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How to Grill FISH

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Healthier Food=Healthier You

It’s July, prime grilling season! Take advantage of this perfect cooking technique to grill up some low calorie fish and you will be taking one small step towards a healthier heart. The American Heart Association recommends that we all consume a minimum of two fish meals per week to keep our ticker in shape (heart disease is the number one killer of American men and women). Pair your grilled fish with grilled veggies, and a whole grain such as quinoa and you have a superbly healthy summer meal. Not quite sure how to grill that fish up?

Here are four tips to help you prepare delicious summer seafood:

  1. Cedar Planking your fish (such as salmon or halibut). Nothing like the taste of grilling food on a plank for adding a delicious smoky flavor. The key to plank grilling is to first soak the plank in water for an hour. Then be sure to preheat the grill to a high temperature then add the fish. Close the lid and cook for 15 minutes on medium until internal temperature reaches 130 degrees (you can check this by inserting a thermometer into the meatiest part of the fillet).
  2. Grilling the whole fish in foil (such as trout, bronzino or snapper). A great way to cook up you fish quickly and mess-free is to simply season and wrap in a foil tent. Pre-heat grill to a high temperature. Place fish in a foil package and season with herbs and spices, olive oil and lemon juice. Cover the fish, crimp the edges and create a foil packet. Grill on medium heat, lid closed, for about 15 minutes until internal temperature reaches 130 degrees.
  3. “Steaky” fish grill tips (such as tuna, swordfish or halibut). Coat grill with a spray vegetable oil. Pre-heat grill on high for 10 minutes. Add fish steak to grill and cook for about 3 minutes. Flip fish and brush cooked side with basting oil. Cook another three minutes or so until internal temperature reaches 130 degrees.
  4. “Flaky” fish grill tips (such as flounder, cod or tilapia). Preheat your grill on high for 10 minutes. Place your seasoned flaky fish in an aluminum foil “boat.” Place foil on grill and reduce heat to medium. Grill for three minutes. Turn fish over and baste with seasoned olive oil. Cook another two minutes until internal temperature reaches 130 degrees.

July is a great month to think about taking responsibility for your own heart health. One simple step to take for a healthier heart is to eat more fish. Did you know that seafood is also known as “brain food?” That’s because fish, especially the oily fish that swim in the deep, cold waters of the sea (salmon, halibut, tuna…) contain lots of the unique fish fats called omega-3 DHA and EPA. DHA has been proven to foster brain health.

Dr. Janet’s Grilled Halibut with Mediterranean Salsa

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Yield: 4 servings

Salsa:

  • 1 pound plum tomatoes, chopped
  • 1 cup chopped arugula
  • 1 large shallot, finely chopped
  • ¼ cup extra virgin olive oil
  • Juice from 1 medium lemon
  • 1 can (15 ounces) Northern beans, rinsed and drained
  • 1 small jar capers (approximately 3 ounces), drained
  • ¼ teaspoon freshly ground pepper

Fish:

  • 4 (6-ounce) halibut steaks
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste, optional
  • Fresh lemon slices, for garnish

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 292 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g
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Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.

MATTERS OF THE HEART: HIGH BLOOD PRESSURE IN WOMEN

blood-pressure-downOne in thirty women die of breast cancer, one in three die from cardiovascular disease (heart attacks or stroke). Heart disease is not just a man’s disease! Women need to take control of their cardiovascular health and learn their risk factors for this deadly disease, the leading cause of death of American women. Heart attacks disable or kill men in their forties and fifties, during their most productive years. And while women take a decade to catch up to men, heart attacks and stroke are the leading cause of death for them too. High blood pressure is the number one cause of stroke and a major risk factor for heart attacks. In fact, high blood pressure contributes to more deaths in men and women than any other preventable factor. But the good news is, it can easily be controlled.

What is a healthy blood pressure reading? The medical community states that a normal, healthy blood pressure reading is less than 120/80 mm Hg. Above this number and you are living in the danger zone. What causes high blood pressure? It could be due to any number of factors, such as sedentary lifestyle, obesity, high salt intake, or aging. A poor diet, especially one too high in bad fats and salty, high-calorie processed foods, will contribute to weight gain, create a mineral imbalance in the body, and raise your blood pressure. Not getting enough exercise also contributes to high blood pressure.

