Eastern Physical & Lifestyle Medicine

06/16/2026

Summer squash dinner. Squash and onions, patty pan squash with stuffing- all made with vegetable broth- no butter and no oil!

06/16/2026

Simple inexpensive low calorie density breakfast

06/16/2026

Eat food, not too much, mostly plants.

Nearly 20 years after Michael Pollan’s food rule first appeared, his seven-word philosophy still offers a radical kind of clarity in a world of synthetic eating and ultra-processed abundance.

06/10/2026

“Centering a plant-based diet on whole, minimally processed foods is one of the most effective ways to not only nourish your body, but also cut grocery costs,” Mr. Toledo said.

Research supports this, including:

Physicians Committee research published in JAMA Network Open in 2024 showed a low-fat vegan diet cut food costs by 19%, or $1.80 per day, when compared with a Standard American Diet that included meat, dairy, and other animal products. The decrease in costs on the low-fat vegan diet was mainly attributable to savings of $2.90 per day on meat, 50 cents per day on dairy products, and 50 cents per day on added fats. These savings outweighed the increased spending of 50 cents per day on vegetables, 30 cents per day on grains, and 50 cents per day on meat alternatives on the vegan diet.

A 2021 Oxford University study found eating a vegan diet could cut consumers’ food bills by up to one-third, based on modeling data and including the diet-related costs of climate change and health care.

A 2022 study found plant-based consumers spent less on food than any other consumer group.

More than 60% of U.S. adults incorrectly think that eating a plant-based diet is more expensive than eating a diet with meat and dairy, according to a new Physicians Committee for Responsible Medicine/Morning Consult survey.

06/10/2026

Eating low-calorie-density plant-based foods is not expensive:

Start with a base of rice, potatoes. or whole wheat pasta

Add beans- black, kidney, Cannellini, white, red, garbanzo

Add steamed fresh or frozen vegetables- broccoli, leafy greens- spinach, kale, collards, mustard, etc, cauliflower, brussel sprouts, cabbage, summer squash, zucchini, tomatoes, cucumbers, carrots, celery, peppers, okra

Add a low-calorie sauce- low-sodium soy sauce, low-calorie marinara sauce, low-calorie barbecue sauce, salsa, low-calorie hummus

06/03/2026

It's all about the Beans! No need to count protein grams, just eat some beans!!! Like they do in the Blue Zones.

Dan Buettner is the Blue Zones Expert & bestselling author, bringing scientifically focused health and lifestyle solutions to help you live to one hundred.

06/03/2026

Easy stir fry for dinner! Rice in the rice cooker. Onions, carrots, zucchini, and broccoli stir fried with vegetable broth, low sodium soy sauce and a drop of maple syrup! Also leftovers for lunch tomorrow!

06/02/2026

Beans!

05/27/2026

Dinner! So easy!
1 onion
1 can low sodium kidney beans
1 can low sodium green beans
1 can low sodium corn
2 cans diced tomatoes
1/2 box whole wheat rotini
1 box vegetable broth
Tomato paste
Salt, pepper, garlic powder, Italian seasoning, basil - all to taste
Slow boil 10 minutes

05/27/2026

If you want to lose weight, eat at home! Learn to cook simple, delicious meals.

Science confirms what anyone counting calories already knows: avoid restaurants