Here are some simple recipes to help with a delicious and healthy Thanksgiving meal [...]]]> Happy Thanksgiving!

We love Thanksgiving here at Dr. Gourmet because it embodies everything about our motto of “Eat well, eat healthy, enjoy life!”

Here are some simple recipes to help with a delicious and healthy Thanksgiving meal for you and your family. From all of us here at DrGourmet.com, happy Thanksgiving!

Thanksgiving Menu Suggestions

Appetizer

Roasted Acorn Squash Soup - or - Acorn Squash Soup with Apple and Bacon

Main Course

Savory Mushroom Stuffed Turkey Breast - or - Roast Turkey Breast - or - Shiitake and Cranberry Stuffed Pork Loin

With

Mashed Yams - or - Brown and Wild Rice and Holiday Gravy

Creamed Spinach - or - Creamed Shredded Brussels Sprouts

Dessert

Pumpkin Tarts

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Adequate folic acid, a B vitamin, can reduce the risk of birth defects such as spina bifida and other neural tube birth defects. The concept that women should have adequate folate pre-conception and in the first weeks of pregnancy was an early message in modern public health. This led to supplementation of foods such as cereals and bread in the United States. Most women who plan pregnancies are now aware of this association. Rates of neural tube defects have declined. Might adequate levels of folic acid be important for other parts of baby’s neural development?

It’s interesting to me that people believe that it’s more expensive to eat at home when [...]]]> Chef Tim Says….

I have had some questions from media recently about the cost of eating at home vs. eating out.

It’s interesting to me that people believe that it’s more expensive to eat at home when it comes to a fast food type meal (myth debunked here), but don’t have trouble believing that it’s less expensive to have a “gourmet” meal at home. After all, pretty much every restaurant looks for the ingredient cost of a meal they serve to come in around 1/3 the amount they charge the consumer.

This is gotten me to thinking about some tips for cooking at home that can help you choose both the best recipes and ideas for cooking them for yourself. 10 Tips to Cook Like a Pro (Sort Of)

Featured Recipe

Sesame Seared Whitefish with Cilantro Oil

Simple recipes are always the best. There’s a great balance of salty, sweet, spicy and savory in this recipe. It takes so little time to set fish to marinate and then cook.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

Last week I wrote about my experiences moving through the stages of change, having quite forgot that Dr. Gourmet wrote about it way back in Week 1. As I review all of Dr. Tim’s good instruction, I realize that I’m always going back and forth between the action, maintainence and relapse stage either with regard to exercising or eating—daily! 5 Weeks and 5 Pounds to Go!

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Have you noticed that a healthy lifestyle choice often provides more than one benefit?

Those who have read this column for any length of time are already quite aware that breastfeeding is GREAT nutrition for babies, know that it helps protect baby from infections, know it decreases the mother’s risk of disease and are aware that Mom’s nutritious, varied diet can help develop baby’s sense of taste when they eat solid food. Who could ask for more? But there is!

“When [...]]]> Dr. Tim Says….

In lectures I will almost always have someone ask about cholesterol. This is the one area where people are very confused and here’s an example of a question we get from our readers:

“When I look at some of your recipes I see some of them are way over 250mg cholesterol, for instance your Eggs Benedict with 283mg. I understand eggs are considered a high source so that doesn’t surprise me with the figure. But…..

“I have a cholesterol problem and am trying to lower it without medication. I came across your recipes by doing a search. What is considered HIGH cholesterol content in food when looking at a Nutrition Fact section? Just curious as my doctor really wants me on medication. But every time I take it I feel like crap AND it is so expensive compared to just looking after your dietary intake.”

The research into cholesterol is a good illustration of how far we’ve come in the last 15 years with our knowledge about diet and nutrition as well as what really works. Should I be Concerned About Cholesterol in Food?

