Category Archives: Diet And Food

SPRINGFIELD, MA (WGGB/WSHM) -- It's been over a month since we've made our New Year's resolutions. How are yours going?

If losing weight is on your 'to do' list, of course, there are dozens of diets out there to choose from.

One circulating right now is eating not just fruit, but the whole enchalada: the peel, rind, everything.

The latest diet trend may seem rather harry. Eating an entire kiwi - brown fuzzy stuff and all. Eating a whole banana - peel and all, and so on.

The idea: the peel, skin, or rind is packed with additional nutrients and fiber.

The FDA said banana peels, for example, have 78 additional milligrams of potassium and three additional grams of fiber.

A recent study shows eating the skin of a kiwi triples the fiber intake compared to just eating the tasty green inside.

Orange peels are also fiber-rich. Watermelon rinds too. You get the idea.

Knowing that and actually eating it can be a tough pill, or peel, to swallow for some.

"It's helpful to learn how to use the whole fruit. It really adds fun recipes and expands your tastebuds, but when it comes to weight loss, not so much," said Big Y registered dietitian and nutritionist Carrie Taylor.

The idea is all that fiber can reduce your appetite by slowing the movement of food through your gut.

Taylor told Western Mass News that eating the whole fruit accomplishes many things, but the jury is out on weight loss.

"Peels and rinds definitely have added nutrition, so if you're consuming them, baking them, sauting them, candying them, what have you, yes, you're going to get more of those nutrients, but is it necessary? No. Is it going to help with food waste? Absolutely. Does it open the door to new food recipes? Absolutely, so it can be fun. Not necessary, but fun," Taylor noted.

So we wanted to try for ourselves. We chopped up a banana peel, a whole kiwi, and slices of orange, added almond milk and a no-sugar added frozen fruit and veggie mix.

We then pureed everything as best we could, then we enlisted Western Mass News staffer Gary to taste.

A little chunky, a little labor intensive, but not horrible. As a weight loss option? Back to our dietition and nutritionist.

"It's definitely a provocative story, right? Like 'Oh, a secret, you can lose weight.' A lot of people, though, could take it as one more barrier to fruits and vegetables. It's one thing to get people to eat enough fruits and vegetables, and now to say, ok, take it one step further. Let's start eating the peels and the rinds that you're not really comfortable with. It doesn't have to be that complex," Taylor added.

So what will help with weight loss?

"It's not sexy, it's not provocative, but it's true. You want a plate balanced in fruits and vegetables, lean protein sources like chicken and fish, as well as a whole grain like brown rice or quinoa, or a whole wheat pasta and a serving from the dairy group. Whether you choose dairy or you choose something like a soy protein," Taylor said.

Whole or peeled, Talyor suggested a diet going back to basics and full of color is the best start..

"The one-two punch for weight management. healthy eating, daily activity," Taylor said.

Link:
Pros and cons of the 'No Waste' diet trend - WESTERNMASSNEWS.com

The latest lifestyle, fashion and travel trends

Its the one day that you want to look and feel your absolute best, so many brides focus on optimising their diet in the run-up to their wedding.

Whether youre looking for the best pre-wedding weight loss plan, or want to tweak your diet to promote healthy hair and glowing skin a boost, were here to help. Nutritionist Kim Pearsonbreaks down her top tips for what to eat (and avoid) before your wedding.

I always love working with brides to support them in looking and feeling their best for their big day. There is no greater motivator! But before we get onto wedding diets, I want to highlight one key thing to remember. Many women decide that theyd like to lose a few pounds before their wedding, and that is absolutely fine. But the objective should be to look and feel youabsolute best, not somebody elses. Its important to set your goal at a place you know youll feel happy and healthy at, not one that means your other half may no longer recognise you

Pre-Wedding Weight Loss

Many brides to be come to me for help with losing weight and their goals can vary significantly. Time is a key factor the further ahead you can start planning, the more likely you are to reach your goal weight for your big day.

It can be tempting to dive into overly restrictive fad diets to lose weight quickly if time is short. The good news is that its possible, and certainly more sustainable to effectively lose weight without going to extremes. If youre serious about losing weight, consider working with a nutritionistwho can tailor a diet plan specifically to your needs. For a lot of women, simply learning how to structure meals in the right way and knowing what to avoid are key steps in achieving their goal weight. Base your meals around a protein source, healthy fats and plenty of vegetableor salad, rather than starchy carbs like cereals, pasta, bread or rice. Its also important to keep highly processed foods and sugar intake to a minimumand avoid snacking between meals where possible.

7 of the best arm, back and shoulder exercises to tone and sculpt

Amongst my other articles for Evening Standard Ive covered topics including how to make your breakfast weight loss friendlyand the food mistakes to avoid if youre trying to lose weight, which you might like to check out. If youre prone to bloating, take a look at my feature on the common causes of bloating and how to beat the bloat.

What to Eat for Better Skin, Hair & Nails

Another common question from brides to be is what they should eat for clearer skin and stronger hair and nails. After all, few things are worse than a breakout on your wedding day. If youre prone to breakouts, keep a skin diary in the run-up to your wedding and note any problem foods or drinks that trigger spots. Common culprits include dairy, alcohol and highly-processed foods so work on identifying food triggers and find alternatives if you want to swerve wedding day blemishes.

Stress can also aggravate acne and trigger breakouts - we will come on to how to manage stress later in the article. It goes without saying that hydration is key for skin health, so drink plenty of water every day. You can log this on an app if youre someone who struggles to remember to keep on top of it.

Anti-inflammatory and antioxidant rich foods are key components of a skin healthy diet. Dark green leafy vegetables and berries are amongst the best sources of antioxidants to help protect skin cells from damage. Bell peppers, broccoli and brussel sprouts all provide good levels of vitamin C, a powerful antioxidant which is also essential for collagen production. Essential fats support skin health in a variety of ways, including helping to prevent dry skin. Oily fish like sardines, anchovies, salmon and mackerel are amongst the best sources of omega 3 essential fats but its worth considering a supplement, since many of us dont get enough in our diets.

Beauty supplements 101: can you eat your way to better skin?

When it comes to hair, vitamins A, D and E, iron, zinc and amino acids are all important. A whole food diet that provides optimal protein, healthy fats and a rainbow of different coloured vegetables should be a key focus here too. Biotin, a B vitamin, is the hero when it comes to hair and nail health. Biotin can be found in egg yolk and salmon as well as some nuts and seeds, but there are also plenty of supplementsout there if you need a helping hand.

How to Minimise Stress

It can be really, really stressful planning a wedding. With all this pressure on you to get everything perfect, as well as trying to lose weight and exist with perfect skin, hair and nails, remember to take some time out for yourself and focus on your wellness. Stress can impact our diets in several ways, and if you are trying to lose weight or improve your diet ahead of your wedding, stress has the potential to get in the way of this. Increased levels of the stress hormone cortisol have been linked to increased fat storage around your middle, while emotional eating is common in times of heightened stress.

