he following meal suggestions are low glycemic, low-salt, cholesterol free, low calorie, and heart healthy! This is by no means an exhaustive list, nor is it a recipe book. These meals are designed to spur the creative juices in you to create your own combinations of healthy foods in a low-glycemic ratio. The following are just the tip of the iceberg as far as possibilities!

BREAKFAST

• Slice of whole grain or rye bread spread with 1 TB of nut butter, warmed, with 1 cup of hot berries poured on top
• 1/4 to 1/3 cup of oatmeal with 1 cup of berries or peaches, cinnamon, and a handful of walnuts stirred in
• Tofu scramble: 1-2 oz. of crumbled extra firm tofu, sauteed in skillet with dash of olive or canola oil, red/yellow/orange peppers, mushrooms, onions, 1/4 teaspoon of pepper, and 1/2 to 1 teaspoon of turmeric (for yellow color). Add other spices such as garlic, ginger, cumin, cilantro, or lemon juice if a spicier taste is preferred.
• Breakfast Wrap: Scrambled Tofu (see above) wrapped in whole wheat tortilla. For an alternative or tofu-free variety, saute veggies and spices (as above) and throw in wrap
• Breakfast burrito: 1/2 cup of beans (black, pinto, kidney) in a warmed whole wheat tortilla with spinach, 1/3 cup of corn and peas, tomatoes, peppers, and 1 TB low-salt pasta sauce
• 1 cup of shredded wheat or Grape Nuts cereal with 1/2 cup of soymilk, topped with berries, peaches, or another favorite fruit (Health hint: add more fruit and less cereal to increase the vitamins and anti-oxidants, and reduce the glycemic load!)
• Fruit Smoothie: 1/2 to 1 cup of soy or almond milk blended with ice, and either frozen berries, mangoes, peaches, or 1/2 banana (Health hint: add a pinch of allspice or nutmeg and a dash of vanilla or almond extract for an extra zing!)

LUNCH AND DINNER

• 1/2 cup of lentils in low-salt vegetable broth, with peas, corn, spinach, or any vegetable of choice. Dip carrot sticks into soup (instead of crackers!), and garnish with cilantro
• Burrito: Black beans, lettuce, tomatoes, corn, cilantro, lemon juice, pepper and cumin to taste, and avocado slices, wrapped in whole wheat or corn tortilla
• Pasta: 1/2 cup of whole wheat pasta with veggies, low-salt pasta sauce, and mushrooms
• Waldorf Salad: Bed of fresh spinach with carrots, sprouts, tomatoes, apple slices, walnuts, avocado, and 1-2 TB of balsamic vinegar or low-salt Italian dressing
• Spanish Salad: Mix corn, black or pinto beans, peas, tomatoes, red peppers, and avocado with fresh romaine lettuce. Top with 1-2 TB of low-salt Italian dressing
• Baked sweet potato topped with 1/2 TB of Earth Balance spread, pecans, and cinnamon. Serve with a grilled portabella mushroom and side spinach salad
• Veggie Stir-Fry: ½ cup of brown rice with veggies. If using a soy sauce, make sure that it's low salt. Consider using other spices to season instead of soy sauce if a low-salt version is not available. (Health hint: Add crumbled tofu or tempeh for extra protein.)

SNACKS

• Baked apple treat: slice apple, sprinkle with cinnamon, place in microwave for 1-2 minutes, and voila
• Pumpkin seeds: carve your own pumpkin, place the seeds on a cookie sheet, drizzle lightly with canola oil, bake in oven for 15-20 minutes, and enjoy!
• Sliced pear, apple, or small banana with scoop of nut butter, warmed
• Carrot slices or raw veggies dipped in low-salt pasta sauce or 1 TB of Italian dressing
• Serving of fruit (1 cup of melon, cantaloupe, grapes, sliced apple, peach, or orange, with handful of raw nuts
• Steamed veggies (broccoli, cauliflower, spinach or swiss chard, carrots, and celery) sweetened with tablespoon of unsweetened applesauce
• Glass of soy or almond milk with 1 cup of berries, garnished with cinnamon or nutmeg
• Small serving (1/4 cup) of unsweetened applesauce with almonds, cashews, or pecans mixed in
• Any lunch or dinner recipe in a smaller portion (1/2 sandwich or wrap, small scoop of stir-fry)

