Opportunity to win incredible prizes inside!
Heart Healthy Philadelphia
Presented by: Partner Sponsors:
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Healthy Recipes Inside
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The first step to a heart healthy lifestyle is diet and nutrition. Here are some guidelines to help you create and personalize your diet:
Watch Calories Being overweight is one of the main risk factors for heart disease. Monitor your calorie intake to help achieve and/or maintain a healthy weight. Eat a lot of Fiber A diet high in fiber will help control your weight, by naturally controlling your appetite, and can also help maintain healthy cholesterol levels. Twenty-five grams of fiber per day is the recommended minimum. Ideally, set a goal for 35-40 grams of fiber per day. Fruits and Vegetables Fruits and vegetables contain fiber and are rich in antioxidant nutrients that help protect your heart. Eating five servings of colorful vegetables (such as carrots, berries, peppers, and broccoli) meets the minimum of 100% of the daily recommended amounts of vitamin A, C, K. Folate Fuels a Healthy Heart The vitamin Folate is found in dark leafy green vegetables that helps remove excess homocysteine from the blood. Excess homocysteine is a major risk for cardiovascular disease. Not all Fats are Unhealthy A heart-healthy diet doesn’t necessarily need to be a low-fat diet. A diet rich in monounsaturated fats can help lower cholesterol, blood pressure, and other risk factors. Monounsaturated fats are olive oil, avocadoes, and nuts such as almonds. Watch your Sodium A diet high in sodium can lead to high blood pressure. The USDA recommends limiting your sodium intake to 2300mg per day--but most Americans eat about twice that much. Those with high blood pressure are advised to reduce sodium to 1500mg a day. Limit Sweets and Refined Carbohydrates Foods that are high in sugar and refined carbohydrates can create spikes in blood sugar and ultimately increase your risk of both heart disease and diabetes. Eat whole grain foods when possible and limit sweets to special occasions. For a nutritious daily sweet treat enjoy fresh fruit. NutritionData 2008 2
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Grilled Coriander Duck with Curried Chickpeas and Basmati Rice
Executive Chef Richard Hebben of XIX at the Bellevue, Philadelphia, PA
Servings: 4 For the Duck 2ea. 8oz. White Pekin Duck breasts (skin removed) 1tsp. Curry powder ¼ tsp. Ground black pepper ¼ tsp. Ground coriander ¼ cup chopped cilantro ¼ tsp. Ground cinnamon 2oz. Light olive oil 2tsp. Balsamic vinegar 1tsp. Ground cumin For the Chickpeas (soak overnight in cold water) 1 ea. Small yellow onion (diced) 2 stalks celery (diced) 1ea. Yellow bell pepper (diced) 1oz. Olive oil 1 Tbsp. Curry powder 3ea. Garlic cloves (minced) 2tsp. Mild curry paste 3 cups nonfat, low sodium chicken stock 2ea. Bay leaves 1 bunch Cilantro (chopped) 2tbsp. nonfat plain yogurt 1cup fresh spinach leaves (chopped) Salt and fresh ground pepper to taste Basmati Rice 1 cup Basmati Rice 1 ea. Cinnamon stick 1 ¾ cup water For the duck combine the spices, cilantro, olive oil and balsamic vinegar in a stainless steel mixing bowl and blend well. Add the duck to the bowl and coat thoroughly with marinade. Press a sheet of plastic wrap over the duck and refrigerate for one hour. Drain the water from the soaked chickpeas. Place in a large pot filled with fresh cold water. Bring to a boil and then simmer for one hour or until the chickpeas are very tender. Drain the chickpeas and set aside. In a saucepan heat the olive oil and then add the onion, celery, and yellow pepper. Cook on low heat until tender without browning. Add the garlic, curry paste, curry powder, and bay leaves. Cook briefly on low heat. Add the cooked chickpeas and chicken stock. Stir well and reduce to a simmer. Cook until ¾ of the liquid is reduced and the chickpeas are nicely coated. Remove from heat and stir in the yogurt, cilantro, and spinach. Season with salt and pepper and serve. For the rice combine all of the ingredients in a small saucepot, cover, and simmer for 20 minutes. Fluff the rice with a fork. To serve remove the duck from the marinade and place on a clean plate. Season with salt and pepper on both sides. Grill the duck for three minutes on both sides. Remove from the grill and allow to rest on a clean cutting board. Meanwhile, portion the rice and chickpeas onto four plates. Slice each duck breast into eight slices and place four slices on top of the chickpeas on each plate. Nutritionists’ Tip – Substitute turkey or chicken for the duck to reduce fat. Substitute parsley for cilantro if allergic. Use extra virgin olive oil for a healthier choice. Try to use organic options for celery, spinach leaves, bell pepper, yogurt and chicken stock.
