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THE HOUSTON HOME JOURNAL
HEALTH —
From page 8A
and excess body weight. The
American Heart Association
Eating Plan for Healthy
Americans is based on these
dietary guidelines, released
in October 2000:
• Eat a variety of fruits
and vegetables. Choose 5 or
more servings per day.
• Eat a variety of grain
products, including whole
grains. Choose 6 or more
servings per day.
• Eat fish at least twice a
week, particularly fatty fish.
• Include fat-free and low
fat milk products, legumes
(beans), skinless poultry
and lean meats.
• Choose fats and oils
with 2 grams or less saturat
ed fat per tablespoon, such
as liquid and tub mar
garines, and canola, olive,
corn, safflower and soy
bean oils.
• Limit your intake of
foods high in calories or low
in nutrition. This includes
foods with a lot of added
sugar like soft drinks and
candy.
• Limit foods high in satu
rated fat, trans fat and/or
cholesterol, such as full-fat
milk products, fatty meats,
tropical oils, partially hydro
genated vegetable oils and
egg yolks. Instead, choose
foods low in saturated fat,
trans fat and cholesterol
from the first four points
above. (Trans fat comes
from adding hydrogen to
vegetable oil, which partial
ly hydrogenates it. It’s also
found naturally in meat and
dairy products. Trans fat
tends to increase blood cho
lesterol levels.)
• Eat less than 6 grams of
salt (sodium chloride) per
day. That’s equal to about 1
teaspoon of salt, or a daily
sodium intake of less than
2,400 mg.
• If you drink alcohol,
have no more than one
drink per day if you’re a
woman or two per day if
you’re a man. “One drink”
has no more than 1/2 ounce
of pure alcohol. Examples of
one drink are 12 oz. of beer,
4 oz. of wine, 1-1/2 oz. of 80-
proof spirits or 1 oz. of 100-
proof spirits.
• To maintain your
weight, balance the number
of calories you eat with the
number you use each day.
To get a rough guide to how
many calories you need,
multiply your body weight
in pounds by 15 (if you’re
active) or 12 (if you’re not).
If you’re overweight or
obese, multiply you ideal
body weight by 15 (active)
or 13 (non active) to find the
number of calories you
should eat to gradually
achieve your ideal body
weight.
• Get
enough phys
ical activi
ty to
keep
fit,
and
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the calories you eat. Walk or
do other activities for at
least 30 minutes every day.
Following these guide
lines, the AHA says, will
help you achieve and main
tain a healthy eating pat
tern. The benefits of that
include a healthy body
weight, a desirable blood
cholesterol level and a nor
mal blood pressure. Every
meal doesn’t have to meet
all the guidelines. It’s
important to apply the
guidelines to your overall
eating pattern over a period
of several days. However, be
aware that dietary excesses
that raise blood cholesterol
drive cholesterol to fatty
buildups in arteries. It’s
much harder for the choles
terol to come out of the
artery, so you don’t quite
“make up” for the excess by
an equivalent period of
healthy eating.
The AHA also notes that
these guidelines may do
more than improve your
heart health. They may
reduce your risk for other
chronic health problems,
including type 2 diabetes,
osteoporosis (bone loss) and
some forms of cancer.
Salmon: delicious, and a good choice lor health
“The only real stumbling
block is fear of failure. In
cooking you’ve got to have a
what-the-hell attitude. ”
Julia Child, b. 1912
We’re all trying (or should
be) to eat healthier these
days. One of my favorite
meals to prepare and eat
often is salmon. I love it
any way and have been
known to eat leftovers for
breakfast. Wild Alaskan
salmon is one of the best
sources for omega-3 fatty
acids. Unlike many other
types of fats that are
unhealthy, omega-3 is part
of a group of essential fatty
acids (EFAs) that have been
shown to be very valuable.
The health benefits of this
amazing natural substance
have been researched and
documented in studies,
magazines and books.
According to Clara Felix,
author of “All About
Omega-3 Oils,” some of its
most significant advantages
are:
1. Protects the heart
2. Improves brain func
tion
3. Reduces certain cancer
risks
4. Natural anti-inflam
matory agent
5. Aids vision
By just eating two serv
ings a week of a fatty fish,
such as salmon, you’ll add
enough omega-3 to your
diet to make a difference.
