March 2012

www.TDN-Digital.com

HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISINE

President & CEO Kathleen Czermanski Vice President & COO Mara E. Honicker

Editors Note

Less Is More
Theres no debate about it: Going meatless is good for your body and for the planet. You and the earth may reap the greatest benefits if you pass on animal proteins all the time. Individuals who adopt a vegan lifestyle leave a smaller carbon footprint and have reduced risks for a range of conditions, such as heart disease and certain cancers. But you dont have to be vegetarian, let alone vegan, to make a significant difference in your health or the environment. Its easy enough for everyone to get on board the Meatless Mondays bandwagon, that is, to enjoy a plant-based diet for one day a weekfor example, to eat oatmeal for breakfast, a salad for lunch, and pasta and veggies for dinner. But its even easier with a little urging from Sir Paul McCartney and his daughters Stella and Mary (the originators of the Meat Free Monday campaign in the United Kingdom) in the foreword of a new book from the campaign and edited by Chef Annie Rigg, The Meat Free Monday Cookbook. We share tips from Rigg and recipes from the book, including one by Sir Paul himself. You can take another step away from a meaty diet by becoming a flexitarian or a semivegetarian. Definitions vary, but the common thread is deemphasizing the role of animal products. For some, its a commitment to eating plant-based foods most of the time but enjoying the occasional steak or burger or making meat essentially a side dish that plays second fiddle to plant-based foods, as in meatballs with pasta and veggies. For others, its a choice to simply make meat a bit player in the cast of food charactersfor example, adding small amounts of meat or poultry to a grain- or vegetable-based dish to add a flavor note or varietyperhaps a dish of grains and Brussels sprouts with just a hint of pancetta. In this issue, contributor Candice Kumai shares a quintet of recipes for her brand of semivegetarian diet, which includes eggs, dairy, and honey. Instead of making meat the star of your meal, do your body and the earth a favor: Trade a meat-based dish for one of her meatless dishes at least once a week. You may like them so much youll consider a meatless Tuesday and a mostly meatless Wednesday. And visit our website every Monday to find a new meatless recipe.

Publisher Mara E. Honicker

EDITORIAL

Editor Kate Jackson Senior Production Editor Tracy Denninger Editorial Staff Lee DeOrio, Heather Hogstrom, Jim Knaub,

Marianne Mallon, Brandi Redding, Judith Riddle, Juliann Schaeffer, Barbara Worthington
EDITORIAL ADVISORY BOARD

Suzanne Bowland; Shelley Case, RD; Nancy Collins, PhD, RD, LDN; David Feder, RD; Laura Pensiero, RD; Brenda Ponichtera, RD; Jennifer E. Van Pelt, MA, CWE, CWC
ART

Art Director Susan Kilcoyne Senior Graphic Designer Charles Slack Graphic Designer Kelly Newton Ad Coordinator Marie Harvey
ADMINISTR ATION

Administrative Manager Helen Bommarito Administrative Assistants Kim May eld, Pat Plumley Executive Assistant Matt Czermanski Systems Manager Jeff Czermanski Systems Consultant Mike Davey
FINANCE

Director of Finance Jeff Czermanski Director of Continuing Education & New Business Development

Jack Graham
CIRCUL ATION

Circulation Manager Nicole Hunchar

MARKETING AND ADVERTISING

Director of Marketing and Digital Media Jason Frenchman Web Designer/Marketing Assistant Jessica McGurk Marketing Assistant Leara Angello
SALES

Director of Sales Stephanie Mitchell Senior Account Executive Michael Ferguson Account Executives Phil Anderson, Seth Bass, Gigi Grillot Sales Coordinator Joe Reilly, Dani Kriest-Reifsneider Phone 610-948-9500 Fax 610-948-7202 Advertising sales fax 610-948-4202 Editorial e-mail tdnkate@ptd.net Sales e-mail sales@gvpub.com Subscription e-mail subscriptions@gvpub.com Ad artwork e-mail TDNads@gvpub.com

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Todays Diet & Nutrition is published monthly by Great Valley Publishing Company, Inc., 3801 Schuylkill Road, Spring City, PA 19475. Permission to reprint may be obtained from the publisher. To update your e-mail and contact information Click Here Click here to Subscribe!
All articles contained in Todays Diet & Nutrition, including letters to the editor, reviews, and editorials, represent the opinions of the authors, not those of Great Valley Publishing Company, Inc., or any organizations with which the authors may be afliated. Great Valley Publishing Company, Inc., its editors, and its editorial advisors do not assume responsibility for opinions expressed by the authors or individuals quoted in the magazine, for the accuracy of material submitted by the authors, or for any injury to property resulting from reference to ideas or products discussed in the editorial copy or the advertisements. Great Valley Publishing Company, Inc., 2012

Kate Jackson

TODAYS DIET & NUTRITION

contents
28

Volume 8, Number 3

March 2012

Spinach and Lemon Quinoa Cakes

28

Dishes for Semivegetarians

on the cover
20 28 32 38 40 Antioxidants: The Power of Purple Dishes for Semivegetarians Meat-Free Mondays Q & A With Actress Michelle Morgan St. Patricks Day: Lean and Green

A semivegetarian diet means different things to different people. For some, its a matter of eating meatless meals most of the time. For others, its including small amounts of meat in mostly vegetarian dishes. For TV host and cookbook author Candice Kumai, who shares a quintet of healthful recipes, it means saying no to meat but yes to eggs, dairy, and honey.

32

Meat-Free Mondays

Its easy being meat free, especially with a little help from Chef Annie Rigg; Sir Paul McCartney and his daughters Stella and Mary; and a handful of celebrity contributors to a book that will transform your Mondaysand then some: The Meat Free Monday Cookbook.

about the cover

Quinoa and Mushroom-Stuffed Roasted Red Peppers (page 28) Photo by Gary Dolgoff

TODAYS DIET & NUTRITION

COOKING OIL on Heart Health

C
holesterol is keeping us up at night nearly 60 percent of Americans worry about it. There may be reason to, as approximately 79 million Americans suffer from heart and blood vessel diseases;1 high cholesterol is one of the major risk factors leading to heart disease, heart attack and stroke. When it comes to choosing food, most people think grains, vegetables and fruit can help control their cholesterol levels.2 What many people dont realize is that choosing the right cooking oil can also have an important impact on heart health.3

Impacts of

AboutPlantSterols.com
What are plant sterols?
Plant sterols, also known as phytosterols, are plant-based micro-nutrients naturally present in fruits, vegetables, nuts, seeds, cereals, legumes and vegetable oils.7

For more information on plant sterols visit,

Corn oil contains the highest amount of naturally occurring plant sterols per serving compared to any other cooking oil.

How do plant sterols work?

Plant sterols are chemically similar to cholesterol and, due to this nearly identical structure, plant sterols compete with cholesterol for absorption.8 Clinical studies indicate that, when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the bodys absorption of cholesterol, which, in turn, can lower LDL blood cholesterol.9

In addition to containing polyunsaturated and monounsaturated fats, which may help lower cholesterol4, cooking oils contain plant sterols, which can help reduce the bodys absorption of cholesterol. This, in turn, can lower LDL cholesterol.5 But not all cooking oils are created equal. Corn oil contains the highest amount of naturally occurring plant sterols per serving compared to any other cooking oil four times as many plant sterols as olive oil and 40 percent more than canola oil.

How many plant sterols do you need?

To get the maximum cholesterol-lowering benefits, experts recommend consuming between 1,500 3,000 mg of plant sterols per day. Most Americans get approximately 250 mg of plant sterols per day from the foods they consume.10

THE COOKING OIL COMPARISON 6

CORN
Serving Size Phytosterols (mg) Calories Total Fat (g) Saturated Fat (g) Trans Fat (g) Polyunsat. Fat (g) Monounsat. Fat (g) Cholesterol (mg)
1

1 Tbsp 132 120 14 2 0 7 4 0

(14g)

1 Tbsp 30 1 19 14 2 0 1 10 0

(14g)

1 Tbsp 94 124 14 1 0 4 9 0

(14g)

FOOD Corn oil Peanuts Pistachios

968 220 213

azola and WomenHeart have partnered to create the Set a Healthier Table program encouraging Americans to take a pledge to set a healthier table as a way to manage their familys cholesterol. For every pledge made, Mazola is donating $1 (up to $50,000) to WomenHeart to encourage women to be screened for cholesterol and help fund heart disease education and patient advocacy programs.

