Fitness & Weight Loss Articles

Weight loss is on almost everyone’s health to-do list. There are a lot of things you can do to lose weight, and no, they are not limited to eating nothing but veggies and running.

Whether you really need to lose weight for health reasons, or just wanna look and feel better these articles serve as a how-to guide for anyone who wants to shed some pounds.

Asparagus and Pork Chops, a perfect paleo dinenr

Paleo Diet Pros & Cons

No doubt you’ve heard of the Paleo Diet, one of the hottest trends around. Many of my patients are asking my opinion – Is the diet healthy? Is it right for me? Is there science to back up the claims? | Read More…

senior couple standing in front of pillars

Pillars of Health, Part 2 of 2: Natural Supports of Wellness

Since it’s the beginning of a new year, I’d like to review the elements that make up something I call the Pillars of Health. These are eight lifestyle choices that provide the foundation of good health, which include: Being active | Read More…

Older woman in jacket standing in front of a pillar

Pillars of Health, Part I: The Basics of Living Well

Since it’s the beginning of a new year, I’d like to review the elements that make up something I call the Pillars of Health. These are eight lifestyle choices that provide the foundation of good health, which include: Being active | Read More…

Berry smoothie with raspberries, blueberries, blackberries

Mixed Berry Smoothie

Here’s a great way to start the day or refuel after a workout. If you use frozen fruit, eliminate half of the crushed ice. You may add 1 scoop of vanilla whey protein powder to the smoothie, especially if you’re | Read More…

Couple making sald and drinking wine

Follow My Healthy Eating Weight Loss Plan Instead of Dieting

If you’re like many of my patients, you’re focused on staying healthy in the New Year. For many people, that means losing some of those stubborn extra pounds. So I’ll tell you the same thing I tell my patients –the | Read More…

Your Thanksgiving Weightloss Plan

Your Thanksgiving Weight Loss Plan

Here we go again! The winter holidays are at hand, and we all know what goes with roast turkey, mashed potatoes, gravy, and pumpkin pie — weight gain! For most people, the upcoming holiday means piling more pounds on top | Read More…

Mixed Berry Sorbet

Mixed Berry Sorbet

Patients often tell me they can restrain themselves throughout a meal, only to go overboard with dessert. I understand how hard it can be to turn down a slice of freshly baked pie topped with a scoop of ice cream. | Read More…

Drink Fiber for Weight Loss

Drink Fiber for Weight Loss instead of a New Diet

Like so many middle-aged patients, Jody had been steadily gaining weight since her early 40s. And even though she worked hard to hold the pounds at bay, Jody was losing the battle. And her job as a teacher wasn’t helping. | Read More…

Granola Bars on a Table

Banana Protein Bar Recipe

Satisfy your sweet tooth without loading up on sugar with these easy to make protein bars. Sweetened with just a bit of honey, these bars also contain flaxseeds, good sources of health-promoting omega-3 essential fatty acids (EFAs). Flaxseeds have been | Read More…

Woman on Scale at Doctor's Office

Health Risks: 5 Things You Need to Know

Here it is, my refresher course on healthy living. All you need to do is read the guidelines below, and act on the ones that are appropriate for you. Doing so will help you thrive – rather than just survive | Read More…

Heart and Blood Pressure Meter

Blood Pressure Medication Side Effects

If you are one of the millions of Americans who are currently taking medication for high blood pressure, I have some good news. You might be able to reduce the amount of drugs you’re taking or gradually do away with | Read More…

Couple Playing Golf

Lifestyle Changes that Lower Blood Pressure

Like so many patients with high blood pressure, Roger, a retired college professor, was not very enthusiastic about making lifestyle changes. He enjoyed his meatball sub lunches, the heavily salted snacks served on poker night, and cruising around the golf | Read More…

A Blender with Fruit on a Kitcher Table

The Best Juice Recipes & Smoothies Too

Now that summer has officially started, I figured I would share a list of some of my favorite juice recipes that I have found. Juicing is an excellent way to get the nutrients you need quickly, and for a real | Read More…

Man watching tv in bed.

Insomnia Help: 4 Steps to a Good Night’s Sleep

Millions of Americans find themselves wide awake in the wee hours of the night. If you’re one of them, you might be suffering from low blood sugar, medication side effects, lack of physical activity, or low levels of an essential | Read More…

Man staring at a plate full of pills

Lower Cholesterol Without Statin Side Effects

If you’re taking statin drugs to control cholesterol, you need to read this. From talking to patients, I’ve discovered that many people consider statins to be “miracle” drugs that allow them to eat anything they please without worrying about consequences. | Read More…

X-Ray of a knee replacement

Joint Pain Remedies: 4 Tips that Really Work

If you are in need of joint pain relief — whether from an injury or some form of arthritis — you know what a miserable experience it can be. Hobbling everywhere gets old quickly, as does taking pain relievers every | Read More…

Green juice with celery, spinach and kale

Green Juice Recipe with Probiotics

Serves 1 Prep time: 2-3 minutes Here’s a simple, refreshing green juice you can make that’s so good you’ll want to have one every morning. If you don’t have a juicer, consider purchasing one. Juicing is an excellent way to | Read More…

