Questions From The Corner

You asked. We answered.

Real questions submitted by our WEIL Nutrition Corner® Community

Today is another installment of our Questions From The Corner Series, where we answer reader-submitted questions!

Today’s Questions From The Corner include:

• Is canned tuna safe? See what Dr. Weil has to say, the tuna he chooses, and access his Dr. Weil’s Guide To Tinned Fish with lots of insight into various types of seafood.

• How can I lower my A1C levels? Diana discusses easy ways to help get your A1C levels into a ehalthy range - especially important if you have pre-diabetes or diabetes.

If you have a question you would like answered, and have not already submitted it, feel free to send it to: wnc@hlb-health.com

We will do our best to answer it!

Questions From The Corner: How To Lower Blood Sugar Levels

Diana weighs in on how to lower your A1C levels. An A1C test measures your average blood sugar levels over the past three months.

• A normal level is below 5.7%

• Prediabetes is 5.7% to 6.4%

• Diabetes is 6.5% or higher

For most adults with diabetes, the recommended target is below 7%. Learn more about what Diana, a certified nutritionist, says about A1C and blood sugar levels in this Questions From The Corner - free for all!

If you are interested in learning more about how to navigate your relationship with food, join WEIL Nutrition Corner® VIP and take Diana’s Food Relationship Reset Course. This guided workbook and journal offers insight into:

• Hunger and fullness cues

• Food rules you may have picked up over time

• Emotional and habitual patterns around eating

All of this is approached through a non-restrictive, supportive lens.

With insight from Diana Weil and Dr. Weil, you’ll begin building a relationship with food that feels steadier, calmer, and more aligned with how you want to live.

Questions From The Corner: Is Canned Tuna Safe?

See what Dr Weil has to say in this WEIL Nutrition Corner® VIP exclusive video.

And for more tuna and tinned fish insight, check out Dr. Weil’s Guide to Tinned Fish, a WEIL Nutrition Corner® VIP Exclusive!

Want access to everything VIP offers? Upgrade today to unlock:

• Our entire In The News archive, for our in-depth takes on trending topics.

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• The Anti-Inflammatory Food As Medicine Series, for foods that can manage diabetes, promote healthy hair and skin, help boost energy and more.

• All our guides and meal plans!

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Dr. Weil On Canned Tuna - Is It Safe?

Read more

Restless Legs in Pregnancy (or Anytime)

This post is brought to you by Pique’s RE Fountain.

One thing I’ve experienced during this pregnancy that I didn’t have with my first is restless leg syndrome.

To anyone who deals with this regularly, I’m so sorry. It is not fun.

I’ll be completely exhausted and ready to fall asleep, but instead my legs feel like they have to keep moving. It makes it nearly impossible for me to relax and can lead to me feeling really anxious as well.

Restless leg syndrome is actually quite common during pregnancy, especially in the third trimester, although many people experience it outside of pregnancy. There isn’t always one clear cause, but if this is something you experience, there are two nutrients worth paying attention to: magnesium and iron.

Magnesium

Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function, and yet most people don’t get enough from their diets. While the research on magnesium specifically for restless leg syndrome is mixed, I personally noticed a difference in how I felt.

There’s magnesium in my prenatal (although a very low amount) and I also take a separate magnesium glycinate supplement. However, when my restless leg syndrome is bad, I’ll add in some extra magnesium.

I always try to get nutrients from my diet first. Here are some magnesium-rich foods to eat more of:

• Pumpkin seeds

• Chia seeds

• Almonds

• Cashews

• Spinach

• Black beans

• Edamame

• Tofu

• Avocado

• Oats

• Dark chocolate

Want A Calming, Magnesium-Rich Drink? Try Pique’s RE-Fountain

Along with a taking a warm bath with some magnesium salts, I’ve also been using Pique’s RE-Fountain in the evenings, a calming magnesium electrolyte that is part of Pique’s Hydration Protocol. I like RE-Fountain because it’s an electrolyte, which I’ve really needed during this insanely hot summer, but it also contains three different forms of magnesium, glycinate, taurate, and L-threonate. (I also enjoy Pique’s BT Fountain - the other part to their Hydration Protocol System - for it’s hydrating properties.)

Pique’s RE-Fountain offers many benefits aside from helping with restless legs - it:

• Calms the nervous system and brain for rest and recovery before and as you sleep

• Helps boost cognitive performance, memory, and focus in the morning

• The tangy taste is made with only dehydrated lemon juice and lemongrass powder - no artificial flavorings or sugar

I don’t think of it as a replacement for magnesium-rich foods or my prenatal vitamin - food always comes first for me, and supplements are there to help fill in the gaps. But RE-Fountain has become a really easy way for me to boost both my electrolyte intake and my magnesium intake.

Right now, you can save 15% on your purchase of Pique’s RE Fountain!

Iron for Restless Legs

Low iron levels are one of the most well-established nutritional factors associated with restless leg syndrome. Iron deficiency is also really common during pregnancy, particularly if you’ve had pregnancies close together.

Your prenatal vitamin should contain iron, but depending on your needs, it may not be enough. On the other hand, more iron isn’t always better, it is a nutrient you can over supplement with. It’s important to have your iron levels checked before adding an iron supplement on your own. If your iron stores are low, your doctor or midwife can recommend the best treatment, whether that’s an additional supplement or, in some cases, an iron infusion.

Heme iron, which is the most bioavailable form, is found in animal foods. Plant foods contain non-heme iron, which isn’t absorbed as efficiently. So, if you’re a vegetarian, like I am, you need to eat about 1.8 times more dietary iron than meat eaters.

Meat, especially red meat is the best dietary source of iron. Some of my favorite plant-based sources of iron include:

• Lentils

• White beans

• Chickpeas

• Tofu and tempeh

• Edamame

• Pumpkin seeds

• Hemp seeds

• Cashews

• Quinoa

• Spinach

• Swiss chard

To help your body absorb more iron, pair these foods with a source of vitamin C. Think strawberries, oranges, kiwi, bell peppers, broccoli, or tomatoes. I also almost exclusively cook in cast iron pants, which naturally increase the iron content of your meals.

Fortunately, my iron levels have been good throughout this pregnancy, so I turned to magnesium for help.

If restless legs are keeping you awake, get your iron levels checked, eat a nutrient-dense diet rich in iron and magnesium, stay hydrated with a product like Pique’s RE Fountain, and try creating a relaxing bedtime routine.

We earn from qualifying purchases via affiliate links when we share product recommendations. This means we may earn a small commission off purchases you make through those links.

WEIL Nutrition Corner® is the registered trademark of Healthy Lifestyle Brands, LLC

Hi everyone!

Today we are offering up a 5-Day 10-Ingredient Anti-Inflammatory Lunch Plan. These simple, healthy lunches are great ways to get more protein, fiber and antioxidants into your diet, keeping you fueled all day long.

We also include two VIP Guides: Dr. Weil’s Guide to Tinned Fish and our Anti-Inflammatory Salad Dressing Guide!

