How important is it to know the calorie count of your meal?

Ø      Nearly everyone is aware that people need an average of 1500 to 2500 calories daily, depending on age, gender and physical activity.

Ø      Counting calories might be a burdensome and inconvenient process, but if it is done for you, it can be very useful. You might think twice if 800 or 1300 calories is written next to your meal. 

Ø      Chain restaurants are now required to post calories.  Unfortunately, a lot of good concepts have to be reinforced by some laws and regulations.  Just like the seat belts or anti-tobacco laws.  People know smoking is bad but unless it’s made into a law and fines are involved people don’t care enough.  I guess we can call those spanking your wrist laws.  Two laws were brought to life recently, after the epidemic of obesity devoured tons of money that is spent to treat the consequences of obesity.

Ø      A new California law states that, as of January 4, 2010, all oils, margarines and shortenings used in frying must contain less than 0.5 percent trans fats per serving. Food manufacturers and restaurants that violate the legislation face fines of up to $1,000.

Ø      California became the first state to require chain restaurants to post calorie content of menu items. The legislation, signed by Governor Arnold Schwarzenegger on September 30, 2008, will affect about 17,000 restaurants once it is fully implemented in 2011. Also, Senate Bill 1420 is designed to inform customers about calories in meals.

Have you checked the calorie count on the menu yet?  Did it make a difference?

"Half-Baked" Potatoes

A variation on this would be to add shredded cheese on top
or favorite herbs.

Baked potatoes are a comfort food.  Typically, all you have to do is scrub your potato clean and then place it in a 350 degree oven for an hour.  You end up with a crispy skin and tender flesh inside.  For a variation, try this method as it tastes great and makes a nice presentation.

One small potato per person
Olive oil
Sea salt and pepper

Scrub potato and slice it in half.  Place cut side up in a baking dish and drizzle with olive oil.  Season with salt and pepper.  Bake for an hour at 350 degrees.  The potato halves should be puffed with a golden crust on top.

- Kim Fielding

Veggie Spaghetti

Any vegetable may be added to the sauce.  You might consider
zucchini, cauliflower florets, mushrooms, or peppers.

Most everyone loves spaghetti. Served with a green salad and whole grain pasta, it is a nutritious and filling meal that doesn't take much effort to put together.

Everything was made in under a half hour. Prep time would be even quicker if you make the spaghetti sauce ahead of time and freeze it in containers. You can choose to make this vegetarian by omitting the turkey meat. Be sure to check the label on your spaghetti sauce to make sure it doesn't contain high fructose corn syrup or partially hydrogenated oils.

Veggie Spaghetti

serves:  8                    prep time:  30 minutes

Olive Oil
1 fennel bulb, cut into small pieces
1 large carrot, cut into small cubes
1 clove garlic, minced
1/2 onion, diced
1 package (1.25 pounds) lean ground turkey meat
2 jars marinara sauce
Whole grain pasta, cooked

The veggies are softened in olive oil.

In a large skillet, add 1 tablespoon olive oil and cook the fennel, carrot, garlic, and onion for about 3 minutes. Add the ground turkey meat and cook until it is no longer pink, breaking the meat up and stirring the vegetables into it. Add the marinara sauce and simmer for about 10 minutes. Spoon over cooked pasta and sprinkle with parmesan if desired.

Serve spaghetti with a tossed green salad and a side of fruit.

- Kim Fielding

Can fat affect the brain?

A new study from Boston, published in Annals of Neurology demonstrated an inverse correlation between abdominal fat, also known as visceral fat, and brain volume. Obviously, the lower the brain volume, the higher is the likelihood of dementia.
People with visceral obesity have higher risk of diabetes, high blood pressure, abnormal cholesterol patterns and heart disease compared with people with generalized obesity. So it makes sense that these people are more prone to cerebrovascular disease, small strokes and eventually dementia. But the interesting observation in the study showed that the correlation remained after adjusting for those factors. Obesity is an inflammatory disease, fat is an inflammatory tissue and visceral obesity correlates with C-reactive protein levels. This may indicate a connection between body fat burden and the level of inflammation. When the adjustment was done for level of CRP the correlation wasn’t significant. So, maybe it’s the inflammation that is the provoking factor or the connection between the visceral obesity and dementia. Dr Zaven S. Khachaturian, PhD, of the Campaign to Prevent Alzheimer's Disease by 2020 and the former director of the office of Alzheimer's research at the National Institutes of Health, said in an interview the findings are preliminary because they "merely establish a correlation" between brain volume and obesity and not correlation. (adapted from MedPage)

