Tag Archives: nutrition

31 Day of Wellness 2013: Start with Brussels Sprouts

Every January, we post the 31 Days of Wellness, with entries from myself and my good friend, Chuck Garcia. Together, with additional bloggers, we present an outline for the year, to get you started on a path to health and wellness. The simplest way to think of the next 31 days is consider the following points:

1. What are the foods to avoid?

2. What are the new foods to try, and incorporate into your diet?

3. What exercise to I need to participate in?

4. What are the other habits I need to follow that will lead to better health and the prevention of disease? Todays first entry, penned by Chuck Garcia, discussed one of the many “super foods” that we will discuss this month. We enjoy discussing Brussels Sprouts, because they are filled with needed vitamins and minerals. Most of my patients are unfamiliar with them, unaware of how to select to cook them,  but with a little guidance, they come to enjoy these little treats, making them part of their weekly vegetable repertoire.

I am a big fan of bacon.  By itself or mixed in with something else.  Bacon just makes everything taste better.  Bacon however is popular (rightfully so) and consumed all the time. One vegetable that is not so popular (what a shame) and should be is Brussels sprouts.  Woefully misunderstood (your Mom made you eat it when you were a kid), many people have a bad impression of this great vegetable and refuse to give it a try.  When combined with bacon, this is a great addition to any meal.  What is the deal on Brussels sprouts and why should you eat it? Consumed since the 13th century, this powerhouse is related to cabbage and kale.  Thankfully, it is finally earning some respect.  I travel a lot on business and eat out when on the road.   I have noticed that this vegetable is making resurgence and appearing on menus more often; especially in steak houses offered as a side. Good thing.

This is a powerhouse of a vegetable.  There are many benefits including these:

Antioxidants A host of antioxidant ingredients are found in Brussels sprouts, including Vitamins C, E, and A, as well as the mineral manganese. Furthermore, flavonoid antioxidants like isorhamnetin, quercitin, and kaempferol also serve well to protect against oxidative stress on the body’s cells.

Inflammation Glucobrassicin, a glucosinolate particularly abundant in Brussels sprouts, has been shown to fight inflammation on a genetic level once converted into the molecule indole-3-carbinol, or ITC. Furthermore, one and a half cups of Brussels sprouts contain about 430 milligrams of omega-3 fatty acids (about ⅓ of the daily recommended amount) that are an essential part of our body’s anti-inflammatory messaging molecules. Finally, the wealth of vitamin K found in Brussels sprouts has been shown to effectively regulate our body’s inflammatory responses.

Cancer Prevention Glucosinolates in Brussels sprouts and their detox-activating isothiocyanates are shown to fight against and even prevent various cancers, including bladder, breast, colon, lung, prostate, and ovarian cancer. Cardiovascular Support Brussels sprouts contain the isothiocyanate sulforaphane made from glucosinolates. This powerful compounds not only triggers anti-inflammatory activity in our cardiovascular system but may also prevent and even possibly help reverse blood vessel damage. By regulating inflammation within the body, Brussels sprouts can fight against the onset of heart attacks, ischemic heart disease, and arteriosclerosis. Furthermore, the lowered cholesterol mentioned earlier may also lessen the possibility of arterial blockage. How best to eat it: There are multiple ways to eat Brussels sprouts.

In keeping with bacon as its best complement, I recommend taking a recipe out of Rachel Ray’s play book:

Ingredients

  • 3 slices bacon, chopped
  • 1 tablespoon extra-virgin olive oil, 1 turn of the pan
  • 1 shallot, chopped
  • 1 1/2 pounds Brussels sprouts, trimmed, small spouts left whole, larger spouts halved
  • Salt and pepper, to your taste
  • 1 cup chicken broth

Directions Brown bacon in a medium skillet over medium high heat. Remove bacon to a paper towel lined plate. Add extra-virgin olive oil to the pan, 1 turn. Add shallots to the pan and saute 1 to 2 minutes. Add Brussels spouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2 to 3 minutes to begin to soften, then add broth. Bring broth to a bubble, cover and reduce heat to medium low. Cook 10 minutes, until tender. Transfer sprouts to a serving dish with a slotted spoon and top with cooked bacon bits.  I recommend serving this on the side of any protein source.  Fish, steak, chicken, take your pick. Serve it when friends are coming over.  Don’t tell them in advance or they are likely to resist.  Put it on the plate and watch their reaction.  They will be surprised and impressed!

