Women of Wisdom®

Chef Keith Blauschild’s Tuna Romesco

July 23, 2011 By HeidiRichards Leave a Comment

A meaty tuna steak topped with a fresh, spicy, almond-studded tomato sauce.

Four 6-ounce tuna steaks

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1 plum tomato, cut in half and seeds removed

1 tablespoon extra-virgin olive oil

1 teaspoon minced garlic

1/4 cup blanched almonds

1/4 cup sun-dried tomato

1/4 cup chopped roasted red pepper

1 pinch crushed red pepper flakes

1 tablespoon red wine vinegar

1 tablespoon fresh chopped parsley

Season tuna with salt and pepper and refrigerate until ready to cook. Roughly chop the tomato. In a skillet heat the olive oil over medium heat. Add the garlic and almonds and sauté until the garlic turns golden but not too brown. Add the plum tomato, sun-dried tomato, roasted red pepper, and red pepper flakes. Cook until the tomato is soft. Let cool. Place the tomato mixture in a blender and puree until smooth. Remove to a bowl and stir in the vinegar and parsley. To cook the tuna, spray the fillets lightly with nonstick cooking spray. Heat a nonstick skillet or grill to high heat. Cook for 4 to 5 minutes on each side depending on thickness and desired degree of doneness.

Serves 4

NUTRITION per 6-ounce tuna and 1/4 cup sauce:

Calories: 285

Fat: 10 g (< 1 g EPA, < 1 g DHA, <1 g ALA)

Saturated Fat: 1 g

Cholesterol: 77 mg

Sodium: 307 mg

Carbohydrate: 6 g

Dietary Fiber: 2 g

Sugars: 2 g

Protein: 43 g

Excerpted with permission from Prevent a Second Heart Attack by Janet Bond Brill ©2/2011.

JANET BOND BRILL, PH.D., RD, CSSD is a nationally recognized nutrition, health and fitness expert and published author whose work has helped thousands of people achieve better health. Dr. Janet has authored two books; the most recent is Prevent a Second Heart Attack. Prevent a Second Heart Attack follows the bestselling book, Cholesterol Down (Crown, 2006).

Filed Under: Diet and Exercise, Featured Bottom, Recipes Tagged With: chef's recipe, healthy eating, tuna, tuna romesco, tuna steaks

LAUGH IT OFF: LOSING WEIGHT BY LAUGHING

July 15, 2011 By HeidiRichards Leave a Comment

By Allen Klein

“You know it’s time to cut down on calories when you step on the scale and the readout says, One at a time, please!” - Anonymous

Many of us tend to gain a few extra pounds from time to time. But there is no need to despair because laughter is here. Exercising your sense of humor can actually help you shed those extra pounds.

Several years ago, scientists found that a hearty laugh is a calorie burner. They discovered that 10 to 15 minutes of belly laughter can burn off the number of calories found in a medium square of chocolate. In other words, a good belly laugh can actually reduce the size of your belly.

Researchers at Vanderbilt University in Nashville, Tennessee, recruited 45 couples. They played comedy clips for them and measured how many calories they burned when they laughed.

The volunteers were told that they were being tested for emotional reactions to various video clips. “We didn’t tell them that the goal of the study was to measure laughter, because then they might have forced it and we wanted it to be genuine laughter,” said the lead researcher, Maciej Buchowski, director of bionutrition at Vanderbilt.

The volunteers relaxed in their reclining chairs and watch what was on the screen. “First it was half an hour of something boring – an English landscape,” Buchowski said. “During that time we measured the baseline, the resting metabolic rate.” Then they viewed five different comedy clips for 10 minutes each, interspersed with five-minute intervals of sheep wandering around fields in England.

The results of the research showed that the participants “burned 20 percent more calories when laughing, compared to not laughing.” Depending on body size and how hard a person laughs, researchers calculated that if somebody laughed from 10 or 15 minutes a day they could burn up to 50 calories. In other words, if you laughed for 10-15 minutes a day, you’d burn enough calories to lose about 4.4 pounds in a year.

Laughter may not exactly be an effective way to shed a lot of extra pounds but it’s a sure fun way to try.

And to start you laughing, here is short excerpt from Nancy Cohen’s list of “What I Learned About Cooking Last Night”:

• You shouldn’t dry lettuce leaves with a blowdryer.

• If you need to thaw ice cream, nine minutes in the microwave is too long.

• Do not put keys in key lime pie.

