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"Let Food Be Thy Medicine"

January 2017

Jean Varney
Jeannie Varney
 Nutrition Consultant


Welcome to the Eat Right Be Fit Live Well monthly link roundup.
Each week I read many interesting articles relating to nutrition, fitness and wellness. Here are some of my favorites from the past month. While every article may not be relevant to your personal circumstance, I hope at least one will spark your interest and provide you with a healthy tip you can incorporate into your daily routine.  



10 Reasons Your Belly Fat Isn't Going Away:   If only it were this easy! Nonetheless, if you'd like to trim the waistline, assess and most likely cut back on your sugar, flour, alcohol and saturated fat consumption. Also consider upping your magnesium-rich food intake. Greens and beans anyone? (

Anti-Inflammatory Diets: Do They Work?  Keeping inflammation low in our bodies is essential for good health. Choosing anti-inflammatory foods may help. I encourage you to eat these foods frequently, if not daily - they are the foundation of any healthy diet. (Tufts Nutrition letter)

  A Diet Strategy That Counts Time, Not Calories: This diet strategy is gaining momentum. While it is not a hall pass to eat whatever you want during your "window," it does support the need to limit eating to 8-12 hours a day for optimal health. The clock starts with the first sip of coffee. How many of you consume your calories within just 8-12 hours each day? Given my first cup of java is around 4:30AM, not me! It's harder than you think!   ( 

From Vegan To 'Keto' And Mediterranean: Experts Rank 2018's Best Diets:  No surprise here but in case you missed the other 100 plus articles I've referenced touting the benefits of a Mediterranean Diet, here you go. I cannot stress enough the importance of eating a whole food, plant-based diet. For those that eat animal products keep your choices to good quality fish, seafood, eggs, low-fat organic dairy and poultry.   ( 

Becoming a vegetarian:  Hands down, a whole food, plant-based diet is the healthiest eating pattern to embrace. But, does this mean you have to eschew all animal products? Not necessarily but don't forget your beans, whole grains, lentils and nuts/seeds!  ( 

Eat This Type of Protein at Breakfast to Stay Full for Longer:  To improve your health, increase the satiety of your meals, assist in weight loss and stabilize your blood sugar, incorporate beans or peas into your diet. For example, try adding black beans to your eggs, white beans to your tuna fish, chickpeas to your ratatouille, and edamame to your salad instead of an animal protein. (

Fiber is Good for You. Now Scientists May Know Why:   Want to support your immune system, fight dangerous inflammation and lose weight? Eat fibrous foods! DUH ... fruits, veggies, beans, lentils, nuts and whole intact grains all contain healthy fiber that benefit your health, heart and weight.   (NY Times)

A refresher on fats:   Is soybean oil the new olive oil? For people with heart disease, consuming flaxseed, walnut, soybean and omega-3 polyunsaturated oils might just be more beneficial then olive oil. Continue to limit, if not avoid, butter, palm and coconut oil.  Yes, I said coconut oil. I'm not a fan! (

Connecting Food and Your Mood:   Reduce anxiety and improve depression with diet? Absolutely! To keep you happy and calm, here's what to eat (and what to avoid.)    (Tufts Health and Nutrition Letter)

A Heart Risk Factor Even Doctors Know Little About:  Has a male family member had a heart attack or stroke before the age of 50? A female relative before 60? If so, consider getting your lp(a) levels checked. (NY Times) 

The Best Relationship Advice of the Year:   Print this article out, tape it to the fridge and reread it frequently! I love this advice, which I plan on implementing throughout the year.  (

For Doctors, Age May Be More Than a Number:  When it comes to choosing a doctor, don't assume, "older, more experienced", is better. (NY Times) 

About Jean Varney 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: