Kitchen Table Cliffnotes: The Very First Edition!

by in Fruits and Veggies, Holistic Tips, Kitchen Sink, Zen Thinking September 19, 2008

Welcome to my new weekly feature, “Kitchen Table Cliffnotes” designed to teach you everything you need to know about various topics in health, nutrition, disease prevention, and personal development in just TWO SENTENCES OR LESS!

This idea was born recently upon the request of my brother-in-law as he is busy working all the time and asked if I could give him the “Cliffnotes version” of what I am talking about.

Since I too am constantly seeking efficiency (er…combatting laziness…I mean taking more time for my “self” now), I have conveniently summarized the “take home message” of each recent conversation we have had here at the kitchen table.

Most of my med school friends will love this I’m sure, as I was always in the habit of making cliffnotes for everyone to study off of back in the day.

Since most of you listen to me like I am God …er…am nagging you contantly, I will not be droning on and on today for very long.

My hope is that these cliffnotes serve as a simple and fun way to quickly convey many great health and wellness tips. Then we can all move on with our days and spend less time in front of the computer.

I’m all for that!

Welcome to the First Addition of Kitchen Table Cliffnotes, to read the full article simply click on the title link:

Nutrition: Make it a habit to have one smoothie each day that includes frozen fruit, freshly ground flaxseeds, and yogurt to ensure healthy digestive functioning. A simple trick to keep you energized for your day, focused and fabulous!

Diet Tip: The food you are addicted to is just a bad “ex-lover” and it is time to BREAK UP! It’s time to think about what you are getting out of this unhealthy relationship and put an end to it once and for all.

Recipe Makeover: Coffee was just recently given a makeover so that you can enjoy it without all the guilt! The secret is simply vanilla flavored Almond Breeze and organic espresso–delicious–and better for your body and the environment!!!

Vegetarians: Aside from protein, you need to watch out for B12, iron, omega-3 fats, zinc, and calcium, and even more so if you are vegan.

Weight Loss: Eat more sources of vegetable proteins in your diet to lose weight, balance blood sugar, reduce inflammation and slow the aging process. Beans, legumes, raw nuts and seeds, whole grains, and veggies are your new best friends, so go spend some time with them figuring out how to enjoy them.

The Latest Research: Olive oil was just recently shown to prevent damage to DNA, and researchers believe that can be easily extrapolated to real life “in vivo” cancer fighting and anti-aging potential. Hooray, lets all pour olive oil on everything we eat, in lieu of butter or (heaven forbid) margarine, the evil villain of the kitchen table.

Kitchen Table Foe: Hot dogs are implicated in increasing your child’s risk of leukemia and certain cancers due to the nitrite content. Watch for “sodium nitrite” on labels, buy kosher or organic lunch meats when at all possible.

Sleep: The best bedtime snacks for insomniacs are light proteins paired with a high fiber source. Don’t wake up in the middle of the night because of low blood sugar, instead use the therapeutic properties of various amino acids to lul yourself asleep.

Employee Medicine:
Let your work pay you to take your vitamins, floss your teeth, drink water, and exercise. Trust me, you will save them a ton of money in the long run by running up and down the stairs all day.

Environmental Medicine:
Watch out for funnel shaped spider webs, as they are likely hobo spiders. Please don’t freak out and go on a spider killing rampage, just clean up messes carefully in your garden and garage to prevent a potentially toxic type of spider bite that should warrant a trip to the doctor.

Exercise: Fitness Trainer, Bonnie Pfiester reveals EXERCISE to be the best cure for cellulite reduction. Exercise burns fat, and increases lean muscle mass which together fight the look of unsightly flab.

Mental Emotional: Stop worrying! Learn to train your mind not to worry, use logic, accept the worry and let it go. Stop playing out scenarios in your head, and certainly stop procrastinating to put an immediate end to the vicious cycle that is worrying, a great article thanks to our friends at “The Daily Mind”.

