Dr. Tim Says….

I hear a lot of patients say things about eating healthy and losing weight that are simply not true. For the next few weeks I am going to share some of these myths with you and the truth behind them.

Myth: The kinds of foods that you eat are more important than the amount you eat.

Truth: People will go out of their way to eliminate carbohydrates or fats completely from their diet. Most of the time they end up eating the same number of calories in other types of foods.

Calories are calories whether they come from fat or carbs. If you eat too many calories for the amount that you are going to burn, you will gain weight. Simple. It is the amount of food that you eat that is important. Weight Loss Myths, Part 2

Featured Recipes

“We kids feared many things in those days – werewolves, dentists, North Koreans, Sunday School – but they all paled in comparison with Brussels sprouts.”
-Dave Barry, American humorist

Shredded Brussels Sprouts | Low Sodium Version

Mr. Barry may be right about the Brussels Sprouts that he had as a kid, but these are amazing. This recipe is a variation of the Lemon Butter Brussels Sprouts. The idea for shredding them is not mine but a friend, Chef Michael Omo, from the MGM Grand Hotel in Las Vegas. He served these to me at a lovely dinner in his home. At first I thought they were leeks, the flavor was so luscious and sweet. If you’re like Dave Barry, try your Brussels sprouts a la Chef Omo.

Lemon Butter Brussels Sprouts

All four taste buds are activated in this one. Bitter Brussels sprouts, salt, sweet honey and tart lemon juice. All suspended in luscious butter.

Dr. Tim Says….

I hear a lot of patients say things about eating healthy and losing weight that are simply not true. For the next few weeks I am going to share some of these myths with you and the truth behind them.

Myth: Skipping a meal is a good way to diet and lose weight.

Truth: The research shows that if you skip meals you are more likely to be overweight. This appears to be especially true for those who skip breakfast.

With skipped meals there is a slowing of your body’s metabolism. The theory is that this is to preserve the stored calories through slowing the need for them. There is also good evidence that if you skip a meal you are likely to eat more at the next one, or worse, to snack (usually on whatever is handy). Weight Loss Myths, Part 1

Featured Recipe

Here in the United States we’re going through quite a heat wave. Recently we received a request from a young lady who was sweltering in her New York City apartment asking for recipes that didn’t require turning on her oven. The great thing about seviche is that the acid in the marinade reacts with the proteins in the seafood, changing the molecular structure in much the same way as heat does. It will work with any meat, but using delicate foods like seafood or chicken works better.

Chipotle Seviche | Low Sodium Version

This is a variation of my other Seviche recipe to show how many different flavors can go into this simple, healthy and lovely dish. It can be sweet or spicy and you can use any fish that you like. Don’t limit yourself to shrimp and scallops – use calamari, mussels or a firm white fish like grouper. Corn works great as a garnish in place of red onions or tomatoes.

I usually cut the fish into smaller pieces – about a half an inch at the largest – and they should be nearly uniform in size so that they “cook” at the same rate.

Because of the acids used in seviche it is best to use a non-reactive container to mix and store this recipe. Glass or stainless steel are best. I avoid using ceramic because older glazed pottery can contain lead.

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as [...]]]> Pizza with Mushrooms and Prosciutto

Even though there is a relatively high amount of fat and salt in prosciutto, the intense flavor of the dry cured ham can really make a dish. Looking for rich, concentrated flavors, such as prosciutto, Parmigiano-Reggiano and the reduced vinegar makes for complex dishes.

Pizza with Roasted Eggplant and Feta

Quite simply, pizza is the perfect food. This recipe has it all – good fats, good carbs, lots of fiber, great flavor – the perfect balanced meal!

Pepperoni Pizza

“Believe it or not, Americans eat 75 acres of pizza a day.”
-Boyd Matson, National Geographic explorer

You deserve your share of that acreage and this pizza is the real deal. If you don’t want to make your own tomato sauce using one of the bottled sauces works fine. The Newman’s Own® Marinara sauce is a good choice and not too terribly high in sodium (it will add about 225 mg of sodium to this recipe). It has a good sweet flavor that’s just right for pizza. You can also look for a low-sodium tomato sauce if you are on a salt restricted diet — they are much easier to find these days.

Pizza with Tomato, Basil and Roasted Garlic

If you are going to make pizza regularly (and you should – it’s really healthy), then buy a pizza stone. These come in both round and rectangular shapes and are made with everything from ceramic to clay to different mixtures of cement. The latter appears to be more durable (I have broken more than a few ceramic pizza stones). More on Pizza Stones

Here’s the deal. A couple of slices of pizza have [...]]]>

Chef Tim Says….

I believe that pizza is the perfect food. I say this all the time to patients. Most are shocked by the statement, but it’s true.

Here’s the deal. A couple of slices of pizza have about 60 grams of carbohydrates in the crust. That’s in the range of a dinner portion for most people. (For those working on their weight, one slice will do.) There’s a lot of fiber in that crust too – 4 grams if the dough is made with white flour, and by using whole wheat flour there’s twice as much. The Perfect Food: Pizza

Featured Recipes

Pepperoni Pizza

“Believe it or not, Americans eat 75 acres of pizza a day.”
-Boyd Matson, National Geographic explorer

You deserve your share of that acreage and this pizza is the real deal. If you don’t want to make your own tomato sauce using one of the bottled sauces works fine. The Newman’s Own® Marinara sauce is a good choice and not too terribly high in sodium (it will add about 225 mg of sodium to this recipe). It has a good sweet flavor that’s just right for pizza. You can also look for a low-sodium tomato sauce if you are on a salt restricted diet — they are much easier to find these days.

Pizza with Tomato, Basil and Roasted Garlic

If you are going to make pizza regularly (and you should – it’s really healthy), then buy a pizza stone. These come in both round and rectangular shapes and are made with everything from ceramic to clay to different mixtures of cement. The latter appears to be more durable (I have broken more than a few ceramic pizza stones). More on Pizza Stones

One of my colleagues in the Tulane University School of Business is working on research into people’s behavior and how they are [...]]]> Track Your Exercise Using
The Real World Diet – You Could Win an iPod Touch!

An invitation from Dr. Harlan:

One of my colleagues in the Tulane University School of Business is working on research into people’s behavior and how they are motivated to exercise. She has asked me to invite people who are using The Real World Diet to participate and is offering prizes if you register and complete the study.

All responses to the study are kept confidential. For more details about the study and how you can win an iPod Touch, just click here.

Chef Tim Says….

I remember the first time I had salade niçoise. I was about twelve or so and working as a busboy at a fancy restaurant in Atlanta called The Bonnie Brooks Farm. It had been just “The Farm” until the new owner bought it from an venerable Atlanta restaurant family, changed the name and installed his wife Bonnie Brooks in the lounge as the main act. Well, actually she was the only act and had been modestly famous in the sixties. This was the early seventies and she was kind of a Petula Clark type. Her husband (whose name I don’t recall) was very dashing in that sort of New Jersey mafia don sort of way. Niçoise I Have Known

Featured Recipes

Tuscan Meatloaf

Meatloaf is fantastic because you can make it on a Sunday in about 20 minutes prep time. The great thing is that you’ll have leftovers for the week. This is a great variation on meatloaf with everything in one pan – protein, great carbs and veggies all wrapped up in good fats and great Tuscan seasoning. Serve this with a great side salad and you are set.

Salade Nicoise

I have never met a canned olive that I liked. I was at a restaurant recently and ordered a Salade Nicoise and was presented with a beautifully arranged plate. Gorgeous lettuces, a light vinaigrette, quartered hard cooked eggs, small perfectly boiled potatoes, two thin anchovy filets and grilled tuna. And there sprinkled over the top were canned, sliced black olive slices. Blech! A beautiful salad ruined by less-than-perfect ingredients.

There are a lot of vitamins sold today. They [...]]]> [This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

There are a lot of vitamins sold today. They come in all forms – pills, capsules, packets of pills and supplement drinks. We now have more and more good research that says they are pretty much worthless. We know that vitamins are good for you, but the research is now clear that getting your vitamins from food and not supplements is better for you. Vitamins and Supplements

Featured Recipes

Fusilli with Morels and Roasted Garlic | Low Sodium Version

When I told a friend that I had some fresh morels, they asked how I was going to prepare them. “As simply as possible” was my reply. There’s so much great flavor in these guys that you don’t need much. Garlic, shallots, butter… that’s all you need.

Polenta and Eggs

If I had a nickel for every time in the last year I have said, “eggs are OK; quit worrying about them,” I would be pretty rich by now. They’re OK and this is a great way to have them. It’s sort of like toad in the hole with great flavorful carbs and rich yummy eggs.

Exercise Ideas:
Play Video Games!
Exercise with Jacques Courseault, M.D.

