The integration of natural medicine and rigorous science is becoming increasingly evident in the current medical landscape. Dr. Eric Ding exemplifies the philosophical shift that is presently underway. For starters, he has allopathic credentials that are beyond reproach: graduating Johns Hopkins University with Honors in Public Health and Phi Beta Kappa, then going on to become the youngest student at Harvard to complete a dual doctoral program in epidemiology and nutrition. Dr. Ding is now a faculty member at Harvard Medical School and Women’s Hospital, and is also the director and founder of the non-profit Campaign for Cancer Prevention.

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Several of the most pressing health care issues of the moment can be vastly improved by making a few minor alterations to the modern diet. The addition of more dietary fiber, omega 3 fatty acids and phytochemicals into our daily menu plan is a great starting point. An economical and simple way to do so is by including more (ground) flaxseeds into common foods such a hot cereals, muffins and yogurt.

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Next week I’ll be taking my work on the road. More specifically, I’ll head down south to Mexico for a fact finding mission and informational exchange. One of the planned areas of discussion will focus on an edible cactus commonly known as nopal or nopales, as diabetes and prediabetic conditions (i.e. metabolic syndrome) are quickly reaching an epidemic level in Mexico. Nopales, when eaten as a part of one’s daily diet, may offer a valuable tool in turning the diabetes tide in Mexico and beyond.

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One of my current passions is to seek out the best-of-the-best fruits and encourage my clients, family and friends to eat more of them. By “best-of-the-best”, I mean fruits that offer a major upside and little, if any, downside. This is sometimes embodied in fruits that are high in fiber and/or nutrient dense. Other times, the fruits in question are superlative reservoirs of health promoting, but non-nutritive phytochemicals. And, of course, these fruits should also be appropriate for anyone mindful of their blood sugar and weight. After all, in my opinion, the majority of us would do well to eat as though we were at risk for diabetes and overweight.

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During a recent consultation, a client inquired about the relative differences between non-grape wines and traditional wines derived from grapes. This is a topic I’d previously examined myself. My reason for doing so, besides being an admitted red wine devotee, was my growing awareness of non-grape wines that I’d seen at various gourmet shops, health food stores and wine outlets. But, what really piqued my interest the most was the possibility that these alternative wines just might be healthier than their grape-based counterparts.

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Nutritionists often advocate more fruits and vegetables in the average person’s diet. This is good, albeit incomplete advice. It’s kind of like saying, “Walking is a great form of exercise”. However, walking in a lush park is far more advisable than walking alongside a polluted downtown street. Likewise, increased consumption of just any fruits and vegetables won’t necessarily promote better health. Rather, focusing on low-glycemic, nutrient dense produce is a much better strategy. In practical terms, this means opting for leafy green vegetables instead of potatoes and fruits like kiwis instead of bananas.

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The good news about life expectancy is that both men and women are living longer than ever before. The bad news about longevity is that it is often accompanied by certain diseases. When it comes to older men, prostate cancer tops the list. Fortunately, there is a growing body of evidence that certain dietary and lifestyle choices can minimize the risk of prostatic malignancies.

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If you’re a consumer of natural hair and skin care products, you’ve probably noticed more and more creams, lotions and shampoos containing argan oil. And, while this may be a relatively new development in your part of the world, it’s actually old news in select Mediterranean countries such as Algeria and Morocco. There, argan oil has been used therapeutically for more than eight centuries. But, what does modern science have to say about this economically and historically important beauty aid and nutritional oil?

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Avoid sugary foods. Cut back on carbohydrates. Skip dessert. If you’re at all interested in weight management and well being, you’ve probably been advised to follow one or all of these adages. But, how you apply this advice is as important as whether you follow it at all. For instance, if you avoid wholesome fruits such as strawberries you’re missing out on important health benefits that are frequently overlooked.

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Beef is often included on a short list of foods which are purported to increase the risk of various diseases. Among the health concerns expressed about beef is a supposed correlation between red meat consumption and cardiovascular disease. However, a just published study in the American Journal of Clinical Nutrition begs to differ with this prevalent theory. In the trial, a group of participants with high cholesterol were fed one of four diets for 5 weeks. Those receiving a diet known as BOLD+, comprised of 28% fat, 27% protein and includes 153 grams of beef/day, demonstrated greater improvements in several cardiovascular risk factors than subjects receiving lower beef and protein diets. According to the authors of the study, these findings “provide support for including lean beef in a heart-healthy dietary pattern”.

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Increased risk of birth defects, cancer and cardiovascular disease are not typically associated with the consumption of “wholesome” foods such as fruit juice and rice. After all, these menu options are 100% natural and frequently recommended as part of a healthy, low fat meal plan for adults and children alike. However, even if you set aside the high glycemic (ie blood sugar elevating) nature of these foods, you should still consider the possibility that they may be contaminated with the heavy metal arsenic.

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Chocolate and peanut butter is a classic pairing of savory and sweet. The trouble is that most incarnations of this delectable combination aren’t very good for you. And, while an occasional treat is fine for most, eating such desserts regularly is clearly ill advised. That’s why I made it my mission to create a recipe that will please both your body and palate. Your taste buds will suspect they’re being treated to something naughty, but the rest of you will know you’re having something nice.

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Peek inside the Healthy Fellow kitchen pantry and you’ll find an assortment of dried leaves and powders that are intended for brewing or mixing with hot water. And, now that Winter has finally taken hold, I’m putting them to use on a daily basis. But, my pantry selections aren’t just predicated upon preference and taste. I’m also factoring in the latest science about their relative health benefits.

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Seasonal allergies can be quite confounding. The word “seasonal” infers a predictable time frame during which you can expect your eyes to water, your nose to run and probably a fair share of sneezing to boot. But, in reality, allergies are notorious for keeping their own time table. Then there’s the word “allergies”. It suggests that there’s something identifiable and specific that triggers an immune response. However, there’s nothing in the air that the naked eye can perceive. Ironies aside, this leaves countless people with no other option than to keep a steady supply of antihistamines, decongestants and steroid medications on hand.

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The old adage goes, “If something seems too good to be true, it probably is”. The field of alternative medicine is replete with examples of this truism. Countless ancient and innovative remedies, often carrying hefty price tags and inadequate and/or unreliable evidence, are promoted as virtual panaceas both online and in health food stores worldwide. However, as another saying goes, “There are exceptions to every rule”. It’s all the better when these exceptions happen to be economical and safe.

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I rarely eat salads at home or at restaurants. I have all kinds of excuses as to why this is so. I tell myself that salad dressings are usually loaded with preservatives, sugar and other undesirable ingredients. When dining out, I convince myself that the ubiquitous iceberg lettuce isn’t nutritious enough to merit several minutes of chewing. I even worry about getting tiny pieces of salad stuck in my front teeth and not knowing it until dinner, often with clients, colleagues or friends, is over! But, recently a friend who happens to be a salad fanatic inspired me to take another look at the science behind salads. What I found has, at long last, convinced me that salad lovers may have been right all along.

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