Web Analytics

Author Archive

Healthy Table: Pork has a place in a healthy diet

Due to its association with high-fat meats such as bacon, sausage and spare ribs, pork has gotten a bad rap over the years. Thanks to changes in breeding and feeding practices, many pork cuts are significantly lower in fat than they were 20 years ago.

In fact, a 3-ounce cooked serving of pork tenderloin has the same amount of saturated fat as a skinless chicken breast.

Nutritionally speaking, pork provides high-quality protein and is an excellent source of several B vitamins, which helps the body produce energy and selenium, a mineral essential for a healthy immune system and thyroid gland.

When incorporating pork into a healthy eating plan, consider the following:

■ Look for the word “loin” when selecting leaner cuts of pork such as, top loin chop (now called New York pork chop), top loin roast (now called New York pork roast), loin chop (now called porterhouse pork chop), sirloin chop, or tenderloin as used in today’s recipe.

■ Stick to a 3- or 4-ounce cooked portion size. A 3-ounce portion looks like the size of a deck of cards.

■ Trim visible fat before cooking.

■ Prepare it by baking, broiling or grilling.

Unless you prefer pork well done, do not overcook it. A few years ago, the U.S. Department of Agriculture updated its guidelines for cooking whole cuts of pork. The new recommended internal temperature is 145 degrees, provided the meat is allowed to rest off the heat source, for 3 minutes before serving. This safe temperature leaves the meat juicy with a pink blush in the middle.

The temperature change does not apply to ground meats, including beef, veal, lamb and pork, which should be cooked to 160 degrees. Poultry should be cooked to 165 degrees. The only reliable indicator of safe meat temperature is a food thermometer. For the most accurate reading, place a digital food thermometer in the thickest part of meat, not allowing it to touch the bone.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart Vascular Institute. For questions about today’s recipe, call 313-972-1920.

Sriracha Pork and Peppers

Makes: 7 servings / Preparation time: 15 minutes (plus marinating time) / Total time: 45 minutes

Partially freeze the pork tenderloin or chops to make it easier to cut into cubes.

1 cup water

1/2 cup packed brown sugar

1 to 2 tablespoons sriracha sauce or to taste

4 tablespoons hoisin sauce, divided

2 tablespoons rice vinegar

2 teaspoons grated gingerroot

1 clove garlic, peeled, minced

3 tablespoons cornstarch, divided

20 ounces pork tenderloin or boneless pork loin chops

3 tablespoons peanut or canola oil, divided

5 cups assorted bell peppers (red, green, yellow), cut into 3/4-inch pieces

42/3 cups cooked brown rice, prepared without salt or oil

1/4 cup sliced green onion

In a large jar with a tight-fitting lid, combine water, brown sugar, sriracha sauce, 2 tablespoons hoisin sauce, vinegar, gingerroot, garlic and 2 tablespoons cornstarch. Shake until well blended; set aside.

Trim any excess fat from pork and cut into 3/4-inch cubes. Place cubed pork in a bowl and sprinkle with remaining 1 tablespoon cornstarch and toss to coat. Add remaining 2 tablespoons hoisin sauce to pork and toss to coat.

Cover and marinate in the refrigerator at least two hours or overnight. In a large wok, heat 2 tablespoons oil over medium-high heat. Add the pork and stir-fry 3 to 5 minutes. Remove pork from wok and cover. Add remaining 1 tablespoon oil to wok and cook bell peppers 4 to 5 minutes. Return pork and any juices to the wok with peppers. Add brown sugar sriracha sauce, stirring to loosen the fond on the bottom of the wok. Continue to cook, allowing sauce to bubble and thicken, an additional 3 to 5 minutes.

Serve over cooked rice and garnish with sliced green onions. Each serving consists of about 3/4 cup sriracha pork over 2/3 cup of brown rice.

Created by Darlene Zimmerman, MS, RD, and tested by Susan Selasky for the Free Press Test Kitchen.

