Dr. Gourmet Newsletter: November 9, 2009

Dr. Tim Says....

[This is #25 in our ongoing series on the How and Why of Eating Healthy.]

SalmonEat more fish and less meat. It's so simple, really, but this is probably the most powerful change that you can make in your diet. Much of the research on the benefits of fish stem from research on Inuit natives and their high consumption of salmon with a correspondingly low rate of heart disease. Over time we've come to understand that this is because they are eating fish that are high in monounsaturated fats, especially Omega 3 fats.

There's lots of research on the power of fish to prevent heart disease. This means fatty fish or "dark fish" like tuna, salmon, sardines, swordfish, mackerel or bluefish, which are all high in Omega 3 fatty acids. There is now evidence that the salmon you'll have for dinner tonight can actually treat heart disease! The Mediterranean Diet: Fish

Featured Recipe

Pot Roast

Pot RoastI love pot roast and don't make it often enough. It's so simple yet so fabulous. Most folks think pot roast isn't good for you, but using bottom round makes this lower calorie with all the flavor. The leaner meat has enough marbling and is more tender to start with, so it makes for a great roast.

I recently had a request from a Dr. Gourmet fan for a pot roast recipe and in the same week was watching Jacques Pepin and Julia Child make pot roast on their lovely show. Most recipes call for shoulder or chuck, but Jacques was using bottom round and I was so happy because that's what I've always used. It's a little leaner, but I think more flavorful. There's the same amount of marbling in the beef, but it's easier to trim the excess fat from the bottom round.

This recipe is low in sodium (salt), lactose-free and gluten-free. It is safe for Coumadin (warfarin) users as well as those with GERD / Acid Reflux, as the onions are cooked long enough that they should be well tolerated.

A Healthy Pregnancy
with Faith Bontrager, RN, BSN

Faith Bontrager, RN, BSNYou know that it is flu season and in addition to the seasonal flu, you need to be aware of H1N1 ("swine flu"). You may or may not know that pregnant women who get the flu are more likely to be hospitalized or have complications than non-pregnant women.

The CDC recommends that pregnant women be vaccinated for BOTH the seasonal flu and H1N1. They should have the shot (the killed virus) not the nasal mist (a weakened live virus). What to Do About The Flu

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Hand on Heart:
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Hand on Heart

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The Dr. Gourmet Diet Plan
for Coumadin Users:

The Quality Calorie Diet for Coumadin Users

Includes a complete six-week plan of The Quality Calorie Diet for Coumadin Users, with weekly meal plans, shopping lists, and over 90 Coumadin-safe recipes. Just $19.95 for the paperback book and $14.95 for the eBook. Order yours now!

How Much Vitamin K
Is In...?

Vitamin K Amounts in Common Foods

Listed both alphabetically and also in order of the amount of Vitamin K in the food, this downloadable list will help you know exactly how much Vitamin K you're eating in hundreds of common foods. Just $4.95 for the 50-page eBook - buy yours now!

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