Today’s Menu: Trout, Red Cabbage and French Fries

August 7, 2010 | By : Dr. Marta Katalenas M.D.

While I’m in Spain, we adhere to the pure Mediterranean diet daily. Today we made something very simple, tasty and nutritious: trout, red cabbage and French fries.

All prepared with olive oil and accompanied by fresh French bread, right out of the oven.

The ingredients for a Mediterranean trout meal are easy to find:

1 trout (ours was a giant one, on the pink variety. It weighted 2 lb)
½ onion
1 Red cabbage
3 garlic cloves
2 medium size potatoes
Olive oil
Salt and pepper

The cabbage is easy to prepare. Cut it in small pieces and boil in abundant water. After about 30 minutes, drain the water and reserve. In a small sauce pan heat up 3 tablespoons of olive oil and add the garlic cloves, minced. When they start to turn brown, pour the olive oil and garlic over the red cabbage and it is done.

Add salt and pepper to the trout. In a small saucepan heat up 3 tablespoons of olive oil. Fry the onion, cut in small pieces and pour on to of the trout when it is still transparent. Place in the oven at 350 degrees for about 15 minutes.

These two ingredients of our meal alone contain all the qualities of a balanced meal. Trout is an oil-rich, fresh water fish that contains large amounts of Omega 3 fatty acids. A portion of trout provides about 1.8 grams of Omega 3, when the weekly recommendation is of 1.5 grams. Omega 3 fatty acids contribute to the healthy development of the brain and retina in children. Oil-rich fish are also beneficial for patients suffering from rheumatoid arthritis since they diminish the inflammation of the joints

Red cabbage is rich in calcium, iron, magnesium, selenium, riboflavin, vitamin B6, carotene and vitamin K. With only 50 calories per serving, including the olive oil added, one can easily afford to indulge in seconds.

French fries continue to get bad press and I hardly understand why. When they are made at home and fried with olive oil, they incorporate carbohydrates and fat, but it is the right kind of fat: from a vegetable source. It is a different story when you buy French fries at a fast food restaurant, where they utilize hydrogenated oils of poor quality; they add a more attractive good taste to the potatoes, but hydrogenated oils behave in the body as animal fats, that is, they contribute to an increase of cholesterol and hardening of the arteries.

The addition of French fries, in a small amount, makes the meal more filling without compromising quality.

3 Tips for a Healthy Family Road Trip this Summer

August 5, 2010 | By : Dr. Marta Katalenas M.D.

Between Memorial Day and Labor Day, American families take to the highways. They pile the kids (and maybe the pets) into the car, load the luggage wherever they can fit it, and hit the road. Whether they’re visiting relatives or seeing the sights, these summer trips help them bond as a family and build shared memories that they’ll laugh about for the rest of their lives. The summer road trip is an American tradition not to be missed.

But there’s part of this annual American tradition that should be left far behind: fast food, sugary drinks, and unhealthy snacks. Childhood obesity is an epidemic in the United States. Plainly put, there are more fat kids today than at any time in history. Fat kids are much more likely to grow up to become fat adults.

Because of childhood obesity today, children could have a shorter life span than their parents. No parent wants to outlive their child, but it becomes much more likely when the child in question suffers from diabetes, heart disease, or any of the other serious medical problems associated with obesity.

By following these simple tips, your family road trip will be both healthy and fun – in fact, I believe that these tips will make the road trip more fun than it would’ve been if you had indulged every unhealthy whim.

Skip the fast food, period. Memories are not made at a fast food restaurant. In fact, every McDonald’s around the world looks basically the same. While that’s a large part of the appeal for people who are afraid to try new foods, it also drains the color out of the interesting places you’re visiting. Make it a challenge for your family to avoid fast food restaurants during the entire trip.

Turn it into a game. The first person to spot a fast food restaurant gets a point – or award a different number of points for different chains. But do not stop at any of them. Use this opportunity to discuss why and how you’re making better choices.

Instead, eat at local restaurants, and try to find healthy choices on the menu. Salads are a good bet, especially if you don’t load them up with dressing. Grilled chicken or fish with vegetables on the side. Not only will this make for a healthier meal for your kids, but this will also help you build those shared family memories. You can taste homemade macaroni and cheese in Wisconsin or gumbo in Louisiana. Sampling regional food is one of the most delightful things about traveling. Don’t let your kids miss out!