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Easy Breakfast Options to Improve Your Health and Memory

Are you a regular breakfast eater? Or, like many of my patients, do you skip the first meal of the day because you’re too busy, not hungry, or trying to lose weight? Here’s a word to the wise — if | Read More…

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Orange Berry Smoothie

Serves 1 Here’s a quick and easy way to start your day. This smoothie is made with fresh fruit and protein powder, so you’ll get a good balance of carbohydrates, nutrients, and protein. Enjoy it with two slices of whole | Read More…

The effect of curcumin

Curcumin vs. Turmeric: The Health Benefits

Nearly every day, a patient or two asks me which supplements I consider most important. The answer really depends on the individual’s overall health and lifestyle, things such as diet, exercise, medications, sleep habits, and similar considerations. But as a | Read More…

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Easy Ways to Get the Foods You Need (Even if You Hate Them!)

As a life-long vegetable lover, I’m always a bit mystified when a patient says, “I hate vegetables.” First of all, hate is such a strong word that it hardly seems applicable to a humble vegetable. But apparently, some people feel | Read More…

Special Issue: My Professional Reaction to New Obesity Study

You might have seen the headlines about a new study showing people who are overweight live longer.  Now you may be wondering if you should bother with dieting or eating carefully. If extra weight extends life, why not whatever you | Read More…

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Tomato-Cucumber Salad

What better way to brighten a gray winter day than with a delicious tomato-cucumber salad? This one is nutritious, filling, and so easy, you’ll want to make it again and again. I recommend organic veggies whenever possible. Since refrigerated tomatoes | Read More…

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Fish Cakes

Great for lunch or a light dinner, these fish cakes are easy to make and much healthier than the frozen, breaded fish sticks or patties you’ll find in stores. If you like fast-food fish sandwiches, you’ll find these cakes are | Read More…

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Nutrients You Need: The Big Three

Are you confused about what you should be eating? With all the contradictory information out there, who can blame you? So let’s set the record straight, starting with a closer look at carbohydrates, fats, and protein, a group also known | Read More…

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German Chocolate Smoothie

Serves 1 to 2 Ingredients: 1 scoop chocolate protein powder 1 teaspoon coconut extract 1 sprinkle of cinnamon 2 tablespoons ground flaxseeds (optional healthy ingredient) 2 to 4 ice cubes 4 ounces low-fat milk or milk substitute 4 ounces water | Read More…

Ava’s Surprising Non-Diet Diet

I had to hand it to Ava, a longtime patient who had probably tried every diet known to mankind. She was very careful about following diets and always lost weight. But as soon as she reached her target and stopped | Read More…

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Don’t Stop Exercising This Winter

If I told you something was available that could make tremendous improvements in your health — both physically and emotionally — you would want to know more, right? Then I would tell you about the thousands of studies showing its | Read More…

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How to Win the Blood Sugar Battle

The holiday season may be weeks away, but now is a good time to plan a way around the typical overindulgence, bad choices, and weight gain. The holidays are a great excuse for going overboard, especially when it comes to | Read More…

Older man doing yoga

Marty’s Weight Loss Success Story

“I hope you don’t expect me to join a gym and work out with a bunch of 20-year-olds,” Marty told me after I suggested he get more exercise. “Because I don’t think they make leotards in my size.” Marty had | Read More…

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Take the DIE Out of DIET

If you’re like many of my patients, you’d like to lose a few (or more) pounds. As you’ve probably noticed, there’s no shortage of help when it comes to dieting. Let’s see, there’s the cabbage soup diet, the ice cream | Read More…

Jenny’s Weight Loss Victory

Like too many patients, Jenny was looking for a way to lose weight that was fast and easy. Whenever I mentioned my standard advice about exercising and eating more fruits and vegetables instead of fast-food burgers and microwave meals, her | Read More…

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Sleep Apnea: Learn to Sleep Peacefully and Soundly

Are you sleepy during the daytime despite getting 7 or 8 hours of sleep during the night? Do you snore so loudly that others have difficulty sleeping in the same room? Do you wake up with a headache or parched | Read More…

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Fruit Salad with Walnuts

Losing weight can make a big difference to sleep apnea sufferers. So here is one of my favorite summer salad recipes loaded with nutritious fresh fruit, greens, and walnuts, which several studies show to be a helpful addition to weight-loss | Read More…

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12 Solutions for How to Cool Off This Summer

It’s that time of year again — time to talk about weather-related health complications, like heat exhaustion and heatstroke. One look at the weather map shows that most of the country is baking, with heat records being shattered far and | Read More…

Toni’s Frightening Fainting Spell

A longtime patient, Toni is a remarkable woman, who raised three children while running her own printing business. She was one of the first women to get an athletic scholarship to college. As a member of the university track team, | Read More…

Abby Overcomes Prediabetes

Some patients seem determined to ignore advice, even when it comes from their own doctors. Abby, 52, whom I’d been treating for years, was a talented designer who spent hours every day working on a computer. Ever since I began | Read More…

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Do you recommend using whey or a powdered greens supplement as the base for smoothies?

