Health Yourself

05/05/2026

Celebrating our love of Mexican food with vegan enchiladas on this Cinco de Mayo 🎉🌶️🌱

28/04/2026

Vegan sausage made with fava beans, organic green beans and cauliflower sautéed with sweet onions and a little Thai chili for a kick, topped with nutritional yeast for a delicious cheesy flavor, over potato purée 🌱
(Link for sausage in comments)

23/04/2026

Add beans/lentils in place of meat in soups and salads for an easy protein swap- the health benefits are substantial! 🌱

Even just shifting towards a more plant-based diet can have meaningful health benefits. Based on more than a dozen randomized controlled trials, replacing about a third of your protein intake from animal sources with plant-based sources can significantly improve blood sugar control.
Consumption of animal protein (from dairy, fish, and other meat) increases insulin resistance, which is a cause of pre-diabetes and type 2 diabetes. In contrast, plant-based foods can improve insulin sensitivity.

One possible reason may be the branched-chain amino acids (BCAAs), which are more concentrated in animal protein. If you give vegans BCAA supplements, they can become as insulin-resistant as meat eaters. After stopping the supplements, their insulin sensitivity improves again.

Insulin resistance also directly correlates with increased saturated fat inside your muscles. You can see substantial and consistent insulin resistance after just a single day consuming a diet high in saturated fat. In fact, even a single meal rich in saturated fat reduces insulin sensitivity.
And it turns out that a BCAA breakdown product appears to stimulate fat uptake and accumulation within muscle cells.

Start by making simple changes. Use beans instead of beef in tacos, chickpeas instead of chicken or tuna in salads, and soy milk instead of cow's milk.

See the video see.nf/oatmealfordiabetes to learn more.

PMID: 26633472, 31451269, 30739809, 27346343, 28145418, 10690948, 30354823, 27733250, 12493085, 26950361

20/04/2026

Pierogis with kale, broccoli, sweet onion, garlic and nutritional yeast, sautéed in avocado oil.

15/04/2026

Eat leafy greens daily for big health benefits! 🌱

If I could get every patient to do one thing, it would be this: eat leafy greens every single day.

Research on leafy green consumption consistently shows some of the most powerful health associations in nutrition science. A large study published in Neurology found that older adults who ate one serving of leafy greens per day had cognitive function equivalent to adults 11 years younger.

Eleven years.

From leafy greens.

Leafy greens are nutritional powerhouses. They contain folate, vitamin K, lutein, beta-carotene, nitrates, and a wide array of polyphenols that support brain health, cardiovascular function, bone density, and cellular repair.

In my practice, I ask patients to put at least one big handful of leafy greens on their plate every day. Not a garnish. A real portion.

Spinach in your smoothie. Kale massaged with lemon in a salad. Arugula tossed with pasta. Collards wrapped around beans. Swiss chard sauteed with garlic.

Start with the ones you actually like. Baby spinach is mild and easy. Arugula adds peppery flavor to everything. Romaine is a great base for sandwiches and salads.

One serving a day. That's all. Fifteen minutes of prep. A lifetime of benefit.

Nothing else in the supermarket offers so much for so little effort.

Your brain is waiting for its greens. Deliver them.

What's your favorite leafy green?

14/04/2026

Buy organics to avoid nasty pesticides and insecticides. 🌱

13/04/2026

Research consistently shows that processed foods are associated with inflammation and chronic diseases. Choose whole foods, particularly organic veggies, fruits, legumes and grains. 🌱

13/04/2026

Eat plants. They fight inflammation, thus reducing our risk of chronic diseases! 🌱

Chronic low-grade inflammation is the silent engine behind most modern disease. Heart disease. Type 2 diabetes. Alzheimer's. Certain cancers. Autoimmune conditions. All share inflammation as a common driver.

And the food on your plate is either fueling it or fighting it.

A 2025 systematic review of 32 longitudinal studies, published in Cureus, found that plant-based diets consistently improved metabolic health, reduced cardiovascular risk markers, and lowered systemic inflammation. The effect was observed across diverse populations, study designs, and time frames.

Plants are packed with fiber, antioxidants, and phytochemicals that actively calm inflammation. They contain anti-inflammatory compounds you won't find in any animal food. They feed your cells the signals of repair.

Processed foods and excess animal fats do the opposite. They fan the flames.

In my practice, I've watched patients lower their CRP (a blood marker of inflammation) dramatically within weeks of transitioning to a whole-food plant-based diet. Not months. Weeks.

You don't have to be perfect. You have to move in the right direction.

Add one plant-based meal a day. Swap one animal protein for a bean. Eat a salad as an appetizer. Try a new vegetable each week.

Every bite is either lighting a fire or pouring water on it.

Be the rain for your own body.

06/04/2026

Roasted potatoes and cauliflower fresh out of the oven! I chopped up some fresh garlic, thyme, rosemary, and onions. Added black pepper, pink Himalayan salt, and nutritional yeast; then drizzled some EVOO and fresh lemon. 425° for 25-30 minutes, turning half way in between. Fresh, healthy and satisfying! 🌱

03/04/2026

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“Diets high in saturated fats—such as those found in animal proteins like red meat—have been linked to a higher risk of heart disease and other health problems.” ~American Heart Association

The leading U.S. heart health organization just released new guidelines that emphasize eating more plant-based protein instead of meat and drinking less alcohol.

The American Heart Association (AHA) recommendations, which are largely similar to previous AHA guidance from 2021, directly contradict aspects of the recently revamped food pyramid that was announced by Secretary of Health and Human Services Robert F. Kennedy, Jr., in January. http://spklr.io/6001Eytmb

02/04/2026

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New nutrition guidance from the American Heart Association advises getting protein from plants rather than meat, choosing low-fat or fat-free dairy and using olive, soybean and canola oils instead of beef tallow and butter.

The recommendations, released Tuesday by the association, contrast with dietary guidelines that the Trump administration introduced earlier this year.

The association’s latest recommendations are mostly unchanged from the guidelines that it released in 2021 and that the federal government had issued before this year.

See the recommendations: 🔗 https://on.wsj.com/47sGNzK