Today's Diet&Nutrition

7/31/2019 Today's Diet&Nutrition

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HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUarch 2012 www.TDN-Digital.com


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March 2012Volume 8, Number 3

contents

28 Dishes or SemivegetariansA semivegetarian diet means di erent things to di erentpeople. For some, its a matter o eating meatless meals mosto the time. For others, its including small amounts o meatin mostly vegetarian dishes. For TV host and cookbook authorCandice Kumai, who shares a quintet o health ul recipes, itmeans saying no to meat but yes to eggs, dairy, and honey.

32 Meat-Free MondaysIts easy being meat ree, especially with a little help rom CheAnnie Rigg; Sir Paul McCartney and his daughters Stella andMary; and a hand ul o celebrity contributors to a book thatwill trans orm your Mondaysand then some: The Meat FreeMonday Cookbook .

Spinach andLemon Quinoa

Cakes

on the cover20 Antioxidants: The Power

o Purple28 Dishes or

Semivegetarians32 Meat-Free Mondays38 Q & A With Actress

Michelle Morgan40 St. Patricks Day:

Lean and Green

about the coverQuinoa and Mushroom-Stu edRoasted Red Peppers (page 28)Photo by Gary Dolgo

4 TODAYS DIET & NUTRITION


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on Heart Health

1American Heart Association http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300313.pdf2Re-search was conducted online using Synovates omnibus service, eNation. Each eNation wave conducts 1,000 U.S. consumer interviews (500 male,500 female) that are geographically and demographically re ective of the U.S. adult population. 818 interviews were conducted among cookingoil users. Results for these 818 respondents have a con dence interval of +/- 3.4% at the 95% level. Interviewing occurred July 19-21, 2011.3Hearthealthy bene ts can be achieved by using Mazola oils instead of cooking oils higher in saturated fat such as butter or shortening. To achieve suchbene ts, Mazola oils should replace a similar amount of higher saturated fat oil and not increase the total number of calories you eat in a day.4American Heart Association - http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp5FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 - http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064919.htm6USDA National Nutrient Database for Standard Reference Release 23 (2010)7USDA and USDHHS 20108Bruckert and Rosenbaum 2011http://www.prefer.pitt.edu/Lowering%20LDL-cholesterol%20through%20diet%20potential%20role%20in%20the.pdf9FDA 2000, 2010; Wu et al. 2009;Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 - http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/Guid-anceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064919.htm10Ling and Jones 1995 - http://www.accessdata.fda.gov/scripts/fcn/gras_notices/grn000061.pdf 11Normn et al. (2002), Ryan et al. (2007), USDA database 2010. http://ww w.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00, The Tate Tudorancea Bulletin http://www.tititudorancea.com/z/foods_by_content_of_phytosterols.htm

C holesterol is keeping us up at night nearly 60 percentof Americans worry about it. There may be reason to,as approximately 79 million Americans suffer from heartand blood vessel diseases;1 high cholesterol is one of the major risk factors leading to heart disease, heart attack and stroke.

When it comes to choosing food, mostpeople think grains, vegetables and fruit canhelp control their cholesterol levels.2 Whatmany people dont realize is that choosing theright cooking oil can also have an importantimpact on heart health.3

In addition to containing polyunsaturated andmonounsaturated fats, which may help lower cholesterol4, cooking oils contain plant sterols,which can help reduce the bodys absorptionof cholesterol. This, in turn, can lower LDL

cholesterol.5 But not all cooking oils are created equal. Corn oilcontains the highest amount of naturally occurring plant sterolsper serving compared to any other cooking oil four timesas many plant sterols as olive oil and 40 percent more thancanola oil.

Phytosterols (mg)Calories

Total Fat (g)Saturated Fat (g)Trans Fat (g)Polyunsat. Fat (g)Monounsat. Fat (g)Cholesterol (mg)

CORN OLIVE CANOLA

THE COOKING OIL COMPARISON

132120

1420740

30119

14201100

94124

1410490

Serving Size 1 Tbsp(14g) 1 Tbsp (14g) 1 Tbsp (14g)

COOKINGImpacts of

Corn oil contains the highest amount

of naturally occurring

plant sterolsper servingcompared

to any other cooking oil.

OIL

What are plant sterols?

How do plant sterols work?

How many plant sterols do you need?

Plant sterols, also known as phytosterols, are plant-basedmicro-nutrients naturally present in fruits, vegetables, nutseeds, cereals, legumes and vegetable oils.7

Plant sterols are chemically similar to cholesterol and, duto this nearly identical structure, plant sterols compete wicholesterol for absorption.8

Clinical studies indicate that, when consumed as part of adiet low in saturated fat and cholesterol, plant sterols can reduce the bodys absorption of cholesterol, which, in turncan lower LDL blood cholesterol.9

To get the maximum cholesterol-lowering bene ts, expertrecommend consuming between 1,500 3,000 mg of plansterols per day. Most Americans get approximately 250 mof plant sterols per day from the foods they consume.10

AboutPlantSterols.comFor more information on plant sterols vis

Mazola and WomenHearthave partnered to create theSet a Healthier Table programencouraging Americans to take apledge to set a healthier table asa way to manage their familyscholesterol.

For every pledge made, Mazolais donating $1 (up to $50,000)to WomenHeart to encouragewomen to be screened for cholesterol and help fund heart

disease education and patientadvocacy programs.

6

Corn oil

Peanuts

PistachiosChick peas

Wheat bran

Soybeans, raw

P l a n t S t e

r o l s

p e r 1

0 0 g

Plant Sterol Contentof Select Foods

P l a n t S t e

r o l s

p e r S

e r v i n

g

S e r v i

n g S i

968

220

213204

200

161

132

62

61265

58

299

1 Tbsp (14

1 oz (28 g)

1 oz (28 g)130 g

cup (29

1 cup (186

FOOD

11

About WomenHeart:WomenHeart, The NationalCoalition for Women with HearDisease, is the nations onlypatient centered organizationserving the 42 million Americawomen living with or at risk foheart disease the leading causof death in women. For more

information about WomenHearvisit www.womenheart.org.


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CAROL M. BAREUTHER, RD,isa U.S. Virgin Islands-basedreelance writer who haswritten or a variety oregional and national publi-cations, including CookingLight , Vegetarian Times ,

Veggie Life , CaribbeanTravel and Life , and Shape .

MICHELE DEPPEis an award-winning reelance writerbased in Seattle (www.micheledeppe.com).

JESSICA GIRDWAIN is aChicago-based reelancewriter. Shes contributedto Womens Health , Self ,Fitness , Redbook , and

Health , among othermagazines.

LYNN GRIEGER, RD, CDE, cPT, is a health, ood, and itnesscoach in southwesternVermont and online atwww.lynngrieger.com.

DEBORAH R. HUSO is a ree-lance writer based in BlueGrass, Virginia. Author othe book Moon Blue Ridge& Smoky Mountains , sherequently writes abouttravel, agriculture, wild-li e, the environment, andoutdoor recreation (www.drhuso.com).

CANDICE KUMAIis a healthyli estyle che , author, and

television host. She is theauthor o Pretty Delicious ,the newest judge on IronChef America , cohost othe Li etime TV series Cook Yourself Thin , che contrib-utor on the Cooking Chan-nels Unique Eats , and a TopChef alumna.

