Joy Bauer's Food Cures Part 15

- Get enough sleep. Research shows that people who get six to eight hours of sleep per night have less risk of developing hypertension than people who got five hours or less per night. It could be that people who sleep too little have a lot of stress, and their lack of rest may make them too tired to follow through on healthy diet and exercise plans. When you make time for sleep, you may also find that it's easier to make time for everything else, too. Research shows that people who get six to eight hours of sleep per night have less risk of developing hypertension than people who got five hours or less per night. It could be that people who sleep too little have a lot of stress, and their lack of rest may make them too tired to follow through on healthy diet and exercise plans. When you make time for sleep, you may also find that it's easier to make time for everything else, too.

SUPPLEMENTS.

If you are trying to get your cholesterol under control, and want to consider supplements in addition to in addition to the food fixes, I recommend: the food fixes, I recommend: 1. Multivitamin. To a.s.sure that you're getting all the vitamins and minerals necessary for good health, consider taking a daily multivitamin. Choose a senior formula, which typically provides extra amounts of the B vitamins involved in h.o.m.ocysteine reduction To a.s.sure that you're getting all the vitamins and minerals necessary for good health, consider taking a daily multivitamin. Choose a senior formula, which typically provides extra amounts of the B vitamins involved in h.o.m.ocysteine reduction without without any iron. There is no need to take mega doses-100% DV of most vitamins and minerals is sufficient. any iron. There is no need to take mega doses-100% DV of most vitamins and minerals is sufficient.

2. Soluble fiber. I recommend getting as much soluble fiber from the foods in your diet as possible. However, if you can't regularly eat five to eight servings of fruits and veggies a day, I recommend adding a psyllium soluble fiber supplement. Take 5 to 10 grams per day with a full gla.s.s of water. Common and respected brands include Metamucil, Fiberall, and Konsyl. Because fiber supplements can interfere with some medications, talk with your doctor before taking them. Common side effects include bloating and flatulence. Severe allergic reactions have been reported in rare circ.u.mstances. I recommend getting as much soluble fiber from the foods in your diet as possible. However, if you can't regularly eat five to eight servings of fruits and veggies a day, I recommend adding a psyllium soluble fiber supplement. Take 5 to 10 grams per day with a full gla.s.s of water. Common and respected brands include Metamucil, Fiberall, and Konsyl. Because fiber supplements can interfere with some medications, talk with your doctor before taking them. Common side effects include bloating and flatulence. Severe allergic reactions have been reported in rare circ.u.mstances.

3. Omega-3s from fish oil. If you can't get enough fish oil from your diet, I recommend taking fish oil capsules. I recommend a standard 1 gram (1,000 milligrams) daily for raising HDL or fighting general heart disease. These supplements also have been shown to lower triglycerides by 20 to 50 percent, but this effect requires a higher dosage of 2 to 4 grams. If you can't get enough fish oil from your diet, I recommend taking fish oil capsules. I recommend a standard 1 gram (1,000 milligrams) daily for raising HDL or fighting general heart disease. These supplements also have been shown to lower triglycerides by 20 to 50 percent, but this effect requires a higher dosage of 2 to 4 grams. Important note: Important note: Dosages this high should only be taken under a doctor's supervision. (It is possible to get a prescription for these higher doses, so you may want to check to see if your medical prescription plan will cover it.) There are two types of omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Check the label to ensure that each gram contains at least 220 milligrams from EPA and 240 grams from DHA. (The remainder can be from either.) Store in the fridge to prevent rancidity. To prevent fishy burps, buy enteric-coated varieties, take with food, and split doses throughout day. Because fish oil acts as a blood thinner, it should Dosages this high should only be taken under a doctor's supervision. (It is possible to get a prescription for these higher doses, so you may want to check to see if your medical prescription plan will cover it.) There are two types of omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Check the label to ensure that each gram contains at least 220 milligrams from EPA and 240 grams from DHA. (The remainder can be from either.) Store in the fridge to prevent rancidity. To prevent fishy burps, buy enteric-coated varieties, take with food, and split doses throughout day. Because fish oil acts as a blood thinner, it should not not be taken by people who have hemophilia, or who are already taking blood thinning medications or are on aspirin therapy (unless approved by their doctor). People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar. be taken by people who have hemophilia, or who are already taking blood thinning medications or are on aspirin therapy (unless approved by their doctor). People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar.

