What Exactly Should You Eat?

Posted Tuesday, April 13, 2010

Tags

Health

Guests

Kristin Kirkpatrick, registered dietician,Cleveland Clinic Lifestyle 180 program
Jim Perko, executive chef, Cleveland Clinic Lifestyle 180 program
Steve Schimoler, chef, Crop Bistro & Bar, Cleveland

Additional Information

Learn more about healthy eating and how to face the fats from the American Heart Association
Click here to see a few healthy recipes offfered by Cleveland Clinic Chief Wellness Officer, Dr. Michael Roizen
See how this delicious Springtime dessert weighs in while keeping the calories off
For information surrounding the question, "What can I eat?" The American Diabetes Association provides information on healthy food choices
Link to light recipes
More light recipes

Light Recipes from Cleveland Clinic Lifestyle 180

Berry-Banana Smoothie

Ingredients:

• 1 ripe banana , sliced
• 1/2 cup raspberries Fresh or frozen
• 1/2 cup blueberries Fresh or Frozen
• 1/2 cup blackberries Fresh or Frozen
• 1/2 cup unsweetened orange juice
• 1 C fat free plain yogurt

Preparation:
Place ingredients in a blender.  Blend until smooth. Serve immediately.

1 cup serving
Calories 130 sat fat 0g sodium 65mg fiber 4g sugars 20g protein 6g

Chia Muffins
By Dr. Michael Roizen and Jim Perko

1 T Ground chia seed
1 ½ C Whole wheat flour
2 tsp Cinnamon
½ tsp Nutmeg
2 tsp Baking soda
½ tsp Salt
15 oz Canned pumpkin
¼ C Canola oil
2 T Agave nectar
1 T Vanilla
¾ C Chopped walnuts
¼ C Water or no sugar added apple juice
1 C firm pack Fresh apple, peeled and grated (5 ½ ounces by weight)
(Grate apple on large hole side)

Procedure:  Pre-heat oven to 350°F.  Combine first six dry ingredients and mix with wire whisk.  In separate bowl combine pumkin, canola oil, agave nectar, vanilla and walnuts, water, mix and then fold into dry ingredients.  Fold in fresh grated apple.  Scoop into paper cups in muffin tins and bake for 33-35 minutes.

1 muffin
Calories 150 sat fat 1g sodium 270mg fiber 3g sugars 4g protein 3g

Chicken Salad Veronique

Ingredients:

1 LB diced soup chicken meat
1 C seedless grapes, halved
1/3 C pecan or walnut pieces
1/3 C celery, fine dice
1/3 C onion, fine dice
1/3 C cooked egg white, small dice
½ C Vegenaise*
2 T Dijon mustard
1 T chopped parsley
½ tsp. salt
¼ tsp. pepper

Combine vegenaise, Dijon mustard, salt, pepper and mix.  Add remainder of ingredients and lightly toss.  Cover and refrigerate.

½ cup serving size

calories 220 sat fat 2g sodium 570 mg fiber 1g sugars 4g protein 14g

Butternut Squash, Carrot and Ginger Soup

Ingredients:

2 tablespoons Extra Virgin olive oil
8 ounces onion, thinly sliced
9 ounces (2 cups) peeled and diced carrots
(about four medium carrots)
46 ounces (9 cups) peeled, seeded and diced butternut squash
(about 3 medium squash, 5 ½ pounds whole)
1 teaspoon minced fresh ginger
10 cups water
6 tablespoons Minors vegetable base
Pinch cayenne pepper (optional)

Procedure:
In cook pot, sauté onion in olive oil on low flame until transparent. Add carrots and sauté 10 minutes. Add ginger and sauté two minutes. Add butternut squash, water, vegetable base and bring to a boil, turn heat to medium low heat and simmer for 45 minutes. Puree with a stick blender until smooth and serve.

1 cup serving size
calories 70 sat fat 0g sodium 160 mg fiber 2g sugars 3g protein 1g

Tofu Espresso Mousse

Ingredients:
2 ounces cocoa powder
2 Tbs espresso powder
2 tsp vanilla extract
2 ounces baking chocolate bar
1 Tbs + 2 tsp agave nectar
12 ounces tofu, extra firm
2 medium bananas

Procedure:
Place tofu in food processor; process until creamy. Add bananas; process until smooth.  Melt chocolate according to package directions. Add chocolate and remaining ingredients to banana mixture; process until smooth. Transfer to individual dishes or a large bowl; cover and refrigerate at least 30 minutes before serving

1/3 cup serving size
Calories 120 sat fat 2g sodium 0mg fiber 3g sugars 6g protein 5g

Leave a Comment

Please follow our community discussion rules when composing your comments.

ginny 9:32 AM 4/13/10

can you comment on juicing as an alternative to eating 5-9 servings of fruits and vegetables for those on low-bulk diets.

