cornmeal porridge - Doug Cook RD

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Doug Cook RD > cornmeal porridge

Cornmeal porridge with blueberry on napkin

Cornmeal porridge with blueberry on napkin

Cornmeal Porridge

Do you want to know how to make cornmeal porridge? Perhaps not as popular as...

Cornmeal Porridge

dougcookrd

Doug Cook RD, The Gut Brain Guy

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My practice is grounded in science not dogma. I provide evidence to substantiate my views and nutritional advice.

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Phone: 1-416-413-9095

Fax: 416-352-5186

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Here I go again singing the praises of vitamin D - vitamin D3 or cholecalciferol of course, not that inferior vitamin D2 shite - check your milk alternative beverages for fun ⁣ ⁣ Like nearly every cell and tissue in your body, your brain has heaps and heaps of vitamin D3 receptors ⁣ ⁣ In the brain, vitamin D3 does a lot of amazing things ⁣ ⁣ It helps to prevent dementia by preventing an increase in the amount of both soluble and insoluble amyloid-B protein (this stuff is no friend to your brain, you don't want it building up or sticking around) ⁣ ⁣ D3 also reduces the risk for dementia by tempering inflammation and D3 does this by being one of the biggest supporters of your brain's antioxidant defenses (think of it as rust-proofing your noggin) ⁣ ⁣ While I'm at it, D3 also reduces the risk for depression. While a little technical, it prevents too many calcium ions getting into your neurons which drives depression by lowering serotonin ⁣ ⁣ Last but not least, maternal vitamin D3 levels influence fetal brain development; low vitamin D3 levels in expecting mothers is linked to autism, schizophrenia and other mental illness ⁣ ⁣ Clearly you know where I'm going with this ya? Make sure you and everyone you know is getting enough vitamin D3!!

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One of my favourite ways of eating these beauties ⁣ ⁣ Truth be told though, if boiled, I do LOVE my Brussels sprouts mushy as well ⁣ ⁣ These are simply thinly sliced and fried with onions. I like to also sautee some bacon with them for added flavour and saltiness ⁣ ⁣ In this case, I didn't have bacon but had some leftover bacon fat - gasp! ⁣ ⁣ It's just like the pioneer days ⁣ ⁣ Did you know that lard, or pig fat, is mostly composed of oleic acid? The same monounsaturated fat that's found in avocados and olive and avocado oil ⁣ ⁣ It also contains 10% polyunsaturated fat by weight - it's not ALL saturated fat ⁣ ⁣ Brussels sprouts are one type of cruciferous vegetables (like kale, cabbage, cauliflower, broccoli etc) which have potent anti-cancer chemicals/compounds ⁣ ⁣ Cruciferous vegetables also stimulate your liver's natural detoxification pathways which is why they've long been promote for 'detoxing' ⁣ ⁣ There are more of these beneficial compounds in raw or lightly cooked crucifer vegetables so be sure to try a variety of preparation methods ⁣ ⁣ Do you have a favourite cruciferous vegetable?

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Vitamins are cofactors. They enable and facilitate biochemical reactions that make you and your life possible ⁣ ⁣ All B vitamins are involved in energy production in one way or the other. Vitamin B1, or thiamin, who's overwhelming role is to help you get energy from food, especially carbohydrate, is vital to your long term well-being ⁣ ⁣ Yes, you still need B1 to help your body get energy from the other macronutrients fat and protein ⁣ ⁣ But as Chris Masterjohn, Ph.D. puts it, thiamin is the "carb burner" ⁣ ⁣ You don't deplete B1 by eating carbs but if you don't get enough B1 from your diet (or supplements if you take any), your ability to burn carbs for fuel will be affected ⁣ ⁣ For this reason, poor B1 intake and status is a risk factor for metabolic syndrome and diabetes. Anything that negatively affects glucose metabolism increases the risk for metabolic breakdown ⁣ ⁣ One organ that has a huge demand for energy is your brain. Your brain uses oxygen and under typical conditions, uses glucose for fuel. Your brain has a huge need for B1 ⁣ ⁣ In fact, one of the ways chronic alcohol consumption can increase the risk for dementia is because alcohol can lead to a thiamin deficiency ⁣ Working in an addictions and mental health hospital, including the detox unit, as well as, with geriatric patients, I see the impact of chronic alcohol consumption on thiamin status and resulting alcohol related cognitive decline, a.k.a. alcohol induced dementia. . ⁣ Like all B vitamins, B1 is water-soluble so you can't store it in any meaningful way, so you need a steady supply daily. Good food sources include lentils, dried peas, and beans, whole grains, wheat germ, nutritional yeast, bread, buns, pasta etc made from enriched flour, pork, sunflower seeds ⁣ ⁣ ⁣ If you're a regular consumer of alcohol, do yourself a favour and take a B complex vitamin or at the very least, a stand-alone B1 supplement ⁣ ⁣ #vitamins #supplements #