And coming up this week, Diana talks about restless leg syndrome and what helped her.

Wednesday, we’re continuing our Questions From The Corner Series, where we answer the questions you submitted earlier. This week Dr. Weil gives his take on whether canned tuna is safe, and Diana discusses A1C levels and dietary changes that can help lower your blood sugar.

And Friday we celebrate national Fajita Day with a look at the health benefits of bell peppers and a recipe featuring, you guessed it, bell peppers! Enjoy.

Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!

10-Ingredient Anti-Inflammatory Lunch Plan

5 Healthy and Delicious Lunches To Try!

This plan is built around 10 anti-inflammatory ingredients key to Dr. Weil’s AntiInflammatory Food Pyramid. This plan keeps your lunches fresh and easy without feeling boring. Nutrient-dense yet light, we think each of these suggestions are delicious ways to give your body the energy it needs to keep moving all summer long!

These lunches also include pantry staples like extra-virgin olive oil, spices and more - things you likely already have on hand!

WEIL Nutrition Corner® Tips:

• Use lemon, vinegar, and herbs to brighten flavors

• Prep ingredients ahead for quick assembly

This Lunch Plan is for our WEIL Nutrition Corner® VIPs - upgrade today to access all our meal plans, recipes, guides and more! Our 45% off VIP Annuals is almost done - take advantage today!

Upgrade to Access The Meal Plan

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Happy Friday! Today, we are sharing our ways to spice up your salads! Salads don’t need to be boring (or a “chore,” as one of our teammates’ partners calls them!). We like to think of salads as a healthy and delicious way to get plenty of antioxidant-rich produce in your diet. Start with a base of thoroughly washed greens (in light of recent outbreaks, we suggest buying whole heads, removing the outer layers, and washing 2-3 times), then top with (healthy) ingredients you truly enjoy, and you get the best of both worlds.

Read on for our favorite salad add-ins, try our salad recipes, and learn more about why including specific salad ingredients can help promote an anti-inflammatory lifestyle.

And if you missed our previous posts this week, we covered:

• How to get electrolytes into your diet to stay hydrated

• Diana’s updated take on breastmilk versus formula

• Okra water: what is it and should you be drinking it?

Coming up next week, we have a 5-day, 10-ingredient anti-inflammatory lunch plan, Diana on addressing restless legs while pregnant (or anytime!), our latest Questions From The Corner series where we cover how to lower high A1C levels and is canned tuna safe, and we celebrate National Fajita Day with bell pepper insight and recipes!

Forward this post to anyone you know who may be interested in our healthy kitchen recommendations and anti-inflammatory Food As Medicine series and recipes!

P.S. Our Summer Sale is wrapping up soon - take advantage of our 45% off Annual VIP subscriptions today and access everything we offer!

45% Off Annual VIP!

Food as Medicine: Our Favorite Salad Add Ins

Dr. Weil’s Favorite Salad Add-Ins

I like basic salads. I start with lettuce - usually romaine. This might seem surprising, but I also really enjoy high-quality organic iceberg lettuce, too. From there, I like to add sliced red bell pepper, cucumber, radishes, and yellow onion. If I have Belgian endive on hand, I like to include that too. (It’s slightly bitter.)

As for dressing, I usually just do a generous drizzle of extra-virgin olive oil, a splash of red wine vinegar (sometimes with a squeeze of fresh lemon), and a little salt and freshly ground black pepper.

If I’m out, I do like a well-done wedge salad, minus the bacon and hard-boiled egg. I also like a good Caesar salad (I’ve had some great ones and some really horrible ones), and a proper Caesar should be made with romaine lettuce, not mixed greens, and while anchovies belong in the dressing, I don’t enjoy whole anchovies served on top.

Diana’s Favorite Salad Add-Ins

We eat a salad just about every night, and I like to keep them pretty simple. Where I have fun or switch things up is with the dressing.

Most nights, our salad is just romaine lettuce, sliced cucumber, bell pepper, and onion. Sometimes I’ll add cherry tomatoes, and if I’m feeling a little fancy, I’ll top it with some finely shredded, high-quality Parmesan cheese.

Lately, I’ve been on a Greek salad kick, so I’ve been adding olives and feta as well. Another simple summer salad I love is shredded carrots and shredded beets tossed with olive oil, vinegar, salt, and pepper. It’s really fresh and colorful, and great in the summer.

While I do appreciate a big, elaborate salad, I just don’t have the energy to cook a full dinner and also make a complex salad. So salads stay pretty simple for me.

For us, salads are a starter rather than the main course. If I eat a salad as my entrée, I don’t usually feel satisfied or satiated and find myself looking for something else afterward. Because of that, I’m mindful of loading it up with calorie-dense toppings like lots of cheese, nuts, and croutons. There’s nothing wrong with those foods - I just prefer to enjoy them as part of my main meal instead.

If you love salads as a main course, adding a source of protein and healthy fats can make them much more satisfying. I like roasted chickpeas, sliced avocado, pumpkin seeds, feta, fresh mozzarella balls, or blue cheese crumbles.

Try our WEIL Nutrition Corner® Salad Dressing Guide: Healthy, anti-inflammatory dressings you can make at home!

Anti-Inflammatory Salad Recipes To Try

The following recipes are healthy, filling and provide plenty of protein, antioxidants and fiber. Enjoy these recipes:

• Barley Salad

• Chilled Soba Noodle Salad

• Peach and Fennel Salad

• Watermelon, Feta and Mint Salad

• Summer Veggie Tahini Pasta Salad

• Mediterranean Salmon Pasta Salad

Some the the recipes below are for our WEIL Nutrition Corner® VIPs - upgrade today and save 45% on annual subscriptions with our summer sale!

Save 45% on VIP Annual

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Happy Wednesday! Today, we are taking a look at Okra Water, a trending topic online that social media influencers claim is an easy, natural remedy for blood sugar regulation, improved digestion, and weight management.

Read on for what it is, our takes, as well as our Fiber Guide, which includes 12 fiber-rich recipes to help you maintain a healthy gut.

What Is Okra Water?

Okra water is made by soaking sliced okra pods in water (usually overnight) and then drinking the infused liquid. It’s gained popularity in circles as a supposed natural remedy, particularly for blood sugar control and digestion.

Is Okra Water Healthy?

Okra itself is a highly nutritious vegetable, rich in fiber, antioxidants, vitamin C, and folate. When soaked, some of its soluble compounds, including mucilage (a gel-like substance), leach into the water.

That said, okra water is less nutrient-dense than eating the whole vegetable, but it may still offer some mild benefits.

What Are Potential Benefits Of Okra Water? Are there any risks?

Okra water has gained popularity on social media, with claims that it can support blood sugar regulation, improve digestion, provide antioxidants, and promote hydration. While these potential benefits are based on nutrients naturally found in okra - particularly its soluble fiber and plant compounds - the evidence for drinking okra water itself is limited, and much of the fiber and nutrition remains in the vegetable rather than the water. For most people, there is little risk in trying it, though its slimy texture may be unappealing, and some individuals may experience mild digestive discomfort. Okra water is a wellness trend and not a medical treatment and should never replace prescribed medications or evidence-based dietary strategies, especially for managing blood sugar or other chronic health conditions.

