The Daily Crunch

Domino's Pantry: TEN to go

2009-10-01T05:24:00.000-07:00

THE PROOF BY TEN

Chapter 2

THE 10 THINGS THAT WILL MAKE IT TO DOMINO's PANTRY

Having a well-stocked pantry is key to following a nutrition plan. We've seen what NOT to have in our food stores. But how do we chose what to have? Nutrient density, versatility, shelf life, taste and color, and always following the Mediterranean-DASH plan we set for ourselves. Ready?

1 - Beans, lentils, garbanzos and other legumes. Combination of protein, "good" carbs, fiber, minerals. If dry, they take little space. If canned, they make a meal in minutes and the cans are recyclable.

2 - Nonfat UHT milk. Ultra-high temperature milk is super shelf-stable. I've bought it by the case in Africa as well as here in Paraguay, and keep it for months even at high temperatures. I wish I could find yogurt that way!

3 - Grains: rice, polenta, couscous, quinoa, barley. Combined with beans, they provide a complete protein as well as good quality carbs.

4 - Flour: all-purpose, bread, brown, corn, cornmeal for a variety of bread baking

5 - Olive oil and safflower, peanut or sunflower oil. Healthy mono- and poly-unsaturated fats.

6 - Canned goods: tuna, sardines, and more beans, tomato sauce, corn, and plenty of fruits and veggies packed in water.

7 - Wraps: rice wraps for Vietnamese-style rolls and seaweed wraps for sushi… just in case we DO catch fish.

8 - Sweeteners: organic raw sugar, honey, sucralose and stevia (Kahehe) for calorie-free sweetening.

9 - Condiments: vinegar (red, white, rice, balsamic, apple cider), mustard (Dijon, Meaux, Savora), fat-free mayonnaise, hot chili pepper sauce (Tapatio, Tabasco), oyster sauce, soy sauce.

10 - Dried fruit and nuts: almonds, peanuts, prunes, raisins, apricots, cherries, apples… they take little space and combine well with fresh items for exotic dishes. Why do walnuts not make my list? They're great in cold countries, great source of omega-3, but get rancid very quickly in hot weather… besides, we're catching fish, right?

Now, we can shop our plan and not derail from our diets.

THE PROOF BY TEN

2009-09-30T15:31:00.000-07:00

As I’m getting ready to launch our working platform, the DOMINO Catamaran, I’m seriously re-examining the concept of pantry and coming up with lists of TEN things that will or will not make it on board. On a boat, there are many limitations: space, packaging, shelf life, ease of use, and waste. In addition, provisioning is uncertain: we never know what kind of food we’ll find where. How do we decide?

Primarily, we want to stick to our healthy diets, which prompted us to try to define our foodstyle: French-mediterranean DASH with an international twist. But most of all, low-fat, low-sugar, nutrient-dense, calorie-aware (balanced). Before deciding what would make it into our pantry, we decided what would NOT make it and why.

When you replenish your pantry, take a look at your cooking style and eating goals, make a shopping list, and shop accordingly. NO emotionally buying!!!

THE PROOF BY TEN

Chapter 1

THE 10 THINGS THAT WON’T MAKE IT TO DOMINO’s PANTRY

1- Regular soda & fruit juice – Although I might enjoy an occasional soda or juice as a special treat or quick sugar burst after heavy exercising, I prefer saving the space for more nutritionally-dense whole foods.

2 – Cookies – Fat and sugar pellets and pucks don’t belong in a healthy pantry… ever!

3 – Sugary cereal – High in refined sugar, poor in fiber, and packaging waste of space and resources.

4 – Coconut oil: saturated fat, highly inflammatory (don’t believe the “miracle Food” claims out-there)

5 – Prepackaged meals: i.e. Mac’n cheese, Chili’n Beans, Ravioli in sauce, food bars. Excessive packaging, high in fat and salt, filled with preservatives and colorants: citric acid & heartburn, no-no!

6 – White bread & pastry mix: refined flour and sugar, preservatives, not the best for blood sugar control.

7 – Cream soups: fat, salt, preservatives again: heartburn again!

8 – Caramel popcorn & other sweets: space-hogs for no-value nutrition.

9 – Alcohol: alcohol and safe boating don’t mix.

10 – Trigger foods: Dulce de Leche or condensed milk (my trigger foods) and chocolate-covered almonds (JP’s trigger food). We’d make them disappear in no time.

In addition, these 10 items (except for the bread) are expensive compared to their alternatives… But that’s the next blog issue… Until then, shop your list: it’s a healthy thing.

COOK FRESH - COOK FRENCH

2009-09-28T05:23:00.000-07:00

… and I can already hear the objections. by Marie Dufour, RD

- "Who has time for that?" - 10 minutes!

- "I don't know how to cook!" - Can you peel a carrot?

- "It's too heavy, too fat, too indigest!" - No longer so!

French cooking has the reputation to be elaborate and to take hours of slaving in the kitchen in order to present a decent meal. It also has the reputation of being fat-laden, heavy and rich.

Well, I've got news for you. Long gone are the days of Escoffier and Maurice Edmond Sailland, AKA Curnonski, the Prince of Gastronomy, whose bibles rocked my early-bride days with sauces and daubes. Even the early 1970's revolutionary "spa" Nouvelle Cuisine of Michel Guerard is too elaborate by today's hurried life standards and the Troisgros have evolved. But turn to Roger Verge and his "Cuisine du Soleil" and Joel Robuchon and his "Post-Nouvelle Cuisine" and you have easy, healthy and quick meals in minutes. I have a particular fondness for Robuchon, of course, since he was born in my home-town of Poitiers.

On the US side, just take a look at early videos of Julia Childs and you'll see French cuisine demystified and have a good laugh.

French cuisine is not hard at all. It is based on the concepts of:

- PANTRY. What do you have in your stores? That's your dry goods staples.

- FRESHNESS. Buy in season, fresh fresh fresh fresh fresh.

- PERIOD.

This week, I'll try to bring you the concept of pantry and how you can make meals in minutes with a little planning in your cupboards and smart shopping in your fridge. THE PROOF BY TEN: Lists of 10 things that should of shouldn't be in your kitchen.

Until then, check out the links above and enjoy the old and new masters of French Cuisine.

COOK FRESH, COOK FRENCH, It's a Healthy Thing!

Coconut Oil: Miracle Food?

2009-09-26T04:28:00.000-07:00

Say "coconut oil" and I have memories of sailing around Tahiti, body and hair lathered in coconut oil, a flower of tiare in my hair... at least for the first week, until I realized how quickly the oil became rancid and the odor nauseating...

Of course, the virgin coconut oil that health stores and internet sites are touting as "miracle food" is much more "pure" that the plain coconut oil we'd buy by the liter in the islands and used for everything from salad dressing to hair rejuvenation. But, is it worth the investment and how do the health claims stack up?

Coconut oil is 94% saturated fatty acid, which is sure to raise your "bad" LDL cholesterol. It has the same amount of calories as any other fat (9Kcal/gram).

With an inflammation factor of -1798, it is highly inflammatory.

Will you raise your metabolism by eating it? Sure, since the thermal effect of digesting food is about 10% of the calories you eat, a 120 cal. tablespoon of oil will --in theory-- raise your "burning machine" by 12 calories. Whether you will burn or store the remaining 108 calories in that tablespoon depends on your total activity. If you're an athlete, go ahead. If you're a couch potato, I'd say don't do it.

As for antioxidants, the coumaric acid of virgin coconut oil seems to have higher antioxidant effect than in refined coconut oil, palm oil, or copra oil. If you're going to choose coconut oil, definitely go "virgin." But the antioxidant advantage of virgin coconut oil over virgin olive oil is still to be proven.

I know it's a big topic out-there, and claims that virgin coconut oil is the new "miracle food" abound. But, the scientific journals are not supporting those claims. "There is absolutely no evidence to support the claim that coconut oil can prevent or cure cancer," says Dr Joanna Owens, senior science information officer at Cancer Research UK.

When it comes to antioxidants, rather choose a wide variety of fruit and vegetables, eat fish twice a week (omega 3) and healthy mono- and polyunsaturated oils (olive, safflower). AND.... don't FRY your oils: this changes the chemical composition that turns your oils into oxidants!

In the words of the American Heart Association

· Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.

· Stay away from coconut oil, palm oil and palm kernel oil. Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.

