Protein: too much of a good thing?

High protein diets like paleo and ketogenic have become popular over the last decade. Research shows this can be an effective way to control blood sugar levels and maybe lose weight. However, we are starting to understand the potential negatives to long term health. Several studies in the last few years indicate that these high…

Flex Your Food

You don’t have to become a vegetarian or vegan to enjoy the health benefits of plants as new research reported on Medscape and presented at the European Congress on Obestity shows. In several studies from around the world, researchers describe how higher intakes of vegetables benefits health- from weight loss to reducing cancer risk. In…

The Dietary Disconnect

The Importance of Information The principles of healthy nutrition are pretty basic; concepts most of us learn as children like eat more fruits and vegetables and eat less fried foods and desserts. Education is an important aspect of improving the quality of people’s diet and yet it is not a magic bullet. It’s not like we…

Join the Trainers

Just like eating a healthy diet, we know that regular physical activity promotes health in a myriad of ways. At the San Francisco Free Clinic, we advocate exercise as a key component of a healthy lifestyle for the prevention and treatment of disease. We offer our patients support in making and achieving exercise goals- from education to…

How and When You Eat May Matter More than What You Eat

A new study published in the British Medical Journal Open this February highlights several keys that can help you lose weight and prevent weight gain. What They Found The researchers reviewed health reports of over fifty-nine thousand Japanese adults, mapping eating and sleeping behaviors with body weight. They found four key factors associated with unhealthy weight…

Alcohol on the Outs

Alcohol guidelines have long been about moderation. The message that drinking is ok as long as you don’t have too much over the course of one day or one week; and that it may even be good for you. Along with the health detriments, studies have consistently reported on benefits of alcohol, especially red wine,…

Protein and Heart Disease

Last week I wrote about ways of eating to decrease risk of heart attacks and strokes: from the Mediterranean diet to the Dean Ornish diet. These approaches encompass all aspects of diet, and should include exercise and stress management as well. Many of the studies on heart disease and diet focus on individual nutrients to…

Reversing Heart Disease

Last week I wrote about new research on how to reverse diabetes. This week I turn to the other major driver of chronic disease and early death: heart disease. As with diabetes, there is abundant research on heart disease, from causes to prevention. Reversal is a tricky word to use with heart disease, some experts feel…

Reversing Diabetes

Diabetes is a lifestyle disease, just like heart disease, so it makes sense that management of the condition requires attention to diet and exercise. There is growing evidence that you may be able to reverse both diseases using a combination of weight loss, exercise, and dietary changes. Reversal is not the same as a cure, in the…

Step Into Health

Fitbit, iPhone Health App, or old-fashioned pedometers- tracking steps boosts your exercise. Or at least that is what a new study out of England indicates.  Published in the journal PLOS Medicine, researchers tracked physical activity levels of over 1,300 adults 3-4 years after they completed interventions to increase daily steps using pedometers and education. What the…

How To Non-Diet

Last week I introduced the concept of non-dieting as a solution to some of the most common struggles with weight loss; a way to integrate healthy habits for a lifetime of success. And this week we get the nuts and bolts- how to put the non-diet approach into practice. So here’s a simple four-part plan:…

Ditch the Diet

Trying to lose weight? Pick a diet, any diet. They all work– at short-term weight loss that will be gained back for 90-95% of people. Study after study of weight loss efforts tells us something about “going on a diet” to lose weight may be the wrong approach. But why? We know that body weight is…