Healthy Fondue A Guide To Making Broth and Hot Oil Fondues
Anthony Tripodi

A pot of hot oil that you dip meat into sounds downright barbaric but it can also be heart healthy. Broth and hot oil fondues are much less decadent than their siblings, cheese and chocolate fondue but theyre just as tasty. If a little care is taken when selecting ingredients and overeating is avoided, then both broth and hot oil fondues can become a healthy meal.

Fondue Bourguignonne (also known as hot oil fondue) consists of diners who cook their own food on long forks in a pot filled with hot oil. The oil is heated in a fondue pot to about 325 degrees and guests spike cubes of meat and place them directly into the hot oil. While waiting a minute or two for the meat to cook and also to enjoy some wine and their company (the best part of fondue) the cube is removed from the oil and ready to be dunked into a variety of dipping sauces.

In order to make hot oil fondue healthier you need to start with the oil. Peanut oil is low in saturated fat and cholesterol and high in monounsaturated fat. This means that that just like olive oil, peanut oil will improve the ratio of good cholesterol to bad cholesterol.

Next you will need to use lean cuts of meat. Beef tenderloin, pork tenderloin and loin of lamb are good but chicken or turkey breast are your best bets. And keep the portions small. The general guideline is that the portion should be about the size of your palm of your hand.

Dipping sauces can also be made healthier with ingredient substitutions. Try using low sodium soy sauce or fat free sour cream. Take a small dip and dont drown your food in the sauce. Just say no to the barnaise or hollandaise sauce.

Broth fondues are similar to hot oil fondue except they are cooked in broth instead of oil. The benefit of cooking in broth is that it takes on the flavors of the ingredients dunked in it and you can eat it. Often broth fondue (or Shabu Shabu) is followed by a course of noodle or rice soup that is made with the leftover broth.

Start your broth fondue with low sodium chicken or beef broth. Like hot oil fondue you should use lean cuts of meat, small portions and limit the use of dipping sauces. Broth fondues add vegetables to the mix. Try adding mushrooms, green onions, carrots and celery to the broth. Loading up on vegetables will not only fill you but theyre healthy for you.

When running low on ingredients, add the remainder to the fondue pot along with some noodles or rice. Let simmer for a few minutes and serve this wonderfully flavored soup as an after dinner treat to your guests.

Chocolate fondue is delicious but fattening. Cheese fondue is not something you should eat every day. When dieting you should probably skip them both and stick to broth and hot oil fondues. If some care is taken while gathering ingredients, fondue can become a healthy meal.

About the Author

Anthony Tripodi is the webmaster of GoFondue.com – The Home of Fondue. For more information about fondue including recipes, ideas and equipment, visit GoFondue.com

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Alcohol as a Key Ingredient to a Healthy Diet
Dr. John Rumberger

Evidence suggesting that alcohol is “cardio-protective” first appeared in the literature about 30 years ago. The Framingham Heart Study [the longest running population study of heart disease which began in 1948] provided the first solid evidence of this association. The relationship has now been confirmed by dozens of large population [“epidemiological”] studies. However, physicians have been reluctant to recommend alcohol consumption to patients because of the well-known health consequences of excessive drinking [hypertension, liver disease, increased rates of cancer, violent or accidental death] and the horrors that are associated with “drinking and driving”.
Moderation is the key. Many large studies have found that men and women who consume light to moderate amounts of alcohol per day live longer than those who abstain completely. The Physicians’ Health Study involved long term follow-up of 89,300 men. The study found that men who drank five or six alcoholic drinks per week had a 20% lower risk of all-cause mortality than those who drank no alcohol. On the other hand, the same study showed that men who had more than two alcoholic drinks per day had a higher risk of death than nondrinkers. That means that, when drinking moderately, it appears to be quite beneficial; however, higher alcohol intake increases the risks of cancer and motor vehicle accidents so much as to overwhelm any cardiovascular benefits.
How does alcohol protect the heart? A large portion of the benefit may be attributable to increased levels of HDL [“good] cholesterol. Alcohol also has “antiplatelet” effects [making these natural blood elements less sticky and then less likely to clog arteries during plaque rupture] in much the same way as aspirin.
Moderate alcohol consumption may also help improve insulin resistance, which is just about one step below true diabetes and recognized as another independent predictor for cardiac risk. The Physicians’ Health Study also showed that in subjects who consumed alcohol daily, the risk for heart disease was reduced by 60% in diabetic patients, compared to a 40% decrease in persons who did not have diabetes. Moderate alcohol intake also decreases blood values for CRP [C-reactive protein], a metabolic marker for inflammation (elevated when you are in an increased state of oxidative stress).
The jury is still out as to whether or not wine provides a better protective effect compared to other forms of alcohol. Red wine is rich in flavonoids, which slow down oxidation of LDL [“bad”] cholesterol [which is one of the last steps before it is deposited in your artery wall]. One recent study suggested that light drinkers who avoided wine reduce their risk of all-cause mortality by 10%, while light drinkers who preferred wine had more than a 30% decrease in this risk. However, other studies have found that all forms of alcohol [beer, whiskey, etc.] were equally protective.
It is important to emphasize that alcohol [of ANY kind!] should be limited to one drink daily for women and at most two drinks daily for men [this is based merely on general body size and nothing else]. One drink is defined as 1.5 oz of distilled spirits (such as whisky, gin, and vodka), 5 oz of wine, or 12 oz of beer. Patients who have liver disease, who have a personal or family history of alcohol abuse, or who cannot limit their intake in a responsible manner should NOT start! However, since “all things in moderation” is a good adage for much of life, others can enjoy a daily alcoholic drink as part of a generally healthy diet.
Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

