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…

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…