Want A Simple Way To Get More Fiber? Try Daily Harvest!

Daily Harvest’s Perfect Cup smoothies are a great go-to for summer nutrition. Made with organic fruits and vegetables, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a tasty, healthy choice for busy mornings. Try Daily Harvest Today!

WEIL Nutrition Corner® Takeaway: If you want the benefits of better blood sugar regulation and digestion, we recommend eating okra and drinking regular water. Okra water is probably not harmful for most people and may offer very modest digestive or hydration benefits, but it’s definitely not a cure-all.

If you enjoy this post consider reading these:

Our Takes On Okra Water

To see what Dr. Weil and Diana Weil say about okra water - and access our Fiber Guide including recipes and tips, become a VIP subscriber!

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Happy Monday! Today we are looking at electrolytes - including what they are, why you need them, and ways to get them into your diet. This post is free for all our subscribers - enjoy!

And coming up this week:

• Diana talks about foods that may help with sperm quality when trying to conceive in Tuesday’s Nourished Mama post

• On Wednesday, we give a rundown on nutrition bars and our takes on them

• Friday is our monthly round up!

Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!

Electrolytes: Why Do You Need Them?

Electrolytes, such as sodium, potassium, magnesium, and calcium, help regulate hydration, muscle function, and nerve signaling. Most people do need more electrolytes in the hot summer months, since we tend to sweat more. But contrary to what most people think, we should get electrolytes from our diet, not from our water.

When you sweat, you lose water, but also sodium, potassium, and other minerals, so simply drinking plain water may not fully replace what’s lost. For those who are active, spend time outdoors often, or are in high heat, adding electrolyte-rich foods or a bit of salt to mineral-rich fluids can help maintain proper hydration and energy levels. You can usually get enough through food without needing specialty drinks or supplements.

Learn more about the foods that supply various electrolytes, the electrolytes Diana recommends, and simple meal upgrades to help you get more electrolytes.

What Foods Supply Electrolytes?

As mentioned above, sodium, potassium, magnesium, and calcium all supply electrolytes. Try adding the following foods for each, to increase your electrolyte intake.

Potassium-Rich Foods

Potassium is key to fluid balance and heart health, and many people may benefit from increased intake. Eat more:

• Leafy greens (spinach, kale)

• Avocados

• Sweet potatoes

• Bananas

• Beans and lentils

• Yogurt

Recipe to Try:

Magnesium-Rich Foods

Magnesium supports muscle relaxation and energy. Good sources include:

• Nuts (almonds, cashews)

• Seeds (pumpkin, chia)

• Dark chocolate (in moderation)

• Whole grains

• Legumes

Recipe to Try:

Sodium-Supplying Foods

Sodium helps retain fluid and is especially important if you sweat a lot, exercise regularly, or live in a hot climate. While too much sodium can be unhealthy, you can add it in small doses by adding a pinch of sea salt to meals, drinking broths or soups, and lightly salting water with lemon for a simple electrolyte drink.

Whole Foods That Supply Calcium

Calcium plays a role in muscle contraction and nerve function. Good sources include:

• Yogurt or kefir

• Leafy greens

• Almonds

• Sardines (with bones)

If you enjoy tinned fish such as sardines - one of Dr. Weil’s favorites - be sure to check out his Tinned Fish Guide!

An Easy Way to Stay Hydrated and Get Electrolytes Into Your Drinks? Try PIQUE’s Deep Hydration Protocol

“If you have a long, tough workout, live in a hot climate, sweat heavily, or follow a low-carb diet (which can increase electrolyte loss), an electrolyte drink can help. I’m nine months pregnant, and it’s been HOT, so I’ve been drinking an electrolyte supplement daily. Lately, I’ve been really enjoying PIQUE’s BT Fountain, part of the PIQUE Hydration Protocol, which also includes their evening PIQUE RE-Fountain, a calming magnesium electrolyte. You need more electrolytes when you’re pregnant or breastfeeding, so this is something I’ll be relying on for a while. You can take electrolytes any time of day, but I like drinking them first thing in the morning or when I’m working out or hiking. BT Fountain’s first three ingredients are calcium, sodium, and potassium, and all ingredients are organic and vegan, with no added sugar, preservatives, or artificial ingredients. It’s a great way to make sure you’re staying properly hydrated during summer, when you are exercising, feel dehydrated, or are in a dry climate.

Right now, you can save 20% and get free gifts when you order PIQUE’s Hydration Protocol!” - Diana Weil

How Can You Upgrade Your Diet To Include More Electrolytes?

How Can You Upgrade Your Diet To Include More Electrolytes?

Try these electrolyte suggestions to stay hydrated:

• Include a leafy green and protein at every meal

• Snack on a handful of nuts or seeds

• Include fruits and veggies at most meals

• Use an electrolyte supplement that provide deep hydration, energy and calming effects, such as PIQUE’s BT Fountain for morning energy, and PIQUE’s RE-Fountain for a calming electrolyte drink before bed - part of their Deep Hydration Protocol. Save 20% and get free gifts when you order now!

Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

WEIL Nutrition Corner® is the registered trademark of Healthy Lifestyle Brands, LLC

Happy Friday! In today’s Anti-Inflammatory Food As Medicine Series, we are taking a look at a favorite summer fruit: Peaches. Find out how they benefit the immune system, how to grill them (an unexpected way to enjoy them!), and try our new VIP recipe: Peach and Burrata Salad.

We are also featuring a free One-Day Immune Supporting Meal Plan, brought to you by Pique Daily Immune Vitamin C - enjoy, and forward this post to anyone looking for ways to boost their immune health through an anti-inflammatory diet!

Food as Medicine: Are Peaches Good for the Immune System?

Peaches can support your immune system, as they provide a mix of vitamins and antioxidants that support overall immune function. Learn more about peaches and all their benefits.

What Are The Key Health Benefits Of Peaches?

• They are rich in vitamin C. Vitamin C supports immune cell function and protects against oxidative stress.

• They provide antioxidants. Peaches include compounds like polyphenols and carotenoids, which help reduce inflammation and support cellular health

• They support gut health. Peaches provide some fiber, which helps nourish the gut - an important part of the immune system.

WEIL Nutrition Corner® Food As Medicine: Peaches are naturally sweet, so you don’t need to add any extra sugar. Rich in vitamin C and antioxidants, peaches are a light, hydrating, summer-worthy fruit.

A One-Day Meal Plan for Immune Health

Brought to you by PIQUE Daily Immune Vitamin C

A healthy immune system thrives on a varied diet, and building an immune-supportive plate starts with a variety of colorful fruits and vegetables, quality protein, healthy fats, and gut-friendly foods. Combined with healthy lifestyle habits and supportive products like PIQUE Daily Immunity, these choices can help nourish your body’s natural defenses year-round.

