“The superior doctor prevents sickness; the mediocre doctor attends to impending sickness; the inferior doctor treats actual sickness.” —Chinese Proverb

 

 

 

 

 

It is February: the month of Valentines and Heart Health. These are articles dedicated to the concept of prevention, optimum nutrition, and “heartwise” health, so you can be there for the one you love:

 

 

Heart Healthy Proteins, Making Plant Foods More Routine

Plant protein sources have been making nutrition headlines for years. The recent health news about nuts, seeds, and legumes (dried beans and peas) has been especially positive.

 

There are several nutrition upsides to plant sources of protein. The major benefit is that you get phytonutrients – like antioxidants and phytoestrogens – as well as fiber, along with your protein. Another benefit is that these foods are cholesterol-free (like all plants) and low in saturated fats.

 

However, in a healthful eating style, it’s important to look at the big nutrition picture. In fact, plant protein foods do not contain all the nutrition benefits of animal protein foods (meats, fish, poultry, eggs, and dairy products). For example:

n  Red meats, like lean beef, are excellent sources of iron and zinc – as well as protein. You’d have to eat over a pound of peanuts to get the iron in 3-ounces of lean beef.

n  Dairy products offer calcium and other bone-building nutrients along with protein. It would take a jar of peanut butter to equal the calcium in one glass of fat-free milk.

n  Meat and dairy foods are very nutrient dense – meaning you get lots of protein, vitamins and minerals per calorie. In general, you have to eat more of a plant food to get the same protein value. To get the protein in 3-ounces of skinless chicken (about 25 grams of protein and 150 calories), you would have to eat 1½ cups of black beans with 350 calories.

 

From a nutrition standpoint, no single food or food group has everything the human body needs. It is clear that people can eat healthfully as vegetarian or as meat eaters. In either eating style, the best idea is to eat a wide variety of foods and to pick the power foods from all the food groups.

 

Whether you eat meat or not, you can easily enjoy all the benefits of delicious plant protein foods. Here are six sources of plant proteins – and some hot news about their health benefits.

 

1. NUTS for health

No longer a nutrition no-no, nuts are a good source of omega-3 fatty acids. These "good fats" can help lower cholesterol and fight heart disease. A small handful, about an ounce, makes a satisfying (and tasty!) snack – or a delicious topping to a leafy green salad.

n  The health benefits of nuts must be balanced with their relatively high calorie content – about 170 calories per ounce (3 tablespoons) with 7 to 8 grams of protein.

n  The DASH plan (Dietary Approaches to Stop Hypertension) recommends eating a serving (1 ounce) of nuts five to seven times per week to help lower blood pressure.

n  The omega-3 fats found in nuts may also eventually play a role in the treatment of arthritis and even depression – both active areas of current nutrition research.

 

2. NUT BUTTERS for health

Peanut butter isn't just for kids anymore. Research shows that sensible amounts of nut butters can help adults stick to a healthful eating style – and lose weight. Balance the fat in peanut butter by spreading it on apples slices, celery sticks, or whole grain crackers.

n  If you’re a peanut butter lover and you’re tired of diet fads, you may want to check out "The Peanut Butter Diet" by Holly McCord, RD, St. Martin’s Press, $6.50.

n  Before you get too excited, this is a carefully calorie-controlled diet – where meat is limited to tiny portions to compensate for the daily dose of peanut butter

 

3. SEEDS for health

Seeds, like sunflower and sesame, also offer nutrition benefits, rich flavors, and crunchy textures. Like nuts, they make tasty additions to fruit salads, trail mix, homemade breads, and other baked goodies. Try some sunflower seeds and walnuts in oatmeal cookies.

n  Sunflower seeds are much more than a beautiful garden flower – or tasty filler for your birdfeeder. They are the richest food source of vitamin E.

n  Recent research suggests that the body may more effectively use these natural forms of vitamin E than the synthetic forms in most supplements.

 

4. BEANS for health

Versatile, tasty, and inexpensive, beans are a real nutrition bonanza. Packed with protein, complex carbohydrates, B-vitamins and fiber, enjoy beans in soups, salads, burritos, and dips. Good news for quick meals: Canned beans are just as nutritious as the dried ones.

n  For everything you wanted to know about beans (nutrition analysis, cooking tips, recipes and more), visit the American Dry Bean Board @ www.americanbean.org/

 

5. SOY FOODS for health

Soybeans are the most versatile of all the legumes. As soy milk, soy cheese, tofu, TVP (texturized vegetable protein) products, and edamame (whole, green soybeans), soy protein can help reduce your risk of heart disease, cancer, and osteoporosis.

n  The joy of soy seems to come when we eat soy protein in conjunction with soy isoflavones (estrogen-like compounds that may block the growth of certain cancers).

n  Nutrition experts agree that the health benefits of soy come from eating whole soy foods rather than from isoflavone supplements or foods fortified with isoflavones.

n  When buying soy products, check the ingredient list. If soy is not one of the first three ingredients, the food probably doesn’t contain much.

n  Since whole soy foods virtually no sodium or saturated fat, they are great choices for people with high blood pressure or heart disease. However, it’s important to read the nutrition labels on processed soy foods, which can be high in sodium and fat.

