In this issue:
- Fish Cooked in Spicy Coconut Sauce with Bok Choy
- Healthy, Fabulous Flavors: Coconut
- What's New with MyFoodMyHealth
- A Note from Our Chief Nutrition Advisor: Keep Your Heart in "Tick Top" Shape
- Smart Choices: Nutrient-Dense Foods
- Recommended Video: How to Choose Your Food
- Take Our Survey
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Fish Cooked in Spicy Coconut Sauce with Bok Choy
A luscious spiced coconut milk sauce and nutrient-dense bok choy add a delightful light, sweet flavor to this stovetop-braised fish. Try it today to enjoy both its delectable flavor and health benefits.
Healthy, Fabulous Flavors: Coconut
Not only is coconut prized for being delicious, like in the recipe for Fish Cooked in Spicy Coconut Sauce with Bok Choy above, but this tropical fruit is prized for its versatility and healthfulness. When young, a coconut is large and green, and used mostly for coconut water, a refreshingly sweet drink full of electrolytes, antioxidants, vitamins and minerals. The white meat at this stage is soft and gelatinous. Coconut products such as fresh and dried coconut, coconut milk, and coconut oil are made from the thick white meat of the mature coconut, which has fibrous brown skin on the outside.
Coconut oil, a traditional oil used in such diverse cultures as India, Southeast Asia and the Pacific Islands, is rich in lauric acid, which is known for being anti-viral, antibacterial, and anti-fungal. The oil is used to stabilize blood sugar, which makes it good for those suffering from metabolic syndrome; it is good for those with candida and digestive ailments as well.
What's New with MyFoodMyHealth
30 New Fast, Fantastic Breakfasts to Jump Start Your Day
Start your day out right with one of our hearty, healthy breakfasts. We've added 30 new delectable breakfast recipes including breakfast burritos and quesadillas, omelets, muffins, and more. They taste great and can be prepared in just minutes, so you can be out the door in no time and primed to begin a new day.
Taste our new Spinach and Avocado Omelet. Download recipe
A Note from Our Chief Nutrition Advisor
Keep Your Heart in "Tick Top" Shape by Kathie Madonna Swift MS RD LDN
Here are a few heart healthy tips to keep your cardiovascular system in ”tick top” shape:
1. Say “Ah” – your oral health matters as it is a direct link to your heart health. The sage advice to ”brush and floss” and stay current with your dental check-ups holds true as inflammation and problems in the mouth affect the heart as unchecked nasty oral bacteria can travel and cause cardio havoc.
2. Look beyond your cholesterol profile – key biomarkers for your heart health also include: cardio C-reactive protein (a marker of inflammation), serum homocysteine (an amino acid involved in vascular health), and lipid particle size (the “size” of your good and bad cholesterol is important.) Be sure to pay attention to your triglycerides as these blood fats are an independent cardiovascular risk factor.
3. Assess your “middle weight” – your waist measurement and your waist to hip ratio indicate whether you are carrying too much belly fat and a thick waist increases your risk of developing cardiovascular disease. A simple tape measure is a heart smart tool, so for the gals, aim for a waist measurement under 35 inches or a waist to hip ratio less than .8 and for the guys, aim for a belt that buckles under 40” and a waist to hip ratio less than .9-1,0.
4. Dance the night or day away – or zumba, walk, bike, swim – any aerobic activity that keeps your body moving for at least 30 minutes every day is “a heartfelt message in motion” to your cardiovascular system.
5. Eat to your heart’s content…whether you follow the DASH diet, Portfolio Plan, Ornish program, Mediterranean Diet or Sinatra Solution, one thing is for sure… It’s important to bathe the heart in naturally nutrient rich substances including phytosterols, polyphenols, antioxidants and anti-inflammatories. MyFoodMyHealth recipes are packed with these heart smart goodies. Here’s our “delicious dozen” to keep your heart happy: avocadoes, berries, celery, flaxseed, dark greens (kale, Swiss chard, bok choy, collards etc), legumes (lentils, beans and whole soy foods), olive oil (extra-virgin of course), nuts, salmon, sardines, seeds and whole grains (barley, oats, quinoa, buckwheat, amaranth).
Try a heart-healthy recipe for Armenian Red Lentil Soup from our heart loving kitchen to yours.
Download Armenian Red Lentil Soup recipe
Learn more about Kathie
Learn more about Kathie's My Foundation Diet
Smart Choices: Nutrient-Dense Foods
When you make food choices nutrient density is an important concept to follow. What does this mean? Nutrient density simply refers to the amount of vitamins, minerals, phytochemicals and fiber found in a portion of food relative to its calories. An excellent nutrient-dense food has a high nutrient to calorie ratio.
Foods with a high nutrient density are essential for a strong immune system, detoxification and cellular repair. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that pack plenty of nutrients for the calorie. Some of our favorite nutrient-dense foods include kale, watercress, bok choy, spinach, blue berries, strawberries, plums, all beans, brazil nuts, walnuts and seeds such as flax, sunflower and sesame.
When shopping, make sure to stock your grocery list with nutrient-dense foods. The best place to find nutrient-dense foods at the grocery store is along the outer edges of the store where the fresh produce, fresh lean meats, low-fat dairy, and fresh bakery goods are located. Avoid the inner aisles with the processed and pre-packed foods. These foods are often loaded with calories but do not have much nutritional value.
Recommended Video: How to Choose Your Food
In the video How to Choose Your Food, MyFoodMyHealth's expert on food, Annemarie Colbin, Ph. D., talks about her philosophy on whole, fresh, natural, local and real food and teaches you how to choose food that tastes great and is good for you.
Let's Hear from You
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