The little journal.
Short, sourced reads on food patterns, nutrition, and the choices behind them.
What Mediterranean Eating Actually Looks Like
Olive oil and fish get the attention, but vegetables, beans, grains, and ordinary meals are the foundation.
Intermittent Fasting: Where It Helps and Where It Doesn't
A time window may make eating simpler for some people, but it is not a shortcut around food quality or medical needs.
A Practical Look at Nordic Eating
Rye, barley, berries, root vegetables, fish, and rapeseed oil form a useful regional food pattern.
What We Can Learn from Japanese Food Patterns
Variety, vegetables, soy, fish, and shared meals matter more than a supposed longevity secret.
Keto and Low-Carb Are Not the Same Thing
Both reduce carbohydrate, but keto usually asks for a much tighter limit and a different level of planning.
Plant-Based Meals Without Specialty Shopping
Build from beans, grains, vegetables, and a few repeatable recipes before buying expensive substitutes.
Feeding Your Gut Without Chasing a Miracle Food
Fiber, variety, and fermented foods are worth understanding; microbiome tests still have limits.
Traditional Food Patterns Are Diverse, Not One Diet
Culture, climate, access, and daily life shape what people eat. Look for principles you can use, not a borrowed formula.
Protein Questions Worth Asking
How much, from where, and across which meals? The answers are more useful than a rigid 30-gram rule.
A Diet Has to Fit an Actual Tuesday
Shopping, cooking, hunger, and social life decide whether a plan lasts longer than its first week.
You Do Not Need Superfoods
The most useful shopping list is usually familiar: beans, vegetables, fruit, whole grains, nuts, and other foods you enjoy.
What Ultra-Processed Food Research Can—and Cannot—Tell Us
There is reason to pay attention to heavily formulated foods, without calling every packaged item harmful.