February is Heart Month

A "heart healthy" diet means lowering dietary intake of unhealthy fats such as saturated and

trans fats while increasing healthy fats such as monounsaturated, polyunsaturated and omega 3 fats according to the American Heart Association.

Saturated fat is typically found in animal foods such as butter, high fat dairy products (whole milk, creams, cheeses), and meats (especially beef, prime rib, poultry skin, sausages, bacon). Trans fats are the same as hydrogenated fats and may be found in almost any prepared food so it is important to read food labels (crackers, chips, ice cream, cookies, cakes, frozen foods, bread crumbs).

“Healthy” Unsaturated fats such as monounsaturated fats, polyunsaturated fats and omega 3 fats are usually found in plant foods and fish. Some examples of unsaturated fats include, nuts, all natural peanut butter, vegetable oils such as olive oil and canola oil, avocadoes, and omega 3 fish such as salmon, mackerel, trout, tuna or sardines.

Parents can help their children now by consistently serving them vegetables and fruits, whole grain foods, nuts, seeds, avocado, omega 3 fish. Also, parents can be role models by engaging kids in physical activity. Weight control and regular exercise are associated with an overall reduced risk of heart disease and other chronic illnesses. For more information on keeping you heart healthy, visit www.heart.org.

BLUBERRIES TAKE THE LEAD!

Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables. In fact, eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. ... New findings published in the American Journal of Clinical Nutrition show that eating 150g (about 1 cup) of blueberries daily reduces the risk of cardiovascular disease by up to 15 percent.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.

BLUEBERRY SMOOTHIE

INGREDIENTS:
1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes

DIRECTIONS:

1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.


Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA

TAKE CARE OF YOUR HEART!

February is “heart” month so be good to your heart. Here are six steps to a healthier heart.

¨ EXERCISE: For a healthier heart, exercise 150 minutes per week. To maintain a “healthy” weight, exercise 60 minutes most days of the week.

¨ DON’T SMOKE: Smoking is among the top preventable causes of heart disease and certain types of causes also.

¨ EAT PLENTY OF VEGETABLES AND FRUITS: Include a variety of five or more fruits and vegetables a day for children and seven or more for adults.

¨ EAT WHOLE GRAIN FOODS: Include foods such as whole wheat bread, cereals, and pasta. Look for the “whole grain” label on foods.

¨  INCLUDE HEALTHY FATS: Try peanuts, avocados, and olive oil. Avoid saturated fats and trans fat which contribute to heart disease. Saturated fats are found in butter, whole milk and dairy products and fatty meats. Trans fats are found in some margarines, snacks foods, processed foods and many other items so check those labels!

¨ LIMIT YOUR SODIUM INTAKE: Try ground pepper, fresh or dried herbs or spices, lemon instead of salt. Go easy on canned soups, cold cuts, frozen dinners, chips and other processed foods.

KEEP YOUR HEART HEALTHY WITH AVOCADOS

Heart disease is the number one cause of death in America. Keep your heart healthy by eating more heart healthy foods containing polyunsaturated and monounsaturated fats and reducing foods with saturated fats. Avocados are a great source of unsaturated healthy fats.

Saturated fats are solid at room temperature and are usually found in butter, coconut oil, and baked goods. It is recommended to eat less of these foods. Unsaturated fats are liquid at room temperature and are usually found in fish, oils, nuts, seeds, avocado, and fish. It is recommended to eat more of these foods.

Avocados are also packed with vitamins and minerals. Eating fats at the same time as vitamins A, D, E, and K helps to increase how well your body absorbs and uses the vitamins. This means that the healthy fats and vitamins found in avocados work together to keep you healthy! Try the avocado based recipe included below as a great source of healthy fats!

Avocado Melon Breakfast Smoothie

Ingredients:

·       1 large, ripe avocado

·       1 cup honeydew melon chunks

·       ½ lime, juiced (1 ½ tsp lime juice)

·       1 cup milk (fat free)

·       1 cup plain, fat free yogurt

·       ½ cup 100% apple juice or white grape juice

·       1 tablespoon honey

Directions:

1.     Cut avocado in half, remove pit, and scoop out flesh. Put in blender.

2.     Add remaining ingredients and blend well.

3.     Serve cold.

Nutrition: Serving Size 1 cup, Calories 320, Total fat 11g, Saturated fat 2g, Carbohydrate 46g, Fiber 5g, Protein 13g, Sodium 170mg

Allergens: Contains milk  

An Apple a Day!

AN APPLE A DAY.... APPLES REALLY ARE GOOD FOR YOU!

Eating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day. The average U.S. consumer eats about 19 pounds of fresh apples a year — about one apple per week. 

WHOLE-BODY HEALTH BENEFITS

Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma. The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit. A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of heart disease, stroke, prostate cancer, type II diabetes and asthma. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the “bad” LDL cholesterol. 

CANCER PREVENTION

Over the past four years, apple consumption has been linked with reduced cancer risk in several studies. A 2001 Mayo Clinic study indicated that quercetin, a flavonoid abundant in apples, helps prevent the growth of prostate cancer cells. A Cornell University study indicated phytochemicals in the skin of an apple inhibited the reproduction of colon cancer cells by 43 percent. The National Cancer Institute has reported that foods containing flavonoids like those found in apples may reduce the risk of lung cancer by as much as 50 percent.