DrGourmet » weight loss

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.

Holiday Menu : New Recipes @ DrGourmet.com!

admin — Thu, 22 Dec 2011 21:29:36 +0000

Holiday Menu

Shiitaki and Cranberry Stuffed Pork Loin

Shredded Brussels Sprouts or Green Beans Almondine

Roasted Potatoes or Plain Mashed Potatoes

and for Dessert….
Pumpkin Creme Brulee

Happy Holidays from all of us at Dr. Gourmet!

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

It’s been seven months and 14 pounds since I began the Dr. Gourmet eating plan and now it’s the holiday season. Folks in New Orleans celebrate by having numerous parties, each with excellent food and beverage. Yesterday I attended three parties, each with equally delicious and mostly home-made food!Weight Loss and the Holidays

Teens’ Weight; Metabolic Syndrome; HON Code : Ask Dr. Gourmet Newsletter

admin — Tue, 06 Dec 2011 18:15:03 +0000

Dear Dr. Gourmet,

Q: My question is really how much should I weigh? I’m a girl. Almost 13. I’m 5′3″ – almost 5′4″, and my weight is different every day! It’s from 114-118! It changes so much! Can you tell me why, as well?

A: This is a great question. There’s a lot of ways to look at weight but one of the most reliable guidelines that we use is the Body Mass Index or BMI. While the BMI works pretty well for adults, in children and teenagers it is something we use a bit more cautiously. This is because as you grow so much changes. There’s a difference in the amount of body fat as we grow, and boys and girls don’t grow in quite the same way. The Right Weight for Teens

Q: My doctor suspects I might have metabolic syndrome. She advised me to lose weight, which I am in the process of doing: 11 pounds so far. Is there a particular diet that would be better for me, i.e., diabetic diet, Mediterranean diet? Are there any foods I ned to cut out forever? One article I read said not to eat corn, butter beans, beets, and anything white.

A: I love this question because recently there is excellent research to prove that the optimum diet for metabolic syndrome is Mediterranean style diet. This is a recent article that reinforces the conclusions from the last 20 years of research:http://content.onlinejacc.org/cgi/content/abstract/57/11/1299

All Dr. Gourmet meal plans and the foundation of our mission at DrGourmet.com is to translate Mediterranean diet principles for the American kitchen. The Best Diet for Metabolic Syndrome

This postscript came to us as part of an Ask Dr. Gourmet question and we realized that we don’t have a place where we address information about HON code certification.

Q: PS: In looking for your email address I noticed the HONcode logo and glanced at their claim of 8 principles of conduct. Is this a valid claim on their part? Or at least a step in the right direction? I remember growing up thinking the Good Housekeeping Seal of Approval was a big deal.

A: Yes, the HON code certification is something you can rely on for accurate health information on the internet. Before a website is allowed to claim that they are certified, the Health On the Net organization scrutinizes the website in question very carefully to make sure that the health information on the site is accurate, reliable, and appropriately attributed – which is why you’ll always see us citing the medical journals we use for Nutrition Bites, for example. Then the organization returns on at least a yearly basis to re-assess the site, and they’ll yank certification if the website no longer meets their standards. What is HON-Code Certification?

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!

Soup to the Rescue : Dr. Gourmet Newsletter

admin — Mon, 28 Nov 2011 18:12:46 +0000

Dr. Tim Says….

It’s surprising that there are not more quality research studies about soup. We all think of chicken soup as being good for whatever ails you and there are a few studies that indicate that this may be the case (only a few, mind you, and not all that great quality).

In a study of the effect of chicken soup on white blood cells, Barbara Rennard and her colleagues showed a slowing of movement of the cells in test tubes containing broth. In Dr. Rennard’s study the more soup applied to the white blood cells, the greater the response. It may be a leap of faith to assume that this works in real life. That said, white blood cells do contribute to inflammation and the theory is that the soup may help to reduce the inflammatory symptoms associated with colds and flu. Soup to the Rescue

Featured Recipe

Pasta Fagioli with Chicken

There are hundreds of variations of this soup. The basics are tomatoes, some pasta and beans. Herbs run the gamut and include sage, basil, oregano and rosemary.

This is the perfect cold weather soup that has it all – veggies, legumes, lean flavorful chicken, whole grain pasta and great Italian flavors. I created this variation with the chicken to make this dish a complete meal.

The recipe takes all of about 20 minutes prep time and making a double or triple batch ensures that you have a lot on hand for leftovers during the week.

Fall Soup Special Issue: New Recipes @ DrGourmet.com!

admin — Thu, 27 Oct 2011 19:38:22 +0000

Fall is in full swing, so here are some of my favorite soups to keep you warm.

Broccoli Cheese Soup

Soup nights are the best. In the winter, a hearty soup like this with a salad is all you need to fill up and be warm. A cool Gazpacho or fruit soup in the summer is the perfect way to chill out.

Split Pea Soup

I loved split pea soup as a kid and this is the flavor that I have been craving for some time. I don’t really know why I didn’t work on this recipe years ago. It is easier to soak the beans overnight and then you don’t have to boil them and let them stand for an hour. Simply soak overnight, drain, use.

Potato and Leek Soup

The best recipes are always the ones that are the simplest. I have been making this soup for decades and I am always amazed at how wonderful it is.

Traditional French Onion Soup

I use Health Valley Fat Free Chicken Broth for my recipes. There are dozens of pre-made broths on the market but in taste tests this is a consistent winner. There’s no fat and each cup has only 380 mg of sodium. This is a reasonable amount of salt. If this brand is not available to you, look for one that has about 350 mg of sodium in each cup.

Acorn Squash Soup with Apple and Bacon

This is an amazing soup and super simple to make. It takes a little planning because the roasting the squash takes some time. This soup is a lot better if made the day before and refrigerated overnight.

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

It’s been six months since I began the Dr. Gourmet Just Tell Me What To Eat! plan. I’m maintaining my weight at 134, a 14-pound reduction from my starting weight of 148. Perhaps more significantly, I’m not using medication to control high blood pressure and cholesterol. Here’s what I’m learning that I want to share with others:

1. After you master weight loss, get started on a strength-training routine. More Maintenance Tips from Elaine

Does Hoodia Gordinii Really Work? : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 26 Oct 2011 19:59:40 +0000

There’s been a lot of talk about hoodia gordonii, a succulent indigenous to South Africa and Namibia that the natives have used to treat indigestion and to suppress appetite. Now Hoodia extract supplements are widely sold as an appetite suppressant, although its safety hasn’t been well investigated and its effects haven’t been sufficiently well established through high-quality research in humans.

There has been some research indicating that giving rats the active ingredient in hoodia has led to loss in body weight and reduced food intake. An unpublished study from 2003 looked at twice-daily administration of a similar concentration of the active ingredient in hoodia to human subjects, who then ate about 30% less than those taking a placebo.

You might be convinced already that you should go out and buy some hoodia. Look again at the second sentence in the first paragraph, where it says, “its safety hasn’t been well investigated and its effects haven’t been sufficiently well established.” This is the issue with so many supplements: we don’t know for sure if they’re safe or even if there’s a safe dosage or an unsafe dosage. Another issue is that of manufacture: for example, all of the Web sites I looked at that sell hoodia pills claim that theirs is the best, purest form of the extract and that all others are inferior and do not work.Does Hoodia Gordinii Really Work?

Wine: Ask Dr. Gourmet Newsletter for October 11, 2011

admin — Tue, 11 Oct 2011 18:05:52 +0000

Dear Dr. Gourmet,

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

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

Q: Is there a substitute for red wine? Perhaps grape juice made from grapes rather than concentrate? I do not drink alcohol at all and would not do so even for the benefits of red wine.

A: There is good evidence that drinking grape juice has many of the same benefits as drinking red wine. The antioxidant polyphenols in red grape juice have been shown to have positive effects on cholesterol in the same way as red wine. Much of the research that has been done is in the test tube and there are not large scale trials in humans to support this yet. That said, the action of the red grape juice acts very much like red wine.Wine vs. Grape Juice

Q: What is the percentage of alcohol in Balsamic Wine Vinegar – Modena Brand?

A: There is no requirement by the FDA or the USDA that manufacturers report alcohol content of their products (except for wine, beer and spirits).

Because vinegar is made in a two step process, first by fermenting alcohol and then by fermenting the alcohol to acetic acid, there will be some residual alcohol in vinegars. It is, however, very little. Alcohol in Vinegar

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!

How to Get Kids to Eat More Vegetables

admin — Wed, 14 Sep 2011 16:28:26 +0000

As I noted last week, small children won’t eat what they don’t like, and vegetables are at the top of the list of things that small children don’t like and won’t eat. So it’s probably no surprise that children don’t get enough vegetables in their diet. As we found in last week’s Health and Nutrition Bite, kids tend to eat about the same amount of food by weight, regardless of its caloric density (number of calories contained by weight). With childhood obesity such an object of concern right now, one strategy to help kids lose weight or maintain a healthier weight is to reduce the caloric density of their foods. And how to do that? Add more vegetables, which are low in calorie density.

Sounds like a real conundrum, but researchers at Pennsylvania State University thought of a sneaky way for kids to get more vegetables and reduce the calorie density of the foods they eat: hide vegetables in them! How to Get Kids to Eat More Vegetables

Dr. Gourmet’s Health and Nutrition Bites: August 31, 2011

admin — Thu, 01 Sep 2011 15:39:17 +0000

There are all sorts of appetite reduction tips that I hear from my patients. Some swear by chewing gum to reduce their appetite,although at least one study indicates that it doesn’t actually affect appetite. People also talk about having a glass of water before meals, and in one study it did seem that having two cups of water before meals helped people lose more weight. On the other hand, it may not be the water that’s making the difference: in another study,those who had soup as a first course ate 20% less of the entree that followed.

Researchers at Vanderbilt University designed a study to see if having something to eat or drink shortly before a meal (a “preload”) would affect weight loss. They decided to compare a fruit, a fruit juice and water, and chose grapefruit and grapefruit juice as their test items. (Grapefruit was chosen because of its high antioxidant levels and high water content.) A Little Something Before Meals

Dr. Gourmet’s Health and Nutrition Bites: August 24, 2011

admin — Wed, 24 Aug 2011 18:57:37 +0000

Do family meals affect family weight?

In the past thirty years or so we’ve seen fewer families eating dinner together regularly, and this has coincided with the increase in individual’s waistlines. Plenty of studies have looked at the relationship between family meals and weight in children, but few have looked at the family unit as a whole or at the weight of the various family members – not just children.

A recent study in the journal Appetite takes an initial look at family meals and family weight (2011;57:517-524). The researchers recruited 103 families who were visiting Cornell University in Ithaca, New York, in order to attend campus tours. (This meant that at least one person in the family unit was a young adult.) The family groups averaged just three people, so 327 persons participated in the study.Do family meals affect family weight?

Losing Weight vs. Keeping it Off: What Works?

admin — Wed, 10 Aug 2011 20:33:52 +0000

When it comes to the obesity epidemic, it seems that all people talk about is how to lose the excess weight (and we here at Dr. Gourmet are no exception). There’s plenty of information, ideas, strategies and tips for successful weight loss – the weight loss world is positively deafening, sometimes.

But once you lose the weight, how do you keep it off? Studies show that about one-third of the average dieter’s total weight lost is regained within a year – and the rest comes back within 3 to 5 years. A team of researchers noted that the typical attitude toward weight maintenance is just that – maintaining the strategies that helped with weight loss over the long term. Given that so much of weight lost is eventually regained, it seems clear that just continuing those weight loss strategies doesn’t work. What does?

The researchers began by recruiting over 950 adult men and women who had lost at least 30 pounds and had been successful at keeping it off for at least 1 year (Am J Prev Med 2011;41(2):159-166). Through in-depth interviews, the researchers were able to identify 36 strategies that were most frequently used for weight loss or maintenance. Losing Weight vs. Keeping it Off: What Works?

Ask Dr. Gourmet Newsletter for August 9, 2011

admin — Tue, 09 Aug 2011 16:21:40 +0000

Dear Dr. Gourmet,

Q: Every time I go to your site to look for menus for lowering cholesterol, I end up back at the Mediterranean Diet for low sodium. I do not have a blood pressure problem or salt/sodium problem, just high cholesterol. When can I expect to get a diet menu for that?

A: We know that a lower sodium diet is a healthier diet. The recipes on the Dr. Gourmet website are not designed to be very low sodium (under 2,000 mg per day) but there are many recipes that are lower sodium. Generally speaking, I try to keep main course recipes around 500 mg and side dish recipes at 250 mg or less.

