DrGourmet » sodium

Losing Weight After 40; Menopause; Salt : Ask Dr. Gourmet

admin — Tue, 24 Jan 2012 19:16:54 +0000

Dear Dr. Gourmet,

Q: I’ve been following a Weight Watchers type diet for 2 1/2 months now. I’m 44 yrs old, 5′4″ and weigh just over 150 lbs. In the past, as recently as last year, I have been able to go a month or two with a WW type diet and lose 5 lbs minimum. This time I have not been able to lose even 1/2 lb.

I have really been careful about sticking to eating well, but I feel at a real loss right now and don’t know what to do next. Any advice you can offer to help me lose weight would be appreciated. What would you advise as the next steps?

A: This is a great question. There’s some evidence that as we get older – into our 40s and 50s – that it can be more difficult to lose weight. Everyone is different, of course, and there’s been some research focusing on this but nothing conclusive as to the actual cause.

What we do know is that this requires more attention to calorie balance. The first thing to look at is your amount of exercise. Folks tend to be less and less active as they move toward their 50s. A lot of factors contribute to this – job, home, stress – quite simply, the time constraints of modern life. In a woman your height, burning an extra 200 calories per day is the difference between weight loss and maintaining stable weight. Losing Weight After 40

Q: I am a 46 year old woman and was diagnosed with DCIS breast cancer in Dec. of 2007. I had a lumpectomy and a sentinal lymphectomy followed by 30 treatments of radiation. In May of 2008 I had an oovarectomy because of many complicated cysts on both ovaries. I had started taking Tamoxifen in March 2008 and was taken off of it by my oncologist in June 2008. She thought it wasn’t necessary because I am without estrogen producing ovaries now.

I have recently discovered edamame and love it! It has helped immensely with the hot flashes and night sweats I’ve been dealing with.

I was hoping you could elaborate on the effects of edamame on women in my situation. I understand it is good for young girls but what about a woman of 46 who was suddenly thrown into menopause?

A: What we know about soy and breast cancer has been a little difficult to interpret because most of the research offers us only indirect evidence. Ideally, research would be performed that would have women eat more soy products after being diagnosed with breast cancer and compare them with those without disease to see if there are higher or lower rates of recurrence. It’s unlikely that we’ll have that sort of information anytime soon.

It is the phytoestrogens in soy that appear to have anti-estrogenic properties. As such the belief that a diet high in soy might prevent breast cancer has some merit. It is those properties that appear to help some women with menopausal symptoms. Edamame and Menopause

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. Daily Sodium Requirements

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

You CAN get used to less salt! : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 30 Nov 2011 20:40:21 +0000

Not long ago a reader wrote to me and asked what reducing our salt intake was going to prevent. He seemed to think that the need to reduce our sodium intake had not been adequately established and that the issue was not salt itself but rather what the salt was put on (or in). Yes, the research that links high sodium intake to high blood pressure is definitive – it’s basic biochemistry. That high blood pressure then leads to things like heart attacks and strokes. Reducing the amount of sodium in our diet could save an estimated 150,000 lives per year.

I’ve talked before about research that shows that those who gradually reduced the sodium level in their overall diet found that the same crackers tasted saltier after they’d become accustomed to a lower daily salt intake. Researchers in The Netherlands just published an interesting study in which they looked at people’s responses to reduced sodium levels in bread. You CAN get used to less salt!

Ask Dr. Gourmet Newsletter for July 19, 2011

admin — Tue, 19 Jul 2011 18:37:48 +0000

Dear Dr. Gourmet,

Q: I have heard from doctors or nurses that if you are prediabetic you are really a diabetic. Or if you are taking metaformin that you are diabetic. Is that true?

A: In the last few years the criteria for diagnosing diabetes has become much more stringent. This is because we know now that even modest elevations in blood sugars can have a devastating effect in the long term. Presently, the diagnosis is made when the morning fasting blood sugar is greater than 126 mg/dL.

We are, however, concerned when fasting blood sugars are consistently greater than 100 mg/dL. Likewise, those with fasting blood sugars that are higher than 110 mg/dL are considered by some to be “prediabetic.” Prediabetes

Q: First of all, thank you for your fantastic warfarin meals and recipes. I have been on this for about 8 wks now. Have lost about 23 lbs and my warfarin doses have actually changed from 47 1/2 to 37 1/2 per week. It is so seldom that I actually see recipes directed at warfarin users, especially the salads. I do still have one question. I eat the blueberry muffins and also include blueberries and blackberries in my alloted fruits per week. Is this safe or are the berries considered off limits for regular servings of fruit? It seems like I have seen questions or articles in favor of both. Thank You.

A: Wow! We’re really excited for you here at Dr. Gourmet World Headquarters. It’s always great to hear about weight loss such as yours and that you like the recipes!

Blackberries and blueberries do have higher amounts of Vitamin K than some fruits, but in an amount might be considered as moderate and not off limits. Each has around 28 micrograms of Vitamin K per cup.

At the same time we know that these berries are great choices for a lot of reasons, including their high proportion of great quality vitamins and antioxidants. Eating Blueberries and Blackberries on Coumadin (warfarin)

Q: I attended a health seminar where you mentioned how important it is to reduce the sodium and not have more than the daily recommended value. You gave a few examples of the amount of sodium in some fast food and chain restaurant meals and how the daily maximum could quickly be reached. If I do have these items will drinking extra water counteract the increase in sodium?

