Happy New Year

Well another year has passed by and doesn't every year seem to go by faster than the one before?
Well it means that it is never too early to start on something new, because before you know it another year will have gone by again.
Why not resolve to improve your health in 2013?

Why not quit smoking, quit or cut back on drinking, eat healthier and exercise more?

'Easy for you to say doc, but it's not so easy to do?' you say, shaking your head.

Well nothing is easy, but we have to keep trying. Life is one big trial, after all, and we don't get a second chance.

Of all the above, quitting smoking and drinking are obviously the hardest. But do not despair. There are many options for quitting and help is available.

Let me first talk about smoking:

First of all think about all the noxious stuff you are inhaling and what it is doing to your respiratory tract and especially the lungs. You know how harmful it is, and how many diseases it causes- from  heart, lung and circulatory diseases to multiple cancers.
Secondly think of all the money you are wasting - with all the Federal and State taxes on tobacco, you are paying a small fortune to puff away your hard-earned dollars.
Thirdly think of all the Corporate Executive-types who are getting rich off your habit.
If all of the above doesn't want to make you quit, then think of your loved ones.
Think of the following every time you light up:
Every cigarette you smoke reduces your life by 11 minutes, every carton by 1 and 1/2 days and every pack smoked daily reduces your life by 2 months per year!
If you want to quit and find it hard, there are many medical and non-medical options which include nicotine replacement (patch, gum, e-cigarette) as well as prescription medications which reduce cravings (bupropion, Chantix, etc.).
Regarding alcohol: you can think of all of the above (though you have to substitute your liver for the respiratory tract) but in addition think of alcohol related driving injuries and death, alcohol related violence and mental problems.
If you are an alcoholic and want to quit, joining a program would be the best option.

As far as eating is concerned - it is much easier to do than the above. Make a resolution to eat better, eat less and eat healthier in 2013. Make an eating plan and follow it! Follow the plan while eating at home and while eating out.

And please start exercising. Do any exercise that suits you, but do something! Even walking in the mall is better than sitting on your couch and watching television.

Well to end on a happier note:

 A GLASS OF CHAMPAGNE (4 OZ.) HAS ABOUT 85 CALORIES, SO DRINK UP AND DANCE AWAY (DANCING CAN BURN 8-12 CALORIES/MINUTE)!

                       HAPPY NEW YEAR!

Happy Holidays

Here is wishing everybody a safe and happy holiday.
Merry Christmas and a Happy New Year.
At least the world did not end today, and the next time the Mayan calendar ends is 5000 years away. So party on!
Be safe, be careful of what you eat and keep enjoying life.
After all we have only one life to,live.

Fiber, Constipation and Weight Loss

Fiber is an important component of our diet. Unfortunately the typical American diet is low in fiber. Low fiber diets are thought to increase the risk of many gastro-intestinal problems, including chronic constipation and also increasing the risk of colon cancer.

How much daily fiber intake is desirable?

Adults: 25-35 grams/day
Children: Age + 5 grams

What are the foods with Fiber?

Only foods of Plant Origin contain fiber.

Dairy products, meat, fish, eggs, chicken, oils, sugars have Zero fiber.

How to increase Fiber intake?

Eat High-Fiber Cereals for breakfast.
Increase your water intake (64 oz. per day)
Switch from white bread, tortillas etc. to Whole-Grain breads, tortillas.
Choose Brown Rice over white rice, wholegrain pastas, more nuts and seeds.
Eat Fresh Fruit with skin (e.g. apples).
Eat more Vegetables with skin.
Eat more Legumes.

High Fiber foods are usually Low Glycemic and will fill you up more than Low Fiber foods, so eating more fiber will help you reach your weight loss goals.

CHOLESTEROL PART DEAUX

I talked about cholesterol last month, but I thought it important to repeat and add more tips on lowering your blood cholesterol.
A lot of us think that eating foods that contain a lot of cholesterol (red meat, eggs, etc.) are the main cause of high cholesterol in the blood. While we should definitely eat less animal products, esp red meat, eggs, etc. - the foods that have the largest impact on blood cholesterol levels are the saturated fats and trans-fats.
So eat a diet low in both cholesterol and saturated and trans-fats.
Eat less of the following:
Butter, cream, cheese, ice-cream, bacon, marbled meats, chicken or turkey with skin

Eat more of the following:
Nuts, whole grains, beans, vegetables, fruits, fish and lean meats.







HAPPY HOLIDAYS!

Recipe : Tomato- Bagel sandwiches

Here is a healthy recipe, perfect for lunch:

Ingredients:

1 Whole wheat bagel, split in half
1 tbsp light mayonnaise
1/4 cup skim ricotta cheese
1/3 cup shredded skim mozzarrela cheeese
1/4 tsp dried dill weed
2 small tomatoes, sliced
1 small red onion, thnly sliced
Garlic powder, dash
Freshly ground pepper, dash
2 tsp grated Parmesan cheese

Method:

Lightly toast bagel halves in a toaster oven.
Place bagels, cut side up on a baking tray.
Pre-heat toaster oven to 350* F.
Combine: mayonnaise, mozzarella, ricotta and dill in a bowl.
Spread this mix over the bagel halves.
Top with tomato and onion slices.
Sprinkle with garlic powder and pepper.
Top with 1/2 tsp of grated Parmesan.
Bake for 10 - 15 minutes till Parmesan is lightly browned.

Enjoy!

Nutritional Information:

Serving size: 2 bagel halves (1 whole bagel)
Calories: 248
Carbs: 27 grams
Fat: 11 grams
Sat Fat: 5 grams
Protein: 16 grams

A Lighter Cocktail

The holidays are here and what better way to unwind at the end of a hectic shopping day than with a refreshing cocktail?

But of course we all know that cocktails are sugary, have high calories and should be avoided!

Well here is a recipe for a light cocktail that you might want to make for yourself or serve to guests during your next party.

PEACH MOJITO

 

Ingredients:

 

Peach 1 small, ripe - pitted and chopped

Lime wedges - 2 small

Mint leaves - 10 fresh

1 1/2 tsp of sugar (brown preferably)

1 1/2 oz (45 ml) of Rum

1 oz (30 ml) club soda

1 cup ice cubes

 

Method:

 

In a cocktail shaker combine the peach, lime, mint and sugar and muddle using a muddler or the handle of a wooden spoon. Add the ice-cubes and the rum, cover and shake. Pour into a cocktail glass, top with soda and garnish with mint leaves and lime wedges.

