Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

Sarcopenia is the natural loss of muscle tissue, quality, and strength that is commonly associated with the aging process. As people age, it's fairly natural for people to experience sarcopenia, with some estimating that those who are physically inactive may lose as much as 3%-5% of their muscle mass every ten years after age 30. Just why this happens is not fully understood, but scientists believe that among the causes are decreases in both activity and nutrition levels, hormonal changes associated with age, and changes in both the quality and number of motor neurons.

Research to treat sarcopenia has focused on nutrition and hormone levels, with some studies in athletes and older adults suggesting that increased protein intake - much greater than the Recommended Daily Allowance of 0.8 grams/kilogram of body mass - may be helpful in reducing the loss of lean body mass (LBM) associated with age. Similarly, injections of testosterone have been used in men to increase muscle mass and strength.  Should you consume additional protein to help maintain muscle mass? »

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: paperback: $19.95 + s/h | PDF: $14.95

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.


Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

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How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Curried Potato Salad

This potato salad can get a bit spicy. Depending on just how spicy your curry powder is, you might want to start with a half a teaspoon and add more. I like it a bit spicier, and the red peppers help bring some sweetness to it, but the most important thing is to cut the potatoes in larger chunks. That way the creamy, soft center of the larger potato will soften the spiciness a bit - it makes a great counterbalance.

Curried Sweet Potato Fries

These Curried Sweet Potato Fries are great. Crispy, spicy, sweet, savory, and a bit salty. These can get a bit spicy if you add too much curry powder, but if you like them spicy, add a bit of cayenne pepper to the pan before adding the potatoes. Soaking the fries in cold water chills the center. This gives the outside enough time to crisp up while keeping the middle of the fries from overcooking.

Curried Lentils with Paneer and Roasted Eggplant

Lentils are the perfect vehicle for almost anything. They are especially good with the flavors of India, and making curries with lentils is a comforting thing in itself. The flavor of this dish is both simple and complex: the spiciness of the curry complements the sweet vegetables and the sweet/umami of the roasted eggplant. If you like your curries spicier, add 1/8 teaspoon red pepper flakes for extra zing.