Chick peas Wheat bran

204 265 130 g 200 58 cup (29 g)

Soybeans, raw 161

American Heart Association http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300313.pdf 2Research was conducted online using Synovates omnibus service, eNation. Each eNation wave conducts 1,000 U.S. consumer interviews (500 male, 500 female) that are geographically and demographically reflective of the U.S. adult population. 818 interviews were conducted among cooking oil users. Results for these 818 respondents have a confidence interval of +/- 3.4% at the 95% level. Interviewing occurred July 19-21, 201 3Heart 1. healthy benefits can be achieved by using Mazola oils instead of cooking oils higher in saturated fat such as butter or shortening. To achieve such benefits, Mazola oils should replace a similar amount of higher saturated fat oil and not increase the total number of calories you eat in a day. 4 American Heart Association - http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-YourFats_UCM_305628_Article.jsp 5FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 - http:// www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064919.htm 6 USDA National Nutrient Database for Standard Reference Release 23 (2010) 7USDA and USDHHS 2010 8Bruckert and Rosenbaum 201 1http:// www.prefer.pitt.edu/Lowering%20LDL-cholesterol%20through%20diet%20potential%20role%20in%20the.pdf 9FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010 - http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/Guid10 anceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064919.htm Ling and Jones 1995 - http://www.accessdata.fda.gov/scripts/ fcn/gras_notices/grn000061.pdf 11Normn et al. (2002), Ryan et al. (2007), USDA database 2010. http://www.ars.usda.gov/main/site_main. htm?modecode=12-35-45-00, The Tate Tudorancea Bulletin http://www.tititudorancea.com/z/foods_by_content_of_phytosterols.htm

About WomenHeart: visit AboutPlantSterols.com WomenHeart, The National Coalition for Women with Heart Disease, is the nations only patient centered organization serving the 42 million American women living with or at risk for heart disease the leading cause of death in women. For more information about WomenHeart, visit www.womenheart.org.

For more information on plant sterols,

nt pe Ste r r Pla 100ols g nt pe St r S er er ols vin g Se rvi ng Siz e

132 1 Tbsp (14 g) 62 61 1 oz (28 g) 1 oz (28 g) 299 1 cup (186 g)

OLIVE

CANOLA

Plant Sterol Content of Select Foods11

Pla

departments
8 10 14 16 20
Etcetera The Latest Scoop
Calcium and Heart Health

Volume 8, Number 3

March 2012

26 Good Moves Gyrotonics 36 Books for Cooks 38 Q & A Michelle Morgan 40 Entertaining
A St. Patricks Day Menu

14

Childrens Health
Eating Disorders

Heart Health
Plant Sterols

41

Crossword Puzzle

Powerhouse
Antioxidants The Power of Purple

42 What I Cant Live

Without
Rachel Koppelman

20

24 Weight-Loss
Strategies
Are Toxins Making You Gain Weight?

38
44

in every issue
2 7
Salt and Vinegar Kale Chips and Spiced Chickpeas

Editors Note Contributors/Advisors

44 Uncommon Taste 46 Coming Next Issue/ Whats Cooking Online

TODAYS DIET & NUTRITION

Contributors

Advisors
Suzanne Bowland, founder and president of GF Culinary Produc tions, Inc and author of The Living Gluten-Free Answer Book Shelley Case, RD, a leading international expert on celiac disease and the glutenfree diet and author of Gluten-Free Diet: A Comprehensive Resource Guide Nancy Collins, PhD, RD, LDN, executive director of RD411.com David Feder, RD, former top chef and magazine editor, now director of S/F/B Communications Group, a cooperative of experts consulting on nutrition, food, health, and lifestyle Laura Pensiero, RD, owner of Gigi Trattoria and Gigi Market, founder and director of Chef4Life, and author of Hudson Valley Mediterranean: The Gigi Good Food Cookbook Brenda Ponichtera, RD, president of ScaleDown Publishing, Inc and author of two Quick & Healthy cookbooks Jennifer E. Van Pelt, MA, CWE, CWC, fitness instructor, healthcare research analyst, and freelance writer For our advisors full bios and websites, visit www.TDN-Digital.com.

DEBORAH R. HUSO is a free-

CAROL M. BAREUTHER, RD, is

a U.S. Virgin Islands-based freelance writer who has written for a variety of regional and national publications, including Cooking Light, Vegetarian Times, Veggie Life, Caribbean Travel and Life, and Shape.

lance writer based in Blue Grass, Virginia. Author of the book Moon Blue Ridge & Smoky Mountains, she frequently writes about travel, agriculture, wildlife, the environment, and outdoor recreation (www. drhuso.com).
CANDICE KUMAI is a healthy

lifestyle chef, author, and television host. She is the author of Pretty Delicious, the newest judge on Iron Chef America, cohost of the Lifetime TV series Cook Yourself Thin, chef contributor on the Cooking Channels Unique Eats, and a Top Chef alumna.
MATTHEW ROBB is a free-

MICHELE DEPPE is an award-

winning freelance writer based in Seattle (www. micheledeppe.com).

JESSICA GIRDWAIN is a

TD&N Nutrient Analyses A nutrient analysis for each recipe (except those already containing analyses) is created using Food Processor SQL nutrition and fitness software by ESHA. Recipes are analyzed for calories, total fat, saturated fat, monounsaturated fat, polyunsaturated fat, cholesterol, protein, carbohydrates, fiber, and sodium. Each amount is rounded to the nearest whole number. Nonspecific amounts (for example, salt and pepper to taste), decorative garnishes, and ingredients that are not consumed (such as marinades or excess dipping sauces) are not included.

Chicago-based freelance writer. Shes contributed to Womens Health, Self, Fitness, Redbook, and Health, among other magazines.
LYNN GRIEGER, RD, CDE, cPT,

lance writer, psychotherapist, and outdoor enthusiast based in Washington, D.C. When hes not writing, hes likely to be mountain climbing, sailing, or soaring.
JENNIFER VAN PELT, MA, CWE, CWC, is a Reading,

is a health, food, and fitness coach in southwestern Vermont and online at www.lynngrieger.com.

Pennsylvania-based fitness instructor, certified wellness educator and consultant, healthcare research analyst, and freelance writer.

MARCH 2012

Etcetera

TODAYS DIET & NUTRITION

MARCH 2012

The Latest Scoop

A Calcium-Heart Attack Connection?

lways the good guy in the world of micronutrients, calcium has long shimmered under a halo of golden publicityuntil now. In a series of out-of-left-field twists, researchers have begun to raise questions about the safety of calcium supplements, going so far as to suggest that some women who take supplements are at elevated risk of a cardiovascular event. Other studies suggest a link between supplemental calcium and painful kidney stones. Instead of clarifying matters, the ensuing flurry of media attention has spread confusion, especially as the medical worlds take your calcium chorus continues. Whats a health-conscious person to do?

Searching for explanations, the researchers speculated that the alleged elevation in cardiovascular risk may have stemmed from sudden, unhealthful spikes in blood calcium levels when women first began taking supplements. Equally important, they concluded that the risk seemed to decrease over time. Predictably, critics howled, calling the contrarians methodology flawed and proclaiming the debate ongoingmuch like the seesawing debate over hormone replacement therapy continues today.

TOO LITTLE CALCIUM

For most Americans, the real risk isnt too much calcium in our diet; its too little calcium, says Academy of Nutrition and Dietetics spokesperson Dee Sandquist, MS, RD, CD. Repeated studies bear out this position. Glance at many family trees and youll see evidence of inadequate calcium at nearly every branch: from odd, unexpected bone fractures to once-strong frames wizened by osteoporosis. The Academy cautions that if your diet is chronically low in calciumor if your lifestyle is high in stress, nicotine, cannabis, alcohol, caffeine, protein, inactivity, or certain medsyour body will satisfy its needs by pulling calcium straight from your bones. This process is entirely normal, but longterm shortfalls can lead to thinning bones and other cascading negative health effects elsewhere.

THE LATEST FINDINGS

First, the controversy. In the April 2011 issue of BMJ, researchers reversed the seemingly conclusive findings of the massive, seemingly authoritative Womens Health Initiative, which found no cardiovascular downside to calcium supplements. Reexamining the initiatives data, the contrarian researchers alleged the following: l Women not taking calcium supplements prior to the clinical trial were at increased risk of cardiovascular events (mainly heart attack) once they began taking them. l In contrast, women who were already taking calcium supplements prior to the clinical trial did not have an elevated risk once the study began. 10
TODAYS DIET & NUTRITION

Getting enough calcium is important in other ways, as it is believed to be key in protecting colon cells from carcinogenic chemicals, reducing the pain from migraines, and lessening the severity of PMS symptoms. People with on-the-go lifestyles need to be especially attentive, as their diets tend to be based on speed, convenience, and comfort eating. Ditto for women on low-fat or fad diets, which is ironic as scientists now see a possible link between low calcium intake and obesity. The good news? Many of the dietary superstars score major points on calcium and taste, and they take zero prep time. If you think youre too busy to meet your long-term calcium needs naturally think again. Consume just 6 ounces of low-fat yogurt, 6 ounces of calcium-fortified orange juice, and 1.5 ounces of low-fat mozzarella cheese and you will have met about 75% of your recommended intake for the entire day. Other good sources of calcium include green leafy vegetables, dried fruits, nuts, and soy-based drinks and foods.

TOO MUCH CALCIUM

Excessive calcium intake usually arises from going gonzo with supplements, not from eating calciumrich foods, for the simple reason that some supplements pack a heavyweight punch. In October 2011, a major study led by the National Institutes of Health found that a sizeable minority of older women get too much supplemental calcium. Some people may benefit from calcium-fortified foods. Again, dont go overboard. Combine calcium-fortified cereal with calcium-rich milk and calcium-fortified yogurtwashed down with calcium-fortified orange juice and a calcium pill and youre likely getting too much of a good thing, Sandquist notes.

