February News – 2010

By Paula Hendricks - Nutritionist on February 10, 2010

PRODUCTS & SPECIALS

• Product Special of the Month – Cinnamon Hot Chocolate.  One of the most popular flavors we sell is on special this month at $9.90 per box of 7.  Regular price – $11. 
• New Item – Blender Bottles.  Great new container for mixing the protein products.  Enjoy the introductory price of $8.10 + tax.  Regular price will be $9.00.
• New Product this Month.  Make cooking simple but gourmet tasting every night by using our new Herb Rubs that come in a variety pack:  Poultry, Beef, Pork and Fish.  Just sprinkle a little of the spice on the meat of your choice and grill, sauté or BBQ.  Also great on vegetables.  Special price of $25 + tax for all four rubs or purchase individual rubs for $7 + tax per container.  Each rub contains approximately 3 ounces of seasoning.  A great value. 
• Need a Protein?  When you are in the office, ask a staff member to prepare you a protein meal.  Choose from either a Single or a Double.  Purchase Price: Single $2.00, Double $4.00.
• Coming Soon!  Chocolate Fudge Cake.  One word – yummy!  This protein supplement contains 12 grams of protein per servings; just add one egg, a little bit of water, and microwave for about a minute and you have a delicious, moist and very satisfying fudge cake dessert with 16 grams of protein.  Great for an evening snack!  Ask for a sample in the office today.  Let us know what you think.   If you like it, we’ll put it for sale on our grocery list.

• Supplement Special of the Month – CoQ10.  – In honor of heart healthy month, take advantage of this cardio-protective supplement.  CoQ10 is especially good for those with cardiac problems, including hypertension, atrial fibrillation, and rapid heart rate.  It is also a great immune booster.  Enjoy our new 50 mg tablet with enhanced mitochondrial support.  Special Price of $16 + tax. Regular price – $20. 

 FROM THE PRACTITIONER    - Cheryl Mitchell, PA-C, MPAS

 Everyone knows thin people have more willpower than overweight people – right?

Have you struggled to control your weight and overeating all your life (or alternatively – since you had kids, since menopause, since an injury – pick one)?  Do you wish you had the self-control and willpower to stay thin like (insert name of your example here)?  Do you wonder how you can change so you’re as strong as they are?

Let’s reframe the situation.  Your has-always-been-thin person above never overeats.  They know when they are full and stop eating.  Stresses don’t make them hungry – so they eat only when they really need food.  Their “appestat” (appetite thermostat) works like it should.  Does their “appestat” drive them to eat when their body doesn’t need the food or nutrients?  No!  So how much willpower do they need to eat only what they need and not more?  NONE!  They have no desire to overeat.  Control comes naturally; they would have to force themselves to overeat.  Your has-always-been-thin person stays thin but says nothing about their willpower or strength – they don’t need any willpower to stay thin.

 Now let us look at you and your need for willpower.  You struggle every day, often all day to eat only what your body needs, but your brain is not satisfied.  Your stomach is full, often uncomfortably so, but your mind still says “keep eating”.  Sometimes you fight the desire for food successfully, and other times you just can’t stay away from the unneeded food.  The desire to eat is there when you are stressed, when happy, when cold…You fight not to eat all the time.  Most of the time you resist the urge, but when the urge overwhelms you – you (and it seems like the rest of the world) call yourself weak, and that you have no willpower!  Your thin person needs NO willpower to not overeat.  You struggle everyday to control your eating – and win much of the time.  I ask you – who is showing strength?  The person who is never tested, or the person who, while tested all the time, loses occasionally?  Give yourself credit for your strength.   

FROM THE NUTRITIONIST – Paula Hendricks, BS, Nutritionist-C

 In the distant past, perhaps sixty years ago, a series of nutritional research studies were thought to indicate that saturated fat intake could raise LDL “bad” cholesterol levels which in turn were thought to elevate risk for heart disease and stroke. Although not everyone agreed with this interpretation, the notion that eating fat causes coronary heart disease took hold and has been dogma for many years. However, a new analysis recently released in the American Journal of Clinical Nutrition, which reviewed the combined results of over 21 studies regarding cholesterol intake and heart disease, found no clear evidence that higher intakes of saturated fat led to higher risks of heart disease and stroke.  Wow, that’s pretty comforting information for steak lovers, right?  Don’t expect all the “experts” to promote eating red meat and high fat dairy products right away. 

 So what do we think about this new analysis and how does it affect what we teach our patients?  Well, it is not new information to us at all, as evidenced by 20 years of clinical observation within our own practice. We have known for a long time that sugar and other processed carbohydrates were the “bad guys” in the American Diet rather than fat. Consumption of sugar, high carbohydrate processed foods, non-nutritive foods and trans-fat are the real culprits.

