Archive for February, 2006
4 TO 6 SERVINGS
30 MINUTES
Make this delectable recipe even more
tempting by using a box of green and
white fettuccine. If using fresh corn on
the cob, quickly cook them by placing
ears of corn in a covered casserole with
a small amount of water and microwave
on HIGH for 10 minutes.
MEAL PLAN: Serve with fresh bread and
sauteed zucchini.
3/4 lb. fettuccine
2 Tbs. butter or margarine
3 cloves garlic, crushed
12 oz. silken tofu
1/2 cup low-fat milk or soy milk
1/3 cup grated Parmesan cheese, plus
additional for topping
2 cups cooked fresh corn kernels
(about 3 ears, if available) or
thawed, frozen corn
1 to 2 fresh hot chilies, minced,
or 4- to 7-oz. can chopped mild
green chilies
1 tsp. salt
1. Bring large pot of water to a boil. Add
fettuccine, stirring to prevent sticking.
Cook fettuccine according to package
directions, or until just tender.
2. Meanwhile, in small skillet, over low
heat, melt butter. Increase heat to
medium, add garlic, and cook, stirring often,
until golden, 2 to 3 minutes. Remove
from heat and set aside; discard garlic.
3. In food processor, combine tofu, milk,
1/3 cup cheese and melted butter from
skillet. Process until smooth and creamy.
4. Drain fettuccine well and return to
cooking pot. Add tofu mixture and toss
to coat, then stir in corn, chilies and salt.
Warm over low heat, stirring occasionally.
Season with freshly ground pepper and
toss again. Serve hot, passing additional
Parmesan to sprinkle on top.
PER SERVING: 450 CAL; 19G PROT; 10G TOTAL FAT (3G
SAT. FAT); 71G CARB; 0 CHOL; 694MG SOD; 4G FIBER
February 28th, 2006
Eating peanuts on a regular basis has long been known to help prevent cardiovascular disease–but a new study reveals that this may not be entirely due to the high fatty acid content of the nuts.
A small US study found that peanuts lower triglycerides–an emerging risk factor for heart disease–and improve total diet quality by increasing a number of nutrients associated with the prevention of cardiovascular disease. These heart-healthy nutrients include magnesium, folate, vitamin E, copper, arginine and fiber.
Peanut consumption also led to favorable changes in the fat profile of participant’s diets: Subjects showed a decrease in saturated fat and an increase in unsaturated fat as a portion of calories.
The research examined the effects of 500 calories of peanuts per day. The Purdue University findings–which were published in the April 2003 issue of the Journal of the American College of Nutrition–are consistent with several previous clinical and epidemiological studies, such as the Nurses Health Study, which found that people who consume about 1 ounce of peanuts, nuts and peanut butter per day improve blood lipid levels and decrease their risk of cardiovascular disease.
COPYRIGHT 2003 PRIMEDIA Intertec, a PRIMEDIA Company. All Rights Reserved.
COPYRIGHT 2003 Gale Group
February 28th, 2006
Obesity is a major health concern because of its effect on many chronic diseases. Strategies recommended for weight control have generally recommended the implementation of low fat dietary patterns, which facilitate energy restriction and cardiovascular disease risk reduction. However, there has also been an interest in the role of a high dietary ratio of protein to carbohydrate in enhancing weight loss and disease risk management.
Some studies have shown that a high ratio of protein to carbohydrate have positive effects on disease risk, including body composition, blood lipids, and glucose homeostasis, and that those benefits may be mediated somewhat by the effect of protein on satiety and by a lower glycemic load because of a lower carbohydrate intake. However, foods and dietary patterns high in protein may vary in saturated fat and concerns have been raised regarding the effect of high-protein (HP) diets on serum lipids and CVD risk. Therefore, a recent study published in the American Journal of Clinical Nutrition studied the effects of reduced caloric intake, associated with higher dietary protein from low saturated fat sources compared with a high-carbohydrate (HC) diet, on weight loss, body composition, CVD risk, nutritional status and markers of bone turnover in overweight and obese women.
