Tag Archives: vegetarian

Breast Cancer and Diet: Not Just What, but When – David L. Katz, MD

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Please read this article by Dr. Katz (Director, Yale University Prevention Research Center) and pass it on to any one you know with young daughters or sisters.

 ~ Be Well.  ♥

~~~~~~~~~~~~~~~~

My one time patient and student, Nicole Larizza, earned her MS degree in nutrition studying the effects of nutrition in childhood on breast cancer risk in adulthood. Her important insights have led her to establish an organization dedicated to the early prevention of breast cancer, Nourish Our Girls.

I found the information Nicole shared with me important and provocative- and felt it deserved to be shared. My questions and her answers follow to that end.

 Breast cancer typically presents during adulthood. Why is nutrition during childhood and adolescence important?

As women, we tend not to think about breast cancer until mid-life – our 40s, 50s, and beyond – when our friends, sisters, mothers, or coworkers are diagnosed with this dreaded disease. But adult breast health is largely determined much earlier in life when the breast tissue is developing. During this time, the breast is most vulnerable and sensitive to nutritional and environmental stimuli. Research shows us that consumption of certain foods during the breast development process may actually change the physiology of the breast, thereby making it more or less susceptible to future cancer.

One example of this is soy foods. Regular consumption of whole, traditional forms of soy during puberty is associated with the growth of fewer terminal ductal-lobular units (TDLUs) in the breast. These TDLUs are the end point of each mammary duct that extends out from the nipple, and are the site where the overwhelming majority of breast cancers originate. If we reduce the number of TDLUs in the fully-developed breast by altering a girl’s pubertal diet, then we reduce the opportunity for cancer to occur there.(Messina, 2009) This is just one of many examples about how diet during the breast development stage may affect physiology and influence risk as a result.

 

2. How does a girl’s nutrition during childhood and adolescence affect her risk of breast cancer later in life?

The development of cancer is a multi-step process at the cellular level. Very simply, it begins with initiation when a single cell is damaged. This is followed by promotion as the damaged cell replicates and makes more damaged cells, and finally culminates with progression as masses of damaged cells spread throughout the body, infiltrate other tissues, and affect function.

This process may take up to 35 years. (National Academy of Sciences, 1982) With women being diagnosed at earlier ages now – in their 40s, 30s, and even some in their 20s – think about when that disease process may have started! The food a young girl eats may directly affect her risk of breast cancer by intervening at the earliest points along the cancer continuum. The presence of antioxidants and other nutrients may protect cells from becoming damaged in the first place, and may slow down or prevent the promotion of cell damage thereafter.(Murillo, 2001) Conversely, toxins and anti-nutrients like sugar and synthetic fats may actually cause cell damage or create a cellular environment in which cancer grows and thrives.(Liu, 2010)

More indirectly, but just as important, certain dietary patterns and food intakes during childhood and adolescence are associated with the timing of menarche. Earlier menarche is an independent risk factor for adult breast cancer because it extends the window of exposure to estrogen. Estrogen has been implicated as a stimulus for cell division as well as a promoter of hormone-receptive breast tumors. As such, women with a higher lifetime exposure to estrogen have higher rates of breast cancer.(DeAssis, 2006) Any behaviors we can modify to delay that first period, and shorten the window of estrogen exposure, may therefore result in decreased cancer risk. These behaviors include eating a lower fat, lower protein, higher fiber diet, as well as being physically active and maintaining a lean body weight.

 

3. Which foods or dietary patterns during childhood/adolescence help to reduce risk of adult breast cancer?

Based upon available clinical evidence, there are essentially five dietary patterns that appear to be protective. The mechanisms of action are yet to be completely elucidated, but these patterns are associated with reduced risk of adult breast cancer and other breast cancer biomarkers… Read full article by clicking here.

Cooking Up the Cure’s Gluten-Free Pizza Dough Recipe

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After only two attempts, I am happy to announce an easy, and quick GF pizza dough that even kids will enjoy.  We have had 2 ‘build your own pizza’ dinners using my recipe, and it was happily munched by all.. ages 10, 13, 17, 26, 28, 47 and me!  ;)

Imagine that after two dinners, I did not snap one photo of the baked product… sheeesh.  We ate them faster than I could reach for my iPhone, touch the camera icon and snap the shot!  Next time I will update with a mouth-watering pic.