MATTHEW ROBB is a ree-lance writer, psychothera-pist, and outdoor enthusiastbased in Washington, D.C.When hes not writing,hes likely to be mountainclimbing, sailing, or soaring.

JENNIFER VAN PELT, MA,

CWE, CWC, is a Reading,

Pennsylvania-based itnessinstructor, certi ied wellnesseducator and consultant,healthcare research analyst,and reelance writer.

Contributors

AdvisorsSuzanne Bowland , ounder and presidento GF Culinary Produc tions, Inc and author

o The Living Gluten-Free Answer Book

Shelley Case, RD , a leading internationalexpert on celiac disease and the gluten-ree diet and author o Gluten-Free Diet:

A Compre hensive Resource Guide

Nancy Collins, PhD, RD, LDN , executivedirector o RD411.com

David Feder, RD , ormer top che andmagazine editor, now director o S/F/BCommunications Group, a cooperative

o experts consulting on nutrition, ood,health, and li estyle

Laura Pensiero, RD , owner o GigiTrattoria and Gigi Market, ounder anddirector o Che 4Li e, and author oHudson Valley Mediterranean: The Gigi Good Food Cookbook

Brenda Ponichtera, RD , president oScaleDown Publishing, Inc and author otwo Quick & Healthy cookbooks

Jenni er E. Van Pelt, MA, CWE, CWC ,itness instructor, healthcare researchanalyst, and reelance writer

For our advisors ull bios and websites,visit www.TDN-Digital.com.

TD&N Nutrient AnalysesA nutrient analysis or each recipe(except those already containing anal-yses) is created using Food Processor

SQL nutrition and itness so twareby ESHA. Recipes are analyzed orcalories, total at, saturated at, mono-unsaturated at, polyunsaturated at,cholesterol, protein, carbohydrates,iber, and sodium. Each amount isrounded to the nearest whole number.Nonspeci ic amounts ( or example,salt and pepper to taste), decorativegarnishes, and ingredients that are notconsumed (such as marinades or excessdipping sauces) are not included.

MARCH 2012 7


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Etcetera



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MARCH 2012 9


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A Calcium-Heart Attack Connection?

Always the good guy in the world omicronutrients, calcium has longshimmered under a halo o goldenpublicityuntil now.

In a series o out-o -le t- ield twists,researchers have begun to raise questions aboutthe sa ety o calcium supplements, going so aras to suggest that some women who take supple-ments are at elevated risk o a cardiovascular

event. Other studies suggest a link betweensupplemental calcium and pain ul kidney stones.Instead o clari ying matters, the ensuing lurryo media attention has spread con usion, espe-cially as the medical worlds take your calciumchorus continues.

Whats a health-conscious person to do?

THE LATEST FINDINGSFirst, the controversy. In the April 2011 issue o

BMJ , researchers reversed the seemingly conclusiveindings o the massive, seem-ingly authoritative WomensHealth Initiative, which oundno cardiovascular downside tocalcium supplements.

Reexamining the initiativesdata, the contrarian researchersalleged the ollowing:l Women not taking calcium

supplements prior to the clinicaltrial were at increased risk ocardiovascular events (mainlyheart attack) once they begantaking them.l In contrast, women who werealready taking calcium supple-ments prior to the clinical trialdid not have an elevated riskonce the study began.

Searching or explanations, the researchersspeculated that the alleged elevation in cardio-vascular risk may have stemmed rom sudden,unhealth ul spikes in blood calcium levels whenwomen irst began taking supplements. Equallyimportant, they concluded that the risk seemed todecrease over time.

Predictably, critics howled, calling the contrariansmethodology lawed and proclaiming the debate

ongoingmuch like the seesawing debate overhormone replacement therapy continues today.

TOO LITTLE CALCIUMFor most Americans, the real risk isnt too muchcalcium in our diet; its too little calcium, saysAcademy o Nutrition and Dietetics spokespersonDee Sandquist, MS, RD, CD. Repeated studies bearout this position.

Glance at many amily trees and youll see

evidence o inadequate calcium at nearly everybranch: rom odd, unex-pected bone racturesto once-strong rameswizened by osteoporosis.The Academy cautions thati your diet is chronicallylow in calciumor i yourli estyle is high in stress,nicotine, cannabis, alcohol,

ca eine, protein, inactivity,or certain medsyour bodywill satis y its needs bypulling calcium straight romyour bones. This process isentirely normal, but long-term short alls can lead tothinning bones and othercascading negative healthe ects elsewhere.

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Getting enough calcium is important in otherways, as it is believed to be key in protecting coloncells rom carcinogenic chemicals, reducing thepain rom migraines, and lessening the severity oPMS symptoms.

People with on-the-go li estyles need to beespecially attentive, as their diets tend to be basedon speed, convenience, and com ort eating. Dittoor women on low- at or ad diets, which is ironicas scientists now see a possible link between lowcalcium intake and obesity.

The good news? Many o the dietary superstarsscore major points on calcium and taste, and they take

zero prep time. I you think youre too busy to meetyour long-term calcium needs naturally think again.Consume just 6 ounces o low- at yogurt, 6 ounces ocalcium- orti ied orange juice, and 1.5 ounces o low- atmozzarella cheese and you will have met about 75%o your recommended intake or the entire day. Othergood sources o calcium include green lea y vegetables,dried ruits, nuts, and soy-based drinks and oods.

TOO MUCH CALCIUMExcessive calcium intake usually arises rom goinggonzo with supplements, not rom eating calcium-rich oods, or the simple reason that some supple-ments pack a heavyweight punch. In October 2011, amajor study led by the National Institutes o Healthound that a sizeable minority o older women gettoo much supplemental calcium.

Some people may bene it rom calcium- orti iedoods. Again, dont go overboard. Combinecalcium- orti ied cereal with calcium-rich milkand calcium- orti ied yogurtwashed down withcalcium- orti ied orange juice and a calcium pill

and youre likely getting too much o a good thing,Sandquist notes.

KNOW YOUR NUMBERSThe National Osteoporosis Foundation recom-mends satis ying your calcium needs irst throughood and taking supplements only i you all shorto the daily recommended allowance. Many


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people do not need supple-mental calcium, says SusanRandall, the oundationssenior director o science andeducation.

These are the oundationsrecommendations:l Women younger than 50 need1,000 milligrams o calcium and400 to 800 IUs o vitamin Ddaily. Women ages 50 and olderneed 1,200 milligrams o calcium

and 800 to 1,000 IUs o vitaminD daily.l Men younger than 50 need1,000 milligrams o calcium and400 to 800 IUs o vitamin D daily.Men ages 50 to 70 need 1,000milligrams and 800 to 1,000 IUs,while men ages 71 and olderneed 1,200 milligrams and 800to 1,000 IUs.

Sandquist cautions againstbelieving in a one-size- its-allsolution. The 20-somethingwoman with a amily history ocoronary disease may not needcalcium supplementation asmuch as one whose amily treeis riddled with osteoporosis.

Find a quali ied, licensedpro essional who can person-

alize a plan or your particularneeds, Sandquist advises. Makesure to look at your total diet,total intake o naturally derivednutrients, and li estyle andamily history, and then deter-mine i a supplement is needed.I someone gets 600 milligramso calcium a day rom her diet,she notes, she is not going to

need 1,200 milligrams o supple-mental calcium.

Quite simply, more is notbetter.

