Wednesday, February 10, 2021


“So, by the time Gregory came to speak on our campus in 1986, he had been a vegetarian for nearly 20 years. In his speech, he traced the path of a hamburger from a cow on a factory farm to the slaughterhouse to a hamburger to a clogged artery to a heart attack, and it completely rocked my world.

                                                       --Tracye McQuirter

This quote about comedian and human rights activist Dick Gregory (1932-2017), pictured above, caught my eye. As more and more Americans embrace veganism and plant-based eating, it is important to remember history. 

February is Black History Month and an occasion to celebrate black farmers and others who have contributed to our collective health.  One such person was George Washington Carver (1864-1943), scientist, botanist and inventor.  Invited to head up the Tuskegee Institute’s Agricultural Department, Mr. Carver researched new uses for peanuts, soybeans, sweet potatoes, and pecans.  He urged farmers to rotate crops (a practice my grandfather used on his 160 acre farm in Indiana) and to use organic fertilizers.  He knew the value of soil that was cared for to grow food rich in nutritional value and his research benefited farmers.   He also became a nutritional advisor to Matahma Gandhi.

People like Dick Gregory and George Washington Carver helped raise awareness about the connection between what we eat and our health. Nourishing our soil by not destroying it with chemicals is key to growing good foods.  We need access to healthy foods.  Celebrate Black History Month and those whose contributions add value to our health and the health of America's children.  

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect 

Wednesday, February 3, 2021


"Exercise is beneficial and I highly recommend it.  But a lack of exercise is not the primary reason for weight problems and exercise can never take the place of a healthful diet."

--Neal Barnard, M.D., founder of Physicians Committee for Responsible Medicine 

How much of the food you eat is considered to be nutrient dense?  The term “nutrient dense” indicates how much bang for the buck you get with what you eat and drink. 

Think about my favorite food groups: fruits, vegetables, legumes, and whole grains. Nutrient density is a given with these groups, with some foods falling heavier on the scale than others.  Take cauliflower, in the cruciferous vegetable family (i.e., cauliflower, broccoli or "little trees", collards, cabbage, and arugula).  It is a nutritional powerhouse, high in Vitamin C and K, high in dietary fiber (about 12 grams of fiber per head), high in potassium, with anti-inflammatory and anti-cancer properties. We should all enjoy a little cauliflower (or other cruciferous vegetables) every day. 

When I go grocery shopping, I sometimes peak into others’ grocery carts, especially when kids are tagging along.  I spy cereal boxes filled with added sugars, food dyes, and empty calories. I spy packages of meat and chicken (no dietary fiber in anything from an animal but full of saturated fat, the kind of fat that contributes to heart disease).  I spy highly processed foods such as Pop Tarts with a gazillion ingredients and no nutritional value.  Those “foods” are not nutrient dense and contribute to diseases such as obesity, diabetes, and heart disease.

Foods that are highly processed and loaded with added sugars, salt, and fat should be avoided or rarely consumed.  The other day my lunch was Mediterranean pasta salad with Kalamata olives, sundried tomatoes, spinach, and yellow bell peppers, with a simple red wine-olive oil vinaigrette. So good and good for you!

What you eat can kill you or heal you.  Make every bite count.  Turn up your relationship with real food and make most of what you eat vegetables, fruits, legumes, and whole grains.  Leave processed foods in the store and enjoy real food and healthy meals with your children!

With love and kindness,

Nancy Heinrich, MPH

Founder and Wellness Architect