Featured Recipe

Chilled White Bean Soup with Sun Dried Tomatoes

This is so light and refreshing for summer but at the same time filling and satisfying. Serve with a side salad and a whole grain or gluten-free roll for the perfect meal on a hot day.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

I used to sell and teach people how to cook fresh fish at Burhop’s in Chicago. In those days, I ate fish most days of the week (and smelled like a fish… no wonder I didn’t have very many dates even though I was living near the Rush Street neighborhood). Something happened along the way. Even though I still have a ton of fish recipes, I forgot to use them! Until I got hold of this book and those FABULOUS Dr. Gourmet recipes! Have you tried the Seared Halibut with Basil Oil? I can’t wait to make that again!Rediscovering Cooking

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

The American College of Obstetricians and Gynecologists recommends that pregnant women eat fish up to two times per week. Fish is a great source of protein, it is a heart healthy fat for moms and may be important for baby’s brain development. Fish can be great sources of vitamin D and iron.

But can eating fish decrease your risk of a pre-term birth? One Fish, Two Fish… Full Term Birth?

A: I would avoid all green [...]]]> Dear Dr. Gourmet,

Q: Is green tea extract effective in controlling blood glucose? Is it better just to drink a cup of green tea daily?

A: I would avoid all green tea extract products. They have been clearly associated with liver failure. There’s no guarantee that the company making them has quality controls in place to make sure of no contaminants. Likewise, many have been taken off of the market by the FDA because of the inclusion of pharmaceutical-grade medications. There are very poor controls on the supplement industry and I never recommend any of these sorts of products to anyone for any reason. Green Tea Extract

Q: Lately I have been hearing a lot about the benefits of pomegranate juice from helping with prostate cancer to weight loss and lowering cholesterol. Is this the new “wonder food?” Also, cinnamon seems to be another fabulous supplement, lowering blood sugar is the main claimed help. I am wondering if any of these claims have any medical proof?

A: There is no “wonder food.” It’s a shame, because it would make our lives a bit easier, but it just isn’t true.

There is some evidence that pomegranate juice contains a lot of antioxidants, and we know that consuming antioxidants can help prevent disease. In most research, however, it’s difficult to make substantial claims without having large controlled trials. Time and again, small trials have shown positive results only to be disproven with large scale studies. Pomegranate and Cinnamon

Q: Thank you for your informative article about multivitamin use and breast cancer. I just started taking multivitamins a week ago because I am vegan, live in the Pacific Northwest, and am trying to conceive so I need B12, vitamin D, and folic acid. Would you say that I could interpret this new study to say that I should toss the multivitamins and just take individual supplements for those ingredients I listed above? I would really appreciate your input in this matter as I have PCOS and Endometriosis and therefore have an abundance of estrogen which would seem to place me in higher risk according to this study.

On a side note, are you familiar with the work of Dr. Neal Barnard and his studies on vegan diets and reducing or eliminating diabetes? I read his book and am curious to hear from a nutritionally informed physician (sadly, there are few to call upon) on his validity within the medical community.

A: In a case such as yours it would be good to consult with your Obstetrician about which are the best vitamins to take. You are correct that making sure to get enough folate and Vitamin B12 is both important for women of childbearing age but especially so for you, since you are a vegan. This is the sort of case that the new guidelines speak to…. Pregnancy Supplements

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

Calling all success stories!

Many of you have written to us with nice words about what we do here at Dr. Gourmet. We love hearing from you and it really makes all our hard work worthwhile. Thank you!

If you have had success with The Dr. Gourmet Diet Plan, made use of the information we share or have enjoyed the recipes on the web site, we’d like to hear from you. Won’t you write us atsuccess@drgourmet.com and tell us your story?

I [...]]]> Dr. Tim Says….

Dear Dr. Tim, I feel so guilty. How bad is ice cream for me? Give me some good foods that I would like that will lower my cholesterol, and please don’t mention oatmeal.

