Kale Waldorf Salad

Serves 6

This variation on the classic Waldorf salad uses vitamin-rich kale instead of lettuce and blends apple and walnuts into the dressing for a creamy consistency without the traditional mayonnaise base.

Ingredients

4 cups packed finely chopped raw kale, preferably dinosaur kale

1 large red apple (such as Fuji or Honeycrisp), chopped, divided

1 cup thinly sliced celery

1/2 cup walnuts, toasted and chopped, divided

1/4 cup plus 2 tablespoons raisins, divided

2 tablespoons Dijon mustard

2 tablespoons water, more if needed

1 tablespoon red wine vinegar

1/8 teaspoon sea salt

 

Method

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

Nutrition Per 5-ounce serving: 140 calories (60 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 135mg sodium, 20g total carbohydrate (3g dietary fiber, 10g sugar), 3g protein

Courtesy of Sarasota Whole Foods Market

November is American Diabetes Month.

Some 24 million people are living with diabetes in the United States.

Since 1987, the death rate from diabetes has increased by 45 percent, while the death rates from cancer, heart disease and stroke have declined.

To learn more about living with diabetes, you can sign up for a free diabetes education class, Sarasota Memorial Hospital, room 4D, Nov. 7, 6 p.m.

Calories in Kids’ Meals

McDonald’s cheeseburger Happy Meal, apple slices and milk

435

Burger King junior cheeseburger, apple slices and chocolate milk

420

Wendy’s four-piece nuggets, apple slices and milk

320

Wendy’s kids-size fries

230

Worth the Weight

“I want to help other kids have that feeling of, ‘Wow, I can do this.’” —12-year-old Michaela McNutt of Venice, who lost 55 pounds and then established the Cool 2B Fit nonprofit supporting childhood obesity programs.

Hometown Healing

A Sarasota-based startup is promising quick, effective and noninvasive relief from menstrual cramping. Launched in September, the Ziivaa device is the flagship product of Ziivaa wellness company, a partnership between Sarasota-based design firm ROBRADY and Dr. Stephen Lee. The device, worn like a belt, delivers pelvic compression that can alleviate menstrual discomfort in minutes. The company’s website, ziivaa.com, will also offer a global online community to unite and empower women of various cultures and lifestyles.

The Shoe Fits

Your sneakers may be the most important athletic equipment you have, and it’s important you’ve got the right shoes for your feet, your stride and your body. Check out runnersworld.com/shoeadvisor—you just have to answer a few questions about your feet and your lifestyle, and the site will generate a list of running shoe styles/brands that work best for you.

Supplemental Advice

Nine tips for getting the most from your supplements.

We asked Bridget Willis of Sarasota’s new Complete Nutrition retail center for a guide to using supplements.

 

[1]        The big three. Willis recommends three primary products for most people: a multivitamin (look for men’s and women’s formulas); a product called “TONE,” which supplies essential fatty

acids as well as CLA (conjugated linoleic acid) for changing body mass; and protein.

[2]        Choose your supplements based on what your body needs. Everybody’s different, so don’t assume that what your friends take is right for you, too.

[3]        Cheaper is not better. Look for GMP or “Good Manufacturing Products,” which are regulated by the FDA.

[4]        To save money… look for vitamins and supplements that have multiple components.

[5]        Do your research. If you look online, make sure you’re reading the latest information. “The nutrition industry is changing every day,” says Willis.

[6]        Try it before you buy it. It’s no good to get the right supplement if you don’t take it because it tastes or smells bad. And along those lines, “Protein shakes have come a long way” since the days of chalky, flavorless glop, Willis says.

[7]        Ask an expert. Nutrition experts can assess your needs based on your goals, physical make-up, lifestyle and other factors. Also check with your pharmacist to make sure your supplements won’t interact badly with any of your prescriptions.

[8]        Take it daily. To help you remember, use a pill box, set an alarm on your phone, or put the supplements next to something that you use every day, like your toothbrush.

[9]        Take the recommended dosage. Taking more could result in negative side effects—“or just wasting your money,” says Willis.

 

Q&A with Bradenton Cardiology’s Dr. Srinivas Iyengar, resident physician correspondent for WFLA-TV’sDaytime.

Q. What do you discuss on TV?

A. I’m an interventional cardiologist, so when I was first asked to be on the show, it was about heart disease. Then they asked me to be resident physician. Our demographic is mostly female, ages 30 to 60. I’ve talked about topics as random as the dangers of hair treatment, high heels and triathlon training. I’ve even done, “Are you going to look like your mother in 20 years?”

Q. How does being on television compare to being a doctor?

A. It makes me investigate other forms of medicine and assume more of a journalistic mindset. Being a physician is about being able to perform when you’re asked to. I actually worked with Dr. [Mehmet] Oz when I was doing my interventional fellowship at Columbia. He was the chief of surgery up there. I was amazed at how he could juggle everything.

Q. Any topics you’re eager to cover?

A. The health benefits of having pets. I see in the hospital all the time, there are pets brought in for comfort care. I’d like to work with one of the pet adoption centers that come to the hospital.

Q. What’s your primary message?

A. “Positive mind, positive body.” I’ve been repeating this phrase constantly. You need to think more about your health. You need to think proactively.

Q. Do you always follow your own health advice?

A. I like the occasional stout, and I have a sweet tooth. But I’m a vegetarian, I don’t smoke, and I’ve run about 12 marathons and triathlons. When you’re asking your patients to make healthy decisions, you’ve got to walk the walk. I’m not asking patients to quit their red meat and run marathons, but I do demand that they quit smoking.