Ode to Collards

These beautiful leaves are abundant in the winter months.

Collards are dark leafy greens that are part of the cruiciferous vegetable family. Although they are available year-round, they are at their best from January through April. Typically found in southern United States cooking, their popularity is spreading as people realize the wonderful health benefits they provide. (Plus they are delicious too!)

Collard greens are an excellent source of vitamins A and C, manganese, folate, dietary fiber and calcium. They are a powerhouse of many other nutrients such as omega-3-fatty acids, protein, and other vitamins and minerals. The collard’s phytonutrients have been scientifically proven to be involved in detoxifying our system and converted forms may be involved with containing cancer. One cup of boiled collard greens offers just 49 calories and over 100% RDA of Vitamin A and 5.3 % DV of zinc. These two in combination provide a huge immune boost. More than 5 grams of fiber and 226 mg calcium are two more excellent reasons to learn to cook these greens. Practical Tip: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!

Collards can be enjoyed sautéed in a little olive oil and garlic, and can be added to soups, stews and pasta dishes. They become very soft when parboiled and can be used as a wrap for seafood, chicken, or dolmas.
Pasta with Sauteed Collard Greens and Pine Nuts

serves:  2                    prep time:  20 minutes                 

1 tablespoon olive oil
1 clove garlic, chopped
3-4 cups thinly sliced collard greens
Broth, if needed
1 cup cooked whole grain pasta (about 1/2 cup dry)
2 tablespoon pine nuts
1 generous tablespoon soft goat cheese
Optional: Parmesan cheese may be substituted for the goat cheese
Saute garlic in olive oil until fragrant about 30 seconds.  Don’t burn the garlic or it will become bitter. Add the collard greens and cook until tender. If the collards seem dry, add a small amount of broth into the vegetables. When they are cooked, mix greens into the pasta along with the pine nuts and cheese.

Calories: 149 per serving, 170 with either cheese

*A quick tip for preparing collards for cooking: after washing the leaves, hold the stem side up and wrap your hand around the base of the leaf. Slide your hand down the stem and strip the collards off of the stem. If you are cooking the stems and the leaves, be sure the start the stems first as they need more cooking time than the leaves do.

- Kim Fielding

What is the National Weight Control Registry?

The National Weight Control Registry is an archive in the US for people who are successfully losing weight. The registry includes people who had lost at least 30 lb in 1 year and maintained weight loss for an average of 5.5 years. Total weight loss ranges from 30 to 90 lb. There are more than five thousand people in the registry, proving that weight loss and its maintenance is possible.

Most subjects in the National Weight Control Registry are white women; men comprise only 20% of participants, and few minorities are represented. Most subjects are aged 44 to 69 years, but all are older than 18 years.

Successful weight losers claimed following changes:

1. Ate low fat, low calorie meals averaging about 1000-1800 calories per day.
2. Engaged in high-intensity physical activity equal to about 2700 calories per week, about 8,000 to 12,000 steps per day or about 26 miles per week.
3. Weighed daily or at least weekly
4. Limited TV viewing to less than 10 hours per week
5. Ate breakfast daily
6. Continuously controlled dietary restraints in regards to refined sugars. There was no benefit from types of diet (Atkins or low carbohydrate)
7. Maintained dietary consistency; no holidays or vacation breaks.
8. Limited the fast food to less than once a month
9. Limited the variety of foods, eating what gives satiety.

Ode to Beets

Beets are a root vegetable and offer valuable phytonutrient pigments which can provide powerful antioxidant protection. They are an excellent source of folate which is important for a healthy heart and normal tissue growth. One cup of cooked beets provides a variety of other nutrients, over 3 grams of fiber and all for under 75 calories.

One typically sees dark red beets in the produce section, but they also come in a yellow variety as well as a pink or pink and white version. Beet greens can be used in stir-fries or sautee along with other dark leafy greens.

Larger beets are typically peeled before eating but tiny beets may not need it. Two easy ways to cook beets are steaming and roasting. To steam beets, prepare a saucepan with a couple of inches of water in the bottom and a steamer rack. Bring the water to a boil. Trim the tops and bottoms off of the beets and then wash the beets but don’t peel them. It is easier to peel them after they cook. Cut them into quarters and add them to the pan. Cover the saucepan with a lid and steam the beets for about 15 minutes or until they feel tender when poked with the tip of a knife. Let them cool slightly and remove the peel by rubbing with a paper towel. The following recipe is a delicious and quick way to enjoy beets.

Steamed Beets with Goat Cheese (serves 4)

One pound beets, steam according to directions above

Salad Dressing:
3 tablespoons extra virgin olive oil
2 teaspoons lemon juice
1 small clove garlic minced
Sea salt and ground pepper to taste

2 ounces of soft goat cheese, crumbled

Place the steamed and peeled beets in a bowl. Stir the dressing together and taste to see if you need to add more salt or pepper. Gently stir the dressing into the beets and allow the flavors to meld. To serve, sprinkle crumbled goat cheese over each serving.

