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Friday, January 2, 1987
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THE DETROIT JEWISH NEWS
Heart Diet
Continued from preceding page
Why wait in long supermarket lines?
555 S. Woodward
Birmingham • 540-2535
FEELING GOOD
• That your routine was
too intense or too long.
Lighten up and always do
cool down exercises.
19. Certain colors make you
feel better and improve your
blood pressure readings. True
or false?
• True, says Dr. Harry
Wohlfarth, president of the
Geran Academy of Color
Science and a photobiologist
at the University of Alberta
in Canada who explains, "It's
not the actual vision of the
color that affects us, but the
waves of electromagnetic
energy that make up the col-
ors. In one study, changing
the colors in a classroom of
handicapped children reduced
blood pressure in several
students. Healthiest colors
are the low key tones: black,
blue and green.
20. The average heart beat
(at rest) for a man is 62; for
a woman, 60. The best time
to determine yours is to take
your pulse for one full minute
before you get up in the
morning. True or false?
• False. The average heart
rate for a man is 72 and for
a woman is 80.
Now, add up your score. If
you scored 20 to 15, that's ex-
cellent; 14 or less, fair, and
you need to take a close look
at your diet and health
habits. Here are three tips to
incorporating healthy eating
into your lifestyle:
Make at lease one healthy
heart change at every meal,
such as substituting olive oil
instead of butter or mar-
garine.
Keep nutrient-density in
mind. Nutrient-density is the
ratio of nutrients to calories
in any food expressed as a
numerical score. Foods such
as spinach and strawberries
which contain lots of nu-
trients and very few calories
are nutrient-dense. Those
with lots of sugar and fats
and empty calories such as
candy bars and fast food
hamburgers have few nu-
trients so they are low in
nutrient-density.
Plan your meals ahead.
Here are three days of sug-
gested heart-healthy meals.
Once you get the idea plan
your menus a month in
advance:
DAY ONE
Breakfast:
❑ Prune or cranberry juice
❑ Oatmeal (or cream of
wheat) with sun-dried raisins
and skim milk
❑Toffee substitute or
decaf tea
Lunch:
❑ Low-sodium tomato-
celery-beet juice
❑ Sesame-seed baked
chicken (skinned)
❑ Cole slaw
❑ Watermelon slices (or
melon balls)
❑ Peppermint tea with
lemon juice and honey, or
Postum
Dinner:
❑ Pink grapefruit half
❑ Steamed cauliflower
florets
❑ Broiled tofu-burgers or
lean hamburger with sauteed
onion rings
❑ Fruit-yogurt
❑ Chamomile tea with
lemon juice and honey or
Sanka
01 piece Healthy Heart
Cake
DAY TWO
Breakfast:
❑ Orange juice with added
pulp
❑ Unsweetened dry cereal
with slivered almonds and
sliced banana
❑ Decaf or lowfat chocolate
milk
LUnch:
❑ Carrot juice
❑ Macaroni salad
❑ Peanut butter on salt-
free crackers
❑ Rosehip tea
❑ Small apple
Dinner:
❑ Beet sout
OB aked potato
❑ Lean roast beef, sliced,
served with natural juices
❑ Sparkling lemon-mineral
water
❑ Healthy Heart Cake
DAY THREE
Breakfast:
❑ Orange juice
❑ Buckwheat pancakes
with applesauce
❑ Coffee substitute or
lowfat milk
Lunch:
❑ Head lettuce salad with
lowfat mayo
❑ Broiled fish
❑ Fruit salad with wheat
germ sprinkle
❑ Decaf tea with milk
Dinner:
❑ Steamed
spaghetti
squash
OWholewheat croissant
❑ Lowfat cottage cheese
❑ Postum or other coffee
substitute
❑ Healthy Heart Cake
HEALTHY HEART CAKE
Press one layer of any hot
high-fiber cooked cereal (such
as oatmeal, cornmeal or hot
Ralston) into a greased cake
pan. Make a second layer
with sliced fresh berries or
bananas. Add a final layer of
cereal, firmly pressing down
on each layer as you add.
Refrigerate until the "cake"
is cool. Cut carefully into
squares and eat plain or
spread with 1 tablespoon
lowfat cottage or cream
cheese.
•
Send for the free FDA
pamphlet "Diet, Exercise,
And Other Keys To A
Healthy Heart." Write S.
James, Consumer Informa-
tion Center-Y, P.O. Box 100,
Pueblo, Colorado 81002.