Peach & Blueberry Cobbler

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Cook time: 20 m; Ready In Time: 1 h 15 m*
*All based on your cooking and oven style.

This new and improved healthier version of cobbler will keep your drawers fitting just right and not too tight. In this recipe, a portion of the butter is substituted for canola oil (1), and whole-wheat flour (2) is used in place of all-purpose flour, but don’t panic ladies, it turns out really good! As the cobbler bakes, the tender batter swells around the fruity additions, to give a peach (3) and blueberry (4) topping instead of the biscuit topping that usually laden this dessert. Go ahead and experiment with different fruits, and if you are a cast iron skillet lover, give yours more love by baking and serving the cobbler straight from it. Frozen fruits can also be used in this recipe, and the last healthy alternative used is reduced-fat milk (5).

Ingredients:

  • 3 tablespoons unsalted butter
  • 3 tablespoons canola oil
  • 1 cup whole-wheat flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 cup reduced-fat milk
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 3 ripe, firm peaches (roughly 1 pound) pitted and sliced or sub 3 1/2 cups frozen peaches
  • 2 cups (1 pint) fresh blueberries; the same amount if using frozen berries

Directions:

  1. Preheat oven to 350ºF.
  2. Place oil and butter in a 12-inch cast-iron skillet or a 9 X 13″ baking pan, and heat until melted and fragrant; about 5-7 minutes.
  3. While the butter and oil are doing its thing, combine salt, baking powder, and flour in a large bowl. Add vanilla, sugar, milk, and stir to combine.
  4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and berries over the batter, and return the pan to the oven.
  5. Bake until the top of the cobbler is browned and the mixture around the fruit is entirely set, approximately 50 min to 1 hour. Remove, and place on a wire rack to cool for at least 15 minutes. Serve warm.

“Nutrition Label:” Serving Size: 1 piece; Per Serving: 196 calories; 9 g fat (3 g sat.); 3 g fiber; 29 g carbohydrates; 3 g protein; 10 mcg folate; 11 mg cholesterol; 18 g sugars; 7 g added sugars ; 317 IU Vitamin A; 6 mg Vitamin C; 80 mg calcium; 1 mg iron; 202 mg sodium; 188 mg potassium; Carbohydrate Servings: 2; Exchanges: ½ fruit, 1 ½ other carbohydrate, 1 ½ fat.

Ingredient Healthy Tid-Bits

  1. Canola oil is a monounsaturated oil (which is a healthy oil) that will aid your daily intake of Omega 3s, and these fatty acids are needed for cell growth, maintaining healthy cholesterol, and overall well being. Canola is also a good source of vitamin E, and has less saturated fat than olive oil, although olive is still an excellent choice for helping maintain your healthiness. By substituting 1/2 butter with 1/2 canola oil, you are saving yourself many grams of fat and calories, and you are improving your heart. But, did you know that canola oil is a GMO? Yes, it is a crossbred oil that originates in Canada who developed the oil for means of frying foods, hence its high smoke point.

  2. Wheat-flour has a double whammy! It not only can act as a substitute for all-purpose, but it also throws a much higher nutritional punch, knocking out all-purpose flour! For starters, it houses B vitamins, which are necessary for DNA, energy, fatty acid, and protein synthesis as well as calcium, zinc, vitamin K, and iron, all needed for blood clotting, managing blood sugar, and oxygen transport for blood and tissues. With whole-wheat flour, you will get a good dose of folate, which is crucial for growth and development of tissues, muscles, and organs, and if you need to reduce constipation, bloating, cramping, excess gas and/or diarrhea, look no further than whole-wheat. It contains roughly 30% (7g per 1/2 cup serving) of your daily Recommended Dietary Allowance (RDA) goal for fiber.

  3. Who doesn’t love a GA peach??? And I mean the fruit, not the native (because it’s a known fact that everyone loves people from the peach state of GA!). Vitamin C, vitamin A, fiber, antioxidants, phenolic acids, potassium, and I am going to stop there on the benefits of peaches and start elaborating on its health benefits. Vitamin C assists with boosting the immune system, and fiber, we know, aids in digestion and keeping us “regular.” For the ladies and gentlemen looking for the healthy skin and eyesight fountain of youth, look no further than vitamin A. Its antioxidant and phenolic acid properties function in maintaining healthy skin and vision and delaying signs of aging, as well as growth inhibition of some cancers (breast). To top off a peach, just one a day may help prevent cardiovascular and bone disease. So, as Steve Miller Band says “love your peaches, shake your tree.”

  4. And the “God” of all antioxidants is berries! Blueberries are one of the best antioxidant foods, with a trail of studies showing its impact on preventing heart disease, fighting cancer, and improving memory power. These little blue gods are another fountain of youth due to their ability to slow the signs of aging. Blueberries are also low in fat, rich in vitamin C and manganese (functions in the central nervous system), and are an excellent source of fiber.