KNOW YOUR NUMBERS

The National Osteoporosis Foundation recommends satisfying your calcium needs first through food and taking supplements only if you fall short of the daily recommended allowance. Many

Eat right without sacrificing flavor.

Dry Peas, Lentils & Chickpeas More than just soups. A healthy source of protein and fiber for a healthy lifestyle.

www.cookingwithpulses.com

The Latest Scoop

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people do not need supplemental calcium, says Susan Randall, the foundations senior director of science and education. These are the foundations recommendations: l Women younger than 50 need 1,000 milligrams of calcium and 400 to 800 IUs of vitamin D daily. Women ages 50 and older need 1,200 milligrams of calcium and 800 to 1,000 IUs of vitamin D daily. l Men younger than 50 need 1,000 milligrams of calcium and 400 to 800 IUs of vitamin D daily. Men ages 50 to 70 need 1,000 milligrams and 800 to 1,000 IUs, while men ages 71 and older need 1,200 milligrams and 800 to 1,000 IUs. Sandquist cautions against believing in a one-size-fits-all solution. The 20-something woman with a family history of coronary disease may not need calcium supplementation as much as one whose family tree is riddled with osteoporosis. Find a qualified, licensed professional who can personalize a plan for your particular needs, Sandquist advises. Make sure to look at your total diet, total intake of naturally derived nutrients, and lifestyle and family history, and then determine if a supplement is needed. If someone gets 600 milligrams of calcium a day from her diet, she notes, she is not going to

need 1,200 milligrams of supplemental calcium. Quite simply, more is not better.

FOCUS ON THE BIG PICTURE

Researchers agree that bone health is more than a matter of calcium intake. The Academy recommends taking calcium together with vitamin D (in the form of either vitamin D3 or D2 ) to enhance assimilation. Some studies highlight the need to take calcium with the mineral magnesium, asserting that it keeps calcium dissolved in blood rather than being deposited in coronary arteries and kidneys, possibly leading to kidney stones. The adult Recommended Daily Allowance for magnesium is 270 to 400 milligrams. Looking at the big picture, Randall notes, Getting too much calcium from supplements may increase the chance of developing kidney stones and other health problems in some people. While researchers continue to study this important mineral, the Academy encourages consumers to eat well, focus on natural sources of calcium, get regular exercise and plenty of sleep, and seek a comprehensive dietary review by a licensed professional. Matthew Robb

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Childrens Health

The Hidden Face of Eating Disorders

P
14

icture a person with an eating disorder and you may envision a privileged, slender, teenage girl. But the face of eating disorders may be much different than we imagineeven younger and not always thin, female, or Caucasian. Were seeing a different population of kids with eating disorders, and its quite a sizable group, says David S. Rosen, MD, MPH, a researcher at the University of Michigan and lead author of a 2010 study reporting a dramatic increase in hospitalizations for eating disorders in kids under the age of 12. Other research suggests that 5% to 10% of all eating disorders occur in boys. We still see kids that are the stereotype teenage girls who come from more affluent, educated backgrounds, Rosen says. But now were
TODAYS DIET & NUTRITION

seeing boys, kids of color, and kids as young as 8, 9, and 10 who are showing up with very serious anorexia nervosa. As early as 1991, studies noted a shift in kids thinking. Researchers reported that 42% of first- to third-grade girls polled wanted to be thinner, and 81% of 10-year-old girls were afraid of being fat. Some children with eating disorders may not look underweight, Rosen explains, because they started eating disordered behaviors when they weighed more or their behavior hasnt directly resulted in weight loss. But his study points out that failure to grow and gain is a problem for developing children; they should gain weight on a consistent basis. Weighing 15% less than ones ideal body weight (relative to height) is generally the measurable criterion for anorexia nervosa. However, Rosens study

indicates that children who dont meet this marker can still be in trouble because they experience fear of eating, perhaps fear of gaining weight, and concerns about their bodyissues that loom large in a little persons mind. Some kids are concerned about choking, and others fear they are overweight, says Rosen. Some kids get very hung up on the fat content of food because their grandpa had a heart attack and somewhere they picked up the information that heart attacks are caused by eating too much fat and having bad cholesterol. There are a lot of different issues. According to Rosen, some kids may process messages about obesity in ways that adults hadnt anticipated. He encourages parents who suspect a problem to have their children screened by a pediatrician and possibly assessed by a psychologist, adding that sometimes a disorder can be hard for family members to identify in young children. Experts agree that elementary school-aged kids may not be able to verbalize many of their feelings, but indications of sadness and worry could be red flags regarding an eating disorder. Naturally, parents wonder if they are partly to blame. The top question I get from parents is, What did I do wrong? says Johanna S. Kandel, founder of The Alliance for Eating Disorders Awareness and author of Life Beyond Your Eating Disorder: Reclaim Yourself, Regain Your Health, Recover for Good. Eating disorders are like a perfect storm where so many factors come together. Letting go of everything you think you know about eating disorders is a good first step to gaining understanding, says Kandel, who believes strongly in research linking a genetic predisposition to anorexia and bulimia. I always say genes load the gun, and the environment and situation pull the trigger, so parents shouldnt blame themselves but instead realize they can have a tremendous positive influence by encouraging healthy eating at home. There is power in parents modeling healthy attitudes toward food, she explains, noting that it helps to refrain from using food as a reward and to avoid

classifying foods as good or bad. Its also helpful to encourage a relaxed attitude at mealtime instead of engaging in a power struggle with a child. There are many ways to treat eating disorders in children, and not all treatment methods are equally effective, says Sarah K. Ravin, PhD, a psychologist who specializes in treating children struggling with eating disorders. Research shows that family-based treatment, also known as the Maudsley Method, is the most effective type of treatment for children under 18 who suffer from anorexia or bulimia. Ravin says its also helpful for parents to arm themselves with accurate, up-to-date information. I recommend a nonprofit organization called FEAST [Families Empowered and Supporting Treatment for Eating Disorders]. It has an excellent website [www.feast-ed.org], which provides information and resources for parents. Michele Deppe

Edamame.
Healthy young soybean. Healthy young you.
For more information go to www.thesoyfoodscouncil.com

Heart Health

Plant Sterols

FOODS NATURALLY CONTAINING PHYTOSTEROLS

Almonds (1 ounce): 39 milligrams Brussels sprouts (12 cup): 34 milligrams l Canola oil (1 tablespoon): 92 milligrams l Corn oil (1 tablespoon): 102 milligrams l Peanuts (1 ounce): 62 milligrams
l l
SOURCE: USDA NATIONAL NUTRIENT DATABASE

unctional foodsthose providing health benefits beyond basic vitamins and mineralsare increasingly popular as consumers look for ways to improve their heart health, reduce their risk of developing cancer or diabetes, and enjoy continued good health while aging. Phytosterols, a component of plant cell membranes, have become one of the hottest trends in functional foods in the last decades. Half of respondents to a recent survey conducted by the International Food Information Council identified phytosterols as important in promoting heart

health, yet only 40% consume phytosterols on a regular basis. Phytosterols are chemically very similar to the cholesterol produced by the body and interfere with the intestinal absorption of cholesterol so that

A SAMPLING OF FOODS FORTIFIED WITH PHYTOSTEROLS

l BENECOL Regular and Light spreads

(1 table-

l Smart Balance HeartRightLight Buttery Spread

spoon) : 0.85 grams

l Minute Maid Premium Heart Wise orange juice

(1 tablespoon) : 1.7 grams

l Smart Balance HeartRight Milk

(8 ounces):

(8 ounces) : 1 gram
l Promise activ Light Spread (1 tablespoon) : 1 gram l Racconto Essentials Heart Health Pasta

0.4 grams 0.8 grams; Tortilla chips: 0.5 grams (Remember, although they contain healthy phytosterols, these are still snacks and so should be consumed in moderation.)
l Corazonas Oatmeal Squares:

(2 ounces) : 0.4 grams

16

TODAYS DIET & NUTRITION

Heart Health

Plant Sterols

FOODS NATURALLY CONTAINING PHYTOSTEROLS

Almonds (1 ounce): 39 milligrams Brussels sprouts (12 cup): 34 milligrams l Canola oil (1 tablespoon): 92 milligrams l Corn oil (1 tablespoon): 102 milligrams l Peanuts (1 ounce): 62 milligrams
l l
SOURCE: USDA NATIONAL NUTRIENT DATABASE

unctional foodsthose providing health benefits beyond basic vitamins and mineralsare increasingly popular as consumers look for ways to improve their heart health, reduce their risk of developing cancer or diabetes, and enjoy continued good health while aging. Phytosterols, a component of plant cell membranes, have become one of the hottest trends in functional foods in the last decades. Half of respondents to a recent survey conducted by the International Food Information Council identified phytosterols as important in promoting heart

health, yet only 40% consume phytosterols on a regular basis. Phytosterols are chemically very similar to the cholesterol produced by the body and interfere with the intestinal absorption of cholesterol so that

