According to doctors @ForumHSPH, medications alone are not the answer @eatright @kidseatright @letsmove #GardenCuizine

 Diet Quality is Important

In researching science-based evidence to recommend and teach to others to help improve their diets and lifestyles to prevent disease, I came across a video by Harvard T.H. Chan School of Public Health on Rethinking Cholesterol. New medications are being tested now. The distinguished medical professionals conveyed that medications alone were not the answer to obesity-related diseases such as high cholesterol - healthy diets and lifestyle for disease prevention is key. (Several of the forum participants were from Brigham and Women's Hospital in Boston, which is where my Uncle is now as he battles cancer.)

Check out this important quote from Dr Patrick O’Gara, Senior Physician, Brigham and Women’s Hospital; Professor of Medicine, Harvard Medical School; Immediate Past President, American College of Cardiology:

According to Dr. O'Gara, "...People need to know the benefit of exercise, maintaining a good body weight,and maintaining a good diet, learning about food. How to sit down with their family members and have dinner together, or how to go to the grocery store and then build on that..."

Lifestyle modifications including exercise and a heart healthy diet are, "...Key in prevention of disease and could prevent 90% of type II diabetes cases and 80% of heart attacks and 1/3 of cancers...", according to JoAnn Manson, Chief, Division of Preventive Medicine, Brigham and Women’s Hospital, and Professor in the Department of Epidemiology, Harvard T.H. Chan School of Public Health. She stressed her concerns of our current obesity public health crisis and more children being started on medications in grade school because of preventable chronic diseases.

For more information, you can watch the Harvard video on YouTube. Just know that food and exercise do matter. Keep exercising and cooking and eating healthy for yourself and for your family; you just may inspire others to do the same.

Watch for more GardenCuizine Heart Healthy Recipes coming soon!

Blog post Copyright (C)Wind. All rights reserved. Prayers to Uncle Richard and Aunt Joanne and the Johnson Family. This blog post is not intended as medical advice. Discuss all medications, options and concerns with your doctor.

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

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