Dr. Ann

Healthy Eating & Nutrition


Tips for Mindfulness in Eating

Learning to be mindful during eating is a proven means to eat less (in some studies up to 50% less!) and at the same time reduce stress while improving the pleasure of the dining experience. Here are the best ways to incorporate the proven power of mindfulness into your daily eating. Reserve eating just for […]

As the saying goes – “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Shifting more of your daily calories from lunch and/or dinner to breakfast may represent a powerful strategy for slowing the highly predictable middle-age spread. Cambridge scientists followed over 6,700 adults, age 40 to 75, over a period […]

Indeed, I consider high quality dark chocolate (60% or greater cocoa content) an excellent desert choice and recommend it as a truly healthy way to satisfy one’s sweet tooth.  Dark chocolate continues to score one scientific triumph after another, including studies that show it can boost brain power, elevate mood and improve cardiovascular health. We […]

Like their nut cousins, sesame seeds are concentrated nuggets of nutritional excellence. They are exceptionally rich in a host of key minerals, and provide two very special and unique phytochemicals, sesamin and sesamolin.   Both are super-potent antioxidants from the lignan family that have been shown to lower cholesterol, prevent high blood pressure, and boost the activity of […]

Make sure you move.  As little as 20 minutes of aerobic activity, like a brisk walk, has been shown to improve mood and reduce stress for up to 12 full hours. Go for the right carbs – carbohydrate foods can boost one of our bodies’ feel good neurotransmitters, serotonin.  Steer clear of nutritionally defunct sugar and refined carb foods, […]

In what was arguably the most resounding scientific affirmation of the phenomenal power of healthy living to keep chronic disease largely under wraps, researchers reporting in the Archives of Internal Medicine (August 09) found that adhering to 4 lifestyle practices slashes the risk of developing our biggest killers. Based on this powerful study, people who… avoid […]

Unfortunately the standard American diet (SAD for short) is woefully deficient in fiber – an undigestible form of plant-carbohydrate that we now know plays a huge role in broad spectrum disease protection including promoting gastrointestinal health, aiding in maintenance of a healthy body weight along with reducing the risk of cardiovascular disease, many cancers and […]

A presentation at the International Association for Dental Research reported for the that the citric acid in sports beverages causes significant tooth enamel erosion compromising tooth integrity and predisposing to fissures and cracks. I consider sports beverages a close cousin to soda and never recommend their use except for those engaging in vigorous physical activity […]

I am frequently queried about nutrition in the realm of athletic performance.  Although the specifics can vary dependent on the type of sport or activity – the broad lessons remain the same and are as follows: By far the single greatest impact from food/diet on an athlete’s  performance derives from day to day nutrition overtime.  Meaning, […]

Snacking is as American as apple pie – a culturally reinforced behavior that is simply hard wired into our food environment. And while traditional snack choices have largely been nutritional disasters, typically low in the good stuff, like fiber and nutrients, and high in the bad stuff, like excess calories, bad fats, salts, sugar and […]

Inflammation is a key driver of most chronic diseases and the anti-inflammatory power in ginger is off-the-charts.The potent inflammation busters in ginger are called xanthines. These valuable agents are also work horses for boosting immunity and fighting viral infections. For optimal results, include ginger, powdered or fresh, in your diet regularly – daily is best. […]

All standard teas from the Camellias Sinensis will have caffeine in them.  Contrary to what people think, all varieties including black, green white and oolong have similar amounts. Bag teas generally have a little less than loose leaf.  Unfortunately, the decaffeination process destroys most of the beneficial catechins. For those sensitive to caffeine that still want […]

If you “expect” a food or meal to satisfy you – chances are it will.  Fascinating new research just presented at a scientific meeting on eating behavior found our minds can indeed convince our stomachs that a food or meal will fill us up.  Appetite control is the Holy Grail for achieving a healthy body […]