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…

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…