A healthy dietary pattern is essential if the goal is to be a healthy human long-term.


There is no “one-size-fits-all” dietary pattern that will result in perfect health. At Heartland Weight Loss, we stay out of the debate of vegan vs carnivore vs everything in-between – we can work with any of them – as long as we are talking about eating a diet primarily comprised of whole foods. All dietary patterns can be incredibly healthy (if they are made up of whole foods) and all of them can be a disaster (if they are made up of primarily ultra-processed foods).


What matters most of all is diet quality.


Along those same lines, we don’t advocate calorie-counting or strict macronutrient partitioning. We have a general framework around food (such as requiring our patients to get a sufficient amount of dietary protein) and we allow our patients to tailor the content within the framework to reflect their own individual and cultural preferences.


Some patients find this freedom liberating and others struggle a bit – wanting to be told exactly what to eat. Many struggle with abandoning the idea of calories. Others struggle to understand what we mean when we refer to ultra-processed foods (UPFs). See the articles below to learn more about the framework we use and the questions and concerns that come up frequently when implementing this framework with our patients.

Chicken Zucchini Poppers

It’s spring and that means vegetables out of the garden. This recipe combines protein and vegetables for a complete meal.

Tea, glorious tea

I began fighting the weight battle once I was old enough to look into a mirror and compare myself to the other kids in elementary school. Thankfully, […]

Apple Cider Vinegar

Patients periodically ask me about apple cider vinegar. I stay away from social media and news, so perhaps the interest waxes and wanes with marketing and propaganda, […]


Studies are clear that we need to drink plenty of water to stay healthy. We need to stay adequately hydrated for optimal health and weight. The biochemistry […]

Read your labels carefully!!

Don’t make the same mistake I did! I ordered my normal EVOO from Instacart and the shopper made a substitution. I didn’t think much about it (when […]

Prevention and Treatment are NOT the same things

Preventing disease is usually fairly straightforward.  Prevention is never perfectly guaranteed to work (nothing in medicine is), but most of the time, we can prevent lung cancer […]

Sweet Drinks (Even the Diet Ones) Are Not Good For Us!

I don’t think there is an American alive today that thinks that soda is a health food.  Thank heavens!  I repeatedly hear from patients that they have […]

Dietary Fats

With all the information out there, I doubt there is anyone that doesn’t know what dietary fats are. Underneath that umbrella, however, there are a few nuances. […]

Weight Loss Myth #1

I have read hundreds of books and articles and blog posts regarding weight and weight loss.  Most of the time, the authors repeat the same dogma over […]

Is Organic Produce Worth Buying?

There is no way on earth that any one person could know everything there is to know about nutrition.  It’s just not that simple.  And there’s way […]

Weight Loss Myth #2

Hopefully last week’s post got you thinking!  Well, there’s plenty more where that came from. I love writing about these things! Myths about weight loss are everywhere […]

People are afraid of carrots?

I am constantly trying to undo disordered thinking about food.  By the time most people come to my clinic, they have tried every weight loss program out […]

Weight Loss Myth #4

Hopefully you are learning more and more each week as we debunk the weight-loss myths that we have all heard over and over again! Here is myth […]

Food is Information

I say this all the time.  I think some people think of it more as a meme, but it’s really a statement of fact. Food is so […]

The Minnesota Starvation Experiment

Science doesn’t support the calories-in, calories-out hypothesis. If you are still trapped into believing that model, it’s time to learn more!

Super Bowl Snack Ideas

The Chiefs are playing in the Super Bowl again this year! We couldn’t be more excited! If you are planning on watching the game and want to […]

Eating Out

Americans today spend over fifty percent of their annual food budget on food prepared outside the home – and this number keeps increasing year after year.   The […]