One hundred women between the age of 20 years and 65 years of age and with a BMI between 27 and 40 were included in this study. The women were randomly assigned to 1 of 2 isocaloric dietary interventions for 12 weeks: 1) a high-protein, low saturated fat dietary pattern [HP group: 34% of calories from protein, 20% from fat (less than 10% from saturated fat)] and 2) a high-carbohydrate, low saturated fat dietary pattern [HC group: 17% of calories from protein, 20% from fat (less than 10% from saturated fat)]. Subjects were weighed every 14 days and DXA was performed at weeks 0 and 12. Fasting blood samples were collected at weeks 0, 4, 8, and 12 to test for lipids, insulin, and plasma glucose. Collection of total 24-hour urine output occurred at weeks 0 and 12.
Weight loss was 7.3 kg with both diets. Subjects with high serum triacylglycerol (greater than 1.5 mmol/L) lost more fat mass with the HP than with the HC diet. Triacylglycerol concentrations also decreased more with the HP than with the HC diet. Fasting LDL (by 6%) and HDL-cholesterol, glucose (by 4%), insulin, free fatty acid and C-reactive protein concentrations decreased with weight loss but there was no significant difference between the two diets. Serum vitamin B-12 increased 9% with the HP diet and decreased 13% with the HC diet. Folate and vitamin B-6 increased with both diets and homocysteine did not change significantly. Bone turnover markers increased 8% to 12% and calcium excretion decreased, while creatinine clearance decreased.
An energy-restricted diet high in protein from lean red meat and low fat dairy products seems to provide a weight loss advantage in subjects with elevated triacylglycerol levels, a marker of the metabolic syndrome. In addition, concerns that diets high in meat protein may have harmful effects on renal function and bone turnover were not substantiated by this study. Since this may be the first study to suggest a phenotype x diet interaction with respect to the magnitude of weight loss to different diet interventions, further confirmation is required in hypertriglyceridemic women.
By Many Noakes, Jennifer B. Keogh, Paul R. Foster, and Peter M. Clifton
COPYRIGHT 2005 Frost & Sullivan
COPYRIGHT 2005 Gale Group
February 27th, 2006
Vegetable Medley with Basmati Rice
4 TO 6 SERVINGS
30 MINUTES
Basmati rice has a delicious, nutty flavor. Look for it
in large supermarkets or natural food stores.
MEAL PLAN: A simple lettuce, tomato and cucumber
salad with low-fat dressing of your choice is a nice accompaniment.
1 1/2 cups basmati rice
1 lb. brussels sprouts, trimmed and halved
2 Tbs. olive oil
6 cloves garlic, halved
4 shiitake mushrooms, stemmed and sliced
1/2 butternut squash, seeded and cubed
1 carrot, cut into matchsticks
1 cup canned garbanzo beans,
rinsed and drained
1 cup packed chopped kale
1 cup soy milk
1/4 cup tamari
1/4 cup nutritional yeast
Toasted pumpkin seeds
for garnish
1. In medium saucepan, combine rice
and 3 cups water. Bring to a boil, cover,
reduce heat, and simmer until water has
been absorbed, about 20 minutes.
2. In large saucepan fitted with steamer
basket, bring 2 inches water to a boil,
and steam brussels sprouts until bright
green and still crisp, about 5 minutes.
Set aside to cool.
3. In large, heavy skillet, heat oil over
medium-high heat. Add garlic, mushrooms,
squash and carrot, and cook, stirring
often, until tender, 5 minutes. Add
beans and kale, and cook, stirring often,
until kale is bright green, 1 to 2 minutes.
Add brussels sprouts, and reduce heat
to medium-low.
4. In small bowl, mix Soy milk, tamari and
nutritional yeast. Pour over vegetables in
skillet, and cover. Remove skillet from
heat, and let stand 1 to 2 minutes.
5. Serve over basmati rice and garnish
each serving with pumpkins seeds.
PER SERVING: 450 CAL; 16G PROT; 8G TOTAL FAT (1G
SAT. FAT); 836 CARB; 0 CHOL; 997MG SOD; 12G FIBER
Recipe adapted from Cafe Max &
Rosie’s by Max and Rosie Beeby (Ten
Speed Press, 2000).
Hoppin’ John
February 27th, 2006
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