I have folks write me all the time with these questions and have similar discussions with my patients every day. There is no doubt that it can be a bit challenging to sort out all of the information that’s being published and what to feel you can really trust. As I discussed in last week’s column, even reputable organizations get this wrong – sometimes as a result of bias and others from just not keeping up with the research well.Improving Your Cholesterol

Featured Recipe

Basque Chicken Stew

The warmth of saffron and paprika together is really magical. The savory, aromatic flavor of the saffron with the spicy, smokiness of the paprika are perfect with the chicken and lentils. This recipe takes about 15 minutes to prep and get into the oven and the wait for the stew to be done is oh, so worth it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

In previous articles we have discussed the value of reaching a healthy weight before planning a pregnancy. However, life doesn’t always go according to recommendations. If you are overweight or obese and pregnant, what does a healthy diet look like for you? What is a healthy pregnancy diet for obese women?

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But recently, due to various usual work frustrations, holidays, etc. my weight has [...]]]> Q: From Aug to March of last year I lost 65 pounds on the Medifast diet which is typically less than 1000 calories per day.

But recently, due to various usual work frustrations, holidays, etc. my weight has crept back up about 5-8 pounds. I want to shed this weight plus a little extra to make sure I’m well into my healthy BMI range. I suspect that my metabolism is pretty low from following that diet for so long, and it seems like the only way to lose this excess is to go back on Medifast, due to my body being used to so few calories.

I’ve done this (Medifast) without much success so far for the past month or two. But I’m tired of it! The profile I created on The Real World Diet shows I should consume 1500 calories per day, but it seems like if I consume 1500 calories per day, I’ll either not lose any weight or maybe even start gaining! I feel like I’ve shot myself in the foot. Am I stuck with restricting my calorie intake to less than 1000/day?

A: While I am not a fan of diets like Medifast, it does work for some folks. There are the issues with such diets of slowed metabolism when being on so few calories. Another concern of mine is that the programs seldom spend enough time teaching folks how to transition back to healthy eating. Consequently, there is often a creeping weight gain once you end the diet.

You may do very well on The Real World Diet. The planner chooses a calorie target based on your height and weight. The computer is not, however, a doctor or dietician sitting in a room with you discussing all of the factors that go into the amount of calories you eat vs. exercise, your likes and dislikes, your precise Body Mass Index, Waist to Hip Ratio, etc.. It may be that you will do better at 1,200 or 1,000 calories for a short period of time while you lose the 5 – 8 lbs. and get to your target and that the 1,500 calories is a good target for you to maintain your weight. This is why there is the option of selecting the number of calories yourself. Check with your doctor….

Q: My daughter lives in Italy, in the Puglia region (southeastern coastline). They can not get goat cheese. What could she use to substitute for goat cheese in recipes?

A: There would be a number of great choices for your daughter. The key is for her to look for a soft, creamy cheese that is made with a reduced fat milk. Because goat and sheep milk is naturally low in fat, they work well….

Q: I recently learned that I am pregnant. I would like to know where I can find a reliable list of the vitamins and minerals I should be getting, and the foods I should be eating. I would rather get these vitamins from foods rather than supplements; is this possible? Which option do you think is better? Is there a “pregnancy diet” I can follow that will ensure I am getting the proper nutrition for me and my baby without gaining unnecessary weight for the next nine months?

A: Congratulations on your pregnancy.

It’s a wonderful coincidence that you have written because we are just now preparing a section of the Dr. Gourmet website dedicated to eating healthy during pregnancy. We have asked a nurse I know who specializes in caring for pregnant women to write articles on healthy diets in pregnancy. Here’s an excerpt from one of her recent articles….

A: My opinion is that this is a scam. There’s no reason to take multivitamins except in some very specific cases and there’s no [...]]]> Q: Is the product Vitamin Water Zero a hoax or does it have some redeeming value?

A: My opinion is that this is a scam. There’s no reason to take multivitamins except in some very specific cases and there’s no health benefit proven from drinking vitamins.

Here’s the statement released in mid-June 2010 as part of the new dietary guidelines for Americans: Vitamins

Q: Is there more vitamin K in raw blueberries or in cooked blueberries, such as in pie filling?

