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Archive Category: Nutrition and Diet

Intermittent Fasting–A Brief “Skinny”

May 12th, 2020

Intermittent fasting has been proposed as an effective means of supporting weight loss and well as helping maintain ketosis. It involves fasting up to 14 hours per day with the goals of supporting ketosis and calorie restriction. In and of itself, intermittent fasting alone will not support weight loss. Nutrient intake, nutrient diversity, nutrient density, and caloric balance are still required. In other words, intermittent fasting while eating bon bons remains unhealthy and unlikely to support weight loss.


My general recommendation for intermittent fasting is to avoid eating after dinner, and preferably finish dinner by 7:00PM. Fast overnight at least 12 hours—late night snacking can really complicate our metabolism. I also recommend avoiding snacking between meals. Changes in meal content—including lots of vegetables (especially leafy greens!), healthy fats, and small portion of healthfully raised protein sources—can sustain us between meals. Since this may be especially difficult for those with reactive hypoglycemia—please schedule an appointment to discuss dietary and supplement support.


The science in a nutshell: When we eat (especially carbohydrates but proteins, too), insulin is released. Insulin is all about getting glucose out of our bloodstream and STORING energy (AKA, fat!). When all is working as designed, insulin is secreted after a meal, keeping blood glucose levels optimal. Then blood glucose starts to dip and the liver releases glucagon (another hormone). Glucagon REMOVES energy from storage in order to keep blood glucose optimal between meals and during our overnight fast. If we are constantly eating, snacking, throughout the day, insulin remains the required hormone. When insulin is elevated, weight loss is impossible. If you do have a snack, be sure that it includes a healthy fat (nuts, seeds, avocado, etc.) and avoid carbs (crackers, chips, cookies, etc.).


Some meal ideas!


  • Breakfast:
    • Ground turkey seasoned with rubbed sage, garlic salt, and a pinch of fennel and caraway seeds. Add chopped celery or fennel bulb, cubed golden beet, and red cabbage. Sauté until vegetables are done.
    • Paleo granola (lots of varieties to choose from—just watch serving size!) with 1 tsp melted coconut oil or butter.
    • Egg scramble—Sauté leafy greens (Swiss chard, kale, beet greens and stem, romaine) with chipped carrot, and mushrooms. When almost cooked, pour off water released from the mushrooms and add egg. Scramble it up and cook until egg is done.
    • Sauté fresh vegetables (try new combinations) and add tempeh or cooked leftover meat (chicken, pork, beef, salmon)
  • Lunch:
    • Well, my favorite is leftover breakfast!
    • Mixed greens with sardines and olive oil/balsamic vinegar combo. I like Navidi’s options!
    • Leftover dinner J
    • Whole-fat yogurt with nuts and berries
  • Dinner:
    • Chicken roasted in crockpot with side salad (greens, radishes, cooked and cooled beets, etc) and olive oil/vinegar.
    • Salmon curry—combine coconut milk with 1 – 2 tbsp curry paste, add vegetables (carrots, turmeric, water chestnuts, celery, etc) and simmer until almost done. Layer fish filet on top, cover, and poach fish until cooked through. I usually turn the filets after about 3 – 5 minutes.
    • Homemade meatloaf using ground turkey or ground beef or tempeh. Omit the bread crumbs but add an extra egg to help it stick together. I like to add chopped onions and bell peppers, oregano, a little tomato paste, garlic. Serve with steamed broccoli drizzled with olive oil.


I’ll admit I’m a lazy cook. I make mostly plain proteins and serve with sides of sautéed vegetables and/or salad. Give a lot of variety in combinations later!

Some other important tips if you are trying to lose weight: watch portion sizes, use a smaller plate to help your brain “understand” portion size, eat at your dining table, chew food thoroughly, put your fork down between bites, savor your repast!

Photo by Casey Lee on Unsplash

Banned Substances in Your Groceries??

June 3rd, 2019

There are a number of banned substances that make their way into our food supply. Fortunately there are options available to minimize exposure. Check out this fun article–it even has an interactive “grocery store” that lets you “check out” some groceries as well as find out how to avoid the exposure. also lists their “Dirty Dozen” and “Clean Fifteen” to help with our grocery budgets.

