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Mustard-Crusted Salmon
4 servings
Active Time: 10 minutes
Total Time: 20 minutes
Ingredients:
1 1/4 pounds center-cut salmon
fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground
mustard
2 teaspoons lemon juice
Lemon wedges
Preparation:
Preheat broiler. Line a broiler
pan or baking sheet with foil, then coat it with
cooking spray.
Place salmon pieces, skin-side
down, on the prepared pan. Season with salt and
pepper. Combine sour cream, mustard and lemon
juice in a small bowl. Spread evenly over the
salmon.
Broil the salmon 5 inches from
the heat source until it is opaque in the
center, 10 to 12 minutes. Serve with lemon
wedges.
Nutrition:
Per serving : 290 Calories; 18 g Fat; 4 g
Sat; 6 g Mono; 89 mg Cholesterol; 2 g
Carbohydrates; 29 g Protein; 389 mg Sodium;
550 mg Potassium
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Pineapple-Raspberry Parfaits
You won't mind serving dessert on a busy
weeknight after assembling these quick parfaits!
4
parfaits
Active Time: 5 minutes
Total Time: 5 minutes
Ingredients:
2 8-ounce
containers (2 cups) nonfat peach yogurt
1/2 pint fresh
raspberries, (about 1 1/4 cups)
1 1/2 cups fresh,
frozen or canned pineapple chunks
Preparation:
Divide and layer
yogurt, raspberries and pineapple into 4 glasses.
Nutrition:
Per serving : 109 Calories; 2 mg Cholesterol; 23 g
Carbohydrates; 5 g Protein; 3 g Fiber; 58 mg Sodium; 113
mg Potassium
1 1/2 Carbohydrate Serving
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Office Phone::
(602) 266-4670 |
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September is cholesterol education month and
the focus of my newsletter.
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Maintain Healthy Levels
Cholesterol
is a fatty substance that has many uses in
our body including being used to make
hormones, to help our nerves function and to
keep our cell walls healthy. When
cholesterol levels fall below 150 a doctor
should look for the cause and treat
appropriately. We cannot live without
cholesterol.
Excess cholesterol is what we
hear more about. If you have inflammation
or other causes of artery damage or excess
fibrin the net formed collects cholesterol
deposits known as atherosclerosis. This
looks similar to a scar on the outside if
you injure the skin. Cholesterol builds up
in arteries, gradually narrowing them and
restricting blood flow. The clot or plaque
can also break off and cause a stroke. That
is why we measure cholesterol.
Generally a safe total cholesterol level is
between 155 and 210, HDL greater than 40 and
LDL less than 120. Other factors must be
considered if heart disease runs in your
family. Extended panels that include
inflammatory markers and accessory panels
are helpful in determining your circulatory
risk. We do have genetic tests if you have
a family history or just want to know your
best treatment options.
Lifestyle changes are most important in
maintaining a healthy heart. Many foods have
been shown to lower cholesterol or heart
risk. Most of them have in common high
fiber or healthy oils. One study found that
heart attack survivors who adopted a
Mediterranean-style diet-low in red meat and
dairy but rich in olive oil, nuts, fish,
whole grains, fruits, and vegetables-lowered
their risk of heart attacks, sudden death,
and cardiac events by 50% to 70%.
Cardiovascular health also requires
exercise. If a heart attack occurs, the
ability to survive is strongly related to
the person's exercise level, especially the
aerobic part. When the heart muscle has
more demand it responds with extra blood
vessels. The extra vessels can protect the
heart if one vessel becomes clogged.
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Fats
That Can Be Trouble
The cholesterol
listed on the nutritional label
refers to dietary cholesterol, which
is only one of the things found in
food that can cause your cholesterol
to increase. It's also believed to
be the least important. Saturated
fat and trans fats appear to have a
far greater impact. Trans fats are
found in many fried foods,
commercial baked goods, and stick
margarine. These fats increase your
LDL (bad cholesterol) while lowering
your HDL (good cholesterol).
