Key Words Glossary

When we talk about “super-foods” and protecting the heart and blood vessels there are some technical terms that need explaining.

Antioxidants = substances that protect your cells against the damage of free radicals.

Flavonoids = a type of antioxidant in plants.

Carotenoids = the red, orange and yellow pigments in plant foods.

Free Radicals = molecules that cause cell damage. Free radicals are sometimes created by our bodies as natural by-products. They can also come from smoke, air pollution, exposure to UV light, radiation, etc.

Omega-3 Fatty Acids = essential fatty acids that the body needs but must be obtained from the diet. Research has shown that omega-3 fatty acids may help to reduce inflammation and reduce the risk of cancer, heart disease, and arthritis. Symptoms of deficiency include: fatigue, depression, poor memory, dry skin, heart problems, poor circulation.

Phytosterols = a plant based compound that works to slow or stop the absorption of cholesterol made by the liver and cholesterol from food.

1. Tomatoes

Why tomatoes? Tomatoes are loaded with carotenoids like lutein, lycopene and beta and alpha-carotene. Tomatoes are also an excellent source of vitamin C, folate, potassium, and fiber. Try adding a slice of tomato to a sandwich, have some salsa with tortilla chips, a bowl of tomato soup with a grilled cheese sandwich, or try my veggie primavera tomato sauce.

2. Red bell peppers

Why red peppers? Carotenoids, B vitamins, fiber, potassium, folate. Try sliced red peppers with hummus, diced red peppers on a salad or in a wrap, or Mexican Stuffed Peppers!

3. Carrots

Why carrots? Carotenoids and fiber. Try carrots dipped in light ranch dressing, add shredded carrots to your tomato sauce, toss some diced carrots into a stir-fry.

4. Papaya

Why papaya? Antioxidants (vitamins C and E), carotenoids, calcium, potassium, magnesium. Papaya tastes great in a smoothie or diced up with Greek yogurt and a sprinkle of granola.

5. Sweet Potato

Why sweet potatoes? That beautiful bright color can mean only one thing…carotenoids! Beta-carotene, vitamins A, C, E, and also fiber. Baked stuffed sweet potatoes are scrumptious! Baked sweet potato fries are also a much healthier alternative to traditional fries.

6. Salmon

Why salmon? Omega-3 fatty acids. Salmon tastes great grilled with some lemon and garlic powder, on a salad, or as kabobs with fresh veggies.

7. Cantaloupe

Why cantaloupe? B-vitamins, vitamin C, folate, potassium, fiber, carotenoids. Cantaloupe is great diced up and eaten plain, mixed into a smoothie, or served with cottage cheese or yogurt.

8. Acorn Squash

Why acorn squash? Calcium, magnesium, potassium, fiber, folate, carotenoids. Acorn squash tastes great on pizza or baked and stuffed with cranberries and wild rice.

9. Asparagus

Why asparagus? B-vitamins, fiber, folate, carotenoids. Asparagus is delicious grilled, steamed, or in a pasta salad.

10. Broccoli

Why broccoli? Antioxidants, carotenoids, potassium, folate, calcium, and fiber. Broccoli is tasty raw with hummus, in a soup, stir-fry, or in a veggie lasagna!

11. Oranges

Why oranges? Oranges are loaded with vitamin C, carotenoids, flavonoids, potassium, folate, and fiber. Oranges make simple, healthy snacks. They also taste great in salads!

12. Spinach

Why spinach? B-vitamins, carotenoids, antioxidants, fiber, calcium, potassium, and magnesium. Try spinach on a pizza or in a veggie soup like 15 veggie soup.

13. Blueberries

Why blueberries? flavonoids, carotenoids, polyphenols, folate, vitamin C, calcium, magnesium, potassium, fiber. Blueberries are great just plain, in muffins, salads, or parfaits.

14. Almonds

Why almonds? vitamin E, magnesium, fiber, heart-healthy mono and polyunsaturated fats, phytosterols. Mmm…almond butter and sliced apples!

15. Brown Rice

Why brown rice? B-vitamins, fiber, magnesium. Try brown rice in a burrito, in a stuffed pepper, or in a soup.

16. Flaxseed

Why flaxseed? Omega-3 fatty acids, fiber. Try some ground flaxseed on yogurt parfaits, in muffins, pancakes, or in oatmeal.

17. Oats

Why oats? Magnesium, potassium, folate, calcium, soluble fiber, omega-3 fatty acids. Add some almond butter to a bowl of warm oatmeal with raisins and honey.

18. Tofu

Why tofu? Potassium, magnesium, fiber, B-vitamins. There are so many ways to use tofu! Puddings, smoothies, dips, grilled, in salads, stir-frys! Try my spinach tofu dip.

