Food Heart Life
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Transcript of Food Heart Life
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F alhi er ty mking se fu impont cngs
you di nd lifsyle:
1. MOR GO FS LES BD FAS
You may be surprised to know that not all fats
are bad for you. In fact, some fats are essential,
meaning your body cant make them and you
need to get them from your diet.
Fats provide energy, essential building blocks
for the cells in your body, and fat-soluble
vitamins A, D, E and K. Plus certain types of fat
can actually help keep your heart healthy.
So whats important isnt just the amount of fat
you eat, but also the type of fat.
Most foods have a mix of different fats and are
usually classied by the predominant type of
fat they contain.
Wh a he dien
ypes f ?
God fs. Unsaturated fats
(polyunsaturated and monounsaturated)
are called good fats because
they help keep your heart healthy.
Polyunsaturated fats are found
in foods like oily sh, walnuts
and certain plant oils such
as sunower oil and spreads
made from them. The essential
fats, omega-3 and omega-6, are
good polyunsaturated fats. They
are called essential becausethey cannot be made by the
body, and you need to get
them from the food you eat.
Monounsaturated fats are
found in foods like olive oil,
canola oil, peanuts, almonds
and avocados.
Bd fas. Saturated fats and trans fats are
called bad fats as they can negatively impact
cholesterol. They can be found in foods like
butter, full-fat dairy and fatty meats as well as
some takeaways, biscuits and potato chips.
Trans fats are mainly found in foods li ke
pre-packaged cakes, doughnuts, and pastriesthat also tend to contain saturated fat.
Gting h blance igh
Although you need to watch the overall amount
of fat in your diet, the type of fats you choose
are important for your heart health. To get a
good balance of fats, aim to reduce your intake
of bad fats and boost your intake of good fats.
Is i nugh stoing bd fas?
Eating less saturated fats has been shown to
have a positive effect on cholesterol ix.Studies
have also shown that replacing saturated fats
with unsaturated fats, rather than avoiding
fat altogether, can be even more effective
at managing cholesterolx.This is good
news as choosing the right good fat can
add avour and interest to your food as well
as being good for your heart health.
MANAGING CHOLESTEROL
2
2. A HARFRINDLY IT
A heart-healthy diet is not only benecial
for cholesterol management but also your
wellbeing. A heart-healthy diet is one thats
low in saturated fat and salt, high in bre and
full of nutritious foods like wholegrains, fruit,
vegetables, healthy good fats, lean meat
and low fat dairy.
3.GT PHYSICLBeing physically active has a small benecial
effect on cholesterol and many other heart
health benets. Most people should aim
for about 30 minutes of moderate activity
a day, most days of the week. The good
news is activity doesnt have to be vigorous.
Moderate activity can include brisk walking,
swimming, cycling or even a game of tennis.
If youre older or have a history of heart
problems you should check with your
doctor about a suitable activity plan.
TH COLESTROL FE OD MYTH
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4. INCLUD PLN STEROL-NRICHD FOS
Wh a pln stls?
Plant sterols are found naturally in small
quantities in everyday foods like vegetable
oils, nuts, seeds, grain products, fruit and
vegetables. Although we eat plant sterols
in these everyday foods, the amount we eat
is typically not enough to have a signicant
effect on cholesterol absorption. Eating foods
enriched with plant sterols as part of a healthy
diet is an effective way to lower cholesterol
absorptionxi,as these contain concentratedamounts of plant sterols that make it easy to
eat the most effective amount.
Hw do hy wk?
When eaten in high enough quantities, plant
sterols work to decrease our cholesterol
absorption from food. They also prevent the
re-absorption of cholesterol within the body.
The cholesterol that is not absorbed is
removed from the body. As a result, less
cholesterol circulates in our system.
Eating 2g of plant sterols daily can lower
cholesterol absorption by an average of 10%xii
plus an additional 5% when combined with the
move to a healthy diet and lifestyle.
As part of a healthy balanced diet, eating plant
sterol-enriched foods is an effective dietarystrategy to lower cholesterol absorption.
Its important to always consult your healthcare
professional, such as your doctor or an
Accredited Practising Dietitian about your
cholesterol management plan.
