We here at Dr. Gourmet are here to tell you that when it comes to [...]]]> Convenience Foods are Not Like Pizza

You’ve heard the saying: “Pizza is like sex. Even when it’s bad, it’s still pretty good.”

We here at Dr. Gourmet are here to tell you that when it comes to convenience foods, that just isn’t the case. After all: “We eat it, so you don’t have to.”

In over ten years of doing these food reviews, we’ve eaten some great convenience meals – and we’ll tell you about those next week. This week is our rundown of the worst of the worst. These are the meals that caused some of our testers to make faces, spit the food out or actually retch. Keep this list handy so that you don’t.

Healthy Choice Cafe Steamers: Cajun Style Chicken and Shrimp:“This product is not edible. It shouldn’t be endorsed by anyone.”
Yves’ Meatless Hot Dog: “Oh, my gosh! I had no idea that something could be that bad and be sold in stores.”
Lean Cuisine Parmesan Crusted Fish and Tortilla Crusted Fish:“Verdict: feed it to the cat if you already have it in the refrigerator.”
Pure Organic Chocolate Brownie Bar: “It is dry, crumbly, astringent, not chocolaty and not anything like a brownie. Just no! Ugh!”
Michelina’s Lean Gourmet Creamy Parmesan Chicken: “…The worst frozen meal we have ever reviewed.”
Lunchables Chicken Dunks: “These are the pinnacle of processed food – something that I would never eat and certainly would not give to a child.”
Amy’s Kids Meals – Baked Ziti: “…in a sauce that will make kids feel right at home because it tastes like the school cafeteria (only worse).”

Dr. Harlan’s newest diet book, Just Tell Me What to Eat!: The Delicious 8-Week Weight-Loss Plan for the Real World, is being published in April, 2011, and you can be part of it!

Have you used The Dr. Gourmet Diet and lost weight, improved your cholesterol scores, or even avoided going on diabetes medication? Maybe you just feel better or discovered that there are some vegetables you do like? If you’ve had success with The Dr. Gourmet Diet, tell us about it and your comments may be used in the book!

Send your stories tosuccess@drgourmet.com and if you are quoted in the book, you’ll receive a free copy of the book, signed by Dr. Harlan. We’d love to hear from you!

Dear Dr. Gourmet,

Q: My daughter is allergic to all forms of sesame and peanuts. What can I use in stir fries to substitute for sesame oil yet maintain a nice Asian flavour?

A: This is a bit of a challenge and I don’t feel you will get all the flavor that comes with sesame oil with any alternative oil. Your best bet would be to use an oil with less flavor such as canola or grapeseed oil and find the Asian flavor in other ways. Sesame and Peanut Substitutes

Q: My guy has been sober for sixteen years and prefers that there is no alcohol in the foods that I make. I do use extracts but never heavily. I have avoided the wine / champagne vinegars, but I wonder about balsamic vinegar and the alcohol content. I would love to know what to use to make up for the lack of wine vinegar. Some recipes I feel I can interchange, but I really wonder about something like gazpacho, where the flavor is really needed.

A: There are traces of alcohol in vinegar but a very small amount. Wine vinegars such as red or white wine and balsamic vinegar do start with a dilute wine which is then fermented. Instead of the bacteria fermenting sugars as happens when the wine is made bacteria from the acetobacter family use the alcohol in the fermentation process. Most of the alcohol is used up and much like the extracts you are using there may be traces of ethanol remaining. It’s not likely to be very much – on the order of 2% or so. Vinegar

Q: I was thrilled to stumble across your website recently. I’ve been cooking my way through the Week 1 Sample menu found here: eatTHISdiet Week 1

…with one problem. It’s 90+ degrees in New York City this week. I live in a tiny apartment. Nearly all of these recipes involve running the oven at 400 degrees to roast some thing or another.

It would be great if your menu planning tools took the season into account. Besides not wanting to turn up the oven quite so high in summer, I’m also very interested in eating vegetables when they are in season.

A: Thanks for your email and I love your idea. You can create two week menu plans with our meal planner, The Real World Diet. Login to The Real World Diet.

After creating a profile for yourself, the planner will create two-week menu plans complete with shopping lists for each week. After creating your menu there is the option to change the recipe choices and you’ll be able to tailor the plans to fit your taste and the season.

Q: I was wondering if parboiled white rice was as good for diabetics as brown rice. I read that the process of making parboiled rice puts back nutrients taken out and that the result was that parboiled rice is as good as brown rice. Also does parboiled rice have the same fiber content as brown rice?

