Your Healthy Eating Resource
Eat better.
Feel stronger.
Practical nutrition advice, healthy recipes, and real food strategies — for people who want to feel their best.
Adam Stetzer in real-life
Adam Stetzer as a cartoon narrator — Why not?
Jul
16
Thu
Make Your Own Gnocchi at Rochester Brainery — July 16
Rochester Brainery, Rochester NY
6:30 PM
Jul
16
Thu
Wine Country Cooking Class at New York Kitchen — July 16
New York Kitchen, 800 South Main Street, Canandaigua, NY 14424
6:00 PM
Jul
17
Fri
A Semiquincentennial Sip: USA Wines at New York Kitchen — July 17
Wine Spectator Theater, New York Kitchen, 800 South Main Street, Canandaigua, NY 14424
6:00 PM
The Age-Two Cliff: What Tufts FIM Institute Research Means for How We Design Food Is Medicine Programs for Children
The Tufts FIM Institute finds U.S. children go from global leaders to near-last in plant food intake. Food is medicine pediatric programs need to respond.
8 min read
The Biggest Produce Prescription Program You Are Not Tracking: Why WIC Belongs in Every FIM State Officer Portfolio
WIC — the Special Supplemental Nutrition Program for Women, Infants, and Children — is the largest WIC food is medicine produce prescription program in the US, with 7 million beneficiaries and a 44% enrollment gap.
7 min read
How SNAP Cuts Are Threatening Food Is Medicine Programs — What Produce Prescription Officers Must Know Now
H.R. 1's SNAP cuts removed 4.7M from food benefits — and the Farm Bill offers no reversal. What food is medicine programs must know to protect produce Rx now.
10 min read
The $45 Billion Local Economy Case for Food Is Medicine: A New Argument for State Budget Negotiations
State FIM officers have a new $45B food is medicine economic impact argument for budget hearings — paired with $13.6B in annual healthcare savings potential.
8 min read
What the New CHCS Policy Framework Means for FIM Officers and Medicaid Programs
The July 2026 CHCS brief maps the Medicaid authorities and best practices state FIM officers need to scale Food Is Medicine programs and cut diet-related costs.
7 min read
Medically Tailored Meals Medicaid Evidence: What the Massachusetts Study Means for FIM Payers
Massachusetts proves medically tailored meals Medicaid evidence works: 31% fewer hospitalizations, $3,433 per-person savings, and a policy case states can't ignore.
8 min read
Why Belly Fat Gets Harder to Lose After 40 — Scientists Just Found the Biological Reason
New science explains why you gain belly fat with age: a newly discovered stem cell type emerges in your 40s and supercharges visceral fat production.
9 min read
Vitamin C Isn't Just for Colds: What a New Brain MRI Study Found in 2,000 Older Adults
A 2026 MRI study of 2,044 older adults links lower vitamin C levels to reduced gray matter, making vitamin C brain health impossible to ignore this summer.
9 min read
Which Type of Kombucha Is Actually Healthiest? New Research Has an Answer
New research reveals which kombucha is healthiest — green and oolong tea bases produce the most biologically active fermented tea, while most commercial labels don't tell you which tea was used.
9 min read
Osteopenia Is Silently Weakening Bones in 4 Out of 10 Adults — Here Is What to Eat
An osteopenia diet built on the right calcium sources, vitamin D, and weight-bearing exercise can slow bone loss — here is what the evidence says.
10 min read
The Only Workout That Let Older Adults Lose Fat Without Losing Muscle, According to New Research
A June 2026 study of 120+ adults in their 70s found HIIT for older adults fat loss is the only exercise type that reduced body fat while preserving muscle mass.
9 min read
Vitamin B12 Deficiency Symptoms: Why You Might Feel Older Than You Are
Vitamin B12 deficiency symptoms like fatigue, memory fog, and tingling often get misread as aging. Here's who's most at risk and what to eat.
