EASY BREAKFAST SOLUTIONS

SCRAMBLED EGG WRAP

2 scrambled eggs, cooked with olive oil
spinach
fresh basil
1-2 whole wheat/whole grain tortillas or wraps
(remember grain serving should equal 150 calories or less)


COTTAGE CHEESE AND BLACK BERRIES

1/2 of a whole wheat/whole grain bagel, toasted
3/4 cup of low-fat or fat free cottage cheese
cinnamon to taste
1/2 cup blackberries


RICOTTA AND STRAWBERRY

1/2 of a whole wheat/whole grain roll
(remember grain serving should equal 150 calories or less)
1/2 cup part-skim or nonfat Ricotta cheese
1/2 cup fresh strawberries


POACHED SALMON AND ASPARAGUS

1/2 of a whole wheat/whole grain baguette
2-3 ounces of poached salmon
steamed asparagus
1 ounce low-fat Mozzarella cheese


BLACK BEAN WRAP

1-2 whole wheat/whole grain tortillas or wraps
(remember grain serving should equal 150 calories or less)
3/4 cup of low-fat or fat free cottage cheese
1/4-1/2 of a small avocado
jalapenos
fresh cilantro


ROASTED TOMATOES AND MOZZARELLA

1/2 of a whole wheat/whole grain bagel, toasted
roasted tomatoes
1-2 ounces of fresh Mozzarella cheese
baby arugula


EGG AND ROASTED RED PEPPER

1 slice whole wheat/whole grain bread
1 sunny-side-up egg
sauteed spinach
roasted red bell papers
olive oil

HEALTHY SANDWICH OPTIONS

Turkey and Veggie
One slice of whole wheat/whole grain bread
2 ounces sliced turkey(Boars Head)
1/4 cup of hummus
Green bell peppers
Red peppers
Red onion
Bean sprouts
1-2 Tbsp Parmesan cheese




Roasted Beets and Humus
One slice of whole wheat/whole grain bread
1/4 cups hummus(roasted red pepper)
1/2 cup Roasted Beets
baby arugula
1 Tbsp of fat-free Feta cheese


Artichoke and White Bean
One slice of toasted whole wheat/whole grain bread
Marinated artichoke hearts
Mashed white beans
Sauteed spinach



Tuna and Quinoa Wrap
One low carb, whole wheat/whole grain tortilla
1/4 cup quinoa(cooked, per package directions)
1/4 cup of hummus(spinach artichoke or your favorite)or
Yogurt-herb spread(see below)
2-3 ounces of tuna
lemon zest



Tuna and Hard Boiled Eggs
One slice of toasted whole wheat/whole grain bread
2 ounces of tuna
One hard boiled egg, sliced
2-3 black olives, sliced
Red onion
Lettuce


Nut Butter and Apple
One slice of toasted whole wheat/whole grain bread
1 Tbsp of nut butter(nut and salt)--almond or peanut
1/2 of a small apple, sliced



Lentils With Mint
1 Whole wheat/whole grain pita bread
1/4 cup lentils
4-6 Cherry tomatoes
Fresh mint
1 tsp olive oil


Yogurt-Herb Spread
1/2 cup Greek, plain yogurt
1 Tbsp of fresh mint, chopped
1 Tbsp of fresh parsley
1 clove of minced garlic

Mix in a bowl and season with sea salt and ground black pepper

FREQUENTLY ASKED QUESTIONS PART THREE

1.  Q:  What are medical foods?

        

      A:  Medical foods are formulated with macro- and micronutrients that are recognized by scientific principles to support the dietary management of a disease or condition, and are to be administered under the supervision of a physician or licensed healthcare practitioner. Medical foods contain nutrients in therapeutic amounts that typically cannot be acquired through a typical diet.  Metagenics is one of the few professional nutraceutical companies that formulates, manufactures, and tests medical foods.

 

 

2.   Q:  Why can't I get everything I need from my diet? Why do I need to take a nutritional supplement?

 

 

      A:  The human body has often been compared to an extremely complex and wonderfully efficient machine. To function normally, it is extremely dependent upon a large variety of raw materials such as protein, fats, carbohydrates, vitamins, minerals, and so forth. If any of these critical substances are lacking in sufficient quantities, the efficiency of the "machine" suffers. Food is always the preferred source of vitamins and minerals. Many nutritional researchers point to the rising problems of obesity, diabetes, heart disease, and other diseases of modern society as evidence of the deteriorating quality of the diet most people consume.