One of the most effective ways to decrease your pressure is to cut your intake of salt, as excess sodium intake is undoubtedly linked to the development of high blood pressure, heart disease and stroke. According to the American Heart Association, all of us should strive to cap our sodium intake at just 1,500 mg a day (that’s just a little over half a teaspoon of salt!), yet the average American eats almost triple that amount. According to the CDC, nine in 10 American adults eat too much salt every day. Perhaps this is because some of the saltiest foods we eat do not necessarily taste salty. It would behoove all Americans to beware of relying too much on taste buds for salt detection and to review the list of tips below:

Ten Surprisingly Simple Tips for Cutting Back on Your Intake of Salt

1. Eat more fresh foods. As long as our food supply is laden with salt, your best bet is to make your own food. Substitute fresh and whole unprocessed foods for processed foods whenever possible. The vast majority of natural, unprocessed fruits and vegetables contain only a minimal amount of sodium. At the supermarket, routinely buy fresh or frozen produce (with no added salt). Frequent salad bars and load up on unprocessed fruit and veggies.

2. When you are buying packaged foods, read and use the information on the food labels to allow easy comparison between brands. Always check the ingredient list for sodium, MSG, baking soda, and other sodium-containing compounds. You will be surprised at the tremendous difference between products in terms of sodium content. Only buy boxes, cans, and bags of food with the words “low sodium” or “sodium free” on the front. (“Low sodium” is defined as less than 140 mg and “high sodium” is more than 480 mg per serving.)

3. Rinse canned foods, and dilute high-sodium foods. Buy low-sodium beans and tuna and rinse in a strainer to drain off more of the salt. Cook pasta, cereals, and rice without added salt. Add salt-free beans, veggies, or grains (such as brown rice) to take-out, packaged, or frozen foods to dilute the sodium count.

4. Throw out the seasoning packets. Flavor rice or pasta yourself, and keep your intake of boxed foods or canned soups to a minimum. Watch condiments such as soy sauce, teriyaki sauce, ketchup, mustard, pickles, capers, and olives; use very little or omit them entirely from your diet. Use sprays, balsamic and other types of vinegar, and extra-virgin olive oil to flavor your food without the salt!

5. Just say no to convenience foods. Cut down on foods that come in a box, bag, or bottle (other than unsalted nuts or dried fruit). Pass on the take-out pizza—salty bread doused with salty tomato sauce and topped off with salty, fatty cheese. Remember, you can make almost anything from scratch, quickly, easily, and without spending hours in the kitchen. Think how you can use your rice cooker, Cuisinart, slow cooker, and blender to prepare foods. Salt-free seasoning blends, nuts and seeds, dried fruit, vinegars, and even peanut butter can be used for flavoring.

6. Order it your way. When eating out, order plain food without added sodium. Take care to customize your order, and ask for your food to be prepared without salt. Be sure to be assertive with your waiter or directly with the chef. Order sauces and dressing on the side. Ask for condiments that are low in sodium. Watch the take-out or cheap eats—salt makes cheap food taste better.

7. Use herbs and spices in lieu of salt. Eat at home as often as possible, cooking fresh foods. Eliminate added salt and use chopped fresh herbs and spices to flavor food. Herbs such as rosemary, parsley, dill, chives, cilantro, and basil; spices such as cinnamon, cumin, and nutmeg; and seasonings such as lemon and lime juice, hot sauce, wasabi paste, vinegar, pepper, and salt-free seasoning blends all make great salt substitutes.

8. Get rid of the salt shaker. A dash of table salt contains about 155 mg sodium, so be careful. Keep the pepper mill handy on the table, along with hot sauce and spice mixes. Find lower-sodium alternative seasonings that appeal to your taste buds. Be adventurous and flavor foods with sliced fresh ginger, garlic and garlic powder, a touch of horseradish (1 tablespoon of prepared horseradish contains 47 mg sodium), and other lower-sodium condiments.

