Well - Winter 2011 - (Page 13)

NUTRITION For your heart’s Sake, there is a lot of news about cholesterol these days, and with good reason. High cholesterol contributes to heart disease, which kills more americans than all cancers combined. cut your cholesterol in saturated fat and cholesterol. Some non-animal foods also are high in saturated fat. These include foods made with coconut and palm oils and trans-fats, or hydrogenated vegetable oils such as shortening and margarine. What Should You eat? Cholesterol is a waxy, fatlike substance that your body produces and uses to make some hormones, vitamin D and bile acids, which help to digest fat. Cholesterol also is used to build healthy cell membranes in the brain, nerves, muscles, skin, liver, intestines and heart. Your body makes enough cholesterol to meet all these needs without getting any in your diet. Heredity is the main factor determining your cholesterol, and diet is the second largest risk factor for high cholesterol. Foods containing cholesterol, saturated fats or trans-fats all contribute to your total cholesterol levels. Many foods that come from animals are high To eat a heart-healthy diet, you need to cut down on foods high in saturated fats, such as fried foods, red meat, processed meats, including cold cuts and hot dogs, some cheeses and most commercially prepared baked goods. Make sure you check the nutrition labels on the foods you buy. Fish is a good choice for a healthy diet. You should also eat more vegetables, fruit and whole grains such as oatmeal and barley. They contain fiber, which fills you up. For more nutrition tips about eating a healthy, low-cholesterol diet, visit the health library at www.unchealthcare. org and click “Health Information.” Healthy Eating Plan A low-saturated-fat, lowcholesterol eating plan has less than 7 percent of calories from saturated fat and less than 200 milligrams of dietary cholesterol per day. apple Spice Cake This recipe from UNC Health Care Executive Chef Shawn Dolan is a perfect treat for those chilly days. Dolan says it works well as a dessert or with your morning coffee. He also suggests adding pecans or walnuts, or a little brandy (2 tablespoons with the milk) if you like. Ingredients Try it! Then Tell us Visit our facebook page and tell us about your experience making this recipe at home: www.facebook.com/ unchealthcare. 2 c. flour 1 tsp. baking powder 1 tsp. salt 1 tsp. cinnamon 1 tsp. nutmeg 1 tsp. cloves 3 eggs, lightly beaten 1½ c. sugar ½ c. nonfat milk ¼ c. butter ¼ c. olive oil 3 c. chopped peeled apples—try Rome or Gala varieties Directions 1. Preheat oven to 350 degrees, then prepare a Bundt pan by coating liberally with cooking spray. A regular round cake pan or muffin pan will also work. 2. Mix flour, baking powder, salt and spices in a medium bowl. 3. Mix lightly beaten eggs, sugar, milk, butter and oil in a large bowl until wellcombined. Add in flour mixture in two batches, stirring thoroughly to combine. Then fold in apples. 4. Pour into cake pan and bake at 350 degrees for 50 minutes or until skewer inserted in the middle comes out clean. Cool in the pan and then turn out onto cooling rack and let cool 15 minutes. Serve warm. Nutritional Information (per serving) 241 calories, 7 g fat, 196 mg sodium, 42 g carbohydrates, 1.5 g fiber www.unchealthcare.org 13 http://www.unchealthcare.org http://www.unchealthcare.org http://www.facebook.com/unchealthcare http://www.facebook.com/unchealthcare http://www.unchealthcare.org

Table of Contents for the Digital Edition of Well - Winter 2011

Well - Winter 2011
Contents
UNC Health Care News
Community
You Don’t Have to Live with Incontinence
Much More Than Brain Surgery
Bouncing Back
My Story
Distinguished Nursing Care
Nutrition
Calendar

Well - Winter 2011