Portfolio Diet

I have been resisting taking statins for several years, preferring to lower my numbers with lifestyle changes. After a summer with lots of barbecued meat, restaurant meals and very little moderate cardio activity, my results were up again.

There was recently a great article Cholesterol risk for female retirees is far lower than for men, but lifestyle changes still make a difference in the Globe and Mail taking a hard look at statistics for women with high cholesterol and the 10 year risk of heart attack, stroke, angina if they chose to do nothing, take a statin, or manage through diet and exercise. Hard evidence that changing your lifetsyle is more effective in reducing cholesterol related risks than relying soly on statins. (I've copied the full aricle below)

So I brought in a bottle of Metamucil, prepared to counter any suggestion of statins by proposing fibre therapy instead. I was also going to ask my doctor for advice about the Mediterranean or Dash diet, but she countered with something far more interesting. The Portfolio Diet - The Portfolio Diet was developed by Dr. David Jenkins, a professor at the University of Toronto. His research led to the creation of this therapeutic diet in the early 2000s, which combines four main cholesterol-lowering foods: nuts, plant-based proteins, soluble fiber, and sterols.

St. Michael's Hospital, U of T and the Canadian Cardiovascular Society worked together to create a fantastic infographic. It illustrates that by including healthy food choices, you can reduce 'bad' cholesterol by as much as 30%.  My diet is probably more than halfway there, but could be tweaked. Its not about one big change, it's not all or nothing. You start by introducing one component to your diet and then work from there.

Hamilton Health Services has developed a deeper dive, along with menu choices. I'm excited to start exploring and learning more so have ordered the 30 day guide. 


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Cholesterol risk for female retirees is far lower than for men, but lifestyle changes still make a difference

FREDERICK VETTESE
SPECIAL TO THE GLOBE AND MAILPUBLISHED AUGUST 19, 2025

Our previous chart showed the risk for men with elevated cholesterol levels. This week we are looking at the implications for retirement-age women.

As before, I show the risk over a 10-year period if no steps are taken to improve cholesterol levels (i.e., “do nothing”) and, once again, I have relied on the widely accepted Framingham Risk Score.

I then look at how the risk drops if someone adopts both a regular exercise routine and a Mediterranean diet – or makes no changes other than taking a low dose of statins. This was prompted by the many readers who were skeptical about the efficacy of statins or the willingness of Canadians to change their exercise and diet routines.

Besides age, your risk level depends on how healthy you are and what steps you are prepared to take to improve your health. The women in the chart below have somewhat elevated cholesterol (total of 6.6 mmol/L), slightly elevated blood pressure (systolic of 130) and are non-smokers with no history of diabetes. (Readers who want to access their own risk can enter their personal numbers into this tool: decisionaid.ca/cvd.)

Unsurprisingly, the higher the starting age, the greater the 10-year risk, although I would have expected the risk to rise more steeply with age than it does. It was also not a surprise that the risk levels for women are significantly lower than for men – barely half. (This can be seen by comparing this chart with the previous chart.)

The bigger insight is that changing your lifestyle is more effective in reducing cholesterol-related risks than relying solely on statins. While women could reduce the risk further by both taking statins and making lifestyle changes, the additional gain is rather marginal.

I can see how these results might discourage some people from taking statins, but the better course is to consult with a doctor before coming to that conclusion.

Frederick Vettese is a former chief actuary of Morneau Shepell and the author of the PERC retirement calculator (perc-pro.ca)

Fall Pleasures

Tangles of nasturtium running wild. They are one of my favourite plants, with their round green lily pad leaves and the bright blossoms. One of the most persistent blooms of the season. I've been popping them into the ice cube trays with sprigs of lemon verbena. They do make a refreshing treat splashed with water! And a lovely cocktail. As of today we've not yet had a frost, so there are several more for the picking.

Nasturtiums & ice cubes!

I really do love fall in my garden. The hydrangea putting on its show. The smell of the daphne. Milkweed and aster in bloom. The Elizabeth roses trying to get in one last bud while the hips ripen on long stems. 

Purple cone flowers going to seed

Jack in the Pulpit fruiting

Tiger eye sumac!

Tiger eye sumac!

Interesting seed pods of butterfly milkweed

Dahlia nestled in the thyme with nasturtium leaves. Definitely not native to this ecozone ;-)

Bonsai cherry flowering

Always something new to notice.

