How often have you heard that mellifluous recommendation: eat dark leafy greens.

You know greens are an immensely powerful culinary Rx, right? And arguably the greatest longevity foods out there, exploding with disease-fighting phytochemicals? And that one of the single BEST things you can do to improve your health is to eat plenty of them? But… do you know how to cook them?

I asked, and you answered! When the 2nd edition of The Cancer Fighting Kitchen launched into the world just a little over a week ago, I asked readers who loved the 1st edition to share why, along with their photographs. if they wished. It’s been delightful to hear from some of you!

It’s amazing to me how we can get so hoodwinked every year into thinking that there’s some new-fangled magic bullet outside of ourselves that we need to try; that we’re going to shed unwanted pounds, get our health back on track, and go to the gym in the middle of the winter (good luck with that). Instead, I think we need to reset a little bit of our thought process around food, and think about the season that we’re in.

After several years researching, writing and perfecting recipes for The Longevity Kitchen: Satisfying, Big-Flavor Recipes Featuring the Top 16 Age-Busting Power Foods, did I ever develop even MORE love and respect for sweet potatoes! 

When I first started my cooking career and I was cooking for clients, the last thing I wanted to do when I got home was cook for myself. But knowing the value of healthy foods, I made a pact with myself to make a delicious and nourishing meal after coming home from my busy day. How did I do it? I learned to be prepared. 

Today is the first day of Autumn, officially the Autumnal Equinox. However, we’re not really into fall yet; we’re in transition time, which is the perfect time to prepare!

Just as asparagus means spring, basil means summer to me.  I first met basil when pesto sprang onto the food scene as the absolute latest in pasta sauces — an indulgence even I could afford on my working girl’s salary in NYC. And pesto was not only budget-friendly, but easy to make in quantity and freeze to suit my busy lifestyle. 

I often get asked about coffee. Is it good for you? Or is it not? The answer: everybody has a different caffeine threshold. I’m saying, if you’re sensitive to caffeine and you get heart palpitations or jittery when you drink coffee, this is NOT your food!

In case you don’t already know: protein is beyond a doubt one of our body’s essential components, and one we need to replenish on a DAILY basis. When it comes to protein, quantity, variety, and quality all matter. And eating the types and amount of protein that are JUST right for you and your needs is key to great health in SO many ways.

To celebrate our 10th wedding anniversary last month, Gregg and I headed off to Greece, to spend time mostly on the island of Crete. I was looking forward to the luxury of relaxed time together and of course, the Mediterranean diet! While you may know intellectually that the Mediterranean diet emphasizes fruits and vegetables, whole grains, legumes, nuts and olive oil, it’s another thing altogether to be IN a culture that actually lives it.

What are blood sugar regulators? The answer to this first question is pretty straightforward: fat and fiber. Some of the foods you’ll especially want to consider are avocados, almonds, walnuts, flaxseed, chia seeds, sesame seeds, legumes, edamame, cinnamon, peas, and quinoa, along with all of the dark leafy greens. (Dark leafy greens nearly always make an appearance on healthy food lists, don’t they?)

A reader recently asked: what does your plate look like? Great question, and one I can answer in a word — veg-centric.

Wondering what kind of fish to eat (and not to eat) and how to prepare?

From a health standpoint, if you are open to eating fish, by all means, do! And if selection and preparation are holding you back from cooking fish, then follow me into my kitchen and let’s dive in :)

“Inflammation” is one of those health words that is bandied about all the time… but do we really know what it means? We think of swelling and the color red… we know it’s not a good thing, and that we want less of it… but the rest is a bit mysterious.

Feeling bombarded? New Year, New You. Top 10 Exercises for the Perfect Body. Get Glowing! 30-Day Detox. Juicing! Cleansing! Weight Loss Challenge! Another program. Another promise, a whole list of techniques to learn, and a bunch of supplements to ingest. Blah blah blah.

Take a breath!

Chocolate! We know how much we love it -- but, do you know how good it is for you? I joke about it: another study coming out about chocolate! As if we need a reason.

For the record -- may I share HOW good it is for you?

What is it about the Mediterranean diet that is SO healthy?

Study after study reveals notable benefits of the Mediterranean diet for cancer, diabetes, heart disease, Alzheimer’s  -- so many chronic diseases. This breast cancer prevention study zeroed in on olive oil. And while the olive oil is most certainly effective, I’m equally sure that it’s only part of the reason. We Americans always look for the one magic bullet to solve our problems! But the beauty of the Mediterranean “diet” is that Mediterranean cultures have orchestrated the whole health package: diet PLUS lifestyle.

ep·i·ge·net·ics
noun

1. the study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself.

I find it empowering to think that the food we eat can have an effect on our gene expression.

Hold on! You mean what I eat… can affect my genes?

Yes, indeedy! Quite an eye opener. Certainly caught my attention. In fact, I believe I am the first cookbook author ever to have a section on epigenetics, in my book The Longevity Kitchen.