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Can you name that food?

#Seafood with high #protein content, low in saturated fat, and high in #omega-3 fatty acids.

The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as #salmon, #tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help prevent heart disease.

So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple #mediterraneandiet -style heart-healthy salmon dish, packed with multiple artery-healing ingredients—Roasted Tomato Pesto Salmon.

Here is the heart-healthy recipe of Roasted Tomato Walnut Pesto Salmon
http://www.drjanet.com/blog/2013/08/19/mediterranean-recipe-of-roasted-tomato-walnut-pesto-salmon/
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Can you name that food?

#Seafood with high #protein content, low in saturated fat, and high in #omega-3 fatty acids.

The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as #salmon, #tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help prevent heart disease.

So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple #mediterraneandiet -style heart-healthy salmon dish, packed with multiple artery-healing ingredients—Roasted Tomato Pesto Salmon.

Here is the heart-healthy recipe of Roasted Tomato Walnut Pesto Salmon
http://www.drjanet.com/blog/2013/08/19/mediterranean-recipe-of-roasted-tomato-walnut-pesto-salmon/
Can you name that food? Sea food with high protein content, low in saturated fat, and high in omega-3 fatty acids. The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as ...
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Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your #potatosalad  creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and #Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of #potatosaladrecipe   by trying this week’s featured recipe, Green Goddess Potato Salad!

#zerocholesterolrecipe  Of Light And Creamy Green Goddess Potato Salad is a super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!
http://www.drjanet.com/blog/2014/07/21/heart-healthy-light-and-creamy-potato-salad/
Potato salad is a favorite side dish at summer cookouts. Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream. Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.
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Pre-made #saladdressings can make a healthy salad unhealthy by adding a high amount of sodium, saturated fat, refined sugar, chemicals, and preservatives.

Reduce or completely eliminate the unhealthy makeup of your favorite creamy salad dressing by making your own #homemadedressings. Homemade dressings are easy to make and taste much better than the commercial brands.

Try making your own dressing by whipping up this week’s featured recipe, Broccoli Salad with Creamy Buttermilk Ranch Dressing.

#lowcholesterol recipe of #broccolisalad with creamy buttermilk ranch dressing:

Nix the artery-clogging mayonnaise and instead use a low fat Greek yogurt-based dressing to make your summer salads creamy.

Yield: 6 servings (1 cup per serving)

Ingredients for Broccoli Salad:
4 cups of fresh broccoli florets (about ½ lb)
1-15.5 oz can of white beans, drained and rinsed
¼ cup of raisins
¼ up of sunflower seeds
½ cup of shredded mozzarella cheese

Ingredients for Creamy Buttermilk Rank Dressing:
½ cup buttermilk, low fat
1 cup of 0% Greek yogurt (or light sour cream)
1 scallion, minced
1 clove of garlic, minced
2 Tbsp dried parsley
1 tsp of dill
1 tsp garlic powder
1 tsp onion powder
½ tsp dried basil·
½ tsp cracked black pepper

Directions:

In a large bowl, mix the broccoli salad ingredients together. In a small bowl, whisk the dressing ingredients together. Pour the dressing onto the broccoli salad and mix well until the salad dressing evenly covers the entire salad.

http://www.drjanet.com/blog/2014/07/07/low-cholesterol-recipe-of-light-and-creamy-summer-salads/
Most people assume salads are always the healthiest and low calorie option for a meal at home or a restaurant, but this is not always the case as many people tend to overload their salads with high fat and calorie creamy salad dressing. Pre-made salad dressings can make a healthy salad unhealthy ...
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If you were to compile what constitutes the most important ingredients of a #mediterraneandiet , you will most certainly find whole grains, fresh fruits and vegetables, fish, protein-rich legumes and liberal use of extra virgin olive oil in all facets of cooking.

The Mediterranean diet has gained widespread popularity across the world for its far reaching impact on promoting positive health and longevity. It is now a proven fact that the Mediterranean diet is effective in controlling #highbloodpressure , #loweringcholesterol   levels, and both treating and preventing type 2 diabetes. What’s more, the diet is rich in flavor, taste and is extraordinarily easy-to-prepare.

Fruit is commonly found in #mediterraneandietrecipes , so let’s take a look at the benefits of the fruits popularly used in Mediterranean diet.

