Eating Leafy Green Veggies

By |2021-03-28T16:18:31-05:00March 15th, 2021|blog, Nutrition|

As a lifestyle medicine clinician, patients often ask me what is the ONE change they can make to improve their diet. While I always want them to eat a variety of fruits and vegetables, if there is one thing they can do, it would be to add more leafy greens into their diet. It’s no secret that greens are healthy but dark leafy greens are likely THE most nutrient dense foods on the planet. What do I mean by leafy greens? These are foods such as romaine lettuce, arugula, spinach, swiss chard, watercress, collard greens as well as, other cruciferous veggies like broccoli.

Dr. Kim Williams Presents Covid-19 Mortality and Nutrition

By |2021-03-08T06:02:26-06:00March 3rd, 2021|blog, Cardio-vascular, Lectures, Lifestyle, Nutrition|

To call his presentation profoundly informative would be an understatement. Dr. Williams began with a plea to each of us to take the information he shares directly to our own healthcare providers. As he points out, “the leading cause of death among physicians, including cardiologists, is heart disease.” Even though there is considerable evidence in the scientific literature, physicians learn almost nothing about using nutrition to prevent or reverse illness in their medical training.

What’s Wrong With Cheese

By |2021-02-15T07:34:00-06:00January 29th, 2021|blog, Nutrition|

Americans love cheese! I know, this is not a shock, but in fact, Americans eat more than 33 pounds of cheese per person per year which is 3 times more than they did in 1970. It is not a coincidence that people are more obese than ever. Cheese is loaded with saturated fat, sodium, and cholesterol. When you look at the facts, it’s clear that cheese is pretty terrible for us. See below for 5 alarming facts about cheese and your health.

Food as Fuel

By |2021-02-07T07:48:32-06:00January 25th, 2021|blog, Lifestyle, Nutrition|

In the classic film, Raiders of the Lost Ark, Indiana Jones' ex-sweetheart Marion (played by Karen Allen) observes "You're not the man I knew ten years ago." Indy (Harrison Ford) replies with the great comeback, "It's not the years, honey. It's the mileage." At the risk of contradicting Dr. Jones, when it comes to our bodies, it's not only the mileage—it's the fuel that's being pumped into our "tanks." As any mechanic will tell you, powering a car with an improper fuel mix can cause its engine to run rough,

The 8 Dimensions of Health

By |2021-02-15T07:33:21-06:00January 23rd, 2021|blog, Health, Lifestyle, Nutrition|

Recently, I was hunting for a quick guide to a healthier lifestyle. I landed on this one, The Wellness Wheel, as described by Yale School of Medicine. The Wheel divides human health/wellness into eight dimensions. Each one of the dimensions is worthy of a lifetime of study. Notably, these facets of wellness mirror those promoted by the American College of Lifestyle Medicine.

Where Do You Get Your Protein?

By |2021-02-14T16:56:29-06:00October 18th, 2020|blog, Nutrition|

Without a doubt, this is one of the most common (and frustrating) questions those on a plant-based diet often get. The average requirement for people is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. Thanks to a large study that compared the nutrient profiles of around 30,000 non-vegetarians to 20,000 vegetarians and around 5,000 vegans we now know that vegetarians and vegans get 70% more protein than they need every day (Greger, 2014; Rizzo et al., 2013).

The High Value of In-Season Produce

By |2021-02-14T16:58:05-06:00October 3rd, 2020|blog, Lifestyle, Nutrition|

Eating seasonal fruits and vegetables is a healthier choice. You can eat in-season by selecting food that is growing and being harvested locally at the same time you’re shopping. Eating in-season foods is a wise decision that helps you strengthen your health and save money. Consider these facts about seasonal produce: Eating in season adds variety to your diet. If you are open to trying new tastes, eating fresh, in-season foods exposes

Positives from the Pandemic

By |2021-02-14T17:09:20-06:00September 3rd, 2020|blog, Healing, Health, Lifestyle, Nutrition|

The COVID 19 pandemic has been hard on so many of us. Frightening health outcomes, isolation, lockdowns, and measurable politico-socio-economic chaos make the headlines everywhere. Here is one feel good story that is a direct result of the pandemic. Let me introduce Miss Elizabeth Costello. We call her Aunt Betsy. At 83 years old, she has seen a lot and come a long way. This is her health story. Betsy was born in 1937, just after the Great Depression. She has lived in Wisconsin her whole life. Her father had a large garden, and Betsy grew up eating fresh vegetables every day. However, Wisconsin being “The Dairy State,” she was raised on lots of cow’s mi

Water

By |2021-02-14T17:22:21-06:00July 28th, 2020|Health, Nutrition|

It is summer in the northern hemisphere. The temperatures are hotter than usual, especially with climate change. So now, more than ever, we need to focus on drinking enough water. Water, H2O, is an essential nutrient. That means we cannot produce enough from our body processes to sustain ourselves. Furthermore, we can’t get enough just from eating solid food. We must drink enough water to meet our body’s needs. An easy way to know how much water you need daily is to take half your weight in pounds. That is the number of ounces you should drink every day. For example, a person weighing 200lbs should drink 100 ounces of water per day.

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