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This is definitely one of those topics that only gets more confusing the more you read. So, you need to have a philosophy about it and fit each new bit of information into your overall framework. That way, you're not constantly reeling from 'no carbs' to 'low fat' to 'grapefruits only' to whatever is in. Among physicians, there isn't any consensus about what is best for you. The only thing we can probably agree on is that no one diet suits everyone. In this section, over time, we hope to provide enough helpful information so you can make healthful decisions on your own.

In a nutshell, my philosophy is that fruits, vegetables, and whole grains should make up most of your intake. Lean protein such as fish, chicken, turkey or tofu, nuts, lentils. and beans should comprise the rest. The most important to me is eating 'whole foods' as they come out of the ground and limiting processed foods as much as possible. The food industry has studied and perfected combining the most tempting, and at times addictive, combinations of fat, salt, and sugar in restaurant and supermarket offerings. They know how to keep you coming back for more.

Varying what you eat can keep your meals interesting. I aim to include 'superfoods' such as spinach, tomatoes, pumpkin, blueberries, and hemp seed, which I think are delicious. Experiment with foods that contain antioxidants, such as vitamins C and E, lycopene (think tomatoes), and beta-carotene (pumpkin and carrots). These and many others are beneficial when eaten in 'whole foods' but not when taken in pill form.
Of course, not one nutrition plan suits everyone, since food preferences or intolerance and medical issues must be considered.

But for the majority of people, if you eat whole foods and nourish your body and soul with a wholesome variety of nutritious foods, your mind and body will thank you. Often, people don't realize that fatigue, insomnia, depression, and other issues are closely tied to what we eat. In our posts in this section, we'll provide some practical information and keep you posted on the latest and greatest in nutrition news. Send us your questions!

Jewel Salad

In the intense summer heat, I was not in the mood for cooking or for eating heavy food and went looking for meal salads which required little prep. This one is easy, is good year-round, and doesn’t involve much cooking. It also makes a lot, so it’s good for a crowd or for leftovers. Farro…

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A National Focus on Food as Medicine

On Wednesday, September 28th, 2022, at the White House Conference on Hunger, Nutrition and Health, President Biden introduced a national strategy that recognizes the critical role that nutrition plays in health.  Efforts were spurred by the fact that 80% of our health expenditures go to treat preventable illnesses, and that one in ten households still do…

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Unconscious Bias – in medicine and in life

When physicians in Maryland renew our medical licenses, we need at least 50 hours of continuing education.  Previously, in internal medicine, there were no specific topics to cover.  For our next renewal, are required to educate ourselves about unconscious bias as it affects our interactions with our patients, office staff and other medical professionals.  The…

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Powerhouse Veggies – especially during COVID times

Summer is here, when local vegetables are more abundant, some of which we can even grow in our own vegetable gardens.  Are there some that we could eat to help fight illness during the Covid pandemic? Vegetables are generally what we should consume daily in great amounts, but some are known to be anti-oxidant powerhouses. …

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A Special Medical School Graduate: A Salute to Johanny

Last week, my family took a flight to Jacksonville, Florida, to attend the medical school graduation (from the Mayo Clinic) of our young friend and former mentee Johanny.  We were moved and honored to have witnessed the day when Johanny’s dream came true.  She made it through medical school, and will be on her way…

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Managing Emotions During the Holidays

It’s the most wonderful time of the year, is how the song goes. For some people, there is nothing that matches the excitement of the holidays and the focus on family and tradition. However, for others, this time of year feels fraught with expectations that other people hold. In my practice, this is the time…

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Bewilderment – a novel by the author of The Overstory

Life is as vast and endless and ultimately unknowable as the universe, or the human brain and body with its cells and microbiome and unfathomable consciousness.  It is embodied by a many-acre ancient forest, one huge millennials-old redwood, or one father trying to raise his brilliant, troubled son.  Richard Powers became well-known in recent years…

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Understanding Your Risk for Breast Cancer

October is National Breast Cancer Awareness Month and understanding your own breast cancer risk is a crucial step to being proactive about your health. Women are aware that screening for breast cancer with an annual mammogram is important, and most women check the annual mammogram off their to-do list and forget about their risk of…

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The Magic of Hormones

I believe the only true essential oil out there is vaginal estrogen. I bet you haven’t heard that one before. In fact, I think at age 45 every woman should go to her doctor and get at the very least 3 prescriptions.  Colonoscopy  Mammogram  A lifetime prescription for local vaginal estrogen.   Now let me…

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Dealing with Post-Covid Weight Gain: Think Brain, Body and Behavior

The last 18+ months have been emotionally and physically draining. We have been pushed to our limits in almost every regard. Responding to an unpredictable threat like the COVID-19 pandemic evokes the stress response – which has many serious physical and mental health consequences. The American Psychological Association published a survey way back in March…

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