It happens: women are put on osteoporosis medications and don't seem to respond. The reasons are varied, but a somewhat common one has recently come to light.
Adequate vitamin D in your diet does two things: it is necessary for the absorption of calcium and it is necessary for the final step in bone hardening. It was discovered recently that some women are poor absorbers of vitamin D and need more than the formerly recommended 400 units a day. In fact, the National Osteoporosis Foundation has changed their recommendation on vitamin D intake from 400 to 1000 units daily. Poor vitamin D absorption has certainly been one of the causes of medication failures. The other is tied to lack of weight bearing exercise. Medication slows the breakdown of bone, but the ideal scenario for improved density is adequate calcium and vitamin D, and weight bearing exercise to stimulate the osteoblasts. Other vitamins also play a role, but the good news is that if you are eating your veggies and fruit, you are getting them. The AMA also currently recommends that all adults take a multi vitamin daily. Isn't it nice to know that the heart healthy diet is also good for your bones?
Not all primary care physicians, many of whom treat osteoporosis, are aware that some people are poor Vitamin D absorbers. If you are diagnosed with Osteoporosis and have been taking calcium and D faithfully, ask your physician to do a simple blood test for your Vitamin D3 level.
Avoid waiting 2 years for a repeat bone scan that shows no improvement before having your D level checked. If you are diagnosed and are just starting calcium and D, ask your physician to do a blood test in 3 months to check your D3 level.
This vitamin D absorption problem has got the endocrinologists just a bit at odds with dermatologists. Fifteen minutes of sunshine (northern sunshine in the winter doesn't count), just on your hands and face, is adequate Vitamin D intake. So wait just a little while before putting on your sunscreen, and take advantage of the best way to get your D.
Thursday, January 24, 2008
Wednesday, January 23, 2008
The Short Story About Your Bones
Our bones are very much living tissue. Your entire skeleton is replaced every 7 to 10 years. In the bones, cells called osteoclasts break down bone, while osteoblasts build bone. When these are in balance, bone density remains stable.
The greatest gain in bone density occurs between age 12 and 20. With adequate nutrition, and physical activity, we hit adulthood with excellent bone density. People who are weightlifting during this time start out with wonderfully strong bones. Density stays pretty much stable until menopause, unless other factors contribute to loss or gain. Bone loss can be caused by smoking, excessive alcohol, inadequate nutrition, eating disorders, excessive exercise - to the point of menstrual cessation- and a sedentary lifestyle. Further bone growth can result from good nutrition, and an active life that includes weightlifting. Bone growth is influenced by hormones, especially estrogen, and that makes menopause a risky time for some people. During the first 3 to 5 years after menopause, you can lose 3% to 5% of your bone density EACH YEAR. If this happens, you will have Osteoporosis.
Wayne Wescott, PhD., did some interesting studies on weightlifting and bone density. People weightlifting during adolescence gain much more bone that those who are not weightlifting. And during the decades up to age 50, modest bone growth can still occur in weightlifters. During the decade from age 50 to age 60, a very small (less than 1%) increase in density occurs. But, wait. Compare that to the 3% to 5% loss, each year, that occurs without weightlifting, and you now can see why lifting at this time is so important. In some people, weightlifting and good nutrition can help regrow bone that has thinned, but if the bone loss is substantial, medication is a good idea too.
How do weightlifting and medication help bone density? The medications (Fosamax, Actonel, Boniva, etc) work only on the osteoclasts, so they inhibit the breakdown of bone. Exercise stimulates the osteoblasts, so it stimulates the growth of bone. It is weight bearing exercise that has this effect. Many people believe that walking alone will stimulate bone growth, this is only true if you are quite heavy or walk 20 miles a day. Bones need intensity, not lots of repetition, to stimulate growth. An exercise that helps stimulate growth at the hip is a side lying leg lift. You benefit more from doing 15 repetitions with 10 lbs on your ankle than you would from doing 45 repetitions with no weight. Do not jump into an unguided exercise program if you have osteoporosis, because the wrong exercise can hurt you. If you don't have access to a gym, or your gym does not have knowledgeable trainers (and many know nothing about osteoporosis), buy both Miriam Nelson's book, Strong Women, Strong Bones and Osteopilates by Karena Lineback. Work with someone watching you to observe that your form is correct. You want to do exercises not just for the sake of your bone density, but also to improve balance, the key to preventing falls.
Up Next: Medication Failure
The greatest gain in bone density occurs between age 12 and 20. With adequate nutrition, and physical activity, we hit adulthood with excellent bone density. People who are weightlifting during this time start out with wonderfully strong bones. Density stays pretty much stable until menopause, unless other factors contribute to loss or gain. Bone loss can be caused by smoking, excessive alcohol, inadequate nutrition, eating disorders, excessive exercise - to the point of menstrual cessation- and a sedentary lifestyle. Further bone growth can result from good nutrition, and an active life that includes weightlifting. Bone growth is influenced by hormones, especially estrogen, and that makes menopause a risky time for some people. During the first 3 to 5 years after menopause, you can lose 3% to 5% of your bone density EACH YEAR. If this happens, you will have Osteoporosis.
Wayne Wescott, PhD., did some interesting studies on weightlifting and bone density. People weightlifting during adolescence gain much more bone that those who are not weightlifting. And during the decades up to age 50, modest bone growth can still occur in weightlifters. During the decade from age 50 to age 60, a very small (less than 1%) increase in density occurs. But, wait. Compare that to the 3% to 5% loss, each year, that occurs without weightlifting, and you now can see why lifting at this time is so important. In some people, weightlifting and good nutrition can help regrow bone that has thinned, but if the bone loss is substantial, medication is a good idea too.
How do weightlifting and medication help bone density? The medications (Fosamax, Actonel, Boniva, etc) work only on the osteoclasts, so they inhibit the breakdown of bone. Exercise stimulates the osteoblasts, so it stimulates the growth of bone. It is weight bearing exercise that has this effect. Many people believe that walking alone will stimulate bone growth, this is only true if you are quite heavy or walk 20 miles a day. Bones need intensity, not lots of repetition, to stimulate growth. An exercise that helps stimulate growth at the hip is a side lying leg lift. You benefit more from doing 15 repetitions with 10 lbs on your ankle than you would from doing 45 repetitions with no weight. Do not jump into an unguided exercise program if you have osteoporosis, because the wrong exercise can hurt you. If you don't have access to a gym, or your gym does not have knowledgeable trainers (and many know nothing about osteoporosis), buy both Miriam Nelson's book, Strong Women, Strong Bones and Osteopilates by Karena Lineback. Work with someone watching you to observe that your form is correct. You want to do exercises not just for the sake of your bone density, but also to improve balance, the key to preventing falls.
Up Next: Medication Failure
Tuesday, January 22, 2008
Osteoporosis and You
Most of this information is from the National Osteoporosis Foundation Website. A great and easy to read book on the subject is Miriam Nelson's Strong Women, Strong Bones.
Breast Cancer gets all the press. That's why we think about it, have mammograms, and as a country have cut the death rate from this disease tremendously.