 

ENJOY!

 

Tip: Leave out the rum and serve to kids too!

 

Nutritional Info:

1 serving = 8 oz (240 ml)

Total Calories: 166

Carbohydrate: 18 grams

Protein: 1 gram

Fat: 0 gram



Protein Intake

While starting on a weight loss diet, it is extremely important that you get enough protein. Without enough protein in the diet, muscle mass and strength will drop and susceptibility to infections will increase because of a drop in immune response.
If you switch to a vegetarian diet make sure to get enough protein by eating more of the following:
Soybean and other beans
Soy Milk
Tofu
Lentils
Nuts
Wholegrain breads
Wholegrain cereals
Milk
Yogurt
Cheese.

A word of caution: excessive protein intake will not build muscle but can increase body fat and weight!
So what are the protein requirements for the average person?
Well use the following as a rough guide:

Males:
14-18 yrs: 52 - 120 grams/day
19+ yrs: 56 - 120 grams/day

Females:
14+ yrs: 46 - 110 grams/day
Pregnancy: 71 - 120 grams/day
Lactating: 71 - 120 grams/day

Pad Thai - Lite & Healthy

Here is a recipe for America's favorite Thai dish that is quick, easy and healthy!
I had it for dinner last week.

Ingredients:

8 oz Rice noodles
2 tbsp Reduced Sodium Thai Fish sauce
3 tbsp Brown sugar
2 1/2 tbsp soy sauce (preferably low sodium)
2 tbsp Lime juice (1 lime) + 1 lime quartered
1/2 tsp red pepper flakes
1 tbsp rice vinegar
4 oz firm tofu, cubed
3 cloves garlic, minced
3 eggs or (1 egg + 2 egg whites)
1/2 lb ground chicken breast
4 cups bean sprouts
4 scallions, sliced thin
1 green Thai chilli, chopped
1 cup cilantro leaves
2 tbsp chopped (in grinder) roasted, unsalted peanuts
1 tbsp sesame oil.


Preparation:

Just cover noodles in water in a shallow dish and microwave on high for 3-4 minutes. Drain and set aside.
In a bowl, whisk together fish sauce, sugar, soy sauce, lime juice, vinegar, pepper flakes and 1 tsp of oil.
Heat remaining oil in a skillet over medium heat. When oil is hot, add tofu and cook until light brown (3-4 minutes). Add minced garlic and cook another 3 minutes. Add the beaten eggs and when they begin to set, move them to one side.
Add chicken and cook till light brown (about 5 minutes). Add sprouts and mix. Stir in the noodles, scallions, sliced chili and sauce mix. Mix well. Simmer till liquid thickens (5 - 10 minutes).
Transfer to a plate and garnish with peanuts, cilantro and lime wedges.


Nutritional Information:

The above recipe makes 4 servings.
Each serving has the following approximate nutritional value:
Total calories: 500
Protein: 26 grams
Carbohydrates: 71 grams
Fat: 14 grams
Saturated fat: 3 grams
Fiber: 6 grams
Cholesterol: 100 mg
Sodium: 980 mg

Spice up your life and your health!

Ever noticed that people from the tropics appear to age less than their counterparts from colder northern or southern parts of the earth?
While there may be many reasons for this, including racial differences, genetic characteristics, sun exposure, etc.; a recent study from the University of Georgia suggests that the answer may also lie in the diet! The research study found that a diet rich in anti-oxidant herbs and spices can block the effects of toxic compounds associated with aging and also inhibit tissue damage from diabetes.
Here are the top seven spices that have extremely concentrated anti-oxidants:

Thyme
Cinnamon (ground)
Oregano
Marjoram
Sage
Cloves (ground)
Allspice (ground)

So go ahead and add more SPICE to your life!

(I will be posting many recipes using a lot of these spices in the near future, so keep checking back)

What is the Glycemic Index ?

The Glycemic Index is a way of ranking carbohydrates based on how they affect blood glucose (sugar) levels on a scale of 1 - 100.
The higher the index, the greater is the food's ability to rapidly raise blood sugar levels. For weight control it is imperative to avoid eating too many high glycemic foods, but that does not mean that one can overeat low glycemic foods, as the overall calorie intake is also important.

Here are a few examples of low and high glycemic foods:

Low Glycemic Foods:

Lentils, peas, beans
Wholegrain bread
Nuts, seeds
Oats, bran cereals
Wholegrain pasta, brown rice
Milk, yogurt, soy milk
Corn, barley, buckwheat
Vegetables: broccoli, yam, sweet potatoes, salad greens
Fruits: apples, avocados, cherries, grapefruit, grapes, olives, oranges, peaches, pears, plums

High Glycemic Foods:

Doughnuts, croisssants, white bread, bagels, rice cakes
Corn Flakes, Frosted Flakes
White rice, potatoes
Sodas, energy drinks
Candy, popcorn
Ice-cream, frozen yogurt
Fruits: Watermelon, banana, cantaloupe, mango, papaya, pineapple

Try eating more low-glycemic, high fiber foods which will not only lead to better blood sugar control, but also control hunger pangs and help you control your weight.

Turkey Time!

It's that time of the year again.
And no, I am not going to post my great Turkey recipe - at least not yet.

While we all gather around the table with our families and closest friends and share our gratitude for all that we have and celebrate this: 'the most truly American' of all holidays, let us ponder for a few moments on what to eat and what not to eat.

Turkey as we all know is light (unless it is deep fried or roasted in butter) and a must have. But what about the sides?

Well Mashed Potatoes (8 oz) will give you about 270 cal with lots of carbs (36 grams), plus 4 oz of gravy will add another 50 calories . A 7 oz. portion of Sweet Potato casserole will give you about 450 calories, while 4 oz of Green beans will give you only 80 calories. Creamed spinach will add about 300 calories (7 oz).
That all-American Apple Pie will add about 600 calories (6 oz.), while a 5 oz. piece of Chocolate Cake will also give you the same amount of calories (600) and both will add over 30 grams of fat.

