Meadville Tribune

Breaking News

Our Health

June 11, 2013

Barbecue season: Serve up some tasty (and healthy!) new dishes

The month of June ushers in summertime, and that means it’s time to fire up the grill. Many of you may use your grill all winter long, but ours is generally buried in snow on our open deck, so we look forward to weekly grilling this time of year.

Consider these five easy tips for healthy grilling:

- Trim visible fat from meats to reduce calories, fat and burn-factor on the grill.

- Choose your favorite meats, but consider eating smaller portions of them and balancing the plate with low fat, fiber-rich side dishes.

- Include veggies during every grill fest and use the grill to cook them. Grill veggies first, then set them aside while meat cooks. Cut zucchini or eggplant into quarter-inch planks, brush with olive oil and herbs, and grill on both sides until tender. Grill quartered, seeded, bell peppers or thickly sliced onions. Grill fruit too — halved freestone peaches or pineapple slices are delicious accompaniments to chicken or beef.

- Make kabobs. This is a great way to stretch your dollar by using less meat and adding in small chunks of veggies.

- Marinate. Not only can this help your budget — using a less expensive cut of beef, for example — but it also has been shown to reduce carcinogens by 57 to 88 percent. A marinade is a mixture of oil, vinegar, herbs and spices.

A nutty twist on summer sides

Most of you probably have the meat portion of the meal down, but what about those side dishes? Side dishes are a great way to balance out a meal and add more nutrients and fiber. Why not try something new?

A recent large study — 7,447 participants, ages 55 to 80 — showed that a Mediterranean diet that includes nuts could reduce risk of cardiovascular disease. Participants were at high risk for heart disease (but without disease) and were placed on one of three diets:

- A Mediterranean diet with extra virgin olive oil;

- A Mediterranean diet with mixed nuts; or

- A control diet — they were only told to reduce dietary fat.

Each group received individual and group education each quarter over the study period of 4.8 years. The study found a relative risk reduction of approximately 30 percent among high-risk people who were initially free of cardiovascular disease.

This study shows that diet is indeed a factor in reducing heart disease risks and incidents related to heart disease — hypertension, heart attack, stroke. Diets such as the Mediterranean Diet and the DASH Diet are both proven to improve heart health.

Adding foods to your diet such as small portions of nuts can help. Rather than just thinking about nuts as a snack, consider learning to cook with them and add them to recipes. Nuts like walnuts are high in omega-3 fatty acids, but they are also high in calories, so portion control is important.

I loaded up on walnut snacks from the California Walnut Board at my spring conference, and with that I received lots of tasty recipes that incorporate these heart-healthy nuts into your diet. Crunchy and tasty, they bring great texture and flavor to dishes. For something different to try, our pasta with zucchini yogurt sauce with walnuts from our Hypertension Cookbook incorporates a small amount of walnuts.

To find more walnut recipes, visit walnuts.org for recipes like this blueberry, watermelon and walnut salad — it’s a fresh addition to your summer picnics.

Blueberry, watermelon and walnut salad

Ingredients

1/4 cup lime juice

1/4 cup olive oil

2 tablespoons honey

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 cups seedless watermelon, cubed

1 cup fresh blueberries

1 cup California walnuts, chopped

1 large yellow bell pepper, cut in bite-size pieces

6 cups mixed baby greens

4 skinless, boneless chicken breast halves (about 4 ounces each), grilled or sautéed until cooked through (see note below)

Directions

Preheat oven to 350 degrees Fahrenheit and spread walnuts in one layer on baking sheet. Bake until just toasted and aromatic, about 8 minutes; remove and let cool.

To prepare vinaigrette, in a small bowl, whisk together lime juice, oil, honey, salt and pepper.

For the salad, in a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half of the vinaigrette; toss to coat. In a large bowl, toss greens with remaining vinaigrette. Divide greens among four plates; top with fruit and walnut mixture. Slice each chicken breast diagonally and serve with the salad.