10 min read
Zyrtec vs Claritin vs Allegra: What the Science Actually Says
How do Zyrtec, Claritin, and Allegra really compare on relief, drowsiness, and long-term safety? Here is what decades of peer-reviewed studies show.
13 min read
Why You Are Tired All Summer and Magnesium Is Probably Part of the Answer
Summer fatigue and night cramps often signal magnesium deficiency — and summer heat drives that gap through sweat loss most people never account for.
8 min read
The Surprising Problem With Sugar-Free Diets: What the New Research Says
Research into sugar-free diet problems finds artificial sweeteners disrupt gut microbiome and affect insulin — here's what it means for everyday choices.
9 min read
Resistant Starch: The Carb That Feeds Your Gut Bacteria Instead of Your Blood Sugar
Resistant starch benefits include feeding beneficial gut bacteria and reducing blood sugar spikes — here's how to get more from foods you already cook.
9 min read
Nitrates in Your Drinking Water and Dementia Risk: What the New 54,000-Person Study Found
A 54,000-person study found nitrates in drinking water raise dementia risk while vegetable nitrates lower it — here's what that means for what you eat and drink.
8 min read
French Fries and Diabetes Risk: The 40-Year Study That Changes How You Think About Potatoes
New research on french fries diabetes risk tracked 205,000 people for 40 years — 3 weekly servings linked to 20% higher Type 2 risk. Baked and boiled? Fine.
8 min read
Soluble vs. Insoluble Fiber: The Difference That Actually Changes Your Gut
Understanding soluble vs insoluble fiber changes what you eat, not just how much — one feeds your microbiome, one speeds transit, both matter for gut health.
9 min read
The Farmers Market Trap: How to Use Farmers Market Vegetables All Week Long
Most farmers market hauls start well and end in compost. A simple routine for how to use farmers market vegetables all week — storage, shopping, rhythm.
9 min read
Your Gut Is Telling Your Brain to Eat Protein — What a New Study Found
New research shows how gut brain protein cravings work — gut cells detect amino acids and send your brain a signal to seek protein, not just more food.
9 min read
Beans, Lentils, and Blood Pressure: What a Major New Study Found
New research shows beans lower blood pressure risk by nearly 30%. What the global analysis found, which legumes qualify, and affordable Rochester sources.
8 min read
Cysteine and Gut Healing: What the New MIT Research Actually Means for Your Intestinal Lining
MIT researchers pinpointed cysteine as a gut healing trigger through immune cell activation — which foods deliver it and how to cook them for maximum benefit.
11 min read
Is Grilling Bad for You? What the New PAH Research Actually Says About Your BBQ
New May 2026 research finally answers: is grilling bad for you? Here's what the PAH science says and five ways to grill safer this Memorial Day season.
9 min read
The Brighton Farmers Market SNAP Match: How $2 Becomes $4 for Fresh Local Produce
Brighton Farmers Market's SNAP/EBT match doubles your purchasing power for fresh produce — a guide to food equity and access in Rochester NY.
7 min read
Seed Oils and Inflammation: What the Research Actually Says
Research on seed oils and inflammation tells a more nuanced story than social media claims — here's what the clinical evidence actually says, and what to do with it.
10 min read
Can You Actually Reverse Your Biological Age with Diet? What a New 4-Week Study Found
A 4-week University of Sydney study shows diet can reverse biological age — here's what the epigenetic research found and what to actually eat.
10 min read
What Ultra-Processed Food Does to Your Gut — And How Fast It Recovers
Ultra-processed foods reshape your gut microbiome in days. Here's what current research says about the damage, the timeline, and how fast recovery happens.
12 min read
Fructose and Metabolism: What New Research Found (And the Foods to Swap First)
New research shows fructose and metabolism are deeply linked — fructose acts as a fat-storage signal. Here's where it hides and the five swaps that matter most.
10 min read
Creatine Is Not Just for the Gym: What the Research Says About Your Brain
Creatine brain health benefits are backed by a growing body of research — and the people most likely to be running low have never thought to consider it.
