And one to grow on for grandson Emilio and Me.

We know that up to 85% of our health status is created by the lifestyle choices we make. Therefore, as I turn 60 this week, I’m happy to report that I’m experiencing the best health of my life. When I look back over the past decade, a big factor for change has been the commitment to reduce the amount of processed and packaged foods my husband and I purchase and cook. Over the last 10 years, we’ve made the switch to incorporating more whole foods into our diet.

Here’s my list of 10 favorite healthy foods to start this decade that I wasn’t eating so much 10 years ago:

1. Lentils, all colors.Beyond lentil soup, most weeks I cook enough lentils to use throughout the week in combination with other dishes.
2. Whole grains.My repertoire grew from brown rice, barley, and oats. I’ve branched out to include quinoa, farro, and bulgur. See my cooking guide here.
3. Dark-Leafy Greens (kale, Swiss chard, beet greens, collards).Think beyond spinach. Here in the Pacific Northwest we can grow these dark leafies year round. I usually start my day with sautéed greens; I also cut the leaves in fine ribbons to eat fresh in salads.
4. Canned sardines, herring, and salmon.What an economical and tasty way to get my Omega 3’s daily, usually for lunch in salads or a light dinner in pasta puttanesca.
5. Fruit.Not just for snacks anymore, we’re using more fresh fruit in salads (i.e. strawberries, grapefruit, oranges, pears) and for dessert, too (baked apples, pears) as well as whatever’s in season, like berries.
6. Eggs.I ate fewer eggs during the cholesterol scare but never cut them out altogether. Breakfast, lunch and dinner are my favorite times to have this versatile high protein and budget-friendly food.
7. Avocados.I mourned the time this delicious food was demonized. Now, of course, I know that they have a wonderful form of fat that leaves me feeling full and satisfied. Pair with grapefruit.
8. Beets.When I learned how easy it is to roast beets and other veggies like sweet potatoes, cauliflower, and carrots, I was sure that I had died and gone to the right side of heaven. The sweetness of roasted veggies is almost like candy, and beet soup is my favorite new soup of the decade.
9. Beans.High in fiber and protein. Black, white, navy, red – even green limas? Please!
10. Nuts.I began the last decade with canned cashews and along the way exchanged them for unsalted almonds, walnuts, and pecans. They are now my go-to afternoon snack. I also keep a stash in my car for those munchie emergencies.

This list doesn’t cover spices and herbs from around the world that have become household staples, nor the homemade dressings, sauces, and chutneys that enhance so many dishes.

That may be for another birthday list.

Now, what about you? Have your food choices changed to create your best health right now? If so, what are they?

Remember, if I can do it, you can, too!

Susan Levy
Publisher, Well-Fed Heart

The Well-Fed Heart -

Maintaining your balance takes practice.

One of my favorite exercises is done with a ladder on the floor.  It’s a common training device for tennis players.  There I am moving side to side, marching forwards and backwards, all in the name of balance.  Turns out that 13,000 people die each year in the U.S. directly from losing their balance and falling.  An even bigger group of casualties have injuries that range from nuisance to life changing.

Four years ago this Spring we were getting ready to sell our home and I was doing it all –putting our garden to bed — moving dirt and composting around plants.  Up on the roof I cleaned the gutters and decided to scrub clean the shingles.  Yes, those shingles were going make a great first impression.

That’s when it happened

I didn’t fall that day, but you know the warning sign.  Our bodies feel strained beyond physical exertion when we’ve put too much stress on ourselves.  Well, for me that particular day of mindless exertion changed my life.  For the better.

I had finally had enough of not feeling that my body could perform anymore without hurting myself.  Not a good feeling to live with.  But this time was different.

This time I began with a chiropractor and started on a regimen of getting my twisted body untwisted with a good massage therapist.  I started walking with more intention.  We packed and moved twice during that year so getting exercise was not an issue.  Nearly a year later when I had worked myself into a better position I began exercising again, but this time, with just one other person. We hired a coach who paid attention to our movement, I mean every movement.

