MARCH 2, 2026 HERBS TO PLANT

There are many good herbs to plant this spring I usually start mid April to plant them when the weather in the Northeast One of these herbs is Yarrow

Yarrow has been used for centuries to stop bleeding and heal wounds. Studies identify azulene in yarrow with genuine anti-inflammatory effects. It’s astringent, helps with fevers, and eases menstrual pain. If you are allergic to ragweed don’t use as it belongs to the Daisy family.

Another herb that is very safe and widely used is Calendula ( Marigold ) Widely used in skin remedies. Multiple studies show topical calendula accelerates wound healing. A 2019 review found it speeds inflammatory phase and tissue formation in acute wounds. Small trials show benefits for minor burns and radiation dermatitis. Traditionally used for cuts, sores, eczema, and dermatitis. I make a wonderful yarrow and calendula salve with arnica . . Multiple studies show topical calendula accelerates wound healing. A 2019 review found it speeds inflammatory phase and tissue formation in acute wounds. Small trials show benefits for minor burns and radiation dermatitis. Traditionally used for cuts, sores, eczema, and dermatitis.

Another herb I plane is Lavender It is famous for calming scent. Small studies suggest oral lavender oil or tea can relieve anxiety and mild depression. Lavender oil capsules reduced anxiety symptoms in trials. Aromatherapy benefits are subjectively reported but scientifically unclear.

I can’t wait till Spring to get back into my peaceful place— my garden

Until tomorrow…

FEBRUARY 25, 2026 INFLAMMATORY FOODS

Inflammation is a natural response of the body to protect itself against harm, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and arthritis

There are many anti inflammatory foods you can consume There are some foods that I belive every individual should consume to prevent chronic disease. Kale is one of these foods. Kale stands out as a superfood, primarily due to its high concentration of vitamins, minerals, and antioxidants. These nutrients, especially vitamins K, A, and C, contribute significantly to its anti-inflammatory properties.

There are many health benefits from consuing nuts and seeds . I love walnuts and almonds Almonds are a powerhouse of nutrients and a great source of healthy fats, protein, and fiber. They are particularly rich in vitamin E, an antioxidant that helps combat inflammation and stress in the body. Almonds also contain healthy monounsaturated fats, which are known to reduce inflammation and promote heart health.

Being Italian, Olive oil was number 1 in my house growing up. My Nanny always tried to give my bother and I one teaspoon of olive oil per day and one teaspoon f cod liver oil per day/ I didn ‘t tolerate the cd liver oil. Olive oil, especially extra virgin olive oil, is renowned for its health benefits, particularly its anti-inflammatory properties. The key compound in olive oil, oleocanthal, has been shown to have similar anti-inflammatory effects as ibuprofen. This makes olive oil an excellent dietary choice for reducing inflammation

Lastly, berries are essential in your diet. There are many berries that have anti inflammatory and anti oxidant potential. Blueberries are one, as are mulberries , raspberries and wolf berries. These antioxidants, particularly anthocyanins, give blueberries their distinctive color and reduce inflammation. Regular consumption of blueberries has been linked to a decrease in the risk of heart disease and other chronic conditions associated with inflammation.

Eat all these foods. Until tomorrow…

FEBRUARY 24, 2026 VITAMIN K

Do you know about Vitamin K ? Vitamin K is pivotal in maintaining blood health, primarily by aiding blood clotting .Vitamin K is very important preventing excessive bleeding and facilitating wound healing. Foods rich in Vitamin K are vital for blood thickening and contribute to bone health

There are many foods rich in vitamin K. One of the greens is Spinach Spinach is a leafy green vegetable renowned for its high vitamin K content. Just one cup of cooked spinach can provide more than the daily requirement of this crucial vitamin

Another green is Kale. Kale stands out in the leafy green family for its dense nutrient profile, particularly its high concentration of Vitamin K. A cup of kale can significantly contribute to one’s daily Vitamin K requirement, which is vital for blood clotting and bone health

My favorite is Broccoli. Broccoli, a cruciferous vegetable, is another excellent source of Vitamin K, which is crucial for blood thickening and overall health. The benefits of broccoli extend beyond blood clotting; it is also known for its cancer-preventing properties and contribution to heart health

The other green that I enjoy is Brussels sprouts . I love them grilled with garlic and a little balsamic vinegar Their high nutrient content, particularly in Vitamin K, makes Brussels sprouts an important food for those focusing on blood health.

