The Healthy Heart Cookbook For Dummies E-Book

James M. Rippe

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 513

Beschreibung

A heart healthy regimen needn't be torture. Two hours on a stationary bike, followed by a dish of low-fat cottage cheese topped with a lonely sprig of parsley may be your idea of what it takes to maintain heart health--but it's actually a lot more enjoyable and fun! Cardiac fitness, like any new lifestyle plan, can be achieved with only a few basic modifications to your diet and activity level. With The Healthy Heart Cookbook For Dummies, you'll follow an exciting and delicious food regimen, destined to give you and your heart a boost. Written by James Rippe, a leading cardiologist and chef, and with over 100 recipes from a cadre of expert dietitians and fifty top chefs, you'll discover some of the secrets to heart health, some common fallacies, and get the lowdown on a few life-saving basics: * The risk factors for heart disease--and how to control them * The eight key eating habits affecting heart health--includ ing the number of calories, cholesterol and fat, and antioxidant-rich foods you consume * "Bad" versus "good" cholesterol--the world of saturated, monosaturated, and polyunsaturated fats * Nature's gift to health--phytochemicals and what foods contain them * Smart shopping tips--including common supermarket traps, and how to select produce, meats, seafood, dairy, grains, and from the deli counter You'll discover what a snap it is to prepare your own menu, assemble meals that are nutritious and balanced and also meet every sort of dietary need (including high blood pressure, diabetes, and food allergies). The book's rich cornucopia of recipes will help you explore the delicious possibilities of every meal and dish, including: * Breakfast and brunch--including Pumpkin Cheesecake Muffins, Peach Scones, and Eggs Benedict with Asparagus and Low-Fat Hollandaise Sauce * Appetizers and snacks--including Homemade Dill and Celery Seed Hummus and Chilled Hapa Shrimp Rolls and Thai Citrus Dipping Sauce * Seafood--including Red Snapper with Braised Fennel and Spinach and Seared Scallops in Grilled Eggplant with Mango Salad * Poultry and Meat--including Lemon-Grilled Cornish Hens, Healthy Heart Beef Stroganoff, and Herb-Crusted Lamb Loin with Braised Fennel and Fresh Mint * Vegetarian Entrees--including Curried Tofu and Vegetable-Stuffed Pitas with Cashews and Raisins With sixteen pages of full-color photos, black-and-white how-to illustrations, a summary cheat sheet of need-to-know info, and humorous cartoons, The Healthy Heart For Dummies Cookbook helps you build a sensible foundation for overall fitness--beginning with your heart.

Leseprobe

The Healthy Heart Cookbook For Dummies

by Ralph R. Roberts and Chip Cummings

The Healthy Heart Cookbook For Dummies®

Published by IDG Books Worldwide, Inc. An International Data Group Company 919 E. Hillsdale Blvd. Suite 400 Foster City, CA 94404 www.idgbooks.com (IDG Books Worldwide Web site) www.dummies.com (Dummies Press Web site)

Copyright © 2000 IDG Books Worldwide, Inc. All rights reserved. No part of this book, including interior design, cover design, and icons, may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher.

Library of Congress Catalog Card No.: 99-69724

ISBN: 0-7645-5222-8

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

1O/QV/QV/QQ/IN

Distributed in the United States by IDG Books Worldwide, Inc.

Distributed by CDG Books Canada Inc. for Canada; by Transworld Publishers Limited in the United Kingdom; by IDG Norge Books for Norway; by IDG Sweden Books for Sweden; by IDG Books Australia Publishing Corporation Pty. Ltd. for Australia and New Zealand; by TransQuest Publishers Pte Ltd. for Singapore, Malaysia, Thailand, Indonesia, and Hong Kong; by Gotop Information Inc. for Taiwan; by ICG Muse, Inc. for Japan; by Intersoft for South Africa; by Eyrolles for France; by International Thomson Publishing for Germany, Austria and Switzerland; by Distribuidora Cuspide for Argentina; by LR International for Brazil; by Galileo Libros for Chile; by Ediciones ZETA S.C.R. Ltda. for Peru; by WS Computer Publishing Corporation, Inc., for the Philippines; by Contemporanea de Ediciones for Venezuela; by Express Computer Distributors for the Caribbean and West Indies; by Micronesia Media Distributor, Inc. for Micronesia; by Chips Computadoras S.A. de C.V. for Mexico; by Editorial Norma de Panama S.A. for Panama; by American Bookshops for Finland.