So enjoy your Thanksgiving, eat more turkey and greens, but watch out for the sides and the desserts.
After all, you want to be ready for Black Friday.

'Fish full of Mercury'

There has been a lot of controversy regarding seafood in recent times, because while it is rich in omega-3 fats, it can also contain high amounts of mercury which in large quantities is poisonous and can increase the risk of heart disease, memory loss and neuropathies among other medical problems.
Well my recommendation is as follows:

Eat up to 12 oz a week of the following low-mercury fish:

Salmon, shrimp, tilapia, light tuna (canned)


Eat up to 4 oz per week of the following (which have moderate amounts of mercury):

Lobster, monkfish, mahi mahi, albacore tuna (canned)

Avoid the following fish completely (likely to be high in mercury):

Shark, swordfish, tilefish, King mackerel.

All About Cholesterol

Well not quite all - but a little bit about cholesterol.
The blood cholesterol level depends on many factors, including genetics, age, ethnicity, etc. however a diet high in saturated fat and trans fat can contribute to significant increases. High cholesterol levels increase atherosclerosis and the risk of a heart attack and/or stroke.
First of all, cholesterol is only found in foods of animal origin. The blood cholesterol level depends on the amount and type of fat eaten. For example a diet high in saturated fat will likely cause the cholesterol levels in blood to go up, but a diet including monounsaturated and polyunsaturated fats (for example fish) will not cause an increase in the blood.
The American Heart Association recommends limiting daily cholesterol intake to less than 300 mg.
Here are a few examples of cholesterol content of various foods:

Food                                                                                    Cholesterol (mg)

Fish fillet 4 oz.                                                                           70
Salmon 3 oz.                                                                              30
Shrimp 3 oz.                                                                             130
Lobster 3 oz.                                                                               80
Egg 1 large                                                                                210
Egg (white only)                                                                           0
Whole Milk 8 oz.                                                                        35
Cream cheese 1 oz.                                                                     30
Ricotta cheese 4 oz.                                                                    25
Chicken 4 oz.                                                                              90
Liver 4 oz.                                                                                 500
Sausage 1.5 oz.                                                                            25
Salami 2 oz.                                                                                 40
Bacon 1 oz.                                                                                  20

------------------------------------------------------------------------------------------------
The Blood Cholesterol Level includes the Good (HDL), the Bad (LDL) and the Ugly (Triglycerides).
The recommended levels are:
LDL < 130
HDL > 40
Triglycerides < 150

Like 'The Man with No Name' (aka Clint in 'The Good, the Bad and the Ugly') you want to live long, in a dangerous world, so instead of carrying a gun, eat less cholesterol!   

More Tips on Healthy Eating

We all know that tobacco, alcohol and drugs are bad for our health, but when it comes to food, a lot of us are clueless. Why not learn more about food - what is good and bad and how to make the best choice?

Here are a few more tips from me:
(with many more to follow in the days to come)

Eat grilled instead of fried.
Avoid white bread/tortillas, opt for whole grain/whole wheat/corn instead.
Watch the dressings on salads or sauces/aioli on sandwiches/burgers
Eat burgers and sandwiches without cheese
Avoid the dips, use mustard or ketchup
Avoid sodas, sweetened juices and shakes
Avoid high fat meats and cheeses on pizzas
At salad bars - all greens are good, but watch out for the toppings: ham, bacon, croutons, cheese and the dressings
Avoid the desserts. If you must have something sweet go for yogurt.

Last but not the least : AVOID DRIVE-THRU'S. You want to sit down and enjoy your meal, not eat while driving, texting or talking or it might be your last meal.

Tips on healthier eating habits

Eating is like any other behavior that we develop over time and it may be very hard to change. When I counsel my patients' on diet, I often hear: 'But I hardly eat anything at all!'. That is usually not true, because with few exceptions, weight is directly related to your food intake. When I ask them to note down everything that they eat daily for a week (i.e. maintain a food diary) - they often come back and are shocked at how much they were 'actually eating.'
Identify and change your eating habits!
Never eat quickly.
Never take large mouthfuls.
Chew the food thoroughly.
Avoid sodas (even diet ones).
Don't eat while watching TV.
Don't eat anywhere but at the dining table.
Stop buying high calorie, high sugar foods.
Read all food labels.
Remember fresh food is always better than processed food.
Stop buying snacks, or if you must buy - then get the smaller packages.
Avoid shopping in 'big-box' stores, where you often end up buying gigantic amounts of food.
Plan on what you are going to buy before going grocery shopping, and try to stick to your planned list.
Avoid impulsive buying.
Do not go grocery shopping with kids, as you may end up buying a lot of unhealthy food.
Keep a food journal and review it after a week. You will then realize what or how much you are actually eating.
Finally, NEVER GIVE UP! You are improving your health and your life. Keep going!

Spicy Fried Fish Recipe

This recipe recreates a popular food in Kolkata, India simply called 'Fish Fry'.*

Don't be fooled by the Fried in the name as it has only about 120-150 calories per piece (2 oz) with about 8 grams of fat. For an ever lighter version, follow the directions till the end, then spray with a non-stick cooking spray and broil in the oven for about 6-10 minutes.

Ingredients:

Tilapia fillet - 2, each cut into 2 pieces about 2 oz each
Red onion 1
Garlic - 3-4 cloves
Ginger - 1"
Cilantro (fresh) - 1/2 cup
Hot Green chili (e.g. Thai) - 1
Red Wine vinegar - 1-2 tbsp
Coriander powder - 1 tsp
Cumin powder - 1 tsp
Kosher Salt
Freshly Ground Pepper
Bread Crumbs
Egg - 1
Olive Oil for frying

Method:

Wash the fish pieces in cold water and pat dry. Place in a single layer in a shallow bowl.
In a blender, add the onion, garlic and ginger and blend to a smooth paste. Add the cilantro and green chili and blend again. Then add the rest of the ingredients except the salt and pepper and blend.
Liberally sprinkle salt and pepper over the fish pieces and then coat with the paste thoroughly. Cover and refrigerate for 12-24 hours.
When ready to cook, take the marinated fish out and keep at room temperature for 30 minutes.
Heat a thin layer of oil in a frying pan.
Spread the bread crumbs on a flat plate and season with salt and pepper. Beat the eggs in a bowl (can use egg whites only, if so desired).
Dip the fish pieces in the egg and then roll them in the breadcrumbs, coating them well on all sides.
Pan fry in the hot oil, 3-4 minutes a side, making sure that it does not burn.
Serve warm with a salad.
I had mine with freshly sliced tomatoes, cucumbers, onions and a tzatsiki sauce.
Have it with a glass of white wine (e.g. Albarino from Spain).