A: Truthfully, there’s not much I dislike more than parboiled rice. First and foremost, rice is so easy to cook that there’s no reason to use pre-cooked versions like Minute Rice. Secondly, the rice is “enriched” but what is put back in is not the best part of the rice — the outer layer. It is that bran layer that is removed when making white rice in much the same way that bran is removed from wheat berries to make white flour. Parboiled Rice vs. Brown Rice

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.

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.

Umami….

Umami?…. Ooooo MAAHHH mee.

[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.]

Umami….

Umami?…. Ooooo MAAHHH mee.

This has become one of my favorite words. I just love saying it – umami, umami, umami. It sounds like a Buddhist chant – a very sensuous word. It is also one of my favorite tidbits of food information.

Umami is usually defined as the taste of foods that are pungent or aromatic, like mushrooms or cheese or roasted chicken. It is sometimes described as “savory,” but it is much more complex. Understanding Taste, Part 2

Featured Recipe

Spinach Feta Frittata

Frittatas make the perfect weekend brunch and they’re great when you have guests. You can serve them hot fresh out of the oven, but they’re great cold as well.

A: Sure. Both of these are going [...]]]> Q: I am now taking Coumadin and just learning what’s okay and not okay. Is it okay to include the combination of fresh ginger and fresh garlic in stir-fry cooking?

A: Sure. Both of these are going to be safe and a great addition to your stir-frys.

You can find out the nutritional content of any ingredient by logging into The Real World Diet and clicking the Recipe Box tab. You will find a database with over 7,000 ingredients and their Vitamin K content.

The menu planner also helps you track your daily Vitamin K intake along with calories and other nutrients. Click the Food Diary tab.

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.

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

A: Snacking is part of every healthy diet and The [...]]]> Q: On The Real World Diet, no snacks are included. How can I compensate for this if I feel I need something more (especially in the late evening)?

A: Snacking is part of every healthy diet and The Real World Diet allows you to track the calories that you consume when having snacks. Here’s a coaching article about snacks that’s a complete answer to your question: The Real World Diet: Coaching: Snacking is Essential

I’ve seen a lot of studies on [...]]]> There has been so much debate about what is the best way to lose weight that it’s no wonder that folks are confused. High fat? Low fat? No carbs? Some carbs? Good fat? Bad carbs? Low protein? Just what is right?

I’ve seen a lot of studies on all types of diets and the results have been a bit confounding. The research is often too short (six months or less) or they don’t include a good mix of men and women. Sometimes they’re just too small to draw any real conclusion.

Researchers recently created a study with an eye to overcoming the barriers to a quality study – and answer the question of what combination of protein, fat and carbohydrates is best for sustained weight loss.

They recruited 645 overweight men and women for a two-year program of weight loss. Each person was randomly assigned to one of four diets:

• Low-fat, average-protein (20% fat, 15% protein, 65% carbohydrates)
• Low-fat, high-protein (20% fat, 25% protein, 55% carbohydrates)
• High-fat, average-protein (40% fat, 15% protein, 45% carbohydrates)
• High-fat, high-protein (40% fat, 25% protein, 35% carbohydrates)

The four plans were healthy diets, in that they were low in saturated fat, high fiber and low cholesterol. The participants were taught to choose healthier carbohydrates (regardless of the amount carbs they were assigned to eat).

Each person exercised moderately for about 90 minutes per week and there were support sessions during the study. They received individually customized meal plans in two-week blocks that aimed for a 750 calorie deficit in their daily intake. They also tracked their calories with an online food and exercise journal.

During the first six months all of the subjects lost about the same amount of weight, regardless of which diet they were on. They also regained about the same amount of weight after the first year of the diets. In the end a third lost at least 5% of their body weight and kept it off throughout the study.

Finally! Proof that it doesn’t matter what combination of fat, protein or carbohydrates you eat as long as you eat fewer calories.

The calorie is a unit of measure of energy, sort of [...]]]> “Just what the heck is a calorie and what do I do with it?!” I hear this a lot from my patients and knowing the answer is the basis for success in eating well and losing weight.

The calorie is a unit of measure of energy, sort of like the watts on a light bulb. It takes more energy (watts) to burn a brighter bulb just as it takes more energy (calories) to climb the stairs than using the elevator.

But not everyone needs the same amount of calories. A 5 foot 4 inch woman needs far less fuel (calories) than a 6 foot 2 male. Think of this as the difference between a compact car and a big pick up truck. (The truck just gets fewer miles per gallon – and that’s where that metaphor breaks down.)

