Wine Down Wednesday

We all love our weekly glass of vino, and here's a few more reasons to cheers:

• The French Paradox- It's science! Researchers found it odd that individuals who lived in France had lower incidences of heart disease despite their high fat diets and consumption of wine with each meal.  One thing they contribute to this phenomenon is certain phenolic compounds found in wine actually protect against oxidation which can lead to heart disease (1).
• Wine boosts Memory- Careful with this one, because too much wine can lead to just the opposite.  However, recent studies have shown wine consumption to reduce the risk of both Alzheimer's and dementia (2).
• Wine drinkers tend to eat healthier & exercise more- It seems that wine consumption fits well into a healthy diet.  In fact, researchers have found that indulging in a glass or two doesn't lead to weight gain (3), provided you are staying active
• Wine promotes longevity- Likely attributed to the things mentioned above, both high-wine-consumption and low-wine-consumption among individuals has shown reduced mortality risks compared with those who abstain from alcohol (3).

In addition to these health benefits, wine is a great compliment to a delicious healthy meal! Here are a couple tips on serving the right wine with your next meal:

• Richer foods usually go well with richer, heavier wines while lighter foods demand light wines
• Red wine typically is served with red meat, white wine with white meat and fish, and sweet wine with desserts
• Serving temperatures should be lower for white (45-50 degrees Fahrenheit) than for red wines (50-60 degrees Fahrenheit)
• There is a right and wrong way to hold a wine glass-- Wine glasses should always be held by the stem and not the bowl because the heat of the hand will raise the temperature of the wine
• Not all wines improve with time. In fact, a vast majority of wines produced are ready to drink and do not have much potential for aging. Only a rare few will last longer than a decade

So uncork a bottle tonight & toast to good health!

1) Renaud, S. & Guegen, R. (1998). The french paradox and wine drinking. Norvartis Foundation Symposium, 216, 208-217.

2) Vasanthi, H., Paramesawri, R., Deleiris, J., & Das, D. (2012). Health benefits of wine and alcohol

3) Barefoot, J., Gronbaek, M., Feaganes, J., McPherson, R., Williams, R. & Siegler, I. (2002). Alcoholic beverages preferences, diet, and health habits in the UNC alumni heart study. American Journal of Clinical Nutrition, 76(2), 466-472.

 

Wine Down Wednesday

Treat yourself to a healthy dinner of Pan-seared Tuna after your long work day.  Tuna is an excellent source of protein as will as B vitamins. It is high in Omega-3 fatty acids which have a variety of health benefits including reduced inflammation, improved cholesterol ratios, and lowered risk of cardiovascular disease.  Also, research shows that just 2 servings of fatty fish per week can lower your triglyceride levels (1). Other fish that are rich in Omega-3's include Salmon, Halibut, Mackerel, and Herring.  Try these varieties in addition to the recipe listed below!

 

Pan-Seared Tuna with Olive-Wine Sauce

 

Ingredients

• Cooking spray
• 1 teaspoon fennel seeds
• 2 garlic cloves, minced
• 3/4 cup dry white wine
• 3 tablespoons chopped pitted Greek black olives
• 3 tablespoons chopped pitted green olives
• 2 tablespoons fresh lemon juice
• 1 teaspoon grated orange rind
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• 4 (6-ounce) tuna steaks (2 inches thick)
• 2 cups hot cooked couscous
• Orange rind (optional)

Preparation

1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well, and set aside.
2. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls; arrange tuna to the side. Set aside; keep warm.
3. Add wine mixture to skillet; cook 2 minutes or until sauce is slightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.
4. Note: Substitute kalamata olives for Greek black olives, if desired

Nutritional Information

Amount per serving:

Yield: 4 servings (serving size: 1 tuna steak, 1/2 cup couscous, and about 1/4 cup sauce)

• Calories: 365
• Calories from fat: 25%
• Fat: 10.2g
• Saturated fat: 2.4g
• Monounsaturated fat: 3.4g
• Polyunsaturated fat: 3.1g
• Protein: 43.6g
• Carbohydrate: 23.1g
• Fiber: 1.5g

1. Moore CS, Bryant SP, Mishra GD, Krebs JD, Browning LM, Miller GJ, Jebb SA. Oily fish reduces plasma triacylglycerols: a primary prevention study in overweight men and women. Nutrition. 2006 Oct;22(10):1012-24. 2006. PMID:17027436.