HOW PLN STEROLS WRK
TAKE STEPS TO LOWER YOURCHOLESTEROL ABSORPTION TODA
My father died young and Iremember saying to myself, thats not
going to be me. So I took up the Flora
pro-activ 3 week challenge and lowered
my cholesterol absorption. I not only
got it down from 6.5 to 4.5, but nearly
10 yrs latr Iv ben
bl t kep it down
because Im still using Flora pro-activ
along with a good diet and regular
exercise. I reckon theyll have me
bungee jumping again in another 10
years. And you know what.
I plan to be here.
Frank Lourigan
AK THE FLORA PO-ACIV 3-WEK CHALNGE.
The Flora pro-activ 3 week challenge is designed to show how using Flora pro-activ as part of a
healthy lifestyle will help reduce your cholesterol absorption in just 3 weeks. Its as easy as 1, 2, 3!
Step3After3 weeks,haveyour
cholesterolmeasuredagayour doctor (afterfasting
Comparetheresultsand
upthegoodwork!For opt
results, continueusingthe
recommended amountof
pro-activeveryday.
Step2.Use25g(1 roundedtablespoon) ofFlorapro-activspreadeverydayfor3weeks, aspartofahealthydietandlifestyle.Thisistheamounttypicallyused on 3slicesofbread.
Step1.Haveyourcholesterolmeasuredbyyour
doctor(afterfasting)andkeeptheresult.
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1. Preheat oven to 150C. Lightly grease a 19 x 9cm loaf tin with
Flora pro-activ or line with baking paper.
2. Place ours, almonds, baking powder, bicarbonate soda and
caster sugar into the bowl of an electric mixer. To combine, mix
on low speed for about 1 minute. If using a hand beater, mix the
dry ingredients using a wire whisk until evenly blended.
3. Add eggs, vanilla and melted Flora pro-activ. Beat on medium
speed for 3 minutes. Remove the bowl from mixer and fold in
the milk and bananas by hand.
4. Pour mixture into the prepared tin and bake for 1 hour, or until
a skewer inserted in the centre comes out clean. Cool in the tin.
Slice into 10 pieces, served either plain or spread with Flora
pro-activ.
cu pin ur
cu whmel ain ur
cu grun mn
2 tons king ower
ton icrbonat f od
/ cu tr sugr
2 g, ightly etn
ton vila xtrc
125gFl pr-civ Buty, mted n cod2 tons rduce ft mik
3 na, eed n mahd
BANANA BREAD
PREPARATION TIME 10 MINUTES COOKING TIME 60 MINUTES SERVES 10
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40g (2 tons) Fl pr-civ Oginl
1 rg nio, chpe
2 tks cery, chpe
2 crt, chpe
2 tons rduce-t vgete owerd tk
2/ cu (625m) wtr
150g umpkin, chpe
1 tmo, chope
1 ml rd cium, chpe
1 x 425g cn mixd en, rind
Crckd ck epr, t t
Chpe chiv, t grnih
GARDEN VEGETABLE SOUP
1. Heat Flora pro-activ over a high heat in a large saucepan.
Fry onion, celery and carrot until soft.
2. Dissolve stock powder in water then add to the saucepan with
pumpkin, tomato and capsicum. Bring to the boil, reduce heat,
cover and simmer for 15 minutes or until vegetables are soft.
3. Add beans and simmer for 5 minutes.
4. Pure soup in a blender until smooth. Soups always taste
better if made a day or two in advance and reheated just
before serving. Garnish with pepper and chives.
PREPARATION TIME 15 MINUTES COOKING TIME 25 MINUTES SERVES 6
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10
30g chikn ret lt, rimd
2 g
cu hpe chiv
1 cu n d t corn ke
cu f-ring ur
20g (1 ton) Fl pr-civ Buty, mted
2 tons rduce ft mik
cu n d t corn ke
1 cu hvd gre tmoe1 ml avo, ice
1 ton chope chiv, extr
1 cu by rkt ev
DIPNG SAUC
cu n-ft ain yghurt
1 ton chope chiv
1. Slice the chicken breast in half through the
centre horizontally. Cook the chicken in a
large non-stick frying pan over a medium heat
until golden and cooked, 2-3 minutes on each
side. Remove pan from the heat and cover to
rest.
2. Whisk eggs in a mixing bowl and mix in chives,
corn, our, melted Flora pro-activ and milk.
Shred the chicken and add to the mixture.
Using half the fritter mixture, spoon four even
fritters into the pan and cook over a medium
heat for 3-4 minutes on each side until golden
and cooked. Keep warm. Cook the remainingfritters as with the rst four.