GLYCEMIC INDEXES AND GLYCEMIC LOADS OF COMMON FOODS

he table below shows values of the Glycemic Index (GI) and Glycemic Load (GL) for a few common foods. GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low, and 20 or above are considered high. (Additional information and values for Glycemic Index and Glycemic Load can be found at www.glycemicindex.com.)

ESSENTIAL FATTY ACIDS (Polyunsaturated Fatty Acids)

ssential fatty acid (EFA) is a buzz word, meaning that the term is tossed around on a daily basis by the media, medical personnel, and ordinary people alike. But as with most buzz words, confusion abounds. While most people can say that they have heard of EFAs, most people could not tell you what they are. In dietary talk, any compound that is essential is a compound that we (as humans) cannot make inside our body, but require for survival. Thus, an essential compound must be obtained from the diet or another exogenous source. So an essential fatty acid is a fat that we must obtain from our food because we need it for survival, but cannot make it on our own.

Essential fatty acids are polyunsaturated fats that can be divided into two groups:

• Omega 3 fatty acids
• Omega 6 fatty acids

Saturated fats, cholesterol, and omega 9 fatty acids, are not essential, because our bodies can produce them. Omega 3 and Omega 6 fatty acids can be further subdivided into many specific fats. While we won't go into the chemical compounds of all of these fats, it is worth understanding the key leaders of these two groups.

Building Blocks

There are two compounds that serve as the building blocks for all omega 3 or omega 6 fatty acids. Put simply, all essential fatty acids come from one of two molecules:

1. Alpha linolenic acid (ALA)      OR
2. Linoleic acid (LA)

(It is helpful to see these two molecules as the "Adam and Eve" of the essential fatty acids.) ALA is the parent for the Omega 3 fats, and LA is the parent for Omega 6 fatty acids. So now we have this breakdown:

1. Alpha linolenic acid (ALA) --> Omega 3s
2. Linoleic acid (LA) --> Omega 6s

The most important Omega 3 compounds are EPA and DHA. EPA and DHA are manufactured in the body from the parent compound alpha-linolenic acid (ALA). So now we have:

1. Alpha linolenic acid (ALA) --> Omega 3s --> EPA and DHA
2. Linoleic acid (LA) --> Omega 6s

Remember, both omega 3 and omega 6 fatty acids are polyunsaturated fats. This will be explained more later.

What's So Special About Omega 3 Fatty Acids??

You have probably heard many times about the health benefits of consuming (or supplementing with) omega 3 fatty acids. They are credited with everything from eye, brain, and skin health to reduced risk of diabetes, heart disease, hypertension, and depression. They are critical for optimal development in fetal and infant life, so pregnant and lactating women are encouraged to supplement their diets with DHA and/or EPA . Regardless of your age, gender, ethnicity, or genetics, it appears that all humans can benefit from a diet plentiful in omega 3 fatty acids. But omega 3 fatty acids are just that: fats. This is precisely why many health professionals are wary of extremely low-fat diets. They worry that in reducing the general fat content of a diet that the intake of omega 3s will decrease as well. As discussed above, deficiencies in omega 3 fatty acids can be detrimental to health. That being said, high-fat diets that include high amounts of saturated fats, or an imbalance of omega 6 fatty acids to omega 3s, are not healthful either. Thus, once again, the important factor is the type of fat consumed. A high omega 3 fatty acid diet is healthful; a high saturated fat diet is not.

Omega 3s in the Diet

Okay, so how do you get omega 3s in your diet? What foods are a good source of omega 3 fatty acids? Let's first look at the origin of omega 3 fatty acids.

