The Heart of the Matter

Let’s talk about your heart health. You may have elevated blood pressure or cholesterol, or maybe heart disease runs in your family. Or perhaps you are in great heart-health. Whatever your circumstances, statistics show that every American may be at risk.

• 40% of all Americans die of heart attacks.

• 58% of deaths are related to cardiovascular disease.

• More than 1.3 million Americans will have a heart attack this year alone.

What’s most tragic about these facts is that nobody really has to die from a heart-or circulatory system-related death.

The heart is quite a remarkable machine. It weighs between 7 and 15 ounces (200 to 425 grams) and is a little larger than the size of your fist. By the end of a long life, a person's heart may have beat (expanded and contracted) more than 3.5 billion times. In fact, each day, the average heart beats 100,000 times, pumping about 2,000 gallons (7,571 liters) of blood.

Despite what many Americans are led to believe, we were not designed to gradually build plaque in our arteries, develop high blood pressure, and eventually suffer from heart disease and cardiovascular-related death. Our bodies, if allowed to reach their genetic potential, would live a healthy, longer life, free from common diseases such as heart disease.

So, why are so many of us being afflicted with heart disease? Our diet is a major culprit; much more so than age or genetics. Unhealthy, low-nutrient foods promote fatty deposits in our blood vessels that eventually lead to narrowing blood vessels and blood clots that cause strokes and heart attacks.

Heart disease can be relatively simple to prevent. Men and women who lead healthy lifestyles—including making healthier food choices (even if still eating an American-style diet), getting regular exercise, maintaining healthy weight, and choosing not to smoke or drink excessively – can significantly decrease their risk of heart disease.

Even if you already have high blood pressure, high cholesterol, or heart disease, you can reverse the damage. It doesn’t require expensive drugs and risky surgeries. It simply requires a diet with an abundance of nutrient dense foods.

The bottom line is that superior heart health lies in an abundance of micronutrients – which is the exact premise of the Heart Smart Gourmet program. Increasing your consumption of nutrient dense fruits and vegetables is key to disease resistance and reversal, and a long, happy, healthy life.

Your body is a miraculous self-healing machine when your nutritional needs are met. You can protect yourself not just from heart disease, but other diseases such as diabetes, cancer, strokes, and dementia. You can get healthier and healthier every day. 

With that said, I wish you continued good health!

Shrimp & Grits

Grits are made from ground hominy or dried corn, are very similar to polenta, a good source of fiber and folic acid and are a healthy southern breakfast staple. This is a favorite Sunday breakfast recipe of mine, made healthier by omitting butter and flour in the shrimp sautéing process. Serve topped with a poached egg for a delicious touch of class. 

 

Ingredients (Serves 4)

• 16 large shrimp, peeled and deveined
• 1/8 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 2 cups sliced fresh mushrooms
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• Hot sauce to taste
• 1/2 cup chopped green onions 
• 4 eggs (optional)

Preparation

For grits:

·        Cook 4 servings of grits according to package directions.

·        Season with salt and pepper. Keep warm. 

For shrimp:

·        In a large heavy skillet heat oil over medium.

·        Add garlic and sauté for 1 minute.

·        Add mushrooms and sauté until they start to release their liquid.

·        Add shrimp and lemon juice and cook until they start to turn pink, about 2 minutes.

·        Remove skillet from heat; cover and set aside to keep warm.

Adding Poached Eggs to the Mix (Optional)

·        Heat a large nonstick skillet or saucepan over high heat.

·        Add water to skillet until it reaches half-way up the skillet. Bring to a soft boil.

·        Reduce heat to medium and crack eggs into pan and cook until whites are set but yolks are still runny, about 3-4 minutes.

Plating:

·        Divide grits among 4 bowls, forming a well in center. Add 4 shrimp per plate, around the outside and mushroom mixture into the well in center of grits.

·        Top with egg in the center, dash with hot sauce and garnish with green onions…deeelish!

Classic Chicken Marsala

This Italian classic is made healthier by omitting butter in the sauce and reducing the amount of flour for dusting the chicken for sautéing...but still packs great flavor!

Serves 4

Ingredients

• 1 onion, chopped fine
• 4 cloves garlic, minced
• ¾ cup Marsala wine
• 4 tablespoons extra-virgin olive oil
• 8 ounces fresh mushrooms (Portobello or Shitake)
• 1 teaspoon Dijon mustard
• 2 tablespoons half-n-half
• 4 chicken breasts, sliced in half and pounded thin
• ¼ cup all purpose flour
• Sea salt and fresh ground black pepper to taste
• Herbs de Provence (Recipe to follow)

Directions

·        Season the flour with sea salt, fresh ground pepper and Herbs de Provence (Recipe to follow)

·        Very lightly dust the chicken with seasoned flour.

