Strong Bones as We Age
Saturated Fat May Reduce the Protective Effect of HDL
The Healing Power of Touch - A Key to Good
Health
The Sleep and Stress Connection
Managing the Munchies - Retaining Results
FEATURED RECIPES – TOP 10 POWER FOOD SELECTIONS
Shredded Vegetable Burgers with Yogurt-Lime Sauce
Salmon Souvlaki
Citrus Salad with Flax and Olive Oil Dressing
Dr. Heather Peña's Energizing Shake
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Strong Bones as We Age
In the previous OneLife publication, we
took a look into one of the findings from the much publicized NIH
Women’s Health Initiative study that claimed that low-fat diets don’t
fight breast cancer or heart disease. When we looked a bit closer at the
secondary information, where the real news was made, we saw that there
was more to the story – and that our current recommendations to limit
saturated fats is still extremely prudent.
The same type of controversy surrounds findings on the effect of calcium
and vitamin D on bone health. Immediate headlines stated that taking
calcium and vitamin D had no effect on hip fractures, bone density or
colorectal cancer. Once again, the story here is a bit different when
you drill down into the data.
The NIH trial of calcium and vitamin D sought to test the theory that
regular use boosts bone density and lowers risk of fractures and
colorectal cancer. Over 36,000 women were recruited for the trial and
were randomly assigned to take 1,000mg of calcium and 400iu of vitamin D
daily or a placebo. However, the study itself, in my opinion, was poorly
designed and poorly executed. The bid to measure the effect of taking
calcium and vitamin D suffered because a majority of test subjects,
including those given a placebo, were allowed to take their own calcium
supplements on the side. In addition, 41% of test subjects didn’t take
the required pills consistently. This effectively ruined the usefulness
of the control group and rendered the study inconclusive. Why didn’t
they ask the participants to stop their supplements? Apparently there
was some concern that it would be unethical to recommend that women stop
taking something that the government already was recommending. They were
also concerned that some women might drop out of the study.
Design problems in the trials mean the results don’t really answer the
questions they were supposed to address. This lead to obvious widespread
misinterpretation of results by the news media and the public. When you
look at the subgroup of women who actually took the full dose of calcium
and D, their risk of fracture was reduced by 29%. It was particularly
important in women over 60.
Many eyes were on this study since Osteoporosis currently affects 42
million Americans in this country, as reported by the American Journal
of Clinical Nutrition. And now it is not just women who should be
concerned. “Until recently,” says Sherry Sherman, Ph.D, Director,
Clinical Endocrinology and Osteoporosis Research, NIH, “Osteoporosis has
been considered to be mainly a woman’s problem. We now know that older
men experience considerable bone loss over time as well.” With people
living longer than ever, increasing the intake of calcium and vitamin D
is currently recommended and is thought to be an important lifelong
strategy for both sexes.
Men usually reach their maximum bone mass by age 20 and maintain it
until a slow decrease is seen starting at age 60, especially if they
don’t have a bone healthy lifestyle. Women build bone until age 30, then
potentially start decreasing bone mass after menopause. Teenagers are
still building bone and it is especially critical for them to exercise
and have good nutrition. The more dense your bones are as you reach
adulthood, the less likely you are to suffer a fracture later in life.
In other studies we have seen improvements in bone density when intake
of calcium and D are optimized. Even more important is that calcium
alone isn’t enough. There are other nutrients essential to the
prevention of osteoporosis. Researchers at the University of Surrey in
England have identified several key micronutrients necessary for bone
health. Vitamin D is needed to help the body absorb calcium and other
necessary micronutrients include zinc, copper, magnesium, potassium,
silicon, boron, manganese, and vitamins K, C, B6, and folate.
Since fruits and vegetables contain many of these bone-essential
minerals and some additional protective nutrients, it is important that
we consume the recommended daily servings not only for general health
but bone health as well. A series of recent studies have revealed that
people with a history of eating lots of fruits and vegetables have
healthier bones than people who skimp on their servings. It doesn’t
appear to matter which age group you look at, fruit and vegetable eaters
have better bones.
Even though you may be programmed genetically for either high or low
bone mass, other factors can influence how much bone you end up with.
Risk factors for osteoporosis include smoking, excessive alcohol intake
(especially in men), excessive intake of animal protein, caffeine and
sugar. Certain medications can also increase bone loss: prednisone,
aluminum containing antacids, dilantin, lasix, aldactone, and excessive
thyroid supplementation.
You can lower your risk of osteoporosis with attention to certain
lifestyle changes that will help build and maintain bone mass. Along
with diet, a lifelong habit of weightbearing exercise, such as walking,
helps build and maintain strong bone. The greatest benefit for older
people is that physical fitness reduces the risk of fracture because
better balance, muscle strength, and agility make falls less likely.
Medications such as Fosamax, Actonel and Boniva can help reduce
fractures, as can hormones.
The younger you start, and the longer you keep it up, the better. The
next time you have a choice, reach for an apple and think of your bones.
- Heather Peña M.D., Medical Director, St. Helena Center for
Health
NUTRITION AND LIFESTYLE
Saturated Fat May Reduce the Protective Effect Of HDL
Recent
advances in research have brought more attention to the blood lipid (or
fat) we often call “good” cholesterol, or high density lipoprotein (HDL).
This “good” cholesterol doesn’t refer to the cholesterol we eat in food,
but to the HDL cholesterol circulating in our blood. It is one of the
blood fats measured in the lipid panel blood test doctors routinely
perform. And it is the component you want more of, because increasing
HDL helps lower your risk of heart disease.
Dr. Heather Peña, Medical Director of the St. Helena Center for Health
which includes the One “super physical”, reminds us of an effective
analogy to better understand the cholesterol perplexity: “Think of the
LDL particles as “garbage”, and the HDL then acts as “garbage trucks”.
In the ONE program we want to know more about the quality of a
participant’s HDL so we also measure the subtypes of HDL.” She
continues, “We are seeing the more powerful subfractions (HDL2b is the
hardest working "garbage truck") increase significantly over time as
people incorporate the ONE lifestyle into their lives.” “And,” she adds,
“consistent exercise and careful food choices definitely make a big
difference.”
Now, research has taken it even a step further. It may not be good
enough to have received results that show your HDL is in the right
range, says David S Celermajer, MBBS, PhD, senior author of this new
study, “the quality of HDL can actually be changed by what you eat.” He
continues, “our study has shown that eating alters the amount and
behavior of cholesterol and its subfractions. What we're saying is that
it's not just the amount of HDL, rather it's how active it is, or how
good it is that’s significant. And its 'goodness' can be profoundly
influenced by either a diet high in polyunsaturated fat, or in saturated
fat."
As if there weren’t enough reasons already to minimize your saturated
fat intake, here’s yet another reason to stay away from the Bratwurst
and Double Cream Brie. In this study, volunteers were fed either a meal
high in polyunsaturated fat (safflower oil) or saturated fat (coconut
oil) and one month later, were fed the alternate meal. The HDL that was
collected 6 hours after the saturated fat meal was accompanied by
elevation in two markers of inflammation. After the polyunsaturated fat
meal those markers were significantly lower.
The possibility of modifying HDL behavior should reinvigorate the field
of HDL research, Dr. Celermajer says. "Now that we've established that
the good cholesterol is not a fixed thing, it's a dynamic thing, it
opens up a whole new area of study of what can influence the quality of
HDL. Will different kinds of exercise make your HDL more protective,
what is the best diet for your HDL, what do certain medications that we
use frequently do to your
HDL?"
Dr. Celermajer also suggests that ongoing research should evaluate HDL
behavior when meals are being digested. "Almost all of the studies of
cholesterol and fats are done in people after an overnight fast. Those
of us who live in countries like the US or Australia spend about half
our lives in the post-absorptive state — the
three or four hours after we've eaten something. In order to understand
the relationship between cholesterol and heart health better, we now
know we need to start to look at what cholesterol looks like, not just
after an overnight fast, but after we eat."