But, if you are a 50 year old woman, what are your mortality and morbidity threats? Breast Cancer doesn't make it to the top 6 (so keep having your mammograms).
Number one is heart disease, two is Lung Cancer (less women get it than breast cancer, but it's far more deadly), number 3 is stroke, the brain's form of heart disease, number four is Chronic Obstructive Pulmonary Disease, mainly emphysema, and fifth is complications of accidents.
All of these diseases have a very preventable common cause: smoking. But I'm not getting on that horse right now.
I want to call your attention to number 5, because you might have assumed it was automobile related. Rarely, yes. But mostly, this category is filled with people who die from the complications of an osteoporosis related fracture, probably at the hip. Do you take as many steps to prevent and monitor for this disease as you do with breast cancer?
If you are a 50 year old woman the chance is 50-50 that your bones are already thinning. Your risk of developing full blown osteoporosis is higher than your combined risk for breast, uterine and cervical cancer. Half of all 50 year old women will have an osteoporosis related fracture in her lifetime. The most common fracture sites are spine (700,000/yr in US), wrist, and hip (300,000 a year in US). Sad fact: in the United States, the majority of osteoporosis is still diagnosed when someone breaks a bone.
What are the risk factors for osteoporosis? Family history, smoking, small frame, poor diet, including excessive "dieting" (in terms of Calcium and Vitamin D), use of steroid medication, excessive alcohol use and uh,oh, a sedentary lifestyle. The lifestyle (diet and exercise) factor is especially crucial at 2 times during our life: during adolescence, when potential bone density gain is the greatest, and during the first 3 to 5 years post menopause, when bone density losses can be the greatest.
Who doesn't lose their bone? People who drank milk (for teens, it is still the best source of Calcium and D) and were active. They have lots of bone "in the bank." And people who are exercising, especially weightlifting, during and after menopause and being mindful of their calcium and vitamin D intake. And sadly, these seem to be little known facts of life.
Can you change your own picture? Stay tuned, because I'm off for my own workout today!
Breast Cancer gets all the press. That's why we think about it, have mammograms, and as a country have cut the death rate from this disease tremendously.
But, if you are a 50 year old woman, what are your mortality and morbidity threats? Breast Cancer doesn't make it to the top 6 (so keep having your mammograms).
Number one is heart disease, two is Lung Cancer (less women get it than breast cancer, but it's far more deadly), number 3 is stroke, the brain's form of heart disease, number four is Chronic Obstructive Pulmonary Disease, mainly emphysema, and fifth is complications of accidents.
All of these diseases have a very preventable common cause: smoking. But I'm not getting on that horse right now.
I want to call your attention to number 5, because you might have assumed it was automobile related. Rarely, yes. But mostly, this category is filled with people who die from the complications of an osteoporosis related fracture, probably at the hip. Do you take as many steps to prevent and monitor for this disease as you do with breast cancer?
If you are a 50 year old woman the chance is 50-50 that your bones are already thinning. Your risk of developing full blown osteoporosis is higher than your combined risk for breast, uterine and cervical cancer. Half of all 50 year old women will have an osteoporosis related fracture in her lifetime. The most common fracture sites are spine (700,000/yr in US), wrist, and hip (300,000 a year in US). Sad fact: in the United States, the majority of osteoporosis is still diagnosed when someone breaks a bone.
What are the risk factors for osteoporosis? Family history, smoking, small frame, poor diet, including excessive "dieting" (in terms of Calcium and Vitamin D), use of steroid medication, excessive alcohol use and uh,oh, a sedentary lifestyle. The lifestyle (diet and exercise) factor is especially crucial at 2 times during our life: during adolescence, when potential bone density gain is the greatest, and during the first 3 to 5 years post menopause, when bone density losses can be the greatest.
Who doesn't lose their bone? People who drank milk (for teens, it is still the best source of Calcium and D) and were active. They have lots of bone "in the bank." And people who are exercising, especially weightlifting, during and after menopause and being mindful of their calcium and vitamin D intake. And sadly, these seem to be little known facts of life.
Can you change your own picture? Stay tuned, because I'm off for my own workout today!
Sunday, January 20, 2008
Is Alli an Ally?
Reading the Sunday paper, I noticed ads for Alli, the latest weight loss drug. It was sold for years as the prescription product Xenical, and it didn't sell very well. Why?
The drug is not systemic acting. It blocks the breakdown of some of the fat you eat, so that your body can't absorb it. Which means the fat remains in your intestine and is excreted basically unchanged. The problem is, our bodies weren't designed to handle this scenario, so it is sometimes excreted at an inconvenient time, over which you may not have control. The drug didn't do very well as a prescription product because once physicians learned what the side effects were, they were extremely reluctant to prescribe it. They were not about to give patients a drug that caused (sometimes)uncontrolled oily stools. If you want a cheap preview of what it might do to you, buy some doritos or potato chips made with Olestra. We can't break down Olestra so it goes right through us. At one sitting, eat 2 or 3 "servings". Hours later you'll know what Alli can do as the undigested fat is excreted (often preceded or followed by very smelly gas).
If you want to review the efficacy of the drug, google "Xenical" and read the studies done with the prescription version of the drug. People in supervised programs lost 12 or 13 lbs over a years time. (Without the Xenical they lost a little over 6 lbs).
Now wouldn't it just be easier to look at the fat in your diet and try to cut out 1/3 of it out without adding in something else? Cut out the mayo in favor of mustard, use yogurt instead of sour cream on your baked potato, skip the butter on your bread, find some lower fat salad dressings. The cheap (and painless) way to be in the 12 lb group.
The drug is not systemic acting. It blocks the breakdown of some of the fat you eat, so that your body can't absorb it. Which means the fat remains in your intestine and is excreted basically unchanged. The problem is, our bodies weren't designed to handle this scenario, so it is sometimes excreted at an inconvenient time, over which you may not have control. The drug didn't do very well as a prescription product because once physicians learned what the side effects were, they were extremely reluctant to prescribe it. They were not about to give patients a drug that caused (sometimes)uncontrolled oily stools. If you want a cheap preview of what it might do to you, buy some doritos or potato chips made with Olestra. We can't break down Olestra so it goes right through us. At one sitting, eat 2 or 3 "servings". Hours later you'll know what Alli can do as the undigested fat is excreted (often preceded or followed by very smelly gas).
If you want to review the efficacy of the drug, google "Xenical" and read the studies done with the prescription version of the drug. People in supervised programs lost 12 or 13 lbs over a years time. (Without the Xenical they lost a little over 6 lbs).
Now wouldn't it just be easier to look at the fat in your diet and try to cut out 1/3 of it out without adding in something else? Cut out the mayo in favor of mustard, use yogurt instead of sour cream on your baked potato, skip the butter on your bread, find some lower fat salad dressings. The cheap (and painless) way to be in the 12 lb group.
