I also listened to a man telling people to take 50,000 IU of vitamin D a day!

Let’s start with the vaginal cream.

I found a Swedish cohort study (29,000 women) that found estrogen-based hormone therapy associated with a 31% higher risk of cutaneous melanoma, with higher doses linked to more risk. The authors did call the effect modest and noted other studies have found no association at all. Here is another rather intense study that states, “Considering all the evidence presented, it is clear that estrogens and estrogen receptors play a significant role in melanoma, although there is not always unanimity on the precise relationship.”

Another consideration: topical estrogen cream on facial skin has a documented, better-established link to melasma, which is patchy hyperpigmentation— a real but different concern from cancer. And separately, dermatologists generally advise anyone applying a hormone-active product to their face to keep an eye on existing moles for changes (new growth, color/border/size changes) and to have a baseline skin check first if they have risk factors, since a new pigmented lesion is easier to evaluate against a known baseline. Bottom line: perhaps don’t put vaginal estrogen cream on your face without discussing it with your health professional first.

Now to Vitamin D.

Vitamin D is one of four fat-soluble vitamins: A, D, E, K. Fat-soluble vitamins get stored in fatty tissue and the liver so they can build up over time rather than washing out. Vitamins B and C are water-soluble, which means if you consume too much, you pee the excess out of your system. Side note: too much vitamin C can also create loose stools.

According to the National Institutes of Health (NIH), the tolerable upper intake for adults is 4,000 IU/day, and the RDA (what most people actually need) is only 600–800 IU/day. Signs of toxicity are considered unlikely below about 10,000 IU/day, but that’s not a strict safety line. Some people develop problems at doses as low as 2,000 IU/day if taken long enough, and the NIH fact sheet notes adverse effects can creep in below the “unlikely” threshold too. 50,000 IU daily, sustained, is well into the range where hypervitaminosis D is expected, not just possible.

Also, this can cause hypercalcemia — too much calcium in the blood, since vitamin D’s job is regulating calcium absorption. That shows up as nausea, vomiting, weakness, confusion, loss of appetite, excessive thirst and urination, and can progress to kidney stones, kidney failure, calcification of soft tissues, and heart rhythm problems in severe/prolonged cases.

So please, don’t get medical advice from TikTok and don’t guess at the dosage for fat-soluble vitamins!

Yes, vitamin D is the sunshine vitamin, so soak up some vitamin D when you can. That said, 70% of Americans are shy of vitamin D, so supplements are needed for most people, after you speak with your health professional.

I am fortunate that Dr. Gardner had his publisher send me an advance copy of Food Sense, which comes out in October. It’s wonderful. You should preorder it. It definitely has his tone, scientific yet shows his humorous side. I’m enjoying it very much and will write a full review when I finish.

Tagines are Moroccan earthenware cooking vessels with a cone-shaped lid. A small hole in the top allows some steam to escape, while the cone’s sloped walls slightly cool and condense the rest, sending it dripping back down into the dish to continually baste the food.

Granted, there are modern cast iron and ceramic tagines, but I like my clay tagine, which was made in Morocco.

They are perfect for stews, vegetarian dishes, or just about anything you would braise.

I purchased ingredients at the Farmer’s Market this weekend to make Ratatouille, which I usually bake, but it was too warm to turn on the oven, so I used my tagine. I don’t believe I’ll go back to the oven again!

I placed some chopped tomatoes in the tagine first, followed by onions, zucchini, eggplant, red peppers, garlic, and I drizzled some freshly made pesto on top. I placed it on a heat diffuser on the stovetop, and viola! about 35- 40 minutes later, I had dinner!

You may add mozzarella to it and/or top with Parmesan.

Here is my Tagine. I’m sure you can find one at your local kitchen store.

I posted the tofu dip recipe yesterday, and I keep Tartary Buckwheat Powder in the fridge. If Dr. Jeffrey Bland, the father of functional medicine, is excited about the health benefits, I’m trying it. I started taking it regularly about a month ago.

If you are a member of my Fullscript account (quality supplements), you can purchase supplements at a 20% discount.

Bon appétit!

Tofu Dip

Dip fresh veggies in this delicious, nutritious dip.