4. Garlic. Some studies show that taking garlic supplements for at least 4 to 25 weeks may reduce LDL cholesterol by 4 to 12 percent-not a mind-blowing reduction, but you may want to consider garlic if you want to try absolutely everything. Look for products standardized to provide 1.3% allicin, or aged-garlic extracts. I recommend taking 200 to 400 milligrams three times per day (for a total of 600 to 1,200 milligrams/day). Some studies show that taking garlic supplements for at least 4 to 25 weeks may reduce LDL cholesterol by 4 to 12 percent-not a mind-blowing reduction, but you may want to consider garlic if you want to try absolutely everything. Look for products standardized to provide 1.3% allicin, or aged-garlic extracts. I recommend taking 200 to 400 milligrams three times per day (for a total of 600 to 1,200 milligrams/day). Important note: Important note: Garlic can affect the way other medications work and some individuals may have adverse reactions, so always talk with your doctor before starting to take garlic supplements. Because garlic acts as a blood thinner, do Garlic can affect the way other medications work and some individuals may have adverse reactions, so always talk with your doctor before starting to take garlic supplements. Because garlic acts as a blood thinner, do not not take garlic supplements if you are currently on aspirin therapy or blood thinning medications or supplements (unless approved by your doctor). take garlic supplements if you are currently on aspirin therapy or blood thinning medications or supplements (unless approved by your doctor).

5. Sterols/stanols. If you don't use spreads and want to get the benefits of plant sterols and stanols without extra calories, you might consider taking supplements. My favorite is Cholest-Off by Nature Made. You have to take two tablets in the morning and two tablets at night (a total of four tablets a day), 15 to 30 minutes before a meal. If you are taking a prescription cholesterol-lowering medication, talk with your doctor before taking sterol/stanol supplements. If you don't use spreads and want to get the benefits of plant sterols and stanols without extra calories, you might consider taking supplements. My favorite is Cholest-Off by Nature Made. You have to take two tablets in the morning and two tablets at night (a total of four tablets a day), 15 to 30 minutes before a meal. If you are taking a prescription cholesterol-lowering medication, talk with your doctor before taking sterol/stanol supplements.

JOY'S 4-STEP PROGRAM FOR CARDIOVASCULAR DISEASE Follow this program if you high cholesterol, high blood pressure, if you have been told you have cardiovascular disease, or if you have had a heart attack or stroke. If you have a family history of cardiovascular disease, you may want to follow this program to help prevent future problems.

STEP 1...START WITH THE BASICS These are the first things you should do to get control over your cardiovascular risk factors: - If it has been more than a year since your last doctor visit, consider going in for a heart disease check up. Blood levels of cholesterol, triglycerides, and other risk factors can change dramatically in one year. Get your most recent numbers. Ask about whether you also should be checked for blood ferritin, thyroid, and blood sugar levels.

- If you smoke, quit.

- If you are overweight, lose weight.

- Begin a program of regular exercise. Always talk with your doctor before starting, and consult your doctor immediately if you experience unusual chest pain, left arm pain or tingling, or general weakness during or after exercise.

STEP 2...YOUR ULTIMATE GROCERY LIST The foods you choose are critical for good cardiovascular health. This list contains foods with high levels of nutrients that can help you get your risk factors under control, including magnesium, calcium, vitamin D, pota.s.sium, B vitamins, soluble fiber, and omega-3 fatty acids-plus some foods used as ingredients in the meal plans and recipes. You don't have to purchase every item...but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups-they may become favorites. Skip dried fruit, fruit juice, and alcohol if you have high triglycerides. Skip grapefruit and grapefruit juice if you're on any cardiac medication. Look for low-salt alternatives for canned and packaged favorites.

