Nutrition & Wellness

Is Yogurt Really Healthy?

Is Yogurt Really Healthy?

From children’s lunchboxes to trendy breakfast cafes, yogurt is a staple. In fact, individuals in the United States consume, on average, fourteen pounds of dairy yogurt each year. Still, with emerging research raising questions regarding dairy’s health implications, is yogurt really the health panacea it has been characterized to be?

Maryam Jawid

Green Leafy Vegetables Essential for Muscle Strength

Green Leafy Vegetables Essential for Muscle Strength

Eating just one cup of leafy green vegetables every day could boost muscle function, according to new Edith Cowan University (ECU) research.

The study, published today in the Journal of Nutrition, found that people who consumed a nitrate-rich diet, predominantly from vegetables, had significantly better muscle function of their lower limb.

Poor muscle function is linked to greater risk of falls and fractures and is considered a key indicator of general health and wellbeing.

Walnuts Nutrition Helps Both Your Heart & Mood

Walnuts Nutrition Helps Both Your Heart & Mood

What are health benefits of walnuts? There might be a decent amount of calories in walnuts nutrition, but they also come packed with healthy fats, antioxidants and minerals. According to studies, eating walnuts can help improve your mood, considering they contain one of the highest amounts of omega-3 fats of any nut. [T]hey’re also known to support heart health and fight heart disease by lowering triglyceride levels and reducing dangerous plaque formation in the arteries.

3 Foods Destroying Your Health

3 Foods Destroying Your Health

In this video, Dr. Jack Wolfson, DO, a proponent of the paleolithic diet, discusses three foods—corn, potatoes, and soy— that undermine health, noting that these dietary staples are largely genetically modified and negatively impact the gut, which is integral to overall health and wellness. Still, he gives yams and sweet potatoes a thumbs up, as hunter-gatherers most likely ate root vegetables. Dr. Wolfson also highlights soy’s unique vices, particularly its ability to frustrate thyroid function and other bodily systems.

How to Kick Sugar Off Your Plate and Out of Your Life

How to Kick Sugar Off Your Plate and Out of Your Life

When it comes to sugar addiction, believe me, I feel your pain. . . . But when you cut out sugar – whether by going cold turkey or by tapering off – all sorts of wonderful health changes begin to kick in almost immediately.

[A] sugar-heavy diet helps rapidly age all your organs – including your skin – while putting you on the fast-track to obesity, diabetes, heart disease, neurological decline, autoimmune disorders and a litany of other avoidable, life-altering diseases. In short . . .

The Health Benefits of Ginger

The Health Benefits of Ginger

Ginger is perhaps the most famous member of the Zingiberaceae family, which contains about 1600 known species (including turmeric, cardamom, and galangal!).

Ginger is extremely nutrient dense . . . Five slices of raw ginger root contain 9 calories and small amounts of manganese, copper, potassium, magnesium, vitamin B6, and vitamin C, and fiber. . . .

[G]inger has also been found to have anti-inflammatory, anti-cancer, neuroprotective, cardioprotective, anti-obesity, anti-diabetic, lung-protective, anti-pain . . .

Are You Still Consuming Dairy?

Are You Still Consuming Dairy?

Dairy is nature’s perfect food, right? Well yes, for CALVES! According to Dr. Mark Hyman, even those who can generally tolerate diary should eschew it. Widely-beloved yogurt, a food largely deemed as healthy, does not get a green light from Dr. Hyman either. He explains dairy’s pitfalls and that avoiding it helps to prevent various health conditions such as osteoporosis, acne, digestive disorders, obesity, and even certain cancers.