After another year, we graduated to classes with four and a different instructor for maintenance.  Maintaining balance and building strength are my main goals.  Today I go at 6:30AM three days a week.  Sometimes more.  And, I walk most days.

The injury cycle

After class the other day, when I commented to the instructor that so many of the women seem to be recovering from injuries, she replied, “Gardening is a physical therapist’s (PT) best friend.”

She explained that many women “our age” are in a cycle.  They get injured gardening with vigor like they used to in younger years (think weekend warrior for men), go to PT’s to get better, only to garden again doing crazy things like they used to do, only to get injured again.  A bad cycle.  It’s not the exercise class that is injuring them — it may be lifting a grandchild who is too heavy, climbing a ladder to saw a limb from their favorite tree, or shoveling dirt for hours on end.

That created an “aha” spark for me:  What is the moment when we decide that we need a little physical help to do what we used to accomplish so simply? And what is the moment when we decide that only exercising responsibly and being physical in a way that our bodies can support has to become a part of our daily lives in order to grow older healthfully.  Obviously, my moment came four years ago in the garden.

Have you had your moment? Do tell, please.

Remember, if I can do it, you can, too!

Susan Levy
Publisher, Well-Fed Heart

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It used to be that when planning a meal, you committed to the meat or fish protein first and then the rest would follow.  Today, home cooks are learning to plan the plant part of their plate first and then add the desired protein.  In fact, in our house and on our website, many of the dishes can be eaten as vegetarian, or a protein can be added for those who want.  This solution is also immensely practical because it takes away from having to plan two separate dinners for one meal.  For me, those days are long gone.

Two years ago this summer, I read about a concept called flexitarian.  Although not new to vegetarian publications, it was a new term to me.  It recognizes  that while many people reject a full-blown vegetarian way of eating, there is still the notion that meat no longer dominates the center of the plate. In fact, across America we’re consciously eating less of it.

I brought up the term in the summer of 2010 with chefs in Portland, Oregon, center of the hip eating trends for the 20-and 30-somethings.  These chefs scratched their heads in non-recognition but were intrigued.  That Fall I approached Judith Dern at All Recipes.com, the world’s largest recipe site, to get her take.  No, flexitarian wasn’t on their radar yet, but she promised to follow the concept and test it as a trend.

Good to Judith’s word, the 2012 Trend Report for All Recipes showed that flexitarian was more than gaining traction, It was noted as a top 5 healthy food trend.  People were eating less meat.  Mark Bittman from the NY Times picked up the theme and wrote a stellar blog on the subject, and pockets of local media coverage have followed the flexitarian trend as well.  According to Bittman, within the last year, one survey found that 50% of those surveyed had knowledge of Meatless Monday and 27% of that group was trying to eat less meat.

For me, the idea for flexitarianism sprung from the needs of our readers.  We received many requests for meals that were good for vegetarians and meat lovers as well — one meal serving two purposes.  In fact, I often had the same need, too.

If you’re just getting started, I suggest you look to the plant world.  For instance, you can consult our grains guide here.  A good guideline is that grains should make up no more than a quarter of the dish, with the majority of the plate consisting of dark leafy greens, other veggies, fruit and/or beans.  Then, the meat is like a condiment, no longer the main event, and at a fraction of the cost.

So, do you identify yourself in this continuum?  Where are you now and where are you going?

Remember, if I can do it, you can, too!

  Susan Levy
Publisher, Well-Fed Heart

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Cigarette smoke, skinny neck ties, girdles, big juicy t-bone steaks, 3 martini luncheons, iceberg lettuce wedges, pineapple upside down cake, oysters Rockefeller, shrimp cocktail, and heart disease???

Please indulge me this week. I am one of the throngs anticipating the return of Mad Men to television. The early 1960’s thematic show transports us back to an era that seemed glamorous, but actually, was it? I mean I love the clothes and party atmosphere. But from a heart-healthy perspective, so much has happened since then that I’ll go to an era-themed cocktail or dinner party just for fun, but that’s it for me.