Pearls:
Limit Saturated fats -- those from dairy: whole milk, cheese, butter ;
meat fats: beef, pork, chicken skin, lard duck/goose fat; coconut, palm
and palm kernel oils. In addition, hydrogenated oils (check the
ingredient label) are saturated and produce trans fat. These are found
most frequently in commercial baked goods, crackers, and deep fried fast
foods.
Choose instead: fats from vegetable oils – especially olive and canola
oils, nuts, avocado, olives and fish. Look for baked goods that have
changed their formula to use oil instead of partially hydrogenated oils.
- Vicki Saunders, MS, RD, Nutrition Educator
The Healing Power of Touch – A Key to Good Health
With our
very busy lives we often overlook the simple things that sustain us. A
very important component of wellbeing is the quality and quantity of
touch in our lives. It grounds and soothes us, and it also increases a
sense of connection to another . . . all important for our physical,
emotional and spiritual health. (Steve)
“The relationship of touching to health was noted as far back as the
thirteenth century,” says Dr. Dean Ornish in his book, Love and
Survival, The Scientific Basis for the Healing Power of Intimacy. “Lack
of human contact can lead to profound isolation and illness – and even
death. Many studies have proven that humans need touch to survive.
Infants cannot survive long without it.” As a matter of fact, we now see
that even premature newborns benefit through gentle massages by gaining
weight faster and often leaving the hospital days sooner than the
previous average.
Massage, as one form of touch, “is one of the oldest healing arts,”
writes Carol Sorgen of WebMD. “Chinese records dating back 3,000 years
document its use. The ancient Hindus, Persians, and Egyptians applied
forms of massage for many ailments, and Hippocrates wrote papers
recommending the use of rubbing and friction for joint and circulatory
problems.” And today we are very aware that massage can make a
difference; it can reduce anxiety, decrease pain, enhance the immune
system, heighten self esteem, enhance athletic performance and reduce
stress. And the list goes on.
Says Dr. Ornish, “There are hundreds of studies demonstrating the
healing value of touch. It has been found to be useful in treating
asthma, autism, back pain, cancer, depression, developmental delays,
dermatitis, diabetes, eating disorders, heart disease, irregular heart
beats, juvenile rheumatoid arthritis, posttraumatic stress disorder, and
a variety of other conditions.”
Despite the research, we do not touch each other very much in the United
States when compared with other parts of the world. Cited in Dr.
Ornish’s book, Psychologist Sidney Jourard observed and recorded how
many times couples in cafes casually touched each other in an hour. It
went from 180 times an hour in Puerto Rico to 2 times in the U.S. to
none in the U.K. Quite a staggering difference.
One reason for our lack of touch in this country may be our own
hesitancy in dealing with such a diverse population, a melding of many
cultures. Says Patricia Benner, RN, PhD, “in regard to the nursing
profession, nurses are taught the art of gentle touch and comfort
measures, such as being present in a reassuring manner. But with
culturally diverse patient and nurse populations, there can be cultural
confusion and even barriers to the nursing tradition of comforting
practices such as touch and being present.” She goes on to say, “Touch
itself may be endangered by concern for crossing cultural boundaries.
There is also the technological imperative of providing more technical
interventions such as medications for pain and nausea or tranquilizers.
Such “ordered” and charted interventions remain expected and highly
visible therapies.”
“When we understand the healing power of touching, we can look for ways
of increasing our contact with other people while respecting their
boundaries.” Says Dr. Ornish. “Awareness is the first step to healing.
Intimacy is healing. Touching is intimate.”
With a renewed awareness of the healing power of touch, look for
opportunities to make contact as you go through your day.
- Steve Wood, MA, MFT, Behavioral Therapist
The Sleep and Stress Connection
Recently, there has
been a lot in the news about the link between getting the proper amount of sleep
and successful weight loss and weight maintenance. Another area that may often
be overlooked, and as simple as it may sound, is the relationship of sleep to
stress relief. A good night’s sleep, something that alludes all of us at one
time or another, has been shown to serve many purposes, among those, says Helene
A. Emsellem, MD, medical director of the Center for Sleep and Wake Disorders, “a
good night’s sleep allows you to tackle the day’s stress more easily.”