Video games aren’t just for kids! According to a recent report, 53 percent of American adults play video games, and one in five adults (21%) play every day or almost every day. While sedentary behavior is linked to chronic diseases and obesity, new, active video games systems may help you meet your weekly exercise recommendations. Play Video Games!

While having dinner with friends recently, I was asked [...]]]> [This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

While having dinner with friends recently, I was asked about how to eat out. What should someone look for when choosing a meal? It’s easy when you are at home and can weigh food. When you are looking at a menu it can be tough to know whether what you are reading will come out of the kitchen as you expected.

The first thing to consider is planning. As I have said many times, being healthy is about having a plan, whether it is what you eat, exercise or any other factor. By making the decision to go to a restaurant that’s going to offer you. I’m not a fan of fast food, but there are some good choices at fast food restaurants, and most every chain offers information on the nutritional content of their food. They don’t do a very good job of this in their restaurants, but most have nutrition facts online. Check their web site before you go, and over time you will build up a list of your favorites. Eating Out

Featured Recipe

Pasta with Mushroom Bolognese

Sauce Bolognese is the most popular dish in England. I have read estimates that the average Briton eats pasta with Bolognese every week. Most of this is from a bottle, however. This is one of the easiest fresh sauces to make and so delicious. Start to finish it takes only about 20 minutes of cooking time for a fresh delicious sauce – that’s almost as fast as opening the bottle and heating it up.

Resistance Training:
Improve Muscular Endurance
Exercise with Jacques Courseault, M.D.

Improving muscular endurance takes a back seat to increasing muscle mass when discussing methods of resistance training. However, muscle endurance is just as important, because it allows muscles to exercise for an extended period of time before becoming fatigued. Endurance training is beneficial for walking, jogging, biking, swimming and other physical activities that require continuous movement. Furthermore, endurance can contribute to weight loss because cardiovascular exercise can be maintained for a longer duration. Improve Muscular Endurance

It’s common for folks to think that eating healthy means that [...]]]> Understanding Taste

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

It’s common for folks to think that eating healthy means that food doesn’t have any flavor. This couldn’t be further from the truth. Understanding the flavors in ingredients and how they blend together is key to getting great results in your kitchen.

There are five types of receptors on the tongue that sense the flavors that we taste. They are salt, sweet, bitter, sour and one called umami. Each of these flavors acts on their own, but how they interact with each other is key to making recipes taste fantastic. Activation of any one taste will enhance another taste bud. Blending the flavors is important in all cooking and is the basis for great tasting healthy recipes. Understanding Taste, Part 1

Featured Recipes

Sausage and White Bean Tortilla Casserole | Low Sodium Version

You gotta love tortilla casseroles. They’re so quick and easy and make great leftovers. I like spicy sausage and this goes perfect with the white beans. If you don’t want this to be too spicy you can use milder sausage and less chili powder.

Southern Green Beans

You can cook these as long as you want. True southern beans are cooked to heck and gone and I do love them that way.

How to Conserve Muscle Mass During Weight Loss
Exercise with Jacques Courseault, M.D.

Performing a search for “How to Build Muscle Mass” leads to bodybuilding sites, muscle supplement ads or vague advice on how to get “ripped.” Your time is too valuable to waste on confusing recommendations that may or may not produce sustainable results. Advice for increasing muscle mass should be based on years of research by reputable organizations.

Researchers from the American College of Sports Medicine (ACSM) meet every seven years to update recommendations for effective resistance training. These recommendations are used to design resistance training programs to improve muscle strength, power, size and endurance. How to Build Muscle Mass

Back when David Letterman had his heart trouble a few [...]]]> Eating Healthy: Coffee

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

Back when David Letterman had his heart trouble a few years ago, he talked about how his doctors had told him that he couldn’t drink coffee anymore. At the time all I could think was, “Find a new doctor.” There has never been good evidence for telling patients not to drink coffee. In fact, there’s a ton of research showing that coffee is good for you.

In one study of coffee consumption, researchers in Italy enrolled over 11,000 recent heart attack sufferers in research lasting three and a half years. At the beginning of the study, and at regular intervals throughout, the subjects were interviewed regarding their diet, including specifically their coffee intake. The diet and coffee consumption of those subjects who experienced another heart attack or a stroke during the study were compared with those subjects who didn’t have any problems. Go Ahead, Drink Coffee

Featured Recipe

Wild Mushroom and Sausage Linguine

I love using sausage in recipes like this. I look for the best quality sausage with as natural ingredients possible. I also look for those with lower sodium – no more than about 350 mg per ounce. Adding the sausage early in the cooking, as with this recipe, intensifies the flavor and means that you’ll have to add less salt to your dish.

How to Conserve Muscle Mass During Weight Loss
Exercise with Jacques Courseault

Conserving muscle mass, or lean body mass (LBM), is essential to maintaining a healthy body composition during periods of weight loss. Muscle supports your joints, helps you to perform daily activities, keeps you looking toned and boosts your resting metabolism, or the energy you expend at rest. Dr. Cedric Bryant, the Chief Science Officer for the American Council on Exercise, states that an extra pound of muscle can result in an extra pound of weight loss over a year. How to Conserve Muscle Mass During Weight Loss

It is clear that soft drink consumption [...]]]> Eating Healthy: Soda

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

It is clear that soft drink consumption is a major contributor to health problems.

I have had emails from industry representatives disputing this, but their argument that drinking Coke or Pepsi has nothing to do with obesity, diabetes and other health issues is fantasy. But they do make their living selling sweetened water: it is in their interest for you to continue to purchase their products.

Here are a number of reasons to take soda out of your routine.

Chef Tim Says….

I am writing to all of the folks in New Orleans who follow Dr. Gourmet. This past weekend I was wandering around the French Quarter taking in the beautiful day and stumbled across the most fantastic place: Meltdown Popsicles. This shop is a cute little place at 508 Dumaine Street and is run by Michelle Weaver. The sign outside promising “gourmet popsicles” drew me right in. Wowser! This place is great! Meltdown Popsicles

Featured Recipe

Cumin Dusted Flank Steak with Black Beans

Simple, simple, simple. This great steak dish takes all of about 20 or 25 minutes to make and is so satisfying. If you want it a bit spicier, you can add more (or less) cayenne pepper, but your favorite hot sauce can give it an altogether different flavor.

This recipe is gluten-free, lactose-free and low in sodium (salt). Those with GERD / Acid Reflux and Coumadin (warfarin) users should avoid it.

Desserts are an important part of eating well and eating [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

Desserts are an important part of eating well and eating healthy. The key to making dessert part of your healthy diet is that you should consider desserts as a special part of your life. Dessert is not something that should be eaten every day.

If you are working on losing weight, then dessert should be considered a serving that you substitute for another portion maybe once a week. When I am working on dessert recipes, my goal is for them to be 200 calories or less per serving. I try to minimize simple sugars wherever possible. Often I use different artificial sweeteners, but just minimizing the amount of sugar in a particular recipe can be very effective.What About Desserts?

Featured Recipe

Jambalaya Salad | Low Sodium Version

Sausage is one of those ingredients that speaks most to the reasons for locally sourced food. The large companies make “low fat” sausages that on the one hand are better choices health-wise, but they are highly processed and some that I have looked at contain MSG as well as other questionable ingredients.

I picked up a package of locally made andouille sausage and there was less saturated fat listed on the package than those from the big companies and less sodium as well. In a dish like this one, if you find a sausage that contains much more than 500 mg in a 2 ounce serving, leave out the added salt.

This recipe is gluten-free (provided you use gluten-free pasta), lactose-free and safe for Coumadin (warfarin) users. Those with GERD / Acid Reflux should avoid it.

Eating and Exercise:
What to Eat and When to Eat It
Exercise with Jacques Courseault

Some days your workout is full of energy and other days you wonder if you have enough energy to make it through the first few exercises. You may want to take a closer look at what foods you are eating and when you are eating them. Properly managing your meals, snacks and beverages before and after exercise can have a huge impact on your workout intensity and how well your body recovers from your workout.

Follow these tips to get the most from your workout (this is intended for simple workouts and not endurance sports). Eating and Exercise: What to Eat and When to Eat It

When I discuss cholesterol results with patients [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

When I discuss cholesterol results with patients they’ll often tell me, “I’ll stop eating red meat.” Unfortunately, it’s not that red meat is bad for you, but folks generally eat too much of it and also don’t choose the right cuts.