A: This is a great question.

There may be a slight effect but, sadly, drinking more water won’t likely offset a high sodium diet very much. The regulation of water volume as well as sodium, potassium and other electrolytes in the body is quite an elegant mechanism. The kidneys are quite efficient at holding on to electrolytes and filtering water. Water and High Sodium Foods

Have a question? Send it to askdrgourmet@drgourmet.com and your question may be answered in this column. Read more Ask Dr. Gourmet questions – over 500 questions already answered!

HFCS; Trans-Fats; More : Ask Dr. Gourmet

admin — Tue, 17 May 2011 18:34:37 +0000

Dear Dr. Gourmet,

Q: I know that high fructose corn syrup is bad for me. Now that I’m reading labels more carefully, I’m very surprised at how often it shows up in prepared foods, even as an additive in supposedly healthy whole-wheat bread. I love to bake, and occasionally a recipe calls for corn syrup. What’s the difference between the corn syrup in my pantry and the high fructose corn syrup found in so many commercial products? Is Karo syrup as bad for me as HFCS, and should I try to find a substitute?

A: Like you, I find high fructose corn syrup (HFCS) in so many products and am often amazed at the number of foods that contain this ingredient. You’ll find it in processed foods in very high amounts, like soda and sweet drinks, baked goods and other processed foods. There is a lot of controversy about whether this ingredient is worse for you than other sweeteners.

Q: How can a nutrition label say NO trans fats, NO saturated fats, and NO cholesterol, when it contains hydrogenated oils?

A: Trans-fats do occur in natural foods, but in very small amounts. Most of them are created when oils are saturated by the process of hydrogenation. Here’s a bit of science to help explain….

Q: I have a friend that is lactose intolerant and she says she has discovered that Indian Ghee has no lactose because the milk solids have been removed. Is this true?

A: This is for the most part true. Butter contains very little lactose to begin with and only those who are very sensitive would likely react to small amounts of butter. The milk solids that do remain in butter are removed when the butter is clarified (what the Indians call ghee). There might be minute amounts of lactose in ghee but it is unlikely to be enough to have an effect on those who are lactose intolerant.

Q: What can be used to counteract too much salt used in a recipe?

A: There are a lot of old wives’ tales about this, but truthfully not much can be done. The myth that I grew up with was that putting a raw potato in the soup would work. This is the most common remedy one finds when searching the web, although there are others, including adding sugar or vinegar. For the best answer to this question….

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

In Memoriam : Dr. Gourmet Newsletter

admin — Mon, 21 Mar 2011 18:15:45 +0000

Dr. Tim Says….

This week’s death of Blair River, the 575 pound spokesperson for the Heart Attack Grill is disturbing to be sure. First and foremost because this young man was only 29 years old. This means that he lived a scant 11 years as an adult and this kind of story always makes my heart ache.

There was a tremendous amount of press surrounding Mr. River’s death because of his role as a morbidly obese man pitching a restaurant that profiteers from today’s tremendous problem with weight gain in America. Founded by Jon Basso, who uses the moniker “Dr. Jon,” the restaurant serves burgers and fries with no limit on the calories, fat or salt. In Memoriam

Featured Recipe

Creamy Crab and Asparagus Fettuccine

This is a light pasta dish with the flavor of the crab enhanced by both the slight creaminess and the flavors of the lemon and oregano.

I am fortunate enough to live on the Gulf Coast and there’s great quality crab here. I purchase mine at the farmer’s market here in New Orleans. You can find great quality crabmeat even if you don’t live on the coast – ask at the fish counter of your local store.

Saltiness; Coconut and Cholesterol; Nutrients : Ask Dr. Gourmet

admin — Tue, 15 Mar 2011 18:30:43 +0000

Dear Dr. Gourmet,

Q: I like to use old recipes. I made a lasagna from a 1970’s era recipe of mine. It was very (too) salty. I used Italian sausage (Johnson brand), ground beef, tomato paste, mozzarella cheese (Rouse’s brand), ricotta, an egg, and only added 2 teaspoons salt. I should have known better than to add salt, but I don’t recall the recipe being that salty. Is there more sodium in prepared foods (I’m thinking cheese and tomato paste) these days?

A: I think that it’s more likely that your taste buds have learned to be more sensitive to salt over the last few years. For many that can be the case. Where recipes used to contain this level of added salt that’s less true now. We know that over time when eating less salt your taste buds will adjust to the lower sodium levels. Are Foods Saltier?

Q: I am an fairly active 27 year old vegetarian who doesn’t eat any meat or dairy. I only include very limited amounts of egg and shellfish in my diet. I do everything that I am supposed to be doing to lower cholesterol (minimal processed foods, no trans fat or hydrogenated oils, a lot of whole grains and veggies, regular exercise). My HDL is way above optimal, but my LDL and triglycerides are slightly above where they should be. The only thing I can think of that is keeping these numbers up is coconut milk. I don’t eat dairy and I limit soy, so I have been using coconut milk products to replace things like milk, coffee creamer, yogurt, and ice cream. I know that coconut is high in saturated fat, but I thought that it was a good type of fat. Is it possible that the coconut milk in my diet is keeping some of my cholesterol numbers high? My diet is about 90% vegan, so I don’t know what else I could be doing wrong.

