If you’re like most Americans, the never-ending stream of ultra-processed, highly palatable foods that define our modern food supply has hijacked your taste buds. But have no fear! Fortunately, our sense of taste is highly malleable. This means that your taste buds can be coaxed into loving the simple and less intense flavor profiles typical […]
Roasting is arguably the healthiest and tastiest way to prepare your veggies. It preserves their nutrients while concentrating their natural sugars and flavors which makes them particularly yummy to even the pickiest palates. Roasting also dramatically shrinks them in size (because it removes their water), making it easier to consume more in 1 sitting. Based […]
There is widespread scientific consensus that dining out increases the risk of eating excess calories and well-conducted studies confirm it. According to a comprehensive evaluation by USDA researchers, here is what you can expect in terms of extra calories when you choose to eat foods away from home. Each additional meal or snack consumed outside […]
Exercising at any point in the day is great, but here are some reasons getting your movement in early may be best: It begins the day on a positive “healthy” note that can set the tone for the rest of the day. It provides an opportunity to tackle and fully complete an activity critical for […]
Steel Cut Oats (I love the Coach’s Oats “cracked and toasted” brand in a large bag from Costco) Black Rice (I buy the large bag of Village Harvest brand, or whatever offered, from Costco) Quinoa (I buy the large bag of Organic Quinoa from Costco) Basmati Brown Rice (Organic 10 lb. bag from Costco) Dried […]
Padding your dishes with extra veggies is a proven means to reduce caloric intake while boosting nutrient intake. Here are some simple ways to take advantage: Shred veggies (or buy them already shredded) carrots, zucchini, cabbage, broccoli, etc. and add to meatloaf, spaghetti sauce, lasagna, and baked goods like muffins. Add canned pumpkin or canned […]
According to the scientific data, the long term success of “diets” for weight loss is truly abysmal. In fact, “dieting” has been identified as a risk factor for future weight gain. A report in Psychosomatic Medicine provides a viable explanation for these discouraging findings. For the first time in humans, researchers documented that restricting calories […]
Wild, organic blueberries or mixed berries A variety of bulk raw nuts Fresh frozen fish Packaged spinach Packaged peas Packaged shelled edamame Packaged organic chicken breast and thighs Frozen butter beans 100% whole grain corn tortillas Ground flax seed
Fiber has a long list of health benefits. Here are the best ways to get more of this special compound in your daily diet. Consume as many fruits and veggies as possible. The superstars for fiber content include berries (raspberries #1), snow peas, apples, canned tomato products, pumpkin, cauliflower, avocado, spinach, asparagus, broccoli, carrots, Brussels […]
Vitamin D is a critically important nutrient for optimal health. Here is my best advice for achieving and maintaining a healthy blood level. Get regular prudent, SAFE sun exposure. Even a few minutes a day with arms and /or legs exposed in warmer months will suffice. Regularly consume foods containing vitamin D—oily fish like salmon […]
Although they quite literally bring us to tears, the organosulfur phytochemicals unique to onions and the other members of the allyl food group (garlic, leeks, chives, and scallions) are truly medicinal in their power to protect our health. Red onions are the true superstar standout of this bunch however, as they are uniquely high in […]
In one of the most uplifting studies I have reviewed, researchers reported that as little as a few minutes of physical activity in the great outdoors provides a significant mental lift. In the evaluation, which included over 1,100 people of all ages and genders, scientists determined that just 5 minutes of “green exercise” (physical activity in […]