445 calories (26% from fat), 13 grams fat (3 grams sat. fat, 0 grams trans fat), 59 grams carbohydrates, 24 grams protein, 243 mg sodium, 61 mg cholesterol, 45 mg calcium, 4 grams fiber. Food exchanges: 3 starch, 2 vegetable, 2 lean meat.

Custom Search

Diet study upends everything we thought we knew about ‘healthy’ food

Diet study upends everything we thought we knew about ‘healthy’ food

ARIANA EUNJUNG CHA The Washington Post

The Columbia Daily Tribune

Sunday, November 29, 2015 at 12:00 am



var addthis_config = {“data_track_addressbar”:false};


Font Size:

Default font size

Larger font size


If you’ve ever tried out the latest diet fad only to find yourself gaining weight and feeling awful and wondered what you were doing wrong, scientists now have an explanation for you.

Israeli researchers, writing in the journal Cell, have found that different people’s bodies respond to eating the same meal very differently — which means that a diet that might work wonders for your best friend might not have the same effect on you.

Lead authors Eran Segal and Eran Elinav of the Weizmann Institute of Science focused on one key component used in creating balanced diet plans such as Atkins or South Beach. Known as the glycemic index or GI for short, it was developed decades ago as a measure of how certain foods impact blood sugar level and has been assumed to be a fixed number.

But it’s not. It turns out it varies widely depending on the individual.

The researchers recruited 800 volunteers and collected data through health questionnaires, body measurements, blood tests, glucose monitoring and stool samples. They also had the participants input lifestyle and food intake information into a mobile app that ended up collecting information on a total of 46,898 meals.

They found that age and body mass index appeared to impact blood glucose level after meals but so did something else. Different individuals showed vastly different response to the same food even though their own responses remained the same day to day.

“There are profound differences between individuals — in some cases, individuals have opposite responses to one another,” Segal explained.

The researchers said the findings show tailoring meal plans to individuals’ biology might be the future of dieting and the study yielded many surprises for individuals. One example involves a middle-aged woman who tried and failed with many diets. Tests showed her blood sugar levels spiked after eating tomatoes — indicating it is a poor diet choice for her because blood sugar has associated with heart problems, obesity and diabetes — but because she didn’t know this, she was eating them as part of her healthy diet plan several times a week.

Elinav said the work “really enlightened us on how inaccurate we all were about one of the most basic concepts of our existence, which is how we eat and how we integrate nutrition into our daily life.”

© 2015 Columbia Daily Tribune. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


Sunday, November 29, 2015 12:00 am.

SUBSCRIBE to the Tribune today and save more than 50%. You can cancel at any time.


mode: ‘organic-thumbnails-a’,
container: ‘taboola-post-articlethumbnails’,
placement: ‘Post ArticleThumbnails’,
target_type: ‘mix’






Health And Wellness,


FACT CHECK See inaccurate information in this story? Tell us here.

Custom Search

Diet Cig: “We stomp and scream our hearts out”

“It’s the kind of music that you want to dance around your room to when your mum told you that you can’t go out until you pick up all your clothes off the floor,” she describes. “I want people to be listening to my music walking down the street like ‘yeah, I’m the best, I rule.’”

With songs of love, anger, enthusiasm, and outright enjoyment that both engage and entertain, the duo have captured the hearts of fans around the world. “We’ve got to see a lot of the country so far that we never ever thought we’d go to, and we’ve gotten to connect with fans that we didn’t really expect to have,” Alex enthuses. “We had dinner with a nine-year-old girl who really loved the music, and her mum,” she continues. “When we get a chance to connect with some of the people who have connected with our music it almost feels like ‘Oh my god we’re not alone out here!’ It’s a really cool connection to have with people.”

