JANUARY 14, 2026 AN APPLE A DAY ..KEEPS THE DOCTOR AWAY

Apples, often hailed as a ‘miracle fruit’, are more than just a staple in fruit bowls and lunchboxes around the world. With the simple phrase, “an apple a day keeps the doctor away, “ Who doesn’t like apples There are so many varieties today Where is Johnny Appleseed when you need him !!

As a cardiologist I advocate to eat apples. Apples are a good source of soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. In addition, apples contain polyphenols, antioxidants that help protect the heart by reducing inflammation and oxidative stress Apples are rich in potassium which can help your blood pressure.

Apples are promoting overall health. Apples also contain a type of fiber called pectin, which helps remove toxins from the body. Pectin also promotes gut health, which is essential for the immune system. In addition, apples are a good source of antioxidants, which help to protect cells from damage. Antioxidants can also help reduce inflammation, a common symptom of autoimmune disorders There are other fruits that contain antioxidants, such as berries. A powerhouse fruit bowl of berries, and apples can help boost your immunity and it is a low glycemic fruit bowl

Apples also contain quercetin which is anti inflammatory Quercetin is a natural way to help asthma and allergy issues. Instead of taking a Zyrtec, or Claritin — take quercetin,. If combined with certain herbs it can be your natural antihistamine,

Until tomorrow…

JANUARY 13, 2026 BETTER CHOLESTEROL

We all want a lower cholesterol. There are many supplements instead of a statin drug that can lower cholesterol and bad cholesterol ( LDL) I am more concerned with lowering the triglycerides which leads to insulin resistance also called Syndrome X or metabolic syndrome. The better word is Diabetes. There ar ecertain foods that can be consumed to lower your lipid panel. To lower triglycerides— stop eating refined carbohydrates and proceed foods.

One food that be consumed for lowering Total cholesterol and low density lipoprotein ( LDL) are consuming oats. I do not mean quick instant oatmeal ! Oats are a powerhouse breakfast option for those looking to lower their LDL (bad) cholesterol levels. Rich in soluble fiber, oats reduce cholesterol absorption into the bloodstream, which helps keep arteries clear of blockages. I consume McMann’s steal cut oatmeal which requires a little time in preparing.

One food to cunsume twice a week are avocados ( I say twice a week if you are Type O blood ) Avocados are renowned for their beneficial effects on cholesterol levels, owing to their rich monounsaturated fats and fiber content. These nutrients help lower LDL levels while maintaining the HDL (good) cholesterol, which promotes heart health

Lastly there are one type opf nuts to consume. These are almond. Almonds offer a tasty, crunchy way to improve heart health and lower cholesterol. Packed with healthy fats, protein, and fiber, they help reduce cholesterol absorption, lower LDL levels, and maintain heart health. A handful of almonds can serve as a fulfilling snack The other nut are walnuts which are rich in Omega 3 oils. ( like certain fish )

Until tomorrow…

JANUARY 12, 2026 IRON DEFICIENCY

When the body lacks sufficient iron, various symptoms can arise. Many individuals experience these signs without realizing that they might be pointing to an underlying iron deficiency. I see a lot of iron deficiency in my practice. Some individuals are iron deficient as he/she does not consume red meat, other have cancers and even some have chronic infections that deplete iron.

Besides fatigue and tiredness, one of the most common symptoms of iron deficiency are headaches. Headaches, although common and often attributed to stress or other external factors, can sometimes be a sign of iron deficiency. Reduced iron levels can lead to decreased oxygen supply to the brain. This oxygen deprivation might result in headaches or even migraines

Iron plays a vital role in maintaining proper circulation. When the body’s iron levels dip, it can result in poor blood flow to the extremities, making hands and feet feel colder than usual. This also can be a sign of a low thyroid metabolism called Hypothyroidism

The health of one’s nails and hair can offer valuable insights into overall well-being. Iron deficiency can manifest itself in the form of brittle nails that crack or break easily. Similarly, hair might start thinning or falling out more than usual. The reason behind this is that iron supports the growth and repair of cells. I see such nail/ hair in low thyroid, low zinc and low selenium levels and also in individuals who do nto consume enough protein.

