By Paula Hendricks - Nutritionist on June 3, 2009
PRODUCTS & SPECIALS
· Protein Special of the Month: Due to the popularity of this product last month, we will continue to offer the Wild Berry Passion protein drink at the special price of $9.90 for a box of 7 packets.
· And The Winners are…Caramel Crunch and Cinnamon Vanilla Cereal! Winning by a landslide in our taste test last month, both the Caramel Crunch Bar and Cinnamon Vanilla Cereal will be available for purchase next week at a special introductory price.
· Supplement Special of the Month: DHEA is on sale again this month! We carry two capsule strengths: 7-Keto DHEA 25 mg #100 for sale price of $25.20 and 7-Keto DHEA 100 mg #60 for sale price of $36 (+ tax). Read more about DHEA supplement benefits on our blog in the May News.
FROM THE DOCTOR
Does eating fat make you fat?
Fat, an essential nutrient, is found in food from both plant and animal sources. Each fat molecule consists of three fatty acid chains held together by glycerol. Fatty acids may be saturated, mono-unsaturated, or poly-unsaturated; all three of these are natural fats. Essential fatty acids, those the human body cannot create include both omega-3 and omega-6, are both poly-unsaturated fats and must be consumed in the diet. Therefore, fat intake must be an essential part of your diet.
Omega-3 fat is found in salmon and other cold water fish, walnuts and flaxseed. Omega-6 fat is abundant in the diet and found in many vegetables and vegetable oils. Taking an omega-3 and omega-6 supplement in addition to food intake is recommended to ensure you will not become deficient in these important fats while on a weight reduction plan.
The theory that eating fat makes you fat couldn’t be further from the truth. Excess fat intake alone is rarely the cause of obesity. Excess carbohydrate intake, particularly in the form of sugars and grain products, is more often the cause of excess fat accumulation leading to obesity. The fat in cookies, cakes, crackers, and other highly processed foods adds to the calories, but doesn’t create the internal metabolic havoc these high carbohydrates sugars and flours do. Fat intake is important and essential for good health; processed carbohydrates laden with fat are not.
Another caveat is to stay away from what we call “The Bad Fats,” the hydrogenated and trans-fats. These are not natural fats and are harmful to the body. Hydrogenated fats are typically found in high carbohydrate foods, bottled salad dressings, imitation low-fat and non-fat sour creams, margarine, and coffee creamer foods, and other highly processed foods. Always read labels to determine which foods have harmful fats and avoid them.
Does eating fat make you fat? No. In fact, if you don’t eat the right kinds of fats, you are setting yourself up for a host of illnesses including arthritis, asthma, allergies, diabetes, and dementia. Don’t be afraid to eat this important and essential nutrient.
FROM THE NUTRITIONIST
· Pick up a copy of the following today in our office or go to our website and download:
* Recipe of the Month – Fish Tacos for Four! We love to serve these light and refreshing fish tacos for dinner out on the patio on warm summer nights. They are easy to make and low in calories and carbohydrates. All the ingredients can be purchased at Trader Joe’s – one stop shopping. Each serving has 30+ grams of protein. Enjoy!
· Omega-3 Fatty Acids Study: According to a study from the University of Barcelona and reported in Science Daily, an omega-3 rich diet can improve insulin tolerance and reduce obese people’s liver complications due to the protective formations in the liver from the omega-3 fatty acids. Another reason to eat your essential fatty acids and supplement with Marine Fish Oils for omega-3.
FROM THE PRACTITIONER
Everybody knows salt is bad, so why do we insist you take it? For those patients who are on the VLCD Key Diet, please visit our website at www.hendricksforhealth.com, click on our Blog to read more about the essential mineral sodium by our practitioner Cheryl Mitchell, PA-C. Or ask for a copy when you visit the office.
By Paula Hendricks - Nutritionist on June 3, 2009
Salt (sodium ion) is a mineral that ‘lives’ in the liquids in your blood. It is essential to life, and is integral in nerve impulse transmission. Water goes wherever salt is. Salt keeps water in your bloodstream. If your blood has too little salt in it then the water ‘leaks’ out into the tissues. Salt is so important that Roman soldiers, who did not eat our highly processed diet, were sometimes paid their wages in salt.
Too little salt leads to headaches (which can be severe), fatigue, nausea, or just a ‘blah’ feeling. Fortunately it only takes a few minutes for salt to move from the stomach to the bloodstream. This leads to a rapid resolution of symptoms.
