1) 1 TBSP. sugar ( a sugar substitute is not recommended)
2) 1 TBSP. water
3) 1 TBSP. reduced-sodium soy sauce
4) 2 tsp. cider vinegar
5) 1 - 2 tsp. sriracha sauce
6) 2 tsp. olive oil
7) 1 8oz. package whole fresh button mushrooms
8) 8 miniature sweet peppers
9) 1/2 cup grape tomatoes
A) For sauce, in a small bowl stir together the first five ingredients.
B) Add oil to a non-stick 10 inch skillet and heat until medium hot. Add mushrooms and sweet peppers; cook 8 - 10 minutes or until vegetables begin to char, stirring once or twice. Add sauce; cook until slightly reduced. Add tomatoes; cook 1 minute more, stirring to coat vegetables with sauce. Serve hot or at room temperature.
Note: This may also be done over a campfire or grill using a cast- iron skillet.
Servings = 4
Calories per serving = 1/4 cup each = 64
1) 1 1-lb. pork tenderloin trimmed of fat
2) 1 lb. sweet potatoes, peeled and cut into 1/2-inch pieces
3) 2 cups chopped sweet onions
4) 2 cloves garlic, minced
5) 1/4 cup apple cider
6) 1/4 cup cider vinegar
7) 2 medium apples (Granny Smith or Honeycrisp), cored and cut into eighths
8) 2 sprigs of fresh thyme
9) 2 bay leaves
A) Preheat oven to 350 degrees F. Sprinkle meat with 1/2 tsp. salt and 1/4 tsp. black pepper. In a 12-inch skillet heat 1 TBSP. olive oil over medium-high heat. Add meat and cook 5 minutes or until browned on all sides. Take meat out of skillet and put on plate.
B) Add sweet potatoes to skillet and cook over medium heat for 2 minutes, stirring occasionally. Add onions and garlic; cook 3-5 minutes or until onions are tender, stirring occasionally. Stir in cider and vinegar. Return meat and any juices to skillet. Add the remaining ingredients.
C) Transfer skillet to oven. Bake 20-25 minutes or until a thermometer inserted in center of meat reads 145 degrees F. Turn and baste meat occasionally. Remove and discard thyme sprigs and bay leaves.
D) Transfer meat to a cutting board and cover with foil. Let stand 5 minutes. Slice meat into 1/4 slices and serve with potato mixture.
Servings = 4
Calories per serving = (3 1/2 ozs. meat + 1 1/4 cups potato mixture each = 342
1) 4 7-8 oz. bone-in pork center cut rib chops, trimmed of fat
2) 2 firm apples such as Gala or Fuji, cut into 1/4 slices
3) 1 large onion, cut into thin wedges
4) 2 cloves of garlic, minced
5) 1/4 cup dry white wine
6) 1/4 cup reduced-sodium chicken broth
7) 1 - 2 tsp. Dijon-style mustard
8) 1 tsp. butter
9) 1 1/3 cups hot, cooked brown rice
10) 1 TBSP. fresh thyme leaves
A) Sprinkle chops with 1/2 tsp. each salt and black pepper. Coat a
12-inch non-stick skillet with nonstick cooking spray; heat the skillet
over medium-high. Add chops; cook 4 - 5 minutes or until browned
on both sides. Remove from skillet; keep warm.
B) In the same skillet combine apples, onion, and garlic.
Stirring occasionally, cook over medium-high 6 - 8 minutes or until
apples are golden. Carefully add wine; cook 1 - 2 minutes, stirring to
scrape up any brown bits. Stir in broth, mustard, and butter.
Return chops to the skillet. Simmer, covered, 4 - 6 minutes or until
a thermometer inserted to chops reads 145 degrees F.
C) Serve chops and apple mixture with rice. If desired, sprinkle
Servings = 4
Calories per serving ( 1 pork chop + 1/2 cup apple mixture each) = 321
Roasted Chicken and Vegetables
A) 1 5-lb whole chicken, giblets removed and fat trimmed
B) 1-2 lemons
C) 1 bunch fresh thyme
D) 1 TBSP. light butter
E) 1 bunch fresh rosemary
F) 4 cloves garlic, minced
G) 4 medium red potatoes, cut into 1-inch wedges
H) 6 large carrots, cut into thirds; halve thick pieces lengthwise
I) 1 medium red onion, cut into 1" wedges
J) 1 TBSP. olive oil
1) Rinse chicken body cavity and dry with paper towels.
