Bodies By M.E.

Study after study reports that when your diet is high in fruits and vegetables — which are the richest natural sources of vitamins, minerals, and fiber — you are doing the best you can to protect your heart and help prevent many diseases, including cancer. Yet, approximately 90% of Americans fail to meet the government’s recommendations for fruit and vegetable consumption.

In light of the mounting evidence that fruits and vegetables offer even more health benefits than previously understood, it makes good sense to increase your intake of these foods and explore a wider variety of the fruits and vegetables.

An apple a day may “keep the doctor away,” but you’ll be doing your body a favor if you sometimes snack on other kinds of produce — kiwifruit, blueberries, carrots, pomegranate juice, or dried apricots, to name just a few. If you don’t already eat at least two cups of fruit and three cups of vegetables every day, consider the following heart-healthy tips:

• Heart Health Tip 1. Stock up on fresh fruits and keep them accessible on your countertop or visible in your refrigerator.
• Heart Health Tip 2. Add fresh or dried fruit to your breakfast cereal.
• Heart Health Tip 3. Thaw frozen berries and add them to plain or vanilla yogurt for a snack or dessert.
• Heart Health Tip 4. Have a six-ounce glass of 100% fruit juice with your breakfast.
• Heart Health Tip 5. As thirst-quencher or a mealtime beverage, make a “spritzer” by adding 100% fruit juice to sparking water or seltzer.
• Heart Health Tip 6. Enjoy a fruit smoothie made by blending low-fat milk or yogurt with fresh or frozen fruits.
• Heart Health Tip 7. Bring dried fruit (raisins, apricots, cranberries, apple slices) to work for mid-morning or mid-afternoon snacks.
• Heart Health Tip 8. Add tomatoes, onions, peppers, and/or mushrooms to an egg-white omelet for a hearty breakfast or brunch.
• Heart Health Tip 9. Chill small cans of vegetable juice to snack on at work.
• Heart Health Tip 10. When dining out, start your meal with a salad.
• Heart Health Tip 11. When making or ordering a wrap or sandwich, include lettuce, tomatoes, cucumber, and other raw vegetables.
• Heart Health Tip 12. Add raisins, grapes, or apple slices to your salads.
• Heart Health Tip 13. Make a big pot of vegetable soup on the weekend and freeze it in single-portion containers to reheat for a quick weekday lunch or supper.
• Heart Health Tip 14. Make your own pizza (you can buy ready-to- use dough at a pizzeria or supermarket) and top it with mushrooms, onions, broccoli, spinach, or eggplant.
• Heart Health Tip 15. Double the portion of vegetables you already eat at lunch and dinner.

Here we go again, the Holidays are coming up way to fast and we are all thinking about surviving them without screaming on January 1^st when we jump on the scale to see what the damages are. I try to stress to all those who will listen  we really have three days to worry about, Thanksgiving, Christmas and New Years. What happens in between these days is another story, Holiday parties and well intentioned food gifts can be a source of relentless temptation. What I suggest is to develop a Holiday survival plan.

• Skip any creamy cheesy dip. They are a source of very high calories that accumulate quickly.
• One- bite disasters. Cocktail franks, mini-meatballs, (my mother in-law ALWAYS makes these, I am convinced she is trying to P.. me off). All high fat, high sodium, trust me nothing good comes out of them.
• Deep fried chicken, mini quiche and those cheap little store bought appetizers. Do not even bother; you will hate yourself in the morning.
• This is gross, foie gras and organ based appetizers. Make sure you know a good cardiologist!

My advice- Real simple veggies are always safe with a low fat dip, shrimp, low-fat cheese, and whole grain crackers. I almost forgot watch alcohol consumption and what ever you do avoid those 900 calorie party drinks. Good Luck!

1. Crudités. The fiber in veggies will help fill you up, and they provide a nice, satisfying crunch. Choose a spectrum of colors (broccoli, cauliflower and carrots are good choices) and serve with low- or non-fat plain yogurt. Add some fresh herbs and seasonings for flavor.
2. Mixed nuts. When eaten sparingly, nuts are a terrific snack. Walnuts are a favorite, as they are rich in omega-3 fatty acids. Almonds and roasted soy nuts are also good choices. Nuts can be high in calories and fat (even if it’s the healthy monounsaturated kind) so don’t overindulge.
3. Smoked salmon. Salmon (especially wild Alaskan sockeye salmon) provides omega-3 fatty acids, the anti-inflammatory, essential fats our bodies need for optimum health.
4. Grilled figs and bleu cheese. Figs are high in fiber and antioxidants, and when combined with a bit of bleu cheese, provide calcium and protein – all in a delicious, easy-to-eat package.