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Publisher’s Note on Ketogenic Diets: This section includes articles that promote and discourage ketogenic diets, as the research is somewhat inconsistent. Some studies indicate that such eating habits may benefit those suffering from autism, multiple sclerosis, and epilepsy. Certain research also shows that a ketogenic diet facilitates fat loss, increases HDL, and bolsters health otherwise. Still, other studies reveal that this diet can potentially damage your gut, triggering inflammation, intestinal permeability, and other ills. The high fat, low fiber content that characterizes the ketogenic diet seems to largely fuel these undesirable effects. Accordingly, it seems prudent to adopt a “common sense” approach if pursuing weight loss or other health goals via a ketogenic regimen. To maintain a high fiber diet, eat an abundance of low sugar, non-starchy vegetables and fruits (e.g. broccoli, asparagus, tomatoes, carrots, spinach, berries, kiwi, etc.). Moreover, consume salubrious fats such as cold-pressed olive oil, raw coconut oil, raw butter (occasionally), raw goat cheese, avocado, raw nuts and seeds, and the like, rather than adulterated dairy products, bacon, and other deleterious, fatty foods. Note, however, that a ketogenic diet is a tool to achieve a health goal, not necessarily a permanent solution. Long-term, enjoying diverse fruits and vegetables, organic poultry, grass-fed meats, and raw nuts and seeds will provide a well-rounded nutritional profile that facilitates health and wellness.

*This Publisher’s Note is not medical advice. Please consult with your physician regarding any health concerns. Acting on any information provided on this site is done so at your own risk.

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Green Leafy Vegetables Essential for Muscle Strength

Green Leafy Vegetables Essential for Muscle Strength

Eating just one cup of leafy green vegetables every day could boost muscle function, according to new Edith Cowan University (ECU) research.

The study, published today in the Journal of Nutrition, found that people who consumed a nitrate-rich diet, predominantly from vegetables, had significantly better muscle function of their lower limb.

Poor muscle function is linked to greater risk of falls and fractures and is considered a key indicator of general health and wellbeing.

Walnuts Nutrition Helps Both Your Heart & Mood

Walnuts Nutrition Helps Both Your Heart & Mood

What are health benefits of walnuts? There might be a decent amount of calories in walnuts nutrition, but they also come packed with healthy fats, antioxidants and minerals. According to studies, eating walnuts can help improve your mood, considering they contain one of the highest amounts of omega-3 fats of any nut. [T]hey’re also known to support heart health and fight heart disease by lowering triglyceride levels and reducing dangerous plaque formation in the arteries.

Is Yogurt Really Healthy?

Is Yogurt Really Healthy?

From children’s lunchboxes to trendy breakfast cafes, yogurt is a staple. In fact, individuals in the United States consume, on average, fourteen pounds of dairy yogurt each year. Still, with emerging research raising questions regarding dairy’s health implications, is yogurt really the health panacea it has been characterized to be?

Maryam Jawid

3 Foods Destroying Your Health

3 Foods Destroying Your Health

In this video, Dr. Jack Wolfson, DO, a proponent of the paleolithic diet, discusses three foods—corn, potatoes, and soy— that undermine health, noting that these dietary staples are largely genetically modified and negatively impact the gut, which is integral to overall health and wellness. Still, he gives yams and sweet potatoes a thumbs up, as hunter-gatherers most likely ate root vegetables. Dr. Wolfson also highlights soy’s unique vices, particularly its ability to frustrate thyroid function and other bodily systems.

How to Kick Sugar Off Your Plate and Out of Your Life

How to Kick Sugar Off Your Plate and Out of Your Life

When it comes to sugar addiction, believe me, I feel your pain. . . . But when you cut out sugar – whether by going cold turkey or by tapering off – all sorts of wonderful health changes begin to kick in almost immediately.

[A] sugar-heavy diet helps rapidly age all your organs – including your skin – while putting you on the fast-track to obesity, diabetes, heart disease, neurological decline, autoimmune disorders and a litany of other avoidable, life-altering diseases. In short . . .

The Health Benefits of Ginger

The Health Benefits of Ginger

Ginger is perhaps the most famous member of the Zingiberaceae family, which contains about 1600 known species (including turmeric, cardamom, and galangal!).

Ginger is extremely nutrient dense . . . Five slices of raw ginger root contain 9 calories and small amounts of manganese, copper, potassium, magnesium, vitamin B6, and vitamin C, and fiber. . . .

[G]inger has also been found to have anti-inflammatory, anti-cancer, neuroprotective, cardioprotective, anti-obesity, anti-diabetic, lung-protective, anti-pain . . .

Are You Still Consuming Dairy?

Are You Still Consuming Dairy?

Dairy is nature’s perfect food, right? Well yes, for CALVES! According to Dr. Mark Hyman, even those who can generally tolerate diary should eschew it. Widely-beloved yogurt, a food largely deemed as healthy, does not get a green light from Dr. Hyman either. He explains dairy’s pitfalls and that avoiding it helps to prevent various health conditions such as osteoporosis, acne, digestive disorders, obesity, and even certain cancers.

Schisandra Benefits Adrenals and the Liver

Schisandra Benefits Adrenals and the Liver

Want to have more energy, better digestion and skin that’s resilient to the signs of aging? Then you’ll want to learn about schisandra, a type of medicinal berry with multiple healing properties that has been utilized in Traditional Chinese Medicine (TCM) for thousands of years.

It’s most well-known for boosting liver function and helping with adrenal functions to help prevent adrenal fatigue, but schisandra benefits go even further.

Keto Diet Food List, Including Best Keto Foods vs. Worst

Keto Diet Food List, Including Best Keto Foods vs. Worst

The ketogenic (or “keto”) diet is a very high-fat, very low-carb diet that has gained tons of attention lately for its weight loss benefits. The goal of the keto diet is to enter and then stay in a metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates (glucose).

In the typical diet, our bodies (brains and muscles) are fueled by glucose (a type of sugar) that we get from eating carbohydrate foods. But if those carbs stop coming in and glucose levels drop . . .

Fried Food Intake Linked to Heightened Serious Heart Disease and Stroke Risk

Fried Food Intake Linked to Heightened Serious Heart Disease and Stroke Risk

Risk rises with each additional weekly 114 g serving, pooled data analysis shows

Fried-food intake is linked to a heightened risk of major heart disease and stroke . . .

[The researchers’] analysis showed that compared with the lowest category of weekly fried food consumption, the highest was associated with a 28% heightened risk of major cardiovascular events; a 22% heightened risk of coronary heart disease; and a 37% heightened risk of heart failure.

Artificially Sweetened Drinks May Not Be Heart Healthier Than Sugary Drinks

Artificially Sweetened Drinks May Not Be Heart Healthier Than Sugary Drinks

Research shows high consumption of both types of beverages associated with higher risk of heart disease

Sugary drinks and artificially sweetened beverages are associated with a higher risk of cardiovascular disease, which suggests artificially sweetened beverages may not be the healthy alternative they are often claimed to be, according to a research letter in the Journal of the American College of Cardiology.

Mucilaginous Fiber: The Good, the Bad, and the Gooey

Mucilaginous Fiber: The Good, the Bad, and the Gooey

Chia seeds, flaxseeds, and agar agar all contain a type of vicious, soluble fiber called mucilage that swells up and becomes gelatinous and gooey when it makes contact with water.

It’s true that fiber does some amazing things for or bodies . . . and mucilaginous fiber is no exception. But, there are some situations where mucilage may actually aggravate certain health problems and be worth avoiding (at least temporarily!). Understanding the wide spectrum of health effects from this fiber . . .

Fat as Fuel: Can the Ketogenic Diet Effectively Support Exercise?

Fat as Fuel: Can the Ketogenic Diet Effectively Support Exercise?

Nutrition guidelines consistently evolve, and athletic dietary recommendations are no exception. While sports nutrition has traditionally emphasized high-carbohydrate meals, experts are now considering fat’s ability to support, and even enhance, athletic endeavors via the ketogenic diet. From casual exercisers to elite athletes, discover whether the ketogenic diet is an efficient solution to maximize sports performance.

Maryam Jawid

Dr. David Perlmutter: The Fatburn Fix with Dr. Catherine Shanahan

Dr. David Perlmutter: The Fatburn Fix with Dr. Catherine Shanahan

In this video, Dr. David Perlmutter discusses Dr. Catherine Shanahan’s book, The Fatburn Fix. Dr. Shanahan delves into the importance of dietary fat, particularly emphasizing the need to consume healthy, largely unprocessed fats rather than adulterated and exploited fat sources that fuel disease and erode metabolic health.