Look for the blue signs. On American highways, most directional road signs are green. They tell you where to exit for gas, food, and lodging. Blue signs direct you to rest areas. By picnicking at a rest area, you can save money, eat healthier, and get some exercise, too. When you pack the lunch, you control what goes into it. Fresh fruit, healthy sandwiches, water or juice to drink. You really don’t need much. Your kids can run around and play while you set up, then grab a bite to eat before playing some more.

Plan on spending the same amount of time at the rest stop that you would have spent at a restaurant. In other words, relax. You don’t have to gobble down your food and rush to hit the road again. In fact, the more you allow the kids to expend their energy by playing outside, the more likely they are to settle down in the car and stop bugging you with whining and fighting.

By looking for the blue signs along the road, you will help your kids build great memories together. Getting there really will be half the fun of the trip.

Buy healthy snacks. Don’t feel that you’re depriving your kids if you tell them they can’t have the salty potato chips they’re begging you to buy at the convenience store. Shift the way you look at such moments. You are not depriving them of a momentary pleasure – you are giving your children the gift of a healthier future. They may not see it that way until they have children of their own, but there will come a day when your kids will thank you for being strong enough to say no.

Instead of chips, offer to buy your kids a snack that has at least some nutritional value. (All snacking should be done sparingly, of course.) Raisins, fruit, crackers with peanut butter, nuts, trail mix… even at the gas station, you can usually find something better for the body than chips.

The summer family road trip is a treasured American tradition, and so it should be. We can keep everything that we love about this tradition while abandoning the unhealthy habits that are making us fat. Leave the fat, not the fun!

Voting for Dr. Katalenas Continues

August 4, 2010 | By : Dr. Marta Katalenas M.D.

Dr. Katalenas has been nominated to receive the Greater Austin Hispanic Chamber of Commerce Small Business Award, for her contribution to the community. The event, themed Capital of Texas Small Business Award, will take place September 14th, at the Hilton Austin Hotel.

Established in 1973, the GAHCC is an organization of over 1,000 businesses dedicated to promoting and helping free enterprise while preserving our cultural heritage.

Pediatric Center of Round Rock is listed under United Healthcare Healthcare Award.

La Doctora Marta Katalenas ha sido nominada para recibir el Premio a la Pequena Empresa de la Camara de Comercio Hispana de Austin, en reconocimiento a su contribucion a la comunidad. El evento, bajo el lema Capital of Texas Small Business Award, tendra lugar el dia 14 de Septiembre en el Hotel Hilton de Austin, Texas.

La Camara de Comercio Hispana ha sido establecida en 1973; es una organizacion de mas de 1.000 empresas dedicada a promover el mercado libre conservando nuestra herencia cultural Hispana.

Podra encontrar Pediatric Center of Round Rock bajo la seccion titulada “United Healthcare Healthcare Award”.

Let Your Kids Feel Hunger Sometimes

August 3, 2010 | By : Dr. Marta Katalenas M.D.

Hunger can be an important weapon in the battle against childhood obesity. Parents sometimes go overboard in making sure their children never feel hungry, even for a moment.

Teaching kids to feel hungry sometimes could lead to better nutrition and healthier bodies.

3 Reasons Why Hunger Can Be Good

One of the greatest causes of childhood obesity – and indeed, obesity at any age – is snacking between meals. Snacks tend to be high-calorie processed foods with very little to recommend them nutritionally. When kids are not given too many snacks between meals, they will eat more at mealtime.

Of course, this is only a good thing when those meals are healthy. A kid who’s a little hungry is more likely to eat vegetables without complaint.

I don’t suggest avoiding snacks altogether. However, if a child complains of hunger within an hour of mealtime, parents should consider allowing the child to remain hungry or perhaps serve the meal a few minutes early. When parents do provide snacks, the portion size should be very small, and the food should be healthy. One small piece of celery with peanut butter often provides enough energy for the body to make it to the next meal.

One cautionary note about this: Children who get too hungry between meals tend to overeat. Parents should try to slow down the meal to give the kids’ stomachs time to send the “I’m full” signal to the brain. A great way to do this is to use mealtime to catch up on the kids’ days.

When children are very young, they don’t necessarily make the connection that food is the fuel that powers the body. In fact, they may turn to food for emotional comfort as much as for any other reason, particularly when parents’ automatic response to crying is to fill the child’s mouth. By allowing small children to be hungry for short periods of time, parents teach the children that food should be used to sate hunger, rather than as an emotional balm.

It’s important for older children to learn that they won’t starve if they’re hungry for an hour or so. They can continue to function. Parents can use these times to teach their children to distract themselves from the hunger. When they focus on something else – preferably something active and fun – the time before the next meal passes in a flash. Often, parents find that their children were more bored than hungry in the first place.