Stress: Having a hard time? Need someone to talk to confidentially, or teach you better coping strategies? Maybe it is time to think about some counseling, or make an online visit to my friend Dr. KC.

Zen Habits: Put an end to “micro-addictions” those little annoying habits that clog up our days like obsessively checking email, always having the television on, and other silly habits that get in the way of our success and state of zen. Instead, set limits, change your environment, be persistent, and stay consistent to your values to overcome the annoying micro-addiction.

Life Coaching: If you know what you should be doing, but just aren’t doing it for whatever reason, think about hiring a life coach. Actually, just stop reading this right now if you already know everything you need to do to get healthy, and focus your attention on DOING it!

Attitude: Fear of embarrassment and criticism is likely robbing you of your initiative, stick to your core values; those criticizing you needlessly may need to stop by and pick up a new more positive attitude at! Tell them “Dr. Nicole thinks they need a visit to Camp Ya-ttitude”.

Lori, at “Between Us Girls” brilliantly reminds us of the top 12 secrets to happiness: Gratitude, optimism, avoiding rumination and social comparison, building social communities, practicing kindness, improving coping strategies (or developing them), practicing forgiveness, increasing “flow”, savoring joy, setting goals, engaging in spirituality, and developing both body and mind. Wow, I feel happier just reading that!

Soul Food: Shilpan reminds us through the movie “Forest Gump” that when life is like a box of chocolates, and we bite in to that nasty flavored unfavorite thing–that we can still claim confidence, do something for others, always give our best effort, and maintain integrity–amongst other great tips to make the most of it.

Peaceful Living: Jennifer encourages us “to take more time for fun – to play, to laugh and not to take life so seriously.” I think we can all handle that!

Organization: Unclutterer teaches us how to use a vacuum sealer and deep freezer to make the most of your grocery dollars. You can buy and freeze half an organic grass fed cow, or stock up on fish in season to save money (Wild Alaskan Salmon is the best).

Something Fun: The Author of thinks you need to go outside and play on your day off. You can easily burn a bunch of calories by walking your dog, playing sports outside, golfing, scuba diving, or just ride some rollercoasters–screaming burns calories too.

If you have a GREAT Kitchen Table Cliffnote to share, please leave a summary of the article in two sentences or less along with a link in the comments section below!

As for my readers, that is PLENTY mind/body/spirit news for now. If you are overwhelmed, then just pick a couple things, or the easiest thing, or the most important thing to focus on. The most beneficial habits develop gradually over time. Be patient while you give yourself the needed time to grow!

Have a great weekend, I hope you all get outside to exercise with your pedometers and heart rate monitors. 10,000 steps a day is all I ask, the average office worker only gets 4000 steps. You can do better than that I’m sure.

Thanks for stopping by my kitchen table!

Dr. Nicole Sundene


  1. This is a cool idea! I saw a few that caught my eye, and I’ll be checking out further. The short blurb here really gives me an idea of if I’ll be interested in the full article or not.

  2. Thanks for the link love. This is a really neat idea you have here. Now if I can just condense my writing down to 2 or 3 sentences for real we’ll be in good shape. 🙂

  3. This is great Doc, I love it!!! A quick glance at progress not perfection.


    Miss MatchMaker’s last blog post..My drug of choice?

  4. I love this! What a fantastic idea. This is great for those of us that are really busy and just need the take home message. I trust your advice enough to not have to read the whole article.

  5. LOVE the Cliff Notes!! So informative and easy to read 🙂 Thanks!

    Kat’s last blog post..Physician’s Formula Organic Line

  6. Love the new cliffnotes!!! Bookmarked it.

  7. Wow- this is my kind of information. I will try your coffee makeover. I am tired of feeling guilty about my Starbucks habit.

  8. Thanks for putting this together. I like the other websites also. That article on worrying was very helpful.

  9. what a great post! Seeing this information in smaller bites makes it so much easier to take in.

    greg@leukemia information guide’s last blog post..Cervical Cancer Facts

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