I generally use this recipe as a template. Sometimes I double the nutritional yeast and lime juice and add handfuls of herbs. I add Aleppo pepper, and one time I added a little miso. Have fun being creative!

Serving size: 2 tablespoons

Ingredients

• 1 block (14 oz) firm tofu, drained (keep the liquid)

• 2 tablespoons extra-virgin olive oil, or avocado oil

• 1 tablespoon lemon juice, or lime juice

• 1 tablespoon nutritional yeast

• 2 cloves garlic

• 1 teaspoon salt

• ½ teaspoon freshly ground black pepper**

• 1 to 2 tablespoons liquid saved from when you drained the tofu

• Fresh herbs, if desired***

Directions

Add the tofu, olive oil, lemon juice, nutritional yeast, garlic, and salt into a food processor or blender.

Blend on high speed for 1 to 2 minutes until smooth and creamy.

Scrape down the sides as needed.

Transfer to a bowl and garnish with more fresh herbs, cracked black pepper, and a drizzle of olive oil.

Notes:

* Or you may use apple cider vinegar

** Or you may use a pinch or two of cayenne pepper

*** I used fresh basil, chives, and parsley, about 1 tablespoon each, but you may use whatever you have on hand. Start small and adjust amounts as needed. You may also use dried herbs but use less.

Nutrients for 2 tablespoons

Calories 106 kcal

Protein 9.0 g

Total Fat 7.7 g

1.1 grams Saturated Fat

3.4 g Monounsaturated Fat

2.8 grams Polyunsaturated Fat

Total Carbohydrate 2.0 g

Dietary Fiber 1.3 grams

If you’re like me, try to keep your mind open to new ideas.

Here is the audio of the program if you’d like to listen.

I hope you enjoy it!

This brings me to being social and getting out there to socialize, or importing people to socialize. :)

There is a loneliness epidemic, and statistics show that young people are affected the most. Here are the stats, but I will then talk about my age group.

According to research highlighted by the Harvard Graduate School of Education, reported rates of being “frequently” or “always” lonely vary across generations:

• Ages 30–44: 29% report frequent loneliness (the highest group).

• Ages 18–29: 24% report frequent loneliness.

• Ages 45–64: 20% report frequent loneliness.

• Ages 65 and older: 10% report feeling lonely (the lowest group).

I speak with my students about this. I explain that they are the most connected and the most lonely. Interestingly enough, they all agree.

I also see this with my own family, friends, and acquaintances. Social isolation is a concern. Here’s why.

Research from the National Institute on Aging shows that chronic loneliness and social isolation are linked to severe health conditions, including:

• Heart disease and high blood pressure

• A 31% higher risk of dementia and a nearly 40% higher risk of Alzheimer’s disease

• Higher rates of depression, anxiety, and suicidal thoughts

• A weakened immune system and faster cellular aging

So if you’re a youngster, invite that older family member. I was the oldest member on the float trip by far:) Or perhaps go visit them and listen to the same stories you’ve heard 50 times. Or, if you are an older person, get out there! Volunteer for a non-profit of interest, or if you can’t drive or have health issues, perhaps have folks over, or even do paperwork or something for an organization, and have them come over to pick up the items, and have a cup of tea.

Acknowledge to yourself that you are slipping into social isolation, and please remember that it affects your health, and make a plan to nip it in the bud, or if you’re already there, make some changes.

I hope you enjoy your day!

Yes, they are gluten-free, but frankly, that wasn’t on my mind when I first made them. You could use almond milk and perhaps non-egg eggs, but I have not done that before. Almond milk, yes; an alternative for eggs, I have not done that.

This recipe has been requested many, many times over the years. Enjoy! Make a double batch–they freeze well.

Oat Bran Muffins

Makes 12 muffins

2 cups Bob’s Red Bill oat bran

1/2 cup coconut sugar, or brown sugar

2 teaspoons baking powder

1 teaspoon cinnamon

1/2 teaspoon sea salt

1 cup milk or other liquid. I used Chai once.

3/4 cup applesauce or pumpkin puree or prune puree

2 eggs

1 cup apple, grated

1/4 cup pumpkin seeds, chopped

1/3 cup almonds, chopped

1/4 cup raisins

Preheat oven to 425 degrees and lightly oil the muffin pan or use paper muffin cups.

