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The Quality Calorie Diet for Coumadin Users: The Cookbook
This easy to use cookbook includes:
- Coumadin's history
- How it works
- Who it's prescribed to and why
- Vitamin K and the INR
- Interactions with prescribed and over-the-counter medications, as well as common supplements
- Side effects
- Who should not be taking Coumadin (contraindications)
- Target dosage of Vitamin K
Most importantly, it contains a complete six-week plan of The Quality Calorie Diet for Coumadin Users. Now you'll know what to eat while on Coumadin! The meal plan includes
- Six weeks of daily menus
- Over 90 Coumadin-safe recipes (plus more on www.drgourmet.com)
- Six weeks of shopping lists for you to take to the grocery store
- Lists of required cooking equipment
- How to scale the diet for those of different heights, weights, and caloric requirements
- How to substitute recipes you don't like for those you do
- Days to eat out
- Leftovers used for lunches - just like in real life
- Frequently asked questions, including questions on salt, fatigue, weight gain, cranberries, alcohol, and more
- Three indispensable Vitamin K Food lists (short, medium and long)
Buy yours now - only $19.95!*
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*Book price: $19.95 + $4.95 shipping within the United States. Shipping outside the United States additional: contact webmaster@drgourmet.com for details. We will accept personal checks drawn on a US bank for delivery within the United States only. Download the order form. We regret that we are unable to process orders by phone.
Free Diet Software From Dr. Gourmet
I've changed the name of My eatTHISdiet to reflect my belief that quality calories - found in healthy, delicious foods - are the key to eating eating healthy and sustained weight loss.
Use the free Quality Calorie Diet Plan to lose weight (or just learn to eat healthy). It's easy!
Create customized two-week meal plans for you and your entire family, including printable shopping lists for each week.
Uses leftovers for lunches and dinners later in the week.
Takes into account common food allergies and dietary restrictions, including:
- Coumadin (warfarin)
- low sodium diets
- gluten sensitivity
- lactose intolerance
- GERD / Acid Reflux
- Vegetarianism (lacto-ovo)
With The Quality Calorie Diet you can also:
Track the foods you and your family eat each day, including meal alternatives and snacks. Keep a daily total of calories in vs. calories out!
Keep an exercise journal for each person in your meal plan so that you can track the calories you and your family burn every day.
Set and track progress toward your goals for weight, Body Mass Index (BMI) or Waist to Hip Ratio (WHR) for yourself or your entire family.
Other websites charge you as much as $29.95 per month for this service, but The Quality Calorie Diet Plan is completely free. (We don't ask for your credit card information.) Sign up for The Quality Calorie Diet Plan Now!
We comply with the HONcode standard for trustworthy health information: verify
here.
Find out how. Choose one of the healthy diets below to learn more:
- Mediterranean Diet »
The Mediterranean Diet forms the basis of all of Dr. Gourmet's healthy recipes and easy-to-follow meal plans. Find out more about this style of eating.
- Coumadin »
If you're taking Coumadin, you need to watch your intake of Vitamin K. This guide will help you manage your diet successfully. Food lists, recipe guides, and more!
- GERD / Acid Reflux »
Manage your GERD / Acid Reflux with Dr. Gourmet's tummy tips and delicious GERD-friendly recipes.
- Low Sodium »
Many people need to limit their sodium (salt) intake. Consult this recipe list to find those Dr. Gourmet recipes that will fit into a low sodium diet.
- Gluten Sensitive »
Those who are gluten-sensitive know that careful planning is key to successfully managing their condition. Try Dr. Gourmet's
gluten-free recipes and you'll be eating well and eating healthy!
- Lactose Intolerant »
It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This easy-to-use index will help guide you to Dr. Gourmet recipes you'll safely enjoy.
- Cholesterol Lowering »
Has your doctor told you that you have a problem with your cholesterol? Here's how you can reduce your overall cholesterol and improve your HDL cholesterol score.
[This
is another in our series on the How and Why of Eating Healthy.]
Almost every day I have patients ask me what they should weigh and how much they need to lose. I will admit that sometimes I am a bit evasive, saying such things as, "Start working on your weight, and I'll tell you when to stop."
Why am I not always more direct? Because folks can often be pretty unrealistic about their health and their weight. Usually people are shocked when I tell them what an ideal weight would be for them. While shock is their first reaction, folks usually say something like "Oh, I'll do that, it's easy for me to lose 50 pounds and you'll see when I come back in three months." What Are Really Realistic Goals? (Really.)
