2265 North Clybourn Avenue    Chicago, IL 60614    P: 773.296.6700     F: 773.296.1131

Eight Ways to Eat the Triple Whammy Way

This list is adapted from my book, The Triple Whammy Cure:

1. Eat dark leafy greens three times a week at least. Purchase kale, swiss chard, and mustard greens and finely chop and steam them for a minute or two before adding flavorful additions like olive oil, capers, and vinegar or lemon.

2. Never miss a meal Skipping meals—or light snacks, if you’re a grazer–causes dramatic swings in blood sugar and brings on lightheadedness, brain fog, irritability, and shakiness. Low blood sugar also sends us running for whatever food is closest, like the donut box sitting out at work. Keep high-quality carbs on hand at home and work—soup, raw carrots, nuts, fruit, whole-grain bread with a little cheese or natural peanut butter—to eat when you feel yourself approaching a blood sugar valley.

3. Have a salad five days a week. Look for the darkest salad greens you can find–they contain the most nutrients. Good choices include romaine and red leaf lettuces and also spinach. Once you’ve put your greens in the bowl, add toasted walnuts, a little intensely favored cheese (such as goat, feta, or bleu), and whatever fruits or veggies appeal. You can get all your veggie servings for the day in a single bowl with minimal effort. Toss with an olive oil, vinegar, and Dijon mustard dressing. Add warm or cold chicken or sauté some ground turkey with onion, oregano, and basil and toss with your greens and veggies. Dice a baby eggplant and sauté it in olive oil until soft before adding. Many groceries offer salad bars, a boon if you choose well.

4. One night a week, make it veggie night. Raw or cooked, veggie night can include washed and cut raw radishes, carrots, sweet peppers of every color, and cruciferous vegetables like broccoli or cauliflower. Try baby zucchini or yellow squash raw, sliced lengthwise. Experiment with dips. Make an easy bean dip by putting a drained can of white beans, red beans, or black beans into the blender with some garlic, fresh lemon juice, and a bit of olive oil. Add a few shakes of oregano or basil. Or purchase hummus or baba ghanouj for dipping.

5. Make eggs Eggs are an excellent protein source (you need protein to generate tryptophan, from which feel-good serotonin is made), easy to prepare, and don’t have the artery-clogging properties of higher-fat choices like some red meats or chicken with skin.

6. Enjoy nuts Great for snacks and adding to salads, nuts are a high-quality carbohydrate that contain disease-fighting antioxidants and health-giving oils. They’re delicious when served with fruit. Enjoy about a third of a cup of any type of nuts every day.

7. Become a soup lover Make a big batch of soup on the weekend and enjoy a cup for a snack–or for lunch or dinner with a salad.

8. Love your legumes Experiment with all types—kidney beans, garbanzo beans (chickpeas), butter beans, and lentils. Warm them up and add some olive oil and spices. Add meat or not. Chill them, adding some chopped veggies and an olive oil dressing, and enjoy for lunch or dinner. Add to a green salad. Legumes’ antioxidant, mineral, and fiber content make them exceptional choices for everyday eating. And they’re widely available in cans.


Join our Newsletter

Get health recommendations, delicious and time-saving recipes, medical news, supplement reviews, birthday discounts, and more!

Health Tips

Dr. Edelberg’s Health Tips contain concise bits of advice, medical news, nutritional supplement and pharmaceutical updates, and stress relief ideas. With every Health Tip, you’ll also receive an easy, delicious, and healthful recipe.

When you sign up to receive Health Tips, you can look forward to Dr. Edelberg’s smart and very current observations arriving in your in-box weekly. They’re packed with helpful information and are often slightly irreverent. One of the most common responses to the tips is “I wish my doctor talked to me like this!”

Quick Connect

Get One Click Access to our

patient-portal

The Knowledge Base

Patient education is an integral part of our practice. Here you will find a comprehensive collection of staff articles, descriptions of therapies and nutritional supplements, information addressing your health concerns, and the latest research on nutritional supplements and alternative therapies.

Telemedicine – Now Available at WholeHealth Chicago

In order to maintain your continuity of care, WholeHealth Chicago now offers telemedicine appointments with most of our practitioners. During a telemedicine visit, you and your healthcare provider can review medical history, discuss symptoms, arrange for prescriptions, and more. When necessary, labs and diagnostic imaging can be ordered from a facility near your home, and our Natural Apothecary can ship supplements quickly to your door.

Please contact Patient Services for details and scheduling a telemedicine appointment, or to change a regular appointment to telemedicine by calling 773-296-6700.

We’re looking forward to meeting with you in our virtual consultation room soon.

DIAGNOSE-IT-YOURSELF: COVID-19

Far and away, the commonest phone call/e mail I receive asks about COVID-19 diagnosis.
Just print this out, tape it on your refrigerator door, and stay calm.

ALLERGIES

• Runny nose
• Sneezing
• Red, swollen eyes
• Itchy eyes and nose
• Tickly throat
• No fever

COLD
• Runny nose
• Sneezing
• Sore throat
• Mild muscle aches
• Mild dry cough
• Rarely a low fever

STREP THROAT
• Painful sore throat
• Hurts to swallow
• Swollen glands in neck
• Fever

FLU (Standard seasonal flu)
• Fever
• Dry cough (no mucus)
• Sudden onset over few hours
• Headache
• Sore throat
• Fatigue, sometimes quite severe
• Muscle aches, sometimes quite severe
• Rarely, diarrhea

CORONAVIRUS-COVID 19
• Shortness of breath
• Fever (usually above 100 degrees)
• Dry cough (no mucus)
• Slow onset (2-14 days)
• Mild muscle aches
• Mild fatigue
• Mild sneezing

Recent Health Tips

  • Your First Step For Any (Any!) Chronic Symptoms

    Here’s an unfortunate trend: more and more young people (at my age, everyone under 50 is young) are troubled by chronic physical and emotional symptoms. Sometimes there’s a diagnosis: rheumatoid arthritis, multiple sclerosis, Crohn’s, fibromyalgia. But just as often there are plenty of symptoms and no diagnosis. I can’t count how many times patients have told me they went to multiple doctors who told them Read More

  • Surge Protection

    A confession: I’ve never done well with authority figures. Those who know me, the mildest and gentlest of souls, would never guess that years back I had issues with various medical associations and physician groups about such “controversial” notions as having conventional and alternative practitioners working together or actually treating (again, “controversial”) diagnoses like chronic fatigue syndrome, fibromyalgia, and chronic Lyme. Believe me, I’m no Read More

  • Brain-Boosting Supplements

    In our previous two Health Tips, we discussed the most common causes of brain fog. The first of these focused on stress. When there’s so much you’re anxious about, your logical thinking, mental clarity, and memory become overwhelmed to the extent that you’ve added yet another stressor. “Is this early dementia?” you may wonder. Well at least some of you seeing the election results might Read More

Join our Discount Program

Member benefits include 10% off all your purchases. Low, one-time membership fee of $25 ($35 for family).

MORE INFORMATION

Join our Newsletter

Get health recommendations, recipes, medical news, supplement reviews, birthday discounts, and more!