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HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISINESeptember 2012 www.TDN-Digital.com

Editor’s Note

Weight on Our MindsEveryone knows that the excess calories you put in your mouth end up on your hips or your belly or your butt. Dozens—if not hundreds—of books are published each year filled with advice designed to help people

lose weight. While some tout unique theories, hawk supplements, promote detoxing, or recommend monoeating of one kind or another, most boil down to two recommendations: eat less and move more.

And we all know those are the keys to losing weight. The tricky part is figuring out why we find it so difficult to eat less and move more. I have more access to good nutrition information than many people, and I have no doubt that if I eat less and move more I’ll weigh less. That didn’t stop me from eating a donut last night.

Don’t let anyone fool you: Nutrition magazine editors eat donuts. Some of our equally well-informed writers (I won’t mention any names) have uncontrol-lable weaknesses for chocolate and potato chips. And there are certain members of our staff (they know who they are) who think bacon is the ultimate comfort food.

So why is it so hard to eat less and lose weight? Maybe it’s simply that, to paraphrase David Letterman, cookies are just great. More likely, it’s a densely complex matter involving genetics, person-ality, sleep habits, life circumstances, and much more. You can’t change your genetic inheritance, and it’s up to you to explore how your personality contributes and to make sure you get enough sleep. What can we do? Offer plenty of healthful recipes along with tips for the other part of the weight-loss mantra: moving.

President & CEO Kathleen CzermanskiVice President & COO Mara E. Honicker

Publisher Mara E. Honicker

EDITORIALEditor Kate Jackson

Senior Production Editor Tracy DenningerEditorial Staff Lee DeOrio, Heather Hogstrom, Jim Knaub,

Marianne Mallon, Brandi Redding, Judith Riddle, Juliann Schaeffer, Barbara Worthington

EDITORIAL ADVISORY BOARDSuzanne Bowland; Shelley Case, RD; Nancy Collins, PhD, RD, LDN;

David Feder, RD; Laura Pensiero, RD; Brenda Ponichtera, RD; Jennifer E. Van Pelt, MA, CWE, CWC

ARTArt Director Susan Kilcoyne

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All articles contained in Today’s Diet & Nutrition, including letters to the editor, reviews, and editorials, represent the opinions of the authors, not those of Great Valley Publishing Company, Inc., or any organizations with which the authors may be affi liated. Great Valley Publishing Company, Inc., its editors, and its editorial advisors do not assume responsibil-ity for opinions expressed by the authors or individuals quoted in the magazine, for the

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Kate Jackson

2 TODAY’S DIET & NUTRITION

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September 2012Volume 8, Number 9

contents

Visit Today’s Diet & Nutrition on social media

Walnut and Fuji Apple Salad

20

on the cover10 10 Ways to Lower

Cholesterol

12 Cool Water Workouts

20 Wonderful Walnuts

24 Stir the Pot

32 Q & A With Coach Nicole Nichols

20 Wonderful WalnutsContributor Michele Deppe traveled to Fedora Farms in Meridian, California, to learn what makes walnuts nature’s perfect bundle of nutrition. »24 Stir the Pot: The Power of RiceIt sounds like the most ordinary food in the world, but while it may be common, it’s uncommonly good for you. Learn how to cook it and why you should make it a regular part of your diet. »

about the coverBeet-Goat Cheese Rice (page 24) Photo by Gary Dolgoff


September 2012Volume 8, Number 9

departments

8 Etcetera

10 Ask the Expert 10 Ways to Lower Cholesterol Naturally

12 Good Moves Cool Water Workouts

16 Gluten-Free Living� Cosmetics

19 Crossword Puzzle

28 Books for Cooks

32 Q & A Coach Nicole Nichols

36 In Season Bell Peppers

40 Just Desserts Fruit Parfaits

42 What I Can’t Live Without “RecipeGirl” Lori Lange

44 Uncommon Taste

in every issue2 Editor’s Note

7 Contributors/Advisors

46 Coming Next Issue/What’s Cooking Online

36

Roasted Green Peppers and Onions

10

28

40


s MICHELE DEPPE is an award-winning freelance writer based in Seattle who has published her first book, Minding Jackson (www.micheledeppe.com).

JESSICA GIRDWAIN is a Chicago-based freelance writer. She’s contributed to Women’s Health, SELF, Fitness, Redbook, and Health, among other magazines.

s DEBORAH R. HUSO is a freelance writer based in Blue Grass, Virginia. Author of the book Moon Blue Ridge & Smoky Mountains, she frequently writes about travel, agriculture, wild-life, the environment, and outdoor recreation (www.drhuso.com).

s CAROL SORGEN, who often writes about travel, health, and wellness, is based in Baltimore. She’s a frequent contributor to public - ations such as WebMD, The Washington Post, and The Baltimore Sun (www.carol sorgen.com).

JENNIFER VAN PELT, MA,

CWE, CWC, is a Reading, Pennsylvania-based fitness instructor, certified wellness educator and consultant, healthcare research analyst, and freelance writer.

Contributors

AdvisorsSuzanne Bowland, founder and president of GF Culinary Produc tions, Inc and author of The Living Gluten-Free Answer Book

Shelley Case, RD, a leading international expert on celiac disease and the gluten-free diet and author of Gluten-Free Diet: A Compre hensive Resource Guide Nancy Collins, PhD, RD, LDN, executive director of Nutrition411.com

David Feder, RD, former top chef and magazine editor, now director of S/F/B Communications Group, a cooperative of experts consulting on nutrition, food, health, and lifestyle

Laura Pensiero, RD, owner of Gigi Trattoria and Gigi Market, founder and director of Chef4Life, and author of Hudson Valley Mediterranean: The Gigi Good Food Cookbook

Brenda Ponichtera, RD, president of ScaleDown Publishing, Inc and author of two Quick & Healthy cookbooks

Jennifer E. Van Pelt, MA, CWE, CWC, fitness instructor, healthcare research analyst, and freelance writer

For our advisors’ full bios and websites, visit www.TDN-Digital.com.

