As the old adage says eat breakfast like a king, lunch like a prince and dinner like a pauper. A study performed at the University of Tel Aviv in July of 2013 showed how changing the timing of meals by switching between a high calorie breakfast and a high calorie dinner, but keeping the total daily calories the same, would impact health and weight loss in women. During a 3 month study, 50 overweight women were selected randomly to a 1,400-calorie diet that consisted of breakfast 700 calories, lunch 500 calories, and dinner 200 calories or the same calories and same food choices but with the breakfast and dinner meals switched. Both of the groups lost weight, but the women who consumed the large breakfast lost an average of 19 pounds and twice as many inches around their waists compared to approximately 8 pounds in the large dinner group. Large breakfast eaters also had significantly lower levels of insulin, glucose, and fat in their blood, which may help lower risk of diabetes and heart disease.
Our body's circadian rhythms may influence hormone release and other functions such as our metabolism. Another tip is to avoid eating after dinner which is usually due to boredom. Try going for a short walk instead. This will help prevent late night munching and burn some excess calories. Also, ensure your diet is well-balanced during the day.
Foods that contain fiber such as fruit, vegetables, and whole grains keep you satisfied and full between meals.
Salmon Panzanella via Eatingwell.com
Makes: 4 servings, 2 cups salad & 3 ounces salmon each
Total Time: 30 minutes
8 Kalamata olives, pitted and chopped
3 tablespoons red-wine vinegar
1 tablespoon capers, rinsed and chopped
1/4 teaspoon freshly ground pepper, divided
3 tablespoons extra-virgin olive oil
2 thick slices day-old whole-grain bread (or gluten free bread if needed), cut into 1-inch cubes
2 large tomatoes, cut into 1-inch pieces
1 medium cucumber, peeled (if desired), seeded and cut into 1-inch pieces
1/4 cup thinly sliced red onion
1/4 cup thinly sliced fresh basil
1 pound center-cut salmon, skinned (see Tip) and cut into 4 portions
1/2 teaspoon kosher salt
- Preheat grill to high.
- Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil.
- Oil the grill rack (see Tip). Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side.
- Divide the salad among 4 plates and top each with a piece of salmon.
- Tips: If using fresh bread, you can grill the bread slices along with the salmon and then cut them into cubes. Alternatively, cut bread into cubes, place on a baking sheet and bake at 300°F until dry.
- How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
- To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray before placing it on the grill.
Selenium (67% daily value), Vitamin C (30% dv), Potassium (29% dv), Vitamin A (20% dv), Magnesium (18% dv), Excellent source of omega-3s
Grilled Chicken with Tomato Salsa adapted from Organic Kitchen
Makes: 4 Servings
For the Chicken:
4 boneless, skinless organic chicken breast fillets, about 6 oz each
2 tablespoons fresh lemon juice
2 tablespoons olive oil
2 teaspoons ground cumin
2 teaspoons dried oregano
1 tablespoon coarse black pepper
For the Salsa:
1 green chile
1 pound plum tomatoes, seeded and chopped (you can buy organic canned or jarred variety)
3 scallions, chopped
1 tablespoon fresh chopped parsley
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1. To help thin the chicken breasts it helps to pound them with a meat mallet between two sheets of plastic wrap until thin.
2. In a dish, combine the lemon juice, olive oil, cumin, oregano, and pepper. Add the chicken and turn to coat. Cover and let marinate for at least 2 hours, or i recommend in the refrigerator overnight.
3. To make salsa, char the chile skin either over a gas flame or under the broiler. Let cool for 5 minutes. Using care rub off charred skin, make sure to wash hands afterwards or use gloves. To give the flavor less spice remove the seeds, for more spice leave seeds. Charring the flesh allows the natural sweetness to be released and the heat is moderated. The hottest part of the chile is the white membrane that connects the seeds to the flesh.
4. Chop the chile very finely and place in a bowl. Add the seeded and chopped tomatoes, the chopped scallions, chopped fresh parsley and cilantro, lemon juice and olive oil and mix well. Set aside until ready to serve.