Mix together the first 5 ingredients. In a small bowl, mix the milk, applesauce, and egg; stir well and add the grated apple. Stir briefly into the dry ingredients with the pumpkin seeds, almonds, and raisins.

Spoon into prepared muffin pan and bake for 15-17 minutes.

Notes: You may use walnuts instead of almonds and dried apricots, cranberries, or cherries instead of raisins. I have also added 1 tablespoon of sesame seeds and 1 tablespoon of chopped sunflower seeds.

This was the salad I made for dinner tonight.

I purchased beets at the Farmer’s Market this weekend, and I cooked the greens, cooled them, and made them the centerpiece of this salad. Also from the Farmer’s Market were the tomato and the goat cheese feta. Leftovers also made an appearance: previously baked yams, some broccoli sprouts that I sprouted this week, raw sauerkraut, and chopped red peppers. I also added, for protein (besides the feta), a small can of wild-caught tuna in olive oil. Homemade vinaigrettes are also at the ready in my fridge—mostly olive oil and red wine vinegar.

Beautiful, isn’t it? It was delicious.

Estimated Nutrition

Calories: 700

Protein: 30 grams

Carbohydrates: 35 grams

Fiber: 15 grams

Micronutrients and phytochemicals

Beet greens: Vitamins K and A, folate, magnesium, potassium, and manganese.

Arugula: Vitamin K, folate, calcium and carotenoids.

Broccoli sprouts: Glucoraphanin, which can be converted to sulforaphane - a phytochemical studied for its effects on cellular defense pathways.

Red pepper: An excellent source of vitamin C, along with carotenoids.

Yams / sweet potato: Beta-carotene, potassium, vitamin B6 and fiber. Cooling after cooking allows some starch to retrograde into resistant starch; the amount varies.

Raw sauerkraut: Vitamins C and K plus fermentation-derived compounds; if unpasteurized and live, it may also provide beneficial microorganisms.

Tuna: High-quality protein, vitamin B12, selenium, niacin and marine omega-3 fats EPA and DHA.

Goat-milk feta: Protein, calcium, phosphorus and vitamin B12.

Extra-virgin olive oil: Mostly monounsaturated fat, plus vitamin E and polyphenols.

This is what I mean when I talk about nutrient density. One dinner provided protein and healthy fats, a substantial amount of fiber, vitamins and minerals, fermented food, cruciferous vegetables, leafy greens, colorful vegetables, omega-3 fatty acids, and an extraordinary variety of protective plant compounds. And most importantly, it tasted good! Lastly, I used leftovers; I try hard not to waste food.

Her only relative, her beloved ‘Gran ’, had died, and she had done her best to help Molly understand people, but Molly simply didn’t. She was nothing if not polite, a wonderful maid who loved her job, and more trusting than she should be.

It won’t take you long to figure out she’s being framed.

This was an audiobook that I listened to while driving. I have almost an hour a day to listen to books and (mostly science) podcasts. Frankly, I almost didn’t finish it (so frustrating, how does she not see he’s setting her up!), but the last 7 or 8 chapters made it worthwhile. I read they’re making it into a movie. I’ll go see it if they do. I’m sure they’ll shorten the frustrating parts.

I am officially out of audiobooks and will find another one to listen to this weekend.

I just finished another short book that I enjoyed but took me all of 2 hours to finish. It was a vacation-type book, The Secret Bookshop of Second Chances by Lyla Jadeborn. I love bookstores, especially ones by the sea, and I admit I shed some happy tears in the end. I’m such a sap…

I had an interesting student question yesterday asking how to keep his white blood cells healthy. He didn’t offer any other information, and I wanted to ask but didn’t, of course. It might be a personal story about himself or a family member battling an infection, hence the question about the high white blood cell count.

I have always been intrigued by our immune system, second only to the digestive system, so I was happy to help.

This will be my simplistic answer to him tomorrow.

There are five major types of white blood cells (leukocytes):

1. Neutrophils (50–70%) – They are the first responders. They quickly attack bacteria and fungi through phagocytosis. Phagocytosis means “to devour a cell” in Greek. These cells surround, engulf, and digest harmful invaders.

