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Saturday, September 24, 2011

Watching Dr. Oz 9/23/11: Top 100 Foods for the Grocery Cart,Top Foods to fight Cholesterol, Wise Junk Food, Do Taste Buds Make You Fat?, Mushroom Lasagne

The Dr. Oz Show
Airdate: September 23, 2011
The 100 Foods Dr. Oz Wants in Your Grocery Cart 
  • Time and money saving grocery items
  • Top foods to modulate cholesterol
  • Wise junk food options
  • Are your taste buds making you fat?
  • No-boil mushroom lasagne!
 We are a time strapped country! The real life family of today is so busy getting everyone where they need during the day causing meals to be put low on the list and, often low on the nutrition scale. How do you shop smart and eat smart while on the go and that pleases all the requests of the family? Solve the biggest dilemmas buying and preparing healthy foods!


To stay up-to-date with


Dr. Oz surprised a family of 6 by showing at their door early on a typical morning to see how a real family spends their day and to see what they eat for meals.
A typical breakfast is cooked and eaten in 15-20 minutes in this household with a different meal for each person. Frozen waffles heated in the toaster oven and frozen pancakes warmed in the microwave. Multiple meals for multiple people all eaten on the go while driving to early morning hockey practice. Snacks are purchased at the hockey rink snack shop, certainly not the best choice but, it was the only choice. From there the family was off to drop some kids off at swim practice then the rest of the family, and Dr. Oz, went to the grocery store.
In the produce aisle, mom admitted to starting the week optimistic about the amount of vegetables the family would eat with the reality being that much of the produce ends up in the trash by the end of the week.
After the grocery store, it's back home and time to start laundry. Lunch is up next with, again, multiple meals for the entire family. A little work gets done before it's time to start making dinner but, wait! Go pick up the rest of the kids! They turn off the stove then run out the door. Drive back home, finish making dinner, eat, and clean up. I hope there was a little family time before bed as it looked like they went straight from washing dishes to bed.
This family is overextended much like the average American family. Dr. Oz had made a grocery for everyone to use when they go shopping. He calls it the only grocery list you will ever need. The list includes money saving and time saving foods to fit the needs of a the short-order-cook-mom/dad and the on-the-go family.
Click on the printable list of the 100 foods Dr. Oz wants in your grocery cart.
Save Time and Money in Every Department with Dr. Oz's Shopping Tips

Protein Department Time Saver
Packaged meals are not the best meal but Dr. Oz understands when you've got little time and lots of mouths to feed the ease and convenience makes them a bit of a necessity.

The one minute meal: microwaved soy patty's with whole wheat buns, lettuce and any other veggie you like – avocado, pickles, tomato. Soy patty's provide fiber and protein in a meat alternative.

[I like the idea of a quick meal and a meat alternative however I must protest against the use of a microwave. There is so much information about the health hazards of using a microwave I'm surprised that they are still in use and that Dr. Oz would recommend it. There has not been a microwave in my house since 1992 and I've lived a happy, healthy, busy life.

Here are two articles, one from and one from, that go over the extensive amount of information detailing the negative effects of eating foods prepared in a microwave oven. Russia banned the use of microwave ovens in 1976 based on the science behind how foods degrade when exposed to microwave radiation.
Please look at the data about the negative implications of microwaving. In my house we use a convection toaster oven and a standard oven and stove for all our meal and beverage cooking and heating needs. It is possible to give up the microwave. In fact it's easy and you will probably never want to go back.
Instead of using the microwave, the soy patty's could be cooked in the convection oven or traditional oven while the condiments are being prepared and the table set. Still quick and it takes the meal up a notch on the healthy meter.]
Protein Department Money Saver
Skinless chicken breasts, about $3/lb, cooked ahead of time can be made into a variety of meals: wraps with all manner of veggies maybe some hummus, chicken salad, sloppy joes, on and on. Organic chicken breast would cost more per pound with greater health benefits.