 
This year it was how much the cedars were browning and seeding. At first I thought it was some kind of fungus or bug, but it seems to be natural die-off. It must have been a tough year for them.

I thought I would be working like crazy transplanting this fall, but I only moved a few things here and there. The Itoh Peony hasn't bloomed since I planted it May 2024, so I moved it a few feet over so it gets a bit more sun.  I may have transplanted a bit too prematurely, but it actually budded shortly after I moved it. Hoping it forgives me.

All that is really left is planting the bulbs and putting in some edging.

Harvest Moon October 2025

Celebrated my brother Dave's birthday with lunch. Our brother Mike happened to be in town so was able to join us. Schnitzel! So appropriate for Oktoberfest. Three September/October birthdays. The three of us aren't working right now so we lingered and chatted about life in general. Lovely and leisurely. Then back to my house to enjoy the unseasonably warm weather in the backyard. Dave had to head out to pick up his car but Mike and I played cribbage. Mike won... wish he lived closer for the challenge game. Nice to be with the bros.

Later that night, Rob and I were celebrating another anniversary. Scarborough Uke Jam.Founded in 2013! Our first jam was February 2015 and it has brightened Mondays for us for many years, including through Covid. Names of songs were placed in a hat and everyone took turns picking a tune to pluck. Quite a repertoire has been developed over the years. Including, of course, Harvest Moon.

Under the Harvest Moon

Under the harvest moon,
When the soft silver
Drips shimmering
Over the garden nights, 

Death, the gray mocker, 

Comes and whispers to you 

As a beautiful friend 

Who remembers. 

 Under the summer roses When the flagrant crimson 

Lurks in the dusk 

Of the wild red leaves, 

Love, with little hands, 

Comes and touches you 

With a thousand memories, 

And asks you 

Beautiful, unanswerable questions.

- Carl Sandberg

The moon was full Oct 6. 

et-Pic Feast!

Kaarina's theme for Epitourists was Anne-Sophie Pic, chosen because of a story she'd heard about an astronaut who requested the chef's lobster bisque and foie gras for their stay at the International Space Station. 

One of the world's most decorated chefs, Pic has been awarded a total of twleve stars (so far) at different establishments. The fourth generation in her family to gain renown for culinary prowess, she claims not to have been professionally trained (at a school). Perhaps she's being just a bit disingenuous? She has, however, started her own cookery school, Scook, with the aim of passing on her knowledge.

When you see the photos of Pic's haute cuisine, the plates are works of art. I was a bit intimidated to try to replicate the more complicated dishes, but she did have some recipes more friendly to home cooks. 

Our meal ran throughout the day and we cooked leisurely in Kaarina's kitchen. 

*

MENU

lunch

Butternut Squash Soup with Coffee Whipped Cream

snack

Crottin de Chevre avec Miel Lavande et Baguette 

wine: Domaine L'Idylle Sylvain Tiollier Vin de Savoie Jacquère 2023

first

Chard Ravioli

wine: Calmel & Joseph Villa Blanche Viognier

second

Chicken and Nut Crust 

wine: Gabriel Meffre Laurus Côtes du Rhône Blanc 2023

third

Stuffed Tomato

wine: La Ligière Le Mourre de la Caille Vacqueyras 2022 (Elizabeth and Philippe Bernard)

dessert

Praline Choux and Hazelnut Praline Paste

*

Kaarina made a very tasty butternut squash soup, with the surprise ingredient of Coffee Whipped Cream. A fantastic combination!

I found some very cute petite Crottin de Chevre goat cheeses at Mckewans. When I saw them they reminded me of Paris fromageries. We ended up enjoying them separately as a snack, paired with a delicious french honey and alpine wine. 

Everyone participated in making the pasta; the dough had a surprising number of eggs! Laura prepared the ravioli stuffing with kale from her garden. We decided to make larger square raviolis to plate with the smaller rounds, partly because we were growing a bit impatient; partly because the dough was drying out. Once stuffed, they were fried in a pan and then cooked in vegetable stock. Really exquisite texture. 

Although the recipe called for guinea hens, none could be had, so Kaarina improvised with chicken breast. The nut crust was so delicious! Prepared ahead and then laid on top of the breasts in the oven.

I chose big heritage tomatoes to stuff because of their colour; they were quite tasty. Despite allowing the tomatoes to sweat ahead of time, most of them collapsed when I attempted to plate them. Rob wasn't fond of the lamb, so when I make these again, I'll try ground beef or pork instead.

