Current Column: Dr. Gourmet's Health & Nutrition Bites

Sleep time and obesity

Timothy S. Harlan, M.D.

In 2006 we shared with you a study that looked at the relationship between sleep time and Body Mass Index, which found that those who slept less than 6 hours per night were far more likely to be clinically obese than those who slept 9 hours or more.

The study was done in just under 1000 people in rural Iowa. Earlier this year a similar study was published in JAMA Network Open (2021;4(6):e2113775) - but it's far more thorough: it also looks at what time people went to bed, when they got up, and whether they slept (napped) during the day. Read the article »

Learn to Eat for My Condition

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. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

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! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: 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

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.

Fast Food Guide

Burger and Fries

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

How to 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.


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

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. 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


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

This indispensable book includes:

Buy the paperback | Download the eBook (PDF)

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How to order by mail: 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: get the paperback or downloadable eBook now!

Featured Recipes

Baked Penne | Coumadin Safe Baked Penne

Baked Penne recipe from Dr. Gourmet

The key to this dish is to roast the veggies long enough that they are soft and tender, but not so cooked that they become mushy. The high heat and gentle stirring make for the perfect veggies for the pasta bake.


My wife suggested this recipe and I fell in love immediately. That's probably because I like eggplant so much, but there is something about the combinations of eggplant, onion, and cheese with the bread that sounded fantastic.

Tamale Pie with Black Beans

This recipe has a lot of names depending on where you might be from or even family lore. Tortilla casserole, taco casserole, tamale pie, taco pieā€¦ It doesn't really matter because there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer. Even the onions and peppers can be pulled from the freezer.

Tuna Noodle Casserole

Casseroles are the ultimate comfort food and the queen of recipes is Tuna Noodle Casserole. The thing about cooking day to day is that it takes about the same 20 minutes or so to make dinner almost no matter what you make. If you are going to do that, a great way to save time is planning for leftovers and this recipe is a perfect example. You can make a double batch and have enough to feed the family for another dinner and a few lunches.