A: One cup of raw blueberries is a little higher in Vitamin K than other fruits at 29 micrograms (mcg). According to the USDA, a cup of canned blueberries in heavy syrup has only 16 mcg of Vitamin K. This is likely because some of that cup contains syrup and sugar (the blueberries in syrup come in at 225 calories and the cup of raw fruit is only 84 calories). Raw vs. Cooked Blueberries

Q: In our household we have members with high blood pressure, high cholesterol, type 2 diabetes, reflux, and Coumadin use. Your Real World Diet program sounded like a custom combination could be made to cover all of us. However, the diabetic, high cholesterol, and high blood pressure diets are not choices. . . . What would you suggest we do? Your website could be a lifesaver for all of us.

A: We now know that the most effective diet for all three of the issues you mention is a Mediterranean style diet. There is tremendous research to show that eating this way can effectively treat diabetes, high cholesterol and high blood pressure. All of the recipes on the Dr. Gourmet web site are based on Mediterranean diet principles and translate them to more familiar American recipes for you. You can read about this by using The Real World Diet Coaching program, a collection of brief essays on how to eat healthy.

You are correct that a lot of folks who have these sorts of problems also have other challenges like acid reflux or are taking Coumadin (warfarin). This is why we have tagged every recipe to let you know how a dish might affect other conditions. We have set up The Real World Diet planner to create two week meal plans for all the members of your household. Diets for Multiple Conditions

Q: Thank you for your informative article about multivitamin use and breast cancer.I just started taking multivitamins a week ago because I am vegan, live in the Pacific Northwest, and am trying to conceive so I need B12, vitamin D, and folic acid. Would you say that I could interpret this new study to say that I should toss the multivitamins and just take individual supplements for those ingredients I listed above? I would really appreciate your input in this matter as I have PCOS and Endometriosis and therefore have an abundance of estrogen which would seem to place me in higher risk according to this study.

On a side note, are you familiar with the work of Dr. Neal Barnard and his studies on vegan diets and reducing or eliminating diabetes? I read his book and am curious to hear from a nutritionally informed physician (sadly, there are few to call upon) on his validity within the medical community.

A: In a case such as yours it would be good to consult with your Obstetrician about which are the best vitamins to take. You are correct that making sure to get enough folate and Vitamin B12 is both important for women of childbearing age but especially so for you, since you are a vegan. This is the sort of case that the new guidelines speak to. Vegans, Vitamins and Pregnancy

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

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

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

So portion control is clearly critical to losing weight and [...]]]>

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.]

So portion control is clearly critical to losing weight and eating healthy. There’s study after study to show how well this can work for you. The natural extension of this might be not just the portion size of your food, but also the size of your plate. A lot of research has gone into this very question: does it make a difference whether you use a small or a large plate in how much you actually eat? Can The Size Of Your Plate Help You Control Calories?

Featured Recipe

Shrimp Fried Rice | Low Sodium Version

This is one of those recipes that you can use the basic structure and build what you want. After the rice is cooked the rest is pretty much up to you. Green onions are a good choice instead of onions. You could use edamame instead of peas. Instead of the shrimp, diced pork tenderloin or chicken thighs work great. You can add cilantro or parsley at the end if you want. This is fried rice, and by its very nature a dish made from leftovers.

This recipe is safe for Coumadin users and is lactose-free. Those with gluten allergies should use gluten-free Tamari sauce in this dish. Those with GERD / Acid Reflux should avoid it.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

A recent review looked at the evidence for pregnancy weight gain guidelines, especially those for obese women. The review was prompted by concerns that many women gain more than the recommended guidelines, overweight and obesity levels among women of childbearing women have risen dramatically, pregnancy complications that are associated with obesity are rising, and overweight levels in preschool children have risen. Pregnancy Weight Gain Guidelines – Do We Need New Ones?

