3 Great American Reds Under $14

Posted on November 20, 2009

red-wineWe’re advised by health experts to choose red wine for its potential cardioprotective benefits provided by the antioxidant resveratrol. With the holidays fast approaching, here are my suggestions for three delicious California reds for under $14 (you’ll get an even better deal if you can find them on sale).

Dancing Bull Merlot 2006: Flavors of dark cherry, plum, blackberry, with hits of vanilla. The label describes it as: “The perfect paring for pizza.” So, I followed their advice. It worked with pizza (we ordered a vegetarian pizza from our local pizza place, Vace). I would also suggest serving it with your turkey for Thanksgiving.

Beringer Founder’s Estate B Pinot Noir 2007: Black cherry, plum, and hints of toasted oak and spice. “Delicious with wild salmon and creamy risotto.” I paired it with grilled wild salmon, spinach-basil linguini, and baby romaine lettuce with feta cheese and roasted walnuts. Yes…it was indeed a lovely match!

Fetzer Vineyards Shiraz 2005: Described as “deep purple color with aromas of white pepper, plum, blackberry and licorice…It’s a wine well worth exploring.” I paired it with marinated grilled buffalo flank steak from Whole Foods (less cholesterol and fat than beef and tons of flavor), salsa verde, baked potatoes, asparagus, and a peach-blueberry cobbler with vanilla ice cream for dessert. Yum! (Note: I used the steak marinade, salsa verde, and cobbler recipes from my book, Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.)

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10 Foods for a Healthier You!

Posted on November 19, 2009

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10 Foods for a Healthier You!

  1. Whole grains. Whole wheat bread and pasta, brown rice, barley, and oats. Whole grains are a great source of vitamins and fiber. Rule of thumb: Brown is best. Avoid refined white foods stripped of their nutrients.
  2. Fruits and vegetables high in antioxidants. Prunes, blueberries, blackberries, mangosteen, kiwi, grapes, broccoli, red pepper, beets, spinach, and artichokes. Antioxidants promote cell regeneration and basic metabolic functions. Dark chocolate and tea also contain antioxidants.
  3. Fish high in DHA omega-3 fatty acids. Salmon, sardines, tuna, halibut, and anchovies. Omega-3s fatty acids are essential to good heart health, fetal brain development, and they can help reduce depression. Ask your doctor about supplements, particularly if you are at risk for heart disease, or if you are pregnant.
  4. Low-fat dairy products.  Milk, yogurt, and cheeses. Calcium is the key to strong bones and preventing osteoporosis. If you are lactose intolerant, try calcium-fortified foods, such as orange juice and soy milk, or supplements. The average Daily Intake of calcium for people between the ages of 31 and 50 years, is about 1,000 milligrams.
  5. Mono and polyunsaturated oils. Olive, canola, peanut, corn, safflower, sunflower, sesame, and flaxseed oils. Use these cholesterol-busting oils in salad dressings, cooking, and baking. Minimize saturated fats, such as butter, lard, and the white fat on meats. Avoid all trans fats, including stick margarine.
  6. Soluble fiber. Oatmeal, barley, and brown rice. There are two types of fiber: soluble (from whole grains) and insoluble (from fruits and vegetables). Soluble fiber helps reduce cholesterol. Insoluble fiber is excellent for digestion, but it does not affect cholesterol levels.
  7. Nuts and seeds. All kinds. Filled with vitamins, minerals, and healthy fats, nuts and seeds are the perfect snack, salad topping, or baking boost.
  8. Vegetable proteins. Tofu, beans, nuts, and seeds. These fat-free sources are excellent alternatives to meat and poultry.
  9. Folic acid. Lentils, fortified breakfast cereals, asparagus, spinach, and orange juice. Folic acid is critical in preventing neural tube birth defects and cleft palate, and it has the cardiac benefit of lowering homocysteine levels, a by-product of protein metabolism in your blood. Most people need about 400 micrograms of folic acid per day.
  10. Resveratrol. Red wine, raspberries, peanuts and mulberries. The antioxidant resveratrol may have some cardioprotective benefits.

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