“Stress is our response to daily life,” says Dr. Emsellem.
“It affects us emotionally, physically and behaviorally. The right amount of
stress can be a positive force that helps us to do our best and to keep alert
and energetic.” “Too much stress, however,” she adds, “can make us tense,
anxious, and can keep us up at night. And, conversely, when you’re tired, you
are less patient and easily agitated which can increase stress.” It is a
viscious cycle.
>The quality of sleep is important too. “Disruption of
the quality by episodes of breathing disturbance, reflux, joint pain, the cat in
the bed, can all affect and negatively impact how you feel the next day,” says
Dr. Emsellem. “You may wake up tired and achy; you will likely also be less
mentally sharp and more irritable.”
For those who think they are at their best with less than the recommended
amount of sleep a night, take note: “Most adults require seven to nine hours of
quality sleep per night in order to wake up feeling their best,” reports Dr.
Emsellem. “Many people will say that they only need five to six hours of sleep
per night, and they may well be able to function adequately.” “The key is,” she
emphasizes, “that studies have repeatedly shown that we need a minimum of seven
hours of sleep per night in order to function optimally.”
We can definitely survive compromised on less sleep. But the toll it takes on
our physical and mental well-being is huge. Dr. Emsellem believes that if those
same people who don’t believe they need the requisite amount of sleep would take
a two- or three-week period and allow themselves the pleasure and opportunity to
get enough sleep, they would appreciate an enormous improvement in their
well-being.
In order to wake up in the morning feeling well rested, you not only have to
sleep an adequate amount of time, but you need to “cycle through the five stages
of sleep in an orderly sequence and to spend enough time in each stage,” says
Emsellem. There are many, many things that can affect sleep
patterns, among them are Aging and Psychological Stressors. In regard to aging,
says Dr. Emsellem, “Sleep patterns change after people reach the age of 40.
There are many more nocturnal awakenings as people age which will affect sleep
quality and the likelihood they will awaken with a feeling of not being
rested.”
Stimulants should also not be overlooked,” says Emsellem. “They can stay in the body as
long as 14 hours and can increase the number of times you awaken at night,
decreasing your total amount of sleep time.” Avoiding caffeine is obvious but
lesser known is nicotine’s effect, when consumed in high doses, are similar to
those of caffeine. Alcohol is often overlooked in this category since it is
technically a depressent. “Alcohol may initially sedate you, making it easier
to fall asleep,” says Dr. Emsellem. “The downside is that as it is metabolized
and cleared from your system during sleep, it causes arousals that can last as
long as two to three hours after it has been eliminated. “
And when we're under stress, we have trouble initiating sleep. After a
stressful day it's not only hard to unwind mentally, but we may be tense and it
may be hard to unwind physically enough to initiate sleep. One of the biggest
problems I see with those who have difficulty falling asleep is the fact that we
have very busy lives and we don't always allow a wind-down time.
It is beneficial for people to develop
some kind of pre-sleep ritual to break the connection between stress and
bedtime. Some people find it helpful to make a list of all the stressors of the
day, along with a plan to deal with them. In addition, periods of relaxation
(meditating, yoga, stretching or taking a hot bath) can help a person relax and
get to sleep."
It is a good idea to set aside at least a half an hour -- and preferably an
hour -- of relaxing activity in the evening which doesn’t necessarily mean
watching TV. It is important to protect some time for yourself so you can
transition from your busy days and evenings into sleep. If you're in a family
situation, I think it's important to engage the family and explain what you're
doing, so your wind-down time can be respected.
I would encourage everyone to take time for sleep. It's a process that
restores us physically and mentally. Sleep is a vital part of our lives. We
just need to take the time to do it. Give sleep a chance.
