Category: Diet

Food Labels–To the Point

  “Individuals who frequently read nutrition labels tend to both value healthy eating and engagein healthy dietary practices more thanindividuals who read labels infrequently”, say Dan Graham and Melissa Laska from the Academy of Nutrition and Dietetics. Food labels were introduced in the US as an effort to deliver more information to consumers in order …

Mediterranean Diet

I know you’ve heard of the wonders of a Mediterranean diet. Just as a reminder, the diet is associated with less hypertension (a leading cause of strokes), diabetes (risk factor for early heart attacks) and obesity (a risk factor for so many more conditions). But this kind of diet is not exactly intuitive, and sometimes …

Dietary Protein

In response to a question about increasing protein in a diet by a Facebook member.   Join us on Facebook!  https://www.facebook.com/Dr.DaveMontgomery   Higher protein diets can be beneficial for weight loss, in conjunction with a reduced calorie diet and/or substitution with sugary drinks or refined carbs (white bread, white rice). There are a number of …

Green Bean and Mushroom Salad

Ingredients 1 1/2 pounds haricots verts or tender green beans 4 tablespoons extra-virgin olive oil Kosher salt 2 lemons 2 large shallots, sliced 10 ounces cremini mushrooms, very thinly sliced 1 cup coarsely chopped walnuts 1/2 to 1 teaspoons sugar 1/4 cup coarsely chopped fresh parsley Freshly ground pepper Directions Bring a large pot of generously salted water to a rolling boil. …

Campfire Salad

    Ingredients Vinaigrette: 1/4 cup sherry vinegar 1 teaspoon sugar Kosher salt and freshly ground black pepper 2 tablespoons minced fresh oregano 1/2 cup extra-virgin olive oil Salad: 2 pounds asparagus, ends trimmed 1 pound fresh green beans, cut into pieces 3 large carrots, shredded (about 2 cups) 1 cup canned black beans, drained …

Angel Shrimp with Basil & Tomatoes

Ingredients: 1 1/2 pounds medium shrimp, peeled and deveined (tails removed) 3 tablespoons olive oil 2 garlic cloves, minced 1 can diced tomatoes, in juice 1 pint cherry or grape tomatoes, halved 1/2 pound linguine 1 1/2 cups lightly packed fresh basil leaves, torn into small pieces, plus extra leaves for garnish (optional) kosher salt …

Calorie Economics 101: Balance Your Caloric Checkbook

Calorie Economics Series Step 2:  ”Balance Your Caloric Checkbook” Let’s face it depriving yourself of stuff you’ve loved your entire life, as a method for weight loss and healthier living, is extremely difficult to maintain. In short, DEPRIVATION DIETS DON’T WORK! Cutting out a major nutrient (ie carbs) or an entire food group from your diet may …

Are You at Risk for Colon Cancer?

Age-appropriate screening is one of the keys to Personal Health Mastery, since early diagnosis can be the best way to disease containment and, in some cases, cure.   As a part of the information we will provide here on DMMD, widely accepted recommendations for screening for common diseases will be emphasized for this reason.  Dr. Lotsu …

Chocolate lovers take heart.

Finally, you have a really good excuse to eat more chocolate!  Chocolate has protective cardio- vascular properties.  A recent European study examined the incidence of heart attacks and strokes and overall blood pressure in people ages 35-65.  Those that consumed ~ 7 grams of chocolate (equivalent to 1 square of a chocolate bar) per day had lower …

Childhood Obesity

Healthy Lifestyles for Kids by Allison Foster MD The number of overweight children in the United States is increasing at a concerning rate, with 1 out of 3 kids now considered overweight or obese.  There are a lot of factors that are contributing to this epidemic, many of which fall under the category of lifestyle habits. …