A: Cholesterol profiles can be a challenging thing to evaluate and I would urge you to speak with your physician regarding yours.

Having an HDL (good cholesterol) way above optimal is fantastic and may help to balance your slightly higher LDL (bad cholesterol) and triglycerides. At the same time such cholesterol profiles need to be taken in the context of overall health including high blood pressure and diabetes as well as family history and social history such as tobacco use and exercise. Coconut and Cholesterol

Q: I have purchased a HealthMaster advertized by Montel Williams. I love it and am eating so much healthier. My question is: every morning I have been making a drink. I drink one right away, about a 16oz drink, and have one for later. Someone told me that if I didn’t drink it all as soon as I made it the nutrients would be lost. Is this true, and if the 2nd one was not used that day but the next day would it still be healthy?

A: To some extent this is true. From the moment vegetables and fruits are picked they begin losing vitamins. While the loss of nutrients after such juicing is difficult to quantify, it is best to make your juices and drink them fresh.

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

Sleep; Salt and Weight Loss; Walmart : Ask Dr. Gourmet

admin — Wed, 02 Mar 2011 15:31:41 +0000

Dear Dr. Gourmet,

Q: Find your website incredibly valuable and recommend it frequently. Thank you so much. My question: Is there a connection between obesity and sleep / insomnia?

A: There is a clear link between poor sleep habits and obesity. In the last few years there have been a number of studies that support those who don’t sleep much because they are busy or because they have insomnia are at much higher risk of becoming overweight and obese. There have been a lot of studies on those who work at jobs that requires rotating shifts or shifts where they have to work overnight. Not all of them are conclusive but some do show an association with working through the night and weight issues. Sleep and Obesity

Q: What type of salt (maybe sea salt), do you recommend to use for weight reduction, reducing blood pressure, and healthy eating?

A: It’s clear that diets that are high in sodium lead to health problems including high blood pressure and heart disease. Salt for Weight Loss

Q: Regarding Walmart’s recent announcement that they are going to reduce sodium in their foods:

It’s not surprising that Walmart recognizes the huge group of aging baby boomers by taking a major step in making foods healthier. In my area (rural northeastern Washington, between Spokane and Canada) Walmart is a MAJOR grocery supplier, and therefore a big influence on people’s diets.

One major concern I have over foods labeled as low sodium: One of my husband’s meds has a warning about not using salt substitutes. I’ve never bought one, but recently noticed that a lower-sodium prepared soup has potassium chloride in it. I’ve had to start re-reading labels all over again. I’m concerned that this may be the strategy as Walmart reformulates their house brands. Walmart also plans to add pressure to their suppliers, so the issue could mushroom.

I’m hoping Walmart’s test kitchen lowers sodium by reducing salt and boosting flavor without using chemicals. I applaud Walmart’s business decision based on doing the right thing; I am hoping that doing the right thing goes beyond the superficial and out to the detail level.

A: I agree with you that Walmart’s involvement in creating healthier products and bringing them to market could have a powerful effect on the health of America. There’s clear evidence that when people are given the choice of a “healthy” meal vs. a “traditional” one, they will most often say that the healthy version tastes better. That is, when they don’t know which is which. By having Walmart create an environment of better foods we could see a major shift in food production (both manufacturers and in the home). Walmart and Sodium

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

Acai Berry; Salt Substitutes; Salting : Ask Dr. Gourmet

admin — Tue, 07 Sep 2010 17:48:35 +0000

Dear Dr. Gourmet,

Q: I am on the MAOI Parnate and I cannot have anything with tyramine in it. Could you tell me exactly what is in the Acai Berry fruit? I ordered the freeze dried berry in a capsule. I’m just not sure if I can have it.

A: It is possible that acai berries may contain tyramine. Many fruits do, including grapes, figs, plums and pineapple. As fruits age, the levels of tyramine they contain increase, so fresh fruit may not be as much of a problem.

All of that said, the freeze dried acai that you ordered is likely to be a scam. Acai Berry Supplements

Q: Which salt substitute would you recommend?

A: Generally speaking I don’t recommend salt substitutes. I believe that it’s more important to learn to use salt carefully. Here’s some information on how to get started and understand sodium better: Salt

Q: Since I have high blood pressure one of my major concerns is salt content. Some recipes (like eggplant parmesan) call for salting items like eggplant, zucchini, and cucumber to either cut down on bitterness or excess water.

I have usually skipped the salting because I am concerned that it significantly increases the sodium content of the recipe, even if the salt is rinsed off the vegetable after the soaking. Does covering the vegetables in salt result in significant absorption of sodium? If it does, are there alternative methods that will achieve the same goals?

A:I never salt eggplant (or other vegetables, for that matter) in the way you describe. There are two suggested reasons for doing this. One is to remove moisture and the other bitterness. My experience is that moisture is fine for eggplant and helps keep it tender. Salting Eggplant

Sea Salt; Saw Palmetto; More : Ask Dr. Gourmet

admin — Tue, 03 Aug 2010 18:42:12 +0000

Q: I appreciate your writing about salt and sea salt. How can Campbell’s Soups claim that they have used sea salt and have, therefore, less salt? That has really been bothering me.