Beef is okay for you, but it’s best to not to eat it more than about once a week. It’s the amount of fat in beef that you want to keep an eye on, so choosing lean beef is the key. Keep your choices under 10 grams of fat with less than 4 grams of saturated fat in a four ounce serving. Your New Pantry: Red Meat Choices

Featured Recipe

Shredded Brussels Sprouts Salad

I love Dave Barry but I like brussels sprouts even better. Sad, I suppose, but I loved them as a kid too. If you don’t really care for them, try this technique of shredding them and steaming. They lose a lot of their bitterness and are sweet. This makes them a great base for salads. You can use almost any variation with this. Salmon or shrimp would work great. Peas or garbanzos instead of corn. Almonds instead of pine nuts. That’s the great thing about recipes. Once you have the building blocks you can tailor them to your own taste.

This recipe is low in sodium and gluten-free. Coumadin (warfarin) users, those with GERD / Acid Reflux and those who are lactose-intolerant should avoid it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

While we know that Vitamin D levels which simply prevent rickets are not adequate to provide optimal health, we are continuing to explore exactly how much vitamin D supplementation is beneficial. There is controversy among scientists over this issue. Some researchers and professional groups now recommend 75 nmol/L and perhaps h

The research on Mediterranean style diet does [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

The research on Mediterranean style diet does include good information on dairy products. The data says that including dairy in your diet is healthy, but most of the dairy in the Mediterranean Diet is lower in fat or processed, such as cheese or yogurt.

The dairy council would have you believe that drinking milk can lead to weight loss. This really isn’t the case. In one study, men with the largest increase in total dairy intake gained slightly more weight over the course of the 12-year study than those who decreased their dairy intake the most. The good news is that the weight change was in those drinking high-fat dairy products and low-fat dairy was not associated with weight change. So what are the best choices for having in your cupboard?

Featured Recipe

Flank Steak with Garlic Balsamic Reduction

Sometimes the simplest recipes are the best. This sauce takes very little effort but is so rich and really brings out the flavor of the grilled steak.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is gluten-free. Those with GERD / Acid Refluxand those who are lactose intolerant should avoid it.

How to Exercise with
Disabled or Weak Legs
Exercise with Jacques Courseault

Spending long hours sitting in a wheelchair or in a bed can not only be uncomfortable, but can also lead to weight gain, weakened muscles, joint and muscle stiffness and weakened heart and lungs. Thus, moving as much as possible is very important for anyone with disabled or weak legs. This is easier said than done, because quite a few exercises, particularly aerobic exercises, involve the use of functioning legs. However, you must remember that you have a greater amount of muscle in your trunk and arms than you do in your legs! You can design your personal exercise program to focus on working these muscles to reap the benefits of an exercise program. How to Exercise with Disabled or Weak Legs

It seems like a simple thing, choosing [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

It seems like a simple thing, choosing poultry. For years folks have thought that eating healthy means more chicken and fish. I hear that all the time from patients. So what to choose and how? Your New Pantry: Poultry Choices

Featured Recipe

Stuffed Creole Chicken

Stuffed chicken recipes like this one are a lot easier than you think. The key is to pound the chicken just right. Use a piece of cling wrap about 18 inches long. Place the chicken breast or thigh on the left half of the plastic film and fold the other half over. I have a meat mallet but you can use the back of a sauce pan. Start with the thickest part of the meat and pound lightly, working your way toward the outside.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is gluten-free. It may be safe for those lactose-intolerant persons who can tolerate some cheese. Those with GERD / Acid Reflux should avoid it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Most of our readers are aware that breastfeeding is THE standard for good infant nutrition and that it has many health benefits for babies. You may or may not be aware that her breastfeeding choice may significantly impact a woman’s future health.Breastfeeding: A Woman’s Health Issue

Carbohydrates are not your enemy. After years [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

Carbohydrates are not your enemy. After years of research we do know what we have known for a long time – poor quality calories are bad for you. It doesn’t really matter whether the focus is on carbs or fat or protein, if the quality of the food is great, the food is likely great for you.

So what are the best quality carbs for your pantry?

Bread is a great place to start because so many people fear it. Don’t. Breads are a great part of a healthy diet. Your New Pantry: Starch Choices

Featured Recipe

Stuffed Roasted Eggplant | Low Sodium Version

Pretty much everyone but us Americans calls eggplant aubergines. I agree with Jeff Smith that it’s a lovely name. But they’re really lovely to eat and this recipe has tons of flavor. The stuffing is rich on its own and the melted mozzarella makes it even better.

This recipe is gluten-free and may be safe for those lactose-intolerant persons who can tolerate some cheese. Both those with GERD / Acid Reflux and those on Coumadin (warfarin) should avoid it.

First and foremost, choosing a fat should be based on [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

First and foremost, choosing a fat should be based on what you are going to use it for. I try to use a variety of fats, carefully and where I feel they will do the most to enhance the flavor of my recipes.

As I have mentioned, I use butter in sparing amounts where the flavor will shine through. Rather than use a tablespoon of butter to saute with, I might use a couple of teaspoons of a mono-unsaturated oil that doesn’t have as much flavor (like canola oil) combined with a teaspoon of butter. The rich flavor of the butter will come through, but there’s much less saturated fat.

Here’s a guide to what I keep in my cupboard and fridge so that I have the best choices available: Your New Pantry: Oil and Fat Choices – The Details

Featured Recipe

Quinoa with Peas | Low Sodium Version

I met a person recently who thinks white rice is bad and is pretty humorless about it. It’s pretty silly but there you have it. Food is about balance, and sometimes you have white rice, sometimes risotto, sometimes brown rice and sometimes…. You get the idea. Ingredients are not evil or bad.

This is a riff on a similar recipe using risotto that would make white rice haters happy. That’s not why I made this, however. I did it because I love quinoa: its nutty flavor adds a lot to this and makes the perfect quick and easy side dish.

This recipe is low in sodium (salt), gluten-free and safe for both those with GERD / Acid Reflux and those on Coumadin (warfarin). Those who are lactose intolerant but can tolerate hard cheeses may be able to enjoy it safely.

My Muscle Has Turned Into Fat!
(Or Has It?)
Exercise with Jacques Courseault

Missing planned workouts happens to the best of us. In addition to the tremendous guilt deep inside your conscience, you notice that certain areas of our body that were once muscular are now ill defined. Well, the most obvious answer is that your hard earned muscle has now transformed into fat. However, this common exercise myth is far from the truth. My Muscle Has Turned to Fat!

Time and again you will hear “eat more monounsaturated fat” [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

Time and again you will hear “eat more monounsaturated fat” or “don’t eat too much saturated fat.” These are certainly true statements, and over the last ten years or so we have learned a great deal about just which fats can be a problem and which are actually good for us. I get the question all the time at the DrGourmet.com web site about when and how to use butter, which is the best oil for cooking and how about baking? Your New Pantry: Oil and Fat Choices – The Basics

Featured Recipes

Seared Grouper with Mediterranean Salsa | Coumadin Safe Version

O.K., salsa is Mexican and likely originated with the Incas (remember that tomatoes were taken back to Europe from the New World). Even so, I came across a recipe for a tomato and olive salsa that I wasn’t all that impressed with and elaborated on that. After coming up with this I found that I wasn’t the first (no one ever really is).

This is great with almost any fish and is more of a Spring or Summer dish maybe, but there are times during the winter when I want these fresh, bright flavors. If you don’t have great, fresh summer tomatoes, choose grape or cherry tomatoes. They’ll give this a much brighter taste year ’round.

This recipe is low in sodium (salt), lactose-free and gluten-free. Those with GERD / Acid Reflux should avoid it.

Mushroom Salad

One of the first restaurants I worked in served this mushroom salad. It was very elaborately prepared tableside by the waiters with the flourish of chopping, mixing and plating in front of the wide eyed customers. At the time I hated mushrooms, but back then fresh mushrooms were actually something of a novelty. One taste of this delicious salad and my life was changed forever.

This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is low in sodium (salt) and gluten-free. Those who are lactose intolerant should avoid it.

Handling Soreness After Exercise
Exercise with Jacques Courseault

Delayed Onset Muscle Soreness (DOMS) is the ache that you will experience one to three days after beginning a workout program or improving it.

DOMS is the first positive sign of muscle adaptation. During your workout, microscopic tears in muscle fibers occur. Immediately after your workout your body goes to work to repair those torn muscle fibers by increasing their width and adding more individual fibers to the muscle that you exercised. Handling Soreness After Exercise

When I am giving talks I always joke that none [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

When I am giving talks I always joke that none of my patients ever eats Oreo cookies. Now, I find this really strange because the aisles in the grocery store are FULL of cookies (but none of my patients are buying them). This always gets a big laugh, but I think folks are laughing at themselves. We aren’t always honest with ourselves, and probably even more often are not completely honest with our doctors (shocking, I know). Your New Pantry: Getting Started

Featured Recipe

Tuna Melt | GERD / Acid Reflux Friendly Version

When I was growing up this was pretty common in the South, but it didn’t have tomato on it. When I went to New Jersey as a teen was the first time I had a Tuna Melt with tomato, and in spite of my Southern upbringing, this is the way it should be. The tomato adds some moisture and sweetness that just completes the sandwich.