Click here for Rachel Ray’s recipe.

Your feedback is important to all of us. Let us know what you think.

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Dr. Joe Galati and Your Health First: Behind the Scenes

For the past eight years, I have been producing and hosting “Your Health First“, on Clear Channel’s 740 KTRH. It is a great pleasure for me to discuss health and wellness topics with all of our listeners.

We recently used a GoPro HD Hero video camera to record the program. There are plans to place each episode of the program on YouTube, allowing for greater reach of the information we discuss every week.

Your feedback on topics is welcomed. Review our website to see topics we have already discussed. New ideas are always welcomed by our team. Leave a message here and share your comments. We depend on your participation. Thanks.

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Is there a Special Diet for Hepatitis C?

In this video, Dr. Galati explains the commonly asked question about “special diets for hepatitis C”, or for that matter, any form of liver disease.

 

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Dr. Galati Talks Fruit and Veggies: Podcast From Your Health First Radio Program

This week I will be talking about the need to increase the intake of fruits and vegetables. September is National Fruit and Veggie Awareness Month. Listen and be a better consumer of these vital super foods.

Let me know what your favorite fruit is.

Listen here.

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Thirty-One Days of Wellness: A Recap of the Month

During the month of January, Chuck Garcia and I posted 31 entries to reflect a broad range of topics related to health and wellness – topics that you can review for the entire year. To make them easily accessible, I have re-posted them on a single blog entry. Enjoy them again, and share them with your friends and family.

Day 1
A New Year, a New You

Day 2
Eating Salad for Breakfast

Day 3
Navigating the Grocery Store: Inner vs Outer Isles

Day 4
Foods Never to Eat 

Day 5
Foods Healing Power

Day 6
The Low Down on Wheat

Day 7
Gym Rules 

Day 8
Charles Barkley and Weight Watchers 

Day 9
Blueberries: A Superfood to Love

Day 10
Benefits of Coconuts 

Day 11
It’s Not Nice to Fool Mother Nature

Day 12
Adding Eggplant to Your Diet

Day 13
Wondering About WonderBread 

Day 14
How Bad is Read Meat: Dr. Galati and Matt Patrick KTRH Radio 

Day 15
The Value of Cross-Training

Day 16
MLK Holiday: Off

Day17
Talking Health and Wellness

Day 18
Ultimate Abdominal Exercise 

Day 19
Zucchini: Another Food to Love

Day 20
Beach Body 10-Minute Trainer

Day 21
Exuberant Animal 

Day 22
Dan Campolieta: Number 1 Meal: Breakfast

Day 23
Salad Dressing: Olive Oil and Vinegar 

Day 24
Beets: Good Nutrition

Day 25
Cuisinart Hand Mixer

Day 26
Health Benefits of Boxing

Day 27
Strength Training: Benefits of Lifting Heavy Things 

Day 28
Frozen Fruits and Vegetables: Dr. Galati Explains

Day 29
Paleo Playground: Chuck Garcia Explains

Day 30
Paleo Playground: Part 2

Day 31
Healthy Recommendations and Books We Like

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Eat Salad for Breakfast: Recommendations for a Better Breakfast Experience

Eat Salad for Breakfast: Recommendations for a Better Breakfast Experience

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This past week on Your Health First, I discussed why it’s a good idea to think about eating salad for breakfast.

Listen to the podcast here.

Let me know what you think.

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January 13: A Low Salt Diet-Simple Step to Improve Health

January 13: A Low Salt Diet-Simple Step to Improve Health

If there is one item to include in your quest for wellness, it is to assume a diet low in sodium. Every day, patients ask for the contents of a low salt diet. They have an idea, but never quite get it right. On questioning, the average adult and their family is consuming well over the recommended amounts that have been put forth by several major medical organizations. The American Heart Association is suggesting between 1500-1800 mg of sodium per day. This is restricted compared to the 4,000 mg/day the average American eats. To get in line with a low salt diet, you must read labels. All commercial food will list the sodium content. My opinion is that it is nearly impossible to maintain a low salt diet if you eat your meals out. The art of home cooked meals is a thing of the past. While I may sound somewhat pessimistic, I interview people for a living, and ask every patient what and where they eat. The answers are not pretty.

