Here’s a free PDF summary of “Can Fasting Save Your Life” by Dr. Toshia Myers and Dr. Alan Goldhamer. Use the summary as a guide or map as you read the book, or read the summary on its own to get the gist of their coverage and recommendations.

Read this introduction to “intact whole grains,” which are recommended by Dr. Michael Greger and other nutrition experts. I cover what “intact” means when it comes to grains, plus related topics that compare intact whole grains to whole grains processed in various ways. If you want a basic introduction to “intact whole grains,” this post is for you.

Here’s a free PDF summary of “How Not to Age” by Dr. Michael Greger. Use the summary as a guide or map as you read the book, or read the summary on its own to get the gist of Greger’s coverage and recommendations. The book and summary are chock-full of lifestyle choices you can make to slow the aging process and preserve your body and functions for as long as possible. Genetics accounts for only 15-30% of lifespan probability: the rest is under our control.

This review of Dr. Michael Greger’s book How Not to Age provides an overview of the book’s content as well as some examples of what he covers. My commentary covers my view of the book’s strengths and a few aspects that would have helped me understand it better. The book is a must-read at the intersection of aging and nutritional research. No one else has—or could have—brought these two specialties together in the way that Dr. Greger does.

In this post I discuss my daily tea-drinking habits and how I’ve had to fit my tea into a schedule that optimizes my health. While tea and coffee have many health benefits, there are certain ways to time them in your day for optimal health.

In this post I examine the growing evidence of chronic inflammation’s apparently central role in some of the deadliest diseases on the planet. Chronic internal inflammation makes us more vulnerable to serious diseases by creating the conditions in which diseases can emerge and grow.

This is the third post in my “Understanding Chronic Inflammation” series. I describe what causes low-level chronic inflammation in everyday language. Many aspects of the modern world and modern lifestyles can trigger the immune response and a constant state of low-level inflammation. The good news is that we can address a number of these causes and calm the inflammation that may be causing us pain or contributing to the risk of chronic diseases.

This is the second post in my “Understanding Chronic Inflammation” series. I describe what inflammation is. We hear so much about inflammation, but rarely do we make the connection between immune cells, triggers, and inflammatory effects. This post covers what happens when the immune response is triggered, consequences of the immune response, and the most common inflammation-related conditions.

Help reduce the risk of disease and pain with an anti-inflammatory diet. In this post I address salads and share the salad ingredients that have the highest anti-inflammatory effects. Links to recipes are also included.

This is the first post in my “Understanding Chronic Inflammation” series. I provide a succinct but critical foundation to understanding chronic, meta-, and age-related inflammation, namely, an overview of the immune system itself, which is the culprit behind chronic inflammation. This post covers the purpose of the immune system, the component parts, some interesting facts about the immune system that are not widely known, and some of the major reasons why the immune system overreacts and causes inflammation.

Eat snacks that satisfy you but also fight chronic inflammation. This list of 25 anti-inflammatory snacks is based on the foods scientists have identified as able to reduce inflammation more than other foods. Whether you like fruit, vegetables, teas, smoothies, or snacks like black bean hummus, there’s something in this list for you.

Easy, quick, filling, and delicious recipes. I picked my best 20 easy plant-based recipes with whole-food ingredients to help you eat well even when you. don’t have much time to cook. These vegan dishes, with suggested side dishes, will please the family and save most of the money you would have spent on take-out.

Using approaches advocated by James Clear in “Atomic Habits” and B.J. Fogg in “Tiny Habits,” I started four habits that appear to have lowered my cholesterol and LDL by 19 points each in only a few months. Read how I did it and how using this method for developing tiny new habits is something everyone should consider doing.

This post compares soy curls to other chicken substitutes, including TVP, and describes how soy curls are made. I also provide lots of ideas for how to use soy curls in plant-based cooking. If you’re wondering where you can buy soy curls, see the last section of this post.

A side-by-side comparison of tofu, tempeh, and seitan. This post explains the differences and commonalities between these three protein-packed foods. All three have a role to play in a healthy plant-based diet, and it’s important to understand the differences and the best ways to use each.

Looking for ways to use up those extra veggie burgers? Here are over a dozen ways to use those burgers in healthy plant-based dishes. I cover sandwiches, entrees, and Mexican-inspired dishes as well as offer ways to spice up your dinner when using the burgers as “just burgers.”

A brief primer on asparagus: why some spears are thin and some are fat, what nutrients asparagus contains, and what dishes work best for each type of asparagus. Links to recipes, too.

A brief introduction to freekeh, a type of wheat that is high in fiber and protein, cooks quickly, fills you up, and tastes great. It goes with so many flavors and cuisines, although particularly well with Middle Eastern dishes. Excellent in plant-based and vegan recipes. This post describes what freekeh is, how it’s produced, its nutrition, 5 ways to use it in cooking, and how to find it.

Is liquid-smoke completely plant-based and vegan? Is it healthy? Does it contain carcinogens? If it’s healthy enough, how should it be used? Here are answers to common questions about liquid smoke, with links to more details if you’re want to go deeper.

A how-to on freezing plant-based meals. I cover what ingredients do and don’t freeze well, what kinds of containers work best, and then I provide links to recipes that freeze well. For those seeking a quick primer on plant-based or vegan meal-prep, this post is for you.

This comprehensive guide covers most vegetables and works with most ovens. The tahini-based no-oil coating saves several hundred calories over oil and tastes great. With this approach of high heat and convection, excellent caramelization is achieved as well. While almost all recipes for roasted vegetables are plant-based, this whole-food approach combines ultimate health and flavor.

This is a question asked by some cooks new to plant-based recipes. Is having a blender enough? I offer my view and evidence in this blog (2-minute read).

Using a steam approach in the Instant Pot means less nutrient loss than boiling vegetables in water on the stove. It’s also very easy, and you don’t have to watch the stove for under- or over-heating. Using my method, you can prep and steam enough vegetables for at least 3-4 days.

In this post I apply the “Atomic Habits” approach for choosing an appropriate plant-based eating habit to focus on. I discuss the most crucial characteristics of good atomic habits and provide a list of ideas for consideration for those trying to eat healthier, one habit at a time.

Reframing “how I eat” as a network of small habits can be an important step to overhauling your diet. If we use our energy to make small new habits stick instead of trying to tackle a major goal or aspiration all at once, we have a better chance of ultimate success.

Give delicious, healthy plant-based food gifts for the holiday to prevent that wave of guilt when friends or relatives open the box. Giving homemade plant-based foods not only makes the gift exchange more personal and intimate, but it’s also better for everyone’s health, your pocketbook, and the environment. Check out ideas for nuts, cookies, fruitcake, granola, and more in this blog, with wrapping and container ideas.

Do as much ahead of the day as you can. Take the pressure off so you can enjoy Thanksgiving and relax as much was possible. I cover what you can freeze, what you can prep a day or two early, and what non-food preparation you can do to spread the work out for your magnificent feast.