4 Reasons to Feel Grateful

Here are 4 reasons to feel grateful for living right now due to the advances that have been made since the 1960’s in the prevention or curing of heart disease.

1. Consider the numbers. In 1965, 42% of the country smoked cigarettes. Heck, even high schools had smoking break places to congregate. Growing up in North Carolina, I can attest to the fact that sample cigarette packets were given out on street corners and in banks. In 1960 the famed Framingham Heart Study first published the link between smoking and an increased risk of heart disease. In 1964 smoking was also linked to an increased risk of cancer. By making smoking public health enemy Number One, the rate of cigarette smoking declined to 22% by 1995. Today smoking is banished in most public places and all government buildings.
2. It wasn’t unusual in the 1960’s for someone in his 50’s or 60’s to die from heart disease. And, if someone was lucky enough to survive a heart attack, it generally left him severely debilitated. Yes, HIM, because heart disease was considered a man’s disease. Back then, if a woman presented similar symptoms to a man, she would not have been tested for possible heart problems. Instead, she might have been given tranquilizers for hysteria. Today, we know that heart disease is the leading cause of death for women, more than all cancers combined.
3. 1968 was the peak year for deaths associated with heart disease. Since then, the age expectancy of Americans has risen by 6.6 years and 70% of that gain is due to a decrease in deaths from heart disease.
4. Research regarding the risk factors for heart disease were just becoming known in the 1960’s. Today because of public health campaigns, most of us know our numbers such as blood pressure, cholesterol, and blood sugar, and are aware of risk factors like smoking, obesity and physical inactivity. We take this knowledge for granted.

But back to Mad Men. This week my friend Judy Gelman sent me recipes from her new book, The Unofficial Mad Men Cookbook: Inside the Kitchens, Bars, and Restaurants of Mad Men by Judy Gelman and Peter Zheutlin (Smart Pop, 2011).

Below are two classic favorite–Oysters Rockefeller from New York’s Grand Central Oyster Bar and Sardi’s Hearts of Palm Salad. Personally, I don’t do recipes that require this much butter anymore, but what the heck, what’s life without a little abandon…. Meanwhile, I plan to enjoy and then hit the gym on Monday morning!

What are your favorite recipes from the early 60’s? Any that you miss?

Susan Levy
Publisher, Well-Fed Heart

Recipe for Oysters Rockefeller

Photo by Nina GallanCourtesy of The Grand Central Oyster BarNew York City, New YorkYield: 24 oysters (about 4 servings)t

Courtesy of The Grand Central Oyster Bar
New York City, New York
Yield: 24 oysters (about 4 servings)

• Rock salt
• 2 dozen large (or 3–4 dozen small) oysters, opened and on the half shell
• 4 medium shallots (about 1/4 cup), minced
• 1 small stalk celery, minced
• 1/4 cup fresh parsley, minced
• 3/4 cup (1 and 1/2 sticks) butter, softened and divided
• 2 cups fresh spinach, coarsely chopped
• 1/3 cup soft bread crumbs
• 1–2 drops Worcestershire sauce
• 1/2 teaspoon salt
• Sprinkling of freshly ground black pepper
• Pinch of cayenne pepper
• 2 tablespoons Pernod or Anisette

1. Preheat oven to 450°F. Fill 4 pie or cake tins (or a baking dish large enough to hold oysters) with rock salt, but no more than half full (use just enough salt to keep the oysters from rocking back and forth). Place the tins in the oven briefly to warm.
2. Prepare the topping: Saute the shallots, celery, and parsley in 4 tablespoons of butter in a heavy skillet for approximately 5–7 minutes. Add spinach to the skillet and allow it to wilt for a minute.
3. Pour spinach mixture into a blender. Add the remaining butter, bread crumbs, Worcestershire sauce, salt, peppers, and Pernod or Anisette. Blend for a minute at medium speed. Top each oyster with about 1 teaspoon to 1 tablespoon of the mixture, depending on the size of the oyster.
4. Remove the tins from the oven and embed the oysters firmly in the hot salt. Return pans to the oven and bake for about 4 minutes, or until the butter is melted and the spinach is lightly browned on top. Serve oysters right in the tin.