About the Author

Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=
ASIN/0974993387&link_code=as2&camp=1789&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing http://www.emptycanoe.com and order your copy of The Way.

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High cholesterol levels are slowly killing off the population. The increasing prevalence and risk of hypertension and heart disease in Americans are ringing the alarm bells in the country’s health sector. Health officials are desperately trying to find ways to combat the rise and make people aware of the eating lifestyle and exercise lifestyle that they are imbibing.

The truth about cholesterol

Although cholesterol is mainly the culprit in the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. In fact, small amounts of cholesterol is being used by the body in the production of bile salts and in the transformation of Vitamin D. Cholesterol also plays a role in the balancing of hormones especially in women.

There are two kinds of cholesterol, the good and the bad as the lay people will like to clal them. The bad cholesterol or the LDL is the kind that is often found in saturated fats and trans fatty acids. These are taken into the body through foods that are pre-packed and prepared such as potato chips, canned goods, etc.
LDL cholesterol adheres to the walls of the arteries. High levels of LDL can form plaques in the arterial walls that may eventually cause clogging in the passageway of the blood. This slows down the blood flow, which in turn makes it hard for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.

What to eat

The good cholesterol HDL on the other hand lower the levels of LDL in the body by helping transport the LDL to the liver where it is excreted. HDL cholesterol can be found in fishes as well as in nuts.

Other foods that can lower the cholesterol levels are fruits and vegetables. These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels.

Another great thing about veggies and fruits is the fact that they are great sources of fibers that the body also need to combat the increase in LDL cholesterol. Berries, fruits that are citrus and carrots are just some of the fruits that you can count on.

Another food that can dramatically reduce the levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL.

Another great source of cholesterol are foods that are really oily. To lower one’s LDL, one must consciously avoid foods that are deep-fried. If you have to eat fried foods, make sure that the oil that you use is made out of vegetable.

Never use butter as this is rich in saturated fats. Instead, use margarine as a substitute. Try to also steam, braise, boil or bake your food. You will find that they are tastier and healthier.

Not just the food

There are many factors that contribute to the rise of cholesterol levels in the body. In addition to one’s eating lifestyle, there is the age, the gender, the family history and of course the amount of physical activity that the person does.

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body’s resistance as well as improves blood circulation.

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Having a high cholesterol level has become a very serious problem for many people today. This has been credited to a majority of the population getting accustomed to a diet rich in fats, bad habits such as smoking and leading a sedentary lifestyle. And because of high cholesterol levels, more and more people are finding themselves at an increased risk of developing coronary heart disease as well as stroke and heart attack.

Heart disease is the number one cause of death for most people in the developed countries around the world. Having a high level of blood cholesterol has been linked to the increase of the incidence of heart disease and has become a grave cause of concern.

The only good news to this fact is that developing heart disease is highly preventable. All it takes is for one to be able to follow a healthier lifestyle. The path to such a lifestyle is trying to lower one’s cholesterol level. Although there are already several drugs available that will help an individual reduce body cholesterol levels, this is usually reserved for more high risk patients in need of drastic decreases in their cholesterol levels. There are also natural ways readily available for anyone looking forward to lowering their own cholesterol to normal and healthy levels.

One of the natural ways of lowering cholesterol levels is through diet. Following a low cholesterol diet day in and day out can be very effective in trying to control and maintain a normal cholesterol level. This would mean eating low cholesterol foods such as soy products, vegetables and fruits.

High fiber foods are also known to help in the fight to lower cholesterol. Regular exercise is also a good habit to develop if you are really intent in trying to lower your cholesterol levels. Exercise helps in increasing HDL or “good” cholesterol in the body as well as strengthens your heart muscle, helps keep your blood pressure at normal and even helps you in shedding of those excess pounds.

There are also several natural supplements that will be able to help you lower your cholesterol levels. Taking B-complex vitamins, specifically Niacin, has been known to help lower blood cholesterol in the body. supplements fortified with Lecithin can also help in lowering your cholesterol as it enables excess fat and cholesterol to be dispersed in the water instead of building up in the arteries.

There are other natural ways of lowering cholesterol levels available today. All it will take is some research and talking to your doctor about how to effectively follow a lifestyle that will enable you to lower cholesterol the natural way.

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