9. Check medication ingredient labels. Scrutinize the labels of all over-the-counter medications such as antacids for sodium content. Look for low-sodium varieties instead.

10. Savor your salt. Save those salty favorite foods for a special treat. Sodium in foods you consume frequently can really add up, so be sure to watch portion sizes of bread, and cut way back on (or eliminate) processed meats, deli meats, sodium-heavy cheeses, and restaurant and frozen pizzas and pasta dishes. When you do splurge on a salty treat, watch your sodium intake especially carefully for the rest of the day. Use higher-sodium condiments such as ketchup, barbeque sauce, mustard, pickles, olives, and Worcestershire sauce sparingly.

As a spokesperson for the American Heart Association, it is my job to translate the evidence-based guidelines into dietary advice that will help prevent heart disease in Americans—the nation’s leading cause of death in both men and women. Most deaths in American women are caused by cardiovascular disease, which is highly preventable. Getting your BLOOD PRESSURE DOWN will help battle this statistic and enable women to better take control of their heart health.
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Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Blood Pressure DOWN (Three Rivers Press, May 7, 2013). Her second book, Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). For more information on Dr. Janet or her books, please visit: www.DrJanet.com

Incredibly Low-Calorie Tuscany Stuffed Fish Fillets

Tuscany Stuffed Fish Fillets

Tuscany Stuffed Fish Fillets is an easy 30-minute meal including the prep and cooking time!

Was one of your New Year’s resolutions to follow the American Heart Association’s recommendation to eat fish 2x/wk to increase your intake of lean protein and omega 3 fatty acids? It’s not too late to follow up on this super healthy goal with a great heart-healthy fish preparation.

How about using the natural flexibility of lean, mean and incredibly low-calorie white fish fillets to roll up a flavorful stuffing mixture? A few examples of delicious stuffing mixtures are a lump crab meat and red bell pepper stuffing, spinach and non-fat ricotta, roasted red peppers/sun dried tomatoes and goat cheese, or broccoli and feta cheese.

Try this week’s feature low cholesterol recipe, Tuscany Stuffed Fish Fillets!

Recipe

Tuscany Stuffed Fish Fillets

Fish takes about 10-20 minutes to cook, depending on the fish fillet’s thickness, which makes this dish an easy 30-minute meal including the prep and cooking time!

Yield: 2 Servings (1 fish fillet per serving) 

Ingredients:

  • 2- 4 oz halibut fillets (or other fish fillet such as salon, flounder, or cod)
  • 1 tsp of olive oil
  • 1 Tablespoon of lemon juice

Fillet Stuffing

  • ¼ cup part skim ricotta cheese
  • 1 handful of fresh spinach, chopped
  • 1/8 cup feta cheese, crumbled
  • 1/8 cup sun dried tomatoes, chopped
  • ½ tsp of black pepper

Directions:

Pre-heat oven to 350ºF. Grease baking pan with olive oil. In a small bowl, mix the fillet stuffing ingredients together. Place half the stuffing at the largest end of one of the fish fillets and roll the fillet until to the other end of the fillet. Place the stuffed fillet on the baking pan. Drizzle and spread just enough olive oil and lemon juice to cover the fillet. Bake the stuffed fillets for 20 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 214 kcal
Fat: 10 g
Cholesterol: 55 mg
Carbohydrate: 5 g
Dietary Fiber: 1g
Protein: 29 g
Sodium: 277 mg

American Heart Association’s Chicago Heart Ball

Denise Austin (fitness celebrity) (l) and Dr. Annabelle Volgman (famed cardiologist, honoree of the evening) (middle) pose with Dr. Janet Brill!

Dr. Janet attended the American Heart Association’s 2011 Chicago Heart Ball on Saturday April 16, 2011. There were over 900 guests in attendance at the black tie event to show their love and support for those fighting against heart disease and stroke. Dr. Janet’s friend and colleague, Annabelle Santos Volgman, MD was presented with the prestigious Heart of Gold Award.