Happy February! This month we will focus
on foods that keep us in good cardiovascular health.
In this Issue:
New Online Meals Makeover Modules – Try
a Free Sample!!
Can We Eat Chocolate and Still Control
our Weight?
Power Food: Oatmeal – Lower Your LDL
and Weight!
Mediterranean Diet also Good for
Heart Health
Recipe of the Month: Mediterranean Pizza
New Online Meals Makeover Modules – Try a Free Sample!!
I am so excited about this new service that I have to tell
you about this first and let you try it for free!! In this
program you will go through 10 modules (all focused on
healthier eating and exercise habits) at your own pace,
learning what nutrition and fitness strategies will work in
your lifestyle. You choose the order that best fits your
goals based on your main health concern. Plus – you get a
2008 carb, calorie, & fat counter book, new recipes to try,
AND e-coaching with Karen each week to help you figure out
how to make the new strategies work best for you! These
modules will be ready in March as part of the 10 week
programs but as a newsletter subscriber you can try the
first module free now! Just email
Karen@dietmn.com now to get started.
Can We Eat Chocolate and Still Control our Weight?
With Valentine’s Day and Easter coming up chocolate
season is here! Don’t let that ruin your healthy eating and
weight control plan. Americans eat about a pound of
chocolate per month on average and 66% of that is eaten
between meals. Try keeping the chocolate snack to once daily
at a portion of 100-200 calories. Dark chocolate tends to
satisfy the chocolate craving better than milk chocolate,
which often just keeps you craving even more sweets. Dark
chocolate also contains more of the healthy food compounds
that can lower blood pressure.
Power Food: Oatmeal – Lower Your LDL and Weight!
Has your doctor told you your cholesterol is too high or
suggested you lose weight? If your LDL is higher than 100 it
could be a risk factor for heart attack or stroke. Oatmeal
can be a powerful weapon in lowering your LDL, the “bad”
cholesterol that can increase plaque buildup in the
arteries. What is it about oatmeal that makes it so healthy?
Oatmeal is a whole grain and good source of soluble fiber.
It also sticks with us longer to help control hunger. If you
like oatmeal, make it a regular part of your diet. I would
suggest using the quick cooking oats instead of instant
oatmeal as it is less processed. The quick cooking oats only
take 1 minute to cook in the microwave and you can add
fruit, honey or sugar to sweeten it up to your liking!
Mediterranean Diet also Good for Heart Health
You’ve probably heard this diet mentioned before as a
healthy way of eating. Why is it healthy for us? The
Mediterranean Diet incorporates more fresh vegetables,
fruit, legumes, nuts, whole grains, fish, low fat dairy,
olive oil, garlic, and moderate wine intake – and less red
meat, sugar and refined starches. The Mediterranean Diet and
the Dash Diet, which was originally studied to help lower
blood pressures, have many similarities and are both very
heart healthy. Strategies from both of these eating patterns
are incorporated to fit your lifestyle when you sign up for
any of my weight loss services.
Recipe of the Month: Mediterranean Pizza
1 prebaked thin Italian whole wheat bread shell crust (10
oz)
3 Tbsp prepared pesto
2 medium tomatoes, thinly sliced
¾ cup water-packed artichoke hearts, rinsed, drained and
chopped
½ cup crumbled reduced-fat feta cheese
¼ cup sliced ripe olives
Place crust on ungreased 12-inch pizza pan; spread with
pesto. Top with tomatoes, artichokes, feta cheese and
olives. Bake at 450 for 10-12 min or until heated through.
Serves 12
Nutrition Facts: 2 pieces = 206 calories, 8gm fat, 547mg
sodium, 27gm carb
Source: Light&Tasty magazine Feb/March 2008 |
