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Agenda 101311 – Mayo Am I Eating Healthy!
Getting Tipsy – Healthy Living Food Tips
Cinnamon Cayenne Black Pepper Mustard Seed Fresh Ginger
Cinnamon - A 2003 study published in Diabetes Care showed that as little as one teaspoon of cinnamon per day can boost the body’s weight-loss ability by reducing blood sugar and promoting healthier processing of carbohydrates. It also lowers LDL cholesterol (bad cholesterol) by 7 to 27% and total cholesterol by 12 to 26%. Plus, cinnamon has been shown to prevent the metabolic syndrome commonly seen in pre-diabetics. But before you go on piling the spice by spoonful, note that cinnamon contains a chemical called coumarin, which can lead to liver damage if consumed in very large amounts.
Cayenne - The main ingredient in spicy cayenne—capsaicin, which is also found in other hot peppers—has long been studied for its fat-burning abilities and thermogenic properties (the stimulating of the central nervous system to produce heat in the body, leading to an increase in calorie burning). Studies performed by the Journal of Obesity also found that the spice increases fat oxidation, “ramps up energy expenditure, and stimulates activity by the sympathetic nervous system”—all which help the body to shed excess weight.
Black Pepper - Among the dozens of health benefits of this common household ingredient is its ability to improve digestion and promote the absorption of nutrients in tissues all over the body. Peppers main component, piperine boosts fat metabolism by as much as 8% for several hours after ingesting it.
Mustard Seed - Like the other hot ingredients on this list, spicy mustard helps boost metabolism and allows you to burn fat more quickly, thanks in part to its thermogenic properties. Scientists at England’s Oxford Polytechnic Institute recently found that eating just one teaspoon of hot mustard can “boost metabolism 20 to 25% for several hours after eating, resulting in an additional burn of about 45 calories if a 700-calorie meal is consumed.”
Ginger - Long used for its medicinal properties, ginger is also an effective diuretic, improves gastric mobility and hinders the absorption of cholesterol. Although according to the Mayo Clinic, more study is needed, preliminary evidence suggests that this versatile spice helps to increase metabolism.
History – Mayo Clinic Picture Tour Arizona. Mayo Clinic Building Mayo Clinic Building;
Picture Tour of Mayo Clinic in Florida. www.mayoclinic.org/virtual-tours/fl-picture-tour.html - 37k
Picture Tour Minnesota. Mayo Clinic Building Mayo Clinic Building; Mayo Clinic developed gradually from the medical practice of a pioneer doctor, Dr. William Worrall Mayo, who settled in Rochester, Minn., in 1863. His dedication to medicine became a family tradition when his sons, Drs. William James Mayo and Charles Horace Mayo, joined his practice in 1883 and 1888, respectively. From the beginning, innovation was their standard and they shared a pioneering zeal for medicine. As the demand for their services increased, they asked other doctors and basic science researchers to join them in the world's first private integrated group practice. Although the Mayo doctors were initially viewed as unconventional for practicing medicine through this teamwork approach, the benefits of a private group practice were undeniable.
As the success of their method of practice became evident, so did its acceptance. Patients discovered the advantages to a "pooled resource" of knowledge and skills among doctors. In fact, the group practice concept that the Mayo family originated has influenced the structure and function of medical practice throughout the world. Along with its recognition as a model for integrated group practice, "the Mayos' Clinic" developed a reputation for excellence in individual patient care. Doctors and students came from around the world to learn new techniques from the Mayo doctors, and patients came from around the world for diagnosis and treatment. What attracted them was not only technologically advanced medicine, but also the caring attitude of the doctors.
Through the years, Mayo Clinic has nurtured and developed its founders' style of working together as a team. Shared responsibility and consensus still provide the framework for decision making at Mayo.
That teamwork in medicine is carried out today by more than 55,000 doctors, nurses, scientists, students and allied health staff at Mayo Clinic locations in the Midwest, Arizona and Florida.