Salmon is quick and easy to
prepare, making it a won
derful choice for dinner on
Why should I take my medication at night?
Dear David, I’ve just
recently started taking a
medication to lower cho
lesterol and the direc
tions say to take it every
evening. Does this medi
cine have to be taken at
night, and if so, why?
Dear reader, most (but
not all) of the cholesterol
lowering medications that a
physician initiates therapy
with should be taken in the
evening and most of them
should be taken with a little
food in order to minimize
risk of stomach upset. For
this reason, some physi
cians prescribe these med
ications to be taken with
your evening meal.
The reason for evening
dosing is that most choles
terol is produced at night.
The body needs cholesterol
for hormone synthesis, cell
membrane structure, and
the production of bile salts.
Most Americans, due to
diets high in fatty foods,
fried foods, saturated fats,
and lack of exercise, have
too much cholesterol in
their blood. Some people
are even genetically predis
posed to having high choles
terol levels despite having
good diets and exercising.
The problem with too
much cholesterol in the
body is that it sticks to lin
ing of blood vessels (partic
ularly the coronary arteries,
which feed the heart mus
cle) and hardens. This is
called arteriosclerosis, or
coronary artery disease, or,
more commonly, hardening
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FOOD&STYLE
/H Ik. 9
Catherine Collier Rentz
Let’s Get Cooking
catreim@mindspring.com
busy nights. We prepared a
delicious salmon recipe last
week in cooking class which
I want to share as well as
several others. If you’ve
never made salmon at
home, you’re in for a sur
prise at how simple it is to
make in the kitchen or on
the grill. Enjoy!
Maple Mustard-Glazed
Salmon
4 eight-ounce salmon
steaks
Salt and pepper
2 tablespoons maple
syrup
1 tablespoon country
style Dijon mustard
2 teaspoons soy sauce
Heat broiler; line broiler
pan with foil. Rinse and pat
dry salmon steaks.
Sprinkle with salt and pep
per. In a small bowl, com
bine syrup, mustard and
soy sauce. Place salmon on
broiler pan; brush with half
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David Voltz
Pharmacy Q&A
voltzrph@hotmail.com
of the arteries. This reduces
the ability of the blood ves
sel to expand and contract
which reduces blood flow
through the blood vessel.
Another problem that
occurs when this excess
cholesterol sticks to blood
vessel walls is that platelets
in the blood will stick to the
cholesterol and create what
is know as a plaque in the
blood vessel, which also
restricts blood flow. The
reduction of blood flow
caused by arteriosclerosis
and/or plaque accumulation
contributes to both heart
attacks and strokes.
The medications (Zocor,
Mevacor, Pravachol, Lipitor,
Lescol and Crestor) usually
first prescribed to treat
high cholesterol levels
inhibit the activity of an
enzyme in the liver that
controls cholesterol synthe
sis. And since most of this
synthesis occurs at night,
evening dosing is preferred
the mixture. Broil 4 min
utes. Turn salmon; brush
with remaining mixture
and broil 2 to 3 minutes
more for medium doneness.
Serves 4.
Roastod Salmon with
Macadamia-Ciiantro
Crust
1/4 cup macadamia
nuts
1/4 cup fresh cilantro
leaves
4 tablespoons butter,
at room temperature,
divided
1 teaspoon grated
lemon rind
1 2-1/2-pound salmon
fillet
Salt and pepper
1 tablespoon fresh
lemon juice
Heat oven to 450 degrees
F. In a food processor,
process macadamia nuts
and cilantro until finely
chopped; add 3 tablespoons
butter and lemon peel;
pulse until combined. Place
salmon on jellyroll pan
lined with foil, flesh side up.
Season with salt and pep
per. Rub macadamia nut
cilantro butter over fish.
Roast 12 to 15 minutes for
medium-rare. .Transfer to
serving platter. Drizzle
with lemon juice. Serves 6.
Azure Bay Salmon with
Mumm Champagne
Sauce
2 8-ounce salmon fil
lets marinated in one
for most of these medica
tions, especially Mevacor,
Zocor, and Lescol.
Pravachol, Crestor, and
Lipitor, on the other hand,
can be taken at any time
during the day, since they
have a longer duration of
action.