• Our diets have changed. As a society, our dietary habits have changed over the past couple of generations. A healthy diet consists of plenty of fresh (or fresh frozen) fruits and vegetables, lean meats and dairy, and whole grains—all at appropriate portions to match activity levels. The reality is that few of us meet that goal.
• We eat out more.Recent studies indicate that the majority of meals in the U.S. are eaten in restaurants—where food tends to be high in fat and sugar—rather than at home.
• We eat more processed foods. Convenience foods now make up a much higher percentage of the average diet than they did in the past. In some people well over 60% of their food is from so called "empty" calorie foods (candy, sweets, chips, or other highly processed foods that contain very little real nutritional value other than calories). The more highly processed a food is, the more likely it is to have a low nutritional value.
• We have more stress.Today's fast-paced and busy life often means more stress. The greater the external stressors, the higher the nutritional demands on the body. Eating a poor quality diet robs you of the nutritional factors necessary to help you stay healthy—especially in the face of stress.
• We don't know how to buy "healthy" foods. Many people are simply unaware of how to shop for healthy foods. Convenience and taste become the major criteria for food selection, while nutritional value may be given little attention, if any at all.

While a nutritional supplement may provide value in maintaining health, we should never think that taking a supplement (such as a multivitamin/mineral) replaces a good diet. In other words, the first and most important step is to improve the quality of the diet, and then take a supplement as a nutritional insurance policy. Depending on your unique needs, Dr. Johnson may also recommend targeted nutrients that are difficult to obtain through dietary measures—no matter how good your diet may be(Vitamin D, COQ10).
If you have questions about your diet, it's important that you discuss them with Dr. Johnson or Heather, at your next visit.


3.  Q:   What is the "glycemic index"? How is it different from the "glycemic load"?

     A:  The glycemic index (GI) is a ranking of foods on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Glucose is given a relative number of 100 to provide a baseline to which all others can be compared. For example, an apple has a GI of 38 which is less than half that of glucose, but higher than soybeans (which have a GI of 18). Foods with a GI of 55 or less are considered to be low—glycemic—index foods. The GI considers the quality of a carbohydrate. The glycemic load (GL) carries that a step further and considers the quantity of carbohydrate—namely its fiber content and/or portion size. Fiber is a "good" component of carbohydrates (as opposed to sugar). The higher fiber content a food has, the lower its GL. Carrots are a high GI food. But when served as a handful of raw carrots, it has a low GL. Carrot juice, which has a lower fiber content, has a high GL. Likewise, 3/4 cup of watermelon (also a high GI food) has a low GL, while half a watermelon has a high GL. Research suggests that glycemic load is an important consideration in the treatment and prevention of chronic diseases.
Most complex meals (protein, carbohydrates, and fats) have a moderate GL because proteins and healthy fats (which have a low GI) help balance out carbohydrates that may have a higher GI. Its important to include whole fruits and vegetables in your regular eating pattern to help achieve a balanced, low-GL diet. Research suggests that glycemic load is an important consideration in the treatment and prevention of chronic diseases.

4.  Q:   In order to stay healthy, what is a good basic supplement program?

      A:  Each person is unique, and has unique nutritional needs. A prudent course of action to stay healthy would begin with eating a healthy diet. This means avoiding highly processed foods (candies, snack foods, convenience foods) or foods high in refined sugar or flour, as these tend to have low levels of important vitamins and minerals. A high quality multiple vitamin/mineral supplement is helpful to "fill in the gaps" in the diet. While other nutrients also may be helpful, it is important to remember your individuality and discuss the specific additional nutrients you might need with a nutritionally oriented health care practitioner.

 

5.  Q:  What do vitamins do in the body?

 

      A: In order to accomplish all of the thousands of day-to-day functions of your body, the food you eat every day must be converted into energy and raw materials (building blocks for muscles, bones, ligaments enzymes, hormones, and so on). To do all this, vitamins are required. Since humans lack the ability to manufacture these critical nutrients in our bodies, we have to get them in our diet.