3. Create a side salad by combining corn
kernels, tomatoes, avocado, extra chives
rocket.
4. Mix yoghurt and chives to create a delic
dipping sauce.
5. Serve fritters hot with the side salad and
yoghurt and chive sauce.
CHICKEN, CHIVE & CORN FRITTER
PREPARATION TIME 15 MINUTES CO OKING TIME 15 MINUTES S ERVES 4
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2 tons chpe cumer
/ cu n ft ain yghurt
1 ml clv gric
1 ton hrded mint
50g m lt, rimd f vi ft
20g (1 ton) Fl pr-civ Buty
1 cu mixd a lave
cu hrded mint ve
4 Rm toae, qurted
20g (1 ton) Fl pr-civ Buty, xtr
1 x 0g ie Lebne Bre
1. Create Tzatziki dressing by combining
cucumber, yoghurt, garlic and mint and
refrigerate until required.
2. Heat Flora pro-activ in a non-stick frying pan
over a medium heat and cook the lamb until
brown all over, 3-5 minutes or as desired.
Remove pan from the heat and cover to rest
the lamb.
3. Combine the mixed salad leaves, mint and
tomatoes.
4. To cook the crisp bread, preheat oven
180C. Heat a baking tray on the midd
of the oven. Cut bread into eight even
Spread bread with extra Flora pro-act
place on the heated baking tray. Bake
8-10 minutes until crisp and golden.
5. To serve, slice lamb and plate with sala
Drizzle Tzatziki over the top of the sala
serve crisp bread on the side.
TZATZIKI LAMB SALADWITH CRISP BREAD
PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES SERVES 4
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PREPARATION TIME 10 MINUTES COOKING TIME 20 MINUTES SERVES 4
BBQ SALMON WITH GREENBEAN & BALSAMIC SALAD
1. Create balsamic dressing by placing Flora pro-activ
and onion into a frying pan over a medium heat and
cooking until onion is transparent and soft. Add
balsamic vinegar, brown sugar and water, raise the
heat and allow to reduce for 2 minutes, or until
thickened and glossy. Cool.
2. Steam or microwave green beans. Toss together
with tomatoes, pine nuts, and capsicum.
3. Barbecue or grill salmon as desired.
4. To serve, dress bean salad with balsamic dressing
and serve with salmon.
40g (2 tons)Fl pr-civ Buty
1 ml nio, y chpe
2 tons amic vngr
1 ton rown ugr
2 tons wtr
4 cu gren , trimd n wahd
1 unt chery tmoe, hvd
2 tons tod in ut
1 rg ed cium, ice
4 x 150g mn lt
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PREPARATION TIME 10 MINUTES COOKING TIME 15 MINUTES MAKES 20 PANCAKES
STRAWBERRY NUTMEG PANCAKE
1. Sift our and nutmeg into a large bowl. Make a well in
the centre, add combined milk and eggs and whisk until
smooth.
2. Heat a non-stick frying pan over a low heat. Melt a little
Flora pro-activ. Add 2 tablespoons of mixture, spread
quickly to form a circle.
3. Cook until bubbles begin to appear on surface. Turn and
cook until golden. Remove and repeat.
4. Serve with low fat yoghurt and fresh strawberries
1/ cu sf-ring ur
/ ton groun tmg
1/ cu (375m) kim k
4 g
20g (1 ton) Fl pr-civ Buty
20g w ft naur yghurt, rve
1 unt rweri, sice, t rve
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PREPARATION TIME 15 MINUTES COOKING TIME 25 MINUTES SERVES 10
APRICOT PUDDING
1. Preheat oven to 200C and brush a round 1-litre
capacity baking dish with melted Flora pro-activ.
2. Sift the our and baking powder into a mixing bowl.
Add sugar, extra melted Flora pro-activ, eggs, milk
and vanilla. Mix until well combined. Place mixture into
prepared dish and bake for 5 minutes.
3. Open oven door and drop the apricot halves, hollow side
down, into cake mixture. Bake for a further 20 minutes,
or until pudding is golden and a skewer inserted into the
centre comes out clean.
4. To serve, cool slightly and serve sprinkled with icing
sugar and berries.
