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Doug Cook RD Doug Cook RD

Doug Cook RD > omega-3 fats

Sardines
Sardines
Mercury Toxicity. Do You Need To Worry About Fish?

Updated April, 2019   There’s no shortage of fear-mongering around the evils of mercury and...

Mercury Toxicity. Do You Need To Worry About Fish?
Alzheimer's disease - letters
Alzheimer's disease - letters
September Is Alzheimer’s Awareness Month

(DougCookRD.com) Dementia is an overall term for a set of symptoms that are caused by...

September Is Alzheimer’s Awareness Month
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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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One of the benefits of a lower-carb (low glycemic One of the benefits of a lower-carb (low glycemic load) diet is that it results in less insulin release ⁣ ⁣ This is why lower blood pressure is seen in those who follow them and, conversely why high blood pressure goes hand-in-hand with insulin resistance and Type 2 diabetes ⁣ ⁣ Metabolic syndrome, another name for hyperinsulinemia, results in several risk factors for poor brain health such as chronic blood insulin levels, lower HDL cholesterol, increased inflammation, higher blood pressure as mentioned, and increase triglycerides ⁣ ⁣ All of these can increase the risk for dementia and some, like inflammation, are associated with and considered a risk factor for depression ⁣ ⁣ Usual attempts to lower blood pressure include reducing sodium but that only work for about 20% of the population who are sodium-sensitive, the 80% ore left in the cold ⁣ ⁣ Increasing your intake of magnesium, potassium and omega-3 fats (EPA, DPA & DHA) can help but one of the easiest things to do is to lower your insulin levels ⁣ ⁣ Trust me, you'll be doing your brain a favour
Everything but the kitchen sink salad ⁣ ⁣ Humm Everything but the kitchen sink salad ⁣ ⁣ Hummus, beluga (black) lentils, cabbage, spicy shredded chicken breast, tomatoes, mixed greens and more ⁣ ⁣ Packed with brain-loving nutrients like potassium, magnesium, fiber, sulfoquinovose, and lutein to name a few ⁣ ⁣ One way fiber and sulfoquinovose support a healthy brain is via the gut-brain-microbiota axis ⁣ ⁣ This connection between your digestive tract and your brain occurs via cross-talk between your gut bacteria and your brain via the vagus nerve and neurotransmitters; a lot of which is orchestrated by your microbiota ⁣ ⁣ Good communication between the two regions relies, in part on a healthy and robust bacterial population and that's where fiber and sulfoquinovose lend a hand; they are a food source for trillions of microorganisms that call your digestive tract home
Instinctively I knew this as an intern but couldn' Instinctively I knew this as an intern but couldn't quite articulate it ⁣ ⁣ Rather, the mere suggestion of such an approach left me dismissed, belittled and shut down by a few dietitian preceptors at St Michael's Hospital where I did my clinical training ⁣ ⁣ But today I know better. There's lots that health professionals can do for their clients and patients LONG before waiting for some landmark study ⁣ ⁣ This philosophy has served me well over the years; as long as an intervention is safe, within scope of practice, is ethical, has biological plausibility, some evidence and isn't expensive or prohibitive for a patient, then we must act ⁣ ⁣ Such an approach has helped me help people within many different health contexts including brain & mental health, and longevity nutrition; a.k.a. addressing the very health concerns that are presumed to be inevitable as we grow older - health concerns that we've bought into as only being addressed by medications and medical procedures ⁣ ⁣ What about you? What treatments have you tried with patients and clients, and as someone managing a health concern, what has worked for you?
Avocados have long been promoted as "a monounsatur Avocados have long been promoted as "a monounsaturated fat" which is an oversimplification ⁣ ⁣ Any food that has fat has all three types of fatty acids: saturated, polyunsaturated & monounsaturated; avocados are not "a fat", they're a food and yes, the main fat is monounsaturated but it's not the only one ⁣ ⁣ While monounsaturated fats are promoted as healthy, your body makes all the monos it needs which is why monounsaturated fats ARE NOT one of the essential fatty acids ⁣ ⁣ The more you know ⁣ ⁣ Where avocados really stand out from a brain health point of view is its lutein and potassium content. Potassium helps to maintain healthy blood pressure and when blood pressure is good, there's less blood vessel damage ⁣ ⁣ Blood vessel damage in the brain increases the risk for dementia and strokes ⁣ ⁣ Lutein is concentrated in your brain and higher intakes, and by extension, higher amounts in your brain support cognition and memory ⁣ ⁣ I love eating them by cutting them in half, sprinkling them with sea salt; grab a spoon, and scoop away. A splash of balsamic vinegar is awesome too ⁣ ⁣ What about you? What's your favourite way to eat avocados?⁣ ⁣ https://www.nutraingredients-usa.com/Article/2017/08/30/Lutein-rich-avocados-may-support-eye-health-boost-memory-attention#
