A cup of ice cold milk and freshly baked chocolate chip cookies is rarely, if ever, considered a healthy dessert or snack. According to most nutritional authorities, it’s a guilty pleasure at best. The recipe I’ll share with you today defies the conventional view of cookies and milk. If eaten in moderation, it can actually support healthier blood sugar and lipid levels and possibly even discourage obesity – when used in the context of a low carbohydrate diet. Did I mention that it’s also all natural and gluten free?

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These days, many people are looking for practical ways to eat healthier while saving money at the same time. Preparing snacks at home works towards both objectives. Whether you’re traveling or at work, trail mix is an easy to prepare and nutritious treat to keep on hand. My homemade trail mix recipe calls for only five ingredients – Brazil nuts (1 oz), walnuts (1 oz), dried cranberries (1 Tbs), dark chocolate chips (15 grams or 16 chips) and coconut flakes (1 Tbs). Not only does this make for a delicious and satisfying mix of savory and sweet elements, but it may also improve your well being in the following ways: a) Brazil nuts can lower LDL (“bad”) cholesterol, triglycerides and support healthier circulation; b) walnuts have recently been shown to improve a particular form of cognitive functioning known as “inferential verbal reasoning”; c) cranberries blunt blood sugar and insulin response when eaten with other carbohydrates, including sugar; d) dark chocolate is capable of lowering systemic inflammation which has been linked to a wide array of conditions ranging from cardiovascular disease to chronic fatigue syndrome; e) according to a recent scientific review, coconut possesses “antibacterial, antifungal, antiviral, antiparasitic, antidermatophytic, antioxidant, hypoglycemic, hepatoprotective and immunostimulant” properties.

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“Gluten free” products are becoming a regular fixture in health food stores and super markets throughout the world. But, why are so many manufacturers going out of their way to omit this inexpensive, grain-based protein? The current scientific literature offers several compelling reasons: 1) gluten intolerance is increasingly associated with the development and progression of autoimmune conditions such as type 1 diabetes and multiple sclerosis; 2) gluten consumption is capable of causing gastrointestinal discomfort, pain and tiredness even in those not diagnosed with celiac disease; 3) avoiding refined and whole grains containing gluten can improve seemingly unrelated health conditions such as gastroesophageal reflux (GERD).

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When I was a kid, being served tomato soup was one of the worst forms of punishment. It wasn’t intentional, but that’s how my psyche and taste buds interpreted it. The stranger thing is that I actually enjoyed many other foods made from tomatoes, especially ketchup and marinara sauce. Perhaps my taste buds have matured, but I now enjoy tomato soup when it’s prepared to my liking, which is code for “when cream is added”. And while it’s true that most people enjoy foods with added cream, not everyone chooses to eat them. It could be that they’re sensitive to lactose, trying to lose weight or vegan. Whatever the reason, cream can be problematic for certain individuals and when entertaining a crowd. Read more »

Many of the memories formed in childhood remain with us for decades to come. Some are profound like remembrances of formative times spent with family and friends. Others are simple, sensory experiences that take us back to a specific time and place. When I was a boy living in Hacienda Heights, California, one of the most popular treats on hot summer days was a fruit flavored, crushed iced drink available at local convenience stores. “ICEEs” or “Splurpees”, as they were called, sent your taste buds into the stratosphere with an abundance of artificial flavors and sugar. They also colored your tongue unnatural, but very cool, shades of blue, orange or red. As a child this was something rather special. It was a junk food treat that Moms across the nation would rarely endorse, but couldn’t quite keep their kids away from either. Read more »

Every year when Father’s Day rolls around, all the “kids” in our family struggle to find a group gift that Mr. Healthy Fellow Sr. would genuinely enjoy. Why is this so challenging? Well, he’s made it clear that he doesn’t much care for having “more stuff”. So all of his adult children and grandchildren usually try to come up with an experience instead, whether a special meal at a 5 star restaurant, a mini-vacation or tickets to a spectacular concert or play. This past year we went out on a limb and bought him some stuff that was also an experience. Read more »