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Not your average breakfast. ⁣ ⁣ Pain Perdu. toasted bread, strawberries with a little balsamic vinegar, ricotta mousse with honey, almonds, and some watercress to make it pretty ⁣ ⁣ Certainly not something I'd make for myself at home, so when out and about, have something different and unexpected ⁣ ⁣ While I love bacon and eggs, I'm not gonna order that unless it's taken to a whole new level ⁣ ⁣ If I'm at Denny's or a greasy spoon, then ya, have at it ⁣ ⁣ Any fav breakfasts that you remember when last travelling, whether it was a big trip or small?

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This of course isn't an inclusive list. There's only so much space on an Instagram tile AND I chose to prioritize these 5 ⁣ ⁣ There's been major shifts in the modern diet (we all know that) and as a consequence, a shift not only with the nutrients we do get, but also the amount of those nutrients⁣ In short, we're missing the mark⁣ ⁣ Without out going into too much detail, we'd all do better by getting more of these IF long-term, OPTIMAL health is your goal. If not, no problem ⁣ ⁣ Given that 50-60% of our calories are coming from highly processed foods, nutrients are being displaced ⁣ ⁣ 𝗗𝟯 (not the inferior vegan D2) and 𝗞𝟮, not K1 from plants, work together to help your body absorb calcium. They also keep calcium in your bones and teeth and out of your blood vessels, reducing cardiovascular disease ⁣ ⁣ 𝗗𝟯/𝗞𝟮 have lots of other benefits like reducing diabetes risk, high blood pressure and cancer ⁣ ⁣ 𝗠𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 helps to reduce the risk for metabolic syndrome (middle aged diabetes, high blood pressure etc), as well as diabetes. It also helps manage PCOS ⁣ ⁣ 𝗦𝗼𝘆 𝗹𝗲𝗰𝗶𝘁𝗵𝗶𝗻 (and no, not worried that it's sourced from soy. Use sunflower lecithin if that works for you) is one of the best sources of liver-loving choline, egg yolk are the next best thing. 𝗖𝗵𝗼𝗹𝗶𝗻𝗲 deficiency is a leading cause of NAFLD (non-alcoholic fatty liver disease) ⁣ ⁣ 𝗚𝗹𝘆𝗰𝗶𝗻𝗲 𝗼𝗿 𝗰𝗼𝗹𝗹𝗮𝗴𝗲𝗻 (which is a source of glycine) provide your body with the building blocks to make it's own collagen that supports your muscles, bones, cartilage, tendons, ligaments, and skin ⁣ ⁣ And like any of my previous tiles on 𝗼𝗺𝗲𝗴𝗮-𝟯 𝗳𝗮𝘁𝘀, 𝗘𝗣𝗔, 𝗗𝗣𝗔 𝗮𝗻𝗱 𝗗𝗛𝗔 are the ones with the REAL health benefits and the ones that most of us are not getting enough of

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Flashback to the summer when I was on a media tour of local berry farms in Southern Ontario ⁣ ⁣ We stopped for a berry-inspired lunch that included heaps of local, fresh greens ⁣ ⁣ I miss my vegetable garden when I would plant a variety of types of lettuce, which are super easy to grow by the way, and harvest what I needed, when I needed it ⁣ ⁣ I loved the flexibility of going out to the backyard, and just picking off a few leaves from the different types of lettuce to make a salad ⁣ ⁣ No options for that now though, no balcony to plant them during the summer now that I'm in a condo ⁣ ⁣ Oh well. It's amazing how far we've common as well in terms of options. Growing up, iceberg was the standard fare and then the exotic Romaine! ⁣ ⁣ I even put lettuce in my smoothies. It can't all just be about kale or spinach, am I right?

