Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Dr. Angela Black
  • 5.0 (19)
  • Nutrition
  • Semimonthly

Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

  1. 3d ago

    Your Plan Is The Problem

    Text Dr. Black your questions or comments. I have a cabinet full of glass containers and absolutely no desire to spend my Sunday filling them. Yes, I recommend meal prep. Yes, I’ve done podcast episodes about it. And yes, I hate doing it. That makes it a useful example of something we do all the time: choose a perfectly reasonable strategy that doesn’t fit our actual lives, then wonder why we can’t stick with it. In this season-break episode of Eat Your Greens with Dr. Black, I introduce my DOABLE framework: six questions to help you examine a habit plan before committing your time, energy, and entire Sunday to it. We’re looking beyond whether a behavior supports your goal to ask whether it fits the person who will actually have to do it. You’ll learn: What DOABLE stands for: Desired, Obvious, Achievable, Balanced, Low Friction, and Enjoyable.Why having the skills to do something doesn’t necessarily mean you have room for it.How preparation, cleanup, and other hidden steps can make a reasonable plan like meal prepping feel exhausting.How I’m adjusting my approach to home-cooked meals after admitting that Sunday meal prep isn’t working for me.Whether you want to exercise, go to bed earlier, cook more often, or finally start that project, these questions give you a practical way to spot where your plan needs adjusting. You can keep the goal while changing how you work towards it.  This episode also marks my first experiment with video, so you can listen as usual or watch me make a fool of myself on camera. For the video version go to XXXXXX. Listen or watch, then put one of your own habit plans through the DOABLE framework. Here's the recipe I was making in this video: Roasted Cauliflower Orzo with Chickpeas and Feta. I subbed the whole grain Farro for the Orzo pasta, added a baked tofu crumble for protein, and used a plant-based feta. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Your Plan Is The Problem

  2. Oct 19

    From Knowing What to Do to Actually Doing It

    Text Dr. Black your questions or comments. After three seasons of Eat Your Greens with Dr. Black, one lesson has become increasingly clear: knowing what supports our health is not the same as being able to do it consistently. In this season finale, I revisit some of my favorite conversations and key moments from Season 3. We’ll hear insights from preventive cardiologist Dr. Kelly Ratheal, fitness trainer Laura Coleman, and psychiatrist Dr. Shravan Kakani. I also return to episodes about cholesterol, chronic inflammation, the Mediterranean diet, DASH, the MIND diet, and habit change. Although these topics may seem unrelated, the same foundational behaviors kept resurfacing. The nutrition and lifestyle habits that protect the heart also support the brain, metabolic health, mental well-being, physical function, and quality of life. In this episode, you’ll hear:  Why cardiovascular prevention needs to begin much earlier than most people realize  How strength, balance, and mobility help preserve independence as we age  Why food affects more than physical health  What the Mediterranean, DASH, and MIND dietary patterns have in common  Why systems and repeated behaviors are more dependable than motivation alone This season reinforced that we generally do not need a separate lifestyle prescription for every organ or health concern. The broader pattern matters: more whole, fiber-rich plant foods; fewer heavily processed foods; less reliance on high-fat meats and dairy; and adequate movement and sleep. But information alone is rarely the missing piece. The harder problem is fitting these behaviors into busy, unpredictable lives—and returning to them when life disrupts our plans. That question will guide Season 4: less emphasis on adding another item to your health to-do list and more attention to making healthy choices doable in real life. Listen to the Season 3 finale, then email me at dr.black@healthmadedoable.com and tell me which health goal you find hardest to follow consistently. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    From Knowing What to Do to Actually Doing It