A: There’s two ways to look at the issue of sea salt. First, some science for review.

Ordinary salt is sodium chloride and is made of one molecule sodium and one molecule chloride. The crystals of the sodium chloride that form can be of any size. Think of a grain of salt from the familiar round blue box of Morton salt in your cupboard vs. a large salt lick placed out in the field for horses. Sea salt is usually a coarser salt….

Q: Many of your recipes indicate, “Those who are lactose intolerant should avoid it.” I am lactose intolerant, however, I don’t avoid dairy but rather take a lactase enzyme supplement when consuming dairy. Often that mean taking the enzyme once or twice a day. Is it safe to use the enzyme so often? It works well for me.

A: We are very strict about labeling the recipes on the Dr. Gourmet web site regarding health issues. With lactose that means that if the recipe contains any lactose it is marked with the statement “Those who are lactose intolerant should avoid it.”

Interestingly, lactose intolerance is an issue of how much lactose is in a particular dish. Lactose is the main sugar found in milk and is made up of two sugar molecules bound together. The body can’t absorb lactose and it must be broken down….

Q: What effect does taking saw palmetto have on Coumadin levels?

A: It’s important to check with your doctor about taking any supplements if you are on any prescription medication including Coumadin® (warfarin) but also others such as blood pressure medications and medications for cholesterol or diabetes.

The research on taking supplements is disappointing and few have shown any benefit. This includes saw palmetto, which in a large trial….

Vitamins; Diets for Multiple Conditions; More : Ask Dr. Gourmet

admin — Tue, 29 Jun 2010 19:08:01 +0000

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.

Are there salt substitutes that are safe for those with diabetes and high blood pressure?

admin — Tue, 22 Jun 2010 20:30:51 +0000

Q: I have diabetes and high blood pressure and am looking for a salt substitute. I bought NoSalt, but the label said people with diabetes or high blood pressure should not use that. What are others without the high potassium level?

A: I don’t much like salt substitutes, to be honest. We have tested a few and they just aren’t all that great. You are correct that most are made of some variation on potassium salts, and this can pose a problem for some folks who have health issues where they need to limit potassium. At the same time, most salt substitutes leave a funny metallic aftertaste in the mouth.

I much prefer that folks learn about sodium and salt. Depending on your specific issues, limiting sodium to between 1,500 and 2,000 milligrams is what most doctors recommend. By keeping track of your sodium intake you can enjoy food and not have to worry about using replacements for salt. Salt Substitutes

Restaurant Review: Daily Grill

admin — Fri, 04 Jun 2010 23:39:10 +0000

In our ongoing pursuit of decent meals at chain restaurants we turned to one that is a bit more upscale. The Daily Grill is not as large a chain as some we have reviewed, but there were high hopes that since the food is fresh – and a bit pricier – that it might also be healthier. Wow! Was that a wrong assumption. The issue is partly calories, but that can be addressed pretty easily, because chain restaurants generally serve huge portions and taking half home is a good strategy.

The problem (once again) is the added salt. Daily Grill

Food Review: Healthy Choice Comfort Food

admin — Fri, 21 May 2010 18:01:54 +0000

“New Recipe!” they both say on the box. These are full meals from Healthy Choice – entree, veg, starch and dessert. This week I chose their Beef Tips Portobello and their Classic Meat Loaf, which have 270 and 360 calories respectively. The amount of sodium in each meal is fairly reasonable – for processed foods: the Classic Meat Loaf comes in at 550 milligrams of sodium while the Beef Tips Portobello is at 600 milligrams of sodium. Again, not outrageous. What drew me to these meals in particular, other than the comfort food angle, is the amount of fiber in each meal. Healthy Choice Comfort Food

Chevys Fresh Mex : Dr. Gourmet’s Food Reviews

admin — Fri, 14 May 2010 16:43:31 +0000

I will admit that I don’t like reviewing chain restaurants. I don’t eat in these places because I find the food to be pretty awful, and my dread begins with the research before I even leave the house. Reviewing the nutrition information is, quite simply, terrifying and a clear study in why America has so many health problems. When I started looking at the information provided by Chevys Fresh Mex restaurant I was even more astounded than usual.

We know that calories and saturated fat are an issue at such places, but Chevys is really over the top. Chevys Fresh Mex

Assessing the Salt Content of Processed Foods

admin — Wed, 07 Apr 2010 17:22:03 +0000

About a month ago I had to update our page on Low Sodium Diets (Bite, 03/03/10). Turns out the estimates of how much salt people in the United States were consuming, on average, had gone up: to over 10 GRAMS of salt per day for men and 7.4 grams per day for women. If everyone reduced their salt intake to the recommended maximum of 2.4 grams per day, we could avoid as many as 92,000 deaths every year.