10 min read
Eating 5 Eggs a Week May Cut Your Alzheimer's Risk by 27 Percent — What the New Study Actually Found
New research linked eating 5 or more eggs per week to a 27% lower Alzheimer's risk. Here's what the eggs and Alzheimer's risk study found, and what it means.
9 min read
Why Ozempic Works for Some People and Not Others — New Research Points to How You Eat
New Japanese research reveals why Ozempic works for some people and not others — it comes down to what triggers your eating, not just what you eat.
10 min read
Your Gut Bacteria May Be Driving Your Depression — Harvard Just Found the Missing Link
Harvard researchers traced gut bacteria and depression to a molecular pathway — and the implications for diet and mental health are concrete.
11 min read
What Happens to Your Gut and Your Mood When You Drink Coffee Every Day
A 2026 Nature Communications trial reveals coffee gut microbiome health benefits — including mood, cognition, and why decaf works too, plus how to use your spent grounds.
10 min read
Why Stress Plus Late-Night Eating Is a Double Hit to Your Gut
Stress combined with late-night eating creates a gut health double hit, raising digestive risk up to 2.5×, new research on 15,000+ people finds.
9 min read
What the New Vitamin D Study Actually Says — and What It Means for You
A 2026 RCT found 2,000 IU of vitamin D nearly doubled cancer remission rates — here's what it means for vitamin D dosage for women over 45.
9 min read
What Is Food Is Medicine in New York State — And Could It Help You?
Food is Medicine in New York State is a $7 billion Medicaid initiative connecting eligible residents to medically tailored meals, groceries, and produce prescriptions for chronic disease.
14 min read
Gut Microbiome Diet: What the New Research Actually Means for Your Plate
New research on the gut microbiome diet reveals your bacteria predict metabolic health better than your DNA — here's what the science actually means for your plate.
9 min read
Is Fish Oil Good for Your Brain? New Research Says It Depends Who You Are
New 2026 research shows fish oil brain health effects depend on your injury history — here's what EPA vs DHA actually means for you and how to eat smart.
9 min read
Why Bread May Cause Weight Gain Even Without Extra Calories
New research reveals why bread causes weight gain — not through extra calories, but by lowering energy expenditure and reshaping metabolism.
8 min read
Why Men and Women Lose Weight Differently — and What to Actually Do About It
New research from ECO 2026 explains why men accumulate visceral fat and liver stress while women show higher inflammation and cholesterol — and what each sex should prioritize nutritionally.
7 min read
Does Breakfast Timing Matter? New Research Says When You Eat Is Part of the Answer
New research shows breakfast timing affects metabolism through circadian alignment — eating earlier and extending the overnight fast with an early dinner, not by skipping breakfast, is linked to better outcomes.
9 min read
Can Sparkling Water Actually Help Your Metabolism? What the New Study Really Found
A BMJ Nutrition study says sparkling water may boost glucose metabolism — but experts say the effect is minimal and the evidence too thin to act on. Here's the honest breakdown.
5 min read
Extra Virgin Olive Oil Protects Your Brain Through Your Gut: What a Two-Year Study Just Found
A 2026 study in Microbiome found that extra virgin olive oil protects cognitive function through a specific gut bacterium, Adlercreutzia — and refined oil does not. Here is what that means.
8 min read
The Hidden Brain Switch That Tells You to Stop Eating: What the New Astrocyte Research Means
A 2026 PNAS study found that astrocytes — long considered mere support cells — actively control the fullness signal in your brain. Here is what the new astrocyte research means.
6 min read
The Common Vitamin Quietly Linked to Better Digestion: What New Thiamine Research Means for Your Gut
Two 2026 studies link thiamine (vitamin B1) to gut motility through a newly identified genetic pathway. Here is what the research means for digestion.
8 min read
The Natural Hormone That Burns Fat Instead of Killing Your Appetite: What the FGF21 Breakthrough Means
A 2026 Cell Reports study mapped the brain circuit through which FGF21 reverses obesity — by burning energy, not suppressing appetite. Here is what it means.
