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

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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.