Simple Vegetarian Stir-Fry

Last night I was inspired to use tofu to make a stir-fry using ingredients that I had on hand. I ran to the store and picked up my favorite extra firm tofu along with some snow peas and a pepper. I already had butternut squash, onion, and other foods that I wanted to use in my pantry. Anyway, the big surprise came when I got ready to cook and was chopping up all of my veggies. Normally one buys tofu in large blocks and it needs to be drained and cut up. This time however, I picked up (quite by accident) pre-cubed tofu. It made the cooking process go so much faster! Try this quick dish when you feel so inspired. Many combinations of vegetables may be used of course, and you can always add a lean meat instead of tofu.

serves:  4               prep time and cook time:  30 min.

Canola Oil
A clove of minced garlic
1/2 onion, sliced
1 cup chopped butternut squash
1/4 pound snow peas
1 bell pepper, cut into strips about 2 inches long
1 package extra firm cubed tofu (I used Organics brand)
Soy sauce
Sesame seeds
Cooked brown rice or cooked chinese noodles
Hot sauce (such as Sriracha) and vinegar, optional

Heat a tablespoon of oil in a wok or large skillet. Add the garlic and stir for about 30 seconds. Add the sliced onion and butternut squash. Stir and let cook for about 3 minutes. Add the snow peas, pepper, and tofu, and a generous tablespoon of soy sauce. Stir all together and cover the pot to let all the vegetables heat through.

When the vegetables are tender and heated through, spoon the mixture over noodles or rice. Sprinkle with sesame seeds and add more soy sauce if needed.

I personally prefer hot foods. If you do too, drizzle some hot sauce over the stir-fry. This is an individual choice so I wouldn't recommend adding this to the foods in the pan. Light vinegars, such as rice wine vinegar, are delicious too. A simple splash or two along with the hot sauce will liven up this dish and have your taste buds dancing!

- Kim Fielding

The Common Sense and Food.

Moderation is an ostentatious proof of our strength of character.
To eat is a necessity, but to eat intelligently is an art."

Francois De La Rochefoucauld


I have to agree with the 17th century French writer Monsieur La Rochefoucald. Not many achieve this virtuous ability but should all strive when it’s about certain things, like food, alcohol and maybe couple of other matters. In some other themes you certainly can benefit from excessive behavior but those are rare situations and are topics for other blogs. If moderation is the mechanism for achievement to a successful healthy lifestyle, then common sense is the theory behind it. Common sense otherwise known as sound judgment frequently is missing in people of all ages. It’s a knowledge that grows with experience but sometimes it doesn’t. As a result some can finish a whole pie, two burgers with the fries, twelve packs of beer, bottle of vodka or smoke marijuana daily. When common sense and ability to practice moderation are totally damaged the person gets addicted to the certain vice and becomes an alcoholic, food addict, sugar addict, pot-head and etcetera. In those conditions a professional help maybe necessary.
Look around, look into the mirror, and try to look into your future. You certainly have to figure out how to eat and drink in moderation and enjoy it as it is.

Erectile dysfunction and the Mediterranean diet.

Quite a few men of all ages suffer from ED and the number goes up with age.  For 60 year olds it is above 50%.  But it’s not even a matter of a number but more a matter of quality of life of the particular person, and ability to maintain a healthy relationship.  So, is ED due to bad luck, too much stress and a troubled relationship?  Or not?