Epidemiology: looking at the populations that have a coconut oil-based diet, I would expect (if the health claims of miracle food were true) to see the Polynesian populations free of heart disease and obesity. This does not seem to be the case.

Doe coconut oil make my pantry? Absolutely not! I've spent enough time in the islands of the South Pacific to smell the nauseating odor of rancid coconut oil... I can't imagine that an oil that oxidizes so quickly can do anything healthy in my body. inflammation factor of -1798, stay away from me!

FRENCH FRIDAY

2009-09-25T04:18:00.000-07:00

This week of Getting Back in Shape menus is brought to you by the

DOMINO HEALTH FOUNDATION

Restoring Health to Ocean Communities

By Marie Dufour, RD - FRIDAY at last! The week is over... and you're getting ready for the big weekend. And even if you have no big plans, you know that the weekend can wreck havoc on your new healthy lifestyle goals. So, I'm going to give you one more trick: eat the way the French do.

EAT FRENCH - EAT FRESH

Nothing out of a box! Grow it if you can... shop and cook yourself...

Grill, bake or poach... fresh fruit... non-fat dairy... and a little wine (only a little), and go for a walk after lunch... Play a game of "Petanque" before dinner (no "Petanque" balls? Throw the ball to your kids instead!)

How are you doing with your workouts anyways? Are you moving? Dancing? Stepping up those stairs? Oh, for crying out loud, turn the TV off, get off the computer and MOVE! OK, now, for the food, here you go...

French Friday Breakfast: 8oz Café au lait (NF), 1 wheat toast, 1 plum - 230 cal, 43g Carbs, 13g Pro, 2g fat, 3g fiber

French Friday Lunch: 1c Tomato salad, 3oz grilled flank steak, 1c green beans, 2c lettuce w/ vinaigrette, 1/2c NF flan. 384 cal, 33g Carbs, 28g Pro, 16g Fat, 7g Fiber

French Friday Dinner: 1 slice Pissaladiere (Onion tart) , 1oz brie cheese, 1 sl. Whole wheat bread, 5oz red wine, 1 baked apple- 500 cal, 55g Carbs, 20g Pro, 11g fat, 5g fiber

Snack Attack: 1/2c "Petit Suisse Maigre" or 1% cottage cheese, 1 plum

Daily total: 1230 Kcals, 143g carbs, 74g Pro, 30g fat (10g Sta. fat), 17g fiber,; 100% of daily Vit. B, C &A, calcium and Zinc - Total sodium:1600mg.

Who said dieting had to be boring? Great food, great friends, have fun!

Until next post,

Domino Marie

Easy Thursday Menu

2009-09-24T11:26:00.001-07:00

Brought to you by the

DOMINO HEALTH FOUNDATION

Restoring Health to Ocean Communities

By Marie Dufour, RD - This is the fourth installment in our GET-BACK-IN-SHAPE week. The focus has been on Detox (Monday & Tuesday), and Nutritent Density (Wednesday and Thursday).

How are you doing? Are you getting used to eating less saturated fat? Are you missing your burgers, shakes and sodas? Don't worry, the weekend is coming and we'll address the BBQ favorites on Saturday.

Today, we continue the "Easing-back into Exercise" routine. For sure, my husband laughs at my exercising in bed while he does his vigorous punches and Taibo kicks. But to each his own. This slow awakening works for me and for many mature women who are not "into" exercise. SO, let's keep increasing our energy, will you? Once you're up, keep the music going, stepping and dancing through 4 songs, and adding weights. Grab some light weights and start lifting. If you've never done this before, check out the form on the many Internet sites

As for eating, let's keep our high-protein, high fiber plan for another day. I'm not a fan of long-term low-carbs diets, but they seem to help kick-in a weight loss program. Make sure to drink plenty of water or tea (your urine should be neither dark nor clear). Here's today's eating plan.

EASY THURSDAY

Thursday Easy Breakfast: 1/2cup Papaya w/ 1 Tblsp. Lime juice, 6oz NF yogurt, 1/3c. Lowfat granola - Bodymoves 12 minutes.

Thursday Easy Lunch - 1c. carrot salad, 2oz roasted pork loin, 1/2c. roasted butternut squash, 1 pear. Walk to and from lunch.

Thursday Easy Dinner - 4oz grilled Albacore tuna w/ 5oz Asparagus Pasta stirfry & 1c broccoli, 1c cherries -

Snack Attack: 6oz NF yogurt, 1/2c strawberries, 3 whole wheat crackers.

Day total: 1300 Kcals, 180g Carbs, 85g Pro, 31g fat (only 8g saturated), 125mg cholesterol, 25g fiber and 100% of all B vitamins, Vitamins C, vitamin A, folate, Calcium & Zinc.

And walk, walk, walk.... it's a healthy thing.

Wednesday Power Day

2009-09-23T08:45:00.000-07:00

A week of menus and strategies to get back in shape, brought to you by the

DOMINO HEALTH FOUNDATION.

By Marie Dufour, RD - Monday, we talked about cleaning up the nutritional damage from overindulging during the weekend. Tuesday was about stepping it up lightly. How are you feeling today? The "liver crisis," as the French call it, should be a memory by now and you're ready to start sensible and healthy nutrition.

Wednesday is the middle of the week. Last weekend is but a memory and you're already looking forward to next weekend. Funny how we seem to live for the weekend! So, let's get moving, literally.

If you've been trying my before-getting-out-of-bed body-waking exercises, add a few: abdominal obliques and pelvic tilts for example. Once you're up, power-walk and squat through 4 songs... you're now up to 12 minutes of exercise. If you have stairs at home or even only one step, use that for a step workout. Pump it up to raise your heart rate...

Now, for the food:

- Wednesday Power Breakfast: 2 poached egg whites, 1 whole wheat toast, 1 orange

- Mid-morning pick-me-up - 6 oz latte, artificially sweetened

- Wednesday Power Lunch: 3 oz grilled turkey breast, 1 cup green beans, ½ baked potato, 6oz plain NF yogurt.

- Snack attack - 1 small banana

- Wednesday Power Dinner - 1c. leek soup, 1 c lentil salad, 2c mixed green salad, ½ cup NF flan.

Total for the day:

1300 Kcals, 183g carbs, 83g protein, 23g fat (only 5g Saturated), 25g fiber, 1500mg sodium

100% of daily values for: All B vitamins, vita. A and vit.C - 100% of calcium, magnesium and zinc. And 100% of fiber.

This was a day high in protein and fiber, sure to make you full in spite of the low calorie count.

Until tomorrow....

domino marie

Tuesday Step-Up

2009-09-22T08:12:00.000-07:00

This blog is brought to you by the DOMINO HEALTH FOUNDATION - www.dominohealth.org

by Marie Dufour, RD - This is the second day of our

"DOMINO - Live, Ho!" series

to help you get into shape. This column is designed for people who have lost their drive to follow a healthy lifestyle and don't want to get on one more diet, ever! We're here to get you roll out of bed and get you in shape again.

Monday was detox day, just to re-establish your average energy balance, detox your liver and spare your pancreas. Feeling better? Almost? Are you still craving fat? It's normal. Fat-craving messages to our brain can last up to 3 days. Let's make Tuesday a step-up day, still with lots of allium and cruciferous vegetables, some probiotics (yogurt) and light on saturated fat.

Activity-wise, step it up too. Yesterday, you learned how to rock-the-bed and pedal in bed. Now, add some straight leg-ups (3 sets of 10 on each side). Feel the stretch in your spine? Now, get up and step through 2 songs (6 minutes), making sure to include a few lunges. Not even 10 minutes and you have awaken your metabolic machine.

Tuesday Step-up breakfast:

- 6oz NF yogurt

- 1/2cup pineapple chunks

- 1/3cup granola.

Tuesday Step-up Lunch:

- Grilled Ham Sandwich with Watercress

- 1 pear

Tuesday Step-up Dinner:

- 1 cup Leek & Spinach soup

- 3oz gingered fish Tahitian style

with its sautéed vegetables

- 1 cup sugar-free non-fat flan

Snack Attack? 1/3 cup cottage cheese with 5 almonds.

Hydration plan: tea (green, black, red or white), ginger-hibiscus herb tea, yerba mate, black coffee, and water.

Tomorrow: Wednesday Power-up!

Domino marie

MONDAY DETOX

2009-09-21T05:16:00.000-07:00

How was your weekend? Did you stick to your nutrition goals or did you indulge?