TD&N Nutrient AnalysesA nutrient analysis for each recipe (except those already containing anal-yses) is created using Food Processor SQL nutrition and fitness software by ESHA. Recipes are analyzed for calories, total fat, saturated fat, mono-unsaturated fat, polyunsaturated fat, cholesterol, protein, carbohydrates, fiber, and sodium. Each amount is rounded to the nearest whole number. Nonspecific amounts (for example, “salt and pepper to taste”), decorative garnishes, and ingredients that are not consumed (such as marinades or excess dipping sauces) are not included.

SEPTEMBER 2012 7

Etcetera


SEPTEMBER 2012 9

Knock Down Your NumbersHeart health expert Janet Bond Brill offers 10 ways to lower your cholesterol without drugs.

High cholesterol doesn’t always call for a prescrip-tion. “Diet and lifestyle changes are very effec-

tive in lowering your cholesterol,” says Janet Bond Brill, PhD, RD, LDN, author of Cholesterol Down: 10 Simple Steps to Lower Your Choles-terol in 4 Weeks — Without Prescription Drugs.

“Simple changes work,” Brill says. “For example, eating delicious, filling, healthful foods like oatmeal with flax, almonds, and light soymilk for breakfast, instead of high-fat, high-calorie bacon and eggs, is one way many of my readers have gotten their weight and their cholesterol down—almost without even trying!”

Here are 10 tips for lowering your cholesterol levels without making a monthly trip to the pharmacy:

1)Soy: “By eating soy in place of animal protein, you automatically lower two potent cholesterol-

raising substances: cholesterol and saturated fat,” Brill says. She calls soy “a perfect protein that is low in saturated fat, cholesterol free, and filled with vitamins, minerals, and isoflavones—hormonelike substances that lower LDL cholesterol by increasing its uptake by the liver.” Soy is also rich in antioxidants, and research indicates that it helps decrease inflam-mation in the arteries.

2)Garlic: “Garlic, a regular chemical factory with lots of active ingredients, not only lowers LDL

cholesterol but also functions as a powerful anti-oxidant and blood thinner. It helps suppress a main cholesterol-producing enzyme in the liver and can aid the body in dissolving blood clots,” says Brill, who recommends that you “eat a fresh garlic clove

a day along with a daily dose—one capsule—of Kyolic Aged Garlic Extract by Wakunaga.”

3)Fortified foods: Eating phytosterols—”a plant’s version of cholesterol”—found in some

food products helps reduce LDL cholesterol. “These phytosterols masquerade as cholesterol and are absorbed into the intestinal cells in lieu of cholesterol,” Brill says. Look for phytosterol-fortified orange juice, yogurt, or Brill’s favorite, Promise activ Light spread. One caveat: “These can reduce the absorption of fat-soluble vitamins,” Brill says, so load up on your fruits and veggies to counteract this effect.

4)Apples: They contain a cholesterol-lowering fiber called pectin and help the liver clear LDL

cholesterol from the body. “Make sure to eat the skin, as it contains the highest level of antioxidants,” Brill adds. The serving? An apple a day, of course.

5)Beans: “They’re full of heart-healthy vitamins and minerals and one of the richest sources of

cholesterol-lowering soluble fiber,” Brill says. “Legumes—beans, peas, and lentils—reduce LDL cholesterol by promoting the health of friendly bacteria in the colon. The bacteria ferment the beans, releasing healthful by-products that travel to the liver and squelch the production of cholesterol.”

Ask the Expert


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6) Fiber supplements: Psyllium seed husk, an ingredient in a number of fiber supplements

and one of the most potent cholesterol-lowering agents, also promotes a healthy digestive tract. Psyllium husk lowers LDL cholesterol by promoting bile acid excretion and preventing the absorption of cholesterol into the body, explains Brill, who recom-mends taking one dose a day.

7) Flax: Full of lignins and fiber, ground flaxseeds are a wonderful plant source of omega-3,

an anti-inflammatory fat, Brill says. “Considering that atherosclerosis is an inflammatory disorder, including more omega-3 fats in your diet is a smart move for the prevention of heart disease.” Work up to consuming two tablespoons of flax meal daily in a smoothie, over cereal, or sprinkled into yogurt.

8)Nuts: “Almonds are one of the best sources of vitamin E, a potent antioxidant that blocks

the toxic changes to LDL particles that predispose them to building up in plaque,” Brill says. Make sure,

though, that you eat only a small handful of nuts daily since they’re high in calories.

9)Oatmeal: It contains beta-glucan, a cholesterol-lowering soluble fiber that keeps cholesterol

from being absorbed during digestion. In addition, Brill says, oats cause the liver to make more bile, helping to lower LDL cholesterol. “Oats also contain a unique, powerful type of antioxidant that coun-teracts the destructive and atherosclerosis-inducing damage of dangerous free radicals.”

10)Walking�: A brisk 30-minute walk every day whittles your waistline, decreases inflamma-

tion, and lowers bad cholesterol, according to Brill.

— Michele Deppe

Most of us think of swimming laps when we hear about hitting the pool for exer-cise. But even good swimmers can grow bored staring at the bottom of the pool.

And laps are out of the question for people who aren’t comfortable putting their head under water.

The good news is that exercise options in the pool aren’t limited to lap swimming, and now nonswimmers can hit the pool to burn calories, build strength, and get help for arthritis and fibromyalgia. Mind-body exercises such as yoga, tai chi, and Pilates have even jumped into the pool recently.

Because exercising in water removes the impact involved when similar movements are performed on land, it’s commonly used for rehabilitating injuries. Exercise in warm-water therapy pools provides the added benefit of heat therapy for injuries or condi-tions such as arthritis and fibromyalgia that cause muscular aches and joint stiffness.

Pools dedicated to therapy are generally found in physical therapy facilities, but since the Arthritis Foundation has recommended warm water exercise for the relief of pain and stiffness and to relax muscles and cushion joints, some gyms now offer separate warm-water pools for their growing older adult member populations.

You don’t have to have a medical condition to benefit from water exercise. All exercisers—from beginners to competitive athletes—can improve fitness and performance by taking their workouts to the water.