Children can be manipulative as they test their limits, and parents must have a plan for dealing with this power struggle. When a child refuses to eat the food provided by his parents at meals, the consequence should be hunger. Allowing the child to live with the unpleasant sensation of a growling stomach for a couple of hours will teach him to eat when food is provided.

This is easier said than done, I know, when parents are concerned that their children aren’t getting adequate nutrition. In the long run, though, eating at mealtimes will lead to better nutrition. Even the most stubborn kids learn this lesson quickly when parents remain strong.

Hunger between meals is not something to fear. In fact, a little hunger can go a long way toward preventing childhood obesity.

Today’s Menu: Menestra

August 3, 2010 | By : Dr. Marta Katalenas M.D.

Menestra is a summer dish very easy to prepare. There is no excuse not to have a nutritious dinner for the family, when we can reach over and have a menestra prepared in no time. Some of the ingredients can be kept frozen until ready to cook. One of them is the “home-made tomato sauce” I explained before. I am going to repeat the ingredients and preparation of this basic because it is worth to keep it ready to go in your freezer.

This tomato sauce combines fresh green ingredients and contains no preservatives or chemicals; just natural ingredients with some salt and pepper to taste. I make a batch of it on the weekend and find plenty of occasions to use it during the week.

4 large, fresh tomatoes or 1 can of tomato puree
½ onion
1 leek
1 small carrot
2 garlic cloves
Fresh parsley
Oregano
Basil
Olive oil
Salt and pepper
Pinch of sugar (optional)

In a saucepan, heat up 4 tablespoons of olive oil. Cut the onion, garlic, leek, fresh parsley and carrot in small pieces and cook it in the oil for about 5 minutes. Add the tomato puree or the fresh tomatoes (peeled and cut). Cook in low heat for about 30 minutes. Separate from the heat and mix, using a hand blender, until all he ingredients are forming a sauce of uniform consistency. Add the dried oregano and basil, salt and pepper and cook for additional 10 minutes. You can also add a pinch of sugar is desired.

This sauce is typically added to cooked pasta, but this time we are going to use it to make Menestra, a vegetable dish.

But we are going to need few other simple ingredients:
1 bag of fresh frozen green peas and carrots
1 bag of fresh frozen green beans
½ onion
3 tablespoons of olive oil
½ lb of cooked ham, cubed
1 hard-boiled egg

You just need to cook the frozen vegetables in hot water until tender, drain and reserve.

In a saucepan, heat the olive oil and add the onion, cut in small pieces. When the onion is soft and transparent, add the cubed ham and cook for about 7 minutes. Now you can add the cooked vegetables, stirring frequently. Add 1 cup of the previously prepared tomato sauce, cover and allow cooking for about 40 minutes in low. While cooking, all the juices from the vegetables will soak the flavor and spices from the tomato sauce, and the result will be a vegetable dish even youngsters will try and enjoy.

After cooked, you can cut up pieces of hard-boiled egg on top for decoration and extra protein.

This combination provides a healthy amount of vitamins and fiber from all the greens and tomatoes, plus a protein source in the ham and egg ingredients.

This is the way we can efficiently create a balanced meal. All the ingredients in the dish, when put together, meet the nutritional needs of children and adults.

Some mothers are asking me what to do to lose or maintain weight. They are concerned about their own weight and they are afraid their own eating habits may translate into future weight problem in their children.

All menus and dishes offered here are suitable for the whole family, from toddlers to elderly. Different age groups may eat different amounts of the same dish/meal, but all age groups should benefit from it. A small toddler, for example, may need to have this dish semi-pureed, while a teenager may need to eat two servings of it. Providing one meal for all also saves preparation time and is budget friendly.

Vote for Us!

August 2, 2010 | By : Dr. Marta Katalenas M.D.

Established in 1973, the GAHCC is an organization of over 1,000 businesses dedicated to promoting and helping free enterprise while preserving our cultural heritage.

Pediatric Center of Round Rock is listed under United Healthcare Healthcare Award.

La Camara de Comercio Hispana ha sido establecida en 1973; es una organizacion de mas de 1.000 empresas dedicada a promover el mercado libre conservando nuestra herencia cultural Hispana.

Podra encontrar Pediatric Center of Round Rock bajo la seccion titulada “United Healthcare Healthcare Award”.

Today’s Menu: Tuna and Potatoes

July 30, 2010 | By : Dr. Marta Katalenas M.D.