10 Research-Backed Reasons to Love Garlic

10 Research-Backed Reasons to Love Garlic

[G]arlic is, after all, a staple in most cuisines — it adds flavor, spice, and depth to almost every dish. The kitchen just wouldn’t be the same without it!

But here’s the truth: Garlic is SO much more than just a flavorful ingredient to add to your dinner. In fact, I’d argue that garlic is one of the most incredible — and wildly underappreciated — superfoods in the world.

Keep reading for 10 research-backed reasons to absolutely love garlic.

Is It Better to Eat Veggies Raw or Cooked?

Is It Better to Eat Veggies Raw or Cooked?

Eating 8+ servings of fresh vegetables and fruits daily lowers risk of chronic disease more than any other dietary factor . . . but is it better to eat those veggies raw or cooked? There are many people out there who will tell you that cooking vegetables destroys the nutrients and beneficial enzymes within. This is partially true. It is also true that cooking vegetables makes many of the nutrients within more easily absorbed and used by your body. So, which is better . . .

Vegans, Vegetarians and Pescatarians May Be at Higher Risk of Bone Fractures

Vegans, Vegetarians and Pescatarians May Be at Higher Risk of Bone Fractures

Compared with people who ate meat, vegans with lower calcium and protein intakes on average, had a 43% higher risk of fractures anywhere in the body (total fractures), as well as higher risks of site-specific fractures of the hips, legs and vertebrae, according to a study published in the open access journal BMC Medicine. Vegetarians and people who ate fish but not meat had a higher risk of hip fractures . . .

Leyla Weighs In: The Dangers of Acrylamide

Leyla Weighs In: The Dangers of Acrylamide

What is acrylamide? It’s a chemical compound that usually forms in starchy foods like breads, cakes, cookies, crackers, cereals and potatoes . . . when they are baked, roasted or fried at high temperatures (at least 248 degrees F).

The chemical reaction known as Maillard browning occurs when amino acids such as asparagine and sugars such as glucose and fructose present in starchy foods are heated. This browning of food produces acrylamide. . . .

Why should you be concerned? Acrylamide is a human carcinogen.

The Sirtfood Diet: Fast Track to Weight Loss and Vitality or Questionable Fad?

The Sirtfood Diet: Fast Track to Weight Loss and Vitality or Questionable Fad?

Between its popularity among celebrities and promises of dark chocolate and red wine, the Sirtfood Diet has stormed into the weight-loss sphere. Amidst a sea of different diet recommendations, gathering science-backed information is key to finding the most sustainable and health-promoting eating pattern. Find out what the Sirtfood Diet really is, uncover the pitfalls that media headlines fail to acknowledge, and discover whether the Sirtfood Diet really merits a place in the spotlight.

Maryam Jawid

Broccoli Sprouts: A Powerful Superfood Rich in Sulforaphane

Broccoli Sprouts: A Powerful Superfood Rich in Sulforaphane

Some diet changes are tough—but some are super-easy. And happily for us, the simplest changes are often the most powerful.

Today, I’m hoping to encourage you to add one single food to your diet—a food that may dramatically reduce your risk for cancer. Want more? It can also help you build strong bones, detox your body, and stay slim… and that’s just for starters.

10 Science-Backed Benefits of Apple Cider Vinegar – Separating Facts from Fiction

10 Science-Backed Benefits of Apple Cider Vinegar – Separating Facts from Fiction

Growing up, your parents probably told you that an apple a day keeps the doctor away. Turns out, apple cider vinegar may do just the same. From weight loss to cold and cough remedies to insect repellent, this superfood seems to be good for, well, just about everything.

But is apple cider vinegar truly a superfood? Or is it a superfad? And how many of the so-called benefits are backed by scientific evidence?