 We believe that to single out specific nutrients such as saturated fat and ignore the entire diet is a mistake.  In the 80s, we were told not to eat fat, in the 90’s we were told not to eat protein, and today, we have told all who would listen not to eat “bad carbs.”  Of course, if you look at the Food Pyramid recommended by the FDA today, you’ll see they recommend that you get the majority of your food from carbohydrates, including “bad carbs,” the processed ones.  It is confusing at best. 

 We believe consuming a balanced combination of foods containing all the macronutrients (proteins, carbohydrates, and fats) – animal protein, vegetables, fruits, nuts, and good fats – will reduce your risk of heart disease, stroke and chronic illnesses, promote longevity, and reduce your risk of illness as you age.  However, the balanced combination of food we recommend deviates significantly from the “balanced diet” recommended by the FDA. We believe the FDA food pyramid is an out of balance, protein-deficient, essential fatty acid-deficient, high carbohydrate eating style which if consumed long enough, will inevitably induce diabetes, obesity and a host of other chronic illnesses. Just remember when you eat, protein is “good,” fat is “good,” and carbs can be either “good” or “bad.” To stay healthy, we all should learn to recognize and eat the good carbohydrates (vegetables and fruits) and avoid the bad carbohydrates (sugars), processed.

 Recipes and Hand-outs:

•  Recipe of the Month – Chicken Paillard with a Mushroom and Wine Sauce.  I just love to serve this simple yet elegant dish to my family on a weeknight – they think I went to so much effort because it is that good.  Even the name sounds elegant.  Download from our website or pick up a copy in the office.
•  Pick up a copy of the Quarterly News, “Did You Know? – Winter 2010” in the office today called “Think 30!”  Eat like the Hendricks family eats and enjoy eight quick recipes with at least 30 grams of protein per serving. 

Posted in Monthly Newsletter | 1 Comment

February 2010 Recipe of the Month – Chicken Paillard

By Paula Hendricks - Nutritionist on February 10, 2010

 Chicken Paillard with Wine & Mushroom Sauce – Makes 4 Servings

 I just love to serve this simple yet elegant chicken dish to my family on a weeknight –they think I went to so much effort because it’s that good.  Even the name sounds elegant.  Paillard simply means chicken that is pounded with a mallet until very thin and grilled which, by the way, makes it very tender.  The best part – it only takes about 15-20 minutes to prepare this dish from start to finish.  Have a side salad ready.  Enjoy on any of the Key Diets.

 Ingredients:

•  Four 4.5 oz boneless, skinless chicken breasts, cut in half lengthwise to create eight (8) evenly  proportioned, thin-sliced chicken breasts  ( if possible, ask the butcher to do this for you)
• 2 tablespoons olive oil
• 1/3 cup white wine
• One garlic clove, minced
• 1 cup chicken broth
• 1/3 cup light sour cream (or more to thicken sauce)
• Two 4 oz cans sliced mushrooms (you can use fresh but cook before using), about 1 cup cooked
• Juice of half a lemon (use remainder of lemon for lemon wedge garnish)
• 1 tsp Made in Napa Valley Poultry Seasoning (or 1 tsp of Herbs de Provence seasoning)

 Instructions:

 1.      Place two pieces of chicken breasts between two pieces of plastic wrap or in a plastic bag and pound chicken with the smooth side of a mallet (or use a small saucepan) until chicken is uniformly about 1/8-1/4 inch thick.  Continue until all pieces have been pounded.  Season with the poultry seasoning or seasoning of your choice. 

2.      Have all ingredients out, measured and ready to use before you start grilling.  If using fresh mushrooms, put them in the microwave in a covered bowl on high for 2-3 minutes.  Drain any excess liquid.

3.      Heat a skillet over high heat (don’t use non-stick).  Add one tablespoon olive oil to the pan and 4 pieces of the chicken.  Grill on each side for about 1 ½-2 minutes – chicken should be slightly browned and cooked through.  Place cooked chicken on a plate, cover and keep warm. 

4.      Cook second batch of chicken as directed above.

5.      After chicken is cooked, in the same pan, turn heat down to medium and add the wine.  Be careful as the wine will steam and bubble.  With a wooden spoon, scrape the inside of the pan to dislodge any residual chicken bits to prepare the juice.  Add the minced garlic and stir for another 30 seconds.

6.      Add the chicken broth and lemon juice and wait for liquid to bubble, about 1 minute.  Gradually add the sour cream and stir quickly with a whisk to blend.  If not thick enough, add a little more sour cream, about 2 tablespoons.  Turn down heat on pan to low and let simmer for about 1 minute.

7.      Add the mushrooms and simmer for one more minute.      

8.      To assemble for serving, place two pieces of chicken on a dinner plate and top with a little mushroom wine sauce.

9.      Garnish the plate with some fresh herbs, lemon wedges or toss some capers on top.   

 Variations:  Don’t like mushrooms?  Omit them and put chicken and sauce over sautéed spinach or chard.    

 Nutritional Value:  Each serving contains approximately 270 calories, 35 grams of protein, 10 grams of fat and 9 grams of carbohydrates.

Posted in Recipe of the Month | 10 Comments