If you are experiencing stress or anxiety, take time to consider how you can address this. What healthy habits support you in relaxing? For some women, meditation and yoga work well. Others prefer to talk a walk, listen to music or read a magazine. I even have one client who findings colouring in her colouring book relaxes her better than anything.Building restorative time into your schedule is more important than ever during periods of stress.

One of the supplements I most commonly recommend for stress is Ashwanganda. This ancient medicinal herb is classified as an adaptogen. Adaptogens are agents that support the body's ability to accommodate varying physical and emotional stresses, helping maintain balance. Ashwagandha can help you manage stress by reducing levels of the stress hormone cortisol. It has also been shown to enhance the activity of GABA, an inhibitory neurotransmitter that acts to diminish the activity of neurons in the brain and central nervous system. This puts the body in a greater state of relaxation and alleviates stress and anxiety. Try Pukkas Wholistic Ashwagandha.

Glow Bar: Meghan Markle-approved wellness destination opens in London

It can be tempting in stressful times to reach for a glass of wine after a long day, but there are countless reasons as to why this will not support you in looking or feeling your best on your wedding day. Aim to keep your consumption below the governments maximum weekly recommended intake of 14 units. If youre aware that you could benefit from drinking less, check out my tips on how to cut down your alcohol intake.

Finally, ensure youre getting plenty of good quality sleep, which will benefit countless areas of your life and wedding prep. Avoiding stimulants like caffeine in the afternoon and implementing a regular bedtime routine can be helpful. You can also try taking a bath with magnesium salts, as magnesium is a known muscle relaxant.

Kim Pearson is a qualified nutritionist and weight loss expert based on Londons Harley Street. She consults clients in London and internationally via her virtual consulting room. For more information about Kim and the services she offers, visit her website.

See the rest here:
The Bride Diet: a nutritionist's guide on how to prep for the big day - Evening Standard

Im at my tread-mill running class. The instructor reminds us to use the mirror. Look yourself in the eye, relax your jaw and smile. This is meant to ease tension and, as a result, help our gaits. Ive heard this instruction dozens of times and each time, its lost on me. What I usually see in the reflection is a grimace, a middle-aged woman struggling to keep up, an imposter in a room full of serious runners. But on this morning, something is different. I see grit and determination, strength and power. This time I do smile, reengage, and think to myself, I am an athlete.

You see, Ive never been much of a runner. Short sprints I could manage, but the idea of a long run, and by long I mean anything over a mile, seemed like a grueling and pointless endeavor. Somehow over the years, though, Ive completed and, dare-I-say, enjoyed 5Ks, 10Ks and even a half-marathon. How did I get there?

Im a vegan lifestyle coach and plant-based nutrition educator. I help people transition to and sustain a plant-based diet. Ive performed research on this topic to better understand what it takes to adopt new ways of being. Heres the thing. The same three factors that shifted my mindset from Im-not-a-runner to Im an athlete, are instrumental in adopting a plant-based lifestyle, too.

Know Your Why

What is your motivation? Why do you want to do this? If you aspire to be a runner, perhaps its about physical or mental health. The desire to be outdoors, exercise in beautiful surroundings. Or maybe you are looking for social connection.

Similarly, if you want to adopt a plant-based diet. Ask yourself why its worth the effort. Are you looking to eat a health-promoting diet? Minimize the impact your food choices have on the planet or the suffering of animals?

In both cases, remind yourself that transformation is possible. You have what it takes to reach your fitness or dietary goals. You have all you need to harness the power of your body and plants to live your dreams.

With a big enough why you can overcome any how Neitzsche

Remember your why. Mine it. Generate power from it knowing that great rewards lie on the other side of any discomfort the transition might cause you. In both cases you embrace the process of transformation.

Ride The Initial Discomfort

You set fitness goals, you know why you want to go this route but the beginning isnt easy. Youre not in shape. Your muscles are sore. Its an uphill climb building your heart and lung strength. Its a mind game fighting the ego that whispers why bother?

So too do you face challenges adopting a plant-based diet. You might face cravings or your bodys adjustment to consuming new foods. Besides the physical challenges are the emotional ones. Perhaps you are confounded by plant-based nutrition, concerned about navigating social situations, stumped by new cooking methods or generally offkilter navigating an unfamiliar world as you break habits and create new ones.

In the face of uncertainty, we do ourselves great favors, when we say screw the fear, its okay to do something that challenges me. I owe it to myself to try, knowing that the initial discomfort does pass. When you push through you feel a tremendous sense of accomplishment and satisfaction. Its an exciting adventure as you begin to experience life and see yourself in new ways.

Find Support

I wouldnt have gone from aspiring runner to athlete without drawing on the support of those around me. I took classes, talked to the instructors, joined a running club, read on-line blogs and leaned on my husband, a serious athlete, for advice and inspiration. Support increased my sense of belonging, helped me adopt the identity of an athlete.

Support is instrumental in overcoming the initial discomforts that come with adopting a plant-based diet and the identity of someone who eats in a way that aligns their goals with their actions. With support you benefit from others insights and positive feedback, motivation and accountability. There are so many places to look for support whether from on-line Facebook groups, coaches, mentors, or healthcare providers. Instagram can be a fabulous resource for inspiration, recipes and beautiful plant-based food photos. You Tube can help you overcome the hows of plant-based cooking. And podcasts are also a wonderful sources of inspiration. When I first adopted the lifestyle, I hit-up my local library for cookbooks. Ive got many authors to thank for teaching me how to prepare a new-to-me and wonderful cuisine.

I was recently running around beautiful Jamaica Pond. It is part of Bostons Emerald Necklace designed by Frederick Law Olmsted. Competing in Park Run, a free timed 5K run that takes place each Saturday morning around the world, I was tired and winded but happy to be out there. I was reminded of these three factors for lifestyle change and filled with gratitude for the volunteers. With their cheers and encouragement, they supported us runners, reminded us why we were braving the cold on a brisk February morning, and helped us push past our discomfort. I so appreciate them for their commitment to helping others to transform their lives.

Diana Goldman is a plant-based chef and vegan lifestyle coach who received a B.S. from Cornell University in Nutritional Science and an Ed.M. from Harvard University. Sign up for free weekly recipes and wellness tips for living a purposeful, connected and joyful life on her website http://www.beantownkitchen.com.

More here:
What Running Teaches Us About Adopting a Plant-based Diet - Thrive Global

Wait a minute beef is OK to eat and keep my heart healthy?

Yes, you read this correctly. No longer taboo for healthy, active lifestyles, nutrient-rich lean beef such as top sirloin steak can be enjoyed again without guilt. In fact, top sirloin meets the American Heart Association certification as a lean cut of beef and heart-healthy choice. The AHA Heart-Check certification is one of the most trusted nutrition logos and claims on a food label.

Researchers at Pennsylvania State University reported that the BOLD (Beef in an Optimal Diet) study showed adding a daily serving of nutrient-packed lean beef to a heart-healthy diet could lower the risk of heart disease by reducing LDL (bad) cholesterol levels.

A three-ounce serving of lean sirloin (about the size of your smartphone) has about 150 calories plus the Daily Value (DV) of these nutrients:

Protein 38% (for muscle growth and repair).