Most of the salt in our diets comes from the processed food we eat. Several countries, including Finland, the United Kingdom and Australia, have instituted government and food-industry-led strategies to reduce the amount of sodium in processed foods, with some success: the UK has managed to reduce their overall average salt intake by about 10% (from 9.5 to 8.6 grams per day). Recently a team in Australia assessed the amount of salt in over 7,000 processed foods sold in Australia as part of their effort to gather information on the current status of their food industry. Assessing the Salt Content of Processed Foods

Quantifying the Effects of Less Salt : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 03 Mar 2010 19:46:38 +0000

I have said in the past that the typical American eats over 6000 milligrams (or 6 GRAMS) of sodium per day. A recent article in the New England Journal of Medicine (2010;362:590-9) means I’m going to have to update that figure: the latest estimates, for 2005-2006, estimate that every adult male in the United States eats an average of 10.4 grams of salt per day. Women, on the other hand, only eat a more modest (and I use that term facetiously) amount of 7.3 grams per day.

That’s a tablespoon and a half (4.5 teaspoons), for men, and about 1 tablespoon of salt (3 teaspoons) for women.

We know that reducing the amount of salt we eat can help reduce blood pressure and your risk of heart disease – from stroke to heart attack. If everyone in the United States over 35 years old reduced their salt intake by only 3 grams per day, what kind of impact would that have on our country’s overall health? Quantifying the Effects of Less Salt

The Taco Bell Diet?

DrGourmet — Mon, 28 Dec 2009 12:22:32 +0000

Just when you think you’ve heard it all. Taco Bell is touting that you can lose weight eating their food. True, of course, but at what cost?

Look, we know that if you eat fewer calories, you’ll lose weight. Anyone can do that and it doesn’t matter what type of calories you eat. Calories are calories as far as your weight is concerned. So eating the more sensible choices at Taco Bell is a good idea but ONLY if you are going to eat there occasionally anyway. Their food is some of the most highly processed in the fast food business.

If you go there, about the only really good choice is the Fresco Crunchy Taco. It’s 150 calories and has some fiber but is the best at only 350 mg of sodium. Here’s the choices. Note the overall very high amount of salt.

Better yet, make your own Mexican food. It’s easy, will cost about the same and so much better for you. Here’s some recipes to get you started:

Quick Tacos

Soft Corn Tacos

Taco Salad

Corn and Black Bean Taco Salad

Eat well, eat healthy, enjoy life!

Dr. Gourmet

Ask Dr. Gourmet: What Diet Will Increase My HDL Cholesterol?

admin — Tue, 15 Dec 2009 19:14:02 +0000

Q: Would you recommend a website with healthy diets that would help to INCREASE MY HDL, good cholesterol?

A: The Dr. Gourmet recipes are designed to do just what you wish — lower total cholesterol, raise HDL cholesterol and lower LDL cholesterol and Triglycerides.

The Quality Calorie Diet meal plans are balanced with a variety of ingredients that emphasize a heart healthy diet. They are low in fat, saturated fat and higher in monounsaturated fat. Recipes do not contain trans-fats. Cholesterol and sodium are limited. The key is to maximize the flavor while working to create recipes that are healthy. The Quality Calorie Diet

Sodium in Dr. Gourmet’s Hummus Recipe

morganharlan — Tue, 08 Dec 2009 20:05:53 +0000

Q: Where does all the sodium come from in your Hummus recipe for Coumadin (warfarin) patients? Can it be eliminated?

A: There are a number of ingredients that contribute sodium to any recipe.

The simple and most obvious is added table salt. I measure the salt carefully when making recipes and you should too. 1 teaspoon of table salt contains 2,325 milligrams (mg) of sodium, so eliminating some or all of the added salt in a recipe is the easiest way to reduce sodium in dishes. Reducing Sodium

Lowering Cholesterol Without Medication; More : Ask Dr. Gourmet

admin — Tue, 01 Dec 2009 20:45:58 +0000

Dear Dr. Gourmet,

Q: I am a 30-year veteran of the Army and in pretty good condition. I am active, no weight problems and (other than fried chicken) eat pretty reasonable meals. My big drawback is cholesterol. Mine has been as high as 285. My family has a history of high cholesterol.

I have tried every statin on the planet and have terrible reactions to them all. I have unbelievable muscle pains and had to be hospitalized after taking Pravachol. The doctors say this is rare. Right now I am not on any meds for the cholesterol. I am taking a few natural herbs like fish oil. What can I do that will help?

A: The most important consideration is your cholesterol profile. Occasionally I will have a patient who has been put on medication for a high cholesterol score, but their low density lipoprotein (LDL) cholesterol isn’t putting them at high risk when other risk factors are taken into consideration. Family history, smoking, diabetes and hypertension play a role in evaluating such risk. We also consider weight (Body Mass Index), waist circumference, race, activity level as well as stress. When you can’t take cholesterol-lowering medications….

Q: Could you please tell me how I can calculate the Body Mass Index of my husband? He is an athletic person with a muscular body and you have said that the regular Body Mass Index would not apply to people like him.

A: We know that obesity is a major problem and one way that we track this is the Body Mass Index (BMI). It is not a perfect measure, however. It’s used because of how simple and inexpensive it is to collect the data for research purposes. We use it as an indirect measure of body fat.

What we most care about is central adiposity (belly fat to most of us). There is now tons of research to show that obesity with a large waist circumference is as important (or maybe more important) than BMI. Assessing BMI for Athletes

Q: I purchase large jars of pickled onions imported from Italy and they are the best I have ever tasted. On the main (front) label it states “in balsamic vinegar” but on the ingredients list it states “wine vinegar”.

