fast-food land. The National Health and Nutrition Examination Survey II revealed that serum cholesterol levels are highest among those who skip breakfast. According to Harvard researchers, eating breakfast makes for smaller rises in blood sugar levels throughout the day. And regulating blood sugar helps reduce levels of harmful LDL cholesterol and triglycerides.
Good: Almonds
When researchers at Purdue University had people eat 2 ounces of almonds a day for 23 weeks, they found that not only did they not gain any weight, but they decreased their caloric intake from other unhealthy food sources while improving cardiovascular risk factors like lipid metabolism and cholesterol levels.
"Health" Foods That Aren't
Good: Chipotle Grill's Carnitas Bowl
A fast-food pork dish can improve your cholesterol profile? Yes. Chipotle Grill uses naturally farmed pork that's high in stearic acid—the same kind of heart-healthy fat found in olive oil. By skipping the carbohydrate-laden wrap and adding black beans, you'll get a healthy dose of protein and fiber as well.
Good: Dark Chocolate
Research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (bad) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain.
Good: Anchovy Pizza
The magic of the anchovy pizza comes from its combination of fish and garlic. Fish is loaded with minerals such as zinc, copper, iron, iodine, and selenium that work as cofactors to improve the effectiveness of cholesterol-lowering fish oils. Adding garlic to the mix lowers total cholesterol better than eating those fillets or cloves alone. Any fish/garlic combination will work, but few others will show up at your door in 30 minutes or less.
Bad: Tilapia
You might think ordering the fish is always the best idea, but a 2008 report from the Journal of the American Dietetic Association stated that eating farmed fish such as tilapia may actually do harm to people suffering from heart disease. The reason: Tilapia is naturally low in omega-3s and high in omega-6s, and often served breaded and fried, making it no better or possibly even worse for your heart than fried chicken.
Bad: Applesauce
An apple a day might keep the doctor away, but when you strip away the apple's fiber-dense skin and add sweeteners, as most applesauce makers do, you create a processed food that's high in sugar and low in fiber—a perfect recipe for blood-sugar swings that raise cholesterol levels. Conventionally grown apples also tend to be high in pesticides, which have been linked to obesity and metabolic syndrome.
Bad: Tofu
Isn't soy supposed to lower cholesterol? A study in the journal Circulation found that you'd need to eat 2 pounds of tofu every single day to lower your LDL cholesterol by a measly 3 percent. As a result, the American Heart Association no longer recommends soy as a heart-healthy food. Still, Americans eat enormous amounts of soy already, and recent studies show that soy makes it harder to retain muscle and easier to store fat.
import from: http://health.yahoo.net
Wednesday 12 October 2011
Tuesday 11 October 2011
Pork Chops with Gorgonzola and Pears
The juicy, flavorful rib chop is the main attraction in this Tuscan-style main dish but its flavor is heightened when served with the creamy Gorgonzola cheese sauce. The fruit flavor of the lightly browned pears mingles well with the meaty taste of the chops. For other ways to prepare pork chops, see more recipes that are available.
ingredients
- 4 pork rib chops, cut 3/4 to 1 inch thick
- Sea salt, kosher salt, or salt
- 2 Tbsp. olive oil
- 2 medium ripe pears, peeled, cored; each pear cut into 8 wedges
- 2 Tbsp. butter
- 1/4 cup dry white wine or apple juice
- 1/4 cup whipping cream
- 8 oz. creamy Gorgonzola or blue cheese, cut up
- Freshly ground black pepper
- Additional Gorgonzola cheese, cut into chunks (optional)
directions
- Sprinkle pork chops with salt. In a 12-inch skillet cook pork chops in hot oil over medium heat for 5 minutes. Turn chops and cook 5 minutes more or until browned and juices run clear (160 degrees F). Transfer chops to a serving platter. Drain fat from skillet.
- In same skillet cook pear wedges in butter over medium-high heat for 5 minutes or until browned, turning once. Add pears to platter.
- For sauce, add wine and cream to skillet. Bring to boiling; reduce heat. Boil gently, uncovered, 1 to 2 minutes until slightly thickened. Add the 8 ounces Gorgonzola; whisk until cheese is almost melted. Remove from heat. Serve with pork and pears. Sprinkle with pepper; serve with additional cheese. Makes 4 servings.
- Test Kitchen Tip: Rib chops are notable for flavor and juiciness.
Monday 10 October 2011
Mark Bittman on Shine: Curried Coconut-Butternut Squash Soup
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By Alaina Sullivan
Squash soups typically rely on a blender to give them a luxuriously creamy consistency, yet this version achieves richness without being pureed to a pulp. Small cubes of butternut squash are cooked in a milky-sweet broth, and they hold their shape all through cooking. The soup becomes creamy by way of coconut milk, which contributes a rich flavor without weighing it down. Curry, cinnamon and cumin spike the broth just enough to accent the squash without masking its natural flavor. The curry and coconut shine together as they usually do, but it’s the cinnamon that brings a warm, unexpected undertone to the dish.
