Possibilities today...Treatments Tomorrow | |
Photo by: Ryan Liebe for The New York Times. Food Stylist: Barrett Washburne | |
NORCAL MEDICAL RESEARCH
TIPS FOR A HEALTHIER HAPPY THANKSGIVING
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We at NorCal are devoted to providing high quality care for all participants in our clinical research trials.
Currently we have just completed enrolling 20 participants in a TRIAL testing the efficacy and safety of a new daily oral form of the injectable GLP-1 weight loss drugs that have been receiving so much focus in the lay press.
It’s really no surprise since recent clinical evidence continues to provide robust data in both patients with diabetes and in overweight patients without diabetes that these compounds result in very significant improvements in diabetes/blood sugar control, marked reduction in appetite and food cravings, weight loss on the order of 15-30+ lbs, and reduction in cardiovascular complications of some 20%.
Currently there are drugs made of a single glucoregulatory hormone receptor as well as dual, or double agents. The pharma pipeline also already has early data on a triple agent and there are several new hormones and hormone combinations which we hope will soon bring more options in clinical trials to patients in the Bay Area. It’s a very exciting chapter in the treatment of metabolic disorders!!
Nevertheless, these studies and accepted standards of care for these conditions long term also include adjustments in food choices and physical exercise that will help support weight loss, glucose control and heart health long term.
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NorCal has your back this holiday season with some tips to take to your traditional banquets table. These few delicious twists will increase fiber and the nutritional content of your feast and modulate simple sugars, refined carbs and saturated fats. | |
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For many of us, the unique joy of Thanksgiving is preparing and sharing a delicious feast with family and friends. For healthier meals to give thanks with, you can tweak your family’s traditional recipes just a little, reducing fat, refined sugar and refined white flour without compromising on flavor. We think Grandma would approve!
Here are a few examples of easy modifications to several classic Thanksgiving dishes that can make them a lot better for you. Your guests will love them just as much or maybe more than the traditional versions!
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Adding physical activity is also a heart and diabetes healthy lifestyle you can incorporate into Thanksgiving as well. How about starting the day with an early walk right before you pop the turkey in the oven? How about having a game of ping pong, or a fun scavenger hunt for the kids? Maybe another walk between dinner and dessert? Active charades?
Turkey is a nice lower-fat meat compared to heavy red meats, so no problem there. The gravy can still be yummy if you drain the fat off the drippings and reduce the flour when making it. Now for a few other ideas…here goes:
| Photo by Tieghan, Half-Baked Harvest, pubished on April 14, 2022 | Appetizers: Instead of a cheese board (very high in saturated fat), serve lower-fat options for your guests to nibble on before the main meal. Nuts and olives are healthy and easy. This Roasted Cauliflower Hummus (pictured above) is another great option. Serve it with whole grain crackers for a wholesome appetizer bursting with flavor. Unless you make your own hummus, make sure to purchase hummus without additives or preservatives. Top the hummus with olive oil, lemon juice and red pepper or a sprinkle of smoked paprika. Also a cooked red beet or two can be ground into traditional hummus in your blender, providing a gorgeous red colored option with added fiber and vitamins. | |
Photo by: Julia Gartland for the New York Times, Food Stylist: Barrett Washburne | |
Soups: Simple and flavorful soups like this Butternut Squash Soup from Thomas Keller (adapted from Bouchon) don’t require cream (you can skip the crème fraiche and the brown butter in this particular recipe or keep them to a minimum). You could swap parsnips for the butternut squash and serve the soup topped with small pieces of apple or pear sauteed in olive oil to add natural sweetness. Use fresh grated ginger or ground ginger powder, roasted garlic, ground coriander or nutmeg to add flavor. Drizzle with a fancy oil like French Walnut or Hazelnut Oil. Add protein with roasted pumpkin seeds. If you are cooking for vegetarians and want a heftier soup, you could add lentils and drizzle with a few drops of cream. | |
Vegetable Sides: Instead of fat-laden casseroles, add generous sides of sauteed or oven roasted Brussel sprouts or French green beans dressed with a balsamic vinegar reduction and homemade or unsweetened applesauce enhanced with fresh lemon rind and a dash of cinnamon. Bake squash, using maple syrup to slightly sweeten it. Roasted cauliflower served with capers lightly fried in a small amount of olive oil will delight (reduce the salt when you prepare your cauliflower to compensate for the saltiness of the capers. Make sure to drain the capers thoroughly before cooking them to avoid splattering. Add a bit of chopped garlic just before the capers are cooked to add even more flavor). | |
Photo by: Ree Drummond, Homemade Cranberry Sauce, The Pioneer Woman, Published: Nov. 13, 2023 | |
Cranberry sauce: Rather than serving canned cranberry sauce, making your own is easy. Reduce the amount of sugar called for on the berry package directions by ½ and use fresh orange juice instead of water. Walnuts are a great addition. Here is a recipe that uses maple syrup instead of sugar. Adding orange zest in addition to the orange juice brightens the sauce. (Start with half the maple syrup called for in the recipe and adjust to taste.) You could also use half brown sugar and half maple syrup. | |
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Yams: Forget the heavy butter, and all that heavy brown sugar! Bake them in foil, mash them and season them with salt, pepper, and a sprinkling of nutmeg. Instead of topping them with marshmallows, serve them with fresh green sage leaves quick fried in a little olive oil. If you like it hot, add a few roasted jalapenos chopped and folded into the mash or on the side. If you need more sweet, sprinkle with a little brown sugar on top.
Mashed white potatoes: can be whipped with low fat milk and will still be delicious with olive oil or only a small amount of butter.
Stuffing: Use croutons made from whole grain bread and cut down on the butter, using a little olive oil to get the right consistency or some hot chicken broth. Add onions, celery, herbs (such as sage and marjoram) and fresh or dried mushrooms which amp up the flavor considerably without adding fat. Here is a recipe for Herb and Apple Stuffing from beloved chef Ina Garten you can make with whole wheat bread croutons.
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Bread: Bake your own whole grain bread or cornbread if you have time or buy freshly baked whole grain bread from a reputable artisan bakery, but hold off on the doughy white rolls…all that refined carb!!! | |
Pies and desserts: If you make your own crust try using whole wheat pastry flour. Cut down the sugar in most pie recipes and they will be plenty sweet. Try half and half instead of evaporated or condensed milk in those homemade pumpkin pies!!! But go for a small spoonful of real whipped cream on top instead of pre-prepared dessert toppings which usually have high fructose sweeteners and preservatives galore. | |
Dr. G's homemade pie, Thanksgiving 2021 | |
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And remember, most homemade dishes can be made much healthier with just a few changes. You can also use certain mobile apps to scan store bought food products to find out if they contain high amounts of sodium, saturated fat, refined sugar and/or risky additives. Be a food detective and know what you’re eating.
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We’ll have an update on the upcoming studies for NorCal 2024 in next month’s December newsletter! We will be starting another weight loss study, a thyroid study and a peripheral neuropathy study in the first quarter of 2024.
We are still currently recruiting patients with Type 2 Diabetes with history of a cardiovascular event such as stent, heart attack, stroke, or reduced kidney function who are overweight and have HA1C over 7% for participation in a a clinical trial comparing oral GLP1 with basal insulin. Call if interested or want further info at 415-461-1585.
Have a wonderful holiday and warm wishes from all here at NorCal!
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Dr. G
Linda M Gaudiani MD, FACE, FACP
Medical Director
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Sylvie
Sylvie Zolezzi
Marketing/Social Media Director
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