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9/17/2009 5:35:01 PM
Grilled Atlantic Salmon with Red Grapefruit, Avocado and Fennel Salad and Toasted Macadamia
Chef Jeremy Duclut of Georges’ Restaurant in Wayne, PA
Servings: 4 4 each 7oz portion of salmon 8oz of baby arugula 1 each red grapefruit 2 each avocado 1 each fennel bulb ½ cup of macadamia nut toasted ½ cup of extra virgin olive oil ¼ cup of lime juice Salt, pepper and ground coriander 1 cup of macadamia nut untoasted and soaked in water for 24hrs Salad Extract the segment of the red grapefruit and keep the remaining juice for the dressing. Chop the toasted macadamia nuts into crumb size. With a mandolin, shave the fennel to paper thin. Peel and slice the avocado. Emulsify some salt, pepper, lime juice, the leftover grapefruit juice and olive oil. Macadamia nut foam Cut the strained presoaked macadamia nut into a blender and add ½ cup of fresh water. Blend until smooth white color milk appears. Strain thru a coffee filter and reserve. Grilled salmon Season the salmon filet with salt, pepper and ground coriander. Drizzle olive oil over the filet and cook on the grill. Nutritionists’ Tip – Substitute flax seed oil for half of the olive oil in the dressing. This will add more essential fatty acids. Reduce the amount of avocado and nuts. Even though they have healthy fat, it may be too much when mixed together with the dressing. For the salmon, use an olive oil mister to spray less olive oil onto the salmon. Use the juice of a fresh lime vs. bottled.
Tile Fish with Spring Vegetable Soup
Mark & Eric Plescha of Charcoal Steak’s ‘N Things in Yardley, PA
Servings: 4 Tile fish filet (5-6oz) 3 cup diced Zucchini & Squash 4 cloves Garlic (crushed) 4 oz white wine 3 tablespoons extra virgin Olive oil 1 tsp chopped Thyme leaves & 1 whole sprig 1 cup diced Carrot 4 med. Shallot diced 4 cups Chicken stock 4 tsp Butter
Heat Sautee pan over high heat, add half the oil and lightly season filets with sea salt and black pepper. Once the oil is hot and begins to lightly smoke place filets in pan flesh side down. Allow fish to sear for one to two minutes until it develops a light golden color. Flip fish and add one crushed garlic clove, the whole thyme sprig and butter to the pan. Place in a 350 degree oven for roughly four minutes or to desired doneness. Baste with the pan jus. In another hot pan sweat the diced shallot and carrot together with the remaining oil, stirring often so not to brown. Once the carrot begins to soften add the remaining vegetables, zucchini & squash, crushed garlic clove. Deglaze with white wine. Add chicken stock, from scratch or prepared, you may use a light or low sodium stock as well. Allow to reduce by ¼, cooking vegetables till just soft but still tender. Using a slotted spoon place vegetables into the center of a bowl. Place fish on top. Then pour the liquid over top the fish and vegetables. Nutritionists’ Tip – Use ghee in place of butter, preferably grass fed ghee. Keep the pan warm so you can utilize the same pan and existing olive oil when cooking the fish and vegetables. Use organic chicken broth.
