by Nicole M. Farmer, MD

It seems that there are always breaking news stories stating the latest research reporting in order to get healthy  eat “this particular” food or try “this type “of diet. It can feel pretty overwhelming and confusing for even the very health savvy person to keep up with the latest information.

In medicine, we are taught to learn a hand full of drugs and therapies and learn to use them very well, instead of learning a little bit about every therapy. By focusing our knowledge on a few therapies that we know like the back of our hand, we as practioners are able to more effectively utilize those therapies to improve our patient’s health. 

As a practitioner of one’s own health, I give this same type of advice to my patients and clients regarding food.  Learn and research a handful of foods that work best for your health, lifestyle and taste buds. (Since five is a do-able number and can give you enough variety, let’s go with that.) The next step is to find exciting and new ways to incorporate those foods into your life. The ultimate goal is to create your fab five food list that can become a part of your dietary and healthy lexicon.

1. You should actually like the taste of the food – either cooked or raw;
2. You can find the food easily in your community or grocery store;
3. You can afford to purchase the food regularly;
4. It's a food that your family may also enjoy.

If you are diabetic or looking to lose weight finding a few low glycemic index foods, such as sprouted wheat bread or traditional whole grains like quinoa, to add to your life can truly change your blood sugars and your waistline. If you have arthritis, incorporating low inflammatory foods, such as olive oil and at least a 3 ounce piece of salmon into your regimen can be helpful.

The take home message is that it can be hard to keep up with all of the recommendations regarding which foods to eat for your health. Decide on a few foods that work for you and start enjoying them in your daily life along with your good health.

About the Author

Nicole Farmer, MD, is board certified in Internal Medicine and is currently a fellow at the Arizona Center for Integrative Medicine. As a former clinical research fellow at the National Institutes of Health she conducted research on the health burdens of diabetes and heart disease. During this time, Dr. Farmer began her interest in metabolism, nutrition and health. She has authored and contributed to several scientific articles, recently worked on a textbook for physicians on advancing medical practice through the use of whole foods and nutrients. Dr. Farmer previously held a coveted faculty position at one of the country’s leading hospitals, Johns Hopkins University Hospital in Baltimore, MD.  She is now dedicating her time to the development of an integrative health coaching and consulting practice, Eat Your Way Well. Her practice focuses on using whole foods to assist with wellness and prevention of disease. She also provides health tips and information to women through her collaboration on the website, healthiHer.com.

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