While I’m in Northern Spain I get to enjoy fresh tuna fillets right out of the ocean. At this time of the year small towns like Luanco, located on the Green Coast, sell and serve tuna (bonito) in every fish market and every restaurant.

Ingredients for Tuna and Potatoes

1 lb of fresh tuna fillets
4 medium potatoes
1 onion
2 garlic cloves
½ green pepper
½ red pepper
Sun dried tomatoes
1 teaspoon of Spanish Pimenton
Olive oil
Salt and pepper
Spanish saffron

Cut the tuna fillets in small cubes. In a saucepan heat up 4 tablespoons of olive oil. Add the onion and garlic, minced, and the green and red pepper, cut in small pieces. Cook for 10 minutes.

Cut the potatoes in small pieces and add to the saucepan, stirring for about 5 minutes. Add the Pimenton and sun dried tomatoes.

Now you can include the cubes of tuna and cold water until the potatoes and tuna mixture is slightly covered. Add saffron. Cook in very low heat for about 1 hour. Add salt and pepper to taste.

With only 31 calories per ounce, fresh tuna is a good source of lean protein and other nutrients such as Selenium, Niacin and B vitamins.

It contains some of the Omega 3 fatty acids involved in lowering the bad cholesterol such as EPA ( eicosapentaenoic acid) and DHA ( docosahexaenoic acid), both involved in brain development, making tuna an ideal source of protein for children.

But tuna also aids in maintaining brain function in people of all ages. Certain studies involving middle-aged citizens of certain coastal towns, consuming large amounts of tuna and other fatty fish showed higher scores in cognitive tests when compared with the general population.

Fatty fish contains niacin, which helps in lowering blood pressure. It also helps in reducing the inflammatory process in patients with arthritis.

Fresh is better that canned, when it comes to tuna; the fresh version contains less sodium.

It is available in most fish markets in the United States and all over the world. Here in Luanco we are going to eat tuna for a while, as long as the brave men and women of the sea continue to bring them to shore.

Today’s Menu: Shitake Mushrooms with Eggs & Shrimp

July 26, 2010 | By : Dr. Marta Katalenas M.D.

Today we are making a cholesterol-rich meal, but after days of low cholesterol consumption we can now afford it. I am also going to explain another myth and reality issue that is very important when we cook for the little ones in the house.

Ingredients for Shitake Mushrooms with Eggs & Shrimp

200 mg of Shiitake mushrooms.
½ lb of shrimp, raw, peeled
3 eggs, beaten
½ onion
2 garlic cloves
Olive oil
Salt, pepper

In a saucepan heat 4 tablespoons of olive oil. Add the cut onion and garlic and cook on medium for 3 minutes. Add the chopped mushrooms and stir for about 5 minutes. Add the shrimp and cover, cooking for about 15 minutes, stirring frequently. Add the eggs and stir while cooking for about 5 more minutes. Add salt and pepper to taste.

Although eggs are traditionally a breakfast dish, the reality is that they are a balanced source of protein the body can use for energy at any time of the day. This dish in particular is a complete meal in and of itself and is ideal for lunch or dinner.

Shiitake mushrooms are native of East Asia, but they have been used by many cultures over the years. Folk medicine attributes them with the ability to improve the immune system and possessing anti-tumor properties. Part of those claims are certain, since mushrooms (fungi) are the source of penicillin, cephalosporins, ciclosporin and even the famous statins used to lower cholesterol. They also make vitamin D when in contact with sunlight.

Ancient civilizations used mushrooms for their nutritional and medicinal properties, but our own civilization continues to investigate their properties, with on-going research at the University of California Davis and Memorial Sloan Kettering Cancer Center. We do know that mushrooms have antioxidant properties, they help to lower blood sugar and cholesterol and they contain vitamin D.

Shrimp is a crustacean high in cholesterol. Interestingly, studies show its consumption doesn’t impact the level of cholesterol in blood very much. Again, Mother Nature combined a food source rich in cholesterol with an abundance of Omega 3 fatty acids which it is in charge of lowering. Another proof of the value of good nutrition: good food provides what the body needs the way our body can process it, making it difficult to outsmart nature.

The same goes on for eggs. For years our fat-free mentality removed eggs from a healthy diet alleging a bad effect in blood cholesterol. But eggs remain a great source of protein for the growing body and an excellent supply of vitamin B-12, phosphorus and selenium. Because of its nutritious completeness, they are very satisfying and can keep kids full and attentive at school for hours.