It depends on what you’re looking for in your smoothie. Greens can be fantastic to help balance your body’s acid/alkaline levels and prevent disease. However, although greens do contain protein, they are not as significant a protein-source as whey. Now, | Read More…

Vanessa’s Weight-Loss Wake Up Call

Vanessa had been a patient for about ten years. At first, her only problem was maintaining a healthy weight. After a great deal of fad dieting and the birth of two children, Vanessa told me she had given up on | Read More…

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Thyroid and Metabolism: The Symptoms of Thyroid Problems

Are you feeling tired and moody? Is your weight-loss plan going nowhere fast — or worse, are you on a diet and gaining weight instead of losing? Or are you nervous, edgy, and having a tough time sleeping? Strange as | Read More…

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Muscle-Building Protein Smoothie

Enjoy one of these filling, nutritious smoothies as a meal replacement after your workout. Ingredients: 1 1/2 scoops Vanilla Whey Protein Powder (2 scoops for men) 1/2 banana 1/2 cup strawberries 1 to 2 cups almond or rice milk 1 Tablespoon | Read More…

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Exercise to Extend Your Healthy Years

Today, I’d like to ask you to do me a favor. As tempting as it may be to avoid any discussion of exercise, I’m asking that you hang in there and read the rest of this newsletter. One of my | Read More…

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Vegetable Bean Soup

Make a big pot of vegetable soup on the weekend, and freeze smaller portions for later. Having a small bowl of vegetable soup before a meal accomplishes a couple of things: it helps you feel full with fewer calories, and | Read More…

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My Guide to Losing Pounds

It’s that time of year again — when the mega-billion-dollar diet, fitness, and food industries tell us which miracle weight reduction products and “healthy” foods will make us slim and trim without any effort on our part. What a wonderful | Read More…

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Natural Remedies for Prediabetes

The “diabesity epidemic” is a good example of how overall health has declined in recent years. “Diabesity” is the name given to the ever-growing number of people being diagnosed with dual health challenges — excess weight and difficulties with blood | Read More…

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Answer the Glucose Wakeup Call

“I know you’re different than most other doctors, and I’m hoping you can help me.” The person speaking was a new patient, who I’ll call Barbara for now. Barbara’s sister worked at my clinic and mentioned that I have a | Read More…

salad dressing

Newport Natural Salad Dressing

Ingredients 1/3 cup olive, flaxseed, or macadamia nut oil 1 fresh lemon, squeezed, or 1/4 cup organic apple cider vinegar 2 garlic cloves, minced dash of cayenne 1 teaspoon Spike seasoning or Braggs Liquid Amino Acid Celtic salt and pepper, | Read More…

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Establish Body Balance. Minimize Toxins.

Imagine having to spend eight, nine, or even 10 hours a day working in an environment filled with toxic chemicals. Sounds terrible, right? Especially when you don’t have the luxury of being able to quit and find different employment. That’s the | Read More…

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Roasted Cabbage Slices

Read our issue on holiday eating called “Don’t Gain a Pound This Holiday” for more information on healthy options and tricks of the holiday dinner trade. A member of the broccoli family, cabbage is loaded with nutrients and fiber. Roasting | Read More…

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Oven Roasted Squash and Sweet Potatoes

Hold those marshmallows! Simple roasted sweet potatoes mingle with oven-baked squash in a delicately sweet, flavorful dish loaded with nutrients. Ingredients: 3 1/2 cups cubed, peeled sweet potatoes 3 1/2 cups peeled acorn or butternut squash 2 1/2 cups chopped sweet onion 1 | Read More…

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Festive Roasted Vegetables

Read our issue on holiday eating called “Don’t Gain a Pound This Holiday” for more information on healthy options and tricks of the holiday dinner trade. This colorful, nutritious dish is quick, easy, and very popular, even with people who | Read More…

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Don’t Gain a Pound This Holiday

Lucy had done an outstanding job of following a plan we devised to help reduce her weight (which we’ll look at in more detail in an upcoming issue). It included lifestyle changes like daily walks and a new approach to | Read More…

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Why Drinking Water Benefits Your Health

If you’ve ever fainted, you know what a frightening experience it can be. One minute you’re fine, and the next minute you’re feeling cold, clammy, and lightheaded. Then everything goes dark. Before you know it, you’re on the floor trying to | Read More…

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Do-It-Yourself Flavored Water

Human life cannot exist without water. It is an essential nutrient, and too often we take it for granted. Conventional wisdom says that we should drink eight glasses of water daily. But a more accurate goal for your daily dose | Read More…

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Exercise Recovery Smoothie

Many times, medications like Lipitor and other statin drugs steal nutrients that your body needs for energy production and quality sleep. To help counteract medication-induced fatigue, exercise and proper nutrition are essential. For increased energy, try fitting in regular workouts | Read More…

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5 Simple Ways to Get More Energy

Everyone wants to know how to get more energy to get through the day and, in fact, fatigue is one of the most common reasons patients come to see me. The fact that exhaustion is widespread should not be surprising. | Read More…