If you're having a "Saint Monday" and want to pull the blankets over your head, here's a strategy to help you detox your body and get on with your day, get back on track with your diet (any kind of diet: you eat, therefore you diet!) and feel great.

1) Before getting up: stretch in bed, bend your knees and roll them side to side 10 times, then bicycle in the air 30 turns.

2) Now, get up, have a few sips of water, run in place for 30 seconds pumping your arms, and take a shower, do your hair & makeup (or shave), put your clothes on and go.

Keep your food intake light for the day. If you indulged during the weekend, no problem to lower your calories to 600 for the day to balance out. Choose non-fat yogurt (calcium and probiotics), vegetables with lots of fiber to eliminate that cholesterol, and from the cabbage and leek family to help your liver clean up. Stay light on protein to give your kidneys a rest, and chose water, tea, yerba matè and low-sodium broths as your hydration source.

**** Monday night football snack alert!!! If you must snack-and-dip, chose raw veggies with low-fat hummus, apple slices, or a few cherries with Roselle (hibiscus) tea ****

Monday Morning Detox -

6 oz plain NF yogurts, 6 cherries, 2c green tea -

165 cal, 11g pro, 25g carb, 350mg calcium

Monday Detox Lunch:

2c spinach leaves, 2 egg whites, 1 small apple, 1c green tea.

150 cal, 12g pro, 25g carb, 150 mg calcium

Monday Night Detox:

1c Leek Soup, whole grain toast, 6oz NF yogurt, 1c green tea.

250 cal, 16g pro, 50g net carbs

Click for leek-veloute recipe

Total for the day: 600 calories, 105g carbs, 40g protein, 12g fiber, 1000 mg calcium, & 100% of DRI for Vit. C, Vit A, Folate, B12 & riboflavin - Only 600mg sodium

FIVE-A-DAY GOAL

2009-09-18T10:46:00.000-07:00

"Five-a-Day." What does it mean? And how could you possibly get 5-a-day into you?

For most adults, the recommendation from the USDA is to eat FIVE cups of fruits and vegetables per day. It's not as much as it seems, really. It can be any combination: 3 fruits/2 vegetables, or 1 fruit/4 vegetables, cooked or raw.

You can see charts for vegetables and fruits recommendation per age group.

What counts as a cup?

Vegetables: 1 cup of raw or cooked vegetables or vegetable juice

2 cups of raw leafy greens

Fruit: 1 cup of fruit or 100% fruit juice

½ cup of dried fruit.

Let's see how this can be achieved for an average adult (examples for 7/day)

4F/3V 3F/4V

Breakfast: 1 banana 1 cup Orange Juice

Lunch: 2 cups lettuce 2 cups spinach leaves

1 tomato 1 cup grated carrots

1 cup strawberries 1 nectarine

PM snack: 1 small apple 1 pear

Dinner: 1 cup zucchini 1 cup green beans

2 plums 2 cups green salad

Just pack a fresh fruit for a snack and choose a salad of green-based dish once a day and you're there. More fruit and vegetables, less red meat and refined carbohydrates (starch, sugar) and you've got it.

FIVE-A-DAY: it's a healthy thing!

Until next post,

Domino marie

KEEP AWAY

2009-09-17T04:08:00.000-07:00

Some foods have a way to turn us into munching monsters... yes, a little like that furry blue Cookie Monster who just can't keep to ONE cookie. For my husband, it's chocolate-covered almonds; for me, it's Dulce de Leche.

What kind of foods trigger our pleasure nerve endings? Fatty foods are more satisfying than sugar to our pleasure centers. This is why cookies, chips, milk chocolate, and other fat-based confections are so damaging to our diets, waistline and overall health.

How to resist? The best way is not to let these foods get into your home. Here are some strategies.

- Shopping: shop AROUND the aisles of your supermarket. Avoid the center aisles, aisle end-racks, and cashier rack. Just don't buy the stuff, neither for you, nor for your friends or kids.

- Cupboard cleaning: go around your house, and get rid of any of these trigger foods.

- Gifts from friends: thank your friend politely and offer them to eat one and see if they dare: amazing how many people gift to their friends foods they would never eat themselves (puzzling, isn't it?)... and toss the thing in the trash, burn it, crush it, whatever you have to do to get this nasty bugger out of your life.

- Nights out: movies, parties, buffets are full of those gremlin-munchies. Call them by name"Hello, Nasty Bugger!" and don't even touch them!

- Find alternative munchies: plain almonds instead of chocolate-covered ones, plain nonfat yogurt instead of dulce de leche, dark chocolate instead of milk chocolate confections, crunchy apple slices instead of potato chips, trail mix instead of cookies... all in moderation

Know YOUR trigger foods and avoid them so that you'll never have to say: "I can't beleive I ate the whole pack" ever again.

Keep the gremlin-munchies away: it's a healthy thing.

domino marie

Healthy Eating

2009-09-14T16:21:00.000-07:00

What is "healthy eating?" In two words: VARIETY and MODERATION.

Variety:

- choose from many different kinds of foods such as vegetables, fruits, grains, beans, lean meat & poultry, fish, eggs, dairy, nuts and healthy oils.

- select foods low in saturated fats and without trans fats.

- eat five servings of fruits and vegetables a day.

Moderation:

- eat what you need, but not in excess of the energy you spend: it's a balancing act.

- limit sugar and avoid sugary drinks.

- eat as little salt and sodium as possible.

- avoid high-fat, high-sugar foods such as cake, cookies, ice cream, chips and other highly processed foods.

Other healthy eating tips include:

- shopping smart: read food labels. Learn the meaning of carbohydrates, protein & fat and how they can meet your needs.

- shopping fresh: select foods as little processed as possible, with few additives.

And, take the time to sit down and enjoy your meals, with friends and family. A twenty-minute meal eaten in a quiet atmosphere is part of healthy eating habits.

ALCOHOL WARNING: If you drink alcohol, drink in moderation.

For more information on Healthy Eating, check the following: mypyramid.gov

It's a healthy thing!

A GRAIN OF SALT

2009-09-03T18:57:00.000-07:00

Did you know that about 60% of the US adult population has either pre-hypertension or hypertension? Both conditions increase the risk of heart disease and stroke. Heart disease is the #1 killer in North America.

There are many ways to reduce one's risk of heart disease, whether or not we have a family history of heart disease. Regular exercise, a body on the leaner side, a diet rich in antioxidants (fruits, vegetables, fish, and healthy oils) are part of a heart-healthy strategy.

Controlling one's sodium intake is also part of a heart-healthy program. There was a time when scientists disagreed on whether or not to recommend controlling our salt intake. They thought that some individuals were "salt sensitive," whereas others were not. But the latest research has put this polemic to rest, and all individuals are cautioned to watch their sodium intake. How much?

AHA (American Heart Association) has the following guidelines:

- Aim to eat less than 2,300 mg of salt per day (1/2 teaspoon salt/day.) Some people — African Americans, middle-aged and older adults, and people with high blood pressure — need less than 1,500 mg per day. 

Common sources of sodium?

- Table salt (40% sodium)

- "Soda" (Baking soda, soda drinks, sports drinks)

- Seasonings: Soy sauce, Oyster sauce, MSG, bouillon cubes, noodle seasoning packages.

- Cured meats: ham, bacon, salami, bologna, hot dog

- Canned vegetables, meat and fish

- Snack foods: candy, crackers, cookies, chips, seasoned popcorn

- Prepared dry meals and frozen dinners.

Food choices to control sodium in the diet?

- Choose fruits, vegetables and whole-grain, high-fiber foods.

- Choose fresh, frozen or canned food items without added salts.

- Cook without salt, and only sprinkle the food with a few crystals of Fleur de Sel - Select low-salt cheeses and sodium-reduced canned or frozen foods

- Learn the real taste of each food, enjoy it, and experience with spices and herbs to expand your taste.

Here, we manage a 1,200 mg sodium intake on the Mediterranean diet, enjoying every bite of flavorful vegetables. Redescover the taste of food: go low-sodium! It's a healthy thing.

TOP 3 DIETS +1

2009-09-01T18:58:00.000-07:00

"I EAT, THEREFORE I DIET" is my mantra. The instant food touches our lips, we are on some sort of diet: "see food" diet, vegetarian, restrictive, permissive, raw, whatever we choose to eat is our diet. Some are healthier than others and, in spite of their marketing, some don't make my list because I consider them unhealthy, bogus, or downright dangerous.

