Ken Pickels loves to eat. But after years of pretty much eating
what he wanted when he wanted and not being particularly concerned
with nutrition, he radically changed his dining habits.
Almost dying will do that for you.
Pickels weighed more than 300 pounds when he had a heart attack
in 2006 at age 50. Physicians used stents to prop open blocked
arteries and get his heart working properly again. The rest was up
to Pickels.
"You basically have a choice... how you want to live your life,"
Pickels said about the lifestyle changes, including his diet, he
realized he needed to make. "I couldn't ask my kids to do the best
they can and me just say, 'Oh, I'm not going to do that.' "
So he changed the way he eats.
No more stops for fast-food at breakfast and lunch. He cut back
on red meat and now dines mostly on chicken and fish. He used to
hate salads but now eats them all of the time and has grown, he
said, to even like them. He limits his sugar intake - the heart
attack revealed he was diabetic - and now chooses diet sodas and
skips old favorites such as doughnuts.
"I really miss doughnuts," he said. "I haven't eaten one in 2 1/
2 years. I won't even eat one because I'm afraid I'd be like an
alcoholic and fall off the wagon."
************
With his new lifestyle, which includes exercising on a regular
basis, Pickels has lost 76 pounds.
"It wasn't easy," said Pickels, a Henrico County resident who's
an electrician with the school system. "There were a few times [soon
after the heart attack] they'd bring [light] meals, and I could have
eaten the plate. But I had a decision to make, and I made it."
February is American Heart Month, and March is National Nutrition
Month. After eating our way through the holidays and starting the
traditional New Year's diet, which probably has fallen by the
wayside for a lot of us, now might be a good time to refocus on
eating right - and not just so you can fit into the swimsuit come
June. Heart disease is the leading cause of death in the United
States and is a major cause of disability, according to the U.S.
Centers for Disease Control and Prevention.
The most common heart disease in the United States is coronary
heart disease, which often appears as a heart attack. In 2009, an
estimated 785,000 Americans will experience a heart attack, and
about 470,000 will have a recurrent attack, the CDC said.
Pickels credits much of his success to the support he's received
at the cardiopulmonary rehabilitation program at Bon Secours
Memorial Regional Medical Center in Mechanicsville, where he still
participates in physical therapy sessions.
Jacqueline L. Gray, co-manager with Rebecca W. Crytser of the
program at MRMC, also works in conjunction with the new Bon Secours
Heart & Vascular Institute and says quite simply:
"Every choice you make has an outcome," Gray said. "Do you want
it to be good or bad? When your choices for nutrition are bad,
you're going to have health problems."
In an interview, Gray and Jan Elliott Evans, a clinical
dietitian, (www.ub-well.com) who work together in cardiopulmonary
rehabilitation, offered dietary tips for heart-healthy eating:
- Eat a "rainbow" of fruits and vegetables.
"A wide variety of colors indicates the different nutrients
you're getting," said Evans. "The more varied the diet, the better
chance you have of getting all of the nutrients you need."
- Eat the right fats.
Nuts, seeds and avocados, as well such fish as salmon and tuna
are rich in the "good" fats - monounsaturated and polyunsaturated
fats. Consumed in moderation, they are healthy. Limit red meat and
whole dairy products (saturated fats). Avoid processed foods that
include hydrogenated or partially hydrogenated oils (trans fats).
"We're getting more and more away from telling patients to have
fat-free diets," said Evans, noting even cardiac-rehab patients'
diets should include 25 percent to 30 percent of total calories from
healthful fats. "Healthy fats are an essential nutrient required for
the body to function."
- Watch portion sizes, and consider eating numerous small meals
during the day to enhance metabolism and to keep from getting overly
hungry, which can lead to overeating. Conversely, don't skip meals,
which also can lead to overeating later, Gray said.
- Bake, broil and stir-fry. Stay away from deep-frying. Olive
oil and canola oil are among the healthiest oils.
- Choose whole grains, and eat beans as a source of protein.
Avoid products with high-fructose corn syrup.
************
Evans and Gray are proponents of moderation, not restriction,
when it comes to diet.
"People go to extremes," Bunn said "They really need to look at
balance in their eating. Make healthy choices. They shouldn't feel
like they have to eliminate foods. Just eat more of the good
things."
Said Evans, "We really focus more on what the patients can do,
and how tasteful and healthy all of the choices are."
As a result, you might have more energy or you might be able to
fit in that skirt or those pants you used to wear. Or you might be
able to live another 40 years.
