DECEMBER 2, 2024 FERMENTED FOODS

How many fermented foods do you eat ? I have been a lot lately due to the fact I am taking antibiotics for a bone infection. Fermented foods have been a staple in various cultures for centuries, known for their unique flavors and health benefits. These foods undergo a natural process of lacto-fermentation, where natural bacteria feed on the  sugar and starch in the food, creating lactic acid. This process not only preserves the food but also produces beneficial enzymes, B vitamins, omega-3 fatty acids, and various strains of  probiotics.

There is a benefit to eating fermented foods. Fermented foods are powerhouses of beneficial bacteria, commonly known as probiotics, which play a crucial role in maintaining a healthy gut. Probiotics help balance the gut microbiome, which is essential for proper digestion and nutrient absorption

There are no downsides to eating fermented foods. One of the most well-known benefits of fermented foods is their positive impact on digestive health. The probiotics found in these foods help maintain a healthy balance of gut bacteria, which is essential for good digestion. This balance can prevent and relieve common digestive issues such as irritable bowel syndrome (IBS), diarrhea, and bloating.

There are immune benefits to ingesting fermented foods as well as mental health and clarity As a cardiologist there are cardiac benefits. Fermented foods offer significant benefits for cardiovascular health, particularly in terms of cholesterol management. Probiotics in fermented foods can help reduce levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, while increasing levels of high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.

So eat your fermented foods today

Until tomorrow…

NOVEMBER 27, 2024 BENEFITS OF MAGNESIUM

How many of you take magnesium ? You might take a multivitamin which has magnesium You might take calcium which means you should take magnesium Magnesium is a crucial mineral that plays a vital role in over 300 enzymatic reactions in the human body, including energy production, nerve function, and muscle contraction. Despite its importance, many people fall short of their daily magnesium requirements, leading to various health issues.

It not only supports bone health but also aids in maintaining normal blood pressure, steady heart rhythm, and a healthy immune system As a cardiologist I always tell my patients with rhythm disturbances to take magnesium daily. Adults require 310-420 mg of magnesium

If you eat nuts and seeds you are alright. Nuts and seeds are among the best dietary sources of magnesium. For example, just a half-cup of pumpkin seeds provides nearly 100% of the recommended daily intake of magnesium. Almonds, cashews, and Brazil nuts are also rich in this mineral

Leafy greens also contain magnesium Leafy greens like spinach, kale, and Swiss chard are not only famous for their high fiber content but also their impressive magnesium levels. A single cup of cooked spinach contains about 157 mg of magnesium, which is nearly 40% of the daily requirement So for this Thanksgiving tomorrow you will get enough magnesium between the nuts seeds and leafy greens

Omega 3 fatty acids are essential for heat health. Fish, particularly fatty varieties like salmon, mackerel, and halibut, are excellent sources of magnesium and omega-3 fatty acids, which are crucial for heart health Eating fish in your diet is essential Many of us do not like fish or are afraid of the mercury content in most fish Fatty fish not only offer a significant amount of magnesium but are also rich in protein and  vitamin D. The combination of these nutrients makes fish an essential part of a balanced diet, promoting muscle health, bone strength, and immune function. If you do eat fish then take a fish oil supplement. I use Nordic Naturals for myself and most patients . I either get it derived from fish or from algae,

Change your diet to get enough agesium

Until tomorrow…

NOVEMBER 26, 2024 ALMONDS

I encourage many of my patients to consume different types of nuts. Whether it is walnuts to Brazil nuts to almonds, I courage all nuts and nut butters. One beneficial nut are almonds.  Almonds, a powerhouse of nutrition, have been revered throughout history for their health benefits and culinary versatility. These small  nuts pack a significant punch in terms of both macro and micronutrients, making them an essential addition to any diet.

Ever nut has protein, fat , fiber and carbohydrates. Almonds are a treasure trove of nutrients, boasting a rich blend of proteins, healthy fats, and dietary fiber. A single ounce of almonds contains about 6 grams of protein and 14 grams of fat, predominantly monounsaturated, known for their heart-healthy properties. They are also an excellent source of fiber, providing about 3.5 grams per ounce

Certain uts are better for heart disease than others. Walnuts provide a lot of Omega 3 and should be added to your dietary regimen Walnuts can lower triglycerides thus increasing High Density Lipoprotein ( HDL) the good cholesterol Almonds are a boon for heart health, primarily due to their ability to positively influence cholesterol levels. Regular consumption of almonds has been linked to a reduction in low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ cholesterol, which is a known risk factor for heart disease. This effect is attributed to the high levels of unsaturated fats in almonds, which help in lowering LDL cholesterol

Almonds have a benefit to your skin and aging process. Rich in  Vitamin E, almonds offer potent antioxidant properties that are essential for maintaining healthy skin. This vitamin is known for its ability to protect the skin from oxidative stress and UV radiation damage, which are key factors in premature aging. Almonds also contain essential fatty acids that help in maintaining skin hydration and elasticity.