If you are looking at the information on lowering cholesterol at this link: The Mediterranean Diet, the information is on the Mediterranean style diet because we know that this is one of the best ways to lower cholesterol. This healthy style of eating is mostly lower in sodium. The Cholesterol Lowering Diet

Q: Does drinking milk contribute to developing diabetes? This is a shocker to me as I drink three glasses a day to get calcium.

I have read that people who have taken selenium for a number of years are prone to an increase in their blood sugar, possibly leading to diabetes. Is this true?

A: Milk itself is not linked to diabetes. We do know that Mediterranean style diet doesn’t really include drinking milk. Those in Mediterranean countries consume the majority of their dairy as processed dairy such as cheese and yogurt.

There has been some recent research that links an excess of selenium in people’s bloodstream with diabetes. This could be from supplements although selenium is found in high levels in soil in certain parts of the country. Milk, Selenium and Diabetes

Q: I recently had a baby. I am trying to lose the baby weight, but my concern is that I am breastfeeding. This is the first child that I have been able to nurse. Because of this, I am unsure of a safe way to lose the weight. Can you give me any suggestions and/or recipes?

A: Congratulations on your new child and it’s great that you are breastfeeding. There’s so much research now to show just how much benefit this is for your baby now and later.

The first step is to determine your ideal body weight (IBW). Losing Weight While Breastfeeding

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!

Dr. Gourmet Newsletter for August 8, 2011

admin — Mon, 08 Aug 2011 17:55:22 +0000

Chef Tim Says….

When I am giving talks, people will often ask about low-carb diets. Truthfully, the Atkins and South Beach diets are just plain silly. Worst of all, they’ve created a myth that pasta is bad for you. Really! Why would anyone ever want to give up pasta, for any length of time?

I love pasta. In spite of what Dr. Atkins would have you believe, pasta is really great for you – especially whole wheat pasta.

The issue that most folks have with pasta is not the carbohydrates but the amount of pasta they eat. A serving of pasta is 2 ounces uncooked. Most boxes contain 16 ounces, so each one is eight servings – not the two or four that most people think. Pasta

Featured Recipe

Shrimp with Fusilli and Sun Dried Tomato Sauce |Low Sodium Shrimp with Fusilli and Sun Dried Tomato Sauce

it’s pretty easy to find tomato paste with no added salt, but that’s not the case with sun dried tomato paste. Generally I have found this to be in the neighborhood of 500 milligrams of sodium per tablespoon. This is a good example of being cautious with ingredients and looking carefully at labels. Salty ingredients add flavor and enough sodium that less added salt is needed.

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

Last night we had fresh spring rolls with fish sauce, an Asian chicken salad which was mostly red cabbage, shredded carrot and some shredded chicken and for dessert: chilled green bean soup with lotus beans which we ate with ice cubes. These foods are light yet amazingly filling. Could my taste buds be changing? Making Lighter Choices

Lose Weight with Portion Control

admin — Thu, 21 Jul 2011 13:44:18 +0000

Meal replacements have long been a popular way to lose weight. Metrecal was one of the first meal replacement drinks, introduced in the 1960’s as a high protein powder that could be mixed with water and drunk in place of a regular meal. Slim-Fast in liquid form was introduced in the 70’s, and was soon followed by sports drinks, protein bars, and all the pre-made meal plans you see today.

Researchers have been divided on just why meal replacements work, however. Ordinarily reducing the number of calories at one meal results in increased consumption at the meals following, resulting in about the same number of calories consumed over the course of the day. Yet this wasn’t the case with high protein meal replacements: dieters would eat the meal replacement and would not compensate for the reduction in calories by eating more at subsequent meals. They would then lose weight.

Then other researchers noted that having a bowl of high-fiber cereal would yield the same results: a standard size bowl of cereal in place of a single meal again resulted in lost weight (think of those “Special K Challenge” ads).

Researchers at Cornell University theorized that it was simply the smaller portion size of these meal replacement drinks, bars and the like that was resulting in weight loss. Lose Weight with Portion Control

Should You Eat More Often?

admin — Wed, 29 Jun 2011 21:42:18 +0000

Conventional diet wisdom says that you should eat every 2 to 3 hours. The claims vary from diet to diet, but eating more frequently than three times a day is supposed to do things like improve your metabolism, reduce hunger, improve glucose and insulin control, and help reduce your body’s fat.

There aren’t many studies on the subject, however. Fortunately a pair of researchers at the University of Missouri and Purdue University recently teamed up to present an overview of the current research at a symposium. Should You Eat More Often?

Ask Dr. Gourmet Newsletter for June 28, 2011

admin — Tue, 28 Jun 2011 19:04:55 +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 visiting the Ask Dr. Gourmet section on our web site.

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 web site 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)?

Browse all Ask Dr. Gourmet Questions about Coumadin (warfarin).

Weight Loss / The Dr. Gourmet Diet Plan

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 Dr. Gourmet Diet Plan or the Dr. Gourmet web site?

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

Browse all Ask Dr. Gourmet Questions about Weight Loss and The Dr. Gourmet Diet Plan.

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?

Browse all Ask Dr. Gourmet Questions about Health Conditions.

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!

How to Lose Belly Fat: Dr. Gourmet Newsletter

admin — Mon, 02 May 2011 18:47:07 +0000

Dr. Tim Says….

With my new book coming out on June 7th (Just Tell Me What to Eat! The Delicious Six-Week Weight Loss Plan for the Real World), I’ve been reflecting on the myriad diets out there. There are lots of them and they make all sorts of claims – weight loss, belly fat, improved energy….

I have avoided making such claims for Just Tell Me What to Eat!, but in an interview the other day I was specifically asked about a few of the more popular claims and whether the Mediterranean diet could deliver on any of these claims. The interviewer’s focus was on “belly fat” and it’s clear that people are concerned about it and are looking for a diet plan to help them with it. While I don’t care for hype, the fact is that a Mediterranean diet offers many of the same benefits that fad diets make their claims about, but the Mediterranean diet has the distinction of being backed by solid research – and you get to eat great food. How to Lose Belly Fat

Featured Recipe

Grilled Shrimp Tapenade

You can use the tapenade recipe on the Dr. Gourmet web site or purchase some bottled in the grocery. If you are going to buy prepared tapenade, check the label – they have widely variable amounts of salt and the recipe can end up tasting very salty. Look for tapenade with about 350 mg of sodium per tablespoon.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

The RDA (recommended dietary allowance) of iron for pregnant women is 27 mg daily, compared with 18 mg for non-pregnant women. During pregnancy a women not only increases her own blood supply, she also gives her baby the iron needed to support his growth before birth and gives him supplemental stores which will help his growth in early infancy. Does iron intake matter?

Supplements and Vitamins : Ask Dr. Gourmet

admin — Tue, 19 Apr 2011 16:44:43 +0000

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?

Exercise and Weight Loss : Ask Dr. Gourmet

admin — Wed, 13 Apr 2011 19:26:03 +0000

Dear Dr. Gourmet,

Two related questions:

Q: I have Charcot in my left foot and I have been staying off of it for going on 3 months now. I am a diabetic and have been told no weight bearing on the foot. What can I do to exercise?

Q: I am a 52 year old female who in 1996 suffered a massive brain anuerysm/stroke. I was 99 pounds at the time, but by the time I was released from rehab I had ballooned to a whopping 246! I have managed to get down to 175 but I am stuck there. I’m just at a total loss and any advice you can provide me would be greatly appreciated. I am no longer confined to a wheelchair, so I do walk daily, although not fast and not far. I live alone so anything you suggest would have to be able to be done solo.

A: Since exercise is not my area of expertise, I referred these two questions to our exercise expert, Jacques Courseault. He’s written a fantastic article on How to Exercise with Disabled or Weak Legs that should help you design an exercise regimen based on what you can do.

Q: I cannot stay on a diet. I have gained 40 lbs in 2 years and my doctor wants me to only eat 850 calories per day. I crave sweets and cannot pass them by at work, so I am gaining more. I have high cholesterol, total 358, take Zocor, 80 mgs, I walk 1 mile every day and take blood pressure medicine. What can I do? I need help. I read your website and agree with everything I read, but are there some people who cannot lose weight?

A: One reason that you might not be able to stay on a diet is that many diets are so drastic. For instance, we now know that an 850 calorie diet is just too few calories and will set you up for failure. Once you eat under about 1,000 calories per day the body metabolism slows and weight loss becomes very difficult.

There are five steps to eating healthy and losing weight. The first is to assess where you are and how many calories you should be eating to lose weight. A Reasonable Diet

Q: How can you say that Body Mass Index is “a good tool” when it doesn’t apply to everyone? Lots of athletes and body builders have a BMI in the overweight range (according to your chart), but they have very low body fat. Are you saying these people are fat?

A: You’re correct that there are those who have a Body Mass Index (BMI) that is in the overweight range (or even obese), but they are actually healthy. This because they are very fit and their weight is more in muscle mass than fat mass. This is, unfortunately, the exception to the rule and most folks who have high BMI are overweight and at risk.

Keep in mind the BMI is a guide that we use on an individualbasis. Waist to hip ratio is another good guide that, like the BMI, we use in assessment. The two are complementary but are only a guideto whether your weight is a problem or not. BMI and Fitness

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

The Line Between Dieters and Cooks, by Russ Lane; New Recipes at DrGourmet.com

admin — Thu, 07 Apr 2011 17:33:13 +0000

Announcing our Newest iPhone Apps:
for Coumadin (warfarin) Users!

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vitKfoods

Get the convenient iPhone version of our popular supplement, “Vitamin K Levels in Common Foods”! Over 700 common foods and the exact amount of Vitamin K they contain, listed alphabetically. Plus a “Quick Pick” section for the most common foods as well as information on managing your Vitamin K Levels while on Coumadin (warfarin) Get vitKfoods at the iTunes Store – just $4.99!

The line between dieters and cooks: respecting the craft of cooking

Burst bubbles just free up trapped air: in other words, why should disillusionment be considered so horrible? Just like my weight loss, my cooking didn’t blossom until I lost my illusions and fear of it.

Having ignored food and cooking most of my life, I was shocked to find that very little separated a professional and home cooks. That’s not to dismiss the mark of creative flavor pairing or proper technique or knowing how to feed hundreds of people. Merely, the divide between home and professional cooks wasn’t insurmountable. I didn’t have to be afraid of cooking because I didn’t train with famous French chefs.Respecting the Craft of Cooking

Peppered Pork Tenderloin with Dill Oil

For some this may seem a lot of pepper. It is a bit spicy, but searing and then roasting mellows the flavor a lot. It’s important to not let the pan get too hot, or it will burn the pepper and then the flavors will be spicy and bitter. I like this best with the cheesy grits.

Eat well, eat healthy, enjoy life!

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

Protein Really Satisfies : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 06 Apr 2011 23:43:38 +0000

It does appear from several studies that it is the protein in your meal that helps you feel fuller and more satisfied, for longer than you would if you ate a meal with less protein. This is one of the reasons that my recommendations for a healthy breakfast consist of a starch, a fruit and some protein – that protein helps you avoid the lure of the doughnuts in the break room.

One of the claims of the high-protein fad diets is that eating more protein helps you remain satisfied even though you are consuming fewer calories. Then there are those weight loss gurus who argue that eating more frequently – every two hours – will keep you more satisfied than if you eat three larger meals.

A team of researchers from the University of Missouri and Purdue University, with funding from the National Pork Board and the American Egg Board – Egg Nutrition Center, designed a study to investigate both claims. Would eating a higher protein diet help keep you satisfied? And would eating more frequent meals make a difference? Protein Really Satisfies

Maintenance Definitions, by Russ Lane; New Recipes at DrGourmet.com

admin — Thu, 31 Mar 2011 17:14:54 +0000

Maintenance Definitions

All the clever metaphors we writers use to describe maintenance are well and good, but enough poetry. Let’s talk numbers. Or let’s not. There aren’t any consistent numbers defining maintenance.

Sad then, the researchers who should most be thinking about These Numbers seem to be pulling them out of thin air. Maintenance Definitions

Seared Tuna with Asparagus Salsa

Salsa is a great way to get veggies without even thinking about it. The pan grilled asparagus makes the perfect salsa and you can serve this with tuna, shrimp… almost any thing you want. It is perfect for tacos. Your family may not even know they are getting a serving of veggies with their meal.

Eat well, eat healthy, enjoy life!