So, here is my list of top diets.

1 - The South Beach Diet. Although I'm not a big fan of commercial diets, I think the SBD is appropriate for those who want to lose weight with guidance. The South Beach Diet stresses lean carbohydrates, whole grains, fruits and vegetables, and healthy oils, and promote heart health… and exercise.

2 - The DASH diet: Dietary Approach to Stop Hypertension - Free program, with meal plans at dashdiet.org, the DASH diet also promotes heart health through low-sodium meal plans (you can actually choose your sodium level), low-fat dairy, lean protein, and fruits and vegetables. Really similar to the South Beach Diet, but self-conducted and free… with physical activity.

3 - The Mediterranean Diet - Another free nutrition plan. I like the wide variety of foods available and am a big fan of it. Because of the variety, it's never boring, it is colorful, versatile, sure to please vegans, meat-lovers, fish-lovers, followers of the Jewish Kosher as well as Muslim Pareve tradition… and eating meals in a relaxed atmosphere.

BONUS - The USDA PYRAMID. The mypyramid.gov website is a fabulous resource for nutrition information, personalized needs and targeted meal planning… and stressing physical activity. It's like having your own nutritionist on line. Take time to check it out, decide what your calorie level is, and plan your meals. If you're cool with counting calories or servings, you'll love MyPyramid: a great tool, totally ignored by the general public. Sad: your tax dollars paid for it. USE IT!

WATER CLEAR

2009-08-31T18:38:00.000-07:00

Since I get daily questions about water, I thought I'd try to address some of them here.

1) How much water should I drink a day? The rule of thumb is 1ml/calorie. If you're counting calories and are on 1,000 Kcals/day, your guideline a 1 quart/day. The 2,000 USDA standard diet would then ask for 2 quarts/day. If you follow a high-protein/low-carb diet, you may need to drink a little more, because it takes water to eliminate protein wastes (nitrogen). If you follow a high-vegetable & fruit diet, you may need less because fruits and vegetables are water-rich.

Another consideration is how much you exercise and how much you sweat.

One good way to know is to look at your urine. If it's dark yellow, you probably don't drink enough water. If it's clear of very pale yellow, you probably drink too much. You urine should be a light straw color.

2) Could I drink too much water? Yes, and this can cause a "dilution syndrome" or hyponatremia, and you might feel lightheaded.

3) Could drinking ice-cold water hurt me? Aside from giving you a "brain freeze," stomach cramps or even gut cramps, ice-cold water is not really dangerous. Just uncomfortable.

4) Tap water or bottle water? Bottled water has no nutritional advantage. Actually, it may contain fewer minerals than tap water and poses a higher risk for bacterial contamination. City water is highly tested and water districts do their utmost to keep their water of high quality. City tap water, by law, contains fluoride. The downside of city tap water is the chlorine taste. To avoid that, you may fill up a water pitcher and keep it out or in the refrigerator. Chlorine evaporates and the taste disappears quickly. Filtration, unfortunately, removes many desirable minerals, and is a personal choice.

Water is good for you, and should be the drink of choice. Want to slim down, avoid insulin resistance and get rid of body wastes? Stay away from sodas and drink water instead.

WATER, it's a healthy thing.

Until next time.

domino marie

Quick and Easy Meals

2009-08-27T19:13:00.000-07:00

I'm a gourmet cook and I over the last 37.5 years of my marriage, I've cooked some 25,000 meals (excluding breakfasts) for Dr. D… But today wasn't one of these days 'cuz I went out to lunch with a couple girlfriends. First time in 3 years (I know, I'm pathetic when it comes to social life.)

Point is, Dr. D. had to fix his own lunch today. It's not like I had abandoned him. The refrigerator was filled with food: a fillet of fresh fish to be grilled; a tray of chicken tenders to be sautéed; cans of tuna, sardines and herring chilling; fresh carrots and tomatoes; apples, pears, papaya and banana; and yogurt; and whole wheat bread and tortillas. Enough?

When I came home, there were no dirty pots or pans, just a plate on the side of the sink. "Well, did you have lunch," I asked, worried that Dr. D. would just have skipped a meal (a cardinal sin, if you ask me.) Lesson: this guy won't cook.

"'Of course; and a very healthy meal… herrings, carrots, peanuts, and whole wheat bread." D. was in a rush today and had to cook-and-eat in five minutes.

"Dear," he said, "you can really fix a healthy meal AND eat it in five minutes. Don't give me the I don't have time excuse, because it takes no time to fix a balanced meal, and you don't need to cook either."

I must say that D. has a point. While America hides behind excuses like "I don't have time" or "I don't cook" to justify fast food diet and weight gain, there are alternatives for no-cooking, no-time meals. Take it from D. For over 20 years, he packed his lunch before setting out to his medical clinic where he would have a 10-minute lunch (on good days) between two emergent care patients.

Here are a few of Ds. combos:

- Carrots, whole wheat bread, hard boiled egg white, apple.

- Roma tomato, canned tuna in water, whole wheat bun, nectarine.

- Canned green beans with almonds and olive oil, whole wheat roll, turkey breast.

- Black beans with canned salmon, whole wheat tortilla, apricot.

- Yogurt, granola, frozen-defrosted raspberries, and whole grain crackers.

Or any left-over soup I had made the night before and could get into the microwave that day.

Dr. D. says: Control what you eat. Pack your own healthy lunch.

ALCOHOL-FREE WINE

2009-08-22T12:09:00.000-07:00

Q: Does de-alcoholized wine have the same anti-oxidant properties as regular wine?

A: Yes. But not only that: they don't have the negative aspects of alcohol (heart disease and cancer.)

Alcohol-free wines are made from the same grapes as traditional wine. For that reason, they contain the same beneficial antioxidant, resveratrol.

Alcohol-free wines and exist in four varieties:

- Brut Sparkling

- Cabernet Sauvignon

- Chardonnay

- White Zinfandel

Since the alcohol is filtered out of the wine before bottling, either by cold filtration or other process, all you get is the taste of grape, without the taste of alcohol.

A glass of alcohol-free wine contains about 30 calories, vs. 100 to 120 for a glass of regular wine. How does it compare to grape juice? Same anti-oxidant, less sugar, fewer calories.

We tried a cabernet variety at my last birthday party. I thought the taste was quite acceptable, and didn't feel deprived while I walked around the party crowd, sipping from my glass of red wine.

If you're trying to lose weight, to keep your weight down, are the designated driver or are a recovering alcoholic, non-alcoholic wine are a discreet way to "blend in" and still stick to your commitment.

Non-alcoholic wine: it may not be "gourmet" but it's a healthy thing!

CARING for ourselves

2009-08-22T05:53:00.000-07:00

It's Saturday and finally sunny on the Rio Paraguay. Asuncion is gleaming white in the distance. As I'm downing my 3rd tumbler of Mate Cocido, I muse over the fish-and-eel diet of the blue heron standing still in the swamp below my window, and I wonder how the fowl's diet differs from last night Sushi dinner at Hiroshima... The heron doesn't drink beer and he works hard for his food, flying from swamp hole to swamp hole and doesn't eat anything out of a cardboard box.

Indulge me... it's Saturday and I'm slowly coming out of my frozen state. Since my fingers are still numb from the 10 degree celsius in the apartment, I'm going to spare you from my typos and refer you to an earlier posting on CARING FOR OUR HEALTH.

PERSONAL RESPONSIBILITY, a healthy diet and a little exercise can do more for us than any healthcare reform and billions of dollars poured into a vacuum-sucking, bottomless system.

See my post at:

http://dominomarie.wordpress.com/2009/08/12/healthcare-vs-illness-care/

Have a nice cup of tea....

EAT well, and LIVE WELL

Domino marie

All About Carbs

2009-08-22T05:12:00.000-07:00

For the last 2 days, I've blogged about carbs, telling you how we NEED carbs in our diet IN VARIETY and IN MODERATION, of course. And the Carbohydrate Authorities have heard my plight and are answering every question you may have on carbohydrate nutrition, glycemic index and then some...

So, pour yourself a nice cup of tea, or make a big tumbler of Yerba Mate (you can see I'm still stuck in Paraguay)... and read on...

http://www.medicalnewstoday.com/articles/161547.php#ratethis

EAT carbs, and LIVE WELL

Domino marie

FIBER FOODS

2009-08-20T16:02:00.000-07:00

In my last column, I labeled carbs as "good" and "bad." Really, there is no such thing as a good or a bad carbohydrate. After all, glucose is glucose. But some carbs come with a better packaging than others. Our goal is to choose the best packaging, and I'm not talking about the pretty box on the shelf...

