Dr. Gourmet Newsletter

Dr. Gourmet Newsletter:
July 3, 2006

Happy Fourth of July!

There is every reason to stay on a healthy diet, but there's always a time to splurge and holidays like the 4th are just such times.

You can still eat healthy on the 4th of July with Dr. Gourmet recipes. These recipes have all the flavor of the traditional with less fat and calories. Many are low-sodium and every recipe has information for Coumadin® (warfarin) users and those with acid reflux. It's easy and tasty to enjoy the 4th and be healthy too.

Barbecue Chicken
Cole Slaw
Red Potato Salad
Corn Bread
Roasted Corn on the Cob
BBQ Shrimp
Lamb Burgers
Collard Greens
Lamb Kabobs
Waldorf Salad
Egg Salad
Key Lime Pie

Dr. Tim Says...

Often when I am discussing eating healthy with my patients they'll say that it is difficult for them because healthy foods cost more. It is a common misperception that eating fresh food means a larger grocery bill each week. This topic has been analyzed in research extensively and it is true that there is a slightly higher cost in consuming a healthy diet than eating a traditional western diet.

The truth goes much deeper than simply the cost of the food, however. In an effort to look at the actual long term costs associated with a change from a traditional western diet to a Mediterranean diet, researchers in Australia reviewed the cost benefits of a large research study on dietary intervention. The True Cost and Benefit of Eating Healthy

Ask Dr. Gourmet

What are the best ways to increase HDL (good cholesterol)?

Dr. Tim Says...

There are a number of ways for you to raise your good cholesterol levels.

Change in diet is key. Eating a diet that is lower in saturated fat. Choose fats like olive or grapeseed oil for cooking and minimize the amount of butter or other spreads that you use. This means consuming leaner meats when you choose red meat. Choose cuts like filet, flank steak and top round. There is good research that says eating red meat only about once a week is ideal. More in Increasing Your HDL

Dr. Gourmet in Springfield, Missouri

5:00 a.m. - Good Morning Springfield: ABC / KSPR
6:00 a.m. - News This Morning: CBS / KOLR-10
9:20 a.m. - Health and Fitness: KMOX-AM (CBS)
11:15 a.m. - Living Jubilee: KFUO
12:50 p.m. - 2 p.m. - Right to the Doctor

Chicken Safety, Temperature of the Meat, Cleanup

Unfortunately, in this day and age you have to be very careful when handling chicken. The estimates by the CDC of contamination with bacteria are frightening.

Use the freshest chicken possible. If there is any odd odor don't use it. Rinse the chicken thoroughly in cold water prior to preparing it.

Only cut chicken on a plastic cutting board and wash the cutting board, your hands, and your knives in soapy water as soon as you are finished. This reduces the risk of spreading the bacteria to other foods.

Cooking thoroughly is the key to good handling of chicken. Use a small instant thermometer to check for the right temperatures. Whole chicken (or any poultry) should reach 180 °F in the thigh or 170 °F in the breast. The recommendation is similar for pieces of cut chicken.

Free range chickens have not been proven to be safer. Many of the growers of free range chickens don't use antibiotics and feed their chickens carefully, but there is no proof that this results in a bacteria-free bird. My experience is, however, that free range chickens taste better.

Hand on Heart

Hand on Heart

Dr. Harlan's latest cookbook, Hand on Heart, includes several of the recipes from drgourmet.com, plus a few that were developed specifically for the book, like Banoffee Pie! More on what's inside.

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