195 calories per serving

- Kim Fielding

Sleep and weight gain

It’s proven that sleep makes a great difference in weight management. Turns out that Americans have been sleeping about 2 hours less than 40 years ago and that also contributes to the epidemics of obesity. A survey by American Cancer Society found that average American was sleeping 8 and 9 hours per night in 1960 that dropped to 7 hours by 1995. Today, about 30% of adults sleep less than 6 hours a night. Sleep deprivation influences the weight through several mechanisms. The most obvious mechanism is that the longer you are awake, the hungrier you get and eat more. Others are more scientific:
• During sleep we have a change in most hormones, including the ones that influence the satiety and the appetite. During sleep the satiety hormone leptin goes down and goes up when people are sleep-deprived, then hunger increases.
• Sleep-restricted people crave mostly carbohydrates, sugars and calorie-dense foods.
• Sleep deprivation leads to insulin resistance and that helps you build-up the fat around your stomach.
• Sleep-deprived beta-cells (these are cells that produce insulin) of the pancreas do not respond to increased insulin resistance and eventually in predisposed people diabetes develops.

A minimum of eight hours of sleep is shown to maintain a healthy weight, keep you happy and prolong longevity. Develop a healthy habit: turn off the computer and the TV no later than 11pm. Reading a non-fiction book in bed will help to fall asleep easier than you think. Dr M

Mangoes

I was in the grocery store today and saw the first signs of fresh mangoes. The Champagne mango, grown in Mexico, has hit the shelves and are a tremendous bargain because they are plentiful and in season.

I like the Champagne mango because it doesn't go bad right away. In fact, I can actually keep them on my counter or in the refrigerator for up to a week.

The typical mango is a good source of vitamins A, C, and E, fiber, and healthy phytonutrients. At about 65 calories for 3-1/2 ounces, it is easy to add to a weight-conscious diet.

Mangoes are eaten raw, used in smoothies, and in a variety of other ways around the world. Mango salsa is a favorite over salmon or other fish.

The mango has one large pit in it and the best way to get to the fruit is to cut the mango in half lengthwise along the pit. Either peel the flesh off and slice the fruit, or cut it into cubes for salsa. Enjoy!

Mango Smoothie (serves 1)

1 mango, peeled and seeded, cut into cubes
1 vanilla or tropical flavored yogurt, no artificial ingredients please!
Crushed ice, enough to chill the smoothie

Puree the ingredients in a blender and enjoy.

270 calories

- Kim Fielding

Alcohol and weight.

Alcohol is relatively high in calories and naturally may cause weight gain. But epidemiological studies haven't provided consistent evidence of that relationship, particularly when studies looked at moderate drinking.
A recent study, published in Archives of Internal Medicine showed that normal-weight middle-aged to older women who drank from 5 to 30 grams of alcohol daily (the equivalent of a glass or two of wine), gained less weight and had a lower risk of becoming overweight or obese compared with those who didn't drink or drank too much.
Seeing many women with obesity in my practice, I agree with this trend. Most overweight and obese women do not like alcohol at all or claim to have only several drinks in a year year.
In the same study, the same wasn’t true for men. Hallelujah! For a change, something was better for women compared to men! Could this stem from the way men and women metabolize the alcohol? The more likely explanation is that men add alcohol to their daily dietary intake, while female drinkers substitute alcohol for other foods without increasing total energy intake, the researchers said. Women who drank alcohol had a lower energy intake from non-alcohol sources, particularly carbohydrates. In regards to calories, one glass of red wine has the same amount of calories as the 100% grape juice and about 20 calories more than apple or orange juice. It is certainly not just the amount of calories.
But for now, if you’re a middle age or older woman and are enjoying a glass of wine, do not have a guilt feeling in regards to calories from the wine. Mild to moderate drinking was previously shown to benefit the heart and prevent diabetes, but this is the first study showing the benefit in regards to weight. Cheers!
Dr M

Ode to Kohlrabi

Kohlrabi is a cultivar of cabbage and is a member of the Brassica family along with cauliflower, broccoli, kale, collard greens and Brussels sprouts. The taste is similar to the broccoli but sweeter and milder. There are several varieties but most commonly seen in our stores are the light green and purple varieties. The leafy greens can also be eaten. Some cultures eat this every day. A one-cup serving of kohlrabi has about 30 calories and offers almost 4 grams of fiber. In addition, it is an excellent source of vitamin C.

This vegetable may be eaten raw or added to soups or stews.

A quick and delicious appetizer, peel the kohlrabi and then slice it thinly. Eat it plain or with with creamy white bean dip or hummus.

- Kim Fielding

Why and how much Vitamin D do you need to take?

