November News 2009

By Paula Hendricks - Nutritionist on November 5, 2009

PRODUCTS & SPECIALS

• Product Special of the Month – Tex Mex Chili: – Each packet contains 15 grams of protein.  Special Price of $12 per box of 7.  Regular price – $15.  See recipe ideas for the Tex Mex Chili in Nutritionist section below.
• Supplement Special of the Month - Vitamin C: - Boost your immune system and be ready to protect yourself from the upcoming cold and flu season.  Special Price $12.00 + tax. Regular price $15.
• Skipped a Protein Meal?:  No worries, when you are in the office, ask a staff member to prepare you a protein meal.  Choose either a Single or a Double.  Purchase Price: Single $2.00, Double $4.00.
• Sample of the Week:  We offer a Tasting of the Week!  Ask for a free sample taste today.
• Our 20^th Anniversary Key Diet Book:    Purchase our latest Key Diet Book today for yourself or for friends and family.  The new version has up-to-date information on the best way to eat for long term health and wellness and new tips on exercise and motivation.  $14.95 + tax.                                                    

FROM THE DOCTOR       

We’re pleased to report that Dr. Hendricks will soon be participating in a cutting edge clinical research project in partnership with staff at the Pennington Biomedical Research Center at Louisiana State University (LSU).  The project will investigate circadian blood pressure rhythm (rhythmic biological cycles recurring at 24 hour intervals) in patients newly started on phentermine. Prior research has confirmed that blood pressure varies during the day and night with lowest pressures during early hours of sleep. Normally blood pressure increases in anticipation of arousal, then falls after awakening only to rise again at intervals during the day.

The LSU researchers have shown that some overweight individuals have abnormalities in this rhythm. We will be looking for evidence to support the hypotheses: circadian blood pressure rhythm abnormalities in overweight patients improve with weight loss.

In a prior, still ongoing study, we found no evidence that phentermine directly induces blood pressure changes and that blood pressure falls with weight loss. In the new study, we’ll also be looking for evidence to show that phentermine therapy doesn’t change an individual’s normal circadian blood pressure rhythm and that abnormal rhythms in obese patients improve when weight loss is enhanced with phentermine therapy.     

Participating patients will wear an Ambulatory Blood Pressure Monitor which will record blood pressure every 30 minutes during the day and every hour during sleep for one week before starting their weight loss program, for one week early in the program after phentermine is started, and finally for one week after 12 weeks of weight loss. We anticipate a study report will eventually be published in a peer-reviewed medical journal. 

This research is another in a series of investigations, dubbed by Dr. Hendricks as “The Phentermine Rehab Project,” intended to publish evidence of the safety of long-term therapy, and to refute long-standing phentermine safety concerns of the FDA and uninformed physicians, hopefully thereby countering governmental restrictions on the uses of weight loss medications.

According to Dr. Hendricks “Phentermine is the safest and most cost effective anti-obesity drug on the market today. It’s a shame its’ use has been marginalized because physicians fear governmental criticism and reprisals for prescribing it.”

FROM THE NUTRITIONIST

• Recipe of the Month – Chicken Fiesta Soup: Another Hendricks family favorite!  We love the spicy flavor of this low carb hearty soup when the weather turns cool.  If you have a large family or want left-overs, I recommend doubling the recipe.  For those of you on the VLCD who are keeping your daily carbohydrate count at 20 grams, the carbohydrate count in this soup is approximately 15grams of net carbs per serving. 
• Don’t Just Snack – SNAP!  Simple, Nutritional, And Protein-Rich.  Treat your body right and fuel it with a protein rich SNAP!  to help burn fat instead of muscle for healthy weight loss, to curb your hunger between meals, and to maintain the energy you need for daily physical activity.   In addition to traditional protein SNAP!  choices, we offer outstanding nutritional supplements that feature high-quality protein in many foods styles and flavors.   Protein variety and taste is the key to your success when you have a SNAP!   A SNAP!  should always contain at least 15 grams of protein and never have more carbohydrates than protein.  Pick up a SNAP! choices hand-out in the office today.
• Quick Meal Ideas  – Purchase a box of Tex Mex Chili Protein Packets in the office today and try these two easy to prepare and delicious 30 gram protein meals: 

          – Ingredients:  one packet Tex Mex Chili Protein Packet, 10 protein grams of diced Canadian bacon, and 2 T. reduced fat shredded cheddar cheese.  Instructions:  follow Tex Mex packet directions.  Add the bacon and cheese.  Mix. Add some chopped fresh cilantro and a dollop of light sour cream.

         -  Ingredients:  one packet Tex Mex Chili Protein Packet & ½ cup cottage cheese.  Prepare Tex Mex Chili per directions on the box.  Add cottage cheese.  Mix and heat.  Sprinkle with a little shredded cheese on top. 

 CALCIUM INTAKE AND BONE HEALTH:  by Paula Hendricks, BS, Nutritionist-C

 We have updated our calcium recommendations.  Please review the following for the latest up-to-date information.  I know, it’s a little technical – that is why the new recommendations are delineated first followed by a detailed explanation.   

New Recommendations: 

• If you are consuming protein supplements purchased from our office, and following a Key Diet plan, and you don’t have any bone health issues, you probably only need an additional 600 mg calcium supplementation.    
• Take your calcium carbonate supplement, no more than 600 mg. at a time, after your dinner meal, preferably before bedtime with your vitamin D and magnesium supplements.  If you decide you need 2 doses of 600 mg each, take one dose in the morning after breakfast and one dose after dinner.    
• If you are taking a medication to reduce stomach acids or have had gastric by-pass surgery, take a calcium citrate supplement.
• Check nutrition labels for the products you are consuming to determine approximate daily calcium intake.
• Since calcium absorption is variable from person to person, aim for 1200 mg daily.                                       

As we age, we all want to keep our bones strong, prevent osteoporosis, and reduce the risk of fractures.  And if you want healthy bones, all you need is calcium, right?  That is what most people believe but it’s not true – calcium supplements alone will help slow down or stop bone loss, which is great, but if your goal is to make them stronger and healthier by increasing bone mineral density, you need more than calcium alone.  Eating as we recommend, doing weight bearing exercises, and supplementing with calcium, magnesium, and vitamin D all work synergistically to improve bone health. 