* This Fish Fry is a hybrid English/Indian delicacy, adapted by Indian chefs for the English officers stationed in India during colonial times, craving their Fish and Chips.

Chicken Tonight - Fried or Not?

The Colonel has got a bad name lately and fried foods (along with sodas and cigarettes) are supposedly the root cause of all us Americans' problems. Well I am not going to argue about tobacco or sodas, but let us look at Fried Chicken.
Guess how many calories a Fried Chicken Breast has?
The answer may surprise you!
With skin, it has 360 calories (190 of those from fat).
But the same without skin has only 140 calories (only 20 from fat, 0 saturated fat and 0 transfat)!
If you are in the mood to indulge and choose the Extra Crispy Fried Chicken Breast, it has 440 calories (250 of them from fat with 6 grams of saturated fat)!
The biscuits with butter would add another 220 calories (110 from fat) and mashed potatoes with gravy would add 140 calories (45 from fat).
What about the alternative Crazy Chicken chain that bombards TV with advertisements regarding their 'healthy food'?
Well one of their Grilled Chicken Breast would give you about 220 calories (80 from fat), while without the skin it would be about 180 calories (35 from fat).
How about their other items?
Twice Grilled Burrito - 830 calories (335 from fat with 18 grams of saturated fat)
Chicken Tostada Salad - 840 calories (360 from fat with 11 grams of saturated fat)
Refired Beans - 270 calories (60 from fat with 2 grams of saturated fat)

Choices are complex, but the more you know, the bettter you can choose.

Eating Out: Italian

Who doesn't love Pizza or Pasta? Pizza and pasta are as American as Apple Pie. It is estimated that more than 3 billion pizzas are sold in the US each year from nearly 62,000 pizza parlors, coast to coast. And every American eats an average of 46 slices (23 lbs.) of pizza a year.
Pizza is thought to have originated in the 7th or 8th century AD in Southern Italy, probably as a focaccia bread with toppings. It was brought to the USA in the late 19th century by Italian immigrants (over 4 million came over a relatively short period during an economic downturn) and was often sold by peddlers in Italian neighborhoods carrying them in metal tubs on their heads, for 2 cents a slice. The first pizzeria opened in New York City's Little Italy around 1905. After the end of World War II, the GI's returning from Italy brought with them their love for pizza, and the USA was never the same again. It is hard to imagine the USA with no take-out or delivery pizza!

Well here are a few pointers on choosing pizza:
(the numbers are from the largest pizza chain in the country)

A cheese only Personal Pizza (7.25 oz) has about 590 calories with 24 grams of fat, while a Supreme (9 oz) has 720 calories (36 grams of fat) and a Meat Lover's (9.25 oz) has a whopping 830 calories (46 grams of fat). Why not opt for the Veggie Lover's (8.25 oz) which has a relatively low 550 calories with only 20 grams of fat?

For the Hand-Tossed style (12"):
Cheese only - 1760 calories (64 grams of fat), 220 calories (8 grams of fat) per slice
Italian Sausage and Onion - 1920 calories (88 grams of fat), 240 calories (11 grams of fat) per slice
Pepperoni - 1840 calories (80 grams of fat), 230 calories (10 grams of fat)

For the Stuffed Crust (14"):
Cheese only - 2800 calories (112 grams of fat), 350 calories (14 grams of fat) per slice
Meat Lover's - 3840 calories (208 grams of fat), 480 calories (26 grams of fat) per slice
Veggie Lover's - 2640 calories (104 grams of fat), 330 calories (13 garms of fat) per slice

For the Thin Crispy Crust (12"):
Cheese only - 1520 calories (64 grams of fat), 190 calories (8 grams of fat) per slice
Meat Lover's - 2240 calories (128 grams of fat), 280 calories (16 grams of fat) per slice
Veggie Lover's - 1440 calories (48 grams of fat), 180 calories (6 grams of fat) per slice

What about sides?
Well here is some information to help you make a better choice:
Breadsticks (1) - 150 calories (7 grams of fat)
Crispy Buffalo Wings (2) - 230 calories (15 grams of fat) without dipping sauce
Dipping Sauce (Ranch or Blue Cheese) (1.5 oz) - 225 calories (24 grams of fat)

Pastas
Chicken Alfredo (23 oz) - 1260 calories (66 grams of fat)
Meaty Marinara (22 oz) - 1040 calories (48 grams of fat)

Post these numbers next to the flyer of the local Pizza joint on your fridge and refer to them before you call!

Recipe: Grilled Cod

This week it finally felt like Fall as the days and nights became much cooler. Inspite of the evening chill,  I went ahead and grilled some fish for dinner. It turned out really well and was light on calories, though not on taste and we enjoyed it with a glass of Chardonnay from Santa Barbara. The recipe follows:

Ingredients:

Cod 1 lb filet - cut into1" chunks
Dry White Wine 1/2 cup
Fresh Dill 1/2 cup or Dry Dill Weed 2 tbsp
Fresh Cilantro 1/2 cup or Dried Parsley 2 tbsp
Shallots 2 - finely chopped
Garlic 2 cloves - finely chopped
Jalapeno 1 - finely chopped
Red Pepper Flakes - 1/2 tsp
Kosher Salt
Freshly Ground Pepper
Olive Oil

Method:
Mix all the ingredients in a bowl, except the salt, pepper and olive oil. Refrigerate for 4-5 hours. Add 1 tsp of Olive Oil, salt and pepper (to taste) and mix together.
Grill at 375-400* either in a grill pan coated with olive oil spray, or thread into skewers and grill over the grate. Turn the fish pieces after 5 minutes and grill the other side for a total of 10-12 minutes, till it is lightly charred on the outside and opaque inside.
Serve warm with brown rice, grilled shallots, baby potatoes and bell peppers (recipe will follow in another posting on grilling vegetables).