Too much salt can lead to excess water in tissues (bloating), or in susceptible people to high blood pressure. So how much is ‘too much’? This can vary widely. Generally only patients in congestive heart failure (CHF) need to worry about getting too much salt while on any of our diets.
We lose salt through two main ways. When you sweat you lose large amounts of sodium (salt). If you’re curious, taste your sweat. So the more you sweat the more salt you lose. During the summer add at least 1000 mg daily. However, you DO NOT lose potassium through sweat, so you don’t need to adjust it.
Second, we all regulate our salt levels with our kidneys. If you are on the VLCD (even if eating ‘regular’ proteins such as chicken or meat) your kidneys become temporarily ‘leaky’ and spill large amounts of both salt and potassium into your urine. This is why we insist that you take prescription potassium and concentrated salt while on the VLCD.
Most people are concerned about getting too much salt. This is extremely rare on any of our diets. First, the VLCD, and even the LCD and Maintenance diets are intrinsically low in sodium. Second, patients on the VLCD are losing vast quantities of sodium through their kidneys. With increased exercise we all have additional losses through sweat – even if you don’t think you sweat.
The good news is that low salt is quickly and easily resolved. First you have to recognize the problem. If you don’t feel right, have a salt source. If it is the problem – and it usually is – you should feel better within 15 minutes.
Good sources of salt are:
Bouillon
V-8 juice
Dill pickles
Salt tabs
Jerky
Poor sources of salt are:
Salting your food. The food will taste way too salty before you get much salt.
Diet soda
Protein packets (except our Beef Vegetable Soup)
By Paula Hendricks - Nutritionist on June 3, 2009
Fish Tacos with Mango Salsa – Serves Four
We love to serve these light and refreshing fish tacos for dinner out on the patio on warm summer nights. They are easy to make and low in calories and carbohydrates. All the ingredients can be purchased at Trader Joe’s – one stop shopping. Enjoy on LCD or MD Key Diets. For the VLCD, omit the mango in the salsa.
Ingredients:
For the fish-
· One pound white fish, cod, frozen
· One 12 ounce container pico de gallo
· One tsp. Mexican seasoning (or more if you like it spicier)
For the mango salsa -
· One medium fresh mango, diced, about 3/4 cup
· One cup diced red peppers, fresh
· 1/2 cup diced fresh tomatoes, fresh
· 1 medium avocado, diced
· Two heads of endive, chopped
· 1/2 cup diced green onions
· 1/4 cup freshly chopped cilantro
· 1/4 cup Jalapeno peppers, mild or hot, finely chopped (optional)
· Juice from one lime
For the finishing touches -
· Four cups finely chopped romaine lettuce
· Twelve full size romaine or butter lettuce leaves (the ‘taco’ shells)
· Light sour cream, 4 T.
· One cup shredded Light Mexican cheese
· Four lemon wedges
Instructions:
1. In large skillet, place thawed fish, pico de gallo, and Mexican seasoning. Cook over medium heat until fish is cooked, about 10 minutes. As the fish cooks, break apart with a spoon into small bite-sized pieces.
2. For the salsa, mix all ingredients together in a bowl. Add about ½ tsp. salt. Set aside.
3. To assemble, put one cup of shredded lettuce on each of the four plates and top each plate with three whole lettuce leaves – these will serve as the taco shells.
4. Next, divide the fish evenly in to four servings; further divide each serving evenly and ladle on top of the three individual shells on each plate.
5. For the salsa, divide into four servings; further divide each serving and ladle on top of the each fish taco shells.
6. Sprinkle each of the four servings with 1/4 cup of shredded cheese and top each individual taco with a small dollop of sour cream, 1 tsp. per taco. Add a lemon wedge and serve.
Nutritional analysis per serving (approximate): Protein 32 grams, Carbohydrates 22 grams, Fat 13 grams, Fiber 7 grams and total calories 335.
By Paula Hendricks, BS, Nutritionist-C
Contact our non–surgical weight loss clinic, which serves Sacramento, Roseville, and surrounding areas, to schedule an appointment.
2310 Professional Dr., St. 200
Roseville, California 95661
Phone:916.773.1191
Fax: 916.773.0498
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2621 Capitol Ave.
Sacramento, California 95816
Phone: 916.551.1999
Fax: 916.551.1998
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