Thursday, January 17, 2008
Last Night's Dinner
I pulled some boneless center cut pork chops from the freezer and decided to try something new, if I could find a recipe that sounded good and could be easily made. I searched Epicurious.com and came up with too many to look at, so I searched through the first few pages. I found a keeper: Pork Chops with Apple/Onion Sauce
I made enough sauce for 4 servings because I wanted to have brown rice with this dish, so I wanted extra sauce. Some up front notes: I was doubtful about the garlic in this recipe, but left it in (the result does not scream GARLIC, but if you're skeptical, leave it out). Measure the herbs and spices carefully, it was the perfect blend and nothing was overpowering. The apples were the primary taste, with just 1 teaspoon of curry, the dish does not taste heavily of it. The next time I make this, I will make at least a double recipe and freeze the extra before adding the fat free half and half (the original recipe called for heavy cream).
For 2 people who love sauce:
12 - 14 oz boneless center cut pork chops, trimmed of fat, soaked in milk
1 medium apple (any of the sweeter varieties, I used empire), cored and chopped
1 small onion, chopped
3 cloves garlic, chopped or put through a garlic press
1/4 cup white wine (I think you could eliminate this, but I had it on hand)
1/2 cup to 3/4 cup fat free chicken broth
2 T honey mustard
1/2 teaspoon thyme
1/2 teaspoon marjoram
1 teaspoon curry powder
1/4 to /3 cup fat free half and half
Saute the apple, onion and garlic in a few drops of canola oil, until the apple just softens a bit. Add the herbs and curry, wine, mustard and chicken broth, simmer for 5 to 10 minutes. Start with 1/2 cup broth and add a little more if the mixture gets dry. If you want to set some aside to freeze, do it now. Add the half and half and simmer a few minutes. The mixture will look grainy. Pan fry or grill the pork, serve with generous amounts of sauce on the pork and whatever side you are serving, if desired. We ate every scrap!
I made enough sauce for 4 servings because I wanted to have brown rice with this dish, so I wanted extra sauce. Some up front notes: I was doubtful about the garlic in this recipe, but left it in (the result does not scream GARLIC, but if you're skeptical, leave it out). Measure the herbs and spices carefully, it was the perfect blend and nothing was overpowering. The apples were the primary taste, with just 1 teaspoon of curry, the dish does not taste heavily of it. The next time I make this, I will make at least a double recipe and freeze the extra before adding the fat free half and half (the original recipe called for heavy cream).
For 2 people who love sauce:
12 - 14 oz boneless center cut pork chops, trimmed of fat, soaked in milk
1 medium apple (any of the sweeter varieties, I used empire), cored and chopped
1 small onion, chopped
3 cloves garlic, chopped or put through a garlic press
1/4 cup white wine (I think you could eliminate this, but I had it on hand)
1/2 cup to 3/4 cup fat free chicken broth
2 T honey mustard
1/2 teaspoon thyme
1/2 teaspoon marjoram
1 teaspoon curry powder
1/4 to /3 cup fat free half and half
Saute the apple, onion and garlic in a few drops of canola oil, until the apple just softens a bit. Add the herbs and curry, wine, mustard and chicken broth, simmer for 5 to 10 minutes. Start with 1/2 cup broth and add a little more if the mixture gets dry. If you want to set some aside to freeze, do it now. Add the half and half and simmer a few minutes. The mixture will look grainy. Pan fry or grill the pork, serve with generous amounts of sauce on the pork and whatever side you are serving, if desired. We ate every scrap!
Monday, January 14, 2008
Side Dishes
For a healthy dinner, imagine your dinner plate in 4 quarters. The meat/fish part is one quarter, the starchy side is another and your vegetable should be about half. I usually have about a cup and a half of veggies (green) with my dinner. I treat winter squashes and other starchy vegetables as a starchy side, not a vegetable. Try baking some acorn squash (without fat), and then add some lemon juice and a tablespoon of brown sugar.
Although whole grains are probably better for you than white starches, it is important to have and enjoy a good tasting dinner. Why would anyone eat lots of what they don't like? I'm not crazy about plain brown rice, but when I have a meat or fish dish with a tasty sauce, I'll cook brown rice for a side dish and let the sauce improve the flavor. I see nothing wrong with having potatoes occasionally, as long as they are not loaded up with calorie laden fat. I've already posted a recipe for fat-free mashed potatoes. I'll cook baked potatoes sometimes, topping them with fat free plain yogurt (and some salt and pepper). That dish you need to try to appreciate. It is hard to tell it's not sour cream when it's all mixed into your potato. Good salsa makes a nice topping for baked potatoes too. I also like oven roasted red potatoes. Cut up the potatoes, put them in a plastic bag and add (for 2 people) 2 t. olive oil. Press all the air out of the bag and move the potatoes around in it to coat them with the oil. Layer a shallow pan with foil, give the foil a quick spray of Pam, and put the potatoes in the pan in a single layer. Arrange then cut sides up, so they will brown nicely. Sprinkle them with some Kosher salt and dried rosemary. Bake at 400 degrees until browned and cooked through, about 45 minutes. For another yummy potato dish, slice potatoes and an onion, mix together with some Dijon mustard and a little "seasoned" salt and pepper. Cook sealed in heavy duty foil in the oven.
Don't be afraid of pasta, just don't eat a huge dish of it. If you like the whole wheat kind, all the better. I confess I can't sell it to my husband, so we eat regular pasta. What goes on it does matter. A homemade tomato sauce with low fat meatballs (more about this later) and perhaps a small piece of lower fat sausage with a nice big salad makes a great change of pace dinner. I am astounded at the number of calories in jarred sauces, so I never use them (OK, so I'm really a snob about sauce, and it has to be homemade).
I will occasionally use a boxed rice, sometimes doctored up a bit. The problem with the boxes is they tend to be high in sodium and usually have some trans fat, so use them only in an emergency or when really needed. For company, if I want to have a fancy but lightened up wild rice type side dish, I'll cook boxed wild rice without added fat, then add some (raw) bean sprouts and chopped tomato. To give this a wonderful earthy taste, add 1 to 2 teaspoons of truffle oil just before serving. Truffle oil is olive oil with a tiny piece of a truffle in it, sold at specialty shops or online. It's pricey but goes a long way.
When I make Thai dishes, I like to serve them over Jasmine rice. Yup, its white, but wonderfully delicious with those recipes. Just gotta have variety.
Although whole grains are probably better for you than white starches, it is important to have and enjoy a good tasting dinner. Why would anyone eat lots of what they don't like? I'm not crazy about plain brown rice, but when I have a meat or fish dish with a tasty sauce, I'll cook brown rice for a side dish and let the sauce improve the flavor. I see nothing wrong with having potatoes occasionally, as long as they are not loaded up with calorie laden fat. I've already posted a recipe for fat-free mashed potatoes. I'll cook baked potatoes sometimes, topping them with fat free plain yogurt (and some salt and pepper). That dish you need to try to appreciate. It is hard to tell it's not sour cream when it's all mixed into your potato. Good salsa makes a nice topping for baked potatoes too. I also like oven roasted red potatoes. Cut up the potatoes, put them in a plastic bag and add (for 2 people) 2 t. olive oil. Press all the air out of the bag and move the potatoes around in it to coat them with the oil. Layer a shallow pan with foil, give the foil a quick spray of Pam, and put the potatoes in the pan in a single layer. Arrange then cut sides up, so they will brown nicely. Sprinkle them with some Kosher salt and dried rosemary. Bake at 400 degrees until browned and cooked through, about 45 minutes. For another yummy potato dish, slice potatoes and an onion, mix together with some Dijon mustard and a little "seasoned" salt and pepper. Cook sealed in heavy duty foil in the oven.