2) Place one oven rack in center of oven and place a second oven rack
in bottom third of oven. Preheat oven to 450 degrees F. Line a
roasting pan with foil and place a rack in prepared pan. Zest some of
the lemon peel and squeeze juice from one of the lemons; set juice
aside. In a small bowl combine lemon zest, 2 TBSP. snipped fresh
thyme, light butter, 2 tsp. fresh rosemary, and garlic. Rub this
herb mixture over the meat that is under the breast and leg
skin. Sprinkle chicken with 1 tsp. salt and 1/4 tsp. black pepper
3) Place chicken, breast side up, on the rack in roasting pan; place
on middle oven rack. Roast 55 minutes.
4) Line a 15 x 10-inch baking pan with foil and coat with nonstick
cooking spray. Combine in a large bowl, potatoes, carrots, onion, and
oil with 1 TBSP. snipped fresh thyme, 1 tsp. snipped fresh rosemary,and
1/4 tsp. each salt and black pepper. Spread vegetables in prepared
pan and top with 6 sprigs fresh thyme and 1 sprig fresh
5) After the chicken has roasted 55 minutes, place vegetables on
bottom oven rack. Roast 25-35 minutes more or until chicken is done
(at least 175 degrees F. in thigh). Remove chicken from oven and roast
the vegetables 10 / 15 minutes more or until tender.
6) Cover chicken with foil and let stand 15 minutes. If so desired,
remove zest from remaining lemon. Remove and discard the skin
from chicken. Carve chicken and drizzle with reserved lemon juice
and pan juices. Serve with vegetables.
Servings = 8
Calories per serving = (3 oz. chicken + 1 cup of vegetables) = 296
DAILY REQUIREMENTS FOR NON-DIETING INDIVIDUALS
Calories Required Daily
1) Minimal calories for adequate nutrition------------1000-12oo
2) Sedentary women-------------------------------1600
3) Moderately active women 51 and over--------------1800
4) Active women, teen girls, sedentary men-----------2000-2200
5) Very active women and average men 50 and over----2200-2600
6) Active men and teen boys------------------------2600-2800
7) Very active men 20-50 and athletes in training------3000-4000
Tips from Dr. Gerfin
1) Nuts are healthy foods but are very high in calories because their contents are utilized as nourishment for the growing embryo after planting. 70-90% of the calories derived from nuts arise from fats, mostly polyunsaturated. These are the healthy fats.
The recommended daily allowance (RDA) is one-half ounce or about 90 calories.
One ounce of almonds, hazelnuts (filberts), walnuts, pecans, and cashews each contain about 180 calories.
2) Several favorite foods and their calorie content are listed below:
A) 8 oz. yogurt---------------100-200 calories
B) 1 Bagel-------------------150-300 calories
C) 1 slice of regular bread-----90 calories
D) 2 TBSP. peanut butter------220 calories
E) 5 oz. wine-----------------110 calories
F) 1 cup rice-----------------250 calories
G) 1 cup red raspberries------61 calories
Weight Loss Medical Tips
1) Dried prunes are preferred for preventing constipation, but not for relieving it. Start with five or six prunes the first day and thereafter titrate the number according to the results of stool consistency.
2) The body is composed of numerous tissues, including adipose tissue (fat), muscle, bone, skin, internal organs and connective tissue, in addition to water. Treatment of obesity is concerned only with the loss of fat. Any loss of other tissues, for example, skeletal muscle, must be replaced, as must water loss. Our objective in treating obesity should, therefore, be designated as "fat loss" rather than "weight loss".
3) Any water lost during dieting must be replaced or dehydration results. THEREFORE:
A) Additional water must be consumed during dieting.
B) Diuretics used for fat loss, but not for the treatment of hypertension,
is contraindicated during dieting.
4) Approximately 15% of scale weight loss during dieting is due to loss
of muscle mass, therefore, dieters must:
A) Increase their protein intake by a factor of 1.2-1,4.
B) Exercise five to six times per week in order to build back lost muscle.
