Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

If I've said it once, I've said it a thousand times: "Instead of soda, drink water, coffee, or tea."

A recent study suggests that if you are female and the carrier of a certain gene, you might decide that tea is a better choice.

Researchers in Singapore invited residents at least 55 years old or over from a particular region of Singapore to participate in a study called The Singapore Longitudinal Aging Study (J Nutr Health Aging 2016;20(10):1002-1009). As part of the study, the participants responded to a variety of health and dietary questionnaires and provided blood for additional testing. One of the questionnaires was a test we doctors know as the MMSE - the Mini-Mental State Examination. Drink your tea »

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!

Lose Weight

Just tell me what to eat!
Use our FREE interactive meal planner and reach your goal of healthy, permanent weight loss.

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


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Get the Coumadin Diet Plan and Cookbook!

Coumadin BookThis indispensable book includes:

Available in print format for $19.95 + s/h or eBook format for $14.95 - Order Now!

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*Book price: $19.95 + $5.95 shipping within the United States. We are happy to accept personal checks drawn on a US bank for delivery within the United States only. Download the form to order by mail. We regret that we are unable to process orders by phone or ship printed books outside the United States.

How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods! Listed both alphabetically and then in order of the amount of Vitamin K in the food, this downloadable list will help you know exactly how much Vitamin K you're eating. Just $4.95 for the eBook or $12.95 for the paperback book! Shop now!

Featured Recipes

Mediterranean Broccoli and Tomato Casserole

I love the idea of this recipe which is, in essence, a warm salad more than a casserole.

All these flavors and textures work so well together - the sweet roasted tomatoes, the umami from the onions and cheese, the rich vinaigrette with the exotic salty olives and capers, the flowery flavor of the herbs - all topped by melted cheese.

This is a great dish for making ahead on a Sunday and then having on hand later in the week. The roasted veggies and vinaigrette take a few minutes to prep and it make a great dish to use for your leftover rice. You can bake it for about 15 minutes, top with the cheese and finish when the cheese melts.

Southwest Quinoa Salad

Quinoa is the perfect vehicle for a summer salad. It has a great nutty flavor, is easy to cook, takes only a few minutes and is full of quality protein and fiber.

Salmon with Candied Jerk Walnuts

Sometimes when I have an idea for a recipe it turns out completely different than when I started. This one began with the idea of a peppery tasting candied walnut and salmon. That was it and the first few tries were good, but not what I was looking for.

The first few attempts were with poached salmon and served hot, and that was OK, but the cucumber sauce was pretty bad because it was far too tart. The walnuts were in a sauce that didn't work at all – it was too thin. I had been looking for something along the lines of a spicy but not too sweet praline sauce.

The idea of a candied walnuts just seemed to make sense, but the pepper on its own wasn't right either. The jerk seasoning is just right and helped inform the rest of the dish with the spicy lime yogurt. This is a great recipe to show how you can have a very low sodium dish that has a lot of flavor. The cayenne, tart lime and yogurt, sweetness from the fish, and the spicy candied walnuts all come together to balance just a bit of added salt.