There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
The Art of a Sheet Pan Dinner
A busy cooks dream, a sheet pan dinner is similar to a one-pot meal. It does not require fancy equipment yet makes kitchen clean-up a breeze at the end of the meal. Your ingredients can be as simple or fancy as desired, just follow a basic formula that includes protein, veggies, fat and flavoring. Roast until everything is golden and marvel at your accomplishment when dinner is served.
Milk and Health
Milk, cheese, yogurt and their many variations are big part of the standard American diet. Most of us have grown up believing dairy is an essential part of a healthy diet. Americans have been told by the U.S. Department of Agriculture (USDA) that adults or kids over 9 years old should enjoy three 8-oz servings per day of milk or equivalent portions of cheese and yogurt for calcium and reduce the risk of bone fractures. But is this really necessary or even true?
In a recently published review article, The New England Journal of Medicine summarized the research related to one of America’s favorite foods. According to research this is what we know today:
10 Tips for Starting a Plant-Based Diet
Have you made a resolution to make changes for a healthier 2020? I know many people kickstarted the year with a "cleanse" or a specific or restrictive diet. However, a healthier year usually takes a longer-term approach. I recommend setting goals that move your eating in the right direction in realistic and sustainable ways. My one size fits all advice is to simply eat more plants. Whether you are interested in a vegetarian or plant-based diet or simply adding more vegetables to your diet these strategies may be helpful.
Good Mood Food
Our brains are composed of some of the hungriest cells in our body. They need consistent fuel and have specific nutrient needs. A diet that is rich in “good mood foods” that include B vitamins, good fats and important minerals helps boost our brain’s ability to utilize serotonin and other feel-good brain chemicals.
Here are a few key nutrients that can help lift your mood:
Classic Tomato Basil Soup
Mediterranean Diet For Everyone
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20 years of medical practice, including 3 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
Beet Hummus for Spring
Spring is here. The longer, warmer days are inviting me to work in my garden. The hardy plants I planted in the cool, early season are nearly ready to harvest. Beets and tender greens are among my favorite early crops to enjoy. Beets come in a variety of vibrant colors that will brighten any table this time of year. In the plant world, color is associated with powerful phytonutrients that benefit our health. Beets in particular have fiber and nutrients that can help improve blood pressure, prevent cancer and fight inflammation.
Eating to Better Health
Can your fork really work for you? In my cooking classes, people often ask me what they should eat to help them feel better or improve their health. The answer is as complex as you are. It really is different for everyone. Indeed, your fork is one of the most powerful tools you have to improve your health. Every food you put on it is a piece of information that can alter your body chemistry for better or worse. Where do you start? Don't let food get in your way of feeling your best. Here are 10 tips below that you can implement today. If you have specific illnesses or health challenges, please contact me to set an appointment and we can work on a personalized plan together.
What’s on the table this week? Kale
Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases. This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy.