Dr. Gourmet Newsletter

Dr. Gourmet Newsletter:
September 25, 2006

Dr. Tim Says...

A visitor to the web site recently pointed out errors in the index of lactose containing recipes. The issue was a few recipes had been mislabeled whether they might be a problem for those who are Lactose Intolerant or not. They were really wonderful about it and we at drgourmet.com are always so appreciative of all the great emails we receive.

Lactose, often called milk sugar, is a carbohydrate made up of two sugar molecules (glucose and galactose) bound together. The enzyme lactase is responsible for breaking the bond that holds the two sugar molecules together and is manufactured by cells that line the small intestine. There are a number reasons that people don’t have the ability to produce lactase (a discussion too extensive for this column). The most interesting fact is that a whopping 70% of the world’s population has some degree of primary lactase deficiency.

Ethnicity has a lot to do with this. For instance, northern Europeans have only about a 2% incidence of lactase deficiency while that number is in the 65% range for Hispanics, 70% for blacks and near 100% in Asians. Both Ashkenazi Jews and American Indians have a high proportion of their population who are lactose intolerant as well. Got Lactase?

Ask Dr. Gourmet

Do you have any tried and true suggestions on how to make better choices and how to stick with it? Or better yet, how to eat less in a world where portions are out of control -- I've become accustumed to them and my body shows it!

Dr. Gourmet Says...

Successful projects take planning and being healthy is no exception.

1. The first step is to make your choices. What foods do you love? Make that list first and find recipes that you can cook so that you have your favorites as part of your plan.

2. Choose recipes that let you make the correct portion size. One of the reasons that I developed my recipes to make fewer servings is because most people will eat their servings and be satisfied. Research has shown that when recipes are healthier and portion sizes are normal people are just as satisfied.

3. Plan every meal. Start this on a Saturday and then go shopping for your food and ingredients. eatTHISdiet is designed this way so that you don't have to think about what is for dinner on Thursday night -- you will already know. This means that you get to have the foods that you love in portions that are satisfying because you have planned for it. Making Better Choices

Featured Recipe:
One Skillet Chicken and Black Beans

I love quick one pan meals like this one. It proves how easy it is to eat really great food and eat healthy. This has it all -- low fat, high fiber, legumes and a wonderful southwestern flavor. One key is the little touch of maple syrup and vanilla extract. The sweetness of the maple syrup offsets the spiciness of the cumin and cayenne while the vanilla adds a slight aromatic touch to the recipe. One Skillet Chicken and Black Beans

The Health of It All...
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. More on Chicken Safety

Cooking to Reduce the Burn

Hand on Heart

Cooking to Reduce the Burn was created specifically for those suffering from GERD (Gastro Esophageal Reflux Disease). With Tummy Tips and easy recipes to help you eat well and eat healthy without painful acid reflux. Download it for FREE!

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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