Anyway, the flour combo in this pizza lends it high fiber, so you can actually enjoy two minis with no worries.  Choose toppings that are known for solid antioxidant value, and you’re get a super great meal. (Side salad makes a nice veggie boost.)

CUTC Gluten-Free Pizza Dough

  • 2 c. Bob’s Red Mill All-purpose Flour
  • 1 ½ c. Oat or Barley Flour
  • ¼ c. Olive Oil
  • 1 ½ tsp. Sea Salt
  • 6 tsp. Xanthan Gum or Tapioca Starch
  • 2 pkgs. active dry Yeast
  • ½ tsp. Sugar (for proofing)
  • 1 ½ c. very warm Water
  • Add : ¼ c. chopped organic Parsley or Green Onion, or 1 tsp. dry (1 Tbs. fresh) Oregano, if you want to be adventurous

Place yeast and sugar in warm water to proof.  Set aside for 15 minutes.

Place flours, oil, salt and xanthan gum in Food Processor or mixer with dough blade.  Blend until crumbly.  Add herbs if you’re using any, and slowly add 1 c. of the water while processor/mixer is on.  Add as much of the rest of the water until dough holds together and is soft to the touch, but not very sticky.  If it is too sticky sprinkle a little flour and process until incorporated and dough is smooth.

Mini pizza toppings

Mini pizza toppings

Place dough in a glass or stainless steel bowl that has been lightly oiled, cover and let rise for 45 minutes.

I like to pat the circles out by hand to 1/4″ thickness (thinner is better), but you can take 4 oz. of dough (for mini pizzas) and roll with a rolling-pin, or make one large or two medium pizzas.

Top with your choice of sauce, and chopped veggies and herbs.. then finish off with shredded Rice Cheese.

Mini GF pizza

CUTC Mini Gluten-Free Pizza

Bake in lower half of 420º oven for 12 – 15 minutes, or until bottom is golden brown and cheese is puffy.

Will make 6 – 7 small pizzas depending on size.  Also fun for appetizer size pizzas.

~ Enjoy! ♥

Paint a Flower Pot and Cook a Bowl of Happiness

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I pinned photos of cleverly painted flower pots on my PInterest page recently, and got the ‘paint a pot’ bug!  I went down to Ace Hardware and spent more  money on paint than can be justified…although I only bought 3 pints and a pint of primer.  The clay planter pots weren’t much, so I picked up 4 of them.. in different sizes.

Patience is NOT a strength of mine! I had no choice but to prime the first 3 I wanted to tackle, and wait until the next day to dabble with painting them.  The paint colors I chose were a deep turquoise, a hot pink and bright yellow… figuring I could mix them to make orange, purples and greens.

I am not as creative as my daughter or son are, and am happy with simple designs that appeal to my easy to please eye.  So here is how it went:

Flower pots Phase2

Flower pots Phase1

Pots are primed, and first go at color.

Flower pots Phase4

Almost done… tomorrow is the official unveiling!

The cats have been very curious about my activities on ‘their’ porch.  So far no painted cat.

Following is a wonderful meal in a bowl.  The ingredients are high in nutrition, and combined create all you would expect from a pot of comfort food.

This dish can be made with a variety of spices; Indian, Italian, Middle Eastern, Asian or spicy South American.

Bowl of Happiness: Veggie, Bean and Lentil Stew

  • 1 Tbs. Coconut oil or extra virgin organic Olive Oil
  • 3 medium cloves of Garlic, finely chopped
  • 1 cup diced organic White Onion
  • 1 Tbs. Ginger, finely chopped
  • 2 tsp. Sea Salt
  • 1-1/2 tsp. Cayenne
  • 1 tsp. ground Ceylon Cinnamon
  • 1/2 tsp. Allspice
  • 1/4 tsp. Black Pepper
  • 1 organic Broccoli, cut into pieces
  • 2 c. organic Carrots, cut in 3/4″ chunks
  • 2 c. organic Zucchini, cut into bite-size pieces
  • 6 – 7 organic Red Radishes, halved
  • handful of mushrooms (opt.)