Walk Your Way to Better Health
with Jacques Courseault

Walking is a simple, low-impact exercise that you can do to improve your health and fitness. No instruction manual is needed, and a walking coach will not be necessary. Walking is one of the first natural exercises that you learn to do from a young age. Therefore, you should be a walking professional at this point in your life. Monitor your walking volume with a pedometer to be sure that you gain the health benefits of walking 10,000 steps per day. Walk Your Way to Better Health

The term “natural” is a good example of packaging that can be confusing. There is no regulation for the term “natural” and [...]]]> Dr. Tim Says….

There are so many different types of foods out there that make claims about being healthy.

The term “natural” is a good example of packaging that can be confusing. There is no regulation for the term “natural” and you could be purchasing a food that is made with 50% lard or is mostly sugar. The word natural doesn’t mean that the food is healthy and you should assume that it is not.

One of my favorite examples is looking at some frozen vegetarian entrees. The packages are often labeled “Natural” or “Vegetarian” but they are many times full of fat, saturated fat and salt. They might be vegetarian, but they’re not good for you!

Fortunately, the FDA has regulations for most terms that mandate what manufacturers can and cannot say about their products. 10 Things You Need to Know About Reading Food Labels

Featured Recipe

Shrimp Enchiladas

Corn tortillas are great for enchiladas. Look carefully at the package and you’ll find that most are low in fat and sodium. They’re high in fiber and full of great corn flavor. These enchiladas make a great weeknight meal and take only about 30 minutes to put together.

This recipe is low in sodium and safe for Coumadin (warfarin) users. Those who are lactose intolerant but can tolerate cheese may enjoy it. It is not gluten-free, however, and those with GERD / Acid Reflux should avoid it as it will be too spicy.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

I remember talking to an elderly family member who related to me the pregnancy diet advice she received from her mother-in-law. “You are eating for two now!” Wanting to be a good mother (don’t we all?) she diligently doubled her food intake – and then had a terrible time attempting to lose her “baby weight.”

During my mother’s childbearing years, doctors added the weight of the baby, the placenta, the amniotic fluid, and maybe a little bit for breast development and strictly limited women to this weight gain. (about 15 pounds). Fortunately birthing women and their doctors have rejected both extremes and realized that women are NOT all the same and a single size advice does not fit all women. What is a healthy pregnancy weight gain?

But recently, due to various usual work frustrations, holidays, etc. my weight [...]]]>

Dear Dr. Gourmet,

Q: From Aug 07 to March 08 I lost 65 pounds on the Medifast diet which is typically less than 1000 calories per day.

But recently, due to various usual work frustrations, holidays, etc. my weight has crept back up about 5-8 pounds. I want to shed this weight plus a little extra to make sure I’m well into my healthy BMI range. I suspect that my metabolism is pretty low from following that diet for so long, and it seems like the only way to lose this excess is to go back on Medifast, due to my body being used to so few calories.

I’ve done this (Medifast) without much success so far for the past month or two. But I’m tired of it! The profile I created on your Quality Calorie Diet shows I should consume 1500 calories per day, but it seems like if I consume 1500 calories per day, I’ll either not lose any weight or maybe even start gaining! I feel like I’ve shot myself in the foot. Am I stuck with restricting my calorie intake to less than 1000/day?

A: While I am not a fan of diets like Medifast, it does work for some folks. There are the issues with such diets of slowed metabolism when being on so few calories. Another concern of mine is that the programs seldom spend enough time teaching folks how to transition back to healthy eating. Consequently, there is often a creeping weight gain once you end the diet.

You may do very well on The Quality Calorie Diet. The software chooses a calorie target based on your height and weight. The computer is not, however, a doctor or dietician sitting in a room with you discussing all of the factors that go into the amount of calories you eat vs. exercise, your likes and dislikes, your precise Body Mass Index, Waist to Hip Ratio, etc.. It may be that you will do better at 1,200 or 1,000 calories for a short period of time while you lose the 5 – 8 lbs. and get to your target and that the 1,500 calories is a good target for you to maintain your weight. This is why there is the option of selecting the number of calories yourself. Check with your doctor….

