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  • Work With Doug
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      • UGH!…..I’M STARTING TO FEEL MY AGE
      • FEELING ‘OFF’ SUCKS
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Doug Cook RD Doug Cook RD

Doug Cook RD > tocotrienols

The bright pink seed pods of the Bixa Orellana commonly known as annatto
The bright pink seed pods of the Bixa Orellana commonly known as annatto
Annatto. Your Anti-aging Best Friend?

  A lot of people don’t like the term “anti-aging”. Many see it as a...

Annatto. Your Anti-aging Best Friend?
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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

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Curry Chicken ⁣ ⁣ Pretty fail-safe dish ⁣ ⁣ I never follow recipes; just throw together basic things like onions, garlic, bell peppers or celery ⁣ ⁣ I'll throw in anything green and load it up with garlic and onion powder, curry powder, stock and yes, it does need the creaminess of coconut milk ⁣ ⁣ Coconut does pack a lot of calories so you can use light versions but I'm not a fan of them because I find that the coconut flavour is lacking ⁣ ⁣ This is a go-to recipe for me because it's easy, I get great leftovers and it's so damned delicious
Can't sleep? ⁣ ⁣ Everyone knows good sleep is Can't sleep? ⁣ ⁣ Everyone knows good sleep is crucial for good health whether that's lowering your risk for metabolic disease (insulin resistance, diabetes), depression, anxiety, heart disease or dementia ⁣ ⁣ But there's more to sleep that 'lights out' - quality counts and many things can prevent you from getting good quality sleep ⁣ ⁣ The 𝗡𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗦𝗹𝗲𝗲𝗽 𝗙𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 describes aspects of good quality sleep including ⁣ - at least 85% of total intended sleep time in bed is spent sleeping ⁣ - falling asleep within 30 minutes or less ⁣ - walking up no more than once per night - being awake for 20 minutes or less after initially falling asleep (e.g. if you wake up, not being awake for longer than 20 mins) ⁣ ⁣ Many struggle with getting good quality, restorative sleep and so they turn to sleep aids. These can be things like OTC 'sleeping pills' which are typically Benadryl (the anti-allergy medication that if you take, know can make you drowsy). Many will use Gravol or even alcohol ⁣ ⁣ Some will boast that alcohol doesn't affect their sleep but objective studies show otherwise. Alcohol's impact varies from person to person but it's something to consider if good sleep seems like a fleeting reality for you ⁣ ⁣ Many will seek out prescription sleeping pills too which really don't do much in terms of ensuring good quality sleep. They typically reduce 'sleep latency' or the time it takes to fall asleep but sleep studies show that they don't necessarily allow people to sleep longer or better AND long term use is associated with increased risk of cognitive decline ⁣ ⁣ It's even suggestion that they induce mild amnesia so the person doesn't remember waking up throughout the night ⁣ ⁣ There are better possible solutions out there such as glycine, magnesium and of course melatonin which I'll review in a future post ⁣ ⁣ In the meantime, consider your use of any of these strategies if you're relying on them too much
Lordy lordy, it's that time again ⁣ ⁣ Highligh Lordy lordy, it's that time again ⁣ ⁣ Highlighting some awesome baking from @thevikingmom. I don't think there's anyone who doesn't love some kind of freshly baked bread product (even if gluten can't be tolerated, the love for it is still there 😀) ⁣ ⁣ These oatmeal dinner rolls are baked golden brown to perfection ⁣ ⁣ For me, baked goods are really just a vehicle or means of getting my daily dose of butter ⁣ 😜 ⁣ ⁣ Nothing wrong with a little comfort food for a little mood lift⁣. I'm not a sweet person but rather savoury/salt kinda guy so I'd rather have some pepperoni over chocolate cake or a butter tart but then bake bread or similar is a world unto itself right? ⁣ ⁣ Are you a bread baker?