8 min read
The Nutrient Your Gut Bacteria Make That Scientists Just Figured Out: What Queuosine Means for Your Brain
Scientists just solved a 30-year mystery about queuosine — a micronutrient your gut bacteria produce that fine-tunes how your cells read your DNA. Here is what it means for your brain and how you eat.
8 min read
No-Bake Energy Bites Inspired by the Grasshopper Bites at breathe Yoga in Pittsford
breathe yoga shared their beloved Grasshopper Bites recipe — here's the nutrition behind why no-bake energy bites work, plus how to make the minty version at home.
7 min read
Vitamin D Deficiency Symptoms After Winter: What I Found During My Gastritis Recovery
Vitamin D deficiency symptoms are easy to miss after a long Rochester winter — here's what the research says, and why your stomach health may depend on it.
9 min read
Creatine for Women Over 50: What the Research Actually Says About Muscle, Brain, and Bone
New research shows creatine benefits women over 50 in ways most have never heard about — muscle, bone density, cognition, and mood. Here is what the science says.
7 min read
Walk 10 Minutes After Eating: The Simple Habit That Actually Moves the Needle on Blood Sugar
A 10-minute walk after eating reduces blood sugar spikes, speeds digestion, and costs nothing. Here is what the research shows and how to actually do it.
8 min read
Healing My Stomach Lining After H. Pylori: What the Research Says About Hydration and Electrolytes
After H. pylori eradication, the real work begins. Here's what peer-reviewed research says about electrolytes, zinc, PPIs, and why hydration alone isn't enough.
15 min read
Fish Oil vs Flaxseed Oil: ALA, EPA, DHA, and Why Not All Omega-3s Are the Same
Not all omega-3s work the same way in your body. Here is what the research actually says about ALA conversion, fish oil quality, rancidity, and what to take.
8 min read
The Magnesium Gap: Why Most People Over 50 Are Deficient (And How to Fix It)
9 min read
Your Body Already Makes GLP-1: The Foods and Habits That Boost It Naturally
Your body produces GLP-1 — the same hormone Ozempic mimics — every time you eat. Here are the foods and eating habits that maximize it, without medication.
6 min read
The Protein Problem After 50: Why You Need More Than You Think (And How to Actually Get It)
Active adults over 50 need far more protein than the standard guidelines suggest — here is the science, the bean-forward solution, and how to make it work in real meals.
11 min read
Ultra-Processed Foods and Heart Risk: What Two New Studies Are Telling Us Right Now
Two major studies in March 2026 link ultra-processed foods to a 67% higher heart risk. Here's what the science means for active adults 50+ trying to eat well.
14 min read
Spring Into Health: The Anti-Inflammatory Foods Nutrition Experts Say You Should Be Eating Right Now
Nutrition experts Tim Spector & Dr. Amati share the anti-inflammatory foods you should be eating this spring — plus how seasonal produce supports your gut.
11 min read
Eat Your Way to a Healthier Colon: The Top Foods Gastroenterologists Actually Recommend
Eat your way to a healthier colon with the top foods gastroenterologists recommend — fiber, fermented foods, and more. Science-backed, shame-free, and delicious.
12 min read
Turmeric's Real Power: What the Science Says and How to Actually Get the Benefits
Discover turmeric's real power with the science on curcumin absorption, the black pepper trick, and simple daily habits to actually get the benefits.
11 min read
Your Doctor Probably Never Told You This: How Controlling Insulin Could Be the Most Important Longevity Decision You Make
Controlling insulin could be your most powerful longevity decision. Discover what your doctor may never told you about metabolic health and food choices.
12 min read
Why Overnight Oats Are the Easiest Healthy Habit You'll Ever Start (And Actually Stick To)
Overnight oats are the easiest healthy habit you'll ever start — a no-cook, nutrient-rich breakfast that actually sticks. Here's how to make them yours.
11 min read
Are Overnight Oats Good for Gastritis? One Easy Recipe That Calmed My Stomach
Are overnight oats good for gastritis? Discover the easy, dairy-free recipe with cinnamon that soothes stomach inflammation and makes mornings feel gentle again.