And with the exception of swimming, all of the following water exercises that follow can be performed with the head above water:

l Aqua yog�a: Yoga poses are performed in shallow (chest or shoulder deep) water by using the water to support the body. Water noodles may be used as props for poses performed as you float. BENEFITS: strength, flexibility, balance.l Aqua tai chi: Tai chi sequences are performed in shallow water. The resistance of water against the hands adds a strengthening component. Water supports the body, assisting those who may have balance limitations on land. BENEFITS: strength, balance, mild cardiovascular.l Aqua Pilates: Pilates exercises are adapted to use the water for resistance and support to work the core muscles. You may use the pool walls, water noodles, and other flotation equipment to perform exercises while floating on your back.

Good Moves

Cool Water Workouts Cool for the Pool

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l Aqua Zumba: Zumba enthusiasts can now dance off the pounds in the pool. Dance-based Zumba moves are adapted for shallow-water routines performed to motivating music. Aqua Zumba may appeal to those who are self-conscious dancing in a mirrored studio as well as to those who enjoy water exercise in general. BENEFIT: cardiovascular.l Aqua aerobics: Traditional aerobic dance and athletic movements can be performed to music in shallow water. Water noodles and aqua barbells may help increase resistance and workout inten-sity. BENEFITS: cardiovascular, strength.l Water walking�: Shallow-water walking adds resistance and support for those who want to minimize impact or who do not enjoy swimming or water aerobics. BENEFIT: mild cardiovascular, strength.l Water jog�g�ing�/running�: Performed in deep water, usually with a flotation vest, water jogging (moderate intensity and leg pace) or running (higher intensity and faster leg pace) are popular with injured athletes and those who want to minimize the impact of land running. BENEFIT: moderate- to high-intensity cardiovascular.l Water resistance: All water exercise involves some degree of resistance simply due to movement against water. However, water resistance training specifically focuses on strength exercises and may involve the use of aqua barbells, underwater resistance bands, and hand paddles to increase the amount of resistance. BENEFIT: strength.l Swimming�: The most traditional water exercise, swimming is appropriate for all people who are comfortable putting their head under water. Swimming workouts can be varied by doing interval training (alternating slow and fast laps), adding resistance using fins and hand paddles, and using a water-resistant mp3 player for musical motivation. BENEFIT: cardiovascular, strength, flexibility.

— Jennifer Van Pelt, MA, CWE, CWC

NEW FITNESS RESOURCES

Good Moves


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Gluten-Free CosmeticsHelp or Hype?

For the millions of people who suffer from celiac disease, gluten intolerance, and or dermatitis herpetiformis (a blistering, itchy skin rash) and can’t ingest gluten-containing

products, it’s good news that increasing awareness of the conditions has fueled an explosion of dietary options. Food manufacturers, grocery stores, and even cookbook authors have responded both to media attention and consumer requests for more gluten-free products. The latest salvo aimed on behalf of this growing population is the push for gluten-free cosmetics, but are these products really necessary?

“If you lick your lips after putting on lipstick, or apply make-up and then put your fingers in your mouth, then yes, you might want to consider

Gluten-Free Living

COMMON GLUTEN-CONTAINING COSMETIC INGREDIENTSl Avena sativa (oat) kernel flourl Cyclodextrin l Dextrinl Dextrin palmitatel Hydrolyzed malt extractl Hydrolyzed oat flourl Hydrolyzed vegetable proteinl Hydrolyzed wheat flourl Hydrolyzed wheat gluten l Hydrolyzed wheat proteinl Hydrolyzed wheat protein/PVP crosspolymerl Hydrolyzed wheat starchl Maltodextrin

l Secale cereale (rye) seed flourl Triticum vulgare (wheat) germ extractl Triticum vulgare (wheat) germ oill Triticum vulgare (wheat) glutenl Triticum vulgare (wheat) starchl Wheat amino acids l Wheat germ glyceridesl Wheat germamidopropalkonium chloridel Wheat proteinl Wheatgermamidopropyl ethyldimonium

ethosulfatel Yeast extract


gluten-free cosmetics,” says Alice Bast, founder and president of the National Foundation for Celiac Awareness (NFCA), who adds that for some people, even a speck of gluten can set off an autoimmune reaction, with such symptoms as bloating, and gas, diarrhea, constipation, fatigue, rash, tingling/numb-ness, headaches, and depression.

While a small amount of gluten can be toxic to some people, that’s true only of gluten that’s ingested. “There is no evidence that gluten crosses the skin barrier,” says Bast, suggesting that gluten-free cosmetics may be a choice, but for the majority of celiac and gluten-sensitive individuals, they’re not a necessity.

Carol Shilson, executive director of the Univer-sity of Chicago Celiac Disease Center, agrees, suggesting that manufacturers may be jumping onto a consumer-driven bandwagon that’s not really a necessity. “From the science that’s available, for most people, gluten-free cosmetics aren’t neces-sary,” Shilson says.

“There’s a lot in the media, but there are no studies that suggest you need to use these prod-ucts,” adds Donna Bilu Martin, MD, a dermatologist at South Beach Dermatology in Miami Beach, Florida.

That being said, if there is a chance the cosmetics you use could inadvertently be ingested or if you are simply more comfortable using gluten-free prod-ucts, read the labels on cosmetics before making purchases and avoid products, including shampoos, toothpastes, and mouthwashes, with any of the ingredients listed in the sidebar. If there’s no ingre-dient list, check the company’s website or call its consumer hotline. Some gluten-free product lines include those from Kiss My Face, Burt’s Bees, After-glow, Ecco Bella, and Bare Minerals.

Whether or not you choose to use gluten-free cosmetics, Bast says the bottom line is to use common sense. “If something bothers you, just don’t use it.”