Types of Calcium:  Most calcium supplements are either calcium carbonate or calcium citrate.   Since intestinal absorption of calcium carbonate is dependent on gastric acidity, we recommend taking calcium carbonate after a meal when gastric acidity is high. Calcium citrate isn’t as dependent on stomach acids for absorption and those patients taking medications to reduce acid in the stomach, such as Prilosec or Zantac, should consider taking a calcium citrate supplement.  Post-gastric bypass patients should also take calcium citrate. 

Calcium Intake:  The Recommended Daily Allowance (RDA) for adults is 1000 mg, and after the age of 30 (the end of the bone-growth age), 1200 mg. daily.   The maintenance diet we recommend can provide up to 300 mg of daily calcium, without any dairy products.  Adding one ounce of low-fat hard cheese can provide 400 mg of calcium, and consuming a variety of protein supplement products sold in our office can add up to 600-800 mg daily. 

By adding a 600 mg. calcium supplement in the evening, you should be close to the Recommended Daily Allowance of calcium for the day.  If you have any bone health issues, consult with your physician for personal dosage levels appropriate for you.  

Calculating Calcium Amounts in Food:  To determine how much calcium you are consuming in various products, look for the percentage of calcium on the nutrition label.  For calcium, the percentage is based on the recommended % Daily Value intake of 1000 mg.  For example, the Cappuccino protein powder nutrition label states that the contents contain 10% of the % Daily Value of calcium, about 100 mg.  One Vanilla Ready-To-Drink protein supplement contains 35% of your % Daily Value of calcium, about 350 mg.  If you just consumed these two protein supplements every day, you would be adding approximately 450 mg. of calcium to your daily diet.

Vitamin D and Magnesium Intake:  Calcium is more readily absorbed in the body if there is an adequate vitamin D blood level.  Based on information from the Vitamin D Council, we now recommend that adults take 5,000 I.U. of vitamin D in addition to what is in your multivitamin and what is in your calcium. Children should be on 1,000 I.U. of vitamin D per 25 pounds body weight.  These daily doses for adults will improve bone health and provide a multitude of other benefits.  In addition to vitamin D, magnesium supplementation of 250 mg daily also aids in the absorption of calcium and incidentally, the combination of calcium and magnesium is a good evening tranquilizer.   Who doesn’t need a good night’s rest?                                                                                                   

Posted in Monthly Newsletter | 5 Comments

November 2009 Recipe of the Month

By Paula Hendricks - Nutritionist on November 5, 2009

 Chicken Fiesta Soup – Makes 4 Two-Cup Servings

Another Hendricks family favorite!  We love the spicy flavor of this low carb hearty soup when the weather turns cool.  If you have a large family or want left-overs, I recommend doubling the recipe.  For those of you on the VLCD who are keeping your daily carbohydrate count at 20 grams, the carbohydrate count in this soup is approximately 15grams of net carbs per serving.  

 Ingredients for soup:

• One pound uncooked chicken breasts or breast tenders, diced into bite-sized pieces before cooking
• One 8 oz can tomato sauce
• One 14.5 oz can diced petite-cut tomatoes (you can choose plain, with jalapenos or zesty mild green chilies)
• One 7 oz can diced green chilies
• Two-three cans 14.5 oz chicken broth
• One cup diced onions
• Two garlic cloves, minced
• Two tablespoons olive oil (you can also use a vegetable oil)
• One tablespoon chili powder
• Two cups Juanita brand Mexican style hominy, drained (only brand with 4 net carbs per ½ cup serving)
• 1/2 teaspoon cumin powder
• 1/2 teaspoon dried oregano

 Optional toppings:

• A sprinkle of 2% reduced fat Mexican-style shredded cheese by Kraft, about 1 tablespoon
• Diced fresh avocado, about 1 tablespoon
• A dollop of light sour cream, about 1 teaspoon
• Finely diced fresh green onions, about 1 tablespoon
• Pinch of dried oregano

 Instructions:

 1.      In small non-stick frying pan over medium heat, add 1 tablespoon olive oil; heat.  Add the chili powder and mix with oil thoroughly.  Continue mixing until chili turns dark, about 2 minutes.  Mix in one more tablespoon of olive oil and add the diced onions.  Cook for about 2 minutes.  Add minced garlic and the tomato sauce.  Stir and cook for another minute.  Add the diced tomatoes and green chilies.  Mix together and turn off heat.

2.      In a large soup pot over medium heat, add the diced chicken, hominy and chicken broth.  Transfer the tomato mixture into the soup pot and mix contents together. 

3.      Cook over medium heat for about 15-20 minutes.  Add the cumin and oregano.   Reduce heat and simmer for another 15-30 minutes.   The longer you simmer the soup, the tastier it gets.  Add another can of chicken broth, or some water, if you think the soup is too thick.

4.      When ready to serve, ladle a serving into a soup bowl and add any of the optional toppings listed above.

Nutritional Value:  Each two-cup serving, without toppings, contains approximately 325 calories, 35 grams of protein, 9 grams of fat and 15 grams of net carbohydrates.

Posted in Recipe of the Month | 3 Comments