Heart health

© Chef LaLa

Fresh, colorful berries at your local supermarket or farmer’s market are a sure sign that summer is here.  Some sweet, others tart, berries are a delicious and nutritious treat and can be eaten whole, served fresh, frozen or in baked goods. Berries are available all year from a variety of sources, though most are considered summer fruits.  They are best consumed within 2-3 days and should be washed just prior to serving but can be kept frozen for up to a year. 

Berries are a great fat-free source of nutrients such as vitamin C, fiber, and antioxidants and should be included in your daily recommended 5 servings of fruits and vegetables for optimal health.  Eat fresh, dried, canned, as a jelly or jam or add as a topping to cereals, yogurt, waffles, ice cream, salads and sorbet, or add to your favorite smoothie, beverage, sauces and baked goods such as pies, tarts, and cakes.

BERRY VARIETIES

Blackberry Black/Red Grape Blueberry Boysenberry Cranberry Currant Gooseberry Green Grape

Lingonberry Loganberry Mulberry Fuyu Persimmon Hachuya Persimmon Raspberry Strawberry

© Chef LaLa

Mushrooms are a great low-calorie, sodium-free, fat-free source of potassium and other nutrients and lend a fun flavor and texture to stir-fries, casseroles, pastas, rice dishes, pizza, meat dishes, burgers, salads and more.  Available in many varieties, mushrooms are a great addition to a multitude of dishes and are even great as a grilled, sautéed, baked or fried side dish.  Be sure; however, to use fresh, closed-gill varieties from your market as the ones that are decaying or picked from your own garden may be poisonous/toxic.  Try marinating, stuffing, pickling or many other options for enjoying mushrooms.

© Chef LaLa

Whether served raw or cooked, vegetables are excellent sources of vital nutrients for our bodies to function properly.  Each vegetable provides something different so, as with any food, its a good idea to have variety to gain the maximum nutritional benefits as well as experience the many flavors and textures out there.  One of the best ways to cook vegetables easily and still retain the color, texture, flavor and nutrients is to steam them.  If you don’t have a steamer, you can simply use a saucepan on your stovetop or your microwave and achieve the same results. 

To steam on the stovetop, you will need a large cooking pot and a steamer basket or collander that fits inside. Fill the pot with enough water to touch the bottom of the colander or steamer basket. Once the water comes to a boil, add vegetables and loosely cover to let the steam escape.  You can even add some herbs to the cooking water for added flavor and aroma.  When steaming in the microwave, place your vegetables in a microwave-safe bowl, add a few tablespoons of water, cover with microwave safe plastic wrap, leaving one corner open to vent.

All vegetables have different cooking times depending on their size and thickness, but most take no more than a few minutes. For the more commonly steamed vegetables, refer to the following chart:

Vegetable	Stovetop Steam Time	Microwave Steam Time
Asparagus	4-6 minutes depending on thickness (will be darker color when done)	4-6 minutes depending on thickness (will be darker color when done)
Broccoli	5 minutes (will be darker color when done)	3-5 minutes (will be darker color when done)
Brussel sprouts	10 minutes	7 minutes
Carrots	Sliced ¼” thick 6-8 minutes	Sliced ¼” thick 5 minutes
Cauliflower	6 minutes	3-4 minutes
Green Beans	5 minutes	3-4 minutes
Peas	3 minutes	1-2 minutes
Zucchini	6-7 minutes	6-8 minutes

© Chef LaLa

Fresh herbs are an easy, aromatic way to add flavor to your meals without adding fat and calories.  The amount of chopping required depends on the dish you are cooking.  Some dishes require flavor without diminishing the overall appearance of the dish, such as when cooking fish, chicken or meat, so finely chopped herbs work best.  For the best flavor and aroma, fresh herbs are best added toward the end of the cooking process for just enough time to infuse flavor but not so long that they are overcooked or take over the dish. You can always use a whole leaf or sprig of the herb as a garnish on the plate.  Keep in mind that the amount used fresh is different. Salads and salsas; however, benefit from larger leaves chopped just enough to release their flavor but leave them easily identifiable and very much a part of the appearance as well as the flavor and aroma of the dish. Be sure to rinse your herbs in cool water and pat dry thoroughly before chopping to maintain crisp leaves and avoid creating a paste.

