Years ago, researchers noticed something powerful: people who ate more orange vegetables—like carrots and sweet potatoes—had lower cancer rates. The protective compound? Beta carotene, the micronutrient that combines with other carotenoids to give vegetables an orange hue.
To test the connection, scientists launched two large-scale studies using beta carotene supplements. They hoped to replicate the benefits seen in food.
But both studies were stopped early—because the supplement groups were developing more cancer than the groups that didn't take the supplements.
Why? Researchers believe the beta carotene overwhelmed the carotenoid receptors, blocking absorption of other protective nutrients like lutein and zeaxanthin.
The result? A deficiency in the very compounds that work together to protect and repair.
This isn’t a knock on all supplements. Some—like B-12 and vitamin D—are essential in the right context.
But it’s a powerful reminder: your body wants synergy, not separation.
But it’s a powerful reminder: your body wants synergy, not separation.
It wants the full package—fiber, antioxidants, and naturally balanced macronutrients—all working together in a way only whole food can deliver.
It’s the same story with oil.
Whole olives, nuts, and avocados? Fantastic.
But strip away the fiber, concentrate the fat, and pour it over everything? The body chokes. It doesn’t know how to handle that kind of overload.
Healing doesn’t come from fragments. It comes from reconnection—with foods that are complete, intact, and designed to nourish.
And today, I’ve got one that checks every box:
Pumpkin pie oatmeal. Warm, spiced, and packed with whole-food beta carotene—just the way your body likes it.
Pumpkin pie oatmeal. Warm, spiced, and packed with whole-food beta carotene—just the way your body likes it.
Try this tomorrow:
Make a batch of pumpkin pie oatmeal. Your body will know exactly what to do with it.
Make a batch of pumpkin pie oatmeal. Your body will know exactly what to do with it.
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Tired of being overweight & taking medication?
Start fixing what's wrong... so you can toss the meds.
Overweight. Obesity. Type 2 diabetes. Atherosclerosis. High blood pressure. High cholesterol. GERD. MORE.
Start losing weight TODAY!
Use these 5 simple yet powerful diet tips to speed you on your way.
Ever notice how hunger sneaks up on you—one moment you're fine, the next you feel like you need to eat right now?
But hunger isn’t an emergency. It’s just a normal part of digestion, and your body knows exactly how to handle it. Knowing these facts about hunger can help you cope with it:
✔ Waiting out the hunger until you find something healthy helps keep blood sugar low. If you eat now—especially something off-plan—your blood sugar could spike instead of staying in check. In the meantime, your body keeps using up glucose from your bloodstream and stored glucose from the liver for energy.
✔ When you feel hunger, your body is also burning fat for energy
✔ It’s repairing cells, refreshing brain function, and fighting inflammation
✔ It’s working for you—if you let it!
✔ It’s repairing cells, refreshing brain function, and fighting inflammation
✔ It’s working for you—if you let it!
Here’s the truth: Most of the time, what we call "hunger" is just cravings. Your body isn’t asking for food—it’s asking for a dopamine hit from sugar, processed snacks, or animal products, like cheese and meat.
So how do you tell the difference? Ask yourself:
"Am I hungry enough to eat a plate of vegetables?" If the answer is no, you're not experiencing true hunger. What you're feeling is probably a craving.
"Am I hungry enough to eat a plate of vegetables?" If the answer is no, you're not experiencing true hunger. What you're feeling is probably a craving.
Instead of eating food:
Drink a glass of water—thirst often disguises itself as hunger
Wait 10–15 minutes—true hunger builds gradually, cravings fade fast
Wait 10–15 minutes—true hunger builds gradually, cravings fade fast
Shift your focus—move, breathe, or do a quick task before eating
Next time the urge hits, pause and ask yourself: Do I need food, or just a quick fix?
You might be surprised how quickly the feeling passes.
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Tired of being overweight & taking medication?
Start fixing what's wrong... so you can toss the meds.
Overweight. Obesity. Type 2 diabetes. Atherosclerosis. High blood pressure. High cholesterol. GERD. MORE.
Start losing weight TODAY!
Use these 5 simple yet powerful diet tips to speed you on your way.
I hope your summer’s rolling along with good meals, good times, and a few moments to catch your breath.
Here’s a tasty recipe that’s been on repeat in my kitchen lately.
It’s quick, colorful, and kissed with a maple mustard sauce that somehow makes everything taste better.