Recipe for Sardi’s Hearts Of Palm Salad

Photo by Nina Gallant

From Curtain Up At Sardi’s By Vincent Sardi, Jr. (Random House, 1957)
Yield: 2 servings

• 6 lettuce leaves
• 6 whole pieces canned hearts of palm, drained (about 21 ounces)
• 6 thin slices pimiento
• 6 sprigs watercress
• 4 tablespoons Vinaigrette Dressing (see recipe below)

1. Place lettuce flat on dish. Arrange hearts of palm in a row. Arrange pimiento slices across lettuce and decorate at side with watercress. Serve with Vinaigrette Dressing.

Vinaigrette Dressing

Yield: 3/4 cup

• ¹⁄₂ dill pickle, finely chopped
• 1 tablespoon finely chopped onion
• 1 teaspoon capers, finely chopped
• 1 tablespoon finely chopped parsley
• 1 tablespoon finely chopped pimiento
• 1 teaspoon finely chopped hard-boiled egg white
• 1 teaspoon salt
• ¹⁄₄ cup olive oil
• ¹⁄₄ cup white vinegar

1. Place the finely chopped ingredients in a small bowl. Sprinkle with salt and add olive oil. Stir thoroughly while adding vinegar. Keep in refrigerator. Always stir before using.

The Well-Fed Heart -

Take this quiz from the National Heart Lung and Blood Institute and you’ll find out just how long you‘ll need to work out after eating or drinking these 6 common fast foods.

Remember, if I can do it, you can, too!

Susan Levy
Publisher, Well-Fed Heart

The Well-Fed Heart -

The CDC's map showing alarming U.S. obesity trends

In almost 25 years of attending events during heart month, I am always delighted to learn something new or a different way of looking at an old issue.  This year was no exception.  The more I know, the more I learn.  Funny how that works.

I was in the audience on Saturday morning at 8AM (thank you very much) when Dr. Heuhnergarth of the Polyclinic in Seattle gave a talk about the effects of obesity on heart disease.  There were four large screens in the Swedish/Cherry Hill conference room that illustrated on colored maps just how huge this problem has become.  I was one of those who collectively gasped out loud as the colors on the map changed to show just how dramatic the obesity problem is in America, state by state.

Note that in 1985, of the states reporting, no state had greater than 20% of their population obese and most states had less than 10% of their population obese.  By 2010, 12 states had more than 30% of their population obese and no state had less than 20%.  Click and take a look for yourself right now, the animated version of the map shouldn’t be missed.  Then, forward it on to others.  This is just too important to remain about “them” anymore.  As these maps show, it’s about “us”…all of us.

Susan Levy
Publisher, Well-Fed Heart

The Well-Fed Heart -

Your Cooking Guide for Grains

To cook grains, bring water or broth to a boil, add grains and return to boil. Cover pot and reduce heat to a simmer for the recommended time. Grains are done when water is absorbed, they are slightly chewy, and you can fluff them with a fork.

Heart Healthy Grain Salads Galore!

Don’t feel boxed in – build on this list to create your own grain-based salads.

Start with	Add in any or all	Dress with	Serve with
Barley	Dried cranberries, cherries, or raisins Chopped apple Celery Walnuts	Greek yogurt Lemon juice	Roasted chicken
Brown rice	Grated carrots Spinach Cucumber Toasted sunflower seeds Garnish with goat cheese	Canola oil Rice wine vinegar Ginger Soy sauce	Sautéed shrimp or scallops
Bulgur	Scallions Tomatoes Parsley Mint	Olive oil Lemon juice	Salmon
Quinoa	Celery or fennel Orange sections Diced red onion Slivered almonds Garnish with avocado slices and feta cheese	Celery or fennel Orange sections Diced red onion Slivered almonds Garnish with avocado slices and feta cheese	Pork tenderloin

The Well-Fed Heart -

On Tuesday night, we were watching the news while getting ready to make salmon with grilled veggies for dinner, when Brian Williams turned to Dr. Nancy Snyderman to report on the latest benefits about Omega 3’s.  A new research study just released from UCLA shows that Omega 3’s are not only good for your heart, but also for your brain.  After the report, I ate my salmon with just a little more gusto than usual.  If you missed the report, watch it above.  And given the importance of this research, you may want to check out our primer on getting your Omega 3’s.