How Do Grains, Legumes and Dairy Cause a Leaky Gut?<br>Part 2: Saponins and Protease Inhibitors

How Do Grains, Legumes and Dairy Cause a Leaky Gut?
Part 2: Saponins and Protease Inhibitors

One of the fundamental principles of the Paleo diet is to support gut health.

[Grains contain] lectins [that]can damage the gut, either by directly harming the cells that line our intestines or by allowing foreign substances to “leak” through the gut wall and enter the bloodstream.

But, lectins aren’t the only way certain foods can cause a leaky gut! Grains and legumes contain saponins and protease inhibitors . .

7 Reasons to Avoid Pumpkin Spice Lattes This Fall

7 Reasons to Avoid Pumpkin Spice Lattes This Fall

Fall is . . . here! That means cozy sweaters, changing leaves, and — you guessed it! — pumpkin spice everything. In particular, pumpkin spice lattes are a classic fall treat.

I get it! Who doesn’t love the warm flavors of fall and sipping on a hot drink? Yet, I don’t love all the nasty ingredients most coffee shops put in their pumpkin spice lattes. Most don’t actually contain any REAL pumpkin. . . .

Read on to find out what’s hiding in your pumpkin spice latte.

Probiotics and Gut Health: Is Your Probiotic Harming Your Gut?

Probiotics and Gut Health: Is Your Probiotic Harming Your Gut?

Most people reach for probiotics as a way of promoting gut and whole-body health, but today we explore the reasons why you may want to do just the opposite.

Why Gut Health Matters

Modern science has uncovered that approximately ¾ of your immune system resides in the intestinal tract (your gut). Your gut flora refers to the microbial diversity of your gut, which runs upwards of 500 species. Whether your gut promotes ‘good’ or ‘poor’ health relies heavily . . .

Are All Lectins Bad? (and what are lectins, anyway?)

Are All Lectins Bad? (and what are lectins, anyway?)

The word “lectin” is often misused within the Paleo community. You’ll hear phrases like “grains are bad because they’re full of lectins”. While this is basically true, not all lectins are bad.

Lectins are a large class of carbohydrate-binding proteins found in all forms of life, including the human body. Many types of receptors embedded in the cells in our bodies are lectins.

In plants, the roles of lectins are still being identified . . .

The Power & Science of Adaptogens from a Functional Medicine Expert

The Power & Science of Adaptogens from a Functional Medicine Expert

Adaptogens are plant medicines - but not just any old plant medicines. . . .

Adaptogens have a balancing effect on something called the hypothalamic-pituitary-endocrine axis. This is the delicate dance between your brain and hormone system, and include your brain-adrenal (HPA) axis, brain-thyroid (HPT), and brain-gonadal axis (HPG). You need all these communication systems working in perfect harmony for a healthy mood, metabolism, energy, immune system . . .

5 Easy Swaps for Your Favorite Dairy Products

5 Easy Swaps for Your Favorite Dairy Products

Dairy is a staple of the Standard American Diet, but it has traditionally been considered not to be a part of a standard Paleo diet. The science really isn’t cut and dry though, especially when it comes to high-quality grass-fed dairy, so I consider dairy a grey-area food—it’s health benefits are considerable, but many people (myself included!) find it causes inflammation we’d rather do without. If you’ve discovered you can’t tolerate dairy, don’t despair! Make these easy swaps

How Oxalates Affect Your Gut, Urinary Tract, and Risk of Autoimmune Conditions

How Oxalates Affect Your Gut, Urinary Tract, and Risk of Autoimmune Conditions

In personalized lifestyle medicine, sometimes one person’s superfood is another person’s poison. Such is the case with oxalates, which are found in high concentrations in many presumed health foods. Once I started testing, I realized that many of my patients were experiencing the downstream consequences of excess oxalate intake, usually in the form of green smoothies full of spinach, kale, and other greens.

Is Pork Bad for You or Safe to Eat

Is Pork Bad for You or Safe to Eat

Pork is one of the most popular forms of meat globally, with many Americans wanting to name bacon the national food of the U.S. Despite its popularity, it’s essential to understand the potential correlation to various health issues . . .