Fourth of July Menu
Here in the United States the Fourth of July is a traditional time for grilling outdoors with friends and family. Here are some ideas for that summer outdoor meal. Enjoy!
Southwest
Venison (or Ground Beef) Cheeseburgers or Portobello
Burger or Barbecue
Chicken with
Zucchini
Salad or Spaghetti
Squash Salad and Sweet
Potato Salad or Corn on the Cob
with Faith Bontrager, RN, BSN
A Question From a Reader:
I am currently 36 years old and 7 months pregnant with my first child; I've
gained 20 pounds so far. I started the pregnancy being overweight, but I do
moderate exercise and I eat rather healthfully; unfortunately, a side effect
of pregnancy is that I've been craving more refined carbohydrates than normal!
I try to keep things under control, but I admittedly have been indulging in
more sweets than what I had before becoming pregnant (my biggest downfall has
been a bowl of ice cream or frozen yogurt once or twice a week).
I had high cholesterol before pregnancy (since my early 20s, my total cholesterol has been in the 240-250 range), but my HDL levels have always been quite good, over 60 mg/dL. My primary care doctor wanted me to get my cholesterol checked, so when I went for the glucose tolerance test, I asked for a fasting lipid panel, as well. This time, the total cholesterol came back at 355, with HDL being 90. I acknowledge that this is very high, but I thought that being pregnant is supposed to raise cholesterol levels--I'm writing because my primary care doctor wants to put me on a drug as soon as I deliver. I don't want to do that, though, and am wondering if you might have any insight into this topic? Pregnancy and Cholesterol
Pork with Creamy Poblano Sauce
This is a sauce that doesn't seem spicy at first but the poblanos give it
a soft spiciness without a lot of burn. The sauce goes great on almost anything
– beef, chicken or a more flavorful fish like tuna.
This recipe is safe for Coumadin users, is low in sodium, and is both lactose- and gluten-free. Those who are lactose-intolerant but can tolerate goat cheese may enjoy it, while those with GERD / Acid Reflux should avoid it.
[This is another in our series on the How and Why of Eating Healthy.]
There are a lot of fantastic reasons to make a change in what and how you eat. Everyone has their motivation.
Looking at the most successful titles in the Diet and Nutrition section of the bookstore, the main reason that folks want to change how they eat is to lose weight. O.K., that's alright, but for most people that means they want to lose a lot of pounds really fast. The concern is that this has been shown time and again to not be effective because you'll gain it all back, plus some. The landscape is littered with failed diet books and celebrities who've lost and gained and lost and gained. So much has been written proving that many diets simply offer users only a yo-yo pattern of weight gain and weight loss.
This is why I would like for you to consider exactly what you are looking to accomplish by changing how you eat. What is Your Motivation?
Chicken Corn Salad | Coumadin Safe Version
This is a one pan meal that takes about ten minutes to assemble. It takes another 45 minutes to chill, but the combination of the slight spiciness with the cool cucumber and the creamy lime scented goat cheese makes it the perfect summer salad. Light but full of flavor.
This recipe is low in sodium and gluten-free. It contains cheese, so some of those who are lactose-intolerant may be able to enjoy it. Those with GERD / Acid Reflux should avoid it.
Tamales are hard work. I've tried and tried to create a healthier tamale recipe and they're generally good but never quite good enough. There's the issue of trying to balance all that fat from lard with the fact that it's a key component in the texture of the recipe. I've resigned myself to the occasional indulgence of restaurant tamales with the don't ask don't tell policy toward what is actually on my plate. Amy's Tamales
Ginger
Peanut Whitefish
Simmering the sauce slowly gives it a mellow richness from the ginger and soy that goes well with a meaty whitefish like halibut or grouper. This sauce will work well over almost any choice though. If you have some fresh cilantro, sprinkle a few leaves over the top when serving.
This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is low in sodium, and is both gluten-free and lactose-free.
[This is another in our series on the How and Why of Eating Healthy.]
"Just what the heck is a calorie and what do I do with it?!" I hear this a lot from my patients and knowing the answer is the basis for success in eating well and losing weight.