For general information on IDG Books Worldwide’s books in the U.S., please call our Consumer Customer Service department at 800-762-2974. For reseller information, including discounts and premium sales, please call our Reseller Customer Service department at 800-434-3422.

For information on where to purchase IDG Books Worldwide’s books outside the U.S., please contact our International Sales department at 317-596-5530 or fax [phone].

For consumer information on foreign language translations, please contact our Customer Service department at 1-800-434-3422, fax [phone], or e-mail [email protected].

For information on licensing foreign or domestic rights, please phone [phone].

For sales inquiries and special prices for bulk quantities, please contact our Order Services department at 800-434-3422 or write to the address above.

For information on using IDG Books Worldwide’s books in the classroom or for ordering examination copies, please contact our Educational Sales department at 800-434-2086 or fax [phone].

For press review copies, author interviews, or other publicity information, please contact our Public Relations department at 650-653-7000 or fax [phone].

For authorization to photocopy items for corporate, personal, or educational use, please contact Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, or fax [phone].

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND Author have used their best efforts in preparing this book. THE PUBLISHER and Author make no representationS or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular PURPOSE. THERE ARE NO WARRANTIES WHICH EXTEND BEYOND THE DESCRIPTIONS CONTAINED IN THIS PARAGRAPH. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES OR WRITTEN SALES MATERIALS. THE ACCURACY AND COMPLETENESS OF THE INFORMATION PROVIDED HEREIN AND THE OPINIONS STATED HEREIN ARE NOT GUARANTEED OR WARRANTED TO PRODUCE ANY PARTICULAR RESULTS, AND THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY INDIVIDUAL. NEITHER THE PUBLISHER NOR AUTHOR SHALL BE LIABLE FOR ANY LOSS OF PROFIT or any other commercial damageS, including but not limited to special, incidental, consequential, or other damages. FULFILLMENT OF EACH COUPON OFFER IS THE RESPONSIBILITY OF THE OFFEROR.

Trademarks: For Dummies, Dummies Man, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, and related trade dress are registered trademarks or trademarks of IDG Books Worldwide, Inc. in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. IDG Books Worldwide is not associated with any product or vendor mentioned in this book.

About the Authors

James M. Rippe, M.D., is a board-certified, cardiologist who graduated from Harvard Medical School with postgraduate training at Massachusetts General Hospital and the University of Massachusetts Medical School. He currently serves on the faculty as an Associate Professor of Medicine (Cardiology) at Tufts University School of Medicine. He is the Founder and Director of the Rippe Lifestyle Institute and Founder and Director of the Rippe Health Assessment at Celebration Health.

Early in his career, Dr. Rippe specialized in heart catheterization, one of the most complicated and technically difficult procedures in cardiology, used in the diagnosis of severe heart disease. After performing thousands of these procedures, Dr. Rippe was frustrated that individuals required heart catheterization — and often two or three of them — usually because they took such poor care of themselves. He believed that a better way of taking care of the heart had to exist, so he founded the Rippe Lifestyle Institute, which has grown into the largest exercise, nutrition, weight management, and lifestyle research laboratory in the world. Every day, Dr. Rippe and his team study individuals who are striving to improve their health in general and their cardiovascular health in particular.

In addition to being a cardiologist, Dr. Rippe is also a restaurant-trained French chef. He served as the pastry chef in a French restaurant in Boston before going to medical school. Recently, he served for three years as the medical editor of the Food Network in New York.