Not everyone can eat greens especially those who take the blood thinner, warfarin ( coumadin ) Warfarin works through the Vitamin K clotting mechanism. Too many greens will interefere with coumadin’s ability to thin your blood. You can take greens with other blood thinners that do not work through the vitamin K mechanism

There are other foods that are not greens that have vitamin K These are chicken and beef liver

So get your vitamin K through foods and eat greens

Until tomorrow…

FEBRUARY 23, 2026 FRUITS TO EAT

Fruits to be consumed should be on a daily basis. You should rotate different fruits in your dietary lifestyle While all fruits offer some nutritional benefits, some are genuinely powerhouse performers when it comes to staying healthy. You probably know this if you have been reading my blog for the last 16 years.

The one fruit that is essential are pomegranates. Was it the apple or the pomegranate in the Garde of Eden? Did you ever ponder that question ? Pomegranate is a fruit that has been enjoyed for centuries. This unique fruit is known for its juicy, red seeds, enclosed in a hard, protective outer shell. Pomegranates are a good source of fiber, vitamins C and K, and folate. The antioxidant properties of pomegranate may help to protect cells from damage, and the fiber content can help to promote digestive health. Additionally, pomegranate juice has been shown to lower blood pressure and improve blood flow. The seeds also are aromatase inhibitors. The seeds block the conversion of testosterone to estrgen. This can thus raise your own testosterone levels. Some individuals eat the seeds if the individual cannot take a synthetic aromatase inhibitor as tamoxifen or anastrozole.

Apples are great I love apples. I eat an apple a day Apples are a great source of fiber. Just one apple provides 4 grams of fiber, which is around 20% of your recommended daily intake. Fiber is important for good digestive health. Apples are a good source of vitamin C, which is important for immunity, and they also contain potassium, which is essential for maintaining healthy blood pressure levels.

No one can deny the benefits of all berries, epecially blueberries These are the powerhouse of fruits. . Blueberries are an excellent source of vitamins C and K, as well as manganese and fiber. Vitamin C is essential for immunity, while vitamin K helps to promote bone health. Manganese is an important mineral for metabolism, and fiber helps to keep you feeling full and satisfied.

There are other fruits to incorporate as oranges, bananas and avocados These are my 3 favorite fruits

Until tomorrow…

FEBRUARY 19, 2026 CHANGE HABIITS AT 30 YEARS OLD

I am double the age of 30 and a bit more. I changed my life at age 34 years old In June of 1994, at age 34 I became clean and sober. I started a journey of recovery that encompassed my mind, body and spirit. The first step was acceptance and then I started action. The first action was to take my health inventory. This involved changing what I eat and to drink ( since alcohol was not an option, nor were drugs. The pivotal age of 30 marks a shift in metabolism and nutritional needs, making it essential to reassess eating habits. The focus here is on identifying foods that might do more harm than good in this new chapter of life.

I gave up alcohol - a bad sugar Other processed sugars are a hidden foe in many diets, especially harmful as one’s metabolism slows down with age. These sugars, often found in sweets, sodas, and various processed foods, can lead to weight gain, a heightened risk of type 2 diabetes What was not helpful is that Bill Wilson, Founder of AA advocated substituting sugar - a candy for the craving of alcohol. At most if not all of the AA meetings served coffee and cakes/cookies I had to refrain from eating a cookie but did have black coffee without sugar Switching to natural sweeteners like honey or maple syrup and incorporating more whole fruits for sweetness can be beneficial. It’s not just about cutting out the sweet taste but about finding healthier ways I found out later in life about honey as a beekeeper

So at age 30 besides cutting down and eliminating processed sugar you need to be aware of trans fats. Trans fats and high saturated fats, often lurking in fast foods, baked goods, and many pre-packaged items, pose significant health risks. Consuming these fats can lead to increased cholesterol levels and a higher risk of heart disease

Then you must decide about red meat Studies have linked excessive consumption of these meats to increased risks of certain cancers and heart disease. The preservatives and high-fat content in these meats N ow, at 31 years 8 months sober i consume very little red meat in my diet ( despite Type O blood is a meat eater ( except pork, ham or bacon )

You should start finding your protein source whether animal or plant protein You need to have a variety of all vegetables and all fruits. Then you must consume more water Today I see many patients who do NOT consume enough water

As you start to feel better with these dietary changes, you can now focus on the 12 steps. Acceptance and taking action are essential Work with your sponsor, go to meetings and one day a time is the key

Until tomorrow…

FEBRUARY 17, 2026 MIGRAINES

I have many patients suffer from migraines. I have never suffered from a headache , let alone a migraine. Migraines are not just ordinary headaches; they are intense throbbing pains usually affecting one side of the head. They are often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. The experience can be debilitating for sufferers, sometimes lasting hours or even days.