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

Plan to Clean Your Plate

admin — Wed, 30 Mar 2011 17:44:32 +0000

“Clean your plate; there are children starving in Africa [or China, or Ethiopia].” I’m sure you heard it too. We’re well-programmed to eat everything we put on our plate. When studying how much people eat at meals, the vast majority of research focuses on measuring how much people eat when they are able to eat as much as they want, until they are full. The assumption is that how much people eat at any one meal is dependent on mental and physical feelings of fullness, both of which occur while one is actually eating. In those types of situations we’ve seen that how much people eat can be affected by distractions from music to friends.

Researchers in England took another approach towards researching how much people eat at meal times. Their theory was that how much people eat at a meal is largely determined before someone sits down to eat. Plan to Clean Your Plate

Weight Loss World, by Russ Lane; New Recipes at DrGourmet.com

admin — Thu, 24 Mar 2011 16:45:43 +0000

Weight Loss World

Becoming thoroughly disillusioned by weight loss success story hype was a necessary step in discovering any real joy in life for me, post-weight.

Call this the end of the “honeymoon” phase, but that’s an ill description for the state of being. Maintenance is not a marriage.

No one seems to know what maintenance actually is – no wonder women and men like myself are so rare. Scientific research lacks a consistent definition. The handful of bloggers and professionals addressing the issue haven’t determined an answer. Weight Loss World

Gluten-Free Crab Cakes | Low Sodium Version

I love crab cakes and the best have very little breading. Some folks use saltine crackers and others day old bread, but for this gluten free version the crumbled rice cakes work surprisingly well. They’re actually better than the “regular” crab cakes.

Eat well, eat healthy, enjoy life!

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

Snack Food Commercials

admin — Thu, 24 Mar 2011 15:01:36 +0000

A few years ago I reported on two studies that indicated thatchildren eat more when they’re watching TV while they’re eating and that adults who watched less television ate less and burned more calories than their peers who watched all the TV they wanted. Clearly television has an effect on your eating. But what about the content of what you’re watching – or more specifically, what about the food commercials?

Obviously, the whole point of food commercials is to get you to buy the product. Researchers in The Netherlands wondered if watching food commercials would actually affect how much you ate while you were watching television. Snack Food Commercials

Introducing Russ Lane : New Recipes at DrGourmet.com

admin — Thu, 10 Mar 2011 18:14:42 +0000

Introducing Russ Lane

This week we’re so happy to introduce Russ Lane as a columnist for Dr. Gourmet. We will be including guest columns from him and others with our Thursday New Dr. Gourmet Recipes Newsletter.

Russ has an interesting history, both as a journalist as well as a loser of weight. He is the editor of the web siteSecondHelpingOnline.com which will be joining us here at Dr. Gourmet in the coming months.

He has a special interest in the issue of weight maintenance and I believe that many will find his story and his thoughts familiar. The interesting thing is that there isn’t nearly the level of quality research into keeping weight off once one has lost those pounds as there is into losing the weight in the first place. Russ is going to help us explore what research there is from his personal perspective.

Brie-Birth

Losing 250 pounds while working as a food writer taught me a useful strategy: raising The Weight Loss Shield.

When your job involves visiting eight restaurants a day, everyone wants to feed you in hopes you’ll write odes to their business. When your goal is making your life the way you want it to be – beginning but not restricted solely to your weight – you make complicated choices. My Brie-Birth

Beer Braised Cabbage

This Beer Braised Cabbage recipe is very simple but has a lovely savory flavor that is complemented by the creaminess of the goat cheese.

Roasted Vegetable Pizza

This pizza is fantastic. It’s just that simple. Roasted veggies, cheese, yummy pizza crust.

Eat well, eat healthy, enjoy life!

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

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.

Just Thinking About Exercise : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 23 Feb 2011 22:27:28 +0000

The best way to lose weight and maintain that weight loss? Eat right and exercise. There’s been a lot of research on ways to help people make the effort to make changes in their diet and exercise behaviors, but recently Dr. Brian Wansink and colleagues from New Mexico and France noted that little research has been done on how exercising may actually mean eating more afterward – to compensate for the calories burned.

In devising a research strategy, they also noted that other research suggests that people believe that participating in positive (healthy) behaviors can serve to offset the effects of negative (unhealthy) behaviors later. (Makes sense: how often have you thought something to the effect of, “I’ll take this long walk so I can have ice cream later.”)

Even further, Wansink and his colleagues theorized that just thinking about exercise – not actually doing any – could affect how much food a person served themselves afterwards. Just Thinking About Exercise

Healthy Eating for Kids : Ask Dr. Gourmet

admin — Tue, 22 Feb 2011 20:06:11 +0000

Dear Dr. Gourmet,

Q: My almost 16yr old daughter has announced that she is a vegetarian. She will eat fish and dairy products. We’re concerned about her obtaining the required amount of daily protein and iron. She has always been reluctant to consume meat products, but in the last month she has completely abstained from meat products. She does take multi teen vitamins, calcium, and one iron tab daily, as recommended by our pediatrician. Thank you for your assistance. We enjoy your web site tremendously!

A: Because your daughter is eating fish and dairy she is not likely to miss the essential amino acids that she needs. This is, in fact, a very healthy way to eat. We know from research that vegetarians are healthier than the general population. In addition there is clear evidence about the benefits of eating less red meats and more fish.Vegetarian Teens

Q: I’ve been searching for an appropriate diet for my husband and one of my children….both are battling extra pounds…..several friends have gone on a diet that they eat no (or very little) potatoes, rice, bread and pasta…..they have all lost significant amounts of weight but I remain skeptical. My son is 14 and I am nervous to restrict his diet too drastically. Do you recommend a diet like this. Thank you for your help and I love your site.

A: The diet that you refer to is the same diet as The Atkins Diet. While many people feel that this diet may be dangerous to one’s health, the main problem seems to be that while it is pretty easy to lose weight on it, in the end the pounds come back. One can lose weight by cutting down on carbohydrates because this essentially means cutting down on calories. The problem with this is that the body uses carbohydrates as a more immediate source of fuel. Atkins for Families

Q: My 11 year old daughter loves edamame (Japanese name for fresh green soy beans) However, I’ve heard that too much edamame is not good for you since it has estrogen. Is this true?

A: The most recent research indicates that the type of phytoestrogens (isoflavones) found in soy products are probably not harmful. One study showed that those Asian women eating the highest amounts of isoflavones (about 50 times the amount that Westerners typically eat) actually had a reduced incidence of breast cancer. Edamame for Girls

Q: I love tuna and it’s cheap. I have been eating it most days taking a sandwich to work. Is this a problem?

A: There’s no doubt that tuna contains mercury and you do need to be cautious. When it comes to canned tuna for a long time it is has been felt that eating “light” tuna is safer as reported by the FDA. It has been thought that albacore contains more mercury and that this is the higher risk of canned tuna.Canned Tuna

Those 100-Calorie Snack Packs

admin — Wed, 09 Feb 2011 17:29:46 +0000

We know from previous research that when people eat from larger bowls or plates, they tend to eat more than those eating the same food but from smaller plates (Bite, 10/06/2006; Dr. Tim Says,10/13/08). That’s one reason that the food industry has introduced those 100-calorie packs of snack foods. The idea is that if you eat from these smaller packages, you’ll eat less. Unfortunately, what research has been done to test the theory has led to mixed results. Brian Wansink, one of my favorite food researchers, designed a study to see if having smaller packages would really make a difference in how much people ate.

He and his staff recruited 37 undergraduate men and women who were told that they would watch a television comedy and then answer questions about it. While they watched the show, they were given prepackaged crackers to eat as snacks. These crackers were prepackaged in one of two ways: in one large bag or in four smaller bags. Those 100-Calorie Snack Packs

Improving Your Cholesterol : Dr. Gourmet Newsletter

admin — Mon, 07 Feb 2011 22:26:35 +0000

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?

Get Our Newest iPhone Apps!

dinner4one

Cooking just for yourself? Withdinner4one, you’ll have dozens of easy, quick and healthy recipes that make just one or two servings, conveniently available on your iPhone. Most recipes take thirty minutes or less and use one pan for easy clean-up. Those with two servings give you your lunch the next day, so you’ll save money, too.Get dinner4one at the iTunes Store – just $2.99!

dinner4two!

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Online Food and Exercise Diaries Can Help You Lose More Weight

admin — Wed, 12 Jan 2011 22:48:49 +0000

For years I’ve been suggesting that those patients who are working on their weight use a Food Diary to help track their caloric intake. These have all been paper diaries and have worked well to help folks both lose weight and maintain their weight loss. Only in the last few years, however, have there been online food diaries available to help people with weight loss, and there are dozens, if not hundreds of sites that offer calorie as well as exercise tracking (and Dr. Gourmet is no exception).

The weight loss industry has long been targeting women, but since overweight and obesity is by no means gender-specific, there’s recently been more interest in helping men lose weight. A recent study out of Australia reports on the results of a 12-month Internet-based weight loss program specifically for men. Online Food and Exercise Diaries Can Help You Lose More Weight

Slim Your Waist with Whole Grains and Legumes : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 15 Dec 2010 18:36:33 +0000

I’ve said for years that the most important factor in weight loss is the number of calories you eat versus the number of calories you burn. That said, we also know that some foods are more filling and satisfying than others, which is just one explanation for why those who eat more whole grains tend to gain less weight over the years. Further, those who eat more legumes seem to have a lower Waist to Hip Ratio (WHR).

But would eating more whole grains and legumes actually help you lose weight? A group of researchers in the United Kingdom and New Zealand designed a study to shed some light on the subject. Slim Your Waist with Whole Grains and Legumes

Feel Fuller While Dieting

admin — Wed, 13 Oct 2010 19:46:42 +0000

We know that breakfast can help you lose weight and that those who skip breakfast tend to have a higher Body Mass Index than those who do eat breakfast. If you eat breakfast, you’re also less like to snack during the rest of the day and are less likely to have heart failure. Previous research has looked at eating higher fiber meals in the morning, such as high fiber cereals or whole grain breads or muffins.

We also know that high-fiber foods are more satisfying than the same types of foods with less fiber: whole wheat bread is more satisfying than white bread, for example. During times of energy restriction (read: dieting), however, studies have shown that eating protein helps people feel more satisfied than even whole grains and fiber. So should you be eating protein at breakfast if you’re trying to lose weight? Feel Fuller While Dieting

Water Helps You Lose Weight! : Dr. Gourmet Newsletter

admin — Mon, 20 Sep 2010 16:53:09 +0000

Dr. Tim Says….

I was editing my next book the other day and there’s a section where I talk about what to drink. When I am speaking with patients I always urge folks to think about what they are drinking. There are so many options and, unfortunately, most of them filled with empty calories. For years when I talk about diet with people the topic of what to drink always comes up. I have always said “water, coffee and tea.” They’re great choices – delicious and calorie free.

There’s a lot of temptation out there though. It seems like there’s a vending machine everywhere full of drinks with calories. It’s not just soda but juices and flavored teas also. And not a few calories but a lot. A 20 ounce soda contains 240 calories while a 16 ounce juice is about the same (that’s about 15 teaspoons of sugar). Coffee is a great choice but with all of the enhanced, flavored versions sold in coffee shops there’s risk for you with many of them being well over 500 calories. Water Helps You Lose Weight!

Featured Recipes

Seared Salmon with Caper Yogurt Sauce

You can use mild paprika for this recipe but hot paprika is even better. The spice is great with the salmon and the yogurt sauce is the perfect cool complement.

Garbanzo and Feta Salad

The rich feta combines with the olive oil to create a rich and savory dressing. This is about as great a side dish as you can get. It goes especially well with grilled fish or chicken.

Short Term Splurge – Long Term Fat

admin — Wed, 08 Sep 2010 21:43:03 +0000

Just this week I posted an article with my best tips for eating healthy during holidays. While holidays are a time to splurge – and that can certainly be part of a healthy lifestyle – what the end-of-year round of holiday parties means for many people is a good month of overeating on foods that are high in fat, calories and salt.

Of course we know what the outcome is of such overeating: holiday weight gain followed by a New Year’s resolution to diet and exercise.

A group of Swedish researchers looked at the long term effects of such overeating in a small study that was just released by the journal Nutrition & Metabolism. Short Term Splurge – Long Term Fat

Exercise Trumps Heredity

admin — Wed, 01 Sep 2010 17:10:01 +0000

Studying identical twins is very important because they help scientists separate what has a genetic cause and what is caused by a person’s environment or their lifestyle. Since their genes are the same, generally speaking health differences between the two individuals in a set of identical twins can be traced to lifestyle or environmental factors.