FOCUS ON THE BIG PICTUREResearchers agree that bonehealth is more than a matter ocalcium intake. The Academyrecommends taking calciumtogether with vitamin D (inthe orm o either vitamin D 3

or D 2) to enhance assimilation.Some studies highlight theneed to take calcium with themineral magnesium, assertingthat it keeps calcium dissolvedin blood rather than beingdeposited in coronary arteriesand kidneys, possibly leadingto kidney stones. The adultRecommended Daily Allowance

or magnesium is 270 to 400milligrams.Looking at the big picture,

Randall notes, Getting toomuch calcium rom supplementsmay increase the chance odeveloping kidney stones andother health problems in somepeople.

While researchers continue

to study this important mineral,the Academy encouragesconsumers to eat well, ocus onnatural sources o calcium, getregular exercise and plenty osleep, and seek a comprehen-sive dietary review by a licensedpro essional.

Matthew Robb

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The Hidden Face of Eating Disorders

Picture a person with an eating disorderand you may envision a privileged, slender,teenage girl. But the ace o eatingdisorders may be much di erent than

we imagineeven younger and not always thin,emale, or Caucasian.

Were seeing a di erent population o kids with

eating disorders, and its quite a sizable group,says David S. Rosen, MD, MPH, a researcher at theUniversity o Michigan and lead author o a 2010study reporting a dramatic increase in hospitaliza-tions or eating disorders in kids under the age o12. Other research suggests that 5% to 10% o alleating disorders occur in boys.

We still see kids that are the stereotypeteenage girls who come rom more a luent,educated backgrounds, Rosen says. But now were

seeing boys, kids o color, and kids as young as 8,9, and 10 who are showing up with very seriousanorexia nervosa.

As early as 1991, studies noted a shi t in kidsthinking. Researchers reported that 42% o irst- tothird-grade girls polled wanted to be thinner, and81% o 10-year-old girls were a raid o being at.

Some children with eating disorders may not lookunderweight, Rosen explains, because they startedeating disordered behaviors when they weighedmore or their behavior hasnt directly resulted inweight loss. But his study points out that ailure togrow and gain is a problem or developing children;they should gain weight on a consistent basis.

Weighing 15% less than ones ideal body weight(relative to height) is generally the measurable crite-rion or anorexia nervosa. However, Rosens study

Childrens Health



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indicates that children who dont meet this markercan still be in trouble because they experience earo eating, perhaps ear o gaining weight, andconcerns about their bodyissues that loom large ina little persons mind.

Some kids are concerned about choking, andothers ear they are overweight, says Rosen. Somekids get very hung up on the at content o oodbecause their grandpa had a heart attack and some-where they picked up the in ormation that heartattacks are caused by eating too much at and havingbad cholesterol. There are a lot o di erent issues.

According to Rosen, some kids may process

messages about obesity in ways that adults hadntanticipated. He encourages parents who suspecta problem to have their children screened by apediatrician and possibly assessed by a psycholo-gist, adding that sometimes a disorder can be hardor amily members to identi y in young children.Experts agree that elementary school-aged kids maynot be able to verbalize many o their eelings, butindications o sadness and worry could be red lagsregarding an eating disorder.

Naturally, parents wonder i they are partly toblame. The top question I get rom parents is,What did I do wrong? says Johanna S. Kandel,ounder o The Alliance or Eating DisordersAwareness and author o Life Beyond Your EatingDisorder: Reclaim Yourself, Regain Your Health,Recover for Good . Eating disorders are like aper ect storm where so many actors come together.

Letting go o everything you think you knowabout eating disorders is a good irst step to gaining

understanding, says Kandel, who believes stronglyin research linking a genetic predisposition toanorexia and bulimia. I always say genes load thegun, and the environment and situation pull thetrigger, so parents shouldnt blame themselves butinstead realize they can have a tremendous positivein luence by encouraging healthy eating at home.

There is power in parents modeling healthy atti-tudes toward ood, she explains, noting that it helpsto re rain rom using ood as a reward and to avoid

classi ying oods as good or bad. Its also help ul toencourage a relaxed attitude at mealtime instead oengaging in a power struggle with a child.

There are many ways to treat eating disorders inchildren, and not all treatment methods are equallye ective, says Sarah K. Ravin, PhD, a psychologistwho specializes in treating children struggling witheating disorders. Research shows that amily-basedtreatment, also known as the Maudsley Method, isthe most e ective type o treatment or childrenunder 18 who su er rom anorexia or bulimia.

Ravin says its also help ul or parents to armthemselves with accurate, up-to-date in ormation.

I recommend a nonpro it organization calledFEAST [Families Empowered and Supporting Treat-ment or Eating Disorders]. It has an excellentwebsite [www. east-ed.org], which provides in or-mation and resources or parents.

Michele Deppe

For more information go towww.thesoyfoodscouncil.com

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Plant Sterols

F unctional foodsthose providing healthbenefits beyond basic vitamins andmineralsare increasingly popular asconsumers look for ways to improve their

heart health, reduce their risk of developing canceror diabetes, and enjoy continued good health whileaging. Phytosterols, a component of plant cellmembranes, have become one of the hottest trendsin functional foods in the last decades.

Half of respondents to a recent survey conductedby the International Food Information Council iden-tified phytosterols as important in promoting heart

health, yet only 40% consume phytosterols on aregular basis.

Phytosterols are chemically very similar to thecholesterol produced by the body and interferewith the intestinal absorption of cholesterol so that

Heart Health

A SAMPLING OF FOODS FORTIFIED WITH PHYTOSTEROLSl BENECOL Regular and Light spreads (1 table-spoon) : 0.85 grams

l Minute Maid Premium Heart Wise orange juice

(8 ounces) : 1 graml Promise activ Light Spread (1 tablespoon) : 1 gram

l Racconto Essentials Heart Health Pasta (2 ounces) : 0.4 grams

l Smart Balance HeartRightLight Buttery Spread(1 tablespoon) : 1.7 grams

l Smart Balance HeartRight Milk (8 ounces):

0.4 gramsl Corazonas Oatmeal Squares: 0.8 grams; Tortillachips: 0.5 grams (Remember, although theycontain healthy phytosterols, these are still snacksand so should be consumed in moderation.)

FOODS NATURALLYCONTAINING PHYTOSTEROLS

l Almonds (1 ounce): 39 milligramsl Brussels sprouts ( 1 2 cup): 34 milligramsl Canola oil (1 tablespoon): 92 milligramsl Corn oil (1 tablespoon): 102 milligramsl Peanuts (1 ounce): 62 milligrams SOURCE: USDA NATIONAL NUTRIENT DATABASE



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Plant Sterols

Functional oodsthose providing healthbene its beyond basic vitamins andmineralsare increasingly popular asconsumers look or ways to improve their

heart health, reduce their risk o developing canceror diabetes, and enjoy continued good health whileaging. Phytosterols, a component o plant cellmembranes, have become one o the hottest trendsin unctional oods in the last decades.

Hal o respondents to a recent survey conductedby the International Food In ormation Council iden-ti ied phytosterols as important in promoting heart

health, yet only 40% consume phytosterols on aregular basis.

