Kardea Nutrition Pledges 10% of Online Sales to Women’s Heart Health Campaign
Leading up to the heartiest of holidays (Valentine’s 2010), Kardea Nutrition is pledging 10% of sales made through its online store to The American Heart Association Go Red & Give campaign.
Go Red for Women celebrates the energy, passion and power women have by banding together to wipe out heart disease and stroke. Go Red is working hard to change the perception that heart disease is a “man’s disease.” And it’s working! By teaching more and more women how to talk to their doctors about heart disease, Go Red can save thousands of lives every year. The good news is that heart disease is often preventable!
To order your Kardea bars click here, and don’t forget to wear red!
Go-Red-For-Women: American Heart Association Call-to-Action
Tomorrow is National Wear Red Day. Thousands of Americans will be wearing red to draw attention to this startling fact: Over 430,000 women are silenced each year by cardiovascular disease – and most of these deaths are preventable.
Kardea encourages you to wear something red tomorrow to honor those women – and that you’ll help fund the research and programs that can save them. Today, the American Heart Associataion is launching a Go Red & Give campaign. One week, one goal: $100,000 to keep our sisters, mothers, daughters and wives safe.
Your donation could help keep someone you love safe from the #1 killer disease in the U.S.
Plant Sterols: Selected Food & Dietary Supplement Sources
The National Cholesterol Education Program recommends 2g of plant sterols to lower cholesterol. Up to a 15% reduction in LDL levels have been shown to occur at these dosage levels, although actual results will depend on each individual’s unique chemistry and the ability to consume sterols at the targeted levels each and every day. In a number of foods, sterols can be naturally found. Through the course of a standard American diet, individuals will consume about 400mg (about 1/5 of the NCEP targets) each day. A vegetarian may consume twice as much. An increasing number foods are being fortifed with plant sterols, better enabling individuals consume the recommended 2g per day. Some of these foods are fortified with a similar compounds known as stanols. These function similarly to sterols with respect to lowering cholesterol.
Below you will find a chart listing various sources of plant sterols. This certainly is not a complete list, and we will be updating this list periodically. If you can recommend others products, please email us at customerservice@kardeanutrition.com. For more information on plant sterol, enter “sterols” in the search button above.
a.1.1 From Heart Healthy Claims to Cardiovascular Health Optimizing Nutrition
Take a stroll through any grocery store, and you may become overwhelmed by the dizzying array of heart healthy products. Cereals, soups, super-fruit drinks, popcorn and chocolate, salad dressings, margarines and oils, yogurts and nutritional bars, pastas and many other food categories have products proclaiming their ability to lower cholesterol and blood pressure, fight inflammation and control blood sugar levels —all factors in the development of cardiovascular diseases. No food or specific nutrient rules in the quest for the healthiest. “Low in sodium,” “low in saturated fat,” “no cholesterol and no trans-fats,” “high in potassium or high antioxidants”, “with plant sterols”, “an excellent source of Omega-3’s ,” and “contains cholesterol lowering fiber” are only some of the pronouncements. Walk over to the vitamin aisle and you will find numerous supplements with similar associations to heart health: CoQ-10, Vitamin E, psyllium, niacin and red yeast rice are just a few.
Many consumers remain dubious.
Their doubts stems from the suspicion that health claims made by profit-driven companies can be overstated, and in some cases, even fraudulent.
We also doubt that a single food or nutrient can significantly affect our prospects of avoiding cardiovascular disease, the leading killer in the United States today.
The distrust runs deeper. Nutritional fads abound. Many waves of widely advanced nutritional recommendations have crashed following clinical assessments, causing further doubt.
Starting in the 1950’s, nutritional wisdom advanced the use of margarine as a heart healthier alternative to butter. Margarine delivered increased levels of polyunsaturated fats from vegetable oils and reduced levels of saturated fats. The polyunsaturated fats were associated with a reduced incidence of heart disease. The saturated fats remain associated with elevated levels of cholesterol and cardiovascular diseases. Over the following thirty years, individuals at risk of heart disease were directed to use these butter alternatives. We now know that the hydrogenation process transforms these vegetable oils, which are naturally liquid at room temperature, into a solid stick, into very unhealthy trans-fats.