Truth on Tuesday

The "Beef" with Beef

As you've noticed from my Monday blogs, I am an advocate for meatless meals.  No, I am not a vegetarian or vegan in any form but I do avoid red meat.  Mostly, this is due to personal preference but as I often point out, there are nutritional benefits of limiting red meat.

Today, I want to look at the other side.  Being from Texas, I can understand the love many people have for their beloved steak and potatoes. And on that note, there is nothing inherently wrong with eating red meat- it more has to due with the quality and the amount of red meat you consume.  Let's look at the good, the bad, and the ugly sides of this Southern dietary staple.

The Good...

• Red meat is the richest source of heme iron- the form that is most highly absorbed by the body
• Lean beef is a very good source of protein, providing 64.1% of the daily value for protein in just 4 ounces. 
• It is a very good source of vitamin B12 & vitamin B6- two vitamins needed by the body to decrease levels of homocysteine
• Homocysteine levels are associated with an increased risk of heart attack and stroke
• Beef is also a good source of selenium and zinc.
• Selenium helps reduce the risk of colon cancer and is needed for the proper function of glutathione peroxidase, an important antioxidant that has been shown to reduce the severity of inflammatory conditions like asthma and rheumatoid arthritis (1)
• Zinc, which is helpful for preventing the damage to blood vessel walls that can contribute to atherosclerosis, is also needed for the proper function of the immune system (2)

The Bad...
A particular research study (3)  involving 848 patients and 1078 healthy controls matched for sex and age found

•  Eating more than 8 servings of red meat a month was associated with 52% increased risk of a cardiac event (cardiac arrest and sudden death)
• Study participants who ate 8 or more portions red meat each month had 4.9 odds of having a heart attack, compared to those with low meat intake

Beef contain naturally-occurring substances called purines.  In some individuals, excessive intake of purines can cause health problems.

• Purines are broken down to form uric acid.  Accumulation of purines in the body can lead to excess accumulation of uric acid, which can lead to the formation of kidney stones and Gout.

Many studies link red meat consumption to increased risk factor for cardiovascular disease

• The major fatty acids found within beef  have each been found to be significantly associated with increased risk of Coronary Heart Disease (CHD) (4)
• High consumers of red meat have been found to possess both higher intakes of LDL cholesterol and triglycerides than vegetarians, vegans, or those who are moderate to low consumers of red meat (5)

...And Things to Consider

Perhaps it's not beef to blame. Recent criticisms of the studies relating red meat consumption to various diseases argue that these studies fail to distinguish between proceed and unprocessed red meats.  Proceeded meats, such as ham, bacon, and sausages have added chemicals and preservatives which play into the reasons they may be linked to increased risk of various chronic diseases.

Red meat produced today is leaner and lower in fat than what was produced ten years ago (6), and with options like grass-fed beef and leaner animal varieties, red meat can be part of a healthy source of nutrition in your diet. In fact, one study showed that consumption of up to 180 grams a day of red meat in combination with a low fat diet did not negate the LDL cholesterol lowering effects of diet (7)

Here are some suggestions on how to select the  Best Beef

• Buy organic
• This will give you more assurance there are not added pesticide, hormone or antibiotics and that the cattle were raised in a humane manner

• Look for 100% grass-fed
• Grass fed beef is naturally higher in Omega 3 Fatty Acids, Vitamins A & E and Conjegated Linoleic Acid (CLA)
• It also contains less total and saturated fat per serving
• Always buy the leanest cuts of red meat
• The leanest cuts of beef are taken from the round bone
• These include eye of round, top round, & bottom round

• Avoid all processed meats
• A recent report from the American Heart Association states that consumption of
  

  processed meats, but not red meats, is associated with higher incidence of CHD and diabetes (8)

1) Kiatoko M, McDowell LR, Bertrand JE, et al. Evaluating the nutritional status of beef cattle herds from four soil order regions of Florida. I. Macroelements, protein, carotene, vitamins A and E, hemoglobin and hematocrit. J Anim Sci 1982 Jul;55(1):28-37 1982. PMID:16350.

2) Johnson JM, Walker PM. Zinc and iron utilization in young women consuming a beef-based diet. J Am Diet Assoc 1992 Dec;92(12):1474-8 1992. PMID:16320.

3) Kontogianni MD, Panagiotakos DB, Pitsavos C, Chrysohoou C, Stefanadis C. Relationship between meat intake and the development of acute coronary syndromes: the CARDIO2000 case-control study. Eur J Clin Nutr. 2007 Mar 14; [Epub ahead of print] 2007. PMID:17356558.

