Herb of the Heart: Rosemary’s Journey from Garden to Plate

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Rosemary, with its rich symbolism of love, loyalty, and remembrance, has become a cherished staple in both my kitchen and garden. Among the array of herbs, it holds a special place, ranking high as one of my favorites. The distinctive piney aroma and bittersweet flavor of rosemary make it a versatile herb, seamlessly incorporating itself into a myriad of dishes. From almost anything roasted to citrus-infused delights and even desserts, its culinary prowess knows no bounds, becoming an essential ingredient as the weather turns colder and the days grow shorter.

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Tofu: A Versatile and Nutritious Superfood

While I’m not a fan of the term “super food,” if I had to choose one, it would be tofu!

October is Breast Cancer Awareness Month, and it’s important to remember that tofu (soy) is perfectly safe for those with and at risk for breast cancer. In fact, some preliminary studies even suggest that tofu intake is associated with a lower risk of breast cancer.

In this blog post, we’ll explore the versatility and health benefits of tofu, share some delicious tofu recipes, and discuss its role in breast cancer prevention.

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Cook your way to a healthy lifestyle.


One of the things that I find really constructive to creating a healthy lifestyle is cooking. Becoming familiar with cooking meals allows you to feed yourself with exactly what specifically your body needs. Feeling comfortable enough with making substitutions in recipes so that they better nourish yourself is an essential step to achieving overall wellness. Additionally, by cooking at home rather than eating out, you can ideally reduce the amount of processed foods you are eating. Eliminating as many processed foods from your diet as possible is another crucial step to a healthier lifestyle. Also, I think it’s really important to cook and eat food that you actually like. Sometimes eating healthy can feel like a sacrifice, like you have to cut out foods that you really like, and lose joy in eating. By cooking, you can learn to make the delicious dishes that you want, and realize that healthy food is actually really tasty!

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Salt: How Much is Too Much?

Recently I was surprised when a patient who was newly diagnosed with hypertension (high blood pressure) mentioned that she had not been advised to cut back on salt, even after consulting with a nutritionist. This is concerning, as, according to the CDC, it is estimated that 90 percent of Americans ages 2 years and above consume too much salt (sodium), and that 2.5 million deaths around the world could be prevented if our salt consumption was reduced to meet the levels recommended by the World Health Organization (WHO).

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Timing Matters when Intermittent Fasting

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In the 15th century, the word breakfast became used to describe “breaking the fast.” However, when many people start intermittent fasting they tend to skip breakfast and begin eating at lunchtime. Unfortunately they are undermining their weight loss goals, as studies show that the benefits of fasting tend to be diminished when calories are shifted to the latter part of the day. 

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COVID-19 Brings Attention to Cardiometabolic Health

COVID-19 Brings Attention to Cardiometabolic Health

Every day I see patients with varying health challenges, many of whom are additionally metabolically unhealthy. With the risk of COVID-19, poor cardiometabolic health has gained more attention, and some experts are even referring to it as a pandemic within the pandemic. As a preventive integrative physician, I see this as an opportunity for many to focus on metabolic health and, hopefully, make lemonade from lemons.

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