So add almonds to your regimen

Until tomorrow…

NOVEMBER 25, 2024 LOWER YOUR BLOOD PRESSURE

The number one killer in the United States is Cardiovascular Disease The “silent killer,” is a pervasive health issue that can stealthily escalate into life-threatening conditions such as heart disease and stroke.

There are certain foods that can lower your blood pressure Leafy greens should be part of your dietary lifestyle Rich in potassium, leafy greens such as kale, arugula, and spinach are crucial for maintaining a balanced blood pressure. Potassium helps mitigate the effects of sodium in your body, keeping your blood pressure in check.

If there is one fruit everyone should eat— it is blueberries. I love all berries in general. Blueberries are a powerhouse of flavonoids, particularly anthocyanins, which have been shown to decrease blood pressure significantly. These small but mighty fruits enhance the elasticity of blood vessels, improving blood flow and reducing pressure

I would encourage every patient to eats beets Beets are loaded with nitrates, which the body converts into nitric oxide—a compound that helps relax and dilate blood vessels, thereby lowering blood pressure. Consuming beetroot juice, in particular, has been shown to have a rapid and substantial effect on blood pressure control.

I eat steel cut oatmeal in the Fall and winter at least three times a week. Oats are a fantastic source of beta-glucan, a type of soluble fiber that has a direct effect on lowering both systolic and diastolic blood pressure. This heart-healthy grain works by slowing the absorption of carbohydrates into the bloodstream, helping to maintain steady blood pressure levels.

Add these foods to your dietary lifestyle today

Until tomorrow…

NOVEMBER 21, 2024 BETTER VISION

Good eye health and clear vision are essential to navigating daily life, and the proper nutrition plays a pivotal role in achieving this There are essential vitamins and supplements for your eyes The one vitamin that everyone knows is Vitamin A

Vitamin A is indispensable for vision, particularly in low-light conditions. It is a key component of rhodopsin, a protein in the eyes that allows you to see in dim light. Without adequate Vitamin A, seeing at night becomes more difficult, and one may suffer from night blindness. Foods rich in Vitamin A include carrots, sweet potatoes, and leafy greens Too little and too much vitamin A can lead to serious health issues. Vitamin A is a fat soluble vitamin as D, E and K You must be careful that too much can hurt your liver

Vitamin E is a fat-soluble antioxidant that protects the eyes from oxidative stress, which can lead to the deterioration of healthy eye tissue. This nutrient is vital for the health of your eyes, particularly in preventing the onset of age-related macular degeneration. Macular degeneration is a major cause of blindness. It also is fat soluble so be careful with the amount. Too much vitamin E with other anticoagulants must be managed by your doctor. I love many minerals for macular degeneration In our practice we have an IV Macular Degeneration formula I also use products recommended by colleague Dr Grossman on his web site www.visionworksusa.com

Zinc is a trace mineral that plays a critical role in transporting Vitamin A from the liver to the retina, which is essential for producing melanin. This pigment protects the eyes from UV light, underscoring zinc’s importance in maintaining healthy vision. Meat, shellfish, and legumes are prime sources of zinc

I utilize lutein, minerals, omega 3 oils and much more for your eyes.

Lutein and Zeaxanthin are carotenoids found in the eye that filter harmful high-energy wavelengths of light, protecting the eyes from oxidative damage. These nutrients are pivotal in reducing the risk of chronic eye diseases, including cataracts and age-related macular degeneration (AMD). Kale, spinach, and eggs are excellent sources of both Lutein and Zeaxanthin

Until tomorrow…

NOVEMBER 20, 2024 HERBAL TREATMENTS FOR ACHY MUSCLES

Achy muscles can result from a myriad of causes, including strenuous exercise, repetitive motion, or even everyday stress. The discomfort often manifests as a dull, persistent ache, stiffness, or a burning sensation in the affected muscles.

