March: In this Issue

Special Days and Monthly Celebrations

Grandma really enjoys celebrations and special days; so each month she will share a few ideas that she thinks are interesting.

Good Health Can Be Yummy

Recipes and thoughts on making food taste good and build healthy bodies.

Pure and Simple News

Research summaries and what it could mean to us.

Making it Happen

Hints and recipes for applying nutrition to everyday life.

Special Days and Monthly Celebrations

Grandma really enjoys celebrations and special days.

There are plenty of special dates during March to help us defrost our bodies and souls for the dawn of Spring. If we’re really well nourished, maybe it will be easier for us to awaken on the early Daylight Savings morning, full of liveliness and enthusiasm for the new day.

Among March’s special events are:

• International Ideas Month
• National Umbrella Month
• Daylight Savings: March 8th
• St. Patrick’s Day: March 17th
• First Day of Spring: March 20th
• Spring Fever Week: March 16th – 22nd
• American Chocolate Week: March 16th – 22nd
• Pecan Day: March 25th

Dr. Grandma is a native of Southern California; living in the snowy mountains over the past nine years she has gained an appreciation of ‘Spring Fever.’ She eagerly awaits the crocus, tulips and daffodils; and has a new gratitude for spring sunshine and hints of warm air. The March events listed above remind Dr. Grandma that Spring is a time for success, happiness and a great time for the birth of a new idea. We need to keep our umbrellas handy – so rain won’t ruin our parade.

American Chocolate Week

Pecans and chocolate are two of Grandma’s favorite foods. See the Good Health Can Be Yummy section below.

Remembering Dr. Seuss

Dr. Grandma has a great affection for Dr. Seuss and has fond memories of reading Dr. Seuss to her children and grandchildren.

In addition,both adults and children can relate to Sam I Am, after he finally reluctantly tries it, encouraging the consumption of green eggs and ham. On first thought, many people are dedicated to consuming processed white flour products and think that they don’t like the taste of whole grains.

But after tasting Dr. Grandma’s products, they are found saying,

….And I will eat them in the rain.
And in the dark. And on a train.
And in a car. And in a tree.
They are so good, so good, you see!
So I will eat them in a box.
And I will eat them with a fox.
And I will eat them in a house.
And I will eat them with a mouse.
And I will eat them here and there.
Say! I will eat them ANYWHERE!!

Dr. Seuss, we’re grateful for all the joy and love you’ve brought to our homes over the decades.

Celebrations in GREEN: St. Patrick’s Day (March 17th)

If Green Eggs and Ham isn’t making your menu for St. Patrick’s Day, see the “Making It Happen” section below for some jolly green ideas from our leprechauns.

National Nutrition Month

Dr. Grandma’s embraces the month of March for National Nutrition Month; nutrition and good taste are our passion. After all, the Mission of Dr. Grandma’s is:

• Dedication to empowering individuals and the general public in improving their health through the consumption of exceptionally tasty and nutritious foods.
• Strives to capture the importance of health and wellness by providing solutions to the public’s nutritional needs.
• Commitment to disseminating nutrition education information and communicating to the public the health benefits of eating a diet rich in whole grains and other healthy foods.

Good Health Can Be Yummy

Recipes and thoughts on making food taste good and build healthy bodies.

In honor of National Nutrition Month, National Pecan Day and American Chocolate Week, grandma shares some special recipes.

Making muffins and nut bread was never so easy. These recipes make ‘special day’ baking an everyday event because it’s so easy. Imagine how nice it is to be baking for a Mediterranean Diet (whole grain and extra-virgin olive oil – see “Pure and Simple News” below) without any more work than opening a box of cake mix. The extra-virgin olive oil is measured and included with the package of Dr. Grandma’s Muffins Your Way™ mix.

These recipes are perfect for those who are watching their weight or have diabetes. The mix and oil for each muffin contributes only 80 calories, no sugar or artificial sweeteners, saturated or trans fats and 100% organic hard red spring wheat. You also may want to see last month’s newsletter for the recipe for gourmet Banana Pecan Special Day Pancakes.