Take white sugar, for example. Highly refined, it's just sucrose. But change it for raw (brown) sugar, you now get some minerals with it, and better nutrition.

The more complex carbohydrates are better for us because they carry other nutrients: fiber of course, but also protein, omega 6 and omega 3 fatty acids, vitamins and minerals. The more "stuff" in a food, the more "nutrient-dense," and the better for our health. The trick is to get the most nutrients for the least calories.

What does that mean to your plate? In terms of carbohydrates, it means to choose from whole vegetables, fruits, beans and whole grains, the higher in fiber the better. So, here is my list of my 5 top fiber foods:

Black Beans and other dried legumes.
Broccoli
Raspberries and other red berries
Barley and Quinoa grain
Apples and Pears

See below the nutrition info, not the best post I've managed, but you can see the nutrition analysis for each of the 5 foods.

FOOD	Fiber (g)	Cal.	Carb Protein Fat	Vitamins	Minerals	Omega 6/ Omega 3
Black beans (1/2c) (boiled, no salt) & dried beans	10	100	18g 7g 1g	Folate Thiamin	Manganese Phosphorus Magnesium Iron	90 / 75
Broccoli (1c) cooked	9	98	21g 7g 1g	Vit K Vit C Vit A Folate	Manganese Potassium Phosphorus Magnesium Iron Calcium	143/333 mg
Raspberries (1c) & Red Berries	8	64	15g 1g 1g	Vit. C Vit. K	Manganese	306/155 mg
Barley (1/2c)	3	94	22g 2g 1g	Niacin	Manganese Selenium Iron	303/33 mg
Apples & Pears With skin (1 small)	4	77	21 0 0	Vit. C		64/13 mg

CARBS & CARBS

2009-08-19T15:10:00.000-07:00

Good carbs, Bad carbs;

High carbs, Low carbs;

No carbs.

What carbs?

I must be fielding dozens of questions daily about carbs. There seems to be such a wide misunderstanding of what carbohydrates are and do that I thought I'd blog on carbs.

Carbohydrates are the major source of energy in the human diet. All carbs break down into some kind of sugar, mostly glucose. Glucose is the preferred source of energy for muscle work and the ONLY source of energy for brain work. So, when one asks me for a NO CARB diet, I tell them "Don't try it!"

SIMPLE carbs are either made of ONE or FEW sugars: either glucose or fructose. Glucose and fructose combine in short chains to form simple sugars found in beer (maltose), milk (lactose) and cane sugar (sucrose). These simple carbs take very little to no work to digest and are very quickly carried into the blood. This is great for the athlete who needs a quick burst of energy, or for a brain "sugar high" before an exam: great instant energy burst. Within two hours or less, their effect is gone.

COMPLEX carbs are made of long chains of glucose and/or fructose, forming what we call cellulose and starch. Because they are long and sometimes twisted on themselves, these chains take longer to break down and they release their energy slowly. That's why complex carbs are recommended before long-lasting efforts. Their effect lasts up to four hours or more.

GOOD carbs are complex carbs. They are found in starchy vegetables (sweet potatoes, yams, squash) and fibrous plants (broccoli, spinach, apples). They are also found in grains and grain products (whole breads, barley, wheat, bulgur, quinoa, brown rice.) Mixed carbs combine simple and complex sugars (i.e., whole oranges.)

BAD carbs are refined and simple sugars. The list is long, starting with white sugar, juices, sodas, beer, candy. Simple carbs like white flower and sugar are major ingredients for cookies, crackers, chips, white breads and other highly processed foods. Perhaps the most infamous "bad" carb is High Fructose Corn Syrup (HFCS).

HFCS is a syrup derived from corn. The problem is that the human body is not made to process this particular form of fructose. HFCS is like bad coal in a furnace: it burns poorly and makes lots of wastes. The body, unfortunately, store this waste as fat. Sadly, HFCS is present in most soft drinks and processed sweet foods.

The human body is made to burn carbs. But we must choose our carbs wisely. NO to soda, cookies, crackers and white bread, but YES to whole grains, vegetables and fruits. Complex Carbs: that's a healthy thing!

BAN THE HAM

2009-08-18T06:32:00.000-07:00

Are we seeing the end of the ham sandwich?

The World Cancer Research Fund is asking parents to stop serving kids processed meat. The reason? Processed meat such as ham, bologna and salami can lead to bowel cancer.

Cancer Council nutrition manager Kathy Chapman recommends limiting the amount of processed meat a child eats. There are two reasons for that recommendation:

1 - Processed meats such as ham, bologna, salami, hot dog and pastrami are loaded with sodium nitrite and are high in saturated fat;

2 - Processed meat are low in healthy vitamins and minerals and a child eating only processed meats for lunch is missing out on full nutrition.

Ham sandwiches are easy to prepare and oh-so popular… and OK in moderation.

What's our new strategy? Let's keep that ham sandwich once a week, and find other options for the rest of the week:

- tuna sandwich or tuna lunch-pack with baby carrots;

- hard-boiled egg with cherry tomatoes;

- bean dip with vegetable sticks and sunflower seeds;

- home-roasted turkey with lettuce & tomato.

Add a fruit to that and your kids will thank you... in 20 years!

THE RULE OF THIRDS

2009-08-17T16:58:00.000-07:00

Q: Why does Marie develop her healthy, easy recipes for THREE servings?

A: Because there are 2 servings for the guy and 1 serving for the girl.

Well, I'm exaggerating a bit, but not far from reality. Women, typically, need fewer calories than men to meet their needs. Since women are usually shorter than men and have less muscles to feed, they need to eat less.

A recent study showed that women ate less when in the company of men than in the company of women. Perhaps it is to show that they are economical, or that they care for their weight, or perhaps that they instinctively adjust their food quantity to that of the man's plate.

That's why I develop recipes for 3 servings: 2 for the man, 1 for the woman.

That's why I use 2 different plate sizes at the table: 1 regular dinner plate for the man, a smaller salad plate for the woman.

Once served, one plate looks as full as the other: it's all relative.

(See recipes at http://ninisrecipe.blogspot.com/ )

RAW FOOD and DIET

2009-08-13T13:16:00.000-07:00

Rawfoodism (or Rawism) is catching on, as people try to vary weight loss diets. But eating exclusively raw foods is really a lifestyle rather than a weight loss program.

WHAT - An exclusive raw food diet is based on unprocessed foods, usually "organic" and plant-based, and usually low in fat. Fruits, vegetables, seeds, nuts, beans, grains, legumes, either raw or dehydrated are the pillars of rawism. But some followers also include raw eggs, unpasteurized milk, raw fish, and raw meat.

WHY - Rawfoodists argue that raw foods are healthiest. They claim having more energy, clearer skin, better digestion, and reduced risk of heart disease. They believe that raw foods contain essential vitamins, minerals and helpful digestive enzymes that are otherwise destroyed in cooking.  

A BIT OF SCIENCE - Digestive enzymes do not come from the food we eat, but come from the body's hormonal response to food (mostly from the pancreas.) As for the vitamins and antioxidants in food, they can be either destroyed by cooking (i.e. vit.C) or activated (beta-carotene, lycopene.)

FOOD SAFETY - The greatest issue I see about rawfoodism is the risk for food contamination. Raw protein such as eggs, milk, and fish are a risk for bacterial contaminations with listeria, salmonella, vibrio, and e-coli (to name only a few.) Similarly, raw vegetables and fruits are at high risk of contamination by bacteria, pesticides and herbicides, even if organically produced. People with compromised immunity should not consider a raw food diet.

MY TAKE ON IT - Benefits of a new diet are relative to where we started. If we moved from an all-meat, all-cooked, high-fat or highly processed food habit to an all-raw diet, it is very likely that, after a period of adaptation, we'll feel better and our arteries will thank us. But if we already eat a variety of fresh fruit and vegetable, healthy oils, cooked AND raw, I don’t see the advantage of going all-raw.

Going "exclusively raw" is an extreme way to go and, like all extreme diets, opens the door to nutrition deficiencies. This said, raw foods do have a place in our eating plans, in variety and moderation. Enjoy your fruits and veggies (after washing them), your quality sushi and your carpaccio.