Most haven't heard of vitamin K2 even though we've Most haven't heard of vitamin K2 even though we've known about it for like, 70 years ⁣ ⁣ K1 has gotten all the attention - not cool ⁣ ⁣ Vitamin K2 works with vitamin D3, as well as vitamin A and magnesium for optimal mineral (calcium, phosphorus) metabolism ⁣ ⁣ K2 helps to keep calcium out of your blood vessels and in your bones and teeth where calcium belongs ⁣ ⁣ K2 has very important functions in both brain and anti-aging nutrition ⁣ ⁣ By keeping the blood vessels in your brain flexible, K2 helps to maintain healthy blood flow which helps to prevent dementia, including Alzheimer's disease ⁣ ⁣ K2 also helps your brain to produce brain sulfatides, a type of myelin lipid (fat) that's needed to maintain the fatty substance that surrounds and insulates your neurons - cool huh? ⁣ ⁣ By shuffling calcium into your bones, K2 is antiaging has it helps you to maintain strong bones, including jaw bone (needed to anchor your teeth) AND K2 helps to maintain tooth enamel throughout life ⁣ ⁣ Natto is a good source of K2, but it tastes bad! To each their own. You can get K2 from liver, cheeses (especially aged cheeses), and smaller amounts in eggs, and other meats - failing that, pick up a vitamin K2 supplement (in the form of MK-7) ⁣ ⁣ Check out my blog post on the topic https://www.dougcookrd.com/vitamin-k2-benefits-what-are-they/ ⁣ ⁣ Or go to website, link in bio, and search K2
Pastry chef @thevikingmom strikes again - profiter Pastry chef @thevikingmom strikes again - profiteroles ⁣ ⁣ These beautiful round creations get slit open, like a slider bun, and a scoop of ice cream (coffee please!) is placed inside ⁣ ⁣ Like a fancy ice cream burger ⁣ ⁣ Drizzle with chocolate sauce or dust with icing sugar ⁣ ⁣ Voila ⁣ ⁣ So, is your mouth watering yet?
We all have those nights or times when sleep is so We all have those nights or times when sleep is somewhat elusive because of anxiety, stress etc ⁣ ⁣ Supplemental 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻 has some evidence to help with sleep. It's the "sleep hormone" your brain normally produces in response to decreasing daylight; converted from the neurotransmitter serotonin ⁣ ⁣ Other supplemental compounds ('compounds" or molecules since they're not technically nutrients) that have been studied as well include 𝗚𝗔𝗕𝗔 (a calming neurotransmitter), 𝗟-𝘁𝗵𝗲𝗮𝗻𝗶𝗻𝗲 (which increases GABA), 𝟱-𝗛𝗧𝗣 (converted to serotonin) ⁣ ⁣ Herbs such as 𝘃𝗮𝗹𝗲𝗿𝗶𝗮𝗻 𝗿𝗼𝗼𝘁, 𝗽𝗮𝘀𝘀𝗶𝗼𝗻𝗳𝗹𝗼𝘄𝗲𝗿 and 𝗹𝗲𝗺𝗼𝗻 𝗯𝗮𝗹𝗺 traditional sleep aids as well and with good reason, studies have found benefit by reducing sleep latency (time to fall asleep) and improving sleep quality ⁣ ⁣ Ortho Sleep, by AOR, has all of these stellar ingredients. One capsule has 𝟭.𝟱 𝗺𝗴 of melatonin. I find it works well for me for those times when I've not been sleeping well ⁣ ⁣ Doses in supplements range widely from 1 mg up to 10 mg per dose. The most I can handle is about 3 mg, otherwise, I'm groggy in the morning ⁣ ⁣ Have you ever tried melatonin? What dosages have you used? Did you find it helped? Any grogginess the next morning? . To learn more, check out my interview with AOR founder Dr Traj Nibber.....Podcast link in me bio.
Loved them as a kid believe it or not ⁣ ⁣ Back Loved them as a kid believe it or not ⁣ ⁣ Back then, and still do, love them super over-boiled and mushy, BUT love them with bacon, cheese, shredded and stir-fried lightly so they still have a crunch - lots of ways to enjoy these little anti-cancer bombs ⁣ ⁣ Roasted with Parmesan Cheese is divine too ⁣ ⁣ Preheat heat oven to 400 F / 200 C⁣. . 𝗬𝗼𝘂'𝗹𝗹 𝗻𝗲𝗲𝗱: ⁣ - 1 pound / 454 g Brussels Sprouts- 3 cloves garlic (sliced thin or chopped)⁣ - 1/4 cup (125 ml Parmesan cheese (freshly grated) ⁣ - salt & pepper to taste ⁣ - 3 Tbsp / 45 ml olive oil⁣. . 𝗧𝗼 𝗺𝗮𝗸𝗲: 1. If needed, clean & trim the Brussels Sprouts and cut them in halves & place them in an oven-safe dish. Make sure to dry them very well before cooking. .2. Add the garlic, Parmesan cheese, salt & pepper, followed by the olive oil. Toss to coat ⁣ 3. Roast in the oven uncovered for 20-25 minutes until crisp, brown and caramelized on the outside and tender on the inside.4. Serve with more grated cheese ⁣ ⁣ Ta-da
To listen, click the podcat link in my bio ⁣ ⁣ To listen, click the podcat link in my bio ⁣ ⁣ Food addiction is controversial. Problematic eating has historically been seen as behavioural in nature ⁣ ⁣ Part of the challenge is that those who don't work in addictions see addiction as a problem primarily of physical dependence and therefore, how could someone be addicted to food like alcohol, cocaine or heroin? ⁣ ⁣ But check out the DSM 5 link, substance use disorders, a.k.a. "addiction" is so much more.⁣ ⁣ But we know that food ingredients and certain food combinations (#fat #salt #sugar) can elicit very strong responses neuro-chemically like many substances. I spoke with an expert in food addiction to learn more about her take on this topic ⁣ ⁣ According to my guest Joan Ifland Ph.D., "Processed food addiction meets all 11 criteria of the DSM 5 for substance use disorder. Many health outcomes depend on recovery from processed food addiction" ⁣ ⁣ What are your thoughts on the idea of food addiction?⁣ ⁣ To listen, click the podcast link in my bio

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