A major cause of ED in men is atherosclerosis, but if people with atherosclerosis of heart arteries get a heart attack, the atherosclerosis of arteries of penis doesn’t cause a penis attack but an ED.  So, just like high fat diet like fast food, processed meals and smoking are causing heart disease the same way bad habits are involved in creation of ED in men

It turns out that ED can improve from modifying the diet, exercise, reducing stress and quitting smoking.  For example it has been shown that men who exercise regularly have 30% less ED than their sedentary counterparts.   This all made sense but now there is scientific evidence published by the scientists from University of Naples in Journal of Sex Medicine this year.  The study demonstrated that men adhering to Mediterranean diet have lowest rate of ED.  It has been known that people practicing Mediterranean diet have less diabetes and heart disease, and now also demonstrated for ED.   But the novelty of the current study is that men who made the lifestyle changes had greater improvement in ED compared to the control group.

Mediterranean diet means eating lots of fruits and vegetables, olive oil, whole grains, fish, nuts, dairy and a glass or two of wine per day.  Mediterranean diet contains very little red meat and completely ignores fast food, processed food, juices, and sodas. 

Another reason to enjoy healthy eating: it prevents heart disease and keeps the sex going.

Simple Salmon Dinner

One of the nicest things about salmon is the ease in cooking it. You can buy it in filet or steak form (or even the whole fish if you would like). Salmon is low in calories and saturated fat and provides a great source of protein and the very important omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids which means that the body cannot make them and they must be ingested via good natural sources. Chinook and sockeye salmon have a higher fatty content than other varieties and therefore are richer in omega-3 fatty acids. A 4 ounce serving of salmon provides 100% RDA of vitamin D and 87% of your required omega-3s. In addition, salmon is a great source for several of the B vitamins. Other types of oily fish that provide a good nutrient source include bonito, mackeral, trout, tuna, farmed Arctic char, and sardines to name a few.

Broiled Salmon Filet
This simple preparation of salmon provides a standard by which you can cook other oily fishes as well. Alternate toppings may be used, such as fruit salsas or herb dressings, but the basic lemon wedge squeezed over top is best to bring out the delicious flavor of a wild-caught salmon.

serves:  1                    prep and cook time:  15 minutes

1 -4 oz. salmon filet (salmon steaks are okay too)
Salt and pepper
Lemon wedges

Set oven temperature to broil. Place the salmon, skin side down, on a piece of foil on a pan suitable for broiling. Season the fish lightly with salt and pepper. Cook until fish flakes at thickest part when prodded with a fork. For a ½-1 inch thick filet that is about 3 inches from the heat source, the cooking time is about 5-10 minutes and you don’t need to turn the fish. The skin often sticks to the foil, so this makes for easy clean-up. Carefully lift up the salmon leaving the skin behind. Plate the salmon and serve with lemon wedges.

Calories offered are approximately 245 calories.

You can use the same foil technique for the outdoor barbecue. Place your salmon skin-side down on a piece of foil. Squeeze lemon juice over the fish and season with salt and pepper. You may use other herbs or spices as you wish. Fold up the foil around the fish and seal it to enclose the fish. Place on a hot barbecue grill and cook for about 10 minutes. Wait until it cools slightly before opening the foil packet. Enjoy your salmon!

Menu Suggestion:

4 ounce salmon filet seasoned with salt and pepper,

broiled, lemon juice squeezed over top
1 cup cucumber slices, sprinkled with rice vinegar

and seasoned with salt and pepper
5 asparagus spears, grilled or steamed, seasoned
½ cup carrot coins sauteed with 1 teaspoon olive oil

and gresh garlic, broth added to pan if needed
½ cup steamed brown rice or

½ cup steamed sliced new potatoes

 

Calorie count: 430 calories

- Kim Fielding

Coca-Cola ingredients under a microscope.

Unfortunately, it is impossible to drink Coke and lose weight, or even keep your weight down and stay healthy. These are the reasons why.

Carbonated water – not a problem

High fructose corn syrup (HFCS) – Just like sugar, it’s not good for you, but HFCS is even worse. It also causes insulin resistance and clogs the liver with fat. Evidence also shows that HFCS raises serum triglycerides and uric acid levels.

Sugar – Sugar is okay in fruits, not when it is heaped into a can.

Phosphoric acid – This washes out calcium, promoting bone loss.

