Monthly Archives: July 2011

Healthy Fats – 12 Steps to a Healthier You!


Focus on Healthy Fats—Swap unhealthy fats for healthy fats in your diet.

The facts about dietary fat via the Mayo Clinic

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

So what foods should I eat? Fats that are liquid at room temperature are healthiest.

Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease.

No matter what; 5 grams of fat and 45 calories.  What does 5 grams look like?

Monounsaturated fats

  • Almonds 6
  • Avocado 2 tablespoons (1 ounce)
  • Brazil nuts 2
  • Cashews 6
  • Filberts (hazelnuts) 5
  • Macadamia nuts 3
  • Nut butters, trans-free: almond butter, cashew butter, peanut butter (smooth or crunchy) 1 1/2 teaspoon
  • Oil: canola, olive, peanut 1 teaspoon
  • Olives, black 8 large
  • Olives, green with pimento 10 large
  • Peanuts 10
  • Pecans 4 halves
  • Pistachios 16

Polyunsaturated fats

  • Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoon
  • Margarine, trans-free: stick, tub, squeeze 1 teaspoon
  • Mayonnaise, reduced-fat 1 tablespoon
  • Mayonnaise, regular 1 teaspoon
  • Mayonnaise-style salad dressing, reduced-fat 1 tablespoon
  • Mayonnaise-style salad dressing, regular 2 teaspoons
  • Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower 1 teaspoon
  • Pine nuts 1 tablespoon
  • Salad dressing, reduced-fat 2 tablespoons
  • Salad dressing, regular 1 tablespoon
  • Seeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoon
  • Tahini (sesame paste) 2 teaspoons
  • Walnuts 4 halves

When you lose weight, where does the lost body fat go?


from Katherine Zeratsky, R.D., L.D.

Body fat breaks down during a series of complex metabolic processes.

When you burn more calories than you consume, your body uses fat (triglycerides) for energy. This causes your fat cells to shrink. In turn, triglycerides are broken down into two different substances — glycerol and fatty acids — which are absorbed into your liver, kidneys and muscle tissue. From there, the glycerol and fatty acids are further broken down by chemical processes that ultimately produce energy for your body.

These activities generate heat, which helps maintain your body temperature. The resulting waste products — water and carbon dioxide — are excreted in urine and sweat or exhaled from your lungs.

      • Quinoa and Pistachio Salad

        • Low Fat High Passion Protein Punch

          Quinoa is a high protein and quick cooking grain.   This makes 6 servings – thus it is very fat responsible.

          1 red bell pepper
          1 cup uncooked quinoa
          1 cup vegetable broth – low sodium
          1 can (15 1/2 ounce) chickpeas
          1/2 cup water
          1/2 cup fresh orange juice
          1/3 cup fresh coarsely chopped cilantro
          1/4 cup extra virgin olive oil or peanut oil
          2 tablespoons coarsely chopped fresh parsley – flat leaf works best
          3 tablespoons fresh lemon juice
          1/2 teaspoon ground cumin
          1/4 teaspoon salt
          1/4 teaspoon ground red pepper (cayenne)
          2 large cloves garlic coarsely chopped
          12 oil cured olives, pitted and chopped
          1/4 cup pistachios

          Preheat Broiler

          Cut red bell pepper in half length wise; discard seeds and membranes.  Place skin side up under broiler for 8-12 minutes or until blackened.  Let stand 10  minutes then peel and chop.
          Place quinoa, broth, chickpeas, water, and juice in a large sauce pan – bring to boil.  Cover, reduce heat and simmer  for 9-12 minutes or until liquid is absorbed.
          Place cilantro, olive oil, parsley, lemon juice, cumin, salt, cayenne and garlic in blender or food processor until smooth.
          Combine bell pepper, quinoa mixture, cilantro mixture and olives in a large bowl.  Sprinkle with up to 16 pistachios per person!

          Serve a top a bed of green salad – romaine, red leaf lettuce, arugula and spinach with blanched asparagus accents.

          For dessert – to feed our sweet tooth – orange sherbert or glace with a square of dark chocolate or melt the square and add a drizzle.



Vegetarian of Vegan – Once A Week – 12 Steps to a Healthier You!


Meatless Mondays!

Go Vegetarian or better yet VEGAN at Least 1 Day a Week—Expand the number of all-vegetable dishes that you eat by making 1 dinner or main-meal-of-the-day vegetarian.

It’s just once a week.  You can do it and the benefits are astounding:

    • REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
    • FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
    • CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
    • LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
    • IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

The Johns Hopkins Hospital Launches Meatless Monday —
Wellness Corner in Main Cafeteria to Highlight More Vegetarian Meals

The Johns Hopkins Hospital has launched a Meatless Monday campaign to encourage healthier eating among patients, visitors and staff.

Every Monday the hospital’s renovated Cobblestone Café now offers only vegetarian meal options at its “Wellness Corner” to promote the benefits of eating more grains, fruits and vegetables.  Meals containing meat will still be available in other areas of the cafeteria.

      • Roasted Pear and Sunflower Seed Salad

        Pears are in season as are sunflowers.  This is the perfect time to take advantage of fresh and if desired turn it into a raw food revolution.  Though I love this salad roasted it is beautiful raw.

        2 heart of romaine cut in half
        1/2 cup sliced fresh pineapple – spears or rings – canned does work just as well
        2 pears – don’t like pears? Try peaches or apples! Cut in half; seeds removed.
        1/4 cup toasted unsalted sunflower seeds
        1/4 cup toasted unsalted walnuts
        1/4 cup toasted unsalted cashews

        Cut the Romaine hearts and pears into halves; remove pear seeds. Coat with a touch of olive oil to prevent sticking. Roast or grill romaine, pears and pineapple. Place one half grilled heart grill marks up on a plate, add pear sliced or diced, pineapple ring, sprinkle with sunflower seeds, cashews and walnuts.

        Drizzle with a citrus vinegar and oil or a creamy pear salad dressing.

        Need a bit more protein?

        Cook up 1/2 a cup Quinoa to sprinkle across
        Roast or Grill some tofu to top the salad off

Worried about Protein

One day will not a protein deficit create and in truth the salad above is rich in protein from nuts. Add some beans – black would be nice – and you’ll bump it a bit more. The recipe below includes nut proteins as well and a boost of soy along with 2 scoops of vitamins and minerals.

  • High Protein Smoothie

1 cup vanilla almond milk
½ cup water
1/2 cup mango
1/2 cup banana
1 cup blueberries, fresh or frozen
2 tablespoons flax seeds
2 tablespoons hemp seeds
1 scoop each



Combine milk, water, mango, banana, blueberries, hemp seeds, flax seeds and ice in a blender.

Blend for 30-60 seconds or until smooth.

Can’t find hemp seeds?  Flax seeds?  Almonds and cashews make great replacements!!