Appetizer – Shrimp Marinated in Lime Juice & Dijon Mustard Dietitian's tip: In this recipe, the shrimp is marinated rather than served with a heavy sauce. Serve the shrimp cold with water crackers or melba toast. Serves 8
Ingredients: 1 medium red onion, chopped 1/2 cup fresh lime juice, plus lime zest as garnish 2 tablespoons capers 2 tablespoons Dijon mustard 1/2 teaspoon hot sauce 1 cup water 1/2 cup rice vinegar 3 whole cloves 1 bay leaf 1 pound uncooked shrimp, peeled and deveined
Directions: In a shallow baking dish, combine the onion, lime juice, capers, mustard and hot sauce. Set aside.
In a large saucepan, add the water, vinegar, cloves and bay leaf. Bring to a boil and add the shrimp. Cook for 1 minute, stirring constantly. Drain and transfer the shrimp to the shallow dish containing the onion mixture, making sure to discard the cloves and bay leaf. Stir to combine. Cover and refrigerate until well chilled, about 1 hour. To serve, divide the shrimp mixture among individual small bowls and garnish each with lime zest. Serve cold. Nutritional Analysis (per serving)
Salad – Beet & Walnut Salad
Ingredients: 1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
Directions: Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar. Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.
Serves 8. Nutritional Analysis - (per serving)
Put it on the Side - Lemon Rice, Raisins & Almonds Dietitian's tip: Only the hull is removed during the processing of brown rice, so it has more fiber, vitamins and minerals than white rice does. Brown rice is also chewier and has more flavor.
Ingredients: 1/2 cup slivered almonds, coarsely chopped
What is Trans-fat? Trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel.
Directions: Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray. Spread the almonds on a baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.
Add water to the bottom of a double boiler. In the top section, place the lemon juice, lemon zest, rice, broth, onions, cinnamon, nutmeg and margarine. Heat the double boiler, stirring occasionally. Cover and simmer for 30 minutes or until the liquid is absorbed.
In a small saucepan, add the water and raisins. Bring to a simmer, cover and cook for 5 minutes. Add the peas and simmer an additional minute. Add the raisin and pea mixture to the rice in the double boiler and simmer until all the liquid is absorbed, about 15 to 20 minutes more. Mix and fluff the rice mixture and transfer it to a serving dish. Sprinkle with toasted almonds and drizzle with honey.
Serves 4. Nutritional Analysis – (per serving)
Main Course – Pan Braised Swordfish with Feta Dietitian's tip: This Mediterranean-style swordfish dish goes from stove to table in less than 20 minutes. Note: The FDA recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish. Serves 4
Ingredients: 4 swordfish steaks, each 5 ounces, and 3/4- to 1-inch thick
Directions: Sprinkle the swordfish steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 teaspoon of the oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm.
Reduce the heat to medium and add the remaining 1/2 teaspoon oil to the pan. Add the onion and garlic and sauté for 1 minute. Stir in the stock, raisins and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 3 to 4 minutes.
Remove the lemon slices from the fish and set aside. Transfer the swordfish steaks to warmed individual plates. Stir the feta, the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, the marjoram, and the capers into the pan juices. Remove from the heat. Spoon some sauce over each swordfish steak and top with the reserved lemon slices. Serve immediately. Nutritional Analysis - (per serving)
Dessert – Grilled Pineapple Dietitian's tip: Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C — about 20 percent of your daily need for vitamin C.
Ingredients: For the marinade 1 tablespoon olive oil 1/4 teaspoon ground cloves 1 teaspoon ground cinnamon 2 tablespoons dark honey 1 tablespoon fresh lime juice 1 firm yet ripe pineapple 1 tablespoon dark rum (optional) 1 tablespoon grated lime zest
Directions: Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown "eyes" on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core. Place the pineapple in the bowl with the marinade and stir to coat the pineapple.
Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.
Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.
Nutritional Analysis - (per serving) Serves 8.
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