So how many calories should you be eating to lose weight? It’s pretty simple really.

Take a look at this BMI table to see your Ideal Body Weight (that’s the one listed under the heading of 22). Multiply your Ideal Body Weight by 11. Let’s say that your Ideal Body Weight is 145 pounds. You need about 1,600 calories each day for your body to function (145 x 11 = 1595). That’s your baseline.

For most people it doesn’t take many extra calories each day to add on pounds (or lose them). Of everything that I’ll discuss with regard to weight loss, the most important thing for you to focus on is calories: more than fats, more than protein and more than carbs.

To lose about a half pound each week you need to eat 250 calories less than your baseline each day. So if you should weigh 145 lbs. you’ll need to eat about 1,350 calories per day to lose weight. You can burn those calories exercising – and should – but we’ll talk about that later.

One of [...]]]> There’s so much good to be said for how much you can change your health by making your own lunch. We know from research that skipping breakfast or lunch (or both) makes it harder to lose weight or maintain a healthy weight.

One of the first questions that I ask my patients is what they have for lunch. It’s clear that not many people take their lunch to work and that’s key to making sure you get the highest quality calories. When you are getting started eating better it’s important that you make lunch and take it to work with you. The easiest thing for most folks is to make a sandwich. Here are some guidelines for items that you should pick up at the grocery and keep on hand for making a quick and easy lunch.

Sandwiches, Defined:

Whole Sandwich (2 lunch servings)
2 slices whole wheat bread with 2 ounces lean meat or reduced-fat cheese.

Half Sandwich (1 lunch serving)
1 slice whole wheat bread with 1 ounce lean meat or reduced-fat cheese.

Meat & Cheese Choices:
Reduced-fat Swiss
Reduced-fat Cheddar
Reduced-fat Monterey Jack
Goat Cheese
Lean Ham slices
Lean Turkey slices
2 Tbsp. Peanut Butter

Toppings (use as much as you like):
Sliced tomato
Lettuce
Arugula (Rocket)
Mache
Spinach
Sliced cucumber
Sliced peppers
Any kind of sprout
Onions

Spreads (choose one)
Hellman’s Extra Light Mayonnaise: 1 Tbsp.
Any Coarse Ground Mustard: 1 Tbsp.
Dijon Style Mustard: 1 Tbsp.
Your Favorite Chutney: 1 Tbsp.
Roasted Garlic: 2 cloves
Tapenade: 1 Tbsp.

Salads

A lot of patients ask me about having a salad at lunch. They would like to have one with their sandwich or with a half serving of soup. This is a great idea since greens and most veggies don’t add up to many calories and are chock full of fiber, vitamins and antioxidants.

There are some recipes for salad dressings included in the Sides & Extras recipes section for just this purpose. These generally have about 50 calories in a serving and this is the most that you would want your dressing to have. Remember that if the greens are very dry you will need less dressing because it clings to the salad better.

Leftovers

Dinner leftovers make the perfect lunch. It’s a great idea to make extra at night so you have something to take for lunch. The rule of thumb is that a lunch serving is half of a leftover dinner serving.

There’s another stuffed pepper recipe on the Dr. Gourmet web site. It’s a vegetarian side dish, and I love it. This one is the traditional ground beef and rice that [...]]]>

Stuffed Peppers | Coumadin Safe Version

There’s another stuffed pepper recipe on the Dr. Gourmet web site. It’s a vegetarian side dish, and I love it. This one is the traditional ground beef and rice that I had when I was growing up. Most recipes call for white rice, but the brown rice is not only healthier but gives the dish a great nutty flavor. As with white rice, the brown rice needs to be slightly undercooked so that it’s not overcooked in the oven.

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

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.

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

There are a number of reasons why you should make a healthy breakfast part of your life. When you consider that you had dinner at [...]]]> It looks like your mother was right (she knew it all along). Breakfast may just be the most important meal of the day.

There are a number of reasons why you should make a healthy breakfast part of your life. When you consider that you had dinner at 6:00 or 7:00 the night before and you might get up for breakfast at 6:00 A.M. you have already gone about 12 hours without eating. By not having breakfast and waiting until your “coffee break” or lunch adds even more time. By the time you get around to eating it could be that your body has been starving for as long as 18 hours.