Amy Myrdal, M.S., R.D., is a registered dietitian with a Master of Science degree in Nutrition Communication from Tufts University School of Nutrition Science and Policy in Boston and a Bachelor of Science degree in Dietetics from the University of California Davis.

Having had insulin-dependent (Type 1) diabetes since the age of 7, Amy developed an early respect and understanding of the critical relationship between food choices and health, as well as an early interest in and passion for cooking. At the age of 9, she opened the Sunshine Diner in her parents home, where she prepared and served brunches for her family and relatives. Today Amy’s cooking focuses on creating and preparing healthful meals from a variety of cuisines for herself, her family, and her friends.

Formerly a Senior Research Dietitian at the Rippe Lifestyle Institute, today Amy is the Director of Marketing and Communication for the organization. As a research dietitian, Amy focused on the relationship between food choices and health, and, in particular, on food choices that decrease risk of heart disease. As the Director of Marketing and Communication for the Rippe Lifestyle Institute, Amy is now focused on communicating research results to the medical community and the public at large.

Amy is a member of the American Institute of Wine and Food, as well as the Food and Culinary Professionals, an American Dietetic Association Dietetic Practice Group composed of dietitians who focus on teaching patients and clients about healthful food choices and culinary skills that can enhance the quality of life and health.

Angela Harley Kirkpatrick, R.D., is a registered dietitian who received her Bachelor of Science degree in Food and Nutrition from the University of Maine (Orono) and completed her dietetic internship at New York Institute of Technology in Old Westbury, New York.

After her father’s death at the age of 43 from heart disease, Angela devoted great attention to studying and teaching about the importance of healthful lifestyle habits for patients and clients of all ages and backgrounds.

As a medical professional, Angela provides patients and clients with the support they need to develop healthful, lifelong eating and activity habits. Angela and her husband, Jeremy, enjoy spending time creating nutritionally balanced menus and great tasting recipes that have pleased so many clients.

Angela is currently self-employed as a nutrition consultant to a variety of companies and fitness clubs in the Greater Boston area.

Mary Abbott Waite, Ph.D., is an Atlanta-based writer and editorial consultant with a Ph.D. in English from Duke University. She specializes in health, fitness, and consumer issues, and collaborated with Dr. Rippe on one of his previous books, Fit Over Forty. With two parents who have had bypass surgery, Mary Abbott also enjoys cooking and creating heart-healthy recipes to entertain family and friends at “Chez M.A.,” a.k.a., her kitchen.

Dedication

To Stephanie, Hart, Jaelin, and Devon — you are safe in my heart.

Dr. Rippe’s Acknowledgments

Many individuals provided valuable advice and support during the time it took to complete this book. Several deserve special recognition for particularly significant contributions.

First, my main collaborator, Mary Abbott Waite, makes undertaking complex writing projects not only possible, but sometimes even pleasurable. This is the third book (following Fit Over Forty and The Healthy Heart For Dummies) on which Mary Abbott and I have collaborated. Mary Abbott is every writer’s dream collaborator. She not only has the ability to take complex medical and nutritional topics and make them understandable, user-friendly, and practical, but she also has a knack for catching the nuances and cadences of various writers’ voices (in this case my own, Amy Myrdal’s, and Angela Kirkpatrick’s) and blending them into a seamless whole. In the midst of this complexity, she manages to always keep her cool and work with great diligence, competence, and grace.

Second, my coauthors Amy Myrdal and Angela Kirkpatrick, are not only superb clinical and research nutritionists, but also wonderful writers. They contributed not only very important information but also outstanding writing skills. Amy Myrdal is also blessed with incredible editorial and organizational skills, and, along with Mary Abbott, did a magnificent job blending sound clinical nutrition with a deft and lively writing touch and a skillful and adventuresome approach to food.

Third, my Editorial Director and good friend, Beth Porcaro, always keeps a watchful eye on every editorial project that emerges from our organization. She manages to keep the whole process on track with superb editorial skills, good humor, and grace under pressure.