We then journeyed into the no-fat, low-fat world. Lower total fat levels, it was believed, and we will lower the incidence of cardiovascular disease. With each gram of fat delivering two times the calories of proteins and carbohydrates, we hoped that weight reduction would be another benefit. What did we fail to recognize? That something would replace the fats. In many cases, simple carbohydrates that trigger rapid rises in blood sugars and then rapid falls were the replacements. The rapid rises in blood sugars were followed by sharp declines. Our bodies called for more food, leading to increases in appetite and calorie consumption. Low fat eating may well have fueled weight gain. It also elevated cholesterol levels and contributed to chronic arterial inflammation [endnote].
In the 1990’s, we also looked to the Vitamins A, C& E and folic acid to improve cardiovascular health. While the theories behind these recommendations were sound, the clinical results proved disappointing, and the intake of these vitamins has fallen out of favor.
Today, the interest in nutrition and cardiovascular health has shifted to Omega-3 fatty acid and other good fats, fibers and whole grains, plant sterols and plant-based antioxidants. Billions of dollars each year are spent on foods and supplements containing these nutrients. Are we buying out of faith, out of a hope that pleasurable eating can advance health? Is our interest in the latest nutrients simply a way to fill some void created by the discredited nutritional approaches of the past?
Medical science continues to prove that a more comprehensive and integrated approach to nutrition can very meaningfully reduce cardiovascular disease. Nutrition can lower LDL cholesterol by 30% or more [endnote]. It can raise HDL cholesterol and improve other blood lipid factors. It can work to drive down blood pressure. It can help prevent adult onset diabetes. Nutritients also can be anti-inflammatory and antioxidants.
The evidence is extensive. Epidemiologic studies have found that the cuisines of certain populations, such as those in certain Mediterranean or Asian cultures, reduces the incidences of cardiovascular diseases, heart attacks and stroke [end note]. When people from these cultures adopt eat in ways similar to the modern American, the incidence of the diseases rise to the same as found in modern America [endnote]. Laboratories test on animals consistently show that nutrition can harm or help cardiovascular system [endnote]. It is found in the numerous clinical tests on humans [endnote]
Foods work together. The wrong mix can undermine your health. The right complement-–the right balance— of foods improves your health and wellness, and aids in disease prevention and vital aging.
The Mediterranean “Diet,” is one system of eating that delivers an excellent balance of foods. The word “diet” here has proven confusing. This is not a weight-loss program. Rather, the Mediterranean diet defines the habitual nourishment of a group of people. Eat too much and you will gain weight. Eat less and you will lose weight. But follow this style of eating, this cuisine, and the studies find that your cardiovascular system will be healthier and you will face a lower of risk of both heart attacks and strokes.
The Mediterranean Diet attained widespread interest in the early 1990s [endnote] as researcher and nutritional policy experts found that the eating traditions of Crete, Greece and southern Italy could help explain the low rates of chronic disease among populations and an adult life expectancy that was among the highest.
With as much as 40% of daily caloric intake coming from fat, the Mediterranean Diet research challenged the widely held belief that low fat eating would best advance cardiovascular health. The fats, however, were primarily unprocessed, unsaturated fats typically found in olives and olive oils.
Vegetables and fruits were found to be central to these eating traditions. Nuts and seeds, also high in healthier fats are used in many recipes as are beans. Whole grains have an important place, but perhaps at lower levels than many recommendations currently advanced here in the United States [endnote]. Fish, shellfish, red meat, dairy and poultry are used in moderation. Herbs and spices, now recognized as powerful antioxidants, are widely used in traditional Mediterranean cooking. Sweets are consumed in small portions in the Mediterranean. And, of course, the Mediterranean Diet makes room for modest intakes of alcohol, emphasizing wine as the primary source.