  • 15 oz. of Tomato Sauce
  • 1/2 – 1 c. hot Water
  • 1/2 c. organic Red Lentils, or Split Peas, rinsed
  • 1 c. cooked Cannelini Beans (or your favorite bean)
  • Chopped fresh cilantro or parsley, and dried chili flakes for garnish

Yoga pot 1

Heat oil in a large pot or skillet over medium heat.

Yoga pot 2

Add the onion, garlic and ginger. Cook for a few minutes until the onions is translucent. Add cayenne, cinnamon and allspice. Stir mixture for 3-4 minutes.

Yoga pot 3

Add vegetables,  tomato sauce and 1/2 c. of water. Bring to a boil. Add lentils and beans, cover and simmer on low heat until lentils are cooked and  vegetables are tender, about 25-30 minutes.

Yoga pot 4

If needed, add the rest of the hot water for stew-like consistency.  Serve in deep bowls garnished with cilantro and chili flakes.

Enjoy with a tossed green salad in a lemon-garlic-olive oil dressing.

Yoga pot 6

~ Sahtein! (double health) ♥

The PROM photos… and Golden Beets and Radish Side Dish

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I said I would get permission to post Prom Day photos of my son and his sweetheart. He said it was fine to do so.

Having gone to high school overseas where we don’t have a Prom equivalent, I never experienced this event myself, but I surely was excited for them!

Prom 2013, Darin and Olivia 2

Prom 2013, Darin and Olivia

On to the Beets. . . !

I love golden beets!

I also like the color they turn the dish they’re in.. Golden.

This is a simple, healthy (of course) and quick side dish that will add pizzaz to a meal.  We will use green tea to cook the vegetables, adding an antioxidant boost to the already super good for you veggies.

Golden Beets and Radish Side

  • 4 organic Golden Beets, cut in quarters
  • 4 – 5 large organic Radishes, cut in quarters
  • 1 organic White Onion, cut in half and then quartered
  • 1/2 c. brewed green tea (a mild flavor like Sencha)
  • 1/2 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 2 Tbs. Extra Virgin organic Olive Oil
  • Dash of Turmeric
  • Dash of Ceylon Cinnamon

Place cut up vegetables in a medium pot and add tea.  Bring to boil.  Add salt and pepper and turn heat to low.

Simmer for 15 – 20 minutes or until beets are just tender.  Do not over cook… (I like mine with a little crunch).

Strain into a bowl.  Drizzle olive oil on top and sprinkle lightly with turmeric, cinnamon. Adjust salt to taste.

OTHER OPTIONS:

  1.  You can drizzle a little lemon juice on the veggies, and instead of turmeric add a dash of cumin.
  2. Chop parsley and add when served.
  3. Mix in cooked quinoa pilaf.
  4. Add apples cooked with a generous sprinkle of cinnamon and a bit of nutmeg.golden beets, radish and onion

~ Bon Apetit! ♥

Edible Arbors and Quick Mini Healthy Tostadas

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I have been thinking about arbors and trellises lately.  I placed my order for a trellis yesterday, and can’t wait till it arrives.

J has been at work in our backyard again this year, and transformed the area around our mulberry tree and benches by adding new tan bark.  It took three times as many bags of the stuff as I would have guessed… and most of a morning.

So now I long for a trellis with a climbing rose, like New Dawn: The yardstick against which all repeat flowering climbers are judged. In 1997 ‘New Dawn’ was voted the most popular rose in the world at the 11th World Convention of Rose Societies. Silvery, blush-pink, 3″ double flowershttp://cookingupthecure.files.wordpress.com/2013/04/old2bgarden2bphotos2b152.jpg?w=652http://cookingupthecure.files.wordpress.com/2013/04/newdawn1.jpg?w=652

Another thought I had was to grow a vegetable in some unusual way, and today while thumbing through Sunset magazine at my chiropractor’s office I saw the picture below and loved it!

What a great idea.. beans happily growing on a decorative arch.

Runner bean trellis

So gotta get some beans… dialing Jack. :D

Lunch yesterday was a rushed affair.  I had an open house to visit, and Carrot Soup for 14 to make.  One of my favorite new finds are these mini organic corn tortillas from WholeFoods.

Mini Tostadas pkg

If you remember our Good Carb Formula, then you can see that these are very acceptable, and meet the blood glucose test, i.e. fiber x 10 = more than total carbs.  In this case 30 to 27.