THANK YOU TO OUR CO-CHAIRS
The Honorable Michael A. Nutter Mayor City of Philadelphia Robert L. Barchi, MD, Ph.D. President Thomas Jefferson University Thomas J. Lewis President and CEO Thomas Jefferson University Hospitals George Hager President & CEO Genesis Health Care Corporation Anne Morrissey President PA Managed Care Keystone Mercy Health Plan Donald A. Sawyer, J.D., VP, Managed Markets/Exec Dir, Commercial Operations, Cardiovascular AstraZeneca, LP
THANK YOU TO OUR SPONSORS
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Cajun Pork Tenderloin with Lentil Jambalaya and Mustard Honey
Dan Funk of The Big Easy Saloon in Paoli, PA
Servings: 4 with a 6 oz. portion of pork or 6 with a 4 oz. portion of pork Pork 1 ½ lb Pork Tenderloin Trimmed of Silver Skin and Fat 1 Tbs Olive Oil 1 Tbs Worcestershire Sauce ¼ Cup of Brown Sugar 2 Cups Apple Cider 1 Tbs of Kosher Salt Cajun Spice Blend Lentil Jambalaya 3 Cups Low Salt or Not Salt Chicken Stock ¼ Cup Diced Tasso Ham or Smoked Ham Butt (remove any fat) 1 Medium or Large Diced Tomato (remove seeds) 1 ½ Cups Dry Lentils 1 Tbs Olive Oil ½ Cup Chopped Red Onion ½ Cup Chopped Red Onion ½ Cup Chopped Bell Pepper 1 Tbs Cajun Spice Blend 1 Tbs Minced Garlic 2 Tbs Worcestershire Sauce 1 Cup Small Shrimp or Crawfish Vanilla Mustard Honey ½ Cup of Water 2 Tbs Traditional Dijon Mustard 1 Vanilla Bean ¼ Cup of Honey
Combine apple cider, brown sugar and salt. In a baking dish cover the pork tenderloin with the apple cider brine. Let sit in the brine for one to two hours. Remove from brine, rinse and pat dry. Rub with Cajun spice, heat oil in pan and gently place pork in hot oil. Sear on both sides for two minutes each then place pan in a 375 degree oven for five to ten minutes depending on desired temperature. Remove from pan and sprinkle with Worcestershire on pork and let stand for five minutes. Slice thin and serve over Lentil Jambalaya Rinse lentils then boil in chicken broth. In a large sauté pan heat oil and then add onions and peppers. Sauté until onions start to brown, add garlic and Tasso ham. Cook about two minutes on medium high stirring often. Add Cajun spice blend, Worcestershire sauce, tomato and shrimp. Summer for 10 minutes. For the vanilla mustard honey blend all the ingredients in a small sauce pot and bring to a boil. Once boiling lower heat to medium and reduce to syrup. When coats spoon remove from heat. To serve slice pork into ½ inch medallions and serve three pieces on ½ cup of lentil jambalaya. Drizzle with mustard honey. Nutritionists’ Tip – Use natural unprocessed, unfiltered and organic apple cider. Substitute brown sugar with turbinado sugar or sucanat or tbsp of dark agave nectar. Use coarse sea salt instead of kosher salt. Use organic chicken broth and vegetables. If desired, substitute smoked ham with nitrate free ham or nitrate free chicken/turkey sausage.