2. Lymphocytes (20–40%) – The adaptive immune system.

   • B cells: Make antibodies.

   • T cells: Kill infected cells and coordinate immune responses.

   • Natural Killer (NK) cells: Destroy virus-infected and some cancer cells.

3. Monocytes (2–8%) – Become macrophages in tissues, where they “eat” pathogens and cellular debris and help activate T cells. Macro means large and phage means eater. Big eater.

4. Eosinophils (1–4%) – Fight parasites and play a role in allergies and asthma.

5. Basophils (<1%) – Release histamine and other chemicals involved in allergic and inflammatory responses.

They all originate from hematopoietic stem cells in the bone marrow. These are the starting system for the blood and immune system.

They work as a coordinated team: Neutrophils arrive first. Monocytes/macrophages clean up and signal for help. Lymphocytes provide targeted immunity and immune memory. Eosinophils and basophils specialize in parasites and allergic responses.

How do you keep them healthy?

• Eat enough protein, which is needed to make immune cells. My protein-heavy student will love this. Remember, as Mary Poppins put it, “enough is as good as a feast.” Most people eat more protein than they need, but that’s another story.

• Get adequate vitamins A, C, D, E, B6, B12, and folate.

• Ensure enough zinc, iron, copper, and selenium.

• Eat plenty of colorful fruits and vegetables (antioxidants and phytonutrients).

• Prioritize sleep, exercise, stress management, and avoiding smoking and vaping.

• Maintain a healthy gut microbiome with fiber-rich foods.

I need to come up with quick answers to my students’ questions as I teach them about basic nutrition in about 30 hours. Specific questions need to be answered succinctly, and hopefully in a way that they will remember. I hope this helps him.

They have a sour flavor; perhaps “tangy” or “tart” might be a more accurate descriptor.

The bioactive compound in barberries is berberine, and it is thought to help regulate blood sugar levels and reduce inflammation. Barberries are high in vitamin C, iron, and small amounts of thiamine, copper, zinc, and manganese.

For this tea, I placed about 2 tablespoons of barberries in my kettle with about 4 cups of water and brought it to a boil, then reduced the heat and let it simmer for about 10 minutes.

Some other ideas:

· The next time you make rice or quinoa, add some barberries and saffron (yes, la-di-da) to the rice as it cooks. I don’t, but if you like, add a little honey or coconut sugar to balance the tartness.

· Sprinkle some on your oatmeal or your chia pudding.

· Add some to your vinaigrette.

It’s fun to try something new, don’t you think?

Good heavens, that was interesting! Down a rabbit hole I went.

I answered the obvious part of the question about loud noises. Routine exposure to loud music, as one example, can be attributed to hearing loss, but as this student is in the military, loud noises seem to be part and parcel.

Here are some tidbits:

One study:

I strongly suggest you click on the link above and read all about micronutrients and hearing loss. Table 3 is a good summation. Fascinating.

Also:

“In fact, the relationship between carbohydrate consumption and HL is thought to be related, not to carbohydrates themselves, but to the triglyceride (TG) serum levels. In this line, diets rich in carbohydrates, especially sugars and concentrated sweets that are highly concentrated in fructose, led to high TG serum levels, and hence, expected to affect auditory function.”

Another study, succinctly put:

“Certain dietary nutrients may protect hearing health. Increasing intake of antioxidants, fiber, protein, and fish rich in unsaturated fatty acids may help preserve auditory function.”

Sounds like a plan for good health to me!

Foods that help to keep your ears healthy. Remember, keeping noise levels low is important.

Antioxidants help to protect hair cells from noise-related free radical damage.

• Vitamin A: sweet potatoes, carrots, leafy greens

• Vitamin C: citrus, bell peppers, broccoli

• Vitamin E: almonds, sunflower seeds, spinach

Magnesium works synergistically with the above, and 60% of Americans are deficient in magnesium.

• Almonds, cashews, spinach, bananas, potatoes, dark chocolate

B12 + Folate: these B vitamins help with nerve and auditory pathway support.