Pecan Zucchini Muffins (Optional Chocolate Chips)

Whole wheat muffins with some nutty Zucchini and chocolate. Note that last month the Pure and Simple News was about Quersitin, a flavonoid found in the zucchini near the peel, so don’t peel your zucchini.

Ingredients:

One Package of Dr. Grandma’s Whole Wheat Muffins Your Way (with accompanying extra-virgin olive oil packet.
Two eggs or ½ cup egg substitute
2 cups grated zucchini
½ cup broken pecans
Optional: 1 teaspoon orange zest (finely grated orange peel)
Optional: 1 tablespoon orange juice concentrate
Optional: ½ cup chocolate chips
Optional: Cinnamon and sugar for topping

Directions:

Preheat oven to 400º F.
Coat muffin pans with vegetable spray.

Mix

2 cups grated zucchini
½ cup water plus included packet of Extra Virgin Olive Oil
Two eggs or ½ cup egg substitute
Optional 1 teaspoon orange zest (finely grated orange peel)
Optional 1 tablespoon orange juice concentrate

Add

One 12.5 ounce packet of Dr. Grandma’s Muffins Your Way Mix
½ cup broken pecans
½ cup optional chocolate chips.
Stir until just moist (do not over mix).
Fill 12 muffin tins.
Optional: Sprinkle with cinnamon and sugar, or your favorite crumb topping if desired.
Bake until golden brown and a toothpick comes out clean from the center of the muffin; about 14 to 18 minutes.
Remove from muffin tin to wire rack immediately, before cooling.

Makes 12 muffins.
Can be frozen

Rhubarb Pecan Nut Bread

Mix pecans and rhubarb to make a tangy and delicious loaf of quick bread.

Ingredients:

One Package of Dr. Grandma’s Whole Wheat Muffins Your Way (with accompanying extra virgin olive oil packet).
Two eggs or ½ cup egg substitute
One cup of diced rhubarb
One-half cup of broken or chopped pecans

Directions:

Preheat oven to 325º F.
Grease an 8½ X 4½ X 2½ inch bread pan with vegetable spray.

Mix

¾ cup water plus included packet of Extra Virgin Olive Oil
Two eggs or ½ cup egg substitute

Add

One 12.5 ounce packet of Dr. Grandma’s Muffins Your Way Mix
One cup of diced rhubarb
One-half cup of broken pecans

Stir until just moist (do not over mix).
Pour mixture into greased bread pan.

Optional Topping:

1 tbsp. sugar or Dr. Grandma’s Sweetener
1/4 tsp. cinnamon
1/4 cup chopped pecans

Mix topping ingredients and sprinkle on top.

Bake until golden brown and a toothpick comes out clean from the center of the loaf; about 45 to 60 minutes.

Remove from bread pan to wire rack immediately, before cooling.

Can be frozen

Pure and Simple News

Research summaries and what it could mean to us.

Dr. Grandma’s Hints on Benefiting from the Mediterranean Diet

In 1975, Dr. Ancel Keys published his book How to Eat Well and Stay Well the Mediterranean Way (1). Dr. Keys’ book was based upon research (published in 1970) that he and his colleagues did in 7 countries. When he did his research in the late 1950s and early 1960s is was a radical idea that blood cholesterol level and, therefore, risk of coronary heart disease (CHD) were greatly influenced by what was served at mealtimes.

At the time of Keys research, Greece (especially the island of Crete) had the highest life expectancy in the world (and the lowest rate of CHD – 80 to 90% lower than the US at that time) (2) in spite of consuming an unusually high amount of fat.

Information about Extra Virgin Olive Oil: Although the Mediterranean Diet was declared as early as 1997 in scientific literature as “very close to if not the ideal diet”(3), Americans, as a whole, have not benefited from these findings. The Med Diet is not only nutritious and health promoting, but in addition highly palatable and satisfying.

One factor that may have slowed the adoption of the Med Diet may be that there are many variations (18 countries border the Mediterranean Sea). The peoples of southern Italy, for example, consumed a markedly lower fat diet than the people of Crete.