— Carol Sorgen

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24. Shreds cheese, for example

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26. Fruit that can be used as a glaze for a chicken BBQ

27. Outdoor cooking spot

28. Kitchen wear

By Myles Mellor

SEPTEMBER 2012 19

Roasted Chicken With Spring Vegetables and

Walnut Pesto

Walnut Rum Balls

It’s a sizzling autumn afternoon in Meridian, Cali-fornia, where workers at family-owned Fedora Farms guide specialized machines along rows of trees laden with walnuts. A powerful harvesting machine clutches each tree trunk and shakes it violently. Walnuts tumble by the hundreds to the ground, the sound reverberating like a stampede. As the protec-

tive, chartreuse outer hulls of the walnuts are bruised they release a pungent herbal fragrance on the hot waves of after-noon sun. Other machines sweep along the rows, vacuuming the nuts from 400 acres of walnut crops. Harvesting the nuts from the trees is only the beginning of the meticulous process used to bring fresh walnuts to the market.

Worthy of its good repute, this noble nut has been a main-stay since about 10,000 BC, relied on for nourishment, healing, and disease prevention. When you spy a walnut in the orchard, it’s easy to see why the “doctrine of signatures” applies—a philosophy suggesting that a food resembling a body part offers special benefits to that region of the anatomy. Walnuts’ head-shaped hulls conceal a wrinkled nut within, the nut meat divided into right and left hemispheres, no less. It’s this appearance that prompted William Coles, an English naturalist during the Renaissance, to deem walnuts “very profitable for the brain.” He was right. A walnut split in half also looks like hearts, correctly pointing to its remarkable cardiac benefits.

“The walnut was the most important nut from a health standpoint in the ancient Mediterranean world,” says Kaley Todd, MS, RD, a spokesperson for California Walnuts, who adds that walnuts were used in the treatment of everything from inflam-mation, abscesses, and gangrene to bad breath and dog bites.

Walnut and Fuji Apple Salad 21

SEPTEMBER 2012

Walnuts’ medicinal and nutritional contributions are still highly valued. Having reviewed a number of studies on walnuts, Jessica Fishman Levinson, MS, RD, CDN, founder of Nutritioulicious, a nutrition counseling and consulting practice in New York City, explains, “Walnuts are a good source of protein, with 4 grams per 1-ounce serving, and dietary fiber, with 2 grams per 1-ounce serving. They’re also a good source of magnesium and phosphorus, two important minerals involved in bodily processes.”

Tasty walnuts are also a great source of antioxi-dants, including vitamin E, selenium, and polyphe-nols. “They are definitely considered a superfood!” Levinson says.

A HEALTH FOOD NUTChristine Palumbo, MBA, RD, a member of the Cali-fornia Walnut Scientific Advisory Council, says it’s impossible to pinpoint what makes walnuts great. “Actually, it’s a mistake to try to tease out just what nutrient is responsible,” she says. “It may very well be its entire nutrient package acting in synergy that provides so many health benefits.”

What do walnuts do to contribute to good health?l They combat inflammation. Walnuts reduce inflammation, which helps fight disease. Although no single food is a “magic bullet,” cholesterol-free walnuts come pretty close when incorporated into an overall healthful dietary pattern such as the

Mediterranean diet, Palumbo says. “Within that dietary pattern, walnuts are linked to reduced inflammation,” she says, “which is associated with reduced risk of heart attack and stroke as well as cancer, diabetes, and even Alzheimer’s disease.”l They enhance heart health. Research published in the Journal of Nutrition shows that a diet rich in walnuts, walnut oil, and flaxseed oil reduces arterial inflammation, measured by the effect on C-reactive protein and molecules that cause harmful plaque adhesion in blood vessels, says Levinson. In other studies, diets supplemented with walnuts result in a significantly greater decrease in total and LDL cholesterol. l They can improve blood flow for people with

diabetes. Walnuts, says Levinson, have been shown to improve blood flow in adults with type 2 diabetes. “As part of a moderate-fat diet, they can lower the LDL cholesterol in people with type 2 diabetes.”

KEEPING THEM FRESH

Buy them often. “Before I knew better, I would stock up on discounted walnuts during the holiday season and tuck them away for the next year,” says Christine Palumbo, MBA, RD. “Not a good idea! Due to their healthy amount of polyunsaturated fats, they can turn rancid, especially when stored at room temperature.”

Keep them chilled. Palumbo suggests keeping walnuts in the refrigerator like any other perishable food. Or, if you don’t antici-pate using them within a couple months, place them in an airtight container and store in the freezer for up to one year.

Buy them natural. Jessica Fishman Levinson, MS, RD, CDN, says, “I recommend raw or toasted walnuts without added salt. Cara-melized walnuts have a lot of added sugar, so it is best to keep those a treat.”

Walnut Bark


l They can help fig�ht cancer. “A study published in the September 2008 issue of Nutrition and Cancer showed the consumption of walnuts could slow the growth of breast cancer tumor cells in mice,” Levinson says. Researchers at the University of Cali-fornia, Davis found that walnuts also shrink prostate tumors in mice.l They can boost bone health. “A clinical research study published in January 2007 in Nutrition Journal found that bone health improved with alpha-lino-lenic acid consumption from walnuts and flaxseed,” Levinson says.l They can help you sleep. Walnuts, says Palumbo, are one of the few naturally occurring sources of melatonin, a a hormone made by the brain’s pineal gland that regulates the sleep-wake cycle and the body’s circadian rhythms. l They can sharpen your brain. “Preliminary research also points to cognitive effects, such as preventing age-related memory deficits and other mental decline in mice,” Palumbo says. “The omega-3 fats in walnuts influence the brain’s membrane, leading to improvement of mood and less depression.”

DELICIOUS WAYS TO ENJOY WALNUTSThe culinary uses of walnuts are practically endless. Walnuts add crunch to a salad, a spread, or bread; add body to a pesto or chutney; and are wonderful paired with fruits in pilafs and pastries. Walnuts are what’s for breakfast, adding a nutritional punch to waffles, yogurt, and granola. They’re delicious in main dishes such as stir-fries, sautés, and casse-roles. Inspired ideas include toasted walnuts with chile pepper, in herbed mashed potatoes, and as a

perfect balance to salty cheese. They’re delightful in desserts, pairing well with chocolate and caramel or chopped and tossed on ice cream, cake, or pie.