·        In heavy-bottomed, large skillet, heat 3 tablespoons olive oil on med-high. Place chicken breasts in skillet and brown on both sides, then remove and set aside on paper towel.

• Add remaining tablespoon olive oil to skillet and sauté onion and garlic, season lightly with salt and pepper. Cook for a couple minutes.
• Add mushrooms and cook for a few minutes until they have given off their liquid and are browned.
• Add wine and bring to a light boil, scraping to remove any browned bits from the bottom of the pan, then simmer for about 10-15 minutes.
• When Marsala sauce is reduced, lightly whisk in half-n-half and Dijon mustard and simmer for another 5 minutes until sauce has thickened a bit.

·        Return browned chicken breasts to skillet. Spoon sauce over chicken.

·        Cover and simmer for about 10 minutes or until chicken is done.

Herbs de Provence

Blend 1 teaspoon each of the following:

Savory, Thyme, Basil, Lavender and Fennel…or you can buy a premixed blend in your local market.

Serve chicken with sauce spooned over with the mushrooms divided equally. Garnish with chopped chives or parsley and enjoy!

Fish Tacos

These fish tacos go great with fresh-made tomato salsa. Courtesy of Bobby Flay 

 Ingredients

Tacos:

• 1 pound white flaky fish, such as Tilapia
• 4 tablespoons extra-virgin olive oil
• 1 lime, juiced
• 1 tablespoons ancho chili powder
• 1 jalapeno, coarsely chopped
• 1/4 cup chopped fresh cilantro leaves
• 8 whole-grain tortillas

Garnish:

• Shredded Romaine
• Feta
• Thinly sliced red onion
• Thinly sliced green onion
• Chopped cilantro leaves

Procedures

·        Preheat grill to medium-high heat. Place fish in a medium size dish. Whisk together the oil, lime juice, ancho, jalapeno, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes.

·        Remove the fish from the marinade place onto a hot grill. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes.

·        Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with any or all of the garnishes and Tomato Salsa

Tomato Salsa

Courtesy of Bobby Flay        

Ingredients

• 2 tablespoon extra-virgin olive oil
• 1 medium red onion, coarsely chopped
• 4 cloves garlic, coarsely chopped
• 4 large ripe tomatoes, chopped
• 1 jalapeno, sliced
• 1 tablespoon hot sauce
• 1 tablespoon oregano
• 1/4 cup chopped fresh cilantro leaves
• Sea Salt and fresh ground black pepper to taste

Procedures

·        Preheat grill or use side burners of the grill. Heat oil in medium saucepan.

·        Add onions and garlic and cook until soft.

·        Add tomatoes and jalapeno and cook until tomatoes are soft, about 15 to 20 minutes.

·        Puree the mixture until a rough texture and cook for an additional 10 to 15 minutes.

·        Add the hot sauce, oregano, cilantro and lime juice and season with salt and pepper, to taste.

Yield: 6 servings

Spicy Bean Dip

This spicy bean dip is a delicious way to incorporate healthy beans into your diet!

Serves: 4 — Prep Time: 10 minutes

Ingredients

• 1 15-ounce can pinto beans, (no or low salt) reserving 1/2 of the liquid
• 1 teaspoon Black Fig Vinegar or balsamic vinegar
• 1/2 teaspoon crushed red chili pepper
• 1/4 teaspoon garlic powder, or two garlic cloves, crushed
• 1 pinch of turmeric

Directions

1. In a blender or food processor, puree the beans with half the bean liquid and the vinegar.
2. Mix in the spices.
3. Serve with raw or lightly steamed vegetables or toasted whole-grain pita bread with shredded raw greens.

Pasta with Roasted Tomatoes, Asparagus & Shrimp

Roasting really brings out the flavor of the vegetables and makes the garlic sweet and delicious.

