Category: News

6 Savvy Rules of Healthy Eating

This summer, follow these six savvy rules of healthy eating:

  1. Eat Whole Foods, not processed

Any food in its most essential, pure and basic form is nutrient dense and must be preferred over processed food.  When you eat whole foods, you’re getting the food in its natural state e.g.,   an apple instead of apple juice, or a baked potato and mashed potatoes. Favoring a whole foods-rich diet is a simple way to ensure that what you eat is micronutrient dense and free of unnecessary additives and preservatives. Whole foods have the best ingredients for creating tasty and healthy meals, supply essential nutrients with their chaperones to  and help keep you healthy. Choose whole, fresh, natural, organic, preferably biodynamically grown, local, seasonal, unrefined and unprocessed foods.  Refrain from adding these popular toxins into your diet:   artificial flavors, colors, preservatives, sweeteners and hydrogenated fats

  1. Enjoy a Plant-rich diet

Everybody can benefit from a focus on plant-based foods. The more whole, plant-foods you incorporate into your routine, the more likely those unhealthy cravings will subside.  To date, only approximately 6% of calories in the average current US diet comes from fresh fruit, vegetables, whole grains, legumes and seeds.   When you eat more plants, you’re helping not only the body get the key nutrients it needs but also helping the planet be more sustainable. Not getting enough protein is usually the main concern of many while on a plant based diet but if you add beans, nuts and legumes and grasses like quinoa and hemp that aspect can be easily taken care of.  Eat a colorful variety of plants that are alkalinizing in nature and ensure you’re getting the best nutrients for your body. Remember your first morning urine pH must be between 6.5-7.5.

  1. Healthy fats are important

Fat is an integral part of a healthy diet – the catch is, it needs to be healthy.     Whole plant-based foods like nuts, seeds and avocados are amazing sources of healthy fats.  Clarified butter and coconut oil are great too.  Extracted oils like vegetable oil and canola and processed fats like margarine need to be avoided

  1. Eat nutrient dense foods; concentrate less on calories

A variety of nutrients – such as vitamins, minerals and phytonutrients – are essential for good health. Eat a rainbow of fruits and vegetables along with all kinds of whole grains, beans and other unrefined whole plant foods to get the most out of your diet.

  1. 5. Organic: eat organic when you can. Organic foods have a host of nutritional benefits compared with their conventionally grown counterparts, including more antioxidants, fewer toxic heavy metals and less pesticide residue. All of these lead to a higher toxin load on the body and when avoided, can serve the body better. A new study published in the British Journal of Nutrition shows that pesticide residues are three to four times more likely in conventionally grown foods and have double the amount of the toxic metal cadmium.
  2. Incorporate Super-foods like garlic, ginger, onions broccoli sprouts and eggs (GGOBE) to support healthy detoxification systems. While the quest is to avoid exposure to toxins as much as possible, you are bound to be inhaling and absorbing copious amounts of environmental toxins daily. The GGOBE foods provide a very important mineral sulfur. One of the most abundant in the body, sulfur is required for the synthesis of glutathione, one of our premier endogenous antioxidants, taurine that helps with the cardiovascular system and other amino acids like methionine and cysteine that aid in comprehensive detoxification.

GGOBE, especially the vegetables also provide a nutrient called sulforaphane, an organosulfur compound.  Sulforaphane exhibits anticancer, antidiabetic, and antimicrobial properties. These super biodetox foods are also a rich source of IP 6 which aids in the metabolism of insulin and calcium, promotes healthy hair growth, bone marrow cell metabolism, eye membrane development, and helps the liver transfer fat to other parts of the body.

We suggest regularly incorporating these foods daily to add variety to the diet and to achieve   that jump start in functional detoxification.

Stay healthy this summer!

Healthier Mind-Body Choices

Chronic stress adds to the burden of cumulative repair deficit (inflammation). Unhealthy thoughts or attitudes are metabolically expensive yet can be relearned in ways that promote rather than impair health. Stress-reduction should be considered a crucial element of any health restoration program. Techniques such as meditation, abdominal breathing, salt and soda baths, and photobiology are simple for patients to implement and will yield great reward in terms of improved treatment outcomes and quality of life.