I watched with fascination as Laura created the pastries and stuffing. She assured me the recipe wasn't difficult, but it certainly was time consuming! Delicious bites to end the meal.

RECIPES

Some of these are a bit lost in translation! Sheep and Ricotta Bush? 6 Feet of chard?

BUTTERNUT SOUP WITH COFFEE WHIPPED CREAM

(see below)

CHARD RAVIOLI
https://anne-sophie-pic.com/weeks-menu-2/?lang=en

(see below)

GUINNEA FOWL and NUT CRUST
https://anne-sophie-pic.com/menu-of-the-week-april-13-to-19/?lang=en

GRANDMA SUZANNE'S STUFFED TOMATOES
Anne-Sophie Pic: Queen of French Cuisine

PRALINE CHOUX and HAZELNUT PRALINE PASTE
Here’s the praline choux recipe and the hazelnut praline paste recipe I used
https://anne-sophie-pic.com/menu-of-the-week-april-20-to-26/?lang=en

https://theloopywhisk.com/2020/10/04/hazelnut-praline-paste-recipe/



 

Chard ravioli,

sheep and ricotta bush

A great restaurant classic for a long time, this dish uses – which is rare – the often overlooked white and green of Swiss chard, which it combines with the smoothness and freshness of the bush and ricotta. The ravioli, cooked here in a pan and then in vegetable broth, can be prepared in advance and frozen. Serve with grilled fish, such as red mullet.

Ravioli dough

500 g flour

10g salt

16 egg yolks

1 dash of olive oil

1 tsp. teaspoon white vinegar

The filling

5 shallots

1 dash of olive oil

6 feet of small chard

10 cl vegetable broth

1⁄4 bunch of chives

1⁄4 bunch chervil

Zest of 1 lemon

80 g ricotta

80 g of sheep’s milk

Salt, freshly ground pepper

The cooking

50 g butter

20 cl of vegetable broth

Fine salt

Equipment

Food processor (mini-mixer)

Clingfilm

Pasta rolling mill

3 cm diameter

round cookie cutter

1️⃣ Ravioli dough

In the bowl of a food processor, pour in order, while mixing: flour, salt, egg yolks one by one, olive oil and white vinegar. Form a ball and cover with cling film. Leave to rest in the refrigerator overnight.

2️⃣ The filling

Peel and chop the shallots. In a small casserole dish, fry them with olive oil over low heat for 10 min, stirring often. Set aside.

Peel and dice the white chard. In a saucepan, cook them over very low heat with a little olive oil for about 2 min. Add the broth and cook for 5 min. Set aside. Cut the chard green into thin strips, then immerse them for a few seconds in a pan of boiling salted water.

Drain them a first time, cool them under running water, then drain them again and set aside. Finely chop the herbs. Chop the lemon zest. In a bowl, mix all the stuffing ingredients. Salt, pepper and set aside.

3️⃣ The development of ravioli

Roll out the ravioli dough 0.5 cm thick and cut it into 3 cm diameter discs using a cookie cutter. Isolate half of the discs and place a spoonful of stuffing in the center of each. Take the other half of the discs and place them on the first to close the ravioli. Solder the edges by pressing. It’s important to blow out the air indoors.

4️⃣ Cooking ravioli

In a frying pan, fry the ravioli with the butter over medium heat for about 2 min, turning them delicately to color them on both sides. Pour the broth to deglaze the cooking juices, then bring to the boil and cook for another 2 or 3 min. At the end of cooking, the juice reduces, thickens and coats the ravioli in a creamy sauce. Serve the hot ravioli right away

📷 Mickael Roulier

BUTTERNUT SQUASH SOUP

adapted.... Pumpkin soup

500 g pumpkin

1 onion

1 dash of olive oil

20 g semi-salted butter

20 cl vegetable stock

15 cl of liquid cream

1 pinch of fine salt

Whipped cream

1 tbsp. blue mountain coffee beans

15 cl very cold liquid cream

1 pinch of salt

1 

Pumpkin soup

Peel and cut the pumpkin into small pieces. Peel the onion and chop it finely. In a saucepan, gently sweat the pumpkin pieces with the oil and butter over a low heat for 5 minutes, then add a pinch of salt. Add the vegetable stock, then the cream and bring to the boil. Leave to cook for 15 minutes, then blend with a hand blender or food processor (if necessary, pour the mixture back into the saucepan). Adjust the salt seasoning if necessary. Keep warm without boiling.

