Fishing for a Longer Life

Fatty fish that swim in the deep cold waters of the sea-such as salmon, halibut, tuna and sardines-contain a large amount of the ultra-heart-healthy omega-3 marine fats, DHA and EPA. Fish oil stabilizes plaque, reduces risk of sudden death, lowers triglyceride level and reduces inflammation. Fish oil has been shown to rev up the body's ability to dissolve blood clots that can precipitate a heart attack by sealing off plaque-filled arteries. Aim for at least two fatty fish meals per week and avoid fish high on the mercury scale: swordfish, marlin, shark and tilefish. (Note: albacore or "white" tuna has more mercury than canned light tuna. So, when choosing your meals of fish and shellfish, aim for eating up to 6 ounces (one average meal) of albacore tuna per week.) 

Recipe: Quick n’ Healthy Tuna Salad

This easy-to-make salad is a tasty way to get in your daily serving of beans (chickpeas) and garlic. Plus you’ll get a nice dose of heart-healthy omega-3’s from the tuna!

Food weight: 3.5 

Ingredients

Yield: 4 servings (serving size: ¼ of the recipe, 346 grams)

 Dressing:

• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• Juice from 1 lemon
• 4 cloves garlic, chopped into small pieces

 For the dressing: In a bowl, combine all dressing ingredients and whisk until blended. Place in large salad bowl.

 Salad:

• 1 small red onion, halved and sliced thinly
• 1 red pepper, sliced thinly
• 1 (12 ounce) can of white tuna in water, drained and flaked
• ½ cup sliced black olives
• 1 cup chick peas, rinsed and drained
• ¼ teaspoons salt
• ¼ teaspoon pepper
• ¼ cup fresh chopped parsley
• 2 bags (4 ounces each) of organic mixed baby greens

 Directions

For the salad: Add onion, pepper, tuna, olives, chick peas, parsley and salt and pepper to the salad bowl containing the dressing. Toss until mixed thoroughly. Place greens on a serving plate, dish out tuna salad onto greens and serve.
 

Nutritional Information (¼ of the recipe, 346 grams or ~ 1 ½ cups salad):
Food weight: 3.5, Calories: 348, Fat: 18 g, Cholesterol: 26 mg, Sodium: 682 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 27 g

Thinking of running a marathon?

Having trained for and completed four marathons, Dr. Janet must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma andmyeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time. 

Recipe: Garlicky Bean Dip

Serve as an appetizer with crudites or eat as a snack with baked tortilla chips or whole wheat pita crisps.  Either way this is a quick and tasty way to get in three of my top ten super foods:  garlic, extra virgin olive oil and beans.

Food Weight: 1.0

Ingredients
Yield: 10 servings (serving size: 1/10 of recipe, 54 grams or ~1/4 cup)

1 (15.5 ounce) can of cannelloni beans, rinsed and drained
1/3 cup extra virgin olive oil
1 garlic clove, minced
1/2 teaspoon salt
Juice from 1/2 a lemon
Freshly ground pepper to taste

Directions
In a food processor, add beans, olive oil and chopped garlic.  Process until smooth.  Season with salt, lemon juice and pepper, blend and transfer mixture to a serving dish.  Serve as a dip for fresh vegetables or as a spread on baked tortilla or whole wheat pita chips.

Nutritional Information per Serving (54 grams or ~1/4 cup):
Food weight: 1.0, Calories:97, Fat: 8g, Cholesterol: 0mg, Sodium: 275mg, Carbohydrate: 7g, Dietary Fiber: 2g, Sugars: 0g, Protein: 3g

Trim the Soda, Trim the Kids

So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!