“My favorite way to enjoy walnuts is to chop a small handful and put them into just-cooked oatmeal along with some raisins or blueberries,” Palumbo says. “I also like to fold some chopped walnuts into pancake batter along with blueberries, combine them with raisins and maybe a few milk chocolate chips for an easy snack mix, and make a banana split using a small whole banana split lengthwise down the middle, topped with yogurt and a couple table-spoons of chopped walnuts. I also love the thickness and protein content of Greek yogurt but need a little crunch, so I add some chopped walnuts.”

We’ve created simple recipes for walnut filled snacks and sweets, and Kevin Meehan, executive chef at Café Pinot in Los Angeles, provides some delicious recipes for savory flavors.

MICHELE DEPPE is an award-winning freelance writer based in Seattle who has published her first book, Minding Jackson.

WHAT’S A SERVING?“One serving of walnuts, with 190 calories, is 1 ounce, which equals 1⁄4 cup shelled halves or pieces or 14 halves,” says Jessica Fishman Levinson, MS, RD, CDN, founder of Nutritioulicious.

WHAT’S IN A SERVING?“Walnuts are an excellent source of the healthy polyunsaturated fat,” says Fishman Levinson. “Specifically, they contain the highest amount of alpha-linolenic acid [ALA], which is a plant-based omega-3 essential fatty acid. A 1-ounce serving of contains 2.5 grams of ALA. Most nuts contain all or mostly healthy monounsaturated fat, but walnuts are comprised primarily of healthful polyunsaturated fats: 13 grams out of 18 grams total fat.”

Walnut Snack Mix

SEPTEMBER 2012 23

If whole grain rice isn’t already a staple of your diet, there’s good evidence it should be. Rich in vitamins, minerals, and satiating fiber, just 1 cup of brown rice is a good source of B vitamins and provides 27% of your daily need of immune-fortifying selenium and 88% of manganese, which supports brain and nerve function. The good news doesn’t stop there: Studies show that whole grain rice reduces the risk of

developing type 2 diabetes, aids in weight control, and may help prevent certain cancers. Rice may be common, but rice dishes don’t have to be boring. In fact, there’s a world of

options for cooking it. Get started with these recipes.

Beet-Goat Cheese Rice

Garden Wild Rice

Makes 4 servings

1⁄2 cup wild rice

1 cup chicken broth

1 cup pea pods

1 cup roast chicken, cut into cubes

1 avocado, cubed1⁄2 cup red grapes, halved1⁄3 cup pecans1⁄4 cup bottled balsamic vinaigrette 1⁄4 cup feta cheese

Cook rice with broth according to package directions. In a separate pot, add pea pods to boiling water and

cook for 2 minutes or until crisp-tender. Plunge pods into ice water to stop cooking and when cool, cut in half.

In a large bowl, add rice, pea pods, chicken, avocado, grapes, pecans, and balsamic vinaigrette. Mix well. Sprinkle feta cheese on top.

TD&N Nutrient Analysis: Calories: 364; Total Fat: 22 g; Saturated

Fat: 4 g; Polyunsaturated Fat: 3 g; Monounsaturated Fat: 9 g;

Cholesterol: 38 mg; Sodium: 519 mg; Carbohydrates: 27 g; Fiber:

6 g; Protein: 18 g

Sweet Pea Pilaf

Three must-know tips for perfect rice every time

1)The right ratio is generally 2 cups of water to 1 cup of rice. During cooking, if your rice

looks dry but isn’t done, add more water; if the rice is done but soupy, drain excess water with a mesh strainer.

2) Rice cookers are ideal for hands-off, set-it-and-forget-it cooking. The device cooks the

rice completely, then shuts off automatically to a warm setting to keep rice ready to eat. Because of its tight seal, you’ll need to use slightly less water when cooking.

3) For a complete how-to, refer to cookbooks catering to the joy of rice, including The

Ultimate Rice Cooker Cookbook (www.harvard commonpress.com) and Roger Ebert’s The Pot and How to Use It (www.andrewsmcmeel.com).

COOKING WELL

READY RICERice comes in many forms, and eating a variety will keep your taste buds happy and your heart healthy. Here’s a primer on some popular types:l Brown short g�rain: Use it in dishes that call for a creamy texture, such as desserts, puddings, paella, and risotto.l Brown medium and long� g�rain: With fluffier grains, these are well suited to pilafs, salads, and stir-fries. l Brown basmati or jasmine: With a subtle aromatic fragrance, these are good choices for side dishes and desserts.l Wild rice: Technically a seed (but considered a whole grain), it goes best in soups, stews, pilafs, salads, and sides.l Himalayan/Bhutanese red rice: With a lovely red color and nutty flavor when cooked, it combines well with other grains, such as wild rice in pilafs, and goes well alongside pork or lamb dishes. (Note: Use 11⁄2 cups of water to 1 cup of rice during cooking.)l Purple Thai rice and Chinese black rice: High in antioxidants and sweeter in flavor, these impart a deep reddish-blue and purple hue, respectively, when cooked. They’re best in fruity desserts but also pair well with savory dishes.

JESSICA GIRDWAIN is a Chicago-based freelance writer. She’s contributed to Women’s Health, SELF, Fitness, Redbook, and Health, among other magazines.

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twice and more time enjoying the same meals their kids relish. It’s filled with helpful nutrition notes and lots of clever ways to make healthful foods more appealing to children.www.wiley.com

Try just a few of the recipes in Top Chef alum Angelo Sosa’s Flavor Exposed: 100 Global Recipes From Sweet to Salty, Earthy to Spicy and you’ll crave more. But in addition to recipes, you’ll get an education. Sosa’s Asian-inspired cuisine is based on what he calls a trinity of flavors. His notion that every

dish requires three components as focal points is a platform that home cooks can build on and learn from to create their own flavor combinations. By exploring Sosa’s dishes, they’ll also learn how to take a dish to another level by adding to the trinity an unexpected flavor. The book’s unusual organization—chapters devoted to flavor profiles such as sweet, salty, smoky, sour, or bitter—is equally educational, deepening your understanding of what underlies the particular flavor. Under bitter, for example, is a recipe for Tuna Ribbons With Candied Wasabi. Asian Barbecue Sauce With Smoked Chiles and Pineapple is a smoky flavor, while Sosa’s extraordinary Bombay Fish Tacos represent umami. Your tongue will curl as you flip through the pages and anticipate what to make first.www.kylebooks.com

Books for Cooks

Get the Indian tastes you crave in a hurry without making a reservation or running to pick up take out. Ruta Kahate’s Quick-Fix Indian: Easy, Exotic Dishes in 30 Minutes or Less shows you just how simple it can be to make deeply flavorful Indian cuisine without spending hours in the kitchen. Kahate simplified her cooking practices by necessity after she had two girls whose demands on her time left fewer hours for cooking. She developed techniques and shortcuts that will save you time without sacrificing satisfaction in dishes such as Indian Veggie Burger, Shortcut Shrimp-Okra Curry, and the simple carrot salad shared here.