ALTERNATIVE - Try stir-frying your foods: a quick flash of high heat will kill bacteria while preserving most of the vitamins, color, texture and taste!

Until next meal, EAT, and LIVE WELL

dominomarie

BIRTHDAY WISH

2009-08-12T15:53:00.000-07:00

Today is my birthday and I can make any wish I want… so, there it is. I wish all my family and friends would ….

*** BAN BIRTHDAY CAKES ***

I know, I know, another very unpopular wish and probably very unrealistic… or, is it?

Some 20 years ago, my husband proclaimed a ban on birthday cakes at work. This was hardly out of character. As a family physician, he was concerned not only about his patients' health, but also about the health of all of his employees, friends and family members. Just as he banned Girls Scout cookies, double-cheese & pepperoni pizza, cheeseburgers and soda from our home, he started to ban birthday cakes from our workplace. There was some grumbling, but with about 50 birthdays to celebrate here and there, the sum of the calories his staff would ingest was just astronomical. Besides, as a health corps, we needed to show a good example to our community.

Since then, there has been almost no birthday cake in my life. Is that to say that we don't celebrate? Absolutely not! Here are a few healthy ways to mark the passing of another year.

1 - Take the day off and do something active with your partner. For us, it was going sailing or boating or fishing or windsurfing.

2 - Make a dinner date with friends. We'd pick a nice restaurant, with healthy choices on the menu ("Healthy Dining in Orange County" as reference book).

3 - Invite friends who have great conversation skills. This is something I learned in South America, where "La Charla" is more important than the food. Talk more, eat less.

4 - Instead of cake, celebrate with fruit-based dishes: a crown of baked apples or peaches, cups of raspberry parfait, frozen lime granita (in the fruit), banana flambé, jelloed fruit salad crowns, etc…

5 - For the kids, we started replacing the traditional birthday cake by the birthday pizza, giant candle and all…

To this date, I haven't heard anybody complain.

SNACK ATTACK

2009-08-11T16:25:00.000-07:00

I receive a number of questions every day and I thought I'd share some of them with you and try to answer...

Q: I want to lose weight but I'm always hungry in between meals. What's a good snack?

A: A snack between meals is a good idea, since it keeps the cravings away and prevents over-eating at the next meal. But wait at least 3 hours between your last meal and the snack. Choose a mix of fiber and lean protein since both are slow to digest and are more likely to keep you full than a candy bar. Here are a few combinations you might try.

- a small apple and a tablespoon of peanut butter

- 4 oz of low-fat or non-fat yogurt with 1/2 banana (use sweetener instead of sugar)

- 1/2 lettuce-tomato-egg white sandwich with 1 teaspoon light mayo

- a few carrots or celery sticks with 1 Tblsp hummus

- 1/2 cup low-fat cottage cheese with 1/2 cup pineapple chunks (packed in own juice)

- 1 pear with 7 walnuts

- 1/2 cup bean-mango salsa with a small corn tortilla

- 3 whole wheat crackers with 1 Tblsp light cream cheese and cucumber slices

- 1 cup of diet jell'O with a nectarine

Take the time to sit down and enjoy.

DEWAP* -- EAT WITH A PURPOSE.... in that case, your purpose is to stop the cravings. Look at the color combination, experience the textures, vary the tastes, and never take a meal--even a snack-- lightly. They ALL matter!

HARD TIMES DIET

2009-08-10T14:42:00.000-07:00

You would think that during a recession, people would eat less and lose weight. Not so, say the latest reports on obesity. Apparently, people may lose their homes and their jobs, but they gain weight.

The simple explanation is that high-fat, high-sugar items are cheaper than quality foods. The more complex explanation is that people crave high-fat, high sugar items in response to stress. Add the two and we end up with expanding waistlines in a shrinking market.

Don't be a health victim of hard times.

Here are a the six tips to the DOMINO's Hard Times Diet:

1 - Cook at home and Eat at home, and grow you own veggies.

2 - Fill your pantry with nutrient-dense, protein-rich plant products: dry beans, lentils, brown rice, pasta, tomato sauce.

3 - Select inexpensive sources of animal protein: eggs and milk.

4 - At the store, shop around the outer aisles: the produce section, the bakery, the dairy and the fish & meat sections are usually on the periphery. Avoid the center aisles, often filled with dangerously fattening and expensive items.

5 - Forget the beer, booze and wine, as well as bottle juices and soda. Tap water is fine.

6 - Leave the car at home and walk to the store as often as possible: save gas money and get your exercise at the same time.

Your health is your ultimate wealth; save it!

Zucchini, baby!

2009-08-10T08:43:00.000-07:00

If you don't care for cucumber, perhaps you can reconcile yourself with the cucurbita family by making friend with Mister Zucchini.

"La courgette" of the French, actually translates in English with an Italian name: Zucchini. This summer squash grows very quickly, only a couple days from flower to fruit. But harvest it quickly, because it becomes overgown and loses its nutty taste in just a couple days more.

The flower is edible, sauteed or fried. I prefer it sauteed, of course, with garlic and parsely, folded in an omelette. It can also be stuffed with a ricotta cheese stuffing and baked in the oven. A very, very delectable and nutty treat!

It is the green zucchini, however, that is the most used. Chose them small (6-7 inches long) with as dark a skin as possible. The darker the skin, the more nutritious. There is no need to peel the zucchini: just wash and slice.

With only 19 calories for a small zucchini, you can see why it's the King of healthy veggies. Other numbers you might want to know: glycemic load of 2, 4 grams of carb, 1 gram of fiber and 1 gram of protein, with a nutrient completeness score of 86. It provides 33% of daily vitamin C needs, and 10% of manganese and potassium.... all that in ONE little zucchini (108 grams).

Raw or cooked, zuchs are great on the table. See more of my zucchini recipes at

http://ninisrecipe.blogspot.com/

Zucchini, it's a healthy thing.

Domino Marie, RD

YERBA MATÉ

2009-08-05T08:33:00.000-07:00

I could not live in Paraguay and omit to write about Yerba Maté (pronounced "yerba mah'tay.")

La "Yerba," as they call it here, is made with the leaves and stem of the bushy tree Ilex paraguarensis. It has been used for centuries by the Guarani Indians who claim that the plant has many properties: stimulant to the central nervous system, diuretic, and antirheumatic. I take the "curing" properties of Yerba Maté with a grain of salt and I suspect that the diuretic properties are directly related to the amount of water that goes with every drink. This said, it is a healthy drink and an essential part of dietary customs in this country where coffee and tea are a luxury.

The chemical composition of the Yerba Maté is close to that of green tea, with xanthines (of the caffeine family), theophylline, and theobromine, stimulants also found in coffee and chocolate. It also contains potassium, magnesium and manganese. Caffeine content varies between 0.3% and 1.7% of dry weight (compare this to 2.5–4.5% for tea leaves, and 1.5% for ground coffee).

The Paraguayans are very attached to their Yerba, as they should, and unlike the Uruguayans and Argentines who have made folklore out of drinking Maté, the locals have remained very traditional and ritualistic. Here is how "La Yerba" appears throughout the day.

- MATÉ - At daybreak, one prepares the Maté. In the Guampa (a round gourd-like cup) packed with yerba half or ¾ full, pour very hot (but not boiling) water about half way; wait for the yerba to absorb the water and pour to the top. Insert the "bombilla" (metallic or wooden straw with built-in strainer) and sip. The first cup is very strong and bitter and is often sipped by the preparer before passing it around. This is a morning ritual, a time for meditation and contemplation, and one does not eat breakfast until the Maté ritual is finished.

- TERÉRÉ - This is the all-day-long cool drink for some, and a refreshing drink during work break for others. The guampa for teréré is different from the one for maté. It is tall and slender, often made of goat horn or Palo Santo wood. To prepare the teréré, pack the guampa with yerba mate, and prepare a cooler with lots of ice and a little water. AND ADD "Juju"… these are curative herbs, and it is a science in itself. You can stop at just about every street corner to buy your "refrescante" and ask the "herbalist" for the plant that will cure you. Rosemary, ginger, horsetail, malva, rue, valerian, mint, anis, burrito, eucalyptus, stevia, and a hundred more. The herbalist will prepare its concoction of leaves, stems and roots, put them in a mortar and mash them with a pestel… this is the mix you put in your cooler and let steep all day long. Pour this on top of the yerba and sip. Some swear by it… I like my Yerba plain, sometimes with rosemary and rosella (hibiscus). The custom is to pass the guampa around (always in the same unbroken circle) and sip the terere to the last drop.