This nutrient-dense meal plan includes colorful fruits and vegetables, quality protein, healthy fats, and foods that support a healthy gut. It emphasizes nutrients like vitamins C and D, zinc, antioxidants, omega-3 fatty acids, and probiotics to help support your body’s natural defenses.

Right now you can save 20% and get free gifts with your purchase of PIQUE Daily Immunity!

Key Nutrients for Immune Health

This meal plan emphasizes:

• Vitamin C: Supports normal immune cell function

• Vitamin D: Important for immune regulation (primarily obtained from sunlight, fortified foods, and some fish)

• Zinc: Essential for healthy immune responses

• Probiotics & Fiber: Support a healthy gut microbiome

• Omega-3 Fatty Acids: Help maintain a balanced inflammatory response

• Antioxidants: Help protect cells from oxidative stress

Breakfast

Greek Yogurt Parfait with Berries, Walnuts & Flaxseed

Ingredients:

• Plain Greek yogurt

• Blueberries and strawberries

• 1 tablespoon ground flaxseed

• Chopped walnuts

• Sprinkle of cinnamon

WEIL Nutrition Corner® Food As Medicine: Yogurt provides probiotics that help nourish the gut microbiome, where much of the immune system resides; berries are rich in antioxidants including vitamin C and polyphenols, and walnuts and flaxseed provide omega-3 fatty acids that help support a balanced inflammatory response.

Mid-Morning Boost

PIQUE Daily Immune Vitamin C

Enjoy a serving of PIQUE Daily Immune Vitamin C with water as part of your morning routine. Save 20% and get free gifts with your purchase of PIQUE Daily Immunity

WEIL Nutrition Corner® Food As Medicine: Formulated with antioxidant-rich botanicals and vitamin C, PIQUE Daily Immunity is designed to complement a healthy lifestyle by helping support normal immune function and overall wellness.

Lunch

Grilled Salmon Salad with Citrus Vinaigrette

Ingredients:

• Wild salmon

• Mixed leafy greens

• Red bell pepper

• Cucumber

• Avocado

• Pumpkin seeds

• Olive oil and lemon dressing

WEIL Nutrition Corner® Food As Medicine: Omega-3 fatty acids help support a healthy inflammatory response, while bell peppers are among the richest sources of vitamin C. Pumpkin seeds provide zinc, an essential mineral involved in immune cell function,a nd the leafy greens contribute vitamins A, C, and folate.

Afternoon Snack

Peach & Ginger Cottage Cheese Bowl

Ingredients

• ¾ cup cottage cheese

• 1 ripe peach, sliced

• 1 tablespoon chopped pecans

• 1 teaspoon hemp hearts

• Fresh grated ginger or a pinch of ground ginger

• Cinnamon

• Optional drizzle of local honey

WEIL Nutrition Corner® Food As Medicine: Peaches provide vitamin C and carotenoids, antioxidants that help protect cells from oxidative stress, while cottage cheese supplies high-quality protein to support tissue repair and overall wellness. Pecans and hemp hearts provide healthy fats and minerals, such as zinc and magnesium, and ginger contains natural compounds that have been studied for their anti-inflammatory and antioxidant properties.

Dinner

Turmeric Chickpea & Vegetable Stir-Fry

Ingredients:

• Chickpeas

• Broccoli

• Shiitake mushrooms

• Carrots

• Garlic

• Fresh ginger

• Turmeric

• Extra-virgin olive oil

• Brown rice or quinoa

WEIL Nutrition Corner® Food As Medicine: Broccoli provides vitamins C and K, as well as sulforaphane, a beneficial plant compound, and shiitake mushrooms contain beta-glucans that help support healthy immune function. The garlic, ginger, and turmeric provide flavorful plant compounds with antioxidant and anti-inflammatory properties.

WEIL Nutrition Corner® Takeaway: Supporting your immune system is about consistent daily habits, not quick fixes:

• A colorful, whole-food diet, regular physical activity, adequate sleep, stress management, and good hygiene all work together to help your immune system function at its best.

• Supplements like PIQUE Daily Immune Vitamin C can complement these healthy habits as part of an overall wellness routine.

How To Grill Peaches

Grilling peaches is an easy and delicious way to bring out their natural sweetness. The heat caramelizes the sugars, adding a subtle smoky flavor that feels very summery.

What you’ll need:

• Ripe but firm peaches

• A little olive oil or avocado oil

• Optional: honey, cinnamon, or balsamic glaze

Instructions:

1. Prep the peaches by cutting them in half and removing the pits. If they’re very soft, they can fall apart, so slightly firm peaches work best.

2. Lightly oil by brushing the cut side with a small amount of oil to prevent sticking and help with those nice grill marks.

3. Preheat the grill - medium heat works best.

4. Place peaches cut-side down and grill for 3-5 minutes. Flip and grill for another 2-3 minutes. You’re looking for grill marks, a slight softening and caramelized edges.

Simple Ways to Serve Grilled Peaches

• Sprinkle with cinnamon

• Add a dollop of Greek yogurt

• Serve with burrata or goat cheese (see our recipe below!)

• Add fresh basil + olive oil

• Top with vanilla yogurt or ice cream

• Add chopped nuts or dark chocolate

Peach, Burrata And Arugula Salad

This dish pairs sweet, juicy peaches with creamy burrata and peppery, fresh greens for a combination of flavors perfect for summer!

Serves 2–3

Ingredients

• 2 ripe peaches, sliced

• 1 ball burrata cheese

• 2 cups arugula or mixed greens

• ¼ cup fresh basil leaves

• 2 tbsp toasted walnuts or pistachios

• 1-2 tbsp extra-virgin olive oil

• 1 tbsp balsamic vinegar or glaze

• Salt and freshly ground black pepper

Instructions

1. Arrange the greens on a serving plate.

2. Layer the sliced peaches over the greens.

3. Place the burrata in the center and gently tear it open.

4. Scatter basil and nuts over the top.

5. Drizzle with olive oil and balsamic vinegar.

6. Season with salt and pepper to taste.

Weil Nutrition Corner™ may earn on qualifying purchases from Amazon and elsewhere. We only recommend products we trust.

WEIL Nutrition Corner® is the registered trademark of Healthy Lifestyle Brands, LLC

Brought to you by PIQUE Daily Immune Vitamin C

A healthy immune system thrives on a varied diet, and building an immune-supportive plate starts with a variety of colorful fruits and vegetables, quality protein, healthy fats, and gut-friendly foods. Combined with healthy lifestyle habits and supportive products like PIQUE Daily Immunity, these choices can help nourish your body’s natural defenses year-round.

This nutrient-dense meal plan includes colorful fruits and vegetables, quality protein, healthy fats, and foods that support a healthy gut. It emphasizes nutrients like vitamins C and D, zinc, antioxidants, omega-3 fatty acids, and probiotics to help support your body’s natural defenses.

Right now you can save 20% and get free gifts with your purchase of PIQUE Daily Immunity!