Where They Come From

Omega 3 fatty acids occur in high quantities in sea algae and kelp. DHA is plentiful in sea algae, and EPA is found mostly in brown algae (kelp). You might have heard that fish are a good source of omega 3s. This is simply because fish, and other sea creatures, eat the algae that contain the omega 3s! So while fish are a source of omega 3 fatty acids, a trait that other types of meat cannot claim, they are not the original source.

Other foods that are naturally a good source of omega 3s are walnuts and flax seeds, and their oils, respectively. One to two teaspoons of ground flaxseeds or a handful or two of walnuts gives you the daily amount of ALA, the precursor to DHA and EPA. Ground flax seeds (flax meal) adds crunch to oatmeal, smoothies, and salads, or it can be added to the batter in a baked good. Flax seed is a natural laxative, so a teaspoon or two will keep constipation away! If you start to add flaxseed to your diet, do so gradually so as to give your intestines time to adjust!

The Right Balance

It is important to remember that polyunsaturated fatty acids include both omega 3 and omega 6 fatty acids. Omega 3 fatty acids are heart protective and have anti-inflammatory benefits for the body. Omega 6 fatty acids can be heart-healthy, but in large quantities actually contribute to inflammation in the body. The most optimum diet contains a ratio of omega 3 to omega 6 fatty acids no greater than 1:9. Unfortunately, the modern American diet, high in packaged foods, meat, and dairy, more typically follows a ratio of 1:20. This complete imbalance between the omega fatty acids skews the body towards a perpetual state of inflammation. It is important to remember that although polyunsaturated fatty acids are touted as heart healthy, not all polyunsaturated fats are equal in nutritional worth. Whereas you can likely never overdose on omega 3 fatty acids (from flaxseed, algae (or fish), walnuts and certain other nuts), you can consume too many omega 6 fats (corn and soybean oil found in packaged cookies, chips, granola bars, processed meats, commercially fried foods, oiled nuts, salad dressings, mayonnaise, sauces, and more). The best way to ensure a diet with the appropriate ratio of omega 3 fats to omega 6 fats is to eat whole, earth foods and limit consumption of packaged goods and sauces. The more processed a food, the more likely that omega 6 fats have been added to the final product. It is also recommended that you supplement your diet with omega 3 rich foods or a DHA/EPA supplement.

ANOTHER TYPE OF FAT: MONOUNSATURATED FATS

e just discussed polyunsaturated fatty acids, which can be heart healthy, particularly when there is a balance between omega 3 and omega 6 intake. However, it is imperative not to minimize the importance of another group of dietary fat: monounsaturated. The term monounsaturated means that instead of many (poly) double-bonds between molecules that compose the fat chain, there is only one single (mono) double bond. What does this mean in real life?! Well, the chemical shape, or configuration, of a fat affects the stability and strength of the fat molecules. While it might seem counterintuitive, the less double-bonds that a molecule has, the stronger the fat molecule. This is because a double-bond causes a kink in the configuration of the fat, and this kink renders the molecule weaker. If there are no double-bonds, or fewer double-bonds, then there are less kinks and more stability within the fat molecule.

Okay, let's pause for a real-life example to explain this further. Remember the childhood playground game of Red Rover? To play, children divided into two teams, one on either side of the field. Each team interlocked hands and spread out so that the arm-length between each player was taut and secure. Then, one side would call to the other, inviting a player to "run through" the arm-wall in an attempt to break through. The idea was to prevent a member of the other team from breaking through the wall created by clasped hands and arms. It was naturally understood that a straight line was the strongest configuration for a team to create. If one group had formed a circle instead of a straight line, this would have weakened the chain, and the other team would have an easier time of breaking through.

