Eastern Physical & Lifestyle Medicine

04/29/2026

Easy spring meal! Brown rice (cooked in rice cooker), broccoli (frozen steam in bag), baby lima beans with corn (cooked from frozen), leftover potato salad.

04/25/2026

Eating fresh fruits and vegetables, even with pesticide residues, is generally considered healthier than consuming processed meats.

Health Risks of Processed Meats
Processed meats are linked to various health issues, including increased risks of cancer, heart disease, and diabetes. The World Health Organization classifies processed meats as a Group 1 carcinogen, meaning there is sufficient evidence that they can cause cancer
Pesticide Residues in Produce
While fresh fruits and vegetables may contain pesticide residues, studies indicate that the health benefits of consuming these foods outweigh the risks associated with pesticide exposure Washing produce can significantly reduce pesticide levels
Nutritional Value
Fresh fruits and vegetables provide essential vitamins, minerals, and fiber, which are crucial for overall health. In contrast, processed meats often lack these nutrients and can be high in unhealthy fats and sodium
In summary, prioritizing fresh produce over processed meats is advisable for maintaining better health.

04/25/2026

Breakfast: which do you choose?

Old Fashioned Oats (1/2 cup): 150 calories
Frozen Berries (1 cup): 70 calories
Soy Milk (1/2 cup): 50 calories
Water (1/2 cup)
Pinch of salt
Lots of cinnamon

270 calories
5.5 grams fat
13 grams fiber

VERSUS

Typical sausage, egg, cheese biscuit
580 calories
39 grams fat
2 grams fiber

04/19/2026

“Protein alone isn’t going to be that main driver of muscle maintenance or gain,” she said. “Protein supports the process, but consistent resistance training is truly what’s going to build and maintain muscle.”

Some nutrition scientists warn that thanks to social media trends, many people may be consuming too much protein.

04/19/2026

Could you talk a little bit more about the consequences of over consuming protein?

Beyond negatively affecting the kidneys, protein is high in calories. I have clients who eat large protein portions at their meals, and they’re not losing weight like they hoped. They heard, “Oh, protein’s good for weight loss,” but too much will still turn to fat.

Protein is way higher in calories than vegetables — about six times more for the same volume of food. That’s a lot of extra calories that you have to burn.

Forget influencers, nutritionist says. Here’s how much protein you really need, and why too much can actually hurt you.

04/15/2026

Easy summer weather meal! Lentil loaf: 4 cans low sodium lentils, purple onion, red bell pepper, bread crumbs, flax egg and barbecue sauce
Mashed potatoes: golden potatoes, vegetable broth, pat of vegan butter
Cucumber spears
All with salt and pepper as needed

04/12/2026

Eat the soy!!!! Tofu, soy sauce, edamame!

A common misconception about soy foods is that they promote breast cancer growth due to their phytoestrogens. However, there are two different types of estrogen receptors in the body—alpha and beta receptors. Soy phytoestrogens bind to and activate beta receptors, which have an anti-estrogenic effect, inhibiting the growth-promoting effects of actual estrogen. This is something we’ve known for more than ten years. So, where did this outdated notion that soy could increase breast cancer risk come from? A study on mice. It turns out, though, that we are not mice. Watch the video "Is Soy Healthy for Breast Cancer Survivors?" at http://bit.ly/2pEBUAe to learn more.

DOI: 10.1097/NT.0b013e31828fff54
PMID: 22648714, 14729654, 21955647, 3725149
see.nf/isoflav-usda

04/07/2026

While some fresh vegetables contain naturally occurring sodium, this is no reason to stop or reduce the consumption of fresh vegetables.

All Cheeses and ultra-processed foods contain much more sodium and should be avoided.

Fresh vegetables are naturally very low in sodium, typically containing less than 10mg per 100g serving. Most fresh produce, including lettuce, broccoli, and peppers, is considered "sodium-free" or "very low-sodium" (< 35mg), making them ideal for low-salt diets, while frozen options without sauces are equally healthy choices.

Key Sodium Data for Fresh Vegetables (Approximate):
Green Onion (1/4 cup): 10 mg
Iceberg Lettuce (1/6 head): 10 mg
Leaf Lettuce (1 1/2 cups): 35 mg
Radishes (1 cup): 45 mg
Sweet Potatoes (1 cup): 73 mg
Beets (1/2 cup): ~65 mg
Broccoli (1/2 cup): ~15 mg

04/06/2026

Plant based Easter lunch!
Deviled Golden potatoes
Fruit Salad
Broccoli salad
Just Egg quiche with peppers, onions, spinach and vegan cheese
Macaroni Salad

03/30/2026

https://www.youtube.com/watch?v=FtMFz9l5E74 Learn what to eat to reverse Type 2 Diabetes. Key points- eat the same meals through out the week, keep it very simple. This will make eating easier and less stressful.

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03/20/2026

03/20/2026

FIBER!

The food that fights cancer, feeds your gut, blocks toxins, and costs almost nothing? Nobody talks about it because there's no brand behind it.

Fiber.

It cannot be patented. It cannot be bottled. No influencer gets a sponsorship deal for telling you to eat more lentils. And yet fiber is one of the most extensively studied health interventions in the history of nutrition science.

Higher fiber intake consistently improves metabolic markers, satiety, and microbial diversity. It lowers the risk of colon cancer and type 2 diabetes. Diverse fiber types feed different beneficial gut microbes, which translates to lower inflammation and stronger immune resilience.

Emerging research even suggests certain fibers may help reduce the absorption of microplastics, which are now found in human blood and tissue.

Most adults get roughly half the fiber they need. Not because fiber is hard to find. Because no one is selling it to you.

Beans. Lentils. Oats. Berries. Broccoli. Sweet potatoes. Flaxseed. These are not trendy. They are foundational.

As a physician, I can tell you that the most powerful changes I see in my patients rarely come from a new supplement. They come from the boring stuff done consistently.

Fiber is the most underrated tool in your kitchen. Start paying attention to it.