Here is a list of sodium in fast foods.

Ill effects of sodium include the following: Too much sodium in the diet can lead to health problems. It is one of the risk factors that contribute towards high blood pressure (hypertension), which substantially increases the risk of developing heart disease or stroke.

So what do you do now? Here are my recommendations:

  1. Read all food labels.
  2. Make sure you know how much is in a “serving” of the food you are looking at.
  3. Don’t eat any canned foods.
  4. Don’t eat anything out of a box, or ready to eat meal.
  5. Avoid ALL fast food, as well as chain restaurants.
  6. Learn to use other spices and herbs in your cooking.
  7. Beware of “salt substitutes” – these contain high levels of potassium and can be dangerous with certain health conditions and medications.
  8. Eat more fresh fruits and vegetables.
  9. Read all of the other blog entries from this month.

Past “salt” entries from our blog:

Salt: Institute of Medicine

Interview with a Dietitian

Educate Yourself on Salt

Start today on the road to reduced sodium.

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January 2: Garlic – Much More Than an Addition to Tomato Sauce

January 2: Garlic – Much More Than an Addition to Tomato Sauce

Chuck Garcia lends his thoughts on adding more garlic to your diet…a great idea to promote health and wellness this month.  Enjoy  Dr. Galati

Eat More Garlic in 2011

Garlic has been used as both food and medicine in many cultures for thousands of years (I hope by now you are beginning to see the connection between food and medicine).  It is even mentioned in the Bible and the Talmud. Again I reference Hippocrates who used garlic to cure ailments as varied as poor digestion, respiratory problems, and low energy.  Its use in China was first mentioned in the fifth century. 

Adding a bit of modern science, raw garlic is a source of many vitamins including B, C and calcium.  In test tubes, garlic has been found to have antibacterial, antiviral, and antifungal activity.  Also, many health practitioners use it to prevent disease and cure a variety of ills.  Garlic is also rich in antioxidants which help destroy free radicals.  Most practically, there are no shortages of studies to demonstrate how it helps prevent the common cold.  Also, when faced with a cold, many people find the symptoms dissipate more quickly when eating or taking more garlic than usual. 

There are several ways to ingest garlic from raw to dried garlic tablets, old and extracts (all available in most health stores).  As always, follow the directions of your health provider with knowledge in herbal medicine for the appropriate amounts. 

Now that you have connected the dots between food and medicine (a recurring theme on www.yourhealthfirst.com), fast forward to modern times.  What are the flavorful and culinary uses?  

Food (finally):  Garlic is widely used around the world for its pungent flavor as a seasoning or condiment.  It is a fundamental component in many dishes in Asia, the Middle East, and of course Italy.  The flavor varies in intensity and aroma and is often paired with onions, tomatoes, and ginger.  The parchment-like skin is much like an onion (they’re cousins) and is typically removed before using in raw or cooked form. 

I find garlic is best applied to bread (who doesn’t like garlic bread?), bruschetta (great appetizer), and of course tomato sauce.  Also, many cooks add garlic powder.  If using as a substitute for fresh garlic, 1/8 of a teaspoon is equivalent to one garlic clove.  Don’t be shy about its use.  Crush it or use cloves in chicken and/or fish recipes.  Vegetarians appreciate its ability to spice up the salads they so often eat. 

Downside?  Due to its strong odor, garlic is often associated with bad breath (and rightfully so).  Since it takes time to digest, it can hang around for hours.  Some people allege that it can be alleviated by eating parsley (another strong Italian association).  Don’t sweat it.  Its benefits far outweigh the negatives.

Make garlic (in whatever form) a staple of your diet; not only for its good taste but for optimizing the health benefits.  For more on garlic, go to:

The Garlic Store

 The Gilroy Garlic Festival

Garlic Recipes

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