MARCH 6, 2024 ALCOHOL

This is odd that I am writing about alcohol. In June 2024 I will celebrating 30 ( thirty ) years of continuous sobriety. I discuss the amount and type of alcohol a patient drinks during each history and physical. Navigating the world of alcoholic beverages can be a daunting task for those keen on maintaining their caloric intake. The right drink can be the difference between staying on track with dietary goals and tipping the balance

For those that have celiac or non celiac gluten sensitivity many alcohol beverages are not good as beer, and grain alcohol. I usually advocate Potatoe vodka or Tequilla for these individual. For those that want beer there are gluten free beers.

For those that consume wine there are some important points. For one diabetic patients should avoid certain wines. Dry wines, both red and white, are typically less calorific than their sweeter counterparts. The primary reason lies in the reduced amount of residual sugar present in dry varieties. A standard serving of dry wine can contain anywhere from 100 to 150 calorie Red wine contains an antioxidant called Resveratrrol which is excellent to prevent heart disease. However that doesn’t mean you need a bottle of red wine every night !!

Although I haven’t tasted tequilla since my early 20’s it seems to be the best choice. Tequila, derived from the blue agave plant, can be a surprisingly low-calorie option when consumed without sugary mixers. A standard shot of tequila typically contains around 60 to 70 calories Another good choice is Ultra Brut. ultra brut champagne stands out as the least sugary and, consequently, the least caloric. By definition, “ultra brut” means that the champagne has very little or no dosage This has less than 100 calories

Pick wisely …

Until tomorrow

MARCH 5, 2024 ALZHEIMER'S

Alzheimer's is a progressive disorder that affects the brain. It is characterized by memory loss, difficulty with thinking and reasoning, and changes in mood and behavior

 The cause of Alzheimer’s is unknown, but it is believed to involve a combination of genetic, lifestyle, and environmental factors. There is no known cure for Alzheimer’s, but treatments are available to help manage the symptoms. For this disease I decrease inflammatory foods, test for heavy metals and mycotoxins from various mold species

Berries are among the most nutritious fruits you can eat. They’re packed with vitamins, minerals, and antioxidants that can boost your health in various ways. For example, blueberries are a good source of fiber, which can help to regulate digestion. Cranberries are rich in vitamin C, which is essential for immunity. And raspberries contain ellagitannins, which are powerful antioxidants that can help to protect against disease. I encourage patients to eat a variety of berries- blueberries, mulberries, black berries, goji berries, wolf berries and many more Recent research has also shown that berries may help to reduce the risk of Alzheimer’s disease. 

In addition I encourage nuts and seeds in one’s dietary lifestyle changes. walnuts are a rich source of alpha-linolenic acid, an omega-3 fatty acid that has been shown to reduce the risk of Alzheimer’s. Similarly, flaxseeds contain lignans, plant-based compounds linked to a lower risk of Alzheimer’s and other forms of dementia. So, not only are nuts and seeds nutritious, but they may also help to reduce the risk of Alzheimer’s disease.

Consume leafyu greens for their vitamin content, and minerals. Studies have shown that people who eat a diet rich in leafy greens have a lower risk of developing Alzheimer’s than those who do not. The exact mechanism by which leafy greens protect against Alzheimer’s is not yet known, but it is thought that the antioxidants and other nutrients in these greens

Get genetic testing for the Apo E gene. Change your dietary lifestyle

Until tomorrow

MARCH 4, 2024 CURCUMA LONGA

Derived from the Curcuma longa plant, this spice has been a staple in Ayurvedic and Chinese medicine for centuries. Its active compound, curcumin, is credited with a range of therapeutic properties, from anti-inflammatory effects to antioxidant activities. It is known as Tumeric. This is a common herb found in your kitchen cabinet

It is great for a variety of illnesses. Curcumin, the primary compound in turmeric, plays a significant role in alleviating joint pain and reducing inflammation, making it a popular supplement for those suffering from arthritis. Its anti-inflammatory properties are comparable to over-the-counter medications but without the side effects