· B12: eggs, meat, dairy

• Folate: lentils, asparagus, leafy greens, beans

Omega-3s are anti-inflammatory and support cochlear blood flow.

• Salmon, mackerel, sardines, walnuts, flaxseed

Zinc + potassium help with inner ear fluid/immune function.

• Zinc: oysters, beef, pumpkin seeds

• Potassium: bananas, potatoes, leafy greens

I hope you found this as interesting as I did.

So many of my colleagues and students are suffering from seasonal allergies right now, namely grass and pollen. They’re sneezing, coughing, rubbing their eyes, and are sometimes congested. We can’t control what’s in the air, but we can reduce some of the burden on our bodies.

Histamine is a naturally occurring chemical made by your body that plays many important roles and is most noticeable during allergy season; it helps your immune system respond to threats.

According to the National Library of Medicine’s MeSH (Medical Subject Headings) controlled vocabulary, Histamine is: “An amine derived by enzymatic decarboxylation of HISTIDINE. It is a powerful stimulant of gastric secretion, a constrictor of bronchial smooth muscle, a vasodilator, and also a centrally acting neurotransmitter.”

Also, a MeSH term: “Hypersensitivity is the main root descriptor that includes allergies and allergic reactions. “Defined as antigen-type substances that produce immediate hypersensitivity.” Or put another way: “Altered reactivity to an antigen, which can result in pathologic reactions upon subsequent exposure to that particular antigen”.

Lastly, there are Mast Cells. When they encounter a trigger, such as pollen, they release histamine and other chemical messengers that produce allergy symptoms. In some people, mast cells become overly active, a condition known as Mast Cell Activation Syndrome (MCAS). They are the primary cells responsible for an allergic reaction.

Think of your body as a histamine bucket. During allergy season, pollen and grass may fill that bucket.

When your histamine bucket is overflowing because of environmental allergies such as pollen or grass, eating low-histamine foods can help to lower your baseline. These foods are ordinarily healthy, but during peak allergy season, you might consider lowering your intake of:

· Fermented foods such as kimchi, sauerkraut, aged cheeses, yogurt, and soy sauce.

· Alcohol, particularly red wine and beer.

· Certain produce is naturally higher in histamine or may trigger histamine release in susceptible individuals. Namely, tomatoes, avocados, and eggplant.

· Leftovers. Particularly protein-rich foods, which can accumulate histamine over time, even when properly refrigerated.

What foods might help?

· Foods high in quercetin. Apples, broccoli, kale, red onions.

· Fresh proteins and fish only if they have been flash-frozen. No canned fish.

· Anti-inflammatory spices such as ginger and turmeric.

If you’d like to read more, this study might be useful. Click here.

Low Histamine Salad

Wash and dry all produce, then begin!

1 bunch kale, stems removed, cut into ribbons

1 ½ cups broccoli, thick stems removed, chopped fine

1 large apple of your choosing, cut into small pieces

1/3 cup sliced red onions

1/3 cup chopped walnuts

Dressing

1/3 cup extra virgin olive oil

2 tablespoons fresh lemon juice, or substitute apple cider vinegar

1 clove garlic, minced

Salt and pepper to taste

Place the kale into a bowl, add some or all of the dressing, and massage together to soften the kale. Add all the other ingredients and serve!

Nutrition won’t eliminate seasonal allergies, but it can be a tool to support your body during peak allergy season.

I hope you enjoy this salad and that this information has been useful for you.

It’s the story of a young boy whose parents died in an accident and who lives with his grandma. They’re very close. Grandma has to have “female surgery,” so he goes to spend the summer with his grandma’s estranged sister, Kate, and her husband, Dutch, in Wisconsin, via “the dog bus”—Greyhound. Lots of details later, Kate says she’s not cut out for kids and sends him back home to Montana to stay in an orphanage until her sister, Grandma (hopefully) gets better.

The fun starts when Dutch flies the coop with the boy, Donny, and the adventures begin!

I loved it, and there is something wrong with you if you don’t love it too. :)

I always pour the batter into a preheated cast iron pan. If I am making this for someone who likes sweeter cornbread, I’ll add 1/3 cup sugar.

