Review: Chobani


By: Nikki Nies

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Disclosure Agreement: Review was due to compensation from the company’s whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are our own. 

Photo Credit: Chobani

Sources:Chobani

Isoflavones


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Original Image by Personal Creations via Flickr

 

By: Nikki Nies

The word isoflavones may suggest it is a flavanoid, but in actuality, isoflavones are phytochemicals found in soy and legumes, which block estrogen activity in cells, indirectly reducing risk of breast and ovarian cancer.

Some isoflavones are phytoestrogens, which are non-steroidal, weak versions of estrogens.dietary sources of isoflavones include chick pea, alfalfa and peanut.

 

Sources: http://www.sciencedaily.com/articles/i/isoflavone.htm

http://www.med.nyu.edu/content?ChunkIID=21778

Traveling with HLD


Original Image by David Goehring via Flickr
Original Image by David Goehring via Flickr

By:Nikki Nies

In today’s world, we’re surrounded by terms such as ‘good fats’ and multisyllable concepts, such as ‘atherosclerosis.’ Yet, for the average American these terms just bring more confusion to the table than help shed light on how to solve the issues at hand. How can those words be applied to daily life? By breaking down what those definitions mean is the first, best step towards understanding how one can travel with hyperlipidemia (HLD) on the go. HLD may sound terrifying, but it’s just the technical term for too many “lipids” or fats in the blood.  HLD is the elevation of cholesterol and/or triglycerides, making it a risk factor for developing atherosclerosis (“hardening of arteries) and heart disease.

While primary hyperlipidemia emerges due to familial history, secondary HLD can develop due to increased dietary intake, medical conditions (i.e. lupus, kidney disease, alcoholism, obesity, diabetics or hypothyroidism) and/or medications. In other words, with modifiable changes added to one’s lifestyle, secondary HLD can be reduced and/or eliminated altogether.

In regards to one’s heart health, there are three major lipoproteins. Low density lipoproteins (LDL) are considered “bad cholesterol.” It’s recommended cholesterol be <200 mg/dL, LDL:<130 mg/dL and HDL be >60 mg/dL. To keep cholesterol levels at optimal levels, it’s recommended to implement a low fat, cholesterol lifestyle, restricting total fat intake to 30% of daily calories, saturated fat to 7% and dietary cholesterol to 300 mg/day.  However, when you’re on the go, it can be hard to discern how much fat is eaten in an entire day. Therefore, identifying  ‘good fats’ and which menu items would be better in the long run can help make traveling more enjoyable and healthier.

Suggestions for how to travel with HLD:

  • Make every effort to make half of grains whole grains, opt for low fat dairy products, fruits and vegetables and poultry, fish and nuts, while cutting back on sugary foods and beverages and red meat
  • Add in ‘healthy fats’ that contain monounsaturated and polyunsaturated fats
    • This means swapping out tropical oils (i.e. coconut for liquid) and eating fish and nuts instead of red meat
  • Be aware that foods high in saturated fatcan be equally high in calories
    • Majority of high saturated fat foods derive from animal sources (i.e. beef, lamb, pork, lard, butter, cheese and/or dairy products made from whole or reduced fat milk)
    • Again, limit plant based oils that contain high amounts of saturated fat, even though cholesterol free (i.e. palm kernel oil, coconut oil and/or palm oil)
  • Increase soluble fiber consumed, which can help decrease cholesterol levels by as much as 10%
    Original Image by s58y via Flickr
    Original Image by s58y via Flickr
    • Common sources: oats, barley, nuts, legumes and fruits and vegetables
  • Opt for boneless,skinless cuts of meat instead of fried, breaded or battered (i.e. skinless boneless chicken breast)
    • Trim fat from meat
  • Limiting alcohol can help reduce triglyceride levels, as alcohol consumption can raise triglycerides by 5-10 mg/dL
  • In increasing increments, daily regular activity can help lower LDL, while increasing HDL
    • Even a 30 minute brisk walk can do wonders in reducing risk
    • Walk at an intensity that you’re breathing hard, but can still carry a conversation
    • Build up to target heart rate gradually, which is 50-70% of maximum heart rate
  • Devote a certain amount of time each day to get the recommended 10,000 steps in

The FDA has recently declared trans fat as no longer generally recognized as safe, giving food companies until 2018 to remove trans fat from foods altogether.   This ban will take us one step closer to food companies providing fresher ingredients and allow consumers to choose healthier, heart healthy options. While on the go, what hacks have helped you the most?

Sources:  http://www.nmihi.com/h/hyperlipidemia.htm

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Hyperlipidemia_UCM_434965_Article.jsp

Cucumbers and Tomatoes with Parmesan Dressing


Ingredients

  • 3 cucumbers
  • 1 pint cherry tomatoes
  • 1 cup oil
  • 1/2 cup balsamic vinegar
  • 2 T parmesan cheese
  • 1/2 teaspoon pepper
  1. Whisk together oil, vinegar, cheese and pepper
  2. Peel and slice cucumbers
  3. Peel and wash tomatoes
  4. Pour dressing over cucumbers and tomatoes

Chicken Medallions in Tarragon Sauce


Serves 8

IMG_9275Ingredients:

  • 2 lbs. boneless chicken breasts
  • 1 egg plus 1 T water beaten well in bowl
  • Flavored breadcrumbs and flour for coating chicken
  • 1-14 oz. can artichoke hearts drained and quartered (reserve 3 t of liquid)
  • 1 stick sweet butter cup into eight pieces
  • 3 sprigs of fresh Italian parsley chopped-stems removed
  • 2 cloves of garlic, minced
  • juice of ½ lemon
  • ¼ cup dry white wine
  • 1 small jar pimentos
  • 1/3 oil for frying

Combine next three ingredients for Tarragon Sauce: IMG_9276

  • 2 T white vinegar
  • 2 T fresh tarragon (1 tsp dry) crushed between fingers
  • 3 t reserved liquid from artichoke hearts

Wash breasts and pat dry with paper towels. Cut into 1” cubes. Dredge in flour, dip into eggs and then breadcrumbs.

Heat oil in heavy skillet and fry chicken medallions on both sides until golden brown.

Drain on paper towel.

Remove any excess oil and wipe down skillet with paper towel.

At low heat, add butter and garlic, stir until garlic turns lightly golden.

Add tarragon mixture and simmer for one minute.

Add artichoke hearts and incorporate into mixture.

Remove pan from heat, stir in lemon juice, wine and chopped parsley.

Place chicken in oven proof serving dish. Lift artichokes from liquid and place around chicken*

Top with pimentos and cover with foil, slitting foil with knife to allow steam to escape.

Bake in preheated oven at 350F for 15-20 minutes.
Remove foil and bake for 10 minutes more.

*Stop at this point, cover and refridgerate when preparing ahead of time

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