Ratchet Up Your Breakfast to a New Level

This week I’m going to spend a few minutes talking about the typical American breakfast, namely toast bagels muffins waffles pancakes “cereal” biscuits bread. Basically just white flour and sugar. Stripped carb. I put “cereal” in quotes because the word cereal really means grain (like oatmeal, millet, kasha, bulgur wheat), and not boxes of sweetened, dyed, highly processed products of limited nutritional value.

Something I’ve noticed just in the past few months is that EVEN friends, colleagues and acquaintances who have made the switch to real food, and who have rid their kitchens of items from that list of typical American breakfast foods above (at least most of the time) can still be strongly influenced by the list. Continue reading


Inspiration & Motivation for Your Reading Pleasure

On a regular basis, I have to tell a new patient that their blood sugars are too high. But please don’t shoot the messenger: It’s nothing personal. Not when the latest statistics reveal that fully one-half of the population over age 65 is now diabetic or prediabetic. And certainly not when the stats show that the majority don’t even know. Unbelievable, right? But it’s true. It’s either you or your spouse. You or your next-door neighbor. You or your best friend. Fifty percent. It doesn’t have to be this way. Continue reading


Practice Makes Progress

A few years ago, the computer guy showed up at my office for the first time in a long while. Let’s call him Gene. Right away, I knew something had changed. I said, “Gene, how are you? You’re looking very well!” He responded with an uncharacteristic grin, and answered with a statement that all of us know, but few believe. He said, “Diets don’t work.” I sat up quick. Continue reading


YOUR HEALTHY PLATE: Fresh Herbs with Cannellini Beans

What makes this an unusual salad is that the herbs in this recipe play a leading role, complementing the cannellini (small white) beans as equal partners instead of minor players. Think of the herbs in this recipe more as greens than flavor enhancers. It’s a great way to use large amounts of fresh herbs from the garden. It’s super easy, super delicious, and super nutritious; herbs are known to have extremely high levels of phytonutrients. Continue reading


The Glycemic Index

Many people have heard of the glycemic index (GI), but they are not exactly sure what it means, or how it works. A low glycemic index diet is thought to significantly lower your risk of type 2 diabetes, obesity, coronary heart disease and even certain cancers. This is probably true, but not for the reasons people think. Continue reading


Reduce Your Risk of Cancer — and Don’t Wait

A newly released study of 40,000 women from Johns Hopkins and National Cancer Institute (NCI) estimates that 30% of breast cancer cases in women in the US could be prevented by maintaining a healthy weight, avoiding hormone therapy, limiting alcohol and avoiding tobacco. Holy cow, Batman. Continue reading


YOUR HEALTHY PLATE: Three Delicious Salad Dressings

Have you ever noticed how so many different cuisines include a dish that pairs some type of greens with some type of fat? Whether it’s lettuce and olive oil, cabbage and mayonnaise (cole slaw), sauteed greens + pignola nuts, spinach with bacon dressing, or deep-sea fatty fish and seaweed (sushi), parsley salad with tahini dressing, you are apt to find green leaves combined with fats over and over again. Continue reading


Nutrition or Entertainment?

A friend of mine says that ultraprocessed items don’t nourish, but rather they entertain. A few weeks ago I saw a commercial for Lay’s Potato Chips whose tag line was “Good food for the fun of it.” That sure sounds like entertainment to me.

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Let the Growing Season Begin!

The first time I joined a community-supported agriculture (CSA), almost ten years ago, its kickoff late on a Thursday afternoon sent me racing out of the office at the end of the day. The first week’s bounty included lettuce greens, herbs, onions, kohlrabi, radishes. Adults chatted and children hopped around like happy rabbits as we waited for strawberries to arrive. After a long winter, we all hungered for fresh food. Continue reading


A Box of Real Food

What to do next when your body still has a strong tendency to store significant amounts of belly fat? This question was put to me twice this week on behalf of two different people. Both eat a nourishing diet rich in whole foods. One runs marathons. And yet… Continue reading