A SAMPLING OF FOODS FORTIFIED WITH PHYTOSTEROLS

l BENECOL Regular and Light spreads

(1 table-

l Smart Balance HeartRightLight Buttery Spread

spoon) : 0.85 grams

l Minute Maid Premium Heart Wise orange juice

(1 tablespoon) : 1.7 grams

l Smart Balance HeartRight Milk

(8 ounces):

(8 ounces) : 1 gram
l Promise activ Light Spread (1 tablespoon) : 1 gram l Racconto Essentials Heart Health Pasta

0.4 grams 0.8 grams; Tortilla chips: 0.05 grams; and Potato Chips: 0.4 grams (Remember, although they contain healthy phytosterols, these are still snacks and so should be consumed in moderation.)
l Corazonas Oatmeal Squares:

(2 ounces) : 0.4 grams

16

TODAYS DIET & NUTRITION

DDS PLUS 3

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Includes superstrain Lactobacillus acidophilus DDS-1 plus 3 strains of Bidobacteria; B. longum, B. bidum, B. lactis at a potency of 6 CFU/g

DDS Plus 3 a Superior Probiotic

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1. 2. 3. 4. 5. 6. 7. 8. 9. DDS PLUS 3 Other Probiotics

Manufactured at a GMP Certied Plant Each Batch tested for Potency by an independent laboratory Room Temperature Stable for Two Years Human Isolate, so Compatible to Human Body Acid & Bile Resistant, so Suitable for Intestinal Survival Non Dairy, Gluten-Free, Non GMO; Soy, Corn & Wheat Free Produces Enzymes and Vitamins Promotes Digestive Health Maintains Natural Immune System

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using.

Heart Health

it doesnt end up in the plaque that can line blood vessel walls. This plaque makes the blood vessels less flexible and more prone to blood clots, which in turn can lead to heart attack or stroke. Phytosterols are found naturally in small amounts in fruits, vegetables, nuts, seeds, cereal grains, legumes, and vegetable oils but generally in amounts too low to provide significant heart-health benefits. As early as the 1950s, scientists discovered

TAKE-AWAY MESSAGES
1. Eat an overall heart-healthy diet that

includes low-fat sources of protein, whole grains, legumes, fat-free dairy products, and a minimum of five servings of fruit and vegetables per day.
2. Limit daily cholesterol intake to no more

than 200 milligrams.

3. Replace saturated fats with monoun-

saturated fats; for example, instead of using butter, choose olive oil.
4. Dont eat foods containing trans fats. 5. Consume foods that naturally contain

phytosterols: fruits, vegetables, nuts, seeds, cereal grains, and legumes.

6. Use foods fortified with phytosterols in

place of their nonfortified counterparts. For example, drink fortified orange juice instead of the regular version or use fortified spreads in place of ordinary margarine, says Lauren Harris-Pincus, MS, RD, cofounder of Nutrition Babes.com.
7. Kara Behlke, RD, LD, a Hy-Vee dietitian

in Marion, Iowa, often recommends foods fortified with phytosterols to her clients and encourages them to use these foods consistently throughout the day, roughly two to three times, for the best benefit.

that adding phytosterols to the diet of chickens or rabbits lowered the animals cholesterol levels and reduced the amount of plaque buildup in their blood vessels. In 1999, several food manufacturers began marketing margarine with added phytosterols as a means of decreasing cholesterol intake and lowering cholesterol levels in the body. Phytosterols are now added to some brands of milk, yogurt, snack bars, and juices. According to Georgia Kostas, MPH, RD, LD, author of The Cooper Clinic Solution to the Diet Revolution, using foods fortified with phytosterols is simple, makes sense, and works to improve heart health. The FDA approved a health claim for phytosterols in 2000, noting that foods containing at least 0.4 grams per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. In 2001, the National Cholesterol Education Program encouraged people to consume 2 grams of phytosterols per day as part of an overall hearthealthy dietan amount shown by researchers to lower total cholesterol by 4% to 11% and LDL (bad) cholesterol by 7% to 15%. Replacing foods high in saturated fat and cholesterol with phytosterol-fortified foods provides a double benefit: The phytosterols decrease the absorption of cholesterol, and the foods have no saturated fat. Because foods fortified with phytosterols reduce cholesterol absorption and cause it to be excreted, theres concern that they may also reduce the absorption of carotenoids and nutrients with chemical construction similar to phytosterols, such as fat-soluble vitamins. Experts recommend counteracting this potential negative effect by consuming a minimum of five servings of fruits and vegetables per day, including one daily serving of a carotenoid-rich food (eg, sweet potatoes, spinach, carrots, kale, collard greens) to ensure optimal nutrient absorption. Lynn Grieger, RD, CDE, cPT

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TODAYS DIET & NUTRITION

Happy, Healthy and

Gluten Free!
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Powerhouse

or delay health problems, says Angela Ginn, RD, a national spokesperson for the Academy of Nutrition and Dietetics and an education coordinator at the University of Maryland Center for Diabetes and Endocrinology at Maryland General Hospital in Baltimore. Also, theyre rich in fiber to satisfy your appetite when controlling weight. Purple foods are loaded with antioxidants, but thats not their only great quality. Vitamin K for bone health, flavonoids and polyphenols that may prevent cancer, and acids that increase brain health are just a few bonuses youll get by munching on these fruits.

GRAPES
Grape skins, specifically those from red and purple grapes, contain a phytochemical called resveratrol, which studies suggest contains potent antioxidants and anti-inflammatory properties that prevent cancer. Other research indicates resveratrols ability to slow the growth of cancer cells and prevent the formation of tumors in the lymph nodes, stomach, liver, and breast. It can also promote the death of leukemic and colon cancer tumors. In addition, grape skins are full of antioxidants that can help prevent cardiovascular disease and keep cholesterol levels in check. Grapes are a good source of vitamin K and manganese, too, says Teerawong Kasiolarn, ND, a naturopathic doctor at Nova Medical Group in Virginia. Just 1 cup of grapes provides 33% of the Daily Value of manganese, which helps regulate blood sugar and improve bone and nervous tissue health. One cup also provides 17% of the Daily Value of vitamin K, which helps prevent heart disease and directs calcium from blood vessels to bone. Research from the National Health and Nutrition Examination Survey conducted between 2001 and 2006 linked grapes and grape juice consumption to a higher Healthy Eating Index, a measure of diet quality compared with the federal dietary guidelines. In addition, studies have shown that people who eat grapes tend to consume more fruits overall, take in more vitamin C

Antioxidants
The Power of Purple
Youve heard about the power of antioxidant-rich foods, but which are tops?

W
20

hen my dad was diagnosed with prostate cancer last summer, one of the first things his oncologist advised him to do was drink Concord grape juicea lot of it every day. Why? Because grapes, particularly those deep-purple Concord grapes, contain a powerful antioxidant and known cancer fighter. We all know that fruits and veggies are central to a healthy diet, but some varieties, especially purple foods, pack a more powerful punch than others. Most antioxidant-rich foods are lower in calories and nutrient rich and can prevent
TODAYS DIET & NUTRITION

Go with your gut

pun intended

Is your gut telling you something may be wrong with your diet?
When your immune system is activated by incompatible foods it can cause a wide range of symptoms: IBS, migraine headaches, weight issues, joint pain, skin and respiratory problems, ADD/ Hyperactivity, fatigue and many more.

Almost 70% of the immune system is in the gut.

There's one simple blood test, scientifically proven, that tells you which foods may be a problem for you.

According to a study conducted at Baylor University, 98% of people following The ALCAT Rotation Diet either lost weight or improved body mass.
Call today or visit us on the web at www.ALCAT.com to request information about getting tested in your area.

Cell Science Systems 1(800) US-ALCAT (872-5228) 1-954-426-2304 www. ALCAT.com

610-049 Rev D

Powerhouse

and potassium, and consume less fat, saturated fat, sodium, and added sugar. Research from the University of Glasgow in Scotland linked specific phytonutrients in Concord grapes to cardiovascular wellbeing and healthy aging, and researchers are also investigating the potential positive effect of grapes on colon health. And the list goes on. Kasiolarn explains that natural practitioners in Europe have been using grape seeds to treat blood flow conditions such as venous insufficiency and chronic venous insufficiency; vision problems associated with diabetes, such as diabetic retinopathy; and arteriosclerosis, high blood pressure, and wound healing.

the negative effects of sodium on blood pressure and helps regulate fluid and mineral balance in and out of cells. A quarter cup of prunes provides 316.6 milligrams of potassium, says Ginn, who adds that prunes can help normalize blood sugar and also protect against macular degeneration. Research also shows that prunes can significantly reduce high levels of enzymes that correlate with liver diseases, and they act as a mild laxative. But heres an inside tip: Heated prune juice speeds the laxative effect.

PRUNES
In addition to being a great source of dietary fiber, vitamin A, and antioxidants, researchers say prunes can significantly improve cardiovascular health by reducing bad cholesterol and systolic blood pressure. Prunes are also loaded with potassium, which halts

BLUEBERRIES
OK, you got us. While blueberries dont have the deep purple color of plums or grapes, you dont want to pass them up. A recent study conducted at City of Hope, a comprehensive cancer center near Los Angeles, shows that eating blueberries not only provides the body with helpful antioxidants but also may help fight a form of breast cancer known as triple-negative breast cancer. Preliminary studies found that blueberry extract exhibited antitumor activity in vitro against this type of breast cancer cells in vitro. Further research led to the discovery that bioactive substances in blueberries can slow the progression and spread of these cells. Blueberries not only help fight cancer, but studies show that adding a few berries to your daily diet can help maintain healthy skin, improve brain health and aging, and decrease diabetes risk in adults. According to Ginn, certain antioxidants found in blueberries can postpone the onset of cognitive problems such as memory loss. One cup of raw blueberries provides 3.6 grams of dietary fiber, 24% of your Daily Value of vitamin C, 36% of your Daily Value of vitamin K, and 25% of your Daily Value of manganese, adds Kasiolarn. Deborah R. Huso

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Like the recipes in this issue?

Visit us online and check out the delicious and healthy ideas from all our past issues.

Its your online cookbook and recipe box!

www.TDN-digital.com/digitaleditions

Weight-Loss Strategies

Are Toxins Making You Gain Weight?

ay in and day out, headlines bring word of an epidemic of obesity sweeping the globe. As waistlines swell and buttons pop, experts report disturbing increases in heart disease, hypertension, certain cancers, and even depression. Looking into the future just 10 years, experts predict more than one-half of all Americans will be battling diabetes or prediabetes. Our species, it seems, is becoming supersized. Whats to blame? Mounting evidence partly points to manmade toxins. Some people, it appears, gain weight not because they are sofa spuds but because of exposure to our brave new world. This isnt another crackpot theory. A mountain of peer-reviewed evidence points to two familiar chemical villainsbisphenol A (BPA) and phthalates. Studies show these complex organic chemicals (also known as plasticizers) disrupt hormones that control weight, triggering increased production of fat cells in some people. BPA, the better known of the two, is a synthetic estrogen used in the manufacture of certain plastics and epoxy resins. Its typically found in the lining of canned foods, food packaging, bottle caps and bottles, plastic water pipes, resinous dental fillings, shower curtains, vinyl wallpaper, cash register receipts, and flame retardants. The good news? Most manufacturers have voluntarily eliminated BPA from baby bottles. The bad news? Formula cans are still lined with it. Phthalates have hit the radar of only the most informed U.S. consumers. These oil-based compounds are typically used to make household items harder or more flexible. Researchers trace approximately 90% of adult exposure to food (mostly meats), but other sources include certain household cleaning products, cosmetics, vinyl flooring, shower curtains, and childrens toys. In late 2007, researchers discovered phthalates in pizza boxes and fast-food wrappers. 24
TODAYS DIET & NUTRITION

How much environmental toxins account for human obesity still isnt clear. Wayne State University researcher Douglas Ruden, PhD, calls the toxin-obesity link a well-substantiated

REDUCING EXPOSURE
Concerned consumers can reduce their exposure to BPA and phthalates in the following ways: Buy water and baby bottles labeled as BPA free or use nonplastic equivalents.
l

Avoid canned beverages and foods; fresh is likely safer.

l

Choose plastics with the recycling codes 1, 2, or 5. Avoid 3 or 7.

l

Be aware that phthalates are sometimes identified by chemical shorthand: DBP, DEP, DEHP, DMP, or BZBP.
l

Dont cook with plastics and dont place hot foods in plastic containers.
l

On hot days, let your car air out before you get inside.
l

WHATS NEW ON THE DIETERS BOOKSHELF

theory in the scientific community. The Canadian government and some in Europe, he notes, prohibit BPA in foods. But its business as usual in the United Stateswith the chemical industry in the drivers seat. The public health challenge is complicated because plasticizers are so ubiquitous and persistent. Many have very long biological half-lives, so they stay in our bodies for a long timeeven for decades, says Arya Sharma, MD, PhD, chair of cardiovascular obesity research and management at the University of Alberta in Edmonton. How ubiquitous? Odds are, the plastic interior of your automobile (dashboard, side panels, seats, and ceiling) is loaded with BPA and phthalates. On hot days, these plasticizers are released into the passenger cabinfor you to breathe as you drive. Your coffee is also likely laced with BPA, thanks to the plastic parts in most electric coffee makers. Ditto for most mobile phones. Almost everybody tests positive for these plasticizers in their blood, Ruden notes. A premature baby in a plastic incubator with plastic tubes is being pumped full of plasticizers. Theres no question these compounds exist, accumulate in fat tissue, and promote obesity and other metabolic changes in the body, Sharma says. Ruden advocates consumer awareness coupled with swift federal intervention, but he isnt particularly optimistic. If BPA is eventually banned, he says, the chemical industry is likely to switch to another chemical that hasnt been tested yet and that 10 years from now is found to be bad too. Finding acceptable substitutes begins by doing your homework and, in some cases, playing detective. When in doubt, contact the manufacturer and ask whether these potentially dangerous chemical compounds are in their products. While youre at it, consider calling your representative on Capitol Hill and letting them know this issue is important to you and yours. MR

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all-natural gluten free low calorie ...and 2 full servings of vegetables!

www.GardenLites.com

Good Moves

Gyrotonics

yrotonic sounds like the name of an amusement park ride, but the term refers to an exercise methodology, the Gyrotonic Expansion System (or simply Gyrotonics), developed in the 1970s by Juliu Horvath, a Hungarian-born competitive athlete and professional ballet dancer. Popular with athletes and dancers, Gyrotonics has been expanding into the mainstream as a result of the ongoing emphasis on mind-body fitness. This unique type of exercise has been featured in numerous popular media outlets, from Newsweek to Entertainment Weekly, and celebrities such as Madonna, Naomi Campbell, Tiger Woods, Keri Russell, and Shaquille ONeal have all touted the benefits. So what is this workout, and can the average person do it? Horvath developed Gyrotonics to rehabilitate injuries, strengthen core muscles, and improve range of motion and overall functional strength. It employs specially designed exercise equipment that allows the body to move 360 degrees in multiple dimensions. This type of movement is more expansive than most other exercise activities, which tend to be very linear in terms of motion. According to Horvath, Gyrotonic exercises 26
TODAYS DIET & NUTRITION

7 BENEFITS OF GYROTONICS
Cross-training for improved performance in athletics and dance Increased body awareness Improved strength, balance, and flexibility Improved functional strength, such as the ability to better perform daily activities, for older or injured individuals Increased core strength and range of motion No impact or jarring movements Prevention of exercise- or sports-related injury

GOOD MOVES:
EDITORS PICKS
strengthen and stretch muscles, tendons, and connective tissue; articulate and mobilize joints; and increase the functional capacity of the spine. The exercises focus on large circular and spiraling movements and are coordinated with breathing patterns to enhance cardiovascular conditioning and improve endurance and coordination. Gyrotonics equipment, called the Pulley Tower, adjusts to accommodate people of different heights, body types, and fitness levels. The handles and pulleys are designed with consistent resistance throughout the entire range of exercise motion. There are more than 100 exercises that can be done on the equipment, and Gyrotonic exercise can be performed by people of all ages, whether professional athletes and dancers or out-of-shape beginners. Gyrotonics is also being used by physical therapists and other medical professionals for injury rehabilitation and postoperative recovery. Research has shown that it can help individuals with scoliosis, carpal tunnel syndrome, and back pain and those recovering from joint replacement surgery. For sedentary office workers, Gyrotonics can help ease repetitive stress injuries and postural misalignment. Thinking about adding Gyrotonics to your exercise routine? There are more than 650 Gyrotonics studios across the United States offering classes as well as new instructor training. Gyrotonics complements other exercise activities and may be available

( click arrows for more )

in studios that offer yoga, Pilates, dance, and martial arts. The downsides: The sessions are expensive, starting at about $50 per hour-long class, and you may not be able to find a studio if you dont live in a large urban area. If youre interested in practicing Gyrotonics at home, the equipment costs several thousand dollars and requires enough space to accommodate the pulley tower with bench. For more information, visit www.gyrotonic.com. Jennifer Van Pelt, MA, CWE, CWC

RESOURCES
Yoga Anatomy by Leslie Kaminoff and Amy Matthews; Delaviers Stretching Anatomy and Core Training Anatomy by Frdric Delavier and Michael Gundill www.humankinetics.com

A little extra motivation when you work out cant hurtand just might help. Get it where youll see it often, with a mantra on your workout towel. There are lots of mantra choices, from No excuses to C is for crunches, not cookies. Some are also available on t-shirts and tanks. www.wordstosweatby.com

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Quinoa and Mushroom-Stuffed Roasted Red Peppers

28

TODAYS DIET & NUTRITION

ookbook author Candice Kumai defines her style of eating as semivegetarian meaning she doesnt eat meat but enjoys eggs, dairy, and honey. Whether youre a semivegetarian or simply want to work some meatless dishes into your repertoire, youll enjoy her healthy and delicious recipes, and youll never miss the meat.

