Issue date: Wednesday, May 01, 2013

In this issue you'll find stories about:

Rankings for best diets overall.

Healthy Eating Patterns for Your Health and Your Heart

Each year health experts from the U.S. News & World Report evaluate and rank popular diets. Diets/eating plans are top ranked if they are, of course, nutritious but also if they are safe, easy to follow, and effective for weight loss, diabetes, and heart disease. There's a Best Diets Overall category as well as categories for best diets for heart healthy eating, diabetes, weight loss, plant-based eating, best commercial weight loss plans, and easiest diets to follow. Rankings for best diets overall and best heart healthy diets are as follows: (See for other rankings and more in-depth info on each eating plan.)

Best Diets Overall

#1: DASH Diet
#2: TLC Diet
#3: Mediterranean Diet , Mayo Clinic Diet, and Weight Watchers Diet
#6: Flexitarian Diet & Volumetrics Diet
#8: Jenny Craig
#9: Ornish Diet & Biggest Loser Diet

Best Heart-Healthy Diets

#1: Ornish Diet
#2: TLC Diet
#3: DASH Diet
#4: Mediterranean Diet
#5: Vegan Diet & Engine 2 Diet
#7: Flexitarian Diet
#8: Vegetarian Diet, Mayo Clinic Diet

Deciding which eating plan to follow can be confusing to some. From a dietitian's perspective, a common denominator of all of these healthy eating plans is the abundance of plant-based foods such as vegetables, fruits, whole grains, and legumes. Healthy fats are also prominent such as olive oil, nuts, and nut butters (with the exception of the Ornish Diet and Engine 2 Diet). The other striking difference is eating whole foods versus processed/convenience-type foods and fast food. Whole food will always nourish our bodies in a way that heavily processed foods cannot.

Eating whole foods and plenty of plant-based foods has many rewards. Eating in this way can reduce your risk for many chronic diseases (i.e.-heart disease, stroke, diabetes, Alzheimer's disease, and many cancers), reduce oxidative stress and inflammation, help you achieve a healthy weight, and most importantly---live with a higher quality of life.

Not sure how to include more plant-based foods in your meals and snacks? Registered dietitians are the nutrition experts whom can create an individualized eating plan right for you. Schedule a nutrition consult with registered dietitian, Heather Klug, in the Karen Yontz Women's Cardiac Awareness Center or stop in our center for recipes and handouts on healthier eating.


New in the Center

Mother's Day was first celebrated in 1908 - the year that heart disease became the Number 1 health threat for women. This Mother's Day, give yourself, your mother, your grandmother and all the hearts you love a jump start on a heart-healthy lifestyle.

Call 414-649-5767 or visit to receive your free healthy heart toolkit.

New in the Center

Healing Through Yoga

This class is perfect for people of any size, shape, or age to enjoy the numerous mind/body benefits of Yoga. This class would be a good fit if you are new to yoga or are looking for a slower paced class that is both rejuvenating and relaxing, focusing on deep stretching, and breathing. Lynn Andrews is a certified yoga instructor who enjoys sharing the healing qualities of yoga with others. Lynn is also certified in "Yoga for Breast Cancer Survivors."

Benefits of Yoga include:

• Improved posture and flexibility
• Breath control
• Stress reduction***
• Increased concentration

Please bring a mat or towel and a blanket.

Date: Tuesdays, June 4 - July 16
                        September 10-October 15
                        October 29 - December 3
                        (4:45-5:45 p.m.)

         Fridays,   September 13 - October 18
                        November 1 - December 6
                        (4:45 - 5:45 p.m.)

Location: Aurora St. Luke's Medical Center/Cardiac Rehab Gym
Instructor: Lynn Andrews RYT
Fee: $45 per 6 week section*
Registration: (414) 649-5767 or

To register using your employee or Friend of The Karen Yontz Center discount, call (414) 649-5767.


Book Review

Book Review-The DASH Diet Action Plan by Marla Heller, M.S., R.D.

Want to lower your blood pressure in as little as two weeks? This book will show you how by following the well-researched and highly recommended DASH eating plan. The DASH Diet has also been the #1 Best Diet Overall for the past two years. No fad diet or gimmicks here! You'll eat real food that is unprocessed and filling. The author and dietitian, Marla Heller, will guide you through this easy-to-follow eating plan with 28 days of meals and recipes. Meal plans include three different calorie levels (1200, 1600, 2000) to accommodate a wide range of calorie needs (*See note below). This book also includes simple tools to personalize your DASH Diet Action Plan, tips for eating on-the-run, advice on healthy weight loss, and exercise tips for every lifestyle. Come check out this book from the Karen Yontz Center lending library to lower your blood pressure and reduce your risk for heart disease and stroke. This book is also available for purchase in the Karen Yontz Cardiac Awareness Center.

*Note: Calorie levels in the book are approximate based on formulas that are not applicable to everyone. To find out your unique calorie needs, call the Karen Yontz Center to schedule a BodyGem resting metabolic rate test. It's a simple breathing test that can be done in under 10 minutes. Knowing your resting metabolic rate means a personalized calorie level, leading to more successful weight loss and/or weight maintenance.


In The News

Mediterranean Diet Might Help Stave Off Dementia



In the News

More Evidence Adding Nuts is a Healthy Choice

Recipe of the Month

Springtime means asparagus is in season! One of the best ways to prepare asparagus is roasting. The recipe below is simple yet delicious!

Roasted Asparagus With Garlic and Rosemary


Preheat oven to 450 degrees F. Lightly spray a cookie sheet with nonstick cooking spray.

Place the asparagus and mushrooms in a bowl. Drizzle with the olive oil and season with garlic, rosemary, salt, and pepper. Toss well.

Lay the asparagus and mushrooms out on the prepared cookie sheet in an even layer. Roast until asparagus is tender, about 8 to 12 minutes, depending on thickness of the spears. The thicker the asparagus, the longer the roasting time.

Nutrition information per serving: 40 calories, 2 g total fat, (0 g saturated fat), 0 mg cholesterol, 48 mg sodium, 4 g total carbohydrates, 2 g fiber

Cooking Tips:
Peak season for buying asparagus is Spring. Look for asparagus spears that are fairly thin in diameter (about the thickness of a pencil or Sharpie) with tight, compact heads and firm, unwrinkled stalks. Thick spears are usually harvested too late and bitter tasting. Prepare and eat your asparagus as soon as possible after you buy it. If not eating right away, place asparagus spears in a glass of water standing upright just like flowers. Top with a quart-size baggie and store in the refrigerator until you are ready to cook them. Once you're ready to cook the asparagus, rinse spears under water. Next, snap off the tough, thick ends. Hold the spear about halfway down with one hand and your other hand at the tough end, then bend the spear until it snaps. Discard the tough ends.

Experiment with this recipe by using different mushrooms such as baby bellas or shiitake and various herbs such as herbs de provence. You can also use bottled minced garlic to speed up the preparation time.



1 bunch fresh asparagus, trimmed
1/2 pound fresh mushrooms, cleaned & quartered
2 teaspoons extra-virgin olive oil
2 cloves garlic, minced
2 sprigs fresh rosemary, minced
1/8 teaspoon salt
Dash ground black pepper