It’s important to note
that there are other medica
tions used to treat high cho
lesterol levels and their dos
ing may be different. The
above mentioned drugs
belong to a class known as
“statins.” Statins are gener
ally the first class of med
ication a physician will use
in an attempt to lower cho
lesterol.
It’s also important to
mention that dietary
changes, weight loss, and
exercise are still the most
important ways to lower
cholesterol. I’ve known of
some patients who, after
making dietary changes and
increasing their exercise,
were able to lower their
cholesterol enough that
their doctor did not put
them on any medication,
provided they continued to
eat right and exercise.
And I know that there is a
great deal of confusion out
there about what foods to
eat, what type of oil to cook
with, which foods can lower
cholesterol, and what is
“good” cholesterol and
what is “bad” cholesterol.
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cup olive oil, juice of
1/2 lemon, one teaspoon
dry basil, touch of
pepper, garlic and salt
for a few hours inside
refrigerator
1 cup Mumm Cordon
Rouge Champagne
reduced to 3 soup
spoons
1 stick butter
1 shallot, diced
1 teaspoon grated
fresh ginger
3 cloves of garlic,
diced
1/2 cup heavy cream
1/2 cup sliced mush
rooms
1/2 cup sliced carrot
1/2 cup chopped celery
1/2 cup chopped leek
(white part only)
1/4 cup diced onions
1 sprinkle of herb of
provence
Saute the carrots, onions,
leeks, celery with 1/2 stick
of butter over medium heat
for 3 minutes. Add 1/2 cup
of your favorite sauvignon
blanc. Season to taste and
cook for 3 more minutes;
cover and set on the side.
Inside another pot blend
the mixture of ginger, gar
lic, shallots and saute with
the 1/2 stick of butter. Add
the mushrooms and cook
for 3 minutes. Add now the
reduced Mumm
Champagne. Set on the
side. Reduce the cream in a
clean pan by half. Blend
with the mushroom mix
ture. Season to taste.
Saute the fillet of salmon in
I’ve always felt that your
physician is the best source
for the answers to these
questions.
Ask your physician to go
over your blood work with
you and ask what the differ
ent readings mean. Ask
them about diet, especially
with so many fad diets out
there today, and exercise.
Make sure you understand
what your risk factors are.
And if your physician
does prescribe you a med
ication, make sure you take
it properly. Get your follow
up blood work and if you
have any questions, ask
your pharmacist.
Cardiovascular disease
has become a serious
national health issue. It is
the number one killer of
both men and women in the
United States and it claims
more lives than the next
seven causes of death com
bined. And it is preventable.
If you have any questions
It
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the olive oil marinade 3 to 4
minutes. Place on top of
the vegetables. Serve with
the sauce spooned all
around. Serves 2.
Grilled Salmon with
Peach-Olive Tapenade
1 large peach, peeled
and cut in 1/2-inch
pieces ( or about
1-1/2 cups frozen
peaches, thawed)
2 teaspoons fresh lime
juice
1/2 cup finely chopped
black olives
1/4 cup finely chopped
pimento-stuffed green
olives
2 teaspoons capers
1 canned anchovy fil
let, mashed into a paste
(or 1/2 teaspoon paste)
1 salmon fillet (1 to 1-
1/2 pounds), thawed if
necessary
2 tablespoons olive oil
1/4 teaspoon fresh
ground pepper
Make tapenade: Place
peaches in small bowl; stir
in lime juice. Add olives,
capers and anchovy paste;
stir to combine. Set aside.
Brush salmon with olive oil
and pepper. Grill or bake at
425 degrees F. for 10 min
utes per inch of thickness,
or until fish flakes easily
when tested with a fork.
Serve salmon topped with
tapenade. Makes about 2
cups tapenade. Serves 4.
Bon appetit!
regarding medications or
pharmacy practice in gener
al, or comments, or sugges
tions for topics you’d like to
read about in this column,
just write to me. I can
receive email via
voltzrph&hotmai 1. com a uo r
postal mail at Pharmhcy
Q&A, do The Houston
Home Journal, 2060
Watson Blvd, Warner
Robins, GA. 31093. All
questions are confidential,
so you don’t have to give
your name.
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9A