In a large bowl, mix the quinoa, spinach, garlic, and lemon zest. Taste and liberally season with salt and pepper. Add the panko and eggs; mix well to combine. Form the quinoa mixture into 2-inch patties, about 12 -inch thick. Heat a layer of olive oil in a large nonstick skillet. Drop patties into the oil and cook until golden brown, 2 to 3 minutes on each side. Place on paper towels to drain before serving.
TD&N Nutrient Analysis: Calories: 411; Total Fat: 9 g; Saturated Fat: 2 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 2 g; Cholesterol: 211 mg; Sodium: 142 mg; Carbohydrates: 66 g; Fiber: 6 g; Protein: 18 g

Spinach and Lemon Quinoa Cakes

Serves 4 to 6 as a small meal or appetizer
4 cups cooked quinoa 2 cups spinach, washed, patted dry, and roughly chopped 2 cloves garlic, minced 1 tablespoon lemon zest Sea salt and pepper, to taste 2 cups panko breadcrumbs 4 eggs, beaten Vegetable oil for frying

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Mushroom Ragu Flatbreads With Goat Cheese and Fresh Herbs

Serves 4 as a meal or 8 as an appetizer
3 tablespoons extra-virgin olive oil 1 large onion, chopped 2 garlic cloves, minced 4 cups mushrooms (such as cremini, button, or oyster), chopped Sea salt, to taste 1 cup dry red wine (such as Merlot) 1 cup vegetable stock 1 tablespoon fresh oregano, chopped, plus more for topping 1 tablespoon fresh basil, chopped, plus more for topping
1

4 cup Parmesan cheese

1 pound fresh pizza dough 4 ounces fresh goat cheese (chevre), sliced into medallions
Sexy Roasted Spaghetti Squash

Preheat oven to 425F. In a large skillet, heat the oil over medium-low heat. Add the onions and garlic and cook until translucent, about 8 minutes. Increase the heat, add

STAPLES FOR VEGETARIAN COO

the mushrooms, and season with salt. Cook, stirring occasionally, until mushrooms are tender and all the liquid has evaporated. Remove pan from heat and add wine. Return pan to the stove and allow wine to evaporate, about 3 minutes. Add vegetable stock and simmer for 30 minutes until the sauce has reduced by half. Take the pan off the heat and add fresh herbs and Parmesan; mix thoroughly. Roll out the pizza dough and place on a large sheet tray. Bake at 425F for about 10 to 15 minutes until golden brown. Transfer flatbread to a large platter and spread with Mushroom Ragu. Top with goat cheese medallions and a sprinkle of herbs.
TD&N Nutrient Analysis (based on 8 servings): Calories: 270; Total Fat: 13 g; Saturated Fat: 4 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 5 g; Cholesterol: 13 mg; Sodium: 387 mg; Carbohydrates: 29 g; Fiber: 1 g; Protein: 9 g

Roasted Red Pepper Chickpea Burgers With Lemon-Herb Sauce

CANDICE KUMAI is a healthy lifestyle chef, author, and television host. She is the author of Pretty Delicious, the newest judge on Iron Chef America, co-host of the Lifetime TV series Cook Yourself Thin, chef contributor on the Cooking Channels Unique Eats, and a Top Chef alumna.

OKING

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To learn more about the Meat Free Monday Campaign, visit www.meatfreemondays.com. And for more about the American effort, visit www.meatlessmonday.com.

Spring Ragout of Artichoke Hearts, Lima Beans, Peas, and Turnips

By Carol M. Bareuther, RD
RECIPE PHOTOGRAPHS BY TARA FISHER FROM THE MEAT FREE MONDAY COOKBOOK

WHAT CAN HELP REDUCE WORLD HUNGER and

pollution, protect animal rights, improve health, and even save the planet? Sounds like a job for Superman, while in reality its as easy as every man and women forgoing meat one day per week. Sir Paul McCartney and his daughters Stella and Mary started the Meat Free Monday campaign in the United Kingdom in June 2009 after reading a report that linked the meat industry to the global climate change crisis. The three McCartneys, who have long been vegetarian or, in Stellas case, vegan, teamed with chef and author Annie Rigg, and the campaign to create The Meat Free Monday Cookbook: A Full Menu for Every Monday of the Year. The meat-and-two-vegetables way of eating is now an outdated notion, says Rigg, who has enjoyed cooking since childhood and trained at Londons prestigious Leiths School of Food and Wine. Most people are now aware that they

need to eat more fresh produce and to reduce their consumption of meat. Starting by going veggie for one day a week has to be the easiest way to do this. Rigg, in addition to working as a food stylist and cookbook author, has cooked on tour for rock n roll royalty such as The Rolling Stones, Pink Floyd, and McCartney. I worked with Sir Paul for a year on one of his world tours, traveling to Latin America, Europe, North America, and Australia, Rigg says. Four other cooks and I provided three meals a day to a crew of around 100 and all the band members, including the McCartney family. This involved feeding a majority of meat eaters and providing them with delicious vegetarian food that made the most of local produce while usually working from makeshift kitchens on site at stadiums and arenas.

MARCH 2012

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The aim in creating The Meat Free Monday Cookbook, says Rigg, was to develop recipes that would appeal to those who wouldnt ordinarily eat a vegetarian dish. We wanted to show that its possible to eat a meatless meal and not feel as if youre missing out on anything. To accomplish this, Rigg kept the recipes as simple as possible and used a wide variety of seasonal produce. For example, asparagus, zucchini, and fresh peas are the main ingredients in a Spring Vegetable Tart. Theres a fresh Nectarine Smoothie for summer, and root vegetables such as parsnips and carrots in a wintertime Tangy Roots side dish. She also chose to use interesting ingredients such as spelt, quinoa, and unusual pastas. Fregola sarda, tiny beaded pasta

Super Vegetable Salad

from Sardinia, for example, is tossed with key fixings such as tomato, basil, garlic, and Parmesan cheese to make a simple box lunch entre. Finally, Rigg made sure to create dishes that were full of flavor by using spices and fresh herbs to illustrate, as she says, that going meat free doesnt have to mean dull, brown food. A Basil and Mushroom Tart, Black-Eyed Bean Casserole With Cilantro, and Gingerbread Cake flavored with ground ginger, nutmeg, and cinnamon are delicious examples. Numerous recipes in the book were developed with the McCartney family, Rigg says. They gave me lists of food they like and combinations they enjoy and I developed recipes around that. A sampling of these recipes include Spinach, Ricotta, and Parmesan Gnocchi topped with tomato sauce; Sicilian Cauliflower Pasta flavored with raisins, pine nuts, and a pinch of saffron; and a hearty Spelt Risotto With Butternut Squash, Spinach, Chestnuts, and Goat Cheese. Also included are a few of the McCartneys favorite recipes. Theres Sir Pauls straight-forward Refried Bean Tacos and Stellas Summer Coleslaw spiked with hazelnuts, poppy seeds, and a baby mustard sprouts topping. Famous vegetarian friends also donated a recipe or two to the book. Actor Kevin Spacey shared his Lentil Stew With PanFried Halloumi Cheese and Pomegranate

GOING MEAT FREE

To the committed carnivore, Chef Annie Rigg says, I would possibly avoid meat substitutes like tofu and focus instead on using dried peas, beans, and lentils as well as nuts and cheese to provide the missing ingredients.

PHOTO OF ANNIE RIGG BY KERRY DEAN

Stella, Sir Paul, and Mary McCartney

Molasses. Singer Pinks Strawberries With Mascarpone and Cream is included as is 1960s model Twiggys Mozzarella Pasta. Celebrity chef Mario Batali shares his Linguine With Almonds and Caciocavallo Cheese. To make going meat free on Mondays easy, The Meat Free Monday Cookbook provides main and side dish recipes for breakfast, lunch, and dinner and even dessert to serve two, four, or more people. Snacks are included, toofor example, Marinated Olives, Spiced Pea Dip, and Cassava. All these ideas between two covers means each Monday you wont have to think too hard to come up with a tasty meat-free recipe or be tempted to put the same old roast or chicken in the oven. CAROL M. BAREUTHER, RD, is a U.S. Virgin Islands-based freelance writer who has written for a variety of regional and national publications, including Cooking Light, Vegetarian Times, Veggie Life, Caribbean Travel and Life, and Shape.
PHOTO BY MARY MCCARTNEY

Creamy Broccoli Soup

Recipe by Laura and Woody Harrelson Serves 8 Itd be hard not to love any recipe devised by Woody Harrelson, star of Cheers and numerous Hollywood movies. This soup comes highly recommended. Its creamy but it doesnt have any cream in it and its incredibly easy to make.
112 pounds red potatoes, diced into cubes 2 pounds broccoli, chopped into small florets 2-3 leeks, trimmed and roughly chopped 1 garlic clove 8 cups water 4 tablespoons olive oil 3 vegetable stock cubes 2 teaspoons Himalayan salt (or table salt if you cant find this) freshly ground black pepper, to taste