Sodium – Sodium dehydrates you (so you conveniently reach for another soda).

Caffeine – Wakes you up and creates a dependence on the sugar rush.

Citric acid – Is capable of eroding tooth enamel.

Calories – With any soft drink, you get about 100 unnecessary calories, without any nutritious benefits.

And, the famous secret ingredient. Like many other things in this country, if it’s secret, its most likely bad for you.

So, why do people like to drink Coke?

- Dr. Mariam Manoukian

Red Quinoa Salad

Quinoa, pronounced keen-wa, comes from South America and was a staple food for the Incas. Although most consider it a whole grain, it is actually classified as a pseudocereal or seed. As a great source of fiber and protein, iron and other elements, one 3-½ ounce serving of uncooked quinoa contains 350 calories, 14 grams of protein, 7 grams dietary fiber, and 6 grams of fat (15% of the serving). This is a super food in that it really packs a nutritional punch.

Quinoa needs to be rinsed before cooking. Place it in a bowl and cover with water. Let it sit for a short while then drain through a sieve. Rinse it in the sieve and then proceed with cooking. It can be cooked in a rice cooker or on the stove top. Like rice, quinoa is cooked in 2 parts water to 1 part quinoa. On the stove top, bring the quinoa and water to a boil, reduce heat, cover, and cook until all the water is absorbed, 10-15 minutes. It should have a slightly crunchy texture.

Red Quinoa Salad

serves:  4               prep and cook time:  25 minutes

2 cups water
1 cup red quinoa
1 cup mixed roasted vegetables (leftovers work great), such as asparagus, peppers, red onion,
sweet potato, or other
2 ounces crumbled goat cheese, or small cubes of other cheese (optional)
Extra virgin olive oil
Salt and pepper to taste
Fresh basil, chopped, optional

Cook the quinoa. While the quinoa is cooking, chop your roasted vegetables into ½ inch pieces and set aside. Drain the cooked quinoa and add to a bowl. Let cool.

Mix in the roasted vegetables and optional goat cheese and stir thoroughly. Add a splash of olive oil, optional basil, and season to taste with salt and pepper. Adjust the seasonings as needed.

As an alternative to olive oil, a light vinaigrette may be used to moisten the salad.  Calories for 1/3 cup is approximately 350 calories and offers almost 10 g protein, over 4 g fiber, and a healthy dose of iron.

Simple Meal Suggestion:                                       

Red Quinoa Salad

Tossed green salad with avocado, tomato
and a light vinaigrette

Grilled chicken thigh (skin not eaten)

Approximately 600 calories for the entire meal
- Kim Fielding

How to beat the sweet tooth.

Sweet tooth is commonly known as craving and difficulty for resisting sweets.  Sugarholism is probably another term for that except for people become aware about their craving for sweets at a lot younger age. Just like with alcohol some people have easier time controlling the sugar craving than the others. 

 

Sugar craving is also typical for people with metabolic syndrome or insulin resistance syndrome. These are people with exaggerated production of insulin in response to sugar consumption.  As a result of overproduction of insulin, sugar drops and the person experiences hypoglycemia that requires more sugar ingestion.  It’s not surprising that these people are more prone to develop diabetes. 

Most people who have a sweet tooth and can’t control it eventually after age 40 (if not younger) gain some excess weight. 

As a society we do a lot to promote the sweet tooth and provoke the sugar cravings: birthday cakes and juice for every child in preschool, vending machines, Halloween candy, large soft drinks, malt balls, M&Ms and cookies at movie theatres and a lot of other sweet temptations. 

 

Here are some tools to beat the sugar cravings.  The sooner (age wise) you realize and deal with it, the easier it is to avoid the weight gain and the diabetes.

 

-         Avoid the usual insults; if you are the one who shops remember just like a drink it’s easier not to have any.  If your spouse shops hold them accountable for the sweets that are bad for everyone.

-         Do not miss a meal, 3 regular meals a day or 5-6 smaller meals daily help to avoid the hunger attack.  Add protein to each meal.  Protein stretches hunger free periods and so does fiber. 

