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!
Anyone Can Have a Goal. Make Yours SMART!
It seems that every year around this time we talk about SMART goals. In December of 2024, we had a post giving examples and describing them as small steps that are: Specific Measurable Achievable Relevant to your goal, and Time dependent What does that look like in practice? The goal can be related to any measure that…
In a Word – My Goal is Improvement
I’m not a fan of New Year’s Resolutions, as they rarely last beyond January. But for the past few years, inspired by a friend and wonderful writer, Salma Ali, I try to come up with a word that will inspire my actions for the year, and I’ve asked some Lady Docs friends to join me. A few…
A Year of Doing Nothing and Everything
It’s been a year since I freed myself from corporate practice in Gynecology. I stopped practicing Obstetrics in 2020. I even limited myself to only office Gynecology toward the end. I thought that was such an easy job, after thirty years of taking night calls. But something inside remained unsettled. Did I make a meaningful…
The Cold Outdoors is Still the Great Outdoors
Winter weather has descended on the Washington area. Many of us may move our exercise routines indoors and manage to perform aerobic exercises within a small space. However, being outdoors has additional benefits because exposure to nature has been found to lower our stress level and is a powerful tool to manage mental illnesses. Dr….
Success in Starting a Healthy New Habit – Part 2
In the last post, we talked about SMART goals and setting yourself up for success in creating a new habit. This article follows up with actionable suggestions. The difference between a routine and a habit is that a habit is done without any thought. Consider brushing your teeth. In The Power of Habit, Duhigg points out that marketers encouraged adding…
Success in Starting a New Healthy Habit
New Year’s Day is only 4 weeks away – the day that virtuous resolutions are made, and unfortunately, broken by February. I’m not so much a fan of New Year’s Resolutions as I am of optimizing health – any time of the year. This is as good a time as any to talk about how to…
LadyDocs Give Thanks
We would not be honest if we can’t admit that 2024 has been a turbulent year, with several major wars in the world and many conflicts in our own country where tribal fights are in the open. Which side should one be on? Who are our saviors and who are the destroyers? Many of us…
MUSCLE MASS – USE IT OR LOSE IT – Sarcopenia Part 1
Sarcopenia is the natural loss of muscle mass and strength that occurs with aging. There’s so much to say about it, that I’ll plan to post in three parts. Here’s the first!! Muscle loss happens imperceptibly at first, but it eventually leads to a loss of function and potentially to a loss of independence, as the weakness…
LIFESTYLE MATTERS!
We are born with genes derived from our parents. Although they remain with us through life, you are in charge of modifying them! You can lower your risk of many illnesses by your behavior. A major study reported last week in the Journal of the American Heart Association showed that our everyday behavior affects how much…
Dive Into The Outbreak Atlas
Introducing The Outbreak Atlas by Rebecca Katz, PhD, MPH and Mackenzie S. Moore, PhD candidate! We at LadyDocs have a special place in our hearts for Dr. Katz. Way back on February 29th, 2020, which seems like a lifetime ago, when we were Covid-naïve, we were holding one of our quarterly educational luncheons. About that time, we…