Nutrition

Along with exercise, nutrition is a key consideration in managing many disease processes.  In fact, there is empirical data showing how the food we eat can determine the future of our health.  Studies are showing that the expression of our genes can be controlled by nutrition.

There are so many diets available – often with conflicting information.  Listed below are some of the resources that I’ve found helpful.

There are two books that I recommend because they offer some of the science behind their nutrition recommendations.  They both have recipes included.

  1. Prevent and Reverse Heart Disease The Revolutionary, Scientifically Proven, Nutrition Based Cure, by Caldwell B. Esselstyn, Jr., M.D.
  2. The South Beach Diet Super Charged Faster Weight Loss and Better Health For Life, by Arthur Agatston, M.D

Another book I like is The China Study Cookbook, by Leanne Campbell, PhD

If you don’t have money to invest in these books they may be available at your local library.

Look for smoothies, salads, and meals featured at the top of my blog.


The links below lead to pdf files that can be downloaded or printed for free.

But before you do that, I suggest you first watch T. Colin Campbell’s Ted Talk on solving our nation’s health care crisis through plant based nutrition. He recommends an 80-10-10 diet. He is a biochemist with over 50 years of experience specializing in nutrition and here’s what he has to say:

My nutrition course is geared toward getting you on the path to plant based nutrition. 

As you heard from Dr. Campbell, a wholistic approach to your health using plant based nutrition can help improve and prevent disease.  What are you waiting for?

Check out a free sample Lean & Green Week One Menu and Week One Grocery List .


Keep it simple with We Can! GO, SLOW, and WHOA Foods – National Heart, Lung, and Blood Institute


These resources are all geared toward the DASH diet.  DASH stands for Dietary Approaches to Stop Hypertension.

Your Guide to Lowering Your Blood Pressure with DASH – U.S. Department of Health and Human Services    Includes recipes and a week with the DASH eating plan.

In Brief: Your Guide to Lowering Your Blood Pressure with Dash  – National Heart, Lung, and Blood Institute

At A Glance Lowering Your Blood Pressure with DASH – National Heart Lung and Blood Institute


Both of these resources have nutrition information that I think is good for anyone whether or not diabetes or elevated cholesterol are concerns.

Your Guide to Lowering Your Cholesterol with TLC – U.S. Department of Health and Human Services

Food 4 Life Living Well With Diabetes – Texas Diabetes Council


Other Nutrition Resources:

20 Ways to Enjoy More Fruits and Vegetables – Academy of Nutrition and Dietetics

Healthy Eating After 50 – National Institute on Aging

Recipes and Tips for Healthy, Thrifty Meals – U.S. Department of Agriculture


Feature photo by Monstruo Estudio.