Produce Department Time Saver
Rotting veggies in the refrigerator is a waste of money and a waste of nutrition. Dr. Oz recommends exchanging fresh veggies for frozen veggies in steamer bags that can be heated in the microwave. Although fresh is preferred, it makes no sense to toss out the food and waste the money.
[AAAAGGGGG! Again with the microwave and now he's adding the steamer bag products which encourage people to cook foods in plastic potentially sending toxins into the food. Here's an article by Science Daily talking about the healthy risks of putting boiling water in plastic water bottles. Consider that the plastic used in these “convenient steamer bags” is a thinner plastic. Granted these bags are labeled safe for high heat use but, I'm not buying into it and I'm not buying these products. I use a stainless steel steamer basket to steam vegetables.
I completely agree with exploring options to allow for quick, nutritious meals that also save money. Yes, I too have throw out unused produce. Switching your buying habits to include some frozen fruits and vegetables is a great option to reduce waste and save money as well as increase variety. I usually have frozen peas and corn in the freezer for a quick soup or Mexican themed meal. Next to the veggies I keep frozen strawberries and blueberries year round which we add to smoothies and oatmeal.]
Produce Department Money Saver
Dr. Oz recommends using canned tomatoes instead of fresh reducing the risk of tossing out unused produce. Canned products, like frozen, are harvested at the height of freshness and processed immediately. Having canned tomatoes in the pantry can make it easier to put together a quick meal. Fresh tomatoes are typically picked before they are fully ripe,reducing the nutritional value when compared to either a vine ripened or canned tomato. According to Dr. Oz, tomatoes picked early are lower in lycopene and antioxidant protection. Swap ketch with tomato paste low sodium, easy and inexpensive

Dairy Department Time Saver
For the “challenge family” breakfast is a quick affair. Everyone is rushing to get ready and out the door on one hour. The meal is made quickly then tossed into plastic containers to eat while driving in the car to the first of many events and activities for the day. Frozen waffles and pancakes are the staple breakfast meal in the house.

Cook hard boiled eggs cook on Sunday to have for breakfast twice a week. Dr. Oz explained that eggs do not raise your cholesterol and they are one of the best sources of protein.
Dairy Money Saver
Dr. Oz thinks that 2% organic milk should be the staple in most homes. Organic is not a money saver when you compare to conventional milk but he wants people to make the switch to avoid exposure to antibiotics, pesticides, and hormones. Dr. Oz also thinks it tastes better.

Grains Time Saver
Here we go again with the microwave! Dr. Oz recommends using microwavable brown rice which cooks in 90 seconds. Brown rice contains fiber, antioxidants, reduces cholesterol and is considered a wise move for many moms in America.
Here we are on page 3 and I'm still opposed to the microwave! Packaged rice that cooks in 90 seconds is a highly processed food. Instead, take the hard boiled egg idea and precook the rice in advance and reheat on the stove for dinner.
Grains Money Saver (also a time saver)
The pantry of most American homes is filled with lots of boxes of cereal, expensive cereal. Spending $400 per year on cereal alone is not unusual. The average box of cereal costs $6! Yikes! The only box of cereal that cost $6 is a super sized bag that lasts at least 2 weeks in my house.
Puffed rice cereal runs about $1.50 for a deluxe box with no sodium and no cholesterol. Switching to puffed rice cereal is a big change, Dr. Oz admits. He even suggests add some sugar, add some fruit, or mix with current cereal and make a slow change.
Check out the puffed rice cereal treats on Pack them in the lunch box, have for dessert or bring along along to hockey practice and avoid the snack bar!
The Junk Foods That Won't Kill Your Diet