Vitamin B12 44% (important for brain health).

Selenium 40% (protects cells from damage).

Zinc 38% (strengthens the immune system).

According to research published in the Journal of the American Dietetic Association, beef is the number one source of protein, zinc and Vitamin B12. It is the number two source for selenium and number three source for iron.

Protein in beef promotes the feeling of satiety or fullness longer than simple carbohydrates. This means that, for people trying to curb their calories for weight loss, type II diabetes or other health reasons, eating a three-ounce serving of top sirloin in a meal not only provides important nutrients and energy but it helps keep a person from feeling hungry for a longer period of time.

Here are some tips and reminders for preparing your delicious beef sirloin;

Its not necessary to bring beef to room temperature before cooking. This practice does not provide any flavor or cooking advantage. For food safety reasons, its best to cook meat straight from the refrigerator to keep bacteria levels at a minimum.

When stir-frying sirloin, partially freeze the steak prior to preparation. It will slice more easily into thin, equal-thickness strips.

Pat steaks dry with paper towels before pan-searing to get better browning that seals in the juices. When grilling or broiling, use tongs rather than a meat fork. The fork tines will pierce the steak, causing the flavorful juices to seep out while tongs will not cause this.

Many recipes using sirloin steak are quick and easy. Enjoy the powerful health benefits of lean beef!

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location. The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.

Read the original:
Tracey Shaffer: Beef can be part of a heart-healthy diet - Moberly Monitor Index

comment,

I refer to the article: "Australian Public Service Commissioner Peter Woolcott says the current jobs hierarchy could be slimmed down", canberratimes.com.au, February 14. This is a great example of missing the elephants in the room. There are at least four of them. Firstly, rather than slimming down the structure, there needs to be proper consideration of removing the significant disparity in pay for work that is classified at the same level. That disparity has created confusion around work value. It also leads to the misapplication of classifications to get around the pay disparity. Secondly, deal with the enormous amount of work that has been outsourced to consultancies, contractors and labour hire. This is generally bad value. It is driven by profit rather than public interest, and is unnecessarily conflicted. It is unfortunately also often the case this provides additional cover for Ministers to not accept responsibility for policy and program advice and implementation. These are matters for which they should be ultimately accountable. Thirdly, rather than focusing on whether you should have an eight or a seven level classification structure, make sure you have an ongoing workforce that is not constrained by arbitrary staffing caps. That simply forces agencies to hide work in labour hire and contractor arrangements. Finally, APS leadership has had it's integrity and credibility damaged by the recent behaviour of the Secretary of PMC. No amount of classification structure tinkering will matter when the top level of that structure has lost credibility. How do we treat Namadgi after fire? The Canberra Times journalist Steve Evans (Wednesday, February 12, p4) presented two conflicting views over long-term management. I suggest there is a compelling argument to consider the skilled firestick management which made Australia look like an English gentleman's park according to the early explorers and settlers. Professor Bill Gammage's book, The Biggest Estate on Earth: How Aborigines made Australia should be compulsory reading for all those responsible for the long term management of our National Parks. The result would be a win for ecologists, a win for the farmers adjoining Namadgi but most importantly it would be a win for our beautiful country, its flora, fauna and people. Why is the issuing of visas to be handed over to private enterprise? This is surely a matter of "national security". This mantra is invoked by Scomo and Dutton in everything from allowing oil exploration in the Bight to refusing to explain how they managed to convince Jacqui Lambie into supporting their bill. John Howard famously said during the Children Overboard Affair (which was a lie): "We will decide who comes to this country". Apparently those decisions will now be made by a company whose bottom line is undoubtedly profit. I would have thought that these decisions were better made by public servants subject to strict rules of conduct and obliged to follow strict guidelines. How can a private company access police records to screen out criminal elements? We must find some way of banning donations to political parties. If candidates had to run cake stalls and chook raffles to raise funds we might end up with "true believers" who want to serve the nation rather than a gaggle of greedy sods after money and power. Your editorial on President Trump's impeachment trial ("Trump Is On Track For His Second Term", Canberra Times, February 7, p.14) expresses bewilderment about why Nancy Pelosi and her colleagues "devoted so much blood and treasure to a lost cause". It isn't hard to fathom. Impeachment is the only provision in the US constitution through which Congress can hold the President accountable for his actions. Certainly, it is accountability of the last resort. It is also accountability of the first resort. And it is the only resort. The fact there was no prospect of conviction was obvious to all given the current rigid partisanship in the US Congress. Nancy Pelosi, originally very reluctant to go ahead with impeachment, changed her position only after the Ukraine issue surfaced. There would have been even greater bewilderment had Congress chosen not to exercise any constitutional accountability. Constitutional accountability in the US is meaningless unless there are people in positions of power willing to enforce it. Speaker Pelosi did that and did it effectively given the odds stacked against her. It wasn't a lost cause. The lost cause would have been not proceeding with the impeachment process. I am desperate for good news and determined to find it. So here goes. Firstly, how good is fresh air that is cool, clear and flows in through an open window? Every breath is pure joy. How good is it to find a place in Fyshwick that recycles renovated white goods with a three month warranty? The manager says he employs four mechanics to fix them, a number of staff to clean them, and his own delivery and installation people. I just basked in the delight at the job creation and at being able to recycle my worn-out washing machine. And finally, we have a team of friendly neighbours who keep a big bath of water filled in our local park for the thirsty birds. I know it's not much but I need to lap up these three good things. They might even re-energise me to push forward against the juggernaut of climate change inaction. The doctrine of ministerial responsibility dictates ministers must take full responsibility for the acts of their staff and their department. This is a fundamental part of our Westminster system. Angus Taylor must take full responsibility for presenting forged documents in Parliament. We cannot accept, and Parliament cannot accept, him saying "he didn't know" or "he didn't personally forge them". He cannot shrug off that responsibility. This was not the result of a parliamentary committee or something protected by Cabinet secrecy. This was an obviously falsified document he tabled as real in Parliament and then passed on to the media. His failure to resign, and the Prime Minister's defence of his actions, shows the Coalition cares more about maintaining their wafer thin majority than integrity, dignity or honesty. The AFP's findings that Angus Taylor's presentation of falsified documents to the Parliament had a "low level of harm" are crass and unethical. Civil liberties and the integrity of our judicial system have been degraded as a result. The information was apparently taken from a public web site, altered to suit party political objectives and then presented as fact. So, was the information provided to the Parliament fabricated? Yes. Did Taylor present the information to the Parliament as fact? Yes. As the minister is Taylor responsible for both his actions and those of his staff? Yes. It would seem that to the average Australian truth in Parliament is irrelevant. You can say and do as you wish. Your editorial (February 7, 2020) said the US Democrats had "no obvious candidate in a disappointingly weak field of potential nominees with the capacity to give the President a run for his money". There is Democrat nominee Trump genuinely fears. His name is Bernie Sanders. The Democrats, nonetheless, will do everything they can to deny Sanders the nomination (witness the staged debacle that has come out of Iowa). They would prefer a continuation of Trump to someone like Sanders, who could genuinely address the overt corruption that continues to paralyse both Democrat and Republican politics. The wailing of those who complain industrial law is too complicated and that there is far too much red tape are disingenuous. Employers who break the law and underpay their staff, are also seeking to achieve a competitive advantage over the honest employers in their industry. If honest employers can meet the legal and administrative obligations then there cannot be any excuse for others not to do so. Recalcitrant employers should attract the contempt of law abiding employers and the general public. Heavy fines, naming and shaming may go some way to providing the antidote to such cheating. Great cartoon on the "Canberra bubble" and "weather board and iron" (February 17, p15). I think the real bubbles are in rural Australia. I hazard a good guess that citizens of Canberra are much better informed on issues, importantly on national and global matters, than the people in the land of weatherboard and iron. Will all ACT Liberal claims about ALP expenditure ahead of this year's election be Taylor-made? If MP's recently stated sympathy and tributes to the bushfire victims and local heroes, and calls for debate and action, are genuine, then they should take "Question Time" to the people. What about the Cobargo Pub, the the Malua Bay Bowling Club or any of the overworked relief centres in the Eurobodalla and Bega Valley Shires? I'll provide the tomatoes. A good "Sir Humphrey" would never tell a lie. That said, they might indulge in what Winston Churchill referred to as "a terminological inexactitude". Senator Canavan has opened a can of worms by declaring: "Renewables are the dole bludgers of the energy system; they only turn up to work when they want to". This from someone who might turn up to work on 57 days this year, in 15 weeks, with 37 weeks' paid holidays. Unbelievable. Thou shalt not kill. Meaning? Thou shalt not deprive a person of life. Refugees without hope are being deprived of life. Think about it. So, instead of taking responsibility for the sports rorts Bridget McKenzie blamed an unnamed adviser for keeping the spreadsheet from her. Now the unnamed adviser has to take the rap. Doesn't the buck stop with you, Senator? Who runs your office, you or your staff? The sports grants saga is becoming Gwen Meredith-esque (Blue Hills). Richard Mulgan's article: "Scott Morrison's APS shake-up reveals unabated hostility towards the bureaucracy" (canberratimes.com.au, February 4) concludes: "Casting the public service in the role of a recalcitrant workforce that needs to be kept on short rations and regularly chastised is a recipe for third-rate government". Include the rejection of inconvenient expert advice and you have this awful government. Phil Nicolls (Letters, February 17) objects to Senator Anne Ruston's claim any increase in Newstart would be wasted on drugs and alcohol. He is missing an opportunity here. If we embrace Senator Ruston's argument wouldn't that mean we would never have to give our politicians a pay rise again? Email: letters.editor@canberratimes.com.au. Send from the message field, not as an attachment. Fax: 6280 2282. Mail: Letters to the Editor, The Canberra Times, PO Box 7155, Canberra Mail Centre, ACT 2610. Keep your letter to 250 or fewer words. References to The Canberra Times reports should include date and page number. Letters may be edited. Provide phone number and full home address (suburb only published). To send a letter via the online form, click or touch here.