Key Nutrients for Immune Health

This meal plan emphasizes:

• Vitamin C: Supports normal immune cell function

• Vitamin D: Important for immune regulation (primarily obtained from sunlight, fortified foods, and some fish)

• Zinc: Essential for healthy immune responses

• Probiotics & Fiber: Support a healthy gut microbiome

• Omega-3 Fatty Acids: Help maintain a balanced inflammatory response

• Antioxidants: Help protect cells from oxidative stress

Breakfast

Greek Yogurt Parfait with Berries, Walnuts & Flaxseed

Ingredients:

• Plain Greek yogurt

• Blueberries and strawberries

• 1 tablespoon ground flaxseed

• Chopped walnuts

• Sprinkle of cinnamon

WEIL Nutrition Corner® Food As Medicine: Yogurt provides probiotics that help nourish the gut microbiome, where much of the immune system resides; berries are rich in antioxidants including vitamin C and polyphenols, and walnuts and flaxseed provide omega-3 fatty acids that help support a balanced inflammatory response.

Mid-Morning Boost

PIQUE Daily Immune Vitamin C

Enjoy a serving of PIQUE Daily Immune Vitamin C with water as part of your morning routine. Save 20% and get free gifts with your purchase of PIQUE Daily Immunity

WEIL Nutrition Corner® Food As Medicine: Formulated with antioxidant-rich botanicals and vitamin C, PIQUE Daily Immunity is designed to complement a healthy lifestyle by helping support normal immune function and overall wellness.

Lunch

Grilled Salmon Salad with Citrus Vinaigrette

Ingredients:

• Wild salmon

• Mixed leafy greens

• Red bell pepper

• Cucumber

• Avocado

• Pumpkin seeds

• Olive oil and lemon dressing

WEIL Nutrition Corner® Food As Medicine: Omega-3 fatty acids help support a healthy inflammatory response, while bell peppers are among the richest sources of vitamin C. Pumpkin seeds provide zinc, an essential mineral involved in immune cell function,a nd the leafy greens contribute vitamins A, C, and folate.

Afternoon Snack

Peach & Ginger Cottage Cheese Bowl

Ingredients

• ¾ cup cottage cheese

• 1 ripe peach, sliced

• 1 tablespoon chopped pecans

• 1 teaspoon hemp hearts

• Fresh grated ginger or a pinch of ground ginger

• Cinnamon

• Optional drizzle of local honey

WEIL Nutrition Corner® Food As Medicine: Peaches provide vitamin C and carotenoids, antioxidants that help protect cells from oxidative stress, while cottage cheese supplies high-quality protein to support tissue repair and overall wellness. Pecans and hemp hearts provide healthy fats and minerals, such as zinc and magnesium, and ginger contains natural compounds that have been studied for their anti-inflammatory and antioxidant properties.

Dinner

Turmeric Chickpea & Vegetable Stir-Fry

Ingredients:

• Chickpeas

• Broccoli

• Shiitake mushrooms

• Carrots

• Garlic

• Fresh ginger

• Turmeric

• Extra-virgin olive oil

• Brown rice or quinoa

WEIL Nutrition Corner® Food As Medicine: Broccoli provides vitamins C and K, as well as sulforaphane, a beneficial plant compound, and shiitake mushrooms contain beta-glucans that help support healthy immune function. The garlic, ginger, and turmeric provide flavorful plant compounds with antioxidant and anti-inflammatory properties.

WEIL Nutrition Corner® Takeaway: Supporting your immune system is about consistent daily habits, not quick fixes:

• A colorful, whole-food diet, regular physical activity, adequate sleep, stress management, and good hygiene all work together to help your immune system function at its best.

• Supplements like PIQUE Daily Immune Vitamin C can complement these healthy habits as part of an overall wellness routine.

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This dish pairs sweet, juicy peaches with creamy burrata and peppery, fresh greens for a combination of flavors perfect for summer!

Serves 2–3

Ingredients

• 2 ripe peaches, sliced

• 1 ball burrata cheese

• 2 cups arugula or mixed greens

• ¼ cup fresh basil leaves

• 2 tbsp toasted walnuts or pistachios

• 1-2 tbsp extra-virgin olive oil

• 1 tbsp balsamic vinegar or glaze

• Salt and freshly ground black pepper

Instructions

1. Arrange the greens on a serving plate.

2. Layer the sliced peaches over the greens.

3. Place the burrata in the center and gently tear it open.

4. Scatter basil and nuts over the top.

5. Drizzle with olive oil and balsamic vinegar.

6. Season with salt and pepper to taste.

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We have hundreds of anti-inflammatory recipes, meal plans and guides on WEIL Nutrition Corner®. From simple, easy dinners and nourishing, and energizing lunches and fiber- and protein-rich snacks and breakfasts, VIPs have access to everything. Upgrade today to unlock it all!

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Today, we are covering the Flexitarian Diet - it’s similar to our recommended Anti-Inflammatory Diet, but with a few differences. Learn more about this diet, what we think about it, and more.

Share this post with anyone you know who may be interested in our Anti-Inflammatory In The News series, and if you enjoy this, like it as well - thanks!

The Flexitarian Diet Can Be A Balanced, Flexible Approach to Eating

The flexitarian diet, short for “flexible vegetarian,” is less a strict diet and more a lifestyle that emphasizes a plant-based diet while allowing occasional meat and animal products.

It’s designed to offer the benefits of a vegetarian diet without requiring full elimination of animal foods, making it a practical and sustainable option for many people.

At its core, the flexitarian approach encourages:

• A foundation of vegetables, fruits, whole grains, legumes, nuts, and seeds

• Moderate intake of dairy and eggs

• Occasional, smaller portions of meat and fish

What Are The Benefits Of A Flexitarian Diet?

• It supports heart health. By emphasizing plant foods and reducing red and processed meats, the flexitarian diet may lower cholesterol levels, improve blood pressure, and reduce risk of cardiovascular disease.

• It can help to manage weight. Plant-forward diets tend to be higher in fiber and lower in calorie density, which can support satiety and healthy weight over time.

• It encourages nutrient diversity. A varied intake of plant foods provides antioxidants, phytonutrients and vitamins and minerals, which contribute to overall health and resilience.

• You maintain a flexible eating approach. The Flexitarian Diet is more sustainable and realistic for many people, which may lead to better consistency.

What Are The Downsides Of A Flexitarian Diet?

As with any plant-forward diet you risk:

• Nutrient gaps (if not well thought out). If animal foods are significantly reduced without thoughtful replacements, there may be lower intake of Vitamin B12, iron and omega-3 fatty acids.

• Lack of quality food. A flexitarian diet can still include highly processed foods and refined carbohydrates. Eating less meat does not automatically make a diet healthy.

If you are interested in this topic, you may enjoy:

The Flexitarian Diet: Our Takes

Our WEIL Nutrition Corner™ VIPs can read about the difference between these diets, our takes on this topic, and full access to our entire In The News library of content! Upgrade today to unlock everything we offer, including guides, recipes, courses, challenges and more.

