Simple Science of Healthy Eating



Click here for an up-to-date review of what science knows about healthful diet, written by two public health experts at Yale. The gist: don’t be distracted by the latest popular diet or the tendency of publicized studies to contradict details of previous advice. The basics have been established and understood for a long time. As Michael Pollen has said, “Eat food, not too much, mostly plants.”

Diet is established among the most important influences on health in modern societies. Injudicious diet figures among the leading causes of premature death and chronic disease. … The weight of evidence strongly supports a…diet of minimally processed foods close to nature, predominantly plants. Efforts to improve public health through diet are forestalled not for want of knowledge…but for distractions associated with exaggerated claims, and our failure to convert what we reliably know into what we routinely do.

Can We Say What Diet Is Best for Health?
Annual Review of Public Health
Vol. 35: 83-103 March 2014

D.L. Katz, Prevention Research Center
Yale University School of Public Health

S. Meller
Yale University School of Medicine


May you live long and prosper.



Help with Eating Healthy



Here’s a useful site, paid for by the foundation established by the founder of Health Valley Foods. The World’s Healthiest Foods List at:

I was glad to have more reasons for eating basil,

Research studies on basil have shown unique health-protecting effects in two basic areas: basil’s flavonoids and volatile oils.

and eggplant,

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.


Plus, of course, fiber. Gotta keep things moving!



Get Up, Stand Up.



There is a rapidly accumulating body of evidence which suggests that prolonged sitting is very bad for our health, even for lean and otherwise physically active individuals.

The good news? Animal research suggests that simply walking at a leisurely pace may be enough to rapidly undo the metabolic damage associated with prolonged sitting, a finding which is supported by epidemiological work in humans. So, while there are a lot of questions that remain unanswered (e.g. Is there a “safe” amount of daily sedentary time?), the evidence seems clear that we should strive to limit the amount of time we spend sitting. And when we do have to sit for extended periods of time (which, let’s face it, is pretty much every single day for many of us) we should take short breaks whenever possible.



Finally, if you take only one thing from this post, let it be this—sitting too much is not the same as exercising too little.


–Travis Saunders
Scientific American
Guest Blog: Can sitting too much kill you?



Sleep Away Excess Fat

Dr. PenevDo not trade sleep for exercise. You need both to be healthy.

“In a 2004 study, men limited to only four hours of sleep a night reported increased appetite and showed hormonal changes consistent with increased hunger…sleep loss can wreak havoc with a person’s endocrine system, the hormones that control appetite and metabolism.”

Cutting back on sleep, a behavior that is ubiquitous in modern society, appears to compromise efforts to lose fat through dieting.

In our study it reduced fat loss by 55 percent.

Dr. Plamen Penev, MD
University of Chicago
School of Medicine

In a new study of two groups following the same diet and exercise routines weight loss was the same but the group with adequate sleep lost fat while the sleep deprived participants lost muscle or bone.

Burn Off More Fat with More…Sleep?
« Science Life Blog «
University of Chicago Medical Center

My Protein Shake Recipe



Joe DillonI have been very happy with my results from following the diet and exercise advice of Joe Dillon. I started the program in April of 2004 and quickly lost 26 pounds, reduced my resting heart rate, improved my cholesterol levels, and increased my strength and endurance. Since I like the food and workouts are easier than what I had been doing, I have stayed with the program ever since and am enjoying the longest non-obese period of my life.

A foundation of the program is a high-protein, low-carb diet. This is not Atkins. No shock, no bad breath, and–woefully–no bacon. The most convenient way I have found to get enough protein is with a shake. My recipe is below. Don’t be put off by (more…)

Acupuncture Advantage Care



Jake Avancena Acupuncturist

An email from my wife to our acupuncturist, Jake Avancena of Acupuncture Advantage Care in Herndon and Fredericksburg, Virginia.


I recently told a teacher at my kids’ elementary school about you. She asked me to send her your contact info, which I did. But I also told her about our experiences with you. Below is what I sent her. I thought you might appreciate hearing about our successes again. If you would like to include my testimonials on your website, I would be honored. Feel free to edit.

I hope you are well and business is booming!

Kristine Denzau-Mayo



My husband, my oldest son, and I have all been successfully treated by Jake for various problems. My husband had hand pain for 2 years that was so bad that he couldn’t use his hand for anything, including shaking hands, squeezing a binder clip or using a computer mouse. Jake cured him in just 2 visits. That was about 3 years ago and his hand is still fine. He also had (more…)