19. Walnuts

Why walnuts? vitamin E, magnesium, folate, fiber, heart healthy fats, phytosterols. Add walnuts to a salad, yogurt, muffins, pancakes, pasta dish.

20. Soy milk

Why soy milk? Flavonoids, B-vitamins, folate, calcium, magnesium, potassium. Try some soy milk just plain, with a bowl of cereal, or in a smoothie.

21. Tuna

Why tuna? omega-3 fatty acids, folate and niacin. Try my nicoise salad.

22. Kidney beans

Why kidney beans? Soluble fiber, calcium, potassium, folate, magnesium. Kidney beans are super super high in fiber and taste great in soups or mixed with rice and veggies.

23. Dark chocolate

Why dark chocolate? Flavonoids. May help to lower blood pressure. Try adding a tablespoon of dark chocolate to your oatmeal!

24. Tea

Why tea? Flavonoids. Try a cup of hot or iced green tea.

25. Red wine

Why red wine? Flavonoids. A glass of red wine may help to improve your HDL (good) cholesterol.

Content adapted from an original article by WebMD. The 25 foods listed above were selected by a team of nutrition experts at The Cleveland Clinic and the American Dietetic Association as the most heart healthy foods. The original article was published on WebMD and can be found here. All photographs copyright keepyourdietreal.com.

I love my Mama. She is an amazing Mom….and no, I am not writing this because it’s Mother’s Day and that’s what you’re supposed to say today. It’s true.

My brother and I were so blessed to have a good childhood. To be able to look back and have happy memories as a child, to me, is a gift. I’m thankful for all the ways my Mom sacrificed and went without so we could have. I’m thankful for her love and for the way she expressed that though cooking…fresh baked cookies when we’d get off the bus, packing our lunches day after day, and making healthy dinners for us even when she was working and going to school.

Everyone has their favorite meals that their Mom makes. I have many, but here are a few of mine (in no particular order) fried pepper/onion/cheese sandwiches, eggplant parmesan, cream tuna and peas, and birthday cakes from scratch with homemade buttercream frosting!

And in the words of our departed brother Tupac Shakur…

Dear Mama

There are no words that can express how I feel
You never kept a secret, always stayed real
And I appreciate, how you raised me
And all the extra love that you gave me

And there’s no way I can pay you back
But my plan is to show you that I understand
You are appreciated

Say Cheese, Mom. Today’s your day!

What is your favorite meal/food that your Mom made or makes for you?

I am a big fan of both regular and Greek yogurt so choosing one over the other is tough….both are healthy, delicious, and good sources of protein and calcium. However, I prefer to use regular yogurt in my smoothies because it has a thinner consistency and flows easier through a straw. Greek yogurt is creamy, thick and delicious just plain or with granola and fresh fruit.

Which do you prefer?

ps…the Trader Joe’s vanilla bean Greek yogurt pictured above is scrumptious!

Have a great weekend and Happy Mother’s Day to all the Moms out there!!!

Who will win today?

Citrus

• Rich in Vitamin C (preventing scurvy for centuries!), full of antioxidants, important for maintaing healthy immune and cardiovascular systems, helps with the prevention of kidney stones and blood pressure regulation.
• Citrus fruits give a delightfully fresh & clean aroma! Don’t let the tough exterior fool you…inside they are (mostly) sweet and tangy but sometimes have a bit of a bite.
• Try…Tangerines, Oranges, Grapefruit, Lemons, Limes, Tangelos, Mandarins, Kumquats, Ugli fruit, Pummelos, Key Limes, Sweeties, Minneolas…the list goes on.
• Delicious as a snack but also great in combination with other flavors like…grapefruit and a bowl of cereal, key lime pie, on fresh grilled seafood, in salads, or dipped in dark chocolate.

Berries

• Loaded with antioxidants, fiber, and vitamins & minerals! So much goodness packed into such a small fruit!
• Berries have beautiful colors and textures!
• Try…strawberries, blueberries, blackberries, raspberries, loganberries, lingonberries, acai berries, boysenberries, cranberries, elderberries, gooseberries, goji berries, huckleberries…etc. Not all berries are safe to eat though…check first before taking a bite. Here is a good list.
• Delicious just as they are or in combination with other flavors like….smoothies, fruit, granola, yogurt parfaits, crumbles & crisps, pies, salads, dried, in pancakes and muffins, in jams and spreads, lingonberries and Swedish meatballs, etc.

What’s your favorite?

The second is from Foxnews.com and features The Best Grilled Cheese…Ever! post from Keep Your Diet Real. The original post can be found here.