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Ways To Amp Up Your Kids’ Nutrition

I think almost every parent experiences stress at some point over whether their child is getting enough nutrients, or even just enough calories, throughout the day. I’m sure this is especially true if you have a picky eater who only seems to want to eat beige foods!

Picky eating is incredibly common, and there are some simple ways to boost nutrition without getting into a power struggle.

Before we talk about nutrients, I want to touch on calories, with the preface that if you’re truly concerned about your child’s growth or weight, talk to a pediatrician or a pediatric dietitian. Kids are exceptionally good at listening to their bodies and it’s completely normal for their appetites to fluctuate. Kids often go through phases where they seem to eat everything in sight, just to turn around and not eat anything.

One of my favorite phrases is that as parents, it’s our job to decide when and what food is offered. It’s their job to decide how much to eat.

As a dietitian who has worked with thousands of people, one of the most common struggles I see in adults stems from being pressured to clean their plates as children. This teaches kids to override their natural signals, which can lead to really complicated relationships with food later on. Trust that most children are remarkably good at regulating their intake when given the opportunity.

So How Do We Boost Nutrients?

First and foremost, keep offering healthy, nutrient-dense foods. Even if your child never seems to eat the broccoli, keep putting it on their plate. Research shows that many children need repeated exposure, sometimes 10 to 15 times or more, before they’re willing to try a new food.

They don’t need to try it. You don’t even need to say anything about it. Just keep presenting it as an option.

It’s also important to model good behavior - so you need to be eating a nutrient-dense diet as well! If you’re not eating your broccoli, neither are your kids.

Smoothies are a staple in our house. I love blending together:

• Whole-fat Greek yogurt

• Chia seeds

• Hemp seeds

• Ground flaxseed

• Mixed frozen fruit

• A banana

Elio loves them and I know he’s getting a boost of protein, healthy fats, fiber, vitamins, and minerals. You can also add avocado for some extra creaminess and calories.

Here’s some smoothie recipes to try:

Another easy vehicle for vegetables is sauces. Cook vegetables until they’re very soft, then blend them into tomato sauce, soups, pesto, mac and cheese, or Alfredo sauce. Carrots, cauliflower, zucchini, spinach, and butternut squash all virtually disappear into whatever you’re making, but add extra vitamins and fiber.

Here’s your official permission to let them eat vegetables however they like them. If your child will happily eat carrots with ranch or cucumber with hummus, that’s great. Just read ingredient labels and look for healthier products.

Don’t forget that fruit is an excellent source of vitamins, minerals, antioxidants and fiber. If your child refuses every vegetable but will eat berries, apples, oranges, watermelon, etc., they are getting plenty of necessary nutrients! It’s ok to focus more on fruits than veggies (but do continue to offer vegetables without pressure).

Kids can also be very particular about texture and temperature, so experiment. Maybe they won’t eat fresh blueberries but love frozen ones. Maybe cooked carrots are a no, but raw carrots are a yes. Maybe they say no to chopped bell peppers, but will eat an entire bell pepper like an apple (speaking from experience!).

Another thing I highly recommend is to get them involved in the kitchen. Let them rinse berries, stir pancake batter, sprinkle hemp seeds into smoothies, or pick out a new fruit at the grocery store. Children are often much more willing to taste foods they helped choose or prepare.

Do you have a picky eater? What are your tips for getting kids to eat more nutrient-dense foods? Share in the comments!

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

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Welcome to Upgrade Your Summer Plate Links!

This 7-day simple swap plan is designed to help you make healthier choices this summer, so you are eating more anti-inflammatory foods that can keep you energized for all that the season offers.

Each day focuses on a different part of summer eating - below you will find all the links for easy reference:

Day 1: Upgrade Your Breakfasts. Find out why we think breakfast is important, why you should swap out breakfast cereal, and simple breakfast recipes perfect for summer. This day is FREE for all our readers!

Day 2: Upgrade Your Lunches. Learn how lunch can help you stay energized into the evenings; use our handy chart to help you build healthy, portable lunches; see our fast food upgrades for those days when the drive-thru can’t be avoided; and try our anti-inflammatory lunch recipes.

Day 3: Upgrade Your Pizza. Hear why Dr. Weil loves pizza; its health benefits; simple, healthy pizza upgrades and fun and healthy pizza ideas; plus recipes!

Day 4: Upgrade Your Snacks. Get healthy snacking tips, easy swaps to make your snacking more anti-inflammatory, watch a how-to video of Dr. Weil making one of his favorite snacks and try our healthy snack recipes!

Day 5: Upgrade Your Sauces and Dressings. Learn about the healthy benefits of making your own sauces, dips and dressings; try our go-to salad dressing formula; watch a how-to video on one of our favorite sauces; and try the eight sauce and dressing recipes!

Day 6: Upgrade Your Sweets. Find out why refined sugar (and some sugar alternatives) are best in moderation, use our healthy sweet swap chart to make more anti-inflammatory choices when you have a sweet tooth, and try our sweet treat recipes!

Day 7: A Complete Upgrade Day. We present an entire day of anti-inflammatory meals for you to try - includes snacks and drinks!

To unlock everything the Upgrade Your Summer Plate offers, become a WEIL Nutrition Corner® VIP!

Save 45% on an annual VIP membership with our Summer 2026 sale!

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Happy Monday! Today we present the links to each of the days from last week’s Upgrade Your Summer Plate - a simple way to access the information whenever you want! We are also looking at the foods that are in-season in August, including recipes to help get your creative cooking juices going!

Coming up later this week, we are covering:

• Diana’s take on what is healthier, breastmilk or formula - and how her opinion has evolved while pregnant for the second time in Nourished Mama

• The Flexitarian Diet: Is It Healthy?” in our Wednesday In The News series

• Peaches: How they benefit the immune system, grilling tips and more - including a new recipe and a One-Day Immune System Boosting Meal Plan!

Share this post with anyone you know who may be interested in our anti-inflammatory food insight, recipes and cooking suggestions!

Upgrade Your Summer Plate Reference Links

Our 7-day simple swap plan to help you eat more energizing, fueling, anti-inflammatory foods this summer was a hit! To make it easy to access each day, the page below has links to everything we offered up:

• Day 1: Upgrade Your Breakfasts. Find out why we think breakfast is important, why you should swap out breakfast cereal, and simple breakfast recipes perfect for summer. This day is FREE for all our readers!

• Day 2: Upgrade Your Lunches. Learn how lunch can help you stay energized into the evenings; use our handy chart to help you build healthy, portable lunches; see our fast food upgrades for those days when the drive-thru can’t be avoided; and try our anti-inflammatory lunch recipes.

• Day 3: Upgrade Your Pizza. Hear why Dr. Weil loves pizza; its health benefits; simple, healthy pizza upgrades and fun and healthy pizza ideas; plus recipes!

• Day 4: Upgrade Your Snacks. Get healthy snacking tips, easy swaps to make your snacking more anti-inflammatory, watch a how-to video of Dr. Weil making one of his favorite snacks and try our healthy snack recipes!