Nutrition Information

Calories: 535. Total fat: 35 g. Saturated fat: 4 g. Monounsaturated fat: 14 g. Polyunsaturated fat: 16 g. Trans fat: 0 g. Choles-terol: 66 mg. Sodium: 378 mg. Total carbohydrate: 29 g. Dietary fiber: 5 g. Protein: 32 g.

Rust, a local registered dietitian and author, can be contacted via her website, rustnutrition.com, or by emailing her at rosanne@rustnutrition.com.

1
Text Only
Our Health
  • Don't let a desk job negatively impact your health

    If you’re female, you might want to consider a more physically active career to avoid a variety of cancers.

    July 21, 2014

  • Study focuses on cancer in those who apply pesticides

    This year marks the end of the Agricultural Health Study, a 20-year study of the effects of pesticides on farm workers and their families. Although the study focused on Iowa and North Carolina, there are still some elements that are important for Pennsylvania farmers as well as anyone who handles chemical compounds.

    June 30, 2014

  • Learn to swim and keep drowning at bay

    When you and your family hit the pool or the beach this summer, you need to be aware of a phenomenon known as secondary drowning, or dry drowning.

    June 16, 2014

  • ‘Planting’ the seeds of a better diet this summer

    Summertime is a great time to make improvements to your diet and lifestyle. Despite the conflicting “advice” you may get about diet when reading the popular press (not to mention all of the “food rules”), adding more plants to your diet is always a good idea.

    June 9, 2014

  • Is the idea of drinkable sunscreen worth swallowing?

    Tired of greasy, sticky hands after applying sunscreen? Even the spray-on sunscreens leave you inhaling fumes that you shouldn’t breathe. Well, enter a new era of skincare products: drinkable sunscreen.

    June 3, 2014

  • Survivor stories: Beating cancer with faith and family love

    I recently talked with Rebecca Arbuckle of Meadville to discuss her journey with breast cancer and how she was able to beat it with faith, strength and the love of her family. Although our conversation was upbeat and filled with confidence, there were times that emotion broke through, as it should, for having faced such a battle and won. I am in awe of the people I have had the chance to interview and am honored to share their stories.

    May 27, 2014

  • Uncovering the simple fix to the 'super bug'

    The World Health Organization has identified a serious threat to human health around the globe. Known as a “superbug,” this antimicrobial resistant bacterial infection has been coined “AMR” (Antimicrobial Resistance).

    May 19, 2014

  • Get educated about high blood pressure and eating better

    May is High Blood Pressure Education Month, and one in three Americans have it. High blood pressure (hypertension) is a leading risk factor for stroke. Hypertension is often referred to as the “silent killer” since you may feel no apparent symptoms. Yet, high blood pressure will cause damage to the blood vessels, brain and heart over time.

    May 13, 2014

  • Researchers: colon cleansing health benefits a myth

    Researchers have found that while colon cleansing has been around since ancient times, the health benefits are basically a myth.

    May 5, 2014

  • Prescription for Medical Nutrition Therapy

    Nutrition is a vital part of being well, and an even more important part to getting well (or healing). It’s a critical part of prevention, yet if I surveyed physicians or lay people, and asked them “Does diet therapy work?” chances are at least 70 percent of them would say “No.”

    April 21, 2014

Business Marquee
AP Video
Judge Ponders Overturning Colo. Gay Marriage Ban Airlines Halt Travel to Israel Amid Violence NYPD Chief Calls for 'use of Force' Retraining VA Nominee McDonald Goes Before Congress Bush: Don't Worry, Sugarland Isn't Breaking Up US Official: Most Migrant Children to Be Removed Police Probing Brooklyn Bridge Flag Switch CDC Head Concerned About a Post-antibiotic Era Raw: First Lady Says `Drink Up' More Water Courts Conflicted Over Healthcare Law Holder Urges Bipartisanship on Immigration Raw: Truck, Train Crash Leads to Fireball US Airlines Cancel Israel Flights Obama Signs Workforce Training Law Crash Victims' Remains Reach Ukraine-held City Diplomatic Push Intensifies to End War in Gaza Cat Fans Lap Up Feline Film Festival Michigan Plant's Goal: Flower and Die Veteran Creates Job During High Unemployment
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Stocks