Some delicious fruit commonly available in your local supermarket include: mango, oranges, peaches, apricots, cherries, figs, lemon, pears, plums, pomegranate and all sorts of berries – raspberries, strawberries– and of course, let’s not forget the potassium and fiber rich banana.

Among dried fruits, it is common to find #cranberries or #raisins mixed in with ancient nuts such as almonds or walnuts.

The variety of fruit and nuts characteristic of the Mediterranean diet can be eaten plain or baked.

For example, in the winter season, a warm scone made of whole wheat and cranberries baked with heart healthy extra virgin olive oil along with a cup of hot tea is a great way to snack and stay warm and comforted.

#almonds – available in whole, sliced (flaked, slivered), and as flour – almonds are a superbly #hearthealthyfood which can be eaten raw or used in a variety of dishes. Almonds reduce the risk of heart disease, help control diabetes, help with weight loss and are rich in protein, fiber, healthy fat and antioxidants. Add almonds to your daily Mediterranean diet and you will be on the road to better heart health.

#walnuts are another fabulous Mediterranean nut that can be eaten as a snack or as a delicious addition to your recipes. Walnuts are an excellent source of vitamins B6, vitamin E, folate, and thiamin. These delicious nuts also contain various healthy minerals such as iron, magnesium, and phosphorus. Among Mediterranean recipes, a popular preparation that uses walnuts in generous measure in #roastedtomatowalnutpestosalmon . This simple Mediterranean-style heart-healthy salmon dish, is packed with multiple artery-healing ingredients.

You can also add chopped and toasted walnuts along with figs to #arugulasalad . Arugula is an anti-cancer cruciferous vegetable with a delicious peppery bite. It is considered a true super food and is a popular Mediterranean diet ingredient.

Summer is the perfect time for tapping into Mother Nature’s chest of berries #lowcalorie , fiber-filled red and #blueberries (raspberries, strawberries and blueberries) are the perfect #mediterraneanfood for summer time. Mix them up with non-fat Greek yogurt for the perfect and delicious summertime snack. For additional nutrition, top your yogurt with heart-healthy walnut bits.

The naturally sweet and fiber-rich banana is an ideal Mediterranean food and summer is the time you might consider using bananas as a desert. Frozen sweet treats are very appealing this time of year, as the weather gets warmer, so try a refreshing cold fruit dessert of summer banana frozen yogurt this spring and summer.

http://www.drjanet.com/blog/2014/05/09/mediterranean-diet-defined-fruit-and-nuts/
If you were to compile what constitutes the most important ingredients of a Mediterranean diet, you will most certainly find whole grains, fresh fruits and vegetables, fish, protein-rich legumes and liberal use of extra virgin olive oil in all facets of cooking. The Mediterranean diet has gained ...
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#zucchini is loaded with plenty of vitamins and minerals that help bring  #bloodpressuredown , #lowercholesterol , promote eye health and much more. Read this article to know the benefits of eating the #hearthealthy summer squash during the warm months of the year.
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Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your #potatosalad  creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and #Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of #potatosaladrecipe   by trying this week’s featured recipe, Green Goddess Potato Salad!

#zerocholesterolrecipe  Of Light And Creamy Green Goddess Potato Salad is a super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!
http://www.drjanet.com/blog/2014/07/21/heart-healthy-light-and-creamy-potato-salad/
Potato salad is a favorite side dish at summer cookouts. Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream. Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.
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womenshealthmag
Q&A: Which is Better For You: Sea Salt or Table Salt?
Neither qualify as a health food, but does one offer more nutrients than the other?

The question: Lately, you hear so much about sea salt being more nutritious—but is it actually healthier?

The expert: Janet Brill, Ph.D., R.D., a nutritionist and author of Blood Pressure Down 

The answer: Sea salt is the latest food to be crowned with a health halo—and it's trendy too, showing up on restaurant menus and product labels for everything from pretzels to deli meats. But the truth is, the only difference between sea salt and its old- school cousins table salt and kosher salt are the cut and size of the crystals.