Phytosterols are chemically very similar to thecholesterol produced by the body and inter erewith the intestinal absorption o cholesterol so that

Heart Health

A SAMPLING OF FOODS FORTIFIED WITH PHYTOSTEROLSl BENECOL Regular and Light spreads (1 table-spoon) : 0.85 grams

l Minute Maid Premium Heart Wise orange juice

(8 ounces):

1 graml Promise activ Light Spread (1 tablespoon) : 1 gram

l Racconto Essentials Heart Health Pasta (2 ounces) : 0.4 grams

l Smart Balance HeartRightLight Buttery Spread(1 tablespoon) : 1.7 grams

l Smart Balance HeartRight Milk (8 ounces):

0.4 gramsl Corazonas Oatmeal Squares: 0.8 grams; Tortillachips: 0.05 grams; and Potato Chips: 0.4 grams(Remember, although they contain healthyphytosterols, these are still snacks and so shouldbe consumed in moderation.)

FOODS NATURALLYCONTAINING PHYTOSTEROLSl Almonds (1 ounce): 39 milligramsl Brussels sprouts ( 1 2 cup): 34 milligramsl Canola oil (1 tablespoon): 92 milligramsl Corn oil (1 tablespoon): 102 milligramsl Peanuts (1 ounce): 62 milligrams SOURCE: USDA NATIONAL NUTRIENT DATABASE



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it doesnt end up in the plaque that can line bloodvessel walls. This plaque makes the blood vesselsless lexible and more prone to blood clots, which inturn can lead to heart attack or stroke.

Phytosterols are ound naturally in small amountsin ruits, vegetables, nuts, seeds, cereal grains,legumes, and vegetable oils but generally inamounts too low to provide signi icant heart-healthbene its. As early as the 1950s, scientists discovered

that adding phytosterols to the diet o chickensor rabbits lowered the animals cholesterol levelsand reduced the amount o plaque buildup in theirblood vessels. In 1999, several ood manu acturersbegan marketing margarine with added phytos-terols as a means o decreasing cholesterol intakeand lowering cholesterol levels in the body.

Phytosterols are now added to some brands omilk, yogurt, snack bars, and juices. According toGeorgia Kostas, MPH, RD, LD, author o The Cooper Clinic Solution to the Diet Revolution , using oodsorti ied with phytosterols is simple, makes sense,and works to improve heart health.

The FDA approved a health claim or phytosterolsin 2000, noting that oods containing at least 0.4grams per serving o plant sterols, eaten twice aday with meals or a daily total intake o at least0.8 grams, as part o a diet low in saturated at andcholesterol, may reduce the risk o heart disease.

In 2001, the National Cholesterol EducationProgram encouraged people to consume 2 gramso phytosterols per day as part o an overall heart-healthy dietan amount shown by researchers

to lower total cholesterol by 4% to 11% and LDL(bad) cholesterol by 7% to 15%.Replacing oods high in saturated at and choles-

terol with phytosterol- orti ied oods providesa double bene it: The phytosterols decrease theabsorption o cholesterol, and the oods have nosaturated at.

Because oods orti ied with phytosterols reducecholesterol absorption and cause it to be excreted,theres concern that they may also reduce the absorp-

tion o carotenoids and nutrients with chemicalconstruction similar to phytosterols, such as at-solublevitamins. Experts recommend counteracting thispotential negative e ect by consuming a minimumo ive servings o ruits and vegetables per day,including one daily serving o a carotenoid-rich ood(eg, sweet potatoes, spinach, carrots, kale, collardgreens) to ensure optimal nutrient absorption.

Lynn Grieger, RD, CDE, cPT

TAKE-AWAY MESSAGES1. Eat an overall heart-healthy diet that

includes low- at sources o protein, wholegrains, legumes, at- ree dairy products, and aminimum o ive servings o ruit and vegeta-bles per day.

2. Limit daily cholesterol intake to no morethan 200 milligrams.

3. Replace saturated ats with monoun-saturated ats; or example, instead o usingbutter, choose olive oil.

4. Dont eat oods containing trans ats.5. Consume oods that naturally containphytosterols: ruits, vegetables, nuts, seeds,cereal grains, and legumes.

6. Use oods orti ied with phytosterols inplace o their non orti ied counterparts. Forexample, drink orti ied orange juice insteado the regular version or use orti ied spreadsin place o ordinary margarine, says Lauren

Harris-Pincus, MS, RD, co ounder o NutritionBabes.com.

7. Kara Behlke, RD, LD, a Hy-Vee dietitianin Marion, Iowa, o ten recommends oodsorti ied with phytosterols to her clients andencourages them to use these oods consis-tently throughout the day, roughly two tothree times, or the best bene it.

Heart Health



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AntioxidantsThe Power of PurpleYouve heard about the powero antioxidant-rich oods, butwhich are tops?

W

hen my dad was diagnosed withprostate cancer last summer, one othe irst things his oncologist advisedhim to do was drink Concord grape

juicea lot o it every day. Why? Becausegrapes, particularly those deep-purpleConcord grapes, contain a power ul antioxi-dant and known cancer ighter.

We all know that ruits and veggies arecentral to a healthy diet, but some vari-eties, especially purple oods, pack a morepower ul punch than others.

Most antioxidant-rich oods are lower incalories and nutrient rich and can prevent

or delay health problems, says Angela Ginn, RD,a national spokesperson or the Academy o Nutri-tion and Dietetics and an education coordinatorat the University o Maryland Center or Diabetesand Endocrinology at Maryland General Hospital inBaltimore. Also, theyre rich in iber to satis y yourappetite when controlling weight.

Purple oods are loaded with antioxidants, butthats not their only great quality. Vitamin K or bonehealth, lavonoids and polyphenols that may preventcancer, and acids that increase brain health are just aew bonuses youll get by munching on these ruits.

GRAPESGrape skins, speci ically those rom red and purplegrapes, contain a phytochemical called resveratrol,which studies suggest contains potent antioxidantsand anti-in lammatory properties that prevent cancer.Other research indicates resveratrols ability to slowthe growth o cancer cells and prevent the ormationo tumors in the lymph nodes, stomach, liver, andbreast. It can also promote the death o leukemic andcolon cancer tumors. In addition, grape skins are ull

o antioxidants that can help prevent cardiovasculardisease and keep cholesterol levels in check.Grapes are a good source o vitamin K and

manganese, too, says Teerawong Kasiolarn, ND,a naturopathic doctor at Nova Medical Group inVirginia. Just 1 cup o grapes provides 33% o theDaily Value o manganese, which helps regulateblood sugar and improve bone and nervous tissuehealth. One cup also provides 17% o the Daily Valueo vitamin K, which helps prevent heart disease and

directs calcium rom blood vessels to bone.Research rom the National Health and

Nutrition Examination Survey conductedbetween 2001 and 2006 linked grapes andgrape juice consumption to a higher HealthyEating Index, a measure o diet qualitycompared with the ederal dietary guide-lines. In addition, studies have shown thatpeople who eat grapes tend to consumemore ruits overall, take in more vitamin C

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and potassium, and consume less at, saturated at,sodium, and added sugar. Research rom the Univer-sity o Glasgow in Scotland linked speci ic phytonu-trients in Concord grapes to cardiovascular well-being and healthy aging, and researchers are alsoinvestigating the potential positive e ect o grapeson colon health.

And the list goes on. Kasiolarn explains thatnatural practitioners in Europe have been usinggrape seeds to treat blood low conditions suchas venous insu iciency and chronic venous insu -iciency; vision problems associated with diabetes,such as diabetic retinopathy; and arteriosclerosis,

high blood pressure, and wound healing.