The calorie is a unit of measure of energy, sort of like the watts on a light bulb. It takes more energy (watts) to burn a brighter bulb just as it takes more energy (calories) to climb the stairs than using the elevator. Calories Count
Salmon with Cornmeal Cakes
I love these little pancakes and you can use the basic recipe with almost any flavor you want. The dill is great but herbed with oregano, thyme or basil really brings out the flavor. You could, however, turn them Southwestern with about 1/2 teaspoon of cumin and a bit of chili powder.
This recipe is safe for Coumadin users, is low in sodium, and is both gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it.
with Faith Bontrager, RN, BSN
Many
of these articles are about things that you should eat. The focus of this
article is about things that you should either limit or eliminate entirely
from your diet.
Alcohol
Cut it out! There is no level of alcohol consumption that has been proven safe during pregnancy. Fetal alcohol spectrum disorders (FASDs) is an umbrella term describing the range of effects that can occur in a baby whose mother drank alcohol during pregnancy. These effects include physical, mental, behavioral, and/or learning disabilities with possible lifelong implications. Don't Eat That!
By now you are no doubt aware that being overweight puts you at increased risk of heart disease, high blood pressure, diabetes, and other conditions. Women who are pregnant and overweight, however, are at risk for even more conditions, including gestational diabetes, high blood pressure disorders such as eclampsia, and a greater risk of Cesarean section. They tend to give birth to larger babies, in addition, which leads to a higher risk of birth difficulties and a higher risk of infant death.
But does a mother's weight status have an effect on the child's development while in the womb? Researchers in the United Kingdom recently published an article in the Journal of the American Medical Association (JAMA 2009;301(6):636-650) which assessed the effects of maternal overweight on the risk of genetic defects in the infant.
[This
is another in our series on the How and Why of Eating Healthy.]
There's so much good to be said for how much you can change your health by making your own lunch. We know from research that skipping breakfast or lunch (or both) makes it harder to lose weight or maintain a healthy weight.
One of the first questions that I ask my patients is what they have for lunch. It's clear that not many people take their lunch to work and that's key to making sure you get the highest quality calories. When you are getting started eating better it's important that you make lunch and take it to work with you. The easiest thing for most folks is to make a sandwich. Here are some guidelines for items that you should pick up at the grocery and keep on hand for making a quick and easy lunch.
Chicken Tortilla Soup
This
soup has it all. Great Southwestern spices, savory chicken, veggies and sweet
corn flavor. For a lot of folks this won't be as spicy as they would like
it, and it might actually be mild enough for those with GERD. The spices are
milder and the onions have cooked for a long time, making the soup sweet and
not spicy.
If you want yours spicier, add a bit of cayenne pepper when you add the other spices. If there are those in your family who don't like spicy food, follow the recipe and put some hot sauce on the table for those who want some.
This recipe is safe for Coumadin users, is low in sodium, and is both gluten-free and lactose-free. Those with GERD / Acid Reflux may be able to tolerate it.
with Faith Bontrager, RN, BSN
Seafood
is a great, healthy choice. It's both high in protein and naturally low in
saturated fat as well as being high in omega-3 fatty acids. Adequate levels
of the omega-3 fatty acid DHA has been linked to increased intelligence in
children. One study indicated that fish consumption during pregnancy decreased
the child's chance of developing asthma (Clin Exp Allergy, 37, 518-525). Fish
is great for the heart - and it tastes good! This sounds like a great pregnancy
food!
On the other hand, the media keeps talking about mercury contamination of fish. This sounds like something a pregnancy woman should avoid. What is the answer?
As I said last week, frozen meals are really tough to do well: they're essentially leftovers. Seafood frozen meals are doubly difficult, as it's hard enough for most chefs to cook seafood correctly without freezing the meal and reheating it. Too often the veggies are overdone and mushy, the starch is overcooked (and mushy), and the seafood is either rubbery or... mushy.
I've given Lean Cuisine a hard time in the past, but I am here to say that sometimes they do get it right. Seafood Done Right
We don't know exactly what causes Irritable Bowel Syndrome (IBS). Those with IBS often have stomach pain, bloating and diarrhea, and their symptoms come and go: people with IBS can go for some time without symptoms and then have flare-ups. The guidelines that doctors use to diagnose IBS vary from country to country and even professional association to professional association. Most guidelines do not recommend blood tests or expensive procedures like taking samples of the small intestine for testing; instead most doctors rely on their knowledge of the symptoms of IBS for a diagnosis.