Every now and then I’ll hear someone who is overweight say, “I can’t lose weight. My whole family is overweight. It’s genetic.” An interesting article in the International Journal of Obesity says that while that may be true for some people, it doesn’t appear to be an unavoidable fate. Exercise Trumps Heredity

Weight Loss Myths, Part 3 : Dr. Gourmet Newsletter

admin — Wed, 01 Sep 2010 17:00:35 +0000

Dr. Tim Says….

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

Myth: Celery is negative calories.

Truth: It is true that celery has almost no calories. A medium stalk contains all of 6 calories. It’s also pretty good for you in that a large stalk has about a gram of fiber and is high in calcium and trace minerals. Interestingly, celery is also fairly high in sodium for a vegetable at 50 mg for a large stalk.

The theory that many people put forward is that your body uses more than 6 calories chewing and digesting the celery. There are actually books written about this but, unfortunately, there’s no research to support the claim. Weight Loss Myths, Part 3

Featured Recipes

Jean’s French Toast

This French Toast is based on an old recipe of a friend’s mother. It was talked about with such reverence that I was unsure about even cooking it. But I did.

The amazing thing about this recipe is the nutmeg. Most French Toast recipes use cinnamon, but the ground nutmeg creates a much more elegant flavor.

Blueberry Pancakes

I love adding fruit to my pancakes. Any berry will do: blueberries, strawberries, blackberries… whatever is in the market. I have not had much success using frozen berries in my pancakes, however.

Weight Loss Myths, Part 2 : Dr. Gourmet Newsletter

admin — Mon, 23 Aug 2010 19:10:52 +0000

Dr. Tim Says….

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

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

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

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

Featured Recipes

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

Shredded Brussels Sprouts | Low Sodium Version

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

Lemon Butter Brussels Sprouts

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

Medifast; Pregnancy Diet : Ask Dr. Gourmet

admin — Wed, 18 Aug 2010 00:14:19 +0000

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….

Weight Loss Myths, Part 1 : Dr. Gourmet Newsletter

admin — Tue, 17 Aug 2010 17:37:38 +0000

Dr. Tim Says….

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

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

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

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

Featured Recipe

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

Chipotle Seviche | Low Sodium Version

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

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

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

10 Quick Tips for Eating Healthy : Dr. Gourmet Newsletter

admin — Mon, 09 Aug 2010 20:17:48 +0000

Dr. Tim Says….

I have a list of quick tips that I use with patients when they ask about eating healthy. Often this is simply for people who are otherwise healthy and want to avoid the creeping weight gain that many people experience. It is also an easy place to start for those who want to lose weight.

1. Take half of your restaurant meal home with you. Because the portions in restaurants are so large, and you likely need only half of what you have been served, put the other half into the doggie bag. Hmm… that leads us to number two…. 10 Quick Tips for Eating Healthy

Featured Recipes

Eggplant Parmesan

This is a time consuming recipe but oh, so worth it!

It is something that you are going to have for a special occasion as it will take about an hour (or a little more) on a Saturday afternoon to make. It is very rewarding. It is a recipe that is higher in fat and sodium than many on my site but it can still be part of your diet occasionally and should because Eggplant Parmesan is so great. You can feel better because this is chock full of great things like fiber, Vitamin A, iron, calcium and Vitamin C.

Ratatouille

This is a recipe that I almost decided not to work on. I served ratatouille in my restaurant because it was made by an old hippie that worked as a prep cook. I had his recipe and, as with most vegetarian dishes, it was full of fat (and not very good fat I might add). I am so glad that I worked on it. The key is the highest quality fresh mozzarella you can find. But even more important, the fresh herbs make the dish possible. I am not sure I would do this with dried herbs – it would taste like it was made in a vegetarian restaurant.

This week’s Ask Dr. Gourmet: Diet Soda vs. Water; MSG; More!

admin — Wed, 21 Jul 2010 21:45:19 +0000

Q: My brother thinks that drinking Fresca is the same as drinking water. He is diabetic and takes pills to control his numbers. He is about 30 or more pounds overweight and he drinks about 6 cans of Fresca each day. I told him he could drop at least 15 pounds if he didn’t drink so much Fresca. His doctor told him that drinking fresca is the same as drinking water. Is that True?

A: According to the Coca Cola Company, Fresca products have about 2 calories in an eight ounce serving. A can of Fresca is 12 ounces so 6 cans per day would be only 18 calories. While this is more than water, at zero calories, it is not significant. 18 calories is slightly more than a single teaspoon of sugar.

Of course we know that drinking sugar sweetened soft drinks causes weight gain and leads to an increase in the risk of diabetes. This is well established.

Q: Recently I read an article about MSG (monosodium glutamate). It claimed that MSG causes weight gain based on a study done by university of Carolina. Is this true?

A:There have been animal models showing that MSG has an effect on the hormones that influence weight gain. A group of researchers at North Carolina did indeed look at whether such changes might be linked to weight gain in humans. MSG and Weight Gain

Q: How much weight should you lose doing it healthy each week? I was hoping maybe you could give me a few hints as to what I should be looking for and what to avoid.

A: The best research that we have says to lose about one pound per week on average. Losing weight much faster increases the likelihood of long term failure by rebound weight gain. Healthy Weekly Weight Loss

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

Ingredients are Everything: Dr. Gourmet Newsletter

admin — Mon, 19 Jul 2010 18:34:17 +0000

Chef Tim Says….

When I am creating recipes I choose ingredients that are lower in calories but very satisfying. Sometimes this means simply cutting down on the amount of fat in a dish by using healthier oils or leaner meats. A recipe might call for a substitution to give the dish more volume so that it’s more filling without adding too many calories. Adding more veggies like onions or mushrooms to a pasta dish, stew or soup, for instance, can make a big difference in the total calories.

There has been some very well designed research showing that eating lower calorie dishes that are higher in volume can be very satisfying. The interesting thing about this is that folks don’t tend to replace all of the calories they might be used to eating by snacking or eating more later in the day. Ingredients are Everything

Featured Recipe

Chilled Tomato Soup | Low Sodium Version

I started out thinking that I would make this soup with tarragon, but it just hasn’t grown well in my garden. I had the fresh basil and used it instead. I love this soup, but you should use what you have available, and basil, tarragon, oregano or even thyme would be great choices.

Featured Ingredient: Tomatoes

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

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

If It’s In the House….

admin — Wed, 14 Jul 2010 19:40:45 +0000

It may interest you to know that the food you keep at home provides 72%, by weight, of all food that you eat. This is assuming that you do not prepare most meals at home, however. If you do make most of your meals at home (breakfast and dinner made at home and taking your lunch with you to work or school), then 93% of the food you eat comes from what is kept in your home.

So what? Of course your food comes from what you have at home. Researchers at Rutgers University wondered if there was a difference in what foods were actually in the home between those families with overweight members and those families who were all of normal weight. If It’s In the House….

Hard Boiled Eggs; Baron of Beef; More : Ask Dr. Gourmet

admin — Tue, 13 Jul 2010 23:45:41 +0000

Q: I am trying to prepare the best hard boiled eggs for friends. My procedure is to boil them for at least 10 minutes over a medium flame, then I let them sit and cool down so I can peel them. Now isn’t that the best procedure to use?

A: There are dozens of ways to boil an egg and your email piqued my interest. I searched the internet and found many people who claim to have the perfect method. While many of them sound good there are often multiple steps involving heating, reheating, ice water and cool running water.

The method that I use is pretty simple and very similar to yours. The Perfect Hard Boiled Egg

Q: I am from Vancouver, Canada and I am curious what Americans call a “baron of beef inside round.” I find it very difficult to find recipes for this cut on the Internet due to the fact that I am not sure what this cut of meat is called in the U.S. It is a boneless lean cut and I was wondering if I should cook it pot roast style or can I cook it 20 min. a lb. and still have a nice tender roast.

A: A Baron of Beef is alleged to have originated when Henry VIII was served a spit roasted double sirloin of beef and was so taken by the roast that he dubbed it Sir Loin, the Baron of Beef. Whether this is true or not, the term has come to refer to the large joint of beef that includes the loins and both legs. A Baron of Beef

Q: I am a male in my thirties and I am trying to re-evaluate my diet. One thing I have been reading (in men’s fitness mags and such) is that increased protein at breakfast can be very beneficial. My typical breakfast is a whole wheat bagel with peanut butter.

What would you say would be the best possible breakfast (without breaking the bank) for me to eat, keeping in mind I work out for at least an hour pretty much every day?

A: This is a great question. The whole wheat bagel and peanut butter is a good choice for a workout day. There are enough calories and the whole wheat will give you some added fiber. We know that meals that have a pretty good balance of carbs, protein and fat will keep people satisfied and make it easier to lose weight. So your combo of the carb (bagel) and peanut butter (protein and fat) works well. Part of that satisfaction comes from the added protein, which helps blunt the insulin response a bit and is digested and absorbed a little more slowly. Breakfast for Weight Loss

Q: I went to lunch with my friends and we were at the salad bar choosing the various vegetables for our salads. When my two friends saw me putting peas & corn kernels on my salad (a small amount) they said both of those were very bad for you because they were loaded with starch. I understand the starch thing, but I read where they do have a lot of vitamins, minerals, folate, fiber and good carbs, as well as other nutritional benefits. I disagreed with them, telling them that foods high in starches, served in moderation, aren’t bad for you. Am I wrong or were the two of them over-reacting?

A: Your friends are completely wrong. Period. While corn and peas are carbohydrates, they are really good for you. Both are full of fiber and satisfying. While they are mostly carbohydrates (starches) it has long since been proven that low-carbohydrate diets are no better for you for losing weight. We now know that it is eating fewer calories that is the key and not limiting one particular type of food. Peas and Corn

The Negative Calorie Diet: Dr. Gourmet Newsletter

admin — Mon, 12 Jul 2010 18:16:38 +0000

Dr. Tim Says….

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

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

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

Featured Recipes: Fish

Lemon Thyme Redfish

You can use almost any white fish that you like with this dish, but I like leaner fish like redfish, drum, red snapper or even trout.

Grouper with Horseradish Glaze

The lemon juice and maple syrup balance the spice of the horseradish and the thyme adds a fresh flowery flavor. This is a quick and easy dish that works for weeknights or the weekend dinner party.

Roasted Salmon with Corn Relish

The amount of calories seems like a lot for a single entree, but this includes the corn relish, which is a starch, and there are plenty of vegetables. A complete plate. Pair this with a simple salad and you have the perfect meal.

Seared Tuna Steak with Sake-Wasabi Sauce

Searing any meat, such as tuna, makes for a rich and luxurious dish and is a healthy cooking technique. Make sure that the pan is very hot and add the meat carefully so as to not splash any hot oil.

Here’s a Good Tool for Weight Loss: Your Camera

admin — Wed, 23 Jun 2010 19:13:34 +0000

When my patients ask me for help with weight loss, the first thing I tell them to do is to keep a food diary. As I noted in my Real World Diet Coaching Essay on “Why You Should Keep A Food Diary,” I think that keeping a food diary is a great tool for weight loss because it not only lets you see exactly how much you’re eating, it also lets you assess where you might improve your diet – by getting more vegetables, for example.

The problem with keeping a written food diary, however, is that they can be extremely inaccurate. Studies vary in their estimates, but it seems that as many as half of all people keeping a food diary write down less than what they actually eat. Now, this doesn’t necessarily mean that people aren’t being honest. Often food diaries are filled out at the end of the day, counting on people being able to remember what they’ve eaten. Photographic vs. Written Food Diaries

Ask Dr. Gourmet: Diabetes and CHF

admin — Mon, 31 May 2010 20:42:03 +0000

Q: My husband has type 2 diabetes as well as congestive heart failure. He is 67.5 years old, is 5′7″ and weighs 313 lbs. Is there a place where I can get recipes that deal with all three issues?

A: It is well established that a Mediterranean style diet can help control diabetes. Likewise, this can help lower cholesterol, raise HDL (good) cholesterol, lower LDL (bad) cholesterol and lower blood pressure. For our patients with congestive heart failure (CHF) we generally want them to be on a low sodium diet as well, which limits the patient to 1,500 milligrams per day of sodium. Diabetes and CHF

Coffee; Wild Mushroom and Sausage Linguine; Lean Body Mass : Dr. Gourmet Newsletter

admin — Mon, 03 May 2010 17:48:10 +0000

Eating Healthy: Coffee

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

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

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

Featured Recipe

Wild Mushroom and Sausage Linguine

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

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

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

Does muscle really weigh more than fat? : Ask Dr. Gourmet

admin — Tue, 27 Apr 2010 20:19:11 +0000

Q: People say that muscle weighs more than fat. Is that true?

