FEBRUARY 3, 2026 BOK CHOY

Do you eat Bok Choy ? Most individuals get it when they are out for dinner, but few cook it at home Bok Choy, a leafy green vegetable, is a staple in Asian cuisine and has gained popularity worldwide It is packed with essential nutrients like vitamins A, C, and K, as well as minerals such as calcium and magnesium.

If you have bone problems such as osteopenia por osteoporosis you need to eat Bok Choy. Bok Choy is a powerhouse of nutrients vital for maintaining strong bones. Its high vitamin K content plays a crucial role in bone metabolism and preventing bone loss. Additionally, calcium and magnesium found in Bok Choy contribute significantly to bone formation and maintenance Research indicates that a diet rich in vegetables like Bok Choy is linked to higher bone density and a lower risk of osteoporosis, especially in postmenopausal women

As we age we need to worry about your eyes, especially with cataracts, glaucoma and macular degeneration. The high levels of vitamin A and beta-carotene in Bok Choy are essential for maintaining healthy vision. These nutrients help protect the eyes from age-related issues and reduce the risk of macular degeneration.

Lastly and most important is your immune health You need to stay healthy in this toxic world. Bok Choy’s significant vitamin C content is essential for boosting the immune system. This vitamin acts as a powerful antioxidant, protecting the body from harmful free radical

Add Bok Choy to your weekly regimen

Until tomorrow

FEBRUARY 2, 2026 ELECTROLYTES

Our bodies needs electrolytes. Electrolytes are essential minerals that help regulate hydration, nerve function, and muscle contractions. When your body lacks electrolytes like sodium, potassium, magnesium, and calcium, it struggles to perform basic functions, leading to uncomfortable and sometimes dangerous symptom. This is especially important in individuals who exercise.

Feeling drained throughout the day, even after getting enough rest, may be a sign that your body is lacking essential electrolytes. Electrolytes play a key role in energy production by ensuring proper muscle and nerve function This could be a potassium, sodium or magnesium deficiency

Leg cramps or restless leg syndrome occur very frequently in the older population. Muscle cramps that strike without warning, especially at night, can be a clear indicator of an electrolyte imbalance. Minerals like magnesium, potassium, and calcium help regulate muscle contractions, and a deficiency can lead to painful spasms When electrolytes are out of balance, nerve signals to the muscles become irregular, leading to twitching and tightness. This can happen even when you are at rest, making it difficult to find relief

Hydrate with electrolytes. I like a product called DryWater powder It is easy and really helps

Until tomorrow…

JANUARY 27, 2026 COCONUT

There are so many products that contain coconuts. There you can consume coconut oil, coconut water and coconut milk A coconut is a fibrous, one-seed drupe (a strange word that means a fruit with a hard kernel inside, like a plum. Coconut meat is a high-calorie and fat-rich food, with nearly 300 calories and 30 grams of fat per cup

Coconut water as a rehydration and electrolyte replenishment alternative to packaged sports drinks. While pure coconut water is high in calcium, potassium, and magnesium, it’s a bit low in sodium and chloride. As opposed to coconut water—One cup of coconut milk contains 75 calories, 0.5 grams of protein, and 5 grams of (mostly saturated) fat, and is high in calcium. A mere ¼ cup of coconut cream contains 120 calories, 1 gram of protein, and 12 grams of fat, 8 of which are saturate

We do know coconuts contain saturated fatr. . Most medical, scientific, heart-health, governmental, and professional authorities agree that saturated fat is a risk factor for cardiovascular disease. There is a 2011 animal study that coconuts can regulate blood sugar. Another study published in 2013 stated that coconut milk raised HDL ( the good cholesterol) As a cardiologist, the 2020 meta analysis of coconut milk can raise the bad cholesterol ( LDL) which is a risk factor for cardiovascular disease. I would recommend using coconut milk in moderation and not excessively

When it comes to cocnut water—it can hydrate you However cup of coconut water provides 600 milligrams of potassium (and almost no sodium).  Concerning sugar —it typically contains around 6–7 grams of sugar per cup. While that’s less than most fruit juices or sodas, it can still impact blood sugar,

Now when it comes to the oil there is a bit of controversary Coconut oil is 100% fat, the majority of which, as we’ve seen, is saturated. But while the scientific consensus developed over the past 70 years has been that saturated fat is bad, the truth turns out to be a bit more complicated There is lauric acid and there is MCT. Lauric acid has been shown to increase HDL ( the good cholesterol) while MCT oil supports weight loss, brain function and insulin sensitivity ( Type II diabetes )

So in reality use coconut products in moderation like everything else, Not too much and not too little.

Until tomorrow…

JANUARY 26, 2026 COFFEE

Who doesn’t love a good cup of coffee? I know I do ! I have been fascinated with coffee since a child and started drinking sips of coffee by 15 years old. I enjoy reading books about coffee - especially the “ The Devel’s Cup.” There are many things we should cut back on or cut out for the sake of our health, but happily, coffee is not one of them.