  3. Oct 5

    Protein Everything? The Problem With “Optimized” Food

    Text Dr. Black your questions or comments. Protein water. Fiber brownies. Pickle juice hydration shots. Protein donuts with caffeinated strawberry milk. At some point, food stopped being food and became a wellness optimization project. In this episode, Dr. Black takes a slightly sarcastic trip through three nutrition trends that have gotten out of hand: electrolyte products, fiber maxxing, and protein-fortified everything. Hydration, fiber, and protein all matter—but that doesn’t mean every person needs expensive powders, supplements, and upgraded versions of ordinary foods. You’ll hear:  When electrolyte products are genuinely useful—and when plain water is enough  Why rapidly increasing fiber can lead to bloating, gas, and an unfair backlash against beans  Who may need to pay closer attention to protein and why most Americans aren’t protein deficient  How to tell whether a fortified convenience food solves a real problem or is simply junk food in a health-food costume  Why a plant-forward eating pattern may cost less than diets built around meat and highly processed convenience foods Studies mentioned in this episode: Vegan Diet and Food Costs Among Adults With OverweightFood Costs of a Low-Fat Vegan Diet vs a Mediterranean DietFood Costs Associated With DASH, Whole-Food Plant-Based, and Baseline DietsFor more background, listen to The Science of Hydration: What Your Body Really Needs, Fiber Without the Fiasco: How to Boost Fiber Without Bloating, and Are We Eating Too Much Protein—or Not Enough?.  Listen for a practical, evidence-aware approach to eating well without making it more expensive, stressful, or complicated than it needs to be. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Protein Everything? The Problem With “Optimized” Food

  4. Sep 21

    Can You Eat to Protect Your Memory? The MIND Diet Explained

    Text Dr. Black your questions or comments. Can you really eat to protect your memory? It's a question many of us start asking as we get older—especially if dementia runs in the family. In this episode, I take a look at what the research actually tells us and separate the science from the hype. We'll explore the MIND diet, an eating pattern developed by combining the most brain-friendly aspects of the Mediterranean and DASH diets. I'll explain what makes it different, what the evidence shows, and why researchers believe it may help support long-term brain health. But food is only part of the story. One of the most hopeful concepts in dementia research is something called cognitive reserve—the brain's ability to adapt and stay resilient over time. The good news? Building cognitive reserve doesn't require perfection. It starts with the same small, sustainable habits that benefit nearly every aspect of our health. In this episode, you'll learn:  What dementia is—and what it isn't.  Why the MIND diet has attracted so much research attention.  How cognitive reserve may help your brain stay resilient as you age.  Why protecting your brain involves much more than what's on your plate.  Practical ways to start making "deposits" in your brain bank today. Whether you're looking to lower your own risk or simply want to age as well as possible, this episode offers practical, evidence-based strategies you can begin using right away. Listen now, and remember: health is built one doable habit at a time. Berry Walnut Overnight Oats 1/2 cup old fashioned oats3/4 cup soy milk (or other fat-free milk)1/4 cup of your favorite berries1 Tbs chia seeds1 tsp maple syrup2 Tbs chopped walnutsAdd oats, milk, berries, chia, and maple syrup to a glass container with a tight fitting lid. Mix well. Refrigerate overnight. Top with walnuts in the morning and enjoy. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Can You Eat to Protect Your Memory? The MIND Diet Explained

  5. Sep 7

    Herb Your Enthusiasm: Green Sauce Cubes for Fast Weekday Meals

    Text Dr. Black your questions or comments. Healthy, lower-sodium meals do not have to be bland, complicated, or time-consuming. In this episode, I’m sharing one of my favorite low-tech kitchen hacks: freezing homemade green sauce in an ordinary ice-cube tray. These little flavor bombs can turn basic grains, beans, vegetables, potatoes, pasta, or rice into a fast weekday meal that you will actually look forward to eating. I’ll walk you through my flexible green-sauce framework, explain how I build flavor using herbs, acid, aromatics, spices, and olive oil, and share two combinations to get you started. You do not need an elaborate meal-prep routine or a rigid recipe—just a few interchangeable staples and some flavor waiting in the freezer. Want the Build-Your-Own Green Sauce Guide? Get the free mix-and-match framework here: Green Sauce Guide Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Herb Your Enthusiasm: Green Sauce Cubes for Fast Weekday Meals

