Select the Right Proteins

Compare the following Proteins
6 oz porterhouse – 38g protein, 44 g fat, 16g saturated fat

6 oz salmon – 34 g protein, 4 g saturated fat, 18g good fat

1 cup lentils – 34g protein, <1g fat, high in fiber, vitamins, minerals and phytochemicals

Pick protein by the least amount of feet – fish, poultry, then 4 legged animals.

Fish – good food for the heart and the brain
       – protects arteries and blood pressure
       – protects against brain infarcts
       – predictors of stroke and dementia
       – fish provides DHA which has been shown to ward off Alzheimer’s and other forms of dementia

Poultry – protein with a punch 
            -- chicken and turkey have never been directly associated with chronic diseases 
            -- provide an abundance of nutritional goodness 
            -- poultry is largely devoid of saturated fats

Eggs – high quality, low fat protein
         --Prepare them boiled or poached
         --Microwave them too

Wild Game – Deer, antelope, moose, duck, goose, pheasant, turkey, quail and dove are great high quality lean proteins. Wild animals are free of antibiotics and hormones but are plentiful in omega 3 fats. 

Can you get too much protein?  Over the short term – not a problem.  But over a long duration, the acid released in the blood after consuming protein needs calcium to be neutralized or buffered.  If there is not sufficient calcium in the bloodstream, it is taken directly from the bones.  The calcium acid waste is secreted by the kidneys.  A long time high protein diet can predispose to osteoporosis.  The kidneys could also be overtaxed. 

Red meat contains -- a lot of saturated fat
                               – certain chemicals that are pro-inflammatory fatty acid
                               -- a lot of omega-6 fatty acids 
                               -- minimal omega-3 fatty acids

Portion control – Limit what you eat to what fits in your two hands cupped together – with the exception of fruits and veggies.

PLAN OF ACTION-- Select the right proteins

1. ALWAYS CONSUME THE HEALTHY PROTEINS –

·         Fish, shellfish, poultry, beans and legumes, nuts, seeds, whole soy foods, wild game, omega-3 fortified eggs and low-fat / skim dairy

·         Strive for 3 servings of fish / week.  Oily fish is best (salmon, tuna, mackerel, sardines, herring and lake trout).  Avoid shark, marlin, king mackerel, tile fish and swordfish due to toxins 

·         Consume omega-3 eggs as desired

·         For optimal appetite control, be sure to include healthy proteins at each meal

2. STRIVE TO EAT MORE VEGETABLE PROTEIN

·         Vegetable proteins guard and protect your health in ways that animal based proteins cannot

·         Beans and legumes, nuts, seeds, nut and seed butters and whole soy foods are excellent sources of vegetable based proteins

·         Beef, pork, lamb and whole dairy should be avoided and limited

3. LIMIT UNHEALTHY PROTEINS

·         Limit red meat to 2 servings per week.  Choose lean cuts when you do eat these foods

·         Limit or eliminate whole dairy products

Read More

Curry Coconut Steak and Noodle Salad

6 ounces thick or thin rice flour noodles

2-3 tbsp green curry paste

1 cup light coconut milk

¼ cup chopped fresh cilantro, divided

Zest and juice of 1 lime

¼ tsp kosher salt

¼ tsp freshly ground black pepper

1 pound beef sirloin fillet

3 scallions thinly sliced lengthwise

3 large carrots, peeled and thinly sliced lengthwise with veggie peeler

1 seedless cucumber halved and thinly sliced

1 tbsp chopped peanuts

Handful of fresh mint

Cook noodles according to directions.  Drain and rinse with cold water.

Combine curry paste, coconut milk, half the cilantro, lime zest and juice, salt and pepper in bowl and mix well.

Rub the sirloin with 2 to 3 tbsp of curry mixture and broil (or grill) 4 minutes / side.  Transfer to plate.

Arrange scallions, carrots, cucumber and reserved noodles on a large platter.  Brush steak with more curry sauce.  Thinly slice steak and transfer to platter.  Drizzle with remaining sauce and top with peanuts and cilantro.

Read More

Food Safety

Who is responsible for food safety oversight in the United States?  There are many agencies involved, but the job is mostly split among three:  the U. S. Department of Agriculture (USDA) regulates meat products; the Food and Drug Administration (FDA) oversees produce and seafood; and the Centers for Disease Control and Prevention (CDCP) monitors and controls outbreaks of food-borne illnesses.

RISK AT HOME – Last year a study found that 83% of fresh, whole broiler chickens purchased throughout the U.S. were contaminated with Campylobacter or Salmonella.  This is up significantly from 49% in 2003.  It did not matter if the chickens were organic or not.

Despite numerous recent domestic-produce contamination “outbreaks,” the industry is still mostly unregulated.  In the wake of 14 outbreaks linked to lettuce and tomatoes in 2004, the FDA sent letters to firms that grow, pack or ship these implicated products and asked them to “review their current operations.”  However, the FDA lacks the authority to mandate changes.

MOST COMMONLY CONTAMINATED FOODS – During the study period from 1990 – 2004, the number of people infected by different foods are as follows:

Greens-based salad                 7,555
Turkey                                     5,832
Chicken                                    3,979
Ground beef                            3,425
Shellfish                                   3,399
Berries                                     3,330
Tomatoes                                2,852

HOW TO KEEP YOUR FOOD SAFE – Here are few ways to safeguard against food-borne contamination:
·        Check produce for bruises, as these can be a sign of a brewing infection.
·        Look for a “sell by date” for breads and baked goods, a “use by date” on packaged foods and an “expiration date” on yeast and baking powder.
·        Look for a “pack date” on canned goods.  Canned foods are good for a year after the pack date, whereas frozen foods are best used within a few months of the pack date.
·        Ensure packaged goods are not torn and cans are not cracked or bulging.
·        Keep fish and poultry apart from other foods by wrapping in plastic and placing in separate bags.
·        Make sure all perishable items are refrigerated within 2 hours of purchase.

Read More

One Pot Wonders volume 1

It is so easy when you can prepare your entire meal in one pot.  This is the first of several one pot wonder recipes.

Healthy Beef Stew

• 1 tbsp olive oil


• 1 lb. stew meet


• 1 large onion diced


• 2 cloves of garlic chopped


• 1 tsp red chili flakes


• 1 can tomatoes


• 1 can chicken, beef or vegetable broth


• 1 large sweet potato or yam in place of white potato - peeled and chopped


• salt and pepper

Heat large pot over medium heat and add olive oil.  Add meat and brown on all sides.  Be sure to give the beef plenty of room, as Julie Childs would say, don't crowd the beef!

Remove beef and add onions until light brown.  Add all other spices and add meat back in.

Add broth and tomatoes and bring to boil.  Reduce heat to simmer for 20 minutes or until beef is tender.  Add sweet potato and cook another 20 minutes.  Salt and pepper to taste.

To prepare this in a slow cooker, simply add all ingredients except the potato.  Cook on high for 4 hours or low for 6 to 8.  Transfer to large pot, add potato and simmer 20 minutes before serving.

Read More