- Lisa D. Hinz, Ph.D
Managing the Munchies – Retaining Results
The connection
between the belly and exercise is obvious for some people; some are
trying to shrink it, others are trying to firm it up, still others are
trying to lose it altogether! And we all know what you put into your
belly has a great effect on whether it stays or goes - but how many
people know how and when to do that effectively?
I hear people proclaim all the time, "I am starving after I workout!" Of
course they are, they've basically run out of fuel and the system's gas
gauge is flashing red. A sweaty workout depletes the stores of fuel
(called glycogen) in your muscles. The critical moment is the choice
that is made to refuel – hopefully no one winds up face down in a carton
of Haagen Daas. It is important to learn to refuel the body without
sabotaging your fitness.
So replenish those stores by chugging some OJ or eating half a bagel –
or even better if you have a little bit more time, remember to go for
color and smooth consistency post work-out: six ounces of yogurt and a
cup of fruit contains the carbohydrates and protein your body craves (
Melon, Strawberries, or blueberries are great) and if you put the whole
thing in a blender with half a cup of non-fat or vanilla soy milk along
with a handful of ice cubes, you will have a snack that is high in water
content and has volume – both re-hydrating and squelching the need to
graze at mealtime. (To jumpstart your day, also see Dr. Pena’s shake
recipe that follows.)
And the key to replenishing is to do it quickly. Studies show your body
makes new glycogen most readily in the 15 minutes after exercising. If
you miss the window, you might not be as strong for our next workout. To
get an extra glycogen boost, throw in some protein, too – like peanut
butter on crackers or a few slices of turkey on wheat bread. Protein
also helps repair and build y our muscles after strength-training. And
remember to drink plenty of water to replace what you sweat out.
The way you work out also has bearing on how hungry you get. A
University of Ottawa study looked at 13 women who exercised both
vigorously and then at a lower intensity. On high intensity days the
women had a tendency to eat back all the calories they lost (more in
some cases). On lower intensity days, they were still hungry but
averaged a 177 calorie deficit for the day. To preempt the desire to
overeat post-workout, have a pre-workout snack. A small bite a half-hour
to an hour before a workout will give you staying power but won’t weigh
you down. “It takes the edge off hunger and gives your body some
calories,” says Judith J.Wurtman, PhD. Author of Managing your Mind and
Mood Through Food. “But keep it small,” she says. “You don’t want to be
uncomfortable because your body is using all of its resources to
digest.” Choose a carbohydrate with a little protein particularly on
vigorous days: a cup of oatmeal stirred with a teaspoon of peanut butter
or yogurt and a few whole grain crackers if you have an hour or more
before the workout; half of a banana or 6 ounces of orange juice if you
have less time, because they turn into energy (glucose) faster.
Finally, learn to recognize thirst versus hunger: a simple trick is to
drink water before you eat. Researchers at the University of North
Carolina found people who drink about 7 cups of water a day eat about
200 calories less a day than those who neglect staying hydrated. Whether
you’re headed to Spinning or Yoga, drink some water before class and
bring a bottle to stay hydrated. If you workout regularly, water is key
to your success!
- Russ Melgar, CPT, FT Fitness Coordinator
An orange a day – good for the heart!
Don’t forget the apple, but grab an orange too! According to a recent
study at London’s University College Medical School, an orange a day may
help keep the cardiologist away. Researchers compared daily vitamin C
intake to two markers of arterial inflammation, C-reactive protein (CRP)
and tissue plasminogen activator (t-PA) in 3,258 men. Those whose diets
met or exceeded the 90 milligram daily recommended intake of vitamin C
were seven times less likely to show any signs of inflammation than men
whose daily intake of vitamin C was lower. Researchers believe that the
antioxidant effect of Vitamin C may help control inflammation in
arteries, reducing the risk of cardiovascular disease. Other Vitamin
C-rich foods are bell peppers, broccoli, papayas and strawberries.
Adding protein powder to evening shakes boosts morning alertness
Instead of counting sheep, have a shake to ensure a good night’s sleep.