A: Muscle density is 1.06 grams per milliliter (g/mL) and fat is 0.9 g/mL. That means that muscle is about 18% denser than fat. In pounds that works out to 2.4 pounds of muscle vs. 1.99 pounds of fat. This could easily mean that when you lose fat weight and build muscle mass you might not lose as much actual weight – but you will be healthier.

Should I be getting 3 servings of milk a day if I am over 50? : Ask Dr. Gourmet

admin — Tue, 27 Apr 2010 20:13:31 +0000

Q: I have been on Weight Watchers and they want you to get 3 servings of milk a day if you are over 50, as I am. I don’t see a concentration of calcium in your menus. Any advice?

A: It is certainly not necessary to drink milk and could explain any difficulty you are having losing weight. Three glasses a day adds up to about 300 calories even if it’s skim milk (each 8 ounce cup is 91 calories but most folks pour more than 8 ounces). That’s a lot of extra calories each day you don’t need. The research on Mediterranean diet shows that dairy is part of a healthy diet, but most of that is processed products like cheeses or yogurts. Getting Enough Calcium

HFCS; Cowboy Steak; Lean Body Mass : Dr. Gourmet Newsletter

admin — Mon, 26 Apr 2010 19:54:32 +0000

Dr. Tim Says….

It is estimated that nearly 7% of daily caloric consumption in the United States is from high fructose corn syrup. This estimate has been labeled as conservative, with other studies indicating that over 10% of daily calories come from fructose in the U.S. today. That’s a whole lot of calories! The research over the last five years has been mixed on whether HFCS has contributed to folks being overweight or obese. I don’t find any definitive studies that prove that it does, but there’s enough evidence to be concerning.

Most of the research that “proves” that high fructose corn syrup is not an issue has been funded by the manufacturers. There’s no doubt in my mind that funding can lead to bias, and any study not funded by a neutral party should be suspect. More on High Fructose Corn Syrup (HFCS)

Featured Recipe

Cowboy Steak with Cowboy Pinto Beans

This Cowboy Steak recipe is about as quick and easy as it gets. It is the perfect cookout recipe for the grill, but it’s best to marinate the beef in the sauce for at least a few hours first.

The key to the Cowboy Pinto Beans is to cook the beans fast for about ten minutes on medium-high heat. Stir them often in that first ten minutes and then reduce the heat to very low and simmer, covered. Stir them only occasionally. The stirring will break up a few beans and help thicken the sauce.

Weight, Lean Body Mass and Exercise
Exercise with Jacques Courseault

You have finally made a commitment to regularly exercise, build up strength and tone your muscles. You step on the scale a few weeks later to find that you have not lost or maybe even gained weight! You figure that something is wrong with the scale, because your pants are too big and you look and feel thinner. Chances are that your scale works just fine. The truth is that combining healthy nutrition with proper exercises has caused you to gain weight in the form of lean body mass (LBM), or fat free mass. Weight, Lean Body Mass and Exercise

Agave Nectar; Garlic; More: Ask Dr. Gourmet

admin — Tue, 20 Apr 2010 21:00:03 +0000

Dear Dr. Gourmet,

Q: Can you shed any light on the benefits or misconceptions of agave nectar especially as it relates to Type II diabetics and the glycemic index? Is it just a bunch of hype or can agave nectar (when used properly) be a useful and safe dietary sweetener?

A: I haven’t used agave nectar in years. It was somewhat popular in the early eighties when I was involved in managing a chain of healthy fast food restaurants. I didn’t use it much in cooking but we served it as an alternative sweetener. In the last few years it has been marketed heavily as an alternative to sugar.

The reason for this is that it is very sweet but has a low Glycemic Index (GI). You can think of GI is a measure of how a particular food is processed by the body. In essence, it measures the rise in blood glucose of a 10 to 50 gram carbohydrate equivalent of a food as compared to the same number of carbohydrate gram equivalents of glucose. Agave Nectar

Q: I was watching CSI tonight and learned that peach pits contained cyanide. I started checking into it on the internet and found out it is true. I assume it would take a lot of pits to be deadly. My question is in regard to an old family recipe for peach pit jelly. I make this jelly every summer from the skins and pits of the peaches that I can. I cover them in water and cook them down for about 20 to 30 minutes, strain the juice and make jelly. We have always eaten this jelly and seem to be okay, but are we in any danger from this?

A: Peach pits do contain “cyanide” but it’s in a form called amygdalin. You can find out about this here: Peach Pits and Cyanide

I have searched for information regarding making the jelly from the peach pits and skins and can’t find any information that it is dangerous. The fact that you and others have been making it for years and have not had any adverse effects is comforting. I can’t find any report of people having problems with peach pit jelly.

Q: I am 5 foot 5 and 58 years old. After topping the scales at 178 pounds, I finally got serious about getting into shape and losing weight, about two months ago. I work out vigorously five to six days a week for an average of one and a half hours to burn off 500 calories per session, cut an average of 400 calories a day from my diet, and am living a more active life in general. After two months, I expected to have at least lost the ten pounds I’d gained over the past year, but although I have firmed up and built muscle, I’m disheartened that I’ve lost only five pounds. It seems that for all my work I should have had better results.

A: This is fantastic and you should not do anything different that you have done. We know that long term, sustained, healthy weight loss should be a slow, steady process and the 5 pounds you have lost in two months is perfect. There’s great research to show that optimal weight loss should be in the two to four pound per month range so at 5 pounds you are right on target. Working Hard, but Not Losing

Q: I would like to know how much cooked fresh garlic per day I can use. For example, if I chop half an average size clove to season two pork chops, then pan fry them and add the marinating sauce with the garlic and simmer the chop in it for about 5 minutes. Would that cause me to bleed if I am on 5 mg of Coumadin daily?

A: There’s no evidence that garlic will have any effect whatsoever on blood clotting or the effectiveness of Coumadin (warfarin). Eat all you like (or your significant other can tolerate on your breath).

Soda; Popsicles; Cumin Dusted Flank Steak: Dr. Gourmet Newsletter

admin — Mon, 19 Apr 2010 15:10:16 +0000

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.

Putting Weight Into Context : Ask Dr. Gourmet

admin — Wed, 07 Apr 2010 17:19:52 +0000

Q: I was with a group of women who attended your wellness seminar during our lunch hour recently. During the drive back to our work site, one question was focal: Why do all the studies about what people “should” weigh never take body type and muscle mass into account?

At one point, you flashed a general guideline that stated something along the lines of; a 5-foot woman should weigh 105lbs; then add 5-lbs for each inch. I’m 5′6″ and the possibility of Christ coming out of heaven and asking my hand in marriage seems more likely than achieving 135lbs! I run 3 hours a week (15 miles) and do Pilates 2 hours a week (I weigh 160) and I have for YEARS! I just can’t believe that I don’t have enough muscle mass to count for something.

A: It’s a challenge to pack a lot of information into an hour lunch time lecture and have folks understand fully what should really take about 3 hours to talk about. That said, the formulas I gave you are meant as a guide and during the discussion I mentioned two other important measures. We talked about how they are at least as important as your ideal body weight (and maybe more so). One is Body Mass Index (BMI) and the other Waist to Hip Ratio (WHR). Both of these are equally important and help folks to do exactly what you are discussing – put your height and weight information in context.

Exercise to Maintain : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 31 Mar 2010 22:05:07 +0000

Yes, weight loss (and gain) is all about the calories: to lose weight, calories out (burned) must be more than calories in (eaten). Exercise is a great way to make sure that you burn more than you eat, and the current federal recommendation is for 150 minutes a week (that’s 30 minutes per day, 5 days a week) of moderate exercise for “substantial health benefits.” (Note that does not say “weight maintenance.”) The Institute of Medicine, on the other hand, recommends 420 minutes per week (60 minutes a day, 7 days a week) of the same, moderate, level of exercise to help avoid becoming overweight or obese. Which is really going to help you maintain your weight – let alone lose weight?Exercise to Maintain

Fruits and Vegetables and Weight Loss : Ask Dr. Gourmet

admin — Tue, 23 Mar 2010 17:55:29 +0000

Q: I would like to lose some weight. I try to eat very healthy food, no red meat, limited cheese, plenty of fiber and a wide variety of fruits and vegetables, and I try to snack wisely. Here is my question: What should I do when I am hungry? Can I eat all the (unadorned) fruits and vegetables that I want?

A: It sounds as if you are on the right track and making great choices. While you can and should snack, I don’t think that you should eat all you want. Your idea of eating fruit is great but keep an eye on the calories. Snacking is really important to keep you from being hungry and your choice of fruits is a great one. The calories will vary depending on what you choose, but generally speaking come in around 100 calories. Snacking

Exercising with Disabled or Weak Legs: Ask Dr. Gourmet

admin — Tue, 09 Mar 2010 21:55:15 +0000

Two Related Questions:

Q: I have Charcot in my left foot and I have been staying off of it for going on 3 months now. I am a diabetic and have been told no weight bearing on the foot. What can I do to exercise?

Turning Fat Into Muscle : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 24 Feb 2010 17:29:24 +0000

Jacques Courseault’s article in this week’s newsletter takes apart the exercise myth that if you stop exercising, your muscle will turn to fat. That should be good news for those of you who might have fallen off the exercise wagon. Even better news for those who train with weights comes today in an article in the Journal of Clinical Hypertension (2010;12:64-72).

Researchers at the University of Missouri noted that both resistance training and weight loss – independent of each other – are known to help improve both abdominal obesity as well as insulin resistance, both risk factors for diabetes and heart disease. They also noted that most overweight and obese persons who lose weight tend to gain at least some of that weight back. Could resistance training help those who regain some weight hang on to some of the benefits of weight loss? Turning Fat Into Muscle

Is It a Meal, or Is It a Snack? : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 17 Feb 2010 18:59:21 +0000

I get questions about snacking all the time: “What should I have for snacks?” or “Is this a healthy snack?” While I’ve written essays about what to snack on, people do seem to have trouble with their snacking. What is the difference between a meal and a snack?

While it’s easy to know which is which when you’re following a structured plan like The Real World Diet, most people don’t consciously plan their meals. When you buy a 400-calorie package of cookies from the vending machine or eat a plate of finger foods at a company cocktail party, do you consider those “snacks” or “meals”? You might eat more later if you’ve mentally tagged that food a “snack.” Is It a Meal, or Is It a Snack?

Tuna Melt; Your New Pantry; More! : Dr. Gourmet Newsletter

admin — Mon, 01 Feb 2010 18:49:43 +0000

Dr. Tim Says….

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

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

Featured Recipe

Tuna Melt | GERD / Acid Reflux Friendly Version

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

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

Strong Muscles Fight Disease
Exercise with Jacques Courseault

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

Shrimp Fried Rice; Plate Size; More! : Dr. Gourmet Newsletter

admin — Tue, 26 Jan 2010 01:51:36 +0000

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

Making Better Choices at Starbucks : Ask Dr. Gourmet

admin — Tue, 19 Jan 2010 22:24:48 +0000

Q: I’m afraid I’m hopelessly dependent on my once/twice daily “Grande, double-blended, half regular/half light base, Mocha Frappuccino.” This addiction of mine seriously hampers any weight loss efforts I attempt though I do try to make other wise food/drink choices. What can I do?

A: This has certainly become an issue for many people. Many Starbucks coffee drinks contain a lot of calories and can really derail your weight loss efforts. Their web site reports your coffee at 380 calories and 15 grams of fat (a whopping 9 grams of saturated fat). You’re right that this is a lot of calories, especially when you have two a day at 760 calories total. Making Better Choices at Starbucks

Snacking on The Real World Diet : Ask Dr. Gourmet

admin — Tue, 19 Jan 2010 22:22:06 +0000

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

Beef Tips in Brown Gravy; The Picture of Success: Dr. Gourmet Newsletter

admin — Mon, 18 Jan 2010 23:23:44 +0000

Dr. Tim Says….

When I was in my twenties I had a friend who was very goal oriented. He had participated in one of those training classes on how to choose, plan and achieve an objective. He carried a picture of a baby grand piano around in his day planner and said that he looked at it all the time. He worked hard and sure enough he had his piano within his target period.