Cornbread

Serves 6-8

3/4 cup cornmeal
1 cup all-purpose flour
1/3 cup sugar
1 tablespoon baking powder
3/4 tsp sea salt
1 cup milk
1 large egg
2 tablespoons unsalted butter, melted

Preheat the oven to 425 degrees. Grease a 9” cast iron pan, or a 9 X 9” pan. If you use the cast iron pan, place in the oven after you grease it and continue to prepare the recipe.

Mix dry ingredients in a medium bowl. In a small bowl, mix wet ingredients and then add to the dry ingredients, mixing lightly.

Remove cast iron pan from the oven and spoon cornbread mixture into pan, or spoon into 9 X 9 “ pan. Bake for about 20 minutes at 425 degrees.

Naturally, with my need-to-know mind, I looked it up.

In case you’ve never purchased it, it is a sweet and savory condiment that typically features mango, raisins, vinegar, lime juice, onion, and various spices.

According to Stonewall Kitchen, whose chutney I purchased, it is “The condiment gets its name from an apocryphal legend of a 19th-century British army officer who presumably served in British India. While the true origin of the name is debated—some historians believe it was invented by an Indian merchant and sold under the Major's name, while others think it was a clever branding exercise by early food companies—the name stuck and became a classic.”

This is where apocryphal came into play.

Here is the definition: “well-known but probably not true.” There are many more detailed definitions, but you get the gist.

All that after work before I placed a can of coconut milk in a pot, added some Major Grey’s Chutney, some curry powder, turmeric, and black pepper, and let it simmer for about 10 minutes. I was cooking some brown basmati rice and had a chicken breast sautéing, and added a zucchini when everything was almost done. Viola!

The standard CRP test measures CRP levels over a wide range and is useful for detecting acute inflammation and early infections. The hs-CRP test is highly sensitive and capable of measuring very low CRP, making it particularly useful in assessing the risk of cardiovascular disease in seemingly healthy people.

Erythrocyte Sedimentation Rate (ESR): Often ordered alongside CRP, this test measures how quickly red blood cells settle to the bottom of a test tube. When inflammation is present, certain proteins cause red blood cells to clump together and settle more rapidly.

So, why am I concerned about inflammation? It’s a major underlying and contributing factor for most chronic diseases, including heart disease, many cancers, and Alzheimer’s disease.

From a study published in Nature. “Although intermittent increases in inflammation are critical for survival during physical injury and infection, recent research has revealed that certain social, environmental and lifestyle factors can promote systemic chronic inflammation (SCI) that can, in turn, lead to several diseases that collectively represent the leading causes of disability and mortality worldwide, such as cardiovascular disease, cancer, diabetes mellitus, chronic kidney disease, non-alcoholic fatty liver disease and autoimmune and neurodegenerative disorders. In the present Perspective we describe the multi-level mechanisms underlying SCI and several risk factors that promote this health-damaging phenotype, including infections, physical inactivity, poor diet, environmental and industrial toxicants and psychological stress.”

So, what does an anti-inflammatory way of eating look like? I am not saying ‘diet’ as this is not primarily for weight loss; it is to reduce the risk of age-related disease and to optimize health.

Key points:

· Maintain a balance of omega-3 and omega-6 fatty acids. An excess of omega-6s promotes inflammation and is found in certain oils such as soy, sunflower, safflower, and the highly refined industrial seed oils often found in ultra-processed foods. Omega-3s are found in cold-water fish, walnuts, flax and chia seeds and are anti-inflammatory.

· Carbohydrate foods can also affect inflammation. There is a chemical reaction between the sugars in refined carbohydrates and protein called advanced glycation end products, or AGEs. Watch for consuming foods that spike your blood sugar, such as refined breads, chips, cookies, and sweetened drinks. Again, lower or avoid ultra-processed foods.

Here are some foods that are anti-inflammatory, nutrient-dense, packed with healthy fats, and contain fiber and antioxidants.

Fruits and Veggies: Leafy greens, berries, cruciferous veggies such as broccoli, kale and collard greens, peppers and tomatoes.

Healthy Fats: Mackerel, salmon, anchovies, sardines, extra-virgin olive oil, and avocados.