There is a very thorough review of the variations of the Med Diet in the American Journal of Lifestyle Medicine.(4) Although decades ago the researchers made an argument that embracing the term ‘Mediterranean diet,’ should not be done until it is better explained (5).

It seems to some public health nutritionists/dietitians, including this writer, that the general public does not need to wait until the scientists argue about the details of the benefits of this eating style. So this March 2009 newsletter article is designed to help you benefit now.

The revival of interest by American nutritionists and Registered Dietitians in what we are calling The Mediterranean Style of Eating stems in part from the fact that the impressive body of research from the past several decades supports consuming more of certain types of foods and less of others; the resulting recommendations for food intake generally constitute what was meant by the term ‘Mediterranean diet.’

An additional reason that the Med Diet has been embraced by many knowledgeable dietitions and consumers, is that the Med Diet is really a dietary pattern of eating rather than a recommendation based upon singling out individual nutrients as the underlying rationale for a diet. Like other writers on this subject, Dr Grandma is convinced that the possibility of foods interacting in multiple synergistic protective ways is likely involved in the success of the Med Diet.

The fact is that the Med Diet is rich in plant foods which are good sources of dietary fiber, antioxidants, vitamins, minerals, phenols, flavonoids, phosterols, carotenoids, and polyphenols. It is also known that these substances bestow numerous health benefits, including protection from cancer, diabetes and CHD. This is an excellent reason not to wait to move toward a Mediterranean Style of Eating. In 2005 Pitsavos (6) made the case that it is the balance of food consumption and not the consumption of individual foods that provides the protection against the chronic disease that the Med Dietary pattern offers. One example of the synergism is the potential protective effects of the phenols from olive oil and the quercetin of fruits and vegetables (see last month’s newsletter).

During the time of the original Med Diet research it was apparent that the consumption of foods from plant origin, with only modest amounts of animal food sources was a great difference from the US consumption pattern. Traditionally, low consumption of red meats (beef, pork, and lamb) which are high in saturated fat and dietary cholesterol (which cause arteriosclerosis – hardening of the arteries) were consumed relatively infrequently in the various Mediterranean diets. “A characteristic of the traditional Med Diet is the unusually high intake of fruits, vegetables, nuts, legumes, wholegrain cereals, and olive oil; all of which are derived from the plant kingdom.”(7)(4)

Keys described the intake of greens by the Mediterranean peoples by stating, “No main meal in the Mediterranean countries is replete without lots of verdure (greens).” Greens are often prepared with virgin olive oil, which itself is an additional source of antioxidants (8).

One of the mainstay explanations of the nature of the Med Diet is the central role of olive oil consumption. In the early 1960s the use of butter and other shortening was virtually unknown; they enjoyed extremely low intake of red meat, and only modest amounts of cheeses and yogurt. Olive oil is a source of high oleic acid (a monounsaturated fatty acid) and in addition, a source of large amounts of antioxidant compounds. Both of these classes of compounds protect the body from arteriosclerosis and ultimately contribute to protection from cardiovascular heart disease. Note that the extra-virgin type of olive oil is less refined and has more of the antioxidant compounds that benefit heart health. In addition, the extra-virgin olive oil is also associated with a reduction of both systolic and diastolic blood pressure (9).

In addition to the extra-virgin olive oil, the Med Diet also includes a good amount of omega-3 fatty acids. Both the plant and marine sources of omega-3 fatty acids have shown to be strongly protective against the risk of myocardial infarction (heart attack) (10).

After reviewing the literature, Brill(4) makes 13 suggestions (see below) for a unified Med Diet which is a primarily plant-based, whole-foods diet filled with an abundance of healthful plant-derived bioactive compounds and a diet that provides a low intake of artery-clogging saturated fat, dietary cholesterol, and trans fat.