You might think that this would work for eating healthy and weight loss. Carry around a picture of yourself slimmer, maybe? (That is what PhotoShop is for, isn’t it?) I had a friend who sort of did this by putting up pictures of skinny people on her refrigerator. This seems to make sense but what about carrying around a picture of chocolate cake? Can looking at photos of what tempts you to snack actually help you eat healthier? It appears that it can (cool, huh?). The Picture of Success

Featured Recipe

Beef Tips in Brown Gravy | GERD / Acid Reflux Friendly Version

This is a recipe that I remember from my childhood. I am not sure how my mother made it but I can remember the taste and this is it. A rich umami flavor from the caramelized mushrooms and onions combine with the beef for that great comfort food flavor. Perfect for a cold winter’s night.

This recipe is safe for Coumadin users, low in sodium and lactose-free. Those with gluten allergies should use gluten-free pasta in this dish.

The Real World Diet Coaching: Losing Weight is All About Calories

admin — Sat, 16 Jan 2010 23:40:30 +0000

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 Real World Diet Coaching: Calories Count

admin — Sat, 16 Jan 2010 01:50:59 +0000

“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.

The Real World Diet Coaching: How Much Should You Weigh?

admin — Fri, 15 Jan 2010 15:39:44 +0000

Almost every day I have patients ask me what they should weigh and how much they need to lose. I will admit that sometimes I am a bit evasive, saying such things as, “Start working on your weight, and I’ll tell you when to stop.”

Why am I not always more direct in helping them set goals? Because folks can often be pretty unrealistic about their health and their weight. Usually people are shocked when I tell them what an ideal weight would be for them.

There are a few ways to look at what your best weight should be, but Body Mass Index (BMI) is one of the most reliable to help you know what a healthy weight is for you.

BMI is based on a calculation that estimates weight in relation to height. There are more precise measures of weight, but BMI allows researchers a quick and inexpensive way to compare the weight of different populations. Because this has been the research standard you can easily compare yourself to the findings of researchers on what is considered a healthy weight.

It’s pretty clear that being overweight can have serious effects on your health. There are well established connections between obesity and many illnesses, with heart disease, diabetes, high blood pressure, breast cancer, colon cancer, arthritis and stroke being the most common problems.

While you have probably heard all of this before, I like to talk with my patients about the real consequences for them of these conditions. If your weight leads to having diabetes or a heart attack will you be able to dance at your son’s wedding? Will you live to see your daughter’s first child graduate from high school? There’s real pain in carrying around too much weight – arthritis of the knees, difficulty breathing, swelling of the ankles, diabetic foot problems – these are the facts of life for most with a BMI in the obese range.

BMI is a rough estimate of body fat. When I say “rough estimate” I mean both – an estimate and a rough one at best. The limitation is that it doesn’t measure body fat directly, so BMI can be misleading for those who have an especially high ratio of lean muscle mass to their overall weight. For the vast majority of us, however, Body Mass Index is a good indication of whether your weight is in a normal range for your height.

This table shows the range of weights for a normal Body Mass Index. Your Ideal Body Weight should fall between the weights for a BMI of 19 to 25.

BMI	19	20	21	22	23	24	25
Height (inches)	Body Weight (pounds)
58	91	96	100	105	110	115	119
59	94	99	104	109	114	119	124
60	97	102	107	112	118	123	128
61	100	106	111	116	122	127	132
62	104	109	115	120	126	131	136
63	107	113	118	124	130	135	141
64	110	116	122	128	134	140	145
65	114	120	126	132	138	144	150
66	118	124	130	136	142	148	155
67	121	127	134	140	146	153	159
68	125	131	138	144	151	158	164
69	128	135	142	149	155	162	169
70	132	139	146	153	160	167	174
71	136	143	150	157	165	172	179
72	140	147	154	162	169	177	184
73	144	151	159	166	174	182	189
74	148	155	163	171	179	186	194
75	152	160	168	176	184	192	200
76	156	164	172	180	189	197	205

For instance, if you are 63 inches tall (5 foot 3 inches) a good range for a healthy weight is between 107 lbs. and 141 lbs.

If your BMI is not in the normal range you can use the BMI table below along with the BMI calculator on this site to see if you fall in the Overweight, Obese or Severely Obese ranges.

Less than 18.5	underweight
18.5 to 24.9	normal weight
25 to 29.9	overweight
30 or more	obese
greater than 35	very obese.

Now, for some of you this is going to be shocking information. It is amazing to me how disconnected people are today from what a healthy weight should be. While BMI information is not perfect, it is a pretty good guide, especially for the majority of the population.

Don’t worry, you can get to a healthy weight if you are overweight or obese. It does take some planning and work at taking action, but as you read through these articles, each day you’ll learn a little more about how to make that happen.

Lunchtime is one of the places where people get way too many calories. It amazes me how many people don’t make their lunch to take to work with them, since it is so expensive to eat out these days.

Being very conservative, if you eat lunch out every day and it costs $5.00, that’s $25.00 per week or about $100.00 each month. $1,200.00 per year. (That’s a trip to Cancun!)

Save your money and save your life! Start making your lunch each day and taking it with you. It takes all of 10 minutes to make a sandwich and put it in a bag with a piece of fruit. This is a critical part of this program. By making your lunch, you not only save money but you are in complete control of the amount of calories you’ll have each day at lunch.

The Real World Diet Coaching: Your Dinner Plate

admin — Fri, 15 Jan 2010 02:01:34 +0000

When I was growing up we had the typical diner Blue Plate Special of “a meat and two veg.” This isn’t too far from what makes sense for a healthy dinner. We know that combining protein with carbs helps you to feel satisfied for longer after a meal. One problem many people have is that they don’t know what to actually put on their plate.

Contributing to the problem is that serving sizes have become so large in many restaurants. This has carried over into folk’s dinner tables at home, and so portions at home have gone from big to bigger to huge. So when you’re considering dinner ideas, think in terms of right-sizing your meal.

Begin with the main course. By that I mean the fish, lean meat, shellfish, chicken, turkey, lamb, etc. that you will have. The rule of thumb for a single serving for an adult is 4 ounces by weight. When you are reading recipes, keep this in mind, because many call for single serving sizes of double or even triple this amount. With a 4 ounce serving coming in at around 150 to 200 calories, it’s easy to see how in today’s world folks can easily get too many calories.

For this reason I’m a believer in weighing ingredients, especially when you are starting out at eating healthier. Knowing just what that 4 ounces looks like is important and by weighing your food you’ll learn exactly what a portion should look like.

Once you’ve decided what you’re having for the main course it’s time to think about the carbs. This is where it’s best to think about that Blue Plate Special as a meat, a starch and a veg. There are lots of choices here and a serving generally works out to somewhere between 150 and 250 calories. Keep in mind that making the higher fiber choice will be the best quality calories.

Great carb choices	Single Serving Size	Approximate Calories (per serving)
whole wheat bread	2 slices	150
whole wheat pasta	2 ounces	175
potatoes	8 ounces	175
yams	6 ounces	160
brown rice	1/4 cup (raw)	170
wild rice	1/4 cup (raw)	140
white rice	1/4 cup (raw)	170
corn (Yes, corn is a starch, not a vegetable.)	1 cup kernels	135
couscous	1/4 cup (raw)	160
lentils	1/4 cup (raw)	170
beans	1/4 cup (raw)	155

Adding up what we have so far gets us to somewhere between 300 and 450 calories for the meal. That can be a bit of a wide mark, but for the most part it’ll balance out day in and day out.

So that leaves the veggies. Quite simply, eat what you want. Veggies can be a bit all over the map, with some being as little as 25 calories in 4 ounces up to as much as 100 calories. Altogether, this will add up to between 325 and 550 calories for the whole meal (from the lowest combination to the highest).

Note that this doesn’t always have to be a meat, starch and a veggie on your plate like you might get at the diner. Take a dinner meal of Lentil Chili with a side salad, as a good example. There’s plenty of veggies in the chili and the lentils provide mostly starch but some protein. The rest of the protein comes from the cheese and there’s even more veggies in the side salad.

Added up, the rule of thumb for a complete dinner meal should be about 500 calories. Some meals will be more and others less. When I’m working on creating recipes I work to make them satisfying. Part of this is finding the right balance in a particular meal – protein, high quality carbs and fresh veggies. Eating great food is the key to your success, after all.

The Real World Diet Coaching: The Easy Lunch

admin — Thu, 14 Jan 2010 23:10:38 +0000

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.

Stuffed Peppers : New Recipes at DrGourmet.com!

admin — Thu, 14 Jan 2010 18:14:13 +0000

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

Introducing

Create customized two-week meal plans for you and your entire family, including printable shopping lists for each week. Use leftovers for lunches and dinners later in the week – and frozen meals when you know you won’t have time to cook. Find out more about our free online diet planner!

The Quality Calorie Diet
for Coumadin Users:

Includes a complete six-week plan of The Quality Calorie Diet for Coumadin Users, with weekly meal plans, shopping lists, and over 90 Coumadin-safe recipes. Just $19.95 for the paperback book and $14.95 for the eBook. Order yours now!

The Real World Diet Coaching: What You Should Have for Breakfast

admin — Wed, 13 Jan 2010 20:50:55 +0000

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.

Quitting Smoking and Diabetes : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 13 Jan 2010 20:47:53 +0000

We know that quitting smoking reduces many risks to your health, and not just cancer: heart disease, emphysema and diabetes are also commonly linked to smoking. One of the reasons many of my patients cite for fearing to quit smoking, however, is the weight gain that so often seems to follow quitting. And weight gain, as we know, leads to its own health risks, including diabetes, heart disease and some cancers. So if you quit smoking, is your risk of diabetes lower (because of quitting), higher (because of the weight gain) or does it stay the same? Quitting Smoking and Diabetes

Weekly Newsletter: Chicken Cacciatore; Snacking; Keeping Breastmilk

admin — Mon, 04 Jan 2010 21:28:08 +0000

Dr. Tim Says….

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

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

Featured Recipe

Chicken Cacciatore | Coumadin Safe Version

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

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

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

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

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

Diabetes News : Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 30 Dec 2009 16:20:01 +0000

It’s been a great year for nutrition research and some of the best has been for diabetics. There was breakthrough research showing that the Mediterranean style diet is the best diet for those with diabetes: The Mediterranean Diet IS a Diabetic Diet!

Here are a few other studies that I found especially interesting:

Alcohol and Type 2 Diabetes
You’re almost certainly aware by now that being overweight is just one of the risk factors for type 2 (non-insulin-dependent) diabetes. But you may not know that uncontrolled diabetes can lead to vision loss, kidney failure, amputations, heart problems, and sexual dysfunction – among other long-term effects.

A Little More Fiber Can Help You Reduce Your Risk of Diabetes
More and more children and adolescents are considered overweight or even obese, leading to a related rise in the cases of insulin resistance, pre-diabetes, and type 2 diabetes among children. This is usually attributed to the amount of sugar in their diets combined with the poor quality carbohydrates they eat.

A Look at Vinegar and Diabetes
There may be something to vinegar and diabetes after all: two studies from Arizona State University’s Department of Nutrition, led by Carol S. Johnston, PhD., suggest that taking apple cider vinegar orally may help improve insulin sensitivity and glucose levels.

Here’s hoping you have a happy and healthy New Year.

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

The Real World Diet at DrGourmet.com

DrGourmet — Wed, 30 Dec 2009 16:15:27 +0000

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!

Ask Dr. Gourmet: Diabetes and Losing Weight

admin — Tue, 29 Dec 2009 19:00:40 +0000

Q: I am a recently diagnosed Type 2 Diabetic. I am a 50 year old African American, overweight woman and when I was diagnosed I had a fasting blood sugar of 247. With Glucophage twice a day it has gone down to 146. I haven’t lost any weight yet (it’s only been two weeks since I was diagnosed) but I have managed to cut out a lot of refined sugar and a lot of fat especially trans fat (my cholesterol levels are very good).

Do you have any advice on diet…how to lose weight? Stay within dietary limits? What kind of food should I avoid? I eat a lot of fruit especially mango and bananas. Is that okay?

A: It sounds like you’re on the right track. Bringing your blood sugar in line with medications is key. At the same time you can go a long way to controlling your blood sugar with the types of lifestyle changes you are making. Your first step is a great one — cleaning up the types of foods that you eat — cutting out refined sugars and fats. Diabetes and Diet

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

Weekly Newsletter: Measuring Your Food; Roast Leg of Lamb

admin — Mon, 21 Dec 2009 19:29:14 +0000

Dr. Tim Says….