4 servings
Total Time: 45 minutes

Ingredients

• 12 plum tomatoes, quartered lengthwise
• 4 teaspoons extra-virgin olive oil, divided
• Freshly ground pepper, to taste
• 1 small head garlic
• 1 pound thin asparagus, trimmed and cut into 2-inch lengths (or larger stalks, peeled and halved lengthwise before cutting)
• 1 pound large shrimp, peeled and deveined
• 12 ounces whole-wheat pasta of choice
• 2 teaspoons lemon juice
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
• Salt, to taste

Preparation

1. Set oven rack in lower third of oven. Preheat oven to 450°F.
2. Toss tomatoes with 2 teaspoons oil and a generous grinding of pepper in a large roasting pan. Slice the top 1/2 inch off the garlic head and discard; pull off any loose papery skin. Wrap in foil and add to the roasting pan.
3. Roast without stirring until the tomatoes are wrinkled and beginning to brown, about 20 minutes. Scatter the asparagus and shrimp over the tomatoes and roast until the shrimp are curled and firm and the asparagus is tender, about 10 minutes longer. Remove the garlic from the pan, unwrap and let cool for 5 minutes. Cover the roasting pan to keep warm.
4. Meanwhile, cook pasta in a large pot of boiling salted water until tender but firm, about 8 minutes. While the pasta is cooking, separate the garlic cloves and squeeze out the soft pulp. Mash to a paste with the flat side of a knife.
5. Drain the pasta and return to the pot. Add the remaining 2 teaspoons oil, mashed garlic, lemon juice, oregano, thyme, salt and pepper, tossing to evenly coat the pasta. Transfer the pasta to the roasting pan and toss gently to combine, making sure to scrape up any bits from the bottom of the pan. Serve immediately.

Nutrition

Per serving: 347 calories; 5 g fat ( 1 g sat , 3 g mono ); 115 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 24 g protein; 8 g fiber; 184 mg sodium; 614 mg potassium.

The Heart Smart Credo

I hope that you are experiencing a thrill at every meal as you tune into your taste buds, nourish your body, and get healthy deliciously.

You should print this list out and stick it on your fridge so you can remind yourself exactly how to eat right.

·        Remember, salad is the main dish: eat it first at lunch and dinner.  We have the tendency to eat more of whatever we eat first because we are the hungriest.  What better time to include the most nutrient-dense foods into your diet?  Successful long-term weight control and health is linked to your consumption of raw greens, as they are absolutely the healthiest in the world. 

·        Eat as much fruit as you want, but at least four fresh fruits daily.  Blend fruits into your morning shake.  Finish lunch with watermelon, dinner with grapes or a box of blueberries or eat an apple while watching TV at night.  Get your fresh fruits in any way you would like, but be sure to consume them with your meals each day.

·        Eat Leafy Greens Every Day  It’s essential for your body to get all of the vitamins, minerals, and phytochemicals from a variety of foods, especially greens.  You never have to be concerned about overeating your vegetables, so experiment with preferably fresh vegetables, and also mix up how you eat them: raw, steamed, stir-fried, sautéed, the options are endless.

·        Eat Your Veggies  I recommend eating eggplant, peppers, onions, garlic and mushrooms as much as possible…and you can eat all you want.

·        Eat beans or legumes every day.  Beans are a dieter’s best friend.  Aim to eat at least one cup of beans daily.  Beans are a powerhouse of nutrition, stabilizing your blood sugar, reducing cholesterol and preventing food cravings.

·        Reduce or eliminate animal products.  If you eat animal or dairy products, I advise you to reduce the amount and frequency that you eat them.  You should try to get down to eating fish or chicken twice a week only if possible. If you drink milk, switch to fat free! Butter? Change to an olive oil based spread.

·        Consume nuts and/or seeds every day. Nuts and seeds may be high in calories and fat, but when you eat them in small quantities; they offer important health benefits, including disease protection against heart attacks, strokes, and cancer and can even help lower cholesterol.  Don’t eat more than two ounces of nuts per day if you would like to lose weight.

·        Keep it simple and have fun!.  As I say in the blog summary, you don’t need to go to culinary school to cook and eat healthy and delicious foods.  Just keep it simple by finding some great recipes (like the ones you get here hehe) and have fun eating a variety of foods. 

Mediterranean Potato Salad

Dressed with tangy, honey-mustard vinaigrette and fresh scallions, this invigorating potato salad compliments the perfect summer BBQ.