4) Hu, F. B., Stampfer, M. J., Manson, J. E., Ascherio, A., Colditz, G. A., Speizer, F. E., et al. (1999a). Dietary saturated fats and their food sources in relation to the risk ofcoronary heart disease in women. American Journal of Clinical Nutrition, 70, 1001-1008.

5)Li, D., Sinclair, A. J., Mann, N., Turner, A., Ball, M., Kelly, F., et al. (1999). The association of diet and thrombotic risk factors in healthy male vegetarians and meat-eaters. European Journal of Clinical Nutrition, 53, 612-619.

6) Higgs, J. (2000). The changing nature of red meat: 20 years of improving nutritional quality. Trends in Food Science and Technology, 11, 85–95.

7) Beauchesne-Rondeau, E., Gascon, A., Bergeron, J., & Jacques, H. (2003). Plasma lipids and lipoproteins in hypercholesterolaemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry. American Journal of Clinical Nutrition, 77(3), 587-593.

8) Micha, R., Wallace, S., Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident of coronary heart diease, stroke, and diabetes mellitus. American Heart Association. <http://www.wbur.org/files/2010/05/0518meat2.pdf>

Wine Down Wednesday

Drink to Good Health


Over the next few weeks, I want to focus on the health benefits of moderate wine consumption. Since heart disease is the number one killer in the United States, I decided to start this week with wine & heart health.

The American Heart Association has highlighted the benefits of moderate alcohol consumption for reducing the risk of cardiovascular disease. Keep in mind that moderate consumption is an average of 1-2 drinks per day for men and 1 drink per day for women.  It is thought that alcohol, or the substances in alcoholic beverages may prevent platelets in the blood from sticking together, reducing clot formation and therefor reduce the risk of heart attack or stroke (1). When looking at wine,  and more specifically red wine, there are additional cardio-protective compounds such as phenolics and antioxidants.

• Phenolics
• Help prevent the oxidation of LDL cholesterol, helping inhibit plaque formation
• Works as a blood thinner, reducing risk of clots
• Antioxidants
• Protect against oxidative cell membrane damage
• Reduce levels of inflammation--which can lead to cardiovascular disease

Other heart health benefits associated with wine consumption include:

• Increased HDL cholesterol
• 1-2 drinks per day is linked to an average 12% increase in HDL (2)
• Decreased Blood Pressure
• Enhanced release of nitric oxide help with vasodilation of blood vessels
• Better total cholesterol regulation
• Improved LDL:HDL ratio
• Total cholesterol reduction (if high)
• Increase levels of glutathione in the blood
• Glutathione is a critical antioxidant associated with decreased risk of heart disease (3)

So raise a glass of Cabernet, Merlot, or Pinot to the benefits of wine! For ideas of what to pair these remarkable reds with for dinner, see the chart below:

Pinot Noir	Fruit: strawberry, strawberry jam, black cherry, plum, raspberry Earthy: leather, game, mushrooms, beetroot, barnyard Floral: violets	Willamette Valley (U.S.), Russian River Valley (U.S.), Burgundy (France), Marlborough (New Zealand)	Lean meats, smoked/wood-roasted meats, dried dark fruits, sweet spices, sautéed mushrooms
Merlot	Fruit: plum, prune, black cherry, fig Other: fruitcake, chocolate It is the texture or mouthfeel that is most important for the popularity of Merlot—its richness, suppleness, and softness	Bordeaux (France), Napa Valley (U.S.), Walla Walla (U.S.), Tuscany (Italy), Paarl Hills (South Africa)	Lean steak, duck, ham, lamb, mild barbeque
Cabernet Sauvignon	Fruit: black currant (cassis), black cherry, blackberry Earthy: cigar box, tobacco Herbal: mint in U.S., eucalyptus in New Zealand Can have vegetal, bell pepper streak if a little underripe; also tannic, concentrated, full bodied	Bordeaux (France), Napa Valley (U.S.), Coonwarra (Australia), Tuscany (Italy), Colchagua (Chile)	Steak, venison, hamburger, chocolate, blue cheese

1) Alcoholic beverages and cardiovascular diease. (2011). American Heart Association. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Alcoholic-Beverages-and-Cardiovascular-Disease_UCM_305864_Article.jsp
2) Schaeffer, J. (2011). To Good Wine … and Better Health — The Case for Moderate Wine Consumption. Today’s Dietitian. 13(8), 32.
3) Shimizu, H., Kiyohara, Y., Kato, I., Kitazono, T., Tanizaki, Y., Kubo, M. & Ueno, H. (2004). Relationship between plasma glutathione levels and cardiovascular disease in a defined population. Journal of the American Heart Association. 35, 2072-2077.