A study published in a recent issue of the American Journal of Clinical
Nutrition finds that consuming a shake “spiked” with the amino acid
tryptophan at night may help improve mental acuity the next morning. Led
by a researcher from the Netherlands, results from the study showed that
consuming alpha-lactalbumin (A-LAC) protein powder “sharpened certain
participants mental acuity by improving their sleep.” Fourteen men and
women with mild sleep problems, and 14 others with no trouble sleeping,
participated in two trials on different nights; on one night,
participants drank a “tryptophan-fortified milkshake” with dinner and
later for a snack.. On the other night, they drank a milkshake without
the protein powder. Scientists found that patients with sleep problems
who consumed A-LAC performed better than patients who did not take the
supplement on a mental-alertness test the next morning, but there was no
significant difference in outcomes for patients without sleep disorders.
While the researchers say that A-LAC appears to “regulate sleep-wake
rhythms,” they note that “the magnitude of the influence is not clear”
and say that additional research is warranted before prescribing the
supplement to patients with sleep problems.
Shredded Vegetable Burgers with Yogurt-Lime Sauce
By now we have all heard that adding more vegetables and fruit to your
diet is the cornerstone of the optimal health. Here is a way to add not
only vegetables, but other good-for-you ingredients, in a tasty burger
that even the most finicky eaters will easily enjoy.
Beets, an ingredient your diners will never suspect is included
unless you tell them, contain powerful nutrient compounds and
antioxidants that help protect against heart disease, birth defects and
certain cancers, especially colon cancer. Carrots are an excellent
source of antioxidant compounds as well and the richest source of the
pro-vitamin A carotenes which help protect against cardiovascular
disease and cancer – and also promote good vision, especially night
vision. And zucchini, although not as potent as root vegetables like
garlic or onion, has been found to have anti-cancer type effects and
among other attributes, promotes prostate health; the nutrients it
contains have also been shown to be helpful for the prevention of
atherosclerosis and diabetic heart disease.
All of these fiber-rich foods help to keep cancer-causing toxins
away from cells in the colon. And the antioxidants, vitamin C and
beta-carotene also have anti-inflammatory properties. Getting your daily
servings of vegetables is sounding better all the time!
Makes 6
Yogurt-Lime Sauce
½ cup plain nonfat yogurt
2 teaspoons fresh lime juice
Coarse sea salt
Spritz of olive oil
Vegetable Burgers
2 shallots, finely chopped
½ teaspoon freshly ground pepper
1 teaspoon Thai curry paste (or ½ teaspoon curry powder)
1 Tablespoon peeled, grated fresh ginger
2 medium-sized carrots, peeled and finely shredded in food processor (1
cup)
2 small golden beets, peeled and finely shredded in food processor (3/4
cup)
1 medium-sized zucchini, finely shredded in a food processor and
squeezed between paper towels to remove excess liquid (1 cup)
1 ½ cups cooked long-grain brown rice
1 can low-sodium chickpeas (garbanzo beans), drained and rinsed
1 ½ cups fine, fresh, whole wheat breadcrumbs
For serving:
6 whole wheat burger buns
Sliced Tomatoes
Leaf Lettuce
Stir together yogurt, lime juice, and a pinch of salt in a small bowl.
Refrigerate sauce, covered, until ready to use.
Heat oil in a medium sauté pan over medium heat. Add onion, garlic,
pinch of salt, and pepper. Cook, stirring, until onion is translucent,
about 5 minutes. Stir in curry and ginger; cook a few seconds more. Add
carrots, beets, and zucchini; cook, stirring often, until vegetables are
just tender, about 2 minutes. Remove from pan and let cool.
In a food processor, pulse rice, chickpeas, and half of the vegetable
mixture in a food processor until it forms a coarse paste. Transfer to a
medium bowl. Stir in remaining vegetable mixture and the breadcrumbs.
Season with salt and pepper.
Shape into 6 patties. Refrigerate, covered, until cold, at least 30
minutes.
Preheat grill to medium heat (for charcoal, grill is ready when you can
hold your hand about the heat for 5 or 6 seconds). Brush grill with oil.
