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

14 Food Changes to Consider

Today we’re not touching on why sweetened beverages are rotten for you and we’re not ranting against fries, Little Debbies, or that new national favorite, KFC’s Double Down. I’m hopeful you’ve put all that behind you.

Instead, based on some fairly solid research, here are 14 simple, healthful food choices you can make.

Consider grains
I’m increasingly disenchanted with most gluten grains. Even when patients don’t come up positive on the blood test for gluten sensitivity, so many people simply feel better when they reduce or completely eliminate gluten that, for one month, you might consider going gluten-free, detox your system, and then challenge it with a gluten-rich meal, like pasta primavera. If you feel just fine afterward, you’ve got no problem with gluten (though after a month’s abstinence from gluten you might find your waist measurement magically shrinking).

On the other hand, if you have digestive symptoms–bloating, gas, a change in your bowels–the day after your big-gluten pasta dinner (or just feel crummy in general), your body might be telling you something. Click here for an exhaustive list of gluten-containing foods.

Also…
1. Move from white rice to brown rice. The white has a higher glycemic index than the brown, which wreaks havoc with blood sugar. By making the switch you’ll also reduce your risk of weight gain and diabetes.
2. Use barley more often as your mealtime starch, replacing potatoes. Studies show that barley lowers LDL (bad) cholesterol. Potatoes are yet another weight-gain, high-glycemic food.
3. Quinoa and buckwheat are tasty non-gluten grains and they’re also good sources of polyphenols, potent antioxidants that may protect you from developing heart disease, cancer, and other chronic illnesses.
4. Drop white-flour products altogether. In the process, most of you will trim an enormous amount of sugar from your diet by saying no to cookies, cakes, and other baked goods. For sandwiches, use rye bread. It has a low glycemic index and by preventing swings in your blood sugar will help you avoid the late afternoon munchies.

Now, onto nuts
5. 300 calories worth of almonds per day won’t cause weight gain, but will reduce heart disease risk and actually block some saturated fats from being absorbed, an interesting study in 2007 showed.
6. Pecans have a sufficient concentration of vitamin E to protect your brain and nervous system from a variety of chronic degenerative conditions.
7. Hazelnuts should be consumed with their skins because of the very high concentration of antioxidants found in the outer covering.
8. Pistachios have good anti-inflammatory properties. So does the spice turmeric (thanks to its circumin), a curry ingredient.
9. Walnuts may reduce heart disease risk and your chances of developing diabetes.

Fruits and veggies
10. Black raspberries show promise in preventing tumors of the entire gastrointestinal tract.
11. Blueberries are high in antioxidants and improve insulin sensitivity, again reducing your risk for developing diabetes.
12. Broccoli and cauliflower reduce risks for both breast and prostate cancer.
13. Tomatoes can help with high blood pressure and, especially when eaten cooked, reduce prostate cancer risk in men.
14. Celery has been shown to keep blood pressure at healthy levels, especially in people diagnosed with borderline high blood pressure.

Go ahead—fill your plate. Now that wasn’t so painful, was it?

Leave a Comment


  1. As always I can barely wait every week for your blog posting. There is always so much good advice and honestly it is nice to measure myself against a standard and realize I am not doing too bad because in a list of 14 I only have a couple of places that could use improvements.

    Living in the Middle East for the past year I have of course learned of many new delightful additions to add to my diet that are much healthier options than the American choices. Plus variety is always appreciated.

    I would like to offer up a grain that is so delicious and I didn’t know about it until I started living with my Jordanian husband. FREEKEH. It has a delicious nutty flavor and can be used in many different ways. It is young green wheat but it is whole and no processed. It has a low glycemic index of 43 and is 16.5% fiber.

    In Chicago you can get Freekeh at the Middle Eastern Bakery on Foster at Clark or the Arab grocery store on Kedzie at Foster.

Join our Newsletter

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

BIRTHDAY

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.

Join our Newsletter

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

Upcoming Workshops

**Pain Relief with Myofascial Balls
Tuesday, October 29, 6-8pm
With Renee Zambo, C-IAYT Yoga Therapist

Course Fee: $65.00
(includes WholeHealth Chicago Myofascial Release Kit, $40 value)

Does that same spot in your neck, shoulders, back or hips seem to bother you every day? Do you have joint aches and pains in the hands and feet? Would you like to learn ways to alleviate that pain and tension?

Join WholeHealth Chicago’s Yoga and Movement Therapist Renee Zambo for an evening of muscle tension release with myofascial therapy balls.

Space is limited and registration is required.
Please register online.
Call the Center for additional information at (773) 296-6700
More>>

Recent Health Tips

  • Dandruff, Fungi, and Cancer of the Pancreas

    It’s an eye-catching title, I’ll admit. But the links are quite real and further research may guide medicine in new directions of cancer prevention and treatment. It all starts in your gut microbiome, the totality of microorganisms–bacteria, viruses, protozoa, and fungi–present in your gastrointestinal (GI) tract, mouth to anus. Until recently, researchers and clinical physicians alike paid virtually no attention to the microbiome and the Read More

  • New Hope For Sinus Sufferers

    When osteopath Dr. Rob Ivker moved to Colorado in the 1980s to set up his family practice, he had no idea that when he stepped off the plane he’d succumb to symptoms of chronic sinusitis that just wouldn’t go away: stuffy nose, thick mucus, pressure behind his cheekbones and above his eyebrows, dull aching headache, and thick goopy drainage in the back of his throat. Read More

  • Director of IV Therapies Katie McManigal, BSN, ANP

    Most people at some point in their lives have had an intravenous (IV) line. An adept nurse warned you about the tiny pinch of the needle as it was smoothly inserted and taped in place.  Then the  fluid dangling above your head slowly started making its way through a tube and into your body. IVs are all over the place in hospitals. They’re seen in Read More

October Sale – Save 20% off UltraMeal Rice

UltraMeal RICE is a tasty, non-dairy, nutritionally fortified, powdered meal replacement for those who want to support healthy body composition but may be sensitive to soy.

Click here to take advantage of this month’s promotion!