Of course, this book would not have been possible without the passionate commitment of top chefs from around the United States who agreed to contribute recipes that are included throughout this book. These individuals took seriously the challenge of blending lively, adventuresome cuisine with heart-healthy nutrition. Contributing chefs include:

Paul Agnelli, Greg Atkinson, René Bajeux, Hans Bergmann, Thierry Bregeon, Ignatius Change, Garrett Cho, Marcel-Henri Cochet, Alfonso Constriciani, Felicien Cueff, Michael Degenhart, Jody Denton, Rocco DiSpirito, Gary Donlick, Jonathan Eismann, Michael Foley, Edward Gannon, Todd Gray, David Gross, Dale Gussett, Gordon Hamersley, Sandra Holland, Brian Houlihan, Kevin T. Jones, Saleh Joudah, Bernard Kantak, Constantin Kerageorgiou, Ris Lacoste, Fredéric Lange, Laura Maioglio, Joe Mannke, Frank McClelland, James McDevitt, Stacey McDevitt, Michael Mina, Carrie Nahabedian, Patrick O’Connell, Bradley Ogden, Alvaro Ojeda, Douglas Organ, Marius Pavlak, Walter Pisano, Sylvain Portay, Nora Pouillon, Jacky Robert, Toni Robertson, Jeffrey Russell, J.P. Samuelson, Marcus Samuelsson, Mary Ann Saporito-Boothroyd, Michael Schwartz, Kimberly Shaker, Hans Spirig, RoxSand Suarez, Allen Susser, Mark Tarbell, Chris Toole, David Waltuck, and last but not least, Peter Zampaglione.

Chefs’ titles, restaurant names, and restaurant locations can be found with each of their recipes.

In addition to the contributing chefs, we would like to acknowledge the various assistants and public relations professionals who worked with us to get recipes from the chefs. In many instances, these professionals were the gatekeepers, and we sincerely appreciate their assistance in helping us meet our deadlines and answering our numerous questions on ingredients and techniques.

The initial concept for this book as a companion to my previous IDG book, The Healthy Heart For Dummies, was developed by my friend and former Executive Editor at IDG Books, Tami Booth, in conjunction with my literary agent, Reid Boates. Tami and Reid are good friends and bright and hard-working professionals. Subsequent editors at IDG including Elizabeth Kuball, Emily Nolan, and Linda Ingroia brought great passion and expertise to this process.

The talented research staff at my laboratory, the Rippe Lifestyle Institute, in Shrewsbury, Massachusetts, kept a busy research outfit moving forward while making time for Amy, Angela, Mary Abbott, and me to maintain the arduous process of writing and editing this book.

In addition, my clinical facility, the Rippe Health Assessment at Celebration Health, offered a venue to test many of these nutritional principles in a clinical setting. My superb staff there includes Rick Wassel, Director of Sales and Marketing; Chris Young, R.N., Clinic Manager; Sara McCoy, my executive assistant; Kim Hamilton, RHA Ambassador extraordinaire; Carol Benson, our marketing assistant; and Tara Geise, M.S., R.D., our Director of Nutrition. All have provided important insights and clinical corroboration of many of the concepts discussed in this book.

My own background as a part-time chef and lover of fine food has been motivated and informed by many individuals. Odette Bery, founder and owner of Another Season was my first mentor in the kitchen. My colleagues at the Food Network when I worked there as Medical Editor, Donna Hanover and David Rosengarten, were always quick to help me with nutritional advice as well as insights about how to communicate it to the public. Every cookbook that Julia Child has written is a gem, and the few opportunities that I have had to interact with her over the years have always left me inspired to believe that fine cooking and good health can go hand in hand.

My responsibilities and commitments as a cardiologist, researcher, teacher, consultant, husband, father, and writer require meticulous attention to details and schedules. My executive assistant, Carol Moreau, does a phenomenal job keeping all of these important aspects of my life moving forward.