Spices and Teas: Turmeric (when combined with black pepper is more bioavailable), garlic and ginger, and green tea. I will also add dark chocolate and coffee in this category.

Whole grains and Legumes: Oats, legumes (beans and lentils), and quinoa.

Here are some recipes to get you started, or I hope they will inspire you.

Split Pea or Lentil Soup with Vegetables and Miso

Split peas and lentils are legumes and are great blood-sugar regulators.

Serves 8-10

3 cups split peas or lentils

8 cups vegetable stock

4 carrots, diced

3 stalks celery, diced

2 yams, peeled and diced

1/2 pound shiitake mushrooms, sliced

1/3 cup miso

1 cup warm water, or stock

Combine split peas and veggie stock in a large pot. Simmer for 45 minutes, stirring often. Add more stock if needed but keep the soup thick. Next, add carrots, celery, yams, and mushrooms and simmer another 30 minutes, until split peas make their own puree and vegetables are tender but not mushy.

Separately mix miso with warm water or stock, then add to mixture. Serve at once.

How much salt?

The average American consumes too much salt. Your salt intake should be about 2300 mg a day or about 1 teaspoon. Because of the naturally salty miso in this recipe, you won’t need additional salt in this meal.

Eating seasonally

Spring: Green peas, celery, green garlic, sliced beet greens

Summer: Tomatoes, corn, carrots, red pepper

Autumn: Yams, pumpkin, carrots, tomatoes

Winter: Winter squashes, potatoes, carrots, parsnips

Health Nut Brown Rice Salad

A tried-and-true favorite. Try using farro or barley instead of the brown rice.

Serves 8

3 cups long grain brown rice, cooked and cooled

1/3 cup sunflower seeds

1/3 cup sliced almonds, lightly toasted

1 tablespoon sesame seeds

2 tablespoons parsley, washed, dried, and minced

1/2 cup carrots, shredded

½ cup celery, sliced

½ cup red bell pepper, chopped

3 tablespoons vinaigrette, or to taste

Place the cooked brown rice in a medium-size bowl. Toast the almonds and add to the brown rice with the seeds and shredded carrots. Pour vinaigrette overall and toss. Top with the minced parsley and serve.

Variation for eating seasonally

Spring: Peas, radishes, sugar peas, green garlic, green onions

Summer: Cherry tomatoes, corn, diced zucchini, cucumber, basil

Autumn: Daikon radish, cooked yams, broccoli

Winter: Winter squash, broccoli, cauliflower

Serving Ideas

This is a great dish as a main course served on top of a lettuce leaf or you can serve with grilled fish, chicken, tempeh or tofu. Try using roasted red peppers for added depth of flavor. You may also add black beans if you like, which also makes this a complete protein. Beans and rice together have all the amino acids to make a complete protein.

Spinach, Blueberry, and Walnut Salad

Gorgeous and delicious and healthy!

Serves 1

2 cups spinach leaves, washed and dried

1 tablespoon slivered red onion slices

1 tablespoon slivered red cabbage

¼ to 1/3 cup fresh blueberries, washed and dried

6 walnuts, dry toasted

Lemon zest (zest should be in ribbons, not grated)

Place the raw walnuts in a pan over medium heat and dry toast until they are lightly toasted. Remove from pan and set aside to cool. When cool, coarsely chop.

Place the spinach leaves in a bowl with the red onion, cabbage slivers and blueberries. Toss with a little of the Citronette, and place on a plate. Top with the lemon zest-about a teaspoon- and the walnuts. Grate black pepper on the top, as desired.

Lemon Citronette

¼ cup extra-virgin olive or walnut oil

1 lemon, juiced

½ teaspoon Dijon mustard

½ teaspoon honey

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

In a small bowl, place the Dijon, honey, sea salt and pepper; stir together. Whisk in the lemon juice, then slowly whisk in the oil.

Store in a glass jar in the refrigerator.

Inflammation isn’t something we can eliminate—nor would we want to. Acute inflammation helps us fight infection and heal. The goal is to reduce the chronic, low-grade inflammation that quietly contributes to disease over time. Every meal is an opportunity to nourish the body, calm unnecessary inflammation, and invest in long-term health.