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

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

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

Featured Recipe

Roast Leg of Lamb

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

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

Try Turning Off the Television: Dr. Gourmet’s Health and Nutrition Bites

admin — Wed, 16 Dec 2009 16:33:31 +0000

You’re all no doubt more than familiar with the two main strategies for weight loss: reducing the number of calories you eat and increasing the number of calories you burn. Obesity researchers are also looking at ways to decrease the amount of time people spend in sedentary behaviors (activities that don’t significantly increase the number of calories you burn much above your baseline resting state). Sedentary behaviors alone, even if you meet the recommended levels of exercise, are still linked to greater risks of obesity and metabolic syndrome.

One major sedentary behavior is television watching. In fact, according to Neilsen Inc. the average American adult watches television for almost 5 hours per day. Not only is it sedentary, but we also know that distractions while you are eating, such as television, lead to eating more and weighing more (News Bite 11/07/06). Researchers at the University of Vermont devised a study to find out if reducing the amount of television a person watched would actually reduce their caloric intake or their weight. Try Turning Off the Television

More Diet Pills Proven Unsafe

DrGourmet — Wed, 02 Dec 2009 11:29:54 +0000

One of the problems is that the prescription diet pills on the market work poorly. The studies with the drugs all involve lifestyle change including diet and exercise. Generally speaking, there’s not much difference in the weight loss between placebo and the drugs studied. This study of a widely used drug, Meridia, shows how harmful these drugs can be:

http://www.medpagetoday.com/ProductAlert/Prescriptions/17147

And these are the drugs that get researched. There are thousands of “supplement” preparations on the market that are not subject to such scrutiny as a good randomized controlled trial.

The Kardashian sisters have been in the news lately because of their weight loss using a product that they’ve been paid to promote called “Quick Trim.” This is pretty shameful because these two young women have no idea what risk they might be putting themselves for future health issues but they are telling others to follow their lead.

We know that diet pills don’t work and we have abundant evidence of how harmful they can be.

Dr. Gourmet

Eat well, eat healthy, enjoy life!

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

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

Papaya; Age and Weightloss; More : Ask Dr. Gourmet

admin — Tue, 19 May 2009 19:26:18 +0000

Dear Dr. Gourmet,

Q: What are the effects of the following herbs on my Coumadin and my INR (warfarin): burdock root, echinacea, and gotu kola?

A: No one knows for sure the effects of these herbs would be on INR for folks who take Coumadin (warfarin). There’s no health benefit for anyone that’s been proven for any of these, so there’s no reason to take them and no reason to take the risk.

Q: Does papaya help to lose weight? How does papaya help our immune system?

A: There is no evidence that papaya is anything more than a good fruit. It is not a magical weight loss fruit as some might have you believe. There is no secret about papaya that will boost your immune system beyond the fact that it is simply a fruit. Papaya

Q: My husband had Aortic Valve Replacement 10-11-05 at the age of 27. He has a St. Jude Mechanical Valve – therefore he is on Coumadin and of course has to have his INR checked regularly. He is very concerned about his weight. He gained about 25 – 30 pounds after the surgery. He has maintained that weight since the surgery but he would like to lose it.

I have no idea what to do for him – or what he can do for himself. I have to cook for 3 boys, my husband and myself, so it is difficult to know what to prepare that won’t cost an arm and a leg! I don’t fry foods, and most everything I cook is prepared with low-fat, low cholesterol items. He still doesn’t lose weight, and I wonder if it is due to the medications he is on.

A: The key to your husband’s weight loss, as with all weight loss, is a matter of eating fewer calories and burning more.

Folks who are taking Coumadin (warfarin) can feel that this is a challenge because they believe that they are limited in what they can eat. In truth….

Exercise Trumps Heredity

admin — Wed, 06 May 2009 13:24:27 +0000

Every now and then I’ll hear someone who is overweight say, “I can’t lose weight. My whole family is overweight. It’s genetic.” An interesting article in the International Journal of Obesity (2009;33:29-36) says that while that may be true for some people, it doesn’t appear to be an unavoidable fate. Exercise Trumps Heredity

Chili Rubbed Pork Tenderloin : Dr. Gourmet Newsletter

admin — Mon, 27 Apr 2009 19:05:57 +0000

Dr. Tim Says….

Does making a change in your life make a difference?

Yes it does.

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

Featured Recipe

Chili Rubbed Pork Tenderloin

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

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

Eating Gluten Free
with Julie Gee

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

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

Keep Up With Dr. Gourmet

Follow Dr. Gourmet on Twitter!

Find Dr. Gourmet on Facebook!

Share Your Progress with Your Facebook Friends

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

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

Bulk Recipes; HON Certification; More : Ask Dr. Gourmet

admin — Wed, 22 Apr 2009 00:30:07 +0000

Dear Dr. Gourmet,

Q: How much weight should you lose doing it healthy each week? I was hoping maybe you could give me a few hints as to what I should be looking for and what to avoid.

A: The best research that we have says to lose about one pound per week on average. Losing weight much faster increases the likelihood of long term failure by rebound weight gain. Healthy Weight Loss

Q: I understand the latest report on the problems that may follow a diet high in red meat consumption. I don’t eat a lot of beef, but I wonder what goat meat, venison or buffalo are considered to be as far as “red” meats are concerned. Are they good substitutes for beef? No mention of them is made in any of the reports I read.

A: For purposes of the research that has been reported on in the news lately the studies include all types of red meats including beef and products made from beef or pork such as salami or sausage. There is no specific mention of wild meat consumption in the research, however. Game Meats vs. Beef

Q: I’m definitely a fan of your site and the ideas you are promoting good eating and healthy living. I’m still a bachelor for the next eight months and am trying to find healthy recipes that will keep for the better part of five days that I can return to for leftovers. I love to cook but am increasingly finding I have less time for it. Do you have any recommendations for bulk meals that I can make once a week and reuse several times?

A: There’s a lot of recipes on the Dr. Gourmet site that will work well for you.

One approach is to make casserole type recipes. Here’s some links….

Q: In looking for your email address I noticed the HONcode logo and glanced at their claim of 8 principles of conduct. Is this a valid claim on their part? Or at least a step in the right direction? I remember growing up thinking the Good Housekeeping Seal of Approval was a big deal.

A: Yes, the HON code certification is something you can rely on for accurate health information on the internet. Before a website is allowed to claim that they are certified, the Health On the Net organization scrutinizes the website in question very carefully to make sure that the health information on the site is accurate, reliable, and appropriately attributed – which is why you’ll always see us citing the medical journals we use for Nutrition Bites, for example. Then the organization returns on at least a yearly basis to re-assess the site, and they’ll yank certification if the website no longer meets their standards. HON Certification

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

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!

It’s Calories In vs. Calories Out

admin — Wed, 08 Apr 2009 17:22:00 +0000

You know as well as I do that there’s a lot of controversy about which diet is best for long-term weight loss. High fat? Low fat? No carbs? Some carbs? Even though there have been studies done on all sorts of diets, the results are contradictory at best (and the research not very well designed, at worst). Often these studies are done for short periods of time (six months or less) or don’t include a good mix of men and women or just don’t have many participants, period.

Researchers at Harvard University in Boston, Massachusetts partnered with researchers at Louisiana State University in Baton Rouge, Louisiana to create a study (N Engl J Med 2009; 360:859-73) that they hoped would overcome all of those barriers to quality research – and maybe even answer the question of what combination of protein, fat and carbohydrates would be best for long term weight loss.

Halibut with Lime-Cilantro Salsa : Dr. Gourmet Newsletter

admin — Mon, 30 Mar 2009 16:04:31 +0000

Dr. Tim Says….

I was giving a talk the other night and as part of it there was a discussion of how the perceptions of what we eat can guide our consumption. One of my favorite researchers, Brian Wansink, has published numerous studies showing that how we think about food influences what we eat. His work has both the ability to help us understand how we look at food but also to laugh at ourselves a bit over how easily we can be duped by our perceptions. Perception Matters

Featured Recipe

Halibut with Lime-Cilantro Salsa

This recipe is proof that the more you are around good food and good cooking the better you get. When my wife and I met it was clear that she has a terrific palate. She had been around food – our brother in law is a very accomplished chef. Over the last few years she has gotten better and better as a critic and as a cook and this recipe is evidence of that.

Here’s a recipe created spontaneously by Morgan Harlan. You’ll love this one (I did). It’s the perfect Spring recipe. Bright, slightly spicy and fantastic with the halibut, this is one terrific salsa! Best of all, it takes all of about 15 minutes to put together. That’s faster than you can drive to the pizza place for dinner.

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

Living Gluten Free
with Julie Gee

This week, I’m going to tell you about a final set of 15 gluten-free foods that you can eat right now. This gives you a total of 45 readily available foods in your pantry and fridge. While you continue to learn which mainstream products are gluten-free, you can safely rely on these items, as well as other items marketed as gluten-free. Another 15 Gluten-Free Foods You Can Eat Right Now

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

How do you choose a menu that will benefit you and your baby? Googling the phrase “healthy pregnancy diet” returns more than two million responses. Even reputable groups like the USDA and Harvard School of Public Health disagree. Where do you start?

The good news is that you can probably follow any of the reputable sources and be OK. Further good news is that there are more similarities to these plans than there are differences. A Pregnancy Menu for You and Your Baby

Acai; Migraine Foods; Not Losing : Ask Dr. Gourmet

admin — Tue, 24 Mar 2009 13:48:34 +0000

Dear Dr. Gourmet,

Q: I started using your recipes when I began the Barry’s Bootcamp workout DVDs back in May ‘08. I’m 45 years old, 4′11″, and now weigh 140 lbs. I have a thyroid problem (hyper). My weight has been at 140 lbs for the past three months now, even though I am eating healthy. The good thing is I am still losing inches.

The amount of calories listed in my Quality Calorie Diet is 2300 per day. Shouldn’t it be less? I do Barry’s workout at least 5 times a week (normally 6 times). This is what my exercise routine is: 21 minute upper or lower body workout, all 3 of the 12 minute specialist workouts, Belly Blaster workout at least 4 times a week and once a week I do the 1000 Calorie workout. I feel like I’m working my butt off but not seeing results in the weight department. Any suggestions?

A: Congratulations on your progress. It sounds like you’re doing a fantastic job.

It may be that you are eating too many calories. This could be because of the amount of exercise you are doing. By setting the calories at 2,000 calories (instead of “Let Dr. Gourmet Decide”) and then possibly 1,800 calories you will get enough fuel but the calorie deficit will help you lose weight. Eating Right and Exercising, but Not Losing Weight

Q: Please give me information on chia seeds and their health benefits. Also what is acai juice and its benefits? My husband ordered free acai pills over the Internet and he is not taking them until I can find more information about them. I am very suspect about these pills.

A: You are correct to be suspicious of such diet pills. There’s no evidence that acai or chia seeds can improve your health or help your husband lose weight. Unfortunately, our government doesn’t offer sufficient protection against such scam artists. There is some help from the FDA…. Chia Seeds and Acai Berries

Q: Are there any foods or food groups that contribute to migraine headaches? Are there any foods or food groups that assuage migraine headaches?

A: There are no foods that have been definitively shown to help relieve migraines. We do have some evidence that foods that are high in tyramine can provoke migraine. Here’s a list of some foods that are high in tyramine.

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

Eat Healthy: Read Nutrition Information

admin — Wed, 18 Mar 2009 14:58:40 +0000

I’m sure you’ve seen it on the news: the drive for nutrition labeling on the menus at fast food restaurants. Proponents say that having the nutrition labeling – or at least the caloric and fat content listed on the menu – will help people make better choices when they eat at a fast food restaurant. (Of course, I’d rather see people not eating at fast food restaurants at all.) Posting the information on the menu board – or on the restaurant’s website, for that matter, is all very well, but the question is, “Does anyone actually read it or use that information to make better choices?”

The University of Nebraska has nutrition information listed for many of the foods at four of their six dining halls. The information is posted in front of the food in question and lists some of the information on a typical nutrition label, including calories, fat (but not saturated fat or trans-fats), protein, vitamins, ingredients, and whether the food is suitable for a vegetarian diet. Eat Healthy: Read Nutrition Information

Quick and Easy Tomato Sauce and Pasta; The Price Myth

admin — Mon, 09 Mar 2009 21:37:07 +0000

Chef Tim Says….