I am thankful for and completely blessed by the opportunity to share what I love to do most! Thank you for your support!

Ah, the age old blond vs. brunette debate. I am no stranger to this battle. Although I am obviously partial to one over the other, today I am having a difficult time choosing between these two equally scrumptious treats.

Who will it be? Blondies or Brownies? You decide.

Cashews:

• Cashews are one of my favorite nuts, but have you ever seen a cashew tree? If not, take a look and have a good laugh for yourself.
• Cashews are filled with heart healthy fats, protein, antioxidants and are particularly high in magnesium which is essential for bone health.
• Go easy on portion sizes….a 1 oz serving (about 17 whole pieces) contains around 160 calories and 13 grams of (heart healthy) fat.
• Cashews are famous for their use in both sweet and savory dishes….try adding cashews to an Asian stir-fry, dipped in chocolate, added to pie crusts and in trail mix, or as cashew nut butter between 2 slices of bread with some jam.

Pecans:

• Pecans are the Southern Belle of the nut world. Fancy and sweet, yet mild and versatile.
• Jam packed with heart healthy fats, protein, antioxidants and more than 19 vitamins and minerals like vitamin E, B vitamins, magnesium, potassium, zinc and calcium!
• Go easy on portion sizes….a 1 oz serving (about 20 halves) contains around 200 calories and 20 grams of (heart healthy) fat.
• What would Thanksgiving look like without pecan pie or Christmas without a side of candied pecans?

Thanks Kevin for making this image for me today!

Vote for your fave!

Who will be the winner today?

Traditional Pasta:

• Smooth, chewy, clean, neutral flavor
• A great source of complex carbohydrates, loaded with B vitamins and minerals, and a good choice for filling 1/4 of your dinner plate
• It’s pretty hard to compete with a traditional pasta dinner with Italian tomato sauce and meatballs, macaroni and cheese, or Nana’s lasagna

Whole Wheat Pasta:

• Firm, dense, earthy, sweet nutty flavor
• High in fiber, extremely filling with a smaller portion, loaded with B-vitamins, vitamins E and K, and minerals like magnesium, iron, calcium, potassium, zinc, selenium and manganese. Lower glycemic index compared with traditional pasta (which basically means that it will not raise your blood sugar as quickly)
• Tastes great in a cold pasta salad with lots of fresh veggies, or in a baked ziti with spinach and mushrooms!

Sometimes making a mix is the way to go.

Vote for your favorite!

Who will win this epic battle of flavor?

Can anyone be made to choose between two such amazingly flavorful herbs? It seems wrong to choose, but we must!

In one corner we have BASIL:

• Sweet and unique. Lemony, earthy, pungent, zesty, aromatic and oh so versatile!
• Delicious in pesto, on pizza, in Italian and Asian cuisine, and with both sweet and savory dishes.
• Loaded with vitamins, minerals, and antioxidants!

In the other corner we have DILL:

• Soft, whispy, and feathery.  Clean, mellow, delicate, aromatic, and traditional to Scandinavian cuisine.
• Scrumptious on salmon, fish and shellfish, veggies, dips (fresh cucumber salad, tuna salad, salmon, etc.)
• Loaded with vitamins, minerals, and antioxidants!

Thank you Jesus for these amazing herbs & flavors!

Vote for your favorite…

1. Raw milk is healthier than pasteurized milk.

Raw milk comes from a cow (like traditional milk) but it has not been pasteurized or homogenized. Raw milk advocates believe that pasteurization destroys the beneficial bacteria, protein, and enzymes that promote healthy digestion. Raw milk is also believed to contain higher levels of nutrients. (source) The problem with raw milk is that it can also contain more harmful bacteria (like Salmonella, E. coli, and Listeria) which can cause foodborne illness.  The Department of Health and Human Service and the Centers for Disease Control and Prevention do NOT recommend that the public consume raw milk or raw milk products, especially young children, the elderly, pregnant women, or anyone with a compromised immune system. (source)

Bottom line: In my opinion, the benefits do not seem to outweigh the risks. Drink at your own risk.

2. Organic milk is healthier than conventional milk.

Nutritionally, organic milk and conventional milk provide the same essential nutrients (such as calcium, phosphorus, vitamin D, etc.) and both are pasteurized. The difference between organic milk and conventional milk is really more about the process rather than the final product. Organic milk comes from cows that are fed organic grains, pesticide free grass, and are allowed to roam around freely. Growth hormones and antibiotics are not used to treat the cows.  Organic milk has been shown to have higher levels of healthy omega-3 fatty acids compared with traditional milk, however, a recent study found that organic and conventional milk do not differ in composition. (source) In my opinion, organic milk tastes more delicious, but it is also much more expensive.

