Food Is Medicine

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Below are selected handouts provided by the Institute for Functional Medicine. These can be printed and used for your individualized food and exercise plans.   General Dietary Information Functional Nutrition Fundamentals - Eating Your Way to Better Heath Eating a Balanced Diet Food Sources of Dietary Fiber Food Sources of Essential Fatty Acids Dietary Sources of Arachadonic Acid Cascade (Omega-6 and Omega-3 Fatty Acids) Micronutrients - Minerals Micronutrients - Vitamins Cooking to Preserve Nutrients   Nutrition and Gut Health Five R Framework for Gut Restoration Probiotic and Prebiotic Foods Eating For Your Microbiome   Calculating Basal Metabolic Rate and Caloric Needs Selecting [...]


Prevention and Reversal of Cardiovascular Disease


Coronary artery disease (CAD) remains the leading cause of death in our country, with stroke, oftentimes the result of diseased blood vessels in the neck or head, only a few spots behind. Why are these ailments so prevalent? Along with cancer, which is a close second to CAD in causing mortality, these conditions are all highly influenced by our lifestyle choices. Age-adjusted death rates in the U.S. from 2012 (deaths per 100,000 people) The Standard American Diet (SAD) is loaded with saturated fats and processed foods full of sodium and sugar, and is severely lacking in fruits, vegetables, and [...]

Prevention and Reversal of Cardiovascular Disease2018-07-01T17:49:48+00:00

Nutritional Tidbits


I enjoy sharing brief nutritional facts about various foods on social media or accompanying the recipes on the Vibrant Beat. Since most of these tidbits of knowledge are educational, but not necessarily enough to warrant an entire post, I've decided to create this Nutritional Tidbit blog to share these fun facts! Check back often for updates!   Cardiovascular Benefits of Turmeric Turmeric is well known for its anti-inflammatory properties, and many patients use this either as a supplement or food additive to treat chronic arthritic pain. Most people are not aware that there are also cardiovascular benefits. Curcumin is the polyphenol (plant [...]

Nutritional Tidbits2018-06-21T11:59:37+00:00

What Should I Eat?!


When consuming a whole-foods, plant-based diet, there are specific foods that we should try to eat daily to maximize health benefits. Most days a work, I observe people consume a typical lunch of something like a grilled ham and cheese on buttered white bread with a bag of potato chips and a slice of pie or a cookie. With a few exceptions, meals are often lacking in fruits, vegetable, beans, and whole grains that provide vital minerals, vitamins, phytonutrients, fiber, and plant protein. Instead, they are replete with mostly empty calories that are high in processed carbohydrates, saturated fats, and potentially [...]

What Should I Eat?!2018-05-07T02:05:43+00:00

Keep Calm! Plants Have Protein! The Benefits of Plant versus Animal Protein


Keep Calm! Plants have protein! “Keep Calm, Plants Have Protein!”. This phrase is printed on one of my favorite plant-promoting t-shirts. While I oftentimes cannot answer the question that most patients ask me, “How can I get more energy, doc?”, I can help them understand that a plant-based diet can provide them with all the protein they need!   How much protein do we need each day? A common misconception is the amount of protein we need to consume daily. A popular formula endorsed by those in the fitness industry is to consume 1-1.5 grams of protein per pound of body [...]

Keep Calm! Plants Have Protein! The Benefits of Plant versus Animal Protein2018-04-30T01:39:27+00:00

The Best Diet to Lower Bad Cholesterol


High cholesterol is a major contributing factor for heart attacks and stroke, the first and fifth leading causes of death in our country. While the traditionally recommended goal for total cholesterol is to achieve a level of less than 200mg/dL, we know from observational studies such as the Framingham Heart Study and the China Study that achieving a level of less than 150mg/dL is associated with a near absence of cardiovascular events. According to the CDC, more than 95 million adults have total cholesterol levels greater than 200mg/dL, and nearly 30 million have levels over 240mg/dL.(1) Current guidelines recommend treating high [...]

The Best Diet to Lower Bad Cholesterol2018-04-23T00:06:12+00:00

Chia Seeds Aren’t Just for Chia Pets, They Pack a Powerful Nutritional Punch!


Up until five years ago, my mind associated chia seeds with only one thing: chia pets. These are the decorative planters available in various personifications such as animals and celebrities. Once the chia seeds are planted, they magically sprout to form the “hair” and “fur” of the different figures. I became puzzled one evening when I stumbled upon a bag of chia seeds sitting on a desk in my office, with no chia pet in sight. One of our nurses must have recognized my contemplative look, as she quickly assured me that chia seeds were more than just a means of [...]

Chia Seeds Aren’t Just for Chia Pets, They Pack a Powerful Nutritional Punch!2018-04-23T10:16:05+00:00

Can We Use Diet to Treat High Blood Pressure? A Review of the DASH Diet


How much sodium should we be consuming? The American Heart Association recommends limiting sodium consumption to no more than 2300mg daily, but ideally trying to keep this under 1500mg. Most Americans consume roughly 3400mg. Almost universally, my patients tell me they do not add salt to their food. Adding salt isn’t the real culprit for most people! Most of our sodium intake comes from prepared and processed foods. Here is a list of the Top 25 foods that add the most sodium to your diet , according to the American Heart Association Website.(2) Some of the foods on the list, such as [...]

Can We Use Diet to Treat High Blood Pressure? A Review of the DASH Diet2018-04-23T10:14:29+00:00