Don't be afraid of pasta, just don't eat a huge dish of it. If you like the whole wheat kind, all the better. I confess I can't sell it to my husband, so we eat regular pasta. What goes on it does matter. A homemade tomato sauce with low fat meatballs (more about this later) and perhaps a small piece of lower fat sausage with a nice big salad makes a great change of pace dinner. I am astounded at the number of calories in jarred sauces, so I never use them (OK, so I'm really a snob about sauce, and it has to be homemade).
I will occasionally use a boxed rice, sometimes doctored up a bit. The problem with the boxes is they tend to be high in sodium and usually have some trans fat, so use them only in an emergency or when really needed. For company, if I want to have a fancy but lightened up wild rice type side dish, I'll cook boxed wild rice without added fat, then add some (raw) bean sprouts and chopped tomato. To give this a wonderful earthy taste, add 1 to 2 teaspoons of truffle oil just before serving. Truffle oil is olive oil with a tiny piece of a truffle in it, sold at specialty shops or online. It's pricey but goes a long way.
When I make Thai dishes, I like to serve them over Jasmine rice. Yup, its white, but wonderfully delicious with those recipes. Just gotta have variety.
Friday, January 11, 2008
More Boneless Chicken Breasts
This recipe for Middle Eastern style chicken breasts is adapted from Cooking Light. The
mixture of spices is just right for my taste, you may want to try playing with them if it's not quite to your liking. None of the spices scream from the dish, nor is it overly spiced. This dish goes together very quickly.
Ingredients
2 teaspoons olive or canola oil
2 ( 6 ounce) skinless, boneless chicken breast halves, soaked in milk all day (optional)
1 1/2 cups chopped red potato, par boiled, well drained
1 cup chopped Vidalia or other sweet onion
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons chili powder
2 teaspoons curry powder
5 garlic cloves, minced
2 cups or one medium can chopped tomato
1 package frozen chopped spinach, thawed
2 tablespoons minced fresh cilantro (optional)
1/2 teaspoon kosher salt or to taste
1/2 teaspoon black pepper
1/2 cup balsamic vinegar
In a heavy bottomed large frying pan, brown the potatoes and finish cooking them in a little olive or canola oil. Add the chopped onion and garlic and all the spices, cook 2 minutes, then add the tomatoes. Stir and cook for a couple of minutes, then stir in the spinach, salt and pepper and cilantro, if desired. Keep the mixture warm.
Reduce the vinegar a bit by boiling it in a sauce pan, or, if you have some really nice balsamic vinegar, this step is not necessary.
Cook the chicken breasts by grilling or pan frying in cooking spray. When they are cooked, make several diagonal slashes in them. Place some of the vegetables on a plate and top with a chicken breast. Drizzle the chicken with the vinegar and enjoy this one-dish meal.
mixture of spices is just right for my taste, you may want to try playing with them if it's not quite to your liking. None of the spices scream from the dish, nor is it overly spiced. This dish goes together very quickly.
Ingredients
2 teaspoons olive or canola oil
2 ( 6 ounce) skinless, boneless chicken breast halves, soaked in milk all day (optional)
1 1/2 cups chopped red potato, par boiled, well drained
1 cup chopped Vidalia or other sweet onion
2 teaspoons ground cumin
2 teaspoons ground coriander
2 teaspoons chili powder
2 teaspoons curry powder
5 garlic cloves, minced
2 cups or one medium can chopped tomato
1 package frozen chopped spinach, thawed
2 tablespoons minced fresh cilantro (optional)
1/2 teaspoon kosher salt or to taste
1/2 teaspoon black pepper
1/2 cup balsamic vinegar
In a heavy bottomed large frying pan, brown the potatoes and finish cooking them in a little olive or canola oil. Add the chopped onion and garlic and all the spices, cook 2 minutes, then add the tomatoes. Stir and cook for a couple of minutes, then stir in the spinach, salt and pepper and cilantro, if desired. Keep the mixture warm.
Reduce the vinegar a bit by boiling it in a sauce pan, or, if you have some really nice balsamic vinegar, this step is not necessary.
Cook the chicken breasts by grilling or pan frying in cooking spray. When they are cooked, make several diagonal slashes in them. Place some of the vegetables on a plate and top with a chicken breast. Drizzle the chicken with the vinegar and enjoy this one-dish meal.
Wednesday, January 9, 2008
The Mysteries of Heart Disease
At the request of my sister, Kathryn Mackel, also a blogger and a published author- she's the one responsible for getting me started blogging- I am reading Good Calories, Bad Calories by Gary Taubes. It will eventually promote a specific type of diet for weight loss and maintenance, but I haven't gotten that far yet. Some of what Taubes says is accurate, some raises good questions, but some is blatantly untrue, and like anything in print, including this blog, it needs to be looked at carefully. On page five, he says "It took the AHA ten years to give public support to Keys hypothesis that heart disease was caused by dietary fat, and closer to thirty years for the rest of the world to follow." The AHA has never, and does not now, claim that heart disease (often labeled CAD for Coronary Artery Disease) is caused by dietary fat. It does, however, name (high) cholesterol as a RISK FACTOR for developing CAD. The other known risk factors it cites are increasing age, a family history of heart disease, hypertension, smoking, obesity, diabetes and a sedentary lifestyle. High HDL is even recognized as a "negative" risk factor. The AHA goes on to cite other "contributing" risk factors, but never singles one out as a sole cause, nor does any medical institution make that claim. Go to their website for more information (google AHA, you'll find it and many others).
His description of heart disease and what happens in a heart attack is fuzzy, and reflects old thinking that was once widely prevalent even in the medical community.
CAD is really a disease of the lining of the blood vessels - the enothelium - of the arteries of the heart. As we get older (and sometimes even in young people), we develop some arterial plaques. The placques are pockets of lipids on the endothelial walls, covered with solid cells that form a cap, so that the lipid core is completely enclosed under the cap. Very rarely does a plaque get so large that it completely occludes an artery. In fact, many of the larger plaques are more stable and less dangerous than smaller plaques, probably because the cap on them is thick. Most MIs occur when an unstable plaque ruptures, releasing the internal lipid into the bloodstream and setting off a cascade that forms a clot. The clot then occludes the artery completely, cutting off blood supply to part of the heart. This is a myocardial infarction. The same thing can happen in the brain, causing a stroke. The first line of treatment is usually the administration of a clot-dissolving drug in the ER, after a blood test for cardiac enzymes confirms that an MI has occurred. By the way, this is the reason why, should you ever suspect you are having a heart attack, you need to get to the ER - NOT your doctor's office -right away.