The same is true with fat molecules. If there is a bend, or turn, or kink, in the molecule, the overall strength is less. So what does this have to do with fat? Well, because polyunsaturated fatty acids have many double-bonds, creating many kinks, then polyunsaturated fatty acids have less strength. This means that they have a lower melting point, and cannot withstand high-temperature cooking without breaking apart into many damaged particles, or free-radicals. Monounsaturated fatty acids only have one double-bond, one kink, so they withstand higher cooking temperatures without breaking down. This makes monounsaturated fatty acids ideal for cooking, frying, baking, etc. They are more heat-resistant than polyunsaturated fatty acids, but they do not cause the cardiovascular problems that the most stable of all fats, saturated fatty acids, do.

Now, keep in mind that both poly and mono-unsaturated fatty acids have health benefits, but each excels more in one thing than another. Polyunsaturated fatty acids, especially the omega 3 varieties, are heart-healthy and anti-inflammatory. They achieve this because of their "weakness"! Instead of viewing them as weak, it might help to view them as flexible! The biological term for flexible is "fluid". The more fluidity that a cell membrane has, the healthier the cell is overall, and the more optimally it can carry out its cellular functions. So the fact that polyunsaturated fats are "weaker" is not a bad thing; in fact, it is the primary reason why they are healthy! But that being said, it is important to remember when choosing an oil to cook with, that it is best not to use a polyunsaturated fatty acid. Unfortunately, many restaurants continue to cook and fry their food in common polyunsaturated vegetable oils such as corn or soybean oil. This regrettably eliminates the health-benefits of the polyunsaturated fatty acid and instead increases the free radicals in the food.

A Summary So Far

So let's review: fluidity, or flexibility, of fats (from greatest to least):

Polyunsaturated --> Monounsaturated --> Saturated

Polyunsaturated fatty acids lower the risk of cardiovascular disease and overall improve lipid profiles (by lowering cholesterol and triglycerides). Monounsaturated fats, although less fluid than polyunsaturated, still maintain membrane fluidity and therefore are generally healthy. Monounsaturated fats are ideal for cooking because they are more stable at higher temperatures than polyunsaturated fats.

In a sense, you could say that monounsaturated fats have "the best of both worlds". They are more stable when heated, and thus a good option for cooking, but they contain fluidity as well (due to the double-bond), and thus maintain the overall health and integrity of the cells.

A Side Note

When the stability of a fat is referenced, it is assumed that an oil is being used. A cooking oil is a very concentrated and potent form of a fat. The same is not true when mildly heating a whole, earth food in its natural state. If you warm fresh corn on the cob, for example, you are not consuming a large amount of damaged, free radicals from the breakdown of the fat molecules in the corn. Corn in itself has a miniscule amount of fat (or oil) in it. It is only in the production of a corn oil, an unnatural and concentrated form of corn, that there is any fat to speak of.

A THIRD TYPE OF FAT: SATURATED FATS

aturated fat intake increases the risk of insulin resistance, and thus diabetes type II. Why is this? Imagine the membrane, or outside border, of a cell. If that border is fluid, or flexible, then overall the cell remains healthier than if the border is rigid. For reasons not entirely understood, a rigid membrane disrupts the normal signaling between the receptors and the inner cellular "agendas". When interference involves the glucose receptors, insulin resistance ensues. It is theorized that the pathologic effects of saturated fat on the cell's signaling are responsible for the increased risk of diabetes in people consuming a diet high in saturated fat. Studies show that diets high in saturated fat also increase the risk for cardiovascular disease as well. Saturated fats are commonly found in animal products, such as dairy and meat. Different meats contain different amount of saturated fat, with red meat and pork leading, and lean chicken, turkey, and fish with smaller amounts. However, don't be mislead, as even lean meat, and low-fat dairy products still contain saturated fat. Certain tropical foods such as coconuts and palm oil also contain a significant amount of saturated fat, and controversy exists as to whether these natural foods are healthy or not. From my perspective, the whole food of coconut is likely fine to eat in moderation. I would recommend eating the natural food and avoiding the overly processed, concentrated coconut oil or palm oil.