It’s well established that such long periods of starvation will lower your metabolism. The body essentially slows itself to hold onto stored calories and this can have an effect how easy it is for you to lose weight. At the same time, the research shows those who are overweight consume a larger portion of their daily calories before noon instead later in the day have an easier time losing weight.

The type of breakfast makes a difference in how easy it is to lose weight. In one research study participants who ate cereals, quickbreads (like banana bread or zucchini bread) or muffins had a lower Body Mass Index (BMI) when compared to those having meat and eggs. (The meat and egg eaters tended to eat more calories, which makes sense.) Having whole grain and cooked cereals fared better for folks than ready to eat cereals or muffins. (JACN 2003, 22: 296-302)

Studies have also shown that those who skip breakfast have a higher BMI. Likewise, there’s good research showing that breakfast eaters with a lower Body Mass Index are more likely to eat their meals more regularly throughout the day. (AJCN l992;55:645-5l) Similarly those eating early in the day are less likely to snack during the day. When those who do have breakfast have snacks they tend to snack more sensibly.

Eating breakfast regularly even helps with improving cholesterol profiles. In one study women who didn’t eat breakfast have higher total cholesterol and LDL (bad) cholesterol. Those women also had developed problems in how their insulin responds to eating. Such changes in insulin response are now clearly linked to heart disease and diabetes. (AJCN 2005;81:388-96)

Researchers looking at data from the large long-term Physician’s Health Study found that those eating breakfast cereal had lower rates of heart failure. Those who had two servings of high-fiber cereal per week had a reduced risk of heart failure of almost 20%. (Arch Int Med 2007;167:2080-2085)

Studies go on and on to reinforce the importance of breakfast as being the most important meal of the day. Start with a high fiber cereal, whole grain toast, muffins or quickbreads and you’ll be satisfied and less likely to eat more during the day.

So your mom was right (and probably about more than just breakfast). Eat breakfast and get your day started right!

What’s a healthy breakfast? Here are some guidelines.

A: The Dr. Gourmet recipes, books and [...]]]> Q: I am taking Coumadin and also have type 2 diabetes. Is your book, The Quality Calorie Diet for Coumadin Users, compatible with a healthy diabetic diet?

A: The Dr. Gourmet recipes, books and The Real World Diet planner are all based on a Mediterranean style diet. We know now that this is the most effective diet for diabetics, especially Type II diabetics. Here’s the link to information about diabetes on the Dr. Gourmet web site: Diabetes

We have updated the Dr. Gourmet web site and meal planning software.  Many of you have used ourweb site and software in the last year and we’ve responded to user suggestions for new features and improvements.

It’s the new year and we’ve made it easier than ever for you to eat healthy and lose weight. The [...]]]>

We have updated the Dr. Gourmet web site and meal planning software.  Many of you have used ourweb site and software in the last year and we’ve responded to user suggestions for new features and improvements.

It’s the new year and we’ve made it easier than ever for you to eat healthy and lose weight. The Real World Diet is a comprehensive program created because people need a “real world” alternative to silly fad diets.  This isn’t really a diet but an overall approach to food and being healthy.

You can use The Real World Diet software to create easy meal plans but over the last year we’ve added many new features based on your suggestions:

>  Create customized two-week meal plans complete with recipes.

>  Menus plans for you and your entire family.

>  Printable shopping lists for each week.

>  Use leftovers for lunches and dinners later in the week.

>  Use convenience meals in your menu plans.

>  Track the foods eat each day with the integrated Food Diary.

>  Keep an exercise journal.

>  Set and track progress toward your goals.

>  Customize your meal plans based on health issues.

You can also follow The Real World Diet  coaching program to learn about the state of the art diet research and how to easily apply it to your life.

The basis for The Real World Diet is founded in Mediterranean style diet principles.  While that might not seem like part of your real world this program translates those concepts into familiar recipes for you and includes dishes from many cuisines – Comfort Food, American, French, Southwestern, Asian, Caribbean, Italian, Spanish…

The Real World Diet coaching shows you why you should eat better and the software shows you how to do it.  Because it recognizes that you have to live in the real world and eat real food it is a practical plan that you can easily make part of your life.  These principles are the ones that research has proven time and again to help you lose weight, live longer, live better and best of all, eat great food!

Other websites charge you as much as $29.95 per month for this service, but The Real World Diet is completely free.  We don’t even ask for your credit card information.

Click through now to start your new year off right – healthier than ever with The Real World Diet.

Timothy S. Harlan, M.D.

Dr. Gourmet

Eat well, eat healthy, enjoy life!