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Mary’s Memo – March 24th

EMPHASIS IS ON VEGETABLES WITH MEAT, NOT MEAT WITH VEGETABLES


According to leading health authorities, we should be thinking about meat as an additive, not the principle part of the meal. Examples include chicken or beef and noodles, pot pies, quiches, stews and soups like Hearty Lentil and Sausage Soup made with only 1/2 pound of meat in a soup that serves 10!

HEARTY LENTIL AND SAUSAGE SOUP


• 1/2 pound bulk sausage
• 8 cups water
• 2 (14.5-ounce) cans Swanson chicken broth
• 1 (16-ounce) package dry lentils, rinsed
• 1 large onion, chopped
• 1 rib celery, finely chopped
• 1 cup shredded carrot
• 1 teaspoon garlic powder
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried rosemary
• 1-1/2 cups diced cabbage
• 1 (28-ounce) can diced tomatoes
• Kosher sea salt, to taste

Heat a large pot over medium-high heat. Break sausage into chunks and put in pot; cook and stir until browned, about 5 to 7 minutes. With a slotted spoon transfer sausage to 5 to 6-quart slow cooker. Add water, chicken broth, lentils, onion, celery and carrot. Season with garlic powder, parsley, oregano, pepper, basil and rosemary. Cook on low heat until lentils are soft, about 4 hours. Only when the lentils are softened, add cabbage and diced tomatoes and continue cooking until cabbage is tender. Season with kosher or sea salt to taste. Recipe makes 10 servings. Source: Adapted from an allrecipes.com recipe.

LOWER CARDIOVASCULAR RISKS WITH DIET AND LIFESTYLE


Eating a diet rich in fruits and vegetables, along with exercising 40 minutes a day, are key guidelines issued recently to help reduce cardiovascular disease (CVD). Dietary improvements are at the heart of the new guidelines, which specifically suggest an eating plan such as DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet focuses on increasing the consumption of low-fat dairy, vegetables and fruits, nuts, seeds, legumes and whole grains, while limiting meats, fat and added sugars. “By changing to the DASH diet, you can increase your intake of foods high in potassium, magnesium and calcium, which may help lower blood pressure,” says clinical dietitian Tanya Freirich, MS, R D, with the C ardiac and Medicine Service at New York-Presbyterian Hospital/Weill-Cornell. “With the right approach, the DASH diet can be a very reasonable eating plan for women. You don’t need special protein bars or juice cleanses to follow the DASH diet. The components of the diet are the foods that you would find at any grocery store.
Source: Weill Cornell Medical College Women’s Nutrition Connection, April 2014.

ATTENTION GOLFERS WITH SLEEP APNEA


Treating the condition may improve your game, according to a small new study in the Journal of Clinical Sleep Medicine. It looked at middle-aged male golfers with moderate to severe sleep apnea who began C PAP (continuous positive airway pressure) therapy. Within 6 months, they reported significant improvements in sleep quality and daytime sleepiness, along with a big drop in their handicap (lower is better). The greatest golf improvement was in better players, attributed to enhanced cognitive function from CPAP. Sleep apnea, characterized by frequent stopping of breathing during sleep, increases the risk of high blood pressure, heart disease, stroke and premature death. The gold standard treatment is C PAP, which pumps air through a mask to keep nasal airways open but is notoriously hard to stick with. In this study, compliance was unusually high, suggesting that just the possibility of improving performance may be enough to motivate people to use it.
Source: University of California, Berkeley Wellness Letter, April 2014.

THINK POTATO AND EGGS FOR A LENTEN MEAL


In 45 minutes you can have a nutritious and delicious meatless meal on the table for about $1.62 per serving! E at your heart out fast food restaurants!

POTATO AND EGG DINNER BAKE


• 3/4 pound red potatoes cut into 1/2-inch cubes
• 1/2 cup each: chopped red pepper and zucchini
• 1/4 cup green onions
• 2 cups coarsely shredded 2% reduced-fat sharp Cheddar cheese
• 8 eggs
• 3 tablespoons flour
• 3/4 teaspoon baking powder
• 1 teaspoon garlic salt
• 1 cup low-fat cottage cheese

Preheat oven to 350ºF. C oat an 11x7-inch casserole dish with nonstick cooking spray. Spread potatoes, pepper, zucchini, green onions and C heddar cheese. Whisk together eggs, flour, baking powder and garlic salt. Stir in cottage cheese and pour into prepared dish; stir lightly. Bake for 45 minutes or until eggs are puffed, golden brown and set in the center.
Source: Potatoes Goodness U nearthed (www.potatogoodness.com).

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