Finally, but certainly not least, my darling wife, Stephanie Hart Rippe, has provided the love, safety, and security to keep a strenuous work schedule going with the firm knowledge that I am wrapped in the love of an incredible family. She sets a phenomenal example, not only as a mother, but also as a superb chef who emphasizes the joy of fresh foods and subtle and delicate flavors to our entire family. While serving as a full-time television news anchor through three pregnancies, she has given me three beautiful daughters — Hart Elizabeth Rippe, Jaelin Davis Rippe, and Devon Marshall Rippe — who have convinced me that I am the most loved man in the universe. Our capable assistant and oldest daughter, Natasha Koeberg provides a wonderful example as an older sister to our daughters and keeps our household moving forward, all the while balancing full-time studies as a college student. These five individuals comprise the “Rippe Women” and make it all worthwhile.

I am grateful to all of these individuals and many others who have helped along the way. I hope that this cookbook reflects the expertise and passion for good nutrition, great food, and cardiac health that unites us in this effort. I hope that this book helps individuals who are engaged in the ongoing battle against our nation’s number one killer — heart disease — to prevent it or manage it by providing useful facts and information. Above all, I hope this book creates the indelible impression that good-tasting food and cardiac health can go hand in hand!

Amy Myrdal’s Acknowledgments

I would like to thank Dr. Rippe for the opportunity to participate in such a meaningful and pleasurable experience. My love of cooking and food is only surpassed by my love for writing, so this project was a joy for me to be involved with so intimately, from conception to publication.

I would also like to thank my best friend and partner, Jefferson, whose love, patience, support, and encouragement helped me get through the most tedious and stressful days during the past year. Jefferson also eagerly taste-tested and critiqued recipes I created for this book. His honesty and taste buds encouraged me to create better and better recipes.

I would also like to thank my fearless assistant and intern, Melanie Mulcahy, whose assistance and enthusiasm for this project helped keep this book on track. From identifying top chefs to analyzing recipes to researching unique ingredients and equipment to creating recipes for this book and even co-authoring The Part of Tens chapter, Melanie was a pleasure to work with during the entire project.

Finally, I would like to thank Gail Pettit for her administrative assistance with this project. Gail’s professionalism, expertise, and uncanny sense of humor helped make the numerous mailings we did seem like a breeze.

Angela Kirkpatrick’s Acknowledgments

In addition to individuals who were mentioned by the other authors, I would like to thank my husband and best friend, Jeremy Kirkpatrick, whose support, encouragement, and culinary expertise kept me going when inspiration was lacking but a deadline was looming.

Mary Abbott Waite’s Acknowledgments

I join the other authors in thanking the members of the Cookbook Team and the professionals at the Rippe Lifestyle Institute for going the extra mile to make this book accurate, timely, useful, and fun for our readers.

Publisher’s Acknowledgments

We’re proud of this book; please register your comments through our IDG Books Worldwide Online Registration Form located at http://my2cents.dummies.com

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Elizabeth Netedu Kuball

Executive Editor: Tammerly Booth

Acquisitions Editors: Emily Nolan, Linda Ingroia

Acquisitions Coordinator: Karen Young

Technical Editor: Lea Ann Holzmeister, R.D.

Recipe Tester: Laura Pensiero

Editorial Director: Kristin A. Cocks

Editorial Administrator: Michelle L. Hacker

Production

Project Coordinator: Regina Snyder

Layout and Graphics: Amy Adrian, Joe Bucki, Tracy K. Oliver, Jill Piscitelli, Brent Savage, Kathie Schutte, Brian Torwelle, Erin Zeltner