corn tortillas nutrition info

And at 27gr of carbs per 4 tortillas, you can have a yummy and filling meal.

Mini Corn Tostadas

It’s fun to add creative toppings and play with flavors.  Since I was literally flying out the door in minutes, I used what was ready and handy to create these…

Mini Tostadas

Guacamole, chopped tomatoes, green onions, chopped radishes, daiya cheese (or rice cheese), jalapeno peppers, and on the side some low fat re-fried organic black beans with cilantro garnish. All the veggies are high in vitamins and antioxidants.

Pop for two minutes in the toaster.. and Viola!  Lunch!

You can add shredded Chicken cooked with smoked paprika, or cubes of baked Cod for a more substantial meal.

Mini Tostadas 2

~To Your Health! ♥

Creamy Carrot-Sweet Potato-Millet Soup and Rainbow T-shirts

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I was browsing through some DIY Pinterest pages on Saturday, and a composite photo caught my eye.  It was colorful and since a young person was in one of the photos, I figured it must be a relatively easy project.

I clicked to enlarge the steps depicted and got hooked on the idea!

I saved it onto my Pinterest page.

J gave me 4 white cotton T-shirts a couple of weeks ago, that he brought home from work.  The project called for a white T-shirt.  I remembered them on Sunday… YAY!

Since I spent a lot of time drawing psychedelic style pictures when I was recuperating 2 years ago, I have a box full of rainbow-colored Sharpies and Fabric markers too.  The project called for those.  Double YAY!  The other ‘ingredients’ were a cup, a rubber-band, rubbing alcohol and a dropper. Check!

INSTRUCTIONS: Place the cup under the T-shirt where you want your first drawing.  Using the rubber-band, secure that section to the top of the cup.

Using Sharpies, draw a design with multiple colors, then slowly drip alcohol onto the image and M-A-G-I-C!! Your drawing turns into a gorgeous blended tie-dye like print!

fabric fun pre 1

Sharpie design1 BEFORE the alcohol

fabric fun post 1

Sharpie design1 AFTER the alcohol

fabric fun pre 2

Sharpie design 2 pre alcohol

fabric fun post 2
Sharpie design 2 AFTER the alcohol!

AND at the half-way point of my first Rainbow T-shirt:

fabric fun final

FUN!  I spent an hour playing with color.  It was like Kindergarten all over again.. lol.

I realized it was getting late and I had 3 people, plus J and I to make a late lunch for.  My daughter and her fiance and one of my nephews would be arriving in 2 hours..and since I wanted to make Osso Bucco and 3 – 4 side dishes I had to get cracking!

One of the dishes I have been wanting to try is a Carrot based soup.  As usual, I messed around with a Carrot soup recipe that sounded good, and the result was astounding!

This is now one of our favorite comfort foods.

The Millet adds substance to the soup,  so it’s more like a porridge.  Instead of Crème fraîche I used Tofu and Almond milk, and believe me it didn’t need anything else.  I also added cardamom to the recipe, since I think it compliments the orange veggies well.

I hope you like this as much as we did.

Creamy Carrot-Sweet Potato-Millet Soup (non dairy)

  • 1 Tbs. organic grass-fed Butter (or E.V. Olive Oil)
  • 1 medium white Onion, chopped
  • 4 c. organic Carrots, peeled and chopped (about 7 – 8 carrots)
  • 1 large Sweet Potato, cut into 3/4” squares
  • ½ c. Millet
  • 3 ½ c. home-made or store bought organic Vegetable Broth
  • 1 Tbs. finely chopped fresh Fennel
  • 1 tsp. ground Cardamom
  • ½ tsp. Sea Salt
  • ½ tsp. Black Pepper
  • ½ c. soft organic Tofu
  • 1/2 c. Almond milk
  • Chopped organic Green Onion (opt. as topping)

In  a 4-qt. pot, melt the butter over medium heat.  Add the onion and stir occasionally until translucent and yellow.  Add the carrots and sweet potato. Stir while cooking for about 10 minutes.

sweetpotatoes

Add the millet, vegetable stock, fennel, and seasoning.  Bring to a boil over med-high.  Reduce to low, cover and cook for 30 – 35 minutes until veggies and millet are tender.  Cool slightly.