When finished with the onions there is, of course, lots of vinegar left. Can I safely reuse this vinegar to pickle beets? Other ingredients listed are water, sugar, salt, citric acid and trace of sulphuric anhydride, whatever that is. These sometimes come in cans and then olive oil is also listed.

A: The onions you purchase sound delicious. You could use the leftover liquid, but it likely is not your best choice, because pickled foods such as onions, peppers and artichokes are packed in vinegar as well as all of those other ingredients you listed. The issue that would most likely have an effect on your recipes would be the added salt. Reusing Pickling Vinegar

Q: I have been using your web site information since going on Coumadin (warfarin) about a year ago. It’s been very helpful to me and my wife for adjusting my diet to this medication that I will be on for the rest of my life (artificial heart valve).

I read on one of your replies about parsley being in certain dishes and not combining too many in one day. That made me wonder: how much parsley is in pizza sauce? Is it bad to have 3 slices of pizza for dinner? Should I be more wary about my weekend treat of pizza?

A: This is a really tough question. If there’s parsley listed in the ingredients in your tomato or pizza sauce, it could contain a fair amount of Vitamin K.

Your best choice is to make your own tomato sauce and not use any parsley. For convenience you can look for a tomato sauce that doesn’t have herbs in the ingredient list.

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

What Doctors Eat (A Good One)

DrGourmet — Mon, 30 Nov 2009 12:41:10 +0000

It’s not all bad. One of my colleagues who is a neurologist does have a good lunch when he’s in clinic. His nurse (who used to be a chef) puts this together for him. He is from Iran and there’s always a bit of a Middle Eastern twist with olives, fruit, nuts, ahmok wafers, avocados and the like. Here’s an example:

It Is Time To Change What We Teach Diabetics.

DrGourmet — Sat, 28 Nov 2009 15:33:08 +0000

The traditional American Diabetic Association diet that we teach patients is done. Dead. I’ve thought this for some time but not had proof. The mounting evidence is clear that a change is needed now. I predict that it will take a long time before this becomes the standard.

We know that a Mediterranean style diet that’s high in fiber, fruits, veggies, legumes and monounsaturated fat is what works:

http://care.diabetesjournals.org/content/32/12/2168.abstract

http://www.annals.org/content/151/5/306.abstract

Salt Really Is An Issue.

DrGourmet — Fri, 27 Nov 2009 20:24:17 +0000

For some time food companies and fast food restaurants have tried to dispute that excess salt is a health issue. This is a great study from the British Medical Journal that clearly refutes that:

http://www.bmj.com/cgi/content/abstract/339/nov24_1/b4567?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=midlife+obesity&searchid=1&FIRSTINDEX=0&sortspec=date&resourcetype=HWCIT

Reducing Your Risk of Heart Disease : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 27 May 2009 14:49:58 +0000

What causes heart disease? Among others, the major culprits are lack of exercise, smoking, obesity and poor diet. These can also cause high blood pressure and diabetes, both of which are also risk factors for heart disease.

Under most circumstances, research done on lifestyle changes to prevent heart disease focuses on whether risk factors like high blood pressure and diabetes numbers are improved – not whether a person’s risk of heart disease itself is improved. In an effort to measure whether that risk is improved or not through lifestyle modification, researchers at Johns Hopkins made use of data collected through a large-scale research study called PREMIER. Reducing Your Risk of Heart Disease

Frequently Asked Questions : Ask Dr. Gourmet

admin — Tue, 14 Apr 2009 15:55:26 +0000

We’ve had a lot of new subscribers recently (welcome!), and I thought it might be helpful for us to share a few of our “greatest hits” or most frequently-asked questions on a variety of topics.

You can always check to see if your question, or a similar one, has already been answered by checking our main Ask Dr. Gourmet page.

Coumadin

Q: How much Vitamin K is in…?

A: There’s an easy way to find out about the nutrition content of any food. Just use the USDA National Nutrient Database. By entering an ingredient and following the steps this website will report the complete nutritional values of any ingredient and many prepared foods. The Vitamin K content is the last listing at the bottom of the Vitamins section. If it is not there, the food or ingredient that you searched on doesn’t contain enough Vitamin K to be reported.

Q: Can I use nutritional supplements while on Coumadin? What about acai juice / berries / Mona Vie or Resveratrol?

Q: Should you avoid cranberry juice on Coumadin (warfarin)?

Weight Loss / The Quality Calorie Diet

Q: Is Body Mass Index accurate for everyone?

Q: Is cutting down on carbohydrates a healthy way to lose weight?

Q: Is there any cost involved in The Quality Calorie Diet (formerly My eatTHISdiet) or the Dr. Gourmet website?

Q: How can I lose weight if I can’t exercise?

Miscellanous

Q: Should I be concerned about the level of mercury in the fish I eat?

Q: Does sea salt have less sodium in it than regular salt?

Q: Would adding baking soda to chili to make it GERD-friendly ruin the taste of the chili?

Q: Do you have diet plans for those with Type 2 diabetes?

Q: Are seeds really a problem for those with diverticulitis?

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

Keep Up With Dr. Gourmet

Follow Dr. Gourmet on Twitter!

Find Dr. Gourmet on Facebook!

Got Something to Say?