Looking beyond the specific recipes, the Mediterranean Diet is not so dissimilar from today’s food pyramid now advocated by the U.S. government agency that once advocated low-fat eating. The important difference lies with the Mediterranean Diet’s emphasize on less processed foods. Many in the Mediterranean Diet community also stress utilizing local grown, natural and organic foods.
Hundreds of studies published in scientific journals have continued to affirm the health benefits of this traditional style of eating.
Building on the Mediterranean Diet
Can the Mediterranean Diet be improved? Here at Kardea, we believe the answer is absolutely yes!
One style of eating does not fit all. Medical science advances our understanding of our individual body chemistry. It lets us understand how different foods and nutrients affect our unique chemistries. If you have high LDL cholesterol, we can emphasize certain nutrients. If you have low HDLs, we can emphasize others. If you have high blood pressure, high levels of inflammation or difficulty in regulating blood sugar level, a different mix of nutrients may be in order.
The Mediterranean Diet provides a good nutritional health framework addressing all these issues at once. Nutritional science lets us adapt this framework to better promote the health and wellness of the individual.
The Mediterranean Diet also represents the eating habits and preferences of certain traditional cultures. We live modern America. For most of us, our upbringing programmed very different eating preferences. Changing our current eating habits —and making healthier eating something you crave — is typically a gradual process.
The hustle and bustle of our daily living drives food intake patterns far different from traditional Mediterranean eating. Not surprisingly, as these regions develop, as their lifestyle change, the eating habits within the Mediterranean are becoming more like that of the modern American diet.
And finally, the very composition of food within the Mediterranean diet is different from the foods supplied here in the United States. The antioxidant level of fruits and vegetables, for instance, vary significantly from one geography to the next [endnote]. The seed strains also differ, providing somewhat different nutritional values. The composition of eggs, meat and poultry can differ based on different methods of feeding.
Certainly, there are movements here in the United States and other parts of the developed world that seek to return us to a healthier approach to eating. The natural and organic food movement, emphasizing locally grown, bio-diverse foods is one. Some live this style of eating purely. For most of us, however, we will incorporate elements into our diets. Many will both buy organic produce from the farmers market and then enjoy fast food on the run. As a practical matter, it is unlikely that most of us can or will make a complete transition to traditional Mediterranean eating.
What is important is that we more carefully understand the fundamental components of the Mediterranean diet that promote cardiovascular health. We need to look beyond single food —- olive oil or red wine. Today, we are gaining a deeper understand of the impact of the balance among fats, carbohydrates and proteins. We are understanding that role good fats and good carbohydrates. We are understanding the consequences associated with bad fats and bad carbs. We are gaining a better understanding of how different micro nutrients, like antioxidants, minerals and vitamins, play a role. Moreover, we are ever more appreciative of how the nutrients may work together over time to harm or help.
We can now look for better ways to modify each of our established eating styles and preferences to best optimize our cardiovascular health.
Looking beyond the latest food or supplement fad, the Kardea Gourmet introduces you to the broad body of research associated with nutrition and cardiovascular health. With this understanding, you can better identify the most important changes for your body chemistry and risk profiles. You can start by assessing the changes that will be easiest for you to make. Then, you can identify the dietary changes that will have the most impact. As these become habits, you can move further toward a cardiovascular health-optimizing style of eating. Methodically, you will work to alter your cravings, the hardwiring of eating patterns reaching back to childhood.
The approach also lets you more carefully identify the dietary supplements most appropriate for your condition. As noted, there are countless nutrients that claim to promote cardiovascular health. But which one is most appropriate for your body chemistry? Which ones are most appropriate for supplementing your current dietary habits? The understanding gained through the Kardea Gourmet will let you make a more informed assessment.