Generally, vitamins perform 3 major functions:

• They are "cofactors" and catalysts for enzymes, which means they are required for the enzymes to do their jobs. The B-complex vitamins B1 and B2, for example are required for every function in the body that requires production of energy-which means every function!
• They act as antioxidants, which means they prevent highly reactive molecules called free radicals from damaging delicate cell membrane structure. Vitamins C and E are powerful antioxidants, protecting cell membranes from free radicals.
• They act as "pre-hormones." For example, vitamin D functions as a hormone to facilitate calcium uptake and utilization.

6.      Q:  What do minerals do in the body?

          A:  Minerals have very many important functions.  Life could not exist without them. Iron is required for the manufacturing of the chemical hemoglobin, which carries oxygen in the blood to all the cells of the body. Calcium is necessary for strong bones, and for transmission of messages within cells and from cell to cell. Magnesium is required for production of energy from the food you eat, and a selenium-containing molecule protects the body from damage by free radicals.

 

7.     Q:  What makes amino acid chelated minerals better than other types of minerals?

 

 

        A: In order to be absorbed, minerals, whether from foods or in supplements, have to be combined with a "carrier" molecule. When this molecule is a fragment of protein (an amino acid), and the mineral amino acid compound forms a stable molecule, it is referred to as an amino acid chelate. Because the body is very efficient at absorbing amino acids, chelated minerals are more easily transported across the intestinal wall than are non-chelated minerals.

FREQUENTLY ASKED QUESTIONS, PART TWO

1.  Q:  Can I drink Tea?

     A:  Yes, herbal teas are great,  iced or hot.  Green and Black herbal teas are ok, even though they  contain  caffeine.


2.  Q:  Can I use sweeteners?

     A:  Truvia or other Stevia products are ok.  Stevia is a plant and is a natural sweetener.
           Avoid all other sweeteners.

3.  Q:  How much water should I drink every day?

      A:  It is recommend to drink half of your body weight, in ounces of water, daily.

A LITTLE NOTE FOR THE WEEKEND

As it gets warmer, many of us head out to particpate in fun activies:  youth sports, cycling, walking, running, hiking, etc.  Remember to pack snacks and take plenty of water, to stay hydrated. The target  amount of water consumtion is half of your body weight, in ounces of water, daily.  You may need to increase that amount with strenuous activity and long exposure to heat. 


Quick snack  ideas include:  almonds or other nut/seed, fruit, veggies and Ultra Meal bars.

SMOTHERED CHEESEBURGER

It is going to be a beautiful weekend here in Central Texas and  It feels like grilling weather.  Don't be afraid to kick back, relax and enjoy some great picnic food.

Smothered Cheeseburger

Ingredients:

1 pound 96% lean ground beef

2 Tbsp finely minced white or red onion, plus 1 cup, thinly sliced, divided

3 Tbsp Italian parsley, finely chopped

1 tsp chile powder

1/2 tsp sea salt

Fresh ground pepper to taste

2 tsp olive oil, divided

1 cup pre-sliced button mushrooms

1 small red bell pepper, cut into strips(about one cup)

4 thin slices of  reduced-fat Mozzarella  cheese

4 whole-wheat, whole-grain Sandwhich Thins(or other 100-150 calorie bun/pita/wrap)

4 romaine lettuce leaves, thick stems removed

4 tomato slices

optional:  avocado, olive oil or canola based mayo, mustard

Instructions:

One:  Place beef, minced onion, parsley, chile powder, salt and black pepper in a large bowl.  Hand mix until just combined.  Gently form beef mixture into four equal patties, about one-half to three-quarters-of-an-inch thick.   Place on a plate, cover,  and refrigerate until ready to cook.

Two:  Add one teaspoon oil to a medium nonstick skillet and set over medium heat.  When oil is hot, add mushrooms and cook until golden brown and soft ,stirring frequently, about eight minutes.  Transfer to a small bowl.  Add remaining oil to skillet and return to medium heat.  Add red pepper and cook for four minutes, stirring occasionally.  Add sliced onion and continue cooking for six more minutes or until vegetables are tender and lightly browned.  Add to bowl with mushrooms.  Season vegetables with salt and black pepper .  Cover with foil. 