Active Time: 20 minutes
Total Time: 1 1/4 hours (including cooling time)

Ingredients (4 servings, about 1-1/3 cup each)

• 2 pounds red jacket (Russet) potatoes
• 4 tablespoons extra-virgin olive oil
• 3 scallions, thinly sliced (only the green part of a stick or green onion)
• 1 cucumber, peeled, halved and sliced
• 1 red small onion, sliced very thin
• 12 Kalamata olives, pitted and halved
• 4 ounces Feta cheese, crumbled
• 1 garlic clove, minced
• ½  red bell pepper, sliced very thin
• 1/4 teaspoon sea salt
• Freshly ground pepper, to taste

Preparation

• Quarter potatoes and place potatoes in a large saucepan with the ¼  teaspoon sea salted water and cover. Bring to a boil and cook until tender, 20 to 25 minutes. Drain and rinse with cold water - Let cool for 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.
• At the same time potatoes are cooking, prep the red onion and red pepper. Add 1 tablespoons olive oil and roast on a baking sheet at 400 for 15 minutes or until tender.

To Make the Dressing:

Ingredients

• 3 tablespoon honey
• 2 tablespoons whole-seed, prepared mustard (with horseradish blend, if possible – or a good quality whole-seed deli mustard)
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons rice wine vinegar (white vinegar will do also)
• Fresh ground black pepper to taste
• Sea salt

Preparation

• Whisk all ingredients together and add salt & pepper to taste.
• When cooled, add dressing to red onion, red pepper, cucumber, olives and minced garlic in a bowl and toss to coat.
• Add potatoes and toss to coat.
• Just before serving, add crumbled Feta and scallions to the salad and toss gently.

Enjoy!

Longevity and Nutrition

“No matter the amount of research that scientists do into anti-aging medicine, no matter how skilled physicians become in using these tools, if people will not turn their own attention to changing their diets for the better, there can be no completely successful cases in the realm of longevity medicine. Nutrition is just that important.”  World Health Organization, 11-10-2003

It makes sense when you think about it, really. We can draw an analogy from a car engine. No matter how sophisticated the technology is that developed the engine in your car, no matter how many sensors it has, if you feed that engine poor quality gasoline you will eventually have engine problems. Food is the gasoline that runs our bodies and minds. If you feed your body poor quality foods you will eventually have health problems. It’s that simple, think about it.

The biggest health problem facing Americans today is obesity. More than half of us are over our ideal weight and 35% are obese enough to significantly raise the risk of disease and premature death.

Nutrition is one of the greatest weapons against disease. Keeping fats below 30 percent of total calories consumed and cholesterol intake below 200 mg will markedly cut your risk of heart disease. Eating five servings a day of fruits and vegetables lowers your chances of getting cancer. And a recent study found that eating nine to ten daily servings of fruits and vegetables is as effective as medication in lowering high blood pressure, and can help reduce or eliminate your chances of stroke.

Increasing Longevity and Lessoning Disease Through Proper Nutrition

It is established that the risk of several other prominent age-related disorders, including cardiovascular disease, cancer, and diabetes, is influenced by the nutrient value of the food you eat and by the level of food intake

Doctors from Wake Forest University School of Medicine in South Carolina conducted a study of lab animals in which they restricted the caloric intake to 60 percent of normal. The team found that caloric restriction induced a wide range of physiological changes. Of particular importance were adaptive changes within the endocrine system that serve to maintain blood levels of glucose (sugar).

Additionally, proper diet may stave off the onset of the neurodegenerative process. Dr. Mattson from the National Institutes of Aging published findings indicating that diseases including Alzheimer's disease are precipitated by increased levels of oxidative stress, perturbed energy metabolism, and accumulation of insoluble proteins. Dr. Mattson suggests that dietary restriction may enhance the resistance of neurons in the brain to deteriorations that are associated with Alzheimer's disease and other neurodegenerative disorders.

It has been suggested that the age-associated declines in immune function are similar to that seen by protein-calorie malnutrition. This makes sense because many older people live alone and may not give adequate attention to the quality of foods they consume. Many older men and women are deficient in vitamin C, vitamin E, riboflavin, pyridoxine, iron, and zinc. 

Several researchers have indicated that proper nutrition can modify the natural age-related decline of the immune system. A Dr. Lesourd and colleagues from the Hospital Charles Foix in France have documented a decline in cell immunity that is largely responsible for increased rates of infection and cancer in the elderly. Dr. Lesourd's study reinforces the notion that nutritional factors play a major role in the immune responses of older people - and that people of any age (and especially older people) can benefit from proper choices in daily nutrition.

Through all of these studies it is obvious that, as we age, the nutritional value of dietary intake becomes very important.

Specific Foods That Support Longevity

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red things - strawberries, raspberries, cherries, red peppers and tomatoes, yellow things - squash, yellow peppers, small portions of bananas and peaches, blue things - blueberries, purple things - plums, orange things - oranges, tangerines and yams, green things - peas, leafy greens and broccoli, etc.

