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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

info@dougcookrd.com

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There's no coercion in health. ⁣ ⁣ People don

There's no coercion in health. ⁣
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People don't change behaviours by using force or threat. ⁣
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Change occurs when someone acknowledges that the pain (price or cost) of not changing is worse than the pain (effort) to chart a new course. ⁣
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Self-care is the practice, or action, of taking an active role in improving/protecting one's own well-being. ⁣
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One such practice is including more healthful food choices, one choice at a time. ⁣
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What have you done recently, or plan to do, when it comes to your nutritional self-care? ⁣

Did you know that the long-chain omega-3 fat DHA m

Did you know that the long-chain omega-3 fat DHA makes up about 8% of the total weight of your brain? ⁣
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It's true ⁣
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Well, it's true if you get a steady supply of DHA in your diet. ⁣
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DHA, along with vitamin B12, are two of the more important nutrients that help to maintain brain volume throughout life. ⁣
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Nothing says 'aging' like a shrinking brain. You want to hold onto as much white and gray matter as possible, assuming you want to keep your wits about you as you grow older. ⁣
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If not, then ignore this. ⁣
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You can get lots of awesome DHA in fish, seafood, omega-3 enriched eggs, and supplements (derived from fish, squid, seal blubber or algae). ⁣
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I love to get DHA (as well as EPA and DPA omega-3s) from trout. I also snatch some up when it's on sale. ⁣
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Don't let those pushing fear and panic porn about fish and mercury or other stuff turn you away from a healthy source like trout. The BULK of the evidence is clear, the more fish and seafood consumed, the better the brain. ⁣
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Keep your eyes on the big picture, getting more omega-3 rich foods means better health. ⁣
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Stay tuned for more info like this in my upcoming Nutrition, Brain and Mental Health course that's in the works. ⁣

Anyone who knows me knows I hate overused expressi

Anyone who knows me knows I hate overused expressions and word exaggerations like 'pivot', 'awesome', and 'unprecedented', but in this case, that's exactly what I had to do ⁣
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Where my exercise routine was concerned, I had to pivot if I was going to keep up with my overall health goals, including keeping my brain in tip-top shape, during the winter with lockdowns of gyms and cycle studios ⁣
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Being active is one of the best ways you can love your brain and mood. Exercise helps to keep your blood vessels healthy, thereby reducing the risk of stroke and dementia ⁣
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Exercise is also one of the best things you can to improve and maintain your metabolic health; when your body can use insulin efficiently to use glucose and fat as fuel, your risk for cognitive decline is also reduced ⁣
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In fact, nothing does more to improve overall/whole-body insulin sensitivity than a single bout of moderate to intense activity - no drug can boast those results ⁣
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So here I am, fortunate enough to be able to rent a bike from my favourtite studio @torqride for the winter. It was an investment I 'needed' to do for my mental health over the winter ⁣
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What about you? What have you lined up for the winter? Please share ⁣

Spaghetti squash is popular because it's a great w

Spaghetti squash is popular because it's a great way to get a decent amount of nutrition such ad beta and alpha carotene, and fiber without a lot of calories.
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Many use it as a substitute for pasta. It holds up well to meat sauces and tomato sauce.
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That way you can get filled up without a ton of carbs so those following a lower or moderate carb diet, for any reason, love it.
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Super easy to prepare. Just cut in hald, discard seeds, baked at 400 F or 200C for about an hour. Let cool and shred with a fork.
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The squash will shred and look spaghetti like!

Top three activity tips for more energy and better

Top three activity tips for more energy and better mental health ⁣
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1. Pick an activity that you ENJOY. There's nothing worse than trying to do some kind of exercise or activity that's a chore. It can be anything: cycling, skiing, walking, yoga...you name it, and then make time to include it ⁣
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2. Whatever you choose to do, get the best supporting 'gear' that you can afford. If it's walking, invest in some good walking shoes that provide cushion, support, and are comfortable to wear. Nothing's gonna ruin your efforts more than sore feet for example ⁣
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3. Make time for your activity goals. It's a bunch of BS when people say 'I don't have time'. If something is important to you, or if there's an activity that you value, you'll make the time for it. Think about it, you can easily identify things in your life that you've 'squeezed' in, you can do the same thing with activity ⁣
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Moving your body is one of the best things you can do for your overall health, as well as your brain and mental health ⁣