It is even great for digestive health . Turmeric’s impact on digestive health is profound, offering relief for various gastrointestinal issues. Its anti-inflammatory and antioxidative properties aid in soothing the lining of the digestive tract, providing relief from discomfort caused by conditions like gastritis and peptic ulcers. Curcumin stimulates the gallbladder to produce bile, a key component in the digestive process, thus enhancing the digestion of fats

Turmeric’s positive impact on liver health is significant, attributed mainly to its antioxidative properties. The liver, being a vital organ for detoxification, benefits immensely from turmeric’s ability to enhance the production of vital enzymes

There is no reason NOT to take curcumin

Until tomorrow…

FEBRUARY 29, 2024 AVOCADOS

Without a doubt avocados are special .From heart health to cancer prevention, the avocado is a powerhouse fruit. On average I was eating 5-6 avocados per week. Due to these being inflammatory for Type O blood , I curbed eating them—but didn’t stop

High in monosaturated fats, which have shown to good for decreasing cholesterol and preventing heart disease. In addition , avocados are a good source of fiber, potassium and magnesium which are all excellent for a healthy heart. Rich in omega 3 fatty acids, avocados are beneficial for those with depressive tendency. Also high in folate which is essential for the heart and the brain. Folate has been shown to lower the risk of depressive disorders

The fiber is food for good gut health The prebiotic nutrients in avocados are needed to support the growth of healthy bacteria in the gut These gut bacteria break down food, absorb nutrients and even fight harmful microbes ( bacteria )

So start eating avocados

Until tomorrow

FEBRUARY 28, 2024 PLANT BASED DIETARY LIFESTYLE

A plant-based diet, characterized by a focus on foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits, is gaining traction globally. This dietary approach is not only recognized for its potential health benefits but also for its positive environmental impact. The shift towards plant-based eating is driven by a growing body of scientific research highlighting its role in improving overall health, and managing chronic diseases,

A plant based dietary lifestyle is NOT for everyone. A series Twin Studies on Netflix examines a plant-based diet and a carnivore diet in twins. The twin who ate a plant-based diet did better in many respects

Such a diet typically includes lower levels of saturated fats and cholesterol, commonly found in animal products, thus reducing the risk of heart disease. Moreover, the abundance of fiber, essential nutrients, and antioxidants in plant-based foods aids in regulating blood pressure and improving cholesterol levels, two critical factors in heart health maintenance.

Adopting a plant-based diet can have a remarkable impact on mental well-being and energy levels. This diet is rich in essential nutrients such as vitamins, minerals, and antioxidants, which are crucial for brain health and emotional balance I did feel in better spirits and mood when I tried a plant-based diet, despite the fact that I am a carnivore by Blood Type Diet.

A plant-based diet is not only beneficial for physical health but also plays a crucial role in maintaining cognitive function. Foods rich in antioxidants, vitamins, and minerals, which are abundant in a plant-based diet, help in protecting the brain from oxidative stress and inflammation, factors that contribute to cognitive decline. Leafy greens, berries, nuts, and seeds, for instance, are associated with a reduced risk of neurodegenerative diseases.

Try a plant based diet for one month- See if you notice the difference.

Until tomorrow…

FEBRUARY 27, 2024 OBSESSED WITH CHOLESTEROL

Americans are obsessed with cholesterol . We want to lower cholesterol and bad cholesterol with and without medications. High cholesterol is a major risk factor for heart disease and stroke, two leading causes of death worldwide. Diet plays a crucial role in managing cholesterol levels. Foods rich in healthy fats, fiber, and antioxidants can help lower bad cholesterol (LDL) and increase good cholesterol (HDL)

THERE ARE CERTAIN FOODS THAT CAN LOWER CHOLESTEROL.

