Founder of ChefMD
Special Offer for 700 Club Members:
Make Your Food Your Medicine by Dr John LaPuma
Medical Director, Santa Barbara Institute for Medical Nutrition, Health and Weight
Active Physician, Internal Medicine
Host of “What’s Cooking with ChefMD?” segment on
Repeatedly named "One of America's Top Physicians" by the Consumers'
Chef MD: Dr. John LaPuma Serves Up Remedies
700 Club Producer
TASTY CULINARY MEDICINE
Dr. John LaPuma, also known as Chef MD, believes eating well is your best defense against disease and that you can lose pounds without losing flavor. He wants to make you become healthier with what you eat with restaurant quality dishes and flavor that you can make yourself.
Dr. La Puma says we all have a doctor and a chef inside of us and the goal is to unleash both. You have the ability to make small changes to have a better/healthier life by creating delicious dishes that you can make yourself.
In addition, it is possible to reverse disease through food. Some of the best food on earth combines powerful flavors and powerful medicine: Chinese, Thai, Italian, Mexican, and home cooked American food – in most cases without even knowing it.
Seventy percent of all diseases, including heart ailments, stroke, diabetes, memory loss, premature wrinkling, impotence and 80 percent of all cancers, are preventable by trying a “good for you foods” course of treatment, as opposed to taking pharmaceutical drugs. Here are some examples of conditions that are controllable or reversible or preventable with the right foods:
- Attention Deficit Disorder: organic fruits and vegetables, flaxseed oil, fish oil, iron-rich food (vs. foods with artificial colorings and additives) Recipe: Cedar-Planked Roast Salmon with Candied Ginger and Berry Salsa
- Breast Cancer (to lower the risk): green tea, cruciferous vegetables, olive oil, flax, organic cheese and dairy (vs. alcohol and charred red meat) Recipe: Broccoli, Cheese, and Kalamata Olive Pizza
- Constipation: whole grain bread, brown rice, soybeans, apples or pears with the skin, water (vs. most crackers, breads, and soft drinks) Recipe: Cheese Ravioli with Tofu and Baby Peas
- Depression: walnuts, fish, dark chocolate, saffron, lentils, chilies (vs. sugary foods) Recipe: Saffron Scallop, Shrimp, and Chickpea Paella
- Hair, Skin, and Nail Problems: eggs, omega-3 rich foods, tomato juice, tea with citrus peel (vs. food allergies and sensitivities) Recipe: Creamy Goat-Cheese Pesto Omelet
- Insomnia: Turkey, fish, bananas, cottage cheese, avocado, nuts (vs. tea and coffee) Recipe: Shrimp and Egg Burritos with White Beans and Corn
- Male Infertility: oysters, lean beef, dark-meat turkey, tomatoes, organic foods (vs. soy-containing foods) Recipe: Cherry Tomato and Mozzarella Morsel Salad
STRAWBERRY POMEGRANATE BLENDER BLASTER
Preparation time: 5 minutes
Cooking time: 0 minutes
Yield: 3 1-cup servings
161 calories per serving, 12% from fat
2 cups frozen unsweetened strawberries (about 8 ounces, organic preferred
1 cup unsweetened pomegranate juice
1 cup low-fat pomegranate-flavored kefir, such as Lifeway brand
2 tablespoons ground flax meal
¼ teaspoon vanilla extract
1/8 teaspoon ground nutmeg
Add the strawberries and pomegranate juice to a blender. Cover and blend until fairly smooth, about 30 seconds. Add the kefir, flax meal, vanilla, and nutmeg; cover again and blend until smooth, about 30 seconds more.
Low-fat strawberry or mixed berry kefir may replace the pomegranate kefir.
Flax meal, such as Bob’s Red Mill brand, can be found in health food stores and many supermarkets. Bottles of unsweetened pomegranate juice are usually located in the produce section of the supermarket.
FRESH TOMATILLO GUACAMOLE
Preparation time: 15 minutes
Cooking time: 9 minutes
Yield: 6 servings (1/4 cup guacamole, ½ cup broccoli, and ½ cup carrots per servings)
147 calories per serving, 56% from fat
2 ripe medium Haas avocados, peeled, seeded, and diced
¼ cup finely chopped husked fresh tomatillo
2 teaspoons seeded and minced Serrano chili pepper
¾ teaspoon dried oregano (Mexican preferred), crushed
Garlic cloves, peeled and minced
1 teaspoon salt
1 tablespoon chopped fresh cilantro
3 cups broccoli florets, blanched
3 cups small baby carrots (organic preferred)
Gently combine the avocados, tomatillo, chili pepper, oregano, garlic, and salt. Mash to desired consistency with a fork. Garnish with cilantro. Serve with broccoli and carrots for dipping.