Transfer mixture to a food processor, in batches if necessary, and process until smooth, scraping down sides.  Add the tofu and almond milk and mix until incorporated.

Return mixture to pot and reheat.  Taste and adjust seasoning.

Garnish with green onions.

Carrot-Sweet potato soup

Creamy Carrot,Sweet Potato, Millet Soup

~ Bon Apetit! ♥

An Olive Oil Wheat-Free Crust Inspires a Surprise Filling!

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Months ago I set aside a recipe I found for an Olive Oil, Gluten Free Crust.  I’ve been wanting to try it ever since.  Last night I decided to take the plunge.

Although somewhat unprepared (I didn’t go out to shop for the ingredients),  I was not daunted by the need to modify what flours I used.  I love diving in and making it up as the spirit moves me.

The recipe calls for Gluten-Free all-purpose flour, well that’s not very creative.. so I rummaged in my pantry for flours I could use.  I actually had about 3/4 cup of Bob’s Red Mill GF all-purpose flour so decided to give the recipe author a nod by using it.  The other 2-1/4 cups of flour were Rye (hence the Wheat Free title instead of Gluten Free).

The recipe had no leavening (probably relying on the pre-mixed flour for that), so I decided to use a little yeast. You’re going to think I’m wacky because the recipe calls for COLD water.. for a flaky crust, and here I am using yeast dissolved in EXTRA WARM water.  It occurred to me that I was confusing the ingredients, but… FRET NOT!  It all worked out. :)

After the dough rested for a while, I rolled it out into a 12″ circle and realized I had made no plans after that point!  Yikes! What to fill it with?

Opening the always over-stuffed refrigerator (I feed a 17-year old, a 13-year old and a 10-year old + J and myself), I prayed for inspiration.

In the left hand veggie drawer I found most of a large yellow onion and tomatoes.  In the right hand veggie drawer I found the organic Brussels Sprouts I purchased a couple of days before. The Cheese drawer had both shredded Daiya cheese and Almond cheese, so I grabbed them as well.  A small bowl of tomato sauce called out to me, and after setting all the other ingredients on the counter, I invited it to the party too.

Veggie drawer

Now some seasoning which had to include hot pepper sauce.

Below is the result and recipe.  I LOVED the deep dish look and the crust was excellent… just enough flakiness.  Would work well for a Quiche.

Hoda’s Deep Dish Wheat-free Veggie Pie

This recipe offers high fiber (rye flour), lycopene from cooked tomatoes (protects against cancer), Onions are a major source of a Quercetin, a super-antioxidant, and of course brussel sprouts contain the largest content of anticancer phytochemical compounds such as glucosinolates, and lower cholesterol!

CRUST

  • 3 c. Gluten Free or Wheat Free flour (or a mix)
  • 1 1/4 tsp. Xanthan Gum
  • 1 tsp. Sea Salt
  • 1/2 packet active dry Yeast dissolved in 1/2 c. warm water and a pinch of sugar
  • 6  Tbs. extra-virgin Olive Oil
  • 1 1/2 tsp. white wine vinegar
  • 1/2 – 3/4  c. cold water

In bowl of a mixer or regular bowl, add the 3 dry ingredients and combine.

Pour olive oil on top and mix on low-speed for about 2 minutes, or with a fork until well-distributed.

Add yeast mixture and vinegar and mix for about 4 minutes on medium, adding cold water until dough comes together and is no longer crumbly.  It should feel soft.

Cover dough with plastic wrap and set aside for 30 – 45 minutes.

Prepare the filling.

When ready, take 3/4 of dough out of bowl, place it between two oiled sheets of wax paper and roll into a 10″ circle… about 1/8 inch thickness.  Flip it over and roll other side to smooth out.

Place dough in a slightly oiled deep pie dish.  Fill and bake.

Cheesy Brussel Sprout-Tomato-Onion FILLING (non-dairy):

  • 1 c. cut up organic Brussel Sprouts (you can use zucchini or your fave veggie)
  • 2 large organic Tomatoes, chopped
  • 1 large yellow organic Onion, coarsely chopped
  • 2 clove organic Garlic, minced
  • 1 c. organic Tomato Sauce
  • 2 – 3 tsp. Tabasco, to taste
  • 1-1/2 tsp. Oregano
  • 1/2 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 3/4 c. Daiya Mozzarella Cheese (or shredded Rice Cheese)
  • 1/2 c. Almond Cheese, thinly sliced and cut into 1 inch pieces

Spread the sprouts, onions and tomatoes in the pie dish.