"When sea salt is made, it's cut so the grains are coarser and larger," says Brill. "But that doesn't make it any better for you. The sodium level is the same as table salt, and even though marketers might claim sea salt contains healthy minerals, the amounts are too minuscule to matter." Iodized table salt contains iodine, which is key for healthy thyroid functioning. But most of us get enough iodine from the salt in processed foods, says Brill, so this isn't really a huge health benefit. A quarter teaspoon of sea salt, meanwhile, racks up 560 milligrams of sodium, while the same amount of table salt packs 590 milligrams (the American Heart Association recommends no more than 1,500 milligrams of sodium per day). "You could make the case that kosher salt has a slight edge over the other two," says Brill. "A quarter teaspoon has 470 milligrams of sodium because it's processed as a flake rather than a grain," says Brill. "But the difference is not really significant."

The bottom line? The whole sea salt as health food thing is pretty overblown, especially since most of us take in way more sodium than we actually need. This raises our risk of developing high blood pressure, which in turn is linked to strokes and heart disease. So rather than trying to find a healthy salt, it's smarter to take steps to reduce your sodium intake. "We get 75 percent of our daily sodium intake from processed foods that don't even taste salty," says Brill. (Just check out these five foods with more sodium than a bag of chips). "So aside from a tiny dash of salt on your meals, try to keep your salt intake to a minimum. Boost food flavor with things like herbs, spices, lemon juice, and olive oil instead."
http://www.drjanet.com/uploads/website_pdf/03-21-1613953835.pdf
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Review of #CholesterolDown  on Amazon.com:

I've tried lots of other programs but this is by far the best. IT DOES WORK
Surpassed all expectations. In about 6 weeks my Cholesterol went from 237 to 165 (72 pts.. and lowest in my life)... LDL went from 135 to 87 (48 pts. and lowest in my life...Triglycerides went from 275 to 174... (101 pts. I do not take Cholesterol drugs, although my physician wanted me to start on statins. NO WAY! I could only do 7 to 8 of the 10 steps and look at the results...
I've tried lots of other programs but this is by far the best. IT DOES WORK. IT'S EASY. AND SIMPLE TO DO. JUST DO IT!
http://www.drjanet.com/books_testimonials.php
Dr. Brill’s breakthrough Cholesterol Down Plan, offers you a revolutionary new plan for taking control of your health. This straightforward and easy-to-follow plan can lower your LDL (bad) cholesterol by as much as 47% in just 4 weeks.
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Have you developed your #July4th menu yet?

Don’t forget to incorporate multiple shades of red, white, and blue fruits and vegetables!

Fruits:

Red- strawberries, raspberries, cherries, watermelon, red apples, red grapefruit, pomegrantes, cranberries, blood red oranges

White-  white nectarines, white peaches, bananas

Blue (or purple)- blueberries, blackberries, purple grapes, plums, figs

Vegetables

Red- tomatoes, red bell peppers, beets, red onion, red cabbage, radishes, red potatoes

White- onion, cabbage, cauliflower, mushrooms, garlic, white corn, jicama, potatoes

Blue (or purple)- eggplant, purple cabbage

For an example, check out this week’s featured recipe, #RedwhiteandblueberryJuly4thColeslaw !

July 4th #zerocholesterolrecipe of Red White and Blueberry Coleslaw
Stir up your own dressing for your coleslaw by using plain 0% #GreekYogurt and vinegar for the main ingredients.

Yield: 8 servings (1 cup = 1 serving)

Ingredients:

Red White and Blueberry Coleslaw
2 cups of white cabbage, shredded or chopped
1 cup of red cabbage, shredded or chopped
1 cup of carrots, shredded or chopped
1 cup of fresh blueberries
1 cup of strawberries, chopped
1 cup of grape or cherry tomatoes, sliced in half

Blueberry Yogurt Dressing:
1 cup of fresh blueberries
¼ cup of red wine vinegar·
¼ cup of OJ or juice from half an orange.·
½ cup of plain greek yogurt·
1 tsp of dijon mustard·
1 Tablespoon of honey

Directions:
In a large bowl add the coleslaw ingredients. In a food processor or blender, add dressing ingredients and blend until a smooth consistency. Pour dressing over the raw coleslaw and mix together until the dressing evenly covers the bowl of coleslaw. Coleslaw is ready to serve.

Nutrition Information:
Per Serving: Calories: 67 kcal
Fat: 0g
Cholesterol: 0 mg
Carbohydrates: 14g
Dietary Fiber: 3 g
Protein: 3 g
Sodium: 33 mg

http://www.drjanet.com/blog/2014/06/27/july-4th-zero-cholesterol-recipe-of-red-white-and-blueberry-coleslaw/
Have you developed your July 4th menu yet? Don't forget to incorporate multiple shades of red, white, and blue fruits and vegetables! Fruits: Red- strawberries, raspberries, cherries, watermelon, red apples, red grapefruit, pomegrantes, cranberries, blood red oranges ...
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As of Saturday, June 21st, Summer is officially here, which means it is finally #watermelon season!