It’s quick, colorful, and kissed with a maple mustard sauce that somehow makes everything taste better.
No measuring. No overthinking. Just a big pan of veggies, a simple sauce, and dinner on the table—fast.
🥄 Maple Mustard Stir-Fry
Fiber-rich, flavor-forward, and flexible enough for whatever’s in the fridge.
Fiber-rich, flavor-forward, and flexible enough for whatever’s in the fridge.
🥦 Try this tomorrow:
Chopping your veggies the night before means tomorrow’s dinner is halfway done. Ta-da!
Chopping your veggies the night before means tomorrow’s dinner is halfway done. Ta-da!
If you try it, let me know how it goes. I always love hearing what lands in your kitchen.
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Tired of being overweight & taking medication?
Start fixing what's wrong... so you can toss the meds.
Overweight. Obesity. Type 2 diabetes. Atherosclerosis. High blood pressure. High cholesterol. GERD. MORE.
Start losing weight TODAY!
Use these 5 simple yet powerful diet tips to speed you on your way.
Have you ever found yourself in the middle of a bustling day, the hours drifting by without realizing you haven't eaten anything?
All those hours without the sensation of needing to eat. Only now do you realize the time. Suddenly, you're “starving,” and you lose sight of any healthy habits you're committed to.
Immediately, you panic. The idea that you might explode or burst into flames, or even worse, shrivel away takes precedence over your desire to lose weight, keep blood sugar in check, lower cholesterol, etc.
To be absolutely sure that none of these things happen, you reach into the back of your desk drawer for yesterday's leftover pastry. Once it's past your lips and down your throat, you’re in the clear.
You survived!
*****
I use this anecdote to show how we have become so detached from the sensations of hunger and satiety.
Chef AJ, a famous advocate for healthy living and living at your ideal weight, says this: Hunger is not an emergency.
Furthermore, hunger isn't the crisis we think it is.
The idea isn't to ignore genuine hunger but to recognize that not every pang is an emergency.
Hunger is a normal part of healthy digestion – our bodies are well-equipped to handle it.
Now, let's dive a bit deeper. If we eat at the first sign of hunger, our bodies stay in a post-prandial state (that's a fancy term for after eating). In this state, our bodies focus on digesting food. Our digestive systems prioritize absorbing nutrients over burning fat or repairing tissues.
When you feel hungry, your body is already burning fat for energy. It's already recycling old, damaged cells into shiny new stem cells. It's already revitalizing brain cells and obliterating microscopic tumors.
If we’re always topping up the fuel tank, the body won’t tap into its stored energy - the fat reserves. If we want to burn fat or repair tissues, we should embrace occasional gaps between meals. It's not just okay; it's beneficial.Listening to our bodies doesn’t mean we’re diving into deprivation. It means giving our bodies the chance to function optimally. There's no need to empty fat stores if we're always eating.
The way I see it, there are three stages of the hunger cycle.
This is the stage of being neither hungry nor full. It's a subtle, often ignored stage. The body is not crying out for more food, but it's not stuffed either. The feeling of “nothing” is perfectly okay.
A hearty bowl of oatmeal and berries for breakfast at 7 AM should have you feeling "nothing" by mid-morning. Comfortable between full and hungry, you go about your day. Feeling hungry by noon is reasonable. Enjoy the healthy lunch that you prepared for yourself.
And, the next time you're "starving," don't grab that day-old doughnut. Instead, take a deep breath, drink some water, and ask yourself, "Do I need to eat now?"
Besides. If you ride it out, the feeling will probably pass in a few minutes.
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Tired of being overweight & taking medication?
Start fixing what's wrong... so you can toss the meds.
Overweight. Obesity. Type 2 diabetes. Atherosclerosis. High blood pressure. High cholesterol. GERD. MORE.
Start losing weight TODAY!
Use these 5 simple yet powerful diet tips to speed you on your way.
The types, kinds, and amounts of whole plant foods in your diet can boost your gut microbiome, helping you lose weight, lower cholesterol, and feel happier and more confident. Some gut bacteria are true heroes, protecting you from cardiovascular disease, stroke, and type 2 diabetes. However, when things get out of balance—often due to poor diet and unhealthy habits—the villains take over, leading to serious health issues. Discover tips for a gut-friendly diet that supports overall well-being and promotes a healthier, happier you.
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