What do we get when we mix Shiitake mushrooms with eggs and shrimp? We create a complete meal that is also easy to make.

The addition of a salad and a piece of fruit at the end makes for a perfect meal. Remember, adding fiber to the meal helps to lower cholesterol, which keeps us energized, and focused.

Today’s Menu: Calamari and Its Amazing Health Benefits for Children

July 22, 2010 | By : Dr. Marta Katalenas M.D.

While visiting my family in Spain I found fresh calamari at the market and I couldn’t resist the need to prepare it with its own ink sauce. In the United States, markets don’t sell the ink of the squid and as it doesn’t really add to the taste; it can be cooked without as well.

Calamari belongs to the cephalopods type of fish. They contain a small amount of black ink-like material located in a small sack near the eyes. When threatened by predators, the squid releases the ink to escape from capture. The ink in calamari is safe for human consumption.

As amazing as the look and behavior of these creatures is its nutritional value. Squid is rich in selenium, vitamin B2 (riboflavin) and cholesterol. It constitutes a balanced meal for children, helping growth at many levels.

It is very interesting how nature mixes nutrients in the perfect proportion. Squid has cholesterol, needed for brain development in children. Vitamin B2 is involved in converting carbohydrates, protein and fat into energy for cells to use. It is remarkable to observe that other organ meats rich in cholesterol also contain large amounts of this vitamin. Nature provides the source and the way to utilize it by our cells.

In the case of calamari, selenium aids in the formation of antioxidant proteins. These antioxidants prevent cell damage and the development of cancer and chronic disease. It also helps thyroid function and protects the immune system.

The ingredients to prepare Calamari: fresh calamari fillets, cut in pieces; onion; garlic and olive oil

Preparation: In a saucepan heat up 3 tablespoons of olive oil. Add ½ onion and 1 garlic clove. When the onion turns transparent, add the calamari and stir for a couple of minutes. Add some water and salt and cook for about 1 hour, or until the squid feels soft when pinched by a fork. If ink is available, add it with the water.

Ingredients for Yellow Rice: Yellow rice is prepared just like white rice, but adding saffron for the yellow color. ½ cup of rice, ½ onion, 1 garlic clove, parsley, olive oil.

Preparation: Heat up 1.5 cups of water and reserve. In a saucepan heat up 3 tablespoons of olive oil, add the onions and garlic (cut in small pieces). Stir for 1 minute. Then add the hot water and the parsley. Cook in medium heat for about 20 minutes.

Today’s Menu: Eggplant is an Ideal Vegetable for Growing Children

July 18, 2010 | By : Dr. Marta Katalenas M.D.

Eggplant is a humble vegetable that took its time to gain acceptance in the kitchen due to its bitter taste. It is originally from India and was later used in China and, since the 14th century, in Italy. In ancient times they thought its bitter taste would produce leprosy and everyone avoided the vegetable. With time, other varieties where produced, less bitter and with better taste. Its nutritious properties emerged with modern times.

Eggplant is low in calories – just 30 cal per cup – and rich in fiber. It contains many minerals, like magnesium, and vitamin B complex. Nasunin, the compound responsible for its bitter taste, is also a strong antioxidant, protecting cell membranes of the brain and making eggplant ideal for growing children. Nasunin also has antitumor, antimicrobial and antiviral properties.

With all of the above properties, I must remember to include eggplant to my list of recommendations when parents ask me how to prevent colds and other childhood diseases!

How to prepare Eggplant? It’s very easy!

Eggplant Recipe Ingredients: 1 eggplant, mozzarella cheese, breadcrumbs, 1 egg, olive oil.

Start by cutting the eggplant in slices and placing them in water and salt for a couple of hours. It helps to reduce the bitterness. Yes, it also gets rid of part of the Nusunin, but we can’t have it all!

Drain the water and dry the slices of eggplant using paper towels and set aside. Dip them into egg first and bread crumbs second, and fry them lightly in abundant olive oil.

In an oven safe dish, place the fried eggplant first, then slices of mozzarella cheese alternating with more eggplant.

You can now pour tomato sauce on top, and place in the oven for about 30 minutes. My preference is to use fresh tomato sauce versus the canned variety.

I prepare tomato sauce from fresh tomatoes, crushed, and I also add onions, garlic cloves, fresh parsley and one leek. I cook it all with some olive oil for 45 minutes and add some Italian seasoning to it.

This sauce is the base of many dishes, including my son’s favorite spaghetti, and I make a large amount to freeze for later use. Adding it to the eggplant makes it even more nutritious.