Healing traditions of every ancient culture have included some form of breath practice. There is a profound effect from the simple act of learning to breathe consciously. Breathing deeply and consciously…

  • Teaches us to be more mindful
  • Supports energy levels
  • Helps keep us relaxed and centered
  • Is a refuge from stress and a tool for healing

Lack of regular exercise promotes repair deficit while regular exercise reduces inflammation. Exercise should be a pleasure, with a goal of adequate activity that is achievable rather than excessive activity that becomes a burden.

The mind and body are always connected, and interactive movement is essential for physical and mental peace. The ideal activities are those systems that combine breath and movement, with a priority given to core strength and musculoskeletal resilience.

For example, the following practices are all meaningful and restorative ways of combining breath and movement:

  • Traditional free form hatha and prana yoga
  • Tai Chi
  • Pilates
  • Trager System
  • Feldenkrais method
  • Alexander technique

Practical Applications

As a trusted healthcare provider, you are the best person to help your patients implement healthful lifestyle choices. Use Joy In Living: The Alkaline Way as a resource to help you prescribe, inspire, and support your patients in developing their own personalized program.

The guide includes tips and tools for living the Alkaline Way…

  • Acid/Alkaline food effects chart
  • An entire chapter of alkaline recipes
  • Help in building an immune-tolerant diet
  • Detox and cleanse guide
  • Getting started with physical activity, mindfulness, and light therapy.

Happy Thanksgiving

There is much this year for us to be grateful. Keeping my thanks to each and all to a few words is a challenge. I am deeply thankful for the opportunity I have had, over several decades, to help advance the practice of functional medicine by helping you help patients. The evidence is growing; people can stop fighting and start healing.

Today, as every day, I am filled with gratitude for your continued support. My staff and I are eager to continue our service to you through advanced supplements, functional tests, comprehensive treatment plans, and now even a self-paced certification program. Joining together our strengths, we will continue the transition from sick care to healthful caring for all.

Our many thanks and gratitude for the opportunities and challenges of this season.

In Health,

Russ Jaffe

Russ Jaffe, MD, Ph.D., CCN



Founder / Chief Executive Officer

Fellow, Health Studies Collegium




Raw Chocolate Pudding Recipe (serves 4)


1 avocado, chopped and/or 2 bananas, chopped
3 tbsp raw cacao powder
1 tbsp raw honey
1 tsp lemon juice
1 tsp coconut oil
2-3 tbsp coconut milk
Unsweetened shredded coconut

Blend avocado, bananas, cacao, honey, juice, and oil until smooth. Add coconut milk as needed to achieve desired consistency. Serve sprinkled with shredded coconut.

Click here for more alkaline diet recipes.

EAB 2016 Holiday Schedule

As the holiday season is approaching, we want to make you aware of our lab and Client Services department schedules to ensure all samples can be received in time to be processed. We are providing you with the dates that our lab will be closed as well as the dates that you should NOT do blood draws for LRA by ELISA/ACT tests. Following this schedule is important because blood drawn on the days indicated (“NO” days) will be more than 3 days old when received, and therefore cannot be read.

Click here to see EAB 2016 Holiday Schedule

Dr. Russell Jaffe Interview With Natural Medicine Journal Discussing Early and Proactive Detection & Treatment of Insulin Resistance

“Insulin resistance has now reached endemic levels,” explains integrative health expert Russell Jaffe, MD, PhD, CCN. In this podcast he describes effective ways for clinicians to identify and treat insulin resistance. He also describes how to motivate patients to comply with treatment.

Click here to listen to this podcast.

About the Sponsor

Perque Integrative Health

PERQUE Integrative Health (PIH) is dedicated to speeding the transition from sickness care to healthful caring. Delivering novel, personalized health solutions, PIH gives physicians and their patients the tools needed to achieve sustained optimal wellness. Combining the best in functional, evidence-based testing with premium professional supplements and healthful lifestyle guides, PIH solutions deliver successful outcomes in even the toughest cases.



Flavored Quinoa Recipe

Quinoa is an excellent gluten-free source of protein, calcium, iron, B-vitamins and fiber. Rinse well before cooking because it has a coating of saponin resin that gives it a bitter taste.


1-part quinoa
1 ½ parts water
¼ teaspoon salt for 1 cup of grain, optional syrup, chopped fresh or dried fruit and nuts.

Cook quinoa in water for about 10-12 minutes until water is absorbed. Fluff with a fork and store in the refrigerator up to 5 days.

For a savory taste, add minced herbs such as mint, chives, coriander or parsley, spices, sprouts, and chopped vegetables. For a sweet flavor, you might add maple.

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