More specifically, the necessary components of the unified Med Diet that can be extracted from this review include the following:

1. daily consumption of several servings of whole grains (minimally processed);
2. daily consumption of a variety of vegetables (including root vegetables if desired), with an emphasis on daily intake of dark leafy greens (seasonally fresh);
3. daily consumption of fruit (seasonally fresh);
4. daily consumption of plant foods high in omega-3 fatty acids;
5. daily consumption of extra virgin olive oil (used as the main fat);
6. daily consumption of legumes;
7. daily consumption of red wine (1 to 2 glasses/d) with meals (optional);
8. daily consumption of a small amount of nuts;
9. daily use of antioxidant-rich herbs and spices to flavor foods (such as garlic, onions, dill, oregano, and curry powder);
10. weekly consumption of omega-3- rich fish, at least 2 servings per week;
11. weekly consumption of a small amount of low-fat or fat-free dairy (such as flavorful cheeses and yogurt), several servings per week;
12. moderate consumption of poultry and eggs (can be less than once per week if desired); and
13. occasional consumption of sweets containing refined sugars (can be less than once per week if desired) (4).

Willett (2) has estimated that more than 80% of CHD, 70% of stroke, and 90% of type 2 diabetes can potentially be avoided with adherence to the traditional Med Diet together with regular physical activity and not smoking.

Last year, when Joyce and Victor Bunderson, Americans striving to consume a Med Diet visited Greece and the island of Crete, they observed only processed white flour being served and eaten. Olive-oil rich vegetable choices could still be found, but red meat seemed to be plentiful. It is unfortunate that the traditional dietary patterns of those who traditionally consumed the Med Diet are rapidly transitioning to a less healthful Western style of eating.

In addition, the lifestyle of the Mediterranean countries has transitioned to a sedentary one. The result of the move from their previous healthy diet and lifestyle, has already led to an increase in CVD, diabetes, obesity, hypertension and high cholesterol (11,12).

We at Dr. Grandma’s can only hope that it will not take them as long to return to the roots of their dietary heritage, as it has for those of us in the US to recognize the benefits of the Med Diet and lifestyle.

References:

1. Keys A, Keys M. How to Eat Well and Stay Well the Mediterranean Way. New York: Doubleday; 1975.
2. Willett WC. The Mediterranean diet: science and practice. Public Health Nutr. 2006;9:105-110.
3. McLaren, DS. The kingdom of the Keyses. Nutrition. 1997;13:249-253.
4. Brill, Janet Bond. The Mediterranean Diet and Your Health. Am J Lifestyle Medicine. 2009: Vol. 3, No. 1: 44-56.
5. Ferro-Luzzi A, Sette S. The Mediterranean diet: an attempt to define its present and past composition. Eur J Clin Nutr. 1989;43:13-29.
6. Pitsavos C, Panagiotakos DB, Tzima N, et al. Adherence to the Mediterranean diet is associated with total antioxidant capacity in healthy adults: the ATTICA study. Am J Clin Nutr. 2005;82:694-699.
7. Trichopoulou A, Costacou T, Bamia C, Trichopoulos D. Adherence to a Mediterranean diet and survival in a Greek population. N Engl J Med. 2003;348: 2599-2608.
8. Keys A. Mediterranean diet and public health: personal reflections. Am J Clin Nutr. 1995;61(suppl):1321S-1323S.
9. Psaltopoulou T, Naska A, Orfanos P, Trichopoulos D, Mountokalakis T, Trichopoulou A. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study. Am J Clin Nutr. 2004;80:1012-1018.
10. Friberg P, Johansson M. Effects of an omega- 3-enriched Mediterranean diet (modified diet of Crete) versus a Swedish diet. World Rev Nutr Diet. 2007;97:52-66.
11. Belahsen R, Rguibi M. Population health and Mediterranean diet in southern Mediterranean countries. Public Health Nutr. 2006;9(8A):1130-1135.
12. Kafatos A, Diacatou A, Voukiklaris G, et al. Heart disease risk-factor status and dietary changes in the Cretan population over the past 30 y: the Seven Countries Study. Am J Clin Nutr. 1997;65:1882-1886.

Making it Happen

Hints and recipes for applying nutrition to everyday life.