Celiac Disease is an allergy to gluten, which is in wheat, rye and barley. Eating foods containing gluten causes changes to the lining of the small intestine, which reduces the sufferer's ability to absorb nutrients and leads to symptoms like stomach pain, bloating and diarrhea. Those with Celiac Disease who go on a gluten-free diet are usually freed from all symptoms, and in fact are healthier because they are able to properly absorb the nutrients they consume. Got IBS? You Might Have Celiac Disease
I get requests all the time for advice on how to start eating healthy. Folks simply want some direction and there's a lot of confusing info out there. We're going to begin a series to help you with this. Every Monday we'll present a new segment to help you get started and move forward to your goals.
The first few months will be about one of the most important issues: assessment and planning. During that time the key is to sort out where you are: learn about yourself, where you are and where you need to be. Topics will range from healthy breakfast planning to food diary to information about carbs, fats and protein.
This week we start with a discussion about breakfast...
Pork Chops with Garlic Sauce
This
is a lovely sauce and proves that simple ingredients prepared with care can
make for the most subtle flavors. Garlic, olive oil, butter... that's all
it takes. The slow simmering of the sauce gives it a rich, savory flavor enhanced
by the richness of the butter. This goes well with pork but can also top a
grilled flank steak or roasted chicken breasts.
This recipe is safe for Coumadin users, is low in sodium, and is gluten-free. Those who are lactose-intolerant or have GERD / Acid Reflux should avoid it.
OK, I know should be skeptical. After all, frozen meals are at their very nature suspect. Giving the folks who make them the benefit of the doubt, this has to be a difficult task. They have to create a good meal to begin with, recreate it to make sure that the ingredients are cooked properly for freezing and re-cooking, package the whole thing up, freeze it, ship it across the country, have it sit in a grocery freezer for goodness knows how long and then trust that it will be reheated properly. To expect all of that to be successful is a lot to ask, but even more so when rice noodles are involved.
I love Pad Thai. I have had some really great versions and some really terrible ones in restaurants. It's easy to make this dish badly and very difficult to make it good. So much has to come together. Good sauce, veggies just right, tofu cooked well and the rice noodles not overdone. Most end up a big greasy pile of noodles and overcooked veggies on a plate. Two From Tandoor Chef
Mango Chicken Salad
This
is a simple and quick salad that's great for day to day use but will be a
hit at your next picnic.
The combination of the mango and dill gives the salad a bright, sunny flavor. It's best to use only fresh dill as it is the one herb that's pretty terrible dried. There's just not much use for dried dill other than to make pickles (and that's not as good as using fresh). If you don't have fresh dill, it's better to choose another herb. The best choice for dried would be tarragon, but you won't need much. Start with 1/4 teaspoon (but 1/2 teaspoon would be the most you would need). Thyme would also be a great choice fresh and a fair choice for dried.
This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is also low in sodium, lactose-free and gluten-free.
What causes heart disease? Among others, the major culprits are lack of exercise, smoking, obesity and poor diet. These can also cause high blood pressure and diabetes, both of which are also risk factors for heart disease.
Under most circumstances, research done on lifestyle changes to prevent heart disease focuses on whether risk factors like high blood pressure and diabetes numbers are improved - not whether a person's risk of heart disease itself is improved. In an effort to measure whether that risk is improved or not through lifestyle modification, researchers at Johns Hopkins made use of data collected through a large-scale research study called PREMIER. Reducing Your Risk of Heart Disease
I haven't done specific testing and there's not great research about the amount of sodium needed to have a dish taste salty. Subjectively, my informal research says that a dish has to have about 300 mg of sodium at least to taste "salty enough." Looking at the Gluten Free Café Pasta Primavera in the grocery store I was a bit skeptical. This is a new product line from the folks at Hain Celestial Group and this dish contains only 260 mg of sodium.
Its aroma while cooking was mostly of the veggies, especially the green beans and the peppers. The instructions call for cooking 3 minutes after piercing the plastic and then removing the plastic to stir. I was very careful stirring because rice pasta can fracture and break up. After another 3 minutes the dish looked really good. Overall the dish is just salty enough. Two From the New Gluten Free Cafe
Sesame Scallops with Caramelized Shallots
"Most
seafoods...should be simply threatened with
heat and then celebrated with
joy."
