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

Intermittent Fasting Revisited

Timothy S. Harlan, M.D.

We've written several times about different studies assessing the idea of Intermittent Fasting (IF) for weight loss. In 2018 we shared with you a study that compared Intermittent Calorie Restriction (ICR) (essentially a 5:2 diet) with Continuous Calorie Restriction (what we think of as "dieting") and a control group doing neither but receiving dietary counseling. The difference in amount of weight lost between the two groups cutting their calories was only "borderline significant" and all three groups improved their metabolic scores by about the same amount.

In 2020 another study compared a group that only ate between 12pm and 8pm with a control group - and the authors note that while those limiting the time of their consumption lost more weight than the control group, they lost more than double the amount of lean body mass than is seen from simply cutting daily calories. This was reinforced by another study we reported on a few months ago in which those who practiced CCR lost body fat almost exclusively while those with time-limited consumption lost both body fat and lean body mass. Read the article »

Learn to Eat for My Condition

Shrimp ScampiGERD / Acid Reflux / Heartburn

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)

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 Mediterranean Diet Score Cookbook for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium

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

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

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

Stethoscope
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

Moroccan Grilled Chicken
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

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

Exercise

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

Resources

Food Reviews

microwavable convenience meal

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 Cookbook!

Coumadin Book

This indispensable book includes:

• A primer on WHAT a Mediterranean-style diet is and WHY it's great for you
• 95+ delicious Coumadin safe recipes
• Information about managing your diet on Coumadin
• Ingredient and cooking tips throughout the book
• Complete Nutrition Facts, including Vitamin K content, for each recipe

Buy the paperback | Buy the eBook (PDF document)

Questions about ordering? Click here to read the FAQ.

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.

Note: This is a revised and updated version of Dr. Harlan's The Dr. Gourmet Diet for Coumadin Users. These are the same recipes with updated Nutrition Information, with the addition of information on a Mediterranean-style diet.

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 list will help you know exactly how much Vitamin K you're eating. Just $4.95 for the eBook (PDF) or $12.95 for the paperback. Get your copy now!

Featured Recipes

One Skillet Chicken and Black Beans

The rich flavors of onions, garlic and celery come together with the savory chicken, tomato paste and great Southwestern spices. One key to that balance is the little touch of maple syrup and vanilla extract. The sweetness of the maple syrup offsets the spiciness of the cumin and cayenne while the vanilla adds a slight aromatic touch to the recipe.

One Pot Cajun Chicken Stew

One pot meals are critical to our busy lives today. There are a lot of variations but today's featured recipe - a one pot Cajun chicken stew is delicious and is really healthy because it is chock full of veggies and low in calories and sodium.