This tasty and healthy meal includes all the food groups and nutrients that one needs.

Eating Out: Mexican Food

Most of us in SoCal and all over the South-West love Mexican food. However when eating out at restaurants, we have to know what we are getting (calorie wise).
Let me help out with some examples from a popular Mexican restaurant chain:

Tacos(each) :
Grilled Chicken                250 calories (Fat 12 grams)
Fish                                   320 calories (Fat 18 grams)
Grilled Shrimp                  220 calories (Fat 10 grams)
Grilled Steak                     220 calories (Fat 10 grams)

Burritos (each) (Without Chips):
Grilled Chicken                630 calories (Fat 28 grams)
Steak                                 720 calories (Fat 38 grams)
Carnitas                            790 calories (Fat 33 grams)
Shrimp                              730 calories (Fat 34 grams)
Mahi Mahi                        650 calories (Fat 34 grams)
Veggie                               680 calories (Fat 27 grams)

Nachos:
Grande                            1270 calories (Fat 78 grams)
Grande Chicken              1340 calories (Fat 78 grams)
Grande Steak                  1430 calories (Fat 87 grams)

Salads:
Chicken Chipotle Ranch 480 calories (Fat 32 grams)

Salsa (1 oz):
Picante                                 20 calories
Others                                     5 calories

(Remember most women need between 1300-1500 calories/day).

Chinese Take-Out/ Eating Out

Everyone (or almost everyone) in the world seems to love Chinese food, and in the USA it is probably the most popular among 'take-out' foods and is close to rivaling burgers, pizza and tacos in overall popularity. So what should you order, the next time you drive up to your neighborhood Chinese fast food restaurant for take-out?

Most of us would assume that potstickers (esp. chicken) would be a good choice - well think again! An order of Chicken Potstickers (#6) from the most popular Chinese fast food chain has about 440 calories with 220 calories of that from fat! The sauce would add another 35 calories. On the other hand a Vegetable Spring Roll has 80 calories (30 calories from fat) and a Chicken Egg Roll has 170 calories (70 calories from fat). So consider choosing a roll as an appetizer, instead of the potstickers.

As for entrees, let us compare a few:

Entree                                                                 Calories                 Calories from Fat

Chicken:

Mushroom Chicken (5.5 oz)                                   130                                        60

Kung Pao Chicken (5.5 oz)                                     240                                      130

Orange Chicken (5.5 oz)                                         500                                       245

Shrimp:

Tangy Shrimp w/ Pineapple (5.5 oz)                       150                                         50

Kung Pao Shrimp (5.5 oz)                                       240                                      120

Crispy Shrimp (6 pcs)                                              260                                      120

Beef:

Mongolian Beef (5.5 oz)                                          180                                      100

Broccoli Beef (5.5 oz)                                              150                                        60

Pork:

BBQ Pork (5.5 oz)                                                    440                                      210

Sweet and Sour Pork (5.5 oz)                                   400                                      210

Noodles:

Vegetable Chow Mein (8 oz)                                   390                                      110

Rice:

Steamed White Rice (8 oz)                                       380                                       20

Vegetable Fried Rice (8 oz)                                      450                                      130


So now that you have a better idea of what you get, CHOOSE WISELY!

Salmon with Fennel and Tarragon

Ingredients:
Salmon fillet 1 lb.
Shallot 1
Garlic 2 cloves
Fennel seeds 1 tsp
Dried Tarragon 1 tsp
Dried Thyme 1 tsp
Cayenne pepper 1/2 tsp
Lime 1
Red Wine 2 tbsp
Kosher salt (to taste)
Fresh ground black pepper 1 tsp
Olive oil 2 tbsp

Method:
Coarsely grind the fennel seeds, tarragon and thyme in a spice grinder. In a bowl add 1 tbsp of olive oil, add the spice mix, cayenne pepper, chopped shallots and chopped garlic. Add 1 tbsp of olive oil to a baking dish and spread over the bottom. Place the salmon on the baking dish, skin side down and sprinkle with salt and pepper. Add the spice mix (from above) on top and spread over the fish. Add the zest from the lime on top, and let sit for 30-60 mins to absorb the flavors.
Pre-heat the oven in broiler mode. Add the red wine, pouring it slowly over the fish.
Broil for 15 minutes.
Top with fresh squeezed lime juice and serve warm with brown rice.
(Alternatively you may bake at 300* F for 30-35 minutes. You must cover the dish with aluminium foil (tightly) if you bake).

Hiking in the San Gabriel Mountains

Hiking is a great way to get some exercise. For those who live close to the mountains there are plenty of trails of all levels to choose from. Yesterday we went hiking on the Sam Merrill Trail to Echo Mountain in Alatadena.
For more information on local hikes, a book I would recommend is: 'Trails of the Angeles: 100 Hikes in the San Gabriels' by John Robinson. Or read Dan Simpson's blog at LocalHikes.com: 'Echo Mountain via the Sam Merrill Trail'.

 

View of the San Gabriel Valley and Pasadena from half-way up

 

View of the top of the mountain from the trail

 

 The trail begins at the north end of Lake Ave, at the Cobb Estate and then winds its way up the mountain via numerous switchbacks and climbs about 1300' over 2.5 miles. There is very little cover and the sun can be brutal, especially at this time of the year, so we got an early start and were on the trail by 7 AM. The views as you ascend are breathtaking and on reaching the top of Echo Mountain, there is a sense of achievement, especially looking at the ruins of 'The White City' and checking out the Mt. Lowe Railway complex, a thriving resort built in 1896 by Professor Lowe and abandoned in 1936.

Plan to spend 3-4 hours total and take plenty of water and some snacks. The only downside to this hike is the large number of people on the trail. So if you can get away, go on a weekday.

Coffee and Weight Loss

Does coffee affect your weight?
That depends on what kind of coffee you drink - a 8 oz glass of filtered coffee has only 5 calories, 0 fat and 0 carbs!
But what about that Frappuccino Mocha?
A 12 oz cup has 280 calories with 11 grams of fat and 43 grams of carbs, while a 16 oz ("grande") has 380 calories with 15 grams of fat and 57 grams of carbs.
What about a Cappuccino?
12 oz with whole milk has 110 calories with 6 grams of fat and 9 grams of carbs, while with non-fat milk, it has only 60 calories with 0 fat and 9 grams of carbs.
Don't forget the sugar!
1 packet has 20 calories, 1 level tsp has 15 calories, while a heaped teaspoon has 25 calories.
What abot the Half & Half? 2 tbsp = 40 calories with 3.5 grams of fat and 1 gram of carbs.
Now you know!