-Jeff Smith, The Frugal Gourmet
Jeff Smith's quote about overcooking seafood is so true. One of the easiest things to do is overcooking the scallops. They should still give a bit when pressed. If you watch them carefully while they are cooking you can see the color turn from opaque to a more white shade. Looking at the side of the scallop, the color change will creep up the side of the scallop. When the color is changed about halfway up the side, turn the scallops. Cook until the sides have turned completely white, then for about another minute and they’re done.
This recipe is safe for Coumadin users and is lactose-free. It is gluten-free provided you use tamari sauce and not soy sauce. Those with GERD / Acid Reflux should avoid it as it contains multiple GERD triggers.
It may interest you to know that the food you keep at home provides 72%, by weight, of all food that you eat. This is assuming that you do not prepare most meals at home, however. If you do make most of your meals at home (breakfast and dinner made at home and taking your lunch with you to work or school), then 93% of the food you eat comes from what is kept in your home.
So what? Of course your food comes from what you have at home. Researchers at Rutgers University wondered if there was a difference in what foods were actually in the home between those families with overweight members and those families who were all of normal weight. If It's In the House....
I don't write about exercise a lot because it's not my specialty. While I know a lot about it, exercise regularly myself and always talk with my patients about it, the Dr. Gourmet website is about food and nutrition. We've begun to incorporate exercise into our mission because of its importance and you'll see more info in the future on this topic.
I have, however, as part of our mission written occasionally about nutritional supplements - vitamins and such. Those of you who are regular readers know that I don't believe the research supports taking vitamins. In the past I have used the premise of "doesn't help but probably won't hurt" when it comes to vitamins. There has been some recent evidence that I've written on that indicates taking vitamins might actually be bad for you. We're a long way from knowing for sure, but this past week another study has been published that casts more doubt on the idea of "probably won't hurt." One of the medical students I work with who is very interested in exercise sent this one my way. Exercise and Supplements
Seared Tuna with Wasabi-Mango Salsa
So I generally do most of the cooking. My wife is a good cook but doesn't really like to all that much. Mind you, she has a fantastic palate and knows when a recipe is good or not as well as what might be wrong with it. Every once in a while she will come up with a recipe. This is one of those and it's really fantastic. The tuna works great with the mango salsa and the combination is not just great tasting but great for you.
This recipe is safe for Coumadin users and is low in sodium. It is both gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it as it is likely too spicy.
with Julie Gee
It is not always easy to stick to a gluten-free diet. The good news is that there are many resources for folks trying to eat gluten-free. One of your best resources is your local Celiac Disease support group. Support groups help you to feel normal and provide you with a place to talk about the issues you face every day. In addition, your local support group is an invaluable source of information and experience. You don't have to reinvent the wheel if you can instead rely on others to help discover new places to eat and shop. Since Celiac Disease affects approximately 1% of the American population, most cities or counties have a support group. These groups also welcome individuals who have wheat allergies or gluten-intolerance.
It is always a good idea to seek out a support group for Celiac Disease when you are in the process of being diagnosed. Some doctors in the United States aren't as educated about Celiac Disease as we might like, so it is important to find a physician who is experienced and knowledgeable about Celiac Disease and the many related health issues. Your local support group is an excellent way to find a physician who can help you get a diagnosis. Getting Help
Hope springs eternal here at Dr. Gourmet. Given Michelina's uniformly poor track record with the meals we've tried, only hope springing eternal (or is that merely Don Quixote riding merrily through the frozen foods aisle?) would bring more Michelina's meals to the tasting table.
You know as well as I do that frozen pizza doesn't have much going for it. Too often you end up with pizza crust that's too doughy or the toppings are flavorless (or both). I've made Pepperoni Pizza on pita bread and had that turn out better than many frozen pizzas (and here's the Pepperoni Pizza Pantry Meal recipe to prove it). This week, however, I had quite the surprise.
Steak Fajitas
Most
restaurants serve their fajitas with flour tortillas and this is a good option
for you. It adds more calories and there's generally less fiber. I prefer the
flavor and texture of the corn tortilla. The key is to heat them on the griddle
only very lightly. It takes all of about 30 to 60 seconds to soften them up
enough to make the fajitas.
This recipe is safe for Coumadin users and is low in sodium. It is gluten-free and is lactose-free provided the sour cream is left out. Those with GERD / Acid Reflux should avoid it.
