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The Sporting Heart Cookbook.

More and more older Americans are heeding the sage advice of health educators and heading out to gyms, dance clubs, and walking paths throughout the U.S. All are hoping to reap the benefits of exercise such as ballroom dancing, race walking, low-impact aerobics, and weight training.

But strenuous exercise taxes the body's energy reserves. The sinking feeling of running out of steam might actually signal a need to fine-tune the diet. Complex carbohydrates play a vital role in maintaining high-energy life-styles. A diet rich in high-fiber grains, low-fat proteins, and vitamin-packed vegetables not only will ensure peak performance in athletic activities, but reduce the risk of heart disease, cancer, and other age-related maladies. When it comes to diet, today's athletically active citizen needs a knowledgable and reliable source.

Enter The Sporting Heart Cookbook. Compiled by one of the leading exercise research facilities in the nation, the cookbook promotes "low-fat, heart-friendly recipes for an active, healthy lifestyle." Sports Nutritionist Karen Hadley, M. Ed., R. D., and members of the National Institute of Fitness and Sport in Indianapolis worked long and hard, creating and adapting recipes to fit the cookbook's low-fat, high-carbohydrate profile. The result is an easy-to-read, easy-to-follow cooking companion.

The Sporting Heart Cookbook adheres to the American Heart Association's recommendation that no more than 30 percent of total calories come from fat. Unlike standard recipe profiles that list calories, sodium, etc., in grams or milligrams, this cookbook eliminates the complex mathematical computations. Each recipe is accompanied by a pie chart showing the proportion of total calories from fat, carbohydrates, and protein, per serving. For example, one slice of Multi-Grain Bread contains 157 calories--19.6 percent of the total calories are from fat, 67.1 percent from carbohydrates, and 13.3 percent from protein. As a general rule, if you are really watching your fat intake, you may wish to try recipes on the low end (20 percent or less). Healthful suggestions on eliminating unnecessary and hidden fat from the diet are clearly outlined in the introduction.

Recipes from The Sporting Heart Cookbook:

Bean Salad

(Makes 12 servings) 1 can (2 cups) black beans, drained 1 can (2 cups) garbanzo beans,

drained 1 cup celery, chopped 1 1/2 tablespoons chili powder Juice of 2 limes 1 purple onion, diced 1 can (1/3 cup) water chestnuts,

drained 1 can (2 cups) kidney beans, drained 1 can (2 cups) pinto beans, drained 6 ounces salsa 1 tablespoon oil 1 bell pepper, diced (about 1 cup) 2 tomatoes, chopped (about 1 1/2 cups) 1 garlic clove, minced Mix all ingredients together and chill for at least 2 hours. Per serving (1 cup):
Calories: 208 Sodium: 37 mg
Protein: 10.8 gm Cholesterol: 0 mg
Fat: 2.7 gm Carbohydrate: 35.1 gm

Diabetic exchanges: 2 bread + 1 vegetable + 1/2 medium fat meat


2 large onions, chopped (2-3 cups) 2 Jalapeno peppers, chopped 2 carrots, grated 2 cans (4 cups) tomatoes, diced 1/4 cup wine vinegar 1 bell pepper, chopped (about 1 cup) 2 garlic cloves, crushed 2 cans (1 1/2 cups) low-salt tomato

puree 1/2 cup apple juice Mix all ingredients together. Simmer over low heat until you achieve the desired consistency. Chill before serving. Per serving (1/2 cup):
Calories: 26 Sodium: 32 mg
Protein: 0.8 gm Cholesterol: 0 mg
Fat: 0.2 gm Carbohydrate: 5.2 gm

Diabetic exchanges: 1 vegetable

Vegetarian Casserole

(Makes 6 servings) 1 cup brown rice, uncooked 2 garlic cloves, minced 1 cup chopped onion 1 cup chopped zucchini 1 cup chopped bell pepper 1/2 teaspoon oregano leaves 1/8 teaspoon pepper 2 cups chopped, peeled tomatoes 1 can (2 cups) kidney beans 2 ounces grated low-fat

mozzarella cheese Cook rice as directed on package omitting salt. In large non-stick skillet, steam onion and garlic in small amount of water until onion is tender. Add zucchini, bell pepper, oregano and pepper; cook vegetables until tender-crisp; about 5 minutes. Add tomatoes and beans; cover and heat thoroughly. Spoon hot rice onto serving platter. Spoon vegetable mixture over rice; sprinkle with cheese. Per serving (1 1/2 cups):
Calories: 208 Sodium: 58 mg
Protein: 8.2 gm Cholesterol: 5 mg
Fat: 2.5 gm Carbohydrate: 38 gm

Diabetic exchanges: 2 bread + 1 vegetable + 1 lean meat

Creamy Chicken and Rice

(Makes 6 servings) 1 1/2 pounds chicken breast, skinned 6 cups water 1 6-ounce package long-grain

and wild rice 1 4-ounce can sliced mushrooms,

undrained 1/2 cup chopped onion 1 tablespoon margarine 1/4 cup flour 1 1/2 cups evaporated skim milk 1/4 cup diced pimento 1/4 teaspoon pepper Place chicken and water in large pot; cover and bring to boil. Reduce heat and simmer 25 minutes or until chicken is done. Remove chicken from broth; reserving 1 cup of broth. Chill reserved broth. Bone chicken and cut into bite-size pieces; set aside. Prepare rice mix according to directions. Set aside cooked rice. Drain mushrooms, reserving liquid. Saute onion in margarine in large saucepan until tender. Stir in flour and cook 1 minute, stirring constantly. Skim congealed fat from surface of chilled broth. Add broth, mushroom liquid, and milk to flour mixture. Cook over medium heat, stirring constantly, until mixture is thick. Stir in chicken, rice, mushrooms, pimento, and pepper. Spoon mixture into 2-quart casserole and bake at 350 [degrees] F for 25-30 minutes or until thoroughly heated. Per serving (1 cup):
Calories: 330 Sodium: 152 mg
Protein: 40 gm Cholesterol: 82 mg
Fat: 5.7 gm Carbohydrate: 27.1 gm

Diabetic exchanges: 1 bread + 1 skim milk + 4 lean meats To order, send $11.00 (includes shipping and handling) to: The Sporting Heart Cookbook, c/o The National Institute of Fitness and Sport, 250 North University Boulevard, Indianapolis, Indiana 46202 (317-274-3432).
COPYRIGHT 1992 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1992 Gale, Cengage Learning. All rights reserved.

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Author:Perry, Patrick
Publication:Saturday Evening Post
Article Type:Book Review
Date:Jul 1, 1992
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