Fall 2005 - Memorial Hospital of South Bend

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Apple Brown Betty Crust: ∂⁄Ω c. all-purpose flour ∞⁄∏ c. quick-cooking oats 3 Tbsp. brown sugar 3 Tbsp. margarine Topping: 2 sweet apples, cored and sliced 2 Tbsp. fresh lemon juice ∞⁄Ω c. all-purpose flour ∞⁄¬ c. brown sugar ∞⁄∏ tsp. ground cinnamon 2 Tbsp. margarine Preheat oven to 350°F. Coat an 8-by- 8-inch baking dish with cooking spray. In a medium bowl, combine flour, oats and brown Alamy sugar. Use fingers to rub in margarine until mixture resembles coarse meal. Press dough evenly over bottom of prepared pan. Bake until lightly browned, approximately 10 minutes. In another bowl, toss apples with lemon juice. In a separate small bowl, stir together flour, brown sugar and cinnamon. Work in margarine with fingers until mixture resembles coarse meal. Spoon apples over baked Apples are a good source of fiber and come in a variety of colors and flavors. dough. Scatter flour-sugar mixture evenly over apples. Bake for about 30 minutes or until topping is lightly crisped. Cool and slice into 6 bars. Serve warm. Servings: 6 Nutrition information per serving: Calories, 232; Fat, 10 g; Saturated fat, 2 g; Cholesterol, 0 mg; Sodium, 83 mg; Carbohydrates, 33 g; Protein, 3 g Recipe from Heartfelt Cuisine. Reprinted with permission of 21st Century Publishing, A Division of Cardiodoc, LLC. For other nonfat, low-fat, low-sugar, low-sodium recipes, purchase this book online at heartfeltcuisine.com or call 800-274-8810. Fitting In Fiber If there were a miracle food that could protect you from heart disease, diabetes and colon cancer, would you eat it Sure you would. Well, it could be in your pantry at this very moment. Fiber is essential to a healthy diet, according to the American Dietetic Association (ADA). Found only in plants, fi ber is benefi cial to your body in several ways. It can help reduce LDL (“bad”) cholesterol and prevent heart disease. It can help regulate blood glucose levels and prevent diabetes. Fiber has also been associated with a lower risk of colon cancer, and it can even ! help you maintain a healthy weight. The average American consumes between 12 and 17 grams of fi ber a day, according to the ADA, but the recommended amount is between 20 and 35 grams a day. Fitting more fi ber into your diet may be easier than you think. Consider including these high-fi ber foods in your next meal: FOOD FIBER ∑⁄¬ cup bran fl ake cereal 5.5 grams Pear (with skin) 4.5 grams ∞⁄∏ cup kidney beans 4.5 grams Potato (with skin) 4 grams ∑⁄¬ cup oatmeal 3 grams Apple (with skin) 3 grams Slice whole-wheat bread 2.5 grams GET COOKING FOR A HEALTHY HEART For other heart-healthy foods, recipes, grocery shopping tips and more, call Memorial’s Health Discovery Center at 574-647-6880 or visit www.deliciousdecisions.org. Nothing Fishy About It Fish is an excellent source of omega-3 fatty acids, ideal for protecting against heart disease. But you can have a healthier heart without being fishy. Try these omega-3-rich alternatives: u canola oil u flaxseed oil u omega-3-enriched eggs u soybeans u tofu u walnuts Source: Tufts University 12 Memorial Health System • 574-647-6800
! You Heart and Your When it comes to your health, make every meal count 13 The body’s relationship with food can be one of friendship or one of conflict—especially when it comes to our health. “Diet plays a vital role in the prevention of heart disease,” said Melisa Spencer, R.D., C.D., a registered dietitian at Memorial Hospital. Making the right choices at the dinner table can help you improve your cholesterol levels and maintain a healthy weight—both of which translate to a healthier heart. Heart Heroes “A heart-friendly diet should include a variety of foods, including whole grains, plenty of fruits and vegetables, low-fat dairy products, nuts and legumes, and lean meats, as well as fatty fish at least twice a week,” Spencer said. “Oils, especially those with high levels of monounsaturated fat, such as olive, canola, peanut and high-oleic sunflower oil, also are a smart addition to your diet.” Studies have shown that a glass of red wine with dinner may also prove beneficial in reducing heart-disease risk. Red wine contains flavonoids, which may help protect artery walls from heart disease and stroke, as well as lower blood pressure. “Dark chocolate, green tea and red grapes also contain significant amounts of these beneficial compounds,” Spencer added. Nuts are another heart-friendly food, rich in monounsaturated fat, vitamin E and fiber. But because of their high calorie content, Spencer reminds us to enjoy them in moderation. The Culprits “Saturated fat, found in high-fat dairy and meat products, raises your LDL [bad] cholesterol and blood lipids more than other types of fat,” Spencer said. “Limit these types of foods in your diet.” New evidence suggests that trans fat, found in margarine and many processed foods (look for the words “hydrogenated” and “partially hydrogenated” in the ingredients list), should also be limited. “Trans fat raises LDL cholesterol while lowering HDL [good] cholesterol—a dangerous combination,” Spencer explained. Beginning in January 2006, in accordance with the U.S. Food and Drug Administration, all food-product nutrition labels will be required to list trans-fat content. This will make it easier for consumers to limit the amount of trans fat in their diets. ■ Getty Images What’s on the Menu Making heart-smart decisions at restaurants can be tricky. The next time you dine out, steer clear of unhealthy items and replace them with heart-healthy substitutes. Instead of: Cream- and cheese-based soups White bread with butter Pasta with cream, cheese or meat sauce Steak with mashed potatoes and deep-fried onions Crème brûlée with berries Flourless chocolate cake Try: Broth-based soups, such as minestrone Whole-wheat bread dipped in olive oil Pasta with marinara sauce and grilled chicken Broiled fi sh with steamed vegetables Fresh seasonal berries with a dollop of nonfat whipped cream Fresh fruit sorbet DINING OUT For free heart-healthy tips on eating out at a variety of restaurants, visit the American Heart Association Web site, deliciousdecisions.org/ oa/eat_tips_main.html. www.qualityoflife.org
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Fall 2005 - Memorial Hospital of South Bend

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