An interesting development concerning the statins, a class of drugs consistently proven to reduce the risk of MI and stroke, is the recognition that their effect is likely due to more than their effect on lowering cholesterol. A newly recognized risk factor for CAD is arterial inflammation, and the statins reduce arterial inflammation. Arterial inflammation and how to measure it was totally unknown when the statin studies were initiated. They may have even more, as yet undiscovered, effects on endothelium stabilization.
The cause of arterial plaques is still not completely understood, but most adults have some. The plaques do contain cholesterol. Anything that can cause damage to the endothelium contributes to the formation of plaques, and you do not have to have "high" blood cholesterol to form plaques, although epidemiological studies suggest that the after a certain level, people with higher cholesterol are at higher risk for MIs. High blood pressure causes damage because of excessive shear force on the arteries. High insulin levels associated with pre diabetes and Type 2 diabetes injure the endothelium. Cigarette smoke contains many chemicals that get into the blood stream and damage the endothelium. The fact that family history predisposes you to heart disease suggests an as yet undiscovered genetic link. Heart disease is multi factorial, it certainly does not have a single cause.
It is true that the effect of limiting cholesterol in your diet has a varying effect on what happens to blood cholesterol. Some people can have a substantial reduction, some people have none, and more recent thinking (but limited solid research in humans) suggests that blood cholesterol levels may be effected by lowering intake of trans and saturated fat, and also refined carbohydrates, especially sugar and sugar or high fructose corn syrup laden food products. It is a very complicated issue, and the answers wills not be known for a long time. Another important issue is that each person is individual. If you look at the effect of exercise on raising HDL, the studies show an overall modest but positive effect. If you could look at the individual results for people in the study, however, what you would see is almost no effect for some and dramatic increases for others. So, the effect of exercise on HDL for you really depends on your heredity. I exercise moderately, except when I'm training for an event. When I started exercising many years ago, my HDL went from 40 to 70, lucky for me, and thanks to my parents. But I have friends with low HDL who exercise vigorously, even to being marathoners, with no effect on their HDL. And eating monounsaturated fat can also raise HDL.
Many physicians are now taking a point of view with which I disagree (they have no evidence and neither do I). They are taking the position that when it comes to LDL, lower is better, not considering the possibility that there may be an optimal "low" value. What leads me to believe that this thinking may be flawed comes from considering other physiological systems. We know there is such a thing as blood pressure that is too low, because it becomes symptomatic. And there is such a thing as blood sugar that is too low, because it is also symptomatic. We don't know if there is such a thing as LDL that is too low, since we don't know what the symptoms are, if any. It is possible that they will appear over time.
Further complicating the issue is the fact that cardiologists have now recognized that LDL is not a single entity, but that there are different kinds, and some kinds of LDL seem to be more atherogenic than others.
Coronary Artery Disease is multi factorial. We don't know all the factors involved in its cause. But, the American Heart Association has not named dietary fat as THE cause. They do still recommend cutting dietary cholesterol and saturated fat, but they also recommend smoking cessation, achieving a healthy weight, controlling diabetes and exercise. Readers, beware.
His description of heart disease and what happens in a heart attack is fuzzy, and reflects old thinking that was once widely prevalent even in the medical community.
CAD is really a disease of the lining of the blood vessels - the enothelium - of the arteries of the heart. As we get older (and sometimes even in young people), we develop some arterial plaques. The placques are pockets of lipids on the endothelial walls, covered with solid cells that form a cap, so that the lipid core is completely enclosed under the cap. Very rarely does a plaque get so large that it completely occludes an artery. In fact, many of the larger plaques are more stable and less dangerous than smaller plaques, probably because the cap on them is thick. Most MIs occur when an unstable plaque ruptures, releasing the internal lipid into the bloodstream and setting off a cascade that forms a clot. The clot then occludes the artery completely, cutting off blood supply to part of the heart. This is a myocardial infarction. The same thing can happen in the brain, causing a stroke. The first line of treatment is usually the administration of a clot-dissolving drug in the ER, after a blood test for cardiac enzymes confirms that an MI has occurred. By the way, this is the reason why, should you ever suspect you are having a heart attack, you need to get to the ER - NOT your doctor's office -right away.
An interesting development concerning the statins, a class of drugs consistently proven to reduce the risk of MI and stroke, is the recognition that their effect is likely due to more than their effect on lowering cholesterol. A newly recognized risk factor for CAD is arterial inflammation, and the statins reduce arterial inflammation. Arterial inflammation and how to measure it was totally unknown when the statin studies were initiated. They may have even more, as yet undiscovered, effects on endothelium stabilization.
The cause of arterial plaques is still not completely understood, but most adults have some. The plaques do contain cholesterol. Anything that can cause damage to the endothelium contributes to the formation of plaques, and you do not have to have "high" blood cholesterol to form plaques, although epidemiological studies suggest that the after a certain level, people with higher cholesterol are at higher risk for MIs. High blood pressure causes damage because of excessive shear force on the arteries. High insulin levels associated with pre diabetes and Type 2 diabetes injure the endothelium. Cigarette smoke contains many chemicals that get into the blood stream and damage the endothelium. The fact that family history predisposes you to heart disease suggests an as yet undiscovered genetic link. Heart disease is multi factorial, it certainly does not have a single cause.
It is true that the effect of limiting cholesterol in your diet has a varying effect on what happens to blood cholesterol. Some people can have a substantial reduction, some people have none, and more recent thinking (but limited solid research in humans) suggests that blood cholesterol levels may be effected by lowering intake of trans and saturated fat, and also refined carbohydrates, especially sugar and sugar or high fructose corn syrup laden food products. It is a very complicated issue, and the answers wills not be known for a long time. Another important issue is that each person is individual. If you look at the effect of exercise on raising HDL, the studies show an overall modest but positive effect. If you could look at the individual results for people in the study, however, what you would see is almost no effect for some and dramatic increases for others. So, the effect of exercise on HDL for you really depends on your heredity. I exercise moderately, except when I'm training for an event. When I started exercising many years ago, my HDL went from 40 to 70, lucky for me, and thanks to my parents. But I have friends with low HDL who exercise vigorously, even to being marathoners, with no effect on their HDL. And eating monounsaturated fat can also raise HDL.
Many physicians are now taking a point of view with which I disagree (they have no evidence and neither do I). They are taking the position that when it comes to LDL, lower is better, not considering the possibility that there may be an optimal "low" value. What leads me to believe that this thinking may be flawed comes from considering other physiological systems. We know there is such a thing as blood pressure that is too low, because it becomes symptomatic. And there is such a thing as blood sugar that is too low, because it is also symptomatic. We don't know if there is such a thing as LDL that is too low, since we don't know what the symptoms are, if any. It is possible that they will appear over time.
Further complicating the issue is the fact that cardiologists have now recognized that LDL is not a single entity, but that there are different kinds, and some kinds of LDL seem to be more atherogenic than others.
Coronary Artery Disease is multi factorial. We don't know all the factors involved in its cause. But, the American Heart Association has not named dietary fat as THE cause. They do still recommend cutting dietary cholesterol and saturated fat, but they also recommend smoking cessation, achieving a healthy weight, controlling diabetes and exercise. Readers, beware.