Did you know that you can now make comments on the recipes on the DrGourmet.com website? If you have a Facebook account, you can make comments on the recipes and have those comments posted to your Wall for you to share with your Facebook friends. (If you don’t have a Facebook account, you don’t have to have one to make comments.) Let us and your friends know what you think of our delicious healthy recipes!

Over the next few weeks you’ll see the comment boxes added to all of the pages on DrGourmet.com, from “Ask Dr. Gourmet” to the special dietary needs sections such as Coumadin (warfarin), gluten and lactose intolerance, and low sodium diets.

eatTHISdiet for Coumadin Users:
The CookBook

Over 200 pages of everything you need to know while on Coumadin (warfarin), including food lists – you’ll know what you can eat! Includes a complete six-week eatTHISdiet for Coumadin users, with weekly meal plans, shopping lists, and over 90 recipes. Just $31.52 for the spiral-bound book and $14.95 for the eBook. Order yours now!

CoQ10; Saifun Noodles; GERD-Friendly Chili : Ask Dr. Gourmet

admin — Tue, 17 Mar 2009 15:21:35 +0000

Dear Dr. Gourmet,

Q: Do you have any advice for a supplement for lowering cholesterol without liver damage? I heard that CoQ10 with red yeast rice does damage to the liver. Is there an effective, safer supplement?

A: There is some evidence that red rice yeast does lower cholesterol. It is not clear if this effect helps prevent heart attack as do eating a healthy diet and some pharmaceutical medications on the market. It appears to be fairly safe. Here’s a great review: CoQ10 with Red Yeast Rice

Q: Can you tell me how much Vitamin K is in Spring Mix salad mix? Yes, I am on Coumadin.

A: Since spring mix has no real meaning it would be one to be careful with. There could be any of a number of lettuces or cabbages in it that are very high in Vitamin K.

Q: I have a question about Sai-fun noodles used in Asian cooking. My husband calls them “slimy noodles,” but I think they are also called cellophane noodles. Since they are made of mung beans, do they count as a carb or a vegetable?

A: Saifun noodles are often called cellophane noodles. They are produced from flour made from mung beans. As such they are considered a carbohydrate. According to the USDA database…. Saifun Noodles

Q: Does it make any difference what kind of pot you cook hard boiled eggs in – aluminum, stainless steel, etc.?

A: The type of pot should not make much difference. The main concern would be if you used a heavier pot that might hold heat better. The water would remain at a higher temperature and possibly be a little overcooked. Making Hard Boiled Eggs

Q: How long does it take for the odor of baking soda mixed into chili last? Will it ruin the taste of the chili?

A: I have not tried this technique in chili but will try this soon. The experiment with using baking soda in the tomato sauce took about eleven tries before I felt that it was just right. Using a pH meter and finding the least amount that would make an acid neutral sauce and not ruin the taste took time. Making GERD-Friendly Chili

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

Less of This, More of That: Diet and Heart Failure

admin — Wed, 04 Mar 2009 15:53:12 +0000

There are several major risk factors for heart failure, and all of them are related to diet: coronary artery disease, high blood pressure, insulin resistance or diabetes, and obesity. Lots of studies look at what we call micronutrients, such as specific vitamins or fiber or types of fats, but fewer seem to focus on more practical food choices. Regular or low-fat dairy? Eggs or no eggs? Worse, many studies have been limited to whites or to men or both.

A recent study known as the ARIC study included over 14,000 African-American and white men and women between the ages of 45 and 64 (J Am Diet Assoc 2008;108:1881-1887). At the beginning of the study, in 1987, the participants completed a food questionnaire that asked how often they ate specific foods or beverages. Less of This, More of That

Ask Dr. Gourmet

admin — Wed, 26 Nov 2008 11:42:00 +0000

Q: I have looked all over the label and online, but I cannot find out how much Vitamin K is in a serving of Low Sodium V-8 juice. There are leafy vegetables listed in the ingredients, but Vitamin K is not listed on the label. Is this safe to drink if I am taking Coumadin?

A: I am not able to give you a definitive answer.

The good news is that the USDA database lists “Tomato and vegetable juice, low sodium” as having 13 micrograms (mcg) of Vitamin K in a one cup (8 fluid ounce) serving. This is encouraging and is consistent with their reporting on the regular sodium added version.

The bad news is that the manufacturer of the product, the Campbell Soup Company, is not helpful at all. Here is their reply to our query….

Ask Dr. Gourmet

admin — Wed, 12 Nov 2008 14:53:58 +0000

Dear Dr. Gourmet,

Q: I really enjoy making low calorie, healthy soups at home. With these, I always calculate the number of calories per serving by adding the calories of all of the ingredients, and then dividing by the number of servings. My question is… do I need to account for the amount of water I put in the recipe, or will that be automatically changed by the number of servings that the recipe makes?

A: The great news is that the soups that you are making are usually just as you say – low calorie and healthy. It’s also great that you are calculating and keeping track of your calories. We know that this is one of the best ways to stay healthy. Even better news…

Q: Lately I find myself eating my oats straight out of the box without cooking them. Are there any health benefits from doing so or are there any preservatives that must necessarily render the oats healthier if they are cooked? I really enjoy eating the dry oats so I’d appreciate your view on this.

A: There should be no problem with you eating uncooked oats. In a way these have already been cooked. Rolled oats are steamed in the process of getting them into that round cardboard box. There are no preservatives in most such products.

