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!
An Evening Gathering of the Lady Docs
Last Sunday, our boot camp had our second annual get together. During this past year, we had a few fun gatherings such as an evening at the Washington Post’s “Top Docs” event, an afternoon cooking with Joe Yonan, the vegetarian chef and chief editor of the Washington Post’s Food and Travel section, watching the documentary…
Featured Move: The Basic Sit-Up
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Update on the 2014 Army Ten Miler
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Obesity: Nature or Nurture?
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Time of Fear, Time of Love: Are You Living Your Life?
I am sure many of you are living in “fear” mode over the last few months. The Middle East seems to be in one of its most chaotic and unsafe moments. One innocent man after another was beheaded with the barbaric murder shown around the world on video and social media, side by side with…
Dr. Nadia Hashimi on WTOP – Youth Exercise Leads to Cognitive Development
Dr. Nadia Hashimi was interviewed on WTOP regarding a recent study showing the advantages of exercise for youth. She pointed out that although the most obvious benefits include becoming more physically fit and reducing the risk of obesity, this study showed that cognitive skills actually improved with exercise. She said that the results of the…
Lady Docs Bootcamp On the Air
Paula Wolfson, health reporter for WTOP 103.5, joined Lady Docs at bootcamp on Saturday, September 20th. Troy, Thu and I had the pleasure of chatting with her afterwards as over 20 bootcampers caught up over brunch after being away at various times over the summer. Paula likened our group to a sisterhood, which it certainly…
The Week of Doing Nothing
This year, my time off was a bit unconventional (for me). My two partners and I have agreed on four weeks of vacation each year for a long time now. We are, however, such workaholics that none of us has taken full advantage of our vacation time. Every year, we carry over quite a few…
A Physician’s Personal Weight Management Journey
I was an overweight adolescent and young adult. By age 10 I was dieting and I continue to have to focus on managing my weight to this day, over 40 years later. I’m only 5’2” tall and never had a growth spurt, so while others were eating to their heart’s content and growing, I was…
Push-Ups: Upper Body and Core Strength Using Your Own Body Weight
Pushups are a great body weight exercise used to strengthen the upper body and improve core strength. The chest, arms, shoulders, back and neck are all involved. Select from the following 6 push up options to incorporate into your exercise routine! They are all demonstrated in the video above and the photos below. Wall Push…