If you’re a chocolate lover, you’ll almost certainly relate to this scenario. Diet or no diet, there comes a time in every chocoholic’s life when they throw caution to the wind and succumb to the powerful temptation of a rich, decadent brownie or two. In the eyes of cocoa devotees, brownies are everywhere. You’ll see them in bakeries, mail order catalogs and even health food stores. And sadly, denial and willpower only take you so far. In those instances where a brownie simply cannot be denied, consider making this healthy reinvention that you can truly feel good about enjoying. Read more »

How do you take your tea? I typically drink it straight up – no added lemon, milk or sugar. But, I realize that I’m the exception to the rule. I was reminded of this the other night while driving past an ubiquitous fast food chain that features a product called “sweet tea”. The name pretty much says it all. Add copious amounts of sugar to tea while it’s hot and then allow it to cool. The resulting beverage is no longer bitter, but this transformation comes at a price. The tea itself has been sweetened to such a degree that it is almost certainly devoid of any health benefits. In fact, drinking conventional sweet tea isn’t much different than drinking a can of soda pop.
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I can’t tell you how long I’ve put off experimenting with this recipe. As a low carbohydrate aficionado, I’ve been aware of shirataki noodles for many years. But the thought of replacing traditional pasta with a fiber based, gelatinous yam flour seemed decidedly unappealing from the get-go. In the past I’ve used vegetables such as spaghetti squash as a delicious replacement for pasta. I had no problem with that swap because I rationalized that it was, at least, a nutritious substitution. However, there’s a big difference between a mild, nutty squash and glucomannan, an exotic form of fiber, that essentially has no taste of its own. Read more »

I was recently interviewed about the role of natural medicine in the context of health care spending. One question posed inquired about which remedies I thought should be integrated into modern medicine in order to save lives and money. My answer was a surprise to the interviewer. “I think nutritional experts should reach out to leaders of their respective communities and explain the importance of eating a nutrient-dense, whole food breakfast”. I went on to point out that five recent studies directly linked eating breakfast to: a) lower concentrations of lead in the blood; b) reduced likelihood of overweight and; c) improved cognitive functioning. The majority of this research focused on adolescents and young children. Imagine the financial ramifications of dramatically lowering obesity/overeating and the medical management thereof in the youth population alone. Now, add to the picture the academic and economic value to society if more children improved scholastic performance due to healthier nutrition and protection from lead toxicity. (1,2,3,4,5)
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One of the most frequent questions I’m asked with regard to my diet is whether or not I miss eating certain “restricted” foods. When addressing this issue I always begin by clarifying that I can eat anything I want. However, I choose to avoid certain foods that I think are counterproductive to my good health. It’s a fine distinction, but an important one. It emphasizes a personal decision or will power rather than simply adhering to a defined restriction or following a dogmatic rule lockstep. Getting back to the initial question, yes, I do occasionally crave foods from my past which I now choose to avoid. And I’m not the only one. Recently, I noticed that Mrs. Healthy Fellow had been longing for something special that we both hadn’t indulged in for a very long time – cake. It just so happened that Mrs. HF had a birthday this past weekend. The following is the exact birthday cake I made for this glorious celebration.
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It’s always helpful to have prepared foods on hand that help you deal with the specific challenges of your particular lifestyle. In our household, we sometimes find that we can’t have dinner until rather late at night because of business or social obligations. This can be a problematic for anyone hoping to adhere to a healthy diet. That is, unless you prepare ahead. Today’s recipe was borne out the desire to have something nutritious, delicious and light on hand that could be used as late night snack or supper.
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As a child of two Italian parents, I can tell you that one of the most difficult dietary changes I’ve made is to eliminate pasta from my life. The one thing that capellini, fettuccine, linguine and spaghetti all have in common is that they’re traditionally made from wheat flour. That, in and of itself, excludes them from my menu plan. Even reduced-carbohydrate pastas and countless others don’t work for me because they typically contain gluten – a protein found in grains that can provoke allergic reactions and other health consequences. But rather than give up on pasta altogether, I’ve opted to rediscover it in a slightly different form.
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