Q: My daughter lives in Italy, in the Puglia region (southeastern coastline). They can not get goat cheese. What could she use to substitute for goat cheese in recipes?

A: There would be a number of great choices for your daughter. The key is for her to look for a soft, creamy cheese that is made with a reduced fat milk. Because goat and sheep milk is naturally low in fat, they work well….

Q: I recently learned that I am pregnant. I would like to know where I can find a reliable list of the vitamins and minerals I should be getting, and the foods I should be eating. I would rather get these vitamins from foods rather than supplements; is this possible? Which option do you think is better? Is there a “pregnancy diet” I can follow that will ensure I am getting the proper nutrition for me and my baby without gaining unnecessary weight for the next nine months?

A: Congratulations on your pregnancy.

It’s a wonderful coincidence that you have written because we are just now preparing a section of the Dr. Gourmet website dedicated to eating healthy during pregnancy. We have asked a nurse I know who specializes in caring for pregnant women to write articles on healthy diets in pregnancy. Here’s an excerpt from one of her upcoming articles….

I have found that [...]]]>

Dear Dr. Gourmet,

Q: What research have you done concerning high fructose corn syrup? Some health experts are telling us to stop drinking sodas because of either the high sugar content or the high fructose corn syrup.

I have found that when I eat high fructose corn syrup I can’t sleep. It’s like I’ve had too much caffeine. But how do I avoid it, especially when eating out?

We went to Applebee’s and I asked about HFCS; it was in everything I wanted to order. I couldn’t even order plain cooked vegetables because the seasoning had HFCS in it. Another high class expensive restaurant in downtown Seattle, though, refuses to serve anything with HFCS in it. The manager said, “I think it will be the death of the human race.”

A: You are right that there is a lot of controversy about high fructose corn syrup (HFCS) these days. I have done a lot of reading and looked at the research that we have now and I find that it is inconclusive. We simply don’t know for sure if eating HFCS is any more harmful than sucrose (table sugar). Some research says yes and some says no. Some indicates that it has contributed to the problems of obesity and others not.

People have reported reactions such as you have had to many “artificial” foods such as aspartame, Splenda and MSG. Whether this is widespread with HFCS….

Q: My eatTHISdiet has chosen the 1500 calorie diet for me, but I am a new mother (5 month old) and want to be sure that 1500 calories will be enough to support healthy breastfeeding.

A: This is a fantastic question and you are correct that moms who are breastfeeding do need extra calories. Depending on your size, the estimate runs from about 300 – 500 extra calories per day over what your body would normally use.

For most women this will be in the 1,800 to 2,000 calorie range. There is some evidence that eating less than 1,500 calories could put your breastfeeding at risk. More on Breastfeeding.

Q: I subscribe to and enjoy your newsletter. I use your advice basically to help my 82 year old mother who is on Coumadin. I am wondering whether you are aware of any multivitamins that have no or low concentration of Vitamin K. My mother wants to take a multivitamin but all of the ones she has found to date contain pretty hefty amounts of vitamin K.

A: There are multivitamins available without Vitamin K. I do not endorse any specific ones, so I do not list them on the website.

Simply ask your local pharmacist to order a multivitamin without Vitamin K if he or she doesn’t have any in stock.

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions.

As many as half of all women experience some heartburn during pregnancy. It’s not just caused by the growing fetus, but the valve at the top of the stomach, called the lower esophageal sphincter, becomes [...]]]>

As many as half of all women experience some heartburn during pregnancy. It’s not just caused by the growing fetus, but the valve at the top of the stomach, called the lower esophageal sphincter, becomes weaker in pregnancy. Just why this happens is not known, but the theory is that the pregnant woman’s higher levels of estrogen and progesterone may contribute to the weakened sphincter, allowing the stomach’s contents to reflux back into the esophagus.

A study recently published in the Archives of Internal Medicine (2008; 168 (16): 1798-1804) examined that theory.