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
Posted in Antioxidants, FOOD ED| NUTRITION, Heart Healthy, Lifestyle, Longevity, Nutrients, Tips & Techniques
Tagged Easter basket, Easter treats, fresh produce, gluten-free, healthy treats, Karen Owoc, Mellisa Paul, Sac & Co, whole grains
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
Posted in ♥ DAILY DOSE, Cardiovascular Health, Exercise, FOOD ED| NUTRITION, Heart Healthy, Lifestyle, Longevity
Tagged cardiac arrest, healthy lifestyle, healthy living, heart attack, Karen Owoc, Longevity, myocardial infarction, SCD, sudden cardiac death
Guest appearance on ABC10 “Sac & Co”
VIDEO: Native Hawaiian cuisine traditionally consisted of meat (pig and fowl), fish and shellfish, pineapples, coconuts, coconut milk, sweet potatoes, taro, seaweed, and sea salt as a condiment. Here’s an updated veggie version of some historical Hawaiian dishes which incorporate some of these native foods. I chatted with host Mellisa Paul on Sac & Co, ABC10’s local morning TV show out of Sacramento, about how to host a vegetarian Hawaiian luau.
Here’s what I prepared for the show:
- Vegetarian Poke: tofu, mango, avocado, wakame (seaweed to impart the flavor of the sea), sweet onions (e.g., Maui or Vidalia onions), green onions, macadamia nuts, Hawaiian sea salt
- Vegetarian Lau Lau: sweet potato, spinach, sweet onions, green onions, coconut milk, smoked paprika, red pepper flakes, Hawaiian sea salt, and collard greens
- Hibiscus Cooler
- Mango Freeze
- Sparkling POG Juice
- Haupia with fresh fruit and edible flowers (coconut dessert – pudding style)
- Hawaiian bread pudding
- Fresh pineapple in freshly cut coconut bowls
Fit Tip: If you cannot find Maui or Vidalia onions, look for an onion that has a flattened vs round globe shape. These onions are less pungent due to their low amount of sulfur compounds which allows their ‘sweetness’ (sugar) to come through.
Posted in FOOD ED| NUTRITION, Heart Healthy, Longevity, Tips & Techniques
Tagged ABC10, Hawaii, Hawaiian luau, Karen Owoc, lau lau, Mellisa Paul, poke, Sac & Co, vegetarian, vegetarian lau lau, vegetarian poke
Guest appearance on ABC10 “Sac & Co”
VIDEO: As children develop, they also develop likes and dislikes for different foods whereby mealtime can become a battleground with your kids (or grandkids). I chatted with host Mellisa Paul on Sac & Co, ABC10’s local morning TV show out of Sacramento, about how to get your picky eater to be more curious and adventurous when it comes to trying new foods.
Above are my top picky-eater picks that I prepared for the show:
- Inside-Out Cheeseburgers (can be made with tofu, turkey or beef)
- Garden Pasta Salad (leaf-shaped pasta with broccoli ‘trees’ misted with olive oil)
- Carrot Flowers in Edamame and Brown Rice
- Lasagna Logs
- Personal Pinwheels in Zucchini Rings
- Surprise Branana Muffins
June is Men’s Health Month
VIDEO: Three men/boys kill themselves every hour of every day. Would you recognize the symptoms if your son, husband, father or friend is depressed? Men generally don’t show the “classic” signs of depression nor do they typically reach out for help or seek medical attention.
Even trained clinicians are less likely to correctly diagnose depression in men than in women. In this episode, I talk with Dr. Will Courtenay, “The Men’s Doc”, an internationally-recognized expert on men’s emotional health. We discuss the symptoms and causes leading up to depression in men, including postpartum depression in men. (Yes, really!)
It wasn’t that long ago that actor and comedian Robin Williams shocked the world by killing himself. Williams battled drug and alcohol abuse for decades and had open heart surgery in 2009. Heart patients often experience anxiety after their cardiac event.
This episode also includes a three-minute segment on “Pet Health”. Pets often help alleviate depression. Find out how to care for your senior pet with San Ramon veterinarian Dr. Glen Weber.
Posted in FIT TV | VIDEOS, Heart Health | Cardiac Rehab, Longevity, Men's Health, TV | Heart Health, TV | Men's Health
Tagged anxiety, cortisol, depression, Dr. Will Courtenay, emotional health, HealthStyle TV, heart health, Karen Owoc, Men's Health Month, pet health, senior pet care, stress, The Men's Doc
If you made a promise to exercise more starting on the first of the year, three months have now passed. If you enthusiastically invested in the latest and greatest home fitness equipment or a membership at the nearest gym, how many hours have you logged in so far?
If you’ve had trouble sticking with your exercise regimen because it’s become too hard, too boring or just too _____ (you fill in the blank), here’s a New Year’s Resolution ‘addendum’ that may help. Continue reading
Posted in Exercise, Fitness | Exercise, Lifestyle, Longevity, Men's Health, Women's Health
Tagged exercise, get healthy, HealthStyle TV, healthy living, heart health, Karen Owoc, lose weight, New Year's resolution
Dogs know how to live and love. We can learn from them…
• Always run to greet loved ones when they come home.
• Never pass the opportunity to go for a joy ride.
• Relish in the simple joy of fresh air and wind in your face.
• Take naps.
• Stretch before rising.
• Run, romp and play daily.
• Eat with gusto and enthusiasm.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, lie on your back in the grass. On hot days, drink lots of water and find shade. Continue reading
VIDEO: Here’s a brilliant use of peanut butter…. to diagnosis early stage Alzheimer’s disease. According to University of Florida Health researchers, all you need is a tablespoon of peanut butter and a ruler.
Why Test Your Nose for Alzheimer’s?
The ability to smell is associated with your first cranial nerve (the olfactory nerve) which is one of the first parts of your brain to deteriorate in Alzheimer’s disease. This nerve is located in your temporal lobe and that’s also where new memories are formed. Being unable to capture new information and remember it later is characteristic of Alzheimer’s disease.
Why Peanut Butter?
Posted in Anti-Aging, Longevity, Men's Health, Women's Health
Tagged Alzheimer's disease, Anti-Aging, HealthStyle TV, healthy living, Karen Owoc, Longevity, peanut butter, smell test
Researchers are optimistic that they found a new way to predict Alzheimer’s disease. Karen Owoc, The Health Reporter, hosts this compact segment of health news in The Health Reporter Minute
More on Alzheimer’s disease: Fit Minute | Check Cholesterol for Alzheimer’s Risk.
Posted in Anti-Aging, Fit Minute, Longevity, Men's Health, Women's Health
Tagged Alzheimer's disease, brain scan, cholesterol, HealthStyle TV, healthy living, Karen Owoc, unhealthy cholesterol
Untreated hypertension (high blood pressure) is the underlying cause of several life-threatening health conditions which can affect your heart, kidneys and other vital organs. It is known as the “silent killer” because there are often no warning signs or symptoms. Learn how your blood pressure can affect your eyes. (TRT: 01:01)
Posted in ♥ DAILY DOSE, Anti-Aging, Cardiovascular Health, FIT TV | VIDEOS, Longevity, TV | Health, TV | Heart Health, TV | Men's Health, TV | Women's Health, Type 2 Diabetes
Tagged blindness, cardiac risk factor, distorted vision, health, high blood pressure, hypertension, hypertensive retinopathy, Karen Owoc