Vegetable Bourguignon with Beef
makes about 6 servings
Back in the late 60’s, my mom would have an elegant dinner party once every few years. These were a matter of pride for her. The menus were carefully constructed. She tested recipes weeks before the event. My sister and I sampled each dish, and my Mom led us to believe that we had a say. A beef bourguignon reigned at one event, a chicken almondine at another. The beef was my favorite. I think the chicken was my sister’s.
Watching the movie, Julie and Julia, triggered my memory of these dishes; so vividly, I believed that I could smell the aromas. But as two great dishes of classic French cuisine, they are ladened with saturated fats.
Not to be daunted, I took a look at Julia’s beef bourguignon recipe. Stew meat carefully trimmed tends to be relatively low in fat, but this recipe also includes bacon and butter. So, I set out to adapt a bourguignon to better align it with the healthy cooking objectives of the Kardea Gourmet. The bacon and the butter were crossed off the ingredient list as was the white flour. What I found is that a well crafted beef bourguignon is so rich and flavorful that it can carry substantially more vegetables than called for in the traditional recipe. Don’t be scared off by this addition—I even added some red beans to add a meatier texture and additional antioxidants. Certainly optional, but it worked for me and my family–perhaps because we tested this warming, hearty dish on a sleeting Tuesday evening in New England.
So, here is the Kardea Gourmet’s recipe for a Vegetable Bourguignon with Beef.
Ingredients
For Stage One
1.5lb Lean Stewing Beef Cut in 2 Inch Cubes
2 Tablespoons Canola Oil (or Olive Oil)
1 Large Carrot Chopped
1 Large Onion Chopped
2 Cloves Garlic, Diced
1/2 Teaspoon Dried Thyme
1 Bay Leaf
1.5 Cups Red Wine (I used a reasonably good cabernet/merlot blend from Eastern Washington- probably a bit heartier than typically used, but remember we are looking to carry the taste to more vegetables)
1 Cup Low Sodium Tomato Juice
1/2 Teaspoon Salt (to lower sodium, use a salt substitute)
For Stage Two
8-10 Small White Onion
2 Cups Butternut Squash, 1-2 Inch Cubes
1 Cup Parsnips, halved and sliced
8 Ounces Fresh Mushrooms, Quartered
2 Cups Cooked Red Beans (Optional)
Bring a large pan to a medium heat, add oil, coating the entire base. Add meat, making sure that the pan is not too crowded. Brown on all sides and remove meat from pan with a slotted spoon. In same hot pan, add the carrots and onion to the pan; cook off excess moisture and saute for for 3-4 minute. Return beef to the pan and add wine and other Stage One ingredients. Cover and simmer on low heat for 1.5 hours. Note, you want to make sure that the meat stays substantially covered in the pan. If it is not, transfer to a smaller pot.
After cooking for the 1.5 hours, add small onions, butternut squash and parsnips. Raise temperature to a medium heat and cook for about 5 minutes. Add mushrooms and cook with cover off for another 10 minutes. The red beans add some additional meatiness to the dish, but is optional. You would add the cooked beans when you add the mushrooms.
Nutrition Content: 380 Calories 90 Calories from Fat; 10g Total Fat; 2.5g Saturated Fats; 5g Monounsaturated, 1.5g Polysaturated (assessing Omega3:Omega 6 ratios).
Protein: 27g
Fiber: 6g; Soluble Fiber: 1g
Vitamin A: Excellent Source
Sodium: 370mg; Potassium: 800mg (you can cut in half the sodium content if using a low sodium salt alternatives, and freshly cooked beans or low-sodium canned beans.
Root Vegetables & Chick Peas
Makes about 8 servings
Parsnips star in this dish. A relative of the carrot, the cooked parsnip delivers a spicier, more pungent and sweeter experience. The carrots and turmeric add the color. The chick pea provides the body and the balance. The earthy notes of the porcini mushrooms complement the sweetness in this dish.
Nutritionally, a 5 ounce serving offers about 9g total fiber (about 3g of soluble fiber) and, thanks to the chick peas, 9g of protein. Low in sodium, this dish is a good source of potassium, delivering over 450mg/serving *.