Wine Down Wednesday

•  It's that time of the week again! Time to wind down with wine and a delicious shrimp pasta recipe.  Naturally low fat in and high in protein, shrimp pack a ton of nutritional value for very few calories.  They are also a great source of selenium, Vitamin D and B12. Vitamin B12 is key in reducing homocystiene, an independent risk factor for cardiovascular disease. 

• While we're on the subject, it turns out that what you've heard right about wine being cardio-protective is true! In addition to the compounds found in alcohol that help protect against heart disease, wine has the added benefits of phenolic compounds which protect against the oxidation of LDL cholesterol (1).

 

So tonight, enjoy this heart healthy recipe with a glass of wine! Suggested pairing?  Sauvignon Blanc- which pairs well with any seafood or shellfish dish.

 

Linguine with Shrimp and Sun-Dried Tomatoes

 

Ingredients

• 1 1/2 ounces sun-dried tomatoes, without oil (about 20)
• 1/2 cup boiling water
• 5 ounces uncooked linguine
• Cooking spray
• 1 pound medium shrimp, peeled &deveined
• 1/2 cup chopped green onions
• 1/2 cup dry white wine
• 3 tablespoons fresh lemon juice
• 1 tablespoon capers
• 1 tablespoon olive oil
• 3/4 teaspoon Italian seasoning
• 1/4 teaspoon pepper
• 16 small pitted black olives
• 1 garlic clove, minced
• 1/2 cup shredded Parmesan cheese

 

Preparation

• Combine sun-dried tomatoes and boiling water in a bowl; let stand 30 minutes, and drain well. Slice thinly, and set aside. Cook pasta according to package directions, omitting salt and fat; set aside.
• Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add shrimp and green onions; sautée 5 minutes or until shrimp are done. Add sun-dried tomatoes, wine, and next 7 ingredients (wine through garlic); cook 1 minute or until thoroughly heated. Remove shrimp mixture from heat, and add cooked pasta; toss well. Serve with cheese.

Yield: 4 servings (serving size: 1 1/4 cups pasta mixture and 2 tablespoons cheese)

Nutritional Information

Calories: 376 , Fat: 11.9g , Saturated fat: 3.9g , Monounsaturated fat: 5.4g , Polyunsaturated fat: 1.6g Protein: 30g , Carbohydrate: 37.9g , Fiber: 1.8g

*Recipe taken from Cooking Light

1) Schaeffer, J. (2011). To good wine...and better health-the case for moderate wine consumption. Today's Dietitian, 13(8),32.

Wine Down Wednesday

Cooking with Wine

While we all love an excuse to drink mid-week, Wine Down Wednesday will focus on cooking with wine in addition to highlighting the health benefites of wine. I'll also blog about food and wine pairings.


This week, I've posted a simple Chicken Marsala recipe from Cooking Light. Since the dish is made with an olive oil and wine sauce, it is also a good option to order when dining out at an Italian restaurant- just go easy on the pasta.  Olive oil is packed with mono and polyunsaturated fat as well as polyphenols, giving it a great nutritional profile. These polyphenols are the compounds found olive oil responsible for it's anti-inflammatory properties. As you are probably well aware, both mono and polyunsaturated fatty acids are considered to be your heart healthy or "good fats." A diet high in monounsaturated fat can have favorable effects on total cholesterol, as well as the HDL:LDL ratio.

• Remember to include heart healthy fats into your regular diet. You can start tonight by trying this new recipe. Pair with a spinach salad and oil-based dressing for a quick and easy dinner. Cheers!      

 Chicken Marsala

Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil
• 1 cup presliced mushrooms
• 1/2 cup Marsala wine
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh parsley

Preparation
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken evenly with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to coat; shake off excess flour.Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add mushrooms, wine, broth, and juice to pan; reduce heat, and simmer 10 minutes or until mixture is reduced to 2/3 cup. Return chicken to pan, turning to coat well. Cover and cook 5 minutes or until chicken is done. Sprinkle with parsley.


Nutritional Information:
241 calories, 6 g fat, 1 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 41 g protein, 5 g carbohydrate, 0.5 g fiber, 308 g sodium