Elaine Magee, MPH, RD, nationally known as “The Recipe Doctor,” is positively passionate about changing the way America eats, one recipe at a time! Magee wrote a syndicated column, The Recipe Doctor, for more than a decade, performing nutritional “makeovers” on America’s favorite recipes. Magee believes that healthful food isn't going to do anyone any good if no one is eating it -- it HAS to taste great (and be easy to fix, too).
Magee is the author of 26 books on nutrition and healthy cooking. The 4th edition of her best-selling book, Tell Me What To Eat If I Have Diabetes, will be out February 2014. Other recent books include Tell Me What To Eat If I Suffer From Heart Disease and Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well. Magee’s medical nutrition series includes the best-selling Tell Me What to Eat If I Have Diabetes (over 300,000 copies sold), Tell Me What to Eat If I Have Irritable Bowel Syndrome, Tell Me What to Eat If I Have Acid Reflux, and four others. The series is being distributed all over the world, including China, Russia, Spain, Indonesia, and Arabic countries.
Magee has been a nutrition expert and writer for WebMD for 9 years and is the wellness & performance nutritionist for Stanford University, where she helped develop their Performance Dining program. One of her favorite work responsibilities is serving as performance nutritionist for Stanford's six athlete training tables: football, women's and men's basketball, women's volleyball, gymnastics, and tennis. Elaine was the "Nutrition Guru" for a top morning show in the San Francisco Bay Area (KSFO 560 AM) in 2013. She has appeared on radio and television shows including Good Morning Texas, Eye on the Bay in San Francisco, the Fine Living Network, CBS Evening News, Mornings On 2 in San Francisco, and others. She also conducted monthly healthy cooking segments for the Saturday morning news on NBC in San Francisco for 2 years. For 2 years before that, Magee performed the “Light Cooking” segment for the KSBW-TV midday news in Salinas, Calif. She was the nutrition writer and guest on a video with Teri Garr on multiple sclerosis and with Shekhar Challa, MD, on The Heartburn Friendly Kitchen.
Magee graduated as the nutrition science department “Student of the Year” from San Jose State University with a bachelor of science in nutrition. She also obtained her master's degree in public health nutrition from the University of California-Berkeley and is a registered dietitian. She has 25+ years of experience as a nutrition expert, consulting to a variety of companies and agencies including supermarket chains, public relations firms, and government agencies and has provided thousands of articles and recipes to web sites and magazines during her career.
Test your blood sugar levels to learn how different foods affect them.
Stick to a certain number of carbohydrate grams per meal. Usually this is about 45-75 grams three times a day.
Balance carbs with fiber and protein in each meal. This is easy if you use the plate method. Make half of your plate vegetables, a quarter of your plate a carb like brown rice, black beans, or whole-wheat pasta, and the other quarter of your plate a healthy protein like chicken breast, fish, lean meat, or tofu. Add a small piece of fruit and some low-fat or fat-free milk or yogurt, depending on your carb target for that meal.
Eat smart fats such as those in nuts, avocado, fish, olives, and other plants. Avoid saturated fats from meat, butter, cheese, and other dairy foods. Note: Coconut, although a plant, has saturated fat.
If any of the recipes below has fewer carbs than what your doctor or health care team has recommended per meal, round out the meal with more carbs. This could include nonfat yogurt or milk, fruits and vegetables, or a small piece of whole-grain bread.
Scramble 1 egg and 2 egg whites (or 1/4 cup egg substitute) in a small non-stick frying pan coated with cooking spray. On a microwave-safe plate, spread the cooked eggs down the center of a multigrain or low-carb flour tortilla. Top with desired garnishes, such as 1/4 cup chopped tomato, chopped green onion, 1/4 avocado, or 1/8 cup shredded reduced-fat cheese. Microwave on high for about 20 seconds to soften the tortilla and warm up the filling. Wrap up and enjoy.
Estimated: Carbohydrates 30 grams, protein 18 grams, fiber 6 grams.
High-Protein Berry Yogurt Bowl
Put 1 cup plain, nonfat Greek yogurt in a cereal bowl. Stir in 1 teaspoon honey and a sprinkle of ground cinnamon, if desired. Top with 1/2 cup frozen or fresh berries and 1/2 cup whole-grain breakfast cereal of your choice. (Choose a cereal with about 15 grams of carbohydrates and at least 5 grams of fiber per 1/2 cup).