Prepare the vegetables and steam the potatoes and broccoli until tender (approximately 15-20 minutes). Cook the leeks in a small amount of water until tender. Place half the vegetable mixture, 4 cups of the water, and the rest of the ingredients (except the olive oil) in a high-powered blender. Build power up to the highest level. At that point, slowly pour 2 tablespoons of the olive oil into the mixture. Blend until smooth. Pour the mixture into a large pot and start warming it over low heat. Blend the remaining vegetable mixture and water and repeat the slow addition of the oil while blending at the highest speed. Add to the pot, and stir every few minutes while warming the soup to the desired temperature. Serve hot.
TD&N Nutrient Analysis: Calories: 174; Total Fat: 7 g; Saturated Fat: 1 g; Polyunsaturated Fat: 1 g; Monounsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 895 mg; Carbohydrates: 25 g; Fiber: 5 g; Protein: 5 g

Recipe used with permission from The Meat Free Monday Cookbook: A Full Menu for Every Monday of the Year by the Meat Free Monday Campaign, www.kylebooks.com
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Books for Cooks

Even if you cant make it to Doron Petersans celebrated Washington, DC, bakery, Sticky Fingers Sweets & Eats, you can still enjoy her fabulous vegan desserts and breakfast specialties, but youll have to make them yourself. Itll be easy with her new book, Sticky Fingers Sweets! 100 Super-Secret Vegan Recipes. But theres no secret about it: Petersans a wizard with a whisk. If enough people try her recipes, veganism could soon be mainstream. www.us.penguingroup.com You want your guests to enjoy the wine as much as the food, but who has the time for the research or the budget for the best? Let sommelier and award-winning wine writer Natalie MacLean be your teacher. Like the best educator, she doesnt just fill in all the blanks for you but helps you discover the answers so that youll be able to stand on your own. She makes you feel as if shes entertaining rather than teaching. In Unquenchable: A Tipsy Quest for the Worlds Best Bargain Wines, MacLean takes you along on the journey, where youll explore the various wine regions and meet the winemakers. Her insider tips will raise your wine IQ, and her pairing suggestions will make you a savvy entertainer. At the end of each chapter, she provides a link to the recipes she enjoyed during her journey anda bonusresources that will further your wine knowledge and reading suggestions that will broaden your appreciation for the culture of a regionfor example, after discussing the wines of Argentina, the collected fiction of Jorge Luis Borges. www.penguin.com www.nataliemaclean.com 36
TODAYS DIET & NUTRITION

More passionate about tea than wine? Take a similar journey with professional tea tasters Kevin Gascoyne, Francois Marchand, Jasmin Desharnais, Hugo Americi, and editor Jonathan Racine to discover how varieties are cultivated, harvested, and sold and understand how each tea owes its distinct characteristics to its terroirthe soil and climate in which it grew. Tea: History, Terroirs, Varieties, a comprehensive guide to nonherbal tea, takes you to China, Japan, India, Taiwan, Nepal, Sri Lanka, Vietnam, and East Africa where youll meet master producers; explore tradition; glimpse the role of tea in each culture; learn the art of making, serving, and tasting tea; and get the recipe secrets from gourmet chefs who cook with tea. www.fireflybooks.com Too often the appetizer is the wallflower of the meal. Overlooked and underappreciated, it doesnt stand out and seldom even tries to wow. It fills, but fails in its mission to whet the appetite. Were too busy lavishing attention on the main course to be imaginative or even thoughtful about the course that should set the stage and the level of anticipation for whats to come. Let Judith Finlayson and Jordan Wagman do the thinking, and you can execute their ideas and enjoy the kudos. Youll never run out of ideas with 750 Best Appetizers: From Dips & Salsas to Spreads & Shooters. www.robertrose.ca

Fans of the low-carb lifestyle may find mealtimes easier thanks to The New Atkins for a New You Cookbook: 200 Simple and Delicious Low-Carb Recipes in 30 Minutes or Less by Colette Heimowitz, MSc. Its packed with recipesall reflecting the modern Atkins program that involve no more than 10 easy-to-find ingredients. You can whip up a Mozzarella, Kalamata, and Tomato Panini in 20 minutes; prep Chicken Paprikash in 20 minutes and relax while it cooks; and throw together Mini-MuffinTin Chocolate Brownies in 10 minutes and look forward to them coming out of the oven 10 minutes later. www.simonandschuster.com Gluten-free baking doesnt have to be difficult. Youll not only find plenty of good recipes in Gluten-Free Baking for Dummies, but youll also find tips and tricks for converting recipes so theyll be safe for people on gluten-free diets and get useful strategies for adding flavor and structure without wheat. www.dummies.com

Chili Chicken With Southwestern Barley Salad

PHOTO BY TARAN Z, FROM FAST AND FLAVORFUL

Whether you need to tailor your diet to manage diabetes or simply want to expand your options for fresh, healthy food, Le Cordon Bleu graduate and popular columnist Linda Gassenheimer has the solution in Fast and Flavorful: Great Diabetes Meals From Market to Table. Her dishes taste complicated but couldnt be easier. The trick to getting good food on the table fast, she says, is a matter of knowing how to shop, and along with her tasty recipes, she provides tips and shopping lists that make your job easier. The book has more than 120 recipes like this healthy, hearty chili that will please everyone in the family. www.shopdiabetes.org www.dinnerinminutes.com

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Q&A

Michelle Morgan

ou may recognize Michelle Morgan as Lou Fleming on the TV show Heartland, now broadcast on GMC, where she works on a horse ranch in the Rocky Mountains of Alberta, Canada. Trim, slim, and beautiful, the Calgary natives favorite thing about working on the show is not, surprisingly, getting to hang out

with horses. What she really loves is the closeness of the cast and crew. Its like a second family to me, says Morgan. Nor is horseback riding one of Morgans fave fitness activities. She grew up snowboarding, surfing, biking, and practicing yoga, though these days, she and her fianc, Derek Tisdelle, have a new hobby: keeping up with their 10-month-old daughter, Mara, who often tags along on walks with Morgan after a day on the set of Heartland. Morgan is also involved with Be Heard!, a workshop she developed for Calgary womens shelters to help residents build confidence. I started doing drama workshops because Ive found that its a really fun way to get women to speak their minds, says Morgan, who is planning to start new programs again soon. TD&N: What is your favorite way to stay fit? Morgan: Before Mara, my favorite ways to stay fit were to ride my bike everywhere and to snowboard, and Ive always been someone who likes to hit the gym every once in a while. But its changed since I had a baby. Right now Im doing the P90X DVDs. I also go to a boxers workout class, and, with Mara, its nice to go on walks every now and again. TD&N: What five food items are always in your kitchen? Morgan: Soymilk, spinach, oatmeal, apples, and imitation crab. I love oatmeal for breakfast. I eat an apple every single morning, and the imitation crab is a really quick, easy way to make a wrap, or I can put it on a salad. TD&N: Whats the top guilty food pleasure you couldnt live without? Morgan: Well, first of all, I dont feel guilty about

PHOTO BY GRAHAM WARDLE

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TODAYS DIET & NUTRITION

eating. I try to eat well and allow myself to eat richer foods without feeling guilty. I cant go to a birthday party without eating a piece of cake! If you are just always eating the same boring food, whats the point in that? Lifes meant to be enjoyed. TD&N: Who has been the biggest health/fitness/ food inspiration in your life? Morgan: My naturopathic doctor, Giselle Lily Lefebvre, ND. She taught me a lot about how to shop for groceries and incorporate fresh vegetables and other healthy foods into my life. She took me grocery shopping and showed me different things I could try and how to eat them. TD&N: How do you fight stress or relax at the end of a crazy day? Morgan: I play with my daughter. I like to just come home and hang out with her and take her for walk. HungryHALF_Layout 1 2/29/12 a glass of wine. And maybe have 9:20 AM Page 1

TD&N: Whats your favorite recipe? Morgan: I really love quinoa with tofu steaks and stir-fried kale and broccoli. And I top that with a nice kind of a garlicky salad dressing called Simply Natural Organic Goddess Dressing. The other sauce I use for cooking is a great gluten-free marinade and seasoning sauce called Braggs. I marinade the tofu in Braggs and then I grill the tofu steak. TD&N: What book is on your nightstand right now? Morgan: Steven Kings On Writing. As an actor Im surrounded by creative people and scripts. Its something I want to get into and develop my own projects. Im actually not a huge Steven King fan, but I plan on reading one of his novels after reading this. DRH

Visit TDN-Digital.com for our Recipe of the Day and bookmark our recipe page!