Improving Your Fitness
According to the American Heart Association, you should include a minimum of 30 to 60 minutes of moderate intensity exercise, three to four days a week. Studies have proven conclusively that improving and maintaining your fitness will significantly lower your risk of developing heart disease and all other illnesses. Simply, exercising regularly keeps your body in a healthy condition, and a healthy body can fight off disease better than an unconditioned one. The word aerobic means “oxygen-producing”, and as such aerobic exercise stimulates the production of oxygen. Aerobic exercises include those where you are in motion including walking, running, biking, swimming, etc., exercises which increase your heart rate for an extended period of time. Regular aerobic exercise is very important for maintaining heart health. Anaerobic exercise includes short-lived, intense bursts such as sprints and weight lifting. Whiles aerobic exercise is best for cardiovascular strength and endurance, anaerobic exercise improves muscle strength and flexibility. This will help you maintain your health and avoid injury. It is recommended that you include a combination of aerobic and anaerobic exercise when possible so you can improve your cardiovascular health as well as increase your muscle strength. 4
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9/17/2009 5:35:08 PM
Pan Seared Black Chatham Cod with Citrus, Avocado and Arugula Salad
Executive Chef Ron Reid of The Palm in Philadelphia, PA
Servings: 4 Fish 4, 6 oz pc Cod or any other white flakey fish Season: Salt and Black Pepper 4 Tbsp Red wine Ginger Gastrique Citrus, Avocado and Arugula Salad 1 cup Avocados (diced 1-inch) 1 tsp Chives (minced) 4 tsp Diced Tomatoes (small diced) 4 tsp minced fresh ginger root 4 tbsp sugar
8 oz Blended oil 4 Tbsp of Butter 20 ea Oranges wedges 2 cup Arugula (volume) 1 tsp Poppy Seeds 4 cup good tasting red wine 2 tsp Toasted Pine Nuts
Season the Cod with salt and pepper and dust with cornmeal. In a sauté pan, heat blended oil and butter over a medium heat. Sear the Cod until golden brown. Once seared, place in 400 degree oven for 4-5 minutes or until cooked. Remove fish from the oven and place each piece in the center of dinner plate. In a bowl, add the avocadoes, arugula, oranges and pine nuts. Toss salad and add chives, poppy seeds, diced tomatoes and one tsp of the red wine syrup and a pinch of salt. Toss well and check seasoning. To make the red wine syrup take one cup of good tasting red wine and add one tsp of minced fresh ginger root and one tbsp of sugar. Reduce by half, strain and season. Place the citrus, avocado and arugula salad, slightly off one side of the cod and serve. Serve chilled and immediately so the salad doesn’t wilt. Do not over dress. Nutritionists’ Tip – Try to reduce your use of oil by using extra virgin olive oil and ghee from grass fed cows. Substitute sea salt for table salt in the salad. For the Red Wine Gastrique, reduce the sugar to 1 tsp or use ½ tsp of agave nectar. If using sugar, use raw sugar, but still less of it.
Striped Bass with Gazpacho with Black Olives
Gazpacho by Chef/Proprietor Georges’ Perrier, and Striped Bass by Executive Chef Nicholas Elmi of Le Bec Fin of Philadelphia, PA
Servings: 8 Striped Bass 1 5oz. Portion of Wild Striped Bass, Skin On 1 Tbl Vegetable Oil 1 Tbl Whole Butter The Gazpacho 2 Large Onions, Peeled and Chopped 3 Red Bell Peppers, Seeded and Chopped ½ Cup Olive Oil 3 Cloves Garlic, Peeled and Crushed 2 Cucumbers, Peeled and Sliced 2 Cups Water Salt and White Pepper
6 Ripe Tomatoes, Roughly Chopped 1 Bunch Fresh Basil, Rinsed and Stems Removed 1 Tablespoon Paprika ¼ Cup Red Wine Vinegar
The Garnishes 10 Slices Firm White Sandwich Bread, Crusts Removed and Cut into 1-Inch Cubes 2 Tablespoons Olive Oil 1 English Cucumber, Peeled, Seeded and Finely Diced ¼ Cup Oiled-Cured Black Olives, Pitted and Chopped 1 Red Bell Pepper, Seeded and Finely Diced Gazpacho In a large, heavy-bottomed soup pot, slowly cook the onions and peppers in two tablespoons of olive oil, until tender and translucent. Add the garlic and tomatoes and simmer for 10 minutes. Add the cucumbers, basil, paprika and two cups of water and simmer five minutes longer. Puree with a blender, while slowly pouring in the remaining six tablespoons of oil and the vinegar. Season with salt and pepper to taste, then strain through a food mill and chill. Crouton Preheat the oven to 325 degrees Fahrenheit. Cut the crusts off the bread and discard. Toss the bread into a bowl with olive oil. Spread in a single layer on a baking sheet. Bake, shaking once or twice, until golden brown (10 to 12 minutes). Cool. Striped Bass Preheat oven to 325. In a medium sized pan over medium heat sear the bass skin side down in the oil until cooked to desired heat. Place in oven and let cook until firm. Remove from oven. Add butter and baste for one min. Serve with gazpacho and lemon wedge. Nutritionists’ Tip – Substitute extra virgin olive oil and grass-fed ghee for butter. Use organic vegetables. Replace white bread with sprouted grain bread or possibly oat or spelt.