FRUIT.

ALL fruits, but especially:ApplesApricotsBananasBerries (boysenberries, blackberries, raspberries, strawberries)CantaloupeDatesFigsGrapefruit (skip if you're taking medication)Juice, calcium-fortifiedMelon, honeydewOranges (and juice)PapayaPeachesPearsPlumsPrunes (and juice)RaisinsWatermelon

VEGETABLES.

ALL vegetables, but especially:Artichokes (including hearts)ArugulaAsparagusAvocadoBeans (black, kidney, lima, navy, pinto, white, garbanzo)BeetsBok choyBroccoliBroccoli raabBrussels sproutsCabbage (including Chinese)CarrotsCauliflowerChickpeas (garbanzo beans)Collard greensCornEndiveEscaroleKaleLentilsLettuce (all varieties, especially romaine)Mushrooms (especially shiitake)Mustard greensOkraOlivesOnions, especially redParsleyParsnipsPeas (black-eyed, split)PeasPeppersPotatoes, sweetPotatoes, whitePumpkin, fresh and canned 100% pure pumpkin pureeRadicchioSeaweedSoybeans (edamame)SpinachSquash, winter (acorn, b.u.t.ternut)Swiss chardTomatoes (including tomato sauce, juice, paste)Turnip greensWatercressYams

SEAFOOD.

AnchoviesBlack cod (sablefish)HerringMackerel (not king)Salmon, wild (with bones)Sardines (with bones)Sh.e.l.lfish (shrimp, clams, Pacific oysters, crab)SnapperTrout (rainbow, wild)Tuna (canned light)

LEAN MEATS/EGGS/SOY FOODS.

Beef, leanChicken breastEggs (especially omega-3-fortified)Pork tenderloinTempehTofu (with calcium)Turkey bacon, leanTurkey breast, ground leanTurkey breast, slicedTurkey burgersVeggie burgers

NUTS AND SEEDS (PREFERABLY UNSALTED).

MOST nuts, but especially:AlmondsBrazil nutsb.u.t.ternuts (white walnuts)CashewsFlaxseed, groundHazelnutsMacadamia nutsPeanut b.u.t.terPeanutsPecansPine nutsPistachio nutsPsyllium seeds, groundPumpkin seedsSesame seedsSunflower seedsWalnuts

WHOLE GRAINS.

AmaranthBarleyBread, whole grainCereals, fortified whole grainMilletOat branOatmealPasta (preferably whole wheat)Pita bread, whole wheatQuinoaRice (brown, wild)Rice branTortillas, whole grain or spinachWaffles, calcium-fortified whole grainWheat germ

DAIRY.

Cheese (fat-free, reduced-fat)Cheese, fat-free Cheddar (for meal plan)Cottage cheese (fat-free, 1% reduced-fat)Ice cream, low-fatMilk (fat-free, 1% reduced-fat)Soy milk, enriched/fortifiedYogurt (fat-free, low-fat)Yogurt, frozen (fat-free, low-fat)

MISCELLANEOUS.

Artificial sweetenerBasil, fresh and driedGarlicHot sauceHummusMargarine spread, reduced-fat vitamin D-fortified, soft tub, trans fat-freeMayonnaise, reduced-fatMustard, DijonNonstick cooking sprayOil, canolaOil, flaxseedOil, oliveOil, walnutOregano, driedPaprikaParsley, freshPepper, blackPepper flakes, hot redRosemary, freshSage, freshSalad dressing, reduced-calorieSalsaSalt subst.i.tuteStanol/sterol spread, soft tub (regular or light)Thyme, fresh and driedVinegar, balsamic or red wine

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can to reduce your risk factors, here are some additional things you might try: - Consider taking a senior formula multivitamin.