"I have seen people able to come off medications for diabetes and
hypertension and even cholesterol that in some cases they've been on
for years," Evans said. "It doesn't happen overnight, but it
certainly can happen."
Know your fats
Fats are essential to your body's good health, but most of us
don't need as much fat as we eat. Here's a primer on the four major
fats: monounsaturated and polyunsaturated (the "good" fats) and
saturated and trans fats (the "bad" fats). Daily fat intake should
be 25-35 percent of total calories, but less than 7 percent should
come from saturated fats and less than 1 percent from trans fats.
- Monounsaturated: Reduces bad cholesterol and can lower heart
disease risk. Found in vegetable oils (olive, canola, peanut and
sesame), as well as avocado, nuts and seeds.
- Polyunsaturated: Reduces bad cholesterol and can reduce risk
of heart disease. Found in vegetable oils such as soybean,
safflower, sunflower and corn, fish such as salmon, tuna, mackerel,
herring and trout, as well as nuts and seeds.
- Saturated: Raises bad cholesterol and increases heart disease
risk. Found in beef, lamb, pork, poultry skin, cream, butter, cheese
and other whole- or reduced-fat dairy products, as well as palm and
coconut oils.
- Trans: Raises bad cholesterol, can lower good cholesterol and
increases risk of heart disease. Found in baked goods, fried foods,
snack foods and traditional stick margarine and vegetable
shortening.
--American Heart Association (www.americanheart.org)
* * * * * * * * * *
Vegetable Quiche in Brown Rice Crust
Makes 6 servings; 1 wedge per serving
3/4 cup uncooked brown rice
Cooking spray
1 small OR 1/2 medium yellow summer squash, chopped
1 large green onion, sliced
2 medium garlic cloves, minced
1 large egg white
1/2 teaspoon salt, divided
1 cup fat-free evaporated milk
1/2 cup egg substitute
1/8 teaspoon pepper
2 medium plum (Roma) tomatoes, halved, seeds and liquid
discarded, chopped
2 tablespoons chopped fresh dillweed OR 1 teaspoon dried
dillweed, crumbled
2 tablespoons shredded OR grated Parmesan cheese
In a small saucepan, cook the rice using the package directions,
omitting the salt and margarine.
When the rice is almost done, preheat the oven to 450[masc
ordinal]. Lightly spray a medium skillet and a 9-inch quiche dish or
pie pan with cooking spray.
Cook the squash, green onion and garlic in the skillet over
medium-low heat for 5 minutes, or until crisp-tender, stirring
occasionally. Set aside.
In a medium bowl, stir together the cooked rice, egg white and 1/
4 teaspoon salt. Press the mixture over the bottom and up the side
of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack.
Reduce the oven temperature to 325[masc ordinal].
In a medium bowl, stir together the milk, egg substitute, pepper
and remaining 1/4 teaspoon salt. Stir in the squash mixture,
tomatoes and dillweed. Pour into the hot rice crust. Sprinkle with
the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted
near the center comes out clean. Transfer to a cooling rack and let
stand for 10 minutes before cutting into 6 wedges.
--Go Red For Women Recipe Collection (American Heart Association)
Nutrients per serving: 149 calories, 9 grams protein, 25 grams
carbohydrate, 2 grams fat (12 percent total calories), 3 milligrams
cholesterol, 2 grams fiber, 330 milligrams sodium.
* * * * * * * * * *
Fresh Berry Trifle
Makes 10 servings; scant 1 cup per serving
1/4 cup sugar
3 tablespoons all-purpose flour
2 cups fat-free milk
1 large egg
2 teaspoons grated lemon zest
1 teaspoon vanilla extract
6 cups cubed angel food cake (about 1/2 cake)
1/2 cup strawberry all-fruit spread, warmed, divided
1/4 cup fresh orange juice, divided
4 cups (about 1 pound 4 ounces) strawberries, halved
2 cups (about 11 ounces) blueberries
1 8-ounce container fat-free frozen whipped topping, thawed in
refrigerator
10 whole strawberries, optional
Fresh mint sprigs, optional
In a medium saucepan, stir together the sugar and flour. Stir in
the milk, egg and lemon zest. Cook over medium heat for 12 to 14
minutes, or until the mixture thickens and coats a metal spoon,
stirring constantly. Remove from the heat and stir in the vanilla.
Let cool to room temperature.
To assemble, arrange half the cake cubes in a 1 1/2- or 2-quart
trifle dish or clear glass bowl. Drizzle with half the fruit spread
and half the orange juice. Around the side of the dish, arrange
about half the halved strawberries with the cut side facing out and
the tips pointing up. Sprinkle half the blueberries over the cake.