Our bodies convert ultraviolet B rays into Vitamin D. But, most people, except for residents of Florida and Hawaii, do not get enough sun exposure. Lack of exposure to sun due to sun screen usage, skin pigmentation, higher latitudes, clothing , spending many hours at home and pollution has created a wide spread vitamin D deficiency. Even in sunny Northern California, more than 80% of our patients had lower than normal levels of vitamin D. Vitamin D deficiency has been linked to many chronic illnesses, such as depression, heart disease, multiple sclerosis, diabetes and cancers. A lack of vitamin D is also notorious for causing rickets. Remember when we were forced to take cod liver oil every day as kids? Yuck! Since then, milk has been fortified with vitamin D and the practice of the force-feeding of the stinky cod liver oil been rendered obsolete.

Food sources of vitamin D are fish liver oil, the flesh of fatty fish, the fat from seals and polar bears (yummy!), and fortified milk. Unfortunately, many people do not drink enough milk and avoid eating polar bears, plus it’s not clear that even if you do, you’ll get a sufficient level in the blood. So, it’s obvious that we need to supplement vitamin D but then how much?

The official recommendation is 200 to 600 units per day, depending on age. However, most people who take that much vitamin D still have levels below normal. While officials of the US Advisory Board are waiting for more data to support increasing the recommended dosage, we suggest people take at least 1000 units, and up to 2000 units in the winter months. It is cheap and safe and those doses do not have any side effects. In the last several years, the market for vitamin D skyrocketed from 50 million to 250 million. Clearly, I’m not the only doctor who recommends taking adequate vitamin D daily to normalize its level in the bloodstream.

I know this advice can be confusing. For years, we were told that going under the sun unprotected would give us skin cancer, and now we’re hearing that protection will give us a vitamin D deficiency. The best solution is to continue with the precautionary measures, but to take supplements with meals.
--Dr M

Simple Healthy Easter Dinner

Easter Week evokes thoughts of fresh in-season vegetables and Spring Lamb. Easy to make and nutritious too, the following menu will hopefully inspire you to cook.

Grilled Leg of Lamb

Steamed Green Beans and Asparagus

Roasted New potatoes with herbs

Tossed Green Salad with tangerine slices,

sliced almonds, scallions and a light vinaigrette

Fruit Sorbet for dessert

Allow about 4-6 ounces of lamb per person. Purchase bone-out leg of lamb. Have your butcher "butterfly" the lamb so that it cooks evenly. To butterfly a meat means to cut the meat so that it lays with even thickness in one piece.

Once the meat is butterflied, flatten it out with your hand and season the lamb with sea salt, pepper and garlic powder. Grill on a barbecue or broil in the oven until cooked, about 10 minutes per side depending on the thickness of the meat. Remove from the heat when cooked and cover with foil until ready to serve. Thinly slice the lamb "against the grain" and serve.

If you are not sure about steaming, you can poach the vegetables in a skillet. Fill a skillet with water and bring it to a simmer over medium-low heat on the stove. Trim the ends off the green beans and asparagus. Cook the green beans first in the simmering water for about 3-4 minutes or until just tender. Remove them from the water and set aside. Now cook the asparagus in the same water for 2 minutes or until tender. Remove them from the water and serve with the green beans. These may be seasoned with sea salt and pepper, or even a squeeze of lemon.

For the potatoes, allow 3-4 small potatoes per person. Rinse and cut them into pieces all the same size. Place in a baking pan and pour about a tablespoon or so of olive oil over. Toss well to lightly coat the potatoes. Season with sea salt and pepper and cook for 20 minutes at 350 degrees. About halfway through the cooking, remove the potatoes from the oven and turn them over on the pan. Place back in the oven to finish cooking. Depending on the size of the potato pieces, you can cook them longer if need be.

For the salad and to make things simple, use pre-washed lettuce from the store. A light vinaigrette may be made using 2 parts canola oil and 1 part rice wine vinegar, salt, pepper, and a pinch of sugar. Taste the dressing and adjust with more oil if you want a milder salad dressing.

Purchased fruit sorbets are a simple and elegant way to finish this meal.

-  Kim Fielding

Chocolate, heart attack, stroke and diabetes.

German investigators looked into the association of chocolate consumption with blood pressure (BP) and the incidence of cardiovascular disease (CVD). They questioned about twenty thousand people. The results were excellent for both, chocolate makers and lovers. Chocolate consumption appeared to lower CVD risk, in part through reducing BP. Chocolate eaters had less strokes than non-eaters. That correlation was even stronger for strokes than for heart attacks.
The researchers concluded that dark chocolate may hold more benefit over all other types of chocolate, because it is particularly high in flavonols. These compounds may improve endothelial function by improving the elasticity of blood vessels, Dr Buijsse, the principal investigator said. The article on benefits of chocolate was published in the recent European Heart Journal.
What about diabetes? If you eat too much of milk or dark chocolate then you might get diabetes, so eat but don’t overeat your piece of dark chocolate every day.