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HEART HEALTH
There is so much in the news about cancer and many other ailments, but heart disease is still the number one killer of Americans. More women in this country die of heart disease than of breast cancer. The good news is that dietary and lifestyle changes can do a great job in preventing or reversing cardiac disease. Here are my top tips for staying heart healthy:
1) Don't smoke. According to the Centers for Disease Control and Prevention, both smokers and those who inhale second hand smoke are at a very high risk for coronary heart disease and many other life threatening situations.
2) If you snore, have sleep apnea or sleep problems, see a sleep doctor. The National Sleep Foundation has found a strong correlation between sleep apnea and hypertension, and that successful treatment of sleep apnea can bring down blood pressure.
3) Watch your weight. According to the American Heart Association, obesity, and especially weight gain around the middle, greatly increases your risk factors for heart disease, high blood pressure, stroke, and diabetes.
4) Eat your fruits and vegetables. Study after study has shown the beneficial effects of a nutrient-dense plant-based diet on cardiac health. For more information, read this article from The Harvard School of Public Health. Have you seen how Bill Clinton looks, lately?
5) Keep the rest of your diet healthy. That means healthy fats (i.e. avocado, extra virgin olive oil, grapeseed oil, coconut oil, etc.), whole grains (nothing white) if you eat grains, good quality animal protein for you non-vegetarians (wild caught fish, organic poultry, grass fed beef), nuts and seeds, especially chia and flax.
6) Get plenty of exercise. Inactivity is correlated with heart disease, so get that body moving. For more information about this relationship, check out this article from The New York Times. It is never too late to start, just speak with your physician first.
7) Monitor your stress levels. According to this article in Reuters Health, researchers have gone through the results of many studies and have found that highly stressed people have a much stronger chance of developing heart disease. Yoga, anyone?
8) Laughter is the best medicine. Even the American Heart Association highlights this on their web site.
9) Want a treat? Have a little dark chocolate. We are talking at least 70% cacao, and just a little bit a day. Check out this story from ABC News.
10) Know the signs of heart attack. Be aware that heart attacks often present differently in men than in women. For more information, click here.
Would you like suggestions on how to incorporate these diet and lifestyle tips? Feel free to contact me for a consultation.
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CHEMICALS, POLITICS, AND FOOD:
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FOOD FOR THOUGHT:
For those of us who are watching what we eat (i.e. gluten, nuts, dairy, etc.) because of health issues, we have become accustomed to restaurants making us aware of ingredients. However, one thing lurking almost everywhere with nary a mention is salt. If you have had cardiac problems or suffer from hypertension, then salt is an issue for you. Check out this article from The Wall Street Journal which has some great information. In addition, as a general precaution, try to steer clear of packaged and processed foods, as they are often high in sodium. Need help regulating your diet? Contact me to arrange a consultation.
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VALENTINE'S DAY TREAT
RAW VEGAN CHOCOLATE MOUSSE
INGREDIENTS:
--1cup raw cashews, soaked for 4 hours
--1/4 cup plus 1 tablespoon cacao powder
--3 tablespoons organic agave nectar
--1/4 cup coconut oil
--1 1/2 teaspoons vanilla extract
--1/2 ripe avocado
--1/2 cup coconut milk
--1/2 cup pitted dates, soaked for 30 minutes
Drain cashews and dates.
Place all ingredients in a food processor. Use the steel blade, and blend until smooth.
Pour mousse into individual ramekins or a serving bowl, and refrigerate until ready to eat.
This is a great "do-ahead" dessert.
This recipe is gluten and dairy free.
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Cooking Tip
I am a big proponent of eating locally grown food, but living in the northeast makes being a locavore difficult in the winter time. The root vegetables, winter squash, and kale are great, but I need more variety in my fruit intake other than pears and apples. In my house, we use lots of flash frozen organic fruit. I add some berries to green smoothies, and flash frozen is a much healthier alternative to the conventionally grown "fresh fruit" that has been flown in from either a warmer state or another country. Plus, according to this recent article from The New York Times, berries are good for your heart, especially for young women.
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March 11, 2013: Mindful Eating: Food for the Body, Food for the Soul. I will be participating in this pre- Passover workshop with Rabbi Pamela Wax and Elizabeth Schwebel Wind, Ed.D., R.N. This is part of the Jewish Spiritual Healing Center at WJCS, 845 North Broadway, White Plains, NY. The program will run from 6:30PM - 8:30PM.
$10 suggested donation.
Registration required.
Spring Cleanse: This two week, whole food, seasonal cleanse program will begin in April. For more information, contact me.
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