COOKBOOKS

Table of Contents

FOREWORD
INTRODUCTION: Mysteries Of The Heart

PART 1: A Healthy Heart Lifestyle Plan
1. THE FIRST STEP: Know Your Heart
2. REDUCE YOUR RISKS, ONE BY ONE: Understand the major health factors
3. THE EATINGWELL HEALTHY HEART PLAN: A science-based approach that celebrates good food and personal tastes
4. MOVEMENT AS MEDICINE: Exercise can lower your risk of heart disease—and energize your life
5. LIFELONG STRATEGIES: Proven techniques for making sustainable changes in your diet
* * *
RECIPES:
Introduction to Heart-Healthy Cooking
Recipe Guidelines
Dinner Menus
Makeover Recipes

BREAKFAST
MAIN-DISH SALADS
SOUPS
VEGETARIAN
CHICKEN, DUCK & TURKEY
FISH & SEAFOOD
BEEF & PORK
SIDES
DESSERTS
* * *
COOKING TIPS & INGREDIENT NOTES
RESOURCES

MINIMIZE YOUR RISKS & MAXIMIZE YOUR VITALITY!
A cardiologist's guide to adding years to your life

What would you do if a doctor told you that you could cut your risk of heart attack just by making a few changes to your diet and lifestyle?

With this doctor's advice you'll:

• Lower your risk for heart disease by 50 to 90 percent
• Learn about current myths surrounding heart disease
• Start an action plan of eating and exercise that is easy to follow
• Discover classic family favorite recipes, such as oven-fried chicken and lasagna, made healthier without sacrificing the flavor.

Introduction

You can change your fate by simply eating well

Many of the mysteries of heart disease have been explained in recent decades. I have learned is that a family history of premature heart disease is not a death sentence bu rather a "Call to arms." Most of the impact of a family history of heart problems is carried by the company it keeps—high cholesterol, high blood pressure, a tendency toward obesity and diabetes—and these are all treatable or preventable.

In preparing this healthy-heart book and lifestyle plan, my goal is to combine my 25 years of clinical and research experience working with patients to minimize their risk of coronary heart disease (CHD).

And 150 recipes from the acclaimed EATINGWELL Test Kitchen will help you make this a delicious journey, with food ideas that will become staples you'll pass on to family and friends.

The result is a wonderful book we can't wait to share with you, so you can stop worrying about your diagnosis and get going with getting healthy!

You'll discover:

• The Basics of CHD—what is is, and why 90 percent of cases are related to lifestyle. Pages 11-12
• How to Reduce Your Risks, One by One, with time-tested, cardiologist-approved ways to confront the warning signs in your life. Page 28-43
• How to Energize Your Life with an exercise plan. Pages 54-59
• Lifelong Strategies—for making sustainable changes in your diet. Pages 60-71
• Recipe Makeover Basics & Secrets—how to make over many of YOUR favorite dishes, like fried chicken and lasagna. Pages 69-70

About the Author

Phil Ades, M.D., a professor at the University of Vermont's College of Medicine and director of cardiac rehabilitation and preventive cardiology at Fletcher Allen Health Care, is a leader in cardiac research. He has earned numerous grants from the National Institutes of Health, and was awarded the American Association of Cardiovascular and Pulmonary Rehabilitation's first annual Michael L. Pollock Established Investigator Award.

The Eatingwell For A Healthy Heart Cookbook - Details

Published by Countryman Press and distributed by W.W. Norton
256 pages, Full-color throughout, Index
ISBN Number (US): 0-88150-724-9

Hardcover Retail Price (US): $24.95

Buy It Direct and Save

	1-2 copies $22.45 each SAVE 10%
	3 or more $18.70 each SAVE 25% & Free Shipping!

Enjoy a Sample Recipe

EATINGWELL'S Oven-Fried Chicken

Active Time: 20 minutes
Total Time: 1 hour 35 minutes

Marinating the chicken legs in buttermilk keeps them juicy, and the light coating of flour, sesame seeds and spices, misted with olive oil, forms a flavorful, crunchy crust during baking. It's even good cold so it's a good option for a picnic.

INGREDIENTS

½ cup buttermilk

½ tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce, such as Tabasco

2 ½-3 pounds chicken legs, skin removed, trimmed and cut into thighs and drumsticks

½ cup whole-wheat flour

2 tablespoons sesame seeds

1 ½ teaspoons paprika

1 teaspoon dried thyme

1 teaspoon baking powder

1/8 teaspoon salt

Freshly ground pepper to taste

Olive oil cooking spray

DIRECTIONS

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2. Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Makes 4 servings

Per serving: 226 calories; 7g fat (2g sat, 2g mono); 130mg cholesterol; 5g carbohydrate; 34g protein; 1g fiber; 353mg sodium; Nutrition Bonus: Potassium (21% Daily Value).