12 July 13 - Yogurt & Berry Sauce

To subscribe to these recipes by email contact the PES at ext 5620; jeremy.peressini@forces.gc.ca
HEALTHY PES
Yogurt & Berry Sauce
I couldn’t think of a better topic for the first recipe of the summer series than
atherosclerosis. This fascinating phenomenon is usually thought of as a direct result
of lifestyle factors; most people would describe it as the blocking of arteries with
gooey fat and cholesterol. And indeed, there is research out there to support some of
this description, but the actual story is much more interesting.
In fact one of the more creative theories for atheroma (plaque) formation attributes it
not to a fatty diet but to infection. It remains just a theory, but at least a viable one
because the disease is actually predicated on an immune response. Tracing the
process as far back as possible takes us to the point where low-density lipoprotein
(LDL; the protein that carries cholesterol) makes its way into the cellular lining of
the arterial wall. Once there, cholesterol undergoes a chemical change (oxidation)
that triggers an immune response; causes white blood cells to respond to the area,
similarly as they would to a bacterial invader. The problem is that the immune
system isn’t equipped to really solve the problem. All these cells do is swallow the
oxidized LDL and eventually cough it back up again, destroying themselves in the
process and consequently making the problem worse by perpetuating the immune
response. Over time, you get a patch of soft, yellowish material taking hold of the
arterial wall, growing steadily. A nice, stable atheroma rarely blocks the artery much
and it’s uncommon to see over 20% narrowing in the autopsy of an unfortunate heart
attack victim. As long as the atheroma is happy – no big deal. The big problem is
when this stubborn guy gets irritated and splits open (ulcerates). That’s when blood
can rapidly clot around the area and result in a complete blockage.
It’s just so typical of people to over-react to fat that it’s hardly surprising our
immune system would do the same thing. Fad low-fat diets and the detested non-fat
yogurt; these are all around us and the science backing it is far from conclusive. I’m
not one to talk though. I myself almost dismissed this recipe because of the butter
content. But the reality is that one tablespoon isn’t going to kill you and it’s not like
there isn’t plenty of good nutrition to go along with it.
For everyone out there who begs to differ, do not to get too excited. That’s my story
and I’m sticking to it. I’m not budging on this one. And I warn you. I may be a
stable mister-nice-guy as long as I’m left alone but when I get irritated …
LIVING WELL IN SUFFIELD
The LEP may be breaking for the summer but – make no mistake – there are still
opportunities to be active at the Recreation Centre. MaryAnne Owens – who is this
year’s LEP Outstanding Achievement Award recipient – is still teaching fitness on
Monday, Wednesday, and Friday while morning classes are also still running. Our
new Community Recreation Supervisor can advise you further on these events,
including once weekly swimming trips to the Medicine Hat Family Leisure Centre.
PSP COMMUNITY RECREATION SUPERVISOR
Daina.Morse@forces.gc.ca

To subscribe to these recipes by email contact the PES at ext 5620; jeremy.peressini@forces.gc.ca
DIRECTIONS
For best results, chill yogurt in freezer for ~ one hour or until hardening starts to set
in (careful not to freeze solid). Combine berries with water, sugar, and lemon juice
in a small saucepan. Bring this to a low boil and maintain on low heat for ~ ten
minutes. Once sauce is thickened, stir in butter. Next, pour yogurt into four equally
sized servings, topping each with one-quarter of the sauce and serve promptly.
INGREDIENTS
frozen blueberry; ⅔ cup
frozen blackberry; ⅔ cup
water; ½ cup
sugar; ¼ cup
lemon juice; 2 tbsp
butter; 1 tbsp
greek yogurt – plain (2%); 2 cups
SPOTLIGHT ON NUTRITION
As you would expect from a darkly-coloured fruit, the blackberry is a rich source of
antioxidants, including anthocyanins. In fact, it’s the number-one fruit overall when
it comes to broad spectrum antioxidant content. To get an idea of the antiinflammatory
benefits, take capillaries as a case in point. Capillary connective tissue
is routinely damaged as part of the regular inflammatory response to stress. As a
result of consequent haemorrhage, oxidant damage to surrounding tissue is known to
result. Not only does anthocyanin help to prevent and reduce capillary destruction in
the first place, it also helps combat resultant oxidative damage. In larger blood
vessels – arteries – this property of anthocyanin is even more important in the fight
against a major killer: Atherosclerosis. It’s not generally known that atherosclerosis
(the main basis for chronic heart disease) is actually based in an immune response;
one that starts on the wall of the artery with the oxidation of low-density lipoprotein
(LDL). The cascade of events occurring after eventually leads to the formation of
plaque which not only narrows the diameter (lumen) of the vessel, it is also at risk of
ulceration. If an ulcer forms, further blood clotting at the site can occur and lead to
obstruction of blood flow and (if in a coronary artery) heart attack. What
anthocyanin has been shown to do is reduce the event that kicks off the process:
LDL oxidation in addition. It also has been shown to increase the integrity of the
arterial endothelial lining which is important in the prevention of the immune
response that irritates formed atheroma and can trigger catastrophic clotting. Much
of the same nutritional profile is present in the blackberry, which also has the benefit
of being exceptionally low on the glycemic index with consequent blood sugar
benefits. In each of the four servings in one batch of this recipe you may expect as
much as 12 g of protein, 6 g fat along with 192 kcal
HEALTHY PES SUPER FOODS
Cauliflower, Broccoli, Extra-Virgin Olive Oil, Oats, Yams, Lentils
Quinoa, Salmon, Blueberries, Black & Kidney Beans, Yogurt
Pinto Beans, Flax Seed, Walnuts, Eggs, Almonds