- Avoid eating foods high in saturated fats, trans fats, cholesterol, salt, and refined carbohydrates.

- Talk with your doctor about whether omega-3, sterol/stanol, garlic, or soluble fiber supplements might be right for you.

- Try to get enough sleep.

SALT SUBSt.i.tUTESIf you need to be on a sodium-controlled diet, salt subst.i.tutes (such as Mrs. Dash and Morton) are a way to enjoy food without having to endure blandness. Some salt subst.i.tutes use pota.s.sium chloride (instead of sodium chloride found in regular salt); the taste is similar, but it is not for everyone. People with kidney problems or who are taking certain medications should not use pota.s.sium chloride, so ask your doctor if you can use it. But everyone can enjoy the many other seasonings out there. Instead of salt, experiment with cayenne (hot) pepper, lemon or lime juice, garlic powder (not garlic salt), herb blends (without salt), flavored vinegars, wine, dill, nutmeg, cilantro, celery seed (not celery salt), curry powder, and wasabi powder (very hot!).

STEP 4...MEAL PLANS These sample menus include foods that have been shown to be protective against cardiovascular disease, and none of the dangerous foods.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Oatmeal with Milk and Fresh Berries cup dry instant oatmeal prepared with 1 cup water or milk (fat-free, 1% reduced-fat, or enriched/fortified soy); top with 2 tablespoons ground flaxseed (or wheat germ) and cup berries (sliced strawberries, raspberries, blackberries). Sweeten with optional 1 teaspoon sugar, honey, or artificial sweetener.

Hearty Eggs with Vegetables and Toast Beat 1 whole omega-3-fortified egg plus 2 egg whites. Cook in a hot skillet coated with nonstick cooking spray, adding 2 tablespoons chopped tomato and unlimited spinach, mushrooms, peppers, and onion. Serve with toasted whole grain English m.u.f.fin (or 2 slices whole wheat toast), dry or with 2 teaspoons soft tub stanol/sterol spread. Instead of of the English m.u.f.fin or 1 slice toast, you may subst.i.tute 1 serving fruit (1 orange, 1 plum, 1 apple, 1 small banana, grapefruit, or cantaloupe).

Apple Slices with Peanut b.u.t.ter 2 level tablespoons peanut b.u.t.ter spread on 1 sliced apple (or banana).

Cereal with Milk, Nuts, and Wheat Germ 1 cup whole grain fortified cereal mixed with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy), topped with 1 tablespoon chopped walnuts and 1 tablespoon wheat germ (or ground flaxseed). Enjoy with 1 orange (or banana or grapefruit).

Breakfast Burrito Beat 1 whole omega-3-fortified egg with 2 egg whites. Cook on griddle coated with nonstick cooking spray. Mix cooked eggs with cup black beans and 2 tablespoons shredded fat-free or reduced-fat cheese. Wrap in a whole grain or spinach tortilla (150 calories or less). Serve with optional onions, peppers, salsa, and/or hot sauce.

Strawberry-Banana Cottage Cheese with Almonds 1 cup 1% reduced-fat or fat-free cottage cheese (or 8 ounces fat-free plain or flavored yogurt) mixed with sliced banana, cup chopped strawberries, and 1 tablespoon slivered almonds.

Broccoli-Cheese Egg White Omelet with Turkey Bacon Saute 1 cup broccoli florets in skillet coated with nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites and add to broccoli. When bottom is cooked, gently flip and cook other side. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese melts; season with salt subst.i.tute and ground black pepper. Enjoy with 2 strips lean turkey bacon and grapefruit (or cantaloupe or 1 orange).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Turkey-Avocado Sandwich 4 ounces sliced turkey breast (or lean ham or grilled chicken breast), 2 to 3 thin slices avocado, romaine lettuce or spinach leaves, tomato, and onion on 2 slices whole grain bread or pita. Spread with optional mustard, 2 teaspoons reduced-fat mayonnaise, or hummus. Enjoy with large handful baby carrots or pepper sticks (red, yellow, green).

