ALMONDS = great choice for a Nutritious snack or in your next healthy recipe! #GardenCuizine

♥ Heart Healthy

 ALMONDS
Great Choice for a Nutritious Snack!

Fruits, Vegetables, NUTS, and Seeds are good sources of PLANT STEROLS that have been shown to lower cholesterol and reduce the risk of heart disease. Scientific evidence also suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. (See nutrition information for fat content).

Almonds harvested from Prunus dulcis trees grow well in California and Utah according to the USDA. The US is among the top world producers of almonds, with California producing over 80%. Spain, Iran, Morocco and Italy are among other almond producers. It was exciting to see almond trees growing in Sicily. The blooms are beautiful like peach blooms. Most species require pollination to yield the almonds.

The Academy of Nutrition and Dietetics reports good evidence that daily consumption of 2 to 3 g plant sterols* lowers total cholesterol concentrations in a dose dependent manner by 4 to 11% and LDL cholesterol concentrations by 7 to 15% without changing HDL cholesterol or triacylglycerol concentrations. Eat almonds as a healthy snack or add them to your favorite recipes.

* plant sterols are also added to some margarines, low-fat yogurts, orange juice, breads, and cereals - read the labels and look for the health claim "lowers cholesterol" 

 ♥ ALMONDS Nutrition:
calculated by Diana Wind, RD using USDA Nutrient Reference Data
Excellent Source: Vitamin E
Good Source: Protein; dietary Fiber; Riboflavin; Magnesium

 ________________________

1 oz (28g): 161 calories; Sodium 0 mg; dietary Fiber 3.4g (14% DV); Protein 6g (12% DV); Potassium 197 mg (6% DV); Calcium 74 mg (7% DV); Magnesium 75mg (19% DV); Vitamin E 7.3 mg (37% DV); Iron 1 mg (6%DV); Monounsaturated Fat 9g; Polyunsaturated fat 3.4g; Saturated Fat 1g; Riboflavin 0.3 mg (17% DV); Beta-sitosterol 37 mg 
Related Links
All About Almonds
Life Cycle of an Almond
Blog post Copyright (C)2012 Wind. All rights reserved.

Energize your Holiday w/Honey Roasted, Cocoa Volcano Dust PECANS #GardenCuizine

Heart Healthy

 Honey Roasted ♥ Cocoa Volcano Dust
 P E C A N S

Fruits, Vegetables, NUTS and Seeds are good sources of PLANT STEROLS (phytosterols) that have been shown to lower cholesterol and reduce the risk of heart disease. Eat nuts alone as a snack or use them in recipes as part of a heart healthy diet. These jazzed up pecans make a nutritious addition to holiday cookie trays or atop a holiday garden salad.

The U.S. Food and Drug Administration (FDA) has approved the following qualified health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”  

Ingredients
1 pound raw pecan nuts
1/4 cup sugar
2 teaspoons unsweetened cocoa
1 teaspoon cardamom
1/2 tsp nutmeg
1/2 tsp ground dried hot peppers from your garden
1/2 tsp salt
1/4 tsp ground cumin
 
1/8 cup water
1/8 cup honey
2 tablespoons canola oil

Putting it all together

• Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Layer the nuts on your baking sheet and roast for 10 minutes or until fragrant and toasted.
• Grind your dried hot peppers (seeds and all) in a spice grinder (we use a small coffee grinder just for spices)
• In a small bowl combine the sugar, salt, cocoa and spices
• Add the wet ingredients to the dry ingredients and set aside.
• Place the toasted nuts in a large bowl and toss with the spice mixture.
• Return the nuts to the lined baking sheet and bake another 8-10 minutes.
• Allow to cool on the baking sheet.
• Store in air tight container. Serve atop holiday garden salads, as a snack, or in your favorite baked goods or recipes.

GardenCuizine Nutrition Data PECANS: calculated by Diana Wind, RD using USDA Nutrient Reference Data 

Excellent Source: Manganese
Good Source: dietary Fiber, Thiamin  

1ounce (28g) PECANS = 193 calories; dietary Fiber 3g (11% DV); 276 mg Omega 3; Monounsaturated fat 11.4g; Polyunsaturated fat 6.1g; Saturated fat 1.7g; Protein 2.6g (5% DV); Thiamin 0.2 mg (12% DV); Magnesium 34 mg (8% DV); Manganese 1.3mg (63% DV); Zinc 1.3 mg (8% DV); Phytosterols 29 mg
Related Links
Pecan Nutrition in a Nutshell 
Antioxidants in Pecans

Food Marketing/Ads continue to tempt us. Weight Management can save your life! @CDCObesity @EatRight

Fast Food Restaurants
Continue to Tempt the Nation

Even in today's obese times with public health improvements of putting calories on menus, offering lower fat choices and fresh garden salads and reducing soda sizes - most advertising dollars are still, to this very day, spent on the highest fat, highest calorie, tastiest foods. After all, fat and salt equal flavor to our taste buds and happiness to our brains. 

The problem is control. In light of the recent soda size limitation in NYC, the controversial calorie question seems to be: who should control available high calorie foods - you, or should government step in? This a heated current debate, which we all have an opinion about.

We can debate all we want, but the obesity epidemic is here and now. According to the Centers for Disease Control and Prevention, over 78 million U.S. adults and about 12.5 million U.S. children and adolescents were obese in 2009-2010. And, obesity statistics continue to rise.