PRUNESIn addition to being a great source o dietary iber,vitamin A, and antioxidants, researchers say prunescan signi icantly improve cardiovascular health byreducing bad cholesterol and systolic blood pressure.Prunes are also loaded with potassium, which halts

the negative e ects o sodium on blood pressureand helps regulate luid and mineral balance in andout o cells. A quarter cup o prunes provides 316.6milligrams o potassium, says Ginn, who adds thatprunes can help normalize blood sugar and alsoprotect against macular degeneration.

Research also shows that prunes can signi icantlyreduce high levels o enzymes that correlate withliver diseases, and they act as a mild laxative. But

heres an inside tip: Heated prune juice speeds thelaxative e ect.

BLUEBERRIESOK, you got us. While blueberries dont have thedeep purple color o plums or grapes, you dontwant to pass them up. A recent study conducted atCity o Hope, a comprehensive cancer center nearLos Angeles, shows that eating blueberries not onlyprovides the body with help ul antioxidants but

also may help ight a orm o breast cancer knownas triple-negative breast cancer. Preliminary studiesound that blueberry extract exhibited antitumoractivity in vitro against this type o breast cancercells in vitro. Further research led to the discoverythat bioactive substances in blueberries can slow theprogression and spread o these cells.

Blueberries not only help ight cancer, but studiesshow that adding a ew berries to your daily dietcan help maintain healthy skin, improve brain health

and aging, and decrease diabetes risk in adults.According to Ginn, certain antioxidants ound inblueberries can postpone the onset o cognitiveproblems such as memory loss.

One cup o raw blueberries provides 3.6 gramso dietary iber, 24% o your Daily Value o vitaminC, 36% o your Daily Value o vitamin K, and 25% oyour Daily Value o manganese, adds Kasiolarn.

Deborah R. Huso

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Its your online cookbook and recipe box!

Visit us online and check out the deliciousand healthy ideas from all our past issues.

www.TDN-digital.com/digitaleditions

Like the recipes in this issue?


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theory in the scienti ic community. The Cana-dian government and some in Europe, he notes,prohibit BPA in oods. But its business as usualin the United Stateswith the chemical industryin the drivers seat.

The public health challenge is complicatedbecause plasticizers are so ubiquitous and persis-tent. Many have very long biological hal -lives,so they stay in our bodies or a long timeevenor decades, says Arya Sharma, MD, PhD, chair ocardiovascular obesity research and management atthe University o Alberta in Edmonton.

How ubiquitous? Odds are, the plastic interior

o your automobile (dashboard, side panels, seats,and ceiling) is loaded with BPA and phthalates. Onhot days, these plasticizers are released into thepassenger cabin or you to breathe as you drive.Your co ee is also likely laced with BPA, thanksto the plastic parts in most electric co ee makers.Ditto or most mobile phones.

Almost everybody tests positive or these plas-ticizers in their blood, Ruden notes. A prematurebaby in a plastic incubator with plastic tubes is being

pumped ull o plasticizers.Theres no question these compounds exist,accumulate in at tissue, and promote obesity andother metabolic changes in the body, Sharma says.

Ruden advocates consumer awareness coupledwith swi t ederal intervention, but he isnt particu-larly optimistic. I BPA is eventually banned, hesays, the chemical industry is likely to switch toanother chemical that hasnt been tested yet andthat 10 years rom now is ound to be bad too.

Finding acceptable substitutes begins by doingyour homework and, in some cases, playing detec-tive. When in doubt, contact the manu acturer andask whether these potentially dangerous chemicalcompounds are in their products. While youre at it,consider calling your representative on Capitol Hilland letting them know this issue is important toyou and yours.

MR

WHATS NEW ON THEDIETERS BOOKSHELF

( click arrows for more )


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Gyrotonics

Gyrotonic sounds like the name o anamusement park ride, but the term re ersto an exercise methodology, the Gyro-tonic Expansion System (or simply Gyro-

tonics), developed in the 1970s by Juliu Horvath,a Hungarian-born competitive athlete and pro es-sional ballet dancer.

Popular with athletes and dancers, Gyrotonicshas been expanding into the mainstream as a result

o the ongoing emphasis on mind-body itness.This unique type o exercise has been eatured innumerous popular media outlets,rom Newsweek to Entertainment Weekly , and celebrities such asMadonna, Naomi Campbell,Tiger Woods, Keri Russell, andShaquille ONeal have alltouted the bene its.

So what is this workout,

and can the average persondo it?Horvath developed

Gyrotonics to rehabili-tate injuries, strengthencore muscles, andimprove range o motionand overall unctionalstrength. It employsspecially designed exercise

equipment that allows thebody to move 360 degreesin multiple dimensions.This type o movement ismore expansive than mostother exercise activities,which tend to be verylinear in terms o motion.

According to Horvath,Gyrotonic exercises

Good Moves

Cross-training or improvedper ormance in athletics and dance

Increased body awareness

Improved strength, balance,and lexibility

Improved unctional strength, suchas the ability to better per orm

daily activities, or older or injuredindividuals

Increased core strengthand range o motion

No impact or jarring movements

Prevention o exercise- orsports-related injury

7 BENEFITSOF GYROTONICS



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strengthen and stretch muscles, tendons, andconnective tissue; articulate and mobilize joints; andincrease the unctional capacity o the spine. Theexercises ocus on large circular and spiraling move-ments and are coordinated with breathing patternsto enhance cardiovascular conditioning and improveendurance and coordination.

Gyrotonics equipment, called the Pulley Tower,adjusts to accommodate people o di erent heights,body types, and itness levels. The handles andpulleys are designed with consistent resistancethroughout the entire range o exercise motion.

There are more than 100 exercises that can be

done on the equipment, and Gyrotonic exercisecan be per ormed by people o all ages, whetherpro essional athletes and dancers or out-o -shapebeginners. Gyrotonics is also being used by phys-ical therapists and other medical pro essionals orinjury rehabilitation and postoperative recovery.Research has shown that it can help individualswith scoliosis, carpal tunnel syndrome, and backpain and those recovering rom joint replacementsurgery. For sedentary o ice workers, Gyrotonics

can help ease repetitive stress injuries and posturalmisalignment.Thinking about adding Gyrotonics to your exer-

cise routine? There are more than 650 Gyrotonicsstudios across the United States o ering classes aswell as new instructor training. Gyrotonics comple-ments other exercise activities and may be available

in studios that o er yoga, Pilates, dance, and martialarts. The downsides: The sessions are expensive,starting at about $50 per hour-long class, and youmay not be able to ind a studio i you dont live in alarge urban area.

I youre interested in practicing Gyrotonics athome, the equipment costs several thousand dollarsand requires enough space to accommodate thepulley tower with bench.

For more in ormation, visit www.gyrotonic.com.

Jennifer Van Pelt, MA, CWE, CWC

A little extra

motivation whenyou work out canthurtand justmight help. Get itwhere youll see ito ten, with a mantra on your workout towel.There are lots o mantra choices, rom Noexcuses to C is or crunches, not cookies.Some are also available on t-shirts and tanks.www.wordstosweatby.com

GOOD MOVES:EDITORS PICKS

( click arrows for more )

RESOURCESYoga Anatomy by LeslieKamino and AmyMatthews; DelaviersStretching Anatomy andCore Training Anatomy by Frdric Delavier andMichael Gundillwww.humankinetics.com

MARCH 2012 27


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Quinoa and Mushroom-Stu edRoasted Red Peppers



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C ookbook author Candice Kumai de inesher style o eating as semivegetarianmeaning she doesnt eat meat butenjoys eggs, dairy, and honey. Whetheryoure a semivegetarian or simply want

to work some meatless dishes into your repertoire,youll enjoy her healthy and delicious recipes, andyoull never miss the meat.