As a cardiologist I see lots of shortness of breath also called dyspnea. Iron plays a pivotal role in hemoglobin production, which helps red blood cells carry oxygen throughout the body. A deficiency can result in these cells being less efficient at oxygen transport. This inefficiency can place extra strain on the heart and lungs, leading to symptoms like shortness of breath or palpitations

Pay attention to these signs and symptoms. If you have them cnsult your health care provider to find out if you have iron deficiency.

Until tomorrow…

JANUARY 7, 2026 RESVERATROL

Resveratrol is a compound found in red wine that was once touted as a longevity miracle. Most of my patients take this compound in capsule form. There have been studies that consuming 3-5 glasses of red wine can decrease your mortality. These theories have been debunked.

Resveratrol is a member of the aforementioned polyphenol family, which includes more than 800 compounds that lend vibrant colors to the plants that contain them. Other polyphenols include ECGC (found in green tea), anthocyanins (present in red and purple fruits), and flavanols (found in mint and olives).  There are more than 70 species of plants that contain resveratrol It can be found in the skin of red grapes as well as in peanut butter

This compound has many health benefits. In several studies, resveratrol has helped diabetic patients achieve better blood pressure, lower cholesterol levels, improved blood sugar control, and increased insulin sensitivity.  There is no downside to taking resveratrol 500 mg by mouth twice a day It is one of the best anti oxidants. Resveratrol is a well-known antioxidant that helps neutralize free radicals and protect cells from oxidative stress. It also has anti-inflammatory properties, potentially reducing inflammation at the cellular level

Add this to your daily vitamin regimen

Until tomorrow…

JANUARY 6, 2026 SWEET POTATOES

When you think of sweet potatoes most think of Thanksgiving dinner or Christmas. Yesterday I had sweet potato fries. I love them

Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family. While most supermarkets carry one or two different types of sweet potatoes, more than 100 varieties are available in the United States. The difference between yams and sweet potatoes are confusing and belong to different families.

There are four different types of sweet potatoes. Here is one, Okinawan sweet potatoes are also known as purple sweet potatoes because of their high anthocyanin content. Anthocyanins are the pigments that give red, blue, and violet plant foods their beautiful colors This sweet potatoe has effects on Blood pressure. A study published in the Journal of Internal Medicine in 1994 found that when these native groups still followed this traditional way of eating, they enjoyed lower blood pressure and weight than Westerners, and they almost never experienced heart disease, strokes, or other modern chronic diseases.

Sweet pottaoe are very niutritous. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They also contain a modest but helpful amount of protein, around 4 grams per cup I urge you to have sweet potato. The glycemic index of a sweet potato is lower than a white potato. The sweetness can be controlled on how you cook them.

Sweet potatoes are high in Vitamin A Since Vitamin A deficiency is the leading cause of blindness in children. - these can be very beneficial. Sweet potatoes are heart healthy, digestive healthy and even can control blood sugar variations. They boost your immune system and are great for the eyes due to their Vitamin A content

So add them to your dietary habits.

Until tomorrow…

JANUARY 5, 2026 HIDDEN FOOD DANGERS

While we all like leafy greens , there is some hidden dangers that lurk which can make us ill. Leafy greens, often touted as the cornerstone of a healthy diet, can sometimes hide a risky secret. Foods like lettuce, spinach, and kale are susceptible to contamination by harmful bacteria such as E. coli, Salmonella, and Listeria. This contamination typically occurs during the growing or processing stages, often through contact with animal waste or contaminated water. The outbreaks linked to these greens have led to numerous illnesses and hospitalization Please wash your greens and consume

The otherr danger is raw almonds. Almonds are a popular and healthy snack, rich in nutrients and beneficial fats. However, certain types of almonds, specifically bitter almonds, can be dangerous if consumed raw. These almonds contain amygdalin, a compound that turns into cyanide, a potent poison when ingested The seeds within an apple have the same problem if consumed. However eating by accident an apple seed in a human is not as dangerous. If you comsume many apple seeds then there is a different outcome

Potatoes, a staple in many diets worldwide, can become dangerous under certain conditions. The danger lies in solanine, a natural toxin that can form in potatoes when exposed to light and begin to turn green or sprout. Solanine poisoning can cause symptoms like nausea, and headache

ave you ever had rhubarb pie and get sick Rhubarb, known for its tart stalks in pies and desserts, has surprisingly toxic leaves. The leaves contain oxalic acid and anthraquinone glycosides, which can cause poisoning when ingested. Symptoms of rhubarb leaf poisoning include stomach pain, and nausea I have never seen a case of rhubarb poisoning.