"Free radicals" are natural and normal side effects of your body's processing of oxygen into energy. "Antioxidants" are those molecules that help your body remove those free radicals before they can contribute to such conditions as heart disease, stroke and diabetes. Researchers believe that as the body ages the process does not work as well, which may help explain why older people appear to be more likely to have these conditions.
Studies have shown that drinking moderate amounts of alcohol has helped those with heart disease avoid heart attacks as well as improving their cholesterol scores. Red wine, in particular, contains a high amount of antioxidants called polyphenols. Red Wine Good for Old and Young
People
ask me all the time what I eat day to day. "Do you cook every night?" is
a frequent question. I do eat out but mostly I cook, partly because I love being
in the kitchen but also to create recipes and do research for DrGourmet.com.
As a result, it’s not very common for me to cook the same dish twice in the
Harlan household. As with most of us, however, there are evenings when I just
don’t have the time to cook and need to make something quick and easy.
Even though it’s rare to have the same recipe twice at my house, there are a few recipes that I particularly love that are quick and easy when I am tired or pinched for time. Quick and Easy Does It
Pantry Meals: Quick Barbecued Pork
This
is the quick and easy pantry meal that everyone in your family will love. Choose
your favorite barbecue sauce. I look for a sauce that has no more than about
50 calories for two tablespoons. The lower the sodium the better: most come
in around 200 mg for two tablespoons, and low sodium versions are 50 mg. If
you do use the regular versions, it's best to cut the added salt to 1/4 teaspoon.
This recipe is safe for Coumadin users and is low in sodium. It is both gluten-free and lactose-free. Those with GERD / Acid Reflux should avoid it unless they have a barbecue sauce they can tolerate.
with Julie Gee
Your friends, family, and colleagues probably won't understand why, all of a sudden, you're not eating the same things they are. It helps to develop a brief explanation that explains your health issue in a simple way. For example, I typically say, "It turns out that I have Celiac Disease, which is an autoimmune response to the gluten found in wheat, barley, and rye; since those ingredients are found nearly everywhere, it's safest for me to eat things I know are gluten-free."
This brings us to the next tough social situation: a party or social gathering at someone's home. Eating Gluten-Free in Social Situations: Friends and Family
with Faith Bontrager, RN, BSN
According to researchers, over 70% of women suffer from nausea during early pregnancy. Despite the name "morning sickness," pregnancy nausea happens throughout the day for many women. It is most common in the first trimester but 13% of women had nausea past their 20th week of pregnancy.
What causes this nausea? Researchers are not certain but the most common explanation is that a rise in HCG (human chorionic gonadotropin), a growth hormone plays a large part. We do know that nausea is lower in women who subsequently miscarry and higher in women who are carrying twins.
If you are currently feeling a little queasy, being "normal" may be of little consolation. You just want to know, "How do I make it go away?"
At Dr. Gourmet, we really are all about the food. (And yes, "We eat it so you don't have to.") This week we reviewed two meals from "the New Healthy Choice" that together are a great example of our focus on great food.
One meal has only 270 calories, but it contains 7 grams of fat, 550 milligrams of sodium, and only 5 grams of fiber. The other has 360 calories, with 5 grams of fat, 500 milligrams of sodium, and a whopping 12 grams of fiber. Which one do you think we liked better?
Chicken Satay
This
is, quite simply, as easy as it gets for a great meal. Mix marinade – 1 minute.
Marinate chicken – gotta wait a bit. Mix peanut sauce – 1 minute. Cook rice
– gotta wait a bit. Cook chicken – serve.
In the time that it takes to drive to the local Thai restaurant you can make dinner that's just as good and a whole lot better for you.
This recipe is safe for Coumadin users and those with GERD / Acid Reflux. It is low in sodium, gluten-free and lactose-free.
Studying identical twins is very important because they help scientists separate what has a genetic cause and what is caused by a person's environment or their lifestyle. Since their genes are the same, generally speaking health differences between the two individuals in a set of identical twins can be traced to lifestyle or environmental factors.
Every now and then I'll hear someone who is overweight say, "I can't lose weight. My whole family is overweight. It's genetic." An interesting article in the International Journal of Obesity (2009;33:29-36) says that while that may be true for some people, it doesn't appear to be an unavoidable fate. Exercise Trumps Heredity