This recipe is safe for Coumadin users and is low in sodium (salt). Those with gluten allergies should use gluten-free bread in this dish. Those who are lactose-intolerant but can tolerate cheeses may be able to enjoy this dish.

Strong Muscles Fight Disease
Exercise with Jacques Courseault

Resistance training is a type of exercise that is focused on building skeletal muscle to increase strength, improve health, and overall appearance. Late night television is peppered with commercials about bigger muscles, defined abs, and tighter thighs. Most of these actors are professional weight lifters, and their nine to five day job is spent in the gym. Not all of us are that lucky to get paid to look good. So why should we invest our time and energy into resistance training? Tthe truth is that building muscle strengthens more than our biceps. Strong Muscles Fight Disease

In the last few decades portion size has become a [...]]]>

Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

In the last few decades portion size has become a major issue, with portions in restaurants increasing dramatically. Forty years ago a 32 ounce milk shake with 1,160 calories would have been unusual. There was no such thing as a Quarter Pounder (let alone a Double Quarter Pounder) and getting a mountain of nachos would be rare. These huge plates have spilled over into how people choose their food. Portion Size Yourself

Featured Recipe

Quick Chicken Noodle Soup | Coumadin Safe Version

(Almost) everybody loves Chicken Noodle Soup. There’s just not a much better meal and if you are getting yours from a can, this is the easy compromise. It does take a little longer than opening a can, but the reward is so great! This recipe is all of about 10 minutes active cooking time and it’s oh, so worth it with true chicken flavor.

Cooking the noodles separately is key. It allows you to keep the soup from becoming cloudy with the starch from the noodles and to precisely cook them ’til they are just done. Add them to the soup with the fresh parsley at the last minute for that fresh, fresh flavor.

This recipe is low in sodium (salt) and lactose-free. It is gluten-free provided you use gluten-free pasta. There is onion in it, but the onion is cooked long enough that those with GERD / Acid Reflux should be able to tolerate it.

There’s good research about snacking and it seems most of [...]]]> Dr. Tim Says….

[This article is part of The Real World Diet Coaching Program, an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

There’s good research about snacking and it seems most of us are one of two types. We are either sweet snackers or salty snackers. Knowing which you are can help you manage your weight by making sure you have snacks on hand that will be satisfying. This doesn’t mean that you need to schedule every one of your snacks, but having the right snack available helps you keep from eating things that you might want to avoid. Snacking is Essential

Featured Recipe

Chicken Cacciatore | Coumadin Safe Version

There are so many variations on this recipe it’s amazing. I started working on it about 6 months ago and found recipes with all different ingredients. Some had onions, peppers, mushrooms, different pastas, boneless chicken, bone in, skin on and skin off. The result for me was to make it as simple as possible for you to make and to eat. Peppers, onions but no mushrooms. Dried herbs and great parmesan and it all comes together to be warm and comforting.

This recipe is low in sodium (salt). It is gluten-free provided you use gluten-free pasta. Those who are lactose intolerant but can tolerate cheese may enjoy it. Those with GERD / Acid Reflux should avoid it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Most doctors and mothers would agree that breastmilk is the best diet for a newborn. But what if you aren’t going to be with your baby 24 hours a day? Many women choose to express (pump) milk for their babies.

After the breastmilk is expressed, how long does it last? Most formulas need to be freshly prepared for a feeding and then discarded if the baby does not finish the bottle at that feeding (read label directions for specific brands). Breastmilk, on the other hand, stays fresh a long time. But how long? Keeping and Storing Breastmilk

These finger foods [...]]]> New Year’s Eve parties can be everything from a simple gathering of friends for h’ors d’oeuvres, an informal buffet or an all out dinner party. Here are some ideas for any party you might want to throw.

Appetizers

These finger foods will let you create a healthy spread and your guests don’t have to know that the choices are actually good for them.

Steamed Artichokes with Romesco Sauce
Shrimp Cocktail
Chicken Satay with Thai Peanut Sauce

Cut vegetables with
Roasted Carrot Spread
Guacamole
Artichoke Dip

Buffet-Style

A great choice is to make a Southwestern buffet. All of these can be prepped in advance and folks can easily serve themselves.

Lentil Chili
Soft Corn Tacos
Shrimp Quesadillas

Dinner Party

These are simple recipes that can be prepped in advance so you’ll have time to spend with your guests.

Chicken with 40 Cloves of Garlic
Seared Salmon with Lemon Basil Risotto
Green Curry Beef
Tortellini Primavera
Scallops with White Beans

I have written about how I like to use butter in recipes. It enhances the flavor [...]]]>

Dr. Tim Says….

[This article is part of an ongoing series on The How and Why of Eating Healthy. Read the whole series to date.]

I have written about how I like to use butter in recipes. It enhances the flavor and texture of recipes in a way that few other ingredients can. Most of the time you don’t need much, just a bit works wonders. A chef friend once commented that he believed it was easy for chefs to hide their sins by simply adding more fat and salt to a recipe. He would say, “You can make bad food taste better with more butter or salt, but it’s better to just make great food with the right amount of ingredients.” I believe that he’s right and that measuring is key to great food.

So when I cook, I measure. This is also one of the simplest tips for reducing calories and eating healthy. Measuring Your Food

Featured Recipe

Roast Leg of Lamb

I love roast lamb and for me it’s the quintessential holiday meal. It’s so simple and you can use almost any variation for this recipe. Rosemary, sage, thyme or any combination of herbs works because the savory flavor of the lamb will hold up to almost any other ingredients.

This recipe is safe for Coumadin (warfarin) users and those with GERD / Acid Reflux. It is gluten-free, lactose-free and low in sodium (salt).

Cranberry Vinaigrette Green Goddess Dressing Honey Mustard [...]]]>

It seems amazing that Christmas is almost here, but there are only 8 shopping days left. Time to plan those holiday meals and Dr. Gourmet is here to help with some of our favorite holiday recipes.

Salad Dressings

Cranberry Vinaigrette
Green Goddess Dressing
Honey Mustard Dressing

Soups

Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds
Butternut Squash Soup

Main Course

Maple Sage Turkey Breast
Roast Turkey Breast
Stuffed Turkey Breast
Shiitaki and Cranberry Stuffed Pork Loin

Sides

Candied Carrots
Green Beans Almondine
Roasted Brussels Sprouts
Cornbread Dressing
Mashed Yams
Holiday Gravy

Desserts

Chocolate Cheesecake
Holiday Panna Cotta with Chocolate Cranberry Sauce
Pumpkin Creme Brulee
Pumpkin Tarts

And to Make Use of Those Leftovers….

Turkey Waldorf Salad
Roasted Turkey, Wild Rice and Cranberry Salad
Turkey White Bean Soup

From all of us here at Dr. Gourmet, we wish you the happiest of holidays and a fine, healthy New Year.

Timothy S. Harlan, M.D.
Dr. Gourmet

Dr. Gourmet Eat well, eat healthy, enjoy life! [...]]]> It seems like it shouldn’t have taken us so long but there’s so much to do. We were infected back in the summer through WordPress and that’s all better now and our developers have hardened against attack (cross fingers). Very excited to be posting again.

Dr. Gourmet
Eat well, eat healthy, enjoy life!

Yes it does.

I’ve been writing for years now about the significant impact making changes in what you eat can have [...]]]>

Dr. Tim Says….

Does making a change in your life make a difference?

Yes it does.

I’ve been writing for years now about the significant impact making changes in what you eat can have on your health. There’s a lot of research that I’ve reviewed to support this but much of this have been isolated studies on such things as whether legumes are good for you or the benefits of olive oil. That’s not to say that there hasn’t been research on what we call “lifestyle intervention” but this past week a group reported on a study of 800 participants and how profound an effect making changes in your life can be. Change Matters

Featured Recipe

Chili Rubbed Pork Tenderloin

I like food that’s slightly spiced like this recipe. Simple rubs using chilies, cumin, paprika, nutmeg, etc. are really fantastic. The best part is that recipes like this one are just as good cold as when they are just off the stove. This pork tenderloin and the Cumin, Black Eyes and Corn Salad (Low Sodium Version) are the perfect picnic food.

This recipe is safe for Coumadin (warfarin) users, low in sodium, gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it.

Eating Gluten Free
with Julie Gee

Food is a major part of our everyday lives. When you have Celiac Disease, eating away from home can be a challenge. As you’ve progressed with your understanding of Celiac Disease, you’ve most likely discovered a wide variety of interesting and tasty gluten-free foods. Preparation and anticipation are critical to maintaining your gluten-free diet in challenging situations away from home. The first situation we’ll discuss is eating at work or school.