Drinking coffee has several benefits. The bulk of these benefits is due to antioxidants known as polyphenols, which have anti-inflammatory properties . Coffee helps with short-term cognition and concentration, but it is also likely neuroprotective Coffee enhances alertness, memory, and cognitive performance, coffee has been linked to a lower risk of depression and may protect against neurodegenerative diseases such as Parkinson's and Alzheimer's, We also know the cardiac benefits. Yes it can increase blood pressure and heart rate, however moderate coffee intake is linked to a reduced risk of heart disease and stroke

In addition, studies show that coffee drinkers have a lower risk of developing type 2 diabetes. Coffee is linked to a lower risk of liver disease, including fatty liver and cirrhosis

How much is enough coffee. Three or four cups, or roughly 300 to 400 milligrams of caffeine, in order to maximize health benefits while minimizing significant risks. I believe coffee should be taken black without cream and sugar You can negate the benefits of black coffee turning into a sugary drink when adding cream and sugar Coffee has a long half life so best to drink in the morning hours , say (:30 to 10:30 If you drink coffee later, it can disturb your sleep. I do know that some patients can have coffee at bedtime and still get a good night’s sleep. This is rare but does happen You often here that coffee is dehydrating. Coffee does count toward hydration and is not as dehydrating as previously thought

So have your coffee

Until tomorrow…

JANUARY 21, 2026 CHOLESTEROL

We all worry about our cholesterol. There are certain foods to be avoided that can raise your cholesterol numbers. Making conscious dietary choices can go a long way toward maintaining healthy cholesterol levels and avoiding potential risks

You should an effort into eating foods that are high n mega 3 fatty acids. These are salmon, sardines, mackerel and walnuts. You must be aware that trans fats in some foods can increase your bad cholesterol— the low density lipoproteins ( LDL) Red meat is consumed a lot in the Western World. Red meat with its high fat content can affect your cholesterol It can also lower the good cholesterol- high density lipoprotein ( HDL) Eating meat with visible fat trimmed off or grass-fed beef is a much better choice. Those patients with Type O blood do well by eating more protein—this does not mean that all your protein mut come from an animal source.

Egg yolks do contain dietary cholesterol There was a book called the “The Cholesterol Myth” which debunked eating too many egg yolks can increase your cholesterol We also know that the egg yolk is nutritious in B vitamins which can lower your cholesterol.

Shellfish is chock full of cholesterol-raising saturated fat and cholesterol. Shellfish also cntains increased levels of mercury I try to avoid the bottom dwellers as crabs, lobsters, as well as mollusks- clams, mussels. I always feel these bottom dwellers are filtering the remains of the Titanic

And then lastly which is the most important—avoid processed foods and baked goods as donuts etc Store-bought baked goods have high levels of trans fats and saturated fat, which can drastically raise bad cholesterol levels.

Be mindful of your total cholesterol and LDL (the bad cholesterol) More importantly remember as triglycerides are increased—your HDL (good) cholesterol is lowered which leads to diabetes

Until tomorrow…

JANUARY 20, 2026 ARTHRITIS

Arthritis, a condition characterized by painful inflammation and stiffness of the joints, affects millions worldwide, profoundly impacting their daily lives. When it comes to disease, you must consider changing your dietary lifestyle This is for every disease There are certain foods to be avoided which will exacerbate your arthritis These foods must be avoided.

You must have a diet low in sugar Foods high in sugar are notorious for their role in increasing inflammation, a key factor in arthritis pain. When sugar is consumed, the body experiences a spike in insulin and inflammatory markers, which can exacerbate joint pain and swelling This not only includes refined sugar products and those high in fructose corn syrup. This includes fruits that have a high glycemic index as watermelon, papaya, and mangoes.

Dairy products, although a key source of calcium and protein, can be problematic for some individuals with arthritis. They contain certain types of proteins, such as casein, which may trigger inflammation in people who are sensitive to these proteins. This can lead to increased arthritis pain and swelling. I do suggest that patients with arthritis get a food allergy test, Ig G NOT Ig E Ig E test is for immediate reaction as a rash and swelling I want gut allergy or delayed reactions so a Ig G is needed Ask your doctor

The effects of alcohol can be overwhelming for arthritis and other disease. Alcohol consumption can have a significant impact on arthritis symptoms. It not only increases inflammation in the body but also affects the effectiveness of certain arthritis medications. High alcohol intake has been associated with increased arthritis flare-ups and pain

There are many supplements and herbs that can help alleviate arthritis as curcumin, ginger and Devil’s Claw. The supplements that can be used are omega 3, MSM zyflammed

Until tomorrow…

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…