5. Remove the chicken from the marinade. Heat a ridged grill pan. If you do not have a ridged grill pan on hand you may use a George Foreman grill etc. Add the chicken fillets and cook on side until browned, for about 3 minutes. Turn over and cook for a further 4 minutes. Serve with the chile salsa. Enjoy!
Dr.SuzHeals Easy Homestyle Heart Healthy Chile
Makes: 4 Servings Vegetarian and 8 Servings if add the ground turkey
2 1/2 lbs organic ground turkey (optional)
2 tablespoons sunflower oil
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon (adds a special flavor!)
1 large onion, chopped
2 garlic cloves, chopped finely
1 1/4 cups organic chicken stock or vegetable stock
2 1/2 lbs diced plum tomatoes, may use canned or jarred organic tomatoes
2 boxes or cans of either organic red kidney beans or black beans
1/4 cup chili powder
1 medium red bell pepper, medium diced
1 1/2 teaspoons kosher salt
1/4 cup jalapenos or green chiles, seeds removed if desire less spicey, coarsely chopped
1. Heat the oil in a large frying pan over medium heat until simmering. Add the onions and bell pepper, season with 1/2 teaspoon of salt, and cook, stirring occasionally until softened.
2. Add the garlic, chili powder, cinnamon and cumin, stir to coat the vegetables, and cook until fragrant. Add the ground turkey (if desired) and measured salt 1 teaspoon and cook as you break the meat into small pieces with a wooden spoon until the meat is no longer pink, about 7 minutes.
3. In a large pot add the tomatoes and cook on medium heat until simmering, about 4 minutes.
4. Add the beans to the pot with the simmering tomatoes while stirring.
5. Add the mixture with the vegetables and ground turkey (optional) to the simmering tomatoe and beans. To this add the jalapenos or green chiles. Stir thoroughly.
6. Let simmer on low to medium heat for about 40 minutes.
Warm Chocolate Pudding adapted from eatingwell.com
Makes: 6 servings
Total Time: 20 minutes
1 large free range organic egg
2 1/4 cups nonfat or low-fat milk, almond milk, hemp milk, divided
2/3 cup unrefined sugar, divided
1/8 teaspoon salt
2/3 cup unsweetened cocoa powder
4 tablespoons tapioca (cornstarch substitute 2tbsp tapioca = 1 tbsp cornstarch)
1 teaspoon vanilla extract
- Lightly beat egg with a fork in a medium bowl.
- Combine 1 1/2 cups milk, 1/3 cup sugar and salt in a medium saucepan; bring to a simmer over medium heat, stirring occasionally.
- Meanwhile, whisk the remaining 1/3 cup sugar, cocoa and tapioca in a medium bowl. Whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the pan and bring to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.
- Whisk about 1 cup of the hot cocoa mixture into the beaten egg. Return the egg mixture to the pan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. (Do not boil.) Whisk in vanilla. Serve warm.
NUTRITION Per serving: 164 calories; 2 g fat (1 g sat, 1 g mono); 37 mg cholesterol; 34 g carbohydrates; 6 g protein; 3 g fiber; 110 mg sodium; 311 mg potassium.
Exercising to Stay Heart Healthy
Before beginning an exercise program you should definitely speak with your primary care provider and or cardiologist. Total body low or non impact exercises and sports are one of the best for people with heart disease. Your heart needs to work harder to fuel all the muscle groups involved. By doing this your heart will grow stronger over time. Some examples are; swimming, rowing, elliptical machines with arms and cross country skiing.
Yoga is great because it helps to lower blood pressure and decreases stress. Yoga helps to promote a healthy mind and body. You do not need to attend a class to receive the benefits, here is a website that provides exercises and information on getting started with yoga http://www.yogajournal.com/category/beginners/
Keeping active all day helps people burn more calories and stay healthier. People who are active the entire day (cleaning, gardening, running errands) usually are healthier than those that will exercises for 30 to 60 minutes and then sit at their desk or computer. If you work at a desk job standing up every 30-40 minutes and doing a few stretches or taking a walk around the office will help. You can also wear a pedometer to measure how active you are. Take the stairs instead of the elevator as much as possible. Get a walking buddy during lunch and walk a few laps before sitting down to eat. There is nothing preventing you from staying active except yourself. Everyone has a busy day but you can find time if you plan ahead. Stay healthy!