Carbohydrate Counting

How do you count Carbs?

Why do you need to count carbs anyway?
Because, excess intake of carbs will increase blood sugar which will lead to weight gain.

How much carbs does one need?
For a well balanced 1300 calorie diet (which is what most women need), 40% of total calories should come from carbs.
Most women need about 3-4 carb choices or about 40-60 grams of carbs at each meal, and 1 carb choice or 15 gram of carbs for a snack. (1 gram carb = 4 calories).

A sample 4 carb meal:

1 slice of bread (carb)
3 oz. chicken
1 green salad w/ 1-2 tblsp of dressing
1/2 cup mashed potatoes without gravy (carb)
1 cup low fat milk (carb)
1/2 cup fruit (carb)

1 carb choice = 15 grams of carbs.

And as always, read the labels of all packaged foods.

What is Obesity?

I am frequently asked the question - Am I obese?
Surprisingly many people fall into one of 2 categories regarding how they perceive their weight - either they are of normal weight and think they are obese, or they are overweight and think that they have a normal weight.

We use the Body Mass Index (BMI) to define normal, overweight and obese individuals.

What is BMI? It is a number calculated using a person's weight and height.
BMI = Weight (in kilograms) / Height (in meters) squared. (Weight in lbs. x 0.45 / height in inches x 0.025 squared)
Below are the ranges:

BMI                                                               Weight Category

< 18                                                                    Underweight
18 - 24                                                                Normal
25 - 30                                                                Overweight
30 - 40                                                                Obese
> 40                                                                    Morbidly Obese

So you can see where you are by checking on a BMI chart, or calculating your BMI, using the formula above.

However this is not the only measure of an unhealthy weight. Remember people with increased muscle mass (e.g. athletes) may have a higher BMI, but are not obese.

So another important measure is the Waist/Hip Ratio (WHR).
Men should have a WHR < 1.0 and women should have a ratio < 0.85.
The WHR is an indicator of visceral fat (abdominal fat) which is a predictor of obesity-related diseases e.g. diabetes, cardio-vascular disease, etc.

Unfortunately a lot of people who go on vigorous weight loss diets, end up gaining visceral fat and thereby becoming unhealthier. With a very rigorous diet, one ends up losing body muscle, and when the weight comes back - it comes back not as muscle, but as body fat.

So definitely watch your diet, but don't over do it. A 'slow and steady' approach with well balanced small meals over the long term is the way to go.

Spicy Chicken Wrap

This is a healthy and tasty alternative to the classic Chicken Wrap popular in the streets of Kolkata (Calcutta), India and now gaining popularity in New York City, where it all started in a small 'hole-in-the-wall' in Greenwich Village several years ago.

Ingredients:
(makes 4 wraps)

1 lb Chicken Breast (boneless, skinless) cut into bite-size pieces
1 Lemon
1 Red onion, thinly sliced
2 tsp Tandoori powder
1/2 tsp Nutmeg powder
1 tsp olive oil
1/4 cup chopped Cilantro
2 tbsp Greek style yogurt
3 tbsp Ketchup/Chili sauce mix
4 Whole wheat tortillas or Pita breads
1 Jalapeno or other hot pepper, thinly sliced (optional)
Salt to taste
Pepper to taste

Method:

Put the chicken pieces in a non-reactive bowl and sprinkle with salt, pepper, juice from half a lemon and 1 tsp of olive oil. Mix and let stand for 5 minutes. Then add 2 tsp Tandoori powder, 1/2 tsp Nutmeg powder, the cilantro and yogurt, and toss to mix well. Leave to marinate for at least 30 minutes or up to overnight. Grill the chicken pieces over medium heat (350* F) for 10-15 minutes till they are cooked through. Alternatively you can cook in a oven for 15 minutes at 350* F.
While this is cooking, mix 2 tbsp of Ketchup with 1 tsp of your favorite hot sauce (e.g. Sriracha) to create the ketchup/chili sauce mix.

Assembly:

Warm the tortillas (either in a frying pan or microwave), fill with chicken pieces in a single line. Add sliced onions and sliced jalapenos (if using), top with the ketchup/chili sauce mix and squeeze a little lemon juice over the chicken. Wrap the tortilla and enjoy warm.

Reading Food Labels

As you begin your 'healthy eating' journey, it is extremely important that you know what you are eating. Therefore it is very important that you understand how to read food labels.

1) Check the serving size! What is the serving size? For example a cereal may have a serving size of 1 oz., or a snack bar may have a serving size of 1/2. So look at how much you are going to eat and then calculate the calories, fat content, etc.

2) Carbohydrates, Proteins and Fats are usually listed by weight (in grams) (1 gram = 0.0022 lbs) Calculate how many grams you might be eating (1 oz = 30 grams).

3) The calorie count of the 3 main food groups are:

i) Carbohydrates: 1 gram = 4 calories
ii) Protein: 1 gram = 4 calories
iii) Fats: 1 gram = 9 calories

For example 1 cup of Cheerios has 3.5 grams of Protein, 22.2 grams of Carbohydrates and 1.7 grams of Fat, for a total of 110 calories. If you add 1 cup of Non-fat Milk, it has 8.4 grams of Protein, 11.9 grams of Carbohydrates and 0.4 grams of Fat, for a total of 86 calories. Total 1 cup Cheerios + 1 cup of non-fat milk = 196 calories.

4) Watch for the salt (sodium) which is usually high in packaged food. The Recommended Daily Allowance (RDA) is 2.4 grams (2400 milligrams). Higher intake of sodium can lead to water retention and high blood pressure.

4) Watch for the sugar content.

5) Watch for the fat content, especially the saturated fat.

6) The labels may list fats and sugars in different ways, so watch out!

Here are some examples:
Fats may be called lecithin, hydrogenated vegetable shortening, oil, lard, triglycerides, etc.
Sugars may be called sucrose, corn syrup, fructose, lactose, maltose, etc.

