February

Who's idea was it to put Valentine's Day and Heart Health in the same month?

Why does it matter?

Valentine's Day is associated with chocolate and candy (aka SUGAR).  I have talked about sugar before, but do you know how it relates to Heart Disease? 

Excess sugar is converted to fat - most of our body fat comes from ingested sugar, not ingested fat.  This conversion is facilitated by insulin.  Here's the process:

Carbohydrates are broken down to glucose (sugar) in our body, and this raises our blood sugar.  Insulin is then secreted by the pancreas to lower our blood sugar, but in the process, insulin promotes storage of fat and the elevation of cholesterol levels.  Insulin also inhibits the breakdown of (loss of) previously stored fat.  Insulin tends to block lipolysis, the conversion of fat back to glucose.  So, individuals with elevated insulin levels have a more difficult time burning fat for energy.  Insulin is now recognized as causing the development of arteriosclerotic plaques in or on the walls of blood vessels.  In addition, insulin is now known to cause cardiac enlargement, or left ventricular hypertrophy (the chamber involved in 99% of heart attacks). 

Heard enough?  Here are some alternatives to sweeten up your Valentine's Day!

Chocolate Ice Cream (4 servings)
4 bananas, peeled
4oz unsweetened chocolate
3 Tbsp water
In a bowl, mash the bananas.  Melt chocolate with water in the top of a double boiler.  Add melted chocolate and water to bananas, stir and freeze before serving.

Banana Tortilla
1 (6-inch) wheat tortilla
2 Tbsp natural peanut butter
1 banana
2 Tbsp raisins
Lay tortilla flat.  Spread peanut butter and honey on tortilla.  Place banana in the middle and sprinkle in the raisins.  Wrap and serve.

Banana Cheesecake in a Cup (serves 4)
1 cup large curd cottage cheese
2 ripe bananas, frozen
1/4 tsp vanilla extract
1 Tbsp honey
4 tsp chopped toasted pecans
cinnamon
Puree cottage cheese in a blender or food processor until smooth.  Add frozen bananas, vanilla and honey, processing just until bananas are incorporated.  Divide into small bowls.  Sprinkle with chopped pecans and cinnamon; serve immediately.

Seasonal Fruits
Bananas - year round
Grapefruit and Oranges - December to March
Pears and Tangerines - November to February

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