  5. Finally, we have reduced-fat milk, which still contains the same essential nutrients as whole milk; calcium, protein, iodine, but minus the fat and calories. I’ve mentioned calcium, and I am going to stress it again. This mineral has a busy schedule. Not only does it have the duty of aiding blood clotting, but calcium is also on “the hook” for cardiac function, nerve transmission, and smooth muscle contraction, as well as vitamin D’s assistant for bone absorption. Protein, of course, contributes to muscle growth among many other benefits, and iodine aids cognitive function and posses thyroid hormone responsibilities. So, by opting for reduced-fat over whole milk, you are sparing yourself a few more calories and fat, while still getting the nutrients of whole milk.

Still for the brain-Word of the Day

Onerous: A task or responsibility involving a great deal of effort, trouble, or difficulty

And for a little inspiration….

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So, don’t always rely too much on people!

 

 

 

 

 

 

 

 

 

 

 

 

Weight loss after bariatric surgery can improve heart health

In overweight and obese people, fat often gets deposited into the midsection of the body. Large amounts of this belly fat can lead to unhealthy changes in a heart’s function and size. However, according to new findings presented at the American College of Surgeons Clinical Congress 2017, a bariatric surgical procedure, and the weight loss that follows it, actually may allow the heart to return to its natural shape and function.

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When a person lifts weights, pushing against resistance, their muscles eventually get bigger. The same is true for the heart muscle. When a person is overweight, the heart has to generate more force to pump even more blood throughout the body. This extra workload causes the heart muscle to grow bigger, but contrary to what some people think, a bigger heart muscle does not mean a stronger heart. In fact, the larger the heart, the less efficacious it is in fulfilling its functions.

“We know that obesity is the most prevalent disease in the United States. And that the cardiovascular system is significantly affected by this disease process,” said lead study author Raul J. Rosenthal, MD, FACS, chairman, Department of General Surgery at the Cleveland Clinic in Weston, Florida. “But we wanted to know to what degree the shape of the heart changes in someone who is obese, what the heart looks like in someone after having bariatric surgery and losing weight, and how that change in geometry affects heart functionality.” For this study, researchers at the Cleveland Clinic reviewed data on 51 obese men and women who underwent bariatric surgery between 2010 and 2015. The analysis included factors such as body mass index (BMI) and coexisting health problems. The average age of the patients was 61 years, and the average BMI was 40; approximately 100 pounds overweight.

To better understand the impact of a bariatric operation and weight loss on heart health, the researchers compared preoperative and postoperative echocardiography readings. An echocardiogram is an ultrasound of the heart that measures not only its size and geometry but also its function. An echocardiogram measures how much blood is in the heart, how much blood goes out of the heart, and how much blood remains in the heart. One year after bariatric surgery, the researchers found significant improvements in patients’ heart health. Nearly half of the patients had hearts that had gone back to their natural shape or geometry. They also found that there was a significant improvement in the size of the ventricles: On average these chambers of the heart decreased in size by 15.7 percent (left ventricle mass: 229 grams before surgery; 193 grams after surgery. Left ventricular wall diameter: 60.1 mm before surgery; 53.7 mm after surgery.)Related image

Larger chambers lose some of their pumping power. This loss means that more blood stays in the heart, and ultimately increases a person’s risk of heart failure. “When the size of the chambers gets bigger, and the walls of the heart get thicker, the blood flow to the heart is not as good, the functionality of the heart is not as good, and the heart itself doesn’t get enough blood,” Dr. Rosenthal said. “The whole body suffers because there is less blood going to your feet and to your toes and to your brain.” This study is the beginning of a series of studies that will be conducted by these researchers over the next few years. They will perform follow up studies to find out what the window is in which losing weight allows the heart to go back to its normal geometry.

“We don’t know if being obese for 20 years and having changes in your heart geometry is different from being obese for 10 years,” Dr. Rosenthal said. “The question is: Will the heart always come back to normal? It could be if you wait too long, the changes in your heart are irreversible.”

Adapted by: American College of Surgeons. “Weight loss after bariatric surgery can improve heart health: Significant improvements in heart shape and function can happen one year after an operation for weight loss.” ScienceDaily. ScienceDaily, 24 October 2017. <www.sciencedaily.com/releases/2017/10/171024232822.htm>

Nutritional Nugget

Take a walk instead! Replace a coffee break with a brisk 10-minute walk. Ask a friend or colleague to join you.

WOD Nugget

Relume: Relight or rekindle (a light, flame, etc.)

Inspirational Nugget

I smile because I have survived everything the world has thrown at me. I smile because when I was knocked down I got back up.

“Ego could be defined as whatever covers up basic goodness. From an experiential point of view, what is ego covering up? It’s covering up our experience of just being here, just fully being where we are so that we can relate with the immediacy of our experience. Egolessness is a state of mind that has complete confidence in the sacredness of the world. It is unconditional well-being, an unconditional joy that includes all the different qualities of our experience.”

~Pema ChÖdrÖn