Many of us work in environments where fast food or take-out is readily available during work hours. Living with Celiac Disease requires a shift in your daily habits and thinking. My first suggestion is to keep some non-perishable snacks at your desk and bring a brown bag lunch whenever possible. Eating Gluten-Free in Social Situations: Lunch

Keep Up With Dr. Gourmet

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Share Your Progress with Your Facebook Friends

Now you can send information to your Facebook wall from the Quality Calorie Diet Software. Feeling virtuous about jogging that 5 miles? Let your Facebook friends know. Have a great recipe or meal? When you post it to your Food Diary you can choose to have this show up on your Facebook wall too with your comments.

It’s been pretty cool to see folks using this — commenting on recipes, columns and such as well as sharing ideas. Research clearly shows that interacting with others helps folks lose weight, get healthier and stay fit. Using Facebook with DrGourmet.com is a great way for you to get involved.

Here are some recipes from the Dr. Gourmet Kitchen that will help you use them up in easy and [...]]]>

Happy Holidays from Dr. Gourmet

One of the big challenges at the holiday season is what to do with all those leftovers.

Here are some recipes from the Dr. Gourmet Kitchen that will help you use them up in easy and delicious ways. These recipes are designed to use turkey leftovers, but you can just as easily substitute cubed pork tenderloin or ham. (Of course, then the nutrition information will be different than stated in the recipe.)

Black Bean Chili
This is a super simple chili to make and so versatile. You can use lean ground beef or chopped chicken thighs. Even leftover cooked chicken or turkey will really make it great. On top of being so easy it is everything that is great about a Mediterranean style diet – lean meat, good fats, legumes, veggies all made fresh in your kitchen with all of 10 minutes prep time.

This recipe is safe for Coumadin (warfarin) users and is both low in sodium and gluten-free. Those who are lactose intolerant but can tolerate cheese may enjoy it (or just leave out the cheese). Those with GERD / Acid Reflux should avoid this recipe.

Roasted Turkey, Wild Rice and Cranberry Salad
While this is perfect for that leftover holiday turkey this is a fantastic recipe that you can use almost any meat with. Try leftover roasted chicken breast, flank steak or pork tenderloin. Even though it’s a chilled salad it is a great part of a cold weather meal because of the hearty ingredients.

This recipe contains GERD triggers, so those with GERD / Acid Reflux should avoid it. It is safe for those on Coumadin (warfarin) is low in sodium, and both gluten-free and lactose-free.

Turkey Waldorf Salad
Waldorf salad is one of the ultimate comfort foods for me, and the combination with turkey is really wonderful. This is a great way to use leftover turkey after a holiday like Thanksgiving or Christmas.

This recipe is gluten-free but is not low in sodium. Those who are on Coumadin (warfarin), those who are lactose intolerant, and those who have GERD / Acid Reflux should avoid it.

Happy Holidays from all of us at Dr. Gourmet!

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Follow me on Twitter! | Read the Dr. Gourmet Blog

When I was a kid there was a family down the street that always gave apples. Interestingly, it was a popular stop. The mother [...]]]>

Dr. Tim Says….

Are there healthy alternatives to all that candy on Halloween?

When I was a kid there was a family down the street that always gave apples. Interestingly, it was a popular stop. The mother who came out had a terrific act, having dressed up in a dramatic witch costume and handing out the “magical” apples. Sometimes getting us to eat better is just in how the message is delivered!

About five years ago I lived next door to a woman who gave money. She saved up her spare change through the year and doled out about 30 – 35 cents to each kid (about the cost of candy). The kids were always delighted at this – even more so than getting candy. I do this now and love the squeals of “Mooomm, I got money!” almost every time.

Along healthy lines, trail mix is a great way to go. Choose those with a mixture of nuts, seeds and dried fruits and avoid the mixes that contain candies like M&Ms. Halloween Candy

Featured Recipe

Chicken Marsala

This is such an old fashioned recipe. It was a menu favorite in Italian restaurants when I was growing up and I almost think of it as comfort food. It makes a quick and easy dish for small dinner parties but it’s simple for weeknight meals as well.

You might not think it worth going out and purchasing a bottle of Marsala for. The wine doesn’t have to be terribly expensive and it will keep fairly well. Then as long as you have chicken breasts you have an easy and elegant meal.

This recipe is safe for Coumadin® (warfarin) users and is low in sodium, lactose-free and safe for those with GERD / Acid Reflux. Those who are gluten-sensitive should avoid it.

Chocolate is Good For You!

Aside from being delicious, chocolate is generally thought of as being bad for you. While it does contain fat, its fats are the less harmful ones, stearic and oleic fats, and they don’t cause a rise in blood cholesterol levels. Because it is made from a plant, it contains some beneficial substances associated with other foods of plant origin. There are small amounts of copper, zinc, iron and magnesium, along with polyphenols (chemicals that have been implicated in research studies as providing potential health benefits).

Both cocoa powder and chocolate are derived from a bean that’s high in flavonoids (known antioxidants). As with other antioxidants, flavonoids have been associated with a reduction in cardiovascular disease risk.

It seems that unsweetened powdered cocoa contains the highest quantity of these antioxidants, followed by dark chocolate and then milk chocolate. The more diluted the finished cocoa, the less flavonoids in each serving. According to one research study, a 40 gram serving (about the size of a standard chocolate candy bar) of milk chocolate contains about 400 milligrams of antioxidants. This is equal to a typical serving of red wine, which has also been recommended for its flavonoid content.

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

In the last few decades it has become a major issue with portions in restaurants increasing [...]]]>

Dr. Tim Says….

I’ve written about this many times but there’s no doubt that portion size is key to eating healthy.

In the last few decades it has become a major issue with portions in restaurants increasing dramatically. 40 years ago a 32 ounce milk shake with 1,160 calories would have been unusual. There was no such thing as a Quarter Pounder (let alone a Double Quarter Pounder) and getting a mountain of nachos would be rare. These huge plates have spilled over into how we choose food.

For instance, one study evaluated the difference in the last two decades of how college students select meals at a buffet. Research had been done in the late 1980s and was repeated in 2006. 177 students freely served themselves meals which were then weighed. The portions were scored against the recommended portion sizes. The portion sizes chosen for breakfast and lunch were found to be more than 125% of the standard portion. Overall, larger portions were taken by the students than in the 1984 research.

This proof that folks now have trouble is reinforced by the fact that much of the difficulty folks have is with the larger portions themselves. They just can’t tell the difference when the size is larger. Portion Size

Featured Recipe

Curried Eggplant

Paneer is a great cheese especially for those on a low sodium diet. It is an Indian cheese that is sort of a cross between mozzarella and tofu. It has a good firm texture and soft milk flavor. The best part is that most are made with very little salt. It used to be hard to find but is now widely available in many groceries. If you can’t find it, use fresh mozzarella, but add only 1/8 tsp. salt.

This recipe is safe for Coumadin® (warfarin) users and is low in sodium. Those who are lactose intolerant but can tolerate cheese might be able to tolerate it. Those who are gluten-sensitive and those with GERD / Acid Reflux should avoid it.

Eggplant and Salt

There are as many variations on the reasons for using salt on eggplant as there are celebrity chefs.

First and foremost, there is only one reason to use salt on eggplant and that is because it has a very high moisture content. When eggplant is broiled or cooked in a pan, it will usually steam and end up being mushy. The solution is to draw the moisture out. By sprinkling salt on the eggplant, water is drawn to the surface.

I have seen recommendations for using kosher salt. The only difference between kosher salt and regular table salt is the size of the granules. Crystals of salt (no matter what the size) dissolve in the moisture on the surface of the eggplant and form a concentrated salt solution. The high concentration of salt then pulls moisture from inside the fruit. Rinsing and patting the eggplant dry won’t result in it absorbing a significant amount of water (it is porous but not a sponge). The more salt you use or the longer it is on the eggplant, the more effective this technique will be.

The other reason given for salting eggplant is to remove bitterness. This simply would be a waste of your time. Eggplant becomes bitter as it ages. All of the salt in the world can’t change that. The key is to buy fresh eggplant and use it quickly. (See Choosing Eggplant.)

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

Can we get all the required sodium from the vegetables that we eat?

Dear Dr. Gourmet,

Q: Do you recommend against adding table salt while cooking and before eating?

Can we get all the required sodium from the vegetables that we eat?

I have heard that the amount of sodium the body needs/uses is around 300mg per day. Is that correct?

A: I don’t recommend using added salt at the table. I am a big fan of measuring salt carefully when cooking recipes.

Here’s the minimum Recommended Daily Allowance of sodium for different age groups….

Q: Does having a glass of wine every night affect weight loss?