5) Vitamin B12 injections are not indicated for fat loss or tiredness, but only as treatment of pernicious anemia, malabsorption or documented low serum Vitamin B12 levels.
6) Exercise in any form has been conclusively shown to help prevent the development of Type #2 (adult onset) Diabetes.
7) Often overlooked sources of calories that should be eliminated from any diet are:
A) Soft drinks
B) Juices (eg. orange juice)
8) Bagels and pasta are prohibited because they each contain several hundred calories and have little nutritional value.
9. A diet providing fewer than 75 grams of carbohydrate daily will provide some satiety because of the mild degree of acidosis produced, secondary to accelerated fat metabolism.
10) Hydroxycitric acid is the principal acid of fruit rinds of garcinia cambogia ( a shrub/tree of Asia, Africa, and Polynesia) which is a potent inhibitor of ATP citrate lyase which catalyzes the cytosolic cleanage of citrate to oxaloacetate and acetyl-CoA.
The inhibition of this reaction limits the availability of acetyl-CoA units required for fatty acid synthesis and lipogenesis (fat storage) during a lipogenic diet, that is a diet high in carbohydrates (sugars).
Theoretically, this chain of events should eventuate in weight loss by preventing fat storage, but, at least in humans, weight loss does not occur.
Therefore, do not waste your money on garcinia cambogia and other over-the-counter weight loss supplements. Regardless of the television commercials promoting these products, they simply do not provide meaningful weight loss or appetite suppression.
1) Blood Pressure Ranges and Their Meaning
A) Under 140/90 = Upper limit of normal
B) Under 135/85 = Preferred
C) Under 120/80 = Optimal
UPPER NUMBER = SYSTOLIC = MOST IMPORTANT
LOWER NUMBER = DIASTOLIC = LESS IMPORTANT
If you have consistently high blood pressure readings, DO NOT
ignore the situation. Instead, see your personal physician in order
to evaluate whether or not your condition needs to be treated.
2) Office Visits
Who should I see for my care when I go to my medical office:
A) The physician. If you are required to see another individual
(physician assistant or nurse practitioner etc.) you are receiving
inferior care. Find another physician.
3) Vitamin C
Years ago Nobel laureate Linus Pauling proposed that large amounts
of Vitamin C could prevent and / or ameliorate the symptoms and
shorten the course of the common cold. Current scientific
knowledge disputes this claim and advocates that Vitamin C, either in
tablet form or as orange juice, not be used to treat the common
cold because it is ineffective.
4) Kidney Stones
The majority of kidney stones (renal calculi) are composed of
calcium oxalate. Common knowledge is that dietary calcium should
be restricted in order to decrease stone formation.
This approach, however, is incorrect. The real problem is with
dietary oxalate. Calcium in the diet should be increased and the oxalate
in the diet should be decreased. The extra calcium in the
gastrointestinal tract will combine with the dietary oxalate to form
insoluble calcium oxalate which will be elimated in the feces
and, consequently, the oxalate will not be available in the urine for
If you are a calcium-oxalate stone-former, please consult your
personal physician for more details.
Quitting smoking significantly decreases the risk of developing all six of the following life-shortening conditions:
1) Heart Attack
3) COPD / Emphysema
4) Lung Cancer and other malignancies of the head and neck
5) Peripheral Vascular Disease resulting in possible amputation of
portions of the lower extremities .
6) Development of a Blood Clot (DVT = Deep Vein Thrombosis)
in the lower extremity resulting in a Pulmonary Embolism
If you smoke, please consult your personal physician, or
another physician of your choice, to assist you in developing a plan
for your permanent cessation of tobacco use.
A. WEIGHT = 154 LBS. = (154 LBS) (1 KG/2.2 LBS. ) = 70 KG.
B. HEIGHT= 5'9" = (69 INCHES) ( 1 METER/39.37 INCHES) =1.75 METERS
C. BODY MASS INDEX=BMI BMI IS DEFINED AS THE WEIGHT IN
KILOGRAMS (KG) DIVIDED BY THE HEIGHT IN METERS SQUARED (M2).
D. M2 = (1.75 M) (1.75 M) = 3.06 M2
E. BMI = 70 KG/3.06 M2 = 22.8
BMI = 22.8