Dr. Oz understands that he can't ask you to get rid of junk food entirely instead make wise choices on products and portion size. The featured family impressed the heck out of Dr. Oz with no junk food readily available and no junk food served during his visit – although they never showed what was purchased at the snack bar.
Ice Cream
One scoop of double churned with blueberries, Dr. Oz's favorite antioxidant berry, and almonds providing fiber is a yummy snack that won't bust the waistline. Double churned ice cream is mixed longer than “regular” ice cream stretching the fat and increasing the creamy consistency providing a more satisfying treat.
Sweet Potato Fries
[I love them! My kids hate them! My kids, like most are enamored with fries. At the grocery store I will choose organic, frozen fries or I will even bake my own either choice is a healthier option over deep-fried spuds at a restaurant.]
Sweet potatoes are high in vitamin A, supportive of the respiratory and cardiovascular systems. Dr. Oz says that 1 cup of sweet potatoes can reduce the risk of cancer.
Dark Chocolate Bars with Nuts
How times a week do kids (and adults!) want choc or candy? Almost every day says the audience mom, twice a year says her kid. Flavanoids in chocolate play a role modulating blood pressure. The key is portion control where all the benefits are available without blowing the diet.
Potato Chips
Potato chips are something we need in every lunch box, says Dr. Oz. What? A single serve bag of air popped chips without artificial ingredients and no added oil.
[Another option that my kids love are backed rice chips with seaweed and full of flavor. The seaweed provides a small amount of trace minerals too.]
Are Your Taste Buds Making You Fat?

YES! Your tastes buds are as unique to you as your finger prints. The tongue reaches all the way back down the throat and contains flavor sensing buds along its length. Each person has a different amount of taste buds in their mouth and that amount of buds makes a drastic difference in how we taste foods and in how soon we feel satisfied by the taste.
When a spare amount of tastes buds reside on the tongue we need a lot of food to satiate. The food and flavor just seem to slip by the tongue without much sensation registering in the brain causing more food to be need until satiety is reached.
A high bud count allows for a fuller and more satisfying experience of the flavor and therefore less food to reach satisfaction.
To satisfy the taste buds with flavor instead of calories, swap out fats for apple sauce in baking and use an avocado instead of a full fat mayonnaise.
Top Foods to Lower Cholesterol

Dr. Oz staged a game of Family “Food”, based on Richard Dawson's hit game show “Family Feud” to test the “contestants” knowledge of foods that modulate cholesterol in the body.

[A “Family Feud” spoof is really fitting to Dr. Oz and to his adoration of audience members on the show. I'm amused by the amount of hugging and kissing that takes place on his show – regularly. I have previously called Dr. Oz the Richard Dawson of the health world and here he is playing “Family Feud” on today's show!]
Name the top four fiber foods, from categories listed.
Dr. Oz explains that adding 5-10g of fiber to the daily diet helps lower cholesterol.
  1. Lentils 15g of fiber per cup
  2. Peas - ½ cup contains 2.5g of fiber
  3. Pears – provide 4-5g of fiber per serving
  4. Berries – contain as much as 8g of fiber per serving
Besides fish, what are the top foods containing omega-3?
  1. Flaxseeds – 1oz of seeds contain 1.8g pf omega-3, they are great on oatmeal, in yogurt and on smoothies
  2. Soybeans – dried, cooked have 500mg of omega-3
  3. Walnuts – 1oz has 2.6g of omega-3
  4. Cauliflower – That's a surprise! 1 cup of cooked cauliflower contains 250mg of omega-3. While not “high” in omega-3 it is a source of omega-3 and adds to the list of benefits of eating cauliflower.
Both families had a perfect score so it was time for a smackdown!
What is the highest number that Dr. Oz is comfortable see for LDL cholesterol?
One guess was 60 and one was 130. The answer: 100

HDL should be above 50. Dr. Oz states that the total number isn't as important as breaking it down to the components: LDL and HDL.
Dr. Oz: The Diet Food That Doesn't Taste Diet!

Chef Rocco Dispirito whipped up a batch of no-boil mushroom lasagna that looked fantastic! Here's the recipe so you can give it a try! This dish saves ½ the calories and 1/3 the fat of traditional laszagne.
[Using no-boil noodles is a huge time saver and the only way I would make lasagna – takes way too long otherwise. I use Deboles gluten-free rice noodles for my lasagne along with cottage cheese instead of ricotta which saves on the price and may save an additional few calories. Chef Rocco uses whole wheat no-boil noodles in his recipe]

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