It’s a soup that sits in limbo somewhere between creamy and brothy, sort of the best of both worlds. Garnish with fresh cilantro or mint. Recipe from Mark Bittman’s Kitchen Express.
Curried Coconut-Butternut Squash Soup
Cook two cups of chopped squash in a few tablespoons of vegetable oil, along with a diced onion, a teaspoon of cumin, a half teaspoon of cinnamon, and a teaspoon of curry powder (or more to taste). Cook the vegetables and spices until the onion is soft, about three minutes. Add five cups of chicken broth or water and a cup of coconut milk; bring to a boil and cook for about six minutes or until the squash is tender and easily pierced with a knife. Serve the soup topped with fresh cilantro and crusty bread or a scoop of rice.
Mark Bittman’s Kitchen Express presents more than 400 incredibly fast and easy recipes tailored to each season and presented in a simple, straightforward style. Bittman’s recipe sketches are the ideal mix of inspiration and instruction: everything a home cook needs to prepare a delicious, healthful, and cost-conscious repertoire of meals for any season and any time of day.
Sunday 9 October 2011
Chili Macaroni
This family favorite ground beef and pasta dinner recipe has wagon wheel macaroni and green beans in a spicy tomato sauce. With its short preparation and cooking time, you will be adding this one to your weeknight meal rotation. Plus, its a great way to get your kids to eat more green vegetables.
Top ideas for dinner tonight:
ingredients
- 12 ounces lean ground beef or uncooked ground turkey
- 1/2 cup chopped onion (1 medium)
- 1 14.5-ounce can diced tomatoes and green chilies
- 1-1/4 cups tomato juice
- 2 teaspoons chili powder
- 1/2 teaspoon garlic salt
- 1 cup dried wagon wheel macaroni or elbow macaroni
- 1 cup frozen cut green beans
- 1 cup shredded cheddar cheese (4 ounces) (optional)
- Tortilla chips (optional)
directions
- In a very large skillet, cook ground beef and onion over medium until meat is brown. Drain off fat. Stir undrained tomatoes, tomato juice, chili powder, and garlic salt into meat mixture. Bring to boiling. Stir in pasta and green beans. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until pasta and beans are tender.
- Top with shredded cheddar cheese and and serve with tortilla chips, if desired. Makes 4 servings.
Saturday 8 October 2011
Cooking with Healthy Whole Grains
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W e're very aware of white bread's shortcomings—highly processed, nutrient-deficient—when compared with its whole wheat counterpart. The satiating power of a bowl of oats is no mystery thanks to the staple's prominence in American breakfasting culture, but only recently have we begun to explore the wide-ranging benefits that whole grains (and pseudo-grains like quinoa, buckwheat, and amaranth) have to offer. Given the variety—oats, wheat berries, bulgur, and kamut, among others—as well as their versatility, we'd be remiss not to explore the world of these tiny wonders. So take a break from the tired, white, and processed and give vibrant, hearty whole grains a go.
In the past, food processing and storage practices made the whole grain a rarity in most supermarkets. According to Maria Speck, author of Ancient Grains for Modern Meals: Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries & More, the absence can be attributed to early industrialization during which shelf-stable processed and refined grains like white flour and pasta were introduced to the American consumer. Today, nutty, multicolored complex carbohydrates have been making a comeback as many natural and health food stores expand their grain offerings. And they deserve the hype: Whole grains are nutrient-dense powerhouses packed with iron, vitamins B and E, fiber, protein, and antioxidants. What's more, they have been suggested to lower cholesterol and risk for heart disease, as well as to aid in weight maintenance. In fact, quinoa and amaranth, so-called super-grains, contain all eight essential amino acids, making them excellent choices for vegetarians and others looking to bolster their diets with more plant-based protein.
While this renewed interest stems from a health angle, Speck argues that we should think of these staples not only as nutritional supplements but also exquisite additions to our meals. "We only talk about whole grains as healthy. Let's talk about them as something that brings variety, texture, flavor, and color to our meals. I even call them glamorous in my book because I want to highlight the beauty of the grains." So get familiar with whole grains by trying one of Speck's delicious and exotic recipes below, and tap into an ingredient that can transform your table any night of the week.
tips:
- The Long and Short of It
Slower-cooking grains like whole wheat berries, kamut, spelt, and rye are generally chewier and richer in flavor. They can take approximately 30 to 70 minutes to prepare and use 1 ½ to 3 cups of water per cup of grain. Although the time commitment can be considerable, these grains can easily be integrated into your meals with some careful planning. Speck recommends soaking the grains and then simmering them for about an hour, depending on the freshness of the grain, over the weekend. After draining, they can either be stored in the fridge or frozen in individual portions, then cooked in the microwave for a quick preparation after work.