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I'm hoping this is self-explanatory ⁣ ⁣ It's amazing how we have something as objective, verifiable and measurable as nutrition when it comes to things like how well a nutrient is absorbed, or used by the body ⁣ ⁣ Yet, unlike other sciences, nutrition isn't converging on its truth the way it should ⁣ ⁣ It's because, as they say, we don't eat nutrients, we eat food and food is rife with psychology and emotions ⁣ ⁣ It's so hard to have objective discussions about the science of nutrition ⁣ ⁣ When faced with a FACT that someone doesn't like, the discussion goes off topic or starts to get distorted with fanciful statements that just aren't true ⁣ ⁣ It's psychologically healthier to admit the facts and then discuss a work around ⁣ ⁣ Take mushrooms being cited as a reliable source of usable vitamin D (calcidiol); it's not ⁣ ⁣ The form of vitamin D from irradiated fungi is D2 (ergocalciferol), unlike D3 (cholecalciferol) which is made in your skin from sunlight, found in animal foods like eggs, fatty fish or added to milk & supplements ⁣ ⁣ D2 is not the same as D3⁣ So rather than saying, this is FACT, people start to say it's OK, D2 is good enough BUT the best thing to do is say, shit, ya, D2 is inferior. As a vegan, is there something better? ⁣ ⁣ Glad you asked, yes, you CAN get a D3 supplement derived from lichen⁣ ⁣ One day we'll get there

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Do you drink alcohol? ⁣ ⁣ I don't drink as much as I used to. I would regularly enjoy wine, beer, or other spirits with friends, at dinner, while travelling or at home from time to time ⁣ ⁣ But it doesn't do me any favours anymore. It's not that I don't like it, it's more that it doesn't like me ⁣ ⁣ I can't pin it down. I thought it was only red wine (which I can't seem to handle anymore) and naturally thought it was the sulfites but white has more ⁣ ⁣ Dang beer just makes me bloated ⁣ ⁣ White wine is better for me and spirits are the best - can't imagine life without ever having a good gin and tonic again ⁣ ⁣ Regardless, even 1 standard drink interferes with my sleep. The difference when I wake after I've had 1 drink compared to none is noticeable ⁣ ⁣ Is it age? It's not like my liver can't handle. It has all the necessary nutrients needed for Phase 1, 2 & 3 detoxification pathways ⁣ ⁣ Go figure. Anyone else notice their tolerance is changing? ⁣ ⁣ Of course too much booze is no fun for gut, brain or mental health so tread lightly 🙂 ⁣ ⁣ ⁣ #drink #cocktails #bar #happyhour #mixologist #beer #craftbeer #vodka #booze #alcohol #wine #spirits #gin #liqour #liver #liverhealth #detox #detoxify #detoxification #glutathione #

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Did you know there's a difference between biological age (the 'age' of your cells, metabolism, physiological function etc) and chronological age (your actual age based on your birth date)? ⁣ ⁣ It's true ⁣ ⁣ Amazingly, I have a friend who actually said "whatever" when we were talking about this ⁣ ⁣ Context => this is someone who has one of the least healthy lifestyles of anyone I know. And it's showing ⁣ ⁣ He couldn't accept the idea that at a cellular level, he's much older than me despite being chronologically 5 years younger ⁣ ⁣ The secret is nothing new ⁣ - get lots of good quality sleep ⁣ - watch the booze ⁣ - eat nutrient-dense foods and by extension cut the crap ⁣ - supplement as needed ⁣ - don't smoke ⁣ - move! ⁣ ⁣ The foods we eat, stress, smoking, alcohol and inactivity actually increases aging to the degree that our bodies don't work as well as they could ⁣ ⁣ This increases the risk for, and the speed at which degenerative chronic disease sets in ⁣ ⁣ So, how are you controlling your aging?

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