Girlfriend lunches a recipe for fight against heart disease

“Calling all girlfriends, let’s go out for lunch!” was the simple e-mail blast a friend of mine sent out recently.

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Carolyn O'Neil

Elizabeth Morgan Spiegel enjoying a Girl Friend’s Lunch at Market Restaurant in the W Hotel, Buckhead.

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Carolyn O'Neil

Ann Howington (left) and Elizabeth Morgan Spiegel celebrate good health and great friends over lunch at Market Restaurant

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There’s something wonderful about a giddy gathering for a weekday lunch to briefly escape the office, the car pools, the housework and the endless errands that fill our days but fall short on fulfillment. Add to that a request to dress up a bit and don a hat and pearls and you’ve got a party!

However, examine this ladies-who-lunch endeavor a bit more closely and you’ll find something extremely valuable. Taking the time to be with friends, share a meal and talk it all out is one of the hallmarks of stress busting and overall wellness.

“Women are always putting their careers and families first. They need to make time for themselves,” advises registered dietitian Joan Koelemay of The Coca-Cola Co.’s Beverage Institute for Health & Wellness.

Koelemay coordinates a partnership with the American Dietetic Association and the National Heart Lung and Blood Institute’s Heart Truth campaign to educate women about heart disease risk factors. Heart disease is the No. 1 cause of death among American women.

“Dietitians can offer the mealtime how-to’s so women can prevent heart disease and when it comes to the heart it means so much to women, including the spirit of joy when getting together with family and friends,” Koelemay said.

Elizabeth Morgan Spiegel of Atlanta was all heart when she bid on a Pink Ribbons charity auction donation for a Girl Friend’s Luncheon, which was held at Market Restaurant in the W Hotel-Buckhead. A breast cancer survivor, her mission was to support the fight against the disease that affects one in seven women in the United States by enjoying lunch with five of her friends.

The meal began with a round of freshly made sodas, including Ruby Red grapefruit and pomegranate juices mixed with sparkling water. Then the table shared a thin crust pizza topped with black truffles and fontina cheese. The entrée choices were as individual as the women, including steamed shrimp salad with avocado and mushroom in a Champagne vinaigrette; slow cooked salmon with cherry tomatoes in a miso-yuzu broth ; and a grilled Market burger with Russian dressing and crispy onions.

Spiegel’s review? “The lunch exceeded my expectations for fun and the food!” And the good news is, from the crispy organic chicken to the apple confit with green apple sorbet for dessert, the lunch menu at Market features many great choices that fit the nutrition guidelines to help prevent both heart disease and cancer while providing plenty of bites and mealtime memories with friends.

Ladies Who Lunch Healthfully…

• Lighten up all over. Limit portions and choose lower fat foods to help control weight. Maintaining a healthy weight reduces risk of breast cancer and heart disease.

• Are fat-savvy. Trim saturated fats by choosing lean meats. Enjoy healthy fats in olive oil, canola oil and Omega-3 rich fish such as salmon and trout.

• Crave flavor without the shaker. Add less salt to foods and enjoy a world of flavors from spices, herbs, lemon, and vinegars.

• Enjoy a colorful food life. Eat at least five servings of fruit and vegetables to help control blood pressure and reduce cancer risk. Studies show cruciferous vegetables such as broccoli, cabbage and Brussels sprouts inhibit growth of breast cancer cells.

• Have just one glass of wine. While numerous studies conclude one or two drinks a day lowers risk of heart disease, the breast cancer connection is just the opposite. To help minimize risk, stick with the Dietary Guidelines for Americans, which recommends no more than one alcoholic drink per day for women (one serving = 12 ounces beer, 5 ounces wine, or 1.5 ounces of 80-proof distilled spirits).

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynoneil.com.