https://nnimgt-a.akamaihd.net/transform/v1/crop/frm/fdcx/doc77q5rnyoj3q1593cnbe0.jpg/r12_265_5347_3279_w1200_h678_fmax.jpg

February 18 2020 - 12:00AM

I refer to the article: "Australian Public Service Commissioner Peter Woolcott says the current jobs hierarchy could be slimmed down", canberratimes.com.au, February 14.

This is a great example of missing the elephants in the room.

There are at least four of them.

Firstly, rather than slimming down the structure, there needs to be proper consideration of removing the significant disparity in pay for work that is classified at the same level.

That disparity has created confusion around work value.

It also leads to the misapplication of classifications to get around the pay disparity.

Australian Public Service Commissioner Peter Woolcott. Picture: Sitthixay Ditthavong

Secondly, deal with the enormous amount of work that has been outsourced to consultancies, contractors and labour hire.

This is generally bad value.

It is driven by profit rather than public interest, and is unnecessarily conflicted.

It is unfortunately also often the case this provides additional cover for Ministers to not accept responsibility for policy and program advice and implementation.

These are matters for which they should be ultimately accountable.

Thirdly, rather than focusing on whether you should have an eight or a seven level classification structure, make sure you have an ongoing workforce that is not constrained by arbitrary staffing caps.

That simply forces agencies to hide work in labour hire and contractor arrangements.

Finally, APS leadership has had it's integrity and credibility damaged by the recent behaviour of the Secretary of PMC.

No amount of classification structure tinkering will matter when the top level of that structure has lost credibility.

David Smith, Member for Bean

How do we treat Namadgi after fire? The Canberra Times journalist Steve Evans (Wednesday, February 12, p4) presented two conflicting views over long-term management.

I suggest there is a compelling argument to consider the skilled firestick management which made Australia look like an English gentleman's park according to the early explorers and settlers.

Professor Bill Gammage's book, The Biggest Estate on Earth: How Aborigines made Australia should be compulsory reading for all those responsible for the long term management of our National Parks.

The result would be a win for ecologists, a win for the farmers adjoining Namadgi but most importantly it would be a win for our beautiful country, its flora, fauna and people.

Why is the issuing of visas to be handed over to private enterprise? This is surely a matter of "national security". This mantra is invoked by Scomo and Dutton in everything from allowing oil exploration in the Bight to refusing to explain how they managed to convince Jacqui Lambie into supporting their bill.

John Howard famously said during the Children Overboard Affair (which was a lie): "We will decide who comes to this country". Apparently those decisions will now be made by a company whose bottom line is undoubtedly profit.

I would have thought that these decisions were better made by public servants subject to strict rules of conduct and obliged to follow strict guidelines.

How can a private company access police records to screen out criminal elements?

We must find some way of banning donations to political parties. If candidates had to run cake stalls and chook raffles to raise funds we might end up with "true believers" who want to serve the nation rather than a gaggle of greedy sods after money and power.

Your editorial on President Trump's impeachment trial ("Trump Is On Track For His Second Term", Canberra Times, February 7, p.14) expresses bewilderment about why Nancy Pelosi and her colleagues "devoted so much blood and treasure to a lost cause".

It isn't hard to fathom. Impeachment is the only provision in the US constitution through which Congress can hold the President accountable for his actions. Certainly, it is accountability of the last resort. It is also accountability of the first resort. And it is the only resort.

The fact there was no prospect of conviction was obvious to all given the current rigid partisanship in the US Congress. Nancy Pelosi, originally very reluctant to go ahead with impeachment, changed her position only after the Ukraine issue surfaced.

Impeachment is the only provision in the US constitution through which Congress can hold the President accountable for his actions.

There would have been even greater bewilderment had Congress chosen not to exercise any constitutional accountability.

Constitutional accountability in the US is meaningless unless there are people in positions of power willing to enforce it. Speaker Pelosi did that and did it effectively given the odds stacked against her.

It wasn't a lost cause. The lost cause would have been not proceeding with the impeachment process.

I am desperate for good news and determined to find it. So here goes.

