Friday, December 30, 2016


The DASH diet is reported to lower hypertension, lower risk of stroke and diabetes. It is also compiled of foods easily accessible and easy to follow. By getting to a healthy weight and eating a balanced diet (back to the basics approach) it reduces risk of many chronic diseases.

Watch the Dr. Oz show for more information here.

Quick overall view of the DASH diet

Track Meals

Thursday, October 27, 2016

Eat Drink and be Healthy by Walter C. Willett, M.D.

Eat Drink and Be Healthy was written by Walter C. Willett, M.D. along with The Harvard School of Public Health. In the book he has compiled results of various studies including The Nurses' Health Study which looks into the cause of major chronic diseases.
Each chapter is broken down into diets (good and bad), fat intake, carbohydrates, protein, vitamins, calcium and is followed by recipes and menus.
He also recommends the Mediterranean Diet and DASH diet to reach a healthy weight and to fight high blood pressure.
This is a great book if you want to take an in depth look at the effect food has on your body and what your daily intake should be. He suggests the food pyramid that we are familiar with is incorrect and his book represents a new pyramid.
In summary:
Maintaining a stable, healthy weight
Replacing saturated and trans fats with unsaturated fats
Substituting whole grain carbohydrates for refined-grain carbohydrates
Choosing healthier sources of proteins by trading red meat for nuts, beans, chicken and fish
Eating plenty of vegetables and fruits
Using alcohol in moderation
Taking a daily multivitamin for insurance

Friday, October 21, 2016

Chain Restaurants and Antibiotics

A report showing which chain restaurants use meat and poultry that are farmed using antibiotics for both growth and disease prevention showed that most chains allow antibiotic use. The two that ban antibiotics and other drugs are Panera and Chiptole Mexican Grill.

You can read the Washington Post Report here. Consumer Reports also confirmed the findings in a January 2016 magazine article about Superbugs

More information about making healthy food choices is on their site GreenerChoices

Friday, October 14, 2016

Healthy Recipes

The American Institute for Cancel Research has lots of healthy recipes on their web site.

I've found that instead of following fad diets, looking at recommended diets on sites for chronic diseases gives much ideas for a healthy daily diet plan.

You can find recipes here

Friday, October 7, 2016

Mercury in Fish

We hear over and over again that fish is good for you, but as with anything else consumed, we also have to be aware of what it may contain. Apparently skipjack tuna has lower levels of mercury than albacore. Look out for canned light tuna when shopping (limit to 2 servings a week). It appears that smaller fish have lower levels.

Friday, September 30, 2016

Living Well by Montel Williams

It's hard to believe that Montel Williams is living with M.S. Instead of doing what his doctor suggested by limiting exercise and accepting his fate, he started researching the disease; talked to dietitians and  authorities on chronic disease. The result is that his pain has been reduced from what he estimates as 10 to a 3.5 and he continues to lead a hectic life.

The formula in his book Living Well is a simple and one we should all be following (You can read about it here):
Eat 5 servings of raw fruits and vegetables per day
Drastically reduce processed foods
Lower sodium/salt intake
Look for 100% whole grains (not refined grains and avoid multigrain, 100% wheat, seven grain and bran)
Follow a program for physical fitness (at least 30 minutes a day for most days in a week)

Instead of fad diets follow the DASH diet or Mediterranean Diet

Even genetic diseases might be held off if our bodies are in better shape and not overweight according to many of the experts who have commented in his book.

Saturday, May 28, 2016

Sugar Coated

Sugar Coated Candy Stock Photography - Image: 21223152For years I've believed that calories are the only consideration when trying to lose weight and reducing health risks, but I recently watched Sugar Coated on Netflix. Although the sugar industry will have you believe that there are only a few calories in a spoonful of sugar, the consumption in the U.S. is well beyond the recommended daily intake and the result has been linked to diabetes and other major health issues. I've been using MyFitnessPal which gives you a breakdown of nutritional consumption, they calculate 15% of daily calorie intake as a recommendation for sugar (refined and natural). Childhood obesity is higher than ever with sugared sodas and sugar laden processed foods. Apparently, we can't rely on the labels either. Sugar Coated compares the sugar industry to tobacco in the way we have been led to believe that both tobacco and sugar are not harmful to our health.

Sugar Coated Trailer from The Cutting Factory on Vimeo.


Any information in this blog should not take the place of medical advice from a professional. I am simply sharing my journey.