Nutrition in the Lucky Years
Nutrition in the Lucky Years
Our nutrition program provides evidence-based dietary recommendations to help our patients achieve their health goals. As an Ellison Institute patient, you may request personalized nutritional advice through meetings with our Registered Dietitian Nutritionist, Kate Cohen, MS, RD, who advises patients on everything from the benefits of a Mediterranean diet to individualized approaches to managing weight, cholesterol and other health metrics. Below are a variety of straightforward and easy-to-follow techniques to prepare healthy and delicious meals to help you get started on the path toward a healthier you.
OPTIMIZING YOUR DIGESTIVE SYSTEM
UNDERSTANDING BLOOD SUGAR & FINDING BALANCE THROUGH NUTRITION
REVISITING THE MEDITERANNEAN DIET
BREAST CANCER & THE HEART HEALTH CONNECTION
FOOD FACT vs. FICTION
You want the highest quality freshest fish available, so go somewhere you trust and preferably somewhere sourcing local fish, or as close to local as possible. Ask them questions - they know! For your health, the priority is on fish that are high in omega-3s and low in mercury so top picks include salmon, trout, Atlantic mackerel or Arctic char. But there are plenty of other fish in the sea that are high in omega-3s and low enough in Mercury to be OK for including in your monthly rotation. Here’s just a few that are also farmed or caught sustainably:
Atlantic Halibut Sablefish (Black cod)
Dover sole Wild Lake Trout
Turbot California Flounder
Pacific Rockfish Mahi-Mahi
If sustainability is a priority for you, check out the Monterey Bay Seafood Watch website where the lists are updated frequently.
Atlantic Halibut Sablefish (Black cod)
Dover sole Wild Lake Trout
Turbot California Flounder
Pacific Rockfish Mahi-Mahi
If sustainability is a priority for you, check out the Monterey Bay Seafood Watch website where the lists are updated frequently.
Fish en papillote literally means “fish in parchment” and it is the easiest way you will ever prepare fish. Even though you are cooking it in the oven, you are really steaming the fish with vegetables so the final product is juicy and flavorful, requires very little fat to cook, and doesn’t make the whole house smell like fish the way pan cooking does. Plus, when you cook it with your choice of veggies, each pouch can be a complete meal.
Keep in mind - the method is a template, not a recipe. Customize this based on your preferences and whatever fish, veggies, or spices you have on hand. Anything goes, but the results are always fresh and flavorful. The more flavors you put in, the better!
INGREDIENTS (PER SERVING):
• 2 fish fillets - 4 to 6 ounces fish of choice
• 1 to 2 cups chopped vegetables of choice
• 1 tablespoon aromatic of choice (i.e. garlic, onion, shallot, chives, etc.)
• 1 tablespoon minced fresh or dried herb of choice (parsley, thyme, sage, herbes de Provence, cilantro, etc.)
• 1 tablespoon liquid of choice (olive oil, lime juice, lemon juice, etc.)
DIRECTIONS:
1. Preheat the oven to 375°F.
2. On a large piece of parchment paper, layer the fish, vegetables, aromatic, and herbs. Drizzle with the fat.
3. Fold or crimp the parchment paper into a sealed pocket. Bake for 15 minutes, or until the fish is cooked through.
NOTE: Variations in cooking time may occur. If in doubt, use a food thermometer and make sure your fish is cooked to 145 degrees.
Keep in mind - the method is a template, not a recipe. Customize this based on your preferences and whatever fish, veggies, or spices you have on hand. Anything goes, but the results are always fresh and flavorful. The more flavors you put in, the better!
INGREDIENTS (PER SERVING):
• 2 fish fillets - 4 to 6 ounces fish of choice
• 1 to 2 cups chopped vegetables of choice
• 1 tablespoon aromatic of choice (i.e. garlic, onion, shallot, chives, etc.)
• 1 tablespoon minced fresh or dried herb of choice (parsley, thyme, sage, herbes de Provence, cilantro, etc.)
• 1 tablespoon liquid of choice (olive oil, lime juice, lemon juice, etc.)
DIRECTIONS:
1. Preheat the oven to 375°F.
2. On a large piece of parchment paper, layer the fish, vegetables, aromatic, and herbs. Drizzle with the fat.
3. Fold or crimp the parchment paper into a sealed pocket. Bake for 15 minutes, or until the fish is cooked through.
NOTE: Variations in cooking time may occur. If in doubt, use a food thermometer and make sure your fish is cooked to 145 degrees.
VARIATIONS
Here’s 5 different veggie-loaded combinations to get you started. Ingredients vary, but the instructions are the same for all of them. (2 servings each):
Suggested Reading Material
The Lucky Years
Bestselling author David Agus unveils the brave new world of medicine, one in which we can take control of our health like never before and doctors can fine-tune strategies and weapons to prevent illness.
In his first bestseller, The End of Illness, David Agus revealed how to add vibrant years to your life by knowing the real facts of health. In this book, he builds on that theme by showing why this is the luckiest time yet to be alive, giving you the keys to the new kingdom of wellness. READ MORE
A Short Guide to a Long Life
In his #1 New York Times bestselling book, The End of Illness, Dr. David B. Agus shared what he has learned from his work as a pioneering doctor and researcher, revealing the innovative steps he takes to prolong the lives of not only cancer patients but all those hoping to enjoy a vigorous, lengthy life. Now Dr. Agus has turned his analysis into a practical and concise illustrated handbook for everyday living. He believes optimal health begins with our daily habits. READ MORE
The End of Illness
What if everything you thought about health was wrong?
Can we live robustly until our last breath? Do we have to suffer from debilitating conditions and sickness? Is it possible to add more vibrant years to our lives? And has the time come for us to stop thinking about disease as something the body “gets” or “has” but rather to think of it as something the body does? READ MORE
Can we live robustly until our last breath? Do we have to suffer from debilitating conditions and sickness? Is it possible to add more vibrant years to our lives? And has the time come for us to stop thinking about disease as something the body “gets” or “has” but rather to think of it as something the body does? READ MORE