Three:  When the vegetables are ready, heat grill.

Four:  Place patties on the grill and cook on low-medium heat.  Cook four to five minutes per side, or until cooked through.  Internal temperature should register 160 degrees F.  Immediately place one slice of cheese on each hot burger.  To serve, layer each bun with one lettuce leaf, one slice of tomato, one cheeseburger patty, and one-third of a cup of vegetable mixture.

Choose  sides: black or pinto beans, a side salad, fresh fruit, 1/2 of a baked red potato, green beans(or other category one veggies).

Sun-Dried Tomato Salad Dressing

 Ingredients:

2 tbsp sun-dried tomatoes, finely chopped

1 tbsp fresh lemon juice

1 tsp dried basil leaves

1 tbsp raw, unsalted sunflower seeds, coarsely chopped

1 tbsp while balsamic vinegar

1 tsp Dijon mustard

1 garlic clove, pressed

1/3 cup extra virgin olive oil

pinch of sea salt

pinch of black pepper

Whisk all ingredients together in a small bowl, or use a jar with a tight lid and shake well. 

1 tbsp = one serving

Dr. Johnson's Facebook Page

Become our fan.  Click on this link http://www.facebook.com/editaccount.php?networks#!/pages/NEAL-D-JOHNSON-MD/326512288949

Thai Coconut Shrimp

Ingredients: 

8 oz. dry brown rice noodles

2 cups broccoli florets

2/3 cup light coconut milk(shaken to combine)

1 Tbsp tomato paste

3 Tbsp natural peanut butter with sea salt

1 tsp red pepper flakes

juice of 1/2 lime

1 red bell pepper, sliced into thin strips

1 cup bean sprouts

24 medium raw shrimp, peeled, devined, and rinsed under cold running water

Instructions:

One:  Bring two medium pots of water over high heat.  In one pot, cook brown rice noodles according to package directions, then rinse with hot water to ensure pasta dosen't get sticky when left to stand.  (NOTE: Hot water washes away the starch better than cold water.)  Fluff pasta with your fingers or a fork to further de-clump noodles, then set aside.  In the second pot of boiling water, add broccoli, cover, turn heat down to low and simmer for five minutes.  Drain and set aside.

Two:  Mean while, in a bowl, add coconut milk, tomato paste, peanut butter, ginger garlic, pepper flakes, and lime juice.  Use a fork or whisk to thoroughly combine.

Three:  Simmer coconut mixture, bell pepper, and bean sprouts in a nonstick pan over medium-low heat for five minutes, stirring often to prevent clumping.  Add shrimp and cook for another two minutes, then flip shrimp over and continue to cook for a final minute.

Four:  Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot.

Serves four

TURKEY BLACK BEAN SOFT TACOS

Ingredients:

1.  12 low-carb, whole wheat/whole grain tortillas(60-70 calories each)

2.  1 1/2 lbs extra-lean ground turkey(96% lean beef, is ok)

3. 1 (15 oz) can low-sodium black beans, rinsed and drained

4.  1 cup, plus 2 Tbsp chunky salsa

5.  2 cups chopped romaine lettuce

optional:

garnish with chives, avocado, jalapeno, cilantro

Pantry Staples:

1.  Olive oil cooking spray or 4 tsp. olive oil

2.  Ground black pepper and sea salt to taste

Instructions:

One:  Preheat oven to 350 degrees F.  Loosely wrap tortillas in foil, making two packets of six tortillas each.  Place packets on a baking sheet and bake for 10 minutes, or until hot.

Two:  Coat a skillet with cooking spray or olive oil and heat on medium high.  Add turkey/beef and cook until lightly browned and cooked through, about six to eight minutes, breaking up meat as you go.  Season with salt and pepper, to taste.  Remove from heat and set aside.

Three:  Unwrap foil packets and place two tortillas on each of six plates. For each plate, distribute 4 oz of meat, 1/4 cup of beans, three tablespoons salsa and one-third cup of lettuce evenly between both tortillas.  Serve immediately.