A jalapeno chili pepper may replace the Serrano. Sliced jicama, cucumber, and radish may replace the broccoli and carrots.
In the summertime, look for purple tomatillos from farmers’ markets and from some Whole Foods and local markets. The guacamole may be chilled up to 1 hour before serving. Place plastic wrap directly over the surface to keep the guacamole from browning or sprinkle the top with fresh lime juice. Crushing the oregano before adding it to the recipe brings out the herb’s flavor.
CEDAR-PLANKED ROASTED SALMON WITH CANDIED GINGER AND BERRY SALSA
Preparation time: 15 minutes
Cooking time: 12 minutes
Yield: 4 servings
309 calories per serving, 31% from fat
3 tablespoons organic seedless raspberry preserves
2 tablespoons fresh lime juice
½ cup each: fresh blueberries, raspberries, and sliced strawberries (organic preferred)
2 tablespoons finely chopped red onion
1 tablespoon finely chopped crystallized ginger
4 5-ounce fresh Alaskan king salmon fillets, skin on
½ teaspoon sea salt
Cover a cedar plank in cold water for at least 15 minutes. Pre-heat the oven to 450 degrees F. Combine the preserves and lime juice in a medium bowl; mix well. Transfer 2 tablespoons of the mixture to a small bowl. Add the berries, onion, and ginger to remaining mixture in the bowl; toss and set aside.
Drain the cedar plank. Place the salmon, skin sides down, on the plank. Sprinkle with salt and spread the reserved preserve mixture evenly over the salmon. Roast in oven for 10 to 12 minutes or until salmon is opaque in center. Transfer the salmon to serving plates; top with ginger and berry salsa.
One 10-ounce package frozen mixed organic berries, such as Whole Foods 365 or Cascadian Farm brand, thawed and well drained, may replace the fresh berries.
Purchase cedar planks (about 12 x 6 inches and about ½ inch thick) at your local hardware store, Whole Foods markets, or better cookware shops. They are usually sold four to a package for about $15. (The plank will become dark and give off a lovely fragrance as it perfumes the fish while it bakes and may be reused if not too charred.) A less expensive option is to visit your local lumber store and ask for an untreated 8-foot cedar plank (around $12) cut into eight 1-foot sections.
ROSEMARY GRILLED CHICKEN AND SUMMER VEGETABLES
Prep time: 10 minutes
Cook time: 25 minutes
Yield: 4 servings
312 calories per serving, 35% from fat
2 tablespoons chopped fresh rosemary
3 garlic cloves, peeled and minced
4 organic chicken thighs (about 1 ½ pounds)
Salt and freshly ground black pepper (optional)
¼ cup spicy vegetable juice
1 tablespoon extra-virgin olive oil
4 1/2-inch-thick slices eggplant (from the large end)
2 medium zucchini squash, halved lengthwise (about ½ pound)
2 large plum tomatoes, halved lengthwise
1 15-ounce can organic no-salt-added chickpeas
(garbanzo beans), drained
1/3 cup crumbled feta cheese
Prepare a charcoal or gas grill to medium heat. Combine 1 tablespoon of the rosemary and a third f the minced garlic in a large bowl; set aside. Loosen the skin from the thighs with your fingers. Press the remaining tablespoon of the rosemary and the rest of the minced garlic under the skin; massage the skin to distribute the mixture evenly. Season the skinless sides of the chicken thighs with salt and pepper if desired. Place the chicken skin-side up on the grill. Grill covered for 10 minutes.
Combine the vegetable juice and oil; transfer 2 tablespoons of this mixture to the large bowl with reserved rosemary mixture. Brush the remaining mixture over both sides of the vegetables and add them to the grill. Turn the chicken over. Continue grilling covered for 5 minutes. Turn the vegetables; continue grilling covered for 5 minutes or until the vegetables are tender. Leave the chicken on the grill for 5 more minutes or until cooked through. Meanwhile, transfer vegetables to a carving board; cut into bite-size chunks. Add the cut vegetables to the bowl with the rosemary mixture. Add the chickpeas and toss well. Season with salt and pepper if desired; transfer to four serving plates. Remove the chicken from the grill and discard the skin from the thighs. Place the thighs over the vegetable mixture and sprinkle feta cheese over all.
Cannellini beans may replace the chickpeas, and yellow summer squash may replace the zucchini.