  6. Aug 17

    How to Eat for Healthy Blood Pressure Without Giving Up Flavor

    Text Dr. Black your questions or comments. High blood pressure affects nearly half of adults, but genetics aren't the whole story. The food you eat every day has a powerful influence on your blood pressure—and it's not just about salt. In this episode, I explain what blood pressure actually measures, why it tends to rise as we age, and how simple lifestyle changes can make a meaningful difference. We take a practical look at the DASH diet (Dietary Approaches to Stop Hypertension), one of the most thoroughly researched dietary approaches for lowering blood pressure, and why its success goes far beyond reducing sodium. I also share realistic ways to lower your salt intake without sacrificing flavor, along with simple kitchen strategies that busy adults can actually maintain. In this episode, you'll learn:  Why blood pressure is influenced by more than just sodium.  What the DASH diet is and why decades of research continue to support it.  Where most dietary sodium actually comes from.  Simple ways to make home-cooked meals flavorful with herbs and spices instead of relying on salt.  Why potassium-rich whole foods help support healthy blood pressure. Healthy blood pressure isn't about perfection or bland food. Small, consistent changes—like cooking one more meal at home, choosing lower-sodium products, or adding more beans and vegetables to your plate—can add up to meaningful improvements over time. Listen now and discover practical strategies to make heart-healthy eating truly doable. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    How to Eat for Healthy Blood Pressure Without Giving Up Flavor

  7. Aug 3

    Anti-inflammatory Foods: From Boring to Beautiful

    Text Dr. Black your questions or comments. Eating more fruits and vegetables doesn't have to mean another boring salad or the same old side of broccoli. Some of the most powerful anti-inflammatory foods are also the most colorful—and there are far more creative ways to enjoy them than you might think. In this episode, I explore why colorful plant foods are so beneficial for your health and share practical, out-of-the-box ideas for bringing more vibrant ingredients into your meals. From savory turmeric oatmeal and sweet potato black bean tacos to blueberry salsa and rainbow hummus boards, you'll discover simple ways to increase the variety of beneficial phytochemicals on your plate while making meals more enjoyable. In this episode, you'll learn:  Why different colors in plant foods provide different health-supporting phytochemicals  Creative breakfast, lunch, dinner, snack, and dessert ideas that go beyond basic salads  How colorful foods can support an anti-inflammatory eating pattern  Easy ways to increase variety without making meals more complicated  A simple mindset shift that makes healthy eating more enjoyable and sustainable If you're looking for practical ways to eat more plants without feeling restricted or bored, this episode will give you plenty of inspiration to start experimenting in your own kitchen. Listen now and discover how adding more color to your plate can make healthy eating both fun and doable. Click here for all the recipes from the episode Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Anti-inflammatory Foods: From Boring to Beautiful

  8. Jul 20

    Chronic Inflammation Is Hiding in Plain Sight — Here’s How Food Can Help

    Text Dr. Black your questions or comments. Chronic inflammation is one of the biggest hidden drivers of modern disease — and most people don’t even realize it’s happening. Fatigue, brain fog, headaches, joint pain, digestive issues, and low energy are often dismissed as “normal,” but many of these symptoms are closely tied to chronic low-grade inflammation driven by diet and lifestyle. In this episode, I break down what inflammation actually is, why it matters, and why the Mediterranean diet remains one of the most evidence-based eating patterns for long-term health. More importantly, I explain how to apply Mediterranean diet principles in a practical, flexible way that works with real life and different cultural food traditions — from Tex-Mex to Asian-inspired meals and beyond. In this episode, you’ll learn:  What chronic inflammation is and how it contributes to diseases like heart disease, diabetes, fatty liver disease, and dementia  Why the Mediterranean diet has such strong research behind it  How inflammation affects energy, mood, focus, pain, and metabolism  Simple ways to adapt Mediterranean-style eating to your own culture and favorite foods  Practical strategies to reduce ultra-processed foods and build healthier meals without perfectionism The goal isn’t restriction or eating “perfectly.” It’s creating a sustainable eating pattern built around whole foods, healthy fats, fiber-rich carbohydrates, and realistic habits that help support long-term health. Listen now and learn how to make anti-inflammatory eating practical, flexible, and doable. Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life.  A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend! For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources. For questions and comments, please shoot me an email at dr.black@healthmadedoable.com. I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor. Thanks for listening and don't forget to Eat Your Greens!

    Chronic Inflammation Is Hiding in Plain Sight — Here’s How Food Can Help
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Eat Your Greens with Dr. Black is your practical guide to building healthy changes that last. Rooted in nutrition and lifestyle medicine, each episode offers science-backed strategies and real-life tips you can actually use—whether you’re a busy parent, managing a chronic condition, or simply want to feel better in your daily life. From food and meal planning to sleep, movement, and stress management, Dr. Black brings clarity and compassion to the challenges of making change. Tune in for actionable takeaways and encouragement to help you eat well, live well, and thrive.

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