FREQUENTLY ASKED QUESTIONS

1. Q:  What can I substitute for the legume category?

    A:  You may substitute on serving of nuts/seeds and add a fiber supplement or  two extra servings of    category one veggies.


2.  Q:  What do I do if I miss my Medical Food shake?

     A:  Add one serving of concentrated protein to your meal plan.


3.  Q:  How much water should I consume, on a daily basis?

      A:  You should drink half of your body weight, in ounces of water, each day.



4.   Q:  What kind of sugar substitute should I use?

      A:  Use any product that is made from the Stevia plant( ie:  Truvia, Pruvia, etc.)


5:   Q:  How should I mix my Medical Food.

      A:  Add 8-10 ounces of cold water, (crushed ice, if desired) and shake in a shaker cup or blend with a  blender.


6.   Q:  How long should I blend my Medical Food shake?

      A:  Blend for a maximum of 10-12 seconds.


7.  Q:  What can I add to my Medical food shake?

     A:  Get creative!  Blend your shake with fruit, nuts/seeds, extracts, Truvia, etc.


8.  Q:  Can I use spices?

     A: Absolutely!  Make your food flavorful.  Use a variety of spices/herbs including:  Cumin, Cinnamon, Nutmeg, Ginger, Rosemary, Dill, Basil, Garlic, Marjaram, Oregano, Sage, Paprika, cayenne pepper, red/black pepper, Sea Salt, Parsley, Nutmeg, Cloves, etc.


9.  Q:  What can I add to my water to make it flavorful?

     A:  Add frozen fruit to water, instead of ice cubes or squeeze in some fresh lemon or lime juice.


10.  Q: Can I have popcorn?

        A:  Popcorn is not a good snack choice, due to it's higher glycemic 

              index(70-80).　 You can have it 1-2 times a month, but stick to one serving and eat the low fat 　

              variety.

              Try soy nuts(they look like popcorn kernels).  Heat them in the microwave for a few    

              seconds, and then add sea salt.  The flavor is very similar to popcorn( it will fall into your

              legume category).

EGG SALAD

This is a great recipe for a  breakfast, lunch, or even a quick dinner.

EGG SALAD



Ingredients: 

1. Two hard boiled eggs

2. 1/4 cup of spinach/artichoke hummus(or your favorite flavor)

3. Red peppers, chopped

4. Celery, chopped

5. Red onion, chopped

6. Tomatoes, chopped

7. Sprouts

8.Fresh spinach

9. Whole wheat/whole grain pita bread, sliced bread, or wrap

10. Black Pepper

Directions:

Take the two hard boiled eggs and mash them, in a bowl.  Add the hummus, red peppers, celery, red onion and mix until creamy.

Take the pita, bread or wrap and add the spinach, the egg mixture and top with tomatoes and sprouts.

Add black pepper to taste.

Just The Beginning

Hello everyone!!! 

The past 10 weeks have been very exciting due to the implementation of the First Line Therapy Program(FLT), into Dr. Johnson's practice. This program has made a great impact on peoples' lives: increased energy, more restful sleep, reduction of current medications, preventing the start of new medications, decreasing waist/hip circumference and weight loss.

At the request of several patients, I have decided to start this blog to allow interaction with others who have begun their lifestyle change and for those who are curious of how the program works.  I encourage you to share your stories, recipes, exercises, challenges, etc.


For those of you that are not familiar with the FLT Plan, here are a few details:  The First Line Therapy program is a specialized therapeutic lifestyle change program that is designed for treatment of hyperlipidemia(high cholesterol), hypertension(high blood pressure), Type II diabetes, and dysmetabolic symdrome(elevated glucose, elevated blood pressure, elevated cholesterol, and/or a waist circumference over 40 in men or 35 in women. The First line Therapy program will increase muscle mass and decrease fat mass, while driving down cholesterol, blood sugar and blood pressure. It works by incorporating a sensible eating plan, exercise, nutritional supplementation, and stress management. 


If you would like more information about the FLT Program, please call the office at (512)346-6086 or
e-mail me at heatherdrj@gmail.com

I hope everyone has a wonderful week! 

Heather