Hearty Grilled Chicken Salad 4 ounces grilled skinless chicken breast on a large bed of mixed leafy greens (romaine, spinach, mustard greens, collard greens, endive), topped with cup cherry tomatoes, 1 chopped bell pepper, mushrooms, artichoke hearts, 2 tablespoons chickpeas (garbanzo beans), 2 tablespoons beans (kidney, black, navy, or soybeans), and chopped avocado. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

Edamame with Wild Salmon Dijonnaise 1 cup boiled edamame (soybeans in the pod), lightly sprinkled with salt subst.i.tute. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper. Serve on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.

Vegetable-Cheese Omelet with Baked Potato Beat 1 whole egg with 2 to 3 egg whites. Cook in skillet coated with nonstick cooking spray. Add 3 tablespoons chopped tomato, cup sliced mushrooms, and optional dried basil. When bottom is cooked, gently flip and cook some more. Top with 1 ounce shredded reduced-fat or fat-free cheese. Fold omelet and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 plain medium baked white or sweet potato.

Heart-Smart Turkey Burger with Veggies 1 (5-ounce) lean turkey burger (or any store-bought turkey or veggie burger 200 calories or less) with optional 2 tablespoons guacamole, tomato, onion, and salsa. Enjoy on whole grain bun (or in 70-calorie pita pocket). Serve with 1 cup raw or cooked vegetables (broccoli, cauliflower, carrots, kale, Brussels sprouts, green beans, mushrooms, Swiss chard, beets, artichokes, spinach, collard greens, or asparagus).

Mixed Vegetable Salad with Sardines 4 ounces (about 8) sardines with bones (canned in oil or tomato sauce), tossed with unlimited leafy greens, tomatoes, carrots, mushrooms, peppers, onions, and cup beans (choose from white, navy, kidney, chickpeas, or soybeans). Drizzle with 2 to 4 tablespoons reduced-calorie salad dressing (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice); season with salt subst.i.tute and fresh ground pepper.

Hearty Yogurt Fruit Fiesta 1 cup fat-free vanilla yogurt (or 1% reduced-fat or fat-free cottage cheese) mixed with chopped apple (or pear), sliced banana, and cup berries (or subst.i.tute favorite fruits). Top with 2 tablespoons ground flaxseed, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Heart-Smart Surf and Turf 1 serving Tuscan Bean Dip with unlimited carrots, celery, and pepper sticks. Serve with 5 ounces grilled or baked tilapia (or wild salmon, trout, or red snapper) seasoned with 1 teaspoon olive oil, preferred herbs, pepper, optional salt subst.i.tute, and fresh lemon juice.

Pork Tenderloin with Roasted Balsamic Carrots and Potato 5 ounces grilled, baked, or broiled pork tenderloin. Enjoy with 2 servings Roasted Balsamic Carrots and plain medium baked potato (or cup brown or wild rice).

Whole Wheat Penne with Sea Ba.s.s and Green Peas 1 serving Whole Wheat Penne with Sea Ba.s.s and Pea Sauce (feel free to subst.i.tute fish of choice). Serve with side salad of leafy greens, mushrooms, carrots, and 1 tablespoon chopped walnuts tossed with 2 teaspoons olive oil and vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

Hearty Turkey Meat Loaf with Salad 1 serving Hearty Turkey Meat Loaf. Enjoy with large tossed salad of leafy greens, sliced peppers, mushrooms, carrots, tomatoes, optional beets, and artichokes, tossed with cup beans (choose from black, navy, chickpeas, pinto, kidney) and 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie salad dressing).

Pesto Salmon with Roasted Artichoke Hearts 1 serving Pesto Salmon with Roasted Artichoke Hearts. Serve with plain medium baked white or sweet potato topped with optional 1 tablespoon reduced-fat plant stanol spread (such as Benecol Light or Take Control Light).