- Pair with a Protein
- Mix Up the Methods
- Gluten-Free Grains
- Baking Basics
- Fresh Is Best
Find More Nutritious Dishes:
Friday 7 October 2011
SoNo Baking Company Cheesecake
Cheesecake was always my father Joseph’s favorite dessert. I’m sure he would have loved my version of the classic New York–style favorite that sits atop a nutty pistachio-flavored crust and is topped with seasonal fresh fruit. It is one of our all-time best-selling desserts. Here, we use raspberries, but feel free to try strawberries, blueberries, or kiwi. The combination of vanilla paste (vanilla seeds suspended in glycerin, sold at culinary specialty stores) and vanilla extract makes for a strong infusion of flavor.
Ingredients:
2 pounds cream cheese, at room temperature for at least 6 hours
1/2 cup apricot jam
1 1/3 cup plus 1/4 cup granulated sugar
1/2 cup shelled, unsalted coarsely ground pistachios
3/4 teaspoon coarse salt, divided
3 1/2-pint containers raspberries
2 teaspoons pure vanilla extract
1/4 cup shelled, unsalted pistachios
1 tablespoon vanilla paste, or seeds from 1 whole vanilla bean
1 1/4 cup graham cracker crumbs
5 large eggs, at room temperature
5 tablespoons unsalted butter, melted and cooled
2/3 cup sour cream
Read More http://www.ivillage.com/sono-baking-company-cheesecake/3-r-326419#ixzz1cfuD7Enf
Thursday 6 October 2011
Oakland officials threaten to shut down urban gardener growing food on her own land
(NaturalNews) The city of Oakland, Calif., which is marked largely by blight and crime, has decided to go after a backyard gardener for growing and occasionally selling the fruits of her labor. According to a recent report in the San Francisco Chronicle (SFC), Oakland city officials are summoning Novella Carpenter to either pay a costly permit fee and penalties for providing locals with backyard produce items like Swiss chard without government approval, or face city sanctions.
The 4,500-square-foot plot of land on which Carpenter has been growing produce and raising some small animals is in a very rough part of Oakland. There are plenty of abandoned, graffiti-laden buildings, and empty plots of land -- not to mention a severe lack of adequate grocery stores and food shops.
After allegedly squatting the land for several years, Carpenter finally decided to buy it several months ago for $30,000, and she now raises food for herself and her neighbors on it. Though she does sell some of it, the primary purpose of the lot is not to run a business. In fact, Carpenter has on numerous occasions allowed locals in need to come and pick food for their own use.
"When I started, I did it to feed myself," explained Carpenter to SFC. "Then I realized that in Oakland, people are really hungry. So people in the neighborhood came and picked food."
But Carpenter's efforts to improve the conditions in her community by planting the garden and growing food recently met the heavy hand of government regulation. The SFC story explains that a city planner in Oakland's building department recently became aware of Carpenter's garden after allegedly receiving a complaint concerning some rabbits on her property. Though he has not issued a final report on the manner, the planner did state that because Carpenter sells some of her produce, she would be required to obtain a valid business permit.
The only problem is that the permit is likely to cost "several thousand dollars," according to the report. And since Carpenter only makes roughly $2,500 a year before expenses, obtaining such a permit hardly seems viable or necessary under the circumstances, especially since she does not technically run a profitable business.
"It's incredibly sad that people can't grow food and sell it to folks," said Barbara Finnin, executive director of City Slicker Farms, a nonprofit group in Oakland that helps people start urban farms and that operates produce markets, to SFC.
Sources for this story include:
http://www.sfgate.com/cgi-bin/artic...
The 4,500-square-foot plot of land on which Carpenter has been growing produce and raising some small animals is in a very rough part of Oakland. There are plenty of abandoned, graffiti-laden buildings, and empty plots of land -- not to mention a severe lack of adequate grocery stores and food shops.
After allegedly squatting the land for several years, Carpenter finally decided to buy it several months ago for $30,000, and she now raises food for herself and her neighbors on it. Though she does sell some of it, the primary purpose of the lot is not to run a business. In fact, Carpenter has on numerous occasions allowed locals in need to come and pick food for their own use.
"When I started, I did it to feed myself," explained Carpenter to SFC. "Then I realized that in Oakland, people are really hungry. So people in the neighborhood came and picked food."
But Carpenter's efforts to improve the conditions in her community by planting the garden and growing food recently met the heavy hand of government regulation. The SFC story explains that a city planner in Oakland's building department recently became aware of Carpenter's garden after allegedly receiving a complaint concerning some rabbits on her property. Though he has not issued a final report on the manner, the planner did state that because Carpenter sells some of her produce, she would be required to obtain a valid business permit.
The only problem is that the permit is likely to cost "several thousand dollars," according to the report. And since Carpenter only makes roughly $2,500 a year before expenses, obtaining such a permit hardly seems viable or necessary under the circumstances, especially since she does not technically run a profitable business.
"It's incredibly sad that people can't grow food and sell it to folks," said Barbara Finnin, executive director of City Slicker Farms, a nonprofit group in Oakland that helps people start urban farms and that operates produce markets, to SFC.
Sources for this story include:
http://www.sfgate.com/cgi-bin/artic...
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