Grill burgers, flipping once, until slightly charred and heated through,
approximately 3-4 minutes a side.
Grill buns until lightly toasted. Serve burgers on buns with lettuce and
tomato; top with yogurt-lime sauce.
Nutrition Facts
Per serving: 387 Calories,14 g Protein, 71 g Carbohydrate, 6 g Fat ( 1g
Saturated Fat),
15 mg Vitamin C, 0.6 g Cholesterol, 780 mg Sodium, 12 g Fiber
Salmon Souvlaki
This take on a traditional Greek preparation – with tomatoes and olives
– is a quick and easy way to put Salmon on the table on a weeknight! One
of the 10 “Power Foods” recommended by Center for Health Medical
Director, Dr. Heather Peña, Salmon contains Omega 3 fatty acids which
have a broad array of beneficial cardiovascular effects: they decrease
platelet stickiness, decrease triglycerides and LDL (bad) cholesterol,
and are linked with lower rates of heart disease. In addition, they
promote anti-aging in the brain and skin, better cognitive function and
less inflammation in the body.
In the area of food and phytonutrient research, nothing has been
hotter in the last few years than studies on the lycopene in tomatoes.
This carotenoid found in tomatoes (and everything made from them) has
been extensively studied for its antioxidant and cancer-preventing
properties. The antioxidant function of lycopene - its ability to help
protect cells and other structures in the body from oxygen damage - has
been linked to the protection of DNA inside of white blood cells and
prevention of heart disease. Tomatoes are also an excellent source of
vitamin C, and vitamin A.
Olives are a very good source of monounsaturated fats and a good
source of vitamin E. The stability of monounsaturated fats translates
into a protective effect on the cell that, especially when combined with
the antioxidant protection offered by vitamin E, can lower the risk of
damage and inflammation. In addition to vitamin E, olives contain a
variety of beneficial active phytonutrient compounds including
polyphenols and flavonoids, that also appear to have significant
anti-inflammatory properties.
Serves 4
Preparation:
4 pieces whole wheat flat bread or pitas
2 heirloom tomatoes, cut into wedges
½ small red onion, thinly slides
3/4 cup crumbled, low-fat Feta
¼ cup Kalamata olives, pitted, halved
1 Tablespoon fresh oregano
1 Tablespoon fresh thyme
Freshly ground black pepper
1 Tablespoon red wine vinegar
2 Tablespoons fresh lemon juice
1 Tablespoon water
2 Tablespoons extra virgin olive oil
4 ea. 5 oz., center cut, pieces of Salmon
½ cup plain, non-fat yogurt
1 medium cucumber, peeled, seeded and diced
2 Tablespoons minced fresh dill
Heat oven to 200F. Wrap the flat bread in foil and place in oven. In a
medium bowl, combine the tomatoes, onion, Feta, and olives.
In a large bowl, combine the oregano, thyme, pepper, 2 teaspoons of the
vinegar, and the lemon juice. Slowly add 2 Tablespoons plus 2 teaspoons
of the oil in a steady stream, whisking constantly until incorporated.
Pour 3/4 of the vinaigrette over the tomato mixture, toss, and set
aside. Pour the remaining vinaigrette over the salmon, toss and set
aside.
In a separate bowl, combine the yogurt, cucumber, dill, and the
remaining vinegar. Refrigerate until ready to serve.
Heat the remaining oil in a large skillet over medium-high heat.
Transfer the salmon but not the liquid to the skillet and heat, turning
occasionally, until cooked through, about 3-5 minutes.
To serve, spread the warm bread with some of the yogurt sauce and top
with salmon. Add the tomato salad and fold. Enjoy!