A: Even though that glass of wine has about 150 calories, those who drink alcohol on a regular basis have a lower risk of being obese. In a study published in 2005, Drs. Ahmed and Rohrer looked at over 8,000 participants in the Third National Health and Nutrition Examination Survey. 46% of the respondents were classified as “current drinkers.” This group was much less likely to be obese. In another study of Danish adults, researchers found that those having between 1 and 7 drinks per week had the smallest waist circumference.

There are many such studies to support that drinking alcohol in moderation is good for our health. However….

Q: I am a good, experienced cook but I have a problem with fresh garlic.

I don’t seem to get that delicious aroma that other people get when cooking with garlic. What could I be doing wrong?

A: There are so many ways to use garlic and whole books have been written on this topic. Here are a few guidelines that might help you:

1. Fresh garlic is best. If you don’t use it up quickly enough, then keep it in the fridge. More guidelines

Q: I can’t seem to get a straight answer about eating fish. Dr Colin Campbell, in The China Study, says any type of animal protein will cause cancer. Other doctors are saying it prevents cancer. I am confused. I don’t eat red meat or poultry, and I do like salmon about twice a week, but I don’t want to eat it if it’s going to cause cancer.

A: We have known for a long time that, planned properly, a vegetarian diet is a healthy diet. There is great evidence that adopting a vegetarian diet may prolong your life. There is good research that eating only plant based foods will prevent many diseases.

I am not one who wishes to adopt a vegetarian diet (and certainly not a vegan diet). While this might be the “perfect diet,” it’s not for me. There’s too much evidence that says a prudent diet that includes some animal protein is a good compromise. Life is not about being perfect….

“Is eating strawberries a no-no for persons with Diverticulitis? I note that you [...]]]>

Dr. Tim Says….

I receive a lot of questions to the Ask Dr. Gourmet feature of the website about diverticulosis. Here are some examples:

“Is eating strawberries a no-no for persons with Diverticulitis? I note that you say that the seeds in cucumbers and tomatoes are really not a problem.”

“Will you please give me some information on how to eat for diverticulitis – do I really have to ’seed’ a can of tomatoes? Can I still be a spontaneous cook?”

People with diverticulosis have small out-pouchings of the colon. It is a very common condition with 1/3 of the population developing diverticulosis by the age of 60 and 2/3 by the time they reach 85. Oftentimes the pouches will become infected and the result can be quite serious with abscess formation, hospitalization and frequently surgery. The longstanding theory has been that the seeds might become stuck in the small diverticula (pouches) and create a setting for infection (known as diverticulitis).

Those of you who follow Dr. Gourmet commentary know how important having clear evidence about a condition is before making recommendations to patients. Diverticulitis

Featured Recipe

Creole Frittata | Low Sodium Version

Frittatas make an easy and elegant alternative to the ordinary breakfast and they only take a few minutes to make. You don’t have to use the oven (if it’s summer and you don’t want to heat up the kitchen, for instance). Simply reduce the heat on the range to very low and put a cover over the pan. You’ll want to remove the lid about every 3 – 4 minutes or so to let the steam escape.

When choosing Creole seasoning make sure to choose not only one labeled “no salt added” but also check to see that salt substitute is not an ingredient. Often potassium chloride is used and will give a salty metallic taste to your dishes.

I have used three excellent brands including Paul Prudhomme, McCormick and Spice Hunter. They are sodium and potassium free — just spice.

This recipe is Coumadin® (warfarin) safe and gluten free. Those who are lactose intolerant should note that it contains cheese – you may or may not be able to tolerate it. It is likely too spicy for those with GERD / Acid Reflux.

Fat Per Ounce in Cheese

Cheese averages about 8 to 10 grams of fat per ounce. This is only part of the issue when using cheeses in recipes. Just because a cheese is “high fat” doesn’t mean that it’s off limits. I use cheeses that are higher in fat but in lower amounts. Two ounces of a bland low-fat cheese can easily have more fat and calories than an ounce of a good quality higher fat cheese.

The intense flavor of parmesan is a good example. Averaging about 9-10 grams per ounce, sometimes a half an ounce is almost too much for a recipe. As with any ingredient, using the best quality goes a long way. Using Parmigiano-Reggiano instead of domestic parmesan will enhance the flavor of a recipe without having to add more cheese (and thus more fat). Good quality blue cheese is another example. Full of flavor and you only need a little.

Don’t get me wrong; there are a lot of lower fat cheeses with plenty of flavor. You can find low-fat cheddar and Swiss on the market that range between 4-6 grams per ounce. In many recipes these cheeses cook better because they don’t separate when melting (as do full fat cheddar cheeses).

Non-fat or very low-fat cheeses are something to avoid. They taste terrible eaten plain or in recipes. They don’t cook well and in some cases they won’t melt at all (sort of like eating orange plastic).

Eat well, eat healthy, enjoy life!

Timothy S. Harlan, M.D.
Dr. Gourmet

This is the last column in a series I have been writing about healthy choices for you to make at the grocery store. So far I [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is the last column in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and a couple of weeks ago discussed items for your pantry.

The idea is that if you slowly purchase the basic items you will always have healthy ingredients to make a meal — one that’s quick and easy or even much more complex. This week is a very simple list of the items that you should begin stocking in your refrigerator. This is far from what might be a complete list but a starting place for those foods that will let you always have something healthy in the house to start (or complete) a meal or have a healthy snack. In Your Pantry: Refrigerator Items

Featured Recipe

Grilled Steak with Horseradish Tomatoes

As many of you know, I love balanced recipes. The umami of the beef is complemented by the sweetness of the tomatoes and basil. All of this is rounded out by a bit of tartness and spice from the prepared horseradish.

This recipe works great with pan grilling in the oven or cooking the steak on the grill outside.

This recipe is Coumadin® (warfarin) safe, gluten free and lactose free. It contains multiple GERD triggers and those with GERD / Acid Reflux should avoid it. (We’ll be adding more GERD-friendly recipes soon!)

Char Grilling or Broiling Meat

There are a couple of concerns amongst scientists about grilling or broiling of meats to the point where the edges are charred black. The short answer is that we don’t know if this is harmful.

The first worry has to do with fat dripping onto hot charcoal. It appears to cause the formation of PAHs (polycyclic aromatic hydrocarbons) – basically soot. A lot of these substances have been shown to be associated with cancer but grilling has not been proven to be a problem.

The other issue is when you pan sear or broil meats. Heterocyclic Amines (or HAs) can form. We know less about this but there is still concern.

The fact is, you probably don’t have to worry. Eating red meats is something that I do but I don’t grill it or broil it every time. I also make stews and such. By eating a healthy diet, the occasional little bit of char probably won’t be an issue for most people.

This is another in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is another in a series I have been writing about healthy choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and last week got to the pantry listing items you should keep on hand for baking. Last week covered fats.

This week is a very simple list of the items that you should begin stocking in your cupboard. This is by no means everything that you might have in your pantry but a starting place for those items that will let you always have something healthy in the house to start (or complete) a meal. In Your Pantry: Cupboard Essentials

Featured Recipe

Citrus Garlic Shrimp | Low Sodium Version Version

Some recipes, like this one, call for gentle cooking.

For instance, you can use any mushroom you like, but I like the texture of the shiitake. The key is to gently sweat the mushrooms so that they lose most of their moisture and at the same time take on that lightly browned caramelized flavor.

Likewise, the shallots and garlic should be cooked slowly so as to release their flavors. Overcooking them will make the flavor more bitter. And the shrimp should be cooked until just done so that they are tender and flavorful.

This recipe is Coumadin® (warfarin) safe and gluten free if you use gluten-free pasta. It is not, however, lactose free, and those with GERD / Acid Reflux should avoid it.

Shrimp are Fine!

At least once a week I’ll be talking with a patient about their high cholesterol and it seems like every third person will say, “But Doc, I don’t eat any shrimp!” Almost every time they’re shocked when I say tell them that shrimp is OK. The best part is that this gets their attention and I love talking about the things you can eat. (I get a similar reaction when I talk about eating red meat or eggs.)

At the core of eating healthy is to eat less saturated fat and trans-fats, more fruit and vegetables, more legumes like beans, good fats like olive oil and nuts and more fish. And shrimp does qualify as fish.

Shrimp does have more cholesterol than many other ingredients. While the amount of cholesterol that you eat is important, by eating lean meats, fish, veggies, legumes, fruits and nuts that are low in cholesterol, it’s OK to have shrimp or (gasp!) eggs. The more important factor, as you have heard me talk about, is saturated fat and trans-fats. Let’s compare….

This is another in a series I have been writing about the healthiest choices for you to make at the grocery store. So far I have [...]]]>

Chef Tim Says….

What should I have in my kitchen?

This is another in a series I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed different ideas for proteins like meat, poultry and fish and last week got to the pantry, listing items you should keep on hand for baking (also useful for a lot of other recipes).