Check the vegetables, and as each is cooked, remove from the grill. The tomatoes will cook in less time than the zucchini.
BROCCOLI, CHEESE, AND KALAMATA OLIVE PIZZA
Conditions: Hair, Skin and Nails, Breast Cancer
Preparation time: 20 minutes
Cooking time: 10 minutes
Yield: 4 servings (2 slices each)
328 calories per serving, 27% from fat
1 pound broccoli (with stems), finely chopped
½ cup thinly sliced mixed bell peppers (organic preferred)
½ cup thinly sliced red onion
Salt and freshly ground black pepper (optional)
¼ cup unsalted tomato paste
1 10-ounce fully cooked whole-wheat pizza crust, such as Boboli brand
2 plum tomatoes, thinly sliced
14 kalamata olives, pitted and thinly sliced (about ¼ cup)
2 1-ounce sticks part-skim mozzarella string cheese, pulled into shreds
3 tablespoons grated Parmigiano-Reggiano cheese
¼ cup chopped fresh basil
Preheat the oven to 450 degrees F. Heat a large nonstick skillet over medium-high heat until hot; coat with cooking spray. Add the broccoli, peppers, and onion; stir-fry 3 to 4 minutes or until the broccoli is crisp-tender and the peppers and onion are soft. Season to taste with salt and pepper; if desired.
Spread the tomato paste thinly over the pizza crust. Arrange the sliced tomatoes over the crust; top with broccoli mixture, olives, and strands of string cheese. Bake the pizza directly on the oven rack for about 10 minutes or until the crust is golden brown. Transfer to a cutting board; top with the Parmigiano-Reggiano cheese and basil. Cut into eight wedges.
Organic pizza sauce may replace the tomato paste. Part-skim cheddar string cheese may replace the part-skim mozzarella cheese.
Baking the pizza directly on the oven rack produces a crispier crust. Use a large flat cookie sheet or a pizza peel to slide the pizza in and out of the oven.
THE BASICS OF NUTRITION
Researchers have found that a combination of broccoli and tomatoes offered more powerful protection against cancer than just eating either vegetable alone. It's only these whole foods eaten in combination that give you the health benefit.
Dr. LaPuma's Broccoli, Cheese, and Kalamata Olive Pizza gives those health benefits. In the broccoli and tomato, you are eating glucosinolates and lycopene. Glucosinolates help your body detoxify poisons, including carcinogens. Lycopene is a carotenoid, which is associated with a lower prostate cancer risk.
You should also be able to know how to talk to your doctor about food – food that you want to eat, that is good for you. You don't have to be perfect and you don't have to be a doctor. You can feel full faster and you should feel full and fully satisfied. It is important for people to know what's in their food. Food doesn't have to be so bland to be good for you.
4 KEYS TO PERMANENT WEIGHT LOSS
One reason that traditional weight-loss diets don't work is that people feel deprived, feel hungry and then go off the diet. People should feel satisfied and gratified but not overly full after a meal.
Here are 4 Keys to Permanent
Weight Loss, courtesy of Chef clinic and www.DrJohnLaPuma.com:
* Accountability – it is good to have someone that you can talk to and check in with about your progress
* Self-monitoring – be honest with yourself, realistic about your goals and keep them in focus
* Regular exercise – you should be exercising several hundred minutes a week – find times that work for you, just get moving
* Individual diet – you know what foods you like and dislike – eat the foods you like and don't force yourself to eat the foods you don't like
ABOUT THE CHEFMD
Dr. LaPuma has always loved food. He also knew that he wanted to be a doctor since he was 15 years old. He realized his dream of becoming a doctor - and more.
First, he graduated Phi Beta Kappa of the College of Creative Studies and the University of California, Santa Barbara. Then he graduated the Baylor College of Medicine. His residency in internal medicine was performed at West Los Angeles Veterans Administration Medical Center and UCLA. Then, he completed the first post graduate fellowship in general internal medicine and ethics at the University of Chicago.
Fifteen years ago, he was 35 pounds overweight and was getting gray hair. He knew he was aging because of how he was eating. He knew he had to eat healthier meals. He started to learn about nutrition.
This interest took him to cooking school, where he learned to cook and keep off the pounds. He's combined what he learned in medical school and his cooking school training and created a new field: culinary medicine. He defines this as deliciously prepared food that prevents and controls common physical conditions. It helped him lose his extra 35 pounds and helped him feel better at 50 than he did at the age of 35.
Thousands of people have already found the benefits of Dr. La Puma's philosophy. He's been doing this for over 10 years (6 years in Santa Barbara).
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