Entertaining

Lean and Green

A St. Patricks Day Menu

he cocktail and appetizer are green, and the entre is lean. The hearty stew is Irish in spirit but given a lighter twist with chicken substituting for the more traditional beef or lamb. Jessica Girdwain
Salt and Vinegar Kale Chips and Spiced Chickpeas

Slow Cooker Chicken Stew With Mushrooms

Sparkling Green Tea Vodka

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TODAYS DIET & NUTRITION

Crossword Puzzle By Myles Mellor

Across
1. 5. 9. Low-calorie pomegranate drink Cooking oil Soup container

Down
1. 2. 3. 4. 5. 6. 7. 8. Oily organic compounds Rainbow _____ with maple-leaf-lentil pure, recipe Chief Fulfilled Take place Vegas opener Well liked The yellow part of the egg (2 words)

10. Bacterial strains that are good for you 11. Weight measure, for short 13. Intersperse 14. Pick one 17. Proportion 19. Whole _____ bread 21. Healthy drink (2 words) 24. Hawaiian wreath 25. Color of a blood orange (2 words) 27. So-called royal herb 31. Slice the meat 32. Good exercise routine to burn calories (2 words) 36. Drumstick 38. Balm ingredient 39. Vital force 40. High-calorie seasonal serving

12. _____ the break of dawn 15. Seize, suddenly 16. Produce 18. Dont pay an _____ and a leg 19. Start! 20. Scots refusal 21. Fish that provides omega-3s 22. Recipe writing tool 23. Lack of sleep may cause levels of this hormone to surge 25. Sidestep 26. TV chef 28. Temperature controller, for short 29. Suffix with social 30. Sour fruit 33. I did it my _____ Frank Sinatra 34. R & B singer Green 35. Small cask or barrel 37. Joke
MARCH 2012

41

What I Cant Live Without

Rachel Koppelman
A chef-in-training loves food and competition.

Click images for recipes by Rachel Koppelman

42
TODAYS DIET & NUTRITION

My busy college schedule sometimes doesnt allow time for a sit-down meal. Smoothies are low-fat, nutritious meals you can take with you. Silken yogurt is a great replacement for traditional yogurt, adds a lot of protein, and keeps you full. Im not a fan of spinach, so the Strawberry, Banana, and Spinach Smoothie is a great way to get those needed nutrients without really knowing Im getting spinach.

MARCH 2012

43

Special Promotional Section

Product Showcase
Whether its a food product, dietary supplement, cooking tool, fitness gear, or even a special event or class designed for health-conscious people, anything related to overall health and well-being can be found in our product showcase.
Clemmys Ice Cream
Clemmys Ice Cream is all natural, 100% sugar free, and gluten and lactose free. Many ice creams are no sugar added, but Clemmys is the ONLY 100% sugar-free ice cream. Comes in 8 delicious flavors, Os, and 4 new ice cream bars.

To learn more about each company and its offerings, click the URLs in each showcase entry.

www.clemmysicecream.com

The Best of Heart Health in two books by Janet Bond Brill, PhD, RD, CSSD
Cholesterol Down and Prevent a Second Heart Attack Prevent, Treat, and Reverse Heart Disease

Get Fit For Life Chocolite Candy

Only 30 calories and 1 g of net carbs lets you enjoy twice as much as other brands. Sugar free never tasted so sweet! 15% off with code diet15. Fitness Retreats on the Mexican Riviera Exclusive Beachfront Property. Women Only Limited to 30 People. Enroll Now for Our May 20 Program One to Two Week Stay.

www.drjanet.com

www.healthsmartfoods.com info@healthsmartfoods.com

855-944-5433 www.befitforlife.net

If you LIKE what you see in

Follow us on

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to discuss articles, share ideas, and interact with other health-conscious consumers like you!
MARCH 2012

45

Special Promotional Section

Product Showcase
Whether its a food product, dietary supplement, cooking tool, fitness gear, or even a special event or class designed for health-conscious people, anything related to overall health and well-being can be found in our product showcase.
Clemmys Ice Cream
Clemmys Ice Cream is all natural, 100% sugar free, and gluten and lactose free. Many ice creams are no sugar added, but Clemmys is the ONLY 100% sugar-free ice cream. Comes in 8 delicious flavors, Os, and 4 new ice cream bars.

To learn more about each company and its offerings, click the URLs in each showcase entry.

www.clemmysicecream.com

The Best of Heart Health in two books by Janet Bond Brill, PhD, RD, CSSD
Cholesterol Down and Prevent a Second Heart Attack Prevent, Treat, and Reverse Heart Disease

Get Fit For Life Chocolite Candy

Only 30 calories and 1 g of net carbs lets you enjoy twice as much as other brands. Sugar free never tasted so sweet! 15% off with code diet15. Fitness Retreats on the Mexican Riviera Exclusive Beachfront Property. Women Only Limited to 30 People. Enroll Now for Our May 20 Program One to Two Week Stay.

www.drjanet.com

www.healthsmartfoods.com info@healthsmartfoods.com

855-944-5433 www.getfitforlife.net

If you LIKE what you see in

Follow us on

and Twitter

to discuss articles, share ideas, and interact with other health-conscious consumers like you!
MARCH 2012

45

Uncommon Taste

Do You Know Beans?

eans have attained a new status, from humble side dish to nutrition superstar. Everyone knows theyre healthful, but too few cooks know how versatile they are. James Beard Award-winning cookbook author Crescent Dragonwagon fills in the blanks in Bean by Bean: A Cookbook, the bean book to end all bean books. Youll learn all about bean cuisine and get recipes for bean dishes from around the world, each coded according to attribute: meatist,

gluten free, vegetarian, or vegan. Its packed with stews, chilis, dips, side dishes, and more. I thought I knew how to cook beans and that I had a fair repertoire of bean dishes. Its clear now, though, that before I became acquainted with Dragonwagons book, I really didnt know beans.

Sugar Snap Pea, Orange, and Spinach Salad With Citrus-Mint Vinaigrette

44

TODAYS DIET & NUTRITION

Special Promotional Section

Product Showcase
Whether its a food product, dietary supplement, cooking tool, fitness gear, or even a special event or class designed for health-conscious people, anything related to overall health and well-being fits right into our Product Showcase.
Clemmys Ice Cream
Clemmys Ice Cream is all natural, 100% sugar free, and gluten and lactose free. Many ice creams are no sugar added, but Clemmys is the ONLY 100% sugar-free ice cream. Comes in 8 delicious flavors, Os, and 4 new ice cream bars.

To learn more about each company and its offerings, click the URLs in each showcase entry.

www.clemmysicecream.com

The Best of Heart Health in two books by Janet Bond Brill, PhD, RD, CSSD
Cholesterol Down and Prevent a Second Heart Attack Prevent, Treat, and Reverse Heart Disease

Get Fit For Life Chocolite Candy

Only 30 calories and 1 g of net carbs lets you enjoy twice as much as other brands. Sugar free never tasted so sweet! 15% off with code diet15. Fitness Retreats on the Mexican Riviera Exclusive Beachfront Property. Women Only Limited to 30 People. Enroll Now for Our May 20 Program One to Two Week Stay.

www.drjanet.com

www.healthsmartfoods.com info@healthsmartfoods.com

855-944-5433 www.getfitforlife.net

If you LIKE what you see in

Follow us on

and Twitter

to discuss articles, share ideas, and interact with other health-conscious consumers like you!
MARCH 2012

45

Special Promotional Section

Product Showcase
Whether its a food product, dietary supplement, cooking tool, fitness gear, or even a special event or class designed for health-conscious people, anything related to overall health and well-being fits right into our Product Showcase.
Clemmys Ice Cream
Clemmys Ice Cream is all natural, 100% sugar free, and gluten and lactose free. Many ice creams are no sugar added, but Clemmys is the ONLY 100% sugar-free ice cream. Comes in 8 delicious flavors, Os, and 4 new ice cream bars.

To learn more about each company and its offerings, click the URLs in each showcase entry.

www.clemmysicecream.com

Get Fit For Life

The Best of Heart Health in two books by Janet Bond Brill, PhD, RD, CSSD
Cholesterol Down and Prevent a Second Heart Attack Prevent, Treat, and Reverse Heart Disease

Chocolite Candy
Only 30 calories and 1 g of net carbs lets you enjoy twice as much as other brands. Sugar free never tasted so sweet! 15% off with code diet15.

Fitness Retreats on the Mexican Riviera Exclusive Beachfront Property. Women Only Limited to 30 People. Enroll Now for Our May 20 Program One to Two Week Stay.

855-944-5433
www.getfitforlife.net

www.drjanet.com

www.healthsmartfoods.com info@healthsmartfoods.com

If you LIKE what you see in

Follow us on

and Twitter

to discuss articles, share ideas, and interact with other health-conscious consumers like you!
MARCH 2012

45

Coming Next Issue

Spring Forward With Your Diet and Health Plan This April
Our April issue features healthy recipes and fitness advice that will help you stay on track with your healthy eating and fitness regimen while providing some tasty options for the upcoming holiday feasts.

Cooking for Health

MISO This fermented Japanese

Passover
CHAROSETS This traditional fruit

Powerhouse
CHIA The seeds from this

staple is featured with several delicious and healthful recipes, including Roasted Miso Honey Glazed Root Vegetables, Salad With Miso-Ginger Dressing and, of course, Miso Soup.

and nut paste served on the Seder plate to recall the mortar with which the Israelites bonded bricks when they were enslaved in Ancient Egypt is different across cultures. This feature has charoset recipes from Eastern Europe, Persia, Libya, Italy, and Ethiopia. Also in this issue: Kosher Wine

flowering plant in the mint family provide protein, fats, and fiber and contain essential minerals such as phosphorus, manganese, calcium, potassium, and sodium.

Whats Cooking Online

A Vegetarian Getaway in California