Special Art: Elizabeth Kurtzman

Proofreaders: Laura Albert, Corey Bowen, Nancy L. Reinhardt, Charles Spencer

Indexer: Sharon Hilgenberg

Special Help Melissa Bluhm

General and Administrative

IDG Books Worldwide, Inc.: John Kilcullen, CEO

IDG Books Technology Publishing Group: Richard Swadley, Senior Vice President and Publisher; Walter R. Bruce III, Vice President and Publisher; Joseph Wikert, Vice President and Publisher; Mary Bednarek, Vice President and Director, Product Development; Andy Cummings, Publishing Director, General User Group; Mary C. Corder, Editorial Director; Barry Pruett, Publishing Director

IDG Books Consumer Publishing Group: Roland Elgey, Senior Vice President and Publisher; Kathleen A. Welton, Vice President and Publisher; Kevin Thornton, Acquisitions Manager; Kristin A. Cocks, Editorial Director

IDG Books Internet Publishing Group: Brenda McLaughlin, Senior Vice President and Publisher; Sofia Marchant, Online Marketing Manager

IDG Books Production for Branded Press: Debbie Stailey, Director of Production; Cindy L. Phipps, Manager of Project Coordination, Production Proofreading, and Indexing; Tony Augsburger, Manager of Prepress, Reprints, and Systems; Laura Carpenter, Production Control Manager; Shelley Lea, Supervisor of Graphics and Design; Debbie J. Gates, Production Systems Specialist; Robert Springer, Supervisor of Proofreading; Kathie Schutte, Production Supervisor

Packaging and Book Design: Patty Page, Manager, Promotions Marketing

THE INFORMATION IN THIS REFERENCE IS NOT INTENDED TO SUBSTITUTE FOR EXPERT MEDICAL ADVICE OR TREATMENT; IT IS DESIGNED TO HELP YOU MAKE INFORMED CHOICES. BECAUSE EACH INDIVIDUAL IS UNIQUE, A PHYSICIAN MUST DIAGNOSE CONDITIONS AND SUPERVISE TREATMENTS FOR EACH INDIVIDUAL HEALTH PROBLEM. IF AN INDIVIDUAL IS UNDER A DOCTOR’S CARE AND RECEIVES ADVICE CONTRARY TO INFORMATION PROVIDED IN THIS REFERENCE, THE DOCTOR’S ADVICE SHOULD BE FOLLOWED, AS IT IS BASED ON THE UNIQUE CHARACTERISTICS OF THAT INDIVIDUAL.

Contents

Title

Introduction

The Bad News

The Good News

About This Book

Foolish Assumptions

Conventions Used in This Book

How This Book Is Organized

Icons Used in This Book

Part I : Building a Healthy Heart

Chapter 1: Choosing a Healthy-Heart Lifestyle

One Heart, One Life

Heart Disease: Public Health Enemy #1

Heart Disease: An Equal Opportunity Menace

Examining the Risk Factors for Heart Disease

A Healthy-Heart Lifestyle: Your First Line of Defense against Heart Disease

Fine-Tuning a Positive Lifestyle

Healthy-Heart Living: The Force Is within You

Chapter 2: You Are What You Eat: The Link between Your Diet and Your Heart

Understanding the Eight Key Eating Habits

Calories Count

Controlling Your Fat and Cholesterol Intake

Limiting Your Intake of Sodium

Protecting Your Arteries with Powerful Antioxidants

Putting Science to Work in Your Daily Food Choices

Chapter 3: Cooking Heart-Healthy Meals

Making Sense of the Food Guide Pyramid

Taking a Look at the Basic Food Groups

Following the Rule of Fourths

Making Simple Recipe Substitutions and Modifications

Putting Some Heart-Healthy Cooking Techniques to Use

Chapter 4: A Grocery Store Guide to Healthy-Heart Shopping

Planning Ahead to End Market Madness

Sticking to the Perimeter

Paying Attention to the Labels

Shopping for Groceries beyond the Supermarket

Chapter 5: How to Plan a Heart-Healthy Meal

A Good Meal: More Than a Matter of Taste

Shopping in Season

Getting a Meal-Planning Overview

Planning an Individual Meal

Part II : Laying the Foundation: The Main Course

Chapter 6: Breakfast and Brunch