So you see eating good foods can be dangerous.

Until tomorrow…

DECEMBER 31, 2025 NEW STRENGTH, NEW THOUGHTS

Throughout the last 15 years of writing this blog, I have tried to educate. I love to write and I love to teach. I also feel it is important to learn. I personally try to learn something new each day. For me it keeps my mind active. A lot has happened to each of us over this last 15 years. There has been loss- loss of a loved one, loss of a job, loss of a relationship and even loss of oneself. There also have been gains - as a new birth, a new job and new relationships. This is the ever changing lives we all have. - Life is a twisted ball of yarn ( or threads) as in my case. It is Life on Life’s Terms

As the year ends I have one more thought. What do you eat before you go to sleep ? Eating the wrong snack has potential health implications, but more than that, it could disrupt your sleep pattern or cause digestive issues throughout the night. Do not eat a fatty foods before bed. High-fat foods are bad for your waistline and can harm your sleep. These foods are high in calories and can lead to weight gain, linked to sleep disorders like sleep apnea and snoring. They can also cause digestive discomfort and make it harder for your body to fall asleep. Fatty foods require more work to digest

Try not to have a caffeinated beverage before sleep Caffeine is a powerful stimulant that can have a significant impact on sleep. It works by blocking the action of adenosine, a neurotransmitter that promotes sleep and suppresses arousal. This can lead to increased alertness, improved mood, and better cognitive performance, but it can also make it harder to fall asleep and stay asleep.

It is hard to say this at this time of the year, but alcohol is not good before sleep. For me , it is easy I will be 32 years sober in June 2026. While alcohol can make you feel relaxed and drowsy, it can also interfere with your natural sleep cycle and cause sleep disturbances. Alcohol is a sedative that can help you fall asleep faster, but it can also disrupt the quality of your sleep

My suggestion are foods high in tryptophan One of the best options for a sleep-friendly snack is foods high in tryptophan, an amino acid that promotes the production of serotonin and melatonin, the hormones that regulate sleep. Foods that are high in tryptophan include turkey, chicken, fish, nuts, and seeds. These foods can help you feel more relaxed and drowsy

I wish you all a Happy and Healthy New Year 2026

Until we meet again.

DECEMBER 30, 2025 OUR KIDNEYS

As we get older so do our kidneys. There are major illnesses that can cause kidney damage such as diabetes and heart disease. But so can food and diets. Maintaining healthy kidneys is crucial for overall well-being, as they play a vital role in filtering waste and excess fluids from the blood. Diet significantly impacts kidney function, and consuming certain foods can lead to kidney damage or exacerbate existing conditions.

We di knoiw that processed foods are good for no one. Processed foods are often laden with high levels of sodium, which can put a significant strain on your kidneys. Excessive sodium intake can lead to high blood pressure, a leading cause of kidney damage. Common processed foods such as chips, canned soups, and ready-to-eat meals are particularly high in sodium and should be avoided.

Excessive protein can cause more kidney ( renal damage ) Red meat consumption has been linked to an increased risk of kidney disease due to its high protein content. While protein is essential for the body, excessive amounts can overwork the kidneys and lead to damage over time. Studies have shown that diets high in red meat can accelerate the progression of kidney disease Certain blood types as O, cannot tolerate a lot of red meat where as Blood type O can eat more meat This all depends on your renal function ( kidney function )

I do not know many individuals who still consume soda as a beverage. Sugary drinks are another major culprit when it comes to kidney damage. High sugar intake can lead to conditions like diabetes and obesity, both of which are significant risk factors for kidney disease. Beverages such as sodas, energy drinks, and sweetened fruit juices are packed with sugar and can contribute to kidney stress It should be water , water and more water

No pink, blue or yellow sugar packets Artificial sweeteners, commonly found in diet sodas and sugar-free products, may seem like a healthy alternative to sugar, but they can pose risks to your kidneys. Research has indicated that some artificial sweeteners can lead to kidney function decline when consumed in large quantities. Products containing sweeteners like aspartame, saccharin, and sucralose should be consumed with caution, especially for individuals with preexisting kidney conditions. Even stevia could lead to a problem It always 10 years after each of these products were released that we should them to be hazardous to your health.

Until tomorrow…