Lean Protein

1. Fish - Salmon (especially Alaskan Wild Salmon - also listed under fats) Fish and Seafood Recipes
2. Poultry - chicken - skinless, and turkey - skinless Poultry Recipes
3. Tofu and Soy products – preferably organically raised
4. Beans, especially garbanzo beans and lentils - also listed under carbohydrates Bean Recipes
5. Nuts - also listed under fats- For more on nuts read HERE

*Healthy Nut Mix Recipe – Walnuts, Almonds, Hazelnuts, Pistachios, Pecans and Peanuts. Eat 2-3 ounces every day!

Complex Carbohydrates

1. Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
2. Oranges, lemons, limes
3. Cherries
4. Peaches, plums, apples - Fruit Recipes
5. Broccoli, cauliflower, Brussels sprouts- Veggie Recipes
6. Oats & Whole Grains - Oatmeal needs to be the long cooking kind as instant has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread and grains, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole grain! Grain Recipes
7. Red or yellow peppers (much higher in Vitamin C than green peppers)
8. Leafy Greens - For more on the importance of leafy greens read HERE
9. Tomatoes
10. Yams
11. Beans - also listed under proteins

Fats

1. Extra virgin cold pressed olive oil - For more on this read HERE
2. Olives
3. Salmon - also listed under protein
4. Nuts and Nut Butter, especially walnuts, Brazil nuts, pecans and almonds - also listed under protein
5. Avocados

Liquids

1. Water
2. Green tea

By following the diet proposed on these pages, you will live a longer, healthier and happier life…to your health!

Couscous with Parmesan & Peas

Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.

6 servings, 2/3 cup each
Total Time: 20 minutes

Ingredients

• 14 ounces low or no-sodium vegetable broth
• 1/4 cup water
• 2 teaspoons extra-virgin olive oil
• 1 cup whole-wheat couscous
• 1 1/2 cups frozen peas
• 2 tablespoons chopped fresh dill
• 1 teaspoon freshly grated lemon zest
• Freshly ground pepper, to taste
• 1/2 cup freshly grated Parmesan cheese

Preparation

1. Combine broth, water and oil in a large saucepan; bring to a boil. Stir in couscous and remove from heat. Cover and let plump for 5 minutes.
2. Meanwhile, cook peas on the stovetop or in the microwave according to package directions.
3. Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and fluff with a fork. Serve hot, sprinkled with cheese.

Nutrition

Per serving: 208 calories; 4 g fat ( 1 g sat , 2 g mono ); 6 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 10 g protein; 7 g fiber; 186 mg sodium; 45 mg potassium.

Cioppino (Fish Stew)

Cioppino ( chi-oh-peeno) is a fish stew that originated in San Francisco. It’s traditionally made from a mixed catch of the day, a combination of crab, clams, shrimp, scallops, squid, mussels and fish…just about any fresh catch will do. In this version I’m leaving out the clams and squid and you’ll want to pair this San Francisco treat with your favorite wine (red or white) and a bright lemon-dressed green salad to accent the fresh flavor of the seafood.
 
8 main-dish servings, about 11/2 cups each (Perfect for a dinner party!)
Total Time: 1 hour 10 minutes

 

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 1 green bell pepper, chopped
• 4 cloves garlic, finely chopped
• 1 cup dry red wine
• 1 14-ounce can, low or no salt diced tomatoes
• 4 ounces clam juice
• 1/2 cup chopped fresh parsley
• 1 bay leaf
• 1/2 teaspoon dried oregano
• 1/4 teaspoon crushed red pepper
• 1 pound mussels, scrubbed and debearded
• 1 pound sweet scallops
• 1 pound crab legs, cut into 4-inch pieces
• 1 pound medium shrimp, (30-40 count), peeled and deveined
• 1 pound firm white fish fillet (cod, haddock or halibut)
• 1/4 cup chopped fresh basil
• Salt & freshly ground pepper, to taste

**For a spicy Cioppino add paprika or hot sauce

 

Preparation

• Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes.
• Add garlic and cook until aromatic, about 1 minute.
• Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.
• Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open.
• Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels.
• Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes.
• Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

 

Nutrition

Per serving: 308 calories; 7 g fat ( 1 g sat , 2 g mono ); 151 mg cholesterol; 10 g carbohydrates; 45 g protein; 1 g fiber; 846 mg sodium; 715 mg potassium.