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Broaden your options for gluten-free dining with an array of recipes from Betty Crocker Gluten-Free Cooking. You’ll find plenty of tips, resources, and recipes for the most challenging and desirable dishes for people with gluten

intolerance. With recipes for everything from pret-zels to pizza and sandwiches to hamburger buns, there are few tastes that will go unsatisfied.www.wiley.com

Are you bored with your homemade bread? Don’t blame your bread machine because what goes in is what comes out. Make more interesting bread with more interesting ingredi-ents. Richard Ehrlich gives you tips and inspiration in 80 Recipes for Your Bread-

maker. You learn how to make simple breads as well as kneaded, flavored, and sweet loaves and cakes. There’s also a surprising chapter on unexpected things you can do with your bread machine. We’ll just say they don’t involve bread.www.kylebooks.com

An oncologist and a cancer-surviving registered dietitian have teamed to write a book that can empower patients to improve their health and help prevent the disease from returning. In The Essential Cancer Treat-ment Nutrition Guide & Cookbook, Jean LaMantia,

RD, and Neil Berinstein, MD, FRCP, ABIM, offer a nutrition toolbox with 150 recipes and thorough information about conventional and complementary cancer treatments, the effects of treatment on nutrition, and the power of diet to influence side effects, treatment success, and prevention. www.robertrose.ca

Books for Cooks

Fans of Mark Bittman’s books have something new to celebrate. The New York Times contributor and prolific cookbook author is back with a book guaranteed to increase your

consumption of powerhouse nutrients. If you’ve ever been mystified by what to do with mustard greens, Swiss chard, or radicchio but desiring the antioxidants they offer, you’ll find all the guidance you’ll ever need in the reissue of Leafy Greens: An A-to-Z Guide to 30 Types of Greens Plus More Than 120 Delicious Recipes. www.wiley.com

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Coach Nicole Nichols

Doing the same workout day after day not only can get boring, but it also

can be ineffective. That’s why Coach Nicole Nichols believes in an exercise regimen with the kind of variety that keeps you coming back for more. The fitness trainer and health educator is releasing a new workout DVD, 28 Day Boot Camp, which offers a month’s worth of varying workout combinations. She also serves as managing editor of SparkPeople, where she writes articles that break down complex fitness and nutrition concepts into material people can apply to their everyday lives.

This University of Cincinnati alumna earned national recognition from the American Council on Exercise and Life Fitness as “America’s Top Personal Trainer to Watch.” She’s earned several fitness certifications, including in sports medicine, personal training, group fitness instruction, prenatal and postpartum exercise design, spin-ning, and PiYo (a blend of yoga and Pilates), and is trained in mat and reformer Pilates. Nichols has made more than 50 free online workout videos, which have made her one of the most watched exercise instructors on the Internet.

So how does this fitness pro keep variety in her own fitness routine, and what are her secrets to balancing her work and personal lives and

guarding against stress? We had the opportunity to talk to the Cincinnati resident and sneak a peek at her secrets to balancing it all while still finding time for her husband, Evan, and her dog and cats.

TD&N: What’s your favorite way to stay fit?Nichols: For me, variety is essential. My weekly exercise plan includes running, spinning, walking the dog, and Pilates. And then I like to mix up my strength training.

TD&N: What five foods are always in your kitchen?Nichols: Eggs, avocados, almonds or almond butter, and cheese—I love goat cheese—and some type of greens.

TD&N: What’s your top guilty food pleasure you couldn’t live without?

Nichols: I try not to feel guilty about food, but I love sweets, sugar, and candy. I have a sweet tooth. And there’s no such thing

as too rich—at least I’ve never encoun-tered it! I just don’t keep sweet stuff around, or if I do, I accept that it’s gonna be gone quickly! I’m a Twiz-zler lover.

TD&N: Who has been the biggest health/fitness/food inspiration in your life?Nichols: I didn’t really grow up with healthy role models. Obesity runs in my family. I saw that, and that was motivation for me to be different. My great-grandfa-ther lived to be 103—he always seemed so young to me. He was climbing trees to cut branches in

Q & APHOTO COURTESY OF ACACIALIFESTYLE.COM


his 80s. He didn’t drink or smoke. I’ve had to teach myself a lot. The members of the SparkPeople community have been very inspiring, and they help me stay accountable.

TD&N: How do you fight stress and relax at the end of a crazy day?Nichols: I’m a big sleeper. I need a lot of it, and I really make sure I get at least eight hours every night. And then I take what I need on the weekend. I try to unplug. I spend so many hours on the computer. It goes a long way just to turn electronics off.

TD&N: What inspired you to produce your new DVD? How does it reflect your personal health philosophy? Nichols: SparkPeople has been offering free online workout videos for years, and they’re really popular. Our online boot camps are especially popular, so that was the big inspiration for this particular DVD. It’s an innovative 28-day plan that mixes and matches four workouts for variety and different fitness levels. I tried to come up with interesting moves you haven’t seen a thousand times on other videos. (Editor’s Note: The second DVD, SparkPeople: Total Body Sculpting, will be released in December.)

TD&N: What’s your favorite health and fitness-related website or blog? Nichols: Of course, it’s SparkPeople.com! I love FitBottomedGirls.com for fitness. They make things really fun. And Pinterest is great for finding recipes.

TD&N: What book is on your nightstand right now?Nichols: Right now I’m reading The Quarter-Acre Farm by Spring Warren. It’s about a woman growing all she can on her lot.