2 Medium Sized Onions, Chopped
2 Clove Garlic, Chopped
2 Cups Chopped Parsnips
1 Cup Chopped Carrots
2 Tablespoons Chopped Dried Porcini Mushroom
3 Cups Cooked Chick Peas
1 Tablespoon of Olive Oil
½ Teaspoon Tumeric
1 Teaspoon Paprika
Pinch of Coarse Ground or Kosher Salt
¼ Teaspoon Cinnamon (optional)
Heat a heavy skillet on a medium–low. When hot, add 1 tablespoon of olive oil and immediately added onions and garlic. Cover. Sautee for about 4 minutes. If onions appear to be browning, lower heat. Add parsnips, paprika and turmeric and carrots. Cover pan again and cook until the parsnips are soft. Add porcini mushrooms and chick peas. Cover and cook for another 15 minutes.
Nutritional Profile Per Serving (about 5 ounces):
Total Calories: 210
Total Fat: 5g
Fatty Acid Profile: 2.5g mono, 1.5 g poly, 1g saturated, 0g trans
Protein: 9g
Cholesterol: 0
Carbohydrates: 34.0g
Total Fiber: 9g
Soluble Fiber: 3g
Vitamin A: 55% RDI
Vitamin C: 15% RDI
Folic Acid: 40%
Potassium*: 450mg
Sodium: 30mg
Vitamin A: 20%
Vitamin C: 54% RDI
* Epidemiological and animal studies indicate that the risk of stroke-related deaths is inversely related to potassium intake over the entire range of blood pressures, and the relationship appears to be dose dependent. The combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and the lowest frequency of stroke in individuals and populations. Although the effects of reducing sodium intake and increasing potassium intake would vary and may be small in some individuals, the estimated reduction in stroke-related mortality for the population is large
North African-Spiced Vegetables
makes approximately 8 6oz servings
Here in the United States, North African cooking is an often forgotten part of the Mediterranean diet. One of the distinguishing characteristics of the cuisines from this region is the blending of sweet and savory. This dish succeeds in finding the right balance. It also delivers high levels of Vitamins A and C and is a good source of both magnesium and potassium.
Served right out of the oven with a barley or brown rice pilaf, this dish complements a grilled fish or roasted chicken. Also serve cold with a drizzle of balsamic vinegar. Credit for this recipe goes to Kellin Gersick, family friend, world traveler, brilliant consultant to family businesses, and highly creative in-the-home chef.
1 large onion, cut in 1/2-inch-thick strips
2 shallots, halved (or quartered if large)
1 large butternut squash, peeled, seeded, and cut into 3/4-inch cubes
2 large parsnips (or carrots if you prefer)
1 large red peppers, cut into 1/2-inch-thick strips
2 sweet potatoes, peeled and cut into cubes
8-10 brussel sprouts, halved
4 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoons ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon salt, course ground
Preheat oven to 375°F. Toss shallots and onion with 1 tablespoon oil and roast in a shallow pan for 20 minutes. Toss together squash, red peppers, sweet potatoes, brussel sprouts, salt, cumin, coriander, cinnamon, and remaining 3 tablespoons oil. Add roasted shallots/onions and spread on to roasting pan or cookie sheet. Roast until vegetables are tender, about 35-45 minutes.
Nutritional Profile Per 6 ounce Serving:
Total Calories: 150
Total Fat: 8g
Fatty Acid Profile: 6g mono, 1g poly, 1g saturated, 0g trans
Protein: 3g
Cholesterol: 0mg
Carbohydrates: 20g
Total Fiber: 5g
Soluble Fiber: 1g
Plant Sterols: 250mg (.25g) if using Kardea sterol-fortified olive oil
Magnesium 40mg (10% Recommended Daily Intake)
Potassium: 540mg (15% Recommended Daily Intake)
Sodium: 115mg
Vitamin A: 11,000 IU (220% Recommended Daily Intake)
Vitamin C: 80mg
