Ask Dr. Everett

Dear Dr. Everett,

I have heard so many things about the health benefits of chia seeds and flaxseeds. Which one do you think is more nutritious? 

Chia Seeds

Chia, it's not just a pet anymore.

Chia, it’s not just a pet anymore.


The Chia Pet was a novelty item in the mid 80’s and early 90’s. Since then it has emerged on the health and wellness scene as an add in to cereal, salads and smoothies. Once the little black seeds are added to liquid they form a gel,  adding volume to soups and stir frys. Two tablespoons has:

69 calories

4.4 grams of fat

2.3 grams of protein

6 gram of carbohydrate

Chia seeds have a recommended daily allowance (RDA) of 20% of fiber  plus many essential vitamins and minerals:

Calcium – 9% RDA

Phosphorus – 12% RDA

Magnesium – 12% RDA

Potassium – 2% RDA

B1 – 6% RDA

The seeds do not have a taste and some anecdotal reports by runners claim that the seeds help provide energy for long distance runs.



This seed doesn't take any flax!

This seed doesn’t take any flax!


Flaxseed has been getting a lot of positive press as a food that can help improve heart health. The seed has a hard hull and has to be ground before using (please make sure you use a different grinder than the one you use for coffee beans). Any unused ground flaxseed must be stored in an airtight container in the refrigerator to stay fresh.

Two tablespoons have:

75 calories

6 grams of fat

2.6 grams of protein

4 grams of carbohydrate

Flaxseeds have a RDA of 15% of fiber

Calcium – 4% RDA

Phosphorus – 9% RDA

Magnesium – 14% RDA

Potassium – 3% RDA

B1 – 15% RDA


The Winner Is….


Both seeds have valuable nutrients that can help supplement a healthy eating plan. The high fiber content can act as a natural laxative, so start with a teaspoon or two per day before adding two tablespoons to your diet. The slightly higher RDA of vitamins and minerals along with it being deemed a “functional” food places flaxseed as Dr. Everett’s favorite.



The Starbucks Pumpkin Spice Latte Mystery

Before I talk about everyone’s favorite seasonal beverage from everyone’s favorite coffee shop, let’s learn more about the pumpkin.

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The pumpkin is a fall favorite that is grown for ornamentation and savory dishes. What other vegetable can decorate your porch and plate?

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One cup of mashed pumpkin has 49 calories, is low in saturated fat, and very low in cholesterol and sodium, a good source of fiber, vitamin A and vitamin C. It also doesn’t have much taste (in my opinion. I’m more of a sweet potato gal myself, especially in pie). I think that the flavors people love is the combination of cinnamon, nutmeg, ginger, allspice and let’s face it folks….. sugar.

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Think about it: do you think customers would be frothing at the mouth for a piping hot beverage that tastes like vegetable soup? Doubt it.

A buddy of mine LOVES the Pumpkin Spice Latte (PSL) from Starbucks.

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At least she did until she read an expose by a healthy food blogger this summer. By now she would have had at least 50 PSLs, but has only consumed one this season.

The blogger revealed what was within the mega franchise’s signature white cup: NO REAL PUMPKIN!!! I was not shocked. Nor was I surprised to learn of the artificial colors, additives, etc. Did people think their Grandmother was in the back of the store whipping up homemade elixirs from her secret recipe box?

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By now I think that all of the PSL fans have forgotten about the nutritional controversy, or figured out how to recreate a more natural recipe at home!

Have you ever stopped eating/drinking something once you learned the caloric or nutritional value? Share your experiences with us in the comments!

Healthy Fall Recipes

Tomorrow, September 23 is the first official day of winter fall!


Do not despair, we still have plenty of reasons to smile.


The Autumnal season means we can go on hay rides, wear cute cozy sweaters and enjoy healthy, savory fall dishes such as this one:

Photo: Johnny Autry, Styling: Mary Clayton Carl

This recipe for Bacon and Butternut Squash Pasta calls for
crème fraîche, but you can use Greek yogurt instead to reduce calories and fat. Greek yogurt curdles with high temperatures, so make sure you do not overheat while preparing and avoid using aluminum cookware.

Doesn’t this look divine?

Photo: Johnny Autry

Add a fresh salad with kale and white beans to this chicken and roasted brussels sprouts dish for a nutrient and protein packed meal.

What is your favorite dish to eat in the Fall?

This Week’s Top Health and Fitness Topic

When is the last time you took your measurements?


According to the BBC, waistlines in the United States are expanding.



Starting today, take all of your measurements on the right side of your body:

Chest (men)
High waist (women)
Upper arm (middle)
Forearm (middle)
Waistline (right across the navel)
Hip (women)
Thigh (middle)
Calf (middle)

Check them again at the same time next month.



How to Achieve Permanent Weight Loss

A common question about Everett Medical’s weight loss programs is how Dr. Everett helps people lose weight. The programs range from weekly weigh ins and calorie counting to full liquid replacement plans. Dr. Everett counsels patients with some of the concepts in the book below to help them achieve permanent weight loss.


Most people can lose weight by reducing calories. Once you reach your goal weight, you have to continue to eat less (or exercise more) to maintain your weight loss. This is the tough part! Dr. Everett uses Dr. Beck’s method of cognitive therapy to help her patients learn how to be satisfied with less food, or how to:


Pho. Yum. Low calorie, (with chicken and no noodles) filling and nutritious!


Click on the book image to order a copy and plan to win the weight loss battle.

Happy September everyone! The summer flew by so fast, didn’t it?


To get back on track I am hosting a weight loss game with Dr. Everett and DietBet.


So if your summer activity consisted of ice cream and margaritas, we are here to help!


Our game is called “Back to Slim”. Get it? Like back to school! It begins TODAY. Here’s how it works:
First, visit  our game on the DietBet website. The entry fee is $35. You will have four weeks to lose 4% of your body weight. That’s an average of six pounds or a clothing size down. At the end of the game, everyone who loses wins part of the pot, or you can donate your winnings to charity.

I will post something to help you during the game Monday through Friday. I would love your input!


Ayala’s Herbal Water Review

Last month we sampled Ayala’s Herbal Water at Everett Medical’s open house. According to the company’s website, the products are  zero calorie flavored waters  made by infusing organic herbal extracts in pure artesian water with no sugar, no sweeteners, no preservatives, and no additives of any kind.

Interesting. Let’s see what our tasters thought of the four flavors.

cloves cardamom cinnamon


Almost everyone said the same thing about the triple c beverage – “ham”. As in the clove flavoring reminded them of an Easter ham. No, the water doesn’t taste like pork, but the essence of cloves overpowered the more delicate cardamom and cinnamon.

lemongrass mint vanilla


Personally, I love lemongrass in Thai cuisine, mint as a tea and vanilla ice cream. This Ayala creation had a smooth, silky taste and feel to it. I liked it, but it wasn’t a big hit with the other tasters.

lavender mint


The lavender mint was surprisingly refreshing and cooling to our tasters. One young woman said that it tasted like plain water, but prettier! Everyone loved the aroma and found it soothing. One gentleman said that he would drink it before retiring at night.

cinnamon orange peel


I have put cinnamon on grapefruit (broil for 3 to 5 minutes – yum!), but never considered putting it on an orange. Cinnamon Orange Peel was my favorite. One taster said it tasted like soda!

Ayala’s Herbal Water is sold at most major supermarkets, or you can order it from their website. Try typing self20 at checkout for free shipping!