Nutrition Babes - Think Healthy ... Not Skinny

February is American Heart Month and also marks the 10^th anniversary of the American Heart Association’s Go Red For Women movement. The following statistics are why we work to raise awareness to help save the lives of women from heart disease:

* Heart disease is still the No. 1 killer of women, causing 1 in 3 deaths each year.
* Heart disease kills more women than men, at an average rate of one death per minute.
* Heart disease kills more women than all kinds of cancer combined.

While there are many risk factors associated with developing heart disease, we are going to share with you 5 foods that can help lower your risk when incorporated into a healthy diet.

Oats:
Research has shown that soluble fiber found in whole grain oats and oat bran can help lower LDL, or the “bad” cholesterol. 3g of soluble fiber in addition to a diet low in saturated fat may reduce the risk of heart disease. One ½ cup serving of old fashioned oats contains 2g of soluble fiber. Dry cereals like “Cheerios” also pack soluble fiber from oats, a 1 cup serving provides 1 gram. Remember when consuming cereals and oatmeal, stick to the basics. Start with plain, unsweetened oats and cereals and add your own fruit or other preferred sweeteners to taste. Pre-sweetened versions can easily contain 3 teaspoons or more of sugar per serving. Looking for ideas? Try some of our recipes featuring oats:
Protein Power Blueberry Oatmeal
Apple, Cinnamon and Walnut Oatmeal
Fruit and Oatmeal Breakfast Parfait
Strawberry Oatmeal Breakfast Pie

Nuts:
Nuts, particularly almonds, pistachios and walnuts provide heart health benefits. In general, nuts are a source of fiber, unsaturated (good) fats, plant sterols (compounds naturally found in certain foods which have a cholesterol lowering effect), Vitamin E, L-arginine (which may help make artery walls more flexible and less “sticky” for blood clots), and omega 3 fats( which we will talk about later). Pistachios are a calorie bargain in the world of nuts. You can snack on 30 for about 100 calories. Our Pitachio Crusted Talapia or our NutritionBabes Fruit and Nut Granola Bars each pack heart healthy ingredients.

Fatty Fish:
Fish, most notably salmon, herring, sardines and some others contain omega 3 fatty acids which provide many health benefits. They are thought to reduce inflammation in the body, which can damage arteries and other blood vessels leading to heart disease. Other benefits of omega 3’s are a reduction in blood pressure, triglycerides, and a decrease in clot formation. To help reduce the risk of heart disease, you will want to eat 2 servings per week of fatty fish. There are many concerns about the sustainability of certain fish as well as the antibiotics, pesticides and other chemicals used in farmed fish. To learn more about making safer choices, check out the Monterey Bay Aquarium’s website to download a Seafood Watch pocket guide.

Flax:
Flaxseed is a plant based source of omega 3 fats that we described above, with each Tablespoon of flax containing 1.8 grams. Flax is also a source of both soluble and insoluble fiber, as well as lignans, which have antioxidant properties that may provide protection against heart disease. Although MANY products now contain flax, we like to use it on yogurt, cottage cheese, in muffins, pancakes, waffles…the list goes on. Be aware that flax is available in seed and ground (flaxmeal) form. You must grind flax seeds to increase digestibility and absorption. Once ground, the flax is sensitive to light and heat and the delicate fatty acids can become rancid quickly. We recommend keeping ground flax in the refrigerator for maximum protection. Try our Strawberry Flax Muffin in a Mug for a fun, quick breakfast or snack.

Edamame
This whole green soybean is high in ALA (alpha-linolenic acid) which can reduce inflammation and may reduce the risk of cardiovascular disease. ½ cup of shelled edamame provides 120 calories, 9 grams of fiber, 11 grams of protein and .3 grams of omega 3 fats. There is debate in the medical community regarding the health benefits of soy. We believe research supports moderate use of soy foods as part of a heart healthy diet. Stick to whole soy foods like edemame, tofu and miso as opposed to processed soy proteins added to other foods like energy bars. Edemame is fantastic plain or tossed into salads, quinoa, brown rice, or any other whole grain side dish. If it’s your first time, just remember to take them out of the pod before eating them!

We hope you enjoy adding these healthy foods to your diet. Let us know your favorite ways to eat them in the comments below!

Photo Copyright (c) http://www.123rf.com

Topic: Heart Healthy Nutrition
2012-01-31 12:47:58

GO RED for Heart Disease

February is American Heart Month. Cardiovascular diseases, including stroke, are the #1 killer in the United States. American Heart Month was developed to remind and urge all of us to join together in the battle against these diseases. Heart disease is by far the #1 killer of women. More women die of heart disease than from all forms of cancer combined. 90% of all women have 1 or more risk factors for developing heart disease, which takes the life of 1 in every 3 women each year at the rate of 1 per minute! In addition to a month long dedication to inspire us all to fight these deadly diseases, the first Friday of each February has been named "Go National Wear Red Day". Across the United States, individuals will be wearing RED to show their support for women fighting heart disease and to urge others to help fight these diseases while raising awareness. Heart disease has touched all of us in some way. Whether it’s someone we love fighting this disease or ourselves, let’s all make it our mission to fight heart disease together. Let’s GO RED for someone we know!