AND YET ANOTHER TYPE OF FAT: TRANS FATS

he most notorious of all fats is perhaps the trans fats. A trans fat is a polyunsaturated fat with a different configuration. Polyunsaturated fats, in their natural state, have a cis configuration. Cis is a Latin root for "on the same side as". If you recall, polyunsaturated fats contain double bonds between some of the molecules. These double bonds have other molecules, hydrogen, attached to them. Usually, the hydrogen atoms are located on the same side of the double bond, hence the cis configuration. However, because the hydrogen atoms are on the same size, crowding occurs. To decrease the crowding, the molecule naturally bends to allow more room for the hydrogen atoms. Thus, naturally occurring polyunsaturated fatty acids assume bent, or kinked, shapes. The more bent a molecule is, the less stable it is. (Remember back to the initial example of the Red Rover game. To strengthen the chain, the players stood in a straight line, not a circle.) However, in the case of trans fats, the hydrogen atoms, normally on the same (cis) side of the double bond, are chemically altered (hydrogenated) to be on opposite sides (trans) of the double bond. When the hydrogen atoms are "across" (trans) from one another, there is more room, and the molecule does not need to bend to allow for space. This laboratory-created trans fat is a polyunsaturated fatty acid that is in a similar (straight) configuration as a saturated fatty acid. Why would this be appealing to the food industry? Well, saturated fatty acids, because of their rigid, straight shapes, are heat-stable and solid at room temperature. They do not spoil, melt, or go rancid as quickly as the less-stable polyunsaturated (bent) fatty acids. By altering the chemistry of a polyunsaturated fat, and forming a trans fat, the shelf life of the product is extended, and the product "sticks together" better. This is precisely why trans fatty acids are so prevalent in packaged (junk) foods such as donuts, cookies, cakes, granola bars, processed peanut butter, condiments, and "dinners in a box".

It is interesting that although trans fats contain double bonds that classify them as polyunsaturated fatty acids, their physical and chemical characteristics resemble saturated fatty acids. When it comes to the effects of trans fats on the human body, they behave as saturated fatty acids do, resulting in an increased risk of heart disease, diabetes, arthritis, inflammation, and obesity. There are some experts who believe that trans fatty acids are even more detrimental to human health than saturated fatty acids. After all, there is nothing "natural" about trans fats. Humans were not exposed to trans fats until more recent generations when hydrogenated oils became commercially available. It has been only in the last few decades, with the popularization of packaged foods, that the consumption of trans fats has skyrocketed.

So how do you know if a product contains trans fat? Although the US mandated that all Nutrition Facts labels include the amount of trans fat in a product (along with the amount of unsaturated and saturated fatty acids), this can be misleading. Even if the label shows there to be 0 grams of trans fat in the product, it does not mean that the product is completely trans-fat free. The legal requirement is that a product must report trans fat if there is more than 0.5 g per serving size. Many packaged food companies have decreased the serving size of the product so that the amount of trans fat is below 0.5 g per serving, and the nutrition label can read 0 grams of trans fat. Most consumers do not pay attention to the serving size, and as a result, end up eating two or three servings of a product that is not trans fat free.

IN SUMMARY

hen it comes to choosing a cooking oil, it is most healthy to use an oil that is high in monounsaturated fat, such as olive or canola oil. Avoid corn or soybean oil when high temperatures are being used. Peanut oil can be used occasionally in a stir-fry, as it has a higher melting point than other polyunsaturated fats, and stir-frying does not reach extremely hot temperatures.

For salad dressings or chilled dishes that call for some oil, avocado, walnut, macadamia nut, or flax seed oil are all good choices. Increase your consumption of foods rich in omega 3 fatty acids, such as sea vegetables, walnuts, flaxseed, and DHA/EPA supplements from algae. If you are going to eat meat, eat fish, as fish are generally a good source of omega 3 fatty acids.

Decrease your consumption of packaged foods that likely contain added omega 6 fatty acids and trans fats. Also, decrease your consumption of foods high in saturated fats, such as meat and dairy. If you must eat meat, choose lean meats that are not fried in oil. If you must eat dairy, make sure that it is low-fat.

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