I get a lot of questions during lectures from people wanting to know how they can eat better when it’s so expensive. This is, quite simply, one of the last great myths of eating healthy – ranking right up there with the fallacy that eating healthy doesn’t taste good. There’s no doubt that it’s just as easy and economical to cook a meal that’s good for you than eat one that’s not.

One argument that I often hear is that it’s cheaper to eat at McDonalds. After Going to McDonalds recently and putting together a typical meal for 4 (mom, dad and two kids), I came up with a total of about $14.00 (I didn’t actually buy anything – ugh!). You get almost nothing of nutritive value for your money – white bread, greasy burgers and fries with sugary soda.

That same $14.00 will purchase two pounds of lean ground beef, a pack of eight whole wheat buns, lettuce, tomato and enough potatoes to make oven baked French Fries with money left over. The best part is that this is twice as much food as at McDonalds, so there’s plenty for leftovers later. Better food at half the price. The Price Myth

Featured Recipe

Quick and Easy Tomato Sauce and Pasta

Proof positive that eating healthy is easy, delicious and also inexpensive. This recipe serves 6 and with 2 ounces whole wheat pasta and 3 tablespoons of cheese per serving it’s only about 75 cents each. That’s it. The ingredients for a meal that serves six cost about 5 dollars. Healthy, easy, delicious and smart.

This recipe is safe for Coumadin (warfarin) users and is low in sodium. It is gluten-free provided that you use gluten-free pasta. Those who are lactose intolerant but can tolerate cheese may enjoy it (or leave out the cheese). Those with GERD / Acid Reflux should avoid it and use the Low-Acid Tomato Sauce instead (although it will take longer to make).

New Features in
The Quality Calorie Diet!

You asked for it! Now those who follow a lacto-ovo vegetarian diet can create their own two-week meal plans. Just choose “Vegetarian” in your profile.

Plus, now you can add Dr. Gourmet recipes to your Recipe Box! Just click the “Add to My Recipe Box” icon on the recipe’s page (below the Print icon) and if you’re logged in to The Quality Calorie Diet, it’ll be added to your Recipe Box at the bottom of the page. Log in to The Quality Calorie Diet to see the new features!

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

Grilled Halibut with Tangerines and Capers; Silly Fad Diets Finally Debunked

admin — Mon, 02 Mar 2009 23:10:54 +0000

Dr. Tim Says….

One of my favorite lectures that I get to give is about fad diets. Those of you who regularly read the Dr. Gourmet website know that I believe them to be just silly. Atkins, South Beach, The Zone, Perricone, it doesn’t matter. Sadly, all of these have been conceived by doctors (3 M.D.s and 1 PhD). There are a lot of other kooky diets that have been created by people who don’t have advanced degrees, so having gone to graduate school is not an absolute requirement for making up a diet.

Fad diets vary in so many different ways – fat, low carb, high fat, high protein, high carb and just about every variation. None has been well founded in science and most use pseudoscience to bolster their concepts. The good news is that we now have more and more solid research on such diets. In the last few years research has compared diets head to head and they’ve not shown much difference between fad diets and conventional physician-recommended diets. Essentially, if you eat less you lose weight (what a concept!). Silly Fad Diets Finally Debunked

Featured Recipe

Grilled Halibut with Tangerines and Capers

This recipe works well on the grill, and with Spring coming on this is a perfect dish for your recipe box. Choosing the sweetest fruit possible is key so there’s a good balance of flavors – sweet, sour, salty and savory. It’s a good idea to let the tangerine topping macerate overnight so the flavors blend best.

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

Isis: A Meal at Moto, Course Seven

The first dessert to come out was described as “Fruit and Bubbles.” When it arrived at our table, all that could be seen was a crinkly sculpture of what looked to be thick white tissue paper, with a brown powder dusted on top. The waiter informed us that it was crispy rice paper with apple spice powder on top. Underneath the spiced sculpture was a square white bowl, the vessel for our dessert. In the bottom of the bowl was what looked like ordinary pieces of fruit – a few grapes with thinly sliced apple and pear. As the waiter explained that the fruit was carbonated- like soda. I looked at the remainder of the contents of the bowl. In one corner, there was a puddle of something white, while in the opposite corner was a mound of light-brownish powder. The waiter went on to tell us that in one corner was a white chocolate and cheese sauce, and opposite it was a powdered walnut praline. FRUIT and bubbles

Weight Loss Affects Your Partner, Too

admin — Wed, 25 Feb 2009 15:08:35 +0000

Weight Loss Affects Your Partner, Too

We know that it’s common for couples to gain weight after marriage and for the weights of partners to be correlated at the start of marriage. There’s also research to show that the weight of both partners in a marriage change in a similar way over time. So it’s reasonable to think that if one spouse tries to lose weight, that might have an effect on the weight of the other spouse.

A multi-university group of medical and psychiatric researchers decided to examine that very question as a subset of an ongoing study known as Look AHEAD (Action for Health in Diabetes). That study focuses on the effect of weight loss on cardiovascular disease in overweight people who have type 2 diabetes. Weight Loss Affects Your Partner, Too

Comfort and Convenience Come to Dr. Gourmet

admin — Sat, 14 Feb 2009 03:24:12 +0000

Dear The Quality Calorie Diet User,

I’m writing to you today with some very exciting news.

In response to many requests from people who, like you, are using The Quality Calorie Diet to eat well and eat healthy, we’ve added two new options to your meal plans.

These users told us that sometimes they didn’t have time to make sandwiches for lunch. In fact, sometimes they’d rather be able to take a frozen meal with them to work. Other users told us that they wanted to eat those familiar American comfort foods, like Meatloaf, Turkey Burgers, or Creamy Mac ‘n’ Cheese, while still using the Food Diary and other features of The Quality Calorie Diet.

We here at Dr. Gourmet listened. Now when you create a new menu, you will be able to choose from a selection of convenience foods from companies like Lean Cuisine, WeightWatchers, and Kashi for lunch and dinner. You’ll also be able to choose The Comfort Food Diet option if you want to eat only those familiar comfort foods that you and your family love.

You can switch to The Comfort Food Diet version of The Quality Calorie Diet by making the selection on your profile page. Convenience foods are available when you select the “alternate” icon on your weekly menu.

Eat well, eat healthy, enjoy life!

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

All Other Things Being Equal, Have Some Fruit

admin — Wed, 04 Feb 2009 14:39:45 +0000

All Other Things Being Equal, Have Some Fruit

I recommend that my patients eat fruit for snacks because they’re delicious and have lots of fiber, so they’re satisfying. They’re also low energy density foods: they have comparatively few calories for their weight. This idea of energy density is really important to keep in mind when you’re trying to lose weight, because you can eat more of a low-energy-density food and still eat the same number of calories as those in a high-energy-density food like cookies or potato chips.

On the other hand, weight loss is basically burning more calories than you consume. So you’d think that it wouldn’t matter what, exactly, you eat, as long as you eat fewer calories than you burn. Right?

Maybe not. All Other Things Being Equal, Have Some Fruit

Diet Soda; Families and The Quality Calorie Diet : Ask Dr. Gourmet

admin — Wed, 28 Jan 2009 03:01:20 +0000

Dear Dr. Gourmet,

A: According to the Coca Cola Company, Fresca products have about 2 calories in an eight ounce serving. A can of Fresca is 12 ounces, so 6 cans per day would be only 18 calories. While this is more than water at zero calories, it is not significant.

Of course we know that drinking sugar sweetened soft drinks causes weight gain and leads to an increase in the risk of diabetes. This is well established.

There’s not a lot of research about whether drinking calorie free sodas will contribute to weight gain or not. What we do have is not encouraging for those who drink any type of soda, however. As part of the San Antonio Heart Study researchers in Texas looked at all soft drink consumption in a group followed for eight years. Do Diet Sodas Make You Fat?

Q: Is there a substitute for red wine? Perhaps grape juice made from grapes rather than concentrate? I do not drink alcohol at all and would not do so even for the benefits of red wine.

Q: I have just finished reviewing The Quality Calorie Diet (formerly My eatTHISdiet) program. I am considered obese, 50 pounds over my ideal weight, as is my husband. I also have two children, 5 & 6 1/2. How can I adjust these servings to accommodate their growing bodies so that I am making one main meal each evening or is it necessary?

A: The average 5 to 8 year-old needs about 40 calories per pound of weight, or 1,800 – 1,900 calories per day. Activity is going to have a lot to do with this, however. If your child is less active, they might need only 1,400 calories, and if they are very active, they will need more.

Most dieticians recommend more than just three meals per day for kids. A good strategy is to use the 1,500 calorie level as a guide and then supplement with nutritious snacks for your children when they are active. This means that your kids can eat the same healthy diet as you with adjustments for healthy snacks. Can My Kids Participate Safely in The Quality Calorie Diet?

DrGourmet » weight loss

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

Dear Dr. Gourmet,

Holiday Menu : New Recipes @ DrGourmet.com!

Holiday Menu

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

Teens’ Weight; Metabolic Syndrome; HON Code : Ask Dr. Gourmet Newsletter

Dear Dr. Gourmet,

Soup to the Rescue : Dr. Gourmet Newsletter

Dr. Tim Says….

Featured Recipe

Fall Soup Special Issue: New Recipes @ DrGourmet.com!

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

Does Hoodia Gordinii Really Work? : Dr. Gourmet’s Health and Nutrition Bites

Wine: Ask Dr. Gourmet Newsletter for October 11, 2011

Dear Dr. Gourmet,

How to Get Kids to Eat More Vegetables

Dr. Gourmet’s Health and Nutrition Bites: August 31, 2011

Dr. Gourmet’s Health and Nutrition Bites: August 24, 2011

Do family meals affect family weight?

Losing Weight vs. Keeping it Off: What Works?

Ask Dr. Gourmet Newsletter for August 9, 2011

Dear Dr. Gourmet,

Dr. Gourmet Newsletter for August 8, 2011

Chef Tim Says….

Featured Recipe

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

Lose Weight with Portion Control

Should You Eat More Often?

Ask Dr. Gourmet Newsletter for June 28, 2011

Coumadin

Weight Loss / The Dr. Gourmet Diet Plan

Miscellanous

How to Lose Belly Fat: Dr. Gourmet Newsletter

Dr. Tim Says….

Featured Recipe

A Healthy Pregnancy with Faith Bontrager, RN, BSN

Supplements and Vitamins : Ask Dr. Gourmet

Dear Dr. Gourmet,

Calling all success stories!

Exercise and Weight Loss : Ask Dr. Gourmet

Dear Dr. Gourmet,

The Line Between Dieters and Cooks, by Russ Lane; New Recipes at DrGourmet.com

Announcing our Newest iPhone Apps: for Coumadin (warfarin) Users!

vitKdiet

vitKfoods

The line between dieters and cooks: respecting the craft of cooking

Protein Really Satisfies : Dr. Gourmet’s Health and Nutrition Bites

Maintenance Definitions, by Russ Lane; New Recipes at DrGourmet.com

Maintenance Definitions

Plan to Clean Your Plate

Weight Loss World, by Russ Lane; New Recipes at DrGourmet.com

Weight Loss World

Snack Food Commercials

Introducing Russ Lane : New Recipes at DrGourmet.com

Introducing Russ Lane

Brie-Birth

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

Dear Dr. Gourmet,

Just Thinking About Exercise : Dr. Gourmet’s Health and Nutrition Bites

Healthy Eating for Kids : Ask Dr. Gourmet

Dear Dr. Gourmet,

Those 100-Calorie Snack Packs

Improving Your Cholesterol : Dr. Gourmet Newsletter

Dr. Tim Says….

Featured Recipe

A Healthy Pregnancy with Faith Bontrager, RN, BSN

Get Our Newest iPhone Apps!

dinner4one

dinner4two!

Online Food and Exercise Diaries Can Help You Lose More Weight

Slim Your Waist with Whole Grains and Legumes : Dr. Gourmet’s Health and Nutrition Bites

Feel Fuller While Dieting

Water Helps You Lose Weight! : Dr. Gourmet Newsletter

Dr. Tim Says….

Featured Recipes

Short Term Splurge – Long Term Fat

Exercise Trumps Heredity

Weight Loss Myths, Part 3 : Dr. Gourmet Newsletter

Dr. Tim Says….

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

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

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

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Announcing our Newest iPhone Apps:
for Coumadin (warfarin) Users!

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

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

Weight, Lean Body Mass and Exercise
Exercise with Jacques Courseault

Strong Muscles Fight Disease
Exercise with Jacques Courseault

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Walk Your Way to Better Health
with Jacques Courseault