Allen Klein is an award-winning professional speaker who shows audiences how to find humor in not-so-funny stuff. He is a recipient of a Lifetime Achievement Award from the Association for Applied and Therapeutic Humor, and, the author of 17 books including The Healing Power of Humor, The Courage to Laugh, Change Your Life! A Little Book of Big Idea, Inspiration for a Lifetime, and, Learning to Laugh When You Feel Like Crying. More info at www.allenklein.com

Filed Under: Diet and Exercise, Featured, Featured Bottom Tagged With: diet and exercise, exercise, laughter, lose weight, weight loss, women of wisdom

Fishing for a Longer Life

July 13, 2011 By HeidiRichards 1 Comment

What Eating More Fish Can Do for You by Janet Bond Brill, Ph.D., R.D., LDN

It’s called the “Eskimo factor.” As early as 1944, scientists began to document that Greenland Eskimos had virtually no heart disease. This phenomenon occurred despite the fact that the Eskimos ate a diet low in fruits, vegetables, and complex carbohydrates. But what they did subsist on was a diet loaded with oily seafood such as whale and seal meat —providing the Eskimos with a huge daily dose of fish oil (about 15 grams), rich in the superbly heart-healthy marine omega-3 polyunsaturated fatty acids.

Eating fish is key to heart health because it is human beings’ primary source of the cardio-protective fatty acids known to enhance human health: the twin polyunsaturated, or “long-chain” omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Studies show that people who eat a fish-rich diet are less likely to suffer a fatal heart attack and have a greater longevity.

Salmon and other seafood is one of the eight key food groups — along with extra virgin olive oil, leafy greens, figs and other fruits, lentils and other legumes, walnuts and flaxseeds, oatmeal and other whole grains, and red wine — that are part my plan (detailed in Prevent a Second Heart Attack) to reverse heart disease, or build good heart health to hopefully avoid heart troubles. Dark chocolate is a bonus food in this plan. Yeah!

Omega-3 fish fat can protect against heart disease by targeting the three key areas of heart disease vulnerability, medically termed the “trilogy of vulnerability”:

1. vulnerable plaque—the root cause of most heart attacks;

2. vulnerable heart muscle—prone to electrical disturbances of the heart (arrhythmias); and

3. vulnerable blood—prone to form blood clots

Daily intake of fish fat can boost your heart disease defense system by:

• Decreasing progression of and stabilizing vulnerable plaque

• Reducing your risk of sudden death by protecting against arrhythmias

• Lowering your triglyceride level

• Fighting inflammation

• And thinning your blood, omega-3 fats make platelets less likely to stick together

and form clots.

One additional advantage of frequent consumption of fish in lieu of other types of animal protein is that fish is the perfect diet food — loaded with protein but low in saturated fat and calories. Hence, eating your seafood prescription will also help you control your weight, and being overweight is another major risk factor that ups your odds of a heart attack.

Here are a few of the ideas to help you increase your consumption of healthy seafood:

• Go to your local fish monger and be sure to buy really fresh fish — fish that doesn’t have a fishy smell. Don’t be shy about asking to smell the fish before purchasing. I buy fish that’s right off the boat — in bulk — take it home, cut it into individual servings, wrap in wax paper, label, and freeze.

• If you eat out, frequent a steak house, where you can almost always find salmon or a tuna steak on the menu. Just be sure to order it grilled and simply dressed with a squeeze of fresh lemon.

• Consider a can of water-packed albacore tuna served over your greens for lunch with olive oil vinaigrette—instead of a sandwich of cold cuts.

• Contrary to popular belief, both deep-sea cold water fish and freshwater fish from cold waters (such as lake herring, lake trout, and whitefish) are good sources of healthful omega-3 fatty acids. Buy them fresh or frozen; bake, grill, or broil and not deep-fry the fish for maximum heart health benefits.

Use seafood as your protein source of choice is a superbly heart-healthy strategy. You may be surprised at how delicious simply prepared, fresh fish can be. Chef Mario Spina’s Grilled Swordfish, Chef Kern Mattei’s Steamed Red Snapper with Black Bean Sauce, and Chef Julie Korhumel’s Steamed Halibut and Fresh Vegetables in Parchment Paper and Chef Keith Blauschild’s Tuna Romesco are some the delicious recipes in Prevent a Second Heart Attack that feature fish and are sure to please the palate.

Janet Brill, Ph.D., R.D., LDN, is a leading diet, nutrition, and fitness expert. She is the author of Prevent a Second Heart Attack and Cholesterol Down. Learn more at www.drjanet.com.