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

Dr. Angela Black
  • 5.0 (19)
  • Nutrition
  • Updated 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. 6d ago

    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. 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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

  2. 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 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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

  3. 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. 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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

  4. Jul 6

    Tired, Wired, and Craving Carbs: How Sleep Loss Affects Your Health

    Text Dr. Black your questions or comments. Sleep deprivation doesn’t just make you tired—it changes how your brain, body, and hormones function in real time. Even one or two nights of poor sleep can affect your mood, decision-making, and physical health in ways most people underestimate.  In this episode, I break down what actually happens when you don’t get enough sleep—from impaired focus and increased irritability to changes in appetite hormones and immune function. I also share practical, “health made doable” strategies to help you recover after a bad night and improve your sleep moving forward, even if your situation isn’t perfect.  You’ll learn: • Why even one night of poor sleep affects mood, reaction time, and decision-making  • How sleep deprivation increases cravings and disrupts hunger hormones  • The connection between sleep, stress, and long-term health risks  • Simple ways to protect your energy and function after a bad night  • Practical habits that support better sleep without overcomplicating your routine When you understand how quickly sleep impacts your body, it becomes much easier to prioritize it in a realistic way. Small adjustments can make a meaningful difference in how you feel and function day to day. Listen now and start protecting one of the most powerful tools you have for your health. Links discussed in this episode: Andrew Huberman's 20 minute Nonsleep Deep Rest on Spotify  Today by Mary Oliver Today I’m flying low and I’m not saying a word I’m letting all the voodoos of ambition sleep. The world goes on as it must, the bees in the garden rumbling a little, the fish leaping, the gnats getting eaten. And so forth. But I’m taking the day off. Quiet as a feather. I hardly move though really I’m traveling a terrific distance. Stillness. One of the doors into the temple. 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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!

    Tired, Wired, and Craving Carbs: How Sleep Loss Affects Your Health

  5. Jun 15

    Culinary Medicine and Mental Health: A Conversation with psychiatrist Dr. Sravan Kakani

    Text Dr. Black your questions or comments. Mental health is complex—but one piece we often overlook is food. What we eat every day directly affects how our brain functions, how we feel, and how we show up in our lives. In this episode, I sit down with psychiatrist Dr. Sravan Kakani to explore how culinary medicine is reshaping the way we think about mental health. We talk through the science behind the gut-brain connection, what the research actually shows about diet and depression, and how simple, realistic changes can support better mood and resilience. This is not about perfection or restrictive eating—it’s about using food as a practical tool to support your mental well-being. In this episode, you’ll learn: • How the Mediterranean-style eating pattern supports mental health  • Why fiber and gut health play a key role in mood regulation  • How ultra-processed foods may contribute to inflammation and depression  • What the gut microbiome has to do with brain function  • Simple ways to bring culinary medicine into everyday life The goal isn’t to overhaul your diet overnight—it’s to understand how small, consistent choices can support both your brain and your body. Listen in to learn how to make food a tool for better mental health—without overcomplicating it. Links from this episode: SMILES Trial This Is Your Brain on Food by Dr. Uma Naidoo Healthy Baked Apple Recipe  Raspberry Chia Pudding (download) 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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!

    Culinary Medicine and Mental Health: A Conversation with psychiatrist Dr. Sravan Kakani

  6. Jun 1

    Eating to Lower Cholesterol - Health Made Doable

    Text Dr. Black your questions or comments. Lowering your cholesterol doesn’t have to mean overhauling your entire life. In this episode, I walk through how small, strategic food choices can make a meaningful difference in your numbers—and your long-term heart health. I focus on what actually moves the needle when it comes to lowering LDL cholesterol through diet. We break down the most effective evidence-based approaches, including key foods to increase, what to limit, and how to make these changes realistic for busy adults and families. I also introduce the concept of a “portfolio approach” to nutrition—layering small habits that work together to produce measurable results. Key Takeaways: Soluble fiber plays a major role in lowering LDL cholesterolPlant sterols and stanols can help block cholesterol absorptionSwapping saturated fats for unsaturated fats supports heart healthNuts, beans, and whole grains provide powerful, practical benefitsSmall, consistent changes are effective and sustainableLinks from episode: ACC/American Heart Association Issue Updated Guideline for Managing Lipids, Cholesterol  Effects of a Dietary Portfolio of Cholesterol-Lowering Foods vs Lovastatin on Serum Lipids and C-Reactive Protein Eating to Lower Cholesterol Recipes - recipes from my live presentation for San Marcos Life Long Learning. Simple Tips to Lower Cholesterol 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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!

    Eating to Lower Cholesterol - Health Made Doable

  7. May 18

    Muscle Over 30: How to Preserve Strength, Prevent Disease, and Stay Independent with Laura Coleman

    Text Dr. Black your questions or comments. Muscle loss starts earlier than most people realize — and it accelerates with age. The good news? You have far more control than you think. In this episode, I sit down with my personal trainer, Laura Coleman, to talk about why strength training becomes essential after age 30 — not for aesthetics, but for metabolic health, bone strength, balance, and long-term independence. We break down the difference between muscle mass and strength, why both matter, and how even small, consistent efforts can dramatically change your health trajectory. Most importantly, we make this practical. No expensive equipment. No complicated programming. Just realistic strategies you can start at home. In this episode, you’ll learn: • The difference between muscle mass and strength — and why they’re not the same  • Why muscle is a metabolic organ that protects against diabetes and fatty liver disease  • How strength training supports bone health and reduces fracture risk  • Simple core, glute, leg, and upper body exercises you can do at home  • Why consistency beats intensity — especially when you’re busy If you want to stay strong, capable, and independent as you age, this episode gives you a starting point that’s doable. Listen now and start building strength that lasts. 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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!

    Muscle Over 30: How to Preserve Strength, Prevent Disease, and Stay Independent with Laura Coleman

  8. May 4

    Are We Eating Too Much Protein — Or Not Enough? (aka: Dr. Black checks her bias!)

    Text Dr. Black your questions or comments. Protein is everywhere right now. Protein soda. Protein chips. Protein pancakes. We’ve gone from worrying about fat to obsessing over protein—and the messaging is all over the place. So the real question is: are we eating too much… or not enough? In this episode, I break down what protein actually does in the body, how scientists determine how much we need, and why the old 0.8 g/kg recommendation isn’t the whole story. I also take a hard look at my own plant-forward bias and examine whether animal protein really is “higher quality” — and whether that actually matters for long-term health. You’ll hear where higher protein intake makes sense (especially for older adults and people strength training), where it likely doesn’t, and why the source of your protein may matter just as much as the amount. In this episode, you’ll learn: • What the current evidence says about optimal daily protein intake  • Why 0.8 g/kg prevents deficiency but may not support optimal function  • How protein needs change with age, illness, and resistance training  • Whether animal protein is truly “higher quality” than plant protein  • Why the overall food package matters more than protein grams alone By the end, you’ll understand how to personalize your protein intake in a way that supports strength, longevity, and metabolic health — without falling for marketing hype. Listen now at:  https://www.eatgreenswithdrblack.com/protein/ 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! Don't forget to visit the show website and subscribe to my newsletter for more tips on how to Make Health Doable. No spam ever and you can unsubscribe at any time.    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@eatgreenswithdrblack.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!

    Are We Eating Too Much Protein — Or Not Enough? (aka: Dr. Black checks her bias!)
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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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