2 

Whipped cream

In a mortar, crush the coffee beans with a pestle so as to obtain a powder that is not too fine. Remove the larger particles by passing the grind through a fine sieve. On the other hand, whip the liquid cream in a bowl on ice, making sure to incorporate air when whipping. Whip the cream so that it is smooth and keeps its consistency. Then add the coffee and season with salt.

3 

The finish

Pour the hot pumpkin cream into verrines. Finish with a spoonful of Blue Mountain Coffee Whipped Cream. Serve immediately.

 Good to know :

Blue Mountain coffee is a rare coffee from Jamaica, 100% Arabica, which is found in roasters. You can replace it with another 100% Arabica coffee for its incomparable bitterness and strength.

Yondering Home - 2025

What a spectacular end to our summer Yondering.

Rob and I left Waupoos September 15th on a late summer day. The sail plan was to take the outside route, get to Cobourg and anchor overnite, then reach our slip at BPYC by the second evening. We had waited for a suitable weather window for the trip home: three days fair weather with no storms forecast; winds moderate and blowing in the right direction (North/East - East). 

Things did not go according to plan. We ended up sailing straight on til dawn, and then some. The motor gave out, so we were obliged to keep on sailing. 

Sunrise. Sunset. Moonrise. Sunrise. Thirty six hours total! What an adventure!

We left Waupoos in morning twilight, the motor puttering along as Rob hoisted the mainsail. Once underway we unfurled the jib and turned off the engine to enjoy the winds and the quiet. After a few weeks on the dock, seeing the sails puff out was pure rapture. Four hours in, the winds died down a bit so we started to motorsail, taking our speed to 5 - 6 knots. No other boats accompanied us under the September skies.

Eleven hours into our journey, after we had circled past Wicked Point, a monarch butterfly visited us in the cockpit. The sight of butterflies always lightens my heart.

Then: Pop! Pop! Pop! G R I N D Clickety Clackety. The engine suddenly started making alarming noises while blowing white smoke. It was around 5:30 in the afternoon. Without a working engine, we decided the best course was a straight sail home, foregoing an overnight stay in Cobourg.

It was going to be a long haul. Neither of us had experience sailing at night, but winds were light and we decided to take turns at the helm. 

Our Catalina Tall Rig isn't conducive to having the lines run back so it isn't possible to raise the mainsail from the cockpit. Over the years, I have held my breath watching Rob on the top deck hoist and drop it in strong winds. We decided to sail by the jib the rest of the way home. 

Evening twilight started around 6:30, and the sun was sinking under the horizon when we dropped the main.

Speed now 2 - 3 knots. It was going to be an even longer night. As skies darkened, winds grew lighter. At some points, winds weren't high enough to even register on our navigational instruments. I watched the arrival time get later and later into the following day. When I went down for a nap, we were in front of Cobourg, and when I came up to relieve Rob a couple hours later, we were still in front of Cobourg. Bobbing. Were we going backwards?

It was indeed a long night as we took our turns at watch, but it was a beautiful one. The moon rose as a sliver of silver. We saw shooting stars among the thousands that lit the heavens. Loons sang their haunting calls. 

Front row seats for dawn. Morning twilight was on full display. During the astronomical phase we could see a morning glow near horizon; nautical twilight we could still see the stars; civil twilight emerging into brightness. Then the sun rose right on the horizon behind us. Sublime!

Rob handed me a mug of the tastiest instant coffee I ever had. 

We were now at the 24 hour mark of the sail. Winds continued favourable and we continued to swap spots at the helm to take naps. The city of Toronto and Scarborough Bluffs could finally be seen in the distance. Speeds now 3 - 4 knots. It would be another 11 hours before we could make out the lighthouse in front of Bluffers Park.

 

We called C-Tow to meet us. At 4:45, Jamie the operator, tied us to the Boston Whaler that would tow us into our club. Talk about a grand entrance! Alan, Mari and Dave were there to catch us as we shifted perfectly into our slip a little before 5:30 p.m.

At 7 pm. I was telling the story at my Book Club meeting in the clubhouse, but before the end of the meeting I hit a wave of exhaustion. Rob and I took an uber home to our bed for a well deserved and undisturbed sleep.