A variety of herbs like turmeric, ginger, and chamomile are renowned for their anti-inflammatory and pain-relieving properties. Turmeric, rich in curcumin, offers notable anti-inflammatory effects, helping to ease muscle discomfort. A simple home remedy involves incorporating more of this potent  herb into the diet or taking it as a  supplement to alleviate muscle aches effectively. In our practice we utilize these herbs in a tincture form, tea form or use oral supplements recommended by our practitioners as Meriva. You can call Botanical Bounty at 646 723 1823

I love ginger tea. For cough I use ginger, lemon and my raw honey to suppress coughs and boost your immune system Ginger, not only soothes the stomach but also works effectively to relieve muscle pain. Consuming ginger tea or adding fresh ginger to meals can offer a warming effect and increase circulation to sore muscles. Chamomile, renowned for its relaxing properties, can also be employed

Heat therapy is beneficial for increasing blood flow and the elasticity of muscles, aiding in the alleviation of stiffness and pain. Applying a warm compress or soaking in a warm bath can provide immediate relief, especially for chronic muscle aches. The heat works to relax the muscles, enhancing flexibility and reducing discomfort.

I love a good Epsom salt bath with essential oils as Lavender. A good professional massage also helps

Until tomorrow…

NOVEMBER 19, 2024 MALE LIBIDO

For the male individual there are certain herbal remedies to ward off the problem. DO NOT stop your medications without talking to your doctor and doing it properly. It would be great if men would take the time to read, research and brew a cup of Damiana tea, but in today's ever popular quick fix world this will not happen. If a man cannot take the time to really date what makes him likely to boil water for a cup of tea? The quick fix is in a herbal pill like:

1. Horny Goat Weed (Epimedium) - this herb has been used in Asia for thousands of years with great success. It boosts libido, and even treats erectile dysfunction. Is is easier to get cialis or Viagra? Sure it is but look at the side effect profile and the cost! Horny goat weed dilates blood vessels, increases sensitivity in nerve ending (of the penile vessels) and raises adrenaline levels. This is what one needs. A natural approach...

There are others like

Tribulus, Panax Ginseng, and Damiana.

There is also Tongkat ali (Eurycoma longifolia) - this herb is named for the Malaysian god known for sexual prowess. In this culture it is used as a daily tonic and for longevity. Maybe you should find some...

All men over 30 start to convert testosterone to estrogens The enzyme that can be blocked is aromatase enzyme There are [prescription aromatase inhibitors as letrozole, anastrozole I prefer natural aromatase inhibitors- chrysin and , quercetin In our practice I have formulated Test Enhance and we use Male Endurance . Call Botanical Bounty for these products at 646 723 1823

Until tomorrow…

NOVEMBER 18, 2024 NATURAL SWEETENERS

There are many natural sweeteners on the market today. Which natural sweetener do you use? We are NOT talking about the pink packet ( Sweet n Low),  blue packet ( Equal) and even the yellow packet ( Splenda).

You ave seen on the back of labels of some products, sugar alcohols. These are plenty in the protein bars. Some of these are maltitol, xylitol and erythriol. The side effects of these sugar alcohols are digestive in nature mainly diarrhea, bloating and flatulence. This is mainly due to the slow and incomplete absorption in the small intestines. The small intestines is the 'shag rug' of absorption.

Today more of my patients are using stevia. There are studies supporting the use of Stevia. The studies have revealed that Stevia may low blood sugar and triglyceride levels. There is even studies stating that stevia can act as free radical scavenger antoxidants.

I do recommend one natural sweeteners. It is high quality raw honey. As a backyard beekeeper I am passionate about bees and their honey. Raw honey furnishes the body with a number of critical vitamins as B2, B6, iron and manganese. The multitude of studies on honey reveal that honey is a natural weapon against free radicals. It is also a natural antibiotic. Support beekeepers and honey bee associations.  Do not forget Blackstrap molasses as this a more concentrated amount of vitamins, minerals and the trace minerals. I utilize black strap for those patients that are iron deficient..

I cannot end without mentioning agave syrup. It contains 97% of fructose. This is the very type of sugar when isolated from its fruit based origins has been implicated in the rapid rising rates of obesity, diabetes and cardiovascular diseases..  So agave in my opinion might not be the best natural sweetener. There is maple syrup and honey

My choice is honey… Being a beekeeper helps

Our HoneybeeMD honey is now available at Botanical Bounty 646 723 1823

Until tomorrow...