It is hardly news that a diet high in saturated fats (red meat and fried foods) is bad for our health. According to a new study, a typical Western diet rich in meat, fried foods and refined grains increases the likelihood of developing metabolic syndrome, a group of risk factors that increases the risk of heart disease, stroke and Type 2 diabetes. A person is thought to have metabolic syndrome if they have a large waist size plus two or more of the following: high triglycerides, high blood pressure, elevated fasting blood glucose and low HDL (good cholesterol). Excess calories, little exercise and weight gain underlie most cases of metabolic syndrome. Another surprising culprit is diet soft drinks. Research suggests that artificial sweeteners impair the body’s ability to predict the calorie content of food and may lead to overeating and weight gain or because there are no calories in diet soda, people feel less guilty eating an extra cookie or piece of cake.

Some suggestions to help lower your risk of developing metabolic syndrome:

• Lose Excess Weight
• Eat Less Meat
• Limit Fatty Foods
• Choose Low-Fat Dairy
• Eat Whole Grains
• Mediterranean-Style of Eating (beans, nuts, fish, olive oil, fresh fruit, vegetables and whole grains)

“Rachael Ray and Teri Hatcher Love Glenny’s Soy Crisps“

Personal Web Nutrition is happy to announce our partnership with Glenny’s, maker of America’s favorite soy crisps and other healthy and delicious snacks. Click on the link above to order your favorite Glenny’s treats today.

A client recently asked me for a wheat-free and yeast-free bread recipe. Here it is:

3 cups brown rice flour

1 cup soy or oat flour

4 tbsp. aluminum-free baking powder

1/2 tsp. sea salt

2 eggs, separated

1 cup soymilk or milk of your choice

1/2 cup rice syrup, honey or agave nectar

1/2 cup yogurt

4 tbsp. expeller-pressed safflower oil

• Preheat oven to 350F
• In a large mixing bowl, combine all dry ingredients
• Whip egg whites until stiff. Beat yolks until creamy
• Add milk, syrup, yogurt and oil to dry ingredients and mix well. Add yolks and mix well. Fold in egg whites
• Bake for approx. one hour in a well-oiled loaf pan

Recipe adapted from Prescription for Dietary Wellness by Phyllis A. Balch, CNC

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February is American Heart Month as well as Valentine’s Day. Love is in the air and there is no better time to show someone you care than by preparing and enjoying healthy foods together. Why not fall in love with healthy foods? Everyone loves romance, candy and flowers but you cannot put a price on good health. Flowers die, candy is loaded with sugar and empty calories, but good health can last long-term.

Food is often the center of attention, at home, in the car and while at work. The good news is there are a lot of foods we can eat along with making simple changes to our everyday lives that can decrease the risk of heart disease. These foods are called super foods and include antioxidants, vitamins and minerals. Yes our genes set the groundwork for our health but what we put into our bodies on a regular basis also impacts how we feel. My motto is: Food is a powerful medicine.

Because Valentine’s Day is next week, I decided to highlight some RED food tips, which can help lower the risk of heart disease and keep cholesterol levels in check.

• RED Veggies – increase your intake of red, orange and yellow fruits and vegetables
• RED Beans eat beans because they are great for your heart
• RED Wine – in moderation can be healthy for your heart and is full of antioxidants
• RED Salmon – include omega-3 fatty acids
• REDuce food high in trans fat and saturated fats. Substitute with monounsaturated fats (olive oil)
• REDuce salt intake – the American Heart Association (AHA) recommends sodium intake below 2300 mg per day.

My last piece of advice: make sure your diet includes whole grains, lean protein, fiber and lots of fruits and vegetables.

For more information on eating healthy and ways to improve your overall health, please contact us at info@personalwebnutrition.com or 917-885-0052.

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Valentine’s Day is right around the corner and we want to help you enjoy the occasion with something nutritious and delicious. Below is our recipe for dairy free chocolate covered pears:

Dairy Free Chocolate Covered Pears

2 ripe Bartlett or D’Anjou pears (organic preferred), washed

10 semisweet dairy free chocolate chips

Slice top off each pear, slightly above the widest part. Using melon ball scoop or small spoon, remove the cores from the bottom halves of the pears. Fill hollowed pear bottoms with 5 chocolate chips. Replace tops back on pear bottoms. Stand each pear upright in an ovenproof custard cup and set the cups in a medium saucepan. Add 1” of water to the pan and bring water to a simmer over medium heat. Cover the pan and steam pears for about 20 minutes, until translucent. Serve hot

Servings: 2

For more dairy free and other special diet recipes please visit our website www.personalwebnutrition.com.