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Pesto Turkey London Broil Panzanella Salad
Derek Davis, of Derek’s in Manayunk Derek David is celebrating 18 years on Main Street Serves: 6 2 pounds turkey breast, trimmed of all fat and pounded evenly 3 medium ripe tomatoes cut into wedges 2 cucumbers, peeled, seeded and sliced ½ cup pesto 1 small red onion, julienned Sea salt to taste ½ baguette or other crusty bread Fresh cracked black pepper to taste ¼ cup basil chiffonade ¼ cup red wine vinegar ¼ cup balsamic vinegar ½ cup extra virgin olive oil Marinate turkey breast in salt and pepper and pesto. Bring to room temperature. Preheat grill to 400. Grill turkey over medium heat. You want the pesto to crust, but not to burn. Since this cut is thicker you will need it to cook slowly for 10 to 15 minutes on each side. While turkey is cooking mix the tomatoes, cucumbers, red onion, basil olive oil, vinegars and season to taste. You want this salad to be really juicy because the bread needs to soak up the juices and still have enough to moisten the turkey. Just before serving, cut the bread into 1 to 2 inch chunks and toast on the grill. {optional} Toss with salad and make sure the bread gets coated nicely with the vinaigrette. Divide salad onto 6 plates. After turkey is cooked let it rest for 5 minutes. Slice thinly against the grain. Lay turkey slices on salad, serve at once. Nutritionists’ Tip - Choose a multi-grain bread or a sprouted multi-grain bread instead of the regular baguette and try to utilize organic turkey and vegetables.
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www.HeartHealthyPhilly.org - 610-540-0340 - Come to the Health Fair Oct 8th
9/17/2009 5:35:08 PM
Free Heart Health Screenings at City Hall!
Know Your Numbers!
Free Heart Fair Heart Health Screenings, Cooking/Exercise Demos, Prizes and More!
Thursday, October 8, 2009 8:00 a.m. to 3:00 p.m.
Dilworth Plaza/City Hall Philadelphia, PA
To Pre-Register or for More Information visit www.hearthealthyphilly.org or call (610) 540-0340
Join Heart Healthy Philadelphia on Thursday, October 8, 2009 from 8:00 a.m. to 3:00 p.m. at Dilworth Plaza at City Hall in Philadelphia for a free health fair. This is your chance to receive a free heart health screening, learn heart healthy cooking and fitness tips and have a chance to win thousands of dollars in prizes.
Screenings Courtesy of:
Heart Healthy Philadelphia consulted with two nutritionists to see how we could make these seven tasty hearth healthy meals even healthier.
Our Nutritionists
Joanna K. Chodorowska, BA, NC integrates nutrition principles, supplements and holistic treatment to augment health and athletics. She offers nutrition coaching. Laura B. Yatvin, MPH, RD, CDE offers diabetes and nutrition counseling.