Firstly, how good is fresh air that is cool, clear and flows in through an open window? Every breath is pure joy.

How good is it to find a place in Fyshwick that recycles renovated white goods with a three month warranty? The manager says he employs four mechanics to fix them, a number of staff to clean them, and his own delivery and installation people. I just basked in the delight at the job creation and at being able to recycle my worn-out washing machine.

And finally, we have a team of friendly neighbours who keep a big bath of water filled in our local park for the thirsty birds.

I know it's not much but I need to lap up these three good things. They might even re-energise me to push forward against the juggernaut of climate change inaction.

The doctrine of ministerial responsibility dictates ministers must take full responsibility for the acts of their staff and their department. This is a fundamental part of our Westminster system.

Angus Taylor must take full responsibility for presenting forged documents in Parliament. We cannot accept, and Parliament cannot accept, him saying "he didn't know" or "he didn't personally forge them". He cannot shrug off that responsibility. This was not the result of a parliamentary committee or something protected by Cabinet secrecy.

This was an obviously falsified document he tabled as real in Parliament and then passed on to the media.

His failure to resign, and the Prime Minister's defence of his actions, shows the Coalition cares more about maintaining their wafer thin majority than integrity, dignity or honesty.

The AFP's findings that Angus Taylor's presentation of falsified documents to the Parliament had a "low level of harm" are crass and unethical.

Civil liberties and the integrity of our judicial system have been degraded as a result.

The information was apparently taken from a public web site, altered to suit party political objectives and then presented as fact.

So, was the information provided to the Parliament fabricated? Yes. Did Taylor present the information to the Parliament as fact? Yes. As the minister is Taylor responsible for both his actions and those of his staff? Yes.

It would seem that to the average Australian truth in Parliament is irrelevant. You can say and do as you wish.

Gerry Gillespie, Queanbeyan

Your editorial (February 7, 2020) said the US Democrats had "no obvious candidate in a disappointingly weak field of potential nominees with the capacity to give the President a run for his money".

There is Democrat nominee Trump genuinely fears. His name is Bernie Sanders. The Democrats, nonetheless, will do everything they can to deny Sanders the nomination (witness the staged debacle that has come out of Iowa). They would prefer a continuation of Trump to someone like Sanders, who could genuinely address the overt corruption that continues to paralyse both Democrat and Republican politics.

The wailing of those who complain industrial law is too complicated and that there is far too much red tape are disingenuous.

Employers who break the law and underpay their staff, are also seeking to achieve a competitive advantage over the honest employers in their industry.

If honest employers can meet the legal and administrative obligations then there cannot be any excuse for others not to do so. Recalcitrant employers should attract the contempt of law abiding employers and the general public. Heavy fines, naming and shaming may go some way to providing the antidote to such cheating.

Great cartoon on the "Canberra bubble" and "weather board and iron" (February 17, p15). I think the real bubbles are in rural Australia. I hazard a good guess that citizens of Canberra are much better informed on issues, importantly on national and global matters, than the people in the land of weatherboard and iron.

Will all ACT Liberal claims about ALP expenditure ahead of this year's election be Taylor-made?

If MP's recently stated sympathy and tributes to the bushfire victims and local heroes, and calls for debate and action, are genuine, then they should take "Question Time" to the people. What about the Cobargo Pub, the the Malua Bay Bowling Club or any of the overworked relief centres in the Eurobodalla and Bega Valley Shires? I'll provide the tomatoes.

A good "Sir Humphrey" would never tell a lie. That said, they might indulge in what Winston Churchill referred to as "a terminological inexactitude".

Roger Quarterman, Campbell

Senator Canavan has opened a can of worms by declaring: "Renewables are the dole bludgers of the energy system; they only turn up to work when they want to". This from someone who might turn up to work on 57 days this year, in 15 weeks, with 37 weeks' paid holidays. Unbelievable.

Thou shalt not kill. Meaning? Thou shalt not deprive a person of life. Refugees without hope are being deprived of life. Think about it.

So, instead of taking responsibility for the sports rorts Bridget McKenzie blamed an unnamed adviser for keeping the spreadsheet from her. Now the unnamed adviser has to take the rap. Doesn't the buck stop with you, Senator? Who runs your office, you or your staff?

The sports grants saga is becoming Gwen Meredith-esque (Blue Hills).

M. F. Horton, Adelaide, SA

Richard Mulgan's article: "Scott Morrison's APS shake-up reveals unabated hostility towards the bureaucracy" (canberratimes.com.au, February 4) concludes: "Casting the public service in the role of a recalcitrant workforce that needs to be kept on short rations and regularly chastised is a recipe for third-rate government". Include the rejection of inconvenient expert advice and you have this awful government.

Richard Johnston, Kingston

Phil Nicolls (Letters, February 17) objects to Senator Anne Ruston's claim any increase in Newstart would be wasted on drugs and alcohol. He is missing an opportunity here. If we embrace Senator Ruston's argument wouldn't that mean we would never have to give our politicians a pay rise again?

Email: letters.editor@canberratimes.com.au. Send from the message field, not as an attachment. Fax: 6280 2282. Mail: Letters to the Editor, The Canberra Times, PO Box 7155, Canberra Mail Centre, ACT 2610.

Keep your letter to 250 or fewer words. References to The Canberra Times reports should include date and page number. Letters may be edited. Provide phone number and full home address (suburb only published).

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Another diet won't fix the problems facing APS - The Canberra Times

The dietary choices of both Tom Brady and LeBron James are apparently the stuff of legend -- just for the opposite reasons.

On Thursday, The Athletic published an oral history of tall tales concerning James. The 35-year-old Los Angeles Lakers star has been a paragon of longevity of excellence in the NBA, just like Brady is in the NFL.

For the 42-year-old New England Patriots quarterback, its common knowledge that longevity is attributed to his strict, unconventional approach to nutrition. Brady is crazy strict about what he eats.

James? Not so much.

Tristan Thompson, James former teammate with the Cleveland Cavaliers, told The Athletic that man who led the Cavs to their first title has the worst (expletive) diet ever.

Ask him what he eats for breakfast, Thompson said to The Athletic. He has like five french toast, drowns it in syrup with strawberries and bananas. Then he has like a four-egg omelette and then he goes and just (expletive) dunks on somebody. It doesnt make sense.

That breakfast is a nightmare for Bradys TB12 training regimen. Its loaded with white flour and processed sugars. But what really seals it as an anti-Brady diet is the fact that Thompson specifically mentions strawberries.

While not nutritionally excluded from Bradys heavily plant-based diet, strawberries are famous for being the bane of the long-time for the quarterback -- solely because of the taste.

During an appearance on NPR in 2018, Brady said that he thinks strawberries taste like s---.

Strawberries aside, Brady is a proponent of plant-based food, consistent hydration and avoiding processed procucts. James, on the other hand, seems to have a bit of a sweet tooth.