• Day 5: Upgrade Your Sauces and Dressings. Learn about the healthy benefits of making your own sauces, dips and dressings; try our go-to salad dressing formula; watch a how-to video on one of our favorite sauces; and try the eight sauce and dressing recipes!

• Day 6: Upgrade Your Sweets. Find out why refined sugar (and some sugar alternatives) are best in moderation, use our healthy sweet swap chart to make more anti-inflammatory choices when you have a sweet tooth, and try our sweet treat recipes!

• Day 7: A Complete Upgrade Day. We present an entire day of anti-inflammatory meals for you to try - includes snacks and drinks!

Upgrade Your Summer Plate Links

This week-long upgrade was free for our WEIL Nutrition Corner® VIPs - you can upgrade now to unlock everything and save 45% off an annual VIP membership with our Summer 2026 sale!

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Seasonal Foods: August

These foods are all now in season, so add them to your grocery list! We have included summer-ready recipes, too:

• Dr. Weil’s Cherry Tomato Vinaigrette

• Dr. Weil’s Green Bean Salad

• Fresh Dill Potato Salad

• NEW: Warm Swiss Chard with Lemon, Garlic & Toasted Pine Nuts

The content is available to all our readers, but the recipes are VIP, so upgrade today to access them all!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 7: A Day of Upgraded Eating!

Welcome to Day 7 of Upgrade Your Summer Plate!

It has been so rewarding to read your comments, see your poll choices, and hear your feedback! As a Weil Nutrition Corner® VIP member, you will receive an email this week with links to all the Upgrade Your Summer Plate information, so you can keep it on hand for easy access.

Today, we’re moving away from what to minimize and are offering up inspiration for a full day of healthy upgrade ideas - read on for new suggestions for a healthy, anti-inflammatory:

• Breakfast

• Lunch

• Dinner

• Snack

• Beverage

Plus a Meal Prep Guide to help get you started “eating anti-inflammatory for life.” Enjoy!

Plate Upgrade of the Day: Eat Anti-Inflammatory All Day Long!

Use this healthy day of meals and snacks with the recipes and suggestions below to get started. Try them out this week and see how you feel. We have included swaps and bonus tips for each!

This content is for our VIPS - access the recipes, snack upgrades, Dr. Weil’s how-to video and more by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more!

Save 45% on your annual membership with our summer sale!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 4: Sweet Swaps!

Welcome to Day 6 of Upgrade Your Summer Plate!

Today we’re talking about sweets, which do have a place in a healthy diet! What sweet treat you eat and how often you indulge is what makes a difference.

Read on as we talk about:

• Why refined sugar (and some sugar alternatives) are best in moderation

• A healthy sweet swap chart

• Three sweet treat recipes to try!

Why You Should Minimize Refined Sugar (and Sugar Alternatives)

Understanding why sugar and many sugar alternatives can be problematic is helpful in making informed choices for long-term wellness, especially if you’re focused on eating an anti-inflammatory diet.

Why is refined sugar best in moderation? It:

• Triggers chronic inflammation. Refined sugar spikes blood glucose and insulin, which promotes inflammation, and it is linked to elevated levels of C-reactive protein (CRP), a marker of inflammation.

• Leads to blood sugar crashes. Sugar causes a rapid rise in blood sugar, followed by a crash, which can lead to fatigue, mood swings, cravings, and hormonal imbalances.

• Feeds harmful gut bacteria. Refined sugar disrupts gut microbiome balance, allowing yeast and pathogenic bacteria to thrive; this weakens immunity and promotes systemic inflammation.

• Increases the risk of chronic diseases. Regular consumption is associated with type 2 diabetes, obesity, heart disease, and fatty liver disease.

Sugar alternatives may not be a healthier solution:

This content is for our VIPS - access the recipes, snack upgrades, Dr. Weil’s how-to video and more by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more!

Save 45% on your annual membership with our summer sale!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 5: Anti-Inflammatory Dressings and Sauces

Today, we’re talking sauces, one of the easiest upgrades you can make in your kitchen. Homemade sauces not only taste better, but also give you complete control over what goes in them. Many store-bought sauces contain added sugars, preservatives, and refined oils, which are often unnecessary. When you make them yourself, you can skip the extras and keep things simple, fresh, and nourishing.

Let’s take a look at:

• The healthy benefits of making your own sauces, dips and dressings

• Our go-to salad dressing formula

• Four sauce recipes

• Four dressing recipes

• A how-to video for homemade Asian Sauce!

The Benefits of Anti-Inflammatory Homemade Sauces and Dressings

Making your own sauces and dressings means:

• Fewer Additives and Preservatives. Store-bought dressings and sauces often contain preservatives (like sodium benzoate and EDTA), artificial colors (e.g., caramel coloring), and flavor enhancers.

• Less Added Sugars. Many commercial sauces and dressings, especially those labeled as "light," "fat-free," or fruity, contain added or artificial sugars. If you’re going to buy a sauce, make sure to look at the label for ingredients such as high-fructose corn syrup, cane juice, or maltodextrin, all of which are added sugars. Making your own allows you to skip the sugar altogether or control how much and what type of sweetener you’re adding (i.e., fruit juices and maple syrup instead of white sugar or artificial sweeteners).

• Less Sodium. Bottled dressings and sauces often pack 200-400 mg of sodium per tablespoon. The recommended Daily Allowance of sodium is 2,300 mg per day. By making your own, you can regulate how much salt you add and use herbs, lemon, vinegar, or umami flavors in lieu of salt.

• Healthier Fats. Many store-bought dressings and sauces use cheap, refined oils (like soybean or canola) that are high in omega-6s, which can be pro-inflammatory. By swapping in anti-inflammatory fats, such as extra-virgin olive oil or avocado oil, you can improve your overall health and adhere more closely to our recommended Anti-Inflammatory Diet.

This content is for our VIPS - access all the recipes, how-to video, and more by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more!

Save 45% on your annual membership with our summer sale!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 4: Upgrade Your Snacking!

Welcome to Day 4 of Upgrade Your Summer Plate!

Today is all about snacks. Mid-day bites can get a bad rap, which is somewhat deserved. Many store-bought snacks are ultra-processed, hyperpalatable foods that likely aren't serving your health goals. (Not so fun fact: many snacks are actually engineered with specific flavor profiles to wire your brain to crave MORE! That’s why it’s so difficult to “just have one.”)

The good news is that snacks can be a part of your diet! Read on for:

• Healthy snacking tips

• Easy swaps to make your snacking more anti-inflammatory

• A how-to video of Dr. Weil making one of his favorite snacks

• Diana’s tips on snacks for moms

• Three healthy snack recipes!

Why Healthy Snacking Is Important

Healthy snacks can help:

• Maintain steady energy and blood sugar. Snacks that include protein, fiber, and healthy fats help prevent blood sugar spikes and crashes. This promotes sustained energy, better focus, and reduced cravings between meals.

