By Elizabeth M. Ward, M.S., R.D.
February 1, 2012

Considering that it’s only about as big as a fist, your heart is one amazing organ. Every day, all day long, it beats with the sole purpose of getting blood where it needs to go.
All too often, we take this mighty organ for granted, but celebrating February as American Heart Month reminds us to take care of our heart health, an especially important pursuit for women who often put the well-being of others before their own.  
 
Every minute, heart disease claims the life of one American woman over the age of 20. In addition, more women die of heart disease than any other cause, including all forms of cancer. 
 
The symptoms of heart disease can take decades to show up, but they are years in the making. It’s never too early to do what you can to support your heart health, and your family’s.

Heart Health Check List

Along with avoiding cigarette smoking and managing stress to the best of your ability, eating right and regular physical activity go a long way to head off heart disease. 

Achieve and maintain a healthy weight.  Being overweight strains your heart, forcing it to beat harder to pump blood.  Overweight people are more likely to develop high blood pressure, and to have excessive blood levels of total cholesterol and triglycerides (fat). A healthy weight also reduces the risk for diabetes, which is a strong risk factor for heart disease.
Maintain healthy levels of cholesterol and triglycerides in your blood.   Cholesterol clogs arteries, restricting the flow of oxygen-rich blood to cells and tissues. When blockages occur in the arteries near your heart, the risk for heart attack increases.  A high concentration of HDL (“good”) cholesterol, is desirable because HDL removes from the body compounds that clog arteries, while LDL (“bad”) cholesterol contributes to clogging.

Keep blood pressure in check. When you have high blood pressure, your heart must pump harder to get blood where it needs to go.  As a result, arteries suffer tiny tears, creating scar tissue that encourages blockages. An ideal blood pressure is 119/79, and preferably lower. If one or both blood pressure numbers are higher than that, talk to your doctor about how to lower them. Check blood pressure on a regular basis, as it tends to rise with age.

Work it out.  According to the 2008 Physical Activity Guidelines (PAG) for Americans, regular physical activity reduces the risk for heart disease, high blood pressure, high blood cholesterol, and sudden heart attack. 

Adults should get at least 150 minutes of moderate exercise, such as walking briskly or low-impact aerobics class, each week, or half as much as vigorous physical activity, including aerobic dance classes, biking more than 10 miles per hour, or jogging.  The PAG guidelines also recommend resistance training (such as weight lifting) at least twice a week to improve muscle strength and bone health. Children need at least 60 minutes of physical activity every day.

Eat to Your Heart’s Content

A balanced eating plan rich in fruits, vegetables, whole grains, and lean sources of dairy products and other lower-fat protein foods is the best approach to having the healthiest heart possible.

• Focus on fat. The American Heart Association (AHA) recommends unsaturated fat for the majority of your fat calories. Unsaturated fats, found mainly in fish, nuts, seeds, and oils from plants, such as canola oil and olive oil, may help lower blood cholesterol levels when you substitute them for saturated and trans fats in the diet. The AHA recommends two fish meals a week to get enough omega-3 fats.

• Fill up on fiber.  Fiber-rich diets may help reduce total cholesterol levels in the blood. Fiber also helps to keep you fuller for longer, which helps to promote a healthier weight. Aim for about 28 grams of fiber every day on a 2,000-calorie eating plan. 

• Pump up the potassium.  Potassium plays a key role in maintaining fluid balance and normal heart function. Potassium may curb elevated blood pressure by contributing to more flexible arteries that resist the injury that contributes to clogging, and by helping the body to get rid of excess sodium.  Fresh and lightly processed foods, including fruits, vegetables, and dairy products, have the most protein.

By Elizabeth M. Ward, M.S., R.D.
January 16, 2012

Mushrooms stand in for half the meat on this pizza, which uses a white “sauce” made with Hood Cottage Cheese instead of the traditional red sauce.  This dish, which packs more whole grains, fiber, vegetables, and protein than most other pizza, is a welcome change from frozen and take-out pies, and goes together in minutes.  Enjoy!