-         Eating breakfast helps with carbohydrate cravings through out the day.  It’s shown by several studies that missing breakfast messes up the metabolism.

-         Substitute empty sugary foods with fruits.  Instead of a cookie have a plain yogurt with frozen berries.  If mid afternoon is the usual time for sugar craving keep some snacks around; like nuts, a square or two of dark chocolate, cheese and crackers, carrot sticks or a food bar.

-         If the craving is unbearable have an Altoid or chew gum.  Strong cravings usually go away in several minutes.  If you satisfy your sweet tooth it comes right back and you crave for more.

-         Reward yourself with black chocolate or an occasional fancy pastry.   Blend fruits and nuts, freeze in form of cubs and eat instead of ice cream.   Ice cream that is made from cream and sugar is also okay in small amounts.  Because of fat it shouldn’t contribute to food craving, but do it if you can eat only one scoop.

 

Let us know how do you deal with your sweet tooth.

Mother’s Day Picnic

This Sunday is Mother’s Day and as the weather begins to warm, thoughts of enjoying our gardens and parks and eating outside seem to surface. Spending time with our moms is a great opportunity to share meals outdoors. What better way to do this than to have your meal made ahead, or even better yet, potluck?!

To prepare the following meal, start the day before and cut all vegetables for the crudite platter and store in airtight bags. The tzatziki, a yogurt based dip with cucumber, garlic and herbs, may be purchased at Trader Joes or Whole Foods, or can be made from scratch. Cook the chicken over a grill or roast it in the oven with the skin on. Refrigerate chicken until ready to serve. Wash and dry lettuces for the salad and store wrapped in damp paper towels in ziplock bags.  Prepare the vinaigrette and mango salsa – recipes follow.

Don’t be put off by the lightness of this meal. I served this to my family of all boys the other night and it was a hit with them. If you have some bigger eaters, serve them more chicken as protein will give them a healthy fullness.

Colorful crudite platter consisting of carrots, sliced
kohlrabi, yellow and red cherry tomatoes, and
steamed asparagus with tzatziki

Mixed greens salad with light vinaigrette topped

 with grilled chicken and mango salsa

Fresh whole wheat sourdough bread

Colorful cupcakes topped with fresh strawberries
 for dessert

Light Vinaigrette (makes about ½ cup)

6 tablespoons extra virgin olive oil
2-3 tablespoons rice wine vinegar
Salt and pepper to taste

Place all ingredients in a jar with a lid. Shake to mix. Adjust seasonings. Toss mixed greens with dressing to moisten just before serving. Arrange lettuce on each plate, top with sliced grilled chicken, and a scoop of mango salsa. Yum!

Grilled or Roasted Chicken (allow 4 ounces or more per person)

Chicken Breasts, skin on
Salt and pepper

Season the chicken breasts with salt and pepper and cook on the barbecue (or in the oven) until the meat is no longer pink inside. Don’t overcook! Store the chicken in an airtight container in the refrigerator until ready to plate. Remove the skin from the breasts and slice into ½ inch thick pieces. Place on top of the mixed greens salad. Top with salsa.

Mango Salsa (serves 6)

2 or 3 mangoes, cut into small cubes
Squeeze of lime juice
2 tablespoons of sliced almonds
2 scallions, thinly sliced
¼ teaspoon finely grated fresh ginger
Dash of salt and pepper

Mix all ingredients together in a bowl. Adjust seasonings as needed. If you are not a fan of fresh ginger, just don’t add it in.

All the grandchildren.

My mom.

- Kim Fielding

Omega-3 fatty acids from plant sources. Ode to flax.

Alpha-linolenic acid (ALA), a kind of omega-3 fatty acid, is found in flaxseed oil, dark green leafy vegetables and canola oil, as well as nuts and beans, such as walnuts and soybeans. Enzymes in a person's body can convert ALA to EPA and DHA, which are the two kinds of omega-3 fatty acids easily utilized by the body.