© Chef LaLa

Wake up and eat your breakfast…then eat some more!  Yes, you should eat, especially if you want to lose weight and stay healthy!  It’s what you eat that makes all the difference to keep your body healthy and keep a steady metabolism to burn off the extra pounds that could put you at great risk for disease and even death.  66% of American adults are considered overweight or obese and at great risk of diabetes, heart attack, stroke and other diseases associated with extra weight putting undue stress on our bodies that lead to the leading causes of disease and death. Start on the path to good health now by adding texture, flavor, fiber, and nutrition and cutting fat in very simple ways and you will stay satisfied and see results quickly.

© Chef LaLa

Summer is almost here and summer vegetables are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer veggies are not only nutritious and delicious, they’ll help you look and feel your best by providing vitamin C, potassium, lutein, folate, iron, fiber, and essential hydration.  Try one or more of these summer veggies today:

Arugula	Eggplant	Potatoes
Avocados	Garlic	Shallots
Green Beans	Kohlrabi	Summer Squash
Beans	Mushrooms	Swiss chard
Beets	Okra	Tomatoes
Collards	Onions	Zucchini
Corn	Sugar Snap Peas
Cucumber	Peppers

Try some of these ideas… 

·         Skip the chips which make you thirstier and opt for bright crunchy carrots and celery which are low in calories and fat and high in nutrients that will keep you feeling refreshed

·         Add some fresh veggies to your summer salad for a cool light meal packed with nutrients

·         Load your baked potato or pasta with cooked veggies instead of butter or rich sauces or even toss with light olive oil or add to your favorite light sauces to give you flavor and energy on a hot summer day 

* One serving of vegetables is equivalent to ¼ cup dry or one medium sized fresh vegetable such as a carrot or ¾ of a cup of juice or ½ cup cooked or 1 cup raw veggies.

© Chef LaLa

Summer is just around the corner and summer fruits are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer fruits are bright, smell sweet and come from exotic places, regional farms, and even your own backyard.  They are not only good, they’re good for you - providing nutrients such as vitamins A, C, E, beta-carotene, magnesium, potassium, antioxidants, fiber and other nutrients as well as great hydration from fresh fruits to keep you looking and feeling your best.  Try one or more of the following today:

Be sure to pick unblemished fruits that show no signs of mold, bug infestation or are overly squishy.  If you are uncertain how to choose fruits that are ready to be eaten, ask the produce manager or local farmer you are buying from – they will be glad to help you and will often offer you a sample to try.

For fun, healthy treats for the whole family, try:

·         Adding sliced citrus fruits like lemon, lime, or orange to your still or bubbly water or making ice cubes from fruit juice rather than reaching for a soda.

·         Try freezing seedless grapes or grabbing a handful of berries for a refreshing snack rather than candy. 

·         Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.

·         Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.

* One serving of fruit is equivalent to ¼ cup dry or one medium sized piece of fresh fruit such as an orange or ¾ of a cup of juice.

© Chef LaLa

The most astounding recent discovery came when USDA scientists found that apple pie with cinnamon helped lower blood glucose levels. They did further research on diabetics who were not taking insulin and found that doses of cinnamon reduced their blood sugar levels and increased their natural production of insulin as well as lowered their blood cholesterol, even 20 days after the 40 day cinnamon treatment ended. This is a wonderful discovery for more than 50 million Americans who suffer from diabetes and/or heart disease because all the patients in the study showed better glucose metabolism and natural insulin production when they took cinnamon capsules that delivered less than two teaspoons a day of the spice. Lowering blood sugar levels and improving cholesterol ratios can help reverse prediabetes and Metabolic Syndrome, and in fact may actually prevent the worsening of health to full diabetes and help you lose weight, particularly belly fat which is sensitive to glucose levels.  