Tuesday, January 8, 2008
Time to Contemplate Your Readiness to Change
If you are as miserable as I was over 12 years ago, you probably want to change your body. I wanted to change my body for a long, long time. And I had tried, many times. I knew the results I wanted would not come overnight. I also knew there was no sense in making lifestyle changes that I couldn't live with for the rest of my life. I knew there would be lots of work involved. For many people the work is not just around what they eat, but where it comes from. It is very difficult to eat well if you eat out a lot, you need to face the fact that planning, shopping and cooking may be part of your lifestyle changes. And you may need to change your role in your family, especially if you are a woman with children, and especially if you also work outside your home. I work with a lot of women who struggle to find time for the gym, but their husbands don't seem to have that issue. (Sorry to any men I offended, I know you are not all that way). Last night one of our (gym) members told me "I asked my husband whether he wanted to take Megan to CCD class or pick her up." This mom gets to the gym at least 4 times a week. Be honest about your barriers, especially when it comes to exercise. I am convinced that if you are not willing to make your journey toward better health the most important thing in your life for at least 6 months, your chances of success are not good.
Here's some specific points to ponder: Why do I want to lose weight? Is it about how I look or how I feel? I remember asking a reporter who didn't need to lose a lot of weight, why she was so desperate to lose it. She thought and replied "Because I'll have more power." Think about that answer, she wasn't talking about physical strength, and I believe she was greatly mistaken.
Am I willing to make exercise part of my life? Will I schedule it in ahead of other things and ask family members to help me out with chores that get in the way?
Am I willing to plan, shop and cook, or help out as needed with all of these?
Will I be satisfied with a slow rate of weight loss? Can I celebrate my lifestyle changes immediately and wait for the scale to show changes?
Do I realize that weight loss will not necessarily make my other life problems go away?
Can I embrace my lifestyle changes as a journey toward health, and not an exercise in deprivation?
Can I ask my Higher Power for help?
If you are ready, hop in with me. I'm still on the journey and you are welcome to join me. Please feel free to figure out how to post comments because I'd be happy to answer any questions.
Here's some specific points to ponder: Why do I want to lose weight? Is it about how I look or how I feel? I remember asking a reporter who didn't need to lose a lot of weight, why she was so desperate to lose it. She thought and replied "Because I'll have more power." Think about that answer, she wasn't talking about physical strength, and I believe she was greatly mistaken.
Am I willing to make exercise part of my life? Will I schedule it in ahead of other things and ask family members to help me out with chores that get in the way?
Am I willing to plan, shop and cook, or help out as needed with all of these?
Will I be satisfied with a slow rate of weight loss? Can I celebrate my lifestyle changes immediately and wait for the scale to show changes?
Do I realize that weight loss will not necessarily make my other life problems go away?
Can I embrace my lifestyle changes as a journey toward health, and not an exercise in deprivation?
Can I ask my Higher Power for help?
If you are ready, hop in with me. I'm still on the journey and you are welcome to join me. Please feel free to figure out how to post comments because I'd be happy to answer any questions.
Pork Chops with Tomato Sage Sauce
This recipe is from Cooking Light
4 (4-6 ounce) boneless or bone in center-cut loin pork chops, soaked in milk. Trim off all the outside fat and you have a nice lean cut of meat. Well trimmed pork loin has no more fat than skinless chicken breasts.
Cooking spray
1/2 cup dry white wine
2 garlic cloves, minced
1 cup chopped seeded fresh tomato, or a bit more if you'd like. You could use canned tomatoes but even if I din't have my own garden tomatoes, I would use "Campari" tomatoes, available in most supermarkets.
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with a little olive or canola oil. Add the tomatoes, garlic, salt and pepper and cook a few minutes. Add the sage, and white wine, cook uncovered so a little of the water evaporates. You may make extra of the sauce and freeze it.
Pat the pork dry, grill or pan fry until just done. Top with some sauce and serve.
Yield
4 servings (serving size: 1 chop and sauce)
This is so fast and easy that dinner can be ready in less than 30 minutes. As with other sauces, I encourage you to make a lot and freeze it for later use. I discovered this recipe this summer, so I have only made it with fresh sage and garden tomatoes. I was very fortunate with tomatoes in '07, I had San Marzano Plum Tomatoes that were prolific, and didn't ripen all at once. I always grow herbs in pots on my deck, they are pretty much no-fail. I did harvest and freeze some whole sage leaves to use throughout the winter. The sage flavor is very subtle, but makes this sauce distinct tasting.
4 teaspoons chopped fresh sage, or 1 t. dried
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper4 (4-6 ounce) boneless or bone in center-cut loin pork chops, soaked in milk. Trim off all the outside fat and you have a nice lean cut of meat. Well trimmed pork loin has no more fat than skinless chicken breasts.
Cooking spray
1/2 cup dry white wine
2 garlic cloves, minced
1 cup chopped seeded fresh tomato, or a bit more if you'd like. You could use canned tomatoes but even if I din't have my own garden tomatoes, I would use "Campari" tomatoes, available in most supermarkets.
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with a little olive or canola oil. Add the tomatoes, garlic, salt and pepper and cook a few minutes. Add the sage, and white wine, cook uncovered so a little of the water evaporates. You may make extra of the sauce and freeze it.
Pat the pork dry, grill or pan fry until just done. Top with some sauce and serve.
Yield
4 servings (serving size: 1 chop and sauce)
Saturday, January 5, 2008
Chicken Breasts with an Eastern Flair
Indian Spiced Chicken Breasts
This wonderfully spiced Chutney is very east to make and freezes well. If you decide you like it, make a good sized batch and freeze it in serving sizes for quick dinners. Although the spices have a definite eastern flair, the dish is not hot, but rather somewhat sweet and sour. The pepper in the chutney is a small (about 2 inches long) yellow pepper found in most supermarkets. You could always add heat to this if you’d like, with some red pepper sauce. A good pairing would be brown rice, put some chutney on it.
Chutney:
1 1/2 teaspoons olive oil
1/2 cup chopped shallots
1 minced seeded Serrano Chile (one small yellow pepper)1/2 teaspoon minced peeled fresh ginger 2 garlic cloves, minced 2 cup coarsely chopped seeded tomato
4 tablespoons red wine vinegar
1 tablespoon sugar
salt and pepper to taste
To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat. Add shallots and Serrano; cook 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring frequently. Add tomato, vinegar, sugar, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.
Chicken:
2 teaspoons olive oil
1/2 teaspoon ground coriander
1/2 teaspoon curry powder 1
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
2 (6-ounce) skinless, boneless chicken breast halves, flattened and soaked in milk or yogurt all day, pat dry before cooking.
1/2 teaspoon salt
To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently. Turn up the temperature a little then cook the chicken breasts until just done, then turn off the pan, cover and let sit 5 minutes. Serve the sauce on the chicken and on rice if you'd like.
