Heart Health And The Holiday Season

Holidays and health somehow do not mash up.  This article discusses why:

"There are likely to be two separate populations who are combining to create the Christmas effect," Knight said. One is people who are quite ill, but hang on for the holidays.

These people may be discharged from the hospital to spend the holidays with their families and are therefore farther away from advanced treatment, leaving them at a higher risk of death, Knight said.

"The evidence seems to indicate that this population is likely nearing the end of their lives, and it is quite possible that many people would prefer spending the holiday with their family over a few more weeks in a hospital," Knight said.

The second group is people who delay treatment over the holidays and end up dying from a heart attack that wouldn't have been fatal otherwise, he said.

"This group is quite different from the first group, in that if the event was nonfatal, there is a good likelihood that they would have a number of healthy and productive years of life left to enjoy," Knight said.

There are a number of other theories that may also explain the spike in deaths during the holiday season. They include stress associated with the holidays, changes in diet and drinking more alcohol, less staff at hospitals, and being away from home, he suggested.

Knight added: "It is hard to give recommendations, but the usual caveats apply about avoiding rich foods, smoking and excess alcohol. But in particular, if people are traveling, ensure that they know how to access health care services in an emergency situation. And where possible, don't delay seeking treatment if the signs of cardiac distress occur."

For those in the second group, do what you can to meet the New Year with good health, and a positive approach to lifestyle issues that Knight discusses in the article.

Weekend cooking: Easy eggs and veggies meal

I found this recipe on the website of Full Plate Living. I believe that the original recipe name was Egg whites and veggies.  In addition to frozen corn, it called for zucchini and mushrooms. However, I am notorious for not sticking to the recipes; therefore, below you will find my version of the meal. The result was delicious despite all my alterations; however, I hope that you will improve upon it, and adjust it to your taste.

Easy eggs and veggies meal
You need: 
3 onions (diced), 1-2 Tbsp olive oil, 10 oz or more sliced mushrooms, 2 large zucchini, diced (I used one large summer squash that was already grilled, and was stored in my freezer), 2 cups of frozen corn, black pepper, winter savory, basil, salt, 1.5 cups shredded sharp Cheddar cheese (or any other cheese you like), 2 boxes of egg whites (16 oz each box).

Directions
Saute onions in oil until caramelized. Add mushrooms, corn, zucchini, spices, and saute for 5-10 minutes. In my first try of this recipe, the mushrooms and zucchini were already cooked, so if you have any leftover veggies, add them to the onions and remove from the heat. The vegetable-spices mixture was then combined with the cheese and egg whites. The mixture was poured into a pan prepared with a no-stick spray (I used 10 x 13 inches pan). Due to the huge volume, it took an hour to bake at 400°F. 

What could I change next time, when I do not have already cooked mushrooms and summer squash? 

I would use a mix of store-bought frozen vegetables and add these to the caramelized onions. I can also add eggs, rather than using only egg whites (or a combination of these). I could change the spices – in this first try, I used black pepper, dry winter savory, fresh basil, and salt. Hot pepper flakes and garlic powder would also make a great addition. 

Have fun, try new combinations based upon the recipe’s main idea!

Pumpkin bread

I bought the Mister Food Cookbook by Art Ginsburg long time ago. The recipes are interesting, but as time passed by and nutrition recommendations changed, I developed an acute sense of how unhealthy some ingredients were. With time I also acquired courage to change the recipes and experiment with less or no sugar, no butter or oil, etc. After all, what is the worst that can happen?

Below is one of the recipes from Mister Food Cookbook, but it is highly modified. I removed the oil, slashed the sugar by six-fold, and used whole wheat flour, instead of regular white flour. I also added walnuts and raisins, instead of peanuts and dates. 

My advice is, take the main idea from the recipe and have fun changing it further. Adjust it to your taste. Challenge your palate by reducing or eliminating sugar.
 

PUMPKIN BREAD 
You need: 
1 cup unsweetened applesauce, 2 ripe bananas (mashed), 1/3 cup water, 4-6 eggs, 1 can pumpkin puree (30 oz), 3½ cups whole wheat flour, ½ cup granulated sugar (or less, or entirely skip), 1-2 Tbsp cinnamon, 1 tsp salt, 2 tsp baking soda, 1 cup chopped walnuts, 1 cup raisins.

Directions:
Mix together flour, baking soda, cinnamon, and salt. In a large bowl, lightly beat the eggs and gradually add water, applesauce, sugar, bananas, and pumpkin puree. Add slowly the flour mixture and combine; add the walnuts and raisins and stir until all is incorporated. Pour the dough into an oiled (no-stick sprayed) large pan or a few smaller pans. Bake at 350°F for 55 minute to an hour. When I increase the number of eggs to six and bake the entire batch in one large pan, it takes longer to bake (up to 70 minutes).