Dr. Gourmet's Health & Nutrition Bites

When should you exercise?

Timothy S. Harlan, M.D.

Recent research shows that of those who maintained a significant weight loss for 7 years or more, the majority exercised at least 4 times per week and tended to exercise at about the same time every day.

In a study published in the journal Obesity (https://doi.org/10.1002/oby.22535), researchers made use of information gathered by the National Weight Control Registry, an ongoing study examining those who lose at least 30 pounds and successfully maintain that weight loss for at least 1 year. Those who are admitted to the Registry are surveyed each year regarding the strategies they use to maintain their weight loss. When should you exercise? »

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

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)

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.

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

Sauteed Broccoli with Chili Oil

Chili oil can be quite spicy and you might want to test this recipe with a bit less oil if you are not familiar with how hot the brand you purchased might be. Start with a teaspoon of chili oil and a teaspoon of canola or sesame oil to begin with. If you don't want to spring for the additional price of the chili oil, you can use canola oil or sesame oil with red pepper flakes or cayenne pepper instead.

Sesame Broccoli with Cashews

Sesame oil and broccoli are made for each other. The slight bitterness of the broccoli is well balanced by the umami flavor from the toasted sesame oil. These flavors along with the sweetness of the shallots and the roasted flavor of the cooked cashews makes for a perfect complement to almost any meal.

Asian Crab Cakes

For most crab cake recipes I like to use lump crab (if I can find it cheaply enough). For this more strongly flavored Asian version, the cheaper claw crabmeat will work well because the stronger flavor will stand up to the ginger and hot mustard better.