This wonderfully spiced Chutney is very east to make and freezes well. If you decide you like it, make a good sized batch and freeze it in serving sizes for quick dinners. Although the spices have a definite eastern flair, the dish is not hot, but rather somewhat sweet and sour. The pepper in the chutney is a small (about 2 inches long) yellow pepper found in most supermarkets. You could always add heat to this if you’d like, with some red pepper sauce. A good pairing would be brown rice, put some chutney on it.
Chutney:
1 1/2 teaspoons olive oil
1/2 cup chopped shallots
1 minced seeded Serrano Chile (one small yellow pepper)1/2 teaspoon minced peeled fresh ginger 2 garlic cloves, minced 2 cup coarsely chopped seeded tomato
4 tablespoons red wine vinegar
1 tablespoon sugar
salt and pepper to taste
To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat. Add shallots and Serrano; cook 2 minutes, stirring frequently. Add ginger and garlic; cook 30 seconds, stirring frequently. Add tomato, vinegar, sugar, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.
Chicken:
2 teaspoons olive oil
1/2 teaspoon ground coriander
1/2 teaspoon curry powder 1
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
2 (6-ounce) skinless, boneless chicken breast halves, flattened and soaked in milk or yogurt all day, pat dry before cooking.
1/2 teaspoon salt
To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently. Turn up the temperature a little then cook the chicken breasts until just done, then turn off the pan, cover and let sit 5 minutes. Serve the sauce on the chicken and on rice if you'd like.
Friday, January 4, 2008
The Cooks Kitchen
It's time to pause for an inventory.
There are some essential tools and basic ingredients a good cook needs to have in the kitchen. These are suggestions that make it possible to almost always prepare a meal.
Aside from the standard pots and pans, you need:
· A gravy separator
· Some “disposable” non stick frying pans. Most don’t stay non stick forever so buy the cheap ones in the supermarket or discount store and toss them when the surface gets frustrating. Try to keep one hidden and use it only for lower heat cooking, like frying eggs, and it will never lose it’s no-stick ability.
· Heavy duty kitchen shears for everything from cutting meat to snipping herbs.
· A food processor: many good recipes call for lots of chopping and the processor does the work.
· A good blender, it should have the power to chop ice (when placed in the blender with liquid).
· The right cleaning tools. A plastic scrubber is essential, avoid abrasive cleaning products on your good pans they will “pit” the surface. A brush with a long handle to get into bud vases and drink storage containers. Also, if you have copper, do not clean it with anything but copper cleaner, a paste type is best. The same goes for silver and brass.
· One of those rubber discs for opening jars.
· Kitchen forceps (a large pair of tweezers), for putting small garnishes on anything, and reaching to the bottom of small jars.
· Fresh Curly Parsley. It keeps 3 or 4 weeks in a plastic bag and the dried stuff is not an acceptable substitute in a recipe that calls for fresh. This is a very mild herb, use it freely.
· Good, brown mustard, Gulden’s or Dijon. Don’t use that yellow stuff in these recipes even if you do like it on your hot dog.
· Plain, nonfat yogurt. It can be used to add moisture to a recipe, to thicken a sauce and to mellow out a soup. It is sometimes a marinade ingredient.
· Non or low fat cottage cheese. It’s the secret in tasty no fat mashed potatoes and an emergency source of protein.
· Butter, olive oil or canola oil—what do I use? Don’t bother with margarine, its flavor is inferior to butter and it’s no better for you. If you like the taste of olive oil, the richest tasting is “extra virgin”, it’s made from the first pressing of the olives. “Light” olive oil refers to a lighter taste, not less calories. All oils have the same number of calories: 120 per tablespoon. Canola is basically tasteless, therefore best for baking, or whenever you do not want the olive oil flavor. Both oils are sources of monounsaturated fat, a little bit of which is essential in a healthy diet.
· Fresh lemons. A dash of fresh lemon juice zips up many recipes, and a squeeze enhances the flavor of many veggies (try it on spinach and brussel sprouts). There is no substitute.
· A TUBE of tomato paste. Many recipes call for 1T of tomato paste, and it should not be skipped. Once the tube is open it will keep in the refrigerator for a long time. A squeeze of tomato paste enhances beef and pork stews and gravies, giving them a richer (not tomato-ey) taste.
· Good fresh garlic. Buy cloves that are firm to the touch, don’t buy more than you need for a week or two.
There are some essential tools and basic ingredients a good cook needs to have in the kitchen. These are suggestions that make it possible to almost always prepare a meal.
Aside from the standard pots and pans, you need:
· A gravy separator
· Some “disposable” non stick frying pans. Most don’t stay non stick forever so buy the cheap ones in the supermarket or discount store and toss them when the surface gets frustrating. Try to keep one hidden and use it only for lower heat cooking, like frying eggs, and it will never lose it’s no-stick ability.
· Heavy duty kitchen shears for everything from cutting meat to snipping herbs.
· A food processor: many good recipes call for lots of chopping and the processor does the work.
· A good blender, it should have the power to chop ice (when placed in the blender with liquid).
· The right cleaning tools. A plastic scrubber is essential, avoid abrasive cleaning products on your good pans they will “pit” the surface. A brush with a long handle to get into bud vases and drink storage containers. Also, if you have copper, do not clean it with anything but copper cleaner, a paste type is best. The same goes for silver and brass.
· One of those rubber discs for opening jars.
· Kitchen forceps (a large pair of tweezers), for putting small garnishes on anything, and reaching to the bottom of small jars.
· Fresh Curly Parsley. It keeps 3 or 4 weeks in a plastic bag and the dried stuff is not an acceptable substitute in a recipe that calls for fresh. This is a very mild herb, use it freely.
· Good, brown mustard, Gulden’s or Dijon. Don’t use that yellow stuff in these recipes even if you do like it on your hot dog.
· Plain, nonfat yogurt. It can be used to add moisture to a recipe, to thicken a sauce and to mellow out a soup. It is sometimes a marinade ingredient.
· Non or low fat cottage cheese. It’s the secret in tasty no fat mashed potatoes and an emergency source of protein.
· Butter, olive oil or canola oil—what do I use? Don’t bother with margarine, its flavor is inferior to butter and it’s no better for you. If you like the taste of olive oil, the richest tasting is “extra virgin”, it’s made from the first pressing of the olives. “Light” olive oil refers to a lighter taste, not less calories. All oils have the same number of calories: 120 per tablespoon. Canola is basically tasteless, therefore best for baking, or whenever you do not want the olive oil flavor. Both oils are sources of monounsaturated fat, a little bit of which is essential in a healthy diet.
· Fresh lemons. A dash of fresh lemon juice zips up many recipes, and a squeeze enhances the flavor of many veggies (try it on spinach and brussel sprouts). There is no substitute.
· A TUBE of tomato paste. Many recipes call for 1T of tomato paste, and it should not be skipped. Once the tube is open it will keep in the refrigerator for a long time. A squeeze of tomato paste enhances beef and pork stews and gravies, giving them a richer (not tomato-ey) taste.
· Good fresh garlic. Buy cloves that are firm to the touch, don’t buy more than you need for a week or two.