An interesting article suggests that our understan $An interesting article suggests that our understanding of diet and nutrition on health is limited to the estimated 150 or so nutritional-related components that have been cataloged by the US Dept. of Agriculture and other nutrition databases. ⁣ ⁣ What we do know so far about nutrition has been helpful and had a positive impact on the field of health sciences with insights into calories, fat, protein, carbohydrate, sugar, vitamins, minerals, phytonutrients, etc., and their role in common diseases. ⁣ ⁣ Despite this, these nutritional components represent a fraction of the more than 26,000 biochemicals in the food supply which have been definable, and that have effects on healthy but remain unquantified. ⁣ ⁣ New technologies will allow for a systematic study of the full extent of the human diet, its interaction with our genes, microbiome, and more which will hopefully, one day, lead to truly personalized, individually-tailored food-based therapies and complementary lifestyle interventions. ⁣ ⁣ It's amazing to realize that even though we know a lot, there's still a lot more that we don't know so it's important to temper our beliefs, ideas, and philosophies as far as food and nutrition are concerned. ⁣ ⁣ Whatever 'camp' you're in, you have to understand that as we learn more, we all will have to adapt and modify our respective views - it's the nature of science. ⁣ ⁣ Remember, don't get too fixed on something and refuse to change or you'll paint yourself into a corner. ⁣ ⁣ Article: ⁣ The Unmapped Complexity of Our Diet ⁣ https://www.nature.com/articles/s43016-019-0005-1$

Dark green leafy vegetables are good for you, but

Dark green leafy vegetables are good for you, but you know that. ⁣
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Did you know they are uniquely beneficial for your brain, and by extension your eyes? ⁣
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It's true ⁣
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Dark green leafies are full of lutein and zeaxanthin (LZ), two carotenoids that your brain will concentrate in its cells, a.k.a. your neurons. ⁣
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Your brain loves LZ so much, that LZ will make up to 77% of the total carotenoid content in your brain if LZ-rich foods are present in your diet in adequate amounts. ⁣
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LZ have been shown to preserve cognitive function with age, reduce the risk for dementia and even improve parameters of cognitive function in those with early symptoms of cognitive decline (using both LZ-rich foods and supplements). ⁣
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Swiss Chard is one such leafy green full of lutein and zeaxanthin (hey, it can't just be about kale and spinach). ⁣
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Cooking Swiss Chard is easy. I like to saute onions and garlic in olive oil. Once tender, toss in the Chard and stir fry until soft, and throw in some vegetable or chicken stock. ⁣
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I'll even throw a big leaf in my smoothie for some extra goodness. ⁣
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And you? How do you use Swiss Chard?

New Podcast Episode Alert. ⁣ ⁣ It's amazing t

New Podcast Episode Alert. ⁣
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It's amazing to think that the neurotransmitter theory of depression has dominated for 30 years with no breakthroughs. ⁣
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Until recently, the idea that nutrition could have a meaningful impact on mental health, including depression, anxiety, dementia, etc, was seen as fringe thinking. ⁣
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But that's changed because we now know, and understand, that what we eat and drink impacts the structure of our brains and, in turn, structure influences function. ⁣
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I have the great fortune of speaking with an expert in the field of nutritional psychiatry, Dr. Drew Ramsey, where he shared his insights, experience, and his passion for food and its role in mental health. ⁣
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He talks about how he leverages the unquestionable connection between food and mood. ⁣
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Use the podcast link in my bio to find the episode.

A relatively recent announcement caught my attenti

A relatively recent announcement caught my attention. ⁣
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Sodexo, a global food services and facilities management company revealed it was collaborating with JUST Inc. to bring a new “egg” product offering to various sites that Sodexo supplies including universities, colleges, healthcare, and corporate sites. ⁣
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Just Inc's goal is to help meet consumers' desire for plant-based alternatives to foods that consumers are no longer eating for a variety of reasons including wellness and for those who want healthier options. ⁣
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A faux-egg product has been made using protein extracted from mung beans which has been positioned as being as good as the real thing because after all, it has as much protein as a real egg. ⁣
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That's where things go off the rails for me. ⁣
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And certainly, when it comes to overall health, including brain health, I'll want food that delivers the very nutrients my brain is craving, some that Just Eggs simply cannot do. ⁣
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To read my full review, check out the link for my blog in my bio where I break it all down for you ⁣
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