This week I get to talk a little about fats. I like to keep this simple. There’s a lot of choices, and you could fill your house with bottles of different oils, but the following are the basic items that you should always have on hand and ones that you will use regularly for healthy cooking. In Your Pantry: Fats

Featured Recipe

Bay Scallop Salad with Grapefruit | Low Sodium Version Version

This fresh and bright salad was inspired by my trip to Spain. The food there was so fresh, light and simple. I found just this sort of balance of flavors – sweet, nutty, salty, umami, spicy and a bit tart all in one dish. The fruitiness and texture of the olive oil brings it all together.

This recipe would work well with almost any fish or shellfish. Use seared tuna or salmon, shrimp or even mussels.

This recipe is too acidic for those with GERD / Acid Reflux, but it is Coumadin® (warfarin) safe, lactose free and gluten free.

Featured Ingredient: Bay Scallops

Scallops are a bivalve mollusk like clams and mussels. The scallop that you buy at the fish market is actually the muscle that holds the two shells together.

Bay scallops are a smaller species of scallop and the best are harvested on the east coast of the United States. The Atlantic Bay Scallop is small – about a half inch in diameter and is sweeter and more delicate than the larger Sea Scallop.

Most Atlantic scallops are found in the bays of Cape Cod ranging south to Long Island. Finding good quality New England scallops outside of that region can be a challenge. They are best very fresh and if you find them and they are fresh, drop what you are doing, buy them, take them home and cook them. Bay Scallops

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed [...]]]> Dr. Tim Says….

What should I have in my kitchen?

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. So far I have discussed different ideas for protein like meat, poultry and fish. While these are not strictly items for you to keep in your pantry the columns have focused on those ingredients that are the healthiest for you to buy.

When I started this series I wanted to discuss those items that you might keep in your pantry or fridge that would help you cook healthier because you have the right ingredients on hand. Now that the proteins are out of the way we can get on to that idea.

By focusing on baking items you’ll stock your pantry with a lot of the raw ingredients for cooking healthy. Here’s a list of items to have on hand. It’s best to go out and buy what you don’t have in a single shopping trip so that you have things on hand but you can add items as you need them if you prefer. In Your Pantry: Baking

Featured Recipe

Curried Cauliflower | Lactose Free Version
I was surprised when I made this recipe. I had thought that it would make 2 servings but along with the brown rice it is so filling that it really is three servings. Even then it is amazingly filling.

The key to enhancing the flavor is to sauté the curry powder in the olive oil for a bit to soften the flavor. Add the cauliflower and then the other ingredients.

This recipe is too spicy for those with GERD / Acid Reflux, but it is Coumadin® (warfarin) safe, low in sodium (salt), and gluten free.

Featured Ingredient: Curry Powder

In America, this means the yellow powder you buy in the store, but there are almost infinite variations of curry powder. In the Far East, curry powders vary by individual cook, region, country, and even the class of who is being served. Most curries are spicier than the yellow curry that Americans may be used to.

Originally curry powders were shipped back to Europe when the East India Company controlled much of the spice traffic. At first, these varied greatly in their tastes, color and spiciness. At the Universal Paris Exhibition of 1889, a standardized curry powder was agreed upon and most recipes are subtle variations of that formula.

It is the turmeric that gives curry and other ingredients, including onion, pepper, ground cumin, ground coriander, tamarind, chili powder, fenugreek and mustard powder its yellow color.

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. Up to now I have [...]]]>

Dr. Tim Says….

What should I have in my kitchen?

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. Up to now I have given short explanations of each item and why it’s a good choice. Today’s easy though, because I get to write about fish.

Fish is pretty simple: It’s great for you; eat more of it. Buy it as fresh as you can and if you can’t buy really fresh fish, frozen is a good choice. That’s it. There’s not much more that you need to know. In Your Pantry: Fish

Featured Recipes: Fish

Here’s a selection of the most popular fish recipes from Dr. Gourmet. Try a fish that’s new to you!

Seared Halibut with Basil Pea Puree
Peas are one of the best items to keep in your freezer. They are almost as good as fresh peas and can make the most simple dish elegant. This recipe is lactose and gluten-free, low in sodium (salt), and safe for those with GERD / Acid Reflux. It is not safe for those on Coumadin® (warfarin).

Filet of Grouper with Four Onion Marmalade
This is a lovely marmalade that relies on the natural sweetness of the onions for a terrific topping to a wonderful fish. This recipe is lactose and gluten-free as well as low in sodium (salt). It is not safe for those with GERD / Acid Reflux or for those on Coumadin. (It can be made Coumadin-safe by leaving out the green onions, as it noted in the recipe.)

Salmon with Parmesan Crust
This is one of a series of salmon recipes that I have included on the website for illustration. These are all quick and simple recipes and rely on ingredients that you should already have in the house. And you don’t have to use salmon. Any fish with some character will hold up to these recipes. This recipe is low in sodium (salt) and is safe for those on Coumadin as well as for those with GERD / Acid Reflux. It is not gluten-free, however, and it contains cheese, so those who are lactose-intolerant should consider avoiding it.

Tuna with Ancho Fig Sauce
The combination of the sweet, sticky fig preserves with the smoky spice of the ancho chili is perfect. There’s enough sauce for twelve servings, but this keeps well and goes great over grilled chicken or roasted pork tenderloin also. This recipe is Coumadin (warfarin) safe, low in sodium, lactose-free and gluten-free. It likely too spicy for those with GERD / Acid Reflux.

Featured Ingredient: Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on the Dr. Gourmet website use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce. This is moderate for cheese. Good parmesans have such a fine flavor you don’t need much. 1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol

eatTHISdiet for Coumadin Users: The Book

Many of our readers have written to ask about a book on Coumadin use, and we’re pleased to announce that eatTHISdiet for Coumadin Users is now available for purchase in both spiral-bound paperback and PDF format!

Over 200 pages long, it’s packed with vital information for Coumadin users, including information on dosage, interactions, and contraindications. Most importantly, it contains a complete six-week eatTHISdiet for Coumadin Users, with weekly meal plans, shopping lists, and recipes, plus frequently asked questions and answers. It’s just $27.95 for the spiral-bound book and 14.95 for the eBook! To purchase, visit: eatTHISdiet for Coumadin Users: The Book.

For the last few weeks I have been writing about the healthiest choices for you to make at the grocery store.

Dr. Tim Says….

What should I have in my kitchen?

For the last few weeks I have been writing about the healthiest choices for you to make at the grocery store.

Today I am continuing with fish — specifically shellfish — and will move on to fin fish next week. A lot of Ask Dr. Gourmet questions are about whether shellfish can be part of a healthy diet because many of them contain a lot of cholesterol. This is another area of confusion for a lot of folks but all fish is good for you and has been shown time and again in research to prevent (and even reverse) heart disease. In Your Pantry: Shellfish, Part Two

Featured Recipe

Pantry Meal: Tamale Pie with Black Beans
Growing up this had a lot of names depending on whose house I was at. Tortilla casserole, taco casserole, tamale pie, it didn’t matter. And there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer.

This is also made to be more family friendly and is less spicy than some folks might want. A bit more cumin (an extra teaspoon) and chili powder (another 1/2 teaspoon) will give it more flavor. Adding a bit of cayenne pepper adds the zing that you might crave.

There are a lot of taco shells on the market. Some of them still contain trans-fats, so check the package carefully. Interestingly, the house brand taco shells at my local Winn-Dixie don’t have any sodium in them.

This recipe is Coumadin (warfarin) safe, is low in sodium (salt), and it gluten-free. It is too spicy for those with GERD / Acid Reflux, and those who are lactose-intolerant may wish to avoid it due to the cheese.

Techniques: Saute

There are a lot of times that the term sauté is used to mean cooking anything in a skillet but the term is actually very specific. The term originates with the French verb sauter which means “to jump.”

This is because very high heat is used and the food should be in frequent motion (or jumping).

Because most foods contain a great deal of water, if a the pan is too crowded the foods will actually steam. To sauté properly, choose a pan large enough that there is at least 1/3 of the surface area of the pan exposed when the vegetables are added. Sauteing

I had a comment about my last two week’s columns which had begun a series on what you should have in your pantry.

Chef Tim Says….

What should I have in my kitchen?

I had a comment about my last two week’s columns which had begun a series on what you should have in your pantry.

I had started this series in response to a question about having a list of the best and healthiest ingredients to buy at the grocery. The comment was that the first two columns didn’t really relate to the “pantry.” Correct! A poor choice of words as there are so many ingredients and some are kept in the pantry as well as the fridge (and freezer).

I chose to start with meats (not in the pantry) because most people feel that red meat is not all that healthy and I wanted to make sure to show that there are great choices like this Skirt Steak recipe. Eating red meat is OK about once per week and you should make this an event by choosing the best cuts.