So next time you are at the grocery/supermarket - READ THE LABELS CAREFULLY!

TIP: Avoid buying food in bulk! The more food you have stored, the more you tend to eat. People in most other countries shop several times per week for their food, buying only what they will be eating in the next 1-2 days.

How much Protein do you need?

Contrary to popular belief, most Americans don't get enough protein in their daily diet, but do get more than enough carbohydrates.

How much protein does one need anyway?

Well it depends on many factors, but how active one is, is an important factor.

The following is the approximate protein requirement of people with different activity levels:

1. Sedentary - 0.5 gram/lb of lean body mass (LBM)
2. Moderately Active - 0.6 gram/lb of LBM
3. Active - 0.7 gram/lb of LBM
4. Very Active - 0.8 gram/lb of LBM
5. Athlete - 0.9 gram/lb of LBM

How to calculate your Lean Body Mass?

Your weight (in lbs./kg) - your body fat (in lbs./kg) = Lean Body Mass

Body Fat Percent can be determined in many ways (for example by using a Body Composition Analyzer, which is what I use in my office).

For example:

If you weigh 150 lbs and have 33% body fat, then your LBM = 150 - 0.33 x 150 = 150 - 50 = 100 lbs.

If you are active, then your daily protein requirements are: 0.7 x 100 = 70 grams.

An easy way to up your protein intake, is to snack on protein bars.

Burning Fat with Fat!

Can you fight Fat with Fat?

Incredible as it sounds, it is true. Not all fats are created equal. There are fats that are not only good for you, they can also help lower your body fat, especially around the trunk!

Multiple studies at reputed medical centers in various countries have shown that Monounsaturated fats (MUFA) can cause weight loss as well as loss of body fat. They may also help reduce 'bad' (LDL) cholesterol and lower blood sugar.

So what foods have MUFA?

Here are some examples:

1. Oils: Olive, canola, saffola, flaxseed, peanut, sunflower, soybean and sesame.
2. Nuts: almonds, cashews, peanuts, pecans, pinenuts, walnuts.
3. Avocado: esp Hass avocado
4. Olives: black and green.
5. Chocolate: minus the sugar of course!

Fruits and Dieting

I am often asked regarding fruits and fruit juices as part of a weight loss diet plan. Well here is a simple answer:

1) Avoid store bought fruit juices as much as possible, as these often have added sugar (you want to avoid sugar at all costs). Read the labels before you buy! Most grocery store fruit juices have very little fruit in them! Now if you get your own fruit and juice them, then sure go ahead and drink the juice.
2) As far as fruits are concerned you want to avoid the high fructose, high glycemic fruits, which will lead to weight and body fat gain.

High glycemic fruits: Bananas, grapes, mangos, papaya, raisins, watermelon

Low glycemic fruits: Apples, oranges, pears, peaches, plums, pineapple

Now that you know, choose wisely.

How to avoid overeating at parties

One of the mistakes people often make is that they starve themselves over the week, but end up 'gorging' at restaurants and parties on weekends, and therefore undoing all their 'hard work' over the week. To lose or maintain your weight, consistency is important. Here are a few suggestions to avoid overeating at parties:

1. Eat normally before a party. A lot of us tend to eat less on the day of the party, arrive famished and end up eating and drinking much more than we anticipated.
You might even consider eating a little healthy snack before leaving home.
2. Avoid eating too many appetizers, as these tend to be unhealthier than the main entrees.
3. Watch the drinks, especially beer and cocktails.
4. Avoid the desserts.
5. If temptation gets the better of you, remember: EAT SMALLER PORTIONS AND EAT SLOWLY.

A healthy diiner recipe - Try Tonight!

SPICY STIR-FRY CHICKEN

 

 

Try this quick, easy and delicious recipe for dinner tonight:

 

Ingredients:

 

 

Olive oil 1 tbsp

Shallot 1, or Red onion 1/2, sliced

Garlic paste 1 tsp or 3 cloves of garlic chopped

Chilli peppers (of your choice) 2-3, finely chopped

Chicken broth (low fat, low sodium) 2 tbsp

Bell peppers 2, chopped

 

Cilantro 1/2 cup

Curry powder 1 tsp

Cumin powder 1 tsp

Coriander powder 1 tsp

Salt, to taste

Boneless, skinless chicken breasts 3, cut into bite size pieces

 

Method:

 

Heat the oil in the wok and add the shallots or onions. Stir and fry for 3-4 minutes till transclucent. Add the garlic and fry for another minute. Add the spices and fry for 1 minute, then add the chicken pieces, coat with the spice mixture and fry on medium heat for 6-8 minutes till white. Add the bell peppers and chilli peppers and stir-fry for another 3-4 minutes. Add the broth and salt to taste and let cook for another 2 minutes. Top with cilantro and serve.

 

Try it with brown rice. Consider adding various other ingredients, for example 1/2 cup of peanuts, or cherry tomatoes. Leave out the chilli peppers or de-seed them if you are not a fan of spicy food.

 

Calories: 200

Calories from Fat: <50

Carbohydrate: 8gm

Protein: 30 gm

Fat: 6 gm

 

 

 

 

 



Just a little diet advice

'What in the world do I eat to lose weight?' a woman I know asked me recently.

With so many diets and books on diet out there, it is indeed confusing for most people. However let me make it simple for you.

 What all diets have in common is that they reduce the number of calories that one consumes. You want to lose weight gradually not go on a crash diet and be on a ‘weight’ rollercoaster, and you want to slowly alter your eating habits, so that you live a healthier and more fulfilling life and keep the weight from coming back. Most women require between 1300 – 1800 calories a day.

 First of all read labels on all foods you buy. Secondly, stop eating fast foods, which are high in calories and fat (for example a double cheeseburger, small fries and a coke at a popular fast food chain has over a 1000 calories with 50 grams of fat). Cut back on your fat intake, to no more than 30% of your total calorie intake. You should limit carbohydrates to about 50% and proteins to 20% of your total calorie intake. Eat more complex carbohydrates, which will fill you up more. Avoid foods that have a high glycemic index as these cause the blood sugar to increase rapidly and will lead to weight gain. Make healthy choices, for example have whole grain bread instead of white bread, and avoid potatoes and sugar.