Simply Delicious Chicken Breasts
CHICKEN BREASTS WITH CHIVE AND MUSTARD SAUCE
Roasted garlic mashed potatoes, a recipe already posted, is a perfect accompaniment; the potatoes will soak up the sauce. Or if you prefer, brown rice would be nice also. This recipe is fancy enough for company, and very easy to assemble at the end.
For 4 servings (although I love this sauce and this is what I make for 2 of us, because I want some on my potatoes):
2 t. butter
Four 6 to 8-ounce skinless, boneless chicken breasts, pounded to an even thickness and soaked in milk up to one day. Pork loin steaks work very well too.
Fine sea salt (or Kosher, or regular) and freshly ground pepper
3 small to medium chopped shallots,
1/2 cup brandy, apple brandy, pear brandy, or Kentucky bourbon( Jack Daniels is best)
1/2 cup dry white wine
3 tablespoons Dijon mustard
1/3 cup fat free half and half
2T minced chives, fresh or freeze dried
Heat the butter in a heavy bottomed pan, add the shallots and sauté until they are soft.
Add the burbon or whiskey or whatever you are using* and let it cook until most of the liquid is evaporated. Take care, it could flame, although it has never happened to me.
Add the white wine and simmer for a minute or two, then add the mustard, blending well. Cook until heated through. You may stop at this point and put the sauce away or even freeze it for later use.
To complete the sauce, add 1/3 cup fat free half and half and the chives to the pan. Keep the sauce warm. Add salt and pepper to taste.
Cook the chicken breasts by grilling (consider a George Forman Grill) or pan frying with a spray of Pam. If you have soaked them in milk, dry them off first with a clean towel. Do not use a paper towel, it will stick to the meat.
Place the chicken on a platter or plates and top with the sauce
*I have tried this with apple juice but the result is too sweet for me. The burbon gives it a slightly nutty taste. Experiment with other moisture if you don’t like the whiskey taste. The final product is alcohol free, it evaporates quickly from both the whiskey and wine.
Roasted garlic mashed potatoes, a recipe already posted, is a perfect accompaniment; the potatoes will soak up the sauce. Or if you prefer, brown rice would be nice also. This recipe is fancy enough for company, and very easy to assemble at the end.
For 4 servings (although I love this sauce and this is what I make for 2 of us, because I want some on my potatoes):
2 t. butter
Four 6 to 8-ounce skinless, boneless chicken breasts, pounded to an even thickness and soaked in milk up to one day. Pork loin steaks work very well too.
Fine sea salt (or Kosher, or regular) and freshly ground pepper
3 small to medium chopped shallots,
1/2 cup brandy, apple brandy, pear brandy, or Kentucky bourbon( Jack Daniels is best)
1/2 cup dry white wine
3 tablespoons Dijon mustard
1/3 cup fat free half and half
2T minced chives, fresh or freeze dried
Heat the butter in a heavy bottomed pan, add the shallots and sauté until they are soft.
Add the burbon or whiskey or whatever you are using* and let it cook until most of the liquid is evaporated. Take care, it could flame, although it has never happened to me.
Add the white wine and simmer for a minute or two, then add the mustard, blending well. Cook until heated through. You may stop at this point and put the sauce away or even freeze it for later use.
To complete the sauce, add 1/3 cup fat free half and half and the chives to the pan. Keep the sauce warm. Add salt and pepper to taste.
Cook the chicken breasts by grilling (consider a George Forman Grill) or pan frying with a spray of Pam. If you have soaked them in milk, dry them off first with a clean towel. Do not use a paper towel, it will stick to the meat.
Place the chicken on a platter or plates and top with the sauce
*I have tried this with apple juice but the result is too sweet for me. The burbon gives it a slightly nutty taste. Experiment with other moisture if you don’t like the whiskey taste. The final product is alcohol free, it evaporates quickly from both the whiskey and wine.
Chicken and Pork Fundamentals
Plain cuts of meat are usually best if grilled. To make things interesting, marinate the meat or make a sauce. Grilling meat well is an art, and every grill is different so you have to get to know your grill very well.
Here are some general guidelines: if at all possible, especially with thicker cuts, bring meat out of the refrigerator at least a couple of hours before grilling, it will cook more evenly. Preheat the grill on high heat, grill the first side on high or medium (chicken breasts on medium), turn and reduce the heat a little. Especially if you have thick meat, when it’s almost done, turn the heat off and let it sit in the grill with the lid down for a couple more minutes. This step helps cook the meat more evenly.
Remember that grilled meat keeps cooking for a while, even after it’s removed from the grill, so it needs your attention at all times. If you are having a dinner party, try to have everything else pretty much ready before you grill the meat.
Buy boneless, skinless chicken breasts and pork tenderloins in large quantities when they are on sale. Trim off the fat, flatten the chicken breasts if you want, and freeze. Marinades for them are limited only by your imagination. A great basic one is Italian dressing and soy sauce. One of my favorite marinades is Oak Hill Farms “Vidalia Onion Salad Dressing”and some soy sauce. I have only been able to find this dressing at Costco and I would never use it in a salad, but it does make a great marinade. Add other herbs, garlic, onions, fruit juices, mustard and the possibilities are endless. Don’t worry about the fat in your marinade, most of it cooks right off with grilling. Almost any marinade you come up with for chicken is also great on a pork tenderloin or loin. Always make extra chicken breasts, as they make great sandwiches, as do leftover slices of pork tenderloins.
Consider eating leftover chicken and pork right from the refrigerator or just warmed up to room temperature. I think reheating, even in the microwave, changes the taste of meat.
Another good idea when working with boneless chicken breasts or pork loin steaks is soaking them in milk for up to a full day. It will tenderize the meat and keep it moist. This works especially well if you are using a sauce on the meat rather than a marinade.
What a Difference a Day Makes
Yesterday was an anticipated and dreaded day, now happily behind me. I have had a sinus infection pretty much since mid September, and after agressive medical treatment and a CAT scan, it was determined that my right maxillary sinus was totally blocked. My only option was surgery.
So around 1 PM yesterday, Dr. Stock went into that sinus and cleared it out. We suspected a polyp, but he found a whole colony. The first few hours post surgery were not fun, but I was home by 5 PM and eating some oatmeal by 6 PM.
This morning the awful burning sensation is gone, and my drainage is clear, so I'm off narcotics and onto Ibuprofen. I kinda have to lay low for a while so I hope to catch up on some recipes. I'm looking next at boneless, skinless chicken breasts, a great source of protein with almost no fat, and also as tasty as my recipes and your imagination can make them.
So around 1 PM yesterday, Dr. Stock went into that sinus and cleared it out. We suspected a polyp, but he found a whole colony. The first few hours post surgery were not fun, but I was home by 5 PM and eating some oatmeal by 6 PM.
This morning the awful burning sensation is gone, and my drainage is clear, so I'm off narcotics and onto Ibuprofen. I kinda have to lay low for a while so I hope to catch up on some recipes. I'm looking next at boneless, skinless chicken breasts, a great source of protein with almost no fat, and also as tasty as my recipes and your imagination can make them.
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