He eats desserts with every meal, Thompson told The Athletic. Hell come with his one-week diet, vegan crap, but he literally eats like it doesnt make sense. Hes really a specimen. He eats like (expletive). I remember one year I tried to eat like he ate and it just didnt work out. I started gaining weight and said, (expletive) this. I mean it works for him. He loves sweets. He loves sweets. He eats desserts and French toast. Its crazy how his body just burns it.

Brady has seven years on James. But when the quarterback was 35, hed already been a long proponent of maintaining a strict diet. James, on the other hand, seems to have the metabolism to skirt past any nutritional problems.

Originally posted here:
LeBron James diet sounds like its the opposite of Tom Bradys: He has the worst (expletive) diet ever, ex - MassLive.com

Sticking to a diet is no easy task. Be it losing weight, or getting fitter, toning and sculpting your body means you have to ditch certain foods and follow a restrictive, wholesome diet, only allowing yourself the luxury of a cheat meal (or a cheat day) between your strict regime. However, for some, the idea of cheating on a diet can be problematic, considering that there is a big possibility of overdoing or reversing all the goals you have worked towards.Hence, for a lot of fitness enthusiasts, what works better than the concept of a cheat meal is the idea of refeeding the body. Some experts and nutritionists also say that refeeding also helps accelerate fat loss and help you get the body you desire in a faster and more efficient manner. Confused? We tell you what it is and what you have to do about itWhat is refeeding?Refeeding is not a new concept for those who train or workout religiously. What makes it a more sustainable choice than cheating on a diet is the nutrient it focusses on- carbs, exclusively.While cheat days or cheat meals can allow you to gorge on and treat yourself any food item you deem fit, refeeding helps the body get accustomed to one macronutrient which is either eliminated or reduced in diet plans.Refeeding works by refuelling the leptin levels in the body, by making you eat more carbs on your 'off' day. Leptin is one hormone which plays an important role in your diet. It helps sustain metabolism, promote weight loss, control fat gain. What it also does is control your appetite by signalling the brain that you are feeling full or satiated. Now leptin is mainly released through the fat cells in the body and through carb-rich foods. While diets usually force you to lower your carb intake, what they can also do is drastically reduce the leptin levels in the body. This, in turn, can have stark consequences. When you eat less of carbs, the number of leptin drops, which triggers an increase in appetite, may increase food cravings, make you hungry and consequently, make you more viable to put on weight, working against your fitness goals.While there is no backing or evidence that refeeding helps in weight loss, what it vitally does is control the base factors which impact weight management. Plus, since it also focusses on including a healthier nutrient when you are taking a break from your diet, experts consider it to be a better strategy than adopting cheat days. Some bodybuilders and trainers go to an extent of refeeding for an entire day in their diet so as to make up for any decline in the metabolic rates and use the diet to their advantage. Studies also say that refeeding also keeps essential sodium levels in check.How to refeed the right wayThe biggest cause of concern with any cheat day is that dieters tend to go overboard since there is no limit as to what you can or cannot eat. Refeeding takes care of this problem by allowing you to prioritise on the intake of high-quality carbs, minimize the fat so as you do not risk increasing the calorie intake. When refeeding, ensure that you are eating rich-nutrient carb-rich foods, which pack in protein too. Good examples can be nuts and seeds, blueberries, eggs, some kind of meat, rice, quinoa and some starchy vegetables like potatoes.

Go here to see the original:
What is refeeding and how is it better than cheat days? - Times of India

Fitness centers and health clubs are packed with new faces whenever a new year begins. Classes and parking lots are full.

Soon after January, that is no longer the case. Most of the people who have resolved to work out, lose weight or improve their health have gone back to their old habits. Some have the discipline and drive to stick to it, but unfortunately most give up.

Shape magazine estimates that 80% of people who resolve to exercise starting on New Years Day, give up by February.

Other gym members may appreciate that youve subsidized their membership, but that wasnt your intention. What can you do to motivate yourself to achieve your fitness and wellness goals?

Adjust your schedule. Recognize that working out regularly requires a commitment of time. You need to make workouts and movement part of your schedule.

If you have a demanding job, young children or other commitments that require your time, you will need to get creative in order to commit to a schedule.

Try scheduling however much time you can for working out. Given todays sedentary lifestyle, its ideal to work out every day, but working out three days a week can produce results, too.

You can also find ways to get more movement into your day that can provide enough variation for your body to still feel great. For example, dont take the first parking spot at the gym or the grocery store, and take the stairs instead of the elevator. That way, even if you do work out every day, you will be making small changes that will have a positive impact.

Finally, if these changes become more than you can handle, dont feel bad about easing back a bit. Listen to your body.

Be consistent. Sometimes youll have other commitments or you may feel like you need a break. Try not to skip a workout until youve consistently been exercising regularly for a few months. After all, it takes time to form a habit.

Its better to ease into a workout schedule you know you can maintain than to overdo it and burn out. New habits can be formed, but if you overdo it, you may decide its not worth the effort and talk yourself out of continuing.

Set realistic goals. Its important to set goals for yourself, but make certain your goals are achievable.

If, for example, losing weight is your goal, dont expect to work out once a week and lose 100 pounds. If you want to succeed, you need your commitment to be aligned with your goals.

Try setting a small goal today and, once youve achieved it, set a bigger goal for yourself tomorrow. It should be a challenge to achieve your goals, but not so much of a challenge that you give up.

Recognize that fitness requires a lifestyle change. Its not enough to work out just when you feel like it. You need to make working out feel almost as essential as eating and sleeping. If you exercise with specific goals in mind and establish a routine, you may be surprised by what you are able to achieve.

Once you achieve your goals, dont fall into the trap of thinking you succeeded, so now you can slack off. Your efforts will be wasted if you go back to your previous lifestyle. You will be vulnerable until exercising and movement become a habit. Wellness and fitness require a lifelong commitment. True change happens over time.

Take one step at a time. While changing your diet and starting to work out are sometimes concurrent resolutions, keep in mind that youll be asking a lot of yourself if you want to change both at once.

Consider working out today, then take a couple of months to become accustomed to working out. As you make progress, consider gradually changing what you eat.

Consider classes. If you work out alone, its difficult to stay motivated. Being in classes with people who have similar goals can help, as you can motivate each other. If your fitness friend is meeting a goal, youre going to want to meet your goal as well.

Do it now, not on New Years Day. Rather than making a New Years resolution youre likely to break, start exercising on a day when youre ready to commit.

Be prepared for obstacles. Success almost always comes with setbacks. Be prepared for them.

You may, for example, be making steady progress toward achieving your goals before suddenly reaching a plateau where your progress seems to stop. You may even regress a bit.

If that happens, try changing up your workout routine. Its best to vary your workout, because your muscles will become accustomed to doing the same exercises repeatedly. Adding more movement in your life will also help overcome repetitiveness.

You may also be slowed down by an injury at some point. Injuries can typically be avoided by using proper form and by not trying to push through your routine and risking further injury. It could benefit you to have a personal trainer who is knowledgeable enough to show you the proper way to exercise. If you are injured, in spite of taking precautions, this will stop you from continuing so be mindful and listen to your body.