I continue with a few “other meats” this week…. In Your Pantry: Other Meats

Featured Recipe

Pantry Meal:
Six Bean Soup
This basic six bean mixture is great for so many recipes. Simply purchase a pound of each bean next time you’re at the store and mix them together. This is one of the best basic pantry meal ingredients you can keep on hand.

This recipe also works great using a Crock-Pot. Put all the ingredients in the pot, set on “High” and cook for about 6 hours. Stir occasionally if you can.

This recipe is Coumadin (warfarin) safe, low in sodium, and lactose-free. It is also safe for those with GERD / Acid Reflux. Enjoy!

Isis: A Meal at Moto, Course Three

The next dish that we had was Caribbean Escolar. Before it came, I had absolutely no idea what escolar was. But when it arrived alongside freeze-grilled jerk pineapple on rectangular plates, in the hands of finely dressed waiters, I learned that it was fish. Knowing absolutely nothing about what kind of fish it was I took a bite.

It was the best tasting fish I have ever had. The fish was warm, softly flaky, and almost creamy. It seemed to be pan seared in butter, which had a wonderful effect. The outside of the fish was salty and slightly crisp, and it sealed in the creamy flavor of the fish beautifully. I had to make myself stop eating the fish…. Course Three: Caribbean Escolar

eatTHISdiet for Coumadin Users: The Book

Many of our readers have written to ask about a book on Coumadin use, and we’re pleased to announce that eatTHISdiet for Coumadin Users is now available for purchase in both spiral-bound paperback and PDF format!

Over 200 pages long, it’s packed with vital information for Coumadin users, including information on dosage, interactions, and contraindications. Most importantly, it contains a complete six-week eatTHISdiet for Coumadin Users, with weekly meal plans, shopping lists, and recipes, plus frequently asked questions and answers. It’s just $27.95 for the spiral-bound book and 14.95 for the eBook! To purchase, visit: eatTHISdiet for Coumadin Users: The Book.

There has long been a theory that some low calorie foods actually burn more calories during [...]]]>

Dr. Tim Says….

One of the most amazing “diets” that I have come across recently is the “Negative Calorie” diet.

There has long been a theory that some low calorie foods actually burn more calories during digestion than that particular food contains. A bit silly, I know, but there are actually books written about this.

The basis for the concept is the “thermic effect of feeding.” This is the scientific phrase used to describe the calories used in digesting foods. It has been shown that in a routine day we use about 10% of the calories we take in for digestion. The Negative Calorie Diet

Featured Recipe

Lemon Thyme Redfish | Low Sodium Version
You can use almost any white fish that you like with this dish, but I like leaner fish like redfish, drum, red snapper or even trout.

This recipe is safe for Coumadin® (warfarin) users and is lactose-free. Those with GERD / Acid Reflux should avoid it, as it contains multiple GERD triggers.

Isis: A Meal at Moto: Course One

The first course was Greek salad. I was really curious to see how they would serve two different Greek salads. To tell the truth, I am not really a big fan of traditional Greek salad, however, this first Greek salad was incredible.

It arrived at the table on a long thin rectangular plate, set horizontally in front of me. The menu said Greek salad, and even though I knew it wouldn’t be anything like a typical Greek salad, I was at least expecting something that looked like a salad – lettuce maybe, or olives and feta cheese. What I got was definitely Greek salad, but not at all normal in any sense of the word. Moto: Course One

Chef Tim Says….

There are thousands of varieties of tomatoes and a look at any seed catalogue always makes my mouth water. I love some of the names — Isis Candy, Cupid, Tiny Totem, Snowberry…. Not many of these make it to the markets, however.

Buying tomatoes at the supermarket can be a daunting task. The quality is often poor because most are picked green and ripened in big rooms using ethylene gas. Even so, even the worst tomato can be made better by placing it stem side down on a sunny windowsill. It will continue to ripen further and if you want it chilled, place it in the fridge for only a couple of hours, as cold is the enemy of the tomato. Tomatoes

Featured Recipe

Lentil Chili
This is a fine chili that’s a snap to make, full of flavor and really great for you. It has it all: low calorie, low fat, high fiber, garlic, cheese, sour cream — all the great things in life. It’s not too spicy and those with GERD should be fine if they leave out the chipotle pepper since there’s not much cumin or chili powder in each serving.

This recipe is safe for Coumadin® (warfarin) users, is low in sodium, and should be safe for those with GERD / Acid Reflux (if they leave out the chipotle). Those who are lactose intolerant should avoid it or leave out the cheese and sour cream.

Try My eatTHISdiet – The Comfort Food Diet!

You might think that those comfort foods you grew up with are bound to be full of fat and calories and unhealthy ingredients, but they don’t have to be. With my recipes, you can eat those familiar, comforting foods like Meatloaf, Macaroni and Cheese, or Spaghetti with Meat Sauce – and still eat healthy.

The Comfort Food Diet is not designed for those with food allergies or special dietary needs, such as those taking Coumadin® (warfarin), on low-sodium diets, or those who are lactose intolerant. If you have one of those special needs, you’ll still want to use the original My eatTHISdiet. Ready to start eating healthy – on comfort food? Register and start using The Comfort Food Diet.

Chef Tim Says….

Spinach has gotten a bad rap, I think. It ranks as one of people’s least favorite foods, but I believe that’s because generations past had little to eat but canned or frozen spinach and in fresh spinach there’s so much to love.

It’s because of the availability of fresh spinach now that consumption is on the rise. Americans now consume about 2 1/2 lbs. per person, per year, on average. Still not a lot (that’s only 5 servings per person), but growing. Spinach

Featured Recipe

Penne with Spinach and Goat Cheese | Low Sodium Version
I love the combination of spinach and ham, and the richness of the prosciutto cooked for a time infuses the oil with its smoky flavor. The sweetness from the peppers and spinach combine with the creaminess of the goat cheese for a great bowl of pasta.

This recipe is not safe for Coumadin® (warfarin) users or those with GERD / Acid Reflux. Those who are lactose intolerant may be able to tolerate the goat cheese.

Try My eatTHISdiet – The Comfort Food Diet!

You might think that those comfort foods you grew up with are bound to be full of fat and calories and unhealthy ingredients, but they don’t have to be. With my recipes, you can eat those familiar, comforting foods like Meatloaf or Macaroni and Cheese – and still eat healthy.

The Comfort Food Diet is not designed for those with food allergies or special dietary needs, such as those taking Coumadin® (warfarin), on low-sodium diets, or those who are lactose intolerant. If you have one of those special needs, you’ll still want to use the original My eatTHISdiet. Ready to start eating healthy – on comfort food? Register and start using The Comfort Food Diet.

Chef Tim Says….

There are two basic varieties of clams – Hard Shell Clams and Soft Shell. There are several sub-varieties based primarily on where they grow as well as on the size of the clam (clams are measured by the diameter of their shell).

The neck is the siphon through which clams collect nutrients and soft shell clams have a longer neck than their hard shell cousins. Because of this, the shell of soft shell clams can’t close completely. Soft shell clams found in the Atlantic include the ubiquitous steamer. Clams

Featured Recipe

Spicy Fish Soup | Low Sodium Version
Soup is the best cure for the winter blues and this spicy fish soup will really heat things up. If you don’t like it spicy, leave out the chili and the soup is still great. Combine all that’s good of soup with all that’s wonderful about eating fish and you have the perfect meal. This soup is easy and quick to make. The potatoes thicken the broth and the fish flavor combines with the veggies for a great soup.

This recipe is safe for Coumadin® (warfarin) users and those who are lactose intolerant, but those with GERD / Acid Reflux will likely find it too spicy.

Chef Tim Says….

Poaching is such a wonderful cooking technique. Not only can you create delicious, delicate dishes but it offers a wide variety of ways of imparting flavors to your recipes. The key to poaching food is that it is a very gentle process.

Julia Child, in her book From Julia Child’s Kitchen, defined the seven stages of heating water. Other authors have given other definitions but most are similar to these. Poaching

Featured Recipes

Poached Salmon with Lemon Dill Mayonnaise
I love poaching food but don’t always think of it. It’s the perfect way to cook because it gives you just the right control over the cooking process. The poaching water is a good way to impart flavor and the best part — no added calories because of having to cook in a fat.

This recipe is safe for Coumadin® (warfarin) users and is low in sodium (salt). Those with GERD / Acid Reflux should avoid this recipe due to the acidity of the mayonnaise, and because of the sour cream, those who are lactose intolerant should also avoid it.

Mashed Parsnips
I also like to use a potato ricer to make my mashed parsnips. It gives the recipe a smoother texture but there’s still some body to the dish.

This recipe is safe for those with GERD / Acid Reflux and is low in sodium (salt). Coumadin® (warfarin) users and those who are lactose intolerant should avoid this recipe.