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Get Heart Healthy Fitness Program
Now that you have learned heart health nutrition tips and can enjoy seven great recipes, it is time to add to your heart healthy lifestyle by improving your fitness. Heart Healthy Philadelphia has partnered with fitness clubs across the five-county Philadelphia area to offer a six-week program to get you started on the path to getting fit. Participating Clubs are listed by county. Each Fitness Club will have its own program for how you can participate. Please go to HeartHealthyPhilly.com to review your options. Programs include those who will charge a nominal fee; those who will refund your fee if your work out at least two days a week and those who will apply your fee towards membership at that club. While the biggest reward will be improved health, Heart Healthy Philadelphia and participating sponsors are offering prizes to recognize your efforts. To improve your chances of winning, all you have to do is keep exercising! Everytime you exercise, you can complete an entry form at the participating fitness club to improve your chances of winning. Prizes include: A big screen TV, a deluxe in-home gym, a laptop, a Fuji Bike and more! You can register for this program at one of the participating clubs, at two Best Buy locations (listed below) and online at www. hearthealthyphilly.org and click Get Heart Healthy. For those who cannot get to a participating Health Club, or prefer to workout at home, click on the Leisure Fitness workout at home icon on our web site. You can document your workouts and still have a chance to win prizes!
Participating Clubs:
Delaware County
Club La Maison 215 Sugartown Road Wayne, PA 19087 (610) 964-8800 www.clublamaison.com Snap Fitness 1011 Pontiac Road Drexel Hill, PA 19026 (610) 789-4646 www.snapfitness.com/drexelhill Ellis Athletic Center 3819 West Chester Pike Newtown Square, PA 19073 (610) 355-7360 www.ellisathleticcenter.com Cornerstone Health & Fitness 415 South York Road New Hope, PA 18938 (215) 862-2200 www.cornerstoneclubs.com Newtown Athletic Club 209 Penns Trail Newtown, PA 18940 (215) 968-0600 www.newtownathletic.com Body Corp Fitness 510 West Walnut Street Perkasie, PA 18944 (267) 404-2401 www.bodycorpfitness.net
Philadelphia County
Level 1 Fitness 112 N Bread Street Philadelphia, PA 19106 (215) 925-0215 www.level1fitness.net Optimal Health Sports Club 601 Walnut Street LL30 Philadelphia, PA 19106 (215) 361-1888 www.optimalsporthealthclubs.com Boyle’s 24 Hour Gym Philadelphia 11,000 Roosevelt Boulevard Plaza Philadelphia, PA 19116 (215) 677-1GYM (1496) www.worldgym.com City Fitness 200 Spring Garden Street Philadelphia, PA 19123 (215) 923-4114 www.cityfitnessphilly.com
Montgomery County
Total Body Fitness 611 South Broad Street Lansdale, PA 19446 (215) 361-1888 www.totalbodyfitness-lansdale.com Motivation Fitness 300 Conshohocken State Road West Conshohocken, PA 19428 (610) 355-3236 www.motivationfitnesswc.com
Bucks Country
Cornerstone Health & Fitness 740 Edison Furlong Road Furlong, PA 18925 (215) 794-3700 www.cornerstoneclubs.com
Chester County
Sedona Fitness 390 Vineyard Way Suite 405 West Grove, PA 19390 (610) 869-3110 www.sedonafitnessandspapa.com
Prizes*
Courtesy of Best Buy
To Register Only
Best Buy - Springfield 642 Baltimore Pike Springfield, PA 19064 610-604-7474
Courtesy of Leisure Fitness Life Fitness G7 Home Gym Life Fitness F3 Treadmill Life Fitness X7 Elliptical
Best Buy – South Philadelphia 2300 S Christopher Columbus Blvd. Philadelphia, PA 19148 215-336-2212
Courtesy of Cricket Communications Cell Phones with Six Months of Free Service
Toshiba - Satellite Laptop with Intel(r) Celeron(r) Processor – Onyx Blue Nintendo - DS Lite - Cobalt/Black 42” Dynex LCD Television Garmin GPS Enabled Personal Trainer Watch Nintendo Wii Gaming System Wii Fit Personal Trainer
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Plus!
Free memberships to area fitness clubs, classes and more. * Prizes are subject to change. A full list of prizes and rules can be found at www.hearthealthyphilly.org under Get Heart Healthy.
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