Spring is the beginning of strawberries and shortcake season. The recipe below is a new spin on shortcake – you don’t have to feel guilty because the entire desert or snack is a wholesome contribution to your day’s nourishment. If you’re really intent upon moving toward a Mediterranean diet, try one of the new Greek yogurts. I’ve used Fage zero – we think you’ll be completely surprised by the creaminess of this product. Greek yogurt is strained so the whey (the watery part of yogurt) has been removed, contributing to the resulting high protein thick creamy product. It’s only 100 calories per cup and can be used as a substitute for sour cream, cream cheese or whipped cream. Grandma just sprinkles a little Dr. Grandma’s Sweetener into the yogurt and … Walla! a rich creamy topping.

Strawberry Shortcake Muffins

These muffins are great cut in half horizontally, and used as two small ‘shortcakes’ under slightly sweetened strawberries or other berries. Berries are one of the delights of Spring Fever. Certainly, strawberry shortcake made traditionally is laden with trans and saturated fats; but with Dr. Grandma’s Muffins Your Way™ strawberry shortcake facilitates your goals of moving toward a Mediterranean Diet. Isn’t it a great feeling to make your family say, ‘That’s Yummy’ while you provide nourishing foods? The delicate ‘shortcakes’ made exclusively with 100% whole grains, tastes like a treat that would raise your cholesterol and blood sugar – but not these ‘shortcakes.’

Ingredients:

One Package of Dr. Grandma’s Whole Wheat Muffins Your Way (with accompanying extra virgin olive oil packet).
Two eggs or ½ cup egg substitute
1 cup applesauce (Grandma uses ‘no added sugar’ applesauce, but you can use either variety.)
½ teaspoon cinnamon
Optional: Sprinkle with cinnamon and sugar, if desired.

Directions:

Preheat oven to 400º F.
Coat muffin pans with vegetable spray.

Mix

1 cup applesauce
½ cup water plus included packet of Extra Virgin Olive Oil
Two eggs or ½ cup egg substitute

Mix

One dry 12.5 ounce packet of Dr. Grandma’s Muffins Your Way Mix
½ teaspoon cinnamon

Stir two mixtures together until just moist (do not over mix).
Fill 12 muffin tins.

Optional: Sprinkle with cinnamon and sugar, if desired.
Bake until golden brown and a toothpick comes out clean from the center of the muffin; about 26 to 30 minutes.

Remove from muffin tin to wire rack immediately before cooling.

Top with berries, whipped cream or yogurt.

Makes 12 muffins.
Can be frozen

St. Patrick’s Day Lunch

This month our “Pure and Simple News” focused on the Mediterranean Diet (see above); and our special focus is on National Nutrition Month.

Combining the two we offer you a special menu for St. Patrick’s Day lunch. St. Patrick’s Day is a day when the traditional fare is Corned Beef and Cabbage, Boiled white potatoes, Irish Soda Bread, possibly topped off with shortbread cookies or Irish Chocolate Cake and possibly Bangers in Rum Sauce for a late night treat. Ireland is not one of the Mediterranean countries, so other than the cabbage, it’s one of the challenging days.

Maybe a new spin on St. Patrick’s Day would be a Mediterranean Diet Lunch. Avocadoes, like olive oil contain the beneficial monounsaturated fatty acids. Of course, all the other fresh fruits and vegetables are a great source of antioxidants and good taste.

St. Patty’s Day Green Salad

Ingredients:

Spring Greens
Green grapes
Avocado slices
Asparagus spears (steamed for 1 to 2 minutes)
Sliced chicken
Bottled Green Goddess Dressing Or:
4 oz. mashed tofu
2 anchovy fillets, minced optional
2 tablespoons olive oil
1 green onion, chopped
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh chives
1 tablespoon tarragon vinegar
1 teaspoon tarragon leaves
1/4 teaspoon minced garlic

Directions:

Combine all the ingredients in the blender and blend until smooth and creamy. Refrigerate until ready to serve.

Serve salad with:

Pecan Zucchini Muffin (see recipe in the “Good Health Can Be Yummy” Section above)