Recording isn’t the only thing on the cards for the New Paltz pair. “You hear all these beautiful things about touring over in the UK…” Noah alludes. “It’s in the works, and we are SO PUMPED!” Alex squeals. “We’re going over for a week,” she continues. “Just poppin’ over, sayin’ hey, drinkin’ some tea, and getting’ back to the US.” Though their visit may be brief, there’s no end to Diet Cig’s excitement. “I just want to listen to bands that sing with an accent. I want to ride around on a double decker bus with my plaid coat on, and I want to have tea time,” Alex babbles excitedly.

Taking to stages internationally, Diet Cig are making the first steps towards greatness. “We stomp and scream our hearts out,” they say, enthusiastically. “We give everything we have.”

Custom Search

If you’re looking for a good diet plan, there’s bad news — one-size-fits-all …

Lots of people are looking for that perfect new diet fad that will help them shed unwanted pounds — but a new study is throwing cold water on that idea.

It appears that one-size-fits-all diet plans are just a bad idea is someone wants to lose weight, as our bodies have different responses to the same foods, according to a Reuters report.

It appears, based on a study out of Israel, that when two people eat the same meal, it may result in a spike in blood sugar levels for one person but not the other, and a consistent spike in blood sugar can result in obesity and diabetes.

That’s bad news for those hoping that one of the fad diets like Atkins or South Beach will solve their weight problems. These diets are based on the glycemic index, which ranks foods on how fast they raise blood sugar after meals in an attempt to help diabetics. This was in an attempt to help everybody on the diet keep blood sugar low and therefore lose weight. But the study in fact found that different people had different responses to the same food.

Eran Segal and Eran Elinav of the Weizman Institute of Science in Rehovot told Reuters that, “The idea behind the low-GI diet is that the glycemic response to a certain food is an intrinsic property of the food which means that we should be able to predict how a certain individual would respond to some food by looking at the average response of a small group of other people to that food. … Our study demonstrates that this cannot be done.”

The researchers examined 800 adults using health questionnaires and also taking measurements of the body as well as stool samples, blood tests, and glucose monitoring. They also examined the food they ate over nearly 50,000 meals.

Fat Fights Back, Why Some People Cannot Lose Weight

A new study of mice has uncovered a new problem for those who struggle to maintain a healthy weight, says an article on smh.com.au.

Researchers have found a particular protein, called sLR11, found in mice but also in humans, that stops fat cells in the body from releasing energy and inhibits the individuals ability to lose the unwanted pounds.

The study revealed that the mice that did not have the sLR11 protein actually struggled to gain weight and they burned the fat away at a much faster rate than those with the protein.

Dr. Andrew Whittle, co-author of the study said the stored fat in the mice was actively fighting against the body’s efforts to burn fat at the molecular level, and said their findings could help explain why some overweight individuals find it so hard to lose weight.

The study give some credence to those who say that the key to losing weight is more than simply burning more calories than the body takes in.  In fact, a previous study by some Canadian researchers revealed different people respond to caloric intake in very different ways.

The authors of that study say that in some people, the restriction of caloric intake causes the body to slow down its metabolism rate, trying to conserve the energy it has been provided, and that results in being more difficult to drop the weight.

During a 24-hour fasting period in the study, some subject’s metabolism rates increased while others fell, under the same set of circumstances.

Experts say the new study reinforces the concept that there are a great many factors influencing weight gain and retention, and despite more people eating too much in total and too much of the wrong kinds of foods, weight loss for some is more than a lifestyle change.

That is why you should begin to maintain a healthy weight while young and thinner, because the additional fat will make it even harder to shed the pounds as it accumulates.

Of course, the new study may lead to a better understanding of the part proteins play in accumulating and retaining excess fat, and knowledge of ways to assist the body’s metabolism that could be used to tailor diet and exercise plans.

The results of the study were published in the journal Nature Communications.

Could Your Healthy Diet Make Me Fat?

To save articles or get newsletters, alerts or recommendations – all free.

Don’t have an account yet?

Subscribed through iTunes and need an NYTimes.com account?
Learn more »

Need to connect your Home Delivery subscription to NYTimes.com?
Link your subscription »

Facebook Auto Publish Powered By : XYZScripts.com