"The famous Lyon Diet Heart Study in 1999 showed that patients following a Mediterranean style diet for 46 months had a 50-70% lower risk of recurrent heart disease, including cardiac death and nonfatal heart attack. The current American Heart Association diet has many Mediterranean influences, in part because it represents simple changes most people can make and maintain." Source: Eating Well Magazine.

• Replace butter with olive oil
• Snack on nuts, seeds or fruit instead of processed food
• Use dairy as a condiment, sprinkle feta or goat cheese to flavor a dish
• Help yourself to 100% whole grain bread, pasta and rice
• Fix at least a couple vegetarian meals every week
• Add a dish or two that contain legumes, beans and lentils
• Have fish (not deep fried) at least twice a week
• If you eat meat favor chicken and poultry
• Eat red meat only occasionally in small amounts
• If you drink alcohol no more than one to two glasses with a meal
• Enjoy fruit for desert
• Set aside enough time to savor every bite

The Synergy Heart Health Dance!
Source: Realage.com

Have some berries with your oatmeal or an orange on the side to help elevate your breakfast to superfood status.
Why? The nutrients in oatmeal and vitamin C work synergistically to provide double the benefits you'd expect from simply adding their powers together.

Food Synergy
The phenols in oatmeal and the vitamin C in many fruits both help make LDL more stable -- and that's a good thing, because the more stable LDL is, the less likely it is to rupture, stick to artery walls, and cause a heart attack. But consume the phenols and vitamin C together and they'll stabilize LDL at twice the level expected from adding their effects together. It's like this: 2 + 2 = 8, not 4, when it comes to phenol + vitamin C benefits.

Cast a Wide Net
So how can you take advantage of more food synergies? The best way is to eat a varied diet rich in colorful fruits and veggies, healthy fats, different kinds of whole grains, and few or no processed foods. This will give nutrients the best shot at meeting up in your body and reinforcing one another as they guard against disease

Artichokes with Balsamic Vinaigrette

Makes 4 servings

Ingredients
1 lemon

3 quarts water plus 1 tablespoon water, divided

˝ cup dry white wine

2 sprigs fresh parsley

2 sprigs fresh thyme or ˝ teaspoon dried thyme leaves

1 bay leaf

2 teaspoons salt 

4 medium artichokes

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon Dijon mustard

1 clove garlic, finely chopped
Freshly ground pepper to taste

Instructions

1. Cut lemon in half. Slice 1 half and reserve the other half for rubbing over artichokes. Place 3 quarts water, wine, parsley, thyme, bay leaf, salt and the lemon slices in a large pot. Bring to a simmer, cover and cook over medium-low heat for 10 minutes.
2. Meanwhile, pull off the short tough outer leaves of each artichoke. Cut off the top 1/2 inch of the artichoke. Using scissors, trim off the sharp points of the remaining leaves. Rub the whole artichoke, especially the cut portions, with the cut side of the lemon half.
3. Add the artichokes to the pot and simmer, covered, until tender, about 30 minutes. Drain, discarding lemon slices and herbs, and let cool slightly.
4. Whisk together vinegar, oil, mustard, garlic and remaining 1 tablespoon water in a small bowl. Season with salt and pepper. Serve the artichokes with the vinaigrette for dipping

Fettuccine with Swiss Chard and Mushrooms

Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you'd prepare spinach leaves and the stems like asparagus.
SERVES 4

Ingredients
2 tablespoons olive oil
1/2 cup chopped shallots or green onions
2 garlic cloves, sliced
8 to 10 small mushrooms, sliced
1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
6 ounces uncooked fettuccine (DeBoles Artichoke Flour Pasta is my choice)*
1/4 cup grated Parmesan cheese
1/4 teaspoon cracked black pepper

Directions

1. In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Sauté the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.
2. Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.
3. Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.

Four Heart Healthy Fun Food Facts:

Olive Oil: A mainstay of the celebrated Mediterranean diet, olive oil contains predominately heart-friendly monounsaturated fat, which is known to nourish heart health. Studies show that olive oil supports healthy cholesterol levels and protects LDL (Low-Density Lipoprotein or "bad") cholesterol from harmful oxidation.

Red Wine and Grape Juice: Studies show that regular, moderate consumption of red wine enhances heart health. Whether a result of the alcohol content or the antioxidant-rich flavonoid (resveratrol) content is up for debate, but it is certain that red wine helps maintain normal cholesterol levels and healthy circulation. Moderate consumption is defined as one to two glasses daily for men and one for women. Similar beneficial effects have been observed for Concord grape juice, a great choice for those who wish to avoid alcohol.

Tea: Exceptionally high in flavonoids called catechins, green and black tea protect heart health mainly due to antioxidant content. The evidence suggests that tea catechins decrease the oxidation of LDL (Low-Density Lipoprotein or "bad") cholesterol which, in turn, positively affects the cardiovascular system. For those who are watching their caffeine intake, hibiscus tea may be a good substitute for green or black teas. Shown in preliminary research to keep cholesterol levels healthy, hibiscus contains similar beneficial compounds, called flavonoids, as red wine and tea.

Nuts: Studies have consistently shown all varieties of nuts, including walnuts, almonds, hazelnuts, pecans and cashews, are an excellent choice for people trying to improve heart health through diet. When nuts are eaten on a regular basis, heart health is thought to improve because arteries and cholesterol levels are kept normal. And although nuts are high in fat, they contain primarily monounsaturated and polyunsaturated fat, and have not been shown to promote weight gain when eaten in moderation-about a small handful five times a week. In addition, many nuts are filled with important nutrients, including fiber, B vitamins, vitamin E and magnesium. This is good news for your heart and your waistline, so don't feel guilty about snacking on nuts.

Natural Flu Fighter: Elderberry (Sambucus nigra) Protects your body against colds and flu and can reduce the severity of those illnesses if you treat them early. The berries contain anti viral proteins that prevent viruses from entering cells, and are rich in vitamin C, which boosts immune function. How to take it: Try 1 tsp to 1 tbs of liquid extract 2 times a day in cold an flu season. Take it 4 times a day if you get the flu.

I have been searching for years for a frozen meal that I can enjoy and recommend to my clients for those times we need them. Here is my latest favorite find. Quite yummy!

Lemongrass Coconut Chicken

Chicken with broccoli florets, carrots, and sugar snap peas are all served over Kashi Seven Whole Grains and SesameŽ with red quinoa pilaf. It's then topped with a lemongrass coconut sauce and coconut flakes. Check out their website for more information on all their products http://www.kashi.com

Pom Wonderful Pomegranate Juice

This is my favorite juice, I drink 2-3 ounces a day with water to get a tasty anti-oxidant burst of flavor, without too much sugar.

Emerging science suggests that unstable little molecules called free radicals may be linked to disease.

Where do they come from? Everywhere. Not only does your body produce them as part of normal metabolism but there are also many external sources such as air pollution, alcohol, pesticides, sunlight, tobacco smoke, drugs, and even fried foods.

Antioxidants like those found in POM Wonderful Pomegranate Juice fight hard to help prevent free radicals from doing their damage. Check out their fact filled website for volumes of data and studies to support their claims. http://www.pomw onderul.com.

This newsletter is intended for my clients, friends, acquaintances, and people who have contacted me regarding my nutrition and health-counseling program. If you know someone who would reap value in receiving it, feel free to forward it to them, or send their email address to cmirabella@earthlink.net (please put "Newsletter Subscription" in the subject heading). If you wish to unsubscribe, please notify me.

This newsletter is an educational service and advice presented should not take the place of examination or advice of your health-care professional.