Sonia's Healthy Corner

01/12/2026

This easy antioxidant-rich blueberry vinaigrette is fresh, sweet, tangy, and needs just 5 ingredients (plus salt and pepper) and 5 minutes to transform your salads from okay to YAY!

01/12/2026

Did you know... A genetically engineered enzyme developed by Pfizer is in 90% of American cheeses. Unlabeled. The ingredient, known as fermentation-produced chymosin (FPC), is a genetically engineered version of rennet, an enzyme used to coagulate milk during cheesemaking. FPC was developed in 1990, when Pfizer scientists engineered a microorganism to produce chymosin, the key enzyme found in calf rennet. The U.S. Food and Drug Administration (FDA) allows this GMO rennet to be in cheese without labeling. You can avoid Pfizer's GMO rennet by choosing Certified Organic or Non-GMO Project Verified cheeses.

Read more: https://www.dailymail.co.uk/sciencetech/article-15439443/cheese-Pfizers-ingredient-dairy-products.html

01/12/2026

⚡Gut health isn’t about powders, pills, or the latest fad—it’s about plants.

Gastroenterologist Dr. B (aka “the gut doc”) is showing how a whole-food, plant-based diet can reset digestion and support lasting health from the inside out. 🧠💪

Your first step? Try cutting out dairy and sweeteners for a few days. The change might surprise you. 💚

01/09/2026

Hey San Diego Friends! Check out my newsletter and upcoming events!

“The Anti-Inflammation Breakthrough,” an informative wellness talk dedicated to understanding and overcoming chronic inflammation. Register Here: Premiere Documentary and Transformational Journey Event

01/07/2026

Let's start 2026 healthy and strong! Join us and learn how to build your immunity with the right foods and try nutritious, tasty recipes rich in antioxidants to help you stay healthy during this cold season.

https://sandiego.librarymarket.com/event/healthy-cooking-494684

01/04/2026

This isn’t just a popular idea.

When you look at the research on inflammation, metabolic health, and cognitive aging, one pattern shows up again and again. The quality of what we eat matters as much as the quantity, if not more.

Ultra-processed foods disrupt blood sugar regulation, increase systemic inflammation, and negatively affect the gut microbiome. All of these are key drivers of long-term brain and metabolic health.

I recently shared my perspective on this, along with insights from other leaders in longevity and nutrition, in a feature with Clean Plates. If you want a clearer understanding of what actually moves the needle for healthspan, you can read the full article here: https://cleanplates.com/nutrition/longevity-leaders-at-the-eudemonia-summit-reveal-1-nutrition-tip/

01/04/2026

The most pro-inflammatory food component is saturated fat, which is found in meat, dairy, eggs, and junk. These products also contain other pro-inflammatory food components, such as cholesterol and trans fat.

The most anti-inflammatory food component is fiber. It appears that an increase of just 10 extra grams of fiber per 1,000 calories would equate to four fewer years of cellular aging. Now, of course, diets high in fiber go hand in hand with diets with significant amounts of fruits, vegetables, and whole grains. So, fiber may just be a marker of eating lots of whole, healthy plant foods.

Anthocyanins, the antioxidant pigments that give berries their bright red, blue, and purple colors, have been shown in dozens of randomized controlled trials to reduce inflammation.
Turmeric, garlic powder, and ginger powder were also found to reduce interleukin-6 (IL-6), a marker of inflammation. However, antioxidant supplements, specifically vitamins C and E, beta carotene, and selenium, as well as turmeric supplements, provided no benefit for reducing markers of inflammation.

How else can we bring down inflammation? By changing our overall diet.

When individuals switched to strictly plant-based nutrition, their diets flipped to become anti-inflammatory. Not all plant-foods are anti-inflammatory, though. If all we do is boost our intake of less healthy plant foods, like juice, white bread, white potatoes, soda, and cake, we can end up with more inflammation. A really clean diet of whole plant foods can also significantly reduce levels of Lp(a), something we didn’t even think could be achieved with diet, as well as drop our LDL cholesterol. It can reduce levels of inflammatory markers, too. We’re talking about a 30 percent drop in C-reactive protein and a 20 percent drop in IL-6.

Cutting down on both animal products and processed foods, while increasing intake of whole plant foods, may be the most effective dietary strategy to combat inflammation.
How Not to Age is out now! Borrow a copy from your local library or order one today: https://see.nf/HNTABook

Watch the videos “Which Foods Are Anti-Inflammatory?” at https://see.nf/plantshift and “What to Eat to Prevent Telomere Shortening” at https://bit.ly/3Y2jXsR. Learn more about anti-inflammatory diets at https://see.nf/3PxxVid.

PMIDs: 23941862, 26039142, 28866452, 28298267, 29570620, 31669599, 32147056, 31121255, 30949665, 32147845, 20399082, 29546309, 25532675, 30927000, 30014498
*To access the links, click the link in our bio and then select this image.

01/03/2026

Comienza el año nuevo con el pie derecho: elige una dieta integral a base de plantas. Si estas pensando en mejorar tu salud o en hacer un cambio positivo en el mundo, ¡la respuesta está en tu plato!
Food For Life by Physicians Committee Neal Barnard, MD

01/03/2026

📈 Prediabetes in teens is on the rise—and that has doctors worried. Today, about 1 in 3 teens in the U.S. is affected.

The good news? 🌱 It can be reversed—sometimes in just weeks. Experts agree the key is food: cutting out animal products, ditching fried + processed foods, and leaning into whole plant-based meals like beans, fruits, veggies, and grains.

💡 Every meal is a chance to reset your health. Start small, add more plants, and build habits that last.

💬 Parents—what’s one healthy swap you’ve made at home?

01/02/2026

“Happy & Healthy New Year 2026! 🎉✨ Here’s to 365 days filled with opportunities—new memories, positive changes, and fresh starts!
Let’s keep moving forward on our wellness journey, making bold strides toward health and happiness together. This year, I’m thrilled to bring you even more transformative workshops, fun and interactive healthy cooking classes, and collaborative wellness experiences—all designed to empower you, one simple change and one simple bite at a time. Ready to take the next step toward a healthier, happier you?
Join me in 2026—because together, we can create an even greater impact!”

12/31/2025

As we close out 2025, my heart is full of gratitude for every individual and organization that welcomed me into their wellness journey. Thank you for trusting me to guide you toward healthier habits and vibrant living. This year has been a beautiful reminder that transformation happens ‘one simple change and one simple bite at a time.’ Together, through collaboration and shared commitment, we’ve created ripples of impact that go far beyond the plate—touching lives, inspiring communities, and building a foundation for lasting health. Here’s to continuing this journey side by side, making greater strides toward wellness together.”