Spinach and Lemon Quinoa Cakes

Serves 4 to 6 as a small meal or appetizer

4 cups cooked quinoa2 cups spinach, washed, patted dry,and roughly chopped

2 cloves garlic, minced1 tablespoon lemon zestSea salt and pepper, to taste2 cups panko breadcrumbs4 eggs, beatenVegetable oil or rying

In a large bowl, mix the quinoa, spinach, garlic,and lemon zest. Taste and liberally season with saltand pepper. Add the panko and eggs; mix well tocombine.

Form the quinoa mixture into 2-inch patties,about 1 2-inch thick. Heat a layer o olive oil in a largenonstick skillet. Drop patties into the oil and cookuntil golden brown, 2 to 3 minutes on each side.Place on paper towels to drain be ore serving.

TD&N Nutrient Analysis: Calories: 411; Total Fat: 9 g; Satu-rated Fat: 2 g; Polyunsaturated Fat: 1 g; MonounsaturatedFat: 2 g; Cholesterol: 211 mg; Sodium: 142 mg; Carbohy-

drates: 66 g; Fiber: 6 g; Protein: 18 g

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Mushroom Ragu FlatbreadsWith Goat Cheese and Fresh Herbs

Serves 4 as a meal or 8 as an appetizer

3 tablespoons extra-virgin olive oil1 large onion, chopped2 garlic cloves, minced4 cups mushrooms (such as cremini, button, or

oyster), choppedSea salt, to taste1 cup dry red wine (such as Merlot)1 cup vegetable stock

1 tablespoon resh oregano, chopped, plus moreor topping1 tablespoon resh basil, chopped, plus more or

topping1 4 cup Parmesan cheese1 pound resh pizza dough4 ounces resh goat cheese (chevre), sliced into

medallions

Preheat oven to 425F.

In a large skillet, heat the oil over medium-lowheat. Add the onions and garlic and cook untiltranslucent, about 8 minutes. Increase the heat, add

STAPLES FOR VEGETARIA

Sexy RoastedSpaghetti Squash


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the mushrooms, and season with salt. Cook, stirringoccasionally, until mushrooms are tender and all theliquid has evaporated.

Remove pan rom heat and add wine. Return panto the stove and allow wine to evaporate, about 3minutes. Add vegetable stock and simmer or 30minutes until the sauce has reduced by hal . Take thepan o the heat and add resh herbs and Parmesan;mix thoroughly.

Roll out the pizza dough and place on a largesheet tray. Bake at 425F or about 10 to 15 minutesuntil golden brown. Trans er latbread to a largeplatter and spread with Mushroom Ragu. Top with

goat cheese medallions and a sprinkle o herbs.

TD&N Nutrient Analysis (based on 8 servings): Calories:270; Total Fat: 13 g; Saturated Fat: 4 g; Polyunsaturated Fat:1 g; Monounsaturated Fat: 5 g; Cholesterol: 13 mg; Sodium:387 mg; Carbohydrates: 29 g; Fiber: 1 g; Protein: 9 g

CANDICE KUMAI is a healthy lifestyle chef, author,and television host. She is the author of Pretty Delicious , the newest judge on Iron Chef America ,

co-host of the Lifetime TV series Cook Yourself Thin ,chef contributor on the Cooking Channels Unique Eats ,and a Top Chef alumna.

Roasted Red Pepper Chickpea BurgersWith Lemon-Herb Sauce

KING

MARCH 2012 31


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WWHAT CAN HELP REDUCE WORLD HUNGER and pollution, protect animal rights, improve health,and even save the planet? Sounds like a job orSuperman, while in reality its as easy as every manand women orgoing meat one day per week.

Sir Paul McCartney and his daughters Stella andMary started the Meat Free Mondaycampaign in the United Kingdom in June2009 a ter reading a report that linkedthe meat industry to the global climatechange crisis. The three McCartneys, whohave long been vegetarian or, in Stellascase, vegan, teamed with che and authorAnnie Rigg, and the campaign to createThe Meat Free Monday Cookbook: A Full Menu for Every Monday of the Year .

The meat-and-two-vegetables way o eatingis now an outdated notion, says Rigg, who hasenjoyed cooking since childhood and trained atLondons prestigious Leiths School o Food andWine. Most people are now aware that they

need to eat more resh produce and to reducetheir consumption o meat. Starting by goingveggie or one day a week has to be the easiestway to do this.

Rigg, in addition to working as a ood stylistand cookbook author, has cooked on tour or

rock n roll royalty such as The RollingStones, Pink Floyd, and McCartney.

I worked with Sir Paul or a yearon one o his world tours, travelingto Latin America, Europe, NorthAmerica, and Australia, Rigg says.Four other cooks and I providedthree meals a day to a crew o around100 and all the band members,including the McCartney amily. This

involved eeding a majority o meat eaters andproviding them with delicious vegetarian oodthat made the most o local produce whileusually working rom makeshi t kitchens on siteat stadiums and arenas.

RECIPE PHOTOGRAPHS BY TARA FISHERFROM THE MEAT FREE MONDAY COOKBOOK

By Carol M. Bareuther, RD

MARCH 201233


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The aim in creating The Meat Free Monday Cook-book , says Rigg, was to develop recipes that wouldappeal to those who wouldnt ordinarily eat a vege-tarian dish. We wanted to show that its possible toeat a meatless meal and not eel as i youre missingout on anything.

To accomplish this, Rigg kept the recipes as simpleas possible and used a wide variety o seasonalproduce. For example, asparagus, zucchini, and reshpeas are the main ingredients in a Spring VegetableTart. Theres a resh Nectarine Smoothie or summer,and root vegetables such as parsnips and carrots ina wintertime Tangy Roots side dish. She also chose

to use interesting ingredients such as spelt, quinoa,and unusual pastas. Fregola sarda, tiny beaded pasta

rom Sardinia, or example, is tossed with key ixingssuch as tomato, basil, garlic, and Parmesan cheese tomake a simple box lunch entre.

Finally, Rigg made sure to create dishes thatwere ull o lavor by using spices and resh herbs toillustrate, as she says, that going meat ree doesnthave to mean dull, brown ood. A Basil and Mush-room Tart, Black-Eyed Bean Casserole With Cilantro,and Gingerbread Cake lavored with ground ginger,nutmeg, and cinnamon are delicious examples.

Numerous recipes in the book were developedwith the McCartney amily, Rigg says. They gaveme lists o ood they like and combinations they

enjoy and I developed recipes around that.A sampling o these recipes include Spinach,Ricotta, and Parmesan Gnocchi toppedwith tomato sauce; Sicilian Cauli lowerPasta lavored with raisins, pine nuts, and apinch o sa ron; and a hearty Spelt RisottoWith Butternut Squash, Spinach, Chestnuts,and Goat Cheese.

Also included are a ew o the McCart-neys avorite recipes. Theres Sir Pauls

straight- orward Re ried Bean Tacos andStellas Summer Coleslaw spiked with hazel-nuts, poppy seeds, and a baby mustardsprouts topping.

