Dr. Tim Says....

Timothy S. Harlan, M.D.

I get questions from patients all the time about whether it is safe or healthy for them drink alcohol.

The short answer is yes, but first and foremost, drinking too much alcohol is bad for you. Even so, the best research we have shows that those drinking between 2 and 2 1/2 drinks per day for men or 1 to 2 per day for women live longer.

The key is moderation.

The earliest meaningful research was done by a cardiologist named Arthur Klatsky. He noticed that many of his patients with heart disease were not drinkers. This led him to study over 80,000 patients and he discovered those who drank more had a much lower risk of dying from a heart attack. Dr. Klatsky's research has since been repeatedly confirmed. For instance, an early population study of Mediterranean countries showed the lowest risks of death from heart disease in those consuming the most alcohol. The important point is that research on Mediterranean Diet shows that alcohol is generally consumed with meals. (Lipids in Hlth and Dis 2005;4:17) Alcohol in a Mediterranean Diet »

Did You Know?

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

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The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet


Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Health and nutrition news and what it means for you. Health and Nutrition Bites.

The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults


Featured Recipes

Green Curry with Shrimp

This recipe is a recreation of one that I had at a restaurant. It was good but far too salty. The flavor of green curry paste can be variable so you might try a few different brands - they are good to have on hand for simple sauces, and a half teaspoon or so can be used with grilled chicken or fish mixed with just a bit of oil. Too much can be bitter, and as with most Asian bottled flavorings, curry paste will have a lot of added salt.

You can use other protein in this - chunks of extra-firm tofu, thin strips of lean beef or pork, or chicken thighs would be great inexpensive choices.

Spanish Scrambled Eggs

There are lots of scrambled egg variations, but the ones that I love best are the Spanish versions. Generally speaking, the eggs are on the runny side, soft and silky, and filled with veggies. They are often served on lunch menus with a smaller portion as a main course. Amongst the versions I have had, the mushroom are my favorite.

Serve this as a dinner meal with a side salad.


I had this dish at a Lebanese restaurant and it was delicious although a bit bland - just rice, lentils and spice. In researching this recipe I found out why: most of them have caramelized onion and pinenuts. It takes on a whole new flavor with those two simple ingredients.

Salmon Salad with Mustard and Peas

This easy recipe for Salmon Salad with Mustard and Peas makes a great main course or sandwich filling

Roasting the salmon instead of poaching adds a nice flavor. Create your own variations on this salad: you could use fresh dill along with some lemon and Dijon mustard or fresh basil with a tablespoon of tomato paste.

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