• Support nutrient intake. Snacks are an opportunity to add vitamins, minerals, antioxidants, and fiber that may be missed in meals. For example, fruit with nuts adds vitamin C, potassium, and magnesium, while veggies with hummus supply fiber and plant-based protein.

• Prevent overeating at meals. Eating a smart snack between meals - especially if you’re meals are spaced 4-5 hours apart - can help prevent you from being overly hungry at your next meal, which can lead to impulsive food choices or overeating. For instance, if you swap in an apple and small cube of cheese for an ultra-processed snack bar 5 days a week, you will have saved 350 calories.

• Promote healthy habits and preparedness. Having planned snacks on hand can help avoid grabbing ultra-processed or sugary options when hunger strikes. They reinforce mindful eating and help establish sustainable routines.

• Support specific goals (muscle, gut, mood). A protein-rich snack after a workout aids muscle repair, a fiber-rich snack supports gut health, and omega-3 or magnesium-rich snacks (like walnuts or dark chocolate) may support brain and mood health.

Upgrade Your Summer Snacks With Daily Harvest!

Daily Harvest’s Perfect Cup smoothies are a great go-to for summer snack. Made with organic fruits and vegetables and 20 grams of plant-based pea protein, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a tasty, healthy choice for busy mornings. Try Daily Harvest Today!

Now that we know snacking isn’t the problem - it’s what’s in the snack that counts - let’s get to your daily plate upgrade!

This content is for our VIPS - access the recipes, snack upgrades, Dr. Weil’s how-to video and more by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more!

Save 45% on your annual membership with our summer sale!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 3: Pizza Night Reinvented!

Welcome to Day 3 of Upgrade Your Summer Plate!

Today, we’re sharing simple ideas on how to upgrade your pizza. One of our favorite foods, we feel great about eating homemade pizza! By including healthy ingredients, pizza can be a wholesome meal while still just as satisfying.

Today we cover:

• Why Dr. Weil loves pizza

• The Health Benefits of pizza

• Simple, healthy pizza upgrades

• 7 fun and healthy pizza ideas

• The pizza tools we use and love

• Dr. Weil’s Homemade Pizza Sauce recipe

• Diana’s Caramelized Onion Blue Cheese Pizza recipe

Dr. Weil on Pizza:

“You know, I think pizza should be it’s own food group and you can make it anti-inflammatory!” - Dr. Weil

This content is for our VIPS - access the recipes, pizza upgrades, pizza ideas and recipes by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more! Save 45% on your annual membership for a limited time!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 2: Healthy, Portable Lunches

Welcome to Day 2 of Upgrade Your Summer Plate!

Today, we’re sharing easy swaps to make your lunch healthier. By making your mid-day meal balanced and satisfying, you can help minimize the afternoon slump and feel great all day!

Read on for :

• Why lunch is important

• Our handy chart to help you build healthy, portable lunches

• Fast food upgrades for those days when the drive-thru can't be avoided

• Lunch recipes including: Smoked Salmon with Caper Yogurt, Barley Salad, and Easy BBQ Bowls

Why Is a Healthy Lunch Important?

Eating well at midday can help to:

• Sustain energy and focus. A balanced lunch that includes complex carbohydrates, healthy fats, and protein helps stabilize blood sugar levels and prevent mid-afternoon crashes. This supports mental clarity, productivity, and mood, especially important during long workdays or school hours.

• Support metabolism and nutrient intake. Skipping or skimping on lunch can often lead to overeating later in the day or missing out on key nutrients. A healthy lunch helps fuel your metabolism and promotes overall functioning.

• Reduce inflammation and support long-term health. A nutrient-dense lunch made with whole foods (like leafy greens, lean proteins, and healthy fats) provides anti-inflammatory compounds that help protect against chronic diseases, support digestion, and regulate hormones.

The below content is for our VIPS - access the recipes, lunch chart and fast food upgrades by becoming a VIP now! WEIL Nutrition Corner® VIPs also get full access to our recipe library, all our guides and meal plans, our Questions From The Corner video series, and more! Save 45% on your annual membership with our summer sale!

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Weil Nutrition Corner® Upgrade Your Summer Plate Day 1: Fueling, Protein-Rich, Gut-Friendly Breakfasts

Welcome to Day 1 of Upgrade Your Summer Plate!

We are kicking this off with the first meal of the day: Breakfast!

Today we will walk through:

• Why breakfast is important

• Why you should swap out breakfast cereal

• Three upgraded breakfast recipes to try: Overnight Oats with Chia, Berries and Cinnamon, Make Ahead Egg and Spinach Muffins, and Wild Rice Breakfast Bowl.

Today’s content is free for all our readers, but upgrade today to unlock all the Upgrade Your Summer Plate content, recipes, guides and more! Our 45% off Summer Sale is available for a limited time - join now and save 45% on an annual subscription!

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Why You Should Eat Breakfast

Breakfast is important for anti-inflammatory health because it helps:

• Regulate blood sugar

• Reduce cortisol spikes

• Provide nutrients that calm inflammation early in the day

• Reduce cravings

• Provide energy

A healthy, anti-inflammatory breakfast can also set the tone for the rest of your day, providing energy and stable blood sugar levels. If you tend to skip breakfast or start the day with sugary cereals, coffees, or sweet pastries… you may have experienced blood sugar crashes, insulin resistance, and increased inflammatory markers. This doesn’t help you to feel your best, most energetic self!

The good news is that a balanced, anti-inflammatory breakfast that includes fiber, healthy fats, and protein can make a difference. Eating this combination supports hormonal balance, gut health, and stable energy, all of which help keep inflammation in check throughout the day!

Try the Plate Upgrades below, learn more, and check out two new breakfast recipes to try!

Plate Upgrade of the Day: Swap Out Breakfast Cereals

We don’t usually recommend breakfast cereals, for these reasons:

• Many cereals contain 10-20 grams of added sugar per serving, often from high-fructose corn syrup or cane sugar.

• Most cereals use refined wheat, corn, or rice that have been stripped of fiber and nutrients.

• Many cereals contain artificial colors, flavors, and preservatives (e.g., BHT, Red 40, Yellow 5), which may trigger immune responses or disrupt gut health in some individuals.

• Cereals often lack fiber and protein, leading to poor satiety, blood sugar spikes, and increased cravings.

• The heavy processing of cereals reduces the presence of natural antioxidants and phytonutrients found in whole grains.

Upgrade Your Summer Eating With Daily Harvest!

Daily Harvest’s Perfect Cup smoothies are a great go-to for summer nutrition. Made with organic fruits and vegetables and 20 grams of plant-based pea protein, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a tasty, healthy choice for busy mornings. Try Daily Harvest Today!

Upgrade Your Summer Plate Breakfasts

Instead of cereals, focus on breakfasts that give you protein, fiber and antioxidants to help fuel your body for summer activities! Try one of these three recipes:

Let’s Talk About It: What’s your plan to make your breakfasts healthier going forward? Share in the comments!

Spread the Healthy Word: Forward this post to friend and family you think would enjoy this content!

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