Spread your calorie intake throughout the day. Eat 5-6 small meals and snacks rather than 2-3 big meals. Also it is important to drink lots of water – at least 8 glasses a day. Keep working at it and soon you will be losing weight and feel better about yourself. And of course, be active!

Exercise and Weight Loss

People often wonder how they cannot lose weight even after starting on a vigorous exercise regimen. Well the fact is that losing weight has more to do with what and how much one eats, rather than how much one exercises. Fitness centers have heavily marketed and promoted themselves as the only solution for good health and weight loss. Of course, everyone knows that exercise is good and everyone should be active. But does everyone really need to go and workout on various machines? Not really! Save yourself hundreds or thousands of dollars and do the exercise that suits you. You can go jogging, running, hiking or just plain walking, or buy a bicycle and start riding! You can do simple stretches and other exercises in the privacy of your own home.
To lose weight, one needs to know their Resting Metabolic Rate (RMR) (which is calculated using a formula that takes one's age, height and weight into account) and as long as one stays within their basic RMR calorie requirement, they should be able to maintain their weight. For example, if your RMR is 1800 calories, then if you eat 1800 cals/day or eat 2000 cals/day and burn up 200 cals/day by exercising, then you should be able to maintain your weight.
To compare eating vs. exercising, let's take an example: A slice of bread has 75 cals and a glass (8 oz) of 2% milk has 122 cals. The two together have about 200 cals (without adding butter, jam, etc.) Here is how many calories you burn up with common exercises: Jogging 3.1 cal/min, Walking 1.5 cal/min, Bicycling 1.8 cal/min, Running 3.6 cal/min. So burn up the calories consumed b y eating a slice of bread and a glass of milk, you have to jog for 65 mins, or walk for 133 mins, or bicycle for 111 mins, or run for 55 mins.
Now think of how much you need to exercise to burn off a meal of burger, fries and a soft drink (a total of over 1200 calories)!

You are what you drink

YOU ARE WHAT YOU DRINK

We have all heard that we are what we eat, but what you may not realise is that we are also what we drink.

Let us start with the non-alcoholic drinks - the sodas, the juices, etc. A large popular cola drink from a typical fast food restaurant has 250 calories, while a large fruit juice has 250 calories but a typical 32 oz. shake has (be prepared to sit down) 1125 calories with 27 grams of fat!

Why not drink just water, instead? It's free (almost), it's necessary for life, and it is good for you.

As far as the other drinks are concerned, not all drinks are created equal. A 12 oz. regular beer has 153 calories, while 2 oz. of whisky, vodka, rum or gin have approximately 150 calories. A glass of wine (red or white, 2 oz.) has approximately 60 calories. The real killers are the cocktails though. The average Pina Colada has 525 calories, while the average martini has over 450 calories.

Why not just add a twist of lime to your vodka and enjoy instead?

So the next time you pick up a drink, keep the above in mind. Just remember that you would have to jog for almost 3 hours to burn off one Pina Colada!

Cheers!



Summer Salad

SUMMER SALAD

Last weekend I made this delicious, simple and healthy salad. It has a good balance of taste and nutrition. You can get creative according to your own taste and add herbs and vegetables of your liking. The crunch of the pita chips, the tanginess of the lemon juice and yogurt, the bitterness of the radishes, and the sweetness of the tomatoes, nicely balance together.

Here is the recipe:

Ingredients:

Pita Bread 1

Cucumber (medium) 1

Radish (small) 2

Tomatoes (cherry) 5-6

Cilantro 1/2 cup

Fresh Mint 1/2 cup

Lemon 1

Dried Parsley

Olive oil

Kosher salt

Freshly ground black pepper

Yogurt (beaten) 1/2 cup

Sumac (optional)

Preparation:

Toast the Pita bread in a toaster or regular oven at 350*, until crisp (about 5-7 minutes). Let it cool and then break up into bite size pieces. Cut the cucumber into chunks (with the skin), cut the radishes into thin slices and mix in a bowl. Slice the tomatoes in half and add. Add the chopped cilantro and mint leaves. Squeeze the juice of the lemon on top, add 1 teaspoon of olive oil and sprinkle dried parsley. Sprinkle with kosher salt and pepper to taste and toss. Just before eating, add the yogurt and top with the pita chips. Sprinkle sumac if using.



Be Smart When Dining Out

BE SMART WHEN DINING OUT

Eating right while dining out is especially challenging.

First of all avoid fast foods which are very high in calories and saturated fat. If you do end up eating fast food, choose a chicken or fish sandwich instead of a hamburger, and avoid the cheese, fries and sodas. Choose grilled instead of fried, if possible. 

Even in so-called 'healthy' fast food restaurants, like the well-known sandwich chain, not all sandwiches are equal, for example a 6" 'Oven roasted chicken breast' sandwich has 320 calories and 4.5 grams of fat, whereas the 6" 'Meatball marinara' sandwich has 580 calories and 23 grams of fat. So choose wisely.

 If you go to a sit down restaurant, consider eating only half the food that is served and take the rest home to eat the next day. Most restaurants serve huge portions and you could end up eating more than your whole daily calorie requirement, in one meal! As an example the 'Chicken Fajita Skillet' at a popular national chain has 1320 calories with 53 grams of fat, while their appetizer of 'Chili Cheese Nachos' has 1680 calories with 107 grams of fat! (The average woman needs between 1300 and 1500 calories a day).

 Avoid beverages with your meal and opt for water instead, which is healthy and free. While ordering salads, watch out for the dressing (all dressings are not equal!). The 'Oriental Chicken Salad' at the same national chain (as above) has about 1240 calories, including 77 grams of fat.

Eat the bread or rolls in moderation, as they tend to be high glycemic. Avoid sides with potatoes, for example mashed potatoes.

In Asian restaurants avoid the fried noodles and opt for steamed instead, and choose brown over white rice. In Mexican restaurants, avoid the fried foods; choose dishes with less cheese and cream. If ordering pizza, choose thinner crust and less cheese.

Avoid desserts if you can, or split them with others, if you must have them. As an example, the 'Maple Butter Blondie' at the same national chain has 990 calories with 52 grams of fat.

And finally, always eat slowly, chewing your food thoroughly as this allows time for a feeling of fullness to develop and also lets you enjoy your food more.