As a clinical out-patient Dietitian, I am counseling kids who tell me about their experience with chest pain and having to get their first EKG (a test that records electrical activity in the heart). Children tell me they never learned how to run because of their weight. 

Obesity is in the news every day of every week. This week, the news reported again on the increasing incidence of children getting high blood pressure... this is not normal. Pediatric hypertension-related hospitalizations in the U.S. practically doubled, from 12,661 in 1997 to 24,602 in 2006.

We should not lose time in the chit-chat and finger-pointing of who should or should not control the foods we eat. We all must be health warriors before the next unplanned doctors visit is yours.

Weight Management is important now more than any other time in U.S. history. We have to continue working together to improve the diets of all Americans both at home and in schools. Pay close attention and monitor everything you buy, cook, eat and drink. 

Don't be tempted to eat unhealthy foods promoted by advertising and marketing. This includes product positioning to lure you in places that sell food. Often times case stacked end caps (soda, chips, cookies, candy) with low price points are not promoting healthy food choices.

Most studies show individuals who are obese have significantly higher risk of death from all causes, compared with healthy weight individuals (Body Mass Index (BMI) 18.5 to 24.9). Obese individuals with high risks may get weight loss bariatric surgery. Over 100,000 bariatric surgeries are now done each year from only 8,597 procedures in 1993.

Create a winning strategy in your mind on how to limit high fat, high calorie, high sodium foods. Work with a Registered Dietitian if you need help.

Blog post and photo copyright (C) 2012 Wind. All rights reserved. The photo is not to pick on Wendy's, they offer more healthful food choices too. I'm picking on advertising a food that is a weakness for most people - French Fries. A small package of Fries contains 320 calories, 350 mg sodium and 16 grams of total fat, which is NOT a healthy choice.

References: 
Flegal KM, Graubard BI, Williamson DF, et al. Cause-Specific Excess Deaths Associated With Underweight, Overweight, and Obesity. Journal of the American Medical Association. 2007; 298(17):2028–2037.

Livingston EH. The Incidence of Bariatric Surgery Has Plateaued In the U.S; Am J Surg. 2010 September ; 200(3): 378–385. doi:10.1016/j.amjsurg.2009.11.007.

Ogden CL, Carroll MD, Kit BK, Flegal KM. Data Brief Number 82, January 2012. Prevalence of Obesity in the United States, 2009-2010. CDC http://www.cdc.gov/nchs/data/databriefs/db82.htm. Accessed 9/22/12.  

American Heart Association 6/2012. More hospitalizations, higher charges, for kids with high blood pressure. http://newsroom.heart.org/pr/aha/more-hospitalizations-higher-charges-235126.aspx Accessed 9/22/12.

Related Links
Obesity and Obesity Statistics
Let's Move 

We’re all at risk for heart disease ♥ Lower yours! ♥ Eat more #GardenCuizine ♥ Be active @Rosie

As you may have heard, celebrity Rosie O’Donnell is thanking her lucky stars and guardian angels for enabling her to survive a ♥ heart attack. Her LAD (left anterior descending artery) was 99% blocked. A coronary artery stent was used to open the blocked area, which is a small coil that expands inside the artery to keep it open for blood flow to the heart. Cardiovascular disease is the leading cause of death in the United States.

Know the risk factors 

for heart disease

• · High LDL (bad) cholesterol
• · High triglyceride levels
• · Reduced HDL (good) cholesterol
• · High blood pressure (hypertension)
• · Physical inactivity
• · Smoking
• · Obesity
• · Diabetes
• · Eating a diet high in saturated fats (French fries, pizza, cheese steaks, chips, cookies, cake, candy…) 
• · Family history

Act now to improve the risk factors that relate to you. What will your heart do today?

  Eat and Cook 

with more GardenCuizine!

Eating more Whole Grains, Fruits and Vegetables can naturally lower your cholesterol and improve your health. Plant foods contain natural plant compounds called plant stanols, which have been scientifically shown to lower cholesterol. In addition, plant foods are generally low in fat and sodium - just what the doctor ordered as part of a ♥ heart healthy diet.  

A registered dietitian can customize a meal plan for you and provide complete dietary guidelines. Eating a diet low in fat, sodium and dietary cholesterol makes good disease prevention sense and is not just for those who have heart disease.

Related Links 

Rosie.com My Heart Attack
Coronary Heart Disease
Cooking for Lower Cholesterol
Plant Stanol Recommendations

Adopt a healthier lifestyle, reduce Coronary Artery Disease by 82% #GardenCuizine

Living with and Managing 

Coronary Artery Disease

YOU have the power to prevent or delay Coronary Artery Disease. Take Control!! Lower your risk factors:

• Eat a healthier diet
• Exercise with doctor approval
• Medications may be necessary
• Don't Smoke...and if you do, QUIT!
• You can do it!

Follow a ♥ Heart Healthy eating plan.

• Eat a variety of Whole Grains
• Eat more Fruits and Vegetables
• Avoid Saturated Fats and Trans Fats
• Eat a diet Low in Cholesterol
• Prepare foods with Less Salt
• Avoid Sugar Sweetened Drinks

Do what you can to maintain a healthy body weight. Exercise most days for at least 15-30 minutes. Take your recommended medications as needed.

• Diabetes is a major CAD risk factor
• A Registered Dietitian can help!

Related Links 

What is Coronary Heart Disease?

Therapeutic Lifestyle Changes, TLC diet