3. The calcium from cow’s milk is better absorbed than from non-dairy milk.

Thankfully, this is not true! And there’s research to support it. (source) This recent research study shows that the bioavailability of calcium from fortified soy milk is equivalent to that of cow’s milk.

4. I don’t need to drink milk because I can get calcium from vegetables and nuts.

Yes, it is true that you can get calcium from foods like broccoli, kale, bok choy and greens, BUT you would need to eat an obscene amount of vegetables to meet your calcium needs from food alone. For example, women between 19-50 years old need 1,000 mg of calcium per day and 1/2 cup of cooked kale contains about 45 mg (source). A serving 8oz of cow’s milk or soy milk contains 300mg. Unless you are prepared to eat 10 cups of kale, you might want to consider supplementing with milk, cheese, yogurt, or fortified non-dairy products.

FAQ’s

What is pasteurization?

Pasteurization is the process of heating milk to a specific temperature for a period of time then cooling it immediately after in order to kill harmful bacteria and extend shelf life.

What is homogenization?

Homogenization is a high pressure process that breaks milk’s fat globules into smaller and more uniform particles. It also makes the fat globules resistant to rising and separation.

If I am breastfeeding and my baby has a milk protein allergy, does that mean I can’t have dairy?

Yes, you will want to eliminate the allergen (the milk proteins casein and whey) from your diet as well. That means switching from cow’s milk, cheese, yogurt, and ice cream to non-dairy alternatives like rice, almond, oat, coconut, hemp, etc. Make sure to eat lots of leafy greens and choose alternatives that are fortified with calcium and vitamin D since dairy is naturally a rich source of calcium and vitamin D. Keep in mind that many children who are allergic to cow’s milk protein are also allergic to goat’s, sheep’s and soy milk. (source)

What kinds of milk options can I choose from?

Glad you asked…below you will find 5 different types of milk: traditional cow’s, soy, rice, almond, and coconut. Hemp and oat milk are also other non-dairy milks that you can try.

Traditional Cow’s Milk

Cow’s milk is naturally an excellent source of calcium, phosphorus, and vitamins D and A. Cow’s milk comes in different varieties skim (fat-free), 1% (low-fat), 2% (reduced fat), and whole. All varieties provide the same essential nutrients, however, the big difference is in calories from fat. Whole milk provides 150 calories per 8oz while skim provides about 90 calories. Choose plain vs flavored milk (chocolate, strawberry, etc.) 16 oz of fat free strawberry milk has 20 grams of added sugar (that’s 5 TEASPOONS!)

Soy Milk

Soy milk is an excellent non-dairy alternative to cow’s milk because it is nutritionally the most equivalent (just make sure to shake it up first). Soy milk is low in fat, saturated fat, and it is also cholesterol free! Soy milk is close to cow’s milk in terms of protein and it is usually fortified with the same (if not more) calcium and vitamin D as cow’s milk. Soy milk is safe for people who are lactose intolerant or have dairy allergies. Just like cow’s milk, it is best to choose plain, unflavored, unsweetened varieties so you don’t end up drinking a ton of sugar.

Rice Milk

Rice milk is also a very tasty non-dairy alternative. Nutritionally it is very low in fat, no saturated fat, but also very low in protein. Rice milk is usually fortified with the same (if not more) calcium and vitamin D as cow’s milk. Rice milk is the least allergenic of the non-dairy milks and is safe for people who are lactose intolerant or have dairy allergies. Just like cow’s milk, it is best to choose plain, unflavored, unsweetened varieties so you don’t end up drinking a ton of sugar.

Almond Milk

Almond milk is generally free of saturated fat, cholesterol but low in protein and calories (about 60 calories per 8 oz). Almond milk is usually fortified with the same (if not more) calcium and vitamin D as cow’s milk and is a good alternative for people who cannot drink cow’s milk. Keep in mind, it is best to choose plain, unflavored, unsweetened varieties so you don’t end up drinking a ton of sugar.

Coconut Milk

Coconut milk is delicious! Coconut milk has more saturated fat than the other non-dairy options, but it is also soy and dairy free! Coconut milk is usually fortified with the same (if not more) calcium and vitamin D as cow’s milk, but has little or no protein. Coconut milk is usually a good alternative for people who are lactose intolerant or have dairy allergies. Don’t forget… it is best to choose plain, unflavored, unsweetened varieties so you don’t end up drinking a ton of sugar.

Here are a few brands to check out:

• Silk
• Taste the Dream
• Galaxy Nutritional Foods
• Blue Diamond
• Trader Joe’s
• Whole Foods 365 Brand

What kind of milk do you drink?