Spoon half the pudding over the blueberries. Repeat. Spread the
whipped topping over the top. Cover with plastic wrap. Chill for at
least 4 hours. (Can be made up to one day ahead.)
To serve, be sure to reach the spoon into the layers to get all
the different flavors and textures. Place each serving in a bowl or
on a dessert plate and garnish with a whole strawberry and fresh
mint.
--Go Red for Women Recipe Collection (American Heart Association)
Nutrients per serving: 207 calories, 4 grams protein, 45 grams
carbohydrate, 1 gram fat (4 percent total calories), 22 milligrams
cholesterol, 2 grams fiber, 172 milligrams sodium.
* * * * * * * * * *
Mushroom Strudel
Makes 8 servings; 1 slice per serving
Cooking spray
8 ounces medium button mushrooms, sliced
1/4 cup chopped onion
2 medium garlic cloves, minced
1 ounce low-fat cream cheese
1 teaspoon chopped fresh dillweed OR 1/4 teaspoon dried dill-
weed, crumbled
1/8 teaspoon salt
Pinch pepper
Pinch ground nutmeg
6 sheets (about 14-by-9 inches) frozen phyllo dough, thawed
Lightly spray a large skillet with cooking spray. Heat over
medium heat. Cook the mushrooms, onion and garlic for 10 minutes, or
until the mushrooms are tender and the liquid has evaporated,
stirring occasionally. Add the cream cheese, dillweed, salt, pepper
and nutmeg, stirring until the cream cheese melts. Remove from the
heat.
Meanwhile, preheat the oven to 375[masc ordinal]. Spray a baking
sheet with cooking spray.
Working as quickly as possible so the phyllo won't dry out, stack
the sheets of dough on a clean dish towel. Leaving a 1/2-inch edge,
slightly mound the mushroom filling at one short end of the phyllo.
Fold the sides toward the center. Using the towel to help if needed,
roll up jelly-roll style. Place with the seam side down on the
baking sheet. Lightly spray the strudel with cooking spray.
Bake for 30 minutes, or until the phyllo is golden brown and the
filling is heated through. Transfer to a cutting board. Cut into 8
slices. Serve warm or at room temperature.
--Go Red For Women Recipe Collection (American Heart Association)
Nutrients per serving: 45 calories, 2 grams protein, 8 grams
carbohydrate, 1 gram fat (20 percent total calories), 2 milligrams
cholesterol, 1 gram fiber, 83 milligrams sodium.
* * * * * * * * *
Greek Fish Fillets with Fresh Tomatoes
Makes 4 servings; 3 ounces fish per serving
2 tablespoons olive oil
1 large rib celery, chopped
1/3 cup chopped onion
3 large garlic cloves, crushed OR minced
10 to 12 ounces Italian plum (Roma) tomatoes, chopped
1 small carrot, thinly sliced
1 small bay leaf
1/4 teaspoon pepper
1/8 teaspoon (heaping) ground cinnamon
1/8 teaspoon salt
4 thin mild fish fillets, such as sole, cod OR talapia (about 4
ounces each), rinsed and patted dry
1 1/2 to 2 tablespoons fresh lemon juice
Snipped fresh parsley, optional
In a large skillet, heat the oil over medium heat, swirling to
coat the bottom. Cook the celery, onion and garlic for about 2
minutes, stirring constantly, adjusting the heat if necessary so the
mixture doesn't brown. Stir in the tomatoes, carrot, bay leaf,
pepper, cinnamon and salt. Cook for 5 minutes.
Make 4 depressions in the tomato mixture. Place the fish in the
depressions. Spoon the tomato mixture over the fish to cover. Cook
for 3 to 5 minutes, or until the fish is almost done (there should
be just a little resistance when you try to flake the fish with a
fork). Remove from the heat.
Drizzle the fish with the lemon juice. Let stand, covered, for
about 5 minutes so the fish finishes cooking and the flavors blend.
Discard the bay leaf. Garnish with the parsley.
--Go Red For Women Recipe Collection (American Heart Association)
Nutrients per serving: 184 calories, 20 grams protein, 7 grams
carbohydrate, 8 grams fat (39 percent total calories), 53 milligrams
cholesterol, 2 grams fiber, 181 milligrams sodium.
- Contact Bill Lohmann at (804) 649-6639 or
wlohmann@timesdispatch.com.
ILLUSTRATION: PHOTO
MEMO: online accompaniment also in Merlin
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