Mushroom Pizza
Makes 4 servings.  (2 slices per serving)

1 cup Hood® Cottage Cheese
1 Tbsp Hood® Milk
6 oz white button mushrooms
6 oz cremini mushrooms
4 oz 93% lean ground beef
Freshly ground black pepper, to taste
1 tsp olive oil
2 Tbsp grated Parmesan cheese
1 cup shredded Monterey Jack cheese
1 12-inch baked thin whole wheat pizza crust

Preheat oven to 400˚F. 

In a blender, combine cottage cheese and milk until smooth – about 30 seconds.  Reserve.

Chop mushrooms into ¼-inch pieces. 

Heat a medium skillet over medium-high heat. Add meat and cook, breaking meat into very small bits.  Drain.  Season with freshly ground black pepper. Remove from pan and reserve.

Add olive oil to skillet. Add mushrooms and sauté for 3 to 5 minutes.  Drain. Add beef back to pan and combine with mushrooms.

In a small bowl, combine cottage cheese mixture and Parmesan cheese.  Spread the cheese mixture on the pizza crust that’s been prepared according to package directions.  Layer the beef and mushroom mixture on top of the cheese mixture. Sprinkle with the Monterey Jack cheese.

Place the pizza directly on an oven rack.  Bake for 8-10 minutes or until crust is golden brown and cheese is melted.

By Elizabeth Ward, M.S., R.D.
January 3, 2012

Are your resolutions to eat better in 2012 slowly fading?  It’s possible that your vows were too drastic to become long-term habits in the New Year, and beyond. 

Unfortunately, New Year’s food resolutions usually involve deprivation.  It’s more productive to make positive commitments to improving your lifestyle, however.  When you focus on including healthier foods it’s easier to avoid temptation, but when you take away all of your favorite foods, you feel deprived and your good intentions are quickly derailed.

Here are my top picks for foods to choose this year.  All are relatively low in calories for the nutrients they provide, and many are high in fiber, which helps to keep hunger at bay.

Add Plant Foods  

Use half as much ground beef or turkey in your favorite chili, lasagna, and pizza recipes by substituting plant foods, including legumes, such as black beans and garbanzo beans, for meat.  Beans qualify as vegetables, are cholesterol-free, have nearly no fat, and are rich in fiber.

Mushrooms are another sensible meat substitute. Like beans, chopped mushrooms may be used in place of meat and poultry in chili, lasagna, and pizza and work well in taco and stir-fry recipes, too.   You can substitute chopped mushrooms for up to 75% of meat in your favorite recipes. Look for Mushroom Pizza recipe in my next blog post. 

Pump Up the Protein  

When you’re dieting, it’s possible to lose lean tissue, such as muscle, while shedding fat. In addition to protecting lean tissue, eating enough high-protein foods keeps you fuller for longer, naturally curbing calorie intake. 

Protein needs depend on daily calorie requirements, whether you want to maintain weight or shed some pounds. On a 2,000-calorie diet, you need between 50 to 175 grams of protein daily.  Aim for a level in the middle of the range, and not the bare minimum.  You need more protein beginning in your mid-20’s when your body begins breaking down more muscle than it makes. Eating protein at every meal and snack provides your body with a constant supply of raw materials to keep lean tissue in top form.
Here are some protein-packed choices.

Food                                                                                    Protein (grams)
Chicken, pork, beef, salmon, tuna, 3 ounces, cooked              22

Hood Low Fat Cottage Cheese, ½ cup                                  14
Greek yogurt, fruit, fat-free, 6 ounces                                     14
Tofu, raw, ½ cup                                                                   10
Simply Smart Milk,1 cup                                                       10
Peanut butter, 2 tablespoons                                                    9
Hood Milk, (1% low fat), 1 cup                                               8
Black beans, canned, drained, ½ cup                                       7
Egg, raw or cooked, large                                                       6

Go for the Whole Grain 

Just 15% of Americans include three servings of whole grains in their diet every day, which is considered the minimum amount.  Like protein, whole grains help you feel full. They have more fiber than refined grains, such as white bread, crackers, and pasta, and they also naturally offer more nutrients. 

In addition, higher whole grain consumption is linked to a lower risk of type 2 diabetes and heart disease. 