Q: Why didn’t you include salt content in your evaluation of hot dogs?

A: This is a great point and I so much appreciate you writing.

The challenge is that there almost very few hot dogs on the market that are lower in sodium. The average hot dog runs in the range of 500 to 700 mg per serving. I am aware that Hebrew National makes a product labelled Reduced Fat Beef Franks that is lower in sodium at 360 mg each. I have not been able to find them….

DASH Diet; Green Tomatoes : Ask Dr. Gourmet

admin — Tue, 21 Oct 2008 13:31:00 +0000

Dear Dr. Gourmet,

Q: I’m trying to follow a very strict DASH diet (1500mg sodium), controlling carbs (60g carbs per meal), and feed my family of 4 including 2 teenage boys. I’m getting pretty good at substituting lower sodium alternatives like using reduced fat swiss for other cheeses but I’m having a hard time setting up a meal plan for my family. The low sodium meals don’t seem to be very low sodium and many have added salt. I look for recipes that have a balance of percentage of calories with the percentage of sodium and your recipes just don’t seem to measure up. When I look at lunch choices I can use reduced fat swiss (60mg sodium per ounce) or goat cheese (320mg sodium per ounce) interchangeably. How do you determine sodium levels to keep around 2,400mg per day for my family?

A: Following a 1,500 mg sodium diet can be a challenge for many folks. For those at higher risk this certainly can help prevent problems later in life. For those with congestive heart failure and some types of high blood pressure low sodium diets can be an important part of therapy. Most physicians prescribe a 2,000 mg sodium diet in such cases in trying to balance the ideal low sodium diet with what most folks can achieve as part of their daily lives. This is the target we have used for the Dr. Gourmet website….

Q: My husband is on Coumadin. Can he eat green pickled tomatoes? I think he can eat red tomatoes and I wonder what happens to red tomatoes to make them turn green and possibly affect his Coumadin.

A: Green tomatoes are simply those who have not ripened. They are low in Vitamin K and should be safe for those who use Coumadin® (warfarin).

Q: I was curious what your thoughts were on the Raw Diet featured on CNN.com? Is it really “healthy”? Will I lose too much weight if I go 50% raw?

A: Certainly there is good evidence that eating healthier, fresh food is great for you. Raw veggies, fruits and nuts are great choices.

That said, we know that few people do well on such fad diets for the long haul. Life is a balance between such extremes as only eating raw food and eating only fast food. Eating great food and eating healthy is possible….

Washing Off the Salt; Recipes for Large Zucchini : Ask Dr. Gourmet

admin — Tue, 30 Sep 2008 15:46:00 +0000

Dear Dr. Gourmet,

Q: Almost anyone who has grown zucchini has had ones that got very big and mature – I’m talking 3 inches or more in diameter.

Do you have any good recipes for these? I’ve used them for zucchini bread, but wonder if there are other uses, the more zucchini they use the better.

A: You’re right about growing zucchini. The last time I planted some it almost took over my garden. By the end of the season I did have a number of large ones.

Larger zucchini tend to be a bit on the drier side and the texture slightly coarse….

Q: If I wash canned canned beans and vegetables am I washing off some of the salt?

A: Most canned beans and vegetables do contain a lot of added salt. There is usually about 400 – 500 mg sodium in a half cup of canned beans.

Unfortunately, simply rinsing canned beans doesn’t help to reduce the sodium content all that much. Do keep in mind that by rinsing the liquid away you are rinsing away at least some of the sodium. How much? I am not sure. I have only been able to find one study on this….

Q: I had Deep Vein Thromboses. I am taking Warfarin (Coumadin) 10mg. Are the following foods safe for me?

Venti (Large size) Non-Fat Latte and an Apple Fritter from Starbucks
Veggie Cheese – lactose free
Gardenburgers
Veggie chicken burgers

A: There are some challenging food items when it comes to knowing the exact Vitamin K content. We have a complete list of foods as part of my book eatTHISdiet for Coumadin® Users. The downloadable version does let you easily search the lists. The information in the book is taken from USDA data.

Unfortunately, that data is not always complete because of such items that don’t have to be reported, such as the Apple Fritter. The Non-Fat Latte should be safe, but….

DrGourmet » sodium

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What Doctors Eat (A Good One)

It Is Time To Change What We Teach Diabetics.

Salt Really Is An Issue.

Reducing Your Risk of Heart Disease : Dr. Gourmet’s Health and Nutrition Bites

Frequently Asked Questions : Ask Dr. Gourmet

Coumadin

Weight Loss / The Quality Calorie Diet

Miscellanous

Keep Up With Dr. Gourmet

Got Something to Say?

eatTHISdiet for Coumadin Users: The CookBook

CoQ10; Saifun Noodles; GERD-Friendly Chili : Ask Dr. Gourmet

Dear Dr. Gourmet,

Less of This, More of That: Diet and Heart Failure

Ask Dr. Gourmet

Ask Dr. Gourmet

Dear Dr. Gourmet,

DASH Diet; Green Tomatoes : Ask Dr. Gourmet

Dear Dr. Gourmet,

Washing Off the Salt; Recipes for Large Zucchini : Ask Dr. Gourmet

Dear Dr. Gourmet,

eatTHISdiet for Coumadin Users:
The CookBook