- Cocido - This is my favorite and my daily breakfast drink. It has replaced tea and coffee in my book. I find it stronger than tea without the bitterness, and it gives me the same jolt as coffee without the stomach acidity. There are many ways to prepare the Cocido Quemado and I plan on videotaping my neighbor making his one of these mornings. This is the way I prepare mine. Once a week, I toast a skillet-full of Yerba until really dark and smoking (similar to toasting coffee beans). Once cooled, I store the "cocido" in a tin can. To prepare the morning cocido, I fill a nylon tea strainer with 2 tablespoons of toasted yerba and place it on top of a 12-oz tumbler. I pour 10 oz of almost-boiling water and let it steep for 1 minute. Then, add 2 oz of non-fat milk and some sweetener. Three of those fill my morning, for a total of 30 oz of water, 6 oz of milk and no sugar, and stave-off my cravings until lunch.

My kids in the US tell me to try it under pressure… they mean to fill the coffee espresso machine with one measure of yerba, and … give it a shot!

YERBA MATE, try it, it's a healthy thing.

GREEN TEA & CANCER PREVENTION

2009-08-04T10:29:00.000-07:00

By Marie Dufour, RD - Cancer is the second cause of death in developed countries, after heart disease. Many of us adopt healthy lifestyles to reduce our risk of developing cancer. Some of our live-well strategies include a low-fat-high fiber diet, daily exercise, and moderate (or zero) alcohol consumption. Many add a round of vitamins (C, A, D, E) with or without reason. And many add "natural" antioxidants, one of which is green tea. But is green tea effective in preventing cancer?

In the review of 51 studies totaling1.6 million participants, researchers looked for an association between green tea consumption and the prevention of various cancers, including mouth, digestive tract, lung, breast, cervical, uterine, bladder, and prostate.

But investigators could not come to a definite cause-to-effect relationship between drinking green tea and cancer prevention. ₍₁₎

On the positive side, green tea contains less caffeine than regular tea and "appears to be safe at moderate, regular and habitual use."

Yet, a word of warning: green tea contains small amounts of vitamin K, which can make anticoagulant drugs, such as warfarin, less effective.

While green tea has been shown ineffective in inducing weigh loss, studies are ongoing to learn more about the components in green tea and their effects on diabetes and heart disease.₍₂₎

So, go ahead and enjoy your cup of green tea, but when it comes to cancer prevention, keep watching your food choices and your activity patterns. And--as a friendly reminder-- don't smoke, neither cigarettes nor marijuana!

(1) Boehm K, Borrelli F, Ernst E, Habacher G, Hung SK, Milazzo S, Horneber M. Green tea (Camellia sinensis) for the prevention of cancer. Cochrane Database of Systematic Reviews 2009, Issue 3. Art. No.: CD005004. DOI: 10.1002/14651858.CD005004.pub2.

(2) National Center for Complemenatry and Alternative Medicine.

FABULOUS ASPARAGUS

2009-08-03T18:44:00.000-07:00

By Marie Dufour, RD - Among the healthiest vegetables and one of the favorites for summer grilling is the fabulous asparagus. Like the other members of the lily family, it has important antioxidant properties.

Topping the nutrient density chart, these little green spikes offer a bundle of vitamins, minerals and fiber, all for only 27 calories per cup (4 calories per spear). They are a terrific weight-loss food as well as all-around good health warrior.

Loaded with vitamin K (70% of recommended daily value), very low in sodium, with 3 grams of fiber, but only 5 grams of carbohydrates, they score a 94 on the nutrient balance scale.

But that's not all. Asparagus are rich in folacin (for heart health), and one of the richest source of rutin, an antioxidant that strengthens the walls of capillary blood vessels.

As for cancer prevention property, asparagus contain glutathione, a potent antioxidant thought to have anti carcinogenic properties.

Fresh or frozen, asparagus spears are easy to prepare. Lightly steamed, sautéed, or grilled, they are one more green vegetable to put on your plate.

For quick summer grilling try this: place a bunch of fresh asparagus (after washing them) in a baggie, add 1 tbsp. olive oil and the juice of ½ lemon and refrigerate for 1 hour. Heat up the grill and cook the asparagus, rotating them often, for about 7 minutes. A twist of cracked pepper, no salt needed. Enjoy!

PROBIOTIC… like in "YOGURT"

2009-07-31T17:13:00.000-07:00

By Marie Dufour, RD - Have you taken a look at the dairy case lately and inspected the florishing varieties of yogurt? All these new "probiotics" varieties claim their superiority in healing your gut… at a price. Is it a marketing tool or is there any benefit to the special "Probiotic" variety?

But what are Probiotics, exactly? They are live microorganisms such as bacteria and yeast that may bring you a health benefit.

Traditional yogurt contains Lactobacillus bulgaricus and Streptococcus thermophilus. In that sense, traditional yogurt IS a probiotic. In the new "probiotic" yogurt, a third strain is added (Lactobacillus acidophilus.)

Is there any benefit to this 3^rd bacteria? Many are of the opinion that having two bacteria in a yogurt creates a hostile environment in which a third bacterium is unlikely to survive. A recent class action suit against Dannon questions the health claims related to Activia and DanActive.

Whereas the benefits of traditional yogurt are well documented, there is currently no scientific evidence that adding other bacteria to the "Probiotic yogurt" confer any additional benefit.

Save a few pennies: traditional yogurt is probiotic enough, and it's inexpensive.

Save a few pounds: non-fat, plain yogurt is low in calories and is also a "Prebiotic" food since it contains the needed carbs tu sustain the multiplication and growth of those little probiotics.

CAULIFLOWER POWER

2009-07-30T13:46:00.000-07:00

By Marie Dufour, RD - Cruciferous vegetables are another group of veggies that contribute greatly to our health. They are named "cruciferous" not because they are a cross to bear, but because their flowers have 4 petals arranged in form of a cross. Examples of this family are cauliflowers, cabbage, broccoli, kale, bok choy, collard greens, radish and watercress.

High in vitamin C, folate, fiber, selenium and sulfate compounds, cruciferous contribute to good health in many ways:

- Heart health: their high fiber content help eliminate cholesterol; folate is an anti-oxidant and its consumption is one of the 6 healthy behaviors recommended for heart health.

- Liver health: indoles and sulfate compounds help the liver in phase 1 and 2 of its detoxification process.

- Cancer prevention: selenium has been associated with prevention of certain cancers (prostate, colon, breast) and is known to boost immunity.

- Weight control: Low in calories and fiber-rich, cruciferous provide high volume and satiety.

Raw cauliflower may be difficult to digest for some individuals. After being blanched (1 minute in boiling water) then cooked, cauliflower is more digestible. Steamed, sautéed, au gratin, in soups, even in soufflés, curried or stir-fried, cauliflower (and its cousins) pack nutrition power.

See CAULIFLOWER AU GRATIN at http://ninisrecipe.blogspot.com - August 24, 2008 post

THE VIRTUES OF ONIONS

2009-07-28T16:51:00.000-07:00

By Marie Dufour, RD - The Onion (Allium cepa) belongs to the lily (Allium) family. It is a close relative of garlic, shallots, scallions, chives and leeks.

Nothing opens the appetite like the odor of onions cooking. In fact, the World Health Organization (WHO) supports the use of onions for the treatment of poor appetite. But there is more. Onions are a wonderful part of a healthy diet and can contribute in overall health in many different ways.

Weight Control: They are low in calories and a good source of dietary fiber.

Heart Health: onions contain folic acid and the antioxidants quercetin, a flavonoid associated with heart health.

Liver Health: onions are rich in sulfur compounds, essential in the liver detoxification process and in fat metabolism. This makes them part of a lipid-lowering diet.

Finally, they have been shown to have a beneficial effect in stomach cancer prevention.

Onions have the advantage to have a long shelf life. Yellow, white or red; large Maui sweet or small Italian cippolino; sliced raw over salad, glazed in sauce, stewed in soup, candied in tart, onions are the ultimate versatile veggie.

LESS SODIUM - MORE HEART

2009-07-27T15:50:00.000-07:00

The American Heart Association recommends that patients with heart failure limit their sodium intake to less than 2,000 milligram per day (less than one teaspoon.) BUT we can all benefit from limiting salt in our diet. The lower our sodium intake, the better our heart health. The Recommended Intake for sodium is 1500 mg (2/3 teaspoon) for men and women under 50 years old, 1300 mg from 50 to 70 years old, and 1200 mg after age 70.