Here is the current information:

The early morning hours, specifically between 6:00 AM and 10:00 AM, are the peak time for heart attacks to occur. Cardiologists and researchers have well-documented this phenomenon, noting that a person’s risk of suffering a myocardial infarction (heart attack) increases by roughly 40% during the morning hours compared to the rest of the day.

Furthermore, medical data suggests that heart attacks occurring in this specific morning window tend to be more severe and cause up to 21% more tissue damage than those striking later in the day.

Why the Morning is a “Perfect Storm”

This spike in cardiovascular events is directly controlled by your circadian rhythm (the body’s internal clock) and the physical process of waking up:

• Hormonal Surges: As you wake up, your body releases cortisol and adrenaline. These hormones are necessary to give you energy to start the day, but they naturally raise your blood pressure and increase your heart rate.

• Sticky Blood Platelets: Your internal clock alters blood composition in the morning. Blood platelets (the fragments responsible for clotting) naturally become much “stickier” and are more prone to clumping together between 6:00 AM and noon.

• Plaque Rupture: The combination of higher blood pressure pounding against blood vessel walls and stickier blood creates a high-stress environment. If an individual has pre-existing cardiovascular plaque buildup, this morning pressure is exactly what can cause a piece of plaque to rupture, forming a sudden clot that blocks blood flow to the heart.

• Dehydration: Your body goes hours without water while sleeping. This natural dehydration thickens the blood slightly, adding extra strain to the cardiovascular system.

Other Peaks in Heart Attack Data

Interestingly, your circadian rhythm is not the only cycle that influences heart safety. According to the American Heart Association, cardiac events also follow distinct weekly and seasonal trends:

• The “Monday Effect”: Heart attacks are statistically more common on Monday mornings. This is believed to be triggered by the shift in sleep cycles from the weekend and the psychological stress of restarting the workweek.

• Winter Months: Cold weather constricts blood vessels to keep the body warm, reducing blood flow and increasing the heart’s workload.

Note: While the morning is the statistical peak, a heart attack can strike at any hour of the day or night. Seeking immediate emergency care at the first sign of symptoms—such as chest pressure, shortness of breath, or unexplained fatigue—is vital regardless of the time.

The fundamental difference in how men and women experience heart attacks is that women are far more likely to experience “atypical,” subtle symptoms that can easily be mistaken for something else. While chest pain is still the most common symptom for both genders, the presentation of a heart attack can diverge sharply beyond that.

Because medical research historically focused primarily on men, the classic male symptoms became the public benchmark. This disparity leads to dangerous delays in women seeking life-saving care.

Comparison of Symptoms

Men

Primary Chest Symptom

Intense, crushing chest pain or a heavy “elephant on the chest” feeling.

Pain commonly shoots down the left arm or up to the neck.

Breaking out in a cold, sudden sweat.

Mild indigestion or standard stomach discomfort.

Shortness of breath usually accompanies chest pain.

Women

Mild chest discomfort, pressure, or a squeezing tightness that may come and go.

Pain frequently travels to the jaw, throat, upper back, neck, or stomach.

Profound, unexplained fatigue or dizziness, even while resting.

Severe nausea, vomiting, or a burning sensation mimicking acid reflux.

Sudden shortness of breath, often without any chest discomfort at all.

Biological Differences Driving the Variations

The divergence in symptoms is not psychological; it is rooted in anatomy and hormones:

• Vessel Size: According to studies published by the University of Florida Health, women generally have smaller hearts and narrower blood vessels than men. While men tend to get massive blockages in the major surface arteries of the heart, women often experience blockages in the smaller micro-vessels, leading to more diffuse, vague pain.

• Hormonal Protection: Estrogen provides a natural protective shield for the cardiovascular system. Because of this, women statistically experience their first heart attacks roughly 7 to 10 years later in life than men, typically after menopause when estrogen levels drop off sharply.

• The Morning Danger: Because women often experience nausea, backaches, or fatigue during a morning cardiac event, they are highly likely to dismiss the situation as the flu, a poor night’s sleep, or morning stiffness.

Good to know that my comment was accurate. It was also a lesson to them that when you are not positive, say you’re not, do the research, and get back to them.