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Doug Cook RD Doug Cook RD

Doug Cook RD > pregnancy

Hard boiled eggs on a marble background
Hard boiled eggs on a marble background
Choline and DHA. The Pregnancy Dynamic Duo

  When it comes to prenatal nutrition, several nutrients get a lot of attention. These...

Choline and DHA. The Pregnancy Dynamic Duo
Dietitian Rehab with Doug Cook RDN
Dietitian Rehab with Doug Cook RDN
Dietitian Rehab. Episode 002 with Lily Nichols RDN

Detoxing from dogmatic dietitian education and attitudes for a mind wide open But first, “you...

Dietitian Rehab. Episode 002 with Lily Nichols RDN
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?
Magnesium - periodic table
Magnesium - periodic table
Mighty Magnesium. Ten Lesser Known Facts

  Magnesium is an essential nutrient that most North American’s are not getting enough of....

Mighty Magnesium. Ten Lesser Known Facts
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dougcookrd

Doug Cook RD, The Gut Brain Guy
Meet Doug

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

info@dougcookrd.com
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Are you a smoothie aficionado? ⁣ ⁣ Growing up, Are you a smoothie aficionado? ⁣ ⁣ Growing up, my foray into the smoothie world, although they weren't called "𝘴𝘮𝘰𝘰𝘵𝘩𝘪𝘦𝘴" waaaaay back them, was some kind of blender drink using my dad's 'recipe' ⁣ ⁣ His go-to was milk, banana, raw egg, and chocolate flavoured Ovaltine! ⁣ ⁣ Just the basics folks 😆 ⁣ ⁣ Nowadays, the sky's the limit when it comes to smoothie ingredients ⁣ ⁣ But I really love how easy it is to include some veggies in a smoothie⁣. . Adding raw, frozen or cooled cooked spinach, is a great way to boost your intake of lutein and zeaxanthin and my fav - 𝘀𝘂𝗹𝗳𝗼𝗾𝘂𝗶𝗻𝗼𝘃𝗼𝘀𝗲 (google that on my site to learn how leafy greens specifically are great for gut health) ⁣ ⁣ But it's not just about green. Dark orange veggies work too such as canned pumpkin, or cooled cooked pumpkin or other squash, carrots, or sweet potato - no really ⁣ ⁣ Along with some kind of leafy green, I usually throw in some whole and milled chia seeds, ground flax seeds and/or some wheat bran for some gut-loving prebiotic fiber ⁣ ⁣ Sa-weet ⁣ ⁣ What are your must-haves or favourite smoothie ingredients?⁣ . Check out the link in my bio to my book 175 Superfood Blender Recipes using your Nutribullet
Use the podcast link in my bio to listen to this e Use the podcast link in my bio to listen to this episode⁣ ⁣ There are at least 15 known autoimmune diseases and another 80 suspected ones ⁣ ⁣ One of them, Relapsing-Remitting Multiple Sclerosis, has no known treatment other than⁣ supporting the progressive deterioration of the person ⁣ ⁣ One medical doctor took matters into her own hands and through much research, trial and error devised a nutrient-dense diet that targets neuro-inflammation and ‘feeds’ the mitochondria. . By eating the right foods that are nutrient-dense and that supply your cells with the very nutrients needed to increase and maintain energy output may be just the adjunctive support needed for those with multiple sclerosis ⁣ ⁣ This, of course, is none other than the Wahls Protocol by Dr. Terry Wahls who⁣ shares her story in this episode ⁣ ⁣ Use the podcast link in my bio to listen to this episode
I can't live without a daily salad of some kind ⁣ ⁣ I craves me some freshness - ya feel me? ⁣ ⁣ The only limitation is your imagination when it comes to throwing some things together ⁣ ⁣ Vegetables, dried or fresh fruit, nuts, seeds, etc ⁣ ⁣ This little guy came with my Egyptian breakfast of beans, hummus, flatbread and eggs - it was a perfect addition ⁣ ⁣ I eat a large fresh salad with a protein every day; it's either my lunch or my dinner but never a day is missed ⁣ ⁣ Best time to add some sardines 😆 ⁣ ⁣ But a question to the masses ⁣ ⁣ What about parsley? ⁣ ⁣ Do you like it on a salad or do you find it too strong tasting? ⁣ ⁣ I like it but it's all about balance, don't want to use to much in my humble opinion
Instagram post 17866973794722407 Instagram post 17866973794722407
Do you sardine? ⁣ ⁣ It's my new verb 😀 ⁣ Do you sardine? ⁣ ⁣ It's my new verb 😀 ⁣ ⁣ I haven't been sardining like I used to ⁣ ⁣ So nutritious and inexpensive. You can get a 100 g can for about $1.10 or so ⁣ ⁣ They give a lot of nutritional bang for your buck⁣ 👍 200 calories⁣ 👉 1480 mg of omega 3 fats like EPA, DPA & DHA⁣ 👍 25 g protein⁣ 👉 108 IU retinol (vitamin A)⁣ 👍 272 IU vitamin D3 (not that shitty plant-based D2 version)⁣ 👉 5.2 mg niacin (vitamin B3)⁣ 👍 9 mcg B12⁣ 👉 85 mg choline⁣ 👍 382 mg calcium⁣ 👉 40 mg magnesium⁣ 👍 490 mg phosphorus👉 397 mg potassium⁣ 👍 1.3 mg zinc⁣ 👉 53 mcg selenium ⁣ ⁣ Think about that for a second. ALL that nutrition for 200 calories. Kale, spinach, quinoa, legumes, goji berries (so-called superfoods), etc doesn't hold a candle to sardines ⁣ ⁣ Of course, that doesn't mean those other foods aren't nutritious, they are, but the reality is, a food like sardines has way more concentrated nutrients AND those nutrients are absorbed infinitely better ⁣ ⁣ Admittedly, I'm not a fan of sardines but if they're tarted up with lots of flavours like seed mustard, onion, sliced tomatoes and avocado, I can eat them in a sandwich ⁣ ⁣ They are much better grilled or I can sneak them into a salad easily enough ⁣ ⁣ What about you? Do you sardine much? What's your favourite way of eating them?
Contrary to what we have shoved down our throats e Contrary to what we have shoved down our throats every day, the human race is not dehydrated nor are we at risk of dehydration ⁣ ⁣ After shelving ideology or statements that start with I "think, believe, feel", all we're left with is facts and evidence ⁣ ⁣ Humans, like all animals, have a very primitive and, more importantly, effective thirst mechanism that regulates our intake of fluids without even thinking about it ⁣ ⁣ Yes, there a handful of very few exceptions. I work in a hospital and one of my patient populations is geriatrics. True dehydration can occur in the elderly because the thirst cue can be blunted ⁣ ⁣ Also, under certain conditions, we CAN lose water faster than we can replace it; during the summer if we're outside, exercising in warm weather, or those in jobs who sweat a lot (roofers, construction workers, groundskeepers, etc) ⁣ ⁣ But for the rest of us, we don't have to be guzzling water. All drinking lots of water does is make you pee more, AND that pee is nearly 100% pure water because your kidneys have to excrete excess water to keep your electrolytes within a tight range - if not, seizures anyone? ⁣ ⁣ Working in nephrology [kidney medicine] for 12 years taught me that ⁣ ⁣ The message of needing the EQUIVALENT of 2 litres of water/fluid a day got misinterpreted to mean 2 litres of water on top of all other fluids - d'oh ⁣ ⁣ The hydration myth has resulted in the greatest scam in consumer history: the bottling and selling of water, AND it's resulted in one of the greatest environmental issues: plastic pollution ⁣ ⁣ Start looking on the ground the next time you're out for a walk. Empty water bottles ARE everywhere, and it doesn't help when health professionals perpetuate this hydration myth
I know a lot of folks don't like the analogy of 'r I know a lot of folks don't like the analogy of 'rustproofing' when it comes to describing anti-oxidants ⁣ ⁣ But it helps people understand the concept. When an apple or avocado is exposed to air, the oxygen reacts with the sugars, proteins, etc and alters their structure leading to browning ⁣ ⁣ Same thing with a nail, water, and oxygen, over time, leads to rusting due to oxidation ⁣ ⁣ Put a little lemon juice on the apple (say, when you're making fruit salad) and the vitamin C and organic acids protect the fruit and the flesh stays white - no oxidation ⁣ ⁣ The same thing happens in your body. Lots of things accelerate the rusting of your cells, tissues and over time, your organs which partly contributes to chronic diseases and the stuff that goes along with that ⁣ ⁣ Increased oxidation is driven by inactivity, alcohol, smoking (of any kind), refined carbs/excess sugars, excess calories, high blood pressure, diabetes, pre-diabetes, overweight/obesity, sunlight, pollution and more ⁣ ⁣ The vast majority of your antioxidant defenses are made by your body using various minerals and vitamins, so be sure to give your body what it needs by eating a nutrient-dense diet ⁣ ⁣ Other sources of antioxidants include those found in plant foods - don't overthink it or pit one food against another, just try to include more plants ⁣ ⁣ To be clear, the benefits kick in long before becoming vegan etc, it's not about overly focusing on plants but rather trying to be consistent and including some at every meal
Nut butters. Seed butters ⁣ ⁣ So many options Nut butters. Seed butters ⁣ ⁣ So many options beyond old faithful: peanut butter ⁣ ⁣ Next most popular is probably almond butter which is also a fav of mine ⁣ ⁣ But live a little and explore other options, there's so much to choose from ⁣ ⁣ I've seen some of these in stores but not all of them.⁣ ⁣ 𝗡𝘂𝘁 𝗯𝘂𝘁𝘁𝗲𝗿𝘀⁣ - pistachio ⁣ - hazelnut ⁣ - walnut ⁣ - pecan ⁣ - macadamia (super yum)⁣ - cashew (OK, technically a fruit and not a tree nut, so sue me 😀) ⁣ - Brazil (but go easy as it does have a lot of concentrated selenium)⁣ ⁣ 𝗦𝗲𝗲𝗱 𝗯𝘂𝘁𝘁𝗲𝗿𝘀⁣ - pumpkin seed butter (a gorgeous, almost emerald green)⁣ - sesame (tahini)⁣ - sunflower seed⁣ - poppy ⁣ - hemp ⁣ ⁣ Of course, they're good for you. Broadly speaking they are decent sources of minerals, fats, fiber, some protein, vitamin E and a group of compounds called polyphenols ⁣ ⁣ ⁣ if you're like me, you open the jar, grab a spoon and eat them right from the jar ⁣ ⁣ Of course, they go great on crackers, fruit slices, celery, in sandwiches or in smoothies for extra creaminess ⁣ ⁣ What about you? What's your favourite way to eat them AND which ones have you tried? Anyone dabbled with poppy seed butter? Do tell

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