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!
Wrap-Up of Five Abdominal Exercises – Marching and Tapping Core Stabilizer
Here is the fifth and final exercise in the abdominal series. We have reviewed the basic sit-up, the oblique twist sit-up, the reverse lift, the traditional oblique and oblique alternators, and now today’s featured move is a marching and tapping core stabilizer. This move targets the low abdominal muscles, the transverse abdominis. There are two versions. The most basic…
Featured Move – 4th abdominal challenge – Traditional Oblique and Oblique Alternators
Today’s featured move, the fourth in the abdominal series, is another oblique challenger with two versions: Traditional Oblique and Oblique Alternators. These are great alternatives to the oblique twist sit-up OR additional options to include in a full abdominal series. Lie flat on your back, feet on the floor, with your knees bent. Cross the left ankle…
Can We Bring Real Changes?
Last Sunday, my husband and I went to the Maryland Youth Orchestra’s concert at Strathmore, a well known music hall in Bethesda, Maryland. Our Goddaughter and her two younger brothers were playing in this highly competitive orchestra. As I looked at the three different groups of performers (each a different age group), I realized more…
Holiday Events: Tips on Keeping Your Weight Stable
I don’t know how many holiday parties you and your family plan to attend this year, but that time is coming soon. Thanksgiving is over, but we have two more high calorie consumption holidays to go through. So far, I will have 6 holiday events to go to in December, starting on the first weekend…
Teach Your Children Well
I woke up suddenly this morning after a nightmare. As usual with nightmares, it didn’t make much sense, but I knew what it was about –Ferguson, Missouri and the deaths of young African American youths and men. I had spent all weekend reading editorials about “why whites just don’t get it” and I finally got…
Giving more than Thanks on Thanksgiving
HAPPY THANKSGIVING TO YOU AND YOUR FAMILY! Early this morning, many members in my bootcamp and I gathered at Dr. Rebecca Katz’s home for the Turkey Chase event in Bethesda, Maryland to raise funds for local charities. This Turkey Chase of 6.2 miles or 10K run is taking place everywhere, and many local charity organizations…
Whose Life Is It Anyway?
Each physician went into his specialty for a reason. Some of us, like me as an obstetrician, want to see the beginning of life while others do not mind dealing with the end of life. I knew I didn’t want to be a pediatrician shortly after my third year rotation in the Children’s hospital in…
Across the Bay Bridge 10K
Last Sunday, Dr. Marsha Seidelman, Dr. Mimi Nguyen (an orthodontist), my husband David, and I ran the Across the Bay Bridge 10K event. As you know, the Bay Bridge connects Annapolis to the Maryland Eastern Shore area, crossing the Chesapeake Bay. The Bay Bridge walk has been an annual event for decades (with occasional years…
Featured move – 3rd sit-up – the reverse lift
Today’s featured move is a reverse lift. It targets the lower abdomen - the transverse abdominis muscle. Lie on the mat, lift your legs, knees together and flexed gently. Your arms are down at your sides. As you tighten/contract the lower abdominal muscles lift the hips slightly off the floor, pause, and then slowly lower…
The Road Less Travelled
I just finished another on-call weekend, the second to the last weekend I will have to be on-call this year. It turned out to be among the “most brutal” on-call weekends I can remember from recent years. I worked from 7A.M. on Friday morning to 3P.M. on Sunday when I got to leave the hospital…