Watermelon is the perfect super #lowcalorie refreshing treat that always seems to quench our thirst on hot summer days, especially #july4th weekend just around the corner! Enjoy a serving of fruit (1 cup of watermelon) to replace those post dinner high calorie desserts such as ice cream, cookies, and cake.

In addition to being a sweet snack and dessert all by itself, diced/chopped watermelon can sweeten side dishes, salads, or salsas, as featured in this week’s feature recipe, #watermelonblackbeanandcornsalsa .

Low calorie and #zerocholesterolrecipe of Watermelon Black Bean and Corn Salsa:

Use seasonal fruit to create a unique salsa instead of your usual tomato salsa.

Yield:16 servings (1 serving = ¼ cup)

Ingredients:

2 cups of watermelon, diced
2 ears of corn, cooked, corn cut off the cob
½ cup of low sodium black beans, rinsed and
drained
1/3 cup of red onion, minced
½ medium cucumber, peeled and diced
¼ cup of fresh cilantro leaves, minced·
1 lime, fresh squeezed juice·
½ tsp of cracked black pepper

Optional: 1 jalapeño, minced

Directions:
In a medium size bowl, add all the ingredients and mix together. Salsa is ready to serve!

Nutrition Information Per Serving:
Calories: 26 kcal
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 6g
Dietary Fiber: 1g,
Protein: 1g
Sodium: 46 mg

http://www.drjanet.com/blog/2014/06/23/zero-cholesterol-recipe-of-watermelon-black-bean-and-corn-salsa/
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#mediterraneanrecipe of Roasted Tomato Walnut Pesto Salmon
 
Can you name that food?

Sea food with high protein content, low in saturated fat, and high in #omega3 fatty acids.

The #americanheartassociation recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as salmon, tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help #preventheartdisease .

So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple #mediterraneanstyle heart-healthy salmon dish, packed with multiple artery-healing ingredients—which happens to be this week’s featured recipe, #roastedtomatopestosalmon .

Here is the #hearthealthyrecipe of Roasted Tomato Walnut Pesto Salmon:

Ingredients:
Yield: 2 servings (1 serving = 4 oz fillet)
2-4 oz salmon fillets
2 Tablespoons of walnut pesto
2-3 slices of tomato
1 tsp of dried basil (or fresh minced basil)
¼ tsp of black pepper
Heart Healthy Walnut Pesto:
2 oz fresh basil leaves (about 1 cup)
1 cup walnut halves
½ cup olive oil
3 large garlic cloves

Directions:
Pre-heat oven to 400 º F. Grease a tin pan with olive oil spray. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency. Place salmon fillets in the pan and cover each fillet with 1Tablespoons of pesto. Top salmon with tomato slices and sprinkle with dried basil and black pepper. Bake salmon until opaque in the center, about 20-25 minutes.

Nutrition Information per Serving:
Calories: 273 kcal, Carbohydrates: 3 g, Dietary Fiber: 1 g, Fat: 15 g, Cholesterol: 81 mg, Protein 30 g, Sodium: 67 mg

http://www.drjanet.com/blog/2013/08/19/mediterranean-recipe-of-roasted-tomato-walnut-pesto-salmon/
Can you name that food? Sea food with high protein content, low in saturated fat, and high in omega-3 fatty acids. The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as ...
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Eat Healthy | Exercise | Live Better
Introduction

Empowering and transforming lives through healthy living. You may have read her books or articles, watched Dr. Janet on TV, or seen her quoted in your favorite magazine or Web site. 

Dr. Janet has been a leading diet, nutrition and fitness author, consultant and media spokesperson for more than 20 years. 

Specializing in cardiovascular wellness and weight management, Dr. Janet is frequently sought after by the media as a trusted source of nutrition and fitness information. 

Let Dr. Janet help you to make better food, fitness, and lifestyle choices which will ultimately help you to live a healthier, happier, and longer life.

Dr. Janet is deeply involved with American Heart Association both personally and professionally as a donor, volunteer and annual circle of red member.