PHW Newsletter - Edition 3

A Word from Dr. Marvin

Let Food Be Thy Medicine

While it may or may not have been Hippocrates who said “Let food be thy medicine, let thy medicine be food”, it is a great piece of advice to consider. What we choose to eat on a daily basis can impact our overall health in many ways. Every food or beverage we consume has the ability to support our body, or cause harm. This message is not meant to cause fear, it is meant to empower us to be the best version of ourselves. While admittedly the research on nutrition is weak at best, it doesn’t always take a PhD in Nutrition to understand what helps the human body function optimally versus what results in underperformance.

Here are a few tips I recommend when trying to support your nutrition pillar:

1. Prioritize protein.

The majority of patients we see in the clinic are protein deficient. Protein is needed to synthesize muscle, strengthen bones, make hormones and other important structures like hair, skin, nails and neurotransmitters. Want to geek out and become an expert in protein? Listen to one of our favorite podcasts on the subject with Peter Attia, MD & Don Layman, Ph.D linked below.

2. Eat plenty of fruits and vegetables.

I know, I know. You’ve all heard this before. Fruit and veggies are rich in antioxidants that help combat inflammation and fiber that helps bulk and carry that toxic waste out through the stool. It also helps support your microbiome, which in turn can make you more resilient next time you come in contact with whatever bug is being passed around.

3. Don’t drink your calories.

Pick water most of the time (bonus if you add electrolytes), and my most unpopular beverage rule...Coffee is not a meal.

4. Choose high quality foods whenever possible.

Unfortunately, our food system is highly contaminated with toxic chemicals and metals. Choose organic non-GMO, grass fed/finished, and pasture raised whenever possible. Find a local farmer and get to know them, ask them questions. Even at the farmer’s market. Not all growers follow these principles believe it or not! Want to learn more about toxins in food? Check out the Mom’s Across America link below. We also recommend using the EWG tool linked below to help you prioritize your grocery purchases.

5. Eat meals, don’t snack.

Most people do really well when they consistently eat a nutrient rich breakfast, lunch and dinner. Snacking typically is done mindlessly, and I often find it is one of the key contributors to weight gain.

6. Eat mindfully.

You must eat to live, let’s give it the time and attention it deserves. Make time for it. Sit down to eat. Chew your food well. Turn off the TV. Eat with friends and family and talk to each other. Food is too important to eat in the car.

7. Practice consistency, not perfection.

Health comes from consistently doing the things that support it, not typically from doing them perfectly all the time (because who can really do that anyway?). I find that striving to “eat perfectly” is typically a recipe for failure. Practice the 80/20 rule. 80% of the time, make the choices described above, 20% of the time break the rules. Because after all, rules are made to be broken, right?