Nutrition Facts
Per serving: 494 Calories,40 g Protein, 37 g Carbohydrate, 20 g Fat (4 g
Saturated Fat),
13 mg Vitamin C, 86 g Cholesterol, 666 mg Sodium, 6 g Fiber
Citrus Salad With Flax and Olive Oil Dressing
Green leafy vegetables, among the top 10 “Power Foods” recommended by
Center for Health Medical Director, Dr. Heather Peña, are an excellent
source of folate, lutein, fiber, antioxidants and calcium. In addition
to making this a delicious first course, the other stars in this salad –
grapefruit, orange, avocadoes, sunflower seeds and flaxseed oil (another
top 10 “Power Food”) – have many added health benefits.
The citrus in this salad, grapefruit and orange, sparkles with
health promoting compounds that may help fight cold symptoms, prevent
certain forms of cancer and prevent heart disease. Citrus is an
excellent source of vitamin C, a vitamin that helps to support the
immune system, may help reduce cold symptoms or severity of cold
symptoms—and, in its role to help control inflammation of the arteries,
is beneficial to promoting cardiovascular health.
It has also been shown to reduce blood levels of LDL (bad)
cholesterol.
Avocados, many are surprised to learn, are an excellent source of
potassium – even higher than a medium banana. Potassium can help to
guard against circulatory diseases, like high blood pressure, heart
disease or stroke. They also contain oleic acid, a monounsaturated fat
that may help to lower cholesterol.
While not only adding flavor and crunch, this salad’s topping,
sunflower seeds, are an excellent source of vitamin E – the body's
primary fat-soluble antioxidant and prevents cell damage, helps maintain
proper function of the thyroid gland and has been shown to be
significant in cancer prevention.
Serves 6
Ingredients
1 ruby red grapefruit
1 orange
12 large leaves red leaf lettuce, washed
1 avocado, cubed
3 tablespoons sunflower seeds, unsalted, toasted
Dressing
2 tablespoons extra virgin olive oil
1 tablespoon flaxseed oil
1 tablespoon balsamic vinegar
2 teaspoons lemon juice
2 tablespoons capers
salt and freshly ground black pepper to taste
Preparation:
Peel the grapefruit and orange and separate the segments, removing any
seeds; cut the segments into chunks. (Retain the membrane for extra
fiber and nutrients.) Combine in a large bowl.
Tear the lettuce into bite-sized pieces. Add to the fruit mixture; stir
in the avocado.
In a small bowl, whisk together the olive oil, flaxseed oil, vinegar,
lemon juice, and capers. Season with salt and pepper.
Drizzle the dressing over the salad and toss lightly to combine.
Transfer the salad to 6 plates and sprinkle 1 teaspoon of toasted
sunflower seeds over each serving. (You can also use toasted pumpkin
seeds.)
Nutrition Facts
Per serving: 164 Calories, 2 g Protein, 11 g Carbohydrate, 13 g Fat (1.6
g Saturated Fat),
31 mg Vitamin C, 0 g Cholesterol, 190 mg Sodium, 4 g Fiber
Dr. Heather Peña’s Energizing Shake
A great “get up and go” in the morning for those who don’t have time for
a sit down breakfast. This shake also makes a great quick lunch for
those on the run or late afternoon energy booster!
Serves 1
Ingredients
1 cup skim milk or low fat soy milk
½ cup blueberries, fresh or frozen without sugar
½ cup strawberries or raspberries, fresh or frozen without sugar
1 medium banana
¼ cup raw oatmeal
3 ea. Walnut halves
1 Tablespoon protein powder*
1 Tablespoon flax seed (for women only)
¼ cup orange juice or 1 teaspoon orange juice concentrate
Preparation:
Place all ingredients in a blender and add water to desired consistency.
Blend and enjoy!
Nutrition Facts
Per serving: 466 Calories, 22.8 g Protein, 42.4 g Carbohydrate, 11.8 g
Fat (2.5 g Saturated Fat), 391 mg Calcium, 54 mg Vitamin C, 5.7 ATE
Vitamin E, 13 g Fiber
* 1 Tablespoon Naturade® Vegetable Protein Powder contributes 15.3 mg
isoflavones
(8.7 mg genistein, 5.3 daidzein, 1.3 mg glycitein)
©2006 St. Helena Center for Health.
All rights reserved