11 min read
Area Woman Transitions From Intermittent Fasting to Explaining Intermittent Fasting
Area Woman Who Has Eliminated Gluten, Dairy, Legumes, Nightshades, and Seed Oils Reports Still Unable to Identify Cause of Inflammation
He pleaded not guilty. The pizza had been planned for six weeks.
Area Woman Insists She Is Not That Crazy About Food While Explaining That All Seed Oils Cause Systemic Inflammation
Seven minutes.
Area Man Who Has Read 400 Studies on Longevity 47 Minutes Late to Annual Physical
The pantry is organized by macronutrient. The freezer is organized by shame.
She read that bananas destroy flavanols. She has not made a smoothie since March.
We say we eat intuitively. We have a spreadsheet.
Area Woman Who Tracks Every Micronutrient Exposed as Person Who Has Not Eaten a Vegetable She Did Not First Google
The sommelier recommended the ashwagandha with the entree and the magnesium glycinate as a nightcap.
The support group was for people who had been diagnosed with a leaky gut by the internet.
The intervention was about the turmeric.
The couples therapist asked them to start with the seed oil incident.
Area Nutritionist Reports Controlled Reintroduction of Processed Meat Following Six-Month Microbiome Stabilization Protocol
The empty calories aisle at Wegmans is always well-stocked.
We used to recommend restaurants to each other. Now we recommend supplements and argue about seed oils.
Area Woman With Fully Optimized Gut Microbiome Adds Seventh Prebiotic Supplement After Forgetting to Eat Vegetables for Three Days
The sommelier is for the kombucha. The flight is four ferments.
Area Woman Confirms Kimchi Live Culture Status Before Committing to Purchase
She tracks her protein to the gram. She also tracked the entire sleeve of crackers as a single serving.
Four kinds of fermented foods in the door. She reaches past all of them for the vanilla yogurt, as she has always done.
She found the natural GLP-1 foods list. She already had all of them. They were behind the cereal.
Ordered the salmon because it was the healthiest thing on the menu. Asked for extra sauce.
Fourteen foods left on the approved list. She calls it flexible.
Knows her postprandial glucose curve. Has no idea if she drank enough water today.
She has eight months of glucose curves, an optimized supplement stack, and a ranked list of cooking oils. Her doctor said eat more fiber.
The magnesium is for sleep. The dust is for everything else.
Spent forty minutes on a smoothie. It tasted like lawn.
She wrote a 600-word post this morning about circadian eating windows. That was this morning.
She followed the recipe exactly. Minus the butter, the flour, and the sugar.
The kitchen has a $400 blender, a dehydrator, and a mandoline still in the box. Tonight: scrambled eggs.
Her grocery list is a living document. It updates with each new study.
She RSVP'd yes to the dinner party. Then texted the host asking what oil they cook with.
She has a dehydrator, a mandoline, a sous vide, and a fermentation crock. She had toast for dinner.
She read that your housemates change your gut bacteria. She is interviewing her next roommate for microbiome compatibility.
Her morning smoothie has 14 ingredients. She cannot name three of them.
She told everyone about magnesium in January, collagen in February, and choline in April. By summer she will have solved nutrition entirely.
She drinks the prebiotic soda. Then eats the chips. The prebiotic soda is doing a lot.
He is very serious about his health. His supplement drawer is a museum of good intentions.
Sunday: meal prepped for the whole week. Tuesday: delivery app open.
He decided to eat clean for spring. He is on day four. He is very proud of day four.
He read that broccoli activates the same pathway as Ozempic. He has not eaten more broccoli. He has told eleven people about the broccoli.
He bought the watch to improve his sleep. His sleep score is the same. His anxiety about his sleep score is not.
He does everything right Monday through Thursday.
He started tracking his fiber. He will not stop talking about his fiber.
Used to talk about our kids. Now we compare protein counts.
You only meant to check one label. That was four hours ago.