Joane, Cleveland 9:34 AM 4/13/10

As a woman who cooked 98% of the food my family consumed, husband and three children, we had no weight problems.  Fast food was a treat or for traveling on vacation.  All my cakes, cookies, breads were made from scratch.  There is nothing tasty or good about raw broccoli, cauliflour, etc.  I steam them to soft crisp and my children and grandchildren will eat it by the ton.  They also love salads.  They get real sugar.  i have a problem with artifical sweeteners for growing children and my pharmicist agrees with me.  I t angers me that so much food has that awful tasting crap in food for children. 
I am not a doctor but I will lay you dollars to donuts a lot of the mental problems children suffer from is from artifical sugars.  Baby’s formula is high in sugar for their brain’s growth.  That major growth is during the first year.  How many mothers who shorted themselves listening to this may have led to some of the problems like autism.  Has that been looked at.
By the way I am black and my parents, uncles, etc., are from Louisiana and we have always had gardens with fresh veggies.  This is nothing new in the black neighborhood.

David 9:49 AM 4/13/10

I read in Healing with Whole Foods that arachidonic acid (AA) has several effects counter to those positive effects of gamma- and alpha- linoleic acid, and that excess AA in the human body arises primarily from one source--the consumption of animal products. But my chiropractor is telling me the new research says we need more good fats in our diet, and he is including dairy and animal fats in that. 
I’m confused. What about this thing about arachidonic acid?

Jenny Rocco 9:50 AM 4/13/10

In regards to the grassfed beef: Only the Certified Organic Label has standards that the producer has to comply with. “Natural” does not refer to how the animal is raised and “Grassfed” can still be finished on grain negating the benefits. Be sure to check for grass finished beef. As far as poultry there are no standards for “free range”, “cage free” “free roam”...all can still be raised in enclosed poultry houses.

M in Cleveland 9:50 AM 4/13/10

As a parent who is very aware and informed about the food I eat and the food I provide for my children, I appreciate the good information being shared today.  I think learning good healthy eating habits from a young age helps to avoid a lot of the problems that are a result of the standard American diet that is full of processed food.  I hope your guests can touch on the food our children are eating (or see other children eating) every day that they are in school that are NOT in accordance with what we know to be healthy choices.  When I have lunch with my child at school and read the ingredients in school lunches I am shocked and appalled. Kids are learning all kinds of lessons at school and I wonder what your guests suggest for addressing this issue.

Marty, Sheffield Lake 9:52 AM 4/13/10

When taking care of my Mom & Dad, I found it impossible to find foods in the grocery store that were low-salt and sugar-free, as my Mom is diabetic and has congestive heart failure.  So realizing that I could also have the same problems in my senior years, I started to take a good look at the foods I ate.  I discovered that I simple did not need that much sodium and sugar in my foods.  My wife and I decided that the best prepared foods were on the one that we prepared at home, using fresh vegetables, fruits and whole grains.  We take time to stay home and prepare our food.  We found that we can buy higher cost quality foods since we do NOT need to overeat our foods.

I have stopped eating red meat and only occasionally eat locally grown chicken.  I cannot eat out much anymore since I am offended by the over-salted and badly prepared red meat and other foods.  We more or less, are on a Mediterranean diet, have lost some weight and feel great.

Sarah 9:55 AM 4/13/10

On Soy: I’ve read in Prevention Magazine that, rather than soy in Asian diets, it may be rice bran oil that accounts for the low incidence of breast cancer. Gamma oryzanol is another name for rice bran oil and is sold in tablet supplement form.

Jackie, Lakewood 9:55 AM 4/13/10

Disappointed you didn’t mention the dangers of artificial sweeteners.  Best bet - lose your taste for sweet things! 

Also agave syrup is supposed to metabolize differently.  True

Sarah 10:05 AM 4/13/10

This is my husband’s favorite “tide me over ‘til lunch” snack:

KEBOD’S GREEN FUDGE
- 2 cups of raw pumpkin seeds
- 1/4 cup of coconut or sunflower or olive oil (cold expeller pressed)
- 1/4 cup of honey
- 1/4 teaspoon of ground cloves (Ayurvedic practice says cloves stimulate digestion.)

Place all ingredients in the food processor and blend well.
When it is fairly smooth, pack it in a small container and refrigerate. Cut into squares when firm.

Lifestyle 180 Fan 10:18 PM 4/13/10

Last week, I started the Lifestyle 180 program that Kristin and Jim are part of and I have to say that I LOVE it (and them)!  After just one week of following the most basic principles of the program, I feel better.  These wonderfully intelligent people know their stuff.  I would like to hear a follow up discussion about getting insurance companies to cover the costs of programs such as Lifestyle 180.  I’m lucky and my employer is paying my bill but so many more people would benefit if the insurance companies really cared about wellness instead of the cheapest way to treat disease after someone is already suffering.