Famous vegetarian riends also donateda recipe or two to the book. Actor KevinSpacey shared his Lentil Stew With Pan-Fried Halloumi Cheese and Pomegranate

GOING MEAT FREETo the committed carnivore, CheAnnie Rigg says, I would possiblyavoid meat substitutes like to uand ocus instead on using driedpeas, beans, and lentils as well asnuts and cheese to provide themissing ingredients.

Super VegetableSalad

PHOTO OF ANNIE RIGGBY KERRY DEAN


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Molasses. Singer Pinks Strawberries With Mascar-pone and Cream is included as is 1960s modelTwiggys Mozzarella Pasta. Celebrity che MarioBatali shares his Linguine With Almonds and Cacio-cavallo Cheese.

To make going meat ree on Mondays easy, TheMeat Free Monday Cookbook provides main andside dish recipes or break ast, lunch, and dinnerand even dessert to serve two, our, or more people.Snacks are included, too or example, MarinatedOlives, Spiced Pea Dip, and Cassava.

All these ideas between two covers means eachMonday you wont have to think too hard to come

up with a tasty meat- ree recipe or be tempted toput the same old roast or chicken in the oven.

CAROL M. BAREUTHER, RD, is a U.S. Virgin Islands-based freelance writer who has written for a variety of regional and national publications, including Cooking Light ,Vegetarian Times , Veggie Life , Caribbean Travel and Life , and Shape .

Creamy Broccoli Soup

Recipe by Laura and Woody Harrelson

Serves 8

Itd be hard not to love any recipe devised by WoodyHarrelson, star o Cheers and numerous Hollywoodmovies. This soup comes highly recommended. Itscreamy but it doesnt have any cream in it and itsincredibly easy to make.

11

2 pounds red potatoes, diced into cubes2 pounds broccoli, chopped into small lorets2-3 leeks, trimmed and roughly chopped1 garlic clove8 cups water4 tablespoons olive oil3 vegetable stock cubes2 teaspoons Himalayan salt (or table salt i you

cant ind this)reshly ground black pepper, to taste

Prepare the vegetables and steam the potatoes andbroccoli until tender (approximately 15-20 minutes).Cook the leeks in a small amount o water untiltender. Place hal the vegetable mixture, 4 cups othe water, and the rest o the ingredients (except

the olive oil) in a high-powered blender. Buildpower up to the highest level. At that point, slowlypour 2 tablespoons o the olive oil into the mixture.Blend until smooth. Pour the mixture into a largepot and start warming it over low heat. Blend theremaining vegetable mixture and water and repeatthe slow addition o the oil while blending at thehighest speed. Add to the pot, and stir every ewminutes while warming the soup to the desiredtemperature. Serve hot.

TD&N Nutrient Analysis: Calories: 174; Total Fat: 7 g; Satu-rated Fat: 1 g; Polyunsaturated Fat: 1 g; MonounsaturatedFat: 5 g; Cholesterol: 0 mg; Sodium: 895 mg; Carbohy-drates: 25 g; Fiber: 5 g; Protein: 5 g

Recipe used with permission from The Meat FreeMonday Cookbook: A Full Menu for Every Monday of the Year by the Meat Free Monday Campaign,www.kylebooks.com

Stella, Sir Paul, andMary McCartney

PHOTO BY MARY MCCARTNEY

MARCH 2012 35


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Even i you cant makeit to Doron Petersanscelebrated Washington,DC, bakery, Sticky FingersSweets & Eats, you can stillenjoy her abulous vegandesserts and break astspecialties, but youll haveto make them yoursel .Itll be easy with her new

book, Sticky Fingers Sweets! 100 Super-Secret Vegan Recipes . But theres no secret about it: Peter-sans a wizard with a whisk. I enough people try her

recipes, veganism could soon be mainstream.www.us.penguingroup.com

You want your guests to enjoythe wine as much as the ood,but who has the time orthe research or the budgetor the best? Let sommelierand award-winning winewriter Natalie MacLean be

your teacher. Like the besteducator, she doesnt justill in all the blanks or youbut helps you discover the

answers so that youll be able to stand on your own.She makes you eel as i shes entertaining rather thanteaching. In Unquenchable: A Tipsy Quest for theWorlds Best Bargain Wines , MacLean takes you alongon the journey, where youll explore the various wineregions and meet the winemakers. Her insider tips

will raise your wine IQ, and her pairing suggestionswill make you a savvy entertainer. At the end o eachchapter, she provides a link to the recipes she enjoyedduring her journey anda bonusresources that willurther your wine knowledge and reading suggestionsthat will broaden your appreciation or the culture oa region or example, a ter discussing the wines oArgentina, the collected iction o Jorge Luis Borges.www.penguin.comwww.nataliemaclean.com

More passionate abouttea than wine? Takea similar journey withpro essional tea tastersKevin Gascoyne, Fran-cois Marchand, JasminDesharnais, HugoAmerici, and editorJonathan Racine todiscover how varieties

are cultivated, harvested, and sold and understandhow each tea owes its distinct characteristics to itsterroirthe soil and climate in which it grew. Tea:

History, Terroirs, Varieties , a comprehensive guideto nonherbal tea, takes you to China, Japan, India,Taiwan, Nepal, Sri Lanka, Vietnam, and East A ricawhere youll meet master producers; explore tradi-tion; glimpse the role o tea in each culture; learnthe art o making, serving, and tasting tea; and getthe recipe secrets rom gourmet che s who cookwith tea.www. ire lybooks.com

Too o ten the appetizeris the wall lower o themeal. Overlooked andunderappreciated, itdoesnt stand out andseldom even tries towow. It ills, but ails inits mission to whet theappetite. Were too busylavishing attention on the

main course to be imagi-native or even thought ul

about the course that should set the stage and thelevel o anticipation or whats to come. Let JudithFinlayson and Jordan Wagman do the thinking, andyou can execute their ideas and enjoy the kudos.Youll never run out o ideas with 750 Best Appe-tizers: From Dips & Salsas to Spreads & Shooters .www.robertrose.ca

Books or Cooks



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Fans o thelow-carb li e-style may indmealtimes easierthanks to TheNew Atkinsfor a New YouCookbook:

200 Simpleand Delicious

Low-Carb Recipes in 30 Minutes or Less by Colette Heimowitz, MSc. Its packedwith recipesall re lecting the modern

Atkins program that involve no morethan 10 easy-to- ind ingredients. You canwhip up a Mozzarella, Kalamata, andTomato Panini in 20 minutes; prep ChickenPaprikash in 20 minutes and relax whileit cooks; and throw together Mini-Mu in-Tin Chocolate Brownies in 10 minutes andlook orward to them coming out o theoven 10 minutes later.www.simonandschuster.com

Gluten- reebaking doesnthave to be di i-cult. Youll notonly ind plentyo good recipesin Gluten-FreeBaking for Dummies , but

youll also indtips and tricks or converting recipes sotheyll be sa e or people on gluten- reediets and get use ul strategies or addinglavor and structure without wheat.www.dummies.com

Whether you need to tailor yourdiet to manage diabetes or simplywant to expand your options orresh, healthy ood, Le CordonBleu graduate and popularcolumnist Linda Gassenheimerhas the solution in Fast and Flavorful: Great Diabetes MealsFrom Market to Table . Her dishestaste complicated but couldnt beeasier. The trick to getting good ood on the table ast,she says, is a matter o knowing how to shop, and alongwith her tasty recipes, she provides tips and shoppinglists that make your job easier. The book has more than120 recipes like this healthy, hearty chili that will pleaseeveryone in the amily.www.shopdiabetes.orgwww.dinnerinminutes.com

Chili ChickenWith Southwestern

Barley SaladPHOTO BY TARAN Z,

FROM FAST AND FLAVORFUL

MARCH 2012 37


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Michelle MorganYou may recognize Michelle Morgan asLou Fleming on the TV show Heartland ,now broadcast on GMC, where she workson a horse ranch in the Rocky Mountains

o Alberta, Canada. Trim, slim, and beauti ul, theCalgary natives avorite thing about working onthe show is not, surprisingly, getting to hang out

with horses. What she really loves is the closenesso the cast and crew. Its like a second amily tome, says Morgan.