Saturated fat isn't quite as
destructive as trans fat, but it is
much more abundant. Saturated fat
found in meat or dairy products
increases LDL and also inhibits the
anti-inflammatory benefits of HDL
(good cholesterol), while fats from
fish, grains, and nuts boosted it.
Excess calories, even from sugar can
cause a rise in low-density
lipoprotein (LDL), also known as
"bad cholesterol".
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 Heart-healthy
Fats
Evidence
for otherwise healthy middle- aged women
is that eating fish twice a week is
protective. Statin drugs have less
evidence in this group. Omega-3 fatty
acids found in cold-water fish, have
been shown to prevent blood clots, lower
blood pressure, and slow the buildup of
plaque in the arteries. Large studies
suggest that this fat can lower the risk
of heart disease by more than 35% and
can reduce the risk of sudden death from
heart attack by more than 50%.
The types of fats found in olive oil,
nuts, avocados, and fish can actually
reduce LDL. A diet high in these
unsaturated fats decreased blood
pressure, increased HDL, caused no
significant increase in LDL, and lowered
triglycerides.
The Physicians' Health Study examined
more than 15,000 men without heart
disease for a period of 12 years. Those
who ate at least two-and-a-half servings
of vegetables each day cut their risk of
heart disease by about 25%, compared
with those who didn't eat the veggies.
Each additional serving reduced risk by
another 17%.
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Super
Foods Through the Day
Coarse
or steel cut oats for breakfast can
replace boxed or instant cereals that
offer less fiber.
Ground flax or bran in muffins to
replace donuts or low fiber muffins.
Blueberries or other berries add fiber,
anti-inflammatory help and flavor.
Whole fruit as a snack or with breakfast
can replace juice or sugary snacks at
the drive through or office vending
machine.
Vegetable packed soups can replace
creamed soups for lunch.
Have a vegetable salad at least twice a
week with extra virgin olive oil in the
dressing and pecans or other nuts
instead of croutons.
Multi grain or Ezekiel bread are more
help than bread with more processed
flour.
Make a snack of 10 or 12 nuts such as
walnuts, almonds and macadamia nuts.
Avocado or bean dip with vegetable
cruets or edamame for happy hour instead
of cheese and crackers.
Sip red wine if you drink. It is
healthier than beer, mixed drinks or
white wine.
Fish for Friday dinner instead of other
meats is a helpful old custom.
Meatless Monday with Legumes can replace
meat another day. Try black beans with
plenty of garlic and onions on brown
rice. Bean chili or Indian lentils are
other options. Cook onions and garlic in
olive oil. When soft add spinach, kale,
chard or other greens and heat until
wilted. Try something new and healthy at
least once a month.
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 Find
Time For Excercise
Even ten
minutes twice a day can make a
difference. Commit to a few minutes
daily before or after work, or at
lunchtime. It does add up.
Consider walking/jogging, power walk or
jog for five minutes in one direction,
then turn around and return home. You'll
have just completed a ten-minute cardio
blast!
Got ten minutes during your lunch hour?
Close your office door and turn those
ten minutes into a yoga session of sun
salutations or do some basic exercises
like pushups, crunches, squat thrusts
and lunges.
A jump rope is an inexpensive and
portable device that you can take
anywhere! And it's a great
cardiovascular activity that will
improve your level of fitness.
Exercise DVDs abound now and can be
done inside during inclement
weather. I have recently seen
exercise DVDs that are designed with
short 10-minute segments. If you
don't have time to do the entire
workout, try completing just one of
the shorter segments.
Dancing alone may feel silly, but
fast dancing is a fun cardio
workout--so crank up the music and
take a break to get your blood
moving. You'll burn calories,
increase your aerobic capacity and
build stamina also.
Find active fun on your day off. Perhaps
you can think of fun sports from your
life such as biking, hiking, dancing,
tennis, soccer or other ball sports. You
could begin to enjoy these activities
again.
If you have children you can spend time
with them and get your exercise at the
same time with a sport to do together.
Find a team to join or a partner to
enhance your commitment.
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