Mix the tomato sauce and spices together and pour over veggies.

tomato onion br sprout pie2

Tomato, onion, brussel sprout, wheat-free pie!

Sprinkle both cheeses on top, and a little more Oregano.  Bake at 400º F for 18 – 20 minutes, or until filling is cooked and shell is slightly brown on the edges.

My Brussel Sprout-Tomato-Onion-Cheesy Pie, Wheat Free

~ To Your Health! ♥

Papaya Star and Kale-Apple-Almond Salad with Japanese Red Pepper

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I just adore the sweet, refreshing flavor of Papaya.  I revel in the color and texture. I love it with a light drizzle of lemon juice.

I have had extremely good luck in choosing just the right moment in a Papaya’s ripening life to slice through the green/gold skin, and expose the caviar-like black seeds.

I did just that a few days ago, and was greeted by a lovely, perfectly shaped STAR!

Papaya star

Once again, I had chosen a lusciously ripe papaya, and it was enjoyed by us all.

Talking of texture, kale has become one of my favorite Salad Greens.  The chewy leaves make me feel like I’m having a very substantial meal, not just a salad.  I like the complex flavor and the challenge of finding dressings that compliment this slightly bitter leaf.

Below is a salad that was new to me, and I thought you might enjoy it too.

Kale-Apple-Almond Salad 

Kale

The surprise ingredient in this salad is Ichimi Togarashi - Japanese red pepper. You can find it in Asian markets, or purchase it online.

Makes about 4 servings.

  • 2 Tbs. organic extra-virgin Olive Oil
  • Zest and juice of 1 medium organic Lemon
  • 2 c. thinly sliced organic Kale
  • 1/4 c. finely shredded Parmesan cheese (use Almond cheese for Vegan)
  • 1/4 c. roughly chopped dry roasted Almondslemon zest
  • 2 tsp. Xylitol + 2 tsp. water (or 2 tsp. Maple Syrup)
  • 1 organic  Honeycrisp Apple, cored
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • Ichimi togarashi

Whisk together the oil. lemon zest and juice in a small bowl and set aside.

Place almonds in a small pan over medium heat.  Add the 2 tsp. Xylitol + 2 tsp. water, or maple syrup. Cook stirring until syrup coats the almonds.  Scoop almonds onto parchment paper and let cool.

Toss kale, cheese and almonds and dressing in a medium bowl.

Cut apple into 4 pieces and slice thinly with a mandoline or knife. Add to salad and toss to coat.

Season with salt, pepper, and ichimi togarashi (to taste).

Per serving: 170 cal. per serving; 5.1 g protein, 13 g carb and 3.4 g fiber.

kale - apple salad

~ Bon Apetit! ♥

Prevention of Cardiovascular Disease with Mediterranean Diet

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Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

 
Ramón Estruch, M.D., Ph.D., Emilio Ros, M.D., Ph.D., Jordi Salas-Salvadó, M.D., Ph.D., Maria-Isabel Covas, D.Pharm., Ph.D., Dolores Corella, D.Pharm., Ph.D., Fernando Arós, M.D., Ph.D., Enrique Gómez-Gracia, M.D., Ph.D., Valentina Ruiz-Gutiérrez, Ph.D., Miquel Fiol, M.D., Ph.D., José Lapetra, M.D., Ph.D., Rosa Maria Lamuela-Raventos, D.Pharm., Ph.D., Lluís Serra-Majem, M.D., Ph.D., Xavier Pintó, M.D., Ph.D., Josep Basora, M.D., Ph.D., Miguel Angel Muñoz, M.D., Ph.D., José V. Sorlí, M.D., Ph.D., José Alfredo Martínez, D.Pharm, M.D., Ph.D., and Miguel Angel Martínez-González, M.D., Ph.D. for the PREDIMED Study Investigators

February 25, 2013
Pour on the olive oil, preferably over fish and vegetables.

One of the longest and most scientific tests of a Mediterranean diet suggests this style of eating can cut the chance of suffering heart-related problems, especially strokes, in older people at high risk of them.

The study involved about 7,500 people in Spain. Half had diabetes and most had high blood pressure and cholesterol. They were told to follow a low-fat diet or a Mediterranean one with extra olive oil or nuts. That meant lots of fruit, fish, chicken, beans, tomato sauce, salads and wine.

After nearly five years, those who ate Mediterranean-style had a 30 percent lower risk of major cardiovascular problems compared to the low-fat group.
________

olive oil
The traditional Mediterranean diet is characterized by a high intake of olive oil, fruit, nuts, vegetables, and cereals; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meats, and sweets; and wine in moderation, consumed with meals. In observational cohort studies, and a secondary prevention trial (the Lyon Diet Heart Study), increasing adherence to the Mediterranean diet has been consistently beneficial with respect to cardiovascular risk.

Participant Selection and Randomization

Eligible participants were men (55 to 80 years of age) and women (60 to 80 years of age) with no cardiovascular disease at enrollment, who had either type 2 diabetes mellitus or at least three of the following major risk factors: smoking, hypertension, elevated low-density lipoprotein cholesterol levels, low high-density lipoprotein cholesterol levels, overweight or obesity, or a family history of premature coronary heart disease.

Beginning on October 1, 2003, participants were randomly assigned, in a 1:1:1 ratio, to one of three dietary intervention groups:

1. a Mediterranean diet supplemented with extra-virgin olive oil,

2. a Mediterranean diet supplemented with nuts,

3. or a control diet.

Results

Baseline Characteristics of the Study Participants

Participants were followed for a median of 4.8 years (interquartile range, 2.8 to 5.8). After the initial assessment, 209 participants (2.8%) chose not to attend subsequent visits, and their follow-up was based on reviews of medical records.

As with many clinical trials, the observed rates of cardiovascular events were lower than anticipated, with reduced statistical power to separately assess components of the primary end point. However, favorable trends were seen for both stroke and myocardial infarction. We acknowledge that, even though participants in the control group received advice to reduce fat intake, changes in total fat were small and the largest differences at the end of the trial were in the distribution of fat subtypes.

The interventions were intended to improve the overall dietary pattern, but the major between-group differences involved the supplemental items. Thus, extra-virgin olive oil and nuts were probably responsible for most of the observed benefits of the Mediterranean diets. Differences were also observed for fish and legumes but not for other food groups.

Read Complete Study Here.

♥

Quick Saturday Lunch : Lentil ‘n Rice Mash, Raw Veggies and Egg Salad

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I actually enjoy the challenge of finding ingredients to quickly toss together a healthy lunch when I’m on the go on weekends.  Today was one of those days.

My son has a cooking assignment for his Japanese Class making Okonomiyaki – it’s like a pancake with chopped cabbage, green onion, shrimp and pickled ginger which is sautéed till crispy and topped with cooked crisp bacon then drizzled with Tonkatsu sauce!  NOT on my list of foods to promote good health… but at 17 I have to cut him some slack.  It’s one of his teacher’s favorite recipes.

Japanese Okonomiyaki Recipe

Japanese Okonomiyaki _ allrecipes

So I ran to the grocery store  after a morning visit from one of my 30-something nephews, then back before my son’s cooking buddy showed up.  I have a list of things I’d like to accomplish today, one of which is to spend an hour writing (novel in progress for too many years!) and another is to make GF Cinnamon Rolls before I have to start dinner.

Since the kitchen had two 17-year-old boys with all the recipe ingredients spread out, I grabbed a few things from the fridge almost randomly and put them on the corner counter to see what I could make of them.

What I grabbed:

  • a tiny bowl of egg salad
  • a tiny bowl of Mjaddara (lentil and rice mash)
  • an avocado
  • a few carrots
  • a slice of papaya
  • an heirloom tomato (hidden under the other vegs.)
  • a radish
  • Vegenaise!

Well, here’s what it looked like.  Colorful, flavorful and good for me.  :)

Quick lunch mjaddara, veg, egg salad

Fiber and vegetable protein in the lentil mash; antioxidant power in papaya, radish and avocado; a little more protein and good omega-3 fat in egg salad.

~ To Your Health ♥