— Deborah R. Huso

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his 80s. He didn’t drink or smoke. I’ve had to teach myself a lot. The members of the SparkPeople community have been very inspiring, and they help me stay accountable.

TD&N: How do you fight stress and relax at the end of a crazy day?Nichols: I’m a big sleeper. I need a lot of it, and I really make sure I get at least eight hours every night. And then I take what I need on the weekend. I try to unplug. I spend so many hours on the computer. It goes a long way just to turn electronics off.

TD&N: What inspired you to produce your new DVD? How does it reflect your personal health philosophy? Nichols: SparkPeople has been offering free online workout videos for years, and they’re really popular. Our online boot camps are especially popular, so that was the big inspiration for this particular DVD. It’s an innovative 28-day plan that mixes and matches four workouts for variety and different fitness levels. I tried to come up with interesting moves you haven’t seen a thousand times on other videos. (Editor’s Note: The second DVD, SparkPeople: Total Body Sculpting, will be released in December.)

TD&N: What’s your favorite health and fitness-related website or blog? Nichols: Of course, it’s SparkPeople.com! I love FitBottomedGirls.com for fitness. They make things really fun. And Pinterest is great for finding recipes.

TD&N: What book is on your nightstand right now?Nichols: Right now I’m reading The Quarter-Acre Farm by Spring Warren. It’s about a woman growing all she can on her lot.

— Deborah R. Huso

It’s your online cookbook and recipe box!

Visit online and check out the delicious and healthy ideas from all our past issues.

www.TDN-digital.com/digitaleditions

Like the recipes in this issue?

Q & A

HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISINE

March 2012 www.TDN-Digital.com

Meat-Free Mondays

page 32

The Power of Antioxidants

page 20

Lean and Green

St. Patrick’s Daypage 40

Quinoa and

Mushroom-Stuffed

Roasted Red Peppers

page 38

Q & A WITH ACTRESS

MICHELLE MORGAN

Stella, Sir Paul, and

Mary McCartney

team with Chef

Annie Rigg

U O SS

g ta co

SemıvegetariansDishes for

So good you won’t

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mom

ree ysay oo

page 20

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April 2012 www.TDN-Digital.com

Sports Nutrition

page 20

Easter Ham Five Ways

page 22

Passover Charosets

page 26

Salad With

Miso-Ginger Dressing

page 34

Q & A WITH ACTRESS

ISABEL GILLIES

MisoSoy Goodness»

HEALTH NUTRITION FITNESS LIFESTYLE DIET &

EasteFive

page 22page 22

Q & A WIT

ooooo»


June 2012 www.TDN-Digital.com

Omegas and Anxiety

page 10

Good-for-You Grains

page 14

Cooking With Beer

page 26

page 36

Q & A WITH TRAINER

BILLY BLANKS

GOURMETRestaurant Flavors

in Your Home

Gluten-Free Seared Scallops al Mojo de Ajo

Gluten Free Goes

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August 2012 www.TDN-Digital.com

Watermelon Agua Fresca

page 28

Q & A WITH ACTRESSKADEE STRICKLAND

Lunchbox Dos and Don’ts

page 16

Thirst Quenchers

page 20

Burgers to Flip Over

page 22

A Sweet Taste of Summer

Watermelon

Discuss articles, share ideas, and interact with other

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Drizzle the olive oil and vinegar over them and stir to coat. Season with salt and pepper.

Spread the peppers and onions in a single layer on a baking sheet. Roast for about 30 minutes, turning halfway through.

TD&N Nutrient Analysis: Calories: 136; Total Fat: 10 g;

Saturated Fat: 1 g; Polyunsaturated Fat: 1 g; Monoun-

saturated Fat: 7 g; Cholesterol: 0 mg; Sodium: 7 mg;

Carbohydrates: 11 g; Fiber: 2 g; Protein: 1 g

If you do no more with bell peppers than toss them on a salad, you’re missing opportunities to add a world of flavor and a splash of vibrant color to your plate, not to mention an infusion of nutrients. They’re among nature’s perfect foods—delicious,

versatile, low calorie (only 33 per pepper), and loaded with anti-oxidants and phytonutrients.

Add peppers to your meals and you’ll increase your intake of more than 30 carotenoids; vitamins A, B, C, E, and K; fiber; folate; potassium; manganese; and magnesium.

While green peppers may be more widely used, they’re the least nutritious in the pepper color spectrum. As the color deepens, so does the nutri-tional value. Yellow is more nutrient rich than green, orange more than yellow, and red boasts the most. Red peppers are not only sweeter than the green variety, but they also have significantly more nutri-ents. If you’re looking for a source of vitamin C, put down the orange and grab a red pepper: It has more than three times as much vitamin C as citrus fruit.

They’re available year-round, but peppers are at their peak of flavor in the fall, so fill your shopping bag and try these healthful dishes.


Serves 4 as a side dish

4 green peppers

4 small red onions, trimmed and quartered

3 tablespoons olive oil

2 tablespoons balsamic vinegar

Salt and pepper to taste

Preheat oven to 350˚F. Trim the peppers and remove the seeds and

membrane. Slice vertically in long strips about 1 inch wide.

Place the peppers and onions in a mixing bowl.

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HOW TO ROAST A PEPPERPut thoroughly scrubbed peppers on a baking sheet or directly on an oven rack with a baking sheet below them. For easier cleanup, line the sheet with parchment paper.

Put the baking sheet under the broiler, about 4 inches from the element, allowing the peppers to char. When the top begins to blister and char, about 10 minutes, use tongs to rotate the pepper a quarter turn. Continue broiling and turning until the peppers are charred all around. (You can also char the peppers by placing them on a skewer and holding them over the flame of a grill or a stove burner. They’ll blister more quickly.)

Take the sheet out of the oven and use the tongs to transfer the peppers to a paper bag and roll the bag

shut or close it with a chip clip. (You can also put the peppers in a bowl and cover the bowl.)