Nor is horseback riding one o Morgans aveitness activities. She grew up snowboarding,sur ing, biking, and practicing yoga, though thesedays, she and her ianc, Derek Tisdelle, have anew hobby: keeping up with their 10-month-old

daughter, Mara, who o ten tags along on walks withMorgan a ter a day on the set o Heartland .Morgan is also involved with Be Heard!, a work-

shop she developed or Calgary womens sheltersto help residents build con idence. I started doingdrama workshops because Ive ound that its areally un way to get women to speak their minds,says Morgan, who is planning to start new programsagain soon.

TD&N : What is your avorite way to stay it?Morgan: Be ore Mara, my avorite ways to stay it

were to ride my bike everywhere and to snowboard,and Ive always been someone who likes to hit thegym every once in a while. But its changed since Ihad a baby. Right now Im doing the P90X DVDs. Ialso go to a boxers workout class, and, with Mara,its nice to go on walks every now and again.

TD&N : What ive ood items are always in your

kitchen?Morgan: Soymilk, spinach, oatmeal, apples, andimitation crab. I love oatmeal or break ast. I eat anapple every single morning, and the imitation crab isa really quick, easy way to make a wrap, or I can putit on a salad.

TD&N : Whats the top guilty ood pleasure youcouldnt live without?Morgan: Well, irst o all, I dont eel guilty about

Q & A

PHOTO BY GRAHAM WARDLE



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eating. I try to eat well and allow mysel to eatricher oods without eeling guilty. I cant go to abirthday party without eating a piece o cake! I youare just always eating the same boring ood, whatsthe point in that? Li es meant to be enjoyed.

TD&N : Who has been the biggest health/ itness/ood inspiration in your li e?Morgan: My naturopathic doctor, Giselle LilyLe ebvre, ND. She taught me a lot about how toshop or groceries and incorporate resh vegetablesand other healthy oods into my li e. She took megrocery shopping and showed me di erent things I

could try and how to eat them.

TD&N : How do you ight stress or relax at the endo a crazy day?Morgan: I play with my daughter. I like to just comehome and hang out with her and take her or walk.And maybe have a glass o wine.

TD&N : Whats your avorite recipe?Morgan: I really love quinoa with to u steaks andstir- ried kale and broccoli. And I top that with anice kind o a garlicky salad dressing called SimplyNatural Organic Goddess Dressing. The other sauce Iuse or cooking is a great gluten- ree marinade andseasoning sauce called Braggs. I marinade the to uin Braggs and then I grill the to u steak.

TD&N : What book is on your nightstand right now?Morgan: Steven Kings On Writing . As an actor Imsurrounded by creative people and scripts. Itssomething I want to get into and develop my own

projects. Im actually not a huge Steven King an,but I plan on reading one o his novels a terreading this.

DRH

Visit TDN-Digital.comfor our

Recipe of the Dayand bookmarkour recipe page!


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Crossword Puzzle

Across1. Low-calorie pomegranate drink5. Cooking oil9. Soup container10. Bacterial strains that are good or you11. Weight measure, or short13. Intersperse14. Pick one17. Proportion19. Whole _____ bread21. Healthy drink (2 words)24. Hawaiian wreath25. Color o a blood orange (2 words)27. So-called royal herb31. Slice the meat

32. Good exercise routine to burn calories (2 words)36. Drumstick38. Balm ingredient39. Vital orce40. High-calorie seasonal serving

Down1. Oily organic compounds2. Rainbow _____ with maple-lea -lentil pure, recipe3. Chie4. Ful lled5. Take place6. Vegas opener7. Well liked8. The yellow part o the egg (2 words)12. _____ the break o dawn15. Seize, suddenly16. Produce18. Dont pay an _____ and a leg19. Start!20. Scots re usal

21. Fish that provides omega-3s22. Recipe writing tool23. Lack o sleep may cause levels o this hormone to surge25. Sidestep26. TV che28. Temperature controller, or short29. Su x with social30. Sour ruit33. I did it my _____ Frank Sinatra34. R & B singer Green35. Small cask or barrel37. Joke

By Myles Mel

MARCH 2012 41


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My busy college schedule sometimes doesnt allow time for a sit-downmeal. Smoothies are low-fat, nutritious meals you can take with you.

Silken yogurt is a great replacement for traditional yogurt, adds a lot ofprotein, and keeps you full. Im not a fan of spinach, so the Strawberry,

Banana, and Spinach Smoothie is a great way to get those needednutrients without really knowing Im getting spinach.

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Clemmys Ice CreamClemmys Ice Cream is all natural,100% sugar ree, and gluten andlactose ree. Many ice creams are

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Do You Know Beans?

Beans have attained a newstatus, rom humble side dishto nutrition superstar. Everyoneknows theyre health ul, but too

ew cooks know how versatile they are.James Beard Award-winning cookbookauthor Crescent Dragonwagon ills in theblanks in Bean by Bean: A Cookbook ,the bean book to end all bean books.

Youll learn all about beancuisine and get recipes orbean dishes rom around theworld, each coded accordingto attribute: meatist,

gluten ree, vegetarian, or vegan. Itspacked with stews, chilis, dips, sidedishes, and more.

I thought I knew how to cook beansand that I had a air repertoire o beandishes. Its clear now, though, that be oreI became acquainted with Dragonwagonsbook, I really didnt know beans.

Uncommon Taste

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Spring Forward With Your

Diet and Health Plan This AprilOur April issue eatures healthy recipes and itness advice that will help you stay

on track with your healthy eating and itness regimen while providing some tastyoptions or the upcoming holiday easts.

PassoverCHAROSETS This traditional ruit

and nut paste served on theSeder plate to recall the mortar

with which the Israelites bondedbricks when they were enslaved

in Ancient Egypt is di erentacross cultures. This eature hascharoset recipes rom Eastern

Europe, Persia, Libya, Italy,and Ethiopia. Also in this issue:

Kosher Wine

Cooking or HealthMISO This ermented Japanesestaple is eatured with severaldelicious and health ul recipes,including Roasted Miso HoneyGlazed Root Vegetables, Salad

With Miso-Ginger Dressing and,o course, Miso Soup.

PowerhouseCHIA The seeds rom this

lowering plant in the mintamily provide protein, ats,

and iber and contain essentialminerals such as phosphorus,

manganese, calcium,potassium, and sodium.

Coming Next Issue

Today's Diet&Nutrition

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Transcript of Today's Diet&Nutrition