10g (2 tons) Fl pr-civ Oginl, t gre
1 cu f-ring ur
/ ton king ower
/ cu tr sugr
60g (/ cu) Fl pr-civ Oginl, xtr, mted
2 g, ightly etn
/ cu rduce ft mik
/ ton vila senc
1 x 425g cn aricot hv, rind
Icing ur, t grnih
250g eri, t rve
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PREPARATION TIME 15 MINUTES COOKING TIME 20 MINUTES SERVES 4
CHOCOLATE PUDDINGS WITHRASPBERRIES
/ cu f ring ur
1 ton co wer
1 tons hznut m
2 tons ctr sugr
20g (1 ton) Fl pr-civ Buty, mted
3 tons rduce ft mik
2 tons vila senc
2 tons rwn ugr
1 ton co wer
/ cu (8 tons) oing wtr
Frh sbrie, t rve
1. Preheat oven to 180C and rub 4x150ml
ramekins with Flora pro-activ.
2. Sift our and cocoa into a mixing bowl.
Stir in the hazelnut meal and caster sugar.
Add Flora pro-activ and combined milk and
vanilla and mix until smooth. Spoon mixture
evenly into prepared ramekin dishes.
3. Place the brown sugar into a small mixing
bowl and sift in the cocoa. Sprinkle evenly
over the pudding mixture and pour the boiling
water evenly over the sugar and cocoa
mixture.
4. Bake for 15-20 minutes. The puddings are
cooked when the cake has set and the sauce
is bubbling. Stand for 5-10 minutes before
serving. Serve warm with fresh raspberries.
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MEET THE FLORA PRO-ACTIV FAMILY
*Cooking and baking with this product may
give less than optimal results as the product
contains less fat. For best results in these
applications it is recommended that you use
Flora pro-activ Original or Buttery
Floa pro-activspeads:
Containplantsterolsthatare
clinicallyproventolowercholesterol
absorptionProvidegoodpolyuns
aturated
fatsArelowerinbadsa
turatedfats
comparedtobutter
Arevirtuallytransfat-free
numbe n seling spd in mk t low clsel
bspion sce 199xiii, Fl pr-civ onis pln stls nd is
sty w lp mnag clsel, s pa f alhy ifsyle.
Floa pro-activ Ole OilFor a taste of the Mediterranean is
suitable for spreading and melting,
but not baking or frying*.
Fl pr-civ LghContains half the fat of butter or
margarine. Use it for spreading and
melting, but not baking or frying*.
Floa pro-activ Ulta Light
Contains only 22.7% fat, which is
70% less fat than butter or margarine!
Use it for spreading and melting, but
not baking or frying*.
Floa pro-activ Oginal
Ideal for all kitchen applications:
spreading, cooking, melting,
shallow frying and baking.
Fl pr-civ Buty
Churned with real buttermilk for a great
buttery taste - a healthier alternative to
butter. Use it for spreading, cooking
and baking.
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* Average 10%reduction based on a daily consumption of 2g plant sterols and 5% from the move to a healthy diet and lifestyle.
Unilever Australia Limited 2010 except for photography that was produced with permission of Per Ericson Photography. All recipe photography byPer Ericson Photography, except the photography on page 6 by Turtle Pictures and photography on page 12 by Ben Cole. Photography on page 2 by
Brian Geach, on page 21 by John Patrick and on pages 20, 22 by Zed Elliott. Concept and design by The Alchemists, Sydney -04111 71740
Unilever, Flora, Flora pro-activ are trade marks of Unilever PLC.
This publication is protected by Copyright. Except as permitted and subject to the conditions prescribed under the Copyright Act, no part of this publicationmay be reproduced in any form or by any means (whether electronic, mechanical, photocopying, recording, or otherwise), or stored in a retrieval system ortransmitted without prior written permission of the copyright holder. Inquiries are to be addressed to the publisher. Published by Unilever Australia Limited.
20 Cambridge Street, Epping, New South Wales, Australia, 2121.
REFERENCES
ix) Van Horn L, McCoin M, Kris-Etherton PM, Burke F, Carson JA, Champagne CM, Karmally W and Sikand G: The evidence for dietary prevention and treatment of cardiovascular
disease. J Am Diet Assoc.108: 287-331, 2008. x) Clarke R, Frost C, Collins R, Appelby P, Peto R. Dietary lipids and blood cholesterol: quantitative meta-analysis of metabolic ward
studies. BMJ 1997; 314:112-117 xi) National Heart Foundation of Australia. Summary of evidence on phytosterol/stanol enriched foods. 2007. www.heartfoundation.org.au