Sometimes a c eertain food can trigger a migraine. Food-related triggers are especially puzzling, as the same food item may not trigger migraines in every individual In all patients that suffer from migraines, I do a blood Ig G Food sensitivity blood test. This detects food sensitivities that are delayed and can result in gut issues. The Ig E food sensitivity is for immediate allergies that can result in a rash, redness and even anaphylaxsis I also ask the patient to avoid food that are inflammatory for their blood type ( Eat Right for Your Blood Type- Dr Peter D’Adamo )

There might be other foods in this patient that trigger migraines which are not positive on the Ig G Food sensitivity test The key is not just what to avoid but also understanding why these foods might trigger migraine episodes.

There are foods that are discussed when mentioning migraines. Chocolate contains multiple ingredients that could induce migraines. One key ingredient is theobromine, a compound similar to caffeine, which can affect blood vessels and potentially lead to headaches Therefore caffeine can be a trigger. For some, it can help alleviate headaches and improve focus

Other foods that are discussed are aged cheese You might ask why AGED CHEESE ? Aged cheeses, such as cheddar, gouda, and blue cheese, contain higher levels of tyramine, a naturally occurring compound. Tyramine can cause blood vessels to constrict and then expand, leading to headaches or migraines in susceptible individuals

Find out what foods trigger migraines It is essential to your recovery

Until tomorrow…

FEBRUARY 9, 2026 SLEEP

Sleep is a cornerstone of good health, yet many struggle with its quality and consistency. While numerous factors influence sleep, dietary choices play a crucial role. You must try to avid certain foods before bedtime. Although this may seem obvious it is worth a quick review

The obious is caffeine or vaffeinated foods, as choclate. Caffeine is widely recognized for its ability to enhance alertness and concentration. However, its stimulating effects can be detrimental when consumed close to bedtime. Caffeine blocks the action of a natural sleep-inducing chemical in the brain and increases adrenaline production

It is essential that you avoid sugar before bedtime. This could be thjat apple pie or danish or ice cream after dinner. Consuming high amounts of sugar can significantly impact sleep quality. Sugar consumption can lead to spikes in blood sugar levels, causing energy bursts that can interfere with the body’s ability to fall asleep

A high fat snack or meal can disrupt sleep. This could be nuts or avocado toast before bedtime Although this is a better quality of fat it can cause difficulties High-fat meals are harder for the stomach to digest and can lead to discomfort that disrupts sleep. The body spends more energy on digestion, which can keep you awake

Lastly eating late is a problem I feel a dinner meal should try to be consumed by 7 pm I know this is difficult but changing your dinner time is essential. Eating large, heavy meals before bed can lead to a restless night as the body struggles to digest large quantities of food.

Until tomorrow…

FEBRUARY 4, 2026 HIGH RISK FOODS FOR PARASITES

i HAVE NEVER EATEN RAW SUSHI, NOR ANY MEAT RARE. I do not eat these foods due to the possibility of parasites. The following foods can have parasites. 1. Pork, 2. Steak if rare, 3. Oysters Raw Shellfish, 4. Sushi, 5. Wild Game and even 6. Leafy Greens. You will know if you have a parasite. The GI symptoms can be loose stools, bloating, abdominal pain, and anal itching. The eosinophil count on your complete blood count would be high. You might even have a high sedimentation rate C reactive protein.

I could easily cool the gut off with our Gutsy tea- Marshmallow, Slippery Elm and more. I would boost your immune with immune boosting mushrooms as Turkey Tail and Reishi

I would get a stool analysis but most are negative as parasites tend to hide in the crevices of the colon folds. I used to send my patients to the late, Kevin Cahill MD for an anoscopy to identify the species.

You could kill the parasites with Allium ( Garlic) and even Papaya seeds. Oh yes even large amount of pumpkin seed consumption. You should do this uner the direcvtion of a health care provider. Some individuals have use Clarkia, a Hulda Clark remedy- with cloves, wormwood and black walnut

There are lots of remedies on line. Please seek a health care practitioner.

Until tomorrow…