The NutritionBabes are joining in the fight! All month long we will be posting recipes, tips and links as well as providing contests with giveaways of products that support and will help prevent heart disease! Help the NutritionBabes spread the word about making the best choices to prevent these diseases. Forward our link to your friends, family and co-workers and remind then to WEAR RED! Let’s GO RED and fight heart disease together!

Want to do more? Visit these websites and see how you can support the fight against heart disease.

http://www.goredforwomen.org

http://www.heart.org/HEARTORG/

Topic: Heart Healthy Nutrition
2011-02-13 18:40:23

Heart Healthy Dinner for Two

Do something special for your loved one that’s heart healthy too…a dinner for two. We start off with a “Chopped Shrimp Cocktail”, served in a martini glass! Shrimp is a good source of protein, low in saturated fat, low in mercury and a good source of omega-3 fatty acids. Shrimp can be a part of a heart healthy diet. The American Heart Association recommends individuals consume 300 mg of cholesterol or less per day. A 3 oz portion contains approximately 85 mg of cholesterol. Watch the portion sizes and gain the benefits. The main entrée, “Honey-Ginger Salmon with Mashed Potatoes and Asparagus” contains another heart healthy fish packed with omega-3 fatty acids. This dish features side items rich in antioxidants and fiber. End the dinner on a sweet note with “Fresh Strawberries dipped in Dark Chocolate”. The added touches set the mood for a romantic dinner; fresh flowers, candles and music add to a special evening. Another touch is to serve “Sparkling Water infused with Raspberries and Mint” for a toast to a heart healthy dinner for two.

Menu

First Course:
Chopped Shrimp Cocktail

Dinner:
Honey-Ginger Salmon with Mashed Sweet Potatoes and Asparagus

Dessert:
Fresh Strawberries dipped in Dark Chocolate

All recipes can be found on our Blog under the topic “Recipes”.

An extra touch:
Pour Seltzer in champagne flutes and add 3 fresh raspberries, a mint leaf and a drop of fresh squeezed lemon.

Topic: Heart Healthy Nutrition
2011-01-26 22:26:59

Hold the Salt!

Often times when people begin a “diet” they tend to lose a greater amount of weight in the first week. A common reaction to such weight loss is: “You lost water weight.” A more specific response should be “You cut back on the salt!” High amounts of salt in your diet usually come from calorie dense, processed foods with little fiber. These are the items found at fast food/chain restaurants, supermarket aisles and convenience stores. Typically, lower salt foods will be lower in calories and healthier for you. Salt does not cause you to gain or lose fat, nor does it contain any calories. However, an increased amount of salt can result in weight gain due to your body retaining water.

The average American consumes almost twice the recommended amount of sodium each day, putting themselves at risk of not only retaining water weight, but also for high blood pressure, heart disease and stroke. A recent study in The New England Journal of Medicine revealed that reducing salt in the American diet by as little as ½ tsp per day could prevent up to 99,000 heart attacks and up to 92,000 deaths each year.

So how do we limit the amount of salt we consume?

1. Avoid/limit processed, cured and canned foods, unless they are low in salt or sodium.
Tip: If using canned beans or vegetables, run them underwater and discard the liquid. This process can cut the sodium content in ½.

2. Eat more fresh fruits, vegetables, grains and fresh meats. Whole, fresh foods contain minimal amounts of sodium if any at all.

3. Use fresh herbs and spices to season food. Garlic, ginger, curry and citrus add a lot of flavor. Experiment with different salt-free seasonings.

4. Do not use (or use very small amounts of) salt when preparing food, and do not add salt to your food at the table.

5. Select foods that state on the label: salt-free, no added salt, sodium free, low sodium or very low sodium.

6. Avoid food items with sodium nitrate and MSG (monosodium glutamate) listed in the ingredients.

7. Read your labels! 20% of the Daily Value (DV) is considered high and <5% of the DV is considered low.

8. Avoid foods with more than 500mg of sodium in one serving.

9. If the word salt is listed as one of the first three ingredients or listed more than three times, make another selection.

Definitions:

Sodium-free: less than 5 mg per serving

Very low sodium: 35 mg of sodium or less per serving

Low sodium: 140 mg sodium or less per serving

Reduced sodium: At least 25% less sodium per serving

Light sodium: 50% less sodium in each serving

The recommended amount of sodium is no more than 2300 mg per day!

If you cut back slowly on your salt, you’ll barely notice. Salt is an acquired taste, so let’s pass on the salt shaker and re-teach our taste buds what great flavor really is...