Archive for September 2014

Recipe Review- Asian Poached Salmon

Recipe Review- Asian Poached Salmon
Use wild caught salmon (not farm raised). Salmon is an AWESOME source of good omega 3 fatty acids. I bought minced garlic in the jar instead of cloves to save time. I had to make this one on a weekend while I was home since it would over cook on a work day. Cook time is 3-4 hours in the slow cooker!
Recipe type: Slow Cooker
Serves: 6
  • 6 frozen salmon fillets, thawed
  • 3⁄4 cup chopped green onions, divided
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons minced fresh ginger
  • 4 cloves garlic, minced
  • 1⁄4 teaspoon salt, 1⁄4 teaspoon pepper
  • 2 heads romaine lettuce, chopped
  • 2 oranges, sectioned
  • 1 (2.25-oz) package sliced almonds
  • 1 cup sliced English cucumber
  • 1 cup organic Asian sesame salad dressing
  1. Coat a 5- to 6-quart slow cooker with cooking spray.
  2. Place salmon in slow cooker.
  3. Bring 1 cup water, 1⁄2 cup green onions, soy sauce, ginger,garlic, salt and pepper to a boil in a saucepan.
  4. Pour over salmon.
  5. Cover and cook on LOW 3 to 4 hours or until salmon flakes with a fork; flake salmon into pieces.
  6. Arrange romaine on serving plates.
  7. Top with oranges, almonds, cucumber, 1⁄4 cup green onions and salmon.
  8. Drizzle with dressing.

 photo (9)


When do I need my flu shot?

In a weekly email I receive from the state health department it shows the state and national trends for the spread of influenza.

I’ve included it below. You can see that Tennessee as a whole (and I’d include Knoxville in particular) starts to see influenza infections in early December.

I recommend patients receive their vaccinations by the end of October. This gives the body time to make enough antibodies for adequate protection.



Low-Carb Blueberry Cream Cheese Coffee Cake


Blueberry Cream Cheese Coffee Cake

(Low carb and gluten free)


  • 3 cups almond meal
  • 1 ½ cups sugar substitute (liquid or powdered, see below)
  • 3 eggs (real eggs-not the beaters :-)
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ cup butter (4 Tablespoons), chilled and cut into small pieces
  • ½ cup reduced fat sour cream
  • 2 teaspoons vanilla extract or 1 teaspoon each vanilla and almond extracts
  • 2 Tablespoons melted coconut oil
  • 6 oz. reduced fat cream cheese
  • Salt
  • 1 cup fresh or frozen (but not thawed) blueberries or raspberries


Preheat oven to 350°. Butter or oil 9X9 inch pan.

Coffee cake is prepared in three layers. If you are using a standing mixer, you can use the same bowl if you make the layers in the order listed – just remove them to separate bowls until ready to assemble.

1)Streusel Topping: Mix 1 cup of the almond meal, 1 teaspoon cinnamon, ½ cup sweetener, a pinch of salt and the 4 Tablespoons butter. I find that the whisk type attachment on my standing mixer works well – you want the mixture to stay crumbly. You can use a pastry blender, knives – whatever works. But if it all clumps together, don’t worry – just crumble it over the top when the time comes. This is one area where I used to use powdered sweetener, but I have found more recently that liquid sucralose (zero carbs; no aftertaste) works fine.

2) Cream Cheese Layer: Mix cream cheese, 1 egg, and ¼ cup sweetener.

3) Cake layer: Mix dry ingredients: 2 cups of almond flour, baking powder, baking soda, ¼ ½ teaspoon cinnamon, teaspoon salt, and ¾ cup sweetener if you are using a powder. Then add the sour cream, oil, extracts, liquid sweetener if that’s what you’re using sour cream, and 2 eggs and mix well. At this point, you might want to add 1-2 Tablespoons of water, depending on the consistency. You want the batter to be thick enough to support the rest of it, but not too gloppy – you should be able to spread it easily in the pan. I usually end up adding about a Tablespoon of water.

4) Assembly: Spread the cake layer in the pan, and spread the cream cheese on top (if it’s the larger amount of cream cheese, you won’t be able to spread it evenly, but that’s OK). Then sprinkle the blueberries on the cream cheese and the streusel on the top of that.

5) Bake for about half an hour, or until toothpick not inserted into a berry comes out clean. If you use a thermometer, it should be about 155° F. in the center.

6) Cool and slice. It is filling, so I usually cut it into 16 pieces.


REVIEW: This was a delicious recipe for dessert or for breakfast with coffee. Everyone who tried it has loved it. To cut down on the bitter taste that sometimes results when baking with artificial sweetners, I recommend mixing 2 different types such as splenda and stevia together instead of just using 1 type of sweetner. I also recommend using a full 8oz. packet of cream cheese-it just makes that layer a bit more creamy! You can substitute blueberries and use raspberries instead. I recommend using reduced fat dairy (not fat free and not full fat). One of the best local prices for almond flour is Trader Joes, about $5/lb. Remember-this is ALSO GLUTEN FREE since it uses almond flour-so for those who may require a gluten free treat-enjoy!

Approx. 16 servings= 6 net carbs/piece.


Recipe slightly modified and taken from:


The luxury of obesity

Ever thought about the fact that some people always assume that other people who are overweight are worse off than someone who isn’t? Have you ever thought that yourself?

I hear from patients all day long about how they feel okay about their health even when they have an awful diet and no exercise habit. Most of the time they feel this way because they aren’t overweight or at least aren’t as overweight as someone else in their life.

Society judges health based primarily on weight. It’s just not that simple.

I’ve come to believe that obesity is a luxury. It’s one extra (and very powerful) mechanism the body has to protect us from the outcomes of a less than perfect nutrition plan. Sometimes those choices are voluntary and sometimes they aren’t.

Think about it this way. A simple 7 inch banana has enough sugar (ie, glucose) stored within it in various carbohydrate forms to raise my fasting blood sugar from 85 mg/dL all they way up to 351 mg/dL. If my body didn’t protect me, then a simple banana would make me instantly diabetic.

Thankfully my body is better at protecting me than sometimes I am at choosing my food. All that sugar is moved from my blood stream into my cells. My brain uses some to do math and write a sentence. My heart and lungs use some to beat and breathe. My muscles use some to walk down the sidewalk or ride a bike. In the end, almost after all other cells have used as much of that sugar as they can, the body must still get rid of the rest of it. If it doesn’t, bad things like blindness, Alzheimer’s, and kidney failure can occur. So where does that sugar go?

That’s were adipose (the five dollar word for fat or storage cells) comes into play. Adipose takes up the extra sugar and stores it. As that happens these cells grow larger. So they really are a protective mechanism for keeping too much damaging sugar out of the blood stream. But not everyone has adipose cells that are good at taking up the extra sugar. Some people lack virtually any ability to grow their adipose cells in response to a bad diet. Nearly 20% of diabetics have a normal weight.

So why is obesity a luxury? When you need protection from less than ideal food choices it’s nice to have that extra place to store your bad decisions. The alternative is to let loose all those extra sugars into the blood stream and allow them to cause havoc on your system.

We tend to consider cars with more airbags and safety features as better vehicles. We should be thankful we get our own safety features for our bodies. Better yet though, let’s not live a life dependent on our safety features protecting us from the consequences of our choices. Let’s eat and exercise in such a way as to not stress, strain, and overwhelm our body’s plan to be healthy and strong.