Mary’s Memo – May 5th


According to Wikipedia, Cinco de Mayo, Spanish for fifth of May, commemorates the Mexican Army’s unlikely victory over French forces at the Battle of Pueblo on May 5, 1862. Not to be confused with Mexican Independence Day September 16, Cinco de Mayo is observed mostly by Mexican Americans in the United States as a celebration of Mexican heritage and pride. More than ever before, Americans are embracing the food of other nationalities including our neighbor, Mexico. Celebrate the day with Slow Cooker Posole with Pork and Chicken. PS: It freezes well!


• 1 canned chipotle pepper in adobo sauce
• 1/4 cup water
• 1/2 pound boneless pork loin roast
• 1/2 pound skinless, boneless chicken breast halves
• 1 (15.5-ounce) can hominy, drained
• 1 (4-ounce) can chopped green chilies
• 1 medium onion, chopped
• 1 clove garlic, minced
• 2 (14.5-ounce) cans fat-free chicken broth (I use Swanson’s)
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 1/4 teaspoon ground black pepper to taste
• 1 bay leaf

Place chipotle pepper and water into a blender and puree until smooth. Pour into slow cooker. Add the pork, chicken, hominy, green chilies, onion, garlic and chicken broth. Season with oregano, cumin, pepper and the bay leaf. Cover and cook on low 6 to 7 hours until meats are tender. Remove bay leaf before serving. Recipe makes 6 servings.
Source:, the world’s favorite recipe web site.


The creators of the Paleo diet claim the diet is best suited for our bodies because it is the “unique diet to which our species is genetically adapted through evolution and natural selection.” It is also referred to as the “caveman diet” or the Stone Age diet.” The Paleo diet is said to be based on the diets of our preagricultural, hunter-gatherer ancestors who lived more than 10,000 years ago. The diet is low in carbohydrates and high in protein and unlimited amounts of fruits and vegetables. It also emphasizes meat, poultry, seafood, eggs, nuts and seeds plus “healthful fats” from plants including oils from olives, walnuts, flaxseed, coconuts, avocados and macadamia nuts. It excludes refined sugar, dairy, legumes including peanuts, grains, processed foods, salt and refined vegetable oils such as canola, peanut, soybean and corn oils.

The Paleo diet is high in fiber due to high intake of fruits and vegetables, and it’s high in omega-3 fatty acids from seafood, nuts, and flaxseed and walnut oils. However, unlike the Mediterranean diet, it omits dairy, grains and legumes which can be part of a healthy diet. Omitting these food groups may cause a deficiency in certain nutrients including calcium and vitamin D. Also, since the Paleo diet emphasizes animal sources of protein , it can be high in saturated fat if you don’t limit yourself to lean meat and skinless poultry. Science has shown that the diets of Paleolithic ancestors actually varied widely, based upon the geography and climate of their location, so there is no single “best” diet that creators of the Paleo diet claim. The Paleo diet emphasizes some important points that can be incorporated into your diet: eating less processed foods and refined sugars and more fruits and vegetables; however, the Mediterranean diet is a better choice because it is lower in saturated fat and it doesn’t exclude good sources of fiber, such as grains and legumes.
Source: Weill Cornell Women’s Nutrition Connection, May 2014.


Scientists have known for decades that a fiber-rich diet protects against obesity and diabetes, but recently a French-Swedish team of researchers discovered one of the mechanism for that protection. The authors expect the findings to influence new nutritional guidelines geared to preventing obesity and diabetes. Simply put, the bottom line is to “encourage people to eat fruits and vegetables, especially those rich in soluble fiber,” says Giles Mithieux, lead study author and researcher at the French Institute of Health and Medical Research. The research team found that soluble fibers in fruits and vegetables are fermented by intestinal bacteria into short-chain fatty acids, which can be assimilated by the body. These acids confer a protective effect… for example, animals fed a fiber-rich diet are less fat than animals fed a fiber-free diet. This protective mechanism seems to come from the ability of the intestine to produce glucose and release it into the blood between meals and at night. Glucose is detected by the nerves in the walls of the portal vein, which collects blood coming from the intestine and sends a nerve signal to the brain. The brain then triggers certain functions that are diabetes- and obesity-protective. Foods high in soluble fiber include oat bran, oatmeal, apples, pears, oranges, grapefruit, cabbage, green peas, corn and legumes including dried beans, lentils or peas.
Source: Duke Medicine Health News, May 2014.

Download PDF

Leave a Reply

Your email address will not be published. Required fields are marked *