About 75% of sodium in food comes from processing, 10% is found naturally in food, and another 15% comes from salt added during cooking or at the table.

To cut-down on sodium, here are a few tips:

1 - Limit processed foods such as ham, bacon, hot dogs and lunch meats; frozen meals and seasoned rice and pasta dishes.

2 - Choose canned soups, vegetables, other canned goods labeled as "low sodium." Drain and rinse canned goods before use.

3 - Avoid MSG, baking soda, soy sauce, garlic salt, dehydrated soups and bouillon cubes.

4 - Cook without salt, and only add a dash of salt once the food is in your plate.

Your heart will thank you.

http://www.americanheart.org

LACTOSE INTOLERANT

2009-07-22T12:57:00.000-07:00

by Marie Dufour, RD - While some refer to it as "milk allergy," lactose intolerance is not truly an allergy, neither is it life-threatening. It is an inability to digest lactose for lack or insufficiency of the enzyme lactase. It affects 90% of Asians, 80% of Blacks, 53% of Hispanics, and 15% of Whites.

Milk is a primary source of calcium in the diet, but lactose-intolerant individuals are not able meet their calcium needs by drinking milk. They often resort to soy or rice beverages that have been supplemented with calcium. Unfortunately, that kind of calcium (calcium carbonate) poorly disolves and deposits at the bottom of the carton.

In most cases, individuals can tolerate about ½ cup of milk daily, and can boost their tolerance by increasing their daily dose little by little. Other strategies in getting milk into the diet of a lactose-intolerant person are:

- yogurt and hard cheeses: they contain less lactose;

- lactose-free milk;

- lactase tablets like Lactaid or Dairy Ease;

- foods rich in calcium: kale, broccoli, almonds, and fortified orange juice, canned sardines or salmon.

If calcium-fortified soy, rice or almond milk are a primary source of calcium, make sure to shake the carton before pouring.

For bone and teeth health, get your calcium: milk is the best source.

VEGGIES FOR KIDS

2009-07-21T13:11:00.000-07:00

By Marie Dufour, RD - Getting our children to eat 5 servings of fruit and vegetables a day may seem a difficult task when kids say they don't like vegetables. Whether toddlers, kids, tweens or teenagers, there are ways to present our children with a positive experience.

- Appropriate serving size: between 1 tablespoon per year of age for a toddler and ½ cup of cooked vegetables or 1 cup of raw vegetables for teenagers. (One cup is the size of a baseball)

- Variety of color: vitamins and minerals come in a variety of colors. Make the plate colorful.

- Mixing it up: 5-a-day can be 3 fruits/2 veggies, or 3 veggies/2 fruit, and anything that adds up to 5 (good game for preschoolers).

Some ways to add veggies in traditional dishes are:

- adding them on top of a pizza (less cheese, more tomato, mushroom, broccoli);

- making vegetable soup velouté (potato-leek, carrot-squash) topped with crunchy croutons;

- mixing them to pasta (pasta primavera), inside shepherd's pie (tomato sauce & peas), in fried rice (zucchini, sprouts), in chicken pot pie (spring mix) or tacos;

- adding a vegetable puree to mashed potatoes: it changes the color and it's fun;

- adding peeled (with a potato peeler) ribbons of carrots, zucchini, radishes, cucumber on the plate for decoration;

- crunchy dehydrated veggies (snow peas) are fun, but in moderation: fat and salt added!

Encourage the child to take just ONE bite of each and never force them to finish. Repeat at every meal. Eventually, kids eat their veggies. Taste is a matter of habit. Repeated exposure is the key to widening a child's taste.

COUNT THE ALMONDS

2009-07-20T14:59:00.000-07:00

By Marie Dufour, RD - Almonds, like other tree nuts, are an essential part of a healthy diet. But, be careful. They are also packed with calories.

A few years ago, came the cry "Almonds are good for you," and we started gobbling almonds by the bagful. Unfortunately, if we added these nuts without counting and without taking something else out of our plates, the pounds may have been adding up on our waistline.

Almonds are a great source of vitamin E, an antioxidant that may help neutralize the free radicals that can damage our cells. They are a good source of dietary fiber (3.5 g/oz) and plant protein (6 g/oz). They also contain 13g of unsaturated fat per ounce. The good part is that they are cholesterol-free; the dangerous part is that they contain 163 calories per ounce.

Say you really want your dose of antioxidant and good polyunsaturated fat, you will get the same amount with 1 cup of broccoli, 1 teaspoon of olive oil, and 1 cup of green tea, for only 70 calories.

And who really knows how many almonds in one ounce? Depending on the size and freshness, anywhere from 10 to 25. Are you really counting?

TEACHING TODDLERS TO EAT

2009-07-17T15:41:00.000-07:00

By Marie Dufour, RD - As adults and caregivers, it is our responsibility to teach our children about everything… including eating properly. Unfortunately, modern lifestyles and the abundance of erroneous messages have us lost and confused. Toddlers have very different eating patterns, stomach sizes, and taste buds than their older siblings and parents. Yet, we often expect that toddlers eat the same way adults do. By doing so, we tweak a child's ability to self-regulate, and promote poor eating behaviors that, in the long term, may result in overweight and obesity.

Problems

- Adults have chaotic eating hours, but toddlers have small stomachs and must be fed more often.

- Toddlers have a short attention span and it is unrealistic to have them sit through an entire dinner.

- Parents often serve excessive portion sizes, yet force the child to "Clean up the plate," thereby destroying the child's natural ability to self-regulate.

- In our eagerness to have the child eat, we offer the child with safe but restricted choices, limiting their taste palette.

- To appease the child, we often serve sweetened drinks with meals, adding unnecessary and empty calories.

- Since there is little time for family interaction, we let conflict enter at the dinner table, a threat for the child, a stress that may lead to a stress-food association and have repercussions in the future.

Solutions

- Eating at regular hours, with frequent feedings: it is normal for a toddler to want a small snack only 2 hours after a meal.

- Limit feeding time to 15 or 20 minutes.

- Serve adequate portion sizes (1 tablespoon of each food per year of age), and whatever happens, never force a child to finish its plate.

- Encourage variety: present the child with several choices and have them taste just one teaspoon of each new thing. Do this routinely. Even if the child refuses it the 1^st time, it will get used to trying new things.

- Serve water or skim milk only.

- Keep conflict out of the dinner table.

EAT VOLUMES TO LOSE

2009-07-16T15:31:00.000-07:00

By Marie Dufour, RD - For those who want to lose weight or even maintain their weight, adopting the concept of "volumetrics" is a good idea. Filling up on calorie-poor (but nutrient-rich) foods such as fruits, non-starchy vegetables, low-fat dairy, and broths allows us to eat less of the calorie-dense foods such as fat, chips, cookies, or crackers.

The key to long-term weight loss is satisfaction. More than satiety (feeling full), satisfaction relates to the entire nutritional experience: variety of choices, colors, textures, tastes and… prices. Here are a few ideas to help tip the balance in favor of satisfaction.

1 - Fresh fruits with long shelf life: apples, bananas, pears, grapes, plums;

2 - Versatile veggies: onions, tomatoes, zucchini, bell peppers, carrots;

3 - Frozen: green beans, broccoli, cauliflower, carrots, mixed; blueberries, raspberries, strawberries, melon, peaches, mixed;

4 - Canned (low sodium): tomatoes, sauerkraut, pears, peaches;

Last tip - Buy fruits and veggies that are in season. Avoid imported produce: this will not only help you keep the cost down, it will also keep the world's carbon footprint in check.

THE DAILY CRUNCH

2009-07-16T15:23:00.000-07:00

Good evening all - The latest reports on obesity surprised me and made me jump into action.

In spite of all the funds spent in the last 10 years to prevent overweight and obesity, NOT ONE SINGLE U.S. STATE has reduced its obesity numbers.

In California, the cost of obesity alone is TWICE that of the current deficit.

As a dietitian, community nutritionist, lifestyle coach and public health advocate, I have to do something about it.

Here is my daily blog, THE DAILY CRUNCH. I will post tips and ideas on how to keep our national weight within reasonable numbers.

You can subscribe, comment, and forward these articles. I welcome participation. It will take more than a village to grow nutritional health into our obese nation.

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Marie Dufour, RD