Tags
Blog

'healthy' posts

Focus on the Positive

This February for Heart Health Month, let's focus on the positive.

Too often when discussing eating for heart health we focus on the things we should be decreasing (sodium, saturated fat, trans fat, added sugar) rather than focusing on the many positive things we could be adding to our diets.

So what can you add to your food intake for heart health?

We know from national surveys that the majority of Americans are not consuming recommended amounts of fruits, vegetables, whole grains, diary, seafood, and heart healthy oils. This translates to a lack of important nutrients, such as Vitamin D, potassium, calcium, and fiber.

Think of one healthful item from each category above that you could add into your diet over the month of February. Here is a list of one of my favorite foods from each category to give you some ideas.

Healthy Highlights of Chocolate

Flip the calendar to February and just like Pavlov’s dogs, you may immediately salivate for dark chocolate, bright red roses and heart shaped everything. You may think that Valentine’s day is a romantic holiday fueled by Victoria’s Secret, florists and chocolatiers, but there is a reason for everyone to celebrate this Heart Healthy Month. For the 40 plus percent of people flying solo this season (the ones that rolled eyes at the heart encircling the 14th on the office calendar), there are reasons why you too should read on and learn of the health highlights of this ‘guilty pleasure’.

First - learning the language of chocolate and discovering the nutrients hidden in this gift from earth can empower you to look beyond the diet taboo and instead intentionally enjoy the benefits chocolate has to offer (perhaps innocently on more than one occasion per year).

Within the fruit pods of the Theobroma cacao tree lie cacao beans, the preliminary form of chocolate harboring the health benefits which transform the reputation of this guilty pleasure into an innocent delight. Cacao refers to the tropical tree (see image below) and bean, and is not to be confused with the term cocoa.

There are approximately 20-60 cacao beans per pod, which are removed from their pods, undergo fermentation and then are dried, roasted, and crushed. The resulting nibs are separated from their shells. You can purchase cacao nibs at natural foods stores (Whole Foods, PCC, Madison Market). These nibs are then ground to extract cocoa butter while producing a brown paste known as chocolate liquor during the extraction process.

When further extraction is performed, the cocoa mass that results can be ground to produce unsweetened cocoa powder. Unsweetened chocolate, the most commonly recognized form of chocolate by consumers, is made by mixing heated chocolate liquor with cocoa butter and sometimes lecithin. Bittersweet, semisweet, or simply sweet chocolate has sugar, vanilla and lecithin added.

Now that you are more fluent in the language of chocolate, you can advance to learn of the nutrients and other components in chocolate contributing to its health benefits.

Simple, heart-healthy Super Bowl recipe and advice from a cardiologist

It's heart month, and with the Super Bowl this weekend (and suggestions from the media that sporting events may trigger heart attacks), I decided to whip up my low-fat, smokey, heart-healthy three-cheese fondue, as well as ask cardiologist Mark Reisman, MD, for some tips.

Low-fat, smokey, three-cheese fondue (serves 6)

Ingredients

Top Four Innovations in Health Care Reform in 2012

What are the top four innovations in health care reform in 2012? 

1. Innovative changes in health benefit packages
2. Increased focus on primary and preventive care
3. Affiliations and data sharing between health networks
4. Personal health coaches

What exactly does this mean? Watch the video below to find out:

Five Healthy New Year's Resolutions for Men and Women

I'm a family doctor at Swedish's South Lake Union Primary Care Clinic - if you're into new year's resolutions, here are five healthy ones to try:

(Listen to the end for a 'bonus' resolution)

Back East ...in Issaquah

I've been spending my time on the East side opening the crowing jewel of Swedish Nutrition Services, Cafe 1910 at Swedish Issaquah.

Unfortunately I have 20 new pounds to show for it!

Results 57-62 of 62