Depending on the type and extent of the injury, you may be able to continue exercising with modifications. If you need to give yourself time to heal, try changing things up a bit, but keep moving under supervision until you are prepared to get back into your exercise routine. Dont rush sometimes you need to take a step back to take two steps forward.

Commit. No matter what shape youre in, no matter how old you are, its likely that you can develop an exercise routine that will help you achieve your goals. All you need to do is be committed to moving differently and working out regularly.

Youll be amazed at what you can do if you challenge yourself and make a long-term commitment to wellness.

Rita Matraia is the owner of The Core Connection, a boutique fitness studio in Northborough. She is a Certified Stott Pilates Instructor, a Certified Restorative Exercise Specialist, a Certified Postpartum Corrective Exercise Specialist, and a Healthy Foot Practitioner through the Nutritious Movement Center. She can be reached at rita@thecoreconnection.com.

See the article here:
Resolve to work out and move better - Enterprise News

In February 1964, when President Lyndon B. Johnson proclaimed the first American Heart Month, a guy from West Philly named John ODonnel was just a few weeks shy of turning 19. He was dating Susan Fite, a girl from his graduating class at Northeast High School, and two and a half years later, they became my parents.

Just two kids themselves, John and Susan were growing up as they raised me and my younger brothers. By the tender age of 26, they had three of us half-pints, all under 5.

Our young family had 10 years together in a big old fixer upper on a well-kept street where everyone knew your name. Nixon was in the White House, and John brought home the so-called bacon as a salesman for the family-owned tool & die machine shop.

There were dinners out at pizzerias and red sauce joints with other families and summers down the shore with morning bike rides on the boardwalk and after-dinner jaunts to Bettys Ice Cream Parlor for hot fudge sundaes. Together, in their velour V-necks, John and Susan navigated the world on our behalf, in a decade of disco balls, womens liberation, Watergate, Stove Top stuffing and the Fonz.

Then just like that, poof. The unimaginable happened. In the early hours of Oct. 16, 1982, John died of a sudden heart attack. He was 37.

Six weeks later, Johns mother (our grandmother) Helen was gone too, also snuffed out by heart disease, at the much-too-soon age of 56. It was, simply put, too much to bear. But it was also a clarion call for my mom to investigate: It couldnt be a coincidence that her mother-in-law and husband died of the same disease. Genetics were a likely thread, she thought, and if so, what did that mean for her kids?

A battery of blood tests at Childrens Hospital of Philadelphia ensued, revealing that we all had some work to do in the dietary lipids department. But I was singled out as the unlucky heir of genes that pose an elevated risk for heart disease, a legacy that I carry to this day.

In other words, his death is the story of my life. Thats not to say I think of my family heart history as a death sentence, but it certainly has informed the way I cook, eat and think about food.

In the early 1980s, nutritional advice was prescriptive, with little room for dietary moderation or healthy fats. My brothers and I were put on a so-called low-fat diet that replaced butter with margarine, whole milk with skim and bologna sandwiches with deli turkey. Vegetables were not creatively prepared or part of the zeitgeist as they are now. Remember when the options were boiled, canned or covered with cheese sauce?

Throughout my 20s and 30s, I suppressed the idea that I could be the next one in my family to have a heart attack, even after embarking on a culinary career. I ate without my health in mind and avoided regular blood lipid screenings.

Ignorance, I learned, is far from bliss. It would take a few scares to wake me out of denial and take on my cardiovascular heritage once and for all. The first time was nothing more than a bad case of heart palpitations while riding the famously long escalator at the Metro station in Rosslyn, Virginia, but it did prompt an EKG and a stern warning from my doctor about my lipid levels.

The next time, however, was a game changer. I was just a few weeks from turning 50, and I was in my car, maybe a mile from home in Seattle. I had a sharp sensation in my upper left arm that quickly traveled across my chest and onto my upper right arm. I drove myself home (please dont repeat after me) and called 911. I think Im having a heart attack, I told the operator.

I spent the evening in the cardiac ER at a Seattle hospital, getting a full suite of tests as if I were in fact having a myocardial infarction. The urgency of the nurses freaked me out, but as I laid in the bed, waiting for results and the next steps, I realized, my God, this is as serious as a heart attack. I thought about my dad and how he didnt have this level of care and a chance to treat his clogged arteries. Several hours later, I got the all-clear and went home. But from that summer day in 2016, I was done with excuses.

For the next three years, my doctor and I worked together to aggressively change my lipid profile with a combination of diet, exercise and a cocktail of vitamins and natural supplements (niacin, vitamin D3, red rice yeast, to name a few) instead of pharmaceutical statins. Every three months, my blood went through very detailed testing through Boston Heart Diagnostics designed for people with an increased risk of cardiovascular disease. And every three months, my lipid profile got less worrisome. Last summer, before moving to Lancaster, my total blood cholesterol was 193 (down from 261 in December 2018), the lowest its ever been.

But I know now that the work is never done. Im one of those people who has to work harder than most to keep her lipids under control for life.

American Heart Month will come and go, but its never too late to get your blood cholesterol tested. Even if youre in the elevated risk club like me, heart disease is pretty preventable. Take it from me; your life may depend on it.

Heart disease is the leading cause of death for women in this country. In 2017, that translates to 1 in every 5 women, according to the Centers for Disease Control and Prevention.

Its the No. 1 killer for black and white women, a tie with cancer among Native American women, and No. 2 killer for Asian and Hispanic women.

Signs of heart attack vary greatly for women. They can include nausea, lightheadedness, jaw, neck or shoulder discomfort, unusual fatigue, sweating and shortness of breath.

For more information on American Heart Month, visit heart.org.

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HEART-HEALTHY RECIPE

On March 1, my dad would have been 75. Since hes been gone, Ive wished for one more night at the dinner table with him. Id prepare him something I know he never got to taste in his short life: a piece of wild salmon, a staple of my weekly diet for its heart-healthy Omega 3 fatty acids.

PAN-SEARED AND ROASTED SALMON FILLETS

This is just one way to rub up your salmon. Feel free to play with other spice combinations and see what appeals.

INGREDIENTS

DIRECTIONS

With a paper towel, pat the salmon dry on both sides and transfer to a plate.

Stir together the salt, smoked paprika, coriander, brown sugar and the ground coffee (if using) in a small bowl. Pat on top and the sides of the fillets. With a silicone brush, gently dab sesame oil on top.

Preheat the oven to 400 degrees.

Place a shallow, oven-proof skillet (Im a fan of cast iron) over high heat and swirl in a small amount (about 1/2 teaspoon) of the neutral oil, tilting the pan until the surface is coated.

Once the skillet is good and hot (but not smoking), add the salmon, skin side down, and cook about 3 minutes over medium-high heat, allowing the skin to crisp up. Transfer the skillet to the oven to finish cooking, checking after 3 minutes for doneness. (Plan B, no oven: After the first 3 minutes on the stovetop, cover the fish, lower the heat to medium-low and cook until done.)

Let rest for five minutes per inch of thickness before serving.

