Dr. Manny Alvarez: The Hot Latin Diet

Throughout Dr. Manny’s 30-year ob-gyn career, he noticed that moms gained significant weight during pregnancy and then couldn’t lose the weight after having children. Not only that, the women had gotten heavier after two years. “We’ve seen an epidemic of obesity in children and Type 2 diabetes in females,” says Dr. Manny. Rules for pregnancy weight gain have changed: it used to be that women could gain 25 to 30 pounds during pregnancy. But today many moms start out overweight. “What this tells me is that we’ve gotten out of control with eating in this country,” says Dr. Manny. “And that’s true not just for women but for all of us.” As a Cuban American, Dr. Manny noticed that many families who immigrated from the Caribbean basin and other points of Latin America were fit and trim when they arrived in the U.S. “If you look at this same community three years later, they’re usually overweight,” Dr. Manny says. He concluded that in America we are bombarded with foods we “must” have and that the fast-paced society we live in discourages good habits like walking, exercising and even relaxing. Determined and inspired by the positive things he saw growing up, Dr. Manny began to examine his own culinary roots. “I was amazed to find high levels of life expectancy and low levels of obesity,” says Dr. Manny. “I was also surprised to find that many Miss Universe winners are actually of Latin American heritage!” After careful study, Dr. Manny discovered the backbone and source of a healthy lifestyle. THE SEVEN SUPERFOODS Dr. Manny says there are seven superfoods in The Hot Latin Diet that are bursting with flavor and have antioxidant components to help your body become strong and nourished. He says incorporating these foods into your diet will help you feel full and no longer feel sluggish after meals. Dr. Manny worked with world-renowned Latina chefs and a board-certified nutritionist/holistic health practioner to design the meals. “The Hot Latin Diet is not a fad,” says Dr. Manny. “Losing weight is about lifestyle changes.” Dr. Manny says his Hot Latin Diet teaches you how to make smart choices when it comes to food. “Restrictions are on fat but never on taste,” he says. 1. Tomatillos: small, flavorful yellow-green tomatoes; rich in Vitamins C, A, folic acid and potassium 2. Garbanzo beans: beans high in fiber, low in sugar, gives a steady source of high quality fuel; have a calming effect on the mind 3. Avocado: healthy monosaturated fat, lowers bad cholesterol; helps lubricate intestines 4. Garlic: immune boosting, antimicrobial properties; lowers bad cholesterol, improves blood circulation 5. Cinnamon: lowers sugar levels in the blood; high in antioxidants 6. Chiles: high in minerals, has a cooling effect on the body 7. Cilantro: accelerates excretion of toxic metals from the body. One of the things that makes this diet so successful is its use of herbs (fresh when possible) and spices that complement the ingredients and add depth without fat. This trick – less fat, more flavor – has been traditionally practiced in Latin America for centuries. These ingredients might seem foreign but can easily be found. “Incorporating these key components into your daily diet should be simple – and tasty,” says Dr. Manny. -------------------------------------------------------------------------------- DR. MANNY’S RECIPES FEATURED ON THE SHOW CUCUMBER RAITA WITH COCONUT Recipe by chef: Arlen Gargagliano 1 ½ cups plain low-fat yogurt 2 ounces light coconut milk Cayenne or chile pepper, to taste ½ cup frsh mint leaves, coarsely chopped 3 cucumbers, peeled, seeded, and cut into ¼-inch cubes 2 tablespoons shredded coconut, optional In a medium bowl, combine the yogurt and coconut milk. Add the pepper. Stir in the mint. Add the cucumbers. Cover and refrigerate for at least an hour (and up to 2 days.) Sprinkle coconut flakes on top just before serving. FRUIT WITH CHILE DE ARBOL AND LIME JUICE Recipe by chef: Sue Torres 2 cups watermelon, cut into 1-inch cubes and seeded 2 cups golden pineapple, cored, cut into 1-inch cubes 2 cups cantaloupe, cut into 1-inch cubes 2 cups honeydew, cut into 1-inch cubes 2 limes, cut into wedges (for squeezing) 2 tablespoons chile de arbol powder Salt to taste Combine the fruit in a large bowl. Squeeze the lime juice over the fruit. Sprinkle with chile powder and a little salt. Serve immediately. SPICED-UP HUMMUS Chef: Michelle Bernstein 1 14-ounce can of chickpeas, rinsed and drained 1 clove garlic, peeled and coarsely chopped ¼ cup fresh-squeezed lemon juice ½ cup tahini paste 1 teaspoon cayenne pepper ¼ teaspoon ground ginger ¼ ground cumin ¼ cup water 2 tablespoon extra-virgin olive oil 1 cup scallions, white and light green parts, sliced thin Kosher salt and freshly ground black pepper to taste Combine the chickpeas, garlic, lemon juice, tahini paste, and spices in a food processor fitted with the metal blade. Add the water and oil, and process until smooth. Fold in the scallions and season with salt and pepper. Refrigerate in an airtight container for at least an hour to chill, and up to 5 days. All rights reserved, The Hot Latin Diet by Dr. Manny Alvarez , Published by Celebra books