There are many reasons people choose to refrain from eating pork. Here are the top reasons:

Parasites and Viruses from Pigs

Pigs are often carriers of parasites and viruses. Pigs will eat anything . . .

The WHYs behind the Autoimmune Protocol: Nightshades

The WHYs behind the Autoimmune Protocol: Nightshades

Tomatoes, potatoes, eggplants, sweet and hot peppers (but not black pepper), and chili-based spices (including paprika) all come from plants which are members of the nightshade family. Nightshades can be problematic for many people due to their lectin, saponin and/or capsaicin content. They tend to be even more problematic for those with autoimmune disease . . .

Tips for Preparing an Immune-Balancing Meal

Tips for Preparing an Immune-Balancing Meal

With the COVID-19 crisis, many of us have turned to finding ways to support the immune system through diet and lifestyle as one part of our protection plans. In that spirit, I want to share tips for preparing immune-balancing meals. Rather than focusing on one or two immune-supportive superfoods or nutrients, I will focus on how to incorporate immune-balancing strategies in every meal.

Fructose, a “Safer Sugar?”

Fructose, a “Safer Sugar?”

Lately, in an apparent attempt to push back from the negativity surrounding high fructose corn syrup, there seems to be an increase in the number of articles published touting the advantages of fructose as a “safer sugar.” The main point that is so often emphasized is that unlike glucose, fructose does not seem to increase insulin. Increasing insulin, which is how our bodies cope with increased glucose levels, may, when it’s constantly challenged, lead to a state . . .

Taking a Break from Alcohol? 5 Tips to Help You Succeed

Taking a Break from Alcohol? 5 Tips to Help You Succeed

Thinking about going alcohol-free for a while? Perhaps you are on a cleanse and want to be able to socialize without feeling tempted at dinners. Maybe you entertain clients for work and often feel pressure to drink, but you’d like to decrease your intake. It’s possible you’ve had one too many mornings of alcohol induced lethargy and you’re sick of it. Whatever your motivation, these tips are a great place to start . . .

Chicken, Beef, or Fish: Which Protein Should You Choose?

Chicken, Beef, or Fish: Which Protein Should You Choose?

There are many ways to get protein in your diet, including from mammals, fish, poultry, and even legumes, vegetables, and some grains. In fact, I always advise getting nutrients from a wide variety of fresh, organic foods. However, as I’ve counseled thousands of patients in my clinic, your diet’s not complete without protein from animals.

I’m often asked about whether one source of protein is better than another. First, let’s talk about what protein is . . .

Dr. Christiane Northrup: The Power of Optimal Hydration

Dr. Christiane Northrup: The Power of Optimal Hydration

In this video, Dr. Northrup discusses the importance of drinking and eating sufficient water. Dehydration negatively impacts the body, causing constipation, dry mouth, exhaustion, headaches, joint aches and pains, poor mental acuity, and more. Dr. Northrup delves into this topic, explaining the signs of dehydration, the conditions and diseases that it triggers, the ways to maximize water’s hydrating effects and much more.

Are Pseudograins Pseudobad?

Are Pseudograins Pseudobad?

Pseudograins are the starchy seeds or fruits of broadleaf plants—the most common of which are amaranth, buckwheat, chia, and quinoa—whereas cereal grains are the starchy seeds of grasses. Pseudograins definitely provide more nutrition than grains . . .

[But][p]seudograins contain many of the same problematic compounds found in grains and legumes—including prolamins, agglutinins, saponins, phytates and digestive enzyme inhibitors—although the amounts tend to be lower.

4 Reasons to Reach for Sweet Cherries When Coping with Stress

4 Reasons to Reach for Sweet Cherries When Coping with Stress

We are a stress-obsessed society. . . . And prolonged stress has been proven to do a number on our health. In fact, chronic stress can often leave us addicted to sugar and caffeine, with elevated blood pressure, inflammation, fatigue, irregular sleep patterns, and more.

[O]ne of the biggest ways to fight stress, is with a healthy, nutrient-dense diet. And one of my favorite foods to incorporate into my diet is sweet Northwest-grown cherries.


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