Tag Archives: olive oil

Olive Oil

Here’s a new reason to use extra virgin olive oil. It may lead to a lower risk of heart disease and dementia but now research is linking it to lower risk of Alzheimer’s as well. Of course the tests were done on mice. Olive oil is a major component of the Mediterranean diet.

They are finding it helps preserve brain cell health. It activates the process of disintegrating toxins in that accumulate between the cells. Unfortunately, the report does not give specific amounts that would have to be taken in per pound of weight in humans.

Healthy Oils

In your quest to eat healthy, there are times you need to use oil. Try some of these:

Coconut Oil – contains vitamins E, K and iron. They are retained at higher temperatures.
Flax Seed Oil – contains omega-3 fatty acids. Can be used unheated.
Ghee – a type of butter that is free of impurities, use sparingly.
Grapeseed Oil – can work at high temperatures to fight cancers and lower cholesterol.
Hemp Oil – this also contains omega-3 fatty acids and should be used unheated.
Olive Oil – Can be used in sauces or salads.
Sesame Oil – Need just a small amount but is more expensive.
Avocado Oil – contains vitamin E and omega-3 fatty acids.
Macadamia Nut Oil – good source of monounsaturated fats.

Steve Victor

For the love of Olive Oil

You’ve probably heard of the Mediterranean diet. The secret may be the olive oil most often found in the salad. Eating fats like the ones in olive oil along with the leafy greens creates a kind of fatty acid that lowers blood pressure. Nitro fatty acids are formed when you eat spinach, celery, and carrots with avocado, nuts and olive oils (healthy fats.)

The Mediterranean diet along with extra-virgin olive oil or nuts can reduce stroke, heart failure and heart attacks incidents.

The Mediterranean diet consists of a lot of vegetables, fish, grains, red wine, fatty nuts, and oils.

Steve Victor

Superfoods for your heart from Health.com

Healthy eating and exercise can lead to a healthier heart. The Victor crew found some tips from Health.com to help prevent heart attacks, like avoiding unhealthy food and eating foods rich in nutrients, fiber, and healthy fats.

  1. Salmon and other fatty fish (like sardines and mackerel) – they contain omega-3 fatty acids
  2. Oatmeal (and other whole grains) – high in soluble fiber
  3. Blueberries – antioxidants, flavonoids
  4. Dark chocolate (yum!) – flavonoids (make sure it’s 60-70% cocoa)
  5. Citrus fruits – flavonoids, vitamin C
  6. Soy – protein without unhealthy fats and cholesterol
  7. Potatoes (not fried) – potassium
  8. Tomatoes – potassium, antioxidants
  9. Nuts – fiber, vitamin E
  10. Legumes – protein without unhealthy fats
  11. Extra-virgin olive oil – monosaturated fats
  12. Red wine – (only one per day) resveratrol (you can also get this from peanut butter and grapes)
  13. Green tea – antioxidants
  14. Broccoli, spinach, kale – antioxidants, fiber, vitamins, minerals
  15. Coffee
  16. Flax or chia seeds – omega-3 fatty acids
  17. Avocado – monounsaturated fats, antioxidants, potassium
  18. Pomegranate – antioxidants

~ Steve Victor

Healthy Thanksgiving Cooking: The Sides

The main side for the traditional Thanksgiving dinner is mashed potatoes. There are ways to reduce the calories in this side dish. I asked Jody Victor to tell us more about it.

Jody Victor: Instead of using butter and milk or cream to mash your potatoes, reserve some of the cooking water. The starchy water will actually make your mashed potatoes creamier than if you use plain water as a substitute for milk or cream. If you prefer to use milk, try evaporated skim milk, fat-free milk, or fat-free sour cream. To boost the flavor of your mashed potatoes, you can add turkey or chicken broth or stir in some garlic and herbs.

Sweet potatoes are another Thanksgiving side dish staple. Rather than using maple syrup or brown sugar to liven them up, try spices such as ginger and cinnamon when making mashed sweet potatoes. Try roasting or baking raw sweet potatoes instead of using canned sweet potatoes, which are packed in sugar or corn syrup.

Vegetable casseroles are also traditional side dishes at Thanksgiving. Look for low calorie substitutes for your casserole recipes. Substitute ricotta cheese for cream cheese. Light butter or margarine for butter. Plain yogurt or fat-free sour cream for sour cream. Evaporated skim milk or low-fat milk for whole milk. Broth based soups for cream based soups. Use fresh vegetables (or frozen) as much as possible instead of canned vegetables, which are high in sodium and low in nutrients.

ROASTED SWEET POTATOES
4 medium sweet potatoes, peeled and cut into 2 inch pieces
(You can precook sweet potatoes in microwave to decrease roasting time.)
2 medium onions cut into 1 inch pieces
Salt and pepper to taste
Preheat oven to 425 degrees. Spray a 9×13 baking pan with olive oil cooking spray. Put potatoes and onions in baking dish and spray them lightly. Sprinkle with salt and pepper. Place in oven and stir mixture every 15 minutes or so. Spray them a little every time you stir. Bake 35/45 minutes (if precooked) to 60/80 minutes (if raw) until tender. For variations, you can add cayenne pepper for heat or cinnamon for sweet or chopped rosemary for savory tastes.

FRESH GREEN BEAN CASSEROLE
4 cups fresh green beans cut into 1 inch pieces
2 shallots or 8 green onions, sliced
8 ounces baby bella mushrooms (or any fresh mushroom), sliced
Salt and pepper to taste
2 cups + 2 tablespoons rice milk (or low-fat milk), divided
2 tablespoons cornstarch
10 wonton wrappers
Bring water to a boil in a 2-quart saucepan. Place green beans in boiling water and cook until just soft (about 10 minutes). Drain and set aside. Heat large saucepan on medium heat. Spritz with cooking spray. Sauté shallots/green onions until translucent and starting to brown. Add mushrooms, salt and pepper. Sauté, stirring occasionally, until mushrooms are soft and slightly browned. Use more cooking spray if necessary. Preheat oven to 350 degrees. Add 2 cups of the milk to the pan and bring to a boil. While milk is heating up, combine cornstarch and the 2 tablespoons of milk in a small bowl. Add cornstarch mixture to boiling milk mixture. Whisk constantly until mixture is thickened. Reduce heat to simmer then remove from heat after 5 minutes. Cut wontons into thin strips. Spread strips evenly on a baking sheet. Season to taste, if desired. Bake for five minutes. Stir and bake until golden brown (another 2 to 3 minutes). Set aside to cool. Add green beans to milk mixture. Stir to coat evenly. Pour coated beans mixture into a greased casserole dish. Cover with foil. Bake at 350 degrees for 25 minutes, or until beans are hot and bubbly. Remove from oven. Top with toasted wontons.

Thanks Jody

All the Best
Steve Victor