Adding Years to Life and Life to Years

This phrase was coined by Dr. Ralph Paffenbarger Jr., a pioneering epidemiologist who taught at Harvard from the 1960s to the 1990s. His attention-getting formula: “Every hour of vigorous physical activity earns the exerciser an extra two or three hours of life”. The key message in this phrase is that healthy living isn’t just about…

It’s Feeding Time!

Intermittent fasting has gained some attention over the past few years as a method for optimizing health and losing weight. I wrote about the basics of fasting last year here; exploring the impact on metabolism and defining fasting. I’m returning to this topic because a recent study shows some very promising results using fasting for weight loss….

Extreme Eating Awards 2018

The Center for Science in the Public Interest is a non-profit watchdog group providing advice and advocacy toward a healthier food system. Each year they publish the Xtreme Eating Awards, highlighting popular restaurant meals that top the scales on calories, saturated fat, sugar, and sodium. The 2018 version was just published. They list many meals…

Improve Blood Sugar: save the carbs for last.

We know that what you eat changes blood sugar response: blood sugars spike and fall more quickly with refined carbohydrates and large portions of food foods with fiber, fat, and protein slow down absorption, resulting in a slower release of nutrients into the bloodstream and gradual rise of blood sugars that peak lower and come…

The Mesoamerican Diet

The Mediterranean diet gets all the buzz as the healthy way to eat, but there are multiple cultures with traditional health-promoting diets. A good reason for the attention on the Mediterranean diet is research. Multiple clinical trials show the traditional Mediterranean diet increases longevity; decreasing risk for heart disease, diabetes, and some cancers. Other traditional…

Snack Hacks

Is snacking a healthy way to manage hunger and avoid overeating or just another opportunity to eat too much food? As with most things nutrition, the answer depends on the details. Snacking can be a healthy part of any nutrition plan or it can lead to unhealthy food behaviors. First- the Downside of Snacking Culture…

Saucy as You Want to Be

When it comes to food, flavor is king. Healthy food should taste good! Last week I explored how to enjoy vegetables to power up your health. Another key to composing a delicious meal is to consider the finishing touch – the sauce. You can become a competent cook who can open the fridge and create…

Eat Your Healthy Veggies and Enjoy Them Too!

The health benefits of vegetables are legion, and yet the average American eats just 1 1/2 cups per day, while the recommendation is for 2-3 cups. Additionally, the most commonly eaten vegetables are potatoes and tomatoes. Now, these are healthy foods, but not in the form of french fries, potato chips or pizza, which are…

Salad Days of Summer

Salads can be big and filling, flavorful and exciting. Get into the salad routine and you can have a salad bar in your fridge ready for a quick meal or an easy five-minute prep to pack a lunch. This is salad as the main course and one that should keep you full. It’s not a…

Embrace the Bean

Call them beans or legumes, lentils or dhal; the nutrient-packed dried bean is a one of the healthiest foods, providing a wide range of proteins, carbohydrates, fats, vitamins, and minerals. And yet, most of us don’t include beans in our regular meals. While some people feel they just don’t like beans, many don’t know how…