I’m often asked what I consider to be the healthiest diet. Through decades of nutritional research and experimentation, I’m convinced that a diet of primarily organic, plant-based Mediterranean foods—including whole grains, fruits, vegetables, nuts, legumes, eggs, dairy products (cow, goat and sheep milk derived) and healthy fats (mostly olive oil), with fish and seafood playing a key role as a main protein source—is by far the best diet for long term health. The term “pesca-flexa-vegetarian” comes closest to describing the diet that my family and I eat.


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First discovered in 1929, vitamin K has long been recognized as necessary for healthy blood clotting. This, of course, is a critical function—without sufficient vitamin K, we would bleed to death from even a minor wound. But in the past decade, vitamin K has been shown to play a much greater role in health than was previously recognized.

Research shows that vitamin K, in synergy with vitamin D, is an essential nutrient for building strong bones. Vitamin K also supports cardiovascular health, promotes an appropriate inflammatory response, ensures healthy cellular function, and provides redox/antioxidant activity.


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In my two previous posts on thyroid health, I discussed the potential problems associated with diagnosing and treating thyroid issues. As I stated in my first post, thyroid problems are frequently under diagnosed, primarily because of inadequate testing and incomplete understanding of the complexities of thyroid function. At the same time, thyroid problems are often treated in ways that further compromise function.


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Most of you know that I enjoy cooking—my intention is to create food that is not only delicious, but deeply nourishing. As an herbalist, I’m especially interested in the health benefits of common herbs and spices used in culinary traditions around the world. My Italian heritage means that basil, oregano, and rosemary play a prominent role in our kitchen, but our shelves are filled with a wide variety of spices and herbs. One of my favorites is turmeric, a deep golden yellow powder that is best known as an ingredient in East Indian curries. Throughout history, turmeric has been valued as a spice, food preservative, dye (giving Buddhist robes their familiar golden color), and most importantly, as a powerful plant medicine. A close relative of ginger, turmeric grows in southern India, China, and Indonesia.


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When I think of foods that have “super” health-promoting properties, berries are on my list of top ten favorites. Not only are they delicious, but bilberries, black currants, blackberries, blueberries, cranberries, elderberries, raspberries, strawberries—in fact, every berry you can think of—offer an enormous range of health benefits. What all of these berries have in common are anthocyanins—the pigments that give them their rich deep red and purple coloring. Although berries are perhaps the best-known sources of anthocyanins, other foods with the same colorants—for example, beets, cherries, eggplant, plums, pomegranates, purple cabbage, purple grapes, and red onions—also contain these valuable compounds. Grape seed extract, an especially rich source of anthocyanins, is the most widely researched anthocyanin supplement. Another excellent anthocyanin source—and one of my favorites—is a blend of fruit anthocyanins, which contains red grape, elderberry, blueberry, aronia berry, pomegranate, and red raspberry.


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One of the most frequent questions people ask me is, “What should I eat?” Maintaining health through diet is one of the central principles of the Eclectic Triphasic Medical System (ETMS). The ETMS dietary approach is unique, in that it weaves together the core principles of traditional dietary wisdom and current scientific research to offer a comprehensive health supportive diet that can be easily modified for individual needs.


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