Adding cinnamon to your diet…

You can start right now to get the recommended 1/2 to 2 teaspoons of cinnamon a day using the spice in your food.  The cinnamon you have in your pantry or pick up in your supermarket in either stick or ground form will work and comes from the bark of the evergreen cinnamon tree. As with any herb or spice you choose, make sure it’s fresh for the best flavor, aroma, and benefits. Open the jar in your kitchen and if the smell is strong and sweet your cinnamon is fresh. If not, throw it away.  Once open, be sure to seal the container tightly and store it away from light. Enjoy cinnamon by: 

• Add a cinnamon stick to flavor your favorite tea
• Add to unsweetened applesauce, cereal or oatmeal
• Sprinkle on toast or add to butter or cream cheese
• Sprinkle on coffee, cocoa, fruit juices, and ciders
• Add cinnamon to your favorite baked goods

If you want to take cinnamon as a supplement consult with your physician before beginning to use cinnamon in medicinal quantities, especially if you are already taking a diabetes medication since cinnamon may have an impact on your blood sugar.

I know I am! In fact, we’re all at risk, but we can do something about it - right now.  If not you, someone you love will be affected by one or more of the leading causes of death in our nation soon.  The no. 1 killer is heart disease, which is preventable, even if you already have risk factors, followed by cancer, stroke, respiratory diseases, accidents and diabetes which are also preventable by taking some action.  Protect yourself and the people you love right now by taking some action.  

What are the Risk Factors for Coronary Heart Disease you can’t control? 

• Increasing age

Over 83 percent of people who die of coronary heart disease are 65 or older.  Diabetes is more prevalent as we age because our bodies become more resistant to insulin.

• Male gender

Men have a greater risk of heart attack than women, and they have attacks earlier in life.

• Heredity -including Race 

Children of parents with heart disease, African Americans (due to greater occurrence of severe high blood pressure) and Mexican Americans, American Indians, native Hawaiians and some Asian Americans (due to higher rates of obesity and diabetes) are at higher risk of heart disease.

What can you do right now to reduce the major risk factors you can control?

• Don’t smoke

Smoking and breathing second-hand smoke increase your risk of heart disease 2–4 times that of nonsmokers and put you at greater risk for developing cancer.

• Reduce high blood cholesterol 

As cholesterol rises, so does risk of heart disease. Combined with other risk factors such as high blood pressure and smoking, this risk increases even more. Take medications and change your diet as recommended by your doctor.

• Tackle high blood pressure

High blood pressure increases the heart’s workload, increasing your risk of stroke, heart attack, kidney failure and congestive heart failure. When combined with obesity, smoking, high blood cholesterol or diabetes, the risk of heart attack or stroke increases several times. Take medications and change your diet as prescribed by your doctor.

• Get physical

Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease, can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people. The more vigorous the activity, the greater the benefit.

• Lose weight

Excess body fat, especially at the waist, puts you at greater risk to develop heart disease and stroke even with no other risk factors. Excess weight increases the heart’s work, raises blood pressure and cholesterol and triglyceride levels, and lowers HDL (”good”) cholesterol levels. It can also increase the risk of diabetes. By losing even as few as 10 pounds, you can lower your heart disease risk.

• Control your diabetes

Diabetes seriously increases your risk of developing heart disease and stroke, even when glucose (blood sugar) levels are under control, with increased risks if blood sugar is not well controlled. About 75% of people with diabetes die of some form of heart or blood vessel disease. If you have diabetes, work with your physician to manage it and control any other risk factors you can.

• Other things you can do

Control stress, change your lifestyle, and discuss your options with your physician. People under stress may overeat, start smoking, or drink too much.  Drinking in excess can raise blood pressure, cause heart failure and lead to stroke, contribute to high triglycerides, cancer and other diseases, and produce irregular heartbeats.  It can also contribute to obesity, alcoholism, suicide and accidents.  Get creative, try yoga or other exercise to keep you relaxed and help you sleep better. Talk to your doctor about a Mediterranean diet or adding cinnamon to your diet. These are great, flavorful ways to help you get the nutrients you need, enjoy the foods you love and combat diabetes and heart disease and even protect you against some forms of cancer.