     Flax flower
photo courtesy of Elize Manoukian

Flax oil, or flaxseed oil, is a very rich source of alpha-linolenic acid (ALA). Flax oil contains omega-3 or linolenic acid, omega-6 or linoleic acid, and omega-9 or oleic acid in proportions of 65%-18%-16%. When included in the diet, flax oil or crushed flaxseeds exhibit multiple beneficial effects, including improvement of cholesterol profile and anti-inflammatory processes, as well as improved work of the digestive system.

Flax is an annual plant grown mostly in the colder regions of the world. Flax oil breaks down at room temperature, which is why it is stored in the refrigerator section in supermarkets. Use it fresh out of the bottle onto your food!

Cooking defeats the purpose of flax oil by breaking down the heat-sensitive essential fatty acids (and makes the flax oil taste like paint!). Mixed with balsamic or plum vinegar, it can be a delightful salad dressing. Flaxseeds can be ground up and sprinkled on a salad or cereal which is another good way of introducing yourself to flax oil. If you are pure vegetarian, then flax oil is even more important. Flax-seeds are not only rich in omega-3 fatty acids but also are a great source of protein and fiber. It is a perfect addition to salads and is great in cereals.

Another oil to consider is hemp seed oil, which contains large amounts of omega-6 and omega-3 fatty acids in a ratio (3:1) that is useful to our bodies. It can be considered as perfect oil and is available in healthy supermarkets. Canola and vegetable oils also contain some omega-3 fatty acids, but in less favorable proportions of essential and other unsaturated fatty acids.

The key is ratio.  Preferable 3:1.  Three parts omega-6 to one part omega-3.  Flax and hemp are ideal for this.

Sources for omega -3s differ, but here are some general examples:
3 ounces of herring = 1.2 grams of omega-3 fatty acids
3 ounces of salmon = 1.3 grams of omega-3 fatty acids
3 ounces of halibut = 1.0 grams of omega-3 fatty acids
3 ounces of mackerel = 1.6 grams of omega-3 fatty acids
1 1/2 teaspoons of flaxseeds = 3 grams of omega-3 fatty acids

Medically speaking, 15 grams (1 tablespoon) of flaxseed oil provides 8 grams of ALA, which is converted in the body to EPA and then DHA at an efficiency of (2%-15%), and (2%-5%) respectively.

Eggs produced by chickens fed a diet of greens and insects produce higher levels of omega-3 fatty acids (mostly ALA) than chickens fed corn or soybeans!   Check your labels.  Free-range doesn't mean that these chicks are freely roaming and are happy.  It just mean, for most egg producers, that they are not in cages and are still crowded in their environment.

Walnuts are one of few nuts that contain appreciable omega-3 fat, with approximately 1:4 ratio of omega-3 to omega-6. Acai palm fruit contains omega-3 fatty acids, and so does the sea buckthorn.

A recent new study demonstrated that people who consume omega-3 fatty acid while following a weight loss program feel fuller longer.

  Sea Buckthorn from Lake Sevan
photo courtesy of Arthur Chapman via Flickr

                                 
- Dr. Mariam Manoukian and Kim Fielding


                                          photo courtesy of Arthur Chapman via Flickr

Quick Breakfast or Lunch

At times, we all encounter the need to eat something fast, but don’t wish to eat something junky. The worse thing besides eating on the run, is eating poorly while doing it. It makes one feel crummy later. If you just take an extra minute, with simple ingredients at hand, you can make a meal that is healthy, won’t make you feel bad, and will stick with you for several hours. If you have an aversion to peanuts or peanut butter, try almond butter or one of the other nut butters instead for the sandwich below.

Peanut Butter, Banana and Honey Sandwich

serves:  1                    prep time:  7 minutes

2 slices whole grain bread, toasted
1 tablespoon peanut butter
½ - 1 banana, sliced very thin
A teaspoon of honey, to drizzle

While the bread is toasting, slice banana.  Spread each piece of toast with about ½ tablespoon of peanut butter. On one of the toast pieces add banana slices then drizzle honey over. Place the other piece of toast on top and slice the sandwich into quarters.

This meal offers whole grains, protein, and a little fruit. Please choose a bread that has a minimum of 5 grams of protein, 5 grams of fiber and a maximum of 15 grams of sugar per slice or serving.

- Kim Fielding