ABC10 | Healthy Easter Basket Treats

I was on ABC10 TV out of Sacramento yesterday to show their viewers (a.k.a. Easter bunnies) how to pull together a ‘healthy Easter basket’. Hmmm…. that’s an oxymoron, you say. Believe it or not, options outside of solid chocolate bunnies, Peeps and sugar-coated sugar do actually exist.

Here are my five basic principles when it comes to “healthify-ing” this tradition.

  • Include plant-based foods and plant-based colorants.
  • Load up on whole grains.
  • Use healthy fats.
  • Cut back on sugar.
  • Swap out milk chocolate with dark chocolate.

All the recipes for the treats on the show will be featured in my upcoming book, “Athletes in Aprons“. 😀

Oat & Berry Bars: These whole-grain, gluten-free bars are made with oat flour and rolled oats layered with an organic berry purée sweetened with just apple juice.

Chocolate Chip Cookies: These cookies will surprise you! They’re made with garbanzo bean and fava bean flours, oat flour, zucchini, dairy-free dark chocolate, and organic unsweetened applesauce. Gluten-free.

Fudge Brownies: These fudge-y treats are made with whole wheat flour and… spinach. Really! Their moist richness comes from just a couple tablespoons of extra virgin olive oil, unsweetened applesauce, and golden ground flaxseeds. You have to taste ’em to believe they’re not loaded with hydrogenated fat and white flour.

Banana-Date Granola: Most granolas are made with lots of oats, sugar and fat. Here’s a no-sugar/no-fat-added granola (no kidding!) made with a base of protein- and     Continue reading “ABC10 | Healthy Easter Basket Treats”

How to Dodge This Deadly Bullet (Sudden Cardiac Death)

Healthy Life Green Road Sign Did you know… that sudden cardiac death is usually the first symptom of coronary heart disease (CHD) — especially among women?

Compared to men, studies show that women are 66% less likely to be diagnosed with coronary heart disease before sudden cardiac death strikes. If you’re a woman and free of symptoms, you’re not identified as “high risk” which means you’re not eligible for cardiac interventions that could save your life. SCD accounts for more than 50% of cardiac deaths (approximately 250,000 to 310,000 cases annually in the United States).

Heart Attack vs. Sudden Cardiac Death

To clarify, the terms “heart attack” and “sudden cardiac death” are NOT the same thing.

  • A heart attack or myocardial infarction (MI) occurs when the flow of oxygen-rich blood suddenly gets blocked. Oxygen can’t get to a section of the heart and cardiac tissue dies. Most often the heart is blocked by a build-up of fatty plaque.
  • Sudden cardiac death (SCD) is an abrupt loss of heart function as a result of abnormal electrical impulses within the heart. The heart’s electrical system may fail from physical stress, inherited arrhythmias, drug/alcohol abuse, chronic kidney disease, structural changes in the heart, and/or scar tissue that damages the heart’s electrical system. (Cardiac deaths were considered “sudden” if the death or cardiac arrest occurred within 1 hour of the onset of symptoms.)

Simply put, SCD is considered an ‘electrical’ problem whereas a heart attack is more of a ‘plumbing’ problem. Over the years, I’ve had several patients that were revived and survived sudden cardiac arrest who said they didn’t need cardiac rehab because they didn’t have a heart attack, but had an “electrical issue”. They couldn’t be more wrong.

SCD Risk Can Be Prevented   

The Journal of the American Medical Association (JAMA) published a 26-year study of nearly 82,000 women that showed you can reduce your risk for sudden cardiac death. In the majority of people, coronary heart disease is usually the underlying cause of SCD and this study showed that a low-risk, healthy lifestyle is associated with a low risk of sudden cardiac death.    Continue reading “How to Dodge This Deadly Bullet (Sudden Cardiac Death)”

Fit Find | Evo™ Oil Sprayer

 

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The Evo™ oil sprayer is my newest and absolute favorite gadget in my kitchen. I love it so much that I give it a “Must Have” for every health-conscious kitchen! Yes, really! It’s great for cooking, baking, sautéing, grilling, you name it.

What I Love About It

When pouring oil straight from the bottle, I would usually end up with more than I need and with oil in concentrated doses on my food or sauté pan. What I like about the Evo is that it sprays in what they call a “fan spray pattern” which is why it dispenses the exact amount of oil that I want and where I want it (great for portion control). It’s also refillable and reuseable, so it’s economical, as well as easy to clean.

I really like the trigger design because it feels good in my hand, that is, it’s ergonomic. If you have arthritis or carpal tunnel syndrome, the Evo is much easier to handle than the aerosol types. I suggest getting a pair of them — one for your favorite oil as well as balsamic vinegar. I spray fresh fish, veggies before roasting (much better than ‘drizzling’ oil all over them), and salads as well as my waffle iron, sandwich grill and baking pans. I plan to get another one to use for my own oil and vinegar dressing!

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18-oz Evo

The BPA-free Evo Oil Sprayer comes in different sizes. I have the smaller 8-oz. size (in the photo at the top) which is perfect for my cooking needs and is great for portability. They also have a large 18-oz. size (left) for the commercial cook or someone who cooks a LOT of food at home. Check out their blog for videos.

Commercial aerosol cooking sprays are horrible. They contain propellants and chemicals and they’re messy. Their inevitable overspray left a sticky hard-to-remove residue on my wood cabinets and cooking surfaces. Ugh. I also never cared for the ‘mister’ types for spritzing oils because they clogged up and were hard to clean.

Apple c heart symbol_40x54Fit Tip: Evo is perfect for taking on picnics, BBQ’s or camping trips. I took my Evo on our last camping/fishing trip for grilling and cooking. It was so convenient to grab my Evo and go. Just be sure to lock the sprayer before you pack it up! It was so much more convenient than trying to fill up a travel size bottle of olive oil or packing up the entire bottle of oil (plus a basting brush) as I usually have had to do. Happy spraying! 🙂

Relax and Live Life…

Quote_Life is like a camera

“Life is like a camera. Just focus on what’s important. Capture the good times. Develop from the negatives & if things don’t work out… just take another shot.”

For more inspiration: http://www.pinterest.com/karenowoc/quotes-that-move-me/

Live in the Moment…

Quote_If you are depressed..

“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.” ~ Lao Tzu

For more inspiration: http://www.pinterest.com/karenowoc/quotes-that-move-me/