How can you tell when the salmon is cooked, anyway? As it cooks, salmon becomes opaque. Ideally, were looking for mostly opaque, with just a hint of translucence. Does it resist a little bit and easily flake? These are good indicators of doneness. Use a rule or tape measure to gauge the fillet thickness, then estimate about 7 minutes of cooking per inch of thickness (and make sure youve measured the thickest part). You may also see white curd-like stuff coagulating on top; thats a protein called albumin. Its totally harmless, but if theres a lot on top, it may be a sign of overcooked fish.

Here is the original post:
Heart Heritage: How a father's heart attack affected this writer's approach to food - LancasterOnline

GENEVA Last summer, Geneva resident Jeff Martin, 52, finished his regular exercise routine and was getting ready for work when something didnt feel right. He woke up his son, who fortunately was home from college, and thats the last thing he remembers. Martin collapsed and went into cardiac arrest. Under the guidance of a 911 operator, Martins son performed life-saving CPR.

Martin was rushed to Northwestern Medicine Delnor Hospital in Geneva, where cardiologists discovered a blockage in a major artery. To reduce damage to the brain, Martins body temperature was lowered using therapeutic hypothermia until an angioplasty and stent placement could fully restore blood flow to his heart. A week later, he was cautiously back on his feet in cardiac rehabilitation and determined to make a full recovery.

The heart attack was a shock for Martin, who has no family history of heart disease and is otherwise very healthy. Several years ago, Martin and his wife, Julie, made a conscious effort to eat healthier and work out. However, a meeting with a dietitian following his heart attack opened his eyes to some additional dietary changes he needed to make.

There are so many diet fads out there, its hard to know what to eat, Jeff Martin said. Just one session with the dietitian was overwhelming, and I knew I needed more information.

Jeff and Julie Martin enrolled in a new Heart Healthy Cooking program at the Northwestern Medicine Delnor Hospital Community Kitchen. The six-week course is led by Dr. Nauman Mushtaq, an interventional cardiologist with the Northwestern Medicine Bluhm Cardiovascular Institute, and Audra Wilson, a registered dietitian with the Metabolic Health and Surgical Weight Loss Center at Delnor Hospital.

Each session includes education, hands-on cooking demonstrations and tastings for a truly interactive experience.

Diet has a profound impact on health, Mushtaq said. Lifestyle changes, including healthy eating and exercise, are vital to preventing cardiovascular disease and sustaining a healthy heart after a medical intervention.

The course covers nutrition basics such as label reading and portion sizes, as well as incorporating healthy fats, cooking with less sodium, healthy substitutions and cooking meals that fit into the Mediterranean diet, as well as the DASH (dietary approaches to stop hypertension) diet.

The Mediterranean diet especially focuses on the enjoyment of food. The goal of our program is to show our participants how to enjoy and prepare foods that are heart-healthy as well as delicious, Wilson said. For example, it can take taste buds several weeks to adjust to lower sodium, so we focus quite a bit on adding fresh herbs and spices to make healthy dishes more flavorful without adding salt.

For Jeff and Julie Martin, the hands-on component and the camaraderie with other class members made every class fun, while also helping them develop new healthy habits.

By preparing the meals ourselves, its easier to understand how to adjust our everyday cooking to stay focused on heart health, Julie Martin said. And the food is really good.

Jeff Martin plans to reclaim his spot operating the barbecue, but now fish and vegetables will replace the red meat. And for dessert, grilled stone fruit with whipped ricotta.

The Delnor Community Kitchen offers over 130 cooking classes per year for adults, children and children with disabilities. These hands-on classes are led by registered dietitians. For information or to register for an upcoming course, call 630-933-4234.

To learn more about Northwestern Medicine, visit news.nm.org/about-northwestern-medicine.html and westheartcare.nm.org.

Sharing this column for American Heart Month in February is Kim Waterman, media relations manager for marketing, communications and media relations with Northwestern Medicine.

Salmon Skillet Supper

1 tablespoon extra-virgin olive oil 2 garlic cloves, minced (about 1 teaspoon) 1 teaspoon smoked paprika 1 pint grape or cherry tomatoes, quarters (about 1 1/2 cups) 1 (12-ounce) jar roasted red peppers, drained and chopped 1 tablespoon water 1/4 teaspoon freshly ground black pepper 1/4 teaspoon kosher or sea salt 1 pound salmon fillets, skin removed, cut into 8 pieces 1 tablespoon freshly squeezed lemon juice (from 1/2 medium lemon)

Heat the oil in a large skillet over medium heat. Add the garlic and smoked paprika and cook for 1 minute, stirring often. Add the tomatoes, roasted peppers, water, black pepper, and salt. Turn up the heat to medium-high, bring to a simmer, and cook for 3 minutes, stirring occasionally and smashing the tomatoes with a wooden spoon toward the end of the cooking time.

Add the salmon to the skillet, and spoon some of the sauce over the top. Cover and cook for 10 to 12 minutes, or until the salmon is cooked through (145 degrees F using a meat thermometer) and just starts to flake.

Remove the skillet from heat and drizzle lemon juice over the top of the fish. Stir the sauce, then break up the salmon into chunks with a fork. You can serve it straight from the skillet.

Calories: 289 | Total Fat: 13g | Saturated Fat: 2g | Cholesterol: 68mg | Sodium: 393mg | Carbohydrates: 10g | Dietary Fiber: 2g | Protein: 31g

Easy Pasta Fagioli Soup

2 tablespoons extra-virgin olive oil 1/2 cup chopped onion (about 1/4 onion) 3 garlic cloves, minced (about 1 1/2 teaspoons) 1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary 1/4 teaspoon crushed red pepper 4 cups low-sodium or no-salt-added vegetable broth 2 (15.5-ounce) cans cannellini, great northern or light kidney beans, undrained 1 (28-ounce) can low-sodium or no-salt-added crushed tomatoes 2 tablespoons tomato paste 8 ounces uncooked short pasta, such as ditalini, tubetti or elbows 6 tablespoons grated Parmesan cheese (about 1 1/2 ounces)

In a large stockpot over medium heat, heat the oil. Add the onion and cook for 4 minutes, stirring frequently. Add the garlic, rosemary and crushed red pepper. Cook for 1 minute, stirring frequently. Add the broth, canned beans with their liquid, tomatoes and tomato paste. Simmer for 5 minutes.

To thicken the soup, carefully transfer 2 cups to a blender. Pure, then stir it back into the pot.

Bring the soup to a boil over high heat. Mix in the pasta and lower the heat to a simmer. Cook the pasta for the amount of time recommended on the box, stirring every few minutes to prevent the pasta from sticking to the pot. Taste the pasta to make sure it is cooked through. (It could take a few more minutes than the recommended cooking time, as it is cooking with other ingredients.)

Ladle the soup into bowls, top each with 1 tablespoon of grated cheese and serve.

Calories: 382 | Total Fat: 8g | Saturated Fat: 2g | Cholesterol: 5mg | Sodium: 620mg | Carbohydrates: 56g | Dietary Fiber: 9g | Protein: 15g

See more here:
Delnor hospital in Geneva to offer 'Heart Healthy Cooking' instruction - Kane County Chronicle