Tag Archives: salad

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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Salad Dressing: Olive Oil and Vinegar

I eat a lot of salads.  Sometimes my breakfast, lunch, and dinner all look alike.  Loads of vegetables with animal protein on top.  Years ago before I caught on to all the food science tricks, I used to top my salads with bottled dressing.  Those days are long gone!  If you look at the ingredients in the store bought dressing, you will be shocked.  The additives and preservatives destroy the natural ingredients you are ultimately about to consume.  Although many store bought salad dressings have fancy bottles and make many health claims, don’t believe it.  Just read the contents.  You’ll quickly change your mind. 

Consequently, I top all of my meals with olive oil, and mix it with any one of three types of vinegar:  balsamic, apple cider, or coconut.  All add a very unique taste and are excellent complements to one of nature’s great gifts, olive oil.

There are some really great apple cider vinegar products on the market that are used by health food enthusiasts everywhere, and they’re really good for you! But I think coconut vinegar may be even better because it comes from a source that’s naturally higher in minerals and other phytonutrients.

Although I am fond of all three types of vinegars, coconut is my favorite.  While it tastes great, here’s some facts that help the cause; no bottled dressing even comes close. 

Coconut vinegar is similar to other fermented vinegars such as apple cider and balsamic vinegars. It can either be made with coconut water or from the sap of the coconut tree. Coconut vinegar is a staple condiment in the Philippines, and is also used in some regions of India. Coconut vinegar is white and cloudy with a very pungent acidic taste and a hint of yeast. As with apple cider vinegar, coconut vinegar includes the “mother,” or culture of organisms that caused the fermentation.  The sap used to make coconut vinegar comes from coconut trees grown in volcanic soil rich with minerals. The sap contains phosphorus, potassium, iron, magnesium, sulfur, boron, zinc, manganese and copper. It is especially rich in potassium. 

Not to mention, when added to olive oil for a salad, it is tastes great.  Who can ask for more?

For more information:
Coconut Vinegar
Benefits of Coconut Vinegar



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Day 2: Eating Salad for Breakfast-Revisited

Day 2: Eating Salad for Breakfast-Revisited

Editors Note: Every day we are launching the January 2012 collection of daily blog entries for the “31 Days of Wellness”, our annual celebration of the New Year, and the opportunity to start anew as we ring in the New Year. Enjoy, visit us daily, and send us your feedback.
Dr. Joe Galati

My Breakfast Bowl on December 24, 2011

This past summer, I submitted a post and podcast on the virtues of eating salad for breakfast. I still stand by what I said then, and continue to recommend this as an alternative to the usual breakfast of toast and cereal. When discussing breakfast options with patients, my mention of salad for breakfast certainly is something they are not expecting to hear. The general understanding is that salad is for lunch and dinner. Period. Looking a bit closer, breakfast is the most important meal of the day. Numerous research studies have shown that skipping breakfast actually leads to obesity-especially in young girls. African American teens are hit the worst.

As an alternative, I recommend salad. The breakfast bowl pictured here is a mixture of Dole Classic Coleslaw (a generous fist-full) and a half cup of fresh blueberries (grown in the USA). This mixture was drizzled with a tablespoon (note: half the recommended serving size) of Newman’s Own Lite Balsamic Vinaigrette Dressing. While rest of my family consumed NY bagels and rolls (we were in NY for Christmas visiting family), I sat content eating my salad.

So what is the take-home message?

As always, you need to think outside of the box. Salad can be a nutritious, filling meal for breakfast to get you off to the right start in the morning. Low in carbohydrates, it won’t slow you down later in the morning. It is packed with fiber and nutrients. Any fruit would do alongside the cabbage or lettuce you decide to use. Limit the dressing. For added protein, add a few slices of chicken breast or lean beef. Fish (yes fish) can also be added for protein.

Give it a try and I am sure you can incorporate salad into you breakfast diet a few times per week.

A list of Dole salad products are available here.

Newman’s Own Lite Dressings are available here.


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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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