 

6. SPLIT PEAS and LENTILS for health

Like their bean cousins, peas and lentils go great in soups and salads. Like beans, a one-half cup serving counts as a protein serving - and as a 5 A Day vegetable serving at the same time. That's a nutrition combo that's hard to beat!

n  Lentils are one of the quickest cooking legumes – they only need to be boiled for about 15 to 20 minutes (no overnight soaking necessary).

n  For tasty lentil recipes, as well as nutrition info on lentils and peas, visit the USA Dry Pea and Lentil Council website @ www.pea-lentil.com/

 

Adapted from “Vegetable Proteins” by D. Hayes, MS, RD - May 8, 2002

 

 

 

 

 

9 Strategies for Lowering LDL Cholesterol

 

  1. Consume foods that are naturally high in fiber.  Fiber is found in fruits, vegetables, and whole grain products.  Your goal for daily fiber consumption should be 25-30 grams.

 

  1. Eat at least 3 meals daily

 

  1. Use only nonfat dairy products and lean meats.

 

  1. Avoid fried foods

 

  1. Accumulate 30 minutes of moderate intensity physical activity on most days of the week.  This helps to raise HDL cholesterol

 

  1. Limit the amount of saturated fat consumed daily.  Keep total fat in moderation.  

Total fat        _30% total calories

Saturated fat _7-10% of total calories

 

  1. If you are overweight, lose weight. 

 

  1. Limit your intake of excess sugar.  This includes cakes, pies, cookies, and regular soda pop.

 

  1. Try to include soy in your diet.  Studies show that by including soy in the diet it can help lower cholesterol

 

 

Transfree America

 

In advance of new regulations that will require food manufacturers to disclose trans-fat content on Nutrition Facts labels, some companies have been reformulating foods to have little or no trans fat. Even a few restaurant chains (Ruby Tuesday, Legal Sea Foods) have switched to deep-frying in heart-healthy canola or other trans-free oil. In fact, every product sold in the Whole Foods supermarket chain is free of partially hydrogenated oils. Here are some products that prove that it's easy to be eliminating most or all of the trans fat.

 

BREADED CHICKEN

 

 Brand / Item 

  

 Tysons Chicken Nuggets, Patties, Tenders   

    

 

COOKIES Brand / Item 

  

365 Sandwich Cremes

 

365 Organic Fig Bars

 

American Natural & Specialty Brands Mi-Del Ginger Snaps

 

Country Choice Sandwich Cremes

 

Country Choice Vanilla Wafers

 

Country Choice Vanilla Sandwich Cremes

 

Country Choice Oatmeal Raisin cookies

 

Frookie Frookwich Chocolate Sandwich Cookies

 

Frookie Vanilla Sandwich Cookie

 

Hain Chocolate Animal Grahams

 

Nabisco Chips Ahoy Reduced Fat

 

Nabisco Golden Oreos

 

Nabisco Oreo Reduced Fat

 

Newman's Own Newman-O's cookies

 

Newman's Own Chocolate Chip Cookies

 

Our Family Farm Wild Animal Vanilla Cookies  

  

    

 

CRACKERS  Brand / Item 

  

 365 Woven Wheats

 

Barbara's Rite Lite Round

 

Hain Oyster Crackers

 

Hain Kidz Animal Crackers

 

Hain Wheatettes

 

Hains Rich Baked Crackers

 

Late July Snacks' Classic Rich Crackers

 

Late July Cheddar Cheese Crackers

 

Nabisco Triscuits, Ritz, Saltines, Wheat Thins, Nilla Wafers

 

Pepperidge Farm Crispy Goldfish  

  

    

 

DENMARK  Brand / Item 

  

Effectively banned partially hydrogenated vegetable oil as of January 1, 2004. In Denmark, McDonalds (sunflower, canola, palm kernel) and Burger King (canola) are frying in trans-free oils.   

    

 

FISH STICKS  Brand / Item 

  

Ian's Lightly Breaded Fish Sticks  

    

 

SPREADS  Brand / Item 

  

I Can't Believe It's Not Butter 70% Veg. Spread (tub, not stick)

 

Promise New Promise 60% vegetable Oil Spread (tub)   

    

 

PIE/CRUSTS  Brand / Item 

  

 Mother Nature's Goodies, Inc. (frozen) Whole Wheat Pie Shells

 

Truly Natural Apple Pie

 

Wholly Healthy Truly Natural Graham Cracker Pie Crust (not refrigerated)  

    

 

SHORTENING  Brand / Item 

  

Crisco All Vegetable Shortening Zero Trans

 

 

 

  

THE TOP 10 OPTIMUM NUTRITION RULES FOR ATHLETES (Workouts: 7 hrs +per week)  

  1. COME BACK TO EARTH! Try to choose the least processed forms of food such as fruits, veggies, and whole grains.
  2. Eat BREAKFAST every day!
  3. Eat smaller portions more often, spread evenly across the day.  No excuses - you should be eating 5 - 8 meals/day!
  4. Stay HYDRATED (0.6 x body weight = ounces of water per day) by drinking only non-caloric beverages (water/green tea). Ex.: 175lb athlete x 0.6=105oz fluid or 13 cups/day.
  5. Include a LEAN protein source with each meal.
  6. Choose foods, especially carbs, rich in FIBER (25 - 35g/day)
  7. Add a multivitamin with anti-oxidant complex and an omega 3 /omega 6 blend into your daily routine.
  8. Eat fruits or vegetables with each meal. Dark green leafy vegetables are the key!
  9. Drink a mixture of carbohydrate and protein before and/or after your workout.
  10. Last, but not least - Get some rest.  The body recovers and repairs when it is sleeping.

Adapted with permission of Amanda Carlson, MS, RD
www.athletesperformance.com