Chopped Chicken Salad with Apples and Walnuts 1 serving Chopped Chicken Salad with Apples and Walnuts (use Red Delicious apple in salad).

Turkey Chili with Black Beans, Corn, and Brown Rice 1 serving (2 cups) Turkey Chili, topped with 1 ounce shredded fat-free Cheddar cheese. Serve with mixed salad of leafy greens (optional peppers, carrots, beets, and artichokes) tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing); and cup cooked brown rice (or plain medium baked white or sweet potato).

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chili peppers, kale, Brussels sprouts, Chinese cabbage, red cabbage, tomatoes, mushrooms, green beans, okra, carrots, lettuce and leafy greens (mustard greens, turnip greens, endive, escarole), spinach, collards, Swiss chard, watercress, asparagus, okra, artichokes, beets, cauliflower, or seaweed 1 cup raw or cooked bell peppers (red, green, yellow), broccoli, broccoli raab, chili peppers, kale, Brussels sprouts, Chinese cabbage, red cabbage, tomatoes, mushrooms, green beans, okra, carrots, lettuce and leafy greens (mustard greens, turnip greens, endive, escarole), spinach, collards, Swiss chard, watercress, asparagus, okra, artichokes, beets, cauliflower, or seaweed - Best Fruits: 1 apple (especially Red Delicious with skin), small banana, orange, pear, or peach; 2 plums; papaya, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, sliced strawberries, watermelon, or honeydew; 4 apricots or prunes; 2 dates or figs; 20 strawberries; 2 tablespoons raisins 1 apple (especially Red Delicious with skin), small banana, orange, pear, or peach; 2 plums; papaya, grapefruit, or cantaloupe; 1 cup boysenberries, blackberries, raspberries, sliced strawberries, watermelon, or honeydew; 4 apricots or prunes; 2 dates or figs; 20 strawberries; 2 tablespoons raisins - 1 level tablespoon peanut b.u.t.ter with celery sticks - 6 ounces fat-free, flavored or plain yogurt - 10 almonds, unsalted - 1 cup Vegetable Oatmeal Bisque - 1 cup fat-free milk 100 to 200 calories - 10 almonds plus 1 serving fruit - Edamame: 1 cup boiled soybeans in the pod, seasoned with salt subst.i.tute - Unsalted whole nuts: 1 ounce (about cup) of your choice of almonds, cashews, toasted pecans, walnuts, or peanuts - cup pistachio nuts or sunflower seeds in the sh.e.l.l - 8 macadamia nuts - cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed (or wheat germ) - 1 slice whole grain toast (or 70-calorie pita bread) with 1 level tablespoon peanut b.u.t.ter - 1 cup fat-free, plain yogurt mixed with cup berries and 1 tablespoon ground flaxseed or wheat germ - 1 cup baby carrots or pepper sticks with cup hummus or guacamole - 1 sliced apple with 1 level tablespoon peanut b.u.t.ter - Frozen banana: peel banana, slice into several inch wheels, place in a small plastic bag, and freeze. Enjoy with optional 1 cup fat-free milk.

- Strawberry-Banana Fruit Smoothie: in blender, mix 1 cup fat-free milk, 1 cup frozen strawberries, frozen banana - 1 serving Warm Dark Chocolate Sauce with Fresh Fruit - Vanilla Pumpkin Yogurt Pudding: 1 cup vanilla fat-free flavored yogurt mixed with cup canned 100% pure pumpkin puree HEARTY TURKEY MEAT LOAF.

You won't miss the high-fat beef in my heart-smart version of meat loaf. It's got great flavor and health-boosting ingredients-even oatmeal (instead of white bread crumbs), which adds soluble fiber and creates the perfect consistency.

Makes 4 servings

1.

pound lean ground turkey breast

1.