#photos Takes a village as they say ⁣ ⁣ This w #photos Takes a village as they say ⁣ ⁣ This was the last day of our little two-day photo shoot (just 5 days before the state of emergency was declared) with the irrepressible @trinaphoto and @family.meals.nutritionist. A well-deserved toast was in order ⁣ ⁣ For those of us (me especially) who can get caught up in what we see as others' successes and slide into a state of "I'm no good/can't do anything right", I'm reminded of the quote credited to former US president Theodore Roosevelt ⁣ ⁣ Comparison is the thief of joy ⁣ ⁣ Whether or not he really said that, it's so true and it seems more relevant today than ever before with instant everything and the constant barrage of digital 'stuff' ⁣ ⁣ A big lesson for me was to accept that most of what we see with others' successes, doesn't occur in a vacuum. Most have some kind of help, and that's OK. Going it alone is inefficient, overwhelming, and doesn't tap into the resources and talent that's all around us ⁣ ⁣ Not only that but when you work with others, especially if it's a solid crew, the process is easy, productive, high quality and most importantly, FUN ⁣ ⁣ This was my village over a two-day adventure back in March that helped me with some awesome content for this social media experiment ⁣ ⁣ Thanks, Nish, Trina, Angela and Chantelle!
A little pic from a media trip I did last year to A little pic from a media trip I did last year to some berry farms in South Western Ontario ⁣ ⁣ These beauties are blueberries in the making ⁣ ⁣ Did you know that blueberries were the first food to be called a 'superfood' if memory serves ⁣ ⁣ I remember talking about a study with my coworkers at the time that showed that a cup of blueberries per day could help slow age-related cognitive decline; enter 'superfoods' ⁣ ⁣ Blueberries contain a unique phytonutrient called 𝗽𝘁𝗲𝗿𝗼𝘀𝘁𝗶𝗹𝗯𝗲𝗻𝗲 that is related to resveratrol ⁣ ⁣ Yes it has antioxidants but more importantly, pterostilbene stimulates the activity of a unique subset of proteins called 𝘀𝗶𝗿𝘁𝘂𝗶𝗻𝘀 ⁣ ⁣ More on this in another post as it relates to 'anti-aging' nutrition. Suffice it to say that sirtuins are awesome as they affect cellular energy production and gene expression. Healthy cellular metabolism means less chance of metabolic disorders (boo insulin resistance) and sirtuin-activating compounds are providing to be a key target in staving off an age-related decline in cellular function ⁣ ⁣ Long story short, blueberries are healthy, delicious but have very small amounts of pterostilbene. To get the full effects of this polyphenol, a pterostilbene supplement would be in order ⁣ ⁣ Regardless, are you a blueberry fan? What's your favourite way to enjoy them?
'nuff said, am I right? ⁣ ⁣ We've all done it, 'nuff said, am I right? ⁣ ⁣ We've all done it, we all do it and social media only makes it worse ⁣ ⁣ A joy-sucking black hole, mental health and mood killer is the insidious and addictive tendency to compare ⁣ ⁣ Just don't ⁣ ⁣ Set your own goals, follow your joy, and give others the same freedom ⁣ ⁣ As the age-old saying goes, "the grass is always greener on the other side" - practice appreciation (I'm not a fan of gratitude or blessings, while I may be splitting hairs, these two suggest something was bestowed upon you) ⁣ ⁣ Appreciation works better for me, it helps me to talk stock, be grounded, and not get mentally distracted ⁣ ⁣ What do you do to protect yourself, your mood and your mental health when it comes to the shiny lights of seeing others' "highlight reels"?
Relaxing with friends and family is great for your Relaxing with friends and family is great for your mental health ⁣ ⁣ It helps to alleviate stress, anxiety and is protective against depression; we are after all social creatures ⁣ ⁣ Food and drink has always served the purpose of bringing people together to connect, bond and laugh ⁣ ⁣ In fact, there's historical evidence that alcohol served as a means to help foster cooperation between communities, tribes, etc, of yesteryear, through celebrations and festivities ultimately ensuring their mutual survival ⁣ ⁣ Alcohol is nothing to be overly concerned about when it comes to mental health. In small amounts, it can help to lower stress, anxiety and serve as a means of bonding BUT, there's a sweet spot for sure when it comes to the impact of alcohol and mental health ⁣ ⁣ Mental health issues [depression, anxiety, social isolation, etc.] can lead to greater consumption and, in turn, excessive drinking can lead to an increased risk for mental health issues ⁣ ⁣ Like with anything, awareness matters. ⁣ ⁣ This bevvy pictured here was my foray into the world of Watermelon Radlers; um, ya, not for me. I prefer a grapefruit or even peach Radler ⁣ ⁣ You? Ever had one? And......?
I'm ready for my close up! ⁣ ⁣ Good mental hea I'm ready for my close up! ⁣ ⁣ Good mental health requires your attention on many fronts: ⁣ - Healthy eating ⁣ - Relaxation ⁣ - Adequate sleep ⁣ - Stress reduction ⁣ - Intimacy & companionship ⁣ ⁣ Companionship is crucial to thwarting anxiety, depression, loneliness and a crucial component to longevity - it's in our nature as human beings, we're hard-wired for it ⁣ ⁣ Loving relationships come in all shapes and sizes; having a partner, friends, acquaintances and of course, pets ⁣ ⁣ This furry friend is my sister @gannonde 's love ball, George. Pets offer huge health benefits; doesn't matter what you call a pet, you take care of them, and in turn, they give you let you know you're appreciated in their own unique way ⁣ ⁣ I grew up with heaps of different kinds of pets that called my childhood house home: fish, dogs, cats, gerbils, hamsters, rabbits, turtles, birds, and hermit crabs ⁣ ⁣ What about you? Do you have pets?
Bok choy is a great versatile green with a super m Bok choy is a great versatile green with a super mild flavour so it can be added to a lot of dishes ⁣ ⁣ It's super low in calories but has a lot of nutrition to boot ⁣ ⁣ Two cups would provide a measly 40 calories or so but has 4 g of fiber, vitamin K1, calcium, phosphorus, folate, beta carotene, tons of potassium, and a small amount of lutein ⁣ ⁣ Like all leafy greens, it has a unique sugar called 𝘀𝘂𝗹𝗳𝗼-𝗾𝘂𝗶𝗻𝗼-𝘃𝗼𝘀𝗲 which feeds a specific strain of 𝗘 𝗖𝗼𝗹𝗶 that we all have in our digestive tracts ⁣ ⁣ 𝗕𝗨𝗧 don't panic, this is a healthy strain of E Coli and makes up the normal part of your gut microbiota ⁣ ⁣ When it comes to brain nutrition basics, a healthy gut bacteria profile supports mental well-being via the 𝗴𝘂𝘁-𝗯𝗿𝗮𝗶𝗻-𝗺𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝘁𝗮 𝗮𝘅𝗶𝘀; it's like a communication network between your gut and your brain. When both are in synch, things are good ⁣ ⁣ Potassium helps to keep blood pressure within a healthy range and a healthy blood pressure means healthy blood vessels and if you didn't know, your brain is enmeshed with a dense network of vessels - protect the vessels and you protect your brain ⁣ ⁣ Lastly, lutein is a carotenoid that your brain is starving for and when present in your diet in optimal amounts, will be concentrated in your neurons; lutein helps to preserve brain function throughout life - who knew?! ⁣ ⁣ If you're looking for individual support when it comes to brain health nutrition, check out the link to my website in my profile - I offer individua counselling and am in the process of finalizing a 4-week 𝗕𝗲𝘁𝘁𝗲𝗿 𝗕𝗿𝗮𝗶𝗻 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 so be sure to check back for that

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