Dietary Risks for Cancer

June 3rd, 2019

Recent research continues to state the obvious: that a poor diet is associated with increased risk of cancers. Those with diets rich in fruits, vegetables and whole grains had lower incidences of cancer than those eating a diet high in processed meats, red meat, and sugar. So be sure to load up your plate with lots of colorful vegetables and fruit, with a little protein and healthy fat, and skip the processed foods and refined sugar. Remember to exercise daily, too–summer is a great time to get outdoors and move!!

Coffee May Reduce Risk of Rosacea

May 7th, 2019

This is exciting news for those who love coffee but have been avoiding it due to rosacea. Research has been released indicating that coffee may actually have a protective effect against rosacea. This result did not apply to tea, chocolate, or other caffeine sources. And certainly, if you have high blood pressure or other health reasons for avoiding coffee, do not indulge. But if you’ve been avoiding coffee due to concerns about rosacea, you may safely enjoy a cup of coffee 🙂

Carnitine and Choline–Friends or Foes?

March 26th, 2019

So, you may or may not have heard the buzz about TMAO (trimethylamine N-oxide). It is formed in by the gut flora from  TMA (trimethylamine) and has been associated with increased risk of cardiovascular disease and stroke. The resulting response was to recommend diets void of meats, eggs, and dairy since they are sources of TMA. But the answer is not quite that simple. For example, fish consumption is not associated with an increased risk of heart disease. And further studies are revealing that the conversion to TMAO is due to the gut microbiome more than the diet itself. Certainly, limit consumption of animal products to healthfully-raised, organic, and in limited quantities (ie, a 4 oz serving max); eat lots of vegetables (especially cruciferous vegetables such as broccoli and cauliflower); include berries in your diet; eat some walnuts; include fiber (vegetables again!) and fermented foods; get exercise; get adequate sleep. Eat whole food and avoid packaged and processed foods, period. I just don’t believe that eating should be as difficult as we are making it!

Intermittent Fasting? Or Skip Dinner??

March 7th, 2019

Intermittent fasting has become a popular way to try and lose weight. Certainly, reducing caloric content and avoiding between meal snacking can support weight loss. However, interestingly, newer research is showing our metabolic rate is supported by having breakfast be the largest meal, then lunch, with only a light dinner. Better, yet, having breakfast be the largest meal followed by a mid-afternoon lunch and skipping dinner. They do point out that, during famine situations, eating the most calories at dinner may be beneficial. Oh, we have so much more to learn. But my favorite quote is of Michael Pollan: “Eat Real Food. Not Too Much. Mostly Plants.” To your health!!

Sugar Smacks–Like We Need Another Reason to Avoid It

July 13th, 2018

Hopefully, no one believes that Sugar Smacks cereal is a healthy way to start the day. But now it is also associated with a multi-state Salmonella outbreak. If you have any of this cereal in your cupboard, please dispose of it. Instead, focus on a healthy breakfast of fruit, vegetables, and egg or healthfully-raised meat or fish. My breakfast today (wish I had taken a photo!): quail eggs sauteed with red cabbage and broccoli. To Your Health!!

Vitamin C for Your Brain Function!

May 18th, 2018

Love this article on the importance of adequate Vitamin C for brain function. This is just another in a list of many reasons to supplement Vitamin C. I often prescribe it to “bowel tolerance” or a maximum of 10,000 mg daily in divided doses. I know others who prescribe even higher doses via IV therapies. A minimal dose in my opinion is 1,000 mg Vitamin C twice daily. AND eat those Vitamin C-rich foods, too!!

Kiwi for Vitamin C!

“Organic” Jargon? This may help . . .

May 1st, 2018

Are you having trouble with the labeling of our foods? Organic, Grass-fed, Pasture-raised, etc. Lions and tigers and bears, oh, my! Here is an article that may shed some light on the nuances of labeling. also has helpful pages–check them out as well. To your health!!

EWG’s Dirty Dozen–Foods Highest in Pesticides

April 10th, 2018

EWG has published their 2018 report for the “dirtiest” fruits and vegetables when it comes to pesticide residues. Strawberries and spinach top the list. Check out the full list here — a great way to support your grocery budget decisions.

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