One food are avocados. Avocados are renowned for their heart-healthy monounsaturated fats. These fats aid in lowering LDL cholesterol while maintaining levels of HDL cholesterol. Additionally, avocados are rich in potassium, a nutrient that helps in regulating blood pressure, Patients with Type O blood can not have avocados

The second is oatmeal. I prefer McMann’s steel cut oatmeal as it is gluten free. Oatmeal is a powerhouse of soluble fiber, which plays a key role in cholesterol management. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby lowering LDL levels. Oats also contain beta-glucan, a type of fiber that has been shown to effectively reduce cholesterol levels.

Although high in sugar the third food that lowers cholesterol are grapes. Grapes, especially the darker varieties, are a rich source of antioxidants, including resveratrol, which is known for its cholesterol-lowering properties. These antioxidants help reduce the oxidation of LDL cholesterol, a process that contributes to plaque formation in arteries. Grapes also contain fiber and other compounds that support heart health

The other foods that lower cholesterol are white beans, carrots and salmon

Until tomorrow…

FEBRUARY 23, 2024 CANCER FIGHTING FOODS

In the quest for maintaining optimal health and reducing the risk of cancer, dietary choices play a crucial role. Certain foods, packed with powerful nutrients and antioxidants, have been identified as having potential cancer-fighting properties.

Many individuals eat these vegetables, nuts and fruits . One nut that I ear a lot of are walnuts. I eat walnuts for the omega 3 which has benefits to the cardiovascular system. Walnuts are a powerhouse of nutrients, including omega-3 fatty acids, which have shown promising results in cancer prevention. These nuts contain compounds that can potentially slow down the growth of cancer cells. Studies have suggested that walnuts may particularly be effective against breast and prostate cancer. Walnuts also play a role in strengthening the immune system, which is vital in the fight against cancer. Eating walnuts regularly not only aids in cancer prevention but also promotes heart health and improves brain function.

Another food which is beneficial in cancer prevention is broccoli . I discussed the cruciferous vegetables and suforaphane on a blog last week. Broccoli, a cruciferous vegetable, is rich in sulforaphane, a compound that exhibits strong anti-cancer properties. This compound not only helps in the prevention of cancer but also hinders the growth of already existing cancer cells. Sulforaphane targets cancer cells while leaving healthy cells unharmed, making broccoli a valuable addition to a cancer-preventive diet. Studies have particularly noted its efficacy in reducing the risk of colorectal and bladder cancers.

The next cancer fighting food is Green Tea ( Camilla sinensis) I published a article about green tea 10 years ago. Green tea is revered for its high concentration of catechins, powerful antioxidants that have significant anti-cancer effects. Epigallocatechin-3-gallate (EGCG), the most prominent catechin in green tea, has been extensively studied for its ability to reduce the risk of various cancers, including breast, ovarian, and prostate cancers.

Lastly Dr Peter Bonjourno and I published an article on this cancer fighting super-food, Garlic ( Allium sativa ) Garlic contains potent bioactive compounds that have been shown to have cancer-fighting properties. Allicin, the main active component in garlic, is known for its ability to boost the immune system’s cancer-fighting abilities. It works by enhancing the activity of immune cells that target cancer cells, making garlic a powerful food in cancer prevention strategies, particularly for stomach and colo-rectal cancers.

Make sure you add this in your diet

Until tomorrow…

FEBRUARY 22, 2024 YARROW

Another best friend ( Besides Man’s Best Friend - Your dog(s) )could become one of your favorite herbs. This is Yarrow. One of my best friend herbs is Yarrow (Achillea millefolium). This is a common wild plant that you probably have seen growing in your lawn. You cut it because you thought is was a weed. Yarrow has many uses. I definitely would include Yarrow in your herbal first aid kit. It is great for early stages of fever, dust allergies, rhinitis, hay fever and sinusitis. I use yarrow before I use an antibiotic for sinusitis. It also is used for spontaneous bruising after a full hematological (blood) work up. It has been shown to prevent clots (thrombosis). Yarrow, Hawthorne and Linden combined are good for high blood pressure. Just a tip: I would rather use hibiscus and artichoke for high blood pressure.

Used in a warm bath, it can relieve aches and pains. I often add it with marshmellow, meadow sweet and catnip for digestive issues.

Until tomorrow…