When the peppers have cooled enough to handle them, about 20 to 30 minutes, transfer them one at a time to a large cutting board. Keep a medium bowl nearby. Take a pepper and hold it over the bowl. Using a paring knife, make a small slit at the bottom of the pepper and let the juices run into the bowl. Reserve the liquid.

Once the peppers are cool, peel the charred skin away using your fingers and discard it. Slice the pepper open and remove the seeds and membranes. Place the peppers in the bowl with the reserved liquid and refrigerate until you’re ready to use them. You can also use the liquid to add flavor to sauces, soups, and purées.

Roasted Red Peppers and Mozzarella

Pepper and Polenta Salad

Serves 8 as an appetizer

1 tube prepared polenta, sliced into eight

2-ounce slices

Juice from 2 lemons

1 tablespoon olive oil

2 cups arugula

8 ounces garlic and herb goat cheese, sliced into

1-ounce rounds

Sea salt and fresh cracked pepper to taste

2 roasted peppers, one red and the other yellow

or orange, chopped coarsely*1⁄2 cup fresh oregano leaves

*See sidebar on previous page for details on how to roast a pepper.

Preheat oven to 400˚F. Spray a baking sheet with cooking spray. Place the polenta slices on the sheet and bake for 10 minutes.

While the polenta is baking, whisk together the lemon juice and olive oil in a small bowl. Place the arugula in a medium bowl and set both bowls aside.

After 10 minutes, remove the polenta from the oven. Flip the patties and place a slice of goat cheese on each. Return the sheet to the oven and bake for another 10 minutes.

Remove the baking sheet from the oven and use a spatula to place each patty on an individual small plate.

Drizzle the oil and lemon juice over the arugula and toss. Divide the arugula into eight servings and place one serving around each patty like a garland. Season to taste with salt and pepper. Top with chopped pepper and garnish with oregano leaves.

TD&N Nutrient Analysis: Calories: 295; Total Fat: 11 g;

Saturated Fat: 6 g; Polyunsaturated Fat: 1 g; Monoun-

saturated Fat: 3 g; Cholesterol: 22 mg; Sodium: 150 mg;

Carbohydrates: 40 g; Fiber: 6 g; Protein: 11 g

— KJ

Couscous-Stuffed Peppers

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If you are a dietitian, clinician, caregiver, or celiac patient, come hear from the world’s foremost experts and participate in 3 days of seminars, discussions, and education featuring news on improvements in gluten-free living, progress on alternative treatments, and the very latest research on celiac disease and gluten-related disorders. Enjoy the best gluten-free products and services from around the globe, showcased in an expansive exhibition.

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Cool ParfaitsReady in a flash with ingredients you probably already have in the fridge

Next time you need a fast dessert that won’t give you sugar and calorie over-load, try these frozen fruit parfaits. They’re made with good-for-you ingredi-

ents—yogurt, fruit, nuts, and oats—and take minutes to prepare.

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1 cup nonfat Greek yogurt

1 cup cantaloupe, cut in small cubes

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In each of two bowls or parfait glasses, spoon 1⁄2 cup of yogurt. Add 1⁄2 cup cantaloupe and half the mint and stir together. Top with 2 tablespoons of pista-chios. Serve immediately.

TD&N Nutrient Analysis: Calories: 168; Total Fat: 7 g; Satu-

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Visit TDN-Digital.com for our Recipe of the Day and bookmark our recipe page!

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What I Can’t Live Without

Lori LangeRecipeGirl began a blog to express her enthusiasm for cooking.

Click image for a recipe by Lori Lange »RECIPE PHOTO BY LORI LANGE


“Most of my creative thinking comes together when I’m out for my morning run. I create recipes

as I’m burning calories, plain and simple.”

Click image for a recipe by Lori Lange »

SEPTEMBER 2012 43

Desserts by Alice MedrichDizzying, Delicious, Decadent

How can you not envy Alice Medrich? Of course she toiled at the Ecole Lenôtre in France to learn her craft and then labored to create Cocolat, her dessert

shop in Berkeley, California. She works hard, and we know it’s not easy creating swoon-worthy recipes and filling seven cookbooks with dreamy desserts—but still! I imagine her always in an apron dusted with sugar, rivulets of caramel running down her spoon, in a room drenched in the dizzying aroma of choco-late, and I can’t help wanting to be her.

Her latest cookbook, Sinfully Easy Delicious Desserts, teases you before you even open it. On the cover are smudges of melted chocolate begging you to swipe them with a finger and

put it to your lips. Next to them are morsels of something divine you’ll want desperately to pluck off the page and taste. Turn the cover and leaf through the pages, and you’ll be a goner—

besotted by sweets. We’re not suggesting you linger in

Medrich’s chocolate heaven or make her fabulous recipes on a daily basis, but if you want to delight guests on special occasions, her new book is a must. Savor it over the coming months as you search for extraordinary (but easy) desserts for the holidays. In the

meantime, hoard the season’s juicy peaches for her delicious crisp, just right for early autumn.

— KJ

Uncommon Taste

Peach Crisp


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Coming in OctoberOctober offers many opportunities for entertaining,

and our October issue brings you tasty recipes for Oktoberfest, Halloween, and tailgate parties along with nutrition and fitness tips, powerhouse nutritional strategies, and cooking for health.

Halloween TreatsContributor Jessica Girdwain whips up three chewy, gooey

treats to satisfy your Halloween party guests: Bite-Sized Pumpkin and Brown Sugar Cakes, Coconut-

Chocolate Orange-Swirled Meringues, and Mini Chocolate

Mousse Cups.

OktoberfestQueue up the polka music

because Oktoberfest is around the corner. Chef Jonathan Dixon offers as assortment of holiday dishes, from Chicken Schnitzel

With Mushrooms to Pork Chops With Mustard and Sour Cream,

and a trio of veggie sides.

Yogurt 10 WaysIn this article, we’re giving

you new ideas for ways to love the goodness of yogurt. Fill

up on probiotics, calcium, and vitamin D with 10 different

styles of yogurt products, from Greek to soy.

Coming Next Issue

What’s Cooking Online

Weight-Loss Strategies: What’s Depression Got to Do With It? Can you lift the blues to lose the pounds?

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