Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.
Get the prescription for better health as well as healthy weight loss, including:
Less meat and lean meats. The median consumption was about 4 ounces of meat per day. The rule of thumb is to eat red meat only about once a week. When you are choosing meats, look for leaner cuts that will have less saturated fats. Most recipes on the Dr. Gourmet site use 4 ounces as a standard serving in a recipe whether it is beef, lamb, poultry or fish.
Broil / Grill
Cooking Chicken and Poultry
Cuts of Beef
Fat in Beef
Fat in Chicken Breasts
Fat in Pork
Char-Grilling or Broiling Meat
Chicken Breasts, Fat in
Lamb, Lean Cuts of
Marbling of Meats and Tenderness
Marinate, as Flavor Enhancer
Red Meat, Cholesterol in
Roasting, Less Fat
Pork, Fat Content
Recipes containing meats:
Barbecue Chicken Pizza
Chicken and Rice Salad
Chicken Pot Pie
Chicken with 40 Cloves of Garlic
Chicken with Roasted Tomatillo Sauce
Chicken with Tarragon Mustard Cream
Chinese Chicken Salad
Ginger Chicken with Edamame
Ginger Chicken with Napa Cabbage
One Skillet Chicken and Black Beans
Oven Fried Chicken
Pulled Barbecue Chicken Sandwich
Risotto con Pollo
Spiced Chicken with Honey Glaze
Wet Rub Chicken
Yellow Pepper and White Asparagus Soft Tacos
You can read more about the science of why eating meat is still good for you in these articles:
10 Things You Need to Know About Reading Food Labels: There are so many different types of foods out there that make claims about being healthy. The term "natural" is a good example of packaging that can be confusing. There is no regulation for the term "natural" and you could be purchasing a food that is made with 50% lard or is mostly sugar.
10 Things You Need to Know About Health Claims on Food Labels: The FDA allows health claims to be made on foods, but the assertion does have to meet certain criteria.
Yes, You Can Eat Red Meat (Just Not Every Day): My patients are always saying that they can't eat healthy because they like to eat red meat. Well, I like eating a good steak as much as the next person and I do. I don't eat red meat that often ' probably about 5 times a month or so. I do eat leaner cuts and Dr. Gourmet recipes reflect these healthier choices
Control Cholesterol Through Diet Alone? Canadian researchers assessed the cholesterol levels of 55 men and women over the course of one year of a recommended low-fat diet designed to combine various foods known for their cholesterol-lowering effects.
Red Meat and Breast Cancer in Women: There have been links to an increased risk of cancer in those who eat higher amounts of red meat. So far this has not been shown in women with breast cancer, however. In a study published this week a group of researchers looked at a large number of women to determine if this might be the case.
The war on obesity is not limited to adults: Children are becoming overweight right alongside their parents. Since eating habits are formed in childhood, researchers in pediatrics are examining how parents can best help their children form healthy eating habits. To do that, the researchers need to evaluate what strategies parents are currently using and how well they work.
Is it "Healthy" or "Junky"? "Drink your milk; it will help you grow big and strong," a parent tells her child. At what age are children able to correctly classify foods according to whether they are good for them or not?
A healthy diet helps you avoid skin cancer: Cancer is caused by a multitude of factors, but one that we're sure of is cellular damage through oxidation. High levels of sun exposure causes this oxidative damage to skin cells, which can lead to skin cancer. On the other hand, we also know that anti-oxidants in the diet, like vitamins C and E, can help reduce this damage.
Red meat still not bad for you: Older studies have linked eating more red meat with a higher risk of heart disease and type 2 diabetes. But is it the red meat itself, the higher saturated fat that's associated with red meat, or something else?
Small Changes Can Have a Big Impact: You probably are aware that being overweight has a negative impact on your blood pressure, and that high blood pressure can lead to stroke and heart attack and even death. Losing weight is the obvious answer, but how much weight do you have to lose to make a difference in your heart health?
What I (Un)Learned in Medical School
It was about 15 years ago, but as amazing as it may seem, I actually had a professor say, "I don't care about my diet, I'll just take Zocor or another cholesterol lowering medication and keep eating my thick, juicy steaks." This was in response to a Grand Rounds lecturer speaking about the importance of diet in preventing heart disease.