Remember, if I can do it, you can, too!

Susan Levy
Publisher, Well-Fed Heart

The Well-Fed Heart -

Turn off electronic distractions at meal time

The other day, a colleague sent me an article from the NY Times about the role of mindfulness in healthy eating. Ahead of the trend, it’s a subject that we introduced a half dozen years ago in print, but not gaining traction, let it drop. The subject continued to resonate with me, and there it was last week, one of the most searched articles on the Times website.

We all know that part of the obesity problem in our country has to do with eating mindlessly…grab and go, stand and scarf, gulp and gush. Okay, enough already. I grew up in a large family before the era of fast food nation. We always ate together two meals a day — breakfast and dinner. However, I cannot say that we ate mindfully. No, we just ate with speed, as many families do. It’s a lifelong habit that I’m always trying to break, and when I succeed in being the last to finish my meal, I’m simply thrilled.

I just couldn’t quit chuckling when I saw the photo that accompanied the article of everyone gathered around a table. The caption indicated that mindful eating involved the diners waiting to begin their meal until the last person was served and seated. Are they kidding? In my world that’s called good manners. Another concept was about how eating in silence can help us focus on our meal in the present. That sounds a little too esoteric for most of us.

It seems to me that what we miss most is creating an atmosphere in which we can enjoy dining together. Sometimes that’s a simple matter of taking charge and creating some common sense guidelines. Here are six that have worked for our family. What’s worked for you?

Set the scene:
There is no better way to create an atmosphere of calm than to use the dimmer and light some candles. Dining in the soft glow tells your family and guests that this is our special time together.

Wait to begin:
When our children were young, they would counsel their visiting friends and cousins before sitting down to dinner about our house rule – do not begin eating until everyone is served and seated. After all, it’s good manners to wait for the people who prepared the meal and serve it to join the table.

Give thanks:
Once a week, we slow the pace at the beginning of the meal by having each person at the table tell at least one good thing that happened that week.

Limit distractions:
In our multi-tasking world, make meal time an electronic time-out for everyone with all devices banned. Exasperated, we once had to tell a guest, “We invited you to dinner, not your cell phone or google.”

Enjoy the process:
Put down your fork between bites, chew and enjoy. Engage in or listen to the conversation.

Delay dessert:
If you have dessert after dinner, wait to serve it. I promise that it will be more appreciated. No matter what the dessert, giving everyone time to be with their meal for a little while before immediately serving up the final course, will create that final sense of satisfaction and gratification.

This process may not seem like a path to enlightenment, but you’ll probably find that you enjoy meal times a lot more.

Remember, if I can do it, you can, too!

Susan Levy
Publisher, Well-Fed Heart

The Well-Fed Heart -

Half of all Americans need to lower their salt intake. But it’s probably not the shaker you need put down. (Although it wouldn’t hurt.) It’s all the hidden salt in packaged foods we eat. Here’s how to read labels so you can make the right choice.

Front of the package

If the front of the package label says:

Sodium-free or salt-free
Each serving in this product contains less than
5 mg of sodium.

Very low-sodium
Each serving contains 35 mg of sodium or less.

Low-sodium
Each serving contains 140 mg of sodium or less.

Reduced or less sodium
The product contains at least 25 percent less sodium than the regular version. You should check the label to see how much sodium is in a serving.

Lite or light in sodium
The sodium content has been reduced by at least 50 percent from the regular version. You should check the label to see how much sodium is in a serving.

Unsalted or no salt added
No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

Back of the package

Next, check the back of the package and see what the Nutrition Facts label tells you. Check the % Daily Value (DV) for sodium. 5% DV or less is low and 20% DV or more is high. This is a great clue for identifying a lower sodium food or ingredient.

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