Make it a point to eat at least three servings every day of whole grains. Here’s a list of what’s considered a serving:

• Whole grain, such as whole wheat, bread, bagel, English muffins, rolls: 1 ounce

• Whole grain cereal: ½ cup to ¾ cup

• Cooked brown rice, whole wheat couscous, quinoa, whole wheat pasta: ½ cup

• Cooked oatmeal: ½ cup

• Popcorn: 3 cups popped (choose low-fat microwave varieties, or air-pop)

By Elizabeth M. Ward, M.S., R.D.
December 15, 2011

During the holidays, there never seems to be enough time to make healthy dinners.  This creamy pasta dish is perfect for a busy weeknight meal or for a more special occasion. You can prepare it in under 30 minutes, and all you need is a green salad to make a balanced meal. 

My family loves this recipe, which makes life a lot easier for this busy mom!

Creamy Chicken Fettucine

Makes 6 servings

1 pound fettucine or spaghetti, uncooked
3 Tbsp. olive oil
4 cloves garlic, minced
1 pound uncooked boneless, skinless chicken breast, cut into ½-inch pieces
2 cups frozen green peas, thawed
2 cups Hood 2% Reduced Fat Milk  
2 Tbsp. all-purpose flour
½ tsp. salt
½ tsp. freshly ground black pepper
1 cup (4 ounces) grated Parmesan cheese
½ cup chopped fresh flat-leaf parsley, divided

Cook pasta according to package directions. Drain well. Keep warm.

Heat olive oil in a 12-inch skillet over medium heat. Add garlic and chicken; cook 4 to 5 minutes, or until chicken is done, stirring constantly.  Add peas, and continue to cook for 1 minute or until peas are warm. Transfer the chicken and pea mixture to a large bowl and keep warm.

In a medium bowl, combine the milk, flour, salt, and black pepper, stirring with a whisk. Add mixture to skillet. Cook over medium heat for 3 to 4 minutes or until thickened and bubbly, stirring constantly with a whisk.  Remove pan from heat and add cheese, stirring until combined.  Add chicken mixture to pan; toss to coat.  Add pasta to pan along with ¼ cup of the parsley and toss to coat.  Transfer pasta mixture to a large platter and sprinkle with remaining parsley. Serve immediately. 

By Elizabeth M. Ward, M.S., R.D.

The holiday season is in high gear, and if your resolve to live a healthy life is on the wane, you may think you lack the willpower to pass up high-calorie party fare in favor of nutritious meals and snacks, and to work out on a regular basis.

That’s not necessarily true.

Let’s face it. You only have so much mental and physical energy to devote to shopping for and wrapping presents, coordinating holiday parties, working, and running a household. Doing anything you don't want to do – which draws on willpower – saps those limited energy reserves.

Right now, your willpower is under siege.  But it’s not all bad news. 

While willpower tends to buckle with challenging conditions, including fatigue, lack of time to shop for healthy food, and feeling overwhelmed, you can improve it. 

Think of willpower as a muscle; the more you use it, the stronger it gets.  Set yourself up for success with these simple strategies to improve your inner strength.

Boost energy levels.  Get the rest you need to help you tackle the day ahead. Eat regular meals and snacks that contain protein-rich foods such as Hood Milk , Simply Smart Milk, and Hood Cottage Cheese.

Conserve energy. Resist accepting every invitation for holiday get-togethers. Pare down your present list to make shopping more efficient and cost-effective.

Limit alcohol. Alcohol disturbs sleep.  Start holiday parties with a non-alcoholic beverage, such as Hood EggNog, diet soda, or flavored soda water, to quench your thirst and curb alcohol intake.

Write it down.  Make a list of what you want to do today (and don’t put too many things on it!) People who put their goals on paper are significantly more likely to achieve them than are those who just think about what needs to get done. You'll feel good when you accomplish each goal, and your success will help bolster your resolve.

Pace yourself. Take stress breaks